Here Is The Meditation Tension Technique!

Meditation

Hi all,
Its time for action....... and here is the ................

Meditation Tension Technique

The best way to relax the body is to tense it first, and thereby to equalize the flow of tension all over the body. Then, with relaxation, you will find tensions being released that you didn't even know existed.

This method works also in the case of emotional tension. Often, emotional release comes only after an emotion has reached a peak of intensity. Prior to that intensity, the emotion may not have become clearly enough defined to you for it to be fully understood for what it is.

Psychological flaws, too, are difficult to address as long as they are sustained by one-horsepower energy in the mind. A person may seem quite innocuous, until good health, and a renewal of energy brings out a mean streak that always lurked inside him. Spiritual tests and trials are a blessing, in the sense that they help to bring a kind of tension to our flaws, and thereby heighten our awareness of them. The calm acceptance that heralds the passing of a test is often accompanied by a release of the flaw itself.

For physical relaxation, then, necessary as it is for deep meditation, first tense then relax the entire body. To begin with, take a few slow, deep breaths in order to free the blood stream of any excessive build-up of carbon. If time permits, practice the following exercise:

1) Inhale, counting mentally to 12.
2) Hold the breath, counting to 12.
3) Exhale, again counting to 12.

Repeat this process 6-12 times. Then inhale deeply and tense the whole body, not suddenly, but smoothly: low, medium, high. Tense hard enough to vibrate the body then throw the breath out quickly and release the tension all over the body. Repeat this process once or twice more.

From now on, it will be important to keep your body motionless. You may find it difficult to sit perfectly still, at first, accustomed as you may be to moving constantly. The moment you decide to sit still, you may find yourself wanting to fidget. The longer you can hold your body completely still, however, the easier it will be to continue doing so. Your physical restlessness will vanish after five minutes or so. Soon you'll find yourself enjoying this sense of freedom from body-consciousness.

Visualize yourself surrounded by space - space all around you; space slowly entering your body through the pores of your skin like a vapor of pure light; space permeating your body, bringing it total relaxation.

Ok, that's all for today sharing folks.
Lets shut off your PC and go do some meditation.

Cheers.

Meditation

Lets Do Meditation Now!

Meditation

Hi all,
Lets get started today.

Setting Aside Time For Meditation

Meditation resembles sex in a number of ways, and this is one of them: You may prefer it short and quick or long and slow. But whatever your predilections, you would no doubt agree that some sexual contact with your beloved is better than no sex at all.

Well, apply this dictum to meditation, and you'll get the drift. If you can't schedule a half hour, then meditate for a few minutes. It's much better to sit for five or ten minutes every day than for an hour once a week - though you may want to do both. As with all the guidelines in this book, experiment with the different options until you find the one that suits you best.

Digital alarm watches provide an accurate and inexpensive way to time your meditations precisely without watching the clock. Also, you might like to signal the beginning and end of your meditation with the sound of a small bell, as is done in many traditional cultures.

Five minutes:
If you're a beginner, a few minutes can seem like an eternity, so start off slow and increase the length of your sittings as your interest and enjoyment dictate. You may find that by the time you settle your body and start to focus on your breath, your time is up. If the session seems too short, you can always sit a little longer next time. As your practice develops, you'll find that even five minutes can be immeasurably refreshing.

Ten to 15 minutes:
If you're like most people, you need several minutes at the start of meditation to get settled, a few more to become engaged in the process, and several at the end to reorient - which means that 10 or 15 minutes leaves you a little in the middle to deepen your concentration or expand your awareness. Once you've made it this far, try leveling off at 15 minutes a day for several weeks and watch how your powers of concentration build.

