Exercises For Meditation
Before we demonstrate exercises for meditation, lets look at some basics about meditation. Meditation is an ancient form of prayer. Often associated with relaxation, it creates a wonderful feeling of being one with God and nature. But what you may not realize is that there are physiologic changes associated with the state of meditation. Those changes begin with the brain.
When you meditate, your brain produces frequencies that are different than when you are dealing with your daily activities.
The different brain frequencies are
1. Beta, which is normal conscious thought.
2. Alpha, which is associated with relaxed waves and meditation
3. Theta, which is meditation
4. Delta, which is deep meditation or deep sleep
Thee are other frequencies that science has uncovered but these are the main categories.
Apart from the changes that occur in the brain, exercises for meditation cause changes in the body as a whole. Regular meditation is associated with reduction in stress, blood pressure, and pain levels. It increases energy and improves sleep. All of these changes add up to overall improved health.
Meditation is different than being in a state of hypnosis. Mediation is about clearing the mind, and hypnosis offers a state of suggestibility so that you can program the subconscious mind.
There are several exercises for meditation to get you to the point of producing the brain waves associated with meditation. I will present you with two exercises that I use to teach my patients this art.
These exercises for meditation are great for beginners. They teach you to focus on your breathing. This is the first step to control the mind and body.
In this exercise for meditation you will focus on a square in your mind. The exercise starts with your focus at the bottom left corner of the square.
You then breathe in for a count of four as you move your attention up the left side of the square. As you approach the top you enter step two of the exercise. Here you will hold your breath as your attention moves from left to right across the top of the square. Count to four as you complete this step.
When you reach the top right corner of the square you begin to exhale and move through step three of the exercise. Continue to exhale for a count of four as you approach the bottom right corner of the square.
For the final step of this exercise for meditation, you simply hold your breath out as your attention moves from right to left across the bottom of the square and you count to four. You have now completed one cycle.
This exercise for meditation can be repeated as long as you have time to do it. As you focus on the exercise you will begin to clear your mind of your thoughts and troubles, reaching a place where there is only the square, and the exercise.
1.Begin at the bottom left corner of the square. Inhale for a count of four as you move up the left side of the square-
2.Hold your breath for a count of four as you move across the top of the square moving left to right-
3.Breathe out for a count of four as you move down the right side of the square from top to bottom-
4.Hold your breath out for a count of four as you move across the bottom of the square from right to left and approach the finish.
This exercise for meditation is what I call "The Pond." I recommend using the squared breathing exercise for 2 weeks before moving on to this exercise. You may also want to do a few cycles of squared breathing just before you go to "the pond."
The pond is one of my favorite exercises for meditation. It is more of a game than using square breathing. It is easy to do but hard to do well. The first step includes you picturing a beautiful pond in your mind.
After you get that picture of this beautiful place in your mind, pick out a place in the center of the pond and allow your focus to move there. At this point you only see the water and it is perfectly still.
Your only action for this exercise is non-action. You must keep the water perfectly still in your mind. The problem is that the pesky thoughts that enter your mind are rocks falling into the water creating ripples across the pond.
Thoughts of any time are your enemy. I think of it like a game of "Space Invaders." Yes I know I am dating myself.
At first you will only be able to keep the water perfectly still for a brief time, but with practice you will see improvement and feel what it is like to have control of your mind. This is where the feelings associated with meditation will find you.
There is no way to "try" and reach this place. It is releasing all thoughts that will clear your mind and let you produce the alpha waves associated with meditation.
1.Picture a beautiful pond on a warm relaxing day-
2.Focus on the middle of the pond so you can only see the water-
3.Picture the water being perfectly still, holding onto this thought as long as possible-
4.Every time a thought enters your mind picture a rock hitting the water and causing ripples-
5.Your job is to hold the thought of the water being perfectly still, and keeping all other thoughts (rocks) out of your mind.
Enjoy this exercise for meditation.
If you need one on one help to see what meditation can do for you please contact my friend Melissa Hoffman at Power Meditations by
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