Table Of ContentSimple Meditation Basics
For Beginners
How To Find Inner Peace And Happiness, Increase
Focus, Reduce Anxiety And Depression, Improve
your life.
Manikya Trivedi
Copyright © 2020 Manikya Trivedi
All rights reserved.
Table of Contents
Introduction
Directions
Mindfulness Meditation
Spiritual Meditation
Concentrated Focused Meditation
Movement Meditation
Mantra Meditation
Transcendental Meditation
Progressive relaxation
Cultivation of love
Visualization meditation
Buddhist Meditation
Yoga Meditation
Chakra Meditation
Breathing yoga Techniqu e
Benefits
Hindu Mythology on Yoga Meditation
Motivational Words
Storie s
Introduction
Meditation can be an exercise where one uses a personal approach such as
concentration and focuses on a specific object, idea, or activity to bring
attention and awareness and to be mentally clear and emotionally calm and
stable.
Scholars have found it elusive to define meditation, as traditions differ both
within various societies. Meditation is practiced in many religious traditions.
Early records of meditation (Dhyana) are found within the Vedas, and
meditation plays a pivotal role in Hindu and Buddhism's meditative routines.
Since the 19th century, Asian meditative techniques have spread to other
cultures. They have also found application in non-spiritual contexts such as
business and health.
Meditation can reduce stress, anxiety, depression, and pain and increase
peace, perception, self-concept, and well-being. Research is ongoing to
understand the consequences of meditation on health (psychological,
neuroscience, and cardiovascular) and other fields. Meditation has proved
challenging to define as it covers a good range of different practices in many
traditions.
In widespread usage, the term "meditation" and the phrase "meditation
practice" are often used imperceptibly to designate curriculums found in
many cultures. These can include almost anything claimed to teach the mind's
eye or show calm or kindness. There is no definition of necessary and
sufficient criteria for meditation that have gained universal or widespread
acceptance within the fashionable scientific community.
In 1971, Claudio Naranjo noted that the term "meditation" is used to denote
words that are different enough from each other to make it challenging to
figure out what meditation is. The persistent lack of consensus within the
literature seems to be the impossibility of defining awareness.
Directions
Get comfortable and prepare to take a seat and remain still for a few minutes.
When you stop reading it, you begin to concentrate on just your natural
breathing and exhalation.
Pay attention to your breathing. Where do you feel your breaths the most? In
your stomach? In your nose? Try to keep your focus on your breath and
breathing.
Stick to your breathing for 2 minutes. Take a deep breath, expand your
abdomen, then exhale slowly, exhaling your breath as your stomach
contracts.
If you experienced these types of deflections (and we all do), then you made
an important discovery: Simply put, this is another ideology. Once we go to
sleep in our head, on automatic pilot, it does not let our thoughts go here and
there, say, long or past, and essentially, we exist within the moment. But this
is where most people live - and very uncomfortably if we are honest, okay?
But it does not have to be this way.
We "practice" mindfulness, so we can figure out how to accept it when our
brains do their standard everyday acrobatics, and perhaps make a stop for a
touch from it, so we can choose what we want to do. In short, meditation
helps us build a healthy relationship with ourselves.
It is estimated that 95% of our behavior runs on autopilot. This is because
neural networks reduce all our habits, turning many of our sensory inputs into
manageable shortcuts per second to act during this crazy world. These default
brain signals are so efficient that they often remind us before we get into old
behaviors what we need to try instead.
Mindfulness is precisely the opposite of those default processes. It is
executive control rather than autopilot and enables deliberate action,
willpower, and decision making. But it takes practice. The more we
intentionally activate the brain, the stronger it is. Whenever we do something
consciously and new, we stimulate neuroplasticity, activating our dark
matter, which is filled with new sprouting neurons that have not yet been
prepared for an "autopilot" brain.
But the problem here is this: while our conscious mind knows what is best for
us, our subconscious mind causes us to make our way through life. How can
we trigger ourselves when we need it most?
This is often where the notion of "behavioral design" comes into play. This is
how to keep your conscious mind within the driver's seat. There are two ways
of doing this - first, slowing down the subconscious mind by placing
obstacles in its path. Second, removing the barriers of intentional brain
passage so it can regain control.
Shifting the balance to provide more power to your conscious mind takes
some work, however. Here are some ways.
Put a meditation reminder near you. If you try to do some yoga or meditation,
put your yoga mat or your meditation pillow in the middle of your floor so
you cannot miss it as you walk by.
