subject: How To Meditate Themselves [print this page] Meditation is a practice that has come forth to you from ancient times, due to its magnificent effect on mind, body or soul. For instance, to begin, choose one or two exercises and practice them daily. Even after you gain more experience, you don't have to do all the exercises. Practicing just one meditation exercise consistently is more important.
Sometimes your mind can feel like it is racing a mile a minute. There are so many different things going through your mind that it's hard to tell where one thought ends and another one begins. A good way to sift through the clutter and achieve a peaceful state of mind is through meditation. For some, meditation is practiced in the context of a religion, while some use meditation to help them concentrate more effectively. No matter the reason, there are numerous ways to meditate that are both simple and effective. For effective meditation you can go to a relaxing place such as a quiet room or outside in nature next to a running river. Go anywhere you will feel relaxed and calm.
If there's something you don't understand at first, please don't let that daunt you. Although, vipassana is a very simple method, many aspects of meditation only become clear by actually doing it. The best way to understand is to practice the exercises.Since, these Buddhist meditation exercises come from the traditions of the Burmese teacher Mahasi Sayadaw and the Thai teacher Chao Khun Bhavanapirama Thera, you don't have to be a Buddhist to practice them. Vipassana is a non-secular method.
Meditation tips for beginners
You can adopt one of the sitting postures. If you are disabled or have a chronic illness you can do the exercise lying down. Additionally, you can choose a sitting position, place your hands in your lap, palms facing upward, the right hand on top of the left. If doing the exercise lying down, put your hands on the abdomen, one on top of the other, or at your sides. Close your eyes.
Next, direct your attention to the abdomen, an inch or two above the navel. Find the point that seems clearest to you. Don't actually look at the spot. Just place your mind there. The point should lie along the vertical midline of the body.
As you breathe in, the abdomen expands; as you breathe out, it contracts. In meditation these movements are called, respectively, "rising" and "falling." They never cease to alternate as long as you live.
As the abdomen rises, observe the motion from beginning to end with your mind. When the abdomen falls, do the same. That's all there is to it. Just keep watching the rising and falling movements. You don't have to do anything to them. Just know the movements without judging or describing them.
In total, Practice basic meditation. Sit in a comfortable position and try to think about nothing. Now, this, of course, is very hard, if not impossible, but try not to get attached to any thought. Think of the thoughts as train cars passing in front of you--observe them, but do not get on the train!
