Why and how to meditate: Meditation guideline for Beginner

Meditation guideline for Beginners
Meditation is the soul of living. The term “meditation,” is derived from the Latin word “Meditari,” which means to heal. Meditation is the science and art of healing.Meditation brings awareness. The goal of all therapy is to bring more awareness in life (develop aware self). Because of habitual conditioning of mind, living impure, unaware and unconscious life our life feels itching, and to remove this itching,we scratch and scratch, which only increases the itching. We begin to enjoy the scratching while at the same time, wishing to get rid of the itch. Meditation is the panacea that works to heal such wounds.

Meditation can help you to
~ Cope stress, bringing deep relaxation in body and mind
~ Live peaceful life
~ Unite with spirit
~Be better citizen in the world by mastering immature emotion
~Be effective worker
~ Just simply being happy simple human being like a child.
It has integral benefits-physical, mental, social to spiritual.
How to start
There are many techniques, many traditions and teachers of meditation.
One simple way to start until you find your path would be:
1. Decide to meditate every day morning and/ or evening before bed time for 5 minutes
2. Better choose same time everyday,
3. Sit in same place, facing same direction in the beginning of practice.
4. Close your eyes, relax your body
5. Start to relax your thoughts as if they are clouds floating in the space of your mind. Treat them as if they are strangers, they have nothing to do with you. They come and go.
6. Now with count of 4 slowly start to inhale and counts of 4 slowly start to exhale. As you inhale, enjoy expansion in your body like a wave rising and as you exhale enjoy contraction in your body as a wave falling. Notice the rhythm of rising and falling.
Discomfort in body may arise, Mind might wander, some strong emotions may carry your awareness away from present moment-all kind of resistances, distractions may happen. They are normal. Don’t think and get discourage that it is happening to you only. As soon as you remember simply come back to breath and declare that I have a body but I am not my body, thoughts are there in my mind but I am not my thought, I have feelings but I am not my feelings.
Just breathe this way for 5 minutes.
7. Before you come out of meditation, think of one blessing in your life.Thank for that to Universe and with smile come out of sitting meditation.

On the yoga mat (Peotry)

This morning after finishing my daily yoga asana practice, I saw a book my wife left close to yoga mat. The name of the book was “ Writing Down the Bones-Freeing the writer within” by Natalie Goldberg. The writer suggests in the book to pick up one word or two word and started to write something contemplating on the word(s) whatever you write does not matter, if you did write, it would be very opening, healing and joyful act. Something like this she says.

Since I was on the yoga mat, flowing her suggestion I pick up the words  “On the yoga Mat” and started to write that became kind of poetry. Here you go….


On the yoga mat

On the yoga mat, sometime I bend my knee , sometime I bend my arms

Sometime twisting my torso to the left

 Sometime opening my torso to the right

Tilting my butt up and the down, right and the left

 Facing downward and facing upward

On the yoga mat

I become weird and I become free

Sometime lying on my belly, sometime lying on my back

Sometime standing on my head, sometime standing on my feet,

Not only warrior No. 1, but warrior No. 2, 3 and even 4

On the yoga mat

 I become flexible and I become strong

Thinking of not thinking, dreaming of not dreaming,

 just breathing deep and full

Opening my heart, and opening head

 Opening my gut and opening my legs,

On the yoga mat

I become humble and I become brave

On the yoga mat sometime I become a pigeon, sometime a scorpion

Sometime I become a cobra, sometime a fish

Sometime I become a dog, sometime a god

Fully alive and aware,

On the yoga mat, I become everything

and finally

Lying like a dead body

On the yoga mat

I become nothing.