STATION: INNER PEACE Take Time Out For Daily Meditations It will heal your body, mind and soul! This Station is a place to learn to find peace within yourself. A Station to Meditate and learn how to use this life gracing tool. Try it for at least a week, regularly and notice the deep stillness an essence of peace which permeates your inner self. BENEFITS OF MEDITATION Meditation helps us in many ways. You will begin to notice some benefits right away, while others will occur gradually. Beyond the purely physical benefits, which have been scientifically proven, meditators receive emotional and mental benefits as well as spiritual enrichment. When we meditate, we are focused only on the experience of meditation. We are living "in the moment." There is no room for our worries or fears. The stresses and tensions we have been carrying around are suspended. We become relaxed and are able to experience inner peace and joy. As meditation is practiced regularly, we find that they are able to handle everyday problems in a calmer and more relaxed manner. Our problems and difficulties are seen from a new perspective. Our coping skills are increased and we seem to find a new inner strength. Relationships at home and work are improved. Our lives become more productive. Studies show that through meditation we gain: Increased clarity of mind Improved emotional well-being Increased happiness Increased Intelligence Increased creativity Improved memory Improved relationships Reduced crime and improved quality of life in society PHYSICAL BENEFITS OF MEDITATION Meditation has been used successfully in the treatment and prevention of high blood pressure, heart disease, migraine headaches, and autoimmune diseases such as diabetes and arthritis, Fibromyalgia. It has proved helpful in reducing obsessive thinking, anxiety, depression and hostility. We've all heard of the "Fight or Flight Response." It is a natural defense response, which prepares our bodies for running or fighting. When we perceive danger our bodies respond and prepare to either flee to safety or fight back. Physical changes that take place include: Increased blood pressure Increased heart rate Increased rate of breathing Increased body metabolism (or rate of burning fuel) Marked increase in the flow of blood to the muscles of the arms and legs The more we activate the fight or flight response, the higher the chance is that we will develop high blood pressure or some other stress related problem particularly if circumstances do not allow us to actually give battle or flee. While this response is a necessary part of our make-up, it does not always serve it's original purpose of protecting us from physical danger. In our modern culture, this response if often activated repeatedly when the danger is not physical but emotional or social based. Therefore, we don't flee and we often don't fight back, resulting in anxiety, hypertension and other related diseases. However, we all have a mechanism available to us to counteract the effects of the flight or fight response. Dr. Herbert Benson calls this "The Relaxation Response. " When we invoke the relaxation response we stimulate an area of the hypothalamus which results in: Decreased breath rate Decreased heart rate Decreased blood pressure Decreased sympathetic nervous system Decreased body metabolism One of the ways to invoke the Relaxation Response is through Meditation. (Other ways include: Autogenic Training, Yoga, Progressive Relaxation, hypnosis and Sentic Cycles.) Meditation results in our experiencing physical well being. During meditation our body relaxes and we are free of stress and tension. Hundreds of scientific research studies have been done over the last 25 years showing the benefits of meditation. Most of these studies have been done on Transcendental Meditation but the benefits are common to other styles of meditation also. Research that meditation benefits us physically by: Reducing stress Lowering blood pressure Improving our health Increasing our energy Reducing insomnia and Reversal of biological aging THE SPIRITUAL ASPECTS OF MEDITATION "We meditate to find, to recover, to come back to something of ourselves we once dimly and unknowingly had and have lost without knowing what it was or where or when we lost it." How to Meditate by Lawrence LeShan Meditation helps us live a healthier, less stressful life. The physical and psychological benefits are wonderful and many people meditate only for those reasons. But they are only a part of what meditation can do for you. If we choose, we can use the practice of meditation to obtain knowledge and wisdom about our true essence. "It's like coming home" (a description given by a scientist) HOW TO MEDITATE There are many styles of meditations. Below are the steps for a basic mantra meditation. Meditation should be gentle. Do not force anything. Allow your mantra to flow naturally and effortlessly. Remember that in the beginning it is normal for your mind to jump from one subject to the next. When this happens simply re-focus your attention on the object of meditation and allow it to find it's own rhythm. Don't be critical of yourself when your mind wanders it will get easier with practice and you'll find yourself having fewer and fewer disruptive thoughts. 1. Find a quiet place. In the beginning, it is easier to meditate in a relatively quiet spot. This will help you "turn off" internal stimuli as well as external distraction. When you've become more experienced with meditation, you'll find that if needed you can meditate almost anywhere. 2. Sit in a comfortable posture with the back and neck straight. Be sure it is a position that you can hold for twenty minutes. Sitting in a chair with feet on the floor is a good position. You can also sit cross-legged on the floor or in a traditional lotus position. Kneeling with your back straight is another option. Lying down may lead you to fall asleep so it is best to avoid that a horizontal position. 3. Close your eyes. This is the best way to begin controlling your wandering mind. Eventually, if you choose, you will be able to exercise control enough to meditate while walking, standing or performing everyday activities. 4. Breath naturally. Sit quietly for a minute or two before beginning your mantra. 