TAHAJUDI (Meditation): Mbinu, faida, aina na mambo ya kuzingatia


Mtambuzi

Mtambuzi

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Mtambuzi

Mtambuzi

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Joined Oct 29, 2008
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Chimbuko/historia ya tahajudi:

Neno tahajudi limetokana na neno la kiingereza linaloitwa 'meditation' likiwa na maana ya kufikiri kwa uzingativu au kwa kujali. Neno meditation, nalo limetokana na neno la kilatini linaloitwa 'meditatio' likiwa na maana ya mazoezi ya mwili na akili.

Asili ya tahajudi ni dini za mashariki. Ilianzia huko Asia zaidi ya miaka 5,000 iliyopita. Kwa sasa tahajudi hufanywa zaidi huko magharibi (Ulaya na Marekani).

Tahajudi ya miaka hii (ya wakati huu), inazungumzia zaidi tahajudi ya kiyoga ambayo asili yake ni huko India.

Kwa ujumla, tahajudi inaelezwa kama njia za uzingativu katika jambo ambalo mawazo yamelinuia. Lakini pia inaweza kuelezwa kama ifuatavyo:

=> Ni hali ya uzingativu na utulivu katika hali halisi ya wakati wa sasa hivi.

=> Ni ile hali wakati mawazo yanapokuwa yameyeyushwa na kufikia mahali ambapo hakuna fikra yenye kuingia tena.

=> Ni ile hali ambayo, uzingativu, kwa makusudi kabisa umeachwa kuelekea kwenye nguvu kubwa zaidi ( Mungu? Nguvu kuu? ).

=> Ni ile hali ya kuweka mawazo na uzingativu katika kitu kimoja, mfano- sanamu ya kidini, pumzi au neno fulani unalotamka (mantra).

=> Wengine wanaielezea tahajudi kwamba, ni sala za usiku wa manane.



Tahajudi na dini:

Kila dini ina aina yake ya uzingativu, ingawa ukiutazama kwa undani utagundua kwamba ni tahajudi halisi.

Dini ya kikristo wanatumia rozari, hii huwasaidia kujenga uzingativu. Waislamu wanatumia tasbihi ambayo huwasaidia kujenga uzingativu, lakini pia huwa wanakuwa na sala za usiku wa manane (tahajudi). Wabudha huwa wanafanya tahajudi kila siku kwani ndiyo nguzo yao kuu. Wabahai, hufanya tahajudi kila baada ya sala.

Faida za tahajudi:

Ili uweze kutambua faida za tahajudi, ni muhimu kuifanya kila siku, ikiwezekana asubuhi na jioni. Tahajudi ina faida nyingi sana, faida hizi utaziona tu kama utafanya tahajudi kila siku. Hivyo, tahajudi inahitaji nguvu kubwa sana ya kujituma (wheel power). Ina faida kubwa sana, hivyo ni vizuri ukajenga mazoea ya kuifanya kila siku. Nakushauri, kama huwezi kufanya tahajudi, basi ni afadhali ujifunze upendo ingawa, ni rahisi mara kumi kufanya tahajudi kuliko kuwa na upendo. baadhi ya faida hizo ni kama ifuatavyo:

1. Husaidia kuongeza ubora wetu kiakili, kimwili pamoja na uwezo wetu kwa ujumla. Husaidia kuuburudisha mwili, pia husaidia kupumzisha akili na mwili.

2. Husaidia kujenga uzingativu na kukuwezesha kumudu kupata suluhu ya matatizo kirahisi.

3. Husaidia kuratibu msukumo wa damu pamoja na usafirishwaji wa damu mwilini.

4. Husaidia pumzi pamoja na kurahisisha usagwaji wa chakula mwilini.

5. Husaidia kuimarisha mfumo wa kinga mwilini.

6. Husaidia kuleta furaha ya nafsi.

7. Husaidia kuimarisha nguvu yako ya machale pamoja na nguvu zako za ziada.

8. Husaidia kutibu matatizo mengi ya kisaikolojia kwani hubadili hali ya mfumo wa fahamu na mawazo (endapo itafanywa kila siku).

9. tahajudi pia inaweza kutumika kuomba kitu unachohitaji, kama vile kazi au mahitaji mbalimbali, ingawa inashauriwa uwe mwangalifu badala ya kufanya kazi unaweza ukawa mtegemezi wa tahajudi. Mfano, unaweza ukatumia tahajudi kuomba shilingi laki moja na ukapata bila kufanya kazi yoyote au kwa kufanya kazi kidogo sana ambayo hailingani na malipo ya laki moja.

Je, tahajudi huleta utajiri?

Ni swali gumu kwa sababu, utajiri ni dhana pana sana, inategemea tu unazungumzia utajiri upi, wa kitu gani na wapi. Hata ule utajiri wa kimazoea, nao bado ni mgumu kuuelezea. Mfano, tajiri wa kijijini, akihamia mjini anaonekana ni mtu wa kawaida kabisa kwani kuna matajiri wengi sana wanaomzidi.

Lakini, swali la kujiuliza ni hili, unataka utajiri ili iweje au upate nini? Kama unataka utajiri ili uwe maarufu kwa kuandikwa na magazeti, ukweli ni kwamba, kuna uwezekano mkubwa wa wewe kuandikwa na magazeti ingawa siyo kwa utajiri ila kwa kubaka mtoto. Lakini pia kama unataka utajiri ili ukupe furaha na amani, ukweli utabaki palepale kwamba, hata kama utaupata huo utajiri, furaha au amani haitapatikana kwani utakuwa umevunja kanuni ya maisha kwani hukuja duniani kutafuta utajiri, bali kuishi kwa kufanya kazi unayoipenda sana, inayokupa furaha na amani bila kujali maslahi, heshima au umaarufu kutoka kwenye kazi hiyo.

Kwakuwa kazi hii unaipenda, utaifanya kwa ufanisi mkubwa sana, na ndipo utajiri utakapokuja. Kanuni ya maisha kuhusu utajiri inaanza na kufanya kazi inayokupa furaha na amani na ndipo utajiri unafuata, haianzi na utajiri na ndipo furaha na amani vipatikane. Kama huamini, wachunguze matajiri unaowafahamu, ambao walipata utajiri ili uwape furaha na amani, utagundua kwamba, hawana furaha wala amani. Kwa upande wa pili wa shilingi, wale matajiri ambao, utajiri wao ulikuja kupitia kwa kufanya kazi inayowapa furaha na amani, utagundua kwamba wana furaha na amani kubwa sana.

