* That the legs shall be crossed in the Lotus position.

* The eyes remain open.

* The back is kept straight.

* The shoulders are kept at an even angle and are relaxed.

* The gaze is kept at an even level.

* The mouth should be slightly open.

* The tip of the tongue touches the roof of the mouth.

Indeed many teachers of mediation say that the spine should be erect, this is said to encourage the circulation of the body’s spiritual energy which is often called “the breath of life” or “vital breath” or “life force”.

Various hand gestures or positioning of the hands are also taught, yogic philosophy teaches us that the hands can actually affect consciousness. An example of hand positioning is seen in the Buddhist who will rest his right hand on top of the left one with thumbs touching.

Common postures for meditation

The seated posture – the person can use the floor, a bench, a chair or stool but must sit up straight with their head and spine in correct alignment. The hands should come to rest comfortably on the knees or arm of the chair while keeping their thighs parallel to the floor, if you are using a chair with a back to it then try to refrain from leaning back against it.

The cross legged posture – the person will be seated on the floor with the use of a cushion if necessary with their back upright and straight, with their head held in alignment with the spine. Hands may be rested comfortably in any chosen position.

The kneeling posture – the person kneels on the floor with knees together, toes almost touching and the buttocks resting on their heels. It is important to keep the back straight with head and spine in alignment, with hands resting comfortably on the thighs.

Lying down posture – this is the corpse pose in yoga, the person lies flat on their back making sure the legs are straight and they are relaxed, this pose is often thought to be a great one for reducing stress.

Meditation books and audio

For those wishing to delve deeper into the history and culture behind meditation there are several particularly helpful books you can purchase on the history and theories relating to the different types of meditation.

Some people have problems reading what to do and doing it for those people there are several audio tapes which can be followed, they will usually guide you through meditation techniques. Two which are of particular help to the beginner are, “beginning meditation” by Colin Moore and is a set of guided meditations aimed at the beginner. “A guided meditation” by Glen Harold contains two 27 minute guided meditations and is also excellent for those starting out in meditation.

Meditation incense

To help create a relaxing atmosphere for meditating incense may be used, the craft of making incense was established by Tibetan monks which is said to have been at the time of Buddha around 2500 years ago. Incense is made up of different herbs, spices and minerals which are made into a paste, rolled into sticks and allowed to dry out before being burnt. Today incense is used in meditation as a way of helping to calm the mind and body at the beginning and end of the meditation.

Meditation stools

For those who have trouble maintaining good posture during their meditation a special meditation stool can help them to attain correct posture. The sitting platform of the stool is at a special angle which ensures that correct posture is maintained by titling the pelvis slightly forward in order to achieve correct alignment of the spine.

Meditation mala beads

Mala beads are an aid to be used in mantra meditation and are a way of focusing the mind while repeating the mantra. The mala consists of 108 beads which are rotated by one bead for every time the mantra is said.

There are two ways the Mala can be used; the first is by holding the mala between the thumb and the third finger rotating the beads with the middle finger. The second is by hanging the mala on the middle finger and rotating the beads with the thumb, whichever way is more comfortable the index finger should never be used for rotating the Mala.

Music for meditation

There are several music CD`s available to aid in meditation, these can be Tibetan bells, the sound of Tibetan monks chanting or calming sounds such as the ocean or rain falling. These are played as background music during your meditation to help relax and calm the mind, they can also be used as a focus point for the meditation itself. Meditation can solve a myriad of health problems and in the long run it is more beneficial than having to purchase lucrative whole life insurance packages because of poor health.

You can also use visualization for everyday objects such as a candle flame, a piece of fruit, a rock, a favourite crystal or a favourite piece of art work. Whatever you choose for your visualization it is only limited by your imagination. It is a great way to relax and ease away the stress and strain of everyday living and the more outlandish your visualization the more fun it is. Here are two ways you can use visualization as meditation:

The candle flame

This could be a lightly scented candle, one that floats on water in a shallow dish or any regular candle. Place the candle on the table, you might wish to play some soft ambient music in the background or choose to practice your meditation quietly, sit on the floor or chair, whichever feels the most comfortable to you.

