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Level
1:
The first stage of meditation is actually
a technique in concentration. Once relaxed, focus on your
breath for a few minutes. After you find yourself completely
relaxed and at ease, focus on the sounds around you. Try not
to form thoughts about the sounds but rather just listen and
let your mind flow around and through the sounds without clarification
or judgment. Do this exercise for 15 to 20 minutes at a time,
releasing your attention to the sounds and focusing on your
breath as you begin to be more aware of your body.
Repeat this exercise until you can easily
follow known sounds, expected sounds and unexpected sounds
with the same calm, focused attention. You might start with
a favorite, calming or soothing piece of music. Next, once
you have mastered the known sound concentration technique,
you might focus on a classical piece of music you are not
too familiar with. When you feel comfortable with being able
to follow this piece of music without trailing off into uncontrolled
thought, you are ready to move to the final sound exercise.
The final sound focus will be on unusual sounds,
such Whale Songs, or Songs of the Wolves or digital sounds.
When you are able to follow sounds without your mind wandering
regardless of the source, you are ready for Level 2. Level
2 may take you several weeks of practice before you are able
to stay focused for 15 to 20 minutes without your mind wandering.
Give yourself the time. Remember, learning to control your
thoughts through this concentration exercise is like building
up a new muscle.
Level 2:
The second level in this technique for improving
your meditation skills focuses on your imagination and visualization
abilities. After going through the relaxation process and
placing yourself in a comfortable position, focus on your
breath for a few minutes until you are completely relaxed
and centered. You are now going to create a scene in your
mind of your favorite place. This favorite place may exist
in reality or only in your mind. Take the time to carefully
build a detailed image of this place where you can feel the
air, hear the sounds, and be aware of the smells surrounding
you as you place yourself in the center of this favorite place.
Spend time in this place over and over in meditation until
you can quickly and clearly call upon this imagery whenever
you want. Along with the image will come all the feelings
of well-being, joy, peace and happiness that associate to
your favorite place.
Level 3:
The third level of meditation skill development
focuses on a structured thought such as a favorite saying
or aphorism. There are many to choose from. Use one that generates
exploratory thought processes for you. Unlike previous exercises,
you are now going to let your thoughts flow. Follow these
thoughts through imagery, feelings and awareness until you
know that you have absorbed the meaning of this aphorism thoroughly.
What will surprise you is the depth and breadth of understanding
an even simple saying can produce.
Using these techniques will open you to a
world of thought management, directional focus and a deeper
understanding of self and acceptance of others. By focusing
on the breath as you develop your meditation and concentration
skills, you will begin to unconsciously associate these peaceful
and relaxed feelings with the control of your breath. Then
when you are faced with a stressful situation, you can call
up these feelings by simply slowing your breath and consciously
relaxing your muscles. Using this technique, relaxation and
feelings of well-being will always be available when you need
it.
(c)2005
TAO Consultant, Inc. All rights reserved.
Website: http://www.taototem.com
About
the Author
Chesa
Keane has taught meditation and self-help for more than 30
years. To receive your free starter Basic Meditation and Basic
Relaxation Techniques and an introduction to a unique meditation
tool, the TAO Totem, visit: http://www.taotote.com
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