What is Meditation?
Meditation is… contemplation, reflection, a prayer, internal peace, a connection to the truth, being still, being quiet, just being.
Meditation is… an inspired grace, freedom, guidance, contentment, awareness, concentration, restful alertness.
Meditation is… something that goes beyond the intellect and brings the mind into its natural state.
With meditation… we can create a gap in the incessant stream of thought, we can change the inner flow of our energy and release our trapped emotions.
What is a Meditation Mala?
The Tibetan Buddhist prayer mala, or beaded rosary, aids the practitioner in counting mantras while helping one to focus concentration and awareness.
Read about how to use your meditation mala beads and some mantras for you to try.
If you are new to meditation, it is important to seek a teacher or join a meditation class. The following is to be used as a guide only.
Meditation on the Breath
- Get Comfortable – Choose a quiet place where you won’t be disturbed and get comfortable.
- Posture – Sit in a relaxed and stable position, it is beneficial to sit upright, with your back straight.
If possible sit cross legged in the 7 point vajra position:
- Straight back
- Cross Legged
- Folded hands, see picture
- Tuck your chin in
- Eyes looking down, resting & relaxed
- Tongue touching the upper palate
- Lips slightly apart
- Motivation – Set your motivation for the meditation, a typical Buddhist approach is to meditate for the benefit of all beings.
- Focus on the Breath – Close your eyes and whatever view is there, whatever vision is there in your mind, just be aware. Breathe through your nose, gently notice the sensations of the ‘in’ and ‘out’ breath. Be aware of your breath, breathe slowly and deeply, with each breath allow yourself to become more deeply relaxed. As your breath slows and deepens, the mind becomes more silent and the heart opens. Feel open in the here and now, allow divine loving energy to flow through you. When distracted by noises or sensations in the body, gently bring yourself back to the breath. Aim to sit for 15 – 20 minutes.
- Meditation using your Mala Beads – Introduce the mantra, repeat the mantra silently to yourself, with each repitition feel the beads, feel your body, mind & spirit open. Discover more about using your mala beads with mantras.
- Conclusion – Slowly move your fingers & toes, open your eyes, and gently bring your attention back to the room.
- Dedication -Dedicate the positive energy & merit generated by your meditation to the benefit of all beings.