Morris County NJ Best Yoga For Meditation Center
What is the practice of meditation, and what are the benefits? Meditation is simple, but not easy. That’s why it takes practice. It is safe, free, and has enough of a variety of practices to hold most people’s interest.
Neuroimaging, or brain mapping, shows the effects of meditation slowing the brain wave patterns from BETA (waking) through ALPHA (light meditation/ dreaming) THETA (medium meditation/ sleep) and DELTA (deep sleep/ meditation). This science, among other numerous studies, proves that the practice of meditation heights awareness, reduces stress, and opens way for clearer responses, rather than emotional reactions, to life’s many obstacles.
The brain thinks, a lot. That’s its function. That’s what it does. Meditation does not fight or go against the thinking brain. It observes it, works with it, detaches emotionally for high functioning and clarity. When the mind is relaxed and quiet, the mental processing grows more effective.
Sounds good, right? So how do we do it?
First, we make the commitment to practice meditation at least a few minutes a day. Practicing at the same time in the same room every day is most helpful. You can work towards increasing the amount of time that you allocate towards meditation. Second, make sure that the environment of the room is conducive to meditation. Make sure that it is calm, quiet, pleasant, and without clutter. Third, make sure that you’re comfortable, yet alert. There are many sitting poses helpful for meditation; the foundation that works best is a tall, engaged spine, shoulders and hands relaxed, with adequate support for the lower body (blankets, pillow, etc.)
Once set up and ready to meditate, find your chosen focus to anchor you into the practice. Use this focus to pay attention specifically in the present moment without judgement (easier said than done) to increase your perception and respond appropriately. Here are some suggested focuses that could be very helpful in starting a meditation practice:
• Observe the breath. You could even work towards controlling the breath by making an even count (3 or 4) on the inhale and the exhale. Once that feels comfortable, you may choose to allow a pause of breath at the top of the inhale or the bottom of the exhale. If it becomes uncomfortable, go back to even breathing in and out through the nose.
• Mantra meditation (choose word or phrase that resonates). This could be in accordance to your spiritual practice, or simply a positive word or phrase that you find helpful.
• Walking meditation (using breath or mantra as focus). Observe the shift of weight from one foot to the other is also an excellent focus.
• Physical sensations (using the 5 senses). This is a lovely practice or using sight (focus on a candle flame) sounds (recorded music, singing bowls, repeated mantras or japa) smells (essential oils, flowers, food, coffee) taste (hold a piece of chocolate or beloved food in your mouth and focus on all the nuances) and touch (hold a beloved crystal, childhood memento, or textured cloth).
• Focus on an image, either a picture or a mental picture that is significant to you and brings a sense of peace and calm to your mind.
• Observe your thoughts without attachment. This is the practice of compassionately witnessing the mind work, without it defining ourselves or our worth.
• Guided meditations, which you can find on YouTube (Jason Stephenson is recommended), Podcasts, CDs, and books. Please use discretion that the practice offered is in line with your beliefs and comfort level.
Once you’ve practiced for about three weeks, you’ll begin to notice a shift in your awareness, your responses, and in general your overall perception of the world and your place in it. This is a very empowering practice. Use wisely and lovingly.
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