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Meditation

 

  

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General Guidelines for Meditation

  1. Put your expectations aside, and don't worry about doing it right. There are infinite possibilities and no fixed criterion for determining right meditation. There are, however, a few things to avoid.
    They are... 

    • Trying to force something to happen.
    • Over-analyzing the meditation.
    • Trying to make your mind blank or chase thoughts away.
    • Putting too much emphasis on doing it right.


     
  2. It's not necessary to meditate on a completely empty stomach. If you're hungry, eat a little something. 

              
  3. Find a quiet, comfortable place to meditate. You can sit in a comfortable chair, on the bed, on the floor... anywhere that's comfortable.

  4. Eliminate as much noise and as many potential distractions as possible. Don't worry about those things that you can not control.

  5. When you sit to meditate, sit comfortably, with your spine reasonably straight. This allows the spiritual energy to flow freely up the spine, which is an important aspect of meditation. Leaning against a chair back, a wall, headboard, etc. is perfectly all right. If, for physical reasons, you can't sit up, lay flat on your back.

  6. Place your hands in any position that is comfortable.

  7. If it does not go against your beliefs, call on a "higher source" for assistance in your meditation. Any form is all right. This can be quite helpful, but is not necessary.

Steps of Relaxation Meditation

  1. Sit comfortably with your spine reasonably straight.

  2. Allow your eyes to rest comfortably downward, gazing softly, but not focussed on anything.

  3. Without closing your eyes completely, let your eyelids drop to a level that feels most comfortable.

  4. Continue gazing downward... the act of gazing is your primary focus (rather than the area at which you are gazing). You may notice your breathing becoming more rhythmic.

  5. It's ok to let your attention drift a bit. If your eyes become very heavy, it's ok to let them close. If you notice you've come out of your relaxed space, simply bring your attention back to your relaxed downward gaze.


Steps of Mindfulness Meditatiion

  1. Sit comfortably, with your eyes closed, your spine reasonably straight.

  2. Let your attention rest on your breathing.

  3. When thoughts, emotions, physical sensations, or external sounds arise, simply acknowledge and accept them, allowing them to pass through without judging or getting involved with them.

  4. When you notice your attention has gotten engaged in thoughts, emotions, or sensations, bring it back to your breathing and continue.
             

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 http://www.meditationcenter.com/index.html

by SkyBlue Saille