Swali lililoulizwa hapo juu linasema, je, tahajudi huleta utajiri? Kama utajiri ni kupata furaha na amani ya nafsi, jibu ni ndiyo. Hii ni kwa sababu, tahajudi hukusaidia au kukufundisha namna bora kabisa ya kupumzisha akili na mwili na hivyo kuwa mtu mwenye furaha na amani. Kumbuka, ukishakuwa mwenye furaha na amani, wewe tayari ni tajiri wa mali pia.


Tahajudi ina madhara yoyote?

Kwa watu wenye matatizo ya kifafa, matatizo makubwa ya moyo au wenye matatizo ya akili, tahajudi inaweza kuwaumiza wasipokuwa waangalifu, ingawa kwa upande mwingine, tahajudi ni tiba/dawa kwao. Hivyo, wanashauriwa wachague tahajudi ambayo haitawaletea matatizo.

Ni vizuri wakajaribu aina tofauti tofauti ya tahajudi, halafu wakaangalia ni ipi inawasumbua na ni ipi inawapa nafuu. Wakishapata inayowapa nafuu, ni vizuri wakaendelea kuifanya mara kwa mara. Baada ya muda, watagundua kwamba, matatizo yao ya akili, moyo au kifafa yamepungua kwa kiwango kikubwa sana au yameisha kabisa.



Jinsi ya kufanya tahajudi:

Mbinu za kufanya tahajudi hutofautiana kutokana na kiwango cha uzingativu, uwezo wa kujenga taswira na namna mtu anavyoweza kukabili mawazo yanayomwingilia wakati anafanya tahajudi yake.

Baadhi ya mbinu hizi, humfanya mtu apotelee kwenye kile anachozingatia na kutoingiliwa kabisa na wazo lolote. Mbinu hizi ni rahisi mtu kujifunza mwenyewe, ingawa kuna baadhi zinahitaji awepo mwongozaji.


Hatua zinazotakiwa wakati unajiandaa kufanya tahajudi ni kama ifuatavyo:

1. Tafuta sehemu iliyotulia, isiyo na makelele. Kaa kwenye kiti au chini, au lala kitandani. Hakikisha huumii mahali popote. Legeza mwili wako pamoja na misuli yote ya mwili wako kwa kadri utakavyoweza.

2. Sahau matatizo yako yaliyopita, yaliyopo na yajayo. Sahau matatizo yako ya kazini au nyumbani. Jitahidi usifikirie chochote. kama kuna mawazo yataingia, usigombane nayo, usiyape muda na nafasi, wewe endelea na kile ulichoamua kukizingatia. Hakikisha uzingativu wako ni mkubwa. Pia kione hicho unachokizingatia kwa jicho lako la ndani, kijengee taswira kana kwamba unacho tayari au kana kwamba unakiona (unacho).

3. Ni muhimu sana kujali hisia zako wakati unafanya tahajudi. Kwa mfano, kama unafanya tahajudi ya kujenga nyumba. Hakikisha hiyo nyumba unaiona ilivyo, ingia ndani ya hiyo nyumba, sebuleni, chumbani, chooni, stoo, jikoni na sehemu ya kulia chakula (dining). Kila unapoingia, onyesha hisia zako, jione una furaha ndani mwako na ikiwezekana tabasamu, pia jione una amani ndani mwako. Ukweli ni kwamba, utakapokuja kujenga hiyo nyumba, zile hisia ulizokuwa unazionyesha wakati unafanya tahajudi, zitajitokeza au utaziona. Kama tahajudi yako ulikuwa unaifanya ukiwa na huzuni, hali hiyo itajitokeza baada ya kumaliza kujenga nyumba yako. Inaweza ikatokea baada tu ya kujenga nyumba yako, ndugu zako au wa mkeo wakajaa pale nyumbani, wakawa wanafanya vurugu ambazo zitakuletea huzuni na hivyo kuanza kujuta ni kwa nini umejenga hiyo nyumba.

Ukweli ni kwamba, tatizo siyo ndugu, tatizo ni wewe mwenyewe, ni hisia zako ulizokuwa unazionyesha wakati unafanya tahajudi yako ya kujenga nyumba. Na kama wakati unafanya tahajudi yako ulikuwa na hisia za furaha, hali hiyo pia itajitokeza baada ya kumaliza nyumba yako. Hata kama ndugu wa mkeo au mumeo watajaa pale nyumbani, vicheko, tabasamu na mambo mengine ambayo yatakupa furaha yatatamalaki pale nyumbani. Kwa hiyo, hisia ni muhimu sana wakati unafanya tahajudi.

4. Pumua kwa kuingiza pumzi ya kutosha mapafuni, halafu toa pumzi yote na kufanya kifua kiwe kama kitupu. Weka mawazo yako yote kwenye pumzi zako. Vuta pumzi kwa kina kiasi ili oksijeni iingie nyingi zaidi. Unapotoa pumzi unafanya msuli wa mapafu kujisafisha bila kukwazwa. Ni muhimu kuvuta na kutoa pumzi kwa kina angalau mara tatu kabla ya kuanza kufanya tahajudi yoyote.

5. Kila siku asubuhi baada tu ya kuamka na jioni au usiku baada ya watu wote kulala (au usiku wa manane), tenga dakika kumi na tano au zaidi kwa ajili ya kufanya tahajudi. Kuna wakati utakuta mwili hautaki, lakini jenga utashi mkubwa zaidi ya mwili hadi uzoee. Ukiahidiwa safari ya bure ya kwenda ulaya kutembea na ukaambiwa ndege itaondoka saa kumi usiku, nina uhakika ikifika saa saba utakuwa macho au yamkini unaweza usilale kabisa. Lakini pia ikitokea ukaahidiwa kutiwa au kumtia kila siku saa nane mchana na umpendaye sana, nina uhakika utafika kwenye eneo saa sita au saa saba mchana, hata chakula hutakumbuka. Ninakuomba ujenge utashi wa aina hii kwenye tahajudi.

6. Ukipata muda, kama huna kazi ya kufanya, ukiwa peke yako, ofisini, nyumbani, kwenye basi/daladala, kituoni, jaribu kufanya tahajudi. Mazoezi ya tahajudi hufanyika mahali popote.

7. kama ukifanya vizuri tahajudi, utahisi nafuu fulani kimwili au kiakili ama vyote. Utagundua kwamba, mwili hasa upande wa msukumo wa damu, utakuwa na mabadiliko.


Aina za tahajudi:

1. Tahajudi ya pumzi.

Ni kongwe zaidi. Ilianzia china na India. Ni tahajudi nzuri au muhimu kwa wale wanaoanza kujifunza.

Jinsi ya kuifanya: tafuta sehemu tulivu, kaa chini,kwenye kiti au lala kitandani (chali). Hakikisha mwili wako hauumii mahali popote, legeza misuli na viungo vyako vyote vya mwili, fumba macho yako. Vuta pumzi kwa kina halafu iruhusu itoke taratibu, wakati pumzi inatoka unaweza kutaja neno 'moja' au 'one' au neno lolote ambalo ni rahisi kwako. Usitaje neno hilo kwa mdomo, litaje kwa kulifikiri (kimoyomoyo) na baada ya muda utalizoea, litakuwa linakuja lenyewe.

