Meditation the Mindful Way!

gumbud

gumbud

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australia
Hi some members have recently suggested I start a thread on meditation – it could lead up many fascinating pathways. So hear goes!

Hitch Hikers Guide to Mindful Meditation [gumbud]

Intro – I was introduced to the Therevada style of meditation by the Thai Buddhist monks residing in OZ. But I have also experienced Tibetan style and Japanese style – they are all similar but have their unique differences. The Thai ‘middle road’ style I think is the simplest to teach and use IMO.

Nb: you are at present listening or rather reading ‘my chattering monkeys’ as the monks call it. All those stories; instructions; memories etc that continuously go through our ‘minds’ Mine are goodly focused at the moment but they are still ‘chattering’. Meditation is simple stopping the chattering and thinking of nothing - frightening heh? – it can be at first.

I have taught meditation at various times and as I do in situ I also go into a semi- state of meditation which is quite relaxing BUT I have to keep focusing and talking for a while so my monkeys still get a chance to talk!

OK – Instructions from me and my monkeys! [please read all guidelines through before starting]


  1. Always find a quiet, comfortable place to be – ideally alone – they [my teachers] say best in an upright sitting position, crossed legged if you can on a cushion. This is a comfortable position but attentive – sitting in an armchair you can doze off too easily. Lying down you can doze off very easily!

  1. Eyes closed to stop new monkeys entering! And stop concentrating on any thoughts – let them all drift away. They won’t immediately but will with practice. In the early days they will keep re-appearing. Do not distress or anger just recognize them and then ignore them. There is a good thing you can concentrate on and that is your breathing. You will hear surrounding noises – cars; birds; neighbors etc – that’s OK you can’t stop them but you can learn to ignore them. They won’t go away entirely but they will reduce as you concentrate only on your breathing

  1. Watching you breathing - concentrate on your breathing – try to feel it as it flows in and out of your nostrils [not mouth!] and keep concentrating – this may disappear eventually – fine – you are now in deep meditation.

  1. Continue this process for at least 30 mins but ideally longer up to 1 hr and beyond is fine.

  1. How to finish your ‘session? – ah tricky one this – in a group led session the leader usually has a nice brass bell – which he strikes several times [ and which often comes as quite a shock to those in deep meditation] to signal the end of the session.

What can you replicate alone? Watch alarms or clock alarms seem to be a useful way to go. Anymore suggestions are welcomed? When I practiced at the Buddhist center I recall we meditated for 1 hour but this can be varied from I would suggest between 30 mins to whatever you feel comfortable with. Going beyond 1 hour could send you into a sleep state OR a much deeper meditation state which would be wonderful. Only you can decide what is best, but less than 30 mins would not give you sufficient practice and developmental progress.

regards

Ps: any suggestions, questions or comments will all be gratefully received and responded to!
 

I learned Transcendental Meditation which recommended twenty minutes twice daily, more if one was ill. It has worked very well for me. I can lower my BP and heart rate easily and my son was born to mediation breathing, no drugs required during labour.
 
thanks shalimar - I was going to mention the medical benefits and then forgot. yes some great physiological studies on regular meditators and lowering of BP being the classic one - but there would be more physiological changes too - I watched a doco some time back of a high level monk who came into an X-ray dept and was scanned whilst he meditated on pure happiness as he saw it. The results were interesting.

also forgot; I used to do creative visualization meditation with some interesting results. One with cancer eradication but the CV meditation was backed up with anti-cancer medication and high level of vit C intravenous therapy - so cannot claim all credit - 33% only !! but I am convinced that with continuous practice it can be a great anecdote to cancer per se.
 

Like Shalimar, I have used transcendental meditation and creative visualization including the pink bubble technique and clearing out the chakras. I do find these exceptionally helpful to calm my otherwise anxious mind.
I don’t have any suggestions. You did a wonderful job explaining just what it is and does for us.
Thabk you. I look forward to seeing where this leads
 
Thanks for that, Dave. I've just started reading "The Cloud Of Unknowing" and what it says about meditation. I'll report when I've gotten more into it. Great thread to start!
 
Something which interested me, in my field, which has a high attrition rate, those who practice some form of mindfulness are far less likely to burn out etc. Less likely to succumb to stress related substance abuse also.
 
I was absolutely, irrationally terrified before my hip replacement surgery and someone suggested some guided meditation CDs by Bella Naperstack. I found her CD on "Preparing for Surgery" most helpful and used it faithfully -- even in the pre-op ward -- and I really saw a difference. It basically was a guided meditation which (a) helped to shut up those chattering monkeys, and (b) helped reverse my thoughts about the surgery being a terrible, fear-inducing thing to seeing it as a wonderful intervention by people (surgeons,etc.) whose goal was to help me. I think it was a great help. I recovered very quickly from both surgeries and in retrospect I still see the experience in a very positive way. I know for a fact that it helped me drop my white coat syndrome blood pressure down into a reasonable place.

I also ordered several more of her tapes, but I got away from using them. I think I will go back to it, as they really helped me. My chattering monkeys can get very loud and very frightening if I let them.
 
