The below information is intended as a guideline to assist you in establishing a practice that will cultivate peace, gratitude and harmony in your life every day. The meditations in the "Sanctuary" tab of this website can be used as part of your practice.
Basic Beginner Suggested Practice: + Find a quiet place where you won’t be interrupted. + 5 minute heart meditation along with 5 minutes of silence in the morning. + 5 Minute Gratitude Meditation in the evening along with 5 minutes of silence.
Basic Meditation: Establishing a Practice
Benefits of Meditation, “What’s in it for me?”
+ Reduced Stress Levels and anxiety
+ Increased ability to focus
+ Improved Sleep
+ Ability to be in the moment
+ Control over your emotions
+ Increased empathy
How does this help me be have a better life?
+ When you have less anxiety you minimize “fight and flight” responses, otherwise known as “knee jerk responses”.
+ Regular practice of being in silence, breaks down walls in your mind of what you think “is” and allows space for new ideas and possibilities.
+ Cultivating the ability to be “present” improves many things: your ability to be a better listener, improved relationships, less “worry”, increased creativity, and gratitude. REMEMBER THE LISTENING/EYE EXCERSIZE.
+ Easier to adapt to change when you “flow”.
Meditation Types to try:
My focus when teaching meditation is on expanding the heart. When learning meditation most practices start with focusing on the breath. This is important, however I have found that in addition when you focus on your heart, your mind has a harder time of producing thoughts.
1. Simple Meditation – Focus on your breath and heart. Be aware of what you hear, what you feel, thoughts. Do not judge them or define them but allow them to flow and be.
2. Spiritual Meditation – For those for those of you practice the goal of this meditation is to cultivate your relationship with the creator. Can also be used to listen for an “answer to your prayer”. Focus on your breath and heart. When you feel calm, have the intention of being with the creator. That’s it!
3. Focused Meditation – When having trouble letting go of thoughts and distractions focused meditation helps. The key is to focus on one thought or object through the meditation. For example, light a candle and gently gaze at it. Another fun meditation is to take an orange and experience it through the meditation. Smell it, look at it, peel it, eat it. The best orange you will ever have.
4. The Power of Sound – Meditate while listening to meditation music. Another example is to find mantras (for example OM) and chant.
Tips to establish a practice
+ Do not judge yourself or your thoughts
+ Take a look at your routine and find a time you can commit to your practice. Start with 5 minutes. You can find 5 minutes right? Morning is best, however if you only have a bathroom break or lunchtime available use it!
+ Find a quiet space – Sometimes you have to be creative. Make it work for you.
+ Be comfortable – if sitting in lotus hurts, sit in a chair!
+ Before you begin – tell yourself “ I am setting aside my thoughts, worries and to do list until after the meditation”.
+ Focus on your breath
+ As an alternative you can focus on your heart. If it helps, gently place your hand on your heart to maintain focus.
+ Practice everyday
+ Keep a journal – this helps in the beginning. To write what you are experiencing helps integrate the practice.
What you may experience when meditation
+ Vivid images- can be beautiful or frightening
+ Sense of floating
Suggested Practice + Find a quiet place where you won’t be interrupted. + 5 minute heart meditation along with 5 minutes of silence in the morning. + 5 Minute Gratitude Meditation in the evening along with 5 minutes of silence.
Resources and Suggested Reading - You can buy these books in the Wisdom tab , click on "BOOKS" link www.paramitapath.org
+The Seven Powers of Spiritual Evolution, Alba Ambert