Twenty minutes to an hour:
The longer you sit, the more time you'll have between preliminaries and endings to settle into a focused and relaxed state of mind. If you have the motivation and can carve out the time, by all means devote 40 minutes or 1 hour to meditation each day. You'll notice the difference - and you'll understand why most meditation teachers recommend sitting this long at a stretch. Perhaps it's the human attention span - look at the proverbial 50-minute hour of psychotherapy or the optimal length for most TV shows. But remember: It's better to keep your practice steady and regular than to splurge one day and abstain for the rest of the week.

Ok, it is not the question of how long or how short you meditate, it is are you doing it?

Now, go and meditate, even 5 minutes is good.......

................. hey why are you still here?????????

Cheers.

Mediation

How To Get In Tune With Your Senses During Mediation?

Meditation

Hi all,
Lets continue with .............

How To Get In Tune With Your Senses During Meditation

Smell:
You can enhance your sense of smell by exploring the particular nuances of your favorite scent, a flower, or fruit, and the sensations of breathing it in. Then, as if appreciating an intoxicating fragrance, inhale slowly and savor the breath. Even if there is nothing actually in the air to be smelled, putting your attention in your nose as you breathe awakens the sense of smell.

Motion:
Be aware of the movement of your breath as it enters through your nostrils, down your throat, and expands your lungs, diaphragm, and belly. Notice the pause at the end of the in breath, where it turns somehow to flow out, and then pay attention to the feelings that go with the exhalation. Observe what happens at the end of the out breath: you are empty of air, and then the whole cycle begins again. Feel your natural breathing rhythm. Then play with the tempo, speeding up or stretching out the inhalation, then exhaling more slowly or more quickly.

Touch:
Enjoy the air as it flows through the nose or mouth, brushes the back of your throat, and enters your lungs. Feel the touch of the breath stretching you inside like a gentle massage. Breathe out through your lips or nostrils onto the skin of your arm and enjoy how it tickles the little hairs. Sense the moisture or dryness as you inhale as well as the moisture of your exhalation.

Temperature:
The outside air and your body often have different temperatures. As you draw in the breath and expel it again, notice the cues that inform you of its coolness or warmth.

Vision:
If you love color, you could have an object of that color in front of you and open your eyes to look at it from time to time. Breathe in the quality of that color. Imagine your breath as a colorful stream that swirls inside you and then flows out into the space around you. Play with the designs made by the pathway of breath.

Hearing:
If you love music, you could play music for the first five minutes of a breath meditation, and then sit in the silence for another five minutes. The rhythm and harmony of the music can influence your experience of breathing in many ways. Consider your breath itself as music. Hear the passage of air through your nose or mouth and play with the sound; hiss, blow, or pant. Try to keep your mouth closed and hear the sound coming from your throat. Gently constrict the back of your throat to create a kind of whisper or rushing sound like the breathing of someone sleeping, or the sound of waves coming to shore. Listening to the sound of your breath is a strong focus for meditative awareness.

OK, that's all for today folks. Bye.

Cheers.

Meditation

How You Breathe When You Meditate?

Meditation

Hi all,
Lets talk about something which is very important when we meditate.

Getting To Know Your Breath

Breathing is a classic focus for meditation, for several reasons. For one thing, breathing is sensuous, rhythmic, and always with us, as long as we are alive. Also, breath is a gift to us from the larger universe; it comes inside our body, into our lungs, into our blood, then into every cell. Breath is an intimate exchange with the entire cosmos in which we live and move and have our being.

In paying close attention to a breath, we perceive all this directly. Our breath is intrinsically full of grace. There are hundreds of ways to pay attention to breath. You can be aware of its rhythm, of how it expands and contracts, of how it weaves from outside of the body to being drawn inside. You can visualize the breath, being aware of the tip of your nose, the quiet sounds of your breathing, the soft feeling in your throat, the pause at the end of the inhalation, and so on. You can focus through your sense of touch, movement, hearing, smell, or vision. You can use breath to withdraw from the world or to engage with it.

When you meditate with the breath, allow your eyes to be open or closed, and whatever happens spontaneously you will learn to rest in the presence of breath, and your eyes will tend to close by themselves, but do not force them shut.

