Transcript Slide 1

Topic: MEDITATION
By: Mashrufa Bashar, Deputy Manager
Marketing & Corporate
Communications, BEIL
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A SHORT HISTORY:
The history of meditation goes back many
thousands of years into antiquity itself. As
part of the system of Meditation /Yoga the
principles were divinely received by the
Sages / Rishis’ (Spiritual Leaders of different
caste / religion) as a means of self salvation,
allowing man a path back to union again with
his divine creator, ALLAH / God.
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SO… WHAT IS MEDITATION ? Meditation is a
practice of concentrated focus upon a sound,
object, visualization, the breath, movement,
or attention itself in order to increase
awareness of the present moment, reduce
stress, promote relaxation, and enhance
personal and spiritual growth.
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PRAY:
Begin your meditation with a prayer. This will help you remember why you are
meditating! You will also be inviting the Divine, or your Higher Self, to help you in your
practice.
SIT PERFECTLY STILL:
SIT PERFECTLY STILL Moving your body even slightly sends the energy into the muscles.
The purpose of yoga is to withdraw that energy inward and upward, to the brain. Thus,
any physical movement during meditation will counteract your meditative effort. To keep
yourself from fidgeting, try to think of your body as a rock — solid and unmoving.
Refuse to move for the first five minutes of meditation, and you will find that your body
will grow calm of its own accord. Your physical and mental restlessness will subside the
longer you sit still. A glass of muddy water will become clear in time if it’s undisturbed.
The same is true for us!
DO NOT CONTROL YOUR BREATH:
DO NOT CONTROL YOUR BREATH After the preliminary breathing exercises, you should
cease any effort to control the breath. Let it flow naturally. You may notice that the
pauses between the inhalation and exhalation are gradually becoming longer. Enjoy
these pauses, for they are a glimpse of the deep state of advanced meditation. As you
grow very calm, your breath may become so shallow, and the pauses so prolonged, that
it hardly seems necessary to breathe at all. Do not be alarmed. This is good!
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HOW LONG TO MEDITATE:
HOW LONG TO MEDITATE It is entirely up to you. Beginners should start with
5-8minutes. Make sure, however, to allow enough time after each
“Technique”’ practice to sit still and enjoy the calm meditative state.
WHERE TO MEDITATE:
If possible, set aside an area that is used exclusively for meditation. In time it
will become saturated with spiritual vibrations. A small room, a corner of
your bedroom, or even closet can suffice, as long as it is well ventilated.
Keep it simple. All you really need is a chair or small cushion to sit on, and
perhaps a small altar. Face East if possible, and place a wool or silk blanket
on the floor to insulate your body from the subtle magnetic currents of the
earth.
PROPER MEDITATION POSTURE:
In addition to sitting on a straight-backed chair, there are other ways of
sitting that are appropriate for mediation. You can sit on the floor in any of
the several poses: cross-legged, half-lotus pose, or full-lotus pose. Two
things, however, are essential: your spine must be straight, and you must be
able to relax completely without slouching.
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Set a time during the day (preferably early
morning or evening). Sit in an Easy Pose, with a
light crossed legs.
EYE POSITION: The eyes are fixed at the tip of
the nose. (This meditation is not to be done
with the eyes closed).
PRAYER / MANTRA: AL-LAH -HU
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BREATH ING PATTERN:
a) Block the right nostril with the right thumb. Inhale slowly and deeply through
the left nostril.
Suspend the breath. Mentally chant the mantra AL-LLA-HU 16 times. Pump the
Navel
Point 3 times with each repetition, once on AL; once on LLA; and once on HU for a
total of 48 unbroken pumps.
b) After the 16 repetitions, unblock the right nostril. Place the right index finger
can also be used) to block off the left nostril, and exhale slowly and deeply
through the right nostril.
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c) Continue repeating a) & b)
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TIME: for 11-31 minutes. Master practitioners may extend this practice to 62
minutes, then to 2-1/2 hours a day.
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TO END: Inhale, hold the breath 5-10 seconds, then exhale. Stretch the arms up
and shake every part of your body for 1 minute, so the energy can spread.
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This is one of the greatest meditations you can
practice. It has considerable transformational
powers. The personal identity is re-built, giving
the individual a new perspective on the Self. It
retrains the mind.
It balances your mental projection, and gives you
the positive power of health and healing. It
establishes inner happiness and a state of flow
and ecstasy in life. It opens your inner universe
to relate, co-create, and complete the external
universe.
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This meditation balances the Teacher aspect of the mind. It acts on all
the other aspects like a mirror to reveal their true nature and adds
corrections. You act as a human being not just a human doing. If the
Teacher aspect is too strong, you risk a spiritual ego, which becomes too
attached to the ability to detach and to be above normal struggles. When
the Teacher aspect is too weak, you can misuse your spiritual and
teaching position for personal advantage.
