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A Recipe for Meditation<br />Vishy Poosala<br />http://innovation-edge.blogspot.com/<br />
What is this about?<br />A simple set of steps pieced together from several books and teachers, without the jargon<br />Th...
What is this NOT about?<br />It will not answer WHY one should meditate<br />It will not explain WHAT meditation is and HO...
Part 1: Thought Observation<br />Do this just once or every day<br />Take a pen and a paper.<br />Write down every thought...
What did this prove?<br />You can Observe your thoughts. You are separate from the mind.<br />Thoughts are individual piec...
Daily Recipe for Meditation<br />
Place: quiet and pleasant place. <br />Optional: create a special environment with candles or pictures of inspiring people...
Simple stretches from Head to Toe<br />Optional: 3-6 Sun Salutations<br />Why?<br />Prepares the body to sit still for 10-...
Ground<br />Cross-legged, Lotus pose, Kneeling (Vajrasana)<br />Chair<br />Feet on ground. Don’t lean bac<br />Close eyes,...
Why<br />Signals your mind and body that you are ready to enter Meditation<br />How<br />Deep breath in<br />Pronounce OM ...
Breath<br />Observe your breath as it comes in and goes out<br />Don’t think anything else<br />5. Focus on one thing (5mi...
Just STOP and be still in a No-Thoughts Zone<br />Stop the chants,  stop observing breath or the body<br />If thoughts com...
Recipe for Meditation - Summary<br />Write down thoughts on a paper (just the first time). Repeat the following steps dail...
Repeat step 5 if needed</li>
A recipe for meditation
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A recipe for meditation

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A simple set of steps for learning how to Meditate, Relax, and Sleep. No jargon. Easy to remember and follow.

Published in: Spiritual, Health & Medicine
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A recipe for meditation

  1. 1. A Recipe for Meditation<br />Vishy Poosala<br />http://innovation-edge.blogspot.com/<br />
  2. 2. What is this about?<br />A simple set of steps pieced together from several books and teachers, without the jargon<br />The views and practices of a novice, not an expert<br />
  3. 3. What is this NOT about?<br />It will not answer WHY one should meditate<br />It will not explain WHAT meditation is and HOW it came about<br />It is not the wisdom of a master<br />
  4. 4. Part 1: Thought Observation<br />Do this just once or every day<br />Take a pen and a paper.<br />Write down every thought that comes to mind. Full sentences, broken sentences, whatever passes your mind.<br />Do this for 5 minutes and stop.<br />
  5. 5. What did this prove?<br />You can Observe your thoughts. You are separate from the mind.<br />Thoughts are individual pieces like bubbles, not fused together like water. We just need to expand the gap between them. That's meditation.<br />
  6. 6. Daily Recipe for Meditation<br />
  7. 7. Place: quiet and pleasant place. <br />Optional: create a special environment with candles or pictures of inspiring people, Gods, nature<br />Time: Silent outside and inside<br />5.30-6am when the world is still silent, and mind is fresh awake<br />1. Find a Place and Time<br />
  8. 8. Simple stretches from Head to Toe<br />Optional: 3-6 Sun Salutations<br />Why?<br />Prepares the body to sit still for 10-15 min later<br />2. Relax your body<br />
  9. 9. Ground<br />Cross-legged, Lotus pose, Kneeling (Vajrasana)<br />Chair<br />Feet on ground. Don’t lean bac<br />Close eyes, gently<br />Keep your body STILL, except for breathing<br />Key<br />Comfortable position to sit in for 10-20 min<br />Neck and Back straight, but not tensed<br />Don’t fall asleep<br />Hands open, not clenched<br />3. Sit comfortably<br />
  10. 10. Why<br />Signals your mind and body that you are ready to enter Meditation<br />How<br />Deep breath in<br />Pronounce OM (“A – U – M “) deep from your stomach, moving to throat, and then to mouth<br />4. Optional: Chant OM 3 times<br />
  11. 11. Breath<br />Observe your breath as it comes in and goes out<br />Don’t think anything else<br />5. Focus on one thing (5min)<br />Body<br />“Be aware” or observe the stillness of your body<br />The 7 chakras or a generally inside<br />Chant<br />Repeat a brief phrase (a mantra, like Om NamahShivaya)<br />Outwards, then Inwards within your mind<br />
  12. 12. Just STOP and be still in a No-Thoughts Zone<br />Stop the chants, stop observing breath or the body<br />If thoughts come?<br />Observe them. If they rush into a Story. silently say “stop” or “unclutch” and cut that stream of thoughts<br />If it becomes too much, try the Focus step again and come back to this<br />6. Stop and Be still (15min)<br />
  13. 13. Recipe for Meditation - Summary<br />Write down thoughts on a paper (just the first time). Repeat the following steps daily<br />Find a quiet place<br />Relax your body with simple stretches<br />Sit comfortably with back and neck straight<br />Optional: Chant OM 3 times<br />Focus on one thing for 5 min – Breath, Body, or Chant<br />Stop and Be still in a thought-free zone for 15 min<br /><ul><li>Passively observe thoughts and keep bringing self back into the zone
  14. 14. Repeat step 5 if needed</li>

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