Teaching,meditation-phase,III, health Teaching meditation-phase III
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Within the thirdphase of meditation the participants are prepared to understand and exercise the top level meditation techniques. Now they are quite seriouslyinterested in learning meditationtechniques.Now you can either sit on the chair oruse a cushion. Should you prefer acushion then sit comfortably with crossed legs and keep your hands resting on your thighs. Youcan sit on a cushion or you can use a chair according to your convenience. Remember that the back ofa chair needs to be straight. Youneed to sit straight upright with yourfeet touching the floor. Keep your spine straight. Keep in mindthat there shouldn't be any tension in your neck. You should sit comfortably but thisposture should not letyou fall asleep. Ensure thatyou can remain stable in this posture during practice.Actually your gaze should focus a couple of inches in front of your nose. On this position eyes remain half open. At the beginnings gently close your eyes while meditating. Open eyes maydistract you. When you are familarwith the process you can keep your gaze towards nose.Once you settle down in this positionthen start slowly focusing onyour breath. Don't try tocontrol it. Breathe naturally. Just feel the tough of your breath above yourupper lip, through your nostrils. You will see that breath is going out and coming in. Let it go out and comein by its own pace. Just feel it. Focus your attention on the rhythm of your breath. This practice canhelp you feel your subtle emotions.These feelings become subtle as you go ahead in your practice.Look at the thoughts coming in yourmind. Attempt to look at themas third person. Do not getattached with those thoughts. You will see that these thoughts are coming and going away. Do not judge them. Don't label them. Just observe.Attempt to feel youremotions while breathing. Tryto understand the link between your breathing rate and your feelings. If you think about somethingannoying you, your breathing rate automatically increases. When your thoughts are about something that calmsyou, your breathing rate automatically decreases.If you are not confident enough youcan also join some courses ofmeditation at the start tolearn it properly. You can find some CD or tapes to follow theinstructions. You may practicewith a partner or perhaps in asmall group when you feel itdifficult practicing alone.It is advisable practicing twicedaily for 15 to 20 minutes. You may practice it, in the morning and evening whenyou are in a relax state. But even youpractice once during a day, itis sufficient. You can begin with 15 minutes and slowly increase up to half anhour. There's no harm in performing it for more than 30 mins but in the beginning itmay not be possible for you. Once youget settle in the practice, your mind will instruct you about the time. It willinstruct you about the things suitable for you. Read more: http://www.meditationtoday.com.au/teaching-meditation-phase-iii/
Teaching,meditation-phase,III,