A Simple but Powerful Guide to Meditation
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Copyright 2004 Rob Watson robwatson@waytosuccess.net
http://www.waytosuccess.net
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Learning to meditate can be fun and exciting, but you must keep
these three important factors in mind at all times:
1) POSTURE - the important thing is to keep your spine straight
because this positions your nerves just right and helps keep you
alert.
(2) BREATH - after you have relaxed your body, you want your
breathing to be slow, even and diaphragmatic. By controlling the
breath, you directly influence the autonomic processes in your
body, like immunity, circulation and digestion. Breathing is the
one body function that is both voluntary and automatic.
(3) ATTITUDE - Try to have a relaxed, confident attitude before
you start to meditate. Don't worry about "doing it exactly as
outlined". Just do your best and with time you will discover the
method that is "perfect for you".
As a beginner, you will notice that your thoughts keep wondering
in one direction, then another.
Keep returning your attention, as best as you can, to the
objective of your meditation. (Whether it is your mantra or
visualization, which we will discuss later.)
DAYDREAMING while meditating will not produce the same results.
MANTRA MEDITATION
This meditation is very powerful. It is designed especially to
help you overcome your inability to quiet your mind. Quieting
the mind is one of the greatest stumbling blocks, which must be
overcome in order to enable you to get the most out of
meditation.
When your thoughts wonder, return your attention to the mantra
and begin again.Do not get upset or angry with yourself, simply
start over.
Before doing any meditations, one should mentally say a prayer.
This prayer is very effective:
"In the name of the holy ghost and with the aid of my spirit
guides, I draw into my body white light for strength, guidance
and protection. Thank you."
Repeat this prayer several times - while mentally visualizing
white light entering your body from the top of your head, slowly
penetrating your entire body then slowly extending outwards,
until your entire body is completely surrounded in white light
approximately three feet all around you.
ARE YOU READY TO MEDITATE
This meditation should be done every morning, before eating, for
ten minutes, gradually increasing time up to twenty minutes.
This meditation will tend to keep you awake longer so if you
decide to do it in the evening please do it before your evening
meal.
Now that you have decided to meditate, choose a comfortable
chair which allows you to sit upright,loosen or remove any tight
clothing. If you are extra tense, you can shrug your shoulders,
roll your neck and use your favorite body stretches.
1.Inhale a deep breath to the count of four and slowly exhale
to the count of six. Repeat five times.
2.Assume normal breathing.
3.Close your eyelids and focus your eyes upwards to third eye.
This is the point between eyelashes directly above the bridge of
the nose.
4.Let your chin rest on your chest, head relaxed downward.
5.Let your hands rest easily on your lap, palms turned upwards
as a sign of receptivity.
6.Make sure your spine is upright and also have the bottom of
your feet rest on the floor thereby keeping you grounded.
7.Your mantra is the word "aum". Mentally repeat this word over
and over without moving your lips or tongue.
As you are mentally repeating your mantra "aum - aum - aum", if
other thoughts enter just gently push them aside.
By doing this MANTRA Meditation on a daily basis, you will feel
inner peace, inner serenity. This inner serenity will glow to
such an extent outwardly, your friends man even comment on it.
I cannot repeat this enough, "This meditation is very powerful".
Within thirty days, you yourself will surely notice a lot of
little changes, all positive changes and just by doing this
"MANTRA Meditation". You will surely notice its "miraculous
healing powers awakening within you".