As an avid study of all that has to do with the mind I thought I would share a few meditation techniques that can be helpful in establishing peace and harmony in your life. Here is a short write up to get you started should you find an interest in the subject.
Overview of meditation
Meditation is something humans have been practicing for a very long time. It finds its roots in the shamanic traditions of native Americans, pre-taoist Chinese and many other cultures throughout the world. Once the shamanic phase passed the Taoists of ancient China began refining methods learned from the shamans. Soon these methods would be carried over to the Buddhist practices as well. Parallel to the Taoists of ancient China the roots of Hindu culture began experimenting with methods also carried into the Buddhist tradition.
The methods these ancient people studied concerned themselves with many different goals of meditation. Some wanted to gain enlightenment, others wanted to gain the heath benefits while still others wanted to use these techniques to grow their energy in some way. Those who wanted enlightenment would probably have chosen a path that evolved into what is now called "mindfulness meditation" which focuses on the here and now as well as awareness. If one wanted to grow their energy they would do something like a "light meditation" mixed with a form of tai chi or yogic movement. Those who wanted the health benefits would probably use a mix of the previously mentioned techniques.
Today meditation is a fantastic way to both relax and work out the brain as well as bring a sense of peace and harmony to your life.
Meditative position and posture
Full Body:
Recommended posture for meditation is often the full lotus position as pictured below. This position can be difficult for beginners to attain as it requires putting your left foot on your right thigh and your right foot on your left thigh. If the full lotus is too difficult or uncomfortable I recommend beginning with the half lotus which requires putting one foot on top of the opposite thigh and the other foot under its opposite thigh. Practicing the half lotus is a good build up to being able to maintain the full lotus comfortably. Ensure that you keep your back straight as you are in this position almost as if the top of your head is supporting the sky above it.
These specialized positions are not necessary to successfully meditate. If you are not quite as flexible then it may be easier to take a lying or seated position. For a lying position simply lay on your back. It may be beneficial to keep the soles of the feet firmly on the ground but not necessary. You may keep your hands at your sides or clasped over your chest. again that is up to you. For a seated meditation you will want a chair with a straight back and preferably not an arm chair. Simply sit with your back straight with the back of the chair and plant your feet firm to the ground.
Full Lotus and half lotus:
Hands:
There are many things you can do with your hands. Below is a pictograph of chakras and hand positions. I wouldn't concern myself too much with with the position of your hands when you are a beginner. (a note on chakras: I will not get too in depth here but you should get a general idea of them from the picture below)
Eyes:
It is good practice not to keep your eyes open during meditation. My two main reasons for not doing this is it causes distraction and inhibits internal visualization. Many practitioners keep their eye lids half closed leaving the world out of focus and others simply choose to close their eyes. I would recommend the beginner close their eyes fully and slowly move towards the half closed position if it feels right.
Breathing:
I have often heard meditation is all about the breath. Much of meditation time for the beginner is to simply watch the breath. This serves an important function that is not immediately clear to the beginner. First it allows you to concentrate your mind second what it concentrates your mind on is a very powerful yet overlooked thing to the human organism. It also allows you to observe yourself, your body and your mind. I will include a few breathing techniques along with the exercises.
Exercises and techniques
Nine count:
This is a simple breathing technique that can help build concentration. It is great for the beginner.
-Adopt a comfortable position
-Count each breath in full until you have taken nine breaths. Focus all of your attention and concentration on the simple act of breathing.
-Once you reach nine begin again at one and start the cycle over again.
So it goes: inhale-exhale 1, inhale-exhale 2,..... inhale-exhale 9, inhale-exhale 1....
The reason for this exercise is that it becomes abundantly clear that you have lost concentration if you go past nine.
The Shamanic Breath
This is a simple breathing exercise
-Adopt a comfortable position
-Close your eyes and breathe slowly through the nostrils pushing the abdomen out to enable air to fill the deeper recesses of the lungs. Continue to breathe in for a count of three seconds. As you breathe in imagine you are breathing in tiny globules of golden light.
-Hold the breath for a count of three seconds
-Gently exhale for a count of four seconds pulling the abdominal muscles in as you do.
-Pause to a count of four seconds.
-This is a very simple breath sequence. Simply continue the pattern. receive - 3 seconds, hold - 3 seconds, release - 4 seconds, pause- 4 seconds
Letting Go
This is a simple meditation technique that helps one relax and let go of stress or tension.
-Begin by adopting a physically comfortable position. Feel free to lie on your back or sit in a straight backed chair if you have no experience with cross legged positions like the lotus position.
-Take a deep breath by pushing out the abdomen and as you do count to four seconds "in...two...three...four"
-Hold the breath for a count of four seconds while tensing the muscles in your feet and toes "hold...two...three...four"
-Exhale slowly to the four second count and release the tension as you do "out...two...three...four"
-Pause to a count of four seconds and enjoy the relaxed sensation in your feet "pause...two...three...four"
-Repeat this breathing process while tensing and relaxing each part of your body going all the way up to the scalp.
-When you have reached the scalp and are completely relaxed maintain normal breathing and enjoy the relaxed feeling.
*note: It is important to take care not to overtense muscles especially in the abdomen and stomach area because tensing those parts is a trigger for adrenaline which will not help you relax.
The Inward Smile
This is a really fantastic technique that helps one to learn to love themselves. By directing your smile inward you create positive energy within you which brings a feeing of harmony and happiness to the meditator. It has also been called the Secret Smile but I prefer the name Inward Smile.
-Adopt your preferred position and relax yourself
-While relaxing take special focus on relaxing the mouth and allow it to form into a smile
-Direct that smile into your eyes by moving your awareness to the eyes. Imagine the smile shining out to absorb everything with its harmonizing energy
-Switch attention and direction of the smile to the face and jaw. Imagine the warm glow of the smile smoothing out any wrinkles on your face and releasing tension in the jaws.
-Next move the awareness to the neck and allow the smiles glow to embrace your neck. Keep smiling at each part of the body moving down towards the naval. Make sure to smile at the major organs like the heart, lungs, kidney, liver etc.
-Just before you reach the naval after you have smiled at all other organs and body parts move the smile energy from the base of the spine up into the head and then back down reaching the naval.
-Smile at your naval. The naval is the point where your existence began and is important to that effect.
-Open your eyes and retain your smile
I will be adding more exercises periodically and encourage readers to post their experience, modifications and questions as well as their own techniques.
