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Meditation ABCs

Updated on March 10, 2011

Enhanced vitality, better sleep, stress reduction are some of the physical benefits of meditation. "Meditation, not medication is my health slogan. Improvement in concentration will help your career. Over time you might find yourself awakening to a spiritual dimension in your life. This hub will teach you the essentials of how to meditate.

I started Vapassana (mindfulness) meditation ten years ago when I started a high stress IT position in San Jose. Each day I meditate for 20 to 30 minutes using the countdown timer on my cell phone. I meet up with my meditation group once a week on Wednesdays.

The Foundation

The foundation of meditation is that discord in our lives is often a reflection of our own mental turbulence. By reducing the turbulence in your mind, you will reduce the turbulence in your relationships. work environment and even your own body.

The Buddha taught that there are 4 meditations postures: sitting, standing, walking, and lying. Sitting meditation is the easiest posture to start with.

Easy Sitting Meditation

1. Your body should be in a balanced, comfortable state with your spine straight, I like to use a chair with a straight back. This is important for example a bean-bag chair won't do. Sit down with your feet placed solidly on the floor about shoulder-width apart. Let your arms relax, hands on your lap with one hand on top of the other, palms facing up. Your head is level. Keep your eyes half open or softly half-closed (so you don't fall asleep). The posture is meant to enable you to breathe freely and deeply.

2. Set a count-down timer to the length of time you want to meditate. I use the count-down timer on my cell phone. 5 minutes is good target for beginners. Add time as the quality of your mediation improves. Experts say it takes at least 20 minutes of meditation to get real benefits.

3. Now concentrate on your breathing. Saying (to yourself) "in" on the in-breaths and "out" on the out-breaths. Whenever your mind drifts, bring it back to focusing on your breath. As you relax your breathing will gradually deepen.

Try to practice at least once a day. It works best for most people if they always practice at the same time of day.

After a months meditation practice, you can try to reach a count of 9 on the in-breaths, hold for 2, count to 8 while expelling and then hold for 2.

Loving kindness meditation

As you meditate repeat the following phrases softly to yourself.

May I be happy and peaceful.
May I be healthy and strong.
May I be filled with loving-kindness.
May I fully awaken and be free.

Each time you repeat the phrases, you can hold others in your thoughts; "May my family ...", "May my coworkers ..." , "May all beings ..." .

That't it!


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    • johndvan profile imageAUTHOR


      7 years ago

      Thanks for visiting nextstopjupiter. I enjoy following your hubpage journey especially your travel writing.

    • nextstopjupiter profile image


      7 years ago from here, there and everywhere

      Thanks for the useful informations, great hub!


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