Meditation: Forms of Meditation
11/02/23 18:28 Filed in:
MeditationMeditation takes many forms in today's society. All have one thing in common. They use concentration techniques to still the mind and stop thought. Various practices exist such as chanting (Mantra), focusing on energy centres in the body (Chakra Meditation), breathing, mindfulness (Mahamudra), loving kindness, formal sitting (Vipassana), expressive practices (Siddha Yoga), and walking to name some of the styles. Trying each style we see what works for us. We may want to alternate between the techniques from time to time. For the purposes of this article, I will discuss Mahamudra and walking meditation.
Practical Steps To Begin Meditating
1. Find a place where there are few external distractions. A place where we feel emotionally comfortable, safe, removed from pressure and stress, is the optimal location.
2. Wear clothing that is loose and sit or lie in a comfortable position.
3. Plan to meditate in an area that is warm and comfortable. We might want to have a blanket, shawl, or light covering as some people experience a feeling of coldness when they aren't moving around for a period of time.
4. Candles may be employed to focus attention on the task at hand. If we use them, remember to be cautious and extinguish them before leaving the room.
5. Relaxation is a key component of meditation. Take a few moments to bring about a state of relaxation by taking a deep breath through your nose, expanding your lungs and diaphragm. Hold the breath for a few seconds and very slowly exhale through our mouth. Do this several times until we feel relaxed.
6. Calm, soothing music may help induce a state of tranquillity and relaxation
7. If we are hungry, have a little something to eat, as it is not necessary to meditate on a completely empty stomach.
8. Put our expectations aside and don't worry about doing it right.
Meditation
Mahamudra is the form of meditation that is a way of going about one's daily activities in a state of mindfulness. It is meditation integrated into all aspects of our lives. This following exercise is one we may do anywhere to create a feeling of inner peace. It is particularly helpful for those times when we are stuck in traffic, waiting in line at the grocery store or bank, at the office when days are hectic, or when we are picking up the kids from school or extra-curricular activities.
“What I do today is important because I am exchanging a day of my life for it,” wrote Hugh Mulligan.
Meditation helps us remember to stop and smell the roses.
Begin by taking a deep breath. Breathe deeply and as we do expand our lungs and our diaphragm. Hold the breath for a few seconds and slowly exhale through the mouth. Focus on our breath and clear our mind. Do this several times until we start to feel the slowing of our breath, and a deep sense of peace fills our body. Consciously feel the peace permeate our body. Drop our shoulders and connect through the top of our head to Universal Energy.
When the attention strays bring it back to the rising and falling of the breath or the rising and falling of the muscle in the diaphragm that controls the breath.
If we wish, we may send peace to those around us by connecting to their hearts with light and love.
Walking Meditation
A walking meditation is simply an exercise in awareness. There are four components:
1. Become aware of our breathing
2. Notice our surroundings
3. Be attentive to our body's movement
4. Take some time to reflect on our experience when we return home.
To practice walking meditation, simply bring awareness to walking. Take notice of our breathing. Are we taking short, shallow breaths without even knowing it? If so, take several deep breaths and centre on the body in the present moment. Appreciate the wonderful body we have and the blessing of being able to walk.
Notice our surroundings. What season is it? Take a few minutes to listen to the noises around us. Feel the wind, sun, fog, rain or snow on our face. Look at the people, animals, birds, sky, trees, and buildings around us. Breathe in and out and realize that we are an integral part of the environment.
Pay attention to our body. Are we holding tension in our shoulders, neck, solar plexus, lower back, or legs? Breath into any areas where we are feeling tension and let it drain into the Earth. Next, pay attention to our posture. Are we standing straight and tall or slouching? Walk in a way that is comfortable, with our body loose and uplifted. Walk with dignity and confidence, one foot in front of the other and pay attention to the experience of movement.
We may walk mindfully anywhere, along a sidewalk, walking our dog, in the mall, along the hallways at work. We simply remind ourselves to be in this moment, taking each step as it comes. Some people find it helpful to repeat a mantra (mantras are sacred words repeated in order to bring focus to our mind). We may also use a variation on the walking mantra by counting our breaths. Walk more slowly than we usually do and count how many steps it takes for the intake of breath and how many steps for the exhale. In this type of meditation, our attention is focused on both our steps and our breathing bringing together a wonderful balance of peacefulness and awareness.
Take some time to reflect on our experience when we return home. Five or ten minutes brings closure to our walk and provides an opportunity to make the transition from this place of peace to ordinary day-to-day activities.
