Meditation involves focusing your mind continuously on one thought, word, object, or mental image for a time. It can also involve focusing on your breathing or on sensations in your body. The goal is to quiet your mind.
Guidelines
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- Try to meditate every day, preferably at the same time before eating.
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- Find a quiet place where you won’t be disturbed.
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- Set aside at least 20 minutes. (You may have to work up to this.)
There are many different types of meditation and no right technique for everybody. You need to find out what works best for you. Most types of meditation include the following basic elements:
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- Sit in a comfortable position in a chair or on the floor.
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- If you choose a chair, keep your knees comfortably apart, rest your hands on your knees and keep your back straight.
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- If you choose the floor, sit cross-legged on a cushion.
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- Briefly rock from side to side and from front to back until you feel comfortable and balanced on your hips.
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- Gently tense and relax each body part, from your toes to your forehead, so you bring your whole body to stillness.
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- Close your eyes (unless you’re focusing on an object).
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- Focus on
- A mental image
- The sensation of each breath as you inhale and exhale
- An object such as a candle flame, flower, painting or bare wall
- A scriptural passage such as “I cast my cares upon the Lord” or “Peace be still”
- A word such as “Maranatha”. Allow it to arise rhythmically in the mind at whatever speed comes naturally, whether fast or slow. You may find that it slows down on its own
- Stay with the same word or passage during the meditation and from day to day.
- Focus on
Don’t be concerned about whether or not you’re meditating correctly.
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- As a beginner, it’s natural for your attention to wander frequently. When this happens, gently redirect it back. Do not try to force your attention. Meditation should not be stressful!
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- Breathe through your nose, if possible.
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- Be attentive to your breathing, but stay relaxed and breathe naturally.
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- Get up slowly and extend that peaceful, mind-expanding awareness into other corners of your life.
If you experience emotional issues, bad memories, etc. when meditating, speak to an experienced meditation teacher or counsellor who can guide you through any difficulties you may be having.
Consider joining a meditation group in your area. To find out more go to www.freemeditationinfo.com/places-to-meditate/africa/south-africa-meditation.html or http://wccm.org.za/meditation-groups. If there is no group in your area, consider starting your own.
Sources
www.forbes.com
www.psychologytoday.com
www.thechristianmeditator.com