Meditation Workshop Projectline Services

Definitions and Types A state of concentrated attention on some

object Musing/contemplation▪ Mindfulness (Vipassana)▪ Single Pointed Focus ▪ (Concentration, or Dharana - Dhyana)

▪ Movement▪ Chanting/Sound-driven

Origins Eastern religions (>5K years) India, China, Japan Buddhism, Yoga, Tantra

Increase RelaxationMental potential

Concentration, creativity, clear thinking

Physical well-beingSelf-observation

Breath Awareness and Conscious Control

Doctors estimate that 80 to 90 percent of

all health problems are

caused or aggravated by

stress.

DecreaseAction/karma

▪ Benefit others

▪ The teachers of the Tradition live for others only : that the suffering of

many may be alleviated.

Heart rate Respiratory rate Blood pressure Oxygen consumption Muscle tension Logical thought

Stretch and Breathe Loosens the muscles and tendons allowing you

to sit (or lie) more comfortably. Starts the process of “going inward” and brings

added attention to the body Breathing deep slows the heart rate, relaxes the

muscles, focuses the mind and is an ideal way to begin practice.

Remember the purpose and method Single-pointed focus on some object/word

Start Small Same bat-time, Same bat-channel Many times a day

Be okay with frustration

Preparation Diaphragmatic Breathing ▪ (Makrasana = “sleeping crocodile” or

Savasana = “corpse pose”)Correct Vertical Posture – S curve,

not straightSystematic RelaxationAwareness of Breathing

Exhalation 2:1 (twice as long as inhale)Focus (mantra, breath)

Repetition - at least once a dayCan’t ever hurt you It is not in the length of the period of

sitting that success lies, bit in intensifying the awareness, which comes gradually. 

The greatest tool for relaxation and stress reduction lies within you!!

http://zenhabits.net/2007/11/meditation-for-beginners-20-practical-tips-for-quieting-the-mind/

http://www.learningmeditation.com/http://www.meditationcenter.com/http://www.1stholistic.com/

Meditation/hol_meditation.htmhttp://www.how-to-meditate.org/http://www.bindu.org/writings.asp