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BASIC MEDITATION TECHNIQUES
The course is divided into three sections. Section one deals with what meditation is and how it plays a part in the lives of those who use it. Section two will go into the techniques and tools of meditation. Section three gives suggestions on how to use what you've learned, in everyday life. A list of books for further reading on the subject, will be given at the end of section three. This material may be reproduced and distributed only if the header, by line, and BBS info remain part of any such reproduction. Webster defines meditation as "The act of meditating; close or continued thought; the revolving of a subject in the mind." To meditate is to focus mentally on one thought, idea, or concept. It may also mean, to revolve an idea in your mind so as to change the way in which you think of that idea. Meditation is therefore, a tool with which you may manipulate thought in an organized manner. Many people view meditation as a very difficult thing to learn. In reality though, we do it often without even knowing it. When you daydream or find your mind fixed on one thought, that is a form of meditation. Have you ever watched a bird in flight, or stared up at the clouds in the sky, or maybe even found yourself watching a stream of water flow by? If you have and at that moment the rest of the world around you has seemed removed, then you were in a state of meditation. The real key to this practice, is to be able to exercise control over your thoughts and awareness of the world around you. There are many groups of people for whom meditation is an everyday ritual. Others use it at special times as a means of relaxation and "mental house cleaning." It allows the individual a freedom unlike no other freedom. The freedom to look inside oneself and learn just who you are. Some use it as a way of being closer to nature or God. No matter how you wish to use it, you will find it a healthy and very rewarding experience. Most all religions practice meditation in one way or another. Eastern philosophies such as Yoga, and Buddhism are not the only ones to view meditation as a way of looking for the Truth found in one's own consciousness. Even in Christianity meditation finds a place of value. The Bible itself mentions the value of meditation. In writing to the Philippians, the Apostle Paul tells them this. "Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things." (Phil. 4.8) So you ask, what can it do for me. Well, beyond just being a good way to really relax, which we can all use in this hectic world, it can be a doorway to the Truth inside yourself. It is a way of gaining wisdom. Knowledge has always been fairly easy to come by. Wisdom on the other hand, is a bit harder to grasp onto. In "The Task" by William Cowper, the following line is found. "Knowledge dwells in heads replete with thoughts of other men: Wisdom, in minds attentive to their own." For me, meditation becomes a way of "grounding" myself, of reaching a place of peace and stability, where I can find how I fit into the universe. In many philosophies, meditation is viewed as a necessary skill. All those who are students of these philosophies must learn the ways of meditation early in their training. Although the techniques may vary from one group to another, the most basic concepts remain the same. The ability to be able to focus on one thought and selectively block out all others is the foundation upon which many more advanced skills will be built. These skills may range from telepathy to the ability to move objects with only the mind. It is well known that Yogi adepts can lower their breathing and heart rates to near death levels. This is something you should not try as it takes years of practice to learn and can be quite dangerous. Still, these yogis are proof of the type of power the mind can exercise over the body through meditation. In some cultures, the use of drugs to achieve a meditative state is encouraged. The American Indians for example, used drugs derived from various plants to put themselves into an altered state of consciousness. This was usually done as a religious practice and as an event marking the change from one state of life to another. A good example would be the ceremony marking the coming into manhood of a young boy. Today there are still many, who advocate the use of drugs to achieve these altered states. It is my opinion that such measures are neither necessary nor good. You can reach an altered state of consciousness without the use of drug induced "highs". It takes practice, but it can be done. In New Age philosophy, the art of meditation is highly valued. We also find another well developed skill which is called "creative visualization". This is the idea of visualizing what you want to the point of it becoming reality. A good example would be a salesman visualizing himself as successful and prosperous. The concept is simple, if you can visualize a personal reality, you can change or bring that reality into being. "Positive Thinking" is a very similar idea. The technique of creative visualization goes beyond positive thinking however. It deals with the premise that we all create our own reality and therefore have the power to change many aspects of that reality. The idea of "personal reality" is a lengthy one and we do not have enough room to cover it in this course. So far we have looked briefly at what meditation is and how it is used. By no means have we touched on all the aspects of this practice. There are many books on the subject which cover it in much more detail. My purpose is to give you an overview of the many facets of meditation in the hope that you will wish to learn more. In the next section, I will give you instructions on how to meditate and achieve an altered state of consciousness. Also a list of aids to meditation will be given and their use explained. This is the second part of a three part online course in Basic Meditation Techniques The course is devidet into three sections. Section one deals with what meditation is and how it plays a part in the lives of those who use it. Section two will go into the techniques and tools of meditation. Section three gives suggestions on how to use what you've learned, in everyday life. A list of books for further reading on the subject, will be given at the end of section three. This material may be reproduced and distributed only if the header, by line, and BBS info remain part of any such reproduction. In this second section of the "Basic Meditation Techniques" course, we will discuss various relaxation procedures and how they will aid you in entering a trance or meditative state. You will also be given some ideas about types of music and other "tools" which can help you achieve these relaxed states of mind. Let's