Meditation

What Is Meditation?
Meditation is a quieting of the mind, emotions and body. It can occur as a spontaneous moment or be a planned activity. Described as connecting and communing with the Source of all things, it is a place of solitude that takes us out of our immediate situation and expands our consciousness into something larger.




Why Meditate? When we meditate, blood pressure lowers, metabolism slows, and the hemispheres of the brain balance so that one is not dominant over the other. We gain access data stored in the subconscious and conflicting belief systems and outmoded thoughts and feelings surface and dissipate.
Meditation reduces internal discord, which, in turn, reduces tension and fear. As we move deeper and deeper into the meditative state, we exchange our anxieties and limited feelings of who we are for an unlimited sense of self and well-being.
Meditation helps us to: • to relax, • to reduce stress • to improve health • to achieve a sense of well being • to bring balance to our lives • to access our potential • to become illumined.

Is Meditation Difficult?
Despite its power and significance, there is nothing difficult about meditation; it is something we all do quite naturally just as we eat, sleep, and dream. In addition, just like sleeping and eating and dreaming, it is something we need in order to maintain our physical, mental, and spiritual well-being. 
Meditation can be defined and structured, or it can be as unstructured as musing during a walk in the woods. It is more an attitude than an activity, an interior posture we assume while our bodies are doing something else. It can be done intentionally while sitting in the lotus position, or occur naturally while washing the dishes, sweeping the floor, or painting a picture. In addition to periods of intentional meditation, we are also meditating when we are "wool gathering," when our minds float free of time constraints, when we lose ourselves in a reverie. Usually when we say, "I lost all track of time," we are talking about a time of meditation.
Before we bring more meditation into our lives, it is good to know what aspects of our lives are already meditative. Take a minute and think about your life. Do you set aside meditation time, or does your life contain other meditative activities? What is it that connects you to your spirit and replenishes your soul? Are there activities during which you lose track of time but gain balance and perspective? Do you meditate during your morning commute or while listening to classical music or when puttering in the garden

Breathing
Focusing on the breath is one of the most common and fundamental techniques for accessing the meditative state. Breath is a deep rhythm of the body that connects us intimately with the world around us. Close your eyes, breathe deeply and regularly, and observe your breath as it flows in and out of your body. Give your full attention to the breath as it comes in, and full attention to the breath as it goes out. Whenever you find your attention wandering away from your breath, gently pull it back to the rising and falling of the breath. Inhale through your nose slowly and deeply, feeling the lower chest and abdomen inflate like a balloon. Hold for five seconds. Exhale deeply, deflating the lower chest and abdomen like a balloon. Hold for five seconds. Do this three or four times, then allow your breathing to return to a normal rhythm. You will begin to feel a change come over your entire body. Gradually you will become less aware of your breathing, but not captured in your stream of thoughts. You will become more centered inward. You will just "be there."

Listening
Sound entrains us in the busy world, but it also whispers of breeze and birds and children playing. Close your eyes, breathe deeply and regularly, and separate from the chatter of the stream of thoughts which flow through your mind. As your mind quiets and you relax, become aware of the variety of sounds which surround you. There is no need to do anything but listen. Listen with your ears; listen with your heart. Let your focus gently float among the sounds of the world. Gradually you will flow inward, toward your center. Eventually you will not hear anything. 

Deep Centreing
This exercise involves going into the very centre of your being. Close your eyes, breathe deeply and regularly, and imagine that you are going deep, deep into a well within your centre. Visualize that this beautiful, deep well goes infinitely down and down. Breathe in as you descend, and absorb all the cool, soothing, healing energy that is buried deep in this bountiful well.
Breathe out as you descend, and expel all the negative thoughts and energy, which you have accumulated during your day. Your deep inner world has its own essence, its own reality, its own light.
Feel the silence, peace, and calm; no noise can reach you here, no words, no sound.
Breathe deeply and slowly, experiencing your deepest, most serene essence in the silence of your deep well. Connecting This exercise provides balance and connection upward and downward.
Close your eyes and breathe deeply and regularly. Visualize clean white light pouring from above down into the top of your head, down through your body, and out your feet into the centre of the earth. As the light flows through you, allow it to illuminate and cleanse every cell of your body. Imagine every cell bright and alive with light. Visualize bright clear emerald light coming up from the earth, into your feet, up your legs, up your back, out the top of your head. Allow it to swirl through every cell, healing, nourishing, and connecting you intimately to the very core of the earth of which you are a part.
Now allow both lights to flow through you, white from above and green from below, and combine them in a bright blend throughout your being. Feel the connection to the earth and the heavens, feel the calm nourishment of the energy, feel that the universe is truly your home. 

