How To Meditate

William P. Haapala

What meditation is

Meditation is a means by which to rest the body, mind, and spirit. When properly employed, it can serve to release the tensions of the day and improve one's attitude and outlook on life.

What meditation is not

Meditation is not a quick fix like sex, drugs, alcohol, or some other external means people use to relieve tension. It is not harmful and has no side effects. Unlike medication, which is used to alleviate the symptoms of distress, meditation enables its user to discover and eliminate the causes of distress.

Why meditate?

In today's society, If you have a head-ache you are told to take a asprin. If your sexual powers have waned, just take a Viagra. If you have had a particularily stressful day, there is nothing like a few drinks to take the edge off. Are you worried about money? No problem - work all the over-time you can get, and then, when you have trouble sleeping, take a sleeping pill. This kind of self-defeating behavior creates more problems than it solves. There is a better way, and it doesn't cost a dime. Develop your own spiritual plan of action. Try meditation.

Steps to successful meditation

Step One: Location

As the picture above depicts, the first step toward successful meditation is choosing a peaceful and pleasant location. It doesn't have to be a private beach on the ocean or a mountain retreat. You may decide to meditate in a quiet room of your house, at a local park, or even in your car while parked in a quiet undisturbed location. The important thing is that whatever place you choose be free from outside interference.

Step Two: Position

All experts on meditation seem to agree that posture is an important factor to consider when meditating. A sitting position with the back straight is usually suggested. Then, place your arms comfortably at your sides or resting on your legs.

Step Three: Mantra

Choose a word. Any word composed of vowels and consonants with two or three syllables is preferred. In the Hindu faith this is called a "mantra." It literally means a 'word of power'. It should be a word that when spoken to yourself invokes within you a feeling of peace and security. This is the thought you will need to block out all other negative thoughts when you meditate.

Step Four: Focus

Once you have chosen your mantra and have it in mind, focus all your attention on that one thought. Dismiss all thoughts that cause disturbance within you. Dismiss anger, fear, regret. You can feel your body relax when the negative thoughts disolve. Be aware of your breathing which should be slow and rhythmical. Sometimes it helps to breath in the first syllable of your mantra and blow out the second to a slow and steady rhythm.

Step Five: Maintain focus

Once you have entered the meditative state, continue to focus on the mantra and on your breathing for as long as you wish. Whenever a negative thought attempts to break in, rely on your mantra to resist it. If all these steps have been followed, you will be experiencing a peaceful state of mind and a feeling of well-being.

History

For thousands of years the practice of meditation has been generally associated with and defined by religion as a way to draw closer to God. But meditation need not be confined to the realm of religious dogma. Anyone who desires the freedom from self that meditation provides is welcome to it regardless of whether or not one subscribes to a particular religion. Although many of the suggested methods for meditation are borrowed from religion, one need not be a monk to benefit from them. The practical value of meditation is universal.

How to proceed

• Make time
• Approach with positive mind-set
• Must be alone
• Choose a peaceful place and eliminate distractions.
• Focus on positive thought (mantra)
• Be aware of breathing

Benefits of meditation

• Better physical, mental, and emotional health
• A Healthier Outlook On Life
• Relief From Anxiety
• General Feeling Of Calm

Pitfalls to successful meditation

• Wrong choice of locations
• Too much outside interference
• Doing drugs or alcohol while attempting to meditate
• Assuming the wrong position one that is either uncomfortable or one that is much too comfortable
• Losing focus by trying to figure out how it works
• Trying too hard to meditate properly
• Trying too hard to make it work
  

Additional web-sites
on meditation

www.meditationcenter.com/info

spiritweb

stress,about.com