begin. First, let's set the stage for our meditation practice. You should pick a place which is as private and safe as possible. An altered state of mind, as in meditation, lessens your awareness of the outside world. For this reason, it is not advisable to practice these techniques in a public place where there is a chance of being mugged, robbed, or molested. If you are at home, with other family members or friends present, ask that you not be disturbed and that all other noise in the house be kept to a minimum. When you have found a place suitable for meditation, you may begin. "The seekers of new mind states-the mind control devotees, the encounter group enthusiasts, the drug takers, the psychics, the meditators - all are on a journey into the interior universe trying to burst the limits of the socially conditioned mind. Whether acceptable or unacceptable, moral or immoral, wise or foolish, the mind of man is stirring toward a new evolution." Dr. Barbara Brown (1) As I said in section one, trance or meditative states, alter the way your mind deals with the realities it accepts as normal. Things which are experienced in a trance state are often not easily expressed in everyday language. You will at some level, experience a heightened state of awareness. Colors, smells, and sounds may seem amplified from what they normally are. People who can achieve very deep states of trance often leave their bodies in astral projection, or have psychic experiences. I highly recommend, that if you wish to enter deep states of meditation, you do so under the guidance and teaching of someone who is well trained in the practice of such techniques. The key thing to remember is that it's not what level your working on as much as what you are learning. There is a lot to be gained in wisdom and knowledge at all levels of trance.
Now let's learn some simple and useful relaxation exercises. You want to be sure that the time you pick to practice your meditation is a time when you are least likely to be disturbed. You should not be overly tired or have just finished eating as both of those conditions may cause you to fall asleep. Even though you wish to achieve an altered state of consciousness, you do want to remain conscious to some degree. If you fall asleep when you are meditating, no harm is done and you will awaken quite refreshed and rested. Unfortunately though, you may not be able to recall all the things you experienced while in trance. If you are lying down, be sure your back and neck are properly supported so as not to fatigue the body. If you are sitting, be sure that both feet are flat on the floor and that you are sitting as erect as possible without being too stiff or strained. You should have your arms resting comfortably in your lap with palms up. In either case, it is important that your body not become strained or fatigued for at least thirty minutes. This is a good length of time to begin with as it should put neither a physical or mental strain on your being. Next, visualize a yourself in a cocoon of white light. You should surround yourself completely. See the light as bright and warm. You may play with this sphere of light making it bigger or smaller until it "feels" right for you. Say to yourself, "I am protected by the pure white light of all that is good and truthful. I am surrounded by the pure light which keeps out all unwanted and evil influences." This is a good idea to do for several reasons. There are those, and I am one of them, who believe that each of generates an aura which protects us from outside influences when we are in trance. This aura may be strengthened by visualizing the light as growing brighter at our command. Even if you do not accept this idea, the practice lends a feeling of safety and security to you. Nothing which is outside of you may enter or touch you without your permission. Learning to control and pay attention to your breathing is the next step. You should start by taking a deep breath in through your nose, hold it for the mental count of 4 and then let it all out slowly through your mouth. Repeat this until you begin to feel at rest and relaxed. Allow your breathing to settle into a steady, rhythmic rate. Just this simple technique can relax and refresh you at any time. When you are only doing the breathing exercise, it is not necessary to go through the white light sphere visualization. Some people use a muffled metronome or recording of some other rhythmic sound, such as ocean waves, to aid them in setting the pace of their breathing. A good source of recorded sounds which can help you in meditation is a series of records and tapes which have been produced under the title "ENVIRONMENTS". Now, as you are breathing, see yourself lying in the warm light of the sun. The light is warm and pleasant to be in. Starting with the tips of your toes, feel the light warming all of your body, slowly moving up into your legs, your trunk, and then into your arms and fingers. As you feel this warming become more and more relaxed, going deeper and deeper into a calm and quiet place. When you fell totally relaxed and at peace, bring a single thought into your mind. It should be of a pleasant experience or of an idea such as love, joy, peace, or compassion. Focus on this one thought and if some other thought should try to intrude, picture it as being written on a clear board between you and your focal thought. Then picture it being erased from that board as it might be from a piece of paper. Deal with any thought, other than your focal thought, quickly. Try to maintain concentration on your focal thought for at least five minutes. Picture it as being real and experience it as if it were. When you are able to do this and can exclude all other thoughts as they attempt to enter your mind, you will have learned the single most important technique of meditation. It is now time to begin coming back to normal consciousness. slowly let the thought fade from your mind and again become aware of the warm light of the sun. As you fell the light bathing you in its' warmth, start to reconnect your mind with the physical sensations of your body. Become aware of your breathing and the room around you. Do this slowly and calmly. When you are fully aware of your surroundings, open your eyes slowly. Enjoy the sense of calm and peace. If you succeeded in doing this exercise, you should feel more relaxed and calm than normal. It is important to remember that you are comparing it to normal for you, not to what you think others would or should feel. If you do not feel you succeeded try again in a day or two. Between meditation sessions, practice your deep breathing exercises. If you keep trying, you will soon reach a calm and meditative state. Do not attempt to meditate when you are ill, tired, or hungry. Those feelings only serve to make your efforts more difficult. A very important part to remember is that you can not force yourself into a meditative state. You must flow into it and surrender to it calmly.
