by Cameron Storey
This article is an offering to help those who are searching for inner-peace, to help them let go or go deeper, for any other purpose it's worth nothing.
Welcome to meditation. First of all relax, kick off your shoes and find a comfortable posture on the floor, on a stool or in a chair. Allow the spine to be as upright as possible without strain. Probably better if you’ve not lying down as your snoring could be distracting to others. This session will be ending at ten minutes to the hour (for questions), so you will have time to get to your next session. We will be meditating for around 30 minutes and this will be done in four parts:
1. Relaxing your body. Totally relax your feet, legs, hips, buttocks, abdomen, back, chest, arms, neck, head, face, internal organs and brain. Allow stillness, if you need to move, then quietly with awareness.
2. Following your natural breath. At the entrance to the nostrils or through the back of the throat or the sensations within the lungs or diaphragm, if your mind is busy or you are tired-lengthen your breath
3. Watching the sensations of your body. Sensations /feelings of: heat, cold, the atmosphere, your clothing, tingling, pulsing, itching, pain, tightness, bliss, restlessness, boredom, numbness, etc, just watch
4. Resting into the natural silence. Your essential nature and that of the entire universe, at a deep enough level, Now, is peacefulness, contentment, happiness, just being, pure consciousness
You can let go of all judgements, problems, worries, doubts, obligations, desires, pains, responsibilities, memories, imagination or fears, NOW or as they arise. Whatever arises has the same nature-IMPERMANENCE. All phenomena in this universe arises and passes, so there is no need to be concerned or worried ‘what’ arises in meditation for you.
The mind operates in dual aspects: Within the aspect of time it focuses on the past (memory) and/or the future (imagination based upon memory) and it fluctuates rapidly between the two. Within the aspect of feeling it focuses on pain and/or pleasure, both past and/or future. Living from this duality of mind produces conflicts, doubts, fears, guilt, diseases, weight problems, tensions, muscle and joint stiffness, low energy, blood pressure etc. Being NOW is not an experience of mind/thoughts, it is observing from within the heart/love. It is a totally different method for experiencing the universe and yourself. This moment is unique, spontaneous and filled with love, peace and mystery beyond the smallness of thoughts about this moment. All problems related to the duality of the mind drop away with meditation practice.
What happens after this?
Practice! Make opportunities to meditate quietly in stillness and watch what arises for you. The more you practice more benefits you obtain and the more peaceful and contented you become. To help you practice meditation it is useful to have a structure. You may find it difficult to find deep teacher, so CDs are available below:
"The Meditation Practice Vol. 1" CD
"The Art of Relaxation" CD
These can help to get you started on your own practice or until you find a deep enough teacher later. This teacher can be from any religious background or lineage that suits you, the more universal the better, only their depth is important. Good luck!
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