Discovering the Art of Meditating

Although its roots date back to antiquity within various cultures and religions, meditation has become a common practice in modern times. Derived from a Latin word meaning to ponder; mindful contemplation; engage in thought; plan in the mind, it becomes clear why the act of meditation has survived throughout the years.

You don't need to be a religious or spiritual person to find value and benefits from meditating. At its core, meditation is about touching the spiritual essence that exists in all of us. It can be an expansive way of seeing the world, it can help you visualize the accomplishment of a desired goal or allow you to go beyond the chatter of your thinking-mind and reach a greater state of wellbeing.  

Benefits of Meditation:
Stress Reduction and Pain Management
Lowered Blood Pressure
Lessened Anxiety and Depression
Problem Solving
Metabolic Balancing and Weight Loss
Increased Accomplishment & Creativity
Greater sense of Self Awareness
Improved Emotional and Physical Health
Longevity
Enlightenment

10 Steps to Tranquility:
The actual act of meditation can occur in a variety of postures. You can sit in a full or half lotus, lie supine, kneel or stand—it is simply a matter of choice and selecting a position that is comfortable for you. Music and movement or rhythmic sounds can also be used to get to that place of total relaxation and calm. The main goal is to encourage mindfulness and balance.

1. Set aside 15 to 20 minutes of quiet time.
2. Choose a location that is distraction-free and nurturing.
3. Sit in a comfortable position that allows your spine to remain straight.
4. Close your eyes.
5. Focus on your breathing.
6. Focus on the space on your forehead between your eyes.
7. Relax your shoulders and body with each inhale and exhale.
8. When the mind wanders, bring your attention back to your breath and the center of your forehead.
9. You may find it helpful to focus on an image, color, word, or mantra that is positive in nature and assists you in attaining a deeper state of relaxation and “mindful contemplation.”
10. Practice these steps one to two times per day. Keep notes about your experiences and be patient with your progress.

Rachel Saunders is a certified Pilates instructor, meditation guru and owner of Primarily Pilates in Scottsdale, Ariz.

Find out more about Rachel at http://http://www.PrimarilyPilates.com

Comments

Posted By: Kristi
On: April 28, 2011 05:48PM

I beleive in the benefits of meditation and have found if I can simply spend a few minutes breathing, even when I take a break at the office, it makes a difference. Although I dream of meditating an hour a day, at least I'm on the right path. And guided meditations, when I do have more time, have been very helpful to me.