| One possible definition of meditation is the systematic | | | | to do this easily and find this exercise to be fun and |
| training of the mind to focus inward thereby bringing | | | | non-visual people have a very difficult time holding |
| it under our conscious control. For many beginners, | | | | the object for even five seconds. If you are one of |
| meditation can be frustrating and difficult causing | | | | those people who have a very difficult time with this, |
| undue stress as opposed to relaxation. The mind is | | | | keep practicing on a regular basis and you will |
| active, constantly seeking to understand, examine, | | | | improve dramatically. This is a preliminary exercise and |
| and discuss. This becomes all the more apparent | | | | can be beneficial to practice for a few weeks before |
| when we try to sit still for some time. There is a | | | | trying the other three techniques. |
| common misconception that we do meditation in | | | | Develop the Watcher: Take a small part of your |
| order to silence the mind, however this is actually a | | | | attention and assign this part the task of watching |
| byproduct of meditation, not the goal. To use force | | | | everything that flutters through the mind - without |
| on the mind to silence the mind using the mind is a | | | | judgment or criticism. Imagine this part as a video |
| contradiction and generally leads to frustration and | | | | camera that records everything, to be stored and |
| discontent. A friendlier way of approaching meditation | | | | analyzed almost immediately after it occurs. As you |
| is to think of our time on the cushion as a practice of | | | | begin to develop this ability, you can notice thoughts, |
| observing the mind. With less ambition and more | | | | stories, narratives, emotions, reactions, and many |
| determination we are cultivating curiosity and | | | | other processes going on in your mind. This form of |
| awareness rather than force. | | | | meditation, sometimes referred to as mindfulness can |
| If one wishes to learn to ski, we do not start by | | | | be practiced anywhere and anytime. It is essential |
| going straight to the most difficult obstacle course | | | | that we do not criticise or condemn what we see, |
| and trail, instead we focus on our technique. We | | | | imply observe and grow in awareness and depth. |
| practice basic maneuvers on the "bunny slopes" and | | | | With clear awareness, comes insight, understanding, |
| then gradually make our way to the more difficult | | | | and the power to change. |
| trails. Similar in meditation, one must develop the | | | | Mantras: A powerful and easy technique to conquer |
| groundwork and maneuvers in order to progress and | | | | internal dialogue is to repeat a words or phrases over |
| learn. Here are a few simple meditation techniques | | | | and over again. By concentrating the mind on these |
| that provide training for the mind, allowing us to relax | | | | specific words, all other thoughts are cast aside. |
| and enjoy meditation. Try one, or several of these | | | | There are many sacred mantras that exist in the |
| techniques and once you find one that works, | | | | world but the most important factor in choosing a |
| practice it consistently and frequently - results will | | | | mantra is that we cultivate an attitude of deep |
| come. | | | | reverence for the words - as if they are sacred. In |
| Single Object Meditation: Start with something simple | | | | some traditions, mantras are whispered into students |
| and not overly graphic, like a candle or a pen. Begin | | | | ears and the students is to keep this mantra secret |
| to gently gaze at this object and think about the | | | | and never speak it out loud. |
| object, the structure, the shape, color, size, anything | | | | With time and practice, the mind will begin to quiet |
| that is related to the object. As you do this, feel | | | | down and only the breath and the mantra will be |
| yourself becoming physically and emotionally | | | | heard. Once this state is achieved, there is no more |
| entangled with the object. After a comfortable time | | | | need to for the mantra because all intruding thoughts |
| gazing, close your eyes and see the object in your | | | | have been cast out. Over time, just a few conscious |
| mind's eye. Hold it there for as long as you can until it | | | | breaths and the thought of the mantra should be |
| begins to get fuzzy or starts to fade. Once you | | | | enough to clear the mind. Clearing the mind is of |
| have determined that it has faded, or is significantly | | | | course not the end goal of meditation, rather, it is |
| altered so that you have to imagine or recall from | | | | the state that enables you to begin meditation; this is |
| memory the object, open your eyes and repeat the | | | | where deep self-exploration begins. |
| process again. I find that very visual people are able | | | | |