Summary
Just Chill
Meditating is acknowledging and observing whatever happens - pleasant or unpleasant - in a relaxed way.
No 'no thoughts'
The goal of meditation is not to empty the mind, but to observe the present moment non-judgmentally.
Open
This gives insight into how the mind really works, reducing attachment, letting us relax more deeply...
Microscope
...transforming the mind and using it as a device to explore itself and the nature of reality.
Ideal Posture
Imagine a string lightly pulling up your head.
Mentally alert still.
Knees lower than hips.
Belly out, pelvis forward.
Hands resting on the knees.
Shoulders relaxed dropped and back.
Straight spine.
Eyes closed, or 10% open.
Breathe naturally through the nose.
Chest up and out.
Types of Meditation
Object of concentration
Concentration
Hold attention on a primary object, usually your breath. Mentally note the upward movement of your abdomen as 'rising', downward as 'falling' that's it!
Mindfulness
Watch your thoughts, let them come and go, without reacting judging or holding on.
Attending
Concentrate while carefully naming thoughts, sensations, and other mental processes and distractions.
Loving-kindness for self
Acknowledge whatever you're feeling. Playfully extend loving-kindness to yourself by silently expressing feelings like: 'May I be happy/ healthy/ loved' etc. Maintain this flow of intention.
Silent gratitude
Imagine the face of someone you feel grateful to in great detail and silently that them. Repeat for 4-5 people.
Loving-kindness for others
Picture someone you respect and love. Send a stream of Metta (loving-kindness) towards them using silent, suitable words, if a feeling of happiness arises, absorb yourself into it.
Walking
Feel every sensation in your feet while slow-walking - contact, rolling, lifting, etc. Add attending and name every distraction. Add 'loving kindness' and extend Metta to everyone you see.
Belly
Just focus on the sensation of the breath in the belly as it rises and falls.
Three-part breath
First, fill the abdomen with air, then expand the chest, then lift ribs and collar bone. Exhale in reverse.
Breath of fire
Rapid rhythmic breaths through the nose. Exhale explosively by contracting anus, inhale by relaxing abdominal muscles.
Circular breathing
Inhale from the base of your spine up to the base of your neck. exhale down the back of your spine.
Sensing loop
Feel into the sensations in your right foot and then work up around each segment of your body - lower leg, knee, thigh, hip, hand, arm, shoulder - in a loop.
Zen
Counting your breaths (1 for inhalation, 2 for exhalation) up to 10. If your mind wanders, gently go back to 1. Just sit like this.
Microcosmic orbit
Use the breath to circulate energy through an oval 'microcosmic' orbit. Start at the throat, end at the forehead.
Transcendental
Silently, repeat a given, single, rhythmical sound-phrase over and over again.
Mantra
Chant a single rhythmical sound-phrase over and over again. Examples: Haum Mani-Padme-Om'. 'Sa-Ta-Na-Ma', 'Sabbe Satta Sukhi Hontu', 'So Hum' (I am).
Eating
Take twenty minutes to eat 3 raisins. Savour every detail: the look, the anticipation, the chew, the taste, the sallow.
Analytical
Sit with a deep question in your mind. 'Who Am I? is a good one. Explore who is thinking of hearing seeing wondering. what happens in the immediate moment as you ask this question?
Common Hindrances
Laziness
Not meditating regularly or putting meditation off until later.
Sinking
Fading of concentration, a feeling of dullness, sleepiness.
Drifting
Restless flightiness of mind, creating excitement or anxiety.
Stray thoughts
Random mental phenomena like interference on radio.
Trying too hard
Over-focusing or trying to control restricts & lightens the mind.
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