One of the ways to meditate effectively is to take the position of the observer. In meditation practice the mind remains awake, even when the body is as still as in deep sleep.
Begin your meditation by sitting up straight. If on the floor on a cushion sit with your legs crossed in. If sitting on a chair plant the soles of your feet firmly on the floor for balance.
Close your eyes and begin rhythmic breathing. For example, breathe in one count, and breathe out one count. Maintain this pattern throughout your session. Breath is the tie between the body and mind. When we keep up even breathing we can calm emotions.
After a minute pretend you are seated at the sidelines on a parade route. Your incoming thoughts are the floats going by in front of you. You stay still, but the floats, your thoughts that are ever changing, march by.
The person watching the parade without moving or responding is your permanent self, and the floats are like your changeable mind. If a thought passes before you that you donít like, then change it to a pleasant scene.
Know that you have the power and choice to change your thoughts whenever you wish. You have the choice to adopt a positive attitude.
Keep up your even breathing and after a while feel the peace that passeth understanding descend. Your thoughts may slow down for a time, but they never end.
What you are meant to discover is that peace is behind your thoughts, ever there for enjoying in meditation, and then taking into your daily life.
To conclude your meditation, take a deep breath in and slowly release it. Stretch out and go on with your day. Come back to a quiet meditation as the observer whenever you feel the need to be centered.
To recap, meditating as the observer is an effective method of discovering that your eternal nature is beyond the world of thoughts. What is changeable is not part of your permanent self.
We grow in patience and compassion when we realize that we have control of our thought processes.
Reclaim your contact with eternal peace by meditating as the observer.
I invite you to join me in a daily group cyber meditation for personal and planetary peace. Click the article here to read about it.
Meditation Lessons for Teens and Adults
More than 70 offerings, from guided meditation techniques to on-the-go stress relief and relationship meditations interspersed with verse, and a section of special occasion prayers. 114 pages. PDF Ebook | EPUB | Paperback | Mac Users | B&N NOOK eBook
Meditation for All Kids
Sitting, walking, dance and group circle meditations, along with positive affirmations, verses and benefits of meditation for kids of all ages and abilities in a 100 page book with illustrations. PDF Ebook | EPUB | Paperback | Mac Users | B&N NOOK eBook
Sign up below or in the right-hand column for our meditation site newsletter. It only requires your email address and is never given out or sold to anyone. If at any time you wish to stop receiving it, each newsletter contains a link to unsubscribe. Each person must sign up themselves. We can't sign up for you. It is an easy way to keep abreast of new articles on the meditation site. Make meditation part of your daily routine and let the bellaonline meditation articles help you select just what kind of meditation is right for you, whether you are a child, teen, or adult, a beginner, or advanced practitioner.
Article by Susan Helene Kramer