There is a right technique to proper meditation. Probably most important aspect is to sit in right fashion, which means sitting upright with our back straight either on the floor or in a chair. There seems to be certain energetic alignment from sitting up straight. It is not likely to happen when lying down although lying down is fine for other forms of relaxation.
Following are some guidelines:
--------------------
Note: I am not an expert on meditation. So the contents of this series is a summary of my readings and understanding. Part of the reason I am writing this series is for myself to learn better the concepts and improve my own practice. This post is NOT an advice or recommendation.
- Find a quite environment.
- Reduce muscle tension - If feeling tense, take some time (not more than 10 minutes) to relax muscles. Following progressive muscle relaxation can be helpful
- Inhale and tighten your feet gently. Slowly exhale and let it go i.e., loosen the feet. Try to exhale a bit longer than inhale. Don't over do on breathing or tightening. Listen to body.
- Inhale and tighten calf muscles. Exhale and release them.
- Inhale and tighten thigh muscles. Exhale and release them.
- Inhale and tighten buttocks. Exhale and release.
- Inhale and tighten abdominal muscles. Exhale and release.
- Inhale and stretch your chest. Exhale and release.
- Inhale while raising hands and stretch. Exhale and release to come back.
- Inhale and tighten face - jaw, eyes..Exhale and release.
- Slowly touch your chin to chest three time.
- Bend your head back to stretch back of your neck three times.
- Bend your head over to your right and left shoulders three times.
- Slowly rotate your arms three times. Same for your wrists and feet.
- Sit properly
- Eastern Style - Sit cross legged on floor with a cushion or pillow supporting buttocks. Rest hands on thighs. Lean slightly forward so that some of the weight is support by thighs as well as buttocks.
- Western Style - Sit in a comfortable, straight backed chair with feet on the floor, legs uncrossed, hands on thighs with palms down or up.
- In either position, keep back and neck straight without straining. Do not assume tight and inflexible posture.
- Set aside 20-30 minutes for meditation.
- In beginning, 10 minutes is good enough to start with. After practice for several days, one can increase the time.
- Make it a regular practice to meditate every day.
- Even if it is 5 minutes, it is good to practice every day. It is ideal if one can find a set time to practice meditating each day. Twice a day - upon rising in morning and before retiring for evening is optimal. Once per day is minimum.
- Don't meditate on full stomach.
- Meditation is easier when it is practiced not on full stomach or when one is tired. Wait at least an half hour after eating to practice.
- Select a focus for attention
- The most common anchors for focus are breathing or a mantra. Next post covers this structured meditation exercise. Other common objects of meditation include pictures, repetitive music or a candle flame. It would be nice but unfortunately TV or video games don't count.
--------------------
Note: I am not an expert on meditation. So the contents of this series is a summary of my readings and understanding. Part of the reason I am writing this series is for myself to learn better the concepts and improve my own practice. This post is NOT an advice or recommendation.
0 comments:
Post a Comment