If you take this gentle approach, even the simple act of closing the eyes can feel exquisite. Your thoughts will drift off and then return to your focus. This is natural. Just keep coming back to your chosen pleasure. Keep in mind that you can sit anywhere and in any position that you find comfortable. Over time you will develop more and more sensory awareness of what breath is. And as you do so, it will become more and more engaging.

Eliminate the phrase "trying to concentrate on my breath" from your vocabulary, and replace it with "I am developing an interest in breath." Use your senses to welcome each inhalation. As you become more aware of your breath, extraordinary realms of sensation begin to open up.

Yeap, if you are new to meditation, it is normal to drift away every second, not to worry, as you practise more, you will get better.......... be patient.

Ok, that's all for today. Take care.

Cheers.

Meditation

Here Is How You Can Kick Off Your Meditation Exercise!

Meditation

Hi all,
I have been sharing about the benefits of Meditation, lets move on to some tips on preparing for the actual Meditation exercise.

Taking A Break From Your Thoughts

The first thing you need for correct meditation is a right mental attitude, particularly one of listening. Most people seldom listen. They are deaf to the symphony of sounds in the world around them. They are deaf to other people, for they are more interested in speaking their own minds. They treat their own conscience as though it were a defect to be overcome. They behave as though perpetually campaigning for their own ideas. Like bettors at a horse race, they keep betting the "right" horse to win.

The process is never-ending. Every horizon reached, if it ever is reached, only opens up new vistas of expectation and of wishful thinking. Some people, when a particularly cherished hope ends, live out the rest of their lives in a wonderful dream-world of Might-Have-Been.

For a few minutes every day, why not give this process a rest? Stop decreeing your opinions to the universe. There is a state of awareness that precedes the very process of thinking. Seek that. It lies in inner calmness. Granted, this state isn't easy to find. One thing that will help you to find it, however, is listening.

Listen to your thoughts. Listen to what is; don't keep on insisting on what you think ought to be. Tune in to things as they are. Train your mind to accept what simply is. Meditation is the opposite of imposing your will on the world. Relinquish, even for just a few minutes, the process of concocting plans and projects for the future. Be more, not less, conscious, however. Just as I suggested that you act calmly, so also, during moments of calmness, be dynamically aware.

In dawning calmness you may find yourself, at first, tempted to drift off passively into a sort of semi-subconscious state. There is a certain restfulness in this state, as there is in sleep. It is a temporary rest, however; it doesn't refresh the spirit. Nor has it power to improve your life, as super-consciousness has. Subconsciously induced rest lowers your level of energy and will power, and makes you subject to conditions over which you ought to be gaining mastery. It takes a strong will, generating great energy, to rise above, or even to calm, life's storms.

The calmness born of deep meditation represents a higher degree of awareness, and therefore of will and energy, than any experienced in lower states. Meditation-born calmness will enable you not only to remain calm during periods of intense activity, but also to face, and accept with wise under- standing, the trials of life.

Hm....... learnt something.
That's all for today, till we 'meditate' again, relax........ :o)

Cheers.

Meditation

How To Meditate While You Are Driving?

Meditation

Hi all,
Good day to you.
Had a wonderful weekend? I believe you had. :o)

Ok, today I am going to share about ............

Applying Meditation To Everyday Activities

Anything you do or experience can provide you with an opportunity to practice mindfulness. But you may want to begin with some of your usual activities - the ones you may be doing now on automatic pilot while you daydream, space out, or obsess. The truth is, even the most routine tasks can prove enjoyable when you do them with wholehearted care and attention. Here's a list of common activities with a few suggestions for infusing them with mindfulness:

Washing the dishes:
If you set aside your judgments, which may insist you should be doing something more meaningful or constructive with your time, and instead simply wash the dishes - or sweep the floor or scrub the tub - you may find that you actually enjoy the activity. Feel the contours of the plates and bowls as you clean them. Notice the smell and the slipperiness of the soap, the sounds of the utensils, the satisfying feeling of removing the old food and leaving the dishes clean and ready for use.

