Abundant research exists proving that just 20minutes of meditation per day increases endorphins; decreases cortisol levels and promotes a positive state of mind, thereby fostering better general health.
Release of physical and mental tension will liberate immense resources of energy. The Yogic Breathing Exercises known as “Pranayama” revitalizes the body and helps control the mind. This leaves you calm and refreshed. Combining Pranayama, Meditation, and practicing the power of positive thinking will provide an outcome of increased clarity, mental power and concentration.
Here, in Ranjana’s words, are the instructions for the beginning of your journey toward a wonderful, healthy life.
Find a quiet place in the house, which is your HOME. Home is a sanctuary where you feel peaceful, secure and loved or nurtured. This is the place you should use every time you sit down to meditate. A non conductive surface is preferable. A woolen blanket would be excellent. You may choose a comfortable chair where you sit upright or you may prefer to sit on the floor. Make sure that the blanket you use to meditate is used for meditation purpose only. At the end of the session, fold it and put it away.
The best time to meditate is in the morning between 4 a.m. to 6 a.m. At this time the environment is clear of negative thought vibrations. If that is not possible, any time of the day will do. If possible meditate the same time of day, every day. Sit quiet; in the beginning even five minutes might seem long! Stay with it. You may start only with 5 or 10 minutes. Set a soft alarm. This is the time to get acquainted with yourself. With practice in time you may find that you actually will be looking forward to the experience.
Close your eyes - this brings you away from outside stimulation. Feel the environment around you. You may feel or hear the noises outside, or from the house. It has nothing to do with you. Bring the attention closer to your physical body. Observe the way that feels. Remain still and pay attention to breathing. Create the quietness within so you can listen to and feel the quietness around you. Stay with it for a few minutes. Do not worry about the time. When you have practiced about 10-15 breaths, move the attention closer, into the body. Continue breathing quietly and spend that time feeling the inner environment of the body. This will be your few first sessions. It is like cleaning the mind’s house of all its clutter. Out mind is full of mental debris. This debris will slowly fade away; will become clear like a clean mirror, ready to receive the impressions from the universe.
Your mind has been so busy prior to this time that it takes some effort to quiet the mind. Please observe the rise and fall of your chest as you are breathing in and out or you may choose to observe the breath entering and exiting through the nostrils. Nostrils are the gateway for the breath. Breath is the one connection between the outside world and the internal world of a human being. You can control your mental and emotional state by controlling the breath. In yogic language, this technique of controlling the breath is the foundation of pranayama. The definition of Pranayama is “to direct the life force”. There are many techniques to learn to achieve different goals in life. One is to clean up the mental debris as mentioned above. You can direct the energy for healing purposes. You can direct the energy to achieve spiritual enlightenment. Breath is only one of the vehicles through which energy moves.
Benefits of Meditation:
Increased concentration; Ability to Focus; Mental Clarity (for better decision making); Emotional and Mental Stability; Peace of Mind; Enhanced Creativity; Reduces High Blood Pressure; Alleviates Anxiety; Eases Depression
Weekly sitting Practice and Walking Meditation
2:00 P.M., Sunday Afternoon
For Information call:
Ranjana’s Yoga and Bodyworks Studio
13614 Midway Road, Suite #101
Dallas, TX 75244
(Behind Brookhaven Annex)
$3 Donation per session -- Insight Meditation Dallas is a non-profit organization