Dhyan Mudra (meditation gesture) - begin seated in full lotus position (Padmasana, see below). Place the palms on the knees, wrists facing upward, and palms open. The tips of the thumb and index finger are touching on both hands, forming a circle. The remaining three fingers of each hand should remain relaxed. This is the position of Dhyana Mudra. This mudra is the mudra of meditation. It helps the mind to concentrate on attaining spiritual perfection. As told from the Indian tradition, it is said that Buddha used this mudra when he was sitting under the Boddhi tree. It instills tranquility of mind, rest of the senses and balance of the thoughts, something all beginners to meditation can use.

Swastikasana (Auspicious pose) the legs take the shape of a swastika in this asana. For those of Western decent, this has nothing to do with the swastikas, which we associate (and understandably) with Hitler and the Third Reich. This is a very ancient symbol, however, used throughout India and other Eastern Countries. This symbol has as much significance as the sound ‘OM’. The Hindus use the swastika not as a syllable or letter but as a character in the shape of a cross. Its ‘branches’ bend at right angles to face the four directions. It symbolizes the Brahman or Absolute Truth. It is unfortunate that Hitler used the symbol to perpetuate such an opposite truth, but the word is actually derived from the Sanskrit, from Su meaning good and Asati meaning to exist. Take this position by spreading the legs approximately one to one and a half feet. Bend the left leg in the knee and place the soul of the foot to touch the inner side of the right thigh. Then bend the right leg and place the right foot in between the thigh and the calf of the leg. Rest each wrist on the same knee (left wrist on left knee, right wrist on right knee) in Dhyana Mudra. Breathe deeply.

Samasana (Balance pose) - In this asana the external organs of the body are kept divided in to two, hence the name which in Sanskrit (‘sama’) means equilibrium. Begin by spreading the legs approximately one to one and a half feet. Bend the left leg and place the heel against the procreating organ (in men the testes, in women the vaginal lips). Bend the right leg and place the heel of that foot against the left leg. The hands rest in Dhyanan Mudra. This asana resembles lotus except that the feet are placed differently in order to instigate the genital lock.

Padmasana (Lotus pose) - Padma means lotus in Sanskrit. Your legs will mimic the blooming lotus. The asana has great importance in the Yogashastra. It is believed it is one of the best asanas for Pranayam, Meditation & concentration. Practice Padmasana by spreading both the legs a distance of 1 to 1.5 feet. Bend the left leg and place the left toe on the right thigh, leaving the heel on the groin of the left leg. Then bend the right leg and place the right toe on the left thigh and the heel on the groin of the right leg. Bring the hands into Dyhana Mudra.  This can be difficult for beginners to meditation, but work on it over time.

Padmasana Baddha (Tied lotus) is practiced the same way as regular lotus position, only the hands are crossed behind the back and the opposite toe is grasped with the opposite hand, opening the chest and creating a ‘tie’ with the body. (The left hand should grasp the right tow by reaching around the back and to the side, grabbing the toe at waist level and the right hand should do the same on the opposite side of the body.) In this position the pranic force is redirected continuously back into the body instead of escaping from the hands.

Padmasana Utthit (Lifted lotus) is practiced in a similar manner as regular lotus position with an emphasis on strength. The arms are placed on either side of the buttocks, instead of in Dhyana Mudra, and the entire lower body is lifted off the floor by pressing against the hands. The abdominal muscles must be used as well as all the strength of the upper body. Although not ideal for meditation, due to the asana’s difficulty, this is an excellent pose to challenge the arms and self-determination.

The above listed seated postures are all ideal for practicing mediation as they offer specific physiological benefits to the practitioner. The spin is erect which makes the body in an ideal position for many functions of the body to go on normally as we work at being able to sit for up to three hours at a time in meditation. Balance is maintained in the heart, lungs, and digestive organs. Because the organs are positioned in a proper way, optimal functioning can occur. Balance in the brain is also maintained is these positions as the hypothalamus, pyramidal tract, extra pyramidal tract, cochlea and neuro-muscular junctions all have to do less work. The gravity and anti-gravity muscles remove the weight-bearing load from the legs since they form a triangular base to support the weight of the body. Once the eyes are closed, one does not have to worry about loosing their balance since they are firmly rooted to the floor with the sit bones. The abdominal muscles, diaphragm and all the muscles of the chest endure less stress.

