Learning to control the mind is
a crucial part of Meditation, and certainly will express in many aspects of
one’s internal life.
These are some of the many
benefits of practice Meditation:
- Meditation has a profound effect upon three indicators of aging; hearing
ability, blood pressure, and vision of close objects.
- Long term meditators experience 80% less heart disease, and 50% less
cancer than nonmeditators.
- The hormones Melatonine and Seratonin that produce a calming effect are
- Meditation is the only activity that reduces blood lactate, a marker of
stress and anxiety.
- Meditation creates a deeper rest state than when sleep. The consumption
of oxygen during sleep is 8% in meditation drops by 10 to 20%.
- 34% of people who experience chronic pain significantly reduce
medication when they began meditating.
There are many different
techniques to meditate, but all of them will agree in the most important thing
to do first is to learn to concentrate the mind.
How to get started?
The correct “sitting position” and great determination of practicing meditation will attain the level of enlightenment you hope to
achieve. It has been said that Buddha sat down under a tree for six years until
he attained his personal goal. Bodidharma spent nine years of his life sitting
down in front of a wall for the same reason. This may sound unrealistic with
the busy lifestyles most people have, but remember, the goal is to experience
“the enlightened being” within you, something that you already are.
There are many different sitting
positions you can choose from. Click on “sitting positions” to see them.
The most important thing is to have the spine straight. You can move, but the
longer you stay in the same position without moving the more concentration you
will obtain. The key is practice!
Dharma Singh khalsa said “there
are two types of meditations. One you meditate to meditate and the other one
when you mediate and have that blissful experience”. In the first one he was
referring to the disciple of being sitting down for long periods of time.
Keep the attention focused on something inside or
outside of the body
- The breath is
happening “now”, in the present moment. There are different ways:
- Counting the inhalations and exhalations will allow you to
- Concentrate on the place in the nose where the exchange between inhalation
and exhalation is taking place.
- Lower the number of breaths per minute to between 1 and 4. The fewer
Stare at a particular
spot in the body. This is done with the eyes close or semi open directing
them to specific spots in the body. This will block the mind from thinking.
These places are the chin, the brow point, the top of the head, the hand, and
the tip of the nose.
Stare at something
outside of the body: a picture or photo of a deity, God, the sky, or other
symbols that inspire you.
Visualization. Guide and focus the mind into the visualization of something.
Repetition of Mantra, also known as Japa. See
Listen to certain music that relaxes and
inspires you. It may or may not contain mantras, but it must be calming. See
the Vibration and Mantras article.