Faida yake: husaidia kupumzisha mwili na akili.


2. Tahajudi ya mkono:

Hii inakuonyesha ni kwa jinsi gani mawazo yako yana nguvu zaidi kuliko mwili. Lakini pia inakuonyesha uhusiano uliopo kati ya mawazo yako na mwili wako.

Jinsi ya kuifanya: kaa kwenye kiti kisichokuwa na mkono. Miguu ikanyage chini na uweke mikono yako magotini (juu ya mapaja). Fumba macho, tulia, usiwaze kitu chochote, mawazo yakija usishindane nayo, usiyape nafasi wala muda, wewe endelea kutulia.

Ukiwa katika hali ya kupumzika na kufumba macho, chagua kati ya mkono wako wa kulia au kushoto na kupeleka mawazo (ufahamu) wako hapo. Peleka ufahamu wako kwenye mkono uliouchagua (mfano wa kulia). Fahamu kuwa sasa unaufahamu mkono wako wa kulia, yaani unauona kwa macho ya mawazo yako (kumbuka mawazo yetu yana macho, yanaweza kuona kitu hata kama hakipo mbele yetu).

Kwa kutumia macho ya mawazo yako, kitazame kiganja chako cha mkono wa kulia, kifahamu kabisa jinsi kilivyo huku ukiwa umefumba macho. Halafu kwa macho ya mawazo yako, itazame damu inavyozunguka kwenye mkono na kiganja chako, endelea kukitazama kiganja cha mkono huo wa kulia, kitazame kwa mbele na nyuma (ndani na nje). Halafu itazame damu inayotiririka ndani ya kiganja hicho. Wakati unaendelea kukitazama kiganja chako kwa macho ya mawazo yako, kuna mawazo yanapita kwenye ufahamu wako na kukuondoa kwenye uzingatifu wako. Usijaribu kushindana na mawazo hayo, yaache, bali endelea kuweka nguvu yako kwenye kiganja na damu inayotiririka ndani ya kiganja. Endelea kukitazama kiganja chako tena na tena na tena. Sasa hama kwenye kiganja na kitazame kidole gumba cha mkono wako, endelea kukitazama na baada ya muda, hamisha ufahamu wako na kukiona kidole cha pili, cha tatu, cha nne na cha tano yaani cha mwisho. Baada ya hapo, hamisha mawazo yako na kutazama katikati ya paji lako la uso, ni wazi unafahamu vizuri jinsi paji lako la uso lilivyo, endelea kulitazama kwa muda. Jaribu kukadiria umbali uliopo kati ya paji lako la uso na kiganja chako.

Baada ya hapo, endelea kukitazama kiganja chako kwa ndani, ione damu inayotiririka kwenye kiganja chako, tumia muda kidogo kuiangalia. Halafu angalia kiganja chako kwa juu(nje), kione vizuri jinsi kilivyo, peleka ufahamu wako kwenye kidole gumba, kidole kinachofuata, yaani cha pili, cha tatu, cha nne na cha tano. Peleka ufahamu wako kwenye paji lako la uso, endelea na zoezi hili kama ilivyoelezwa hapo juu. Baada ya muda, kama umejenga uzingativu wa kutosha kwa kufuata maelekezo, utaona mkono wako umeanza kupanda wenyewe. Na kama utaendelea kufanya zoezi hili, mkono wako utapanda na kugusa paji lako la uso. Na kama utaendelea kufanya, mkono utashuka wenyewe baada ya kugusa paji lako la uso na kutelemka chini mpaka kwenye paja lako na ukiendelea utapanda tena na kushuka tena.

Faida yake: husaidia kupumzisha mwili na akili, husaidia kutuliza maumivu ya mwili, husaidia kujenga uzingativu, n.k.

3. Tahajudi ya mshumaa.

Jinsi ya kuifanya: Tayarisha mshumaa na kiberiti. Kaa chini au kwenye stuli. Weka mshumaa wako mbele yako kwenye stuli au kitu chochote ili mradi uwe usawa wa macho yako. Uwashe na uanze kuuangalia kwa kuukazia macho bila kupepesa kope. Ukishindwa, pepesa kidogo halafu endelea kuuangalia bila kupepesa tena. Endelea kuuangalia kwa muda usiopungua dakika 10 au 30.

Pia, unaweza kutumia moto huu wa mshumaa kuchoma mambo ambayo uliambiwa huwezi. Mfano, uliambiwa huna akili, hivyo, chukua hili neno na lichome kwenye moto huu wa mshumaa. Kama utakuwa umezingatia sana, utaona moto wa mshumaa ukiongezeka au ukibadilika rangi.

Tahadhari: wakati unachoma, usije ukachoma yale mambo mazuri uliyoambiwa.

4. Tahajudi ya mtoto wa ndani:

Hii ni kwa ajili ya kufuta mambo ambayo uliambiwa huwezi. Huwa tunasema, ongea na mtoto wako wa ndani.

Jinsi ya kufanya: kaa chini, kwenye kiti au lala kitandani (chali). Jenga taswira ya picha yako ulipokuwa mtoto. Jione mahali ulipokuwa kama ni nyumbani au shuleni. Angalia yale maeneo ambayo unayakumbuka na ambayo uliambiwa huwezi. Kila unapofanya chagua eneo moja moja ambalo unakumbuka uliambiwa hufai. Baada ya kutengeneza taswira ya mtoto huyo ambaye ni wewe, rudi kwako sasa ukiwa mtu mzima. Anza kuongea na huyo mtoto ambaye ni wewe pia. Mwambie kwamba, uliambiwa huna akili (kama uliambiwa huna akili) na wewe ukaamini kwa sababu ya utoto, lakini sasa umekua, fahamu ukweli huu kwamba wewe una akili sana sawa na mtu yoyote. Endelea kurudiarudia hayo maneno kwa muda wa dakika tano au zaidi.

Unapoongea na mtoto wako wa ndani mara kwa mara, pamoja na kukupa faida zingine za tahajudi, itakusaidia pia kukuwezesha kujiamini katika hayo maeneo ambayo uliambiwa huwezi au hufai.

5. Tahajudi ya namba:

Hapa, unatakiwa kuhesabu namba kinyumenyume huku ukiwa umefumba macho. Unaweza ukaanzia 100, 99, 98, 97, 96, mpaka 1, au unaweza kuanzia 200, 198, 196, 194, 192, mpaka 2. hakikisha wakati unahesabu namba hizi hukosei, na ikitokea ukakosea namba yoyote hata kama umekaribia kumaliza, itakulazimu kuanza upya. Tahajudi hii ni nzuri sana kwa kurejesha kumbukumbu, ingawa pia ina faida nyingine.


