| Throughout history, meditation has been an integral | | | | breath for a few seconds and slowly exhale through |
| part of many cultures. Records indicate that | | | | your mouth. Do this several times until you feel |
| meditation was practiced in ancient Greece and India | | | | relaxed. |
| more than 5,000 years ago. In the Buddhist religion, | | | | 6. Calm, soothing music can be helpful for inducing a |
| meditation is an important part of their spiritual | | | | state of tranquillity and relaxation |
| practice. Different forms of meditation are practiced | | | | 7. If you are hungry, have a little something to eat, |
| in China and Japan, and Christianity, Judaism, and | | | | as it is not necessary to meditate on a completely |
| Islam have traditions similar to meditation. The word | | | | empty stomach. |
| meditation comes from the Latin 'meditari' which | | | | 8. Put your expectations aside and don't worry about |
| means: exercise, turn something over in one's mind, | | | | doing it right. |
| think, consider. It is defined as "consciously directing | | | | Meditation |
| your attention to alter your state of mind." | | | | Mahamudra is the form of meditation that is a way |
| Meditation is one of the proven alternative therapies | | | | of going about one's daily activities in a state of |
| that in recent years have been classified under the | | | | mindfulness. It is meditation integrated into all |
| mind-body medicine therapies. It is continuing to gain | | | | aspects of our lives. This following exercise is one |
| popularity, as more and more health experts believe | | | | you can do anywhere to create a feeling of inner |
| that there is more to the connection between mind | | | | peace. It is particularly helpful for those times you |
| and body than modern medicine can explain. | | | | are stuck in traffic, waiting in line at the grocery |
| Meditation has been shown to aid the immune | | | | store or bank, at the office when days are hectic, or |
| system and improve brain activity, according to | | | | when you are picking up the kids from school or |
| researchers. More and more doctors are prescribing | | | | extra-curricular activities. "What I do today is |
| meditation as a way to lower blood pressure, | | | | important because I am exchanging a day of my life |
| improve exercise performance, for people with | | | | for it," wrote Hugh Mulligan. Meditation helps us |
| angina, to help people with asthma to breathe easier, | | | | remember to stop and 'smell the daisies.' |
| to relieve insomnia, and generally relax everyday | | | | Begin by taking a deep breath. Breathe deeply and |
| stresses of life. Many hospitals now offer | | | | as you do expand your lungs and your diaphragm. |
| meditation classes for their patients because of the | | | | Hold the breath for a few seconds and slowly exhale |
| health benefits. All promote physiological health and | | | | through the mouth. Focus on your breath and clear |
| well-being. | | | | your mind. Do this several times until you feel the |
| Traditionally meditation has been used for spiritual | | | | slowing of your breath and a deep sense of peace fill |
| growth but more recently has become a valuable | | | | your body. Consciously feel the peace permeate |
| tool for managing stress and finding a place of peace, | | | | your body. Drop your shoulders and connect |
| relaxation, and tranquility in a demanding fast-paced | | | | through the top of your head to the Universal |
| world. Benefits resulting from meditation include: | | | | Energy. Repeat. If you wish, send peace to those |
| physical and emotional healing; easing stress, fear, and | | | | around you by connecting to their hearts with light |
| grief; improved breathing; developing intuition; deep | | | | and love. |
| relaxation; exploring higher realities; finding inner | | | | Walking Meditation |
| guidance; unlocking creativity; manifesting change; | | | | A walking meditation is simply an exercise in |
| emotional cleansing and balancing; and deepening | | | | awareness. There are four components: |
| concentration and insight. | | | | · become aware of your breathing, |
| Meditation elicits many descriptive terms: stillness, | | | | · notice your surroundings, |
| silence, tranquility, peace, quiet, and calm. All counter | | | | · be attentive to your body's movement, and |
| stress and tension. Lama Surya Das in his book | | | | · take some time to reflect on your experience |
