How to Meditate Properly, Anytime, Anywhere. Copyright P M Harrison Published: 10 th June 2013

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2 How to Meditate Properly, Anytime, Anywhere Copyright P M Harrison 2013 Published: 10 th June 2013

3 The Basic, Beginners Meditation Shortly we shall start to look at how to meditate when active during the day and night. We ll be looking at how to meditate at work, when exercising, when doing housework, while eating and more. If you are very new to meditation, however, I strongly recommend trying some basic meditation exercises first of all. It is much easier to gain an understanding of meditation while inactive. For instance, it easier to meditate properly while sitting on the floor with your eyes closed, than it is to meditate while at work. By practicing basic meditation, you will learn the right attitude and approach to meditation, which you can then apply to the other, more advanced sections of this book. Getting the Basics of Meditation Right Before leaping head first into meditation, it s important to know the basics. There is a right attitude and a right approach to meditation that creates the foundation on which the house is built. By learning the basics now, you can ensure that you approach meditation correctly each time you meditate. So, what are the basics of meditation? The Most Important Basics of Meditation Find a relaxed position before beginning: It s important to be comfortable when meditating so you are not distracted by fidgeting Breathing properly: Breathe properly, deeply and slowly when meditating to help your body to relax Simple is best: The best kinds of meditations are simple meditations, such as meditating on the breath or listening to the sounds around you 4. Nonjudgmental Attitude: You should always look to meditate nonjudgementally. Let go of thoughts of right and wrong when meditating and simply be aware. Pure awareness is the key. 5. Focus on one thing: Most of the time in life our thoughts flutter about like a butterfly. When meditating concentrate on one thing. Getting the basics of meditation right by understanding meditation It s important to recognise why we meditate, because the wrong intent will ruin practice. The reason for meditation is not relaxation, nor is it any high ambition like entering nirvana. Meditation is simply about achieving a nonjudgmental attitude and becoming more aware. Though there are many other benefits of meditation, it is the nonjudgmental attitude and awareness that should be our focus.

4 Knowing you ve got the basics of meditation right by checking your results Be sure to check how you are feeling after meditating. You should not be feeling sleepy. You should be feeling more aware and more awake. Remember these basics of meditation. This will ensure that you are always meditating correctly. Mindfulness Meditation for Beginners The majority of the meditations in this book are based around mindfulness. So, let s take a quick look at the principles of mindfulness and mindfulness meditation. What is Mindfulness Meditation? In a nutshell, mindfulness meditation is a type of meditation that involves bringing your focus to the present moment and being aware and without judgment. A great deal of scientific research has proven that there are numerous important benefits of mindfulness meditation training, ranging from improved health to improved effectiveness. Mindfulness Meditation Training How to be Mindful There are a million different ways in which we can practice mindfulness meditation (many of which we will cover in this book), but the following is the most basic. A Basic Mindfulness Meditation Training Exercise 1. Find somewhere you can sit peacefully and comfortably without being disturbed. 2. Focus your attention on your breath coming and going through your nostrils. Let go of thoughts and remain focussed on the present moment, the feeling of the air coming and going through your nose. 3. Continuing to focus on the air through your nose, you will experience thoughts coming and going. Be aware of these thoughts. Likewise, if you feel a certain way (happy / sad / anxious / excited etc) be aware of the feeling but do not judge the thought / feeling nor dwell on it. Simply observe the thought / feeling. 4. Anytime you feel your mindfulness lessening (and that you are becoming more involved with your thoughts and feelings) return your focus to your breath). 5. When you wish to finish the meditation, allow yourself a couple of minutes to gradually return to your normal state, then stand up. Do not rush.

5 Pointers About Mindfulness For Beginners When you re beginning to learn about mindfulness, there are a few key points that you need to be first and foremost aware of: Mindfulness meditation (and other meditations) should feel easy and fun. Adopt a light hearted mood with your mindfulness meditation practice. The key aim for mindfulness for beginners is to 1) become aware of the present moment and 2) realise that you exist beyond your thoughts and feelings. Your thoughts and feelings do not control you. You don t need to meditate to practice mindfulness. At any time you can take ten seconds or so to refocus on the present moment and to step away from your thoughts. You don t need to be sat on the floor in Lotus position to do this! Mindfulness Techniques and Mindfulness Exercises There are a great many ways in which we can practice mindfulness, but some of the best include: Art: Art is very mindful as it makes you pay attention to something outside of yourself. Try playing an instrument or painting a scene. You will find meditation in these exercises. Washing Up: If you re doing the washing up or some other chore, don t just rush to get it done. Be mindful of the object you are cleaning, of the feeling of the water and so on. Walking: When walking, allow yourself to focus either on your breath or on the sensations of the movement in your legs. Walk slowly and leisurely and focus on any part of the present moment. Communicating: When communicating with another person, aim to truly listen to them. Good listening requires mindfulness: let go of your own thoughts and feelings and focus on the sound of the other person s voice.

6 These are just a few examples of mindfulness meditation exercises. There are millions. Essentially, all that is happening in mindfulness is that you are focusing on the present moment.

AhimsaMeditation.org. Insight Meditation: Vipassana

AhimsaMeditation.org. Insight Meditation: Vipassana AhimsaMeditation.org Insight Meditation: Vipassana About Insight Meditation A big leap in development of your meditation practice lies with vipassana or insight meditation practice, which is going a bit