The concept (word) meditation is used in 2 different ways M1 and M2:
to describe a technique, a method M2.
to describe the method's 'result' M1.
Meditation is practiced mostly in the East.
There are thousands of different forms of meditation that are advocated
by even more different teachers, all of which emphasize their method as the best.
Occurred in different religions, eg. Hinduism and Buddhism.
The question is if not everyone basically has the same goal no matter what explanation model
(Holy Book) you lean to. Prince Siddhartha Gautama was Hindu.
Practiced Hindu methods until he became Buddha: The Enlightened One, M1.
His disciples and followers called/call themselves Buddists.
One can also imagine the prayer within the monotheistic religions
has a meditation quality. That any heavenly supremacy hears 'prayer'
is though extremely unlikely.
Meditation is also practiced in the West as a relaxation method M3.
A relaxation tool (Yoga)
Meditation M2 - meditation methods that will lead to M1
T. M. Vipassana, Zen (sazan) Yoga. m.m.fl.
Meditation M1 as a 'state' eventless - for no reason.
It is not a feeling, sense or experience. There is nothing to get or achieve.
It is not a search, since there is nothing to find.
It's no trip, since there is not anywhere to come to.
It is nothing, that is not available, right now, right here.
It is nothing that has not ever existed.
It's the simplest, most straightforward one can 'imagine'.
It's not a 'thing' . These are futile descriptions that make it so 'difficult'
The use of meditation in health care is related to discoveries
of the close connection between 'body and soul' in health and disease,
which has been done in Western medicine for the last 25 to 30 years.
During that time, researchers have discovered that the mind and body are intimately connected.
It is now known that thoughts, beliefs, feelings and stress have a major impact on health and disease.
Meditation is one of a variety of so-called "self-regulatory practices"
that individuals can learn to do themselves to promote their own health and well-being.
Research has shown that people who learn to practice these skills
are likely to have a better health than those who do not.
In particular, research and personal experience have shown that the ability
to concentrate attention can promote deep relaxation in the body,
and the ability to be more attentive in every situation
can help break the destructive invasive reactions to stress.
In the strategy called Mindfulness Based Stress Reduction (MBSR)
where individuals learn to exercise mindfulness meditation
and / or conscious movement / gentle stretching such as Yoga,
Chigong, Thai Chi and others. as a way to become more aware,
more present and more relaxed when they encounter stress in their own lives.
Other examples of self-regulatory methods in addition to meditation are biofeedback,
clinical hypnosis and progressive relaxation exercises.
The easiest meditation
Right now, or whenever the thought occurs:
"There is something missing." "Something is not, as it should be."
Just pay attention to the thought. Stop. Rest there.
Notice the natural relaxation that occurs when the thought is drawn to consciousness only.
When the thought is not allowed to activate the usual program that automatically takes it seriously.
Let the whole body feel like a restful place.
Note that the same applies to the "room" around you.
Include your body in the experience of the room, as a constituent of the room.
All items observed are seen.
All body sensations all sens objects, get the same attention, are included in the same whole.
When the next thought occurs, make sure it does not create conflict.
Give space to all thoughts that manifests.
Allow the thought to be as it is, and every thought comes in a natural way to rest in consciousness.
By relying entirely on this consciousness, the customary script of
"something missing, something has to be done" can relax, and reveals that consciousness is complete and whole.
Perfect as it is now, no matter what thoughts happen in it.
All views are interpretations in the mind.
If you smell smoke in the room, get up straight away and find out if the house is burning ;-)
Simple vipassana
Whenever you get it for you and have practical options:
Focus your breathing ex around the nose tip, where the air can 'feel'
when it passes in and out of your body. Continue for a minute, if it goes.
Let all muscles of the body relax, along with every exhale.
Thoughts come soon and draw your attention away from the breath.
Let them come. Just return your attention to breathing.
Again and again and again and again and again .........
About feelings of ex. irritation occurs that you do not control your attention or thoughts,
note that they occur, accept their presence, and return to breathing.
Let your attention 'walk' around the body. Note the sensations you pay attention to.
Do not give them a name. Refrain from interpreting. Let them be as they are.
Open your attention (Opposing concentration) to include all the senses that come from your environment.
(Sound, smell, visual impression, body sensations, etc.)
Take in at one and the same time Refrain from interpreting, explaining or naming what occurs in consciousness.
Refrain from sorting and selecting: "I want that. I like that. It's going to go away.
"When such thoughts and thoughts still arise: Return to breath.
Congratulations! You are now a mediator !!
Difficulties that occur during meditation
When we talk about distraction in Insight Meditation,
a disturbance is meant as what draws attention away from the breath.
When a disturbance occurs that is strong enough to distract you from the anchor:
Move your attention to the distraction for a short while.
Make it a temporary subject of meditation.
observe the thought temporarily.
it is quite important.
Not that you switch to a new meditation object.
Breathing will always remain your primary focus.
You only notice distraction just long enough to investigate it a bit:
What is it? Is there really something I need to respond to?
These questions are not a invitation to more mental talk.
This would lead in the wrong direction, towards more thinking.
As soon as you answer these questions non-verbally,
you have finish your examination of the distraction,
and turn your attention back to a direct, wordless, nonconceptual experience of breathing.
The questions are designed to relieve you of distraction so that you are not stuck in it.
This is how it works: A distraction, a thought or some mental state occurs first
in "the unconscious / subconscious". These distractions are never ordered by us;
we only notice them when they have "bubbled up" / manifested in our consciousness.
It happens so fast that we do not experience the difference. We think we've caused it, 'done it'.
That's why we take responsibility and wonder: "Why can not I concentrate on breathing?"
"Why do I think all these disturbing thoughts". The entire sequence takes place in 'notime'.
When we become aware of distraction, we already are stuck in it.
Our questions should help avoid this. To answer the questions, we must determine the nature of the distraction.
To do this, we must separate ourselves from it: Take a mental step back from it, disconnect it,
and consider it objectively. We must stop thinking and instead just view it,
or consider the feeling of making it an inspection object.
This process is an exercise in mindfulness: unattended, independent consciousness.
In the beginning, we may need to ask the questions with words and to answer words,
but soon it will become routine and words will disappear completely.
Then it's just getting distraction, noting its qualities and returning to the breath
in a coherent, fast and nonconceptual process. A distraction can be anything:
a sound, a feeling, a smell, a fantasy - anything that moves in consciousness.
Whatever it is, do not try to intimidate it. Do not try to force your mind.
There is no need for it. Just pay attention to naked attention.
Examine distraction wordlessly and it will go away by itself.
You return your attention to breathing, or which anchor you have chosen.
And do not condemn yourself for being distracted. Distractions are natural.
They come and go completely by themselves.
It is not you who ordered it. You have no responsibility for it.