Butterfly said:
I was absolutely, irrationally terrified before my hip replacement surgery and someone suggested some guided meditation CDs by Bella Naperstack. I found her CD on "Preparing for Surgery" most helpful and used it faithfully -- even in the pre-op ward -- and I really saw a difference. It basically was a guided meditation which (a) helped to shut up those chattering monkeys, and (b) helped reverse my thoughts about the surgery being a terrible, fear-inducing thing to seeing it as a wonderful intervention by people (surgeons,etc.) whose goal was to help me. I think it was a great help. I recovered very quickly from both surgeries and in retrospect I still see the experience in a very positive way. I know for a fact that it helped me drop my white coat syndrome blood pressure down into a reasonable place.

I also ordered several more of her tapes, but I got away from using them. I think I will go back to it, as they really helped me. My chattering monkeys can get very loud and very frightening if I let them.
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What a great post. I can relate to the chattering getting loud and frightening.
This thread has reminded me to get more into a daily habit. Perhaps I’ll incorporate it into my yoga practice. Do it either right before or after yoga.

Ive got some great guided meditations by Louise Hay, Marianne Williamson, Depak Chopra, Wayne Dyer, etc
I also like listening to the singing of monks. Its incredibly moving.
 
Good thread, gumbud, and nice of you to take the time to help others. I believe in it's effectiveness for all things mentioned by everyone. I'm inconsistent but this is a reminder to me to focus on a consistent routine.

Your opening post is excelletnt. I will be following closely.
 
Yes Sha - if we live stressful lives and it continues daily and then we use food and alcohol to subdue it that doesn't heal the body IMO - the long term way of reducing or removing stress is to combat it daily as much as possible and meditation does that even 20 mins am 20 mins lunch and 20 mins evening will have a good impact
 
Hi Butterfly - great story - true one too! and a good example of a very effective technique for a worrying time - I'm not familiar with Bella Naperstack [care to elucidate and describe her techique? - that could be useful] - and you give us a reminder too - when all seems to get back to 'normal' we sometimes stop the very thing that got us there!!
 
Hi again Keesha - it will be good to hear our your yoga goes with meditation. Can you give some examples of the guided meditations you listed? yes chanting or singing monks or nuns for that matter can be very soothing however I personally think they act as a 'support' towards silent meditation - however the challenge and achievement of total silent meditation when any thoughts are just allowed to drift away as if they are attempting to latch on but we allow them to drift off is for me an ultimate goal - just me against the great and silent unknown [ ok I do get carried away sometimes - but that's what its all about surely?]
 
I meditate regularly gumbud, usually every day, just not with Bella Naperstack. On the days I don't think I have time to meditate, those are the days everything goes wrong. If you want to give Bella a listen, I bet she has some free videos over on YouTube.
 
Linda said:
I meditate regularly gumbud, usually every day, just not with Bella Naperstack. On the days I don't think I have time to meditate, those are the days everything goes wrong. If you want to give Bella a listen, I bet she has some free videos over on YouTube.
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strong advice there Linda

On the days I don't think I have time to meditate, those are the days everything goes wrong.
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gumbud said:
Hi again Keesha - it will be good to hear our your yoga goes with meditation. Can you give some examples of the guided meditations you listed? yes chanting or singing monks or nuns for that matter can be very soothing however I personally think they act as a 'support' towards silent meditation - however the challenge and achievement of total silent meditation when any thoughts are just allowed to drift away as if they are attempting to latch on but we allow them to drift off is for me an ultimate goal - just me against the great and silent unknown [ ok I do get carried away sometimes - but that's what its all about surely?]
Click to expand...

Once I find all my tapes and cd’s I will give you some examples of the the guided meditations I use.
The chanting music I don’t use for meditation. It’s used more just for relaxing and soothing my soul.
Here in Canada we also have a station using Bell satellite called ‘Nature’ and ‘spa’ that plays soul soothing music.
Its used more as a prelude to meditation. It’s commercial free so it’s continuously soothing
My biggest mistake while trying to meditate is making myself so comfortable that I drift off to sleep:laugh:
 
just found an old tome in the bookshelf - don't read a lot these days - perhaps I should meditate more?

"Visualization for Change" - a step - by - step Guide to Using Your Powers of Imagination for Self-Improvement, Therapy, Healing & Pain Control by Patrick Fanning.

sections on using mediation for weight control; nonsmoking [of course] ; stress reduction ; self-esteem [I like that one] ;insomnia ; shyness ; depression, anxiety and anger ; pain control hmm?
 
I first learned of TM back in the 70's but was not ready for meditation. As Science of Mind says: When the student is ready, the teacher will appear.

I've been meditating now most days for the last 10 yrs or so...I'm 80 very soon.

I either use a mantra like a word or two that fits my needs, or a silent meditation. Works for me and it WORKS.

People have no idea what they are missing by not meditating. Just the brain work alone.
 
I just heard an interview with Jeff Bridges on radio, what a successful person. He meditates daily and when reading about him on Wiki, says he does TM for 1/2 hr every day.
 

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