Meditation Essentials

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The Benefits of Meditation or Why Meditate?

The principal benefit of meditation which has been so glamorized and which immediately comes to mind is that of stress management. In today's world and especially in our society (that of a large city), stress is an inherent part of daily life. Therefore, stress management is definitely a desired benefit of any activity. Stress management also means a healthier lifestyle and a healthier body. However, meditation properly practiced that is, on a daily basis, can have a rejuvenating effect not only on our body but also on our relationships with loved ones and in our workplace, home and general environment.

However, the true objective of meditation is entering the silence of the mind, that is, when thoughts as we know them come to a complete stop and we are able to be free of the mental chattering that accompanies us daily, unceasingly, for a brief moment. It is during this moment that the body can rejuvenate itself and even heal itself. In the silence of the mind, all things are possible and nothing is impossible.

THE STEPS OF MEDITATION
Steps	Description
1. Posture (Asana)	One that is conducive to alert awareness.
2. Breathing (Pranayama)	Counting the Breath Following the Breath
3. Serene Observation and Study of the Mind	Observe the parade of thoughts that go through your mind. Allow thoughts to come and go. Do not become identified with any thoughts, that is, do not grab onto them and daydream. Simply observe them at a distance in a detached and objective manner.
4. Concentration, Entering the Silence (Dharana)	When the Parade of thoughts comes to an end, the mind remains still and silent by itself. Spontaneous, effortless concentration (the Silence of the Mind) has emerged.
5. Meditation (Dhyana)	In the Silence
6. Absorption, Ecstasy (Samadhi)	When the Mind becomes still and silent, consciousness escapes the bottle of the Mind to experience that which is "Reality".

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Basics of Sitting Sit on a chair, meditation bench or meditation cushion on the floor. Make sure your spine is erect and chin tucked in ever so slightly. This is the posture that has been used for thousands of years, for a reason - it works! Sit several inches away from the back of the chair so that you will not be tempted to slump backwards and thereby fall asleep. An erect sitting posture, although seemingly difficult initially, is always much healthier for the body and for breathing. After a few sessions, you will discover that your back benefits from sitting in this manner. Sit with your feet placed firmly on the floor (without shoes). If you are sitting on a meditation bench, sit with legs tucked under the bench and with spine erect. If you are sitting on a meditation cushion, sit in the half lotus or full lotus position, making sure that your heels are resting on a mat and that your cushion is higher than the mat underneath it. Whichever position you choose, once you sit down, close your eyes so that you will not be distracted by the visual impressions around you. Place your hands in the meditation mudra; the right hand resting on the palm of the left hand with the two thumbs touching lightly such that the union of the thumbs and forefingers form an oval shape. Rest your hands on your legs lightly on your legs. This mudra will help you gauge your alertness in meditation. If you find your thumbs slipping or slumping forward, it is because you have fallen asleep physically or psychologically (daydreaming) and you are no longer meditating.

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Counting the Breath and Following the Breath

• Now breathe naturally (no deep breathing). Focus your attention on that spot inside your nostrils where the breath touches when it goes in and out. Count your exhalations (to 10 and then begin again). If you lose count, simply start over again.
• When counting becomes very easy and a burden to the mind, drop the counting and move on to following the breath.
• Follow your breath without counting that is, simply pay attention to the air that you feel as you inhale and exhale.
• When following the breath is easily done without being pulled away by thoughts and when it has become a burden to the mind, drop it and move on to the next step.

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  Serene Observation of the Mind With awareness, observe the parade of thoughts that go through the mind. In a detached and objective manner, observe the thoughts and let them go. Observe and let go! Observe and let go! Continue until the parade of thoughts comes to an end and you enter the stillness and silence of the mind.

  Remember that the only bad meditation is the one that was not done.

  To obtain the full benefits of meditation:

  • 
    Be consistent, set time aside and practice daily. Think of it as time for yourself.
  • Set aside a specific time if possible. The period of time is not as important as daily practice. So if you only have 15 minutes or half hour to spare, daily use of this time is surprisingly effective.
  • Practice daily. Do not try to make up time from one day to the next by practicing longer on some days. Simply practice daily.
  • Set aside a specific area of your home to carry out your daily practice. It can be the corner of a room. Make sure it is conducive to silence. Create an atmosphere conducive to meditation - that is, one that is silent (no loud music, TV, etc.)

  This meditation "tutorial" will continue as the page gets updated. Meanwhile let us know how you are doing.

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