10 For 10 Summer Challenge – Day 2 – meditation

This is the second day of the 10 for 10 summer challenge

So far no one has posted for their 1st day.  I hope this means that people are just to busy to be able to post.

2nd day post

For my second day, I’ve decided to help many many people!  This post is dedicated to HOW TO MEDITATE!

Who can meditate?

EVERYONE!!!!  Meditation is not linked to any specific religion or idea of thought. Meditation is looking inward at the inner mind that watches everything, calming your entire body, and finally – finding real peace in your life…if only for a moment.  Every great religious prophet: Sidartha, Mohamad, Jesus…all spent time meditating!  In fact, meditating can even help your faith by thinking deeply on it for many moments.

What are the benefits of mediation.

To start:

Studies show that meditation is associated with improvement in a variety of psychological areas, including stress, anxiety, addiction, depression, eating disorders and cognitive function, among others.

Studies show that meditation is associated with improvement in a variety of psychological areas, including stress, anxiety, addiction, depression, eating disorders and cognitive function, among others. There’s also research to suggest that meditation can reduce blood pressure, pain response, stress hormone levels and even cellular health.

To quote from a great mediation teacher Rinpoche – “The real miracle of meditation is a subtle transformation that happens not only in your mind and your emotions but also in your body. And, this transformation is a healing one. Even your cells are more joyful.”

 

Beginning thoughts on how to meditiate:

 

  • Where Should I Meditate? You may wish to set aside a special corner of one room, your own private sanctuary, a calm, quiet and peaceful place. You might furnish the area with objects or icons that have spiritual meaning for you, developing a little altar or shrine. Use what will put you into a contemplative frame of mind. You may want to enlist the help of Mother Nature. Spend time at the ocean listening to the surf crashing upon the rocks…walk through a shaded forest trail with a cathedral of trees overhead…stand near a stream with water playing over the rocks or a waterfall…or watch the moon rise or birds fly overhead.
  • How Should I Sit When I Meditate?Although the classic posture is to sit with legs folded and hands resting quietly on the lap or the knees, the key is to find a way of sitting that is comfortable for you. And remember, you can meditate anytime, anywhere…even driving in your car.
  • Should My Eyes Be Open or Closed? Keep your eyes open if possible, to keep all of senses open. The goal is not to fall asleep, but to find yourself in a state of “relaxed alertness.” Nor are you seeking a trancelike experience, or an altered state of consciousness. Keep your eyes “soft” — that is, do not focus on anything in particular — and your mouth slightly open.
  • How Long Should I Meditate? Many texts recommend 20 minutes, twice daily, but it’s not how long you meditate; it’s whether the practice “brings you to a certain state of mindfulness and presence, where you are a little open and able to connect with your heart essence,” writes Sogyal Rinpoche in the “Tibetan Book of Living and Dying.”

To begin, try short sessions of four to five minutes; then break for one minute. “It’s often during the break that meditation actually happens!” writes Rinpoche. It may also be useful to get into the habit of setting aside the same times every day, be they for prayer or meditation. David Steindl-Rast, O.S.B., a Benedictine monk and author, recommends rising 15 minutes earlier than usual to give your day a “contemplative dimension.” Without these precious moments, he says, “your whole day can slip away into a mad chase,” but with them your entire day can be imbued with meaning and joy.

Ways to meditate:

 

Type Steps for Meditation or Relaxation
Guided meditation – With the help of a teacher or guide, or even a pre-made recording, take yourself on a journey through a place you find calming or relaxing.

– Visualize your surroundings, and try to incorporate as many senses as possible. Soak in the sounds, smells, and textures.

Mantra, or transcendental meditation – Choose a calming word or phrase. Repeat it over and over to yourself silently to prevent distracting thoughts from entering.
Mindful meditation – Take a break and make yourself acutely aware of your surroundings.

– Take deep breaths and feel your lungs swell.

– Allow yourself to think about your feelings, but do so without judgment.

Yoga or tai chi – Perform a slow series of varying postures while breathing deeply.

– As you balance and move, focus on the movements and not on the stress in your life.

– Attend a class to learn the basics, and then you can practice in your own home.

Prayer – Pray using your own words, or read prayers written by others.

– Reflect on the meaning of the words or write in a journal.

Deep breathing – Take deep breaths from your diaphragm, rather than short, shallow breaths from your chest.

– Continue until you feel calm.

 

In the end….SMILE!

Be happy. This is and never will be WORK!

meditation is a moment of silence to collect all thoughts and pressures, and then let them go!

Enjoy your meditation.

 

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