​HOW TO DO MEDITATION?
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2,500 years ago, Gautama Buddha taught a technique of meditation which exactly corresponds to observation of one's normal breathing. This technique is called Anapanasati Meditation.
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In Anapanasati meditation, one needs to maintain normal breathing and mindfully observe the naturally happening Breath.
In ancient Pali language:
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'Ana' means 'In-breath'
'Apana' means 'Out-breath'
'Sati' … means 'Observe'
3 Steps to Practice Anapanasati Meditation
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1st: Right Body Posture
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Adopt a very, very comfortable sitting posture where you feel fully relaxed
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Hands should be clasped and all fingers should go into all the other fingers
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Cross your legs
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Eyes should be closed. Remove eye glasses.
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2nd: Be with the Natural Breath
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​ All attention should constantly be on the normal, natural breath
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Stop all mind functions
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​No mantra chanting
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No visualizations
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No breath manipulation such as hatha yogic pranayama practices or 'kumbhaka' (holding the breath) should be attempted
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​3rd: Cut All Thoughts & Return to Natural Breath
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​All stray thoughts should be cut right away, as and when they keep arising
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By paying absolutely no attention to our thoughts, we can be fully with our Breath
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With this technique, there is no need to be in the presence of a Master or Guru. Our natural breath becomes our inner Guru because it connects us to our Cosmic self.
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When to meditate and for how long?
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​One can meditate at any time of the day according to what suits one's convenience.
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Rule of thumb is to sit for meditation according to one's age. E.g. if you are 20 years of age, start with twenty minutes of meditation in a single sitting. If you are 40 years of age, you need to meditate for forty minutes.
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When meditating deeply, time passes quickly so do not be surprised if 30 minutes of meditation appears to be like five minutes long.
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One needs to practice meditation on a regular basis. Consistency is the name of the game. Initially, there will be some resistance as we strive to tame our 'monkey-mind', but it gets easier and easier with repeated everyday effort.
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