Less carbon dioxide is produced by the body because breathing is continuous and the diaphragm and ribs are moving very slightly. This also reduces stress on the nervous system for beginners and advanced meditators alike, freeing up energy in the body. The mind is able to stay alert and is less likely to fall asleep in these positions, as compared to Shavasana, or corpse pose for example. The pelvic region of the body receives a rich supply of blood, which results in the toning of sacral and coccygeal nerves. It is though that the awakening of Kundalini may be aided in these postures partly due to this increased blood flow. Blood from the legs can easily reach the heart reducing the effort of the lungs and respiratory system.

There is less resistance to the pranic flow that travels up the spine for a Kundalini awakening. Although the benefits are numerous, these positions should be practiced with an awareness of the knees, as they can become fatigued and sore if the body is not used to sitting in this way. Also, the lower back can become fatigued if proper posture has not been maintained for a long duration before. It may take time for the beginner to allow the body to become comfortable in these positions, but their benefits for sustaining meditation is great.

There is no limit to the good that meditation can do for you. According to studies made, meditation is said to be a simple and safe way to create balance between your physical, mental, and emotional states. Its values have already been practiced since time immemorial. Today more and more health practitioners are recommending meditation to treat stress-related illnesses such as insomnia, anxiety, and trauma.

Meditation generally involves being in a relaxed, sitting position and then clearing the mind. You may focus on one sound, on your breathing, or simply nothing. Some will use a mantra, or repeating a word or phrase such as ‘ooommm.” It is necessary to have about five to twenty minutes of distraction-free time. It will be immensely helpful to have privacy and silence however, the more experienced practitioners can perform medication anywhere. Most practitioners attach spiritual components to meditation but overall, can be practiced as just like any other secular fitness program or exercise.

One of the recognized health benefits of mediation is its ability to decrease the heart rate and metabolic rate, thus promoting regeneration and deep rest.

Blood pressure also tends to drop during meditation. Studies have shown that meditation can effectively lower the blood pressure of those who are hypertensive. So in general, meditation helps boost your heart health and reduces the risk of developing cardiovascular diseases.

Stomach and bowel functions are also improved. The deep breathing that comes with meditation helps relax the abdominal muscles, leading to a more regular bowel activity. When combined with stretching and other joint and muscle isolation exercises, meditation can help improve the body’s flexibility and mobility. Studies have shown that meditation practitioners are significantly healthier than non-practitioners. Those who regularly practice meditation have fewer doctor’s consultations, fewer incidences of tumors, and dramatically lower cases of diseases and illnesses. Meditation is also an effective tool against pain management. Those who practice meditation have reported to have a 50% decrease in perceived pain. Meditation slows down the aging process. Those who regularly meditate generally register much younger than their calendar or chronological age.

Meditation improves one’s overall concentration. Even athletes use meditation techniques to improve on their focus and attention. Studies have shown that there is a direct correlation between meditation and performance levels in sports. Meditation helps strengthen the mind, allowing it to provide control and guidance to the physical body, thus improving execution of activities.

A 2009 study has also shown that meditation can be linked to improved performance involving memory. The study suggests that meditation can potentially treat memory loss, in particular, Alzheimer’s disease.

Aside from memory and concentration, meditation also increases self-esteem, creativity, awareness, and spontaneity. Those who practice meditation have generally healthier interpersonal relationships, increased self-confidence, less anxiety, and increased problem-solving skills.