5. Focus the mind upon the mantra or object of your choice. Begin repeating the mantra over and over. Let it find it's own rhythm. The objective is to keep the mind focused on the object of your meditation. Do not use force or tension. Do not worry if your mind wanders. When you become aware that you are thinking other thoughts, or are aware of other imagery or feelings, gently return your attention to your mantra and begin repeating it again. Do not be concerned with how well you are doing. 6. Continue this for 20 minutes. In the beginning you may want to use a soft alarm of some kind to let you know when twenty minutes has passed. Do not use anything that is jarring. In a short time you'll find yourself automatically becoming aware that twenty minutes has passed. 7. Stop the mantra repetition and take a couple of minutes to slowly return to normal awareness. Do not open your eyes or stand up too fast. Allow your body and mind to readjust. THE MANTRA OR OBJECT OF YOUR MEDITATION Meditation must have an object to focus upon. Many people use a mantra. A mantra is simply a word or phrase that you repeat over and over to yourself. This is usually done silently, but can also be used like a chant. A mantra can be a meaningless sound, a religious word or phrase, or something with personal meaning to you but always keep it positive. Mantras have been shown to have very positive physical as well as mental and emotional benefits. The number of mantras available is endless, but here are a few to get you started. OM (or AUM) This is often said to be the source of all sound and a great creative force HAMSA Like the sound that you makes when breathing Others HAM, YAM, RAM, VAM, LAM; Love, Peace, Joy, I AM The object of your meditation can also be a physical object (such as a candle or a favorite item) or a mental image. You can meditate on a problem or idea, a thought or feeling, or a piece of information. Many people simply use their breath as a focal point. TAKE TIME FOR REGULAR SESSIONS Learning to meditate takes only a few minutes and your body will immediately start to respond. However, regular meditation is needed to gain the full benefits of meditation. With practice your level of relaxation will deepen. Your attention span will increase. You'll become more skilled at living in the present moment. Many of the mental and spiritual aspects of meditating will become apparent over time. WHEN TO MEDITATE Meditate twice a day for 20 to 30 minutes at a time. Good times are usually: In the morning after getting up, but before breakfast. In the late afternoon or early evening, before dinner. If possible, avoid meditating on a full stomach. Meditating too close to bedtime could be disruptive to sleep. ENJOY! Have you ever watched a sunset, sat by the ocean, or taken a walk in the forest and felt complete inner peace and well-being? That is the same feeling that is experienced during meditation practice. Meditation is a period of time set aside every day to quiet the mind. Meditation is a way to slow down, chill out, and get in touch with the eternal side of your being. Initially in meditation, thoughts are slowed down, and eventually, thought stops completely. The height of meditation is a state called samadhi where the mind is completely merged with worlds of perfect light. Meditation recharges you and helps you get in touch with your inner self. It brings clarity and insight into daily life - you can more easily determine what is really right for you. Meditation makes you happy and bright. It also empowers you to accomplish things in the daily world by connecting you to the power of the universe. Eventually, dedicated meditation practice leads to Enlightenment. The great news is that the benefits of meditation will be experienced right away, beginning with your first meditation session. Meditation Techniques There are many forms of meditation, such as chakra, yantra, and mantra meditation. While the forms of meditation vary, they all use concentration techniques, which help us to stop our thoughts. When the mind is calm, like a lake without any ripples, we experience total peace and empowerment. Meditation Tips Regardless of the form of meditation, it is a good idea to take a shower, or wash your hands and face before you meditate. You may want to set aside a special place in your room that you only use for meditation. Or you can find a place outside that feels good to you. It is important to keep the back straight during meditation, whether you are sitting on the floor or in a chair. Energy flows up the spine, so we try to create a straight pathway for it. Also, it's a good idea not to eat too much before you meditate, or you will feel heavy and tired. At the end of a meditation session, always bow in gratitude and offer your meditation back to the universe. This humble sign of gratitude is very important in Buddhist practice. Many styles of meditation practice exist today. They generally involve focusing on energy centers in the body, concentrating on a picture or image, chanting, or breathing exercises. Regardless of the style, they all share a common goal - to stop thought. When our thoughts stop, we can connect to worlds of light, power, wisdom, and pure consciousness. Try each style and determine which one feels best to you. You may even want to alternate between the techniques from time to time. Whichever approach you choose, you will find that each meditation session brings a little more clarity and power into your life. The most important things are perseverance in your practice and the ability to never judge your meditation. Meditation takes practice, so don't expect too much too soon. If you find your mind wandering away from your meditation, do not get frustrated. Simply bring your mind gently back to the technique. Trust yourself and believe in the practice. "It is only with the heart that one can see rightly. What is essential is invisible to the eye." -The Little Prince Mindfulness Mindfulness is another form of meditation. It is meditation in action, and it is how we integrate meditation into all aspects of our daily lives until our whole life itself has become meditation. (Don't worry, this takes time to accomplish!). It is based on the Buddhist principle that