When balanced, the Teacher aspect is impersonally personal. It starts
with absolute awareness and a neutral assessment from that awareness.
The Teacher uses intuition to know directly what is real and what is a
diversion. You respond from the Neutral Mind beyond the positives and
negatives. You are clear about the purpose and the laws of each action.
A complete Teacher is not an instructor. The Teacher is the expression
of Infinity for the benefit of all. You master non-attachment so that you
are simultaneously in all your activities and not of them.
Treat the practice with reverence and increase your depth, dimensions,
caliber, and happiness. It gives you a new start against all odds.
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Treat the practice with reverence and increase your depth,
dimensions, caliber, and happiness. It gives you a new start against
all odds.
This meditation cuts through all darkness. It will give you a new start. It is the
simplest meditation, but at the same time the hardest. It cuts through all barriers
of the neurotic or psychotic inside-nature. When a person is in a very bad state,
techniques imposed from the outside will not work. The pressure has to be
stimulated from within. The tragedy of life is when the subconscious releases
garbage into the conscious mind.
There is no time, no place, no space, and no condition attached to this prayer /
mantra. Each garbage point has its own time to clear. If you
are going to clean your own garbage, you must estimate and clean it as fast as you
can, or as slow as you want.
Start practicing slowly, the slower the better. Start with 5 minutes a
day, and gradually build the time to either 31 or 62 minutes.
Maximum time is 2-1/2hours for practice of this meditation.
Finding the Relaxation Exercises That Works for You
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For many of us, relaxation means zoning out in front of
the TV at the end of a stressful day. But this does little
to reduce the damaging effects of stress. To effectively
combat stress, we need to activate the body's natural
relaxation response. You can do this by practicing
relaxation techniques such as deep breathing,
meditation, rhythmic exercise, and yoga. Fitting these
activities into your life can help reduce everyday stress
and boost your energy and mood.
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How do you react to stress?
Do you tend to become angry, agitated, or keyed up?
You may respond best to relaxation techniques that
quiet you down, such as meditation, deep breathing,
or guided imagery
Do you tend to become depressed, withdrawn, or
spaced out? You may respond best to relaxation
techniques that are stimulating and that energize
your nervous system, such as rhythmic exercise
Do you tend to freeze-speeding up internally, while
slowing down externally? Your challenge is to identify
relaxation techniques that provide both safety and
stimulation to help you “reboot” your system.
Techniques such as mindfulness walking or power
yoga might work well for you too.
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With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful,
relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides
a quick way to get your stress levels in check. Deep breathing is the cornerstone of
many other relaxation practices, too, and can be combined with other relaxing elements
such as aromatherapy and music. All you really need is a few minutes and a place to
stretch out.
Practicing deep breathing meditation
The key to deep breathing is to breathe deeply from the abdomen, getting as much
fresh air as possible in your lungs. When you take deep breaths from the abdomen,
rather than shallow breaths from your upper chest, you inhale more oxygen. The more
oxygen you get, the less tense, short of breath, and anxious you feel.
Sit comfortably with your back straight. Put one hand on your chest and the other on
your stomach.
Breathe in through your nose. The hand on your stomach should rise. The hand on your
chest should move very little.
Exhale through your mouth, pushing out as much air as you can while contracting your
abdominal muscles. The hand on your stomach should move in as you exhale, but your
other hand should move very little.
Continue to breathe in through your nose and out through your mouth. Try to inhale
enough so that your lower abdomen rises and falls. Count slowly as you exhale.
If you find it difficult breathing from your abdomen while sitting up, try lying on the
floor. Put a small book on your stomach, and try to breathe so that the book rises as you
inhale and falls as you exhale.
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Progressive muscle relaxation involves a two-step process in which you systematically tense and relax
different muscle groups in the body.
With regular practice, progressive muscle relaxation gives you an intimate familiarity with what
tension—as well as complete relaxation—feels like in different parts of the body. This awareness helps
you spot and counteract the first signs of the muscular tension that accompanies stress. And as your
body relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation
for an additional level of stress relief.
Practicing progressive muscle relaxation
Before practicing Progressive Muscle Relaxation, consult with your doctor if you have a history of
muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles.
Most progressive muscle relaxation practitioners start at the feet and work their way up to the face. For
a sequence of muscle groups to follow, see the box below.
Loosen your clothing, take off your shoes, and get comfortable.
Take a few minutes to relax, breathing in and out in slow, deep breaths.
When you’re relaxed and ready to start, shift your attention to your right foot. Take a moment to focus
on the way it feels.
Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp
and loose.
Stay in this relaxed state for a moment, breathing deeply and slowly.
When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension
and release.
Move slowly up through your body, contracting and relaxing the muscle groups as you go.
It may take some practice at first, but try not to tense muscles other than those intended.