There are many benefits of meditation, as meditation is considered the best tool to reduce stress and it helps individuals conquer worries that plague them day in and day out. In allowing an individual to get tuned with his inner self, meditation can lead to happiness, where the practitioner finds his own peace of mind. Meditation also makes an individual realize that happiness is not born out of external circumstances, as it is the inner attitude of an individual that the paves way to happiness. Regular practitioners of meditation are sure to find the way to greater emotional equilibrium. There are several benefits of meditation that comes through various forms, as meditation is a robust tool to enhance the self-control and confidence of a practitioner. By embracing meditation, a practitioner is sure to benefit from increased concentration powers as the practitioner also develops a great potential to control his thoughts.

meditation

Individuals who fall a prey to lot of negative thoughts find it difficult to exercise control over their thoughts. They look for ways and means to put an end to all negative thoughts. With the art of meditation, the practitioner gets equipped with a powerful tool to control such negative thoughts that often wreck havoc on their health as they can also get trained to put a stop to such menace completely. The benefits of meditation also come in various other forms, as this method helps to lower oxygen consumption, as it also enhances the blood flow of the practitioner.

A practitioner who gets habituated to meditation can find various changes within himself, as his self-confidence increases by leaps and bounds. Meditation is also a powerful tool that increases the serotonin level, which influences the mood as well as the behavior of individuals. To excel in any field, an individual should have good concentration powers to realize his potentials. Also, the individual has to offer his focal attention on the task that is at hand to emerge victorious in all his endeavors. When an individual takes up meditation, his focus and concentration levels go up, as it can be put to better use to perform various tasks.

Spending the energy on brooding over past activities and worrying about the future endeavors would only produce doubts pertaining to creativity and spontaneity in the minds of individuals. With meditation as the tool, the practitioner masters the silencing of the mind, which only increases the potentials of the practitioner. There are many benefits of meditation, as it enhances the immune system, enhances strength, energy and vigor of individuals, as it aids the practitioner to find answers to various queries that haunt the individual for a long time.

To say that the benefits of meditation even for beginner practitioners are many would be an understatement. In our opinion, the benefits are absolutely unquantifiable and meditation should be practiced by everyone of all ages and from all cultures.

Transcendental meditation is a practice which lasts for around twenty minutes. It is usually practiced twice daily. When Transcendental meditation is taking place, the person will be sitting with his or her eyes closed and allow themselves to be transcend to a more peaceful place in the mind.

We are told by Maharishi Yogi that the art of Transcendental meditation is an evolution of the Vedic tradition which is from ancient India.

This style of meditation involves seven different steps. Each one of the steps is unique and needs outside influences of a certain nature. These steps are mentioned in interviews and lectures and is not something that any person could or should attempt without first seeking the correct information and guidance.

The professional health community have shown a great deal of interest in the results of Transcendental meditation. The massive uptake of this practice has led to a large amount of positive testimonials with regards to health results by many different practitioners. Even the highly revered institutions such as the Stanford University, the Harvard Medical School and the mighty Yale Medical School have instructed many polls and have researched the long term benefits of this type of meditation.

The results have proved to be eye opening. It is acknowledged by many that real physical changes can and do take place. This is directly linked to the continual practice of Transcendental meditation. Decrease in stress levels, lower blood pressure, bolstering of the immune system and lower levels of cholesterol are among the many physical conditions that have been known and reported.

And by digging deeper into the results of these studies shoe that many mental issues can be greatly reduced or overcome completely by using Transcendental meditation. The craving for alchol, nicotine and drugs can be quashed or greatly reduced also. These items are what many people use to relieve daily stress but are now being replaced with this practice as it is better for the overall health of the body.

Of course, there are many doubters both inside and outside of the medical institutions but the National Institute of Health have shown that they believe in Transcendental meditation as they have invested many millions into researching the long term effects of this practice on the human heart.

Overall, Transcendental meditation can be used to promote your own general well being and is very easy to accomplish. And what’s more, it is free to do.

By meditating with a silent mind for this amount of time or longer can bring out your inner happiness and inner peace whilst promoting your better qualities. This is a great feeling which does not rely on your career or financial status.

The following meditation tips will aid you to a higher level of meditation.

