Throughout history, meditation has been an integral part of many cultures. Records indicate that meditation was practiced in ancient Greece and India more than 5,000 years ago. In the Buddhist religion, meditation is an important part of their spiritual practice. Different forms of meditation are practiced in China and Japan, and Christianity, Judaism, and Islam have traditions similar to meditation. The word
meditation comes from the Latin &meditari' which means: exercise, turn something over in one's mind, think, consider. It is defined as "consciously directing your attention to alter your state of mind."
Meditation is one of the proven alternative therapies that in recent years have been classified under the mind-body medicine therapies. It is continuing to gain popularity, as more and more health experts believe that there is more to the connection between mind and body than modern medicine can explain. Meditation has been shown to aid the immune system and improve brain activity, according to researchers. More and more doctors are prescribing meditation as a way to lower blood pressure, improve exercise performance, for people with angina, to help people with asthma to breathe easier, to relieve insomnia, and generally relax everyday stresses of life. Many hospitals now offer meditation classes for their patients because of the health benefits. All promote physiological health and well-being.
Traditionally meditation has been used for spiritual growth but more recently has become a valuable tool for managing stress and finding a place of peace, relaxation, and tranquility in a demanding fast-paced world. Benefits resulting from meditation include: physical and emotional healing; easing stress, fear, and grief; improved breathing; developing intuition; deep relaxation; exploring higher realities; finding inner guidance; unlocking creativity; manifesting change; emotional cleansing and balancing; and deepening concentration and insight.
Meditation elicits many descriptive terms: stillness, silence, tranquility, peace, quiet, and calm. All counter stress and tension. Lama Surya Das in his book Awakening The Buddha Within says, "Meditation is not just something to do; it's a method of being and seeing - an unconditional way of living moment by moment." In other words, learning to live in this moment because this moment is all we have. Henry Winkler is quoted as saying; "A human being's first responsibility is to shake hands with himself." Meditation is an opportunity to &shake hands with ourselves' in a safe, simple way and to balance our emotional, mental, physical, and spiritual well-being.
Meditation takes many forms in today's society. All have one thing in common. They use concentration techniques to still the mind and stop thought. Various practices exist such as chanting (Mantra), focusing on energy centres in the body (Chakra Meditation), breathing, mindfulness (Mahamudra), loving kindness, formal sitting (Vipassana), expressive practices (Siddha Yoga), and walking to name some of the styles. Try each style and see what works for you or you may want to alternate between the techniques from time to time. For the purposes of this article, I will discuss Mahamudra and walking meditation.
Practical Steps To Begin Meditating
1. Find a place where there are few external distractions. A place where you feel emotionally comfortable, safe, removed from pressure and stress is the optimal location.
2. Wear clothing that is loose and sit or lie in a comfortable position.
3. Plan to meditate in an area that is warm and comfortable. You might want to have a blanket or light covering as some people experience a feeling of coolness when they aren't moving around for a period of time.
4. Candles can be used to focus attention on the task at hand. If you use them, remember to be cautious and extinguish them before leaving the room.
5. Relaxation is a key component of meditation. Take a few moments to bring about a state of relaxation by taking a deep breath through your nose, expanding your lungs and diaphragm. Hold the breath for a few seconds and slowly exhale through your mouth. Do this several times until you feel relaxed.
6. Calm, soothing music can be helpful for inducing a state of tranquillity and relaxation
7. If you are hungry, have a little something to eat, as it is not necessary to meditate on a completely empty stomach.
8. Put your expectations aside and don't worry about doing it right.
Meditation
Mahamudra is the form of meditation that is a way of going about one's daily activities in a state of mindfulness. It is meditation integrated into all aspects of our lives. This following exercise is one you can do anywhere to create a feeling of inner peace. It is particularly helpful for those times you are stuck in traffic, waiting in line at the grocery store or bank, at the office when days are hectic, or when you are picking up the kids from school or extra-curricular activities. "What I do today is important because I am exchanging a day of my life for it," wrote Hugh Mulligan. Meditation helps us remember to stop and &smell the daisies.'
Begin by taking a deep breath. Breathe deeply and as you do expand your lungs and your diaphragm. Hold the breath for a few seconds and slowly exhale through the mouth. Focus on your breath and clear your mind. Do this several times until you feel the slowing of your breath and a deep sense of peace fill your body. Consciously feel the peace permeate your body. Drop your shoulders and connect through the top of your head to the Universal Energy. Repeat. If you wish, send peace to those around you by connecting to their hearts with light and love.
Walking Meditation
A walking meditation is simply an exercise in awareness. There are four components:
�½ become aware of your breathing,
�½ notice your surroundings,
�½ be attentive to your body's movement, and
�½ take some time to reflect on your experience when you return home.
