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How to Meditate blog.
A website about how to live a simple, more enjoyable life, without having to buy more and more things. This site was dreamed up by Alex Hroz, just a regular guy who meditates a lot.
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Tag Archives: meditation for beginners
How to Meditate:
excerpt taken from, “The Awakening of Kundalini” by Gopi Krishna
“The only key to the understanding of mystical consciousness lies in treating the phenomenon as a metamorphosis in the cognitive capacity of the observer. The soul grows mighty and the mental eye is immensely enlarged. When the mind of an enlightened being is turned inward, the panorama that meets the inner eye is a colossal world of life that dwarfs the image of the external world–present in his imagination–into insignificance.”
“What is experienced is a living Presence, an inexpressible ocean of consciousness spread everywhere. The world image seems to float like a reflection in a mirror, occupying but a small portion of its unbounded periphery.”
“So long as the distinction between the subject and the object of contemplation continues to exist, the real experience of Samadhi does not occur. The subject and the object must become one and consciousness recoil on itself, leading to a new area of perception never experienced before.”
“The ultimate aim of Yoga is to create a consciousness which sees the visible world in a new light, not as something alien or foreign to it, but as an inseparable part of itself. This clearly indicates a metamorphosis in the observer.”
Life is a just as much a part of Death as Death is a part of Life. They are events within a cycle. And as time speeds up in the next few years, more and more people will be leaving this dimension to enter the next. Earth is a school, and you will begin to see more people “graduating” all around you.
Understanding life is the key to understanding death. If you know that life is essentially a journey that you planned for yourself; that you enter a physical body to experience this physical reality; that the bundle of experiences and memories that you take to be yourself is not actually You; then you understand that You are the Awareness that focuses through the physical body to experience this reality. You are not the body. Awareness exists independently of the body.
The death of someone close to you hurts because the line of communication has been cut, often without warning. You can no longer see them nor hear them. They have left physical reality yet your mind continues to look for them here–in the wrong place, the wrong dimension. You are accustomed of course to finding them in physical reality–your external world–and now they’re gone. But it is still possible to communicate, just not in the way you’re used to. For this, You will have to evolve, expand your senses.
You know that you can’t rely on your physical senses to communicate with the person who has left. What you need is a way to enter the still point within your Self. By practicing meditating you teach yourself how to access the zero point reliably. By learning how to meditate, you begin to pay close attention to your thoughts, seeing where they come from.
When you practice entering the meditative state often, you may begin to realize that some thoughts feel as though they’re appearing from outside you. You may get a sudden, mind’s eye impression or image; or, you may only feel a presence. Either way, watching your thoughts closely helps you progress in being able to pick up these messages.
Meditating helps you focus your attention inward, which is where the person you are trying to communicate with can contact you. It’s this, inner portal through which their awareness can make contact with you.
You see this person you’ve lost–she has not ceased to exist. She has only left the body behind in order to graduate to the next level. To help her, dwell on positive thoughts about your relationship with her and wish for her to learn as much as possible from the reflection of her lifetime experiences and to expand her consciousness greatly as a result.
Indulging on reliving or recalling memories or feelings that have negative emotions associated with the person who has died does not help them at all. In fact, it holds them back. They may feel unable to leave for the next phase of their journey.
Imagine how difficult it would be to leave family members behind who are suffering and in pain just because you have died. Imagine the guilt. This is why the best thing you can do for the person who has gone is to dwell on positive and even funny memories; send the warm feeling you get from reliving these memories directly to the person who has died. It will help them and you tremendously.
How to meditate
is something many people want to learn, but before you learn how—you’re probably also asking: why meditate? The best answer I’ve heard is, to make your brain bigger. Make your brain bigger? Really? Researchers at UCLA have studied meditators’ brains using high resolution MRI scanning.
What they found was that certain regions of meditators’ brains were larger than non-meditators’ brains. Their MRI studies showed that the areas responsible for regulating emotions were actually larger in persons who meditate.
