Meditation is the practice of intentionally focusing on the present moment, accepting and non-judgmentally paying attention to the sensations, thoughts, and emotions that arise. For the formal practice time, sit on a cushion on the floor, or on a chair, with a straight and unsupported back. Pay close attention to the movement of your breath.
When you breathe in, be aware that you are breathing in, and how it feels. When you breathe out, be aware you are breathing out. Do like this for the length of your meditation practice, constantly redirecting the attention to the breath. Or you can move on to be paying attention to the sensations, thoughts, and feelings that arise. The effort is to not intentionally add anything to our present moment experience but to be aware of what is going on, without losing ourselves in anything that arises.
Your mind will get distracted by going along with sounds, sensations, and thoughts. Whenever that happens, gently recognize that you have been distracted, and bring the attention back to the breathing,
or to the objective noticing of that thought or sensation. There is a big difference between being inside the thought/sensation, and simply being aware of its presence. Learn to enjoy your practice.
Once you are done, appreciate how different the body and mind feel. Your effort in seated practice supports your daily life practice, and vice-versa. They are both equally important.
Benefits Of Meditation:
- Lowers high blood pressure.
- Lowers the levels of blood lactate, reducing anxiety attacks.
- Decreases any tension-related pain, such as tension headaches, ulcers, insomnia, muscle, and joint problems.
- Improves the immune system.
- Increases the energy level, as you gain an inner source of energy.
Try only with Expert, not a self. For more details refer to Official Book And Videos.
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