Working at your computer:
As you become engrossed in the information flashing across your screen, you may find yourself losing touch with your body and your surroundings. Pause every now and then to follow your breathing and notice how you're sitting. If you're starting to tense up and crane your head forward, gently straighten your spine and relax your body.

Driving your car:
What could possibly be more stressful than navigating an automobile through heavy traffic? Besides the constant stop and go, you need to be aware of potential problems in every direction, any one of which could pose a threat to your safety. Yet, you add to the stress of driving when you hurry to get to your destination faster than you realistically can and then get angry and impatient in the process.

As an antidote to the stress, you can practice mindfulness while you drive. Take a few deep breaths before you start and return to your breathing again and again as you consciously let go of tension and stress. Feel the steering wheel in your hands, the pressure of your feet against the pedals, the weight of your body against the seat. Notice any tendency to criticize other drivers, to space out, to become angry or impatient. Pay attention to how the music or talk shows you listen to affect your mood as you drive.

When you wake up and pay attention, you may be surprised to realize that you and the people around you are actually piloting these two-thousand-pound chunks of plastic and steel with precious, vulnerable beings inside. And you may feel more inclined to drive mindfully and safely as a result.

Go give Meditation a try, you will be amazed by the positive effect you wil experience.

Ok, till we 'meet' again, try to meditate. :o)

Cheers.

Meditation

What Is So Good About Meditation At Work And At Play?

Meditation

Hi all,
A Very Good Weekend to you.
I shall swamp with you with more benefit of Meditation at today sharing.......

Benefits Of Meditation Whether At Work Or At Play

Mmeditation teaches you how to cultivate qualities and skills that naturally contribute to making you better at your favorite endeavor, whether it's sports or business, gardening or studying, or simply washing the dishes or sweeping the floor.

1. Flow experience.
In sports they call it "the zone": moments or extended periods when you feel totally in sync with your body and your surroundings. Time seems to slow down, feelings of well-being and enjoyment increase, you see everything clearly as (or even before) it transpires, and you know exactly what you need to do next. By cultivating your powers of concentration in meditation, you develop the ability to enter the flow more easily in every situation.

2. The ability to see things multi-dimensionally.
In meditation, you practice witnessing or observing your experience without getting lost in the details. This more expanded, global awareness naturally allows you to step back and see the whole picture, which can be extraordinarily useful when you're trying to solve a problem or scope out the opposing team (in sports or business) or just evaluate and improve your performance.

3. Mindfulness of self-defeating behaviors.
When you expand your awareness in your meditation to include sensations and mental processes, you begin to notice repetitive patterns of thinking and feeling that cause you stress or inhibit your full self-expression. By extending this mindfulness to your performance (at work or play), you can catch self-defeating patterns and then replace them with more productive, effective alternatives.

4. Self-acceptance and freedom from self-criticism.
Nothing dampens enthusiasm and inhibits effective performance more than the tendency most of us have to put ourselves down, especially under pressure. Through regular meditation, you practice accepting yourself the way you are and noticing the judgments as they arise. Then, when the going gets tough, you can use your meditation skills to gently defuse the self-criticism as you focus on doing your personal best.

5. Compassion and teamwork.
In his best-selling book Sacred Hoops, Phil Jackson describes how he forged a world-champion basketball team based on the principles and lessons he learned in his study of Zen meditation. In addition to focus, mindfulness, and the other factors listed here, Jackson emphasizes the role of compassion. "As my meditation practice matured," he writes, "I began to appreciate the importance of playing with an open heart. Love is the force that ignites the spirit and binds teams together."

That's all for today....... hm, are you convinced that Meditation is good?

Okie, we shall share somemore tomorrow.

Cheers.

Meditation