LITMIR.BIZ

      Copyright

      © 2012 by Abigail Mason

      ISBN: 9781456612986

      All rights reserved. The reproduction or utilization of this work in whole in part, in any form by any print, electronic, mechanical or other means, now known or hereafter invented, including xerography, photocopying and recording, or in any information storage or retrieval system is forbidden without the written permission of the publisher.

      Please do not participate in or encourage piracy of any copyrighted materials in any form. To do so is a violation of the author’s rights.

      Terms of Use

      Any information provided in this book is through the author’s interpretation. The author has done strenuous work to reassure the accuracy of this subject. If you wish you attempt any of the practices provided in this book, you are doing so with your own responsibility. The author will not be held accountable for any misinterpretations or misrepresentations of the information provided here.

      All information provided is done so with every effort to represent the subject, but does not guarantee that your life will change. The author shall not be held liable for any direct or indirect damages that result from reading this book.

      Contents

      What is Meditation

      Hypnosis and Meditation

      Why You Need to Meditate

      Benefits of Meditation

      Benefits You Experience

      Types of Meditation

      Concentrative Meditation

      Breathing

      Mindfulness Meditation

      Walking Meditations

      Simple Mantra Meditation

      Meditating on a concept

      Stress Meditation

      Relaxation Techniques

      What Happens During Meditation

      Meditating Outside

      The Stages of the Mind

      Relaxation Exercises

      Meditation for People on the Go

      Meditation Chairs

      Buddhist Meditation

      Chakra Meditation

      Christian Meditation

      Transcendental Meditation

      Yoga Meditation Techniques

      Meditation for Kids

      Walking Meditation

      Elements Required

      What is Meditation

      Meditation is a group of mental training techniques. You can use meditation to improve mental health and capacities, and also to help improve the physical health. Some of these techniques are very simple, so you can learn them from a book or an article; others require guidance by a qualified meditation teacher.

      Most techniques called meditation include these components:

      •You sit or lie in a relaxed position.

      •You breathe regularly. You breathe in deep enough to get enough oxygen. When you breathe out, you relax your muscles so that your lungs are well emptied, but without straining.

      •You stop thinking about everyday problems and matters.

      •You concentrate your thoughts upon some sound, some word you repeat, some image, some abstract concept or some feeling. Your whole attention should be pointed at the object you have chosen to concentrate upon.

      •If some foreign thoughts creep in, you just stop this foreign thought, and go back to the object of meditation.

      The different meditation techniques differ according to the degree of concentration, and how foreign thoughts are handled. By some techniques, the objective is to concentrate so intensely that no foreign thoughts occur at all.

      In other techniques, the concentration is more relaxed so that foreign thoughts easily pop up. When these foreign thoughts are discovered, one stops these and goes back to the pure meditation in a relaxed manner. Thoughts coming up, will often be about things you have forgotten or suppressed, and allow you to rediscover hidden memory material.

      This rediscovery will have a psychotherapeutic effect.

      Meditation has the following effects:

      •Meditation will give you rest and recreation.

      •You learn to relax.

      •You learn to concentrate better on problem solving.

      •Meditation often has a good effect upon the blood pressure.

      •Meditation has beneficial effects upon inner body processes, like circulation, respiration and digestion.

      •Will have a psychotherapeutically effect.

      •Regular meditation will facilitate the immune system.

      •Meditation is usually pleasant.

      Hypnosis and Meditation

      Hypnosis may have some of the same relaxing and psychotherapeutic effects as meditation. However, when you meditate you are in control yourself; by hypnosis you let some other person or some mechanical device control you. Also hypnosis will not have a training effect upon the ability to concentrate.

      Here is a simple form of meditation:

      Sit in a good chair in a comfortable position.

      Relax all your muscles as well as you can.

      Stop thinking about anything, or at least try not to think about anything.

      Breath out, relaxing all the muscles in your breathing apparatus

      Repeat the following in 10 - 20 minutes:

      Breathe in so deep that you feel you get enough oxygen.

      Breathe out, relaxing your chest and diaphragm completely.

      Every time you breathe out, think the word “one” or another simple word inside yourself. You should think the word in a prolonged manner, and so that you hear it inside you, but you should try to avoid using your mouth or voice.

      If foreign thoughts come in, just stop these thoughts in a relaxed manner, and keep on concentrating upon the breathing and the word you repeat.

      As you proceed through this meditation, you should feel steadily more relaxed in your mind and body, feel that you breathe steadily more effectively, and that the blood circulation throughout your body gets more efficient. You may also feel an increasing mental pleasure throughout the meditation.

      Effects upon Diseases

      As any kind of training, meditation may be exaggerated so that you get tired and worn out. Therefore you should not meditate so long or so concentrated that you feel tired or mentally emptied.

      Meditation may sometimes give problems for people suffering from mental diseases, epilepsy, serious heart problems or neurological diseases. On the other hand, meditation may be of help in the treatment of these and other conditions.

      People suffering from such conditions should check out what effects the different kinds of meditation have on their own kind of health problems, before beginning to practice meditation, and be cautious if they choose to begin to meditate.

      It may be wise to learn meditation from an experienced teacher, psychologist or health worker that use

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