To practice &awareness walking' bring awareness to walking wherever you find yourself. Take notice of your breathing. Are you taking short, shallow breaths without even knowing it? If so, take several deep breaths and centre yourself in your body and in the present moment. Appreciate the wonderful body you have and the blessing of being able to walk.
Notice your surroundings. What season is it? Take a few minutes to listen to the noises around you. Feel the wind, sun, fog, rain or snow on your face. Look at the people, animals, birds, sky, trees, and buildings around you. Breathe in and out and realise that you are an integral part of the environment.
Pay attention to your body. Are you holding tension in your shoulders, neck, solar plexus, lower back, or legs? Breath into any areas where you are feeling tension and let it drain into the Earth. Next, pay attention to your posture. Are you standing straight and tall or slouching? Walk in a way that is comfortable for you with your body loose and uplifted. Walk with dignity and confidence, one foot in front of the other and pay attention to the experience of movement. You can walk mindfully anywhere, along a sidewalk, walking your dog, in the mall, along the hallways at work. You simply remind yourself to be in this moment, taking each step as it comes.
Some people find it helpful to repeat a mantra (mantras are sacred words repeated in order to bring focus to your mind). You can also use a variation on the walking mantra by counting your breaths. Walk more slowly than you usually do and count how many steps it takes for your intake of breath and how many steps for your exhale. In this type of meditation, your attention is focused on both your steps and your breathing bringing together a wonderful balance of peacefulness and awareness.Take some time to reflect on your experience when you return home. Five or ten minutes brings closure to your walk and provides an opportunity to make the transition from this &place of peace' to ordinary day-to-day activities.
Gwen Nyhus Stewart, B.S.W., M.G., H.T., is an educator, freelance writer, garden consultant, and author of the book The Healing Garden: A Place Of Peace - Gardening For The Soil, Gardening For The Soul. She owns the website Gwen's Healing Garden where you will find lots of free information about gardening for the soil and gardening for the soul. To find out more about the book and subscribe to her free Newsletter visit http://www.gwenshealinggarden.ca
Gwen Nyhus Stewart © 2004 - 2005. All rights reserved.
Article Source: http://EzineArticles.com/
In my family law practice, one of the most common things I hear over and over from clients who have just had the law explained to them is, "I wish I had known that a long time ago!" Or, "If only I had known that before (whatever) happened."
People entering any form of long-term relationship, whether married, domestic partners, or just living together, are typically unaware that their relationship to each other--and to third parties, like creditors or government agencies--are defined and governed by rules of law, often in ways they did not expect or would not have agreed to had they known. They are not aware of what can happen when events force these rules into play.
Another surprise is that new laws can come along at any time and change your legal relationship in significant ways without you knowing or agreeing to it. And that's nothing compared to what can happen when you move to another state. Rights and duties that you might or might not have been aware of will suddenly become entirely different. Law books are filled with the cases of unhappy people who found out after the fact that things were not as they had thought or wished.
Here are two more things that couples should know. First, couples can make written agreements that change the rules of their relationship to suit their own needs and preferences.
It is much better if you do not wait in ignorance for some defining event to spring up and force the rules to your attention. I encourage every couple to know where they stand and learn how and to what extent they can tailor their legal relationship to more closely suit their personal wishes.
Above all, I recommend that every couple enter into a basic Couples Contract and give themselves the invaluable advantages that can be had just for spending a little effort to do it.
Your legal relationships have already been defined
If you are in a long-term relationship and do not have an enforceable written agreement, rules of law define and govern the following important features of your relationship:
- How open and honest you must be with each other
- Who owns income earned by either of you during the relationship
- Who can manage the money and assets
- Who owes debts incurred by either of you before or during the relationship
- Who owns property acquired during the relationship
- Who can be covered by health insurance
- Who can authorize medical or mental health treatment
- Who can visit in a hospital or jail
- Who can order care and apply for benefits after disability
- Who inherits if there is no will
- Who is included in the retirement plan
- Who sees to the partner's wishes after death
You have a choice: accept the rules imposed by the law, or tailor the terms of your relationship in a written agreement to better suit your needs and preferences. You can learn more at www.nolocouples.com.
Copyright 2005 Ed Sherman
Ed Sherman is a family law attorney, award-winning author, and founder of Nolo Press.
He started the self-help law movement in 1971 when he published the first edition of How to Do Your Own Divorce, and founded the paralegal industry in 1973. In his latest book, featuring the Couples Contract, Ed applies what he has learned from years of experience to help couples protect and preserve their relationship. You can order his books from http://www.nolocouples.com or by calling (800) 464-5502.
Article Source: http://EzineArticles.com/
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