You’re Natural Home
Home is where the heart is, and you will find this home in your heart. Close your eyes and breathe deeply and regularly. Imagine yourself in a beautiful natural place- amongst the mountain pines, on a deserted beach, in a spring meadow---anywhere you feel surrounded by the glory of nature. Sit or recline comfortably, feeling absolutely safe and peaceful, and feel the gentle loving strength of the earth beneath your body. Notice the fragrances and the sounds, feel the gentle breeze on your face. Let your eyes wander about, taking in the beauty of the trees, the birds, and the clouds. Let your attention roam gently, appreciating the wonder of the environment around you.
Settle into a deep appreciation that you are a part of all the glory of nature. This place is your sanctuary, available to you anytime, through meditation or just a thought.

Mantra
Whether spoken or not, words and sounds have vibrations which can be conducive to meditation. Close your eyes and breathe deeply and regularly.
Focus on a word or phrase which has meaning to you. It could be a mantra, a name, or a concept which has special power or significance. Repeat the word in your mind with each exhalation. When your mind wanders, gently return it to the word as it repeats with your breath. 


Structured Meditations
Whether we consciously set aside, a meditation time and follow a specific procedure or not, meditation, like sleep, is something we need in our lives.
It is essential to our balance, sanity, and health. In earlier times, when life moved at a slower pace, meditation happened naturally and easily in the many quiet moments our lives contained.
These days, however, the demands placed upon us by ourselves and our modern lifestyles just don't seem to allow much time for unstructured meditation. We now must intentionally make time in our lives for meditation.
Structured meditation is one of the ways we may choose to enrich our meditative lives. Structured meditations come in many forms, they may contain a series of defined steps; they may involve contemplation of a concept, thought, or word; or they may focus on some physical function, such as breathing.
Given below are some general suggestions that may help you as you embark on the journey of structured meditations.

Creating a Meditating Place
Create a quiet, comfortable place where you can meditate undisturbed. It may be a comfortable chair, a place on the floor, a spot in the garden, or a favourite corner in a park. It's best if the temperature is comfortable, the noise is low, and the distractions are minimal. Some people want their favourite things around them, and others want nothing. Some create an altar where they place personal and spiritual symbols, like books, candles, pictures, or a cross. Soothing music may be particularly helpful in establishing a meditative atmosphere and masking distracting sounds. Look inside to find what constitutes a special place for you. Take time developing your meditative place, and have fun with it. Like most of these suggestions, a special meditation place can be very helpful, but it is not a requirement.
The most important ingredient is your openness to experience the peace and solitude which is already within you. As you learn to center your heart and mind, you can meditate almost anywhere, under almost any conditions. 


Time
For most people, setting aside time for meditation on a regular schedule is very helpful. Perhaps you want to establish a goal of meditating for twenty minutes twice a day. You might begin with a lesser amount and then add a minute a day until your goal is reached. Whatever your schedule, allow it to be only a very gentle form of self-discipline. Some days you may only meditate briefly, or you may choose not to meditate at all.
Remember that it is the pleasure of the practice, not the discipline that leads you into self-introspection and self-awareness. You will probably find that as meditation becomes a part of your life, you will miss it when it's not there

Posture
You may choose to sit in the traditional and very effective posture: head neck and back straight, feet flat on the floor, and hands with palms cupped upward, indicating your openness to the process. You may choose to lie on the floor or ground, again keeping head, neck, and back straight.
Although it is good to keep your head, neck, and back in a straight line, you may select some other posture, which is more natural and comfortable for you. The most important thing is your physical comfort.

Breath
The rhythm and manner of our breath is closely linked to the state of our body, mind, and emotions. A number of recent scientific studies have demonstrated the effectiveness of breathing techniques to help with a variety of health problems including migraine headaches, asthma, back pain, high blood pressure, and tension. Most of us are unaware of our breathing patterns, and could improve our breathing generally by slowing it, and taking our breaths more deeply into our bodies.
When you find yourself tired, stressed, or anxious, try slowing and deepening your breathing. It will usually provide some relief. A few deep slow cleansing breaths at the beginning of any meditation will aid you in easing into a meditative state.
Maintaining some awareness of your breathing during meditations will help you centre and calm, and maintain your meditative focus. 

Thoughts
You may notice that as you meditate, your thoughts continue to flow through your mind in a never-ending stream. You are not your thoughts, however, and you should gently return your attention to the focus of your meditation when it wanders into the stream of thoughts. Just let your thoughts be thoughts, let them float on down the stream.

Food and Drink
Food, drugs, and alcohol can be counterproductive to meditation. You may want to wait an hour after meals to meditate. Notice the effects different foods, such as sugar and caffeine, have on your ability to meditate. Is it more difficult to meditate after drinking a glass of wine or taking an antihistamine pill? Usually these things interfere with our ability to meditate.

Other Suggestions
Wear comfortable, loose clothing.
Be aware of how prior activities affect your ability to meditate. What happens if you exercise before you meditate, or watch the evening news, or engage in a stressful interchange with a family member?
Be willing to change your meditation format as your interests and needs change. It is important to avoid the misconception that the more demanding the meditation practice and the more strenuously we follow it, the closer we will be to achieving something called "enlightenment." In fact, just the opposite is true; like all meditation, structured and guided meditation is best done effortlessly, joyfully, and without a goal. 

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