Meditation is a natural process of withdrawing
attention from external conditions and directing it inward to a chosen focus of
concentration.
The benefits of regular meditation practice have been
widely reported in a variety of secular news magazines and newspapers. These
can include stress reduction, strengthening of the body's immune system, better
organized thought processes, improved powers of concentration, enhanced memory,
refinement and enlivening of the nervous system, awakening of regenerative
energies, slowing of biologic aging processes, development of the capacities of
the brain to process perceptions and states of consciousness, and orderly
functioning of the body's organs, glands, and systems. For these reasons,
regular meditation practice is now increasingly recommended by many physicians
and other health practitioners.
While the side-benefits can be welcomed and
enjoyed, the primary purpose of meditation practice is to elicit clear states
of consciousness and to facilitate progressive, authentic spiritual growth. The
following basic procedure is easy to learn and practice:
Meditate once or twice every day.
Sit upright in a comfortable chair or cross-legged
if this is convenient. Hold the head up, chin parallel to the ground and direct
your attention to the point between the eye brows in the higher regions of the
brain.
The take 3 deep relaxing breaths, remain still for
a few moments until you feel centered; be aware of your natural breathing
rhythm.
When inhalation occurs naturally, mentally speak a
chosen word, such as "God," "peace," "joy," or
any pleasant word. When exhalation occurs, again mentally speak the word. Feel
that the sound of the chosen word is blossoming in your mind or your field of
awareness. Do this without effort and without anxiety about results.
When a state calmness is experienced, discontinue
listening to the word. Be still, letting that meditative calm persist for
several minutes until you feel inclined to conclude the practice session.
This procedure is suitable for anyone. For
relaxation purposes, it can be completed in approximately 20 minutes. This is
the simple mantra meditation routine. A mantra (from Sanskrit manas, mind,
thinking principal; tra, to protect and take beyond) serves as a focusing
device to keep attention removed from involvement with random thoughts and
emotional states.
When breathing is slow and refined, and when
thoughts and emotions are calmed, clear states of awareness are experienced.
For best results, meditate daily for 20 minutes
once or twice a day. Mornings and evenings are recommended. Do this for at
least 30 days before evaluating the results.
If meditation is included in your daily spiritual
practice, pray in your customary way until you are peaceful and somewhat
immersed in the presence of God. It may be that meditation will naturally
occur. If not, use your chosen word to keep your attention flowing inward.
When you acquire proficiency in meditation
practice, you may wish to extend the session by calmly contemplating your
relationship with the Infinite, or just sit longer in the conscious, calm state
until you feel peaceful and fulfilled.
When involved in daily activities and
relationships, maintain your calm state. Cultivate cheerfulness and optimism.
Be emotionally stable. Maintain a balance of activity and rest. Exercise
regularly and choose a nutritious food plan. For health purposes and to be kind
to nature, a vegetarian diet is well suited. Let all of your thoughts, moods,
relationships, and actions be positive and constructive.
Regular meditation practice and a harmonious
relationship with nature and other people enables us to live effectively,
enjoyably, and successfully.
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