1. Bring quiet into your mind

The purpose while meditating is to go way beyond the mind. Thinking on its own is not meditating. The many varied avenues of meditation are all to achieve a silent mind. Once the mind has become silent, a new level of consciousness can be entered which is not limited by the intellectual mind. Peace can and will be experienced with a quiet mind.

2. Focus and Concentration

To be successful at anything we wish to do or achieve in life will involve some level of focus and concentration. This is also known as being single minded. As you meditate, you need to detach and switch off from all around you to enable you to putt every bit of attention into the meditation.

3. A Quiet Place to Meditate

This is important. You need to find a quiet area to allow you to meditate on a daily basis. Some people set aside a small area in the house or office for this purpose. You may also wish to use a picture of a person such as a role model or saint or anyone who inspires you. But flowers and a candle will also do the trick. By meditating in the same area on a regular basis will build up a meditative atmosphere.

4. Aspiration to meditate

When you are thirsty you drink. When you are hungry you eat. It is the same thing when it comes to the art of meditation. If you feel a sense of inner conflict and wish to discover inner peace then you need to meditate on a daily basis. The aspiration to meditate is one of the most important tips here on this page.

5. Don’t expect results overnight

In life, we expect instant results in many areas. This should not be the case with meditation. Each time you meditate, you are building to your own inner sanctum. You will need to practice and keep meditating and the results will gradually appear.

6. Focus on the Heart

Inside the soul is where our spiritual heart is. Just by aiming our focus and attention to the spiritual heart will allow you to step into the massive the area of meditation.

7. Cultivate Happiness

The one of the meditation tips is this: Remember that the main goal of meditation is to raise our consciousness and make our outlook on life and ourselves more positive. This can all be achieved by meditating.

Studies have shown that the many forms of meditation can help with a person’s physical and psychological well being. This happens due to meditation altering the patterns of the brain wave to the alpha state. This is a level of consciousness that helps with the state of healing.

There is evidence that meditation reduces blood pressure levels and stress levels.

The physiological benefits of meditation include:

* Deep rest-as measured by decreased metabolic rate, lower heart rate, and reduced work load of the heart.

* Lowered levels of cortisol and lactate-two chemicals associated with stress.

* Reduction of free radicals- unstable oxygen molecules that can cause tissue damage.

* Decreased high blood pressure.

* Higher skin resistance. Low skin resistance is correlated with higher stress and anxiety levels.

* Drop in cholesterol levels. High cholesterol is associated with cardiovascular disease.

* Improved flow of air to the lungs resulting in easier breathing. This has been very helpful to asthma patients.

* Decreases the aging process.

* Higher levels of DHEAS in the elderly. An additional sign of youthfulness.

The psychological benefits of meditation are many and include:
* Increased brain wave coherence.

* Greater creativity.

* Decreased anxiety.

* Decreased depression

* Decreased irritability and moodiness

* Improved learning ability and memory.

* Increased self-actualization.

* Increased feelings of vitality and rejuvenation.

* Increased happiness.

* Increased emotional stability.

If meditation is practiced often enough, there is a greater chance that the person’s goals and consistent efforts will begin to lean towards a growth which will be both personal and spiritual.

There are a lot of folks who start by learning meditation for the self awareness side and find that the more they get deeper into the meditation, things seem to enter more of the spiritual side. Spiritual does not always mean religious, more like a higher level of peace and calm is attained.

As you can see, the benefits of meditation are many.

The stages are a variety of emotional expression. As you move from one extreme to another, you will reach a deeper inner scilence. After that happens, your heart will be open and loving.

AUM is an ideal way to refresh old friends and create new ones. It is healthy for the body and spirit and lets you increase your taste for life. At the end of the two and a half hour process you’ll experience deep relaxation.

This style of meditation can only be offered by specially trained people. Here is what the 12 stages entail.

FIRST STAGE: RETURN TO HELL

This is where you dump your negativity and get closer to your emotions and people. Take a powerful stance whilst standing in front of another person. Make fists. Look into the persons eyes and shout “I HATE YOU, IHATE YOU!” this should continue until you’re exhauseted. Block out what people are saying back at you as you should be focused on emptying your negativity.

