Rhythm Breath Meditation * I Breathe-In

Practice Guidelines

richd — Sat, 17 Mar 2012 18:57:15 +0000

“There is a rhythm in the breath….and this rhythm is connected to the rhythm in the world, the rhythm in nature, the rhythm in the body, the rhythm of one’s thoughts and the rhythm of one’s emotions.”

Make time to meditate.

Set aside enough time in your daily routine for meditating. The effects of meditation are most noticeable when you do it regularly, rather than sporadically.
Some people will find five minute meditations worthwhile, for others, th e benefits of longer meditation are well worth the time. Many people meditate for 20 minutes in the morning, and twenty minutes in the evening after work to release the stress of the day and prepare for the family or personal time.

You can meditate at any time of day; but devise a schedule you can stick too. If you find yourself having a stressful time take a five or ten minute meditation break to refresh and calm yourself, then go back to your day. These sessions are in addition to your normal meditation times. A practice schedule you can commit to is important especially in the beginning.

Find or create a quiet, relaxing environment.

It’s especially important, when you’re starting out, to avoid any obstacles to attention. Turn off any TV sets, phone or other noisy appliances. If you play music, make sure it’s calm, repetitive and gentle, so as not to break your concentration. Create a meditation corner in your home where you practice. Make it special. When your family sees you sitting there they learn to give you your space. Shhhh, Mommy’s meditating!

Sit on a cushion or a straight back chair.

You don’t have to twist your limbs into the half lotus or full lotus position or adopt any unusual postures. The important thing is to keep your back straight, as this will help with breathing later on.
Tilt your pelvis forward by sitting on the forward edge of a thick cushion, or on a chair that has its back legs lifted off the ground 8 to 10 cm (3 or 4 inches).
Lift the top of the head toward the ceiling. Note how this action straightens the spine and lifts the chest. This takes a small amount of effort, but it releases the breath and keeps you focused and awake.
Relax your arms and legs. Place the finger tips of both hands together in a circle in your lap. This is the sign of universal consciousness. Release your shoulders. Breathe.

Let your attention rest on the flow of your breath.

Watch it, follow it, but make no judgments on it (such as “It sounds a little raspy…maybe I’m getting a cold?”). Allow the “chattering” in your mind to gradually fade away.
Try noting the breath. When breathe comes in note it in your mind by thinking “Soo”. As breath goes out note “Hum”. A guided meditation using this technique is in the left margin. It’s helpful when you get started; discard it when you no longer need it. Don’t try to control the breath. Just watch it. The “SooHum” is not a mantra. “So” denotes the sound of the in breath, “Hum” denotes the sound of the out breath.
Your attention will go away as the mind is buried in thoughts. When this happens gently bring the mind back to the breath. Gradually with practice the time spend asleep or buried in thought becomes shorter as you become more awake. Think of it as “Wake Up” practice and you are the “Watcher”.

Why Practice Meditation?

richd — Sat, 24 Mar 2012 23:10:57 +0000

Meditation is the practice of silencing the mind. When the mind is silent and aware, we carry inner peace with us in the midst of worldly turmoil. This elusive inner peace is what attracts so many people to practice meditation, it’s a quality everyone can benefit from.

Benefits of Meditation

Improved concentration – A clear mind makes you more productive, better able to be creative while making those around you more effective.
Less subject to distraction – It’s the nature of the mind to magnify small things into serious problems. Meditation helps us detach, to see more clearly. We learn to live in the here and now, rather than worrying about the past or future. We worry less about meaningless things, better able to focus on what’s important now.
Better Health – There have been numerous studies pointing to the health benefits of meditation. The reason is that meditation reduces stress levels and alleviates anxiety. If we can reduce stress and anxiety, many health benefits follow.
Self Knowledge – Meditation enables us to have a deeper understanding of our inner self. Through meditation we can gain a better understanding of our life’s purpose.

Is Meditation Religious?

The great thing about meditation is that our philosophy/religious belief is not important. Meditation is about consciousness. The beliefs of the mind become trivial. We dive deep into the heart of the matter to gain access to our soul – our inner reality. Therefore, mediation can be (and is ) practiced by people of different religions or no religion.

But I don’t have time To Meditate !

Many people like the idea of meditation, but feel they don’t have enough time. When you really want to do something you can find time. Get up earlier or watch 30 minutes less TV. Meditation requires an investment of time, but clearing the mind makes the the rest of the day more productive. Nothing is better than the feeling of inner peace. What is the point in being tremendously busy but unable to enjoy it? Meditation is not about retreating from the world; it gives us inspiration. Whatever you do, if you have peace of mind, your work will be more enjoyable and productive

Resources

richd — Wed, 28 Mar 2012 18:22:09 +0000

Soham Mantra – Click the utube video in the right margin or go to http://youtu.be/JKNzaWGm0o8

Holosync® Audio Technology Creates states of deep meditation and gives you the benefits of long-term, deep meditation, but much more quickly.

Insight Meditation Timer – great app for your smart phone. Join a worldwide community of meditators

Journey of the Wild Divine – Programs designed to improve mental focus and concentration using biofeedback technology

Saagara.com – Relax, Breath, prepare for meditation with Pranayama breathing – Another great app for your Smart phone