ipl-logo

Meditational STEP 2 Study Guide

1427 Words6 Pages

STEP 1 - RELAX

For practicing meditation you first need to find a comfortable position. Sit down on a chair, on your couch or even in bed. Do not lie down. Sit up straight. Elongate your spine.

What you're going to do next is to take deep breaths. Inhale until your lungs are filled with air and exhale calmly. Try to exhale a bit longer than you inhale. This will calm down your nervous system and get you to relax. You might want to try to inhale through your belly instead of your chest for this.

It might take a while, but there will be a point that after a deep breath you will suddenly feel good. You will feel your body calming down. You'll feel comfortable, at ease, relaxed. Peaceful. It is in that state that you want to be. In the meditational …show more content…

The goal of meditation is to put yourself in the present moment, to shut down your mind and to reinforce the connection you have with your own body. The first step to presence is to be aware of the aliveness of your body. You literally need to feel your body and there are two easy ways to help you with that:

1. Ask yourself some questions. Questions that will help you focus your attention on specific parts of your body. Some examples are: "Am I breathing?" or "Is my heart beating?"

2. Scan your body. Start focusing your energy on your hands for example. Once you are feeling them, you can go to your forearms, than your shoulders and so on.

Step-by-step you'll start to become more aware of your whole body and become present.

You can restart with the breathing exercise once in a while. Enjoy the process of doing that. Feel the air filling your lungs. Notice the way your belly is moving. Be aware of all that and enjoy. If your mind wonders off and you start thinking again, it's okay. Just bring your attention back to your breathing and go …show more content…

Each time you feel you're losing focus, change. Go from body to environment. From environment to emotions. It will help you to stay present.

Every time, you can allow yourself to go deeper into arousal (or consciousness) by feeling the aliveness in your hands for example or by asking a new question like "which muscles aren't relaxed yet?" You could find out that your hands are cramped or that your jaw is tensed. Even that your neck is a bit stiff a little bit or something. Make those muscles loose. They don't need to be tensed. You're completely fine. You are comfortable, relaxed and you are truly enjoying the process of all this. So any needless muscle contractions need to be localized and relaxed.

As you go deeper into arousal, you'll be more and more present to the moment. You can start focusing on your heart again once in a while. You'll find out that your heartbeat is slow and stable. Your blood pressure is normal. You are completely relaxed. You definitely killed your stress. So, how does it feel?

OPEN YOUR EYES AND

Show More
Related
807 Words | 4 Pages

As described on Quora.com "It feels wonderful, It is a place of optimism, a desire, satisfaction but can switch up

Read More
911 Words | 4 Pages

Many businesses, offering professional help with practicing TM, have opened all over the US in recent years. They offer classes taught by people certified in teaching the ways of transcendental meditation. TM is an ancient practice. It was originally part of the Vedic tradition of India--an idea that helped form Hinduism into what it is today--stretching back several thousand years. Since its introduction to the west in 1957 and its promotion by public figures such at The Beatles, The Rolling Stones, and The Beach Boys, TM has become a more widespread and accepted practice throughout the years and will likely continue to grow in the

Read More
1301 Words | 6 Pages

What is life after death? Since the beginning of time, many people have wondered what happens after death. I chose to read and provide a synopsis of the chapter “Life After Death” by William L. Rowe. There are four main parts discussed in the chapter: the varieties of immortality, the meaningfulness of immortality, the case for immortality, and the case against immortality. By the end of this synopsis, I will explain a better understanding of whether or not we can believe there is life after death.

