MEDITATION FOR INNER PEACE – A ROUTINE TO ADOPT IN 2013

“It is now or never” Krishnamurti

Med#1by Rafaela Alba

As New Year has begun, many of us vow to get mind, body, and health in good shape. I want you to participate in my journey in the practice of meditation. Meditation is not a religion, even though some religions practice it in different forms. Meditation is a scientifically proven method of strength and stress release that anyone can employ. Everyday, more doctors recommend their terminally ill patients for meditation classes. Studies have shown that people who meditate tend to be healthier than people who do not. “Laboratory experiments and psychological studies have demonstrated that meditation can improve mood; decrease anxiety; alleviate depression; lower blood pressure; strengthen the immune system; and promote optimism and resilience.” One Moment Meditation, by Martin Boroson. If you think that you are too busy to meditate, remind yourself of the hours that you spend watching TV, searching on the web, talking on the telephone or sending text messages. Instead, consider offering yourself five minutes to meditate.

I started practicing meditation on March 2009 and since then have incorporated it into my everyday routine. I believe that it is one of the most important skills that I have learned. Thank you to Louise Hay and Dr. Wayne Dyer for introducing me to meditation. At the beginning, I started with five minutes every morning. If you are new at it, I recommend that you follow this simple technique and practice it for the same amount of time, for five minutes. Now I meditate at least fifteen minutes in the morning and fifteen minutes before I go to bed. I extended my time of meditation as I became more comfortable and connected with it. Meditation has helped me in countless ways. I feel more connected with my inner self, and I have increased trust in my instincts. I now get answers that I am looking for. I even feel more relaxed. In addition, I do not catch the flu or get colds. It helps me to reach another lever of consciousness to arouse and elicit positive changes and growth in my life.

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REWARDS OF MEDITATION:

  • You achieve a powerful feeling of inner peace.
  • You rest and relax.
  • You connect with your inner self.
  • Your thoughts are clearer and wiser.
  • You look healthier and fit.
  • You increase your energy and talents.
  • You improve your skills and agility for sports, your occupation and the arts.
  • You lower your blood pressure and fortify your immune system.
  • You alleviate symptoms of pain, anxiety, distress, and depression.
  • You become more attuned to your body and subsequently heighten your sexual potential.

I use meditation to calm and control my mind. How do I meditate?  I sit quietly, close my eyes, and allow my thoughts to pass softly through my mind. Because mind’s nature is constant thinking, sometimes getting rid of your thoughts can pose a challenge. Therefore, do not give them importance and go back to count again. Then your thoughts will vanish. I employ different types of meditations, depending on my need or desire. Sometimes I just focus on my breathing; other times I use audios, video or a mantra (a word or phase that you can repeat). Many sources allow you to explore and learn to meditate such as: specific meditation formalized classes; books; audios; DVDs; the world wide web; YouTube videos, etc. There is no right or wrong ways to meditate.  The more familiar you get with it; you will develop the best method that works for you.

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Meditation is a logical solution to confront the challenges of everyday life. We all know that life brings all sorts of challenges to your mind and your body. Stress is one of those challenges that can interfere with your thoughts and weaken your immune system. Meditation will help you gain control of yourself. It can bring you spiritual awareness and God-Realisation and self-discovery, if you so choose. Many people have asked me, what is the difference between prayer and meditation, and my response is that the difference between prayer and meditation is that prayer is a communication with God, whereas during meditation you listen to God. Meditation is a best practice to discover your highest potential because; during its practice you can listen to God and your inner self.

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Recommendations for meditation:

  1. Look for a quiet place with no distractions.
  2. Use comfortable, loose fitting clothing.
  3. Sit on the floor with crossed legs, or on a chair, and sit upright with your feet flat on the floor.
  4. Keep your back straight.
  5. Rest your hands on your knees with open palms facing up, if meditating on the floor.
  6. If meditated on a chair rest your hands on your thighs facing up or down.
  7. Close your eyes and concentrate on your breathing. To start, take a slightly deeper breathing.  Inhale air and when you do it make sure your belly expands as you breathe in. When you slowly exhale, your diaphragm should release air and shrink.
  8. To keep your mind out of wanders and if you lose attention to distraction, go back to concentrate on your breathing. And black out your thoughts. Let your breathing pace itself.
  9. Count from 30 to 1, visualizing the number on your forehead. Then start again at 30.  If you lose your concentration start over (on your counting).
  10. Before I start meditating I read a prayer like this. For example:

MY MOMENT OF TRANQUILITY

This is my moment, my moment of quietness and peaceful setting. Today I have the opportunity to concentrate on my breathing and my interior silence. I am relaxed because I’m letting my thoughts navigate and vanish. This is my breathing space where I choose to be in serenity. I am learning to control myself, be patient and to contemplate my mind. It is easy for me to let my thoughts quiet down and to focus my intention. If distraction comes I have the will to go back to concentrate on my breath, and blackout my thoughts. I let my breathing breathe itself. Meditation is giving me the wisdom to maintain myself in good strength and balance. I am healthy, full of energy and enthusiasm. I experience sense of strength of gratitude. I like where I am. Meditation brings me my greatest joy. I feel in peace with myself.

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If you give yourself the chance to meditate you will become more calm, alert, balanced, healthier and content.

“Meditation is a way to practice being your own ally” Jens-Erik Risom

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