Image: MRO.org
I've been a serious practitioner of Buddhism for about three years now and a fundamental part of practice is meditation. Meditation can be defined as focusing the mind for the purpose of attaining higher spiritual awareness. This does not mean that you "space out" but requires sincere attention on the object of meditation (the breath, a sound our repetition of a word or phrase called a mantra are typical objects of concentration).
More than just a way of connecting with higher levels of the self, meditation is an effective tool for promoting a sense of relaxation for the body; it can be used to "recharge" after a long day of work for example.
ON SITTING:
The most important aspect of meditation – besides the technique itself – is posture. Below is a link to several recommended positions to use during your practice. If any of the positions prove to be too uncomfortable use the chair position.
http://www.mro.org/zmm/teachings/meditation.php
You can also download a PDF version here: http://www.mro.org/zmm/teachings/zazeninst.pdf
ON PRACTICING:
For most meditation practices you will want to find a quiet place free of external distractions. Select one of the seated positions mentioned in the link above ensuring that your posture is as erect as possible (if you find it difficult to do even the seated position you may lay on the floor – it's suggested that you do not practice while lying in bed).
The easiest way to relax is to concentrate on the breath. Breathe in deeply through your nose and into your lower abdomen extending it like a bellows. As you do this, mentally say the word Peace. Exhale fully allowing all the air to leave your abdomen out through your nose; again, mentally say the word Peace as you exhale. Doing this for about 5 – 10 minutes will allow you to begin feeling more relaxed and able to handle stressful situations more calmly. Another "byproduct" of meditation is increased energy. The energy that was once used to maintain your level of stress will be repurposed to other areas of your body including your overall energy level!
With continued practice you will begin noticing all sorts of additional perks while meditating. For more on the subject I recommend reading Moon Over Water by Jessica MacBeth. It's an excellent book with many examples of simple to use meditation techniques. Enjoy!
DISCLAIMER:
The meditation information in this article is offered primarily for reference and personal enrichment. It is NOT intended to be a substitute for the advice of a licensed health-care practitioner. Since the actual use of meditative techniques is beyond the author's control, NO expressed or implied guarantee as to their effects can be given, nor liability taken.
Have a PERFECT day!
Michael
MIIS