Read More
2595 Words | 11 Pages

Practicing meditation allows me to become aware of my thoughts and the world around me. I can better understand who I am by spending 10 minutes alone and reflecting on my thoughts. I enjoy reflecting on myself because mentally creating the person I want to be and taking action will only translate positively in my life. This form of intelligence will allow me to succeed in my future career. I aspire to become a nurse, and by understanding my own emotions and deeply comprehending my awareness, I can help

Read More
712 Words | 3 Pages

The Visuddhimagga is a historic Buddhist manual written in the mid fifth century. This doctrine simplifies these subjects of meditation by putting them into the following categories: the ten Devices, the ten Repulsive Things, the ten Recollections, the four Stations of Brahma, and the four Formless States. It describes and summarizes the teachings of Buddha and is one of the closest existing sources to Buddha himself. This manual also highlights the five basic themes of meditation in the form of the five doors of the Dharma. Each of these doors are meant to eliminate a form of suffering from one’s life.

Read More
2493 Words | 10 Pages

It remains the most crucial aspect of the practice that has been passed down for the past 2,500 years. Due to the fact that the body, breath and mind are considered in unison in Zen practice, the specificity of the position of the body is extremely important. Another reason for the specificity of an individual’s posture during meditation is so that the individual can get a proper understanding of “emptiness”. The concept of “emptiness” is a central component of Zen Buddhism and understanding it is what allows the individual to get a real sense of reality. The overall purpose of Zen Buddhism is to become aware of the true self and the lack of essence that is associated with it.

Read More
1797 Words | 8 Pages

Instead if your breath, if you get all your awareness in walking and not think of anything else that would be mindfulness walking. In this regard, simply becoming aware and recognizing your actions will promote

Read More
871 Words | 4 Pages

So from the above talk we can infer that enlightenment can happen in two ways, one is through pain and the other is through insight. It is not necessary that a person will be able to stay in that state forever; these are just experiences that can lead to enlightenment or give a brief demo of what it means to be awakened. What Can You Do to Get

Read More
1347 Words | 6 Pages

Your motions get slower but harder until you finally take a deep breath. You lean your head back against the wall and let your hand rest over the raised skin. Why did you have to trust these people? It will just hurt so much more when you have to leave.

Read More
1106 Words | 5 Pages

(Tahir, 2016) Meditation in Sunni Islam has similar benefits as Reform Judaism meditation, as it allows a person to relax and concentration on certain thoughts. A frequently used technique of meditation is where an individual will sit or lie in a comfortable position in a quiet room to be free of any and all distractions and imagining your presence in a peaceful and calm environment. The individual will then begin to breathe and exhale slowly. They will be begin to visualize the name of Allah and activate an intense feeling of love for Allah and possibly recite a phrase from the Qur’an or a Dua (asking Allah directly for something)

Read More
1019 Words | 5 Pages

You can try taking a hot bath, using a heating pad, or taking a rest/nap may help a little. And even soothing your mind by watching a little

Read More
836 Words | 4 Pages

The way to alleviate this is simply to breathe. When your lomi lomi practitioner finds an area that is particularly tense/painful, you should take a deep breath, and visually your breath going into that area. Then, as you exhale you will feel the tension/pain dissolve as that area relaxes.

Read More
1445 Words | 6 Pages

Last week we just experienced the prologue to Meditation, this week we promote with more involvedness and furthermore benefits we accomplish on rehearsing meditation. In the event that you spend more time in meditation, you will begin to see surprising changes throughout your life. It works like a magic. For this to happen, you ought to do twenty minutes sessions every day. It has been scientifically demonstrated that in the event of meditating, you remain quieter and healthier.

Read More
805 Words | 4 Pages

Breathe in. Now, hold it for as long as you can. You will eventually give up to my challenge sooner or later. Do you know that the longest time breath held voluntarily by a male was 24 minutes and 3.45 seconds? Even the best breath- holder will eventually grasp for air when he needs to.

Read More
763 Words | 4 Pages

We then start to see the world “as it is”, and not as we expect it to be, or want it to be, or what we fear it might be! It consists of starting to focus our attention on our breath, as it flows in and out of the body. We are then able to observe our thoughts as they arise in our mind, and realise that these thoughts come and go on their own, like the wandering clouds in

Read More

More about Meditational STEP 2 Study Guide

Related Topics

Open Document