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How To Meditation cannot be TAUGHT. It is experiential knowledge, gained from a journey within. There are many techniques to achieve a state of intense concentration, preparing you for the experience of meditation. Some of the most common are: concentration on the breath, concentration on an object (like a candle) or an image (of a deity, Mandela, or flower), concentration using a Mantra (word, sound, chant), concentration on the third eye, or meditation as doing nothing. Preparation: Pre-Requisites: The most important pre-requisite is an attitude of Non-Expectation and Self-Acceptance. Meditation is a joyful process, but there will be times that the experience is painful or difficult. You need patience, perseverance, discipline, and sincerity. Location: Choose a location for your meditation practice that is quiet, clean, comfortable, with fresh air and free of distraction (including lights or sounds). Set aside a time for your practice, and turn off the telephone, dim the lights, and let others know that this is your time, and not to interrupt you frivolously. Time: Set aside a specific time every day for meditation, even if it is just for a few minutes. Keep the time regular and consistent (for example, every day at 6 a.m. for 15 minutes). Gradually, work your way up to longer periods of time for meditation (30 minutes, an hour, the time that works best for you). Eventually, you will want to increase the time you sit and meditate, so don't force. Allow your time to expand as a natural desire for heightened clarity and stillness of mind, and the joy and pleasure you will find in meditation. Don't Eat: You should wait one to two hours after a light snack, and three to four hours after a large meal before meditating. Meditation works best on an empty stomach (many people also feel sleepy after large meals, which makes it difficult to concentrate, and sleepiness is an obstacle to your meditation). Most people find it best to meditate first thing in the morning when they wake, with an empty stomach. Sitting: Find a comfortable seated position which allows your spine to be straight and erect. If you are not comfortable sitting on the floor, use a straight backed chair. You may sit on a meditation cushion, or roll a blanket or towel under the back edge of your pelvis (under the tailbone) to tilt the pelvis slightly forward. You may also use a cushion, and sit on the edge of the cushion, tilting your pelvis. This keeps the spine straight and comfortable when sitting for extended periods of time. Breathing: Begin your practice with a few yoga asanas to release any tension in the body. Have a relaxed body, and gradually begin with some breathing exercises (pranayama) such as Ujjayi Breathing, then Nadi Shodhana (see the Pranayama Page on this web site for instructions). These are very effective preparations for meditation.
TECHNIQUES: Meditation on the Breath: good for grounding yourself. Helps to ease emotional states, and increase compassion. Meditation on the Third Eye: Good for clarity and insight Meditation on an Object: Good for spiritual awareness and heightened consciousness. Meditation on Mantras (potent sounds): opens the heart - this is also a devotional practice. Metta Meditation: the meditation of Loving Kindness. Develop loving kindness in your life. Meditation as Doing Nothing: Develops your WITNESS self (non-judgmental self-observation) and dispassion. For many, this is the most challenging technique. I recommend learning several other meditation techniques and integrating them into your life before trying this technique.
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