Some things which are found to be helpful in meditation follow. Try concentrating on the flame of a candle when focusing. You could also use a crystal ball. The later is rather expensive but small crystal window ornaments or pyramids also work well and cost much less. Music is also an aid to some. The music should be quiet and rhythmic. It should bring on feelings of peace and comfort. Such music may range from New Age recordings to classical. Another useful device is to focus on a symbol which holds special meaning for you. It may be an well known symbol or one you design yourself. As long as it holds a special meaning or expresses a special concept, it is a useful focusing tool. This brings section two of this course to a close. In the next part I will give you some practical ways in which to use what you have learned. Also, a list of books for further reading will be included. References: (1) Dr. Barbara Brown "New Mind, New Body" New York, Bantam Books, 1975 Page 17 BASIC MEDITATION TECHNIQUES Part 3 of 3 Parts May 1987 by Bill Witt NEW ATLANTIS BBS 301-632-2671 Member of the ParaNet system This is the third part of a three part online course in Basic Meditation Techniques The course is divided into three sections. Section one deals with what meditation is and how it plays a part in the lives of those who use it. Section two will go into the techniques and tools of meditation. Section three gives suggestions on how to use what you've learned, in everyday life. A list of books for further reading on the subject, will be given at the end of section three. This material may be reproduced and distributed only if the header, by line, and BBS info remain part of any such reproduction. In this third and final section we will discuss some ways in which you may use what you've learned, in your daily life. The most obvious use of the techniques you have learned, is relaxation. During the course of the day, many of us have moments when the pressure becomes almost to much. When this happens, we often can't deal with other people or projects the way we should. The breathing exercises you learned in section two can help at these times. It doesn't require a lot of time or absolute quiet as does your meditation practice. All that is required is about five minutes and relative privacy. At these times, begin doing your rhythmic breathing and visualize a place which is calm and refreshing. This simple and quick exercise, can work wonders to help you regain control in a hectic situation. Another way in which meditation is used is in the development of psychic powers. There are several books on the subject, listed at the end of this section. Most of those who teach about the use and development of these abilities, agree that meditation is necessary to any such study. Again the reason for this is that meditation allows you to reach an altered state of consciousness. In this altered state your mind is more open to such phenomenon as telepathy. If you should decide to persue studies in this direction, please seek the help of someone trained in these areas. One final use I will suggest is visualization. Meditation can be used as a tool for problem solving. While in a meditative state of mind, you have the ability to take any situation and manipulate it. By that I mean you can mentally play the out the situation using several different solutions. Then, you can pick the one which seems to best solve the problem. While the use of meditation can help you deal with problem solving more effectively, it is not infallible. All it can do is allow you to think more clearly and concisely about the problem at hand. Well that concludes this study on meditation. I hope you have gained something useful from this course. It has been by no means, a full explanation of the subject. There is much more to learn than could be covered in this short series and It is my hope that you will want to continue your studies into this fascinating and useful skill. More studies of this type will be developed in the near future. The New Atlantis BBS will continue to post these studies as an ongoing service to it's users. Please feel free to leave suggestions on the BBS about subjects you would like to see covered. SELECTED BIBLIOGRAPHY: Miriam Simos (Starhawk) The Spiral Dance New York Harper & Row; 1979 W.E. Butler How To Read The Aura, Practice Psycometry, Telepathy and Clairvoyance New York Destiny Books; 1978 Melita Denning & Osborne Phillips The Development of Psychic Powers St. Paul, MN Llewellyn Publications; 1985
The FAQ of Meditation CONTENTS 1.0 Comment on the faq 2.0 Frequently-Asked Questions 2.1 What is meditation? 2.2 How is meditation different from relaxation, thinking, concentration or self-hypnosis? 2.3 What are the different meditation techniques? 2.4 Which is right for me? 2.5 Is there any religious implication or affiliation with meditation? 2.6 What is the best time of day to meditate? 2.7 Why do some people use music while meditating? 2.8 What are the physiological effects of meditation? 2.9 How long should I meditate? 2.10 What are the abc's of meditation? 2.11 Do I need a teacher? 1.0 Comment on the faq This faq is intended to give a broad overview of the main points associated with meditation. It is not intended to be a "book" and does not cover everything in detail. More detailed discussion is left for the newsgroup. Please keep this in mind when making suggestions on the faq. Thanks! 2.1 What is meditation? The basic idea generally associated with why people meditate is that during our day we are constantly subjected to sensory input and our minds are always active in the process of thinking. We read the newspaper, study books, write reports, engage in conversation, solve problems, etc etc. Typically, as we do these normal activities we engage in a constant mental commentary, sort of an inner "The Drama of Me." Usually people aren't fully aware of all the mental thought activity that we are constantly engaged in. Meditation allows all this activity to settle down, and results in the mind becoming more peaceful, calm and focused. In essence, a good meditation allows the awareness to become 'rejuvenated'. This is achieved by concentrating on something, such as a flower, a candle, a sound or word, or the breath. Over time, the number of random thoughts occurring diminishes. More importantly, your attachment to these thoughts, and your identification with them, progressively becomes less. Eventually, random thoughts just sort of fall through the mind like snowflakes. The meditator may get caught up in a thought pattern, but once he/she becomes aware of this, attention is gently brought back to the object of concentration. In fact, meditation can be objectless, for example consisting of *just* sitting. In a good meditation the mind will become very clear, silent, focused and fresh. For various reasons, not all meditations may go very deep, but with regular practice the effects of meditation accumulate, and in addition one becomes more profi- cient. As time goes on, the calm, focus and stability of the meditation carry over more and more into one's daily activities. Some people use the formal concentrative meditation as a preliminary step to practicing a mindfulness meditation during the day where one tries to maintain a calm but increased awareness of one's thoughts and actions during the day. For some people, meditation is primarily a spiritual practice, and in some cases the meditation practice may be closely tied to the practice of a religion such as, for example, Hinduism or Buddhism. 