6. Tahajudi ya maua:

Tafuta ua la rangi nyekundu, kijani, njano au nyeupe. Hapa usifumbe macho. Liweke mbele yako na uliangalie kwa kulikazia macho bila kupepesa kope. Hakikisha mawazo, fikra na uzingativu wako wote unaupeleka kwenye ua hilo. Lakini kama una bustani ya maua, unaweza kwenda kukaa bustanini na kuanza kuyaangalia maua hayo kwa kuyakazia macho huku mawazo na uzingativu wako wote ukiwa kwenye ua ulilolichagua.

7. Tahajudi ya rangi:

Hii hutumika kwa ajili ya kujiponya kwani kila rangi inatibu magonjwa fulani kwenye mwili wako kama utaiangalia kwa muda mrefu au kama utavaa nguo ya rangi hiyo. Unaweza ukatumia tunda lenye rangi husika, mfano matunda damu au nyanya kuwakilisha rangi nyekundu.

8. Tahajudi ya sauti:

Hii inahusisha kutaja neno kimoyomoyo ambalo ukishalizoea neno hili itafika mahali huhitaji kulitaja ila utalisikia neno hilo likijitaja lenyewe. Unaruhusiwa kuchagua neno lolote ambalo ndiyo litakuwa nguzo yako ya kujenga uzingativu. Mfano, amani, mungu, furaha n.k.

9. Tahajudi ya kusogea:

Hii huhusisha kuikabili ardhi kama kitovu cha nguvu, huhusisha kusogea kwa aina fulani. Watu wengi hupenda kuifanya usiku.

10. Tahajudi ya kujikagua:

Huhusisha kujikagua baadhi ya maeneo yako ya mwili kwa kutumia macho yako ya akili.

11. Tahajudi ya ukuaji:

Ni tahajudi ambayo imefanyiwa utafiti mwingi sana wa kisayansi na kuthibitishwa kwamba, tahajudi husaidia mwili, akili na hisia, pia ni rahisi kujifunza. Katika tahajudi hii, kila mmoja hupewa neno ambalo hatakiwi kumpa mtu mwingine. Neno unalifanyia kazi ili kujenga uzingativu.

Hizi ni baadhi tu ya tahajudi ambazo huwa zinatumika mara kwa mara. Unachotakiwa ni kuwa mbunifu ili na wewe ubuni tahajudi ya kwako (za kwako) na kuzipa majina yoyote unayotaka. Kwenye maisha hasahasa katika tahajudi, hutakiwi kuwa kasuku wa kutumia tahajudi zilizobuniwa na watu wengine, fanya kila uwezalo kubuni tahajudi yako hata kama ni ndogo kiasi gani ili mradi inakusaidia kukupa uzingativu. Kumbuka kwamba, tahajudi inaweza kufanywa muda wowote na mahali popote.

Usikubali mwili ukutawale kwa kukuambia umechoka na hivyo nenda kalale. Hivi, kuna kitu kinaitwa kuchoka ambako kutakufanya ushindwe kufanya tahajudi? Kama jibu ni ndiyo, jiulize swali hili: umetoka kazini, umechoka sana na unataka kwenda kulala hata kuoga huwezi, halafu kabla hujanyanyuka kwenda kulala, ukamuona nyoka anaingia ndani je, utaendelea kulala au utanyanyuka ili umpige nyoka huyo? Bila shaka, usingizi na uchovu wote utaisha. Unaonaje kama tahajudi itachukua nafasi ya nyoka? Inawezekana! Maelezo haya yanakuonyesha kwamba, hakuna kitu kinachoitwa kuchoka ila wewe unasemaje!

3 hours of Meditation Music



Kwa leo naishi hapa, kama kuna mwenye changamoto, namkaribisha ili tupate kuelimishana.....
 
Apollo

Apollo

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Apollo

Apollo

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Meditation au taamuli ni kitendo ambacho wengi ambao wamejifunza mambo mengi ya hekima, nguvu ya akili katika maisha ya mwanadamu, sayansi, na Imani mbalimbali, wamekuwa wakivutiwa na kufanya meditation. Mojawapo ya changamoto ya kwanza ambayo wengi wamekuwa wakikutana nayo ni akili kuhama sana kwenye meditation. Kupitia Makala hii, nitajaribu kuelezea njia mbalimbali ambazo unaweza kuzifanya katika kuhakikisha akili inatulia sehemu moja na kuongeza nguvu ya umakini na utambuzi wa hali ya akili yako.

Mwanzo
Meditation au kwa jina la kiswahi Taamuli ni kitendo cha kutazama hali (nature) ya akili na kuongeza utambuzi na umakini. Wengi wanaofanya meditation ni kwa lengo la kuituliza akili kutoka katika stress, msongo wa mawazo, kuongeza hekima, kuongeza umakini na utambuzi juu ya mtu binafsi na jinsi alivyo. Pia wengine hufanya meditation kuachana na addictions na mazoea na kuongeza willi-power. Na wapo wanaofanya meditation kuongeza uwezo wa sheria ya usumaku (law of attraction) na wengine hufanya meditation kuongeza umakini, ubunifu (mfano wachoraji, wanamuziki, wasomi n.k). Kuna sababu nyingi ambazo kila mtu binafsi anaamua kufanya meditation.

Akili ni kitu ambacho ni kitu Tata sana (very complex). Ni sehemu ya mwanadamu ambayo haijagunduliwa vyema jinsi ifanyavyo kazi na hakuna mtu anayeweza kukusaidia kufikiri au kujua jinsi akili yako ifanyavyo kazi. Mara nyingi tumekuwa watumwa wa akili zetu bila kutambua kuwa tunaweza kutawala akili zetu na kuamuru akili iwaze nini, isiwaze chochote au kuamua kuweka umakini katika jambo Fulani kwa jinsi utakavyo wewe. Akili ukiweza kuiongoza utakusaidia lakini ukishindwa utakuwa mtumwa wake utakuwa mtumwa daima. Ndipo utakuta hali kama addictions, mazoea mabaya, umakini, hekima na uvumilivu tunashindwa kuwa navyo kwa sababu hatuwezi kutumia akili zetu ipasavyo.

