Meditation Classes Palatine IL
Zen - Soto
Mindfulness / Thich Nhat Hanh
Mindfulness / Thich Nhat Hanh
Zen - Soto
Meditation Lovingkindness meditation, Loving kindness meditation
Although the concept of emotional intelligence is relatively new in the west, Buddhist practitioners have been in the know for over 2,500 years. > This simple meditation practice - the Development of Lovingkindness - helps us to develop a healthier relationship with ourselves and with other people.
1· Sit comfortably and with your back relatively upright, so that you have a sense of poise and dignity.
2· Notice the physical sensations in the body, starting from the feet and working up to the head, and relaxing each muscle as best you can. When the mind wanders (which it will do), gently bring it back to the sensations in the body. Some distraction is normal and it's best to accept it patiently.
3· Then become aware of how you are feeling. What emotions are present? You don't necessarily have to label them, just be aware they are present. Keep your awareness centered on the heart. These emotions will be your focus during the rest of the practice. If you realize you've been distracted, come back to your body, and then to your emotions.
4. Then on each out breath begin repeating a phrase, such as:
You can think of your heart being like a still forest pool, and the phrase being like a flower that you gently drop into the water. Let go of any sense of expectation you may have. Simply stay present with your emotions, and be open to the influence of the phrase.
5· Then call to mind a friend, and use a phrase (the same one you used for yourself or one that is more suitable for them) to wish your friend well. Note that you're not thinking about your friend here, but simply bearing the thought of them in mind, as a sense of presence or even a mental image.
6· Letting the thought of your friend fade away, call to mind someone you don't know well and don't have any strong feelings towards, and wish them well, using a phrase. It's normal to experience a little boredom while doing this, but just keep coming back to your body, to your feelings, and to wishing this person well.
7· Letting the thought of this "neutral person" fade away, call to mind someone you know personally and have conflicts with - perhaps a family member - and wish him or her well using a lovingkindness phrase.
8· Next, call to mind yourself, your friend, the neutral person and the person with whom you have difficulties, and wish all four of you well, using a suitable phrase such as:
Look for a sense of expansiveness as you take your well-wishing to all four people at once, and then expand your well-wishing yet further, to everyone around you. You can continue expanding the range of your well-wishing as far as you wish, including not just people but animals, until you are embracing all life in your heart.
9· When you feel it's time to end, let go of any phrases or images you've be...
Meditation Meditation - Staying Awake
By Steven Gillman
Why is staying awake while meditating important? Falling asleep is certainly relaxing, and can be good for you, but to get the full range of benefits from your meditation you need to have your brainwaves in the alpha and theta ranges. When you are asleep, your brainwaves range from theta to delta. Meditation should be a state of relaxed alertness (primarily alpha brainwaves). Try the following tips to stay awake.
1. Don't lay down. Laying down may be the comfortable way to meditate, but it is also the surest way to have trouble staying awake. Find a comfortable posture for meditating, but not TOO comfortable.
2. Don't meditate where you sleep. A comfy chair may be a great place to meditate - unless its the one you fall asleep in while watching TV. Anyplace where you regularly sleep is likely to trigger a sleep response in your body.
3. Create slight discomfort. If you are too comfortable to stay awake, try turning the thermostat down, sitting in a harder chair, or otherwise creating a minor irritation that will be enough to keep you awake, but not distract you too much.
4. Try meditating in a new place. Using a chair set in the back yard, or doing your meditation in the car at a nice park can be a good way to get out of a rut and wake up your mind.
5. Use an automatic wake-up position. Rest your elbows on the chair arms and have your hands comfortably up in the air. If you begin to sleep, your arms will fall, waking you up. Many meditators have used positions that prevent sleep in this way, without being uncomfortable.
Sleep is good, but meditation is more than relaxation. It should help you develop a sense of peace and relaxed alertness. If meditating has become nothing more than your favorite sleeping aid, start using these tips today to get back on track.
Steve Gillman has meditated and studied meditation for over twenty years. Visit his website and subscribe to The Meditation Newsletter at: http://www.TheMeditationSite...
Meditation Posture, Full Lotus, meditation
Full Lotus Posture
Provides the classical sitting position for meditation during longer periods of time without bodily movement
Promotes very great elasticity of the ankles, knees, and legs because of the position which is required.
Note: The full lotus position is an advanced yoga position that requires considerable amount of practice to master. If you cannot do half lotus position, you will not be able to do full lotus position.
How To Do Full Lotus?