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The most popular sequence runs as follows:
Right foot*
Left foot
Right calf
Left calf
Right thigh
Left thigh
Hips and buttocks
Stomach
Chest
Back
Right arm and hand
Left arm and hand
Neck and shoulders
Face
* If you are left-handed you may want to begin with your left foot instead.
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A body scan is similar to progressive muscle relaxation except, instead of tensing and
relaxing muscles, you simply focus on the sensations in each part of your body.
Practicing body scan meditation
Lie on your back, legs uncrossed, arms relaxed at your sides, eyes open or closed. Focus on
your breathing , allowing your stomach to rise as you inhale and fall as you exhale. Breathe
deeply for about two minutes, until you start to feel comfortable and relaxed.
Turn your focus to the toes of your right foot. Notice any sensations you feel while continuing
to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain
focused on this area for one to two minutes.
Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of
your body and imagine each breath flowing from the sole of your foot. After one or two
minutes, move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip,
and then repeat the sequence for your left leg. From there, move up the torso, through the
lower back and abdomen, the upper back and chest, and the shoulders. Pay close attention to
any area of the body that causes you pain or discomfort.
Move your focus to the fingers on your right hand and then move up to the wrist, forearm,
elbow, upper arm, and shoulder. Repeat for your left arm. Then move through the neck and
throat, and finally all the regions of your face, the back of the head, and the top of the head.
Pay close attention to your jaw, chin, lips, tongue, nose, cheeks, eyes, forehead, temples and
scalp. When you reach the very top of your head, let your breath reach out beyond your body
and imagine yourself hovering above yourself.
After completing the body scan, relax for a while in silence and stillness, noting how your body
feels. Then open your eyes slowly. Take a moment to stretch, if necessary.
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Mindfulness is the ability to remain aware of how you’re feeling right now, your “moment-tomoment” experience—both internal and external. Thinking about the past—blaming and
judging yourself—or worrying about the future can often lead to a degree of stress that is
overwhelming. But by staying calm and focused in the present moment, you can bring your
nervous system back into balance. Mindfulness can be applied to activities such as walking,
exercising, eating, or meditation.
Meditations that cultivate mindfulness have long been used to reduce overwhelming stress.
Some of these meditations bring you into the present by focusing your attention on a single
repetitive action, such as your breathing, a few repeated words, or flickering light from a
candle. Other forms of mindfulness meditation encourage you to follow and then release
internal thoughts or sensations.
Practicing mindfulness meditation
Key points in mindfulness mediation are:
A quiet environment. Choose a secluded place in your home, office, garden, place of worship,
or in the great outdoors where you can relax without distractions or interruptions.
A comfortable position. Get comfortable, but avoid lying down as this may lead to you falling
asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a
cross-legged or lotus position.
A point of focus. This point can be internal – a feeling or imaginary scene – or something
external - a flame or meaningful word or phrase that you repeat it throughout your session.
You may meditate with eyes open or closed. Also choose to focus on an object in your
surroundings to enhance your concentration, or alternately, you can close your eyes.
An observant, noncritical attitude. Don’t worry about distracting thoughts that go through your
mind or about how well you’re doing. If thoughts intrude during your relaxation session, don’t
fight them. Instead, gently turn your attention back to your point of focus.
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The best way to start and maintain a relaxation practice is to
incorporate it into your daily routine. Between work, family, social,
and other commitments, though, it can be tough for many people to
find the time. Fortunately, many of the techniques can be practiced
while you’re doing other things.
With meditation, mindfulness requires being fully engaged in the
present moment, focusing your mind on how your body feels
right now. As you exercise, focus on the physicality of your
body’s movement and how your breathing complements that
movement. If your mind wanders to other thoughts, gently return
to focusing on your breathing and movement.
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If possible, schedule a set time to practice each day. Set aside one or two periods
each day. You may find that it’s easier to stick with your practice if you do it first
thing in the morning, before other tasks and responsibilities get in the way.
Practice relaxation techniques while you’re doing other things. Meditate while
commuting to work on a bus or train, or waiting for a dentist appointment. Try
deep breathing while you’re doing housework or mowing the lawn. Mindfulness
walking can be done while exercising your dog, walking to your car, or climbing
the stairs at work instead of using the elevator. Once you’ve learned techniques
such as tai chi, you can practice them in your office or in the park at lunchtime.
If you exercise, improve the relaxation benefits by adopting mindfulness. Instead
of zoning out or staring at a TV as you exercise, try focusing your attention on
your body. If you’re resistance training, for example, focus on coordinating your
breathing with your movements and pay attention to how your body feels as you
raise and lower the weights.
Avoid practicing when you’re sleepy. These techniques can relax you so much that
they can make you very sleepy, especially if it’s close to bedtime. You will get the
most benefit if you practice when you’re fully awake and alert. Do not practice
after eating a heavy meal or while using drugs, tobacco, or alcohol.
