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Meditation calms mind and body while placing one in touch with
ideas and insights that might otherwise go without recognition.
Each meditation can be totally different in content from past
and future meditations. Whatever occurs is useable material in
terms of personal insight, spiritual guidance and creative imagination.
Meditation is at the heart of Buddhism which defines it as directing
the mind inward in the quest for enlightenment. It may be practiced
walking, standing or lying down or the traditionally preferred
way - sitting. The Chan school of Buddhism, known for the mastery
of meditation techniques, believes it must be practiced every
day to achieve the numerous benefits.
People who meditate regularly successfully lower blood pressure.
The more one meditates the more stabilized blood pressure becomes.
This is validated with an easy to use blood pressure monitor.
Read pressure before starting. Go through the process as described
below, taking necessary time to slow down the breath and clear
the mind. You will be surprised upon rechecking the monitor.
The Satipatthana Sutra (Foundation of Awareness) is the most famous
discourse on meditation. Another source of insight is the well
known writer and translator Buddhaghosa who wrote on meditation
in "Path of Purity".
Thich Nhat Hanh and the Dali Lama are
the best known contemporary masters of meditation. Hanh focuses
on mindfullness and living in the moment. Both men are living
examples of taking meditation into every moment of life and serving
humanity with courage and devotion.
Technique:
*Breath diaphragmatically while sitting in a comfortable position
with a straight spine. The traditional Lotus position maintains
an excellent posture. Breathe slowly and focus on long exhalations.
Discover the slowest breathing cycle you can maintain without
excessive effort. Perhaps a slow 4 count inhalation and 8 count
exhalation is a good place to begin. While searching for slowest
breathing cycle, make sure your sitting posture is maintainable
without movement. Once breath and position are achieved don't
move the physical body. Any movement or readjustment necessitates
beginning again.
Stay focused on the breath. Shallow,
high-chest breathing is uncomfortable, prevents stillness and
often causes rapid swallowing. Focus on breath until it becomes
easy to maintain. It could take months or longer to refine breath
control to the point of being easy and automatic.
A focal point is necessary to clear the clutter that races through
the mind. After breathing is stabilized, experiment with various
focal points such as a candle flame, mantra, or radiating light
(discussed in part two.) When extraneous scripts (memory tapes)
take over, return to initial focus on breath and resist temptations
to adjust body and wiggle toes. Movement disconnects the internal
process. Diaphragmatic breathing and total stillness are necessary
for effective meditation.
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