*It opens the door for love. If you really want to come close to people, you need to put all your energy in this first stage. It helps to unload all your stress, your fears, and your insecurities. It gives you power to experience yourself as a shouting thunderstorm.
SECOND STAGE: HEAVEN

Here, you turn your energy around. This time, you stand in front of someone and hold the hands while shouting ”I LOVE YOU” while looking into the persons eyes. Express as much love as you can to make up for all the shouting done in stage one.

Run with your arms up and knoees lifted high and your feet making earth contact. After a while you will experience a SECOND WIND. You will begin to run more easily than before.

*You will feel your physical power and that you can go over your limits.
FOURTH STAGE: KUNDALINI RISING

Start with the feet grounded on the floor and let the whole body shake beginning with the knees and let the whole body follow. Keep your head and jaw loose and your eyes closed.

* It helps to loosen all the tensions in the body. You can overcome all your stiffness: physically and mentally. You will feel revitalized and fresh.

FIFTH STAGE: CUCKOO’S NEST

Move, breathe and make sound. There is no wrong way to do this. Let it all out and become crazy. Just be careful not to do it with your eyes closed and inflict pain on another person.

*Only when you can express your madness, you stay sane.
SIXTH STAGE: FREE

Enjoy yourself by dancing in a relaxed way, letting the body be guided by the music. Express whatever you’re feeling.

* Do this stage totally and ecstasy will come up from within you.
SEVENTH STAGE: CRYING

Sit and allow yourself to cry. You may not feel like crying immediately but you can make the crying sound. Think of all the pain in your life and all that you feel sad about.

* Crying helps the brain chemistry to change from depression to feeling good.
EIGHT STAGE: LAUGHING BUDDHAS

Switch over and begin to laugh. If you can not laugh, just make the laughing sound. Gently giggle or laugh loud.

* To be happy is your birthright!
NINTH STAGE: DANCE OF THE LOVERS

Do a sensual dance by yourself or with another. Decide what feels good and try to stay with it.

* The dance of the lovers is a chance to experience your sexy side.
TENTH STAGE: CENTER OF THE UNIVERSE

Stand in a circle, look in the light of the candle in the middle, and chant the sound of AUM.

* The sound integrates your experiences of the meditation. It is the sound of the universe. When you chant the AUM, you can feel that you are one with existence.
ELEVENTH STAGE: WOWING

Sit alone and enjoy doing nothing.

Look into the eyes of others and hold your hands in an Indian greeting position and say, “NAMASTE.” Then you hug.

* Namaste means: I recognize and greet the Buddha in you.

Meditation has been a recommendation for years as a way of finding our own river of inner peace and tranquility.

It helps us to find and discover self knowledge and fulfills our individual deep needs for serenity.

What follows is 10 common meditation methods which are used the whole world over by many people who strive to find a personal route to realization.

1. Sitting

Nothing special, just the normal type of sitting. Simply locate a nice, comfortable position to rest in for as long as you can
2. Transcendental Meditation

This type of meditation has been practiced for many years as it is a way to find a solution to any chaotic mind
3. Breathwork

Concentration on the pattern of breathing for a while or breathing in a given pattern gives individuals a way to empty the mind.

4. Loving-kindness

By meditating on particular emotions will enhance your internal feelings. By doing this can work wonders for yourself and all those around you and beyond.

5. Guided

One of the more popular meditation methods. You can listen to instructors, tapes and cds whilst making your body comfortable and be guided through the different levels of your growing personal awareness. Just by using this type of meditation technique will allow you to evolve through trust.
6. Walking

Contrary to popular belief, you don’t need to be in a static position to meditate. Just by walking in a rhythm will allow the mind to rapidly hit your target in your mind.

7. Yoga

And you can combine movement and be static if you want to combine techniques. Yoga will help both your body and mind become flexible. Ust by increasing your flexibility will attain you a peacefulness and a higher self knowledge that will move you away from levels of discomfort.

