After Your Meditation

Finally – The Dedication

Many schools believe that meditation, as one of the most important activities you can do, brings you lots of good karma, or ‘merit’. You should dedicate (imaginatively give) this merit towards your own spiritual development, or perhaps to the development and benefit of others. You can begin and end the meditation session with a prayer, mantra or an affirmation. Begin and close your session on a positive note.

Dedications should be done as soon as possible after meditation, as your motivation dissipates as other emotions arise.

Some beautiful, traditional dedications soon to be added here.

However, it can be a useful practice to include in a well balanced meditation session. Successful visualization is often mentioned as a key component of meditation success, and it helps you develop this skill. Also, reaching Finally, incorporated into your meditation schedule, it can also be a great motivator, to get you to the couch each morning, and to hence gain all the other beneficial parts of your practice.

For this meditation, list your goals on a piece of paper, and picture them turning into clear and vivid present day realities.

Add an emotional, even vocal, component to this to increase its effect. For instance, you might visualize, think, or say:

“I’m enjoying living in the city of my dreams.”

“I’m enjoying having a happy relationship, and family.”

et cetera.

You will be amazed to see the things on your list turn into a real changes in your external reality, all because you changed your own thoughts.

Everything that exists in human life first took place in someone’s mind

Eventually, after practicing this for your allotted time, move on to the rest of your meditation. Don’t forget to dedicate your efforts to the benefit of all people.

]]> http://meditationinstructions.com/2012/11/visualize-the-future/feed/ 0 http://meditationinstructions.com/2012/11/mind-familiarization-meditation/ http://meditationinstructions.com/2012/11/mind-familiarization-meditation/#comments Wed, 28 Nov 2012 21:39:25 +0000 Admin http://meditationinstructions.com/?p=179 A more advanced version of the technique of following your breath shifts the observation of your attention to your mind. Amazingly, many of us will live our whole lives without knowing what our minds ‘look’ like, much less what they are. Typically, a meditator may focus 10% of their attention on their breath, and 90% on the changing conditions of their own minds.

Nothing in life remains unchanged, and this is equally true for our thoughts and emotions. A meditator watches all his or her thoughts and emotions begin, grow, pass, and finally disappear completely. As you gain practice, you soon begin to realize that your awareness is not dependent on your thoughts. As you become calmer, outside events (or inner emotions) worry you less, as you know they will pass. You can see the ‘space between’ thoughts much clearer, and in doing so, become familiar with your own mind.

Imagine, some people know all about external subjects, but never their own minds!

Eventually, after practicing this for your allotted time, your bell or clock will remind you your time has passed and you can come out of your meditation.

]]> http://meditationinstructions.com/2012/11/mind-familiarization-meditation/feed/ 0 http://meditationinstructions.com/2012/11/breathing-meditation/ http://meditationinstructions.com/2012/11/breathing-meditation/#comments Wed, 28 Nov 2012 21:38:33 +0000 Admin http://meditationinstructions.com/?p=174

Take Notice of the Feelings of Your Breath

Have you ever really noticed exactly what your breath feels like, as it rushes past your nostrils? Few have, but it is a very handy focus for meditation. Most meditation schools teach that the ability to focus on one thing

Notice how your breath changes over a single breath (and ultimately changes over a 15 minute meditation).

Tibetans traditionally inhale blocking each nostril, to focus on the differences between different nostrils, before they begin.

‘Follow’ Your Breath

Many people find it useful to count their breaths, usually from 1-10, as a good way to start their meditation, or even as the main substance of it.

Watching your breath is not easy, so don’t get frustrated. Just gently try to notice each breath. Thoughts and distractions will come to your mind during the meditation. Just focus on them for a small time, then let them go with your breath. If you find yourself getting completely lost in thoughts, simply return with a smile to ‘one’.

If a thought or emotion comes up regularly, this may be something you need to work on or clear. There are certain meditation techniques that help you do so.

We have a motivation behind everything we do: playing sport it may be to win a game, and perhaps not to make a fool of ourselves! Our motivations determine what it is that we do.

One typical motivation we might keep in mind before we start our meditation might be

I wish to grow so that I may be of more help to myself and to others.

It doesn’t matter how long we meditate. It matters how regularly we meditate.

The most important thing to doing a meditation practice is consistency. Most people find 10 minutes in the morning, before the business of the day begins, is an ideal place start. Others prefer the evenings. Remember, it takes three weeks of doing something for it to become a routine.

This is a good general introduction to meditation is coming soon »

Make a Special Place to Inspire Your Meditation

We are more influenced by our surroundings than we appreciate. Many successful people would be embarrassed to admit, 90% of what they achieved was being around a good environment.

You should have a place that you have dedicated to your meditation practice, be it at home, work, or anywhere else. This should be a place where you won’t likely to be interrupted, and you can leave special items on display. The objects that inspire you might be an old, low table, a photograph of a religious leader or special place important to you, a holy sculpture (such as The Buddha, or Jesus), holy water, a flower or other plants in a vase, religious beads, incense, a candle, a bell, a special book, or other items that are unique to you (links to follow).

