Basic Exercise of Meditation - Part III (continue...)

As you progress in mindfulness you may experience sensation of intense pain, stifling or choking sensations, pain such as from the slash of a knife, the thrust of a sharppointed instrument, unpleasant sensations of being pricked by sharp needles, or small insects crawling over the body. You might experience sensations of itching, biting, intense cold. As soon as you discontinue the contemplation you may also fell that these painful sensations cease. When you  are resume contemplation you will fell them again as soon as you gain in mindfulness. These painful sensations are not to be considered as someting serious. They are not manifestations of disease but are common factors always present in the body and are usually obscured when the mind is normally occupied with more conspicuous objects.
When the mental faculties become keener you are more aware of these sesations. With the continued development of contemplation the time will come when you can overcome them and they cease altogether. If you continue contemplation, firm in purpose, you will not come to any harm. Should you lose courage, become irresolute in contemplation and discountinue for a time, you may encounter these unpleasant sensations again and again as your contemplation proceeds. If you continue with determination you will most likely overcome these painful sensations and may never again experience them in the course of contemplation.     


Should you intend to sway the body, then knowingly note intending. While in the act of swaying, swaying. When contemplating you may occasionally discover the body swaying back and forth. Do not be alarmed; neither be pleased nor wish continue to sway. The swaying will cease if you keep the knowing mind on the action of swaying and continue to note swaying until the actionceases. If swaying increases in spite of your making a mental note of it, then learn against a wall or post or lie down for a while. Thereafter proceed with contemplation. Follow the same procedure if you find yourself shaking  or trembling.When contemplation is developed you may sometime fell a thrill or chill pass through the back or entire body. This is a symptom of the feeling of intense interest,enthusiasm,or rapture. It occurs naturally in the course of good contemplation. When your mind is fixed in contemplation you may be startled at the slightest sound. This takes place because you feel more intensely the effect of sensorial impression while in the state of good concentration.
If you are thirsty while contemplating, notice the feeling, thirsty. When you intend to stand, intending. Then make a mental note of each movement in preparation for standing. Keep the mind
intently on the act of standing up, and the mental note, standing. When   you look forward after standing up straight, note looking, seeing. Should you intend to walk forward, intending.
When you begin to step forward, mentally note each step as walking, walking, or  left, right. It is important for you to be aware of every moment in each step from beginning to end when
you walk. Adhere to the same procedure when strolling or when talking a walking exercise. Try to make mental note of each step in two sections as follows: lifting, putting; lifting,putting.
When you have obtained sufficient practice in this manner of walking, then try to make a mental note of each step in three sections: lifting, pushing, putting or up, forward, down.
 
to be cont.....

Basic Exercise of Meditation - Part III

Since you should continue contemplating for a long time while in one position, that of siting, lying or working down, you are likely to experience an intense felling of fatigue, stiffness in the body or in the arms and legs. Should this happen, simply keep the knowing mind on that part of the body where such felling occurs and carry on the contemplation, nothing tired or stiff.  Do this naturally, that is neither too fast nor too slow. These feelings gradually become fainter and finally cease altogether. Should one of these feelings become more intense until the bodily fatigue or stiffness of joints is unbearable, then change your position. However, do not forget to make a mental note that of intending, before you proceed to change position. Each detailed movement must be contemplated in its respective order. 


If you intend to lift the hand or leg, make a mental note, intending. In the act of lifting the hand or leg, lifting. Stretching either the hand or leg, stretching. When you bend, bending. When putting down, putting. Should either the hand or leg touch, touching. Perform all these actions in a slow deliberate manner. As soon as you are settled in the new position, continue with the contemplation of the abdominal movements. If you become uncomfortably warm in the new position, resume contemplation in another position keeping to the procedure as described in this paragraph.


Should an itching sensation be felt in any part of the body, keep the mind on that part and make a mental note, itching. Do this in a regulated manner, neither too fast nor too slow. When the itching sensation disappears in the course of full awareness, continue with the exercise of noticing the rising and falling of the abdomen. Should the itching continue and become too strong and you intend to rub the itching part, be sure to make a mental note, intending. Slowly lift the hand, simultaneously nothing the action of lifting and touching when the hand touches the part that itches. Rub slowly in complete awareness of rubbing. When the itching sensation has disappeared and you intend to discontinue the rubbing, be  mindful by making the usual mental note of intending. Slowly withdraw the hand, concurrently making a mental note of the action, withdrawing. When the hand rests in its usual place touching the leg, touching. Then again devote yourself to observing the abdominal movements.


If there is a pain or discomfort, keep the knowing mind on that part of the body where the sensation arises. Make mental note of the specific sensation as it occurs, such as painful, aching, pressing, piercing, tired, giddy. It must be stressed that the mental note must not be forced nor delayed but made in a calm and natural manner. The pain may eventually cease or increase. Do not be alarmed if it increases. Firmly continue the contemplation. If you do so, you will find that the pain will almost always cease. But if after a time, the pain has increased and becomes unbearable, you must ignore the pain and continue with the contemplation of rising and falling.      


to be cont.....

Basic Exercise of Meditation - Part II

Basic Exercise II


While you are occupied with the exercise of observing each of the abdominal movements, other mental activities may occur between the nothing of each rising and falling. Thoughts or other
mental functions, such as intentions, ideas, imaginings, etc., are likely to occur between each mental note of rising and falling. They cannot be disregarded. A mental note must be made of each
as it occurs.


