Meditation to Quiet the Mind
This grounding, guided meditation is based on Zen sitting meditation, or Zazen. This method, practiced for more than 2,000 years, will help quiet and focus the mind, develop concentration, and increase your inner listening and intuition.
When you first begin, you will notice the constant activity in your mind, as well as all the external annoyances that grow more pronounced when you sit in silence. Eventually, you will learn to integrate sounds, noise and irritations into your meditations. You will be able to observe any pain that you may have in your body, and your reaction to it, and learn techniques to help alleviate it. This training shows us that everything is our experience, and when we don't resist, but learn to sit, watch, and accept, our mental chatter, physical pain, negativity and obsessive thoughts may begin to subside.
This type of meditation is a practice of presence, staying in your body and observing your thoughts, as well as noticing both internal and external activity, and whatever else comes up. It is a mindful meditation of releasing resistance and allowing thoughts to come into your mind without attaching to them. With practice, your mind will become more still and peaceful and you will be able to "see" your thoughts and decide whether you want to think them or not. We do have a choice. Meditating every day with this method has numerous benefits, such as relieving depression, worry, stress, negativity, fear etc., and another benefit of meditating is that we stimulate the pituitary and pineal glands (third eye.)
This recording comes with two .pdf files: the first demonstrates and explains the body and hand postures.
The second .pdf file provides an explanation of the two praanayam (breathing exercises) that precede our actual sitting meditation. These breathing exercises will relax and energize the mind, and prepare it for your meditation. The .Pdf file also explains exactly how meditation develops the "third eye center."
Please read through these two .pdf files before listening to the Mp3 meditation recording.
Because the purpose of Buddhist meditation is to train the mind to be present, to observe your thoughts and develop mindfulness, it is practiced without music. (Music can bring up memories, stimulