Dao Yoga Tai Chi Qigong Studio Classes in Walnut Creek.: Meditation: A Guide to Action

Fears, desires, aspirations to the mythical "bright future" and treacherous idea that things could be much better than he is, our tendency to judgments and estimates, and other mind games - all obstacles on the path to happiness, which can be eliminated with through meditation. Coglasno dictionary definition, meditation means "think about", "contemplate". It can also mean a spiritual exercise of philosophical reflection or conversation or religious nature. The word "meditation" comes from the Latin meditari, which translates to "think", "thinking about." The root of the "slow" means "to take appropriate measures." In modern Western culture, the concept of meditation can be interpreted in different ways. For example, we can say that meditate on this or that, assuming the usual thoughts related to the selection. Viewing serious film or a strong statement can plunge us into a meditative state - in other words, thinking about the themes and issues raised in the novel. in the context of yoga meditation, or dhyana, has a more specific definition and means "pure consciousness." This is the seventh step of the eightfold path of yoga that follows dharana - the art of concentration, and anticipates Samadhi - a state of complete liberation or enlightenment - the last step. These three steps - dharana (concentration), dhyana (meditation) and samadhi (ecstasy) - are inextricably linked and together are samyama - inner yoga practice. Accordingly, the first four steps - yama, niyama, asana and pranayama-are considered external disciplines. The fifth stage, pratyahara: distraction senses from external objects and sending them inside. Such distraction is due to the practice of the first four stages and is the link between the external and internal practices. When we resist physically and mentally, we are aware of their feelings, but at the same time to be not attached to them. Without this ability - to observe, but do not get attached - it is impossible to meditate. Despite the fact that you have to be able to concentrate, to meditate, meditation - something more than the concentration. Eventually it evolves into a state of infinite consciousness. When we concentrate, we direct your mind to what seems to us an object, separate from us. We are introduced to the object and set with him. However, the process to become a meditation, we have to "dive" into the object, begin to communicate with him. The result will be a deep dive realization that between us (subject) and that on which we concentrate or meditate (object), there is no difference. This realization leads us to samadhi - spiritual realization. To better understand this, think about how relationships develop. In the beginning we are introduced to a man - then set the contact. Then we begin to spend time together, listening to each other, share experiences and thus develop our relations. The next step is merging with the person in the form of friendship, partnership or marriage. "You" and "I" becomes "we." According to "Yoga Sutras" pain and suffering come from the erroneous impression that we are separated from the world. The realization that it is not, can come spontaneously, without effort. However, many of us need a guide. Eight system Patanjali gives us the necessary foundation.

Methods of meditation.Similarly, there are various styles of yoga, there are many ways to meditate. The first stage of meditation - a concentration on a specific object, or in other words, the establishment of a focal point with closed or open eyes. Say to yourself a phrase, to say aloud a prayer or mantra, visualize the image of a deity or focused gaze on an object, such as a candle flame - all this is the most common recommended focal point. Monitor breathing or counting breaths, and watch the sensations that arise in the body - all of this can also be the object of meditation. Let's discuss each of the options. Using sound in the mantra-yoga as the object of meditation using a certain sound, a mantra or affirmation. The word "mantra" is derived from the root "man", which means "to think" and the suffix "tra" is used to refer to a tool or means. Thus a mantra - a tool of thought. It also means "protecting the one who receives it." Traditionally, the mantra can only get from a teacher who knows you and knows what you need. The process is called mantra japa, which means "repeating out loud." As a point of prayer and affirmation should be filled with intention and feeling, with the mantra meditation practitioner requires conscious involvement. Transcendental Meditation Maharishi Mahesh Yogi includes the practice of meditation with the mantra. ritual chants, more extended version of the mantra yoga - an effective way to immerse yourself in meditation. Ritual songs long mantra and include the rhythm and melody. Western traditions use ritual chants and hymns to praise God, to feel the spirituality and attain spiritual awakening. If you refer to the Vedic times, the Indian ritual chants come from the traditional belief that the sound has creative power and ability to immerse us in the expanded state of consciousness. Rishi, the ancient prophets taught that all things - a manifestation of the primary Om. Reflected in the manifested universe, the sound of Om is the seed for all sounds. Ritual chants in Sanskrit, provided that they are carried out regularly and with the correct pronunciation, create an effect on the spiritual and the corporal level. Most beginners consider the use of mantras is very effective and relatively simple way to meditate. But many are deterred by ritual chants. If you feel uncomfortable when you try to sing solo, use a disc as an accompaniment or go to group sessions, where students repeat lines of songs for a teacher. Hymns in Sanskrit are the most powerful, but prayer, full of meaning, or affirmation, in any language, is also effective. use images Visualization - another good way to meditate, one of the people that newcomers find it easy. Traditionally, the meditator visualizes the deity, seeking to ensure that the image was the most vivid and detailed. But in general, any object will do. Some visualize objects of nature - flowers or the ocean, others meditate on the chakras, the energy centers of the body. Performing this type of meditation, you focus on an area or organ corresponding to a particular chakra, representing the corresponding chakra color.Focusing sight Another use of images - focus the mind on an object. In yoga, this trick is called Drishti, which means "look", "look" or "gaze in the same direction." The object of the focus here again, can be almost anything. The most common is a candle flame. Other options: a flower in a vase, a figurine or a deity. technique can be performed with a fully open or half-closed eyes, making it look soft and out of focus. Many asanas, there are certain points on which to focus the mind. Of particular importance in the practice of Drishti give Ashtanga yoga. Breathing One of the objects of focus is breathing. We can assume breaths during pranayama. But above all, breathing meditation involves just looking at it over, without trying to control it. In this case, the breath becomes a support meditation. You notice his every nuance and every feeling that it causes: how air moves inside the abdomen and chest, as he goes in and out through the nose, what its quality, temperature, etc. And while you realize all these details, you do not get hung up on them and did not assess, keeping to the detachment, what to watch. What you offer, neither good nor bad, you simply allow yourself to be with the breath from moment to moment. Watching the breath - the main technique used in Buddhist practice of vipassana. The word "vipassana", which literally translates to "see clearly" or "look deeper" has a broader meaning - "the place is bound to the heart" - and reflects the premise that thought is born in our hearts. Physical sensationspractice meditation survey of physical sensations involves the same attention to detail as is necessary to observe the breath. Here you will penetrate deep into every sensation that attract your attention, for example, to learn how hot or cold hands, watch the traction of the spine or a feeling of softness in the lower body. Observation of a certain emotion or feeling of discomfort in some areas is also possible. Whatever you choose, it should remain the focal point for the entire practice.

Posture for meditation.Despite the fact that you can meditate, doing all sorts of activities and being in any position, sitting position - highly recommended. Classical positions somewhat, but the basic - is, of course, sukhasana (easy pose with legs crossed). Flexible people often prefer Padmasana (lotus). Sitting in a chair is also possible. This position is at least as effective and uzhkonechno no less spiritual and often the best choice for a beginner. The main thing that the spine was extended, and you feel stable and comfortable - the two conditions are necessary not only for meditation, but also during any asana. To feel comfortable sitting on the floor, put a pillow under your pelvis or folded blanket and your knees gently send to the floor. This will help maintain the natural lumbar curve.Some prefer to sit on his lap in the "Japanese style" - for this position, you can buy special wooden bench. Relax your hands and put them on the hips or knees, palms up or down - as appropriate. Pull your shoulders back and push down gently lift the chest.Keep your neck long and chin slightly lower down. Depending on the technique eyes may be open or closed. Breathe naturally and freely. walking meditation in motion, a highly recommended by many teachers, can be quite a pleasant option practices. The complexity of this technique is that the need to go slowly and deliberately - is the focal point for every step. Direction of travel, distance and position can be random. Relax your arms, let them move naturally and freely, terminating breathing with steps. For example, you can inhale for 3 steps and exhale - for the next three. If the account is breathing difficulty or discomfort, breathe in free rhythm. Despite the fact that practicing meditation in motion can be anywhere, it is best to choose the places in which to walk nicely. Remember that the point is not to reach you wherever you may be, the main thing - full involvement in the process of walking. pose of standing meditation in the standing position can be a very effective practice. It is often recommended to students who seek to gain through the practice of physical, mental and spiritual strength. Spread your feet to the width of the pelvis and shoulders. Knees soft. Free drop arms along the trunk. Make sure that the entire body is aligned correctly: shoulders back and dropped down, the chest was opened, long neck, his head placed in the center, chin parallel to the floor. Keep your eyes open or close them gently. Landscape While lying posture is primarily associated with relaxation, Shavasana can be used for meditation. Lie on your back, dropping his hands on either side of the body, palms up. Connect the heel, then let the feet "fall apart" in hand, completely relax them. Eyes can be both open and closed, but many prefer to ignore - it's easier to maintain a conscious state. Meditation in the supine position allows maximum relax, but requires more attention to maintain a focused state. Therefore, many beginners find this pose challenging to meditation - it quickly sleepy.