2.2 How is meditation different from relaxation, thinking, concentration or self-hypnosis? Relaxation: Meditation is not the same as relaxation. Meditation IS relaxing, but relaxing can assume many forms, such as taking a hot bath or reclining in the Lazy-boy and watching tv, etc. Meditation is an active process where the meditator remains fully aware of what the awareness is doing. It also attempts to transcend the thought process whereas many forms of relaxation still engage the thought process. Meditation allows the body to relax and can offset the effects of stress both mentally and physically to a potentially much greater degree than passive relaxation. Thinking: Thoughts generally consume energy in the process of their formation. Constant thought-activity, especially of random nature, can tire the mind and even bring on headache. Meditation attempts to transcend this crude level of thought activity. Through regular practice one becomes aware that they are not their thoughts but that there is an awareness that exists independent of thought. Descartes ("I think, therefore I am") obviously was not a regular meditator! Concentration: Meditation begins with concentration, but after an initial period of concentration, thought activity decreases and keeping the awareness focused becomes more spontaneous. At this point the person may or may not continue to employ the object of concentration. Self-hypnosis: Self-hypnosis, like meditation, involves at least an initial period of concentration on an object. However in hypnosis one does not try to maintain an awareness of the here-and-now, or to stay conscious of the process. Instead one essentially enters a sort of semi-conscious trance. 2.3 What are the different meditation techniques? Meditation involves concentrating on something to take our attention beyond the random thought activity that is usually going on in our heads. This can involve a solid object or picture, a mantra, breath, or guided visualization. Typical objects employed include a candle flame or a flower. Some people use pictures, such as a mandala - a highly colored symmetric painting - or a picture of a spiritual teacher in a high meditative state. Mantras are sounds which have a flowing, meditative quality and may be repeated out loud or inwardly. The breath is also a common focal point. Finally, guided visualization is also considered by some to be a form of meditation. A guided visualization can help to bring one into a meditative state; also, visualization may be used once a meditative state has been reached to produce various results. 2.4 Which is right for me? There is no "right" meditation technique for everybody. Some techniques work better for certain people while other techniques work better for other people. The important thing is to find what works for you. 2.5 Is there any religious implication or affiliation with meditation? Meditation has been and still is a central practice in eastern religions, for contacting "God" or one's higher Self. Christianity also has semblances of meditation, such as the biblical statement "The kingdom of heaven is within you". Churches have a meditative atmosphere. Meditation deals with contacting something within us that is peaceful, calm, rejuvenating, and meaningful. Whether one calls this something "God" or "soul" or "the inner child" or "theta-wave activity" or "peace" or "silence" is not important. It is there and anyone can benefit from it regardless of what they believe. Most people in the world have already meditated. If you have relaxed looking at a beautiful sunset, allowing your thoughts to quiet down, this is close to meditation. If you have been reading a book for awhile, then put it down to take a break and just sat there quietly and peacefully for a few minutes without thinking, this is close to meditation. 2.6 What is the best time of day to meditate? While meditation is beneficial at any time, most people who meditate agree that early morning is the best time to meditate. Part of the reason is that it is said that in early morning the hustle-and-bustle of the world has not yet begun and so it is easier to establish a meditative atmosphere. Having an early morning meditation also lets us carry some of the energy and peace of the meditation into our daily activities. Many people also meditate either before dinner or later in the evening. Others also meditate at noon. A short meditation at these times allows one to throw off some of the accumulated stress of the work-day and become rejuvenated for further activity. An important consideration is when your schedule will allow you to meditate. Having a time of the day set aside for meditation helps in maintaining regularity. 2.7 Why do some people use music while meditating? Meditative music (not rock-n-roll !) can help in establishing a meditative atmosphere. Also, some people find meditation relatively easy but find that the hard thing is to actually get themselves to sit down and start their meditation. Music can help make this easier. Some people use music quite often while others prefer silent meditation and never use it. 2.8 What are the physiological effects of meditation? The most common physiological effects of meditation are reduced blood pressure, lower pulse rate, decreased metabolic rate and changes in the concentration of serum levels of various substances. 2.9 How long should I meditate? When first learning meditation it is usually not possible to meditate for more than 10-15 minutes. After regular practice for awhile, one becomes able to meditate for longer periods of time. Many people meditate twice-daily for 20-30 minutes each time, but the right duration and frequency is for each individual to decide. 