Choose a time - morning, evening, or whenever you can rely upon not
being interrupted. Find a
place - as secluded, simple and quiet as
possible. Choose whatever position you find most comfortable. It is
important to be as comfortable as possible so you won't be distracted by
any discomfort. Wear socks and cover yourself with a blanket if you
need to so you won't get cold. Decide on your point of focus. Whichever
posture and method you choose, stick with them for the duration of your
meditation period. Decide how long you plan to spend on your meditation -
10, 20, 30, 45 minutes or whatever you decide. You can place a clock
or watch where you can glance at it occasionally to keep track of the
time. Or, if glancing at a clock periodically is too distracting, you
can set a timer. Try to use a timer with a gentle ring and without a
loud tick; or put it under a pillow to muffle the sound so it doesn't
distract you or startle you awake when the time is up.
Begin by
bringing your attention to your bre
athing. Breathing is a key element in
meditation and concentration. Begin with a few minutes of deep
abdominal breathing to provide your brain with plenty of oxygen. Become
aware of any tension in any part of your body and consciously relax it.
Let your exhalations carry out any tension or anxiety you're feeling
now, and use them throughout your meditation to expel any tension or
anxiety that comes up. Then slow your breathing down, keeping it
rhythmical, inhaling for 3 seconds and then exhaling for 3 seconds.
Proceed
on to your meditation using whichever method you have previously
decided upon. Do not be surprised or discouraged by how frequently your
thoughts wander. When you realize that your mind has become distracted,
simply return to your chosen point of focus. Continue for the length of
time you decided upon at the beginning of your session. Do not leap
right up out of meditation. Come out slowly. Take 3 to 5 deep abdominal
breaths. Open your eyes and slowly get up. Then go about your day with
renewed energy and happiness.
You can practice meditation at any
time of the day by remembering the feeling of meditation and also by
reminding yourself to notice what is happening right now. Try to become
completely aware of this second. Try to live in the moment.
How practiced meditation meditation
Is the foundation stone for the development of insight and it is only possible to improve the meditation skills you have. Meditation explores all aspects of mind, body and is used to make the focus more profound. Hidden benefits countless It prevents confusion of ideas and feelings and develop your skills in order to improve the quality of your life. Meditation Part I: Choosing a Location:
1 1-chosen place where you feel comfortable. _tjunb Dim lights or floodlights, as well as avoid places with temperatures or high humidity and extremely cold places. Avoid any place that has a source of annoyance. You can choose to place abroad if I felt it was appropriate. That did not feel safe somewhere Try searching for another, and it's good to be close to home. You can also use a quiet place in your home or a friend's house. Part II: Choosing an appropriate setting:
2 1-picked and tested the position is right for you. May be sitting, standing, walking or lying down. Each mode has its advantages and disadvantages! Advised experimenting with a situation each time until they become more experienced in the selection is in line with you. Try exercising all together Kmptdye may stop you from continuing. It is best to choose one position and the experience of the rest of the conditions after acquiring some experience.
2. Try standing position: This upright. Must raise the palms of your hands up and nook suitable or down on both sides of the body. You must spacing between the shoulders and feet and not shut down the knee joint. Loosened your stomach and lower back. Difficult access to this situation, but with time gives you a sense of solidity and durability of the body.
3. Try setting lie: Lie on your right side with your head on your right hand or a small pillow. The Rest your left hand on the left side. Advised to try another mode that this situation affects your circulation. Lie on your back common way for beginners but may make you sleepy weakening of focus.
4. Try sitting position: Test the most comfortable for you. Mark feet crossbones or drape a man on the other. You must be straight chest, back and stomach Mstrkhittin. Must be balanced with the neck slightly bent forward to open the airway. Your hands should be bent gently on your thighs or knees. And must be Mrgeh fingers.
Try the 5-position of walking: the best position for meditation mental and makes meditation part of your life Aleomah.almhy regular and quiet on a small distance back and forth rhythm. Try it in an unobtrusive area to improve Atzank and calm. Should be your hands at your sides. You can focus on the many parts of the body such as Aalawrak, chest, legs, and feet. Part III: the practice of meditation:
3 1-relax in your position: Relax well once you settle into life in a certain position, which may take time for beginners. And start studying the foundations of relaxation and meditation.
2-examine first the foundation: Check the nature of the vehicle body. Mental attention, concentration, body components such as the discovery of the head, hair, skin, teeth and muscles. Focused on each part. I'm good. Focused on the process of breath and inhale and exhale. Focus on the physical nature such as temperature and motion characteristics and feedback and reaction and muscle tension.
3-study basis II: perception of physical sensations and feelings. How and when the sensations occur? Is it exhilarating or ordinary or bad! Similar way is to scan the body up and down for the study of emotions and then let her move to another part of the body or watch the validity of energy through the body. Skill to not only understand the nature of the body, but how to help him relax to reduce stress.
4 third-study basis: the mental grasp of ideas and that includes thoughts, fantasies, dreams and images, and so on! Focused as you see and how stems and change based on feelings and motivations and how much focus you have.
5 fourth-study basis: to realize the state of mind Kalajhad or enthusiasm or ability to concentrate. Are you in control of the mind, such as a sense of greed or anger !? Do you want to or refuses to mind something!? Study of consciousness are interesting because they show its impact on the thoughts and fantasies. The awareness was tired person may test an idea or a sense of frustration and depression, but that was full of vigor and vitality feel happy. Skill is quietly changing the state of consciousness of the worst of the best.