The regions of considerable interest were the hippocampus; the thalamus; some areas in the orbito-frontal cortex; and the inferior temporal gyrus.
Apparently, persons who meditate daily do tend to have an easier time remaining in positive emotional states. They are less susceptible to negative emotions like anger, fear, worry–all emotions that constrict your awareness.
This study and its findings were published in Neuroscience; a sophisticated, 3-dimensional MRI was used to image the participants’ brains. And the average times for the participants’ daily meditation were between ten and ninety minutes.
If you think having a bigger brain is a good thing, then here’s a quick meditation you can do to get started.
How to Meditate Using your Sense of Hearing
This can be done wherever you happen to be. It is a practice that will expand your awareness by focusing on sounds in your environment. For this particular meditation you don’t have to be sitting—it is a quick meditation you can do when there’s not much time.
Close your eyes. Listen to the sound of your own breathing for about three deep breathing cycles. First do a forced exhale to expel stagnant air. Then use your diaphragm (not just your chest muscles) to pull air in to fill your entire lungs.
After you’ve done this about seven times, move your attention from your breathing to the sounds occurring in the space immediately around you. Listen to the sounds as they are happening. Then place your attention further away to listen to the sounds happening in the greater area around you. Depending on where you live, you may hear traffic, the sound of the wind, the ocean, or the calls of birds in the trees around you.
After you’ve focused on these sounds for a time. Move your attention further out. Now listen for the most distant sounds in the landscape that surrounds you. These could be a distant train, or a fog horn. Focus on these far away sounds for a time, until you are ready to come back.
When you are ready, bring your attention to the sounds in the area immediately surrounding you. After a moment of this, focus all you attention on your own breath. You are back at the Center. The silent Center where You always Are, yet tend to forget that you are.
How to meditate is something many people are asking–so, what is meditation really? And how do you do it? Well there’s the sitting still part, and there’s the special breathing–but, what if you think you might have ADD? Or are just so active that you don’t see yourself meditating: “If I can’t even sit still for five minutes, how the hell am I supposed to meditate?
10 How to Meditate tips:
- Do 10-15 minutes of stretching. This will get energy flowing and will work to release any self-created energy blockages. Focus on those spots that are tense, the spots where you hold tension, (muscles that ache–even after you rest). This is where you store stress created by the circumstances of your life.
- Choose your meditation spot. Keep in mind this place is just for you. It should feel positive to sit there. It should have a relaxing view. Find a place where no one can disturb you. And whatever you do–don’t have your phone with you. Just turn it off.
- Use a cushion. It can be a sofa pillow if you don’t have an actual meditation cushion. Make sure that it has good density so that it supports your spine; letting you sit for longer periods of time without getting uncomfortable.
- Keep your spine as straight as possible. Imagine an invisible string pulling your head upward so that your spine seems to straighten out on its own. If you find that your spine reassumes its habitual position, your head moving forward, just picture the string pulling you up again.
- If your back begins to hurt in places, bend forward, try to touch your chin to your chest, your forehead to the ground in front of you. Stretch your arms directly forward over the ground. This will stretch your back and relieve the aches and pains and allow you to meditate longer.
- Close your eyelids so that your eyes are almost closed, but not quite. A bit of light should enter near the bottom of your lids. Release muscular control over your eyes so that they cross slightly behind the semi closed lids. Allow them to roll downward so that your vision is at a downward, 45 degree angle. (If your eyes were open, you would be looking down the tip of your nose, or maybe slightly above that.)
- Now relaxation moves through you: starting with the muscles of your forehead, then your cheeks, (unclench your teeth); relax your shoulders and arms, hands; then relax the muscles of your legs and feet. Hold your hands just below your navel, or bellybutton, interlace your fingers so that your hands remain together without any effort on your part.
- Now, focus on your breath. As you inhale, place your attention on the top of your head, on the crown chakra. Imagine the breath is energy; energy that enters through the crown chakra and spirals downward to your heart chakra, (at the level of your chest).