whatever you focus on, you become. In Buddhism, we do not believe that the mind has a particular, solid shape. Instead, Buddhists believe that the mind is fluid. It takes whatever form you put it in. Whatever thought forms you hold in your mind will determine its shape. So if you focus on unhappy things, you will become unhappy, and conversely, if you focus on happy things, you will become happy! In practical terms therefore, mindfulness is all about being positive! It is a fun game you can play every day. Throughout the day, pay attention to the thoughts you think, the emotions you feel, your reactions, and so on. When something negative comes along, rather than reacting, engaging, or indulging in that negativity, consciously move your mind to something positive. For example, if you have a negative thought, replace it with a very positive one. In much the same way that your body needs to be worked out in order to become strong, your mind is like a muscle - you have to work it out in order to strengthen it! And eliminating negative thoughts and emotions from your mind I s like physical exercise - it's a good habit to get into! Eventually, you will find that you feel better and happier throughout the day, because you will not be allowing yourself to be brought down by any negativity you may encounter. Then at the end of the day, you will discover that you have more energy for the evening. Chakra Meditation Chakra meditation involves concentrating on energy centers, called chakras, that are found in the astral (subtle-physical) body. These energy centers are located along a nonphysical energy tube called the sushumna. The sushumna in the astral body corresponds to the spinal column in the physical body, starting at the base of the spine and ending at the 'third eye', between the eyebrows and a little above. Seven primary chakras are found at different points along the sushumna. Kundalini, also called chi, prana, or raw energy, sits at the base of the spine in the first chakra. During chakra meditation, the kundalini energy is pulled from the first chakra up through the sushumna to the third eye in the area of the forehead where the sushumna ends. In very advanced meditation practice, when a great deal of energy is generated and held in the third eye, the energy can "jump" from the third eye to the seventh chakra. The seventh chakra is called the "crown" chakra or the "thousand petaled lotus of light." When the energy "jumps" to the crown chakra, a state called samadhi occurs in which one is merged with the worlds of light. When a practitioner enters into samadhi, he or she has entered into the first stages of Enlightenment. Entering into samadhi repeatedly will eventually lead a practitioner to a state of complete awareness, in which that person has actually become one with Enlightenment itself. In chakra meditation, we focus on three of the seven primary energy centers. By "focus", we mean that we place our attention on the areas of the body which correspond with each chakra, one at a time. We concentrate on the energy center, thereby activating it and releasing its energy. Sometimes it is helpful to place your fingers gently on each center as you meditate to help you feel where they are. Eventually, you will naturally feel the energy centers in your body. We start with the third chakra, the "navel" or "power" center, which is approximately one inch below the navel. By meditating here, the first three centers are activated and great power is released into your being. This energy gives you the ability to accomplish physical things. This is the center for willpower and strength. We then move to the fourth chakra, the "heart" center. This center is in the middle of the chest in the general area of the heart. By meditating here, you get the benefits of both the fourth and fifth chakras. This is the center for balance and happiness. Finally, we focus on the sixth chakra, the "third eye". This chakra is in the middle of the forehead between the eyebrows and slightly above them. This is the center for wisdom and psychic seeing. It is generally a good idea to spend an equal amount of time on each chakra. If you meditate for 15 minutes, spend five minutes focusing on each chakra. Likewise, if you meditate for an hour, spend 20 minutes concentrating on each center. By practicing chakra meditation in this way, you will bring power, balance and wisdom into your life. Yantra Meditation Yantras are ancient geometrical designs. These sacred images are doorways to different worlds of light. Yantra meditation involves focusing on one of these designs. The practice of focusing the mind on something external or internal helps to make the mind quiet. And focusing on a yantra will connect you with the bright worlds that the yantra represents, bringing happiness and clarity into your life. In yantra meditation, you begin by concentrating on the center of the image. When thoughts come in and out of your mind, refocus on the center of the yantra. As your mind becomes quieter, extend your awareness out toward the edges of the yantra, so that you are now focusing on the entire design. Eventually, you will be able to visualize your yantra completely with your eyes closed. This concentration technique will quiet your mind and connect you to the energy of the universe. Find a yantra that feels good to you for your meditation practice. Mantra Meditation Mantra meditation is chanting meditation. Mantras are sacred words or phrases which, when repeated in meditation, bring the individual into a higher state of consciousness. The sounds that are produced during mantra meditation are a form of energy, which connect you to worlds of light and spiritual ecstacy. You can chant a mantra out loud, in a whisper, or mentally. Perhaps the most famous mantra is OM MANI PADME HUM which can be translated as "the jewel in the heart of the lotus" or "Enlightenment is within everything". Chanting a mantra repeatedly for the duration of your meditation session will, over time, develop your powers of concentration to a high degree, and you will experience great inner peace and clarity of mind. The trick is to focus on the sacred sounds and the sacred meaning of the mantra. 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