How to mediate (Meditate) Correctly ~ The Secret to Meditation August 11, 2013 by Oswaldo Zarraga Why meditate? Learning how to mediate (Meditate) correctly is the greatest thing you can do for yourself. Whether we are talking about physical or emotional well-being. There is much scientific research written on the health benefits of meditation, such as reduced symptoms associated with hypertension, pain, stress, and insomnia. One of the latest studies by Sara Lazar, a leading neuroscientist from Harvard Medical School, shows thatafter only 8 weeks of meditation, participant’s brains had changed in areas that regulate emotions such as stress and depression. It wasn’t just that the participants reported feeling better but that their brains had literally changed at the level of neurology. This was seen by scanning the brains of participants with MRI before and after the 8 weeks. This is significant because stress releases hormones such as cortisol that damage cells in the body and suppress the immune system. Anger is also medically known to elevate blood pressure which along with stress increases the chances of heart attacks and strokes. So now imagine having the tool in your hands to relieve feelings of stress, depression, and anger, all while improving your health. It is not complicated at all learning how to mediate (Meditate), it is just that people tend to bring incorrect assumptions about how meditation should be into their practice. The technique to meditate anywhere To meditate the first critical thing that you need to learn is to differentiate between thoughts and your consciousness. There is thought and then there is a part of you that is conscious or aware of your thoughts. They are independent of each other. Just as if I ask, are you breathing? You might suddenly become aware of your breath, while before you might have been simply lost in a tangent of thought. Meditation is all about awareness, it does not matter if there are thoughts or no thoughts, but are you aware? 1. The first thing you need is to pick a focal point within your body. This can be the breath which is great because it is always with you or the feeling of each footstep as you walk. Stick with one during your meditation. 2. You start by bringing your awareness to your breath. This is simply an observation, we are not trying to control or change the depth or speed of the breath. We are also not trying to control any thoughts/emotions, change, suppress, or create positive emotions. If you find yourself doing this, simply acknowledge the fact and gently go back to observing the breath. Every thought, or emotion that arises is perfect as it is so there is no need to judge them or label them good or bad. It is normal for thoughts and emotions to be there when you meditate. Your only job is to allow them to come and go as they naturally do without your resistance. 3. So once again bring your awareness to your breath. 4. Then when you realize that you are no longer observing the breath because you are having an internal dialogue such as debating whether you rather have a bean burrito or fried rice for dinner, simply acknowledge the thought, and gently come back to the breath. 5. The key to meditation is that you keep bringing back your awareness to the breath. Again and again keep returning to the breath. 6. No matter what it is that catches your attention. Whether it is a tangent of thoughts, an itch in the body, the barking of a dog, or an exotic flying insect with multiple talents. The only thing that matters is to be kind to yourself and return to observing the breath. 7. You can meditate with your eyes open or closed, or even while moving or doing dishes. It does not matter, because it is all about your conscious awareness. What ends up happening through this practice is that when you rest in awareness you stop pedaling the bicycle of the mind, reducing its power, and you begin to grow more and more in awareness. This is how to free yourself from dysfunctional compulsive thinking that is responsible for suffering. How to mediate (Meditate) while walking This method is great for people who cannot stay still doing absolutely nothing for thirty minutes. I actually used to be one of these people, I could not close my eyes in a chair for even five minutes. My mind would race too fast in twenty different directions. It wanted to get some kind of external stimulation. So when I started meditating it was more natural for me to do it while walking. 1. When you walk, simply bring your awareness to the feeling of each step. Remember this is not about describing the feeling, “Oh this grass feels so silky and smooth, or this is such a wonderful solid surface. 2. We are also not trying to control any thoughts/emotions, change, suppress, or create positive emotions. We do not try to judge thoughts or label them good or bad. 3. This is simply about an observation of the feeling. 4. Usually when we walk the last thing we do is to be aware of the feeling of each step. We are usually thinking of where we are heading or worrying about a problem in our mind which cannot be actually solved in this moment. 