- On exhalation, see how energy spirals upward to meet at the heart chakra. Do this each time you perform a breathing cycle
- Now, focus on the point where the two energies meet: the heart chakra. And imagine the Sun–morning sun or afternoon sun, whichever you like more–imagine it is not really in the sky, and see how it is actually in the Center of your Being. See with your Mind’s Eye, how the Sun is in your chest. See it there, shining, spreading Warmth to the world around you.
- Now you are in at the still point–the Center. Stay here as long as you can.
And one more thing: if a thought appears in your mind, don’t place your attention on it. It is here to distract you. Let it pass through, let it go without attaching yourself to it. Meditating is like walking through a crowd. You move in the spaces between the people. In meditation You seek the space between the Thoughts.
So you want to know
Many people may think meditation is a state where the mind is dull, sleepy, or somehow not as alert as in everyday life (a.k.a. physical reality). Yes, the body is held relatively immobile during meditation, but that doesn’t mean your awareness is also immobile or inactive in any way. This could not be more false.
When you first begin to meditate, your mind will be all over the place. Thought after thought will cross your mind. You will follow a thought, which will take you to another thought and so on. To develop your meditation, place your focus deliberately. You must sustain the effort to not become distracted by following every thought that comes your way.
When a thought interrupts your meditation, don’t reject it, don’t react to it at all, ignore it completely. Let it go, let it pass out of your mind. If you emphasize the thought by placing your attention on it, another thought will inevitably result. Instead, place your attention elsewhere, like on your object of meditation, which could be anything: your own breath, a plant, a crystal, a tree–anything that you identify with but that will not bring you any memories.
When you meditate, see the Thoughts in your Mind as clouds–and your True Nature, like the Sky. Let the clouds pass. And You remain as the clear Sky. The key thing here is to realize that: You are not your Thoughts. Your Thoughts are not You. Let your thoughts go and you’ll see that You are still here–so you are not your thoughts, are you?
In meditation, thoughts get in the way. They are obstacles. We know the Mind allows thoughts to happen. So then, in meditation, the mind is an obstacle–yes, this is true–Mind gets in the way.
The important point here is that You are not your Mind either. You are much more than just your Mind, which is why you are trying to quiet the Mind to progress in your meditation. The Mind is very active when you first begin to meditate. In fact, one of the most difficult things to accomplish is to calm it down. But once you do quiet your mind (and everyone is capable of doing this), it will be possible to see that you are not your Mind–that in fact, you are the Consciousness that allows your Mind to arise, or happen.
I’ve written about the meditation technique called Gazing before. It is a method where you gaze at an object you have chosen specifically for your meditation. What you do is allow your vision to flow over the object in a slow clockwise spiral. Your goal is to see the True Nature of the object, to sense its energy directly. Forget everything you’ve learned about it or have been told about it. Gaze upon the object as though for the first time. Imagine that you don’t even really know what it is.
As a technique used to enter the meditative state, Gazing is very effective. After you reach a certain point where your meditation is good with an object, it is time to start meditating without the object–this is called Internal Gazing, where you are using your Mind’s eye to visualize the same object you have been meditating with and gazing at during your meditation practice.
So, when practicing internal gazing, your focus will be to see the same object with your mind’s eye. You will meditate on the object, but it will not be in front of you. Your goal is to see all the details of the object in your mind. To try and see the essence of the object, to sense its energy. See the tiniest details. You are developing a deeper understanding of it. Internal gazing develops your focus, concentration, and improves your ability to see with your mind’s eye, which will improve your creativity a great deal.
But life is fast. So, when to meditate? The trick is to meditate as often as you can–wherever you are. You can even meditate in traffic. You don’t need a block of time. You only need a minute or two. Once you get the hang of it, you’ll be able to enter meditation at will. To get to that point, learn to calm your mind. The benefits of a calm mind are countless. So try a quick 60 second meditation now, visualize your object of meditation with your Mind’s eye, and enter the Moment–even if it’s only for a couple of minutes.
So you want to know