Expect ups and downs. Don’t be discouraged if you skip a few days or even a few
weeks. It happens. Just get started again and slowly build up to your old
momentum.
1. Start your day with - Basic: “Prayer
Meditation Technique”.
2. “Quantum Meditation Techniques” Tape is
shared. You can listen & follow to get yourself
started with it as instructed. For more info,
visit www.quantummethod.org
3. Life FLOW Rhythm Tape is shared for you
to follow the “Relaxation Techniques”
through rhythm and meditation.
The World in a Bright Light: Be Grateful
Everyday is a blessing, and in each moment there are many things that we can be grateful for. The world
opens up to us when we live in a space of gratitude. In essence, gratitude has a snowball effect. When
we are appreciative and express that gratitude, the universe glows a bit brighter and showers us with
even more blessings.
There is always something to be grateful for, even when life seems hard. When times are tough, whether
we are having a bad day or stuck in what may feel like an endless rut, it can be difficult to take the time
to feel grateful. Yet, that is when gratitude can be most important. If we can look at our lives, during
periods of challenge, and find something to be grateful for, then we can transform our realities in an
instant. There are blessings to be found everywhere. When we are focusing on what is negative, our
abundance can be easy to miss. Instead, choosing to find what already exists in our lives that we can
appreciate can change what we see in our world. We start to notice one blessing, and then another.
When we constantly choose to be grateful, we notice that every breath is a miracle and each smile becomes
a gift. We begin to understand that difficulties are also invaluable lessons. The sun is always shining for
us when we are grateful, even if it is hidden behind clouds on a rainy day. A simple sandwich becomes
a feast, and a trinket is transformed into a treasure. Living in a state of gratitude allows us to spread
our abundance because that is the energy that we emanate from our beings. Because the world reflects
back to us what we embody, the additional blessings that inevitably flow our way give us even more to
be grateful for. The universe wants to shower us with blessings. The more we appreciate life, the more
life appreciates and bestows us with more goodness.
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The Power Of Staying Positive
Our thoughts are not simply ethereal pieces of information that enter our minds and then disappear. The words
and ideas that we think can shape our lives and drive us toward success and happiness or failure and distress.
How you think and feel can have a profound effect on your ability to recognize opportunity, how well you
perform, and the outcome of the goals that you’ve set for yourself. When you maintain an optimistic outlook and
make an effort to harbor only positive thoughts, you begin to create the circumstances conducive to you
achieving what you desire. You feel in control and few of life’s challenges seem truly overwhelming because it is
in your nature to expect a positive conclusion. An optimistic mind is also an honest one. Staying positive does
not mean that you ignore difficulties or disregard limitations. Instead, it means spending time focusing only on
the thoughts that are conducive to your well-being and progress.
Positive thinking dramatically increases your chances of success in any endeavor. When you’re sure that you are
worthy and that achievement is within your grasp, you start to relax and look for solutions rather than dwelling
on problems. You are more likely to imagine positive situations or outcomes and disregard the thoughts related
to giving up, failure, or roadblocks. What the mind expects, it finds. If you anticipate joy, good health,
happiness, and accomplishment, then you will experience each one. Thinking positively may sound like a simple
shift in attention – and it is – but it is a mind-set that must be developed. Whenever a negative thought enters
your mind, try immediately replacing it with a constructive or optimistic one. With persistence, you can condition
your mind to judge fleeting, self-defeating thoughts as inconsequential and dismiss them.
It is within your power to become as happy, content, or successful as you make up your mind to be. Staying
positive may not have an immediate effect on your situation, but it will likely have a profound and instantaneous
effect on your mood and the quality of your experiences. In order for positive thinking to change your life, it
must become your predominant mind-set. Once you are committed to embracing positive thinking, you’ll start
believing that everything that you want is within your grasp.
It is easy for us to be in Gratitude when things
go our way BUT having the same attitude of
Gratitude when things do not go my way,
would be truly being in Gratitude. This in turn
will bring in abundance into our lives as by
having this attitude we would actually be
turning ,the so called negatives of our lives
into positives!
On this note, I would like to share what I
came across – Article shared in the next slide.
Be thankful that you don’t already have everything that you desire,
If you did, what would there be to look forward to !
Be thankful that you don’t know something,
As it gives you opportunities to learn !
Be thankful for the difficult times,
During those times you grow !
Be thankful for limitations,
Because it gives you opportunities for improvement !
Be thankful for every new challenge,
For each new challenge will build strength and character !
Be thankful for your mistakes,
They teach you valuable lessons !
Be thankful when you are tired and weary,
Because it means you have made your effort !
Be thankful for setbacks, it is easy to be thankful for all good things,
Gratitude can turn a negative into a positive.
Find a way to be thankful for your troubles and they can become your blessings !
Thank You !