Meditation suggestions?
 

Looking for some suggestions on meditation techniques. Audiobooks, songs, books or strategies.

Any help would be appreciated.

I'm reading Jon Kabat-Zinn's book Full Catastrophe Living. He also has audiobooks and guided meditation cds that would probably be good to start with. One thing to remember with mindfulness meditation is that when you close your eyes and focus on your breath your mind WILL wander. You just gently acknowledge what you were thinking and then go back to focusing on breathing.

Some days will be harder than others. I'm doing 20 minutes a day. Sometimes you notice your tinnitus worse, sometimes there's flashing from your brain when you close your eyes... all normal. Just try to focus on your breath.

Oh and don't try to control your breath... just focus on it! I'm really new to mediating so hopefully someone more experienced will chime in.

Good luck! I don't think you'll be sorry if you commit to just 20 minutes a day.

CC

CC's comments are right on point. Mindfulness-based meditation is my preferred technique. Mindfulness is paying close attention, in the present moment, without judgment. One develops the practice in sitting meditation, but it can be applied to just about any activity (e.g. eating, driving, chores, etc.).

Thich Nhat Hanh has a number of good books; The Miracle of Mindfulness might be a good place to start. Another good book from Kabat-Zinn is Wherever You Go There You Are.

Notice your breathing and use that as a point of focus. If your mind wanders, just notice and accept it. Return to your breathing without chastising yourself. If an unpleasant thought or feeling comes up, do the same. Identify and acknowledge it, and just allow it to be.

Think of a pebble falling into a clear and still pool of water. Some ripples are created, but they quickly subside and the surface returns to glass. A thought or feeling may cause ripples, but just accept it and allow the pond to return to glass.

New Forest
 

When I first started meditating I used New Forest, say the number following the word for the number and paint a picture in your mind while breathing threw your nose. Keep repeating till you have it memorized. You can use it anywhere and nobody will know you are meditating:cool:
1.Fun
2.Shoe
3.Tree
4.Core
5.Alive
6.Thick
7.Heaven
8.Gate
9.Shine
10.Spine
~Hope this helps you~:grouphug:

Meditation and breathing
 

1. Find a quiet spot
2. Sit comfortably or as comfortable as you can get. Dress in loose light clothing.
3. when you first begin take slow deep breaths, not exaggerated deep ones just like a heavy sigh. Focus on the rhythm of your breathing. Like waves rhythmic in and out breathing.
4. You need not close your eyes but for novices it is helpful. With eyes closed you want to calm the mind so the frantic thinking subsides. Visualize a blank white slate. Your thoughts will wander just wipe them back to a white slate.

If you have dizziness issues eyes open might be best. Find a small object like a what not, do not use a picture use an object. Preferably something that you have a warm memory with. Place the object a few feet in front of you at chest level and focus on it. Just as the white slate when your mind wanders refocus on the object. When using an object contemplate only the object.

The object of this method is to practice getting your mind in a zen state. Obviously zen may not be what you are after. However by practicing clearing your mind and calming your thinking and breathing your anxiety will lessen. Don't expect results overnight. But it is not unreasonable to expect some calming each time. With practice you will be able to calm and clear your mind even if you are extremely upset.

Another strategy is to search for "guided relaxation podcasts" or "mindfulness relaxation podcasts."

If you are of the Christian persuasion, there are some very nice meditations here: http://www.mindfulworship.com/catego...d-meditations/

great advice all.
 

Just did the first of my 'new" meditation program this morning. i am starting off small with a 6 minute until i work my way up.

Thanks All for teh great advice. i printed this thread out so i can easily referance in the future.

Wow, I did not realize how much repetition is involved in meditation. My worst stressor is repetitive sounds, sayings, lyrics, etc. They get stuck in my mind and I will not be able to stop them. If my wife has a CD playing with repetitive lyrics, I need to duck for cover.

Good luck to you that are not negatively effected by repetition.

I am glad you are giving it a shot CW21! The great things about trying meditation are that its basically free, you don't have to believe in it for it to work and results are generally seen quite quickly.

6 minutes to start is just great! I find I do my 20 minutes but at other times of the day I will find myself being mindful of my breathing to help with stress, anxiety, tension or pain and it helps right away. You can break it up!

Let us know how it goes but try not to expect anything specific to happen..... it just will on its own.... if that makes sense!

Mark, there doesn't have to be anything repetitive said in your mind if you don't want. You can just focus on the breath or do guided cds/podcasts that aren' t repetitive. I have the same problem with songs that you have! I haven't listened to a radio in 7 months!

In fact there is very little negative that can happen, in my opinion, from doing meditation. The only thing I've found is that because my form of meditation (mindfulness) involves concentration, I sometimes get a brief head pain when I first start bit it quickly goes away.

I personally think everyone should try meditating for a month, giving it an honest try every day, because really there's nothing to lose except 10-20 minutes of your day and a whole lot that could be gained from pain relief, stress reduction, personal awareness, etc.

Just finished my 20 minutes now its time to go make supper!

CC

Doesn't really need to be, all depends on how you practice. I avoid music, any thing repetitive, and just have on my white noise machine or a quiet place in the house. I'll do a 15 minute body scan which involves no repetition, or I can add some gentle yoga type stretching which I can repeat or not, depending on the session.

Mark~When I say keep repeating....Im not saying same day...I guess I should of worded better by replacing repeating to practicing....Everyone has different positive and negative stimulations...It's all trial and error until each individual finds correct fit?

audio book
 

I learned to meditate by getting an audio book out of the local library. It was a 7 session course by Jack Kornfield on mindfulness meditation. It is an old course but it certainly was very helpful for me.