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Dear Friend,
May this find you well and happy. ********************************* This is Part 5 of your 18 segment weekly email course which you requested on "THE ART OF MEDITATION" taken from the book by the same name by Robert Elias Najemy which can be found as a pdf ebook at http://HolisticHarmony.com/ebooks/index.asp May you enjoy and benefit from it. ********************************** Important note: Meditation should actually be learned from a meditation teacher who can guide through your various stages. As you work with these guidelines, you should seek out a teacher with whom you can have direct contact. If at any point you feel that your meditation is causing you to feel any problems, then please seek out professional help. Always remember that you and only can be responsible for your physical and mental health. ********************************** HOW DO WE MEDITATE? There are as many ways to meditate as there are ways to dance. The result of each dance is the same - you come closer to and communicate with your partner - in the case of meditation - the soul. But each dance flows differently. Each meditation spontaneously expresses the inner music of the moment, which is never the same. There are, however, some basic steps, which can take you to that union more efficiently. Although these steps can be described and understood intellectually through reading, this dance is one of the whole being; body, mind, emotions and spirit and can only be learned through experience. It is also helpful to have guidance from someone who knows the dance and has performed it often. These explanations and guidelines will not be enough for most to begin meditation. Most would do well to seek out someone who has had experience as a meditation instructor. Once, however, you know the basic steps, then it is up to you to improvise on your own, to learn how to glide like the seagull on the currents of your mind. This mastery will come only through regular daily practice. It is as simple as any other dance. All you have to do is to let go and flow. Here are some general guidelines, which apply independently of the type of meditation you are learning or using. 1) Body Position As we have already mentioned, the body should be in erect and relaxed stillness. The spine must be perpendicular to the Earth. The stomach should be empty. A check should be made of each part of the body that it is relaxed and not tense. Check especially the muscles in the abdomen and neck and shoulders. If sitting on a chair, the feet are flat on the ground, muscles relaxed. If on the floor or rug, legs are crossed in either lotus or half lotus position (this enables the back to remain straight for longer periods of time). A pillow under the buttocks is helpful. The arms are resting on the knees with the palms relaxed opened upwards. Check the shoulders to make sure they hang naturally and are not tensed upwards. In this position the body will be of the least distraction and you will not be weighed down by discomforts and tenseness. 2) Movement of Breath The rhythm and volume of the breath are directly related to our state of mind. A nervous or anxious mind produces irregular breathing rhythms. Anger generates rapid, short breaths. In a relaxed state our breath is deep, rhythmical and longer in duration. We may reverse this process and affect the mind through breath control. Relax the abdominal muscles and begin breathing with the diaphragm in long even inhalations and exhalations. Nothing should be forced. Do only what comes easily and naturally. If you are not used to breathing with the diaphragm, then spend some minutes each day on your back practicing this breath. It will develop gradually. With time the breath will be longer in duration; slowly and evenly in and out. There is no need to retain the breath. Keep an even relaxing rhythm. (In later stages of meditation you may be guided to retain breath. This is not suggested in the beginning). It will be necessary to start the process consciously at first with a certain control over the mechanism of breathing. After a while this will take place automatically as you sit down to meditate or relax, just as you are now breathing automatically without thinking. Eventually you will want to learn the "alternate breath" in which we alternate breathing in one nostril (holding the other closed) and then exhale out of the opposite nostril (now hold the other one closed). This technique is described in our book "SELF THERAPY", but you would do well to have an experienced yoga teacher check your position and method. This technique is a very powerful means of creating balance and harmony in the bioenergy and the nervous systems. Scientific tests have shown that breathing only through the right nostril stimulates the left hemisphere of the brain, and that breathing only through the left nostril stimulates the right hemisphere. Thus, by breathing alternatively through one and then the other nostril, we create a harmonious balance in the nervous system. This corroborates the intuitive findings of the practitioners of yoga, thousands of years ago, who named the technique "that which cleans the energy channels". The energy channels are directly related to the flow of nerve energy and the quality of mental impulses. Alternate breathing harmonizes, purifies and calms this bioenergy flow in the body and the mind thus creating an excellent inner atmosphere for meditation. Concerning the breathing ratio and its gradual evolution, we suggest that you refer to our book "SELF THERAPY" or to an instructor or person experienced in guiding others in breathing techniques or in meditation. Until you find such a person you can work with one of these simple ratios using whichever suits you most. a) Equal Breath (1:1) in which the inhalation and exhalation are equal in duration. b) Double Exhalation (1:2) in which the exhalation is double the duration of the inhalation. (For example, if you count to 3 inhaling, then you count to 6 exhaling. Or 4 inhalation and 8 exhalation). c) Triangle Breathing (1:1:1) in which the inhalation, the retention and the exhalation are all equal in duration. d) Square Breathing (1:1:1:1) in which the inhalation, the retention (with lungs full), the exhalation and the suspension (with lungs empty) are all equal in duration. Choose any of these ratios which suits you best and breath slowly, counting silently within your mind in order to keep one of these ratios. Have someone check you if you have any doubts. Perform this conscious, slow, rhythmic breathing for about five minutes as a prelude to your meditation. After this five minutes of harmonizing your energy, leave the breath continue on its own without your conscious intervention. To be continued ******************************** From the book "THE ART OF MEDITATION" by Robert Elias Najemy which can be downloaded as an ebook pdf file or ordered from http://HolisticHarmony.com/ebooks/index.asp ******************************** B> ********* Membership is free and you can access 600 articles, chapters and ebooks for free.Become a Member********* Our Free ezine Claritygreater health, happiness and harmonious relationships. Click to subscribe/unsubscribe to Clarity E-zine May you be well on all levels of your being.
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