Meditation is very simple technique to practice. Find quiet , warm place where you will not be disturbed .
It is usually best to meditate sitting down, adopting whatever position you find most comfortable . You may want to sit cross- legged, either directly on the floor or on a firm cushion, which should be about 10-15 centrimetres thick . Or you may prefer to sit in a supportive , straight –backed chair, with your hands resting gently on your knees and your feet flat on the meditate lying down, because you may fall asleep.
Basic meditation exercise:There are many different ways of meditating. Try this basic technique, which suits many people, first. If it does suit you, consider the variations suggested :
- Sit comfortably upright, so that you are alert but not tense.
- Keep your back straight, aligned with your head and neck , and relax your body.
- Breathe steadily and deeply. Concentrate on your breath as it flows in and out, and aware of your abdomen falling and rising . Give your full attention to your breathing.
- It is usual to keep eyes gently closed, to help you concentrate.
- Many people find it helpful to repeat a special word or sound, that suits phrase that have meaning such as “calm”or salam “in Arabic mean peace.
- Continue for about 20mins
- Bring yourself slowly back to normal consciousness. Do not jump up quickly . Become aware of your surroundings; stretch gently . Stand up and move around , slowly at first.
Counting meditation:
Sitting comfortably, slowly count from one to ten in your head (or you count from one to ten or you can do zikr like eg:Subhanallah and as such) keeping attention on the numbers or the meaning of the zikr).If you feel your attention wandering (as undoubtedly it will), simply go back to one and start again.
Candle meditation:
Sit in front of a lit candle. Focus your eyes on the flame of the candle and keep attention there.
Visualisation /imagery:
A relaxation technique related meditation, visualization (also known as guided imagery) can help focus your mind on positive images to overcome negative emotion and start focusing on your breathing, as for the basic meditation exercise. Then conjure up a peaceful and happy scene in your imagination to fill in as many details as you can of tranquil scene.
Position for meditation:
Example the lotus and half –lotus yoga poses are popular for meditation because they provide a well – balanced , steady posture, but you should choose the position that is most suitable for you.
Special precaution
Meditation occasionally produces negative effects. For example , the act of stilling mind can sometimes bring up old, repressed memories. If you are already seeing a therapist, you have any frightening or disturbing experiences as a result of meditation, consult a trained aromatherapist , counselor or psychotherapist .
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