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Meditation Week by Week: 52 Meditations to Help You Grow in Peace and Awareness

Overview

Learning to meditate is a personal journey, which is undertaken slowly and over time - each to his or her own pace. A complete meditation programme. Conveys a thorough understanding of the nature of meditation, and its psychological, physical and spiritual benefits. Covers all the practical aspects of meditation.
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Overview

Learning to meditate is a personal journey, which is undertaken slowly and over time - each to his or her own pace. A complete meditation programme. Conveys a thorough understanding of the nature of meditation, and its psychological, physical and spiritual benefits. Covers all the practical aspects of meditation.
Read More Show Less

Product Details

  • ISBN-13: 9781844834068
  • Publisher: Osprey Publishing, Limited
  • Publication date: 2/1/2007
  • Pages: 176
  • Product dimensions: 5.62 (w) x 6.74 (h) x 0.54 (d)

Table of Contents

Introduction 8
1 Beginning Self-Awareness 10
What is Meditation? 12
Why Meditate? 14
Your State of Being: Where Are You Now? 16
Your Physical Self 18
Meditation 1 Become Conscious of the Environment 19
Meditation 2 Become Conscious of Your Body 21
Movement and Stillness 22
Meditation 3 Become Conscious of Stillness 23
Your Mental Self 24
Meditation 4 Become Conscious of Your Mind 25
Meditation 5 Become Conscious of Your Emotions 27
The Whole You 28
Meditation 6 Become Conscious of Yourself 29
Beginning Sitting Meditation 30
A Time and Place to Sit 32
What to Wear 34
The Moving World 36
Meditation 7 Deal with Distractions 37
Meditation 8 Become Conscious of Memory Lapses 41
Absorbing the World 42
Meditation 9 Become Conscious of the Passing of Time 43
Meditation 10 Become Conscious of Relaxation 44
The Sleeping Self 45
Meditation 11 Be Conscious of Dreams and Their Meaning 46
Meditation and Spirituality 47
Meditation and Ethical Behaviour 49
Meditation 12 Develop Loving Kindness 50
Meditation 13 Extend Your Circle of Love 51
2 Concentration and Mindfulness 52
Starting and Keeping a Meditation Diary 54
The Meaning of Concentration and Mindfulness 56
Working with Breath 58
Meditation 14 Discover the Nature of Your Breathing 59
Meditation 15 Become Mindful of Breathing 61
Meditation 16 Talk and Breathe 62
Meditation 17 Breathe for Health 63
Breath Visualization 64
Meditation 18 Visualize the Breath with Colours and Chakras 65
Circular Breathing 66
Meditation 19 Practise Circular Breathing 67
Focusing on Objects 68
Meditation 20 Meditate on an Object 69
Meditation 21 Meditate on Form and Space 71
Focusing on Bodily Movement 72
Meditation 22 Concentrate on the Lower Body in Kinhin 73
Meditation 23 Concentrate on the Upper Body in Kinhin 75
Meditation 24 Meditate on Movement 76
The Tense Self 77
Meditation 25 Identify the Causes of Tensions 78
Meditation and Contemplation 79
The Practice of Contemplation 81
Meditation 26 Contemplate a Symbol 82
Visualization in Tantric Buddhism 84
Meditation 27 Tantric Contemplation 85
Compassionate Contemplation 86
Meditation 28 Contemplate the Suffering of Animals 87
Meditation 29 Contemplate the Suffering of Plants 89
Meditation 30 Contemplate Happiness 90
Moving into Mindfulness 91
Mindfulness of Actions and Behaviour 93
Meditation 31 Be Mindful of Eating 94
Mindfulness When Travelling 96
Be Mindful of States of Being 97
Meditation 32 Become Mindful in Sleeping and Waking 99
Mindfulness of Nature 100
Meditation 33 Be Mindful of the Elements 102
Direct Contemplation 103
Meditation 34 Practise Direct Contemplation 104
Building a Meditation Program 105
Meditation 35 Analyze Your Program 108
Monitoring the Days and Weeks 110
Meditation 36 The Review of the Day 111
Meditation 37 The Review of the Week 111
More on Dreams 112
Meditation 38 Stay Mindful of Dreams 113
3 Tranquility 114
Experience Tranquility 116
Meditation 39 Avoid Trance 117
Maintain Tranquility 118
Visualization 120
Meditation 40 Practise Visualization 121
Using a Mandala 122
Meditation 41 Practise With a Mandala 123
Using Sound in Meditation 124
Meditation 42 Use Sound 125
Compassion and Healing 127
Meditation 43 Assist Healing in Others 129
More on Meditation and Healing 130
Meditation 44 Practise Self-Healing 131
Meditation 45 Deal with Low Self-Esteem 133
Habits and Relationships 134
Meditation 46 Break Habits and Improve Relationships 135
4 Insight 136
What Has Been Learned So Far? 138
Meditation 47 You Are Not Your Thoughts 141
Examination of Your Thoughts 142
Meditation 48 You Are Not Your Body 144
Meditation 49 You Are Not Your Feelings 145
Examination of Emotions and Feelings 146
The Use of Koans 148
Understanding the Conundrum 150
Meditation 50 Look Into a Koan 151
The Method of Inquiry 153
Who Am I? 154
Meditation 51 Make an Existential Discovery 158
Asking the Existential Question 159
Is Someone There? 161
Meditation 52 Put Labels Aside 162
Continuing to Practise 163
Working with a Group and a Teacher 168
Conclusion 170
Further Reading 172
Index 174
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