Begin taking slow deep breaths in through the nose and out through the mouth, let your body and mind become still as you start to focus on the candle flame. Let all other thoughts, feelings and worries gradually drift away as you watch the flame intently; notice how the flame flickers in the slightest breeze.

Begin to notice the colours in the flame, the yellows, and oranges, the white parts of the flame and how these colours blend into one another. If your mind starts to wander and you lose concentration then gently bring it back to the flame.

Notice all the little movements of the flame the way it dances and the slight drift of smoke from it, if there is wax running down the candle notice how it trickles down and forms in the candle holder. Continue focusing and watching the flame until you are ready to come out of your meditation, let out a sign and focus on how your body feels, does it feel warm, heavy, notice how your muscles feel as you stand and go about your daily routine.

The secret cove

Find a comfortable place to sit or lie, make sure your clothing is comfortable and you won’t be disturbed for 15 minutes or so. Begin taking deep breaths in through the nose and out through the mouth letting the stress flow away with every exhalation, as you close your eyes you realise there is a small boat tied up to the dock, picture yourself walking over to the boat and being seated in it.

You are looking out over the clear blue ocean, the sky has a few white fluffy clouds, the sun is shining and warm on your skin. As the boat leaves the dock in the near distance you can see a cove, as the boat moves slowly through the water listen to the sound the ocean makes as it hits the boat.

You near the cove, it is set back into two huge cliffs, and flowing down one of them you see a sparkling waterfall cascading down. As the boat comes to the shore you see white sand stretching for miles with the surf gently lapping onto it, listen to the sound the water makes slowly lapping onto the beach, notice how it sparkles and the colours of it.

Feel the warm sun against your skin notice how this feels, as you enter the cove you see the waterfall falls into a large pool of freshwater, there are palm trees overhanging and greenery all around. Notice the smell of the tropical flowers and the greenery, as you glance upward you see small tropical birds flitting around notice how brightly coloured they are, hear the sound they make.

You walk over to the pool of water and sit on a large warm rock feeling the sun beating down against your skin and face, notice how this feels, the warmth of it. Listen to the tinkling sounds the waterfall makes as it splashes down into the pool of water below, gaze at your reflection in the pool as you sit breathing slowly and deeply.

When you are ready to come out of your meditation listen for the boat gently blowing its whistle to tell you its time to leave, slowly opening your eyes and focusing on how your body feels, the warmth that courses through you, the feelings of peace within you. Hold onto these feelings as you go about your daily life.

How long does meditation take?

Meditation can be performed for as little as 15 to 20 minutes per day, twice a day in order to start feeling the benefits it has to offer. A simple form of meditation can be done anywhere and at anytime and requires no change to the routine or any special equipment.

Will meditation interfere with my religious beliefs?

Meditation is simply a way of aiding relaxation and inner peace, which then brings harmony to the body, anyone of any religious belief can practice it without it interfering with their particular religious beliefs.

Mantra meditation is the only form of meditation which may have religious overtones, it relies on uttering mantras which can be linked to specific beliefs but even this form of meditation can be performed by people of all religious beliefs by choosing a mantra that has no link to religion, a mantra such as this could be an affirmation.

What’s the difference in transcendental meditation and other forms of meditation?

Most forms of meditation require the person to concentrate on something be it a mantra repeated over and over again, visualization say for instance watching a candle flame or insight or focusing on the breathe and breathing.

Transcendental meditation differs in this way; it is a completely natural effortless process. It differs both in how it is practiced and the benefits which can be gained from the practice itself. Transcendental meditation is not about training the mind or controlling it, you don’t have to control your breathing or even try to relax.

The results to be gained from transcendental meditation

A great deal of research has been made on the different types of meditation and the effects they have on our minds and bodies, of all the types transcendental meditation is thought to be the most effective. People practicing this form of meditation have found they have benefited in the following areas:

* Increased relaxation

* Decrease in the use of cigarettes for those who smoke

* An increase in self actualization

* A decrease in alcohol consumption

* A decrease in the use of drugs

* A reduction in blood pressure

* An improvement in psychological factors

Where does transcendental meditation originate from?