Consider all the senses, and consider covering this area with a cloth to keep it tidy and dust free. All of these things will have a noticeable effect on your mind and motivation.

Soon we will have a good collection of items that are recommended to make an effective meditation space »

Purchase a Good Meditation Book to Guide You.

If you do not have a dedicated teacher, a good meditation book will be the next best thing. Finding a good book is difficult without a good recommendation. We have found the following are the best meditation books to own, for each different approach you might be interested in:

• Mindfulness (a good general meditation approach, where you focus on your body and breath)
• Zen Buddhism (incorporating the above, Zen Buddhism uses ritual and other tools to deepen a meditation practice.
• Tibetan Buddhism. Tibetan buddhism combines prayer, visualizations, and other practices, aimed at transforming your mind as a vehicle for enlightenment.
• Christian Meditation. Fast becoming an important part of Christian practice, and indeed always part of the Christian tradition, this book is the best introduction.

You will soon be able to read readers’ reviews of different meditation books here »

Have a Comfortable Cushion, Chair, or Stool.

We should not be so taught so as to make ourselves stiff, nor too relaxed to be slouched

You do not have to sit crossed legged to meditate, you can sit in a chair (from Amazon, above), or kneel on a special stool. However, it is useful to have a specially made seating arrangement, as comfortable sitting is so important. Here is a great cushion, a great meditation stool, and a great meditation chair, that are not very expensive (links coming soon).

Maintain a Good Posture

Your back should be as if a stack of coins were reaching straight through your back and head up to the sky.

Many people prostrate themselves before meditating, as maintaining a humble attitude is important for any progress. We always have a lot further to go.

Sit or kneel down, and raise your back to a straight position, but not rigid.

Importantly, you should lock or close the door, ask not to be disturbed, and turn off any electronic items, including mobile phones.

A good book with excellent diagrams about meditation seating arrangements and posture is coming soon »

Consider Why You Are Meditating (Your Motivation)

A book that explain the full possibilities available through meditation to come »

Sit Quietly for a Few Moments

Whatever we rush into we are likely to do poorly. Similarly, with meditation, we should take a moment to let our previous state of mind subside before meditation, to let our focus move to the task at hand.

We will have a a good book on the beauty of silence to recommend soon. Once you feel ready, you are ready to move to the next step, which is to set your positive motivation.

Our contents include the internet’s only, DIY step by step guide that can get you started, and through all of the common obstacles to a healthy meditation practice. We cover things like a lack of motivation, restlessness, making no progress (imagined, and actual), and other things that can get in the way of this ancient and proven technique for inner happiness.

We also review the best books on the subject, with ideas on improving your practice from the Dalai Lama, Thich Nhat Hahn, as well as Christian and Sufi masters. We also look at Zen, Hindu, and walking meditation. Some of these are great if you are looking for a way to spice up your practice. Who knows, you may be the world’s best walking meditator in waiting!

We are thankful to everyone who has contributed to so much great content over the years. And for those like Dan and Sue who have helped with web design, and Photoshop, skills, to make this site what it has been for so many.

It will take us a while to move all of our old content across, but until then – or if you are looking for the previous site that was on this domain name – this information was previously at this address:

Meditation is a relaxation technique employed by hundreds of thousand people. The idea behind it is that with the right tools and a little inner peace you can center yourself completely so that you find a balance between all of your emotions. Meditation is thought to be one of the simplest ways to set emotional rightness. There are a great many tools that can enhance the time you spend meditating but before you try anything particularly exotic you’ll have to understand the basic methods that go with meditating effectively.

The first thing you should do when beginning to meditate is to establish a time of day that you will be able to do so. Meditation has been found to be most beneficial when done on a consistent schedule. That being said the schedule does not necessarily have to be the same time every day. You may have a rotation of three or four days if you so wish, as long as it is a set time on each day and the schedule rotates itself as such. As long as the time you decide to meditate is a time where you are not bombarded with thoughts outside of the purpose of relaxation you should be fine. That being said if you are used to using your mornings to set up the things that you have to do throughout the day you should not attempt meditation at this time. On the other hand if you use nights to go over what happened over the course of your day doesn’t try to break this cycle and meditate then.

The next step of meditation is simple comfort ability. Find a spot and position that you aren’t feeling as if your body is straining to maintain your stillness. You have no doubt seen people on television or in movies meditating in a crossed legged position on the floor. While this is a common position it is not the only acceptable one. If you find that your legs fall asleep while you are crossed legged then unfold them. If you do not wish to sit on the floor then sit on a couch or another cushioned place. It is impossible to get the full benefits of meditation if your body is in pain or discomfort. It is important that you are in a position where you are not likely to fall asleep (as while sleep is important you’re your body you are not likely to get the same experience from sleep as you do meditation) but at the same time it is important for you to be able to relax for however long you have decided to hold that position.

Take time to observe the silence around you. Meditation can be seen as taking the silence of your environment and bringing it into your body. Close your eyes breathe deeply. Listen to the sound of your heartbeat as you relax.
While there are many things that go onto the list of “how to get the most of out our meditation session” the most crucial point is to concentrate simply on concentrating. Whatever your reason for beginning a meditation schedule you will have to find them yourself in the quiet of your own mind.