2.10 What are the abc's of meditation? There are a few recommended guidelines for meditation: + It should be done every day, preferably at the same time + It should preferably be done before a meal rather than after a meal + A spot should be set aside for meditation, which should be a quiet place and used for nothing but meditation + One should sit with the spine straight and vertical (a chair is ok to use) 2.11 Do I need a teacher? It is theoretically possible to learn meditation from a book. However most people who teach and practice meditation agree that a teacher can be an invaluable aid in learning a meditation technique and making sure it is practiced correctly. The beginner will usually have several questions which a teacher will be able to answer. Also, learning with a group of people, eg a meditation class, allows you to experience the benefit of meditating with a group of people. Most people find that they have some of their best meditations while meditating in a group, because there is a collective energy and focus present. Various individuals and groups teach meditation. Some charge and some do not. Many different techniques are taught, some more spiritual in nature and others mainly concerned with stress-reduction and gaining a little peace of mind. As always, the important thing is finding what works for you. This file was compiled from InterNet and distributed exclusively in this form on BBSes through The E.M.Z. BBS (510) 886-3567 Hayward, CA 2400 - 14.4K baud, 8,N,1
Anthrocentric Meditation Four Days to a More Relaxed and Vital Life Introduction In this paper I will introduce you to a form of meditation known as Anthrocentric Meditation. That's a long term for something so simple you might dismiss is as self-evident information the first time I explain it. So because of the reluctance of the 20th century Americans to accept simplicity. By the time you have read and exercised your way through A.M. for the 4th time, you should be beginning to experience the benefits of relaxation, greater self-control, and en ebbing away of the fragmented feeling that hectic modern life engenders. Actually the term meditation is greatly misunderstood. Meditation is a continued application of the mind, or a moving concentration on a particular theme or sound. It is a state of consciousness in which the highest level of mental awareness is awakened. It is above and beyond the ordinary of normal level of consciousness. Hyper-consciousness is perhaps the best synonym for meditation. Meditation is a form of deep relaxation deeper than sleep. It is a process where, through a daily schedule of relaxation (twice a day is best) you become more alert, more responsive, and more aware of your potential. Thus A.M. is a form of meditation which centres on you, and calls upon the forces in you own mind to create the meditative state. That power lies only within the individual anyway - no other being, icon, or object can help you achieve a state of successful meditation for you. Despise the claims to the contrary, no one but you can make you meditate. You can be massaged, relaxed, hypnotized, or a host of other things by another person, but meditation is a highly personalized and individual pursuit. No one can snap you into an instant of higher consciousness. Like exercising the muscles, the more you do it the eased it becomes and the greater the benefits. In A.M. the practice of meditation is simple, there are no special customs, no secret words. Each student of A.M. picks the sound which suits him best and later I will suggest some of them. Meditation has been a part of most religions and philosophies since the beginning of civilization. Meditation is recommended by doctors and psychologists and therapists to patients suffering from a wide range of illnesses. It is now believed that a good many illnesses are psychosomatically caused. Persons suffering from conditions such as high blood pressure, nervous stomach and headaches as well many specific illnesses. The basic skill of teaching oneself how to relax is now considered as important by some doctors as dispensing medication. Some interesting side effects of meditation are: a change in brain wave patterns, a decrease in both oxygen consumption and carbon dioxide elimination, and a slowing of the heart beat. As well as some effects that can been seen if meditation is practised long enough, for example mental clarity improved memory, and a deeper appreciation for sensory input. A.M. can be learned in one evening. Basically, 4 steps are involved. The most important element is finding a suitable place for meditation, a place free from excessive noise and, distractions. A.M. is most effective if it is practised fifteen to twenty minutes, twice a day. The objective of A.M. is to bring the student to a greater level of awareness of him/her self, and an overall improvement of the persons self-image. DAY #1 A.M. is a method of introducing your conscious self to your subconscious self. Since you live each minute of each day with both these "selves" the undertaking might at first seen unnecessary. However, the awareness of people to their subconscious selves might be compared to sexual awareness before and after puberty. Awareness of the subconscious through A.M. can create changes just that dramatic. I will be using two tools to help you begin to know the inner you: 1) general background information about altered states of consciousness and 2) exercises to help you achieve the state of meditation. A short History of Meditation Meditation cannot be chronologically traced. It is believed that meditation originated primarily in the east but this premise has been questioned frequently. Meditation has been used in China, India and in the ancient Greek civilizations by the great philosopher, Aristotle. He used meditation in order to relax and to gain an understanding of his mind. In the western world (England), the teaching a practices of meditation were usually associated with religion. One medieval manual counsels that in order to attain union with God, all other worldly distractions had to be blocked out. In order to do this a single-syllable word was used to keep out all thoughts. If a thought came into the mind, it was to be answered with only the single syllable sound. The sound never varied. This was practised until death or until a feeling of one-ness with god was reached. As the western world moved away from the Church, meditation started to be practised out side the church walls. Some of the greatest minds of history have meditated... Lincoln, Edison, Galileo, and Rousseau, if this is true then I believe that no further explanations are niece to illustrate what a focused mind can do. Most of the ancient religions and philosophies included meditation as a way to self improvement, and the theory that the mind and body work together. In the East, and in ancient Greece and Rome, meditation was a vehicle to the attainment of wisdom and self-knowledge. The Greeks were the first civilization in the west to teach that in order for man to be perfect, he