MEDATATION
Difficulty Level: easy
Time Required: 5 to 20 minutes each day
Here's How:
Find a place where you will be free from all distractions. If need be,
turn off your phone. You may, however, have your favorite relaxation music
playing softly in the background.
Sit comfortably, in a chair or on the floor, but keep your back as
straight as possible.
If you are in a chair, do not lean against the back, but bring your
hips forward toward the front edge of the chair.
Breathe smoothly and naturally. Inhale through your nose. Exhale through
your mouth.
Begin to pay attention to the sensations that arise in your body; but
not the cause of the sensation.
Be mindful of your thoughts, but do not try to control them. Observe
them as if you were a witness of your thoughts,
not the director.
After having spent at least 5 minutes in your meditative state, notice
your intention to quit, and how it feels to move your body. Try to bring
this sense of calm into your day's activities.
Tips:
Meditation is not the same as thinking or just relaxing. Relaxation
is a passive process. Meditation involves conscious effort.
Choose a meditation technique that is right for you.
Do not force your mind to stay focused on any one thing. The ideal
situation is to be completely focused without force or mental tension.
ADVANCED MEDATATION
whose voice i hear in the winds,
and whose breath gives life to all the world,
hear me. i am small and weak. i need your
strength and wisdom.
let me walk in beauty, and make my eyes
ever behold the red and purple sunset.
make my hands respect the things i have
made and my ears sharp to hear your voice.
make me wise so that i may understand the
things you have taught my people.
let me learn the lesson you have hidden
in every leaf and rock
i seek strenght, not to be greater than my
brother, but to fight my greatest
enemy - myself
make me always ready to come to you with
clean hands and straight eyes.
so when live fades, as the fading sunset,
my spirit may come to you without shame.
