You can work towards the condition of unintentional awareness by using one out of many meditation techniques. They are all not the actual goal of the meditation but merely helpers to train your attention and to keep your spirit awake.
As compliance to meditating it is helpful to wander through your body from top to bottom using full attention while consciously relaxing.
Remain at each of these points for a few seconds. Completely feel inside the particular location until it feels warm and soft:
- Relax yourself from head to toes
- Sit upright with loose hanging shoulders
- Straighten up to your full size
- Breathe in deeply and let all the tension flow out of you while exhaling
- Feel your scalp from your hairline to the back of your head â€“ let go of all tension
- Feel your forehead â€“ all smooth. The corners of your eyes are relaxed
- The area around your nose is soft
- Feel into the area between the tip of your nose and the upper lip
- Feel your lips and the corners of your mouth â€“ maybe thereâ€™s a very gently smile
- Ease your oral cavity, your tongue is loose
- Relax your cheeks and your pine, too
- Feel your neck and let go of all strain
- Your arms lie loosely in your lap
- Sense the heat in your fingers
- Your chest is wide and your breathing is calm
- Experience how your abdominal wall rises and lowers with every breath you take – Be aware of every sensation that your breathingcreates inside your stomach
- The region around your shoulder blades is soft
There are many mental contents that allow you to concentrate on, in order not to be ripped away by your thoughts. You can aim on your breathing, the airflow on the tip of your nose or on the resistance that is created by the base on which youâ€™re meditating on.
If youâ€™re trying to explain how good an apple tastes you can find words for it. But these words will give the other person only a faint impression of how an apple really tastes. Meditation is like any other experience in life, much more comprehensive than one could explain with yet so many flowery terms.
Many of us are on a constant pursue for happiness. They put a lot of effort in finding it by hoping and fearing at work, in relationships or other external things. When meditating for a while we find that this happiness is not to be found in the outside world. It is rather a quality of consciousness that is accessible to everybody, at any time.
We donâ€™t have to go anywhere, know anybody, know anything, nor buy anything â€“ the state of happiness exists within every one of us, already. This feeling of the â€śHome of the spiritâ€ť is such a new experience and so reassuring that we start seeing things in a different light.
In Buddhist meditation practice emphasis is placed on not to rest, until a perfect state of enlightenment has been achieved. An ultimate super-fruit so to say, that never lessens nor shrivels and eventually means the end of all suffering.
But the fruits of meditation are numerous. Often they are subtle, sometimes overwhelming and accessible to all. For those who donâ€™t want to follow the â€śultimate goalâ€ť here are a few medically verifiable effects of meditating:
- Balance and inner peace help you to overcome fears, depression and insomnia
- Awareness and the ability to concentrate help you dealing with chronic pain conditions, diseases and disorders such as tinnitus
- The deeply relaxed state while meditating relives psychosomatic problems like headache, gastrointestinal disorder or the burn-out syndrome
Overcoming the inner demon is not always easy. In the same way as meditation is pleasant and satisfying it takes a lot of disciple and determination to concentrate on achieving undivided attention.
And that little man in your head is neither of any good assistance. As soon as youâ€™re sitting there ready for your first meditation he comes up telling you â€ťUh- this meditation thing really bores meâ€ť, and â€śWhy am I actually doing this?â€ť and â€śHey- whatâ€™s on TV tonight!?â€ť.
In short: It is pretty easy to find reasons not to meditate. We need every support that we can get in order to motivate ourselves to every day practice. Sometimes we need a little help to overcome our doubts, master the obstacles and to inspire ourselves to continue.
The â€śMeditation Time Appâ€ť helps you with your first and most importen step: To set a fixed time frame for yourself. You inwardly vow to devote up to the last second of it to develop your consciousness – relaxed but with a clearly focused mind.
At â€śTeachingsâ€ť you can find a short overview of the most important aspects of how to meditate. The website â€śMeditation-Time.orgâ€ť provides you with the possibility to share your experiences and to receive guidance and inspiration from fellow meditating folks.