Tatizo linalosababisha akili kutotulia
Kwa kawaida tangu unapoamka na mpaka unapoenda kulala akili inafanya kazi. Kila wakati utawaza hichi, kisha utawaza kingine, na ukitaka kujua hilo chukua kalamu na karatasi na saa. Andika kwenye karatasi kila kitu au wazo au hisia itakayopita akilini. Mfano ukiwaza kuhusu kazini andika kwenye karatasi “kazini”, ukimuwaza mtu andika jina lake, andika kwa ufupi ili upate muda wa kuandika. Hakikisha umeandika kila kitu na kisha baada ya dakika kumi utaona ni mawazo au hisia nyingi zimepita akili. Huo ni mfano tu kuwa kwa kawaida akili huwa haitulii. Itawaza hichi, itakumbuka ya jana, utakuwa na hisia Fulani, na kila hali inakuja na kupita. Ndivyo tulivyozoea maishani.

Meditation na Akili.
Kwenye meditation unajifunza kuitawala na kuingoza akili kwa dakika Fulani. Mfano meditation ya Samadhi Meditation ambayo unaiweka akili katika umakini mmoja tu; ni kitendo cha kuelekeza akili katika jambo moja au kitu kimoja mfano kwenye pumzi tu. Kila saa na kila dakika tunapumua, lakini hatuweki akili zetu kwenye pumzi kwa sababu haina umuhimu kutazama pumzi kila saa. Hivyo meditation ya kuongoza akili inatumia pumzi kwa sababu ni hali ambayo wakati wote tunayo, haiitaji kuwasha mshumaa au kutazama kitu Fulani. Kuweka akili kwenye pumzi ni cheap/rahisi na haiitaji chochote. Ni mtu tu mwenyewe kutumia pumzi na kujaribu kuiweka akili sehemu moja kwa dakika chache. Unaweza kufanya meditation kwa kuweka akili yako kwenye mshumaa, kutazama bahari, kutazama chochote unachokiamini n.k. Kwa hapa leo nitazungumzia kuitawala akili kwenye pumzi.

Ukiwa unafanya meditation
Ukiwa unafanya meditation unakaa mkao ambao utakuwa huru na utaweza kukaa kwa dakika chache bila kuhama. Unaweza kukaa kwenye kiti lakini usilale kwa sababu unaweza ukasinzia kutokana na uvivu. Pia kama unaweza kukunja miguu kwa muda mrefu pia unaweza kukaa vizuri chini, juu ta mto au kitu ambacho kitaepusha maumivu ukikaa sakafuni.

Ukianza hakikisha hutasumbuliwa na utapata muda wa dakika chache kukaa peke yako. Pia unaweza kufanya meditation na wengine kwa kukaa pamoja na kila mmoja kuangalia upande wake (ili kuwa na concentration/umakini). Kwa wanaoanza tumia dakika 10. Kila wiki unaweza kuongeza dakika 5 mfano 15, halafu wiki ijayo ukajifunza 20 na kisha zoea kutawala akili kwa dakika 20 kila siku ndani ya mwezi mmoja na baadae unaweza kutumia 30 mpaka 40, sio lazima uzidi 40, cha msingi sio dakika ni umakini ndio uongeze. chukua saa au simu ikukumbushe dakika kumi zikifika. Hakikisha umeweka simu silent, na ukiwa kwenye meditation usiangalie zimebaki dakika ngapi, dedicate kuwa na subira mpaka muda utimie.

Ukianza weka akili kwenye pumzi, vuta pumzi taratibu na weka break kisha toa pumzi taratibu. Yaani unavuta pumzi, unakaa kidooogo kisha unaitoa taaratibu huku ukitazama jinsi hewa inavyoingia puani na kifua kikitanuka na hewa ikitoka na kifua kikishuka taaratibu. Ukigundua akili haipo tena kwenye pumzi usijali wala usijilaumu au kuona umekosea, ni kitendo cha kawaida akili kuhama bila kujijua. Cha msingi irudishe tena akili kwenye pumzi kama mwazoni. Endelea hivyo hivyo. Akili ikihama unairudisha kwenye pumzi. Ukiona kama unarelax na unahisi mwili umetulia sana huwa kuna kama raha Fulani unaihisi au umeme/waves Fulani ya relaxation unaiona unakuzunguka achana nayo na usiweke akili kwenye raha inayokujia ukiwa unafanya meditation wewe endelea kuweka akili kwenye pumzi na ile raha itaendelea kuwepo. Ukiiwaza utapotea, ni kama mtego.

Akili ikiwa haitulii.
Samahani kwa kuanza kuelezea mengi kwa sababu hapa ndipo kwenye mada kuu. Nilipenda kutoa introduction kwa ambao hawajui ili wafahamu na tuende sawa.

Akili huwa kwa mara ya kwanza kufanya meditation inahama sana. Sio tatizo ni hali ya kawaida. Ni udhibitisho kuwa akili inahitaji kutulizwa. Kuna njia mbalimbali ambazo unaweza kufanya. Unaweza kuhesabu pumzi inapoingia. Ukahesabu Moja….mbili…tatu na kufika kumi kisha rudi tisa, nane, saba, sita….. mpaka sifuri kisha anza tena moja, mbili…na kuendelea.

Njia nyingine, ukiona akili inahama, mfano unawaza kuhusu jambo Fulani, sema kwa taratibu “akili najua unawaza kuhusu masuala ya kazini, rudi kwenye pumzi”. Kusema hivyo sio kwamba unaongea na akili bali inakupa mazoea ya kujua kinachoendelea akili na kukifanyia maamuzi. Ukiona unawaza kuhusu kitu Fulani mfano pesa zako ulipoziweka sema “akili najua unawaza pesa zangu, rudi kwenye pumzi” kisha endelea kuweka umakini kwenye pumzi.

Baada ya kufanya meditation mara kwa mara utaona kuhama kwa akili kumepungua na unaanza kuona raha kufanya meditation. Pia baada ya meditation utakuwa unahisi Amani na kama ulikuwa umeshusha mzigo mzito akilini. Pia katika maisha utakuwa makini na kinachoendelea akilini mwako na kukusaidia kujitambua vyema.

Asante.


 
Mtambuzi

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Mkuu Mtambuzi, umetisha!. Umezama deep!.

Asante.

Pasco
Nashukuru sana mkuu Pasco, nilikuwa nataka nipate neno lako.........
 
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Mtambuzi nimekusoma sana. Haya mambo nayaona ona sana. Hii ndio inaitwa subconsious mind?
Inaitwa Meditation au tahajudi kwa kiswahili, na ndiyo inayokupa uwezo wa kuzama ndani ya subconscious mind na kubadili mtazamo wako kuhusiana na yale uliyoaminishwa au kutuma ujumbe kwenye subconscious mind kwa yale mambo unayoyataka kwa njia ya picha ili upate matokeo unayoyataka...

Nikipata muda nitaelezea vizuri zaidi huko mbeleni, kwa sasa hii ni kama basic kwa mtu anayetaka kujifunza meditation au tahajudi.........