Transcendental meditation is of Vedic origin from India, Veda means truth or knowledge in all aspects of life. In more modern times word of the effects that transcendental meditation has on a person has been spread by Maharishi Mahesh who this learned this technique from his teacher many years ago. He then went on to spread the word of this form of meditation throughout the world in 1957.

It is when an imbalance occurs within these elements that we begin to suffer from problems with out immune system and this can then cause illness or disease. The imbalance or realignment of any of these elements can be made by connecting parts of the body, as in Mudras.

The particular parts of the body used are the fingers and thumb; it is thought that by using the fingers which represents a certain element to touch the thumb, the element associated with it is then brought into balance. An electromagnetic current is sent through the body by the Mudras which then balance certain areas thus eliminating disease and illness.

The fingers and their elements

* The thumb – this represents fire.

* Index finger – this represents air.

* Middle finger – this represents aakash.

* The ring finger – this represents earth.

* The little finger – this represents water.

The benefits Mudras can have

* Gyan mudra – this helps with mental illness, brings happiness and helps to sharpen the memory and intellect.

Method: bring the tip of the index finger to touch the pad of the thumb, keeping the other three fingers stretched out touching each other.

* Shoonya mudra – this brings relief to pain caused by disease of the ear.

Method: draw the middle finger up to rest on the base of the thumb resting the thumb on the middle finger while keeping the other three fingers straight.

* Apaan mudra – this helps to detoxify the body by eliminating waste through the eyes, mouth, ears and nose.

Method: join the tip of the thumb with the tips of the middle and ring ringer while keeping the other finger straight.

* Prana mudra – this helps the life flow or energy to flow throughout the body and is helpful with all diseases and illness.

Method: join the tip of the little and ring finger with the tip of the thumb while keeping the other finger straight.

* Vayu mudra – this is of particular help to those suffering from arthritis and Parkinson’s disease.

Method: press the index finger into the base of the thumb, keeping the thumb on the index finger make sure the other fingers are straight.

* Prithvi mudra – brings happiness and makes the body sturdy.

Method: join the tip of the ring finger with the pad of the thumb keeping other fingers outright and together.

* Varun mudra – improves the quality of blood and brings freshness to the body.

Method: koin the tip of the little finger with the pad of the thumb while keeping other fingers straight and together.

* Surya mudra – helps with reducing weight.

Method: put the tip of the ring finger at the base of the thumb with the thumb gently resting on it.

* Ling mudra – helps in curing colds and flu’s due to building up of heat.

Method – interlock the fingers of both hands together while keeping the left thumb up and wrapping the right thumb and index finger around it.

The Mudras meditation technique can be performed at anytime though for best results it is better to carried out for 24 minutes continuously, preferably it should be done using both hands but if this is not possible then one hand can be used.
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Cultures have believed throughout history that words hold sacred powers and that by uttering certain words or names, especially those of Gods or spirits, they could control unforeseen forces. In ancient India it was thought that if you knew the true names of the Gods you could call upon them at anytime to help you or call them to do your bidding.

Buddhists are perhaps the ones we most commonly associate chanting with, early Buddhists used to chant religiously to the deity Buddhanusati. However mantras as we know them today didn’t come into practice in Buddhism until the rise of Mahayana, which then began incorporating elements of the non Buddhist approach to spirituality know as Tantra.

Tantra made use of mantras as a way of communicating with the Gods and influencing them. Buddhists then took this method and adapted it as a way of getting in touch and obtaining enlightenment.

Buddhist mantras and their meanings

Sabbe sattaa sukhi hontu

This mantra means “may all beings be well and happy “It is more of a chant than an actual mantra and the words should be free flowing.

Om shanti shanti shanti

This mantra basically means “peace to mind, body and spirit”

Gate gate paaragate paarasamgate bodhi svaahaa

This mantra means “gone beyond, utterly beyond, enlightenment hail”, it is a mantra that is taken from Mahayana scriptures which are known as “perfection of wisdom”, which were a form of worship in Mahayana Buddhism.