I wish you courage, perseverance and relaxed serenity for your future mediations.
As meditation requires you to sit still for a while it is important, that you can sustain your posture without distressing uncomfort. If you are a beginner in meditation you should not attempt to sit in the full lotus posture with your feet lying on your thighs because it will make your hips hurt from the very beginning.
Generally it is necessary to sit upright with a straight spine, not leaning on a backrest. You can sit on a chair or a thick cushion in a kneeling posture. As your body is not used to sitting without movement and even the kneeling posture is new to your knees you have to be patient with your body and extend your meditation sessions gradually.
Especially as a beginner you will be very much distracted with all that kinds of pains and aches in your body. In my opinion it is better to seat your self as comfortable as possible (still with the straight back…) than trying to be brave. The more you get into meditation, the more you will just notice your sensations without being distracted by them.
What meditation is all about is to aquire a state of open, nonjudgmental, and nondiscursive attention to the contents of consciousness, whether pleasant or unpleasant. Cultivating this quality of mind has been shown to modulate pain, mitigate anxiety and depression, improve cognitive function, and even produce changes in gray matter density in regions of the brain related to learning and memory, emotional regulation, and self awareness.
Besides of all that nice an reasonable but somewhat dry benefits meditation is the way to finally enjoy a mind that is undisturbed by worry, merely open like the sky, and effortlessly aware of the flow of experience in the present.
Meditation and religion
Meditation has a very long tradition in just about every religion, including Buddhism, Hinduism, Sufism and Christianity. If you feel comfortable with any of these you can practice meditation in that context – if not meditation will work equally fine for you because its independent of any believe system.
There are numerous obscure spiritual techniques out there, promising everything if you just believe in something someone else tells you. Meditation is the opposite of this. It is not about believing anything, but about finding out yourself what happens, if you stop the bad habit of thinking all the time.
Still sitzen und nichts denken klingt sehr einfach. Doch der Strom der Gedanken scheint nicht stoppen zu wollen. Vielleicht vergisst du wĂ¤hrend der Meditation vor lauter Nachdenken fĂĽr eine ganze Weile, warum du dich eigentlich hingesetzt hast. Oft wird dir wĂ¤hrend des Denkens einfallen, dass du eben das eigentlich nicht wolltest, aber du kannst nicht damit aufhĂ¶ren, weil genau dieser Gedanke jetzt so wichtig ist, dass du dieses nur noch schnell abschlieĂźen musst, bevor du wieder aufhĂ¶rst zu denken.
Und dann wirst du dich ĂĽber dich selber Ă¤rgern, weil es dir anscheinend ganz und gar nicht gelingen will, dabei mĂĽsste es doch eigentlich das einfachste auf der Welt sein.Â
Das wichtigste Gebot von allen ist: bleib entspannt, Ă¤rgere dich nicht. Man kann in der Mediation nichts falsch machen. Wenn du einem Gedanken nachhĂ¤ngst, hast du nicht versagt, sondern es ist das was du seit Jahrzehnten gemacht hast. Gewohnheiten Ă¤ndern sich nicht durch deinen Entschluss, selbst die Kontrolle ĂĽber deine Gedanken zu ĂĽbernehmen. Das Ă„ndern dieser Gewohnheit erfordert sehr viel Geduld, Hingabe und Nachsicht mit sich selbst. Den einzigen Fehler, den du begehen kannst, ist also Ehrgeiz zu entwickeln und dich selbst zu schelten, weil du dich nicht so lange und grĂĽndlich konzentrieren kannst, wie du es wolltest.
Sehe die Gedanken wie Wolken. Sie kommen ganz von selbst, du kannst sie nicht aufhalten. Doch genau wie Wolken ziehen die Gedanken vorĂĽber. Lass sie einfach weiterziehen oder an ihnen festzuhalten. LĂ¤chle ĂĽber die Vielzahl und Vehemenz der Gedanken, die dich mit allen Mitteln immer wieder in Ihren Bann schlagen wollen.Â