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Meditation - Which Type is Right for You, part 6 of 7

Part 6

Mindfulness Meditation

While breathing, mantra, prayer, visualization and contemplative enquiry are types of concentration meditation, the practice of mindfulness is a combination of concentration and awareness. During this practice, we start by observing the breath and noticing its qualities – depth, duration, smoothness. Then we concentrate on the breath in a particular area, for example in the lower abdomen. This way we establish concentration. The next step is to shift into awareness. With our eyes closed, we notice and become aware of the room temperature, the noises, the draft, the ticking of the clock. But also become aware of thoughts and emotions.

In this practice, we start noticing and learn that everything has impermanent nature, and that all things are inter-connected. We learn to observe physical sensations and mental processes, and in this way we expand our awareness of interconnectivity. The purpose is to attend fully to the present moment without the usual filters we apply to everything, such as judgements, expectations or assumptions. With practice, we begin to gain clarity about our experience without our socially conditioned ways of being. We get an insight into the impermanent nature of reality. And what is more, we start seeing the constructed nature of ego. As we practice, our relationship with the ego personality shifts. Mindfulness aims at helping us discover what is inherently within.

Here is an example exercise, to see for yourself how you enjoy mindfulness.

Exercise: Focus on the Breath

Sit comfortably in a meditation posture – chair or on the floor. Set a timer for 15 minutes. You can close your eyes. Begin to notice the qualities of your breath – are your breaths deep or shallow, smooth or choppy? Is inhalation and exhalation long or short? After noticing these qualities, focus your attention on a particular area – on lower abdomen, or your nostrils, or the centre of your chest. Keep your attention focused there, and count your breaths. You may count up to ten, and then back down to zero. Repeat. If the mind wanders, gently return the attention to your breath.

Elena Alexandrova

Your Coach to Success

www.envisionlifedesign.com.au

Source:

Butera, Robert, “Meditation for Your Life”

Meditation - Choose the Type that Suits You

“Saying that you have no time to meditate, is like saying you have no time to find your car keys, and walking 100 km.”

The journey of introducing meditation into your life starts with your reasons why, choosing which meditation type or types suit you best, and implementing consistent practice which is in harmony with your lifestyle – a lifestyle that complements the values, the peace and harmony that meditation ideology promotes.

Your needs, wants and vision of the world are very individual, and so will be your meditation practice and lifestyle. There is no one right, perfect method – if there was, most meditators would have discovered it by now. This is why you want to choose the style of meditation that you feel most comfortable with, one that offers maximum focus to your mind.

There are many types of meditation, but the main ones can be summarised into the following six:

1.       Breath

2.       Mantra

3.       Visualisation

4.       Mindfulness

5.       Prayer, devotion

6.       Contemplative enquiry.

Over the next few posts I will briefly describe every one of them.

Elena Alexandrova
Your Coach to Success

www.envisionlifedesign.com.au