The New Way Of Leading Life

1. Prepare your body for meditation

Your physical condition has a tremendous influence on your mind. This is true for your day to day activity, but even more so when

it comes to meditation. You can prepare your body for meditation by eating the right food, and by coming to meditation with an

empty stomach. Eating the right food, means food which strengthens the body but doesn't have any adverse affect on the mind. If you

consume products that make the mind dull or over-stimulated then it will be much harder to meditate. And whatever your diet is,

when you sit down to meditate, it should be on an empty stomach. That is why one of the best times to meditate is in the morning,

before you have had your breakfast. Another good time is in the evening, before the evening meal.

2. Prepare Your Mind for Meditation

Just as your body must be prepared, so must your mind. Before you start meditation you must convince yourself, that this period of

meditation is your time for personal growth, and that it is important, as important as anything else in your life. When you close

your eyes to meditate, you should not jump up to answer the phone, or get ready to leave your meditation due to some slight

disturbance. If you convince yourself of the importance of meditation, then your example will also convince others around you and

they won't disturb you during meditation. So, remember your periods of meditation are

one of the most important parts of your daily routine, and treat them as such.

3. Sing Before Meditation

The Indian poet Rabindranath Tagore once said, "God respects me when I work, but He loves me when I sing. " That explains the place

ofsong and music in all the great spiritual traditions. Before you begin meditation you can sing spiritual songs, whose meaning

elevates your mind. It doesn't matter if you have "good" voice or a "bad" voice, sing from the heart, and your mind will go to a

point that will be the ideal starting point for your meditation.

4. Sit in a Proper Position

Remember when you were in school and the teacher looked around and saw someone slumping in his or her seat, and she said "sit up

straight!" She had a good point; when the back is straight the mind is alert. Sit in a position that will keep the back straight.

Sit with cross legs in a simple position, or a half-lotus or a full lotus. In addition to making the mind more alert, these

positions help you to rest the various motor organs, and provide a peaceful physical base for your meditation.

In the beginning these positions may seem difficult or uncomfortable, but if you can get used to them, they will help you to deepen

your meditation.

5. Follow the Meditation Instructions Exactly

Remember carefully what your meditation instructor taught you and do your best to carry it out, exactly according to the

instructions. Don't experiment and make up your own method. The various systems of meditation are based on thousands of years of

experience, so bilieve in yourself and meditate find yorself

Learn to Meditate

A Simple Meditation Technique

Meditation

    “Meditation is absorption in the thought of God or one of His aspects.”

    —Paramhansa Yogananda

The following is a very simple meditation technique you can learn in five minutes.

First, Sit Upright

Sit upright with a straight spine, away from the back of the chair. Place your feet flat on the floor, and your arms, palms turned upward, at the joint between your thighs and torso.

Relax the Body

Do this Tense and Relax exercise to help you relax the body:

    * Inhale sharply through the nose, with 1 short and 1 long inhalation (double breath)

    * Tense the whole body until it vibrates with energy

    * Hold your breath and the tension for five seconds

    * Exhale forcibly through the mouth, with one short and one long exhalation (double breath)

    * As you do, throw the tension out

    * Repeat several times

Breathe Evenly

Inhale slowly, counting to eight. Hold the breath for eight more counts, then exhale slowly to the same count. Without pausing, inhale again — hold — exhale, each to the count of eight.

This is called the Measured Breathing Exercise. Repeat it three to six times.

You can vary the count according to your lung capacity, but always keep it equal during inhalation, holding, and exhalation. Finish your practice by inhaling deeply, then exhaling completely.

Hong-Sau Technique of Concentration

Now wait for the next breath to come in of its own accord. When it does, mentally say Hong (rhymes with song). This time, don’t hold the breath, but exhale naturally. As you do, mentally say Sau (rhymes with saw).

Hong-Sau is an ancient Sanskrit mantra (a mantra is a word, syllable, or group of syllables, which can convey spiritual power when pronounced correctly, often with repetition). It means “I am He” or “I am Spirit.” Try to feel that your breath itself is silently making the sounds of Hong and Sau.

Make no attempt to control your breath. Simply observe it as it flows in and out naturally.

In the beginning you may be mostly aware of the physical manifestation of the breathing process as your diaphragm and chest expand and contract.

As your breath grows calmer, however, try to become aware of its flow in the nostrils, then gradually transfer your awareness higher and higher in the nasal passages.

With the eyes closed, turn your gaze upward to the point midway between the eyebrows within your forehead. Concentrate there. This is the seat of spiritual consciousness in the body, also called the spiritual eye, or Christ Center. In time, try to feel the flow of the breath near the spiritual eye within your forehead.

Keep your gaze steady at the point between the eyebrows throughout your practice. Don’t allow your eyes to follow the movement of the breath. If you find that your mind has wandered, gently bring it back to an awareness of the breath and the mantra.  

•Step 1

Any activity, from walking to swimming, can be a form of active meditation as long as you make a conscious effort to involve your mind, body and spirit.

•Step 2

Decide in your mind that you are going to participate in active meditation, and determine for how long.

•Step 3

Begin by focusing on the present. Acknowledge any thoughts of the future or past and allow them to pass.

•Step 4

Be aware of your actions. Whether you're walking, eating, dancing or sitting, marvel at every aspect of what you're doing.

•Step 5

Experience how your feet feel as they touch the ground. Appreciate your body as you move, noticing your arms as they sway, your legs as they extend, your shoulders as they relax.

•Step 6

Notice the intricate details of your surroundings - the smells, the vibrant colors, the sounds, the textures.

•Step 7

Feel your rib cage and belly expanding and contracting as you breathe.

•Step 8

Imagine what the activity would be like for a child or for someone who had never experienced it before.

•Step 9

Decide when the active meditation is over. It can end either at the completion of your activity or simply when you decide it's over.