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There is no cookie-cutter approach to meditation.
You need to experiment with many and find the one that works best for your unique needs and personality. The type of meditation that is most helpful against anxiety, for instance, is not necessarily the best one against depression or for spiritual awakening.
Focused attention meditation Focusing the attention on a single object during the whole meditation session. This object may be the breath, a mantra, visualization, part of the body, external object, etc. As the practitioner advances, his/her ability to keep the flow of attention in the chosen object gets stronger, and distractions become less common and short-lived. Both the depth and steadiness of his/her attention are developed.
Examples: Chakra Meditation, Kundalini Meditation. Open monitoring meditation Instead of focusing the attention on any one object, we keep it open, monitoring all aspects of our experience, without judgment or attachment. All perceptions, be them internal (thoughts, feelings, memory, etc.) or external (sound, smell, etc.), are recognized and seen for what they are. It is the process of non-reactive monitoring of the content of experience from moment to moment, without going into them. Examples are: Mindfulness meditation, Vipassana. Effortless Presence It’s the state where the attention is not focused on anything in particular but reposes on itself – quiet, empty, steady, and introverted. We can also call it “Choiceless Awareness” or “Pure
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