Om Taare Tuttaare Ture Svaahaa

This mantra gives praise to the goddess Tara whose name means star and who is the female Bodhisattva of compassion.

The definition of mantra meditation

The word mantra means “that which protects the mind”, in Buddhist meditation mantras are used as an object to focus the mind on, a mind protector. Mantras can have a particular historical meaning or figure in mind such as a God or they may have no association other than being affirmative.

For example there are mantras which are associated with the God’s or deities as above or just life affirming statements. Whichever mantra you choose it should have some meaning to you personally and be something you are comfortable with, the mantra should be repeated in time with your breath over and over.
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The history of mantra meditation
Home
What is meditation?
Meditation tips to overcome stress & anxiety
A simple breathing meditation
Active & passive meditation
Buddhist meditation
Chakra meditation
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Music for meditation
Meditation physical & common postures
Postures for meditation
Taoist meditation – Central channel meditation
Taoist meditation – the breath & navel meditation
Meditation benefits
Mudras meditation technique
Transcendental meditation
Visualization techniques for meditation

Yoga exercise, diet & fitness guide

Some forms of meditation give you a deeper insight to the person you are by concentrating your meditation on yourself, for example one form of meditation relies on the subject focusing on their breathing. On the whole meditation can help with:

* Reducing anxiety and stress – for those suffering from depression and anxiety meditation can be a great help in reducing and relieving the symptoms of stress and anxiety.

* Overall sense of wellbeing – when practiced daily meditation can bring a whole new sense of well being and harmony.

* Improves concentration – athletes and sports professional will commonly use some form of meditation; it opens the mind and enables them to visualize succeeding in their particular sport and improves their general outlook. People who meditate on a regular basis say their concentration is improved and they can remain focused for longer on a task.

The benefits which can be gained from meditating regularly are numerous with meditation techniques now being used in the management of life threatening diseases, the reversal of mental illness, accelerated learning programs, problem solving and in lifestyle management. Some of the physical benefits of practicing meditation are:

* Lower oxygen consumption.

* A decrease in the respiratory rate.

* An increase in blood circulation.

* A drop in the heart rate.

* Exercise tolerance levels are increased particularly in patients with heart problems.

* A reduction in high blood pressure.

* Lowers the levels of the blood lactate which reduces symptoms of anxiety.

* Decreases muscle tension.

* Decreases headaches and migraines.

* Helps to increase self confidence.

* Improves mood and behaviour problems.

* Improves depression.

* Helps with weight problems.

* Reduces the symptoms of pre-menstrual syndrome.

* Helps with post operative healing.

* Boosts the immune system.

* Reduces emotional stress.

As you can clearly see from the list above meditation can help with a wide range of conditions and diseases, while giving the person a new outlook on life. By regularly practicing meditation for as little as 15 to 20 minutes per day you can begin to reap these benefits, there are many different forms and techniques used so there will be something suitable for everyone. Three forms which are perhaps the easiest for the beginner to start with are:

* Visualization – an excellent form for helping to reduce anxiety and stress.

* Mantra – an easy to learn form which is excellent for the beginner to meditation.

* Insight or breathing – allows the person to get a deeper insight into themselves and their body.

How the meditation is performed

* Make sure that you are wearing comfortable clothing which won’t restrict your breathing and sit on the floor; you can use a cushion if this makes you feel more comfortable or use a small stool to help maintain a comfortable posture.

* Adjust your body’s balance until your in a comfortable position, lift your tongue up so the tip of it touches the palette with your mouth closed.

* Let your eyelids close gently, begin to breath naturally in through the nose drawing your breath deep down into the abdomen.

* Let the air out back out through your nose making sure the exhalation is long and smooth, make sure all the air goes out of your lungs.

* Focus your mind on the feelings of your breathing, letting all other thoughts and feelings leave your mind completely.

