By gilhotrabeant 1 years ago
How to Meditate -A Primer for Beginner
â– The main objective of the meditative experience is to shift the focus of the mind away from the frenzied thoughts of everyday living, such as worries about work, family, finances, or simply the â€œto-do listâ€ of the day.
â– Personal experience with meditation is required in order to accurately and sincerely communicate expected bene fits to patients.
â– Meditation involves trying to train your thoughts to stay in the present moment, because in the present moment there is true peace.
â– Meditative experiences can be placed into three main categories: concentrative, expressive and movement.
â– Examples of meditation include: painting or drawing, working in the garden, staring at the ocean, playing with your pet, journaling, teaching your child how to play a sport, dancing freely to your favorite music, etc.
â– Other forms of meditation include tai chi and yoga, which incorporate breath work with choreographed movements. ese ancient forms of meditation cleanse the mind of negative thoughts and, through proper breathing, put the mind in a relaxed and tranquil state in concert with body movements.
â– Expressive meditation involves creating an outlet for your creative side, which neuroscientists believe lies in the right cerebral h e m i s p h e r e .
What is Meditation
Meditation involves trying to train your thoughts to stay in the present moment, because in the present moment there is true peace. oughts of the future (what can/might/will happen, leading to fear or anxiety) or of the past (what did or might have happened, leading to sadness, depression, anger, or jealousy) prevent us from feeling the peace that is in the present moment. In other words, being totally focused in the present moment means that you do not think about the past or the future, and are freed (for as long as the meditation session lasts) from the negative emotions (stress) that accompany those thoughts.
Example of Meditation
â€¢ Can you think of an activity in which you totally lose track of time? When your attention is so focused that you say, â€œI donâ€™t know where the time went?â€ Examples might be: painting or drawing, working in the garden, staring at the ocean, playing with your pet, journaling, teaching your child how to play a sport, dancing freely to your favorite music, etc. I found that when I was in the operating room performing surgery, I was so focused that my operations became true meditations.
â€¢ All of these situations are meditative experiences because there are no thoughts about the past or the future; the mind is thinking only of the present moment.
â€¢ S o a s y o u r e ect on the experience(s) in your life where you lost track of time, you will realize that you also lost track of whatever was in your life that was causing you stress, whether it was a toxic relationship, a chronic illness, or the sadness that comes with grief or loss.
Categories of Meditation
If you are lucky enough to have a hobby or some sort of activity in which you engage on a daily basis and that makes you lose track of time, consider yourself one of the lucky people who have a regular meditation practice without knowing it. However, the rest of us (the majority of people on the planet) need to create dedicated time in our schedule to engage in a formal activity to quiet the mind. As you can tell from the examples listed above, these experiences can be placed into three main categories:
â€¢Conc e n t r a t i v e â€¢ M o v e m e n t â€¢ E x p r e s s i v e
ese three forms of meditation have been used for centuries in di erent cultures and religious traditions. I will give examples of techniques for each category, and I suggest you experiment with them all so that you have enough experience to know what you like best (so it can become the start of your regular meditation practice), as well as to know how to best explain them to your patients.
How to Meditate
â€¢ First, scheduling time to meditate is of the utmost importance.
â€¢ We all lead busy lives and, despite the best of intentions, without a dedicated time for an activity, life o en gets in the way and the activity never happens. ( ink of the di culty most people have nding the time to exercise unless they commit to a certain schedule.) â€¢ erefore, a meditation practice starts with nding the time on a daily basis. e good news here is that not a lot of time is required.
A beginner can start with just a few minutes a day, eventually getting to 20 to 30 minutes a day as the bene ts to the meditator become so obvious that it becomes the most important part of his or her day.
â€¢ Before starting, it is important to position yourself properly, which means that you should be sitting comfortably, not lying down.
â€¢ Sitting in a chair is ne; just keep your feet on the oor. Sitting on the oor works just as well, with or without a cushion, but try to keep your back as close to straight as you can without pain or a lot of e fort.
â€¢ You should not be distracted by tight clothing and your shoes should
be o .
â€¢ A quiet place is best for concentrative work, as is a comfortable
â€¢Many regular meditators like to create a special place to meditate and feel they bene t from sitting in front of things that have special meaning, such as pictures of loved ones, sacred objects, or crystals (amethyst is reported to enhance meditation).
â€¢ While it is appropriate to try to achieve these â€œidealâ€ conditions, one of the wonders of meditation is that it can occur anywhere and everywhere, even in the harshest of conditions, and that even true beginners have had e ective meditations sitting on the ground outdoors in the noisy chaos of a United Nations refugee camp.