Refresh your reminders regularly. Say you choose to use sticky notes to
remind yourself of a replacement intention. This can work for a few weeks;
on the other hand, your autopilot takes over the brain and old habits appear
once again. Try to write yourself new notes; Add variety or make them fun.
That way, they can stay with you for a long time.
Create new patterns. You can try a series of "if so, that" messages to create
easy reminders to intentionally transfer to the brain. As an example, you
could possibly come up with, "If the office door opens, then take a deep
breath," keep in mind that you are nearing the start of your workday. Or "If
the phone rings, take a breath before answering." Every deliberate action to
shift to mindfulness can strengthen your conscious mind.
Once you have figured out an essential sitting meditation practice, you might
want to think about other meditation types, including walking and lying
down. While previous meditations used the breath as meditation for training,
these below meditators specialize in different body parts.
Try this: Immediately put your feet down. With or without your shoes, it does
not matter. Then track or scan all over your body, gradually all the way to the
top of your head. The purpose of this exercise is to see it together with your
whole body: fingertips to shoulder, butt to the great toe.
The only rules are no decisions, no thinking, no worries (all activities that
make you want to think); Just sign up with the physical feeling of being in
your body. Aches and pain are subtle. You do not need to do anything here.
You are just watching.
Start focusing your attention on different parts of your body. You can spot a
particular area or go through a sequence like this: legs, feet, sole, heel, above
the feet), through the legs, pelvis, abdomen, lower back, upper back, chest
shoulders, fingers, just below the arms, shoulders, neck, various parts of the
face, and head. For every aspect of the body, swing for a moment or two, and
observe the multiple sensations.
The moment you notice that your mind has gone astray, return your attention
to the part of the body that you remember for the last time.
If you shake your head during this body-scan exercise, that is fine. Once you
realize you are shutting down, take a deep breath to help you and perhaps
reorganize your body (which can also help wake it up). When you are ready
put your attention to the part of the body you remember the last time.
You cannot tie yourself to unique feelings towards yourself or anyone else.
Instead, you can practice reminding yourself that you only deserve happiness
and ease, which is the same for your child, family, friends, neighbors, and
everyone else in the world.
This love-loving practice involves quietly repeating phrases that give good
qualities to oneself and others.
You can begin by enjoying your own goodness - calling out the things of the
mind that you have done to the good and the bad and rejoicing in the
memories that celebrate the ability for the good of all of us.
Silently recite phrases that reflect what we want most deeply for ourselves
forever. Traditional phrases are:
➢ I can sleep in safety.
➢ I can also get mental happiness (peace, bliss).
➢ I can also bring physical pleasure (health, freedom from pain).
➢ I can accept it easily.
Repeat the phrases with enough space and silence in the middle so they fall
under a rhythm that pleases you. Focus your attention on at least one word at
a time.
Every time you notice your attention has gone astray, have pity on yourself,
and release the distraction. Start to repeat the phrases without identifying or
frustrating yourself.
After a while, imagine yourself within the center of a circle made up of
people who are kind to you or who have inspired you because of their love.
You may have met them, or studied them; Perhaps they now live, or have
existed historically or perhaps mythologically. That is the cycle. As you
imagine yourself within its center, experience yourself as the recipient of
their love and a spotlight. Slowly keep repeating the phrases of love and
affection for yourself.
To close the session, skip the visualization, and quickly repeat the phrases for
a few more minutes. Whenever you are doing this, you turn your old, hurtful
relationship into yourself and move forward with the strength of mercy.
Below is a list of the three major types of meditation, which comprise most of
the meditation today. Many popular meditation methods, such as the Jose
Silva method and the Sedona method, fall into these methods. I once found a
meditation book that covered more than 100 meditation techniques - but most
of them were fine-grained variations of the ones below:
Still meditation or contemplative meditation
Focusing on an object or process by focusing on it, like your breath, a flame,
a mantra, a scene, music, etc. An open focus is maintained. This shows you
are focusing on something; you have an honest awareness of everything
happening around you and in your mind.
Moving or Walking Meditation
Gaining awareness using simple repetitive steps. Some examples are tai chi,
yoga, or perhaps simple walking exercises.
Concentration meditation
This is often practiced in religions. It is almost like a Mindfulness Meditation
with 2 differences: (1) you consider a spiritual prayer, (2) you need to
