Meditation

Here are some of the facts/advises that I found w.r.to Meditation in the net. There are many things that we know are good, but are too lazy/blind to follow - Mediation is one of them.
I will try to meditate atleast for 20 mins everyday from today.

Meditation
According to Swami Vishnu Devananda, meditation is "….a continuous flow of perception or thought, just like the flow of water in a river." A practice wherein there is constant observation of the mind, meditation brings awareness, harmony and natural order into life. It helps you dig deep into your inner self to discover the wisdom and tranquility that lie within.

Principles of MeditationThe basic points to be kept in mind in practicing meditation are:
• Have a special place and specific time for meditation. Try doing it daily.
• Choose a time when your mind is not clouded with worries.
• Sit up straight with your back, neck and head in one line. Facing north or east.
• Condition your mind such so as to remain quiet for the duration of your meditation session.
• Regulate your breathing. Start with 5 minutes of deep breathing. Then gradually slow it down.
• Follow a rhythmic breathing pattern - inhale and exhale.
• Initially let your mind wander. It grows more restless if you force to concentrate.
• Then slowly bring it to rest on the focal point of your choice.
• Hold your object of concentration at this focal point throughout your session.
• Meditation happens when you reach a state of pure thought. Even while retaining an awareness of duel self.

Followed diligently you will soon be able to attain a super-conscious state.


Tips on Concentration• At the outset, it is hard to keep your attention to keep focussed on one object.
• So it is better to start off by limiting your field of concentration to a category of objects.
• Choose your objects with care e.g. any four flowers, fruits, trees...etc. You must feel at ease with what you choose.
• After concentrating on one, you can move on to the next, if & when your mind starts wandering.

This style of meditative exercise will help you control your mind down to a finer focus, teaching you the principle of single point concentration.

Indian type seating position
Different spiritual traditions, and different teachers within those traditions, prescribe or suggest different physical postures for meditation. Most famous are the several cross-legged postures, including the so-called Lotus Position. For example, the Dalai Lama recommends the Seven Points of Vairocana in which
• the legs are crossed in either the Lotus Positon (here called the vajra position) or the other way, "Indian" or "tailor" fashion (here called the bodhisattva position)
• the eyes are kept open (thus affirming the world)
• the back is kept straight (like "an arrow" or "a stack of coins")
• the shoulders are kept even and relaxed
• the gaze is kept at a medium level — too low and one becomes drowsy; too high and one becomes restless
• the mouth is kept slightly open
• the tongue touches the roof of the mouth
Many meditative traditions teach that the spine should be kept "straight" (i.e. that the meditator should not slouch). Often this is explained as a way of encouraging the circulation of what we might call "spiritual energy," the "vital breath", or the "life force" (Sanskrit pranha, Chinese qi, Latin spiritus).
In some traditions the meditator may sit on a Western chair, flat-footed (as in New Thought); sit on a stool (as in Orthodox Christianity); or walk in mindfulness (as in Theravada Buddhism).
Various hand-gestures or mudras may be prescribed. These generally carry theological meaning. For example, a common Buddhist hand-position is with the right hand resting atop the left (like the Buddha's begging bowl), with the thumbs touching.
Quiet is often held to be desirable, and some people use repetitive activities such as deep breathing, humming or chanting to help induce a meditative state. The Tibetan tradition described above is probably in the minority for recommending that the eyes remain open; many forms assume that the eyes will be closed.
Often such details are shared by more than one religion, even in cases where mutual influence seems unlikely. One example would be "navel-gazing," which is apparently attested within Eastern Orthodoxy as well as Chinese qigong practice. Another would be the practice of focusing on the breath, which is found in Orthodox Christianity, Sufism, and numerous Indic traditions.
Sitting cross-legged (or upon one's knees) for extended periods or when one is not sufficiently limber, can result in a range of ergonomic complaints called "meditator's knee".

There are a few recommended guidelines for meditation:

¥ It should be done every day, preferably at the same time
¥ It should preferably be done before a meal rather than after a meal
¥ A spot should be set aside for meditation, which should be a quiet place and used for nothing but meditation
¥ One should sit with the spine straight and vertical (a chair is ok to use)

What is the best time of day to meditate? While meditation is beneficial at any time, most people who meditate agree that early morning is the best time to meditate. Part of the reason is that it is said that in early morning the hustle-and-bustle of the world has not yet begun and so it is easier to establish a meditative atmosphere. Having an early morning meditation also lets us carry some of the energy and peace of the meditation into our daily activities.

How long should I meditate? When first learning meditation it is usually not possible to meditate for more than 10-15 minutes. After regular practice for awhile, one becomes able to meditate for longer periods of time. Many people meditate twice-daily for 20-30 minutes each time, but the right duration and frequency is for each individual to decide.