MEDITATION
Meditation has been practiced for thousands of years as a way to calm and center the mind, relax the body, focus internal energies for healing, and to gain greater mental clarity and spiritual insight.
What is meditation? Simply put, meditation is the practice of focusing your attention on one thing at a time. By focusing the mind on a single object of attention , for a period of time, we give our mind an opportunity to rest, our body to relax, and our energy to balance.
Meditation is not mystical, to the contrary, it is a practical form of energy management and is essential to our mental, physical and spiritual health.
Meditation has been used successfully in the treatment and prevention of high blood pressure, heart disease, migraine headaches, and auto-immune diseases such as diabetes and arthritis, it has also proved helpful in curtailing obsessive thinking, anxiety, depression and hostility.
Regardless of the form and content, every meditation shares the same basic principles of:
Posture • Breathing • Focus • Intention
POSTURE
"Awareness of posture, is the first step in cultivating mindfulness. "
•Always maintain a long, straight spine, from your tailbone to the top of your head.
•Soften your chest and shoulders
•Relax your abdomen
BREATHING
"Conscious breathing, energizes and harmonizes your mind, body and spirit."
There are two types of breathing. Chest (thoracic), and abdominal (diaphragmatic ). In meditation we choose to breath into our belly or lower abdomen the way infants and young children do.
•In-hale and allow your belly to expand like a balloon inflating
•Ex-hale and gently pull your belly in toward your spine
FOCUS
"Always maintain a soft smile in your eyes and focus softly."
The focus during meditation should remain steady calm and light.
Avoid over concentrating or focusing too hard as this will produce tension.
The mind in meditation should remain soft yet firm, if your mind wanders during your practice, gently guide it back to the object of attention with out engaging in dialogue or judgment.
INTENTION
"Our intention during meditation is to be present,
to engage ourselves in the present moment by being soft, calm and still."
•Intend to be present and attentive
•Intend to be calm, soft and still
•Intend to harmonize your mind-body-spirit
PRACTICE
Practice 20 minutes a day!
Take 5 minute "breathing breaks" throughout your day
Practice 10 minutes before going to bed to clear your mind
Be soft, calm and still
Harmonize and balance
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