most work toward attaining a established ideal in both mind and body. If each organ and limb of his body worked perfectly, then his mind would work strongly and rationally. This was no easy task. A certain amount of time was set aside each day for deep relaxation to enable the mind and body to "float" on a column of natural energy, then within each man there energies would be restored, making him healthier and more balanced. Meditation, once primarily used in the domain of religion is once more available as a tool to improve each rational man's ability to create the world he wants by shaping nature (note Shaping nature not changing) to his needs and desire and to enrich all aspects of his intelligence, personality and physical health. Introduction to Exercise 1st Session With the preceding introduction to the general subject of meditation, you are now ready for your first try at it. Don't expect miracles. A.M's effects are cumulative. Part of the reason people today are tense, fragmented and hyperactive is that they lack patience. If you give A.M. a chance the changes in your life will be far reaching and vast, but like anything that is truly good, it will take time and practice. How To Meditate When beginning A.M. it is desirable to select a quiet place where there will be few or no disturbances. Most individuals find a favourite spot and use it all the time for their meditation. It is wise to wear loose fitting clothing for comfort. For maximum benefits it is done twice a day for approximately 15 to 20 minutes a day. The best times are in the morning before breakfast and before the evening meal. The Four basic steps to meditation are as follows: 1) Find a quiet environment and sit upright in a comfortable position. Do not lie down. Eyes, closed, head slightly bent forward, (here you may take some time to set your neck in a comfortable position, since this is where a great deal of tension is stored). Hands resting on you lap or at your side. Don't feel you have to keep your body compulsively in one position. It is not necessary to sit perfectly still either. If you feel like shifting your body, feel free to do so. 2) Take a moment to become conscious of your body and its many marvellous parts. Think about one area at a time and relax. Feel your self "letting go." Beginning at your extremities (a good place to start is your feet) sense the feeling of relaxation moving upwards to all the parts of your body - your legs, torso, arms, chest, shoulders, neck, head, eyes. 3) Keep your eyes closed and become aware of your breathing as well as your body parts. (Always breath through your nose not through your mouth) Then begin hearing you silent word or sound. Allow your self to gently hear it flow through your mind. Don't force it. Thoughts will come into your mind and you will loose you sound for a while. Let them come. Don't worry about them. They are natural and show that tension is being released. Imagine your whole self floating on a cloud or in the ocean. Continue to think your sound or word. Think it gently, quietly. It does not have to be thought at the same rhythm or speed all the time. It can vary according to you minds natural rhythm which changes often. 4) Continue to do this for fifteen or twenty minutes. Let yourself become totally absorbed in your deep relaxation. You may open your eyes just slightly to check the time. Do not use an alarm. Eventually, many meditators know instinctively when twenty minutes have passed. When you finish, sit quietly for a minute or so without thinking your sound. Keep your eyes closed. Then slowly and gently stretch your arms, legs and neck. Open your eyes slowly and take a deep breath. Below is a list of sounds and words that has a pleasing relaxing effect during meditation. Choose a word or make up your own word or sound and change it later if it pleases you to do so. aleem prima cayman shera ramrose tangerene gabelle floating reaching cerium meteor nucleus cumulus sonar maya apogee perseus sirius orion parallax cosmos vega heaven europa wander xenon argon sailing mercury navigate borealis shereem flora laser DAY #2 Why A.M.? Because Meditation enables you to gain a greater level of rest and relaxation than you would get in ordinary, relaxation or sleep, you are able to function more efficiently, creatively and happily in all facets of life. Physicians agree that most illnesses are psyhcosomatic or are at least complicated by stress. If we were able to watch a group of people over a long period of time we would notice that the persons who are ill most frequently are the ones who tend to be the most nervous and tense! Meditation Helps to start building a new awareness previously unknown to us. With each session there is a feeling of benevolence and integration with our thoughts and feelings. When you begin meditating you may notice from the beginning a new awareness of your body. The tightness that many people feel in the back of their necks and shoulders diminishes. You will be aware of distractions but they will not have as severe or unpleasant an impact on you as before. You will tend to feel that your entire body operates as a more perfect mechanism. One additional technique for better health that can be integrated in with meditation is the art of breathing. When you are meditation and concentrating on your breathing, every time you exhale you will diminish some of the stored tension and move it out of your body. Eventually with A.M. you will reach deeper levels of self awareness. With each session you will gently learn to induce a mental state probably unlike any that you have ever experienced before. When you come out of you meditation, you sensitivity and receptivity to the world will be sharpened. You will be able to think with greater precision, see and hear more clearly and your entire will tend to feel rejuvenated and refreshed. Each day your meditation will help influence the way you think, feel and act, helping you to enjoy your life in a wide variety of ways. Meditation makes use of a positive principle designed to help each person feel more vital. A rhythm between the silent sound and breathing begins to happen almost immediately after starting A.M. Tensions and negative feelings about oneself begin to diminish. Since you are gentle with yourself during meditation nothing is forced, the mind is free to let thoughts emerge from the subconscious to the conscious mind. Noticeable Results There are a number of noticeable physical and psychological changes which take place after beginning A.M. Some are apparent immediately while others take longer. Since each person is different, each person responds to meditation in a different way. Since the nervous system becomes relaxed during A.M., one of the effects noticed by a good number of people is an improved memory. Although meditation may