MeditationMeditation

What is Meditation?What is Meditation?

MeditationMeditation is a mental discipline by which is a mental discipline by which

one attempts to get beyond the "thinking" one attempts to get beyond the "thinking"

mind into a deeper state of relaxation or mind into a deeper state of relaxation or

awareness. awareness.

Why Meditate?Why Meditate?

• Meditation can help people pay more Meditation can help people pay more attention to their present emotions, attention to their present emotions, thoughts and sensations thoughts and sensations

• Meditation can release tension, Meditation can release tension, stress, and anxietystress, and anxiety

• Meditation can help to heal the body, Meditation can help to heal the body, mind and spirit of a personmind and spirit of a person

Why Meditate?Why Meditate?

• Meditation can bring clarity and Meditation can bring clarity and peace to a busy mindpeace to a busy mind

• There are many ways to meditate, There are many ways to meditate, none are better then anothernone are better then another

Why Meditate?Why Meditate?

• Physical Benefits:Physical Benefits:– You are more rested after even a short You are more rested after even a short

meditation. This allows the body time meditation. This allows the body time to rest, heal and rejuvenate.to rest, heal and rejuvenate.

– Reduces stress levelsReduces stress levels– This helps keep the body younger and This helps keep the body younger and

healthierhealthier– We lose brain cells more slowly and give We lose brain cells more slowly and give

sick and aging cells a chance to sick and aging cells a chance to rejuvenate rejuvenate

Why Meditate?Why Meditate?

• Mental Benefits:Mental Benefits:– Experience inner peace and harmonyExperience inner peace and harmony– Awaken new patterns of thinkingAwaken new patterns of thinking– Negative tendencies vanishNegative tendencies vanish– Mind becomes steadyMind becomes steady– People who meditate regularly are more People who meditate regularly are more

cheerful, have more powerful speech and cheerful, have more powerful speech and lustrous eyes.lustrous eyes.

– They also have more energy and better healthThey also have more energy and better health

How do you Meditate?How do you Meditate?

•Meditation is best done daily, for Meditation is best done daily, for anywhere from 5 minutes to an anywhere from 5 minutes to an hour. Slowly work up to this length hour. Slowly work up to this length of time. Regularity is key.of time. Regularity is key.

•Find a spot that is always the same Find a spot that is always the same for regular practice. This helps for regular practice. This helps establish habit.establish habit.

How do you Meditate?How do you Meditate?

•Ideally, meditate around the Ideally, meditate around the same time daily. It is thought same time daily. It is thought that the most effective times are that the most effective times are early dawn and dusk when the early dawn and dusk when the atmosphere is most charged with atmosphere is most charged with energy.energy.

How do you Meditate?How do you Meditate?

• Sit in a comfortable easy sitting pose. Sit in a comfortable easy sitting pose. Sit tall and keep the spine lifted.Sit tall and keep the spine lifted.

• Consciously regulate the breath. Find Consciously regulate the breath. Find the inhalation and the exhalation, the inhalation and the exhalation, noticing the length and depth of each noticing the length and depth of each breath.breath.

• Begin for 5 minutes at a time and Begin for 5 minutes at a time and gradually increase the length. gradually increase the length.

How do you Meditate?How do you Meditate?

• The monkeys (thoughts) in the mind have The monkeys (thoughts) in the mind have lots of bananas to throw at us. When you lots of bananas to throw at us. When you start to focus too much on these start to focus too much on these monkeys, find your breath again to regain monkeys, find your breath again to regain focus.focus.

• Don’t be frustrated if you don’t get it Don’t be frustrated if you don’t get it right away. Meditation takes practice and right away. Meditation takes practice and some skill. Just sitting quietly is some skill. Just sitting quietly is beneficial for the body and mind.beneficial for the body and mind.

Types of MeditationTypes of Meditation

• Some of the methods are:Some of the methods are:– Breathing – following your inhalation and exhalationBreathing – following your inhalation and exhalation– Mantras – repetition of a mantra like OM or Sat NamMantras – repetition of a mantra like OM or Sat Nam– Body Scan – visualizationsBody Scan – visualizations– Walking meditationWalking meditation– Guided meditationGuided meditation– Tratak – fixed gazing, like watching a candle flame Tratak – fixed gazing, like watching a candle flame

or a blade of grass in the windor a blade of grass in the wind– Sounds – using sounds to concentrate and followSounds – using sounds to concentrate and follow