CC: Eiyer, MwanajamiiOne, Husninyo, Munkari, Heaven on Earth, Kaizer, MankaM, miss strong, Karucee, miss chagga, miss neddy, King'ast, afrodenzi, Kongosho, Lady doctor, Fixed Point, Tina, BADILI TABIA, Ennie, mwallu, mbalu, Kiranga, Nyani Ngabu, EMT, Bujibuji, Mentor, Paloma, cacico, Madame B, snowhite, gfsonwin, Mndengereko, ayanda, Thomas Odera, Elli, farkhina, Arabela, Preta, Kaunga, Mamndenyi, Mr Rocky, The Boss, sister, Sista, KOKUTONA, Mwanyasi, Dark City, charminglady, Elizabeth Dominic, watu8
 
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Mkuu asante kwa mada nzuri ambayo bila shaka mtu ukizingatia lazima utaona mabadiliko katika maisha kiafya na kiakili.

Nahitaji ufafanuzi kidogo kuhusu tafsiri ya neno Meditation. Baada ya kusoma neno Tahajudi kama tafsiri ya Kiswahili ya neno Meditation, nimejaribu kuangalia Katika kamusi ya Taasisi ya Uchunguzi wa Kiswahili Chuo Kikuu Dar es Salaam , lakini sikuliona.

Katika kamusi hii, Meditation inatafsiriwa kama Taamuli, Tafakuri au Mazingatio.

Kama neno Tahajudi linatumika pia ni vizuri wadau wakaeleweshwa ili kuondoa mkanganyiko.
 
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Elli

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Nilisoma kidogo mambo ya Budhism nao hutumia sana hii kitu japo ukiitumia vibaya ni hatari maana ukishazama kwenye maombi haya waweza pata nguvu za ajabu za kufanya jambo fulani ambalo katika hali ya kawaida huwezi kufanya.

Ni nguvu ambayo kila mtu anayo kama alivyowahi kusema Mpwa wangu Pasco na ndio maana kuna wengine wanaonekana kuwa na supernatural powers jao hawana asili ya kuwa nazo....

Asante sana Mpwa wangu Mtambuzi ila utakapoiweka vizuri nitaomba urekebishe pale mwanzoni kuwa tahajudi ni limetokana na neno la kiingereza linaloitwa 'meditation'.

Nafikiri ulilenga kutueleza maana ya neno Tahajudi kwa Kiingereza na sio kuwa limetokana na Neno Meditation. Otherwise, the article is Great!!!
 
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Mtambuzi

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Mkuu asante kwa mada nzuri ambayo bila shaka mtu ukizingatia lazima utaona mabadiliko katika maisha kiafya na kiakili.

Nahitaji ufafanuzi kidogo kuhusu tafsiri ya neno Meditation. Baada ya kusoma neno Tahajudi kama tafsiri ya Kiswahili ya neno Meditation, nimejaribu kuangalia Katika kamusi ya Taasisi ya Uchunguzi wa Kiswahili Chuo Kikuu Dar es Salaam , lakini sikuliona.

Katika kamusi hii, Meditation inatafsiriwa kama Taamuli, Tafakuri au Mazingatio.

Kama neno Tahajudi linatumika pia ni vizuri wadau wakaeleweshwa ili kuondoa mkanganyiko.
Mkuu maneno yote uliyoyataja ni sahihi, lakini kumbuka pia kwamba kamusi ya kiswahili haina kila kitu kuna baadhi ya maneno mpaka sasa hayajawekwa kwenye kamusi yetu ya kiswahili labda kwa bahati mbaya.

Ningeweza kutumia maneno uliyoyataja, lakini nimependa zaidi kutumia neno tahajudi.
 
Mtambuzi

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Mtambuzi

Mtambuzi

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Nilisoma kidogo mambo ya Budhism nao hutumia sana hii kitu japo ukiitumia vibaya ni hatari maana ukishazama kwenye maombi haya waweza pata nguvu za ajabu za kufanya jambo fulani ambalo katika hali ya kawaida huwezi kufanya. Ni nguvu ambayo kila mtu anayo kama alivyowahi kusema Mpwa wangu Pasco na ndio maana kuna wengine wanaonekana kuwa na supernatural powers jao hawana asili ya kuwa nazo....Asante sana Mpwa wangu Mtambuzi ila utakapoiweka vizuri nitaomba urekebishe pale mwanzoni kuwa tahajudi ni limetokana na neno la kiingereza linaloitwa ‘meditation'. nafikiri ulilenga kutueleza maana ya neno Tahajudi kwa Kiingereza na sio kuwa limetokana na Neno Meditation. Otherwise, the article is Great!!!
Nashukuru mpwa kwa maelezo yako mazuri, nimekuelewa mkuu
 
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How to Meditate



The goal of meditation is to focus and quiet your mind, eventually reaching a higher level of awareness and inner calm. It may come as a surprise to learn that you can meditate anywhere and at any time, allowing yourself to access a sense of tranquility and peace no matter what's going on around you. This article will introduce you to the basics of meditation, allowing you to begin your journey on the path of enlightenment.

Part 1 of 3: Prepare to Meditate








    • 1
      Choose a peaceful environment. Meditation should be practiced somewhere calming and peaceful. This will enable you to focus exclusively on the task at hand and avoid bombarding your mind with outside stimuli. Try to find somewhere that you will not be interrupted for the duration of your meditation - whether it's five minutes or half an hour. The space does not need to be very large - a walk-in closet or even your office can be used for meditation, as long as it's somewhere private.
      • For those new to meditation, it's especially important to avoid any external distractions. Turn off TV sets, the phone or other noisy appliances. If you play music, choose calm, repetitive and gentle tunes, so as not to break your concentration. Another option is to turn on a small water fountain - the sound of running water can be extremely calming.
      • Understand that the meditation space does not need to be completely silent, so there should be no need to reach for the earplugs. The sound of a lawnmower running or the dog barking next door shouldn't prevent effective meditation. In fact, being aware of these noises but not letting them dominate your thoughts is an important component of successful meditation.
      • Meditating outside works for many meditators. As long as you don't sit near a busy roadway or another source of loud noise, you can find peace under a tree or sitting upon some lush grass in a favorite corner of the garden.

    • 2
      Wear comfortable clothes. One of the major goals of meditation is to calm the mind and block out external factors - however, this can be difficult if you feel physically uncomfortable due to tight or restrictive clothing. Try to wear loose clothing during meditation practice and make sure to remove your shoes.
      • Wear a sweater or cardigan if you plan on meditating someplace cool. If you don't, the sensation of being cold will consume your thoughts and you will be tempted to cut your practice short.
      • If you are in the office, or somewhere that you can't easily change your clothes, do your best to make yourself as comfortable as possible. Take off your shoes and jacket, open the collar of your shirt or blouse and remove your belt.

