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Transcript of Meditation
First: complete relaxation is critical. Continuous monitoring of relaxation by introspection is the sine qua non. Any time your mind wanders or you lose complete relaxation, relax more deeply. A wandering mind is agitated, relax more deeply.
As you have settled into your posture you then begin the practice by resting your attention on the breath. The breath will be the primary point of attention which you come back to for the select length of time. You are not going to focus on the breath, but rest your attention on it. There are many ways, you will find, to understand when you are resting on the breath and when you are focusing on the breath. That comes later. For now, your attention should notice the breath going in and going out.
Samatha And Techniques
Calming Meditation (samatha), which calms our minds and leads to higher states.
Samatha brings the scattered mind to one-pointedness; it sharpens the mind by removing unnecessary clutter.
The word samatha in Sanskrit (Tib.: shi-ne) means "peacefully abiding." Peacefully abiding describes the mind as it naturally is.
For a formal sitting pick a length of time to sit. Five minutes is a great time to introduce yourself to this formal practice. Its recommended to formally sit around ten minutes a day.
In the formal sitting: assume a relaxed and upright posture. Sitting in a chair is best for a beginner. Sit so that your feet are flat on the floor with your spine upright without overly slouching or sitting too rigid. If possible do not rest back of the chair. Knees should be the level of the hips or lower.
Initially select a place to sit where you will not be interrupted for your selected time period. In a city there is rarely a sound free place to sit. Quiet isn't necessary for Samatha, but you won't want to play music.
When you sit down, rest your hands on your thighs; so that your fingers come right up to your knees. In an upright posture your shoulder will rest naturally down, but if you pull your hands too far back it raises your shoulders. Work to find a relaxed place to put your hands where you won't develop back pain.
Rest your gaze directly in front of you. Because this meditation is about being present you can have your eyes open. You will see thee things in front of you and you will blink and your eyes will move. You do not focus on a spot, but simply rest your gaze. Naturally you will focus and unfocus. Come back to a resting gaze
If you see you are off your point and you say to yourself "Ding!" Then you check your posture - is it still upright? Then you can come to your gaze - am I staring a hole into a speck of lint on the floor? Then you come back to the breath. To start, rest the attention on the breath as it comes in and out of the mouth and nostrils. Then more specifically rest your attention on the out breath as it goes out from you in a whoosh. Then relax and wait for another outward whoosh. Without concentration, without focus, just being present and aware of how the breath goes out.
In between the out breaths you can explore all the other ways you are resting in the formal meditation setting. Do a sweep of gaze and body and environment, all seeking to relax into resting rather than focusing or spacing out.
As you sit with your attention resting on the breath, your mind will wander. Thoughts and ideas and feelings will come up. Most noticeably will be a narrative of what you are doing. When you notice this you can say to yourself "thinking" and then return your attention back to the breath.
End significantly. At the end of five minutes or whatever period of time - you can bow to yourself or ring a bell or take a large breath. Something to signify the end of your formal setting.
is a practice in which individuals trains the minds or induces a mode of consciousness, to realize some benefit.
Vipassana, is one of India's most ancient techniques.
The Buddha taught its follower to stop reacting emotionally, because due to this we would reach with emotions of hatred and anger.
Vipassana is a way of self-transformation with the purpose of removing the impurity state of the mind and the body
The aim for this kind of meditation is to reach full happiness and liberation.
Basic History of Meditation.
Some of the earliest written records of meditation (Dhyana), come from the Hindu traditions of Vedantism around 1500 BCE. The origin is not known.
The earliest records of the levels and stages of meditation of Buddhism in India are found in the sutras of the Pali Canon.
The sutras is a form of Hindu Scriptures.
The rules of morality, concentration, knowledge and liberation are key to meditation, placing meditation as a step along the path of salvation.
Since the Buddha started this kind of meditation, a chain of teachers have been passing it down to Buddhist for hundreds of years.
In current day, these kind of courses are still taught and available to people willing to learn.
To rid ones body from impurity, one must follow the following steps listed.
The Phases of Vipassana Meditation
The phases of Vipassana Meditation require a 10 day course, in which there are three steps that must be followed:
1. They must refrain from killing, stealing, sexual activity, the use of drugs, the use false and foul language.
2. Next , they must gain control over their breathing. and realize the flow of breath through the body.
3. The final step, is when they learn the meditation of loving and generosity. Through this process purity is earned and shared with all the beings.
Modern Practice of Meditation
some of the first scientist found that through meditation that the way you breathe affects y people's mood, and what you eat affects how you feel.
Scientist also discovered how our body needs rest to function properly, and that sleep does not fully cover the needs. Therefore, they meditate to fulfill the needs.
Meditation has been practiced for more than 5,000 years. But now a days, it has evolved into a structured practice that people use daily.
When meditation first started it was introduced by the Ancient Buddhist and it was meant to help deepen understanding of the sacred and mystical forces of life, but during the last ages it is frequently used for relaxation and stress reliever.
Practicing meditation can reduce anxiety, improve medical conditions and influences brain structure.
Unlike ancient meditation, modern meditation helps find inner peace, reduce negative emotions, and manage stress.
in the Buddhist tradition, vipassana means insight into the true nature of reality.
Types of Modern Meditation:
Mindfulness Meditation: is having increased awareness that you are living in present moment. The person concentrates in the flow of their breath. Thoughts and emotions can be seen but they should be passed without judgement.
Yoga: the person performs series of postures and controlled breathing exercises to calm one's mind and adopt a more flexible body, it requires balance and concentration.
Transcendental meditation: the person focuses on a word or a phrase to eliminate all thoughts on one's mind and achieve a state of perfect stillness.