Meditation

When the mind is empty of conscious ideas, intentions, prejudices and demands, we have then become free from the mind chatter of confusion.

We can aim to become balanced and centred in the present moment, aware of what we are experiencing, as we enable our thoughts to drift through our mind without resistance.

Reference: Meditation as Medicine By Dharma Singh Khalsa, M.D. and Cameron Stauth. "Long-term meditators experience 80% less heart disease and 50% less cancer than non-meditators."

 

Meditation has been shown to be effective in

  • boosting the immune system
  • reducing stress
  • dealing with negative emotions
  • lowering blood pressure
  • lessening anxiety
  • reversing heart disease
  • stopping smoking
  • weight loss
  • management of eating disorders
  • addictions
  • improving sports performance.

 

Experiment and find a meditative process that works for you.

Additional benefits to meditation can be achieved by being part of a meditation group.

An experienced practitioner will guide you through the process.

The shared energy of a group can be nurturing. 

Sharing your experience of the session builds camaraderie and confidence in the meditative process. 

There are variable meditation styles/activities, such as Mantra, Chakra, Vipassana, Steady gaze, Nada Yoga, to name but a few. Enjoy finding a style that suits you.

 

A General Guide to Meditation

Find a quiet time and place to meditate. 

A time when you will be free from distractions and interruptions

A place where you feel comfortable to relax and unwind. 

Ensure that your environment is a comfortable temperature for you.

Sit Comfortably

Position yourself with your back straight - ensure you are steady and comfortable not rigid. 

Clothing

Wear comfortable loose items of clothing so your breathing can be easy and unrestricted. 

Ease your stomach

Try to meditate between your food intake. First thing in the morning is an optimum time.

Ensure there is a comfortable gap after eating, so you don't feel full or sleepy. 

Also ensure that you are not feeling hungry and that your stomach is settled and eased. 

Gently warm up

 Move your body before you start to warm up your limbs by stretching and gently moving to allow the body to warm up ready for sitting and resting.

Breathe

Prepare for mediation by taking a few deep slow breaths. 

Breathing in slowly and gently into your stomach and allowing your breath to release slowly at a consistent pace.

Close your eyes

Allow your eyes to gently close. 

Then very slowly open your eyes a little and allow the eyes to relax and close again. 

As you focus on your breathing be aware of your body relaxing and the mind becoming calm.

Keep focusing on your breath

Notice as you fall into a gentle rhythm your body relaxes, and so does the mind.

If you find unwanted thoughts come into your mind, acknowledge them and allow them to drift away. 

Come back to your breathing and the feeling that in this present moment you are at peace. 

Your breathing will become naturally slow, steady and calm. Relax into this beautiful moment and the feelings of wellness.

Time

Continue your meditation for a few minutes and gradually increase your meditation time at your own pace. 

Concluding the meditation process

When you are ready, become aware of a sensation in your hands and then in your feet.

Stretch your arms out in front of you and spread out your fingers. 

Feel the positive energy moving into your hands and then place your hands on your head and imagine healthy energy flowing through your mind and body.

Place your arms by your side palms up, open your eyes gently, and welcome yourself back. 

 

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PNI Australia has provided this material for informational and educational purposes only. It is not intended to replace or substitute any professional medical care/treatment, professional or psychological advice.

It is not intended as a substitute for the medical expertise and advice of your primary health care provider. We encourage you to discuss any decisions about treatment or care with your doctor.

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