| Awakening The Buddha Within says, "Meditation is | | | | when you return home. |
| not just something to do; it's a method of being and | | | | To practice 'awareness walking' bring awareness to |
| seeing - an unconditional way of living moment by | | | | walking wherever you find yourself. Take notice of |
| moment." In other words, learning to live in this | | | | your breathing. Are you taking short, shallow |
| moment because this moment is all we have. Henry | | | | breaths without even knowing it? If so, take |
| Winkler is quoted as saying; "A human being's first | | | | several deep breaths and centre yourself in your |
| responsibility is to shake hands with himself." | | | | body and in the present moment. Appreciate the |
| Meditation is an opportunity to 'shake hands with | | | | wonderful body you have and the blessing of being |
| ourselves' in a safe, simple way and to balance our | | | | able to walk. |
| emotional, mental, physical, and spiritual well-being. | | | | Notice your surroundings. What season is it? Take |
| Meditation takes many forms in today's society. All | | | | a few minutes to listen to the noises around you. |
| have one thing in common. They use concentration | | | | Feel the wind, sun, fog, rain or snow on your face. |
| techniques to still the mind and stop thought. | | | | Look at the people, animals, birds, sky, trees, and |
| Various practices exist such as chanting (Mantra), | | | | buildings around you. Breathe in and out and realise |
| focusing on energy centres in the body (Chakra | | | | that you are an integral part of the environment. |
| Meditation), breathing, mindfulness (Mahamudra), | | | | Pay attention to your body. Are you holding tension |
| loving kindness, formal sitting (Vipassana), expressive | | | | in your shoulders, neck, solar plexus, lower back, or |
| practices (Siddha Yoga), and walking to name some | | | | legs? Breath into any areas where you are feeling |
| of the styles. Try each style and see what works | | | | tension and let it drain into the Earth. Next, pay |
| for you or you may want to alternate between the | | | | attention to your posture. Are you standing straight |
| techniques from time to time. For the purposes of | | | | and tall or slouching? Walk in a way that is |
| this article, I will discuss Mahamudra and walking | | | | comfortable for you with your body loose and |
| meditation. | | | | uplifted. Walk with dignity and confidence, one foot |
| Practical Steps To Begin Meditating | | | | in front of the other and pay attention to the |
| 1. Find a place where there are few external | | | | experience of movement. You can walk mindfully |
| distractions. A place where you feel emotionally | | | | anywhere, along a sidewalk, walking your dog, in the |
| comfortable, safe, removed from pressure and | | | | mall, along the hallways at work. You simply remind |
| stress is the optimal location. | | | | yourself to be in this moment, taking each step as it |
| 2. Wear clothing that is loose and sit or lie in a | | | | comes. Some people find it helpful to repeat a |
| comfortable position. | | | | mantra (mantras are sacred words repeated in order |
| 3. Plan to meditate in an area that is warm and | | | | to bring focus to your mind). You can also use a |
| comfortable. You might want to have a blanket or | | | | variation on the walking mantra by counting your |
| light covering as some people experience a feeling of | | | | breaths. Walk more slowly than you usually do and |
| coolness when they aren't moving around for a | | | | count how many steps it takes for your intake of |
| period of time. | | | | breath and how many steps for your exhale. In this |
| 4. Candles can be used to focus attention on the | | | | type of meditation, your attention is focused on both |
| task at hand. If you use them, remember to be | | | | your steps and your breathing bringing together a |
| cautious and extinguish them before leaving the | | | | wonderful balance of peacefulness and awareness. |
| room. | | | | Take some time to reflect on your experience when |
| 5. Relaxation is a key component of meditation. | | | | you return home. Five or ten minutes brings closure |
| Take a few moments to bring about a state of | | | | to your walk and provides an opportunity to make |
| relaxation by taking a deep breath through your | | | | the transition from this 'place of peace' to ordinary |
| nose, expanding your lungs and diaphragm. Hold the | | | | day-to-day activities. |