Title : What's the Most Effective Way to Meditate for You?
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What's the Most Effective Way to Meditate for You?
eyes open or closed? Focusing on an object or your breath? The repetition of a word or mantra? Different traditions advocate different methods. Transcendental Meditation suggests 20 minutes of meditation with a mantra in the morning and 20 minutes in the evening. I am familiar with a Buddhist teacher who suggests eyed meditation. Meditation conscious recommended 30 minutes a day focusing on thoughts and feelings. Studies located in "Meditation :? The New Elixir for all our mental ailments" using several different techniques. From the reports of the studies, each method was effective in obtaining measurable results.
The list of different methods is long. However, they all have one thing is common: The focus is inward. ? So how do you decide which is best for you
The question is: "Why are you meditating?" We each have different reasons, and those reasons may change daily. Distinction between techniques centering the mind-body-centered and. When we feel physically tense, in pain or emotionally overwrought, I found the body centering techniques are particularly useful. These include:
- Focusing on your breath as you inhale and exhale.
- progressive relaxation (relaxing each body part, from the face or feet and then the length of the body)
- Focusing on the different energy centers in the body, as the heart, the solar plexus or intestine (where they tend to feel emotional stress).
Here is a guided meditation, "Finding the Edge," it is appropriate to help the body relax.
Sit on your more comfortable meditation posture and close your eyes. Put one hand on your chest and the other on her belly. As usually inhales, where your muscles contract has to start breathing. Is it in the upper chest, the center of her womb? If you are in the chest, put both hands there, side by side. If in the abdomen, put both hands there. Now get a feel closer to where the breath originates. Continue breathing normally and without any judgment, just watch. In his mind, draw a line representing the start of breathing. This is its advantage.
Breathing normally perceive their advantage. You can drop your hands if desired. No need to change anything; just be with your breath. While relaxing more, realize what happens to its edge. Stay in the observer mode. Let go and let yourself go deeper. At some point, if aware of your breathing is lost, that's fine. Let go. If thoughts come in and interrupt your meditation, again feel the rhythm of your breathing. Inward focus, relax and breathe.
Allow to dissolve its edge, to fall deeper. Feel the muscles soften and deepen your breathing. Meditate on this expanded feeling.
When our minds are sometimes competing body-centered methods help detracting from our thoughts, sometimes not. When they do not, I suggest focusing the mind methods:
- Watch your thoughts. Just watch what you are thinking and how they are thinking.
- Envision meditating. Imagine seeing yourself at a distance, from many different angles.
- Focus your attention on the energy being created by your thoughts. experience as this oppression, "mud" or "spinning head will be assessed.
- Imagine sending encouragement to his brain. As you inhale, focus your attention on the air that comes in. As you exhale, imagine the air is flowing in the head.
- Focus on a word that soothing is (for example, "peace" or "relax").
These techniques can calm mind and help you settle into your meditation. Another help is to simply give the mind something to do. Here is a guided meditation, "Observe what note," to calm the mind.
as you sit in your quiet favorite place, start by being aware of your surroundings. Take in the colors and textures, sounds and smells. a squirrel scratching the ground to unearth a nut. the smell of kiln dust comes in. a gentle heat on the cheek of sunlight filtered through the blinds. what is noticeable, simply cataloged in his mind as something interesting. Do nothing. In fact, resist the temptation to slide into the spider web or adjust the thermostat.
With each new sensation, observe where your thoughts go. Perhaps you remember something painful. If so, then notice the pain. Where is his body? What stories your mind starts telling you? Being curious about pain, as if it is the first time I have experienced.
If the smell of kiln dust makes you want to change the air filter, or associate it with a visit to nasty aunt Beulah, the key is to be curious about what you notice and not judge. The trial is what takes us to the present moment and mutes our relaxation. So let the mind wander freely. Just keep noticing where you are going and what impact it has on your body and your emotional state.
Being a pioneer within yourself. Every thought is new. Every experience of the senses is new. Every breath is as new as baby's first breath. Enjoy the wonder and ponder
As our mind relaxes, our body relaxes, and vice versa. As our body relaxes, your mind relaxes. Therefore, in this sense, whatever you do will help. I have also found that while I'm meditating I get ideas that help me to meditate more deeply. (I encourage the technique of the brain located above is an example.) May also find that your meditations produce suggestions that are right for you
. Author: Susan Morales
"What's the Most Effective Way to Meditate for You?", article source: riseearth.com
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