* Focus intently on the gentle breeze you can feel in your nostrils as you breathe deeply in and exhale out to the fullest.

* Focus on how your navel rises and how your abdomen gently rises and falls with each inhalation and exhalation.

* Imagine your abdomen like as balloon expanding with each breath you take in and contracting with each breathe that leaves your body.

* From time to time be aware of your posture and adjust it if necessary to remain upright and well balanced throughout your meditation.

* If you find that your attention starts to wander away from your breathing then gently bring it back to focus.

* Sometimes focus can be helped by actually counting the breaths in or out silently until you have managed to gain focus or even throughout the entire meditation.

* Build up from a 10 or 15 minute session to a 30 minute session over time, the more you practice the meditation the easier you will find it to gain focus and train your mind not to wander off into other thoughts.

* Aim to build up to 30 minutes twice a day.

* Make sure you are wearing loose clothing and that you find somewhere you wont be disturbed while meditating.

* Sit in a comfortable position, which can be on the floor cross legged or in a straight backed chair.

* Take a deep breath in through the nostrils then while bending slightly forward exhale through the mouth audibly, repeat this procedure three times making sure you empty the lungs completely between each inhalation.

* While sitting still and relaxed begin to breathe easily and naturally, with each breathe you take feel your abdomen contracting and expanding with your breath.

* Begin to imagine and focus on a beam of energy entering your body at the crown of the head.

* Feel this beam of energy flowing down as you inhale and let it flow downwards through your central channel to the navel the deeper you breathe.

* As you breathe out slowly follow this beam of energy back up through your body and out of the top of your head as you exhale fully.

* Imagine that there is a valve of some kind in the top of the head and when your begin to inhale this valve opens and as the energy begins to flow down through your body this valve closes then re opens as you exhale and energy is released.

* Be aware of any feelings this brings you as the energy courses through your body, you might feel warmth, a tingling sensation or numbness in the scalp.

After practicing this meditation for a number of months you may use other points as a way of releasing the energy, however always draw energy in through the crown whichever point you choose for exit. An example of this would be by drawing the energy in through the crown and down into the body then push it back out through the celestial eye, which is the point between the brows.

As well as using the celestial eye as a point you can also use the points in the centre of the palms of the hand, the centre of the soles of the feet and the perineum point. Whichever point you choose be aware of the sensations of warmth, tingling or numbness to the point of exit, try to build up to meditating in this way to 30 minutes twice a day.

Some poses and postures can have their benefits when meditating but for the beginner they can be a huge hindrance, so what’s more important for the beginner is to feel comfortable and enjoy the new found experience that meditation can bring.

Lying down

Lying down is excellent for visualization meditations but it can have the problem of the person being so relaxed that they actually fall asleep. Whenever possible choose a place to lie down on that isn’t too soft, for example the floor. Lie with your feet slightly apart with your arms by your side not touching your body, palms facing up. If you choose to have a cushion beneath your head make sure it’s only a very thin one your head shouldn’t be too far from the floor.

Sitting

If you are using a chair then always make sure it is a hard backed chair, make sure it is right for the height for your legs, the legs should be straight below the knees. Sit upright with your back against the chair making sure that your spine is erect, let your hands rest gently on your knees or put them in your lap with the back of your right one resting gently against the left.

Sitting crossed legged

The easiest way to sit cross legged on the floor is with the help of a very thin cushion or piece of foam, with your legs crossed in front of you and you’re back resting up against a wall. For beginners to the lotus position or half lotus the first thing to decide is which half of your body is the more supple or flexible.

Sit down and tuck the least flexible of your ankles towards the base of your spine, holding the ankle of the other leg bring this up and place the foot down onto the top of your other thigh. Ideally try to get the knee of the uppermost leg down onto the floor. This is the half lotus position, the full lotus position is very hard for the beginner and many beginners cannot find the comfort they need to meditate successfully.

Walking

Walking meditation has been practiced for hundreds of years, it just require loose comfortable clothing and shoes which are comfortable. This type of meditation can be performed in all aspects of day to living to help clarify and relax both body and mind.