5. So simply be conscious of each step and when you find yourself distracted and no longer observing, be kind to yourself, and keep returning your awareness to the feeling. 6. I recommend to walk slower than usual as this will help with the process. It really is that simple to learn how to mediate (meditate) correctly. How long do I have to meditate to see tangible results? At least thirty minutes every day for one month. At the end of the month, if done consistently you will notice a transformation within yourself. How about meditating in groups? Meditating in groups can be beneficial because the collective effort at the level of energy can accelerate your progress since we are all connected. However, I will say that meditating once or twice a week with a group is not enough to significantly advance in your meditation. More important is your everyday consistent practice. How do I know if I am doing it right? Simple, if you are returning again and again to the breath or the feeling of each step you are doing it right. Then at some point you will notice that when you meditate the space in between thoughts has increased.Go ahead and observe the mind now and notice how much time elapses between thoughts. At first there might not even be one second before another thought appears. But after constant practices at some moment you will notice it will be 3 seconds, then 5, and more. But avoid measuring this every time you are meditating, otherwise you might slip into thoughts of self-criticism. In that silence between thoughts is where a subtle feeling of peace begins to arise. This will then be your new measuring stick: The strength and quality of this inner bliss. How does my diet affect my meditation? Foods and drinks high in sugar, simple carbohydrates, and caffeine, make your mind more hyperactive and thus make it more challenging to meditate. A healthier diet which includes foods higher in fiber such as complex carbohydrates can help improve your meditations. Also the more you advance in your meditation you will become more aware and sensitive to how each particular food affects how your mind and body feel. What is this inner state of bliss that arises from beyond the mind? (Spiritual Enlightenment) It is an Inner Peace, Love, and Joy that are non-dependent on external circumstances, they are unconditional. For example traditional love, is conditional, it needs an object or person. While the Love that is established through meditation does not require an object or person. This state of Being begins to arise as the space in between thoughts gets greater and greater. It is referred to as spiritual enlightenment and is not a final destination. It is a progressive and slow transformation that develops every time you meditate. I can’t meditate because I can’t stop thinking It is normal for there to be constant thoughts when you are meditating. The mind has been conditioned to function this way for many years, you can’t expect that to change with one meditation session. Remember, meditation is not about thinking or not thinking, it is simply about developing your awareness. The question is, are you returning your awareness to the breath or the feeling of each step? If yes, then you are indeed meditating. What about mantras, visualizations, or other imagination types of meditations? These type of meditations can be helpful up to a certain point but are meant to be let go as soon as possible because they continue to use the mind. If you are actively using the mind this becomes a blockage for absolute freedom from dysfunctional thinking and reaching the deeper levels of Being. I want to but I don’t have enough time to meditate I have some breaking news for you, if you wait for there to be time you will never do it. You know why? Because there is no such thing as time. Time does not exist, it is a human creation. Have you asked your lovely pet what time it is? What you need is not time, but to realize what are really the most important priorities in your life. Is collecting all the money in the world a permanent and true source of fulfillment? Is watching that movie and playing that game for an hour of temporary pleasure more important than developing a true stable source of bliss that can never be taken from you? Is there anything more important than your physical health and putting an end to emotional suffering? So the next time you hear your mind say I don’t have time, remember that you don’t have to believe that thought. Because it is not time that you need but to rearrange your priorities. Meditation can also be done anywhere. In that bus drive while you go to work. Or anytime you find yourself walking or waiting in line. Time, a conceptual creation, will never be an issue for you. No matter who you are or where you are, you now know how to mediate (Meditate) correctly and have all the tools to begin claiming the most important things in life: health, an end to suffering, and a permanent and truly fulfilling state of Being (Peace, Love and Joy) that does not depend on external circumstances. You are blessed!
Posted on: Tue, 01 Oct 2013 00:25:23 +0000
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