Basic Meditation Techniques Build a Strong Foundation
In this technique, you will focus on your breath to develop an
unconscious connection so the positive feelings of relaxation,
peace and well-being will be established within you and you'll
be capable of retrieving these feeling whenever you wish. Do not
rush this process or hold unrealistic expectations of fast
results. It takes time to train your mind to exercise basic
control of your thoughts before you can direct the mind toward
specific intentions.
Level 1:
The first stage of meditation is actually a technique in
concentration. Once relaxed, focus on your breath for a few
minutes. After you find yourself completely relaxed and at ease,
focus on the sounds around you. Try not to form thoughts about
the sounds but rather just listen and let your mind flow around
and through the sounds without clarification or judgment. Do
this exercise for 15 to 20 minutes at a time, releasing your
attention to the sounds and focusing on your breath as you begin
to be more aware of your body.
Repeat this exercise until you can easily follow known sounds,
expected sounds and unexpected sounds with the same calm,
focused attention. You might start with a favorite, calming or
soothing piece of music. Next, once you have mastered the known
sound concentration technique, you might focus on a classical
piece of music you are not too familiar with. When you feel
comfortable with being able to follow this piece of music
without trailing off into uncontrolled thought, you are ready to
move to the final sound exercise.
The final sound focus will be on unusual sounds, such Whale
Songs, or Songs of the Wolves or digital sounds. When you are
able to follow sounds without your mind wandering regardless of
the source, you are ready for Level 2. Level 2 may take you
several weeks of practice before you are able to stay focused
for 15 to 20 minutes without your mind wandering. Give yourself
the time. Remember, learning to control your thoughts through
this concentration exercise is like building up a new muscle.
Level 2:
The second level in this technique for improving your meditation
skills focuses on your imagination and visualization abilities.
After going through the relaxation process and placing yourself
in a comfortable position, focus on your breath for a few
minutes until you are completely relaxed and centered. You are
now going to create a scene in your mind of your favorite place.
This favorite place may exist in reality or only in your mind.
Take the time to carefully build a detailed image of this place
where you can feel the air, hear the sounds, and be aware of the
smells surrounding you as you place yourself in the center of
this favorite place. Spend time in this place over and over in
meditation until you can quickly and clearly call upon this
imagery whenever you want. Along with the image will come all
the feelings of well-being, joy, peace and happiness that
associate to your favorite place.
Level 3:
The third level of meditation skill development focuses on a
structured thought such as a favorite saying or aphorism. There
are many to choose from. Use one that generates exploratory
thought processes for you. Unlike previous exercises, you are
now going to let your thoughts flow. Follow these thoughts
through imagery, feelings and awareness until you know that you
have absorbed the meaning of this aphorism thoroughly. What will
surprise you is the depth and breadth of understanding an even
simple saying can produce.
Using these techniques will open you to a world of thought
management, directional focus and a deeper understanding of self
and acceptance of others. By focusing on the breath as you
develop your meditation and concentration skills, you will begin
to unconsciously associate these peaceful and relaxed feelings
with the control of your breath. Then when you are faced with a
stressful situation, you can call up these feelings by simply
slowing your breath and consciously relaxing your muscles. Using
this technique, relaxation and feelings of well-being will
always be available when you need it.
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