"Meditation" is a term that in the Western world is often wrongly used to indicate a poorly defined kind of mystical ecstasy. Although these mystical experiences, high levels of experience are possible, in reality with "meditation" is meant more generally a variety of contemplative practices that aim to develop greater concentration and awareness of themselves.
In Tibetan Buddhism, for example, contrary to popular imagination as some might imagine, Meditation has nothing to do with things like "levitate", but rather corresponds to the Tibetan word meditation is "gom", whose meaning is simply to "get used" or "familiarization". Therefore, any acquisition of miraculous powers, but exercises that are intended to develop in us the habit, custom, and if we want a "healthy habit" against a certain type of behavior and vision the world.
So what is this behavior and see the world brought by the Tibetan Buddhist meditation? It 's a way of behaving ethically and morally, which is in every way not to damage any living being, but rather seeks to benefit as much as possible. The right way of seeing the world instead, is a kind of vision that directly captures the interdependence of all things and all people in a very thick report, "Cause and Effect."
in order to achieve a stable and naturally these two types of attitudes in our mind, the tradition of Tibetan Buddhism offers two sets of meditations are called "analytical meditation" (Lak-Tong) and " Concentrated meditation "(shin) . The first is a kind of meditation in which the ball is used and the conceptual thinking, to reflect deeply on a few topics of study, such as the "real nature of all things", which is precisely the intellectual basis on which then produce the kind of spontaneous and conceptual vision mentioned earlier. Only this kind of vision is, according to Tibetan Buddhism, the only true and final remedy for all our mental afflictions, first of all selfishness.
As mentioned, although concentrated meditation to high levels can lead to very high states of bliss, should not be viewed as an end in itself, since it is only instrumental to the analytical meditation. Indeed, the latter because of the depth of the topics discussed, requires a highly focused mind that it really can "penetrate" into the true nature of things. Technically speaking, the ultimate aim of all the Tibetan meditation then, is the indissoluble union of "concentration" and "insight" into a single moment of consciousness.
To obtain a satisfactory meditation, the correct posture of the body is very important as it allows for smooth movement of subtle energies in all our mental and physical aggregate, thus facilitating relaxation and concentration. In particularly in Buddhism, but also in other disciplines such as Yoga, you use the position of " full lotus" or "Semiloto" (see description below ).
Alternatively, for those with leg problems, including the position sitting on a chair can fit. In any case it is really not recommended lying on the ground, since the relaxation achieved can easily induce sleep.
Preliminaries: a) Choose a clean, quiet and comfortable, if scenting the room with a stick of sandalwood incense.
(Sandalwood promotes meditation)
b) Remove your shoes and socks.
c) Wear comfortable clothes and wide (better than linen or cotton) that is not tight especially at the level of the basin.
d) Remove watches, bracelets, necklaces and anything else that could prevent the circulation of blood.
e) For men, take off any wallet from his back pocket.
full-lotus position and Semiloto:
1) Get a pillow is not too soft (type "Zafu" ) having a height equal to the width of your fist and about 30 cm , then place it over a foam mattress or a blanket on top.
2) Sitting on about half of the cushion to allow the legs to cross easily.
3) Cross your legs by placing your right foot on left thigh and back placing the left foot over right thigh. (Full lotus). Or simply leave your left foot resting on the mat. (Semiloto)
The knees should touch the ground if possible.
4) Keep your back straight but not rigid and perpendicular to the floor.
5) Place the back of his left hand on the feet, about 4 cm below the navel, then place the back of his right hand on left palm with the two thumbs touching lightly. (Alternatively, place hands on knees)
The elbows should be neither too far to the torso, it too close.
shoulders and pelvis should be completely relaxed.
6) Keep your head in line with your spine, trying to portray just the chin towards the throat.
7) Keep your eyes half-closed setting a) prorpio the tip of the nose, or b) an imaginary point on the floor about 1.5 meters ahead.
8) Keep your mouth slightly open with the tip of the tongue touching the palate.
(This is to prevent excessive salivation)
Sitting on a chair:
Sit on a chair trying not to lean on back and keeping your back straight. The legs should be parallel, neither too close nor too distant. The hands can also be placed on the legs.
For the rest of the above.
Practice "Shine on Breath:
(Duration: 15-20 minutes for two daily sessions.
For starters do not go beyond the half-hour per session)
1) Once assumed the posture, correct any errors in slow motion and harmonious.
2) Prepare mentally to practice meditation seriously. Take a mental attitude dignified and disciplined.
3) Make 3 deep breaths, exhale the air slowly.
4) Relax completely trying to get through all the body parts to see if there are any muscle tension, and then withdraw them. Repeat this several times exercise, examining the internal organs of our body.
5) Once achieved some relaxation (after about 5 minutes), focus on your breathing by focusing a) chest that rises and falls, or b) on the air that enters and leaves the nostrils. Do not leave it but you must check the natural breath.
6) Try not to judge the thoughts and feelings that must inevitably sorgono.Non in any way by force to repress these thoughts, but clearly not even follow them with caution. Seeking a middle ground.
7) Maintain an attitude that simply "noted" the thoughts without attachment or aversion, and then let them go.
8) Back continuously on the breath.
9) Whether meditation is going well or badly, avoid in any case to judge themselves as good or bad "meditators" .
10) not have any expectations from meditation.
11) not think you want to get, I delete something for themselves.
12) If there are any short durations of deep peace, not to cling to the hope that they will last long, but always return to the breath.
13) Staying in the "Here and Now," that is present in the moment in which we live and the place where you are.
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