8. Music

If there is any music which really inspires you, play it loud and listen to it for as long as you wish. Absorb the words as if they were being sung to you personally and let the melody resonate you.
9. Mantra

A mantra can turn your entire existence into meditation on the move. Words that have meaning that are chanted, spoken or whispered in your mind over and over again can really change things. Your mantra does not need to be assigned nor granted because you can personally decide what you wish to exude. So choose a phrase and give it a go.

10. Chanting

We can make ourselves and our bodies feel positive by chanting compelling sounds. This can also calm our rate of thinking. Take the time to feel the inner miracles and listen to the inner peace.

There are many meditation methods and these are just the common ones.

The easiest thing to focus on is your own breathing pattern.

This provides a basic focal point for the mind.

You can choose any simple physical object to focus on as long as it does not make you think of other things which will get in you minds way of your focus. Chose a neutral object and not something which has any emotional attachment to.

Whilst focusing on an object, your eyes can be opened or closed as you can still picture the object in your mind. So the object could be real or imaginary. Try to use an object which represents the goal of your meditation.

As an example, if you are trying to relax then your point of focus as you meditate should be calm waters or a slow floating cloud. If you are looking for inner strength, then a focal point such as a rock will do the trick.

Words or sounds as a point of focus can also be used. By using a word, this is often referred to as a ‘Mantra’.

You can choose any word that may have a special meaning or is connected to your goal of meditation. Words such as “peace”, “love”, “one”, or “relax”. Be careful not to choose a word will start a new chain of thoughts that will defer you away from your primary focus.

One important part of the meditation process is the part which is linked to the related focus. This is known as the passive frame of mind.

A normal mind will normally try and distract you by filling your mind with other thoughts while you meditate. You must try to take control and not let this happen. As you meditate more, your mind will become better at ignoring all other thoughts and maintaining focus.

By keeping a passive attitude as you meditate will allow your mind to treat any distraction as nothing and detach it from your focus. If you find your mind beginning to wander and think about the work stuff, just relax and re-focus on your breathing or focal object.

The more you practice the better your mind will become.
Try not to force this, just focus on the calm. Meditation and relaxation will guide your mind back to your focal point or mantra. Try and meditate daily and you will improve.

Guided meditation is a soothing way of finding ones inner self. It helps us to become the type of person we have always strived to be. By learning to meditate to aid relaxation will help maintain and increase our self development process.

Our minds wander when we meditate to relax. To get better, focus on a single thing. This helps to stop the mind loosing the focus it needs. Stay aware of the moment in your mind and thoughts. Staying in the ‘here and now’ will help you relieve stress as you relax more. It will also help prevent pain and give your energy levels a boost.

There are many avenues of meditation which you can discover. No matter what you are doing, meditation can be fitted in. You can practice with your eyes open or closed, at home or at work.
For example, you can meditate while you exercise. This is achieved by focusing on just the exercise you are doing at the time and nothing else. Free your mind of any other thoughts apart from the exercise you are undertaking at that moment.
Let your current thoughts float away, don’t restrain them. If you feel your mind starting to wander, don’t worry about it. Just get back to focusing on the birds singing or other natural noises to help you relax.

Feel the air around you and concentrate on just sitting. Let all other thoughts drift away and concentrate on the calm.

Guided meditation will help you to make some of life’s tough choices. By focusing singularly on the problem while you meditate for a few minutes will help you reach the right answer.

By focusing on how happy you are. This may seem strange if you think your current life sucks but be happy about the little things such as having a roof over your head, being able to drink clean water, having shoes, etc. Many people in the world don’t have the basics so be happy about that and use that whilst you meditate to feel good.

You only need to take five minutes to meditate. More if you wish but even two or three minutes can make a difference. You don’t’ need fancy equipment and you can do it anywhere at any time.

Remember, guided meditation is a skill. Just by practicing it a few minutes every day will make you better at it.