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 “to-do list” 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 

• Can you think of an activity in which you totally lose track of time?  When your attention is so focused that you say, “I don’t know where  the time went?” 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.  
•       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. 
•       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: 
•Conc e n t r a t i v e •       M o v e m e n t •       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.
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How to Meditate 

• First, scheduling time to meditate is of the utmost importance. 
• 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.


• 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. 
• You should not be distracted by tight clothing and your shoes should 
be o . 
• A quiet place is best for concentrative work, as is a comfortable 
comfortable temperature.  
•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). 
• While it is appropriate to try to achieve these “ideal” 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.


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