How to Meditate

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In Buddhism the focus for attention is often the meditators own breathing. This is achieved by the meditator placing their watchful attention on the chest and abdomen as it rises and falls, or, as the air passes through the nostrils. After several minutes the breathing becomes very quite and gentle as the rhythm begins to promote a relaxed state of being. Other techniques require the meditator to look at an object with open eyes, for example a candle flame or patterned image called a ‘ Mandala ‘. Alternately you may prefer to use an object such as a plant, flower or indoor water feature.

Some techniques are called ‘ Passive meditation’ which require the mediator to be physically active, for example carrying on their daily activities, whilst at the same time being fully aware of everything that is going on around you, sounds, vision, your body movements, sensations etc. This active awareness does in fact help to still the mind and raise ones sense of consciousness and oneness with everything. This can be particularly difficult for some and does take a lot of practice.

It’s for this reason that it’s best to begin practising this meditation technique whilst walking or amongst something of beauty that will uplift you. The object here is to bring your attention to the actual experience of walking. As you do this, focus on the sensations in your feet and legs, feeling your whole body moving. You can add to this awareness of your breathing.

Alternatively, try sitting writing. As you do so, focus your attention on your body in the sitting position on the chair. Next become aware as your hand and fingers hold the pen and begin to form the words on the paper. At the same time become aware of the sounds around you and the sensation of your clothes upon your skin.

The most important aspect of meditation is to create a state of attention and awareness. As you relax the muscles in your body you adopt a passive attitude where the thoughts and images in your mind are gently observed, rather like watching passing clouds. If you’re attention begins to wander gently bringing it back to a state of detached mindfulness. The object is to not force it, with practice the moments of calm and deep restfulness will become more frequent.

For clairvoyant or mediumship work it is best to follow techniques used commonly amongst psychics. Choose a quiet spot where you will not be disturbed by other people or by the telephone. Sit in a comfortable position, your back should be straight but not uncomfortably so. Decide on how long your going to meditate for, the ideal is twenty minutes, but if you’re short of time ten will be ok. Choose a word or phrase to focus your attention on for example Omm or you may prefer to use ‘love’ or ‘peace’.

Close your eyes and begin relaxing your muscles from your head to your feet, pay particular attention to the tiny muscles around your head, eyes, cheeks, jaw and neck. Do the same with the rest of your body, moving downwards through your shoulders, arms, hands, chest, upper back, lower back, belly, buttocks, thighs, calves, and feet. Breathe slowly and naturally, repeating your mantra word silently as you exhale. Adopt a relaxed passive attitude, don't judge or worry about how well you're doing. When thoughts come to mind, gently return your attention to repeating the mantra. The physical rhythm of repeating the mantra will take your mind to a deeper level of awareness and consciousness.

Continue this for ten to twenty minutes, if you want you can open your eyes to check the time, as it is quite common to loose a sense of time during meditation. Finally, sit quietly for a minute or so, at first with your eyes closed and then with your eyes open. Then sit quietly for a couple of minutes more, avoiding standing up suddenly.

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