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Basic Meditation Techniques Build a Strong Foundation
By Chesa Keane
In this technique, you will focus on your breath to develop an
unconscious connection so the positive feelings of relaxation,
peace and well-being will be established within you and you'll
be capable of retrieving these feeling whenever you wish. Do
not rush this process or hold unrealistic expectations of fast
results. It takes time to train your mind to exercise basic
control of your thoughts before you can direct the mind
toward specific intentions.
Level 1:
The first stage of meditation is actually a technique in
concentration. Once relaxed, focus on your breath for a few
minutes. After you find yourself completely relaxed and at
ease, focus on the sounds around you. Try not to form
thoughts about the sounds but rather just listen and let your
mind flow around and through the sounds without clarification
or judgment. Do this exercise for 15 to 20 minutes at a time,
releasing your attention to the sounds and focusing on your
breath as you begin to be more aware of your body.
Repeat this exercise until you can easily follow known sounds,
expected sounds and unexpected sounds with the same calm,
focused attention. You might start with a favorite, calming or
soothing piece of music. Next, once you have mastered the
known sound concentration technique, you might focus on a
classical piece of music you are not too familiar with. When you
feel comfortable with being able to follow this piece of music
without trailing off into uncontrolled thought, you are ready to
move to the final sound exercise.
The final sound focus will be on unusual sounds, such Whale
Songs, or Songs of the Wolves or digital sounds. When you are
able to follow sounds without your mind wandering regardless
of the source, you are ready for Level 2. Level 2 may take you
several weeks of practice before you are able to stay focused
for 15 to 20 minutes without your mind wandering. Give
yourself the time. Remember, learning to control your
thoughts through this concentration exercise is like building up
a new muscle.
Level 2:
The second level in this technique for improving your
meditation skills focuses on your imagination and visualization
abilities. After going through the relaxation process and placing
yourself in a comfortable position, focus on your breath for a
few minutes until you are completely relaxed and centered.
You are now going to create a scene in your mind of your
favorite place. This favorite place may exist in reality or only in
your mind. Take the time to carefully build a detailed image of
this place where you can feel the air, hear the sounds, and be
aware of the smells surrounding you as you place yourself in
the center of this favorite place. Spend time in this place over
and over in meditation until you can quickly and clearly call upon
this imagery whenever you want. Along with the image will
come all the feelings of well-being, joy, peace and happiness
that associate to your favorite place.
Level 3:
The third level of meditation skill development focuses on a
structured thought such as a favorite saying or aphorism. There
are many to choose from. Use one that generates exploratory
thought processes for you. Unlike previous exercises, you are
now going to let your thoughts flow. Follow these thoughts
through imagery, feelings and awareness until you know that
you have absorbed the meaning of this aphorism thoroughly.
What will surprise you is the depth and breadth of
understanding an even simple saying can produce.
Using these techniques will open you to a world of thought
management, directional focus and a deeper understanding of
self and acceptance of others. By focusing on the breath as
you develop your meditation and concentration skills, you will
begin to unconsciously associate these peaceful and relaxed
feelings with the control of your breath. Then when you are
faced with a stressful situation, you can call up these feelings
by simply slowing your breath and consciously relaxing your
muscles. Using this technique, relaxation and feelings of well-
being will always be available when you need it.
(c)2005 TAO Consultants, Inc. All rights reserved.
website: www.taototem.com About the Author Chesa Keane has taught meditation and self-help for more than 30 years. To receive your free starter Basic Meditation and Basic Relaxation Techniques and an introduction to a unique meditation tool, the TAO Totem, visit: www.taototem.com .
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