Daily meditation ensures relaxation and increases awareness for a better life. It helps develop inner strength and calms the chattering mind. Best of all, it’s a holistic process offering natural healing for body, mind and soul.
First empty the mind by writing down any problems, to be solved later, then let go and sit comfortably. The lotus position is ideal but only if it’s easy to achieve. Avoid lying down and if sleep still creeps in, try holding an object likely to make a noise when it falls.
Whether it’s Samatha, mindfulness or guided imagery, Buddhist and other meditation techniques are based on posture, breath and focus. Achieving a deeper state is simply a matter of practice.
Samatha, Buddhist Meditation and Breathing Techniques
Also known as concentration meditation, Samatha is a form of Buddhist meditation focusing on the breath. Consciously relax the body from head to toe, take three deep breaths then return to normal but notice every air movement, in and out. Count the breaths on exhaling, up to ten, then start again, to prevent drifting into daydream.
Concentrating on a simple object helps retain focus. Beginners should always aim for a gentle start, perhaps a few minutes twice a day as part of a daily mental hygiene, just like brushing teeth for body hygiene, advises a Buddhist monk from Fo Guang Shan.
Vipassana, Mindfulness Meditation for a Better Life
Vipassana, or mindfulness, is an ancient Indian tradition, rediscovered by Buddha some 2,500 years ago. It’s also called Insight Meditation or the Art of Living and is often considered the next step after Samatha. When the mind has learned to be calm, Vipassana can lead to greater understanding and true happiness.
Vipassana is based on observing physical sensations and feelings in the present moment. It’s being aware of one’s world in and out. Smell the flowers, eat consciously, notice how the body moves, slow down as in yoga or taichi, mentally scan the body and watch what’s going on but don’t dwell on it. The aim is to spot unhealthy states of mind when they arise and dispel them.
Also on Suite101 Easy Mindfulness Meditation for BeginnersHere is a mindfulness meditation for beginners that aids in awareness and allows for stress relief and relaxation.Guided Imagery for Meditation Relaxation
Guided imagery or visualization uses the boundless power of one’s imagination to ease physical or mental pain. Experts claim that 10,000 images and thoughts pass through the mind on a daily basis, some of them at least negative and harmful. Filling the mind once or twice a day with uplifting imagery can bring all-around benefits for practitioners.
Just imagine a beautiful place, enjoy it through all the senses and make it a quiet retreat where comfort and peace are waiting, as soon as eyes are closed. It’s said that positive imagery releases natural tranquilizers and works well as a stress-management tool. The message can be reinforced with positive affirmations and relaxation techniques.
Known to ancient Egyptians, Greeks and Navajo Indians, guided imagery is just one of many meditation techniques based on a holistic approach to heal body, mind and soul.
Sources:
Fo Guang Shan monastery, Taiwan, interview with Buddhist monk.
HolisticOnline.com. Retrieved July 7, 2010.
© 2010 Solange Hando
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