Learn how to meditate: 8 weeks plan

67 Pages·2019·0.6 MB·English

by  Ainar Rollan

L
EARN HOW TO MEDITATE
8
WEEKS PLAN

G
OPAL

Copyright © 2016, Aimar Rollan G.

All rights reserved in any media. Worldwide rights.

http://doyogahome.blogspot.com
Dedicated to masters who taught me to meditate,
and to masters who taught my masters.
“All of humanity's problems stem from man's inability to sit quietly
in a room alone”.

Blaise Pascal
TABLE OF CONTENTS

INTRODUCTION
HOW TO USE THIS BOOK?
WHAT IS MEDITATION?
BENEFITS OF MEDITATION
WHY MEDITATE?
DIFFERENCES BETWEEN MEDITATION AND MINDFULNESS
THE MOST IMPORTANT SUBJECT: THE HABIT
BRIEF HISTORY OF ORIENTAL MEDITATION
KAIZEN
TIME AND PLACE
POSTURE
ELEMENTS OF HELP IN MEDITATION
WHY MEDITATION CANNOT BE GUIDED?
BREATHING
BEGINNING AND END RITUALS
THE MIND AND HOW CONCENTRATE
SENSATIONS DURING MEDITATION
OBSTACLES IN MEDITATION
FINAL TIPS
PRACTICE: 8 WEEK PLAN
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
NEXT WEEKS
INTRODUCTION

Meditation techniques are as old as man, and today are particularly
relevant to deal with the situation of our society, so advanced technologically
and simultaneously so disconnected from our inner soul.
Our frantic day passes quickly, and we found time for almost everything,
except to be with ourselves. If we are not busy working or doing any other
activity, our idle mind will make us waste time in endless banalities, sparing
us "looking inward".
This short book has the purpose of teach people to be with themselves, a
minimum of 5 minutes a day, in silence, sitting quietly in a room.
We will learn very simple and very basic techniques, but with enough
strength to consolidate our practice and form a new habit, which eventually
will be as essential as our most basic needs... Not in vain, meditation is
nourishment for the soul.
In this course you will find a training plan for 8 weeks, focused on
acquiring the habit of meditate every day, which is the most important thing
and the cornerstone of this discipline.
HOW TO USE THIS BOOK?

It is best to read this book until the end the first time. Then you can use
the 8-week plan that you will find in the Annex, or better yet, you can
download it and print it from the blog YOGA at HOME, and cross off the
days as you go practicing.
You can read the chapters that explain the techniques several times, until
you understand well. The first part of the book is theoretical, in the second
part I explain the practical exercises to do during the 8 weeks of the plan.
It's important to follow properly all instructions and don't skip the
program, it's designed to encourage the habit, and this requires time.
If during the 8 weeks you stop meditating one day, you'll have to start
again from the beginning that week.
If you stop meditating for more than 7 days in a row, you'll have to start
from the beginning again.
Be disciplined and follow the program. Mark with a pencil every day of
progress and don't cheat, you only cheat yourself.
If you have any questions, you can contact me. You can find me on the
blog YOGA at HOME or at my YouTube channel, Twitter or social
networks.
WHAT IS MEDITATION?

Meditate in the Western context is associated with "thinking" or
"consider any matter". In the religious sphere, in Christianity, meditate is,
with prayer and contemplation, a way of seeking God through study and deep
reflection on different Bible passages. But from this point of view, Eastern
meditation is closer to the contemplative state that "meditation" itself.
In the Eastern context (yoga, Buddhism, Zen...), meditation is a practice
of inner recollection, which uses mind as a tool to get a higher state of
consciousness. The archetypal image of the meditator, is that of a man sitting
cross-legged on "lotus position", with an expression of serenity.
What we will learn in this book will be the Oriental technique of
meditation but we will meditate sitting on a chair (the Western mode).
Meditation is a process that involves several steps:
1. Relaxation.
2. Internalization of the senses.
3. Concentration of mind.
4. High state of consciousness.
Get a high state of consciousness can take a long time to certain people
(almost everyone, to be honest), but meditation is the whole process that
begins when we sat in the chair with the intention to meditate until we
achieve that high state of consciousness.
Do not confuse, however, the act of meditating with the achieve a
meditative state of consciousness. But even if we do not "meditate" (achieve
that high state of consciousness), the process of meditation is very beneficial
in itself, because it will help us to reduce stress considerably, will strengthen
our will and train our mind making grow our ability to concentrate, among
other things.