Meditation for Beginners

Dealing With Detractions And The Wandering Mind

yoga

By YOGASIKHO

Meditation for Beginners

Meditation for Beginners

When getting started with meditation, there always seems to be so many distractions. A door slams nearby. A painful thought or great idea arises. What do we do? We allow ourselves to feel it for a moment, then drop it and go back to focusing on the breath. It takes a while to realize we don’t need to dwell on everything that arises in our minds.
A slamming door and its reverberation in your body lasts only a second. The real distraction will be how you react to it. What do you do? Get annoyed? (“How can I meditate with that!”) Despair? (“This is useless. I might as well give up.”) Plan? (“How can I arrange it so that doesn’t happen next time?”). Minutes later, the door is still slamming within you.
Let’s be honest It is not easy to focus. We may be with the breath only five seconds before something snatches us away. Beginners often lose their meditation object for minutes before they realize it. This can be quite humiliating. You may feel you have a good mind. It may have given you a Ph. D, a highly paid career, and helped you raise four kids. But you find you still can’t keep it in one place for more than 10 seconds.
It may be a shock to realize how little we control our inner world. But that is the truth for almost everyone. If we accept this, we can drop a lot of false expectations about ourselves. So when your mind wanders, bring it back without flogging yourself (“I must try harder”). Get on with the meditation, even if your mind wanders again … and again … and again. Keep hauling it back to the focus. It will get easier!

“I find it easier to keep my mind on my study.”

Learning how to meditation requires a sense of humor. Our minds always seem to wander more than we would like, and yet the meditation techniques work anyway. Some thoughts have our number: they sling a noose round our neck and drag us through the mud. Laurence LeShan, the author of How To Meditate, says that if we had as little control of our bodies as we have of our minds, we would never get down a flight of stairs alive!
You can be pleased with yourself if you are reasonably focused for two minutes of a twenty-minute meditation session. That is two whole minutes free from the tyranny of thought. Quite an achievement’

Meditation for Beginners

Meditation for Beginners: Entering Deeper States Of Consciousness
By meditating, we gradually deepen our ability to focus. First, we simply notice if we are still focusing on the breath or if we have lost it Secondly, we go deeper into the non-verbal sensing of it we pick up detail. Thirdly, we develop continuity of focus: we stay with it for longer and longer.
Focusing leads to states of absorption. This is when we are so acutely attuned to the object we are aware of nothing else. The day, the surroundings, our ego-concerns all vanish. We momentarily become one with the object. In this state, a profound sense of space and light can occur. Your body and mind feel extremely clear and stable Each microsecond seems charged with life It is quite unlike the vague escapism of daydreaming or “spacing out”.
The Sanskrit word for deep focus (“samadhi”) is a synonym for bliss. Every moment of focus, however brief, has a taste of joy about it You are focused when your mind is caught by a snatch of song, when you enjoy a smile with a friend, when you smell a flower. Imagine that expanded a thousand fold. This is how the little pleasure of focusing expands into the big pleasure of samadhi.
Samadhi affects the body too. All our emotional negativity vanish for those moments at least. Our mind-state is so healthy that subtle physical tensions can release from head to foot. The body can literally, tingle with bliss. When the mind is unified, deep healing can occur.
Lovely as these deep absorption states are, they are by no means the end of the road. They are just experiences that come and go, like all others. But the benefits of meditation and focusing are practical and widespread. Focusing is the art of selective attention. We become able to place our attention wherever we wish, and to resist the inevitable temptation to sidetrack. Soon we find we have greater ability to pay attention to things in our daily life.
“I find it easier to keep my mind on my study.”
“I am more aware how I drive.”
“I used to hate watering the garden. Now I consciously watch the water splashing over the plants, and it’s a pleasure.”
“I am more attentive when I talk to my children and things are so much smoother between us.”
“When something has to be done, I can just sit down and do it”

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