be on a deeper level than dreaming, the process correlates somewhat with the way memories, images, works and ideas that have been stored in the subconscious mind slowly come to the surface. Mental stress blocks memory and A.M. reduces stress, giving the mind a change to bring forth stored information. And since a good memory is an aid to confidence, A.M. is one of the ways you can increase you self- image. Naturally, other positive results follow too, since all human traits are linked in the mind. If you observe the people around you whom you consider successful, you would probably notice that many possess strong self confidence and belief in themselves and therefore are more aware of their inner abilities. One of the most interesting results with A.M. was that most people noticed a lesser need for stimulants. Some people gave up smoking entirely after starting A.M. Other results people have reported as a result of A.M. are: increased spontaneity, clearer mental perception, the ability to express ideas better, deeper appreciation of pleasures including SEX. Exercise For Day #2 When beginning A.M. it is desirable to select a quiet place where there will be few or no disturbances. For your second try use the same spot you used last time, assuming you liked it. It is wise to wear loose fitting clothing for comfort. For maximum benefits it is done twice a day for approximately 15 to 20 minutes a day. The best times are in the morning before breakfast and before the evening meal. Again the Four basic steps to meditation are as follows: 1) Find a quiet environment and sit upright in a comfortable position. Do not lie down. Eyes, closed, head slightly bent forward, (here you may take some time to set your neck in a comfortable position, since this is where a great deal of tension is stored). Hands resting on you lap or at your side. Don't feel you have to keep your body compulsively in one position. It is not necessary to sit perfectly still either. If you feel like shifting your body, feel free to do so. 2) Take a moment to become conscious of your body and its many marvellous parts. Think about one area at a time and relax. Feel your self "letting go." Beginning at your extremities (a good place to start is your feet) sense the feeling of relaxation moving upwards to all the parts of your body - your legs, torso, arms, chest, shoulders, neck, head, eyes. 3) Keep your eyes closed and become aware of your breathing as well as your body parts. (Always breath through your nose not through your mouth) Then begin hearing you silent word or sound. Allow your self to gently hear it flow through your mind. Don't force it. Thoughts will come into your mind and you will loose you sound for a while. Let them come. Don't worry about them. They are natural and show that tension is being released. Imagine your whole self floating on a cloud or in the ocean. Continue to think your sound or word. Think it gently, quietly. It does not have to be thought at the same rhythm or speed all the time. It can vary according to you minds natural rhythm which changes often. 4) Continue to do this for fifteen or twenty minutes. Let yourself become totally absorbed in your deep relaxation. You may open your eyes just slightly to check the time. Do not use an alarm. Eventually, many meditators know instinctively when twenty minutes have passed. When you finish, sit quietly for a minute or so without thinking your sound. Keep your eyes closed. Then slowly and gently stretch your arms, legs and neck. Open your eyes slowly and take a deep breath. Here are some suggestions for to make A.M. even more effective. 1) Do not meditate until at least one and a half hours after a meal. When your digesting a meal you do not get the full effects of meditation. 2) Do not drink alcohol before meditation. 3) Try not to slouch when meditating. By sitting upright your internal organs can function easier. 4) Try to avoid smoking at least an hour or so before meditating. 5) Try to avoid the noid. DAY #2 Overcoming Obstacles to Meditation If you are having problems achieving a peaceful state during your practice, here is some advice that may help some what. First it may be difficult to find a place that is free from distractions, if you are frequently distracted either move to another location or ask your family to be quite during meditation. Try not to be overly self critical, the benefits of meditation take time to manifest them selves. You may be trying to hard, this isn't a competition or work, it's time that YOU have set aside to be good to YOUR-SELF, to relax and to try to let go of some stress. A New Meditation Exercise Just prior to meditating, while sitting in your meditation position, think of your mind as a lake, a you sitting upon it's shore. As you look out onto this lake you may see at first a few ripples of thought that may seem very important. That is because your awareness is centred on a small section of your large mental lake causing these ripples. Gaze mentally outward as though it is in all directions; see how vast the lake really is. Mentally expand its shores farther and farther, soon you will realize how insignificant, in relation to its vastness are these little ripples upon it's surface. Gently, will these thought ripples to be still. Feel the natural peace and serenity of this place, and let it take you into a deeper feeling of peace and relaxation. Let these peaceful energies into your being, feel them wash away self-doubt and stress and replace it with confidence and will-power. Don't try to control them let them caress you like and mid summers breeze. Your mind is at peace. Offer your self wholly to the serenity of your inner self. Now begin to listen to your silent sound and start your meditation. A Breathing Exercise Before meditation, if you feel moody, depressed, worried, or "unglued" try breathing to lessen these feelings. Inhale very slowly and deeply. Imagine you are inhaling not only air but joy peace, strength or courage - what ever quality you want the most. If you want, assign this "peaceful" energy a colour; like pink, bright green or a white. And if your really creative and have a good imagination try white with pulsating flecks of light. Your breath is not only filling your lungs but your whole body, starting at your feet and ending at the top of your head. Picture your body as a shell filled with a brown filthy liquid, focus on a part of your body (IE feet) and exhale. Do so forcibly, expelling all of this contagion forever from you. Then move on to you lower legs, you upper leg etc. When you feel more together, and focused, begin listening for your silent sound and commence you meditation. Exercise For Day #3 When beginning A.M. it is desirable to select a quiet place where there will be few or no disturbances. On this third day you should be trying to