    • 3
      Decide how long you want to meditate for. Before you begin, you should decide how long you are going to meditate for. While many seasoned meditators recommend twenty minute sessions twice a day, beginners can start out doing as little as five minutes, once a day.
      • You should also try to meditate at the same time each day - whether it's 15 minutes first thing in the morning, or 5 minutes on your lunch hour. Whatever time you choose, try to make meditation an unshakable part of your daily routine.
      • Once you have decided on a time frame, try to stick to it. Don't just give up because you feel like it isn't working - it will take time and practice to achieve successful meditation - right now, the most important thing is to keep trying.
      • Although you will want to keep track of your meditation time, it is not beneficial to be constantly checking your watch. Think about setting a gentle alarm to alert you when your practice is up, or time your practice to end with a certain event - such as your partner getting out of bed, or the sun hitting a certain spot on the wall.

    • 4
      Stretch out. Meditation involves sitting in one spot for a certain period of time, so it is important to minimize any tension or tightness before you begin. Doing a couple of minutes of light stretching can really help to loosen you up and prepare both your body and mind for meditation. It will also prevent you from focusing on any sore spots instead of relaxing your mind.
      • Remember to stretch your neck and shoulders, especially if you've been sitting in front of a computer, and don't forget your lower back. Stretching out your legs, particularly those on the inner thigh, can be helpful when meditating in the lotus position.
      • More information on specific stretching techniques can be found here.

    • 5
      Sit in a comfortable position. As stated above, it is very important that you are comfortable while you meditate, which is why finding the best position for you is essential. Traditionally, meditation is practiced by sitting on a cushion on the ground, in alotus, or half-lotus position. Unless your legs, hips, and low back are very flexible, lotus postures tend to bow your low back and prevent you from balancing your torso around your spine. Choose a posture that allows you to be balanced tall and straight.
      • However, you can also sit without crossing your legs, on a cushion, chair, or meditation bench. Your pelvis needs to be tilted forwards enough for your spine to be centered over the two bony bits in your butt, the spots that bear your weight. To tilt your pelvis into the right position, sit on the forward edge of a thick cushion, or place something about 3 or 4 inches thick under the back legs of a chair. Meditation benches are usually built with a tilted seat. If not, put something under it to tilt it forward between a half inch and an inch.
      • The most important thing is that you are comfortable, relaxed, and your torso is balanced so that your spine supports all of your weight from the waist up.
      • Tilt your pelvis forward. Then, starting from your bottom, stack up the vertebrae in your spine, so that they are balanced one on top of another and support the whole weight of your torso, neck, and head. It requires practice to find the position that allows you to relax your whole torso almost completely, only slight effort being used to maintain your balance. Whenever you feel tension, relax the area. If you can't relax it without slumping, check the alignment of your posture and seek to re-balance your torso so that area can relax.
      • The traditional hand placement involves resting your hands in your lap, palms facing upward, with your right hand on top of your left. However, your can also just rest your hands on your knees or leave them hanging down by your side - whichever you prefer.

    • 6
      Close your eyes. Meditation can be performed with the eyes open or closed, however as a beginner it may be best to first try meditating with your eyes closed. This will block out any external visual stimulation and prevent you from becoming distracted as you focus on calming your mind.
      • Once you have grown accustomed to meditation, you can try practicing with your eyes open. This can be helpful if you find you are either falling asleep or concentrating too hard with your eyes closed, or if you are experiencing disturbing mental images (which happens to a small proportion of people).[SUP][1][/SUP]
      • When your keep your eyes open, you will need to keep them "soft" - that is, not focused on anything in particular. However, you don't want to go into a trance-like state either - the goal is to feel relaxed but alert.[SUP][2][/SUP]



Part 2 of 3: Meditation Practices






    • 1
      Follow your breathing. The most basic and universal of all meditation techniques, breathing meditation is a great place to start your practice. Pick a spot above your navel and focus on that spot with your mind. Become aware of the rising and falling of your abdomen as you breathe in and out. Don't make a conscious effort to change your breathing patterns, just breathe normally.
      • Try to focus on your breathing and only your breathing. Don't think about your breathing or pass any sort of judgment of it (e.g. that breath was shorter than the last one), just attempt to know it and be aware of it.[SUP][1][/SUP]
      • Some mental images which might help you include: imagining a coin sitting on the spot above your navel, rising and falling with your breath; imagining a buoy floating in the ocean, bobbing up and down with the swell and lull of your breathing; or imagining a lotus flower sitting in your belly, unfurling its petals with every intake of breath.
      • Don't worry if your mind starts to wander - you are a beginner and, like anything, becoming good at meditation takes practice. Just make an effort to refocus your mind on your breathing and try to think of nothing else. Drown out the chatter and attempt to clear your mind.




    • 1
      Repeat a mantra. Mantra meditation is another common form of meditation, which involves repeating a mantra (a sound, word or phrase) over and over, until you silence the mind and enter a deep meditative state. The mantra can be anything you choose, as long as it is easy to remember.
      • Some good mantras to start out with include words like one, peace, calm, tranquil, and silence. If you want to use more traditional mantras, you can use the word "Om" which means "I am" in Sanskrit, or the phrase "Sat, Chit, Ananda" which means "Existence, Consciousness, Bliss".
      • In Sanskrit, the word mantra means "instrument of the mind". The mantra is an instrument which creates vibrations in the mind, allowing you to disconnect from your thoughts and enter a deeper state of consciousness.[SUP][3][/SUP]
      • Silently repeat the mantra over and over to yourself as you meditate, allowing the word or phrase to whisper through your mind. Don't worry if your mind wanders off, just refocus your attention and return to repeating the word.[SUP][4][/SUP]
      • As you enter a deeper level of awareness and consciousness, it may become unnecessary to continue repeating the mantra.

    • 2
      Concentrate on a simple visual object. In a similar way to using a mantra, you can use a simple visual object to fill your mind and allow you to reach a level of deeper consciousness. This is a form of open-eye meditation, which many people find easier when they have something to focus their gaze on.
      • The visual object can be anything you wish, though many people find the flame of a lit candle particularly pleasant. Other possible objects include crystals, flowers, and pictures or statues of divine beings, such as the Buddha.
      • Place the object at eye level, so you don't need to strain your head and neck to view it. Gaze at it and nothing else, until your peripheral vision starts to dim and the object consumes your vision.
      • Once you are focused entirely on the object, with no other stimuli reaching your brain, you should feel a sense of profound serenity.[SUP][5][/SUP]

    • 3
      Practice visualization. Visualization is another popular meditation technique, which involves creating a peaceful place in your mind and exploring it, until you reach a state of complete calm. The place can be anywhere you like - however, it should not be entirely real, it should be unique and personalized for you.
      • The place you visualize could be a warm, sandy beach, a flower-filled meadow, a quiet forest or even a comfortable sitting room with a roaring fire. Whatever place you choose, allow it to be your sanctuary.
      • Once you have entered your sanctuary, allow yourself to explore. There's no need to "create" your surroundings, they are already there. Allow them to come to the forefront of your mind.
      • Take in the sights, sounds and scents of your surroundings - feel the fresh breeze against your face, or the heat of the flames warming your body. Enjoy the space for as long as you wish, allowing it to naturally expand and become more tangible. When you are ready to leave, take a few deep breaths, then open your eyes.
      • Know that you can come back to this same place the next time you meditate to visualization, or you can simply create a new space. Any space you create will be unique to you and a reflection of your individual personality.[SUP][6][/SUP].

