Meditation

Just like in Yoga, there are a lot of systems and methods out there for meditation, so many, that one can easily get confused.

For me, breathing is the base for my “meditative practice”. I sit down watching my breath, while keeping my eyes closed. The aim is to fall to a “deep relaxed state”.

Time of the day: My preferred time for watching my breath with my eyes closed, is early morning. This is normally the opening of my long daily routine. I also watch my breath before going to sleep.

Posture: I used to sit on a pillow placed on the floor, sometimes cross legged and sometimes in lotus but the posture that feels best for me while watching my breath is sitting on a comfortable chair with a straight back.

Sounds: I either sit in silence or have in the background, the soft sounds of a Water stream, either in nature or recorded sounds.

Smiles: I may add some smiles on the inhale and a neutral expression on the exhale.

Breathing: full 3 stage Yogic Breathing.
Generally I try to keep my exhaling duration longer than my inhaling duration.

Thoughts: I do my best to channel my thoughts to a Mantra.

Mantra: I use different Mantras. Here are some examples
On the inhale “(1) I have gratitude (2) for the things I got in life
On the exhale “( 3) I have compassion (4) for the suffering of fellow beings“.

On the inhale “(1) I observe (2) with clarity
On the exhale “( 3) awareness (4) looking at reality as it is“.

On the inhale “(1) My inner peace (2) and a calm mind
On the exhale “( 3) come from letting go of my desires  (4)  ownership and controlling others“.

Duration: Between 30 and 60 minutes.

If I managed to fall to a “deep relaxed state”, when I open my eyes, I normally have an unforced smile on my face, mouth sensation similar to that of when I wake up in the morning and eyelids sticking a bit to each other. When I worry while practicing or when my thoughts drift wildly, I can easily sense it at the end of the session by these three indicators: smile, mouth sensation and sticking eyelids.

Dictionary definition: Meditation is a practice where an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state. Scholars have found meditation difficult to define, as practices vary both between traditions and within them.

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