Benefits of Meditation.Studies have confirmed that the ancient yogis have long known: during meditation, substantial fizeologicheskie and psychological changes, causing a real change in the chemistry of the brain and internal processes of the body. Here's how it works. Device called an electroencephalograph (EEG) records the mental activity. When the mind is in a state of wakefulness, constantly moving from one thought to another, the EEG shows sharp fast lines corresponding beta-waves. When the mind is calm through meditation, wave EEG shows more soft and slow - alpha waves. As meditation deepens, the brain activity is reduced even more, and the EEG is softer activity called theta waves. Studies have shown that meditators decreased sweating, slow breathing, accompanied by a reduction in emissions of metabolic wastes in the blood. Lower blood pressure and strengthen the immune system - the deferred effects of meditation, identified by scientists. health benefits of meditation is the result of the mental and physical effects that makes this process. First, meditation teaches us to deal with stress. Reducing stress in turn leads to improved health as a whole, both physical and emotional. On a deeper level, meditation helps to improve the quality of life by developing awareness and appetite for life.

Begin practice.

It is best to begin to meditate every day. The practice of meditation after asanas or select a specific time - it is important that it be appropriate. At first, do not take on too much, otherwise there is a risk that you do give up. Where and when to become a permanent practice, meditate at the same time in the same place. This should be a quiet and pleasant place where you can not be disturbed. Traditionally considered the most optimal time morning. Many a morning meditation helps to start the day in a state of calm and balance. But if you find it difficult to find time in the morning to practice in the afternoon or early evening. For the beginner 10 minute meditation after asana practice enough. If asanas and meditation performed at different times, the 15-20-minute meditation session - something with which it makes sense to begin. Pose Select posture suitable for you. If you hottte sit in a chair or on the floor, keep your spine elongated, and the body relaxed. Hands should lie comfortably on your knees or thighs, palms up or down. During meditation, standing or moving important proper posture. Let your arms loosely arranged along the hull. Lying keep the body symmetrically, finding a comfortable position, and if necessary, placing a support under the head and knees.Method Decide what will be your focal point. If you are attracted to sounds, create your own mantra and repeat it aloud or silently. It can be a word or phrase that you calms, such as "peace", "love" or "joy." Affirmations work too: for example, "I am relaxed" or "I am calm and informed," spoken on the exhale. You can use the records of ritual chants or relaxing music. chosen as the focal point of an image, visualize your favorite natural objects with their eyes closed or direct view of the subject, located in front of you: a candle, a flower or a picture of a deity. One way to observe the breath - consider breaths. Breathe for 3-7 accounts and the same breath. Then go to the observation of the breath - his natural rhythm and movement within the body.

How to understand that meditation works?
Initially meditation may cause discomfort: because the 20-minute stay in a sitting position and feet may become numb to hurt, slow walking can cause irritation and anxiety, and in the horizontal position, you can simply go to sleep. Or conversely, the first few sessions may present unusual experiences, but only in order to then you were nervous, trying to repeat the experience. Relax. Meditation should not be a source of undue stress or physical discomfort. And if it becomes so, reduce or change the practice technique - instead of moving meditation practice, try sitting or replace a sitting position on the standing posture. If that does not work, try to include a few minutes of meditation in asana practice instead hold separate sessions. If the practice will continue to be difficult, perhaps you should look for an experienced teacher to join it, regularly gathered for group meditation. Signs of progress - with or without a teacher - will feel peace of mind and physical comfort, and the ability to stay in the moment, aware of any emerging sense. not be surprised or upset to discover how quickly and discreetly your thoughts can pull you along. Noticing that distracted, just quietly go back to the object of focus. Whichever method you choose, stick with your choice throughout the session. Once you find the "self", you will want to practice lasted forever.

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