This article offers a guided meditation that will help us if we are initiated into the practice of meditation getting all your benefits.
Follow this guide to meditation will help you meditate more easily:
- Sit in a quiet place, in silence, in a comfortable and motionless, with his back and neck erect, and face north or east to take advantage of these energies posture.
- Your knees should be lower than the pelvis to tilt forward and the back can be straight balanced on the sacrum.
- You can keep your hands just above the knees or in the lap with palms up, one above the other. Drop eyelids closing his eyes.
- Breathe deeply for five minutes to oxygenate the brain. Keep rhythmic breathing, inaudibly without force: first inhale, then hold the air and finally exhale. The regulation of breathing also controls the flow of prana (vital energy) metabolism, mental and breathing waves will gradually slowing.
- At the beginning of this meditation practice mind let it run, it will jump from one thing to another but eventually finally concentrate. Do not force trying to calm the mind. If they do arise additional mental waves that hinder the practice of meditation.
- Choose a focal point in the mind to rest when tired. It may be the Ajna Chakra (between the eyebrows) for those people predominantly intellectual or Anahata Chakra (heart) for those who are more emotional. Never change this focal point.
- During this guided meditation mental and orally repeat your mantra. If you do not have your own you can use mantra “OM”. Those who prefer a personalized deity can use “RAM” or “SHYAM”. Mental repetition is stronger. It uses the oral repetition if you fall asleep. Never change your mantra.
- Repeating the mantra will lead you in your meditation practice to pure thought, where thought and sound are merged, and where awareness is no meaning. This is the subtle state of transcendental bliss, even with duality. When duality disappears, the Samadhi is reached. The Knower, Knowledge and Known becomes the same.
Tips to practice meditation
- The mental state of the morning is ideal for meditation. The same happens at sunset. Environmental temperature and energy at these times is ideal to dip into the state of serenity and contemplation that requires meditation.
- It is important to establish a routine for meditation, choose a special place and always meditate at the same time and in the same place.
- Meditation, especially at first, is an exercise in patience, perseverance and, as appropriate, should train in a group to avoid discouragement and, if possible, with someone to correct your posture and set guidelines to follow.
- Begin your meditation practice with twenty-minute periods even increase up to an hour.
- Before you begin your meditation instructs your mind to stay calm and forget the past, present and future.
- The hands, as an extension of our brain, serve to reinforce the expression and mood show. Its position during meditation is very important, you should seek a symmetrical and symbolic position by a mudra (hand gesture traditional during meditation)
The most important mudras in meditation guide are:
- Mudra of wisdom (in yoga), hands on knees, palms up and fingers extended, thumb and index except that touch his fingertips to form a circle.
- Mudra or cosmic vacuum (in Zen), forming an oval with the palms on top of each other and the thumbs touching his toes.
- Mudra of respect or greeting, with palms together at chest height (this is not usually maintain mudra during meditation, serving only to start it and end it)