establish a pattern to you daily meditations. Don't be afraid to change location's once an a while. Drive to the country and find a tree to sit under, or a meadow to sit in as you meditate. As usual, it is wise to wear loose fitting clothing for comfort. For maximum benefits it is done twice a day for approximately 15 to 20 minutes a day. The best times are in the morning before breakfast and before the evening meal. Again the Four basic steps to meditation are as follows: 1) Find a quiet environment and sit upright in a comfortable position. Do not lie down. Eyes, closed, head slightly bent forward, (here you may take some time to set your neck in a comfortable position, since this is where a great deal of tension is stored). Hands resting on you lap or at your side. Don't feel you have to keep your body compulsively in one position. It is not necessary to sit perfectly still either. If you feel like shifting your body, feel free to do so. 2) Take a moment to become conscious of your body and its many marvellous parts. Think about one area at a time and relax. Feel your self "letting go." Beginning at your extremities (a good place to start is your feet) sense the feeling of relaxation moving upwards to all the parts of your body - your legs, torso, arms, chest, shoulders, neck, head, eyes. 3) Keep your eyes closed and become aware of your breathing as well as your body parts. (Always breath through your nose not through your mouth) Then begin hearing you silent word or sound. Allow your self to gently hear it flow through your mind. Don't force it. Thoughts will come into your mind and you will loose you sound for a while. Let them come. Don't worry about them. They are natural and show that tension is being released. Imagine your whole self floating on a cloud or in the ocean. Continue to think your sound or word. Think it gently, quietly. It does not have to be thought at the same rhythm or speed all the time. It can vary according to you minds natural rhythm which changes often. 4) Continue to do this for fifteen or twenty minutes. Let yourself become totally absorbed in your deep relaxation. You may open your eyes just slightly to check the time. Do not use an alarm. Eventually, many meditators know instinctively when twenty minutes have passed. When you finish, sit quietly for a minute or so without thinking your sound. Keep your eyes closed. Then slowly and gently stretch your arms, legs and neck. Open your eyes slowly and take a deep breath. DAY #4 Meditation Is "Tuning in" Meditation is a process that involves seeking positively to attune one self with the subtle vibrations of one's nature as a human being. It is like a photographer bringing his camera into careful focus on a distant object, or like a person trying to tune his radio to a one station and to tune out interference from nearby stations Meditation, therefore, is not a process of mental passivity of blankness. In many ways correct meditation requires you to let go of you drive to force things to happen. Many people equate power with muscle or money. Yet man's ascendance among the animals lies not in his physical prowess, but in the strength of his mind. A persons true potential for true greatness depends not on outward factors, but on how deeply he can tap his inner resources. Therefore meditation is an essential activity for everyone whose goal is to develop more of his potential as a human being. If you set aside a room or place in your house and use in only for meditation in a few months you will find that this place will develop a atmosphere of peace that will help you meditate It is very impotent to relax when you meditate. Don't force it. The more you let go, the better meditation will be for you. Additional Meditation Techniques Man's conscious, and sub-conscious drives are, of course centred in the brain. Actually it is the frontal section of the brain that is the centre of man's intellectual awareness. If you feel that your intellectual energies are "scattered" try re- centering them, at the point between your eye brows. Gently channel your awareness, and feelings of calm to this point. What you are actually doing is focusing more of the brains energy at that point, the more powerfully that portion of the brain will be stimulated the more profound will be your awareness. Exercise For Day #4 Hopefully you have found a good spot to meditate. Continue to wear loose fitting clothing for comfort. For maximum benefits it is done twice a day for approximately 15 to 20 minutes a day. The best times are in the morning before breakfast and before the evening meal. Again the Four basic steps to meditation are as follows: 1) Find a quiet environment and sit upright in a comfortable position. Do not lie down. Eyes, closed, head slightly bent forward, (here you may take some time to set your neck in a comfortable position, since this is where a great deal of tension is stored). Hands resting on you lap or at your side. Don't feel you have to keep your body compulsively in one position. It is not necessary to sit perfectly still either. If you feel like shifting your body, feel free to do so. 2) Take a moment to become conscious of your body and its many marvelous parts. Think about one area at a time and relax. Feel your self "letting go." Beginning at your extremities (a good place to start is your feet) sense the feeling of relaxation moving upwards to all the parts of your body - your legs, torso, arms, chest, shoulders, neck, head, eyes. 3) Keep your eyes closed and become aware of your breathing as well as your body parts. (Always breath through your nose not through your mouth) Then begin hearing you silent word or sound. Allow your self to gently hear it flow through your mind. Don't force it. Thoughts will come into your mind and you will loose you sound for a while. Let them come. Don't worry about them. They are natural and show that tension is being released. Imagine your whole self floating on a cloud or in the ocean. Continue to think your sound or word. Think it gently, quietly. It does not have to be thought at the same rhythm or speed all the time. It can vary according to you minds natural rhythm which changes often. 4) Continue to do this for fifteen or twenty minutes. Let yourself become totally absorbed in your deep relaxation. You may open your eyes just slightly to check the time. Do not use an alarm. Eventually, many meditators know instinctively when twenty minutes have passed. When you finish, sit quietly for a minute or so without thinking your sound. Keep your eyes closed. Then slowly and gently stretch your arms, legs and neck. Open your eyes slowly and take a deep breath. Now you should have the basics of meditation firmly planted in your mind all you need know is more practice to prefect it.
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