How to Meditate

How to Meditate - Basic Meditation Exercises

Meditation exercises are effective means of reducing stress and teaching your body and mind to relax. Not only that, such exercises can also help build self-confidence and self-esteem. And most importantly, just like any other exercise, it can help you maintain your good health and keep you in great shape.

There are many types of meditation exercises that you can do. It would depend in their ability to make you feel relax and relieve you of stress. One that you can try out is the walking meditation. It is a form of meditation that monks do as a habit in monasteries. What they do is walk the on a quiet area for a time while contemplating or meditating on something. It can be so easy that you can do it too.

In doing the walking meditation, what you need to do is find yourself a set path. It can be a circular track, a sports field, or even a large garden good enough for walking on. Start by walking the path in order to get to know the route. Once you have gotten used to it, begin taking in breaths in a slow and deep breath and then let it out slowly. As you do this, try to be conscious of your body. Feel or sense your entire body and be aware of its every parts. Try to walk slowly. As you are walking try to mentally be aware of how your body is functioning as it moves. Do not attempt to criticize every function or movement. Just try to be aware of how your body moves or works as it walks.

At first it might come off as silly for some people. But just like any other forms of meditation, it is not something that you should rush. You need to get comfortable with it. Sometimes distractions may come and they usually do. It is normal, especially on the initial days that a thought comes into your head like: "This is silly" or, "I have to do the dishes". When they do, just try to push them gently away, and continue on with your walking. You can do this for 10 or 15 minutes, take a bit of rest, and then get on with your normal routine in life.

Another simple meditation exercise that you can do is what is known as the "Step inside a Painting" technique. You can start by finding a painting or picture that you enjoy looking at. Place it a few feet away from you and at a comfortable visual distance. Find a comfortable place to sit on, preferably some area in your home where you will not be disturbed.

When you already have your painting and quite area ready, try to close your eyes. Be aware of how you breathe. Just be attentive to how your body functions as it is breathing in and breathing out. Try to keep everything as they are and try not to change anything, even the timing of your breathing. After a couple of minutes, you will notice your body beginning to slow down.

At this point, you can open your eyes and look at the chosen painting. Simply gaze at the picture. Be aware of the scenery, the lines, and the colors of the painting before you. Try to set the picture in your mind. Once you have it captured in your mind, close your eyes once again. Create the picture mentally and imagine yourself walking into the picture. Have yourself stand inside the picture in your mind. Take a look through the frame and to the place where you are sitting. Allow your mind to take you into the picture. Explore and be aware of your surroundings as you are inside the painting. It can be quite an adventure trying to learn some of these meditation exercises.
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Meditation Chairs

No More Sitting On The Floor Thanks To Meditation Chairs

One of the most challenging things when meditating is finding the right sitting position. This is because your legs could become numb after some time which is why even if there is already meditation cushion in the market, there are some who still prefer to use meditation chairs instead.

When you look at a meditation chair, the first thing you will notice is that this does not look that different to a dining chair. It has 4 legs and a back rest. However, what it does best is make you more comfortable than when you are sitting on the floor by being able to mold to your body which prevents cramps and provides complete relaxation.

The material that makes this possible is called buckwheat hull because it conforms to your shape thus providing a firmer seat. It is also able to do this because of the ergonomic design which prevents the user from slouching during the most intense moments of meditation as it is angled slightly forward.

A good example of a meditating chair is the Seagrass. This was designed by a meditation practitioner who felt that it is very difficult to meditate while sitting in a lotus position. This chair allows you to cross the ankles or the feet or pull them up if you are tired of having them rest on the floor. It also provides proper spine support so you will never experience any back pain after the session.

The Chinese meditation chair is perhaps the oldest since it has been around for centuries. It didn’t have ergonomic features like the ones we have now but it has a very wide base so that the user has sufficient room to also cross their legs. It also did not have any cushioning but you can easily fix that.

Another example is the Tilt Seat that is also known as the kneeling chair. The beauty of this meditation chair is that it does not put any pressure on the knees and this can also be used as a study table because you can easily read a book when you put a cushion on the floor.

There are other meditation chairs available and they come in other shapes and sizes. One option for those that want something bigger is the meditation bench. Because of the larger area, those of you who still prefer the lotus position can do so without putting pressure on the legs. Something similar to that is called the cane chair for meditation.

When choosing the right seat, you should always consider your height, size and comfort level. Don’t forget support for the back so this also helps improve your posture.

The nice thing about meditation chairs is that they are light and portable. It can easily be stored in the closet when you are done and the designs that most retailers have can easily compliment with the rest of the items in the room.

The meditation chair is designed to make you feel comfortable in the 15 or 20 minutes when you are in session. How you make your mind and body relax is already up to you so if you are serious about improving your health or combating stress, then investing in one of these will surely be good for you. …Read more >>

Meditation Cushions

Most forms of meditation require the person to sit in a comfortable position. You can do this by getting a mat or a chair. But since this does not always make you feel at ease, someone decided to make meditation cushions.

What is a meditation cushion? Basically these are aids in meditation that do not offer any back support because they help lengthen the spine and correct your alignment so you are able to breathe better, increase blood flow and flexibility.

There are three types of meditation cushions around. These are namely the Zafus, the Zabutons and the seiza bench. What makes each different from the other? Well, the Zafus is a smile cushion that can be placed on the floor or over a kneeling bench. The Zabutons is a sitting mat which provides essential cushioning for the ankles, feet and legs. While the seiza bench is best for people who have knee problems.

The first two meditation cushions are used quite often in Zen meditation. But as meditation has become a popular form of alternative exercise, this has also been used in health clubs and fitness centers.

The three meditation cushions come in a variety of sizes and colors. How much do they cost? Any of the three meditation cushions mentioned cost from $30 to $60. You can easily acquire them by going to a specialty store or buying these goods online.

When you go around looking for meditation cushions, make sure it is real thing and you will know that simply by looking what is inside. The meditation cushion is usually filled with one or two rare materials namely Kapok and Buckwheat Hull. What makes these two so unique is that when Kapok is blown, it becomes firmer. Buckwheat Hull on the other hand forms to the body when it is applied.

Apart from the three meditation cushions for the lower part of your body, there is also one for your eyes. These are called eye pillows and used only when you are lying down while meditating. This is made of flax seed and covered with silk which is placed over the acupressure points that surround the eyes.

This performs two things. First, block out light and the other is to relieve tension. This is often used with aromatherapy oils to enhance a deep feeling of relaxation.

If you travel often and find carrying the standard meditation cushion inconvenient to carry around, you can get an inflatable meditation cushion. It is very to set up and hide so you can still get your daily dose of meditation 15 to 20 minutes a day.

Can you use your pillow as a makeshift meditation cushion? It can but only in the short term because the materials used here are made from cotton as this does not form to the body unlike Buckwheat Hull. Chances are, you will have to make adjustments during your session so you will not be able to maximize it.

So, for those that want to meditate without any distractions, it is best to get a meditation cushion. There are three to choose from; the Zafus, the Zabutons and the seiza benches. You just have to find which one is right for you so you can reap the benefits of meditation like others have in the past.
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