    • 4
      Do a body scan. Doing a body scan involves focusing on each individual body part in turn and consciously relaxing it. It is a simple meditation technique which allows you to relax the mind as you relax the body.
      • Close your eyes and pick a starting point on your body, usually the toes. Concentrate on whatever sensations you can feel in your toes, and make a conscious effort to relax any contracted muscles and release any tension or tightness. Once the toes are fully relaxed, move on to your feet and repeat the relaxation process.
      • Continue along your body, moving upwards from your feet to your calves, knees, thighs, buttocks, hips, abdomen, chest, back, shoulders, arms, hands, fingers, neck, face, ears and top of your head. Take as long as you want.
      • Once you have completed the relaxation of each individual body part, focus on your body as a whole and enjoy the sensation of calmness and looseness you have achieved. Focus on your breathing for several minutes before coming out of your meditation practice.[SUP][7][/SUP]

    • 5
      Try heart chakra meditation. The heart chakra is one of seven chakras, or energy centers, located within the body. The heart chakra is located in the center of the chest and is associated with love, compassion, peace and acceptance. Heart chakra meditation involves getting in touch with these feelings and sending them out into the world.
      • To begin, close your eyes and rub the palms of your hands together to create warmth and energy. Then, place your right hand on the center of your chest, over your heart chakra, and place the left hand on top.
      • Take a deep breath and as you exhale, say the word "yum", which is the vibration associated with the heart chakra. As you do this, imagine a glowing green energy radiating from your chest and into your palms.
      • This green energy is love, life and whatever other positive emotions you are feeling at that moment. When you are ready, take your hands from your chest and allow the energy to escape from your palms, sending your love to your loved ones and the world.[SUP][8][/SUP]
      • Feel your body from the inside. Can you feel the energy field in your body, especially in your arms and legs? if you don't feel it, its fine. But think how are we able to move different parts of the body? Its the energy field that flows in our body. Focus your attention on that energy field it would not only help you stay in the present but also would help you connect with your Being and flow of life in you.

    • 6
      Try walking meditation. Walking meditation is alternate form of meditation which involves observing the movement of the feet and becoming aware of your body's connection to the earth. If you plan on performing long, seated meditation sessions, it is a good idea to break them up up with some walking meditation.
      • Choose a quiet location to practice your walking meditation, with as few distractions as possible. The space doesn't need to be very large, but you should be able to walk at least seven paces in a straight line before needing to turn around. Remove your shoes, if possible.
      • Holding your head up with your gaze directed straight ahead, and your hands clasped together in front of you, take a slow, deliberate step with your right foot. Forget about any sensations or feelings in the foot and try to concentrate on the movement itself. After taking the first step, stop for a moment before taking the next. Only one foot should be moving at any given time.
      • When you reach the end of your walking path, stop completely, with your feet together. Then, pivot on the right foot and turn around. Continue walking in the opposite direction, using the same slow, deliberate movements as before.
      • While practicing walking meditation, try to focus on the movement of the feet and nothing else, in the same way that you focus on the rising and falling of your breath during breathing meditation. Try to clear your mind and become aware of the connection between your foot and the earth below.[SUP][1][/SUP]



Part 3 of 3: Meditation in Everyday Life






    • 1
      Practice mindfulness in your everyday life. Meditation doesn't have to be limited to strictly defined practice sessions, you can also practice mindfulness throughout your day to day life.
      • For example, in moments of stress, try to take a few seconds to focus solely on your breathing and empty your mind of any negative thoughts or emotions.
      • You can also practice mindfulness while you eat, becoming aware of the food and of the sensations you experience as you eat.
      • No matter what actions you perform in your day to day life, whether it's sitting at a computer or sweeping the floor, try to become more aware of your body's movements and how you feel in the present moment. This is living mindfully.[SUP][9][/SUP]

    • 2
      Follow a healthy lifestyle. A healthy lifestyle can contribute to more effective and beneficial meditation, so try to eat healthily, exercise and get enough sleep. You should also avoid watching too much television, or drinking or smoking before meditation, as these activities can numb the mind and prevent you from achieving the level of concentration necessary for successful meditation.[SUP][10][/SUP]

    • 3
      Read spiritual books. Though not for everyone, some people find that reading spiritual books and sacred writings can help them to further understand meditation and inspire them to strive for inner peace and spiritual understanding.
      • Some good books to start with include A Profound Mind: Cultivating Wisdom in Everyday Life by the Dalai Lama, The Nature of Personal Reality by Jane Roberts, and One-Minute Mindfulness by Donald Altman.
      • If you wish, you can pick out any nuggets of wisdom that resonate with you from any spiritual or sacred texts and reflect on them during your next meditation session.

    • 4
      Take a guided meditation class. If you are unsure about where to begin when it comes to meditating at home, it may be a good idea to take a guided meditation class with an experienced teacher first.
      • Meditation classes exist for most types of meditation, but you could also try going on a spiritual retreat where you will get a chance to sample different types of meditation and find out what works best for you.

    • 5
      Try to meditate at the same time every day. It is important that you make an effort to do your meditation practice at the same time each day. This way, the meditation will quickly become a part of your everyday routine and you will feel its benefits much more profoundly.
      • Early in the morning is a good time to meditate, before your mind becomes consumed with the stresses and worries of the day.
      • It is not a good idea to meditate directly after eating though, as you may feel uncomfortable and this will interfere with your concentration.

    • 6
      Understand that meditation is a journey. The purpose of meditation is to calm the mind, achieve inner peace and, eventually, reach a higher spiritual dimension, often referred to simply as being.
      • However, it is important to realize that it may take years of practice to achieve the level of awareness or higher consciousness experienced by yogis and monks. This does not matter.
      • Meditation is a journey, akin to climbing a mountain, where every step along the path of enlightenment brings you closer to the summit.
      • When starting off, you shouldn't be too concerned with the quality of the meditation itself. As long as you feel calmer, happier and more at peace at the end of your practice, you will know that your meditation was successful.[SUP][11][/SUP]
 

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