6. When a closer focus, you can note verbally or mentally better. And help you to gain insight and to see how the mind interacts with the verbal words
. 7. Do not strain yourself ideas annoying and enclose Bbdnk. Akl quickly get Balgm and uncertainty and confusion of contention ideas and concerns, but as they become more familiar with the nature of the body, relaxation and meditation, the mind will not deal the same way after that. 5
8-taken into account walking and Note lifting the foot and put it and change the weight and how to stop and spin as an example: a person is in a sitting position, he drew attention to the process of breathing and movement of the muscles that are used in the "sit" and the muscles used for the expansion of the lungs, as well as sensations and psychological feelings and thoughts and interaction with the noise and the smell .. etc. Part IV: the development of cognitive meditation:
1 6-completed practice and explore all aspects: the goal is to note one thing is enough to create a deeper idea. And to be aware of how the body interacts with the mind and how it changed!? And thus orient yourself toward healthy state of mind and better.
7-2 to maintain the practice and research on an ongoing basis: When exploring the nature of the processes that occur between the mind and the body automatically, you'll learn more about your nature innate. And help you to release your fear and ignorance Tmek and thus helps to bridge the difficult events and daily pressures of living your life in an internal peace.
Is the foundation stone for the development of insight and it is only possible to improve the meditation skills you have. Meditation explores all aspects of mind, body and is used to make the focus more profound. Hidden benefits countless It prevents confusion of ideas and feelings and develop your skills in order to improve the quality of your life. Meditation Part I: Choosing a Location:
1 1-chosen place where you feel comfortable. _tjunb Dim lights or floodlights, as well as avoid places with temperatures or high humidity and extremely cold places. Avoid any place that has a source of annoyance. You can choose to place abroad if I felt it was appropriate. That did not feel safe somewhere Try searching for another, and it's good to be close to home. You can also use a quiet place in your home or a friend's house. Part II: Choosing an appropriate setting:
2 1-picked and tested the position is right for you. May be sitting, standing, walking or lying down. Each mode has its advantages and disadvantages! Advised experimenting with a situation each time until they become more experienced in the selection is in line with you. Try exercising all together Kmptdye may stop you from continuing. It is best to choose one position and the experience of the rest of the conditions after acquiring some experience.
2. Try standing position: This upright. Must raise the palms of your hands up and nook suitable or down on both sides of the body. You must spacing between the shoulders and feet and not shut down the knee joint. Loosened your stomach and lower back. Difficult access to this situation, but with time gives you a sense of solidity and durability of the body.
3. Try setting lie: Lie on your right side with your head on your right hand or a small pillow. The Rest your left hand on the left side. Advised to try another mode that this situation affects your circulation. Lie on your back common way for beginners but may make you sleepy weakening of focus.
4. Try sitting position: Test the most comfortable for you. Mark feet crossbones or drape a man on the other. You must be straight chest, back and stomach Mstrkhittin. Must be balanced with the neck slightly bent forward to open the airway. Your hands should be bent gently on your thighs or knees. And must be Mrgeh fingers.
Try the 5-position of walking: the best position for meditation mental and makes meditation part of your life Aleomah.almhy regular and quiet on a small distance back and forth rhythm. Try it in an unobtrusive area to improve Atzank and calm. Should be your hands at your sides. You can focus on the many parts of the body such as Aalawrak, chest, legs, and feet. Part III: the practice of meditation:
3 1-relax in your position: Relax well once you settle into life in a certain position, which may take time for beginners. And start studying the foundations of relaxation and meditation.
2-examine first the foundation: Check the nature of the vehicle body. Mental attention, concentration, body components such as the discovery of the head, hair, skin, teeth and muscles. Focused on each part. I'm good. Focused on the process of breath and inhale and exhale. Focus on the physical nature such as temperature and motion characteristics and feedback and reaction and muscle tension.
3-study basis II: perception of physical sensations and feelings. How and when the sensations occur? Is it exhilarating or ordinary or bad! Similar way is to scan the body up and down for the study of emotions and then let her move to another part of the body or watch the validity of energy through the body. Skill to not only understand the nature of the body, but how to help him relax to reduce stress.
4 third-study basis: the mental grasp of ideas and that includes thoughts, fantasies, dreams and images, and so on! Focused as you see and how stems and change based on feelings and motivations and how much focus you have.
5 fourth-study basis: to realize the state of mind Kalajhad or enthusiasm or ability to concentrate. Are you in control of the mind, such as a sense of greed or anger !? Do you want to or refuses to mind something!? Study of consciousness are interesting because they show its impact on the thoughts and fantasies. The awareness was tired person may test an idea or a sense of frustration and depression, but that was full of vigor and vitality feel happy. Skill is quietly changing the state of consciousness of the worst of the best.
6. When a closer focus, you can note verbally or mentally better. And help you to gain insight and to see how the mind interacts with the verbal words
. 7. Do not strain yourself ideas annoying and enclose Bbdnk. Akl quickly get Balgm and uncertainty and confusion of contention ideas and concerns, but as they become more familiar with the nature of the body, relaxation and meditation, the mind will not deal the same way after that. 5
8-taken into account walking and Note lifting the foot and put it and change the weight and how to stop and spin as an example: a person is in a sitting position, he drew attention to the process of breathing and movement of the muscles that are used in the "sit" and the muscles used for the expansion of the lungs, as well as sensations and psychological feelings and thoughts and interaction with the noise and the smell .. etc. Part IV: the development of cognitive meditation:
1 6-completed practice and explore all aspects: the goal is to note one thing is enough to create a deeper idea. And to be aware of how the body interacts with the mind and how it changed!? And thus orient yourself toward healthy state of mind and better.
7-2 to maintain the practice and research on an ongoing basis: When exploring the nature of the processes that occur between the mind and the body automatically, you'll learn more about your nature innate. And help you to release your fear and ignorance Tmek and thus helps to bridge the difficult events and daily pressures of living your life in an internal peace.
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