If you imagine something, you must know that you have done so and make a mental note imagining. If you are simply think of something, mental note thinking. If you are reflect, reflecting. If you intend to do something, intending. When the mind wanders from the object of meditation which is the rising and falling of the abdomen, mentally note wandering.
Should you imagine you are going to a certain place, mental note going. When you arrive, arriving. When, in your thoughts, you meet a person, note meeting.Should you speak to him or her , speaking. If you are imaginatively argue with that person, arguing. If you are envision and imagine a light or color, be sure to note seeing. A mental vision must me noted on each occurrence of its appearance until it passes away. After its disappearance, continue with the Basic Exercise I by knowing, by being fully aware of each movement of the rising and falling abdomen.


Proceed carefully, without slackening.   If you intend to swallow saliva while thus engaged, make a mental note intending. While in the act of swallowing, swallowing. If you intend to spit, spitting. Then return to the exercise of rising and falling. Suppose you intend to bend the neck, intending. In the act of bending, bending. When you intend to straighten the neck, intending. In the act of straightening the neck, straightening. The neck movements of bending and straightening must be done slowly. After mentally making a note of each of these actions, proceed in full awareness with noticing the movements of the rising and falling abdomen.

Benefits of Meditation

Before we step up to next stage of meditation, its worth to understand the benefits of the "Samatha" meditation. Breathing exercise which we discussed, is one of the basic Samatha Meditation.


Physiological Benefits of Meditation
With the meditation, the physiology undergoes a change and every cell in the body is filled with more energy. This results in joy, peace, enthusiasm as the level of energy in the body increases. So you can experience bellow as the result of meditation in your physical body.


* Lower high blood pressure
* Lower the levels of blood lactate, reducing anxiety attacks 
* Decreases any tension-related pain, such as, tension headaches, ulcers, insomnia, etc...
* Improves the immune system
* Improves nervous system
* Increases digestion of food
* Increases the energy level, as you gain an inner source of energy


Psychological Benefits of Meditation
Meditation brings the brainwave pattern into an "Alpha" ((7.5-14Hz)) state that promotes deep relaxation. The mind becomes fresh, delicate and beautiful. With regular practice of meditation you can experience bellow in your mind.


* Anxiety decreases
* Emotional stability improves
* Creativity increases
* Happiness increases
* Intuition develops
* Gain clarity and peace of mind


Every person in the world expect happiness, joyfulness and freedom in their mind and no one like to sadness, anger and frustration, With the regular meditation practice you can grow above mentioned positive facts in your mind. If your are a new comer for the meditation, you can't experience that positive facts at once in your mind, but with the time you can see the improvement of your mind.


As you aware, there are two types of meditation. Those are "Samatha & Vipassana". "Samatha" meditation is about the concentration and calmness which is teaching in many religions. But "Vipassana" meditation is purely teached by Gauthama Budda and it is completely  aim to
the wisdom. As "Vipassana" meditation is more complicated, we will not discuss that in this movement.  


Meditation teachers are recommended "Samatha" for the beginners. There are lots of "Samatha" meditation techniques. We have discussed very basic "Samatha" meditation technique (Exercise I) before. Please note, some techniques are not suitable for some people. Because of there are many kinds of people and they have different characters. There are "Three universal characteristics" of existence.This is an important part of the teachings of the Buddha and we can discuss this later. Therefore you can test few meditation techniques and understand which one is most suitable for you. When you became mature with "Samatha" meditation, you can practice two or more in meditating time. That's all up to you.


If you are a beginner, just try to meditate 5 minutes time. If you can concentrate for 5 minutes, it is a great achievement as a beginner. Then try to increase meditating time accordingly. 


We will discuss another "Samatha" meditation technique soon.
                             

Basic Exercise of Meditation

There are two types of Meditation. Those are called Samatha  & Vipassana.
Lets we discuss about very basic Samatha meditation exercise.


Before start the training, take the sitting posture with the legs crossed. You might fell more comfortable if the legs are not interlocked but evenly placed on the ground, without pressing one against the other. If you find that sitting on the floor interferes with contemplation, then sit in a more comfortable way. Now proceed with each exercise in contemplation as described.
       
                   Pic1                                                    Pic2              


Basic Exercise I 


Try to keep your mind (but not your eyes) on the abdomen. You will thereby come to know the movements of rising and falling in this region. If these movements are not clear to you in the
beginning , then place both hands on the abdomen to feel these rising and falling movements. After a short time the upward movement of inhalation and the downward movement of exhalation will
become clear. Then make a mental note, rising , for the upward movement, falling for the downward movement. Your mental note of each movement must be made while it occurs. From this
exercise you learn the actual manner of the upward and downward movements of the abdomen. You are not concerned with the form of the abdomen. What you actually perceive is the bodily
sensation of pressure caused by the heaving movement of the abdomen. So do not dwell on the form of the abdomen but proceed with the exercise. For the beginner it is a very effective method of developing the faculties of attention, concentration of mind, and insight in contemplation. As practice increases, the manner of the movement will be more clearer.


The ability to know each successive occurrence of the mental and physical processes at the each of the six sense organs is acquired only when insight contemplation if fully developed. Since you
are a beginner whose attentiveness and power of the concentration are still weak, you may find it difficult to keep the mind on successive rising movement and falling movement as it occurs. In
view of this difficulty, you may be inclined to think : "I just don't know how to keep my mind on each of these movements." Then simply remember that this is a learning process. The rising and
falling movements of the abdomen are always present, and therefore there is no need to look for them.


Actually it is easy for a beginner to keep his or her mind on these two simple movements. Continue with this exercise in full awareness of the abdomen's rising and falling movements. Never
verbally  repeat the words rising, falling, and do not think of rising and falling as words. Be aware only of the actual process of the rising and falling movement of the abdomen.  Avoid deep or
rapid breathing for the purpose of making the abdominal movements more distinct, because this procedure causes fatigue that interferes with the practice. Just be totally aware of the movements
of rising and falling as they occur in the course of normal breathing.