About
Meditation is one of the most important components of Yoga, which is a
mind-body therapy involving a series of exercises. The word 'meditation'
covers many disparate practices from visualizing situations, focusing on
objects or images, thinking through a complex idea, or even getting lost in
a provocative book, all qualifying as meditation in the broad sense. However
in Yoga, meditation generally refers to the more formal practice of focusing
the mind and observing oneself in the moment.
Simply
put, meditation is designed to carry us beyond the illusions created by our
thoughts and senses so that we are able to experience everything in its
truest form. Therefore, it is a focusing of the mind on a single object so
as to create a cessation of all thought. As thoughts dissipate, the mind
becomes quiet and devoid of all distractions, and we are able to exist
completely in the present moment. Practiced to its advanced stages,
meditation is contended to be the means of achieving the exalted state of
enlightenment or supreme self-realization.
Techniques of Meditation
The techniques of meditation are simple and easy to learn, though the
ability to keep the mind focused takes time, patience and practice. And
while few reach the exalted state, meditation confers many benefits along
the way. The benefits of practicing meditation regularly include reduction
of stress, tension, anxiety and frustration, as well as improved memory,
concentration, inner peace and physical well-being. Meditation has also
proven to be highly effective in treating psychological conditions such as
obsessive-compulsive disorders, depression, schizophrenia and anxiety.
True
meditation does not end here. Endeavor to practice the meditation attitude
in thoughts and behaviour. In short, meditation is a simple and powerful
tool to lead a stress-free life. Relationships will be rewarding once
developed a calm, relaxed sensitivity of life via meditation.
All forms of meditation are good, but in our high speed society, we need to
learn how to protect our energy by closing down at the end.
Breathing
In meditation diaphragmatic breathing is important. As we inhale,
diaphragm, a dome-shaped muscle, contracts and flattens its curve, creating
a vacuum into which the lungs can expand. As this happens the diaphragm
pushes the abdominal muscles outward.
Diaphragmatic breathing can, and should, be done in any position, but it is
easiest to re-learn when you are most relaxed, lying on the floor. Lie on
your back with your arms at your sides, palms upward. Many people find it
easier to relax the diaphragm if they bend their knees, placing their feet
flat on the floor. Relax completely, especially the stomach and abdomen.
Now, breathe deeply and slowly, concentrating on the diaphragm, and feeling
your stomach rise as you inhale and fall as you exhale. Relax the abdominal
muscles more and more completely, using the diaphragm, and not the stomach
muscles, to create the rise and fall of the abdomen.
After a few minutes practice on the floor you can sit in a cross-legged
position and continue diaphragmatic breathing. It helps to close your eyes
and concentrate on relaxing the stomach, allowing it to swell outward and
relax back inward. Once you know how to breathe correctly you can practice
diaphragmatic breathing wherever you are. It may take a couple of weeks to
re-train yourself but you will find the results worth the effort. Be sure to
check to see that you are breathing diaphragmatically as you begin your
meditations.
