jonathan farber phd: mindful meditation - an easy guide to learning how to meditate

Download Jonathan Farber PhD: Mindful Meditation - An Easy Guide to Learning How To Meditate

Post on 16-Apr-2017




0 download

Embed Size (px)


  • Mindful Meditation:An Easy Guide to LearningHow to Meditate

    Jonathan Farber PhD

  • Meditation has been around for thousands of years,as a tool people use to relax, to center themselves,

    and to practice mindfulness.

  • Researchers are starting to get a better understandingof why meditation seems to be beneficial for so manyaspects of life, from disease and pain management, to

    sleep, to control of emotions.

  • So now you are probably thinking,sounds great, how can I get started?

    Well, here are the simple and easysteps to begin your journey into

    Mindful Meditation:

  • The PlaceSet aside a special place for mediation, the

    atmosphere you build up will help still the mind.

  • The TimeChoose a time when your mind is free of everyday

    concerns dawn and dusk are ideal.

  • The HabitUsing the same time and place each day conditions the

    mind to slow down more quickly.

  • The PostureSit with your back, neck and head in a straight line,

    facing north or east.

  • The BreathRegulate your breathing start with a minute of deep breathing, thenslow it down. Establish a rhythmic breathing pattern inhaling then

    exhaling for about three seconds.

  • The MindInstruct your mind to remain quiet for the duration of your

    meditation session.

  • The ObjectChoose an object of concentration such as a mantra, a

    positive quality like love or compassion, or any symbol of anuplifting nature. Hold your object of concentration at your

    chosen focal pint throughout your session.

  • Giving SpaceGive your mind some space. Allow it to wander at first. It will

    jump around, but will eventually settle down intoconcentration as your breathing becomes more rhythmic.

  • Giving SpaceIf the mind persists in wandering, simply disassociate from it,and watch it objectively, as though you were watching a film.

  • Meditation comes when you reach a state of purethought, but still retain your awareness of duality.

    Pure Thought

  • After long practice, duality disappears andSamadhi, the superconscious state, is attained.