about Meditation

Sanskrit Name: Dhyana

Benefits:

Increases self-awareness and the ability to be present
Calms the mind
Develops mental strength, concentration and the ability to focus
Helps in discovering truth
Has a steadying, purifying and harmonizing influence
Brings a sense of inner spaciousness
Develops clarity, peace of mind and intuition
Creates a more loving relationship with your-self
Establishes an inner guidance system; a line of communication between the you that you think you are (small mind / super ego / personality) and your higher mind, the you that you really are (the infinite field of consciousness / big mind)
Improves mental and physical health
Reduces stress, tension and lowers the heart rate
Improves the quality life as well as our ability to perform everyday tasks and activities

Points:

Make yourself comfortable with the spine erect. You can sit or lie down (most teachers recommend sitting so that you don’t fall asleep)
Get grounded through the hips and lengthen the spine upwards
Keep that central line of energy through the spine strong and then let everything else relax and soften
Scan your body piece by piece and let go of all tension to the best of your ability
Become aware of the breath; feel the breath as it comes in and as it moves out
Be present; if the mind wanders just gently bring it back without harshness or judgment to the sensation in the body or the breath
Be still; listen; pay attention; notice

Modification:

If you are not comfortable sitting on the ground you can sit on the edge of a chair with the feet on the floor
You can also sit on the floor with your back to a wall for support
If you are sitting on the floor, with the legs crossed, lift your hips up high enough (on a yoga block, folded blankets or a meditation cushion) so that the knees are the same height as the hip bones or lower
You can also wrap a blanket around the shins and tuck it up under the knees so that the legs are supported and the hips can relax

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