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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.
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.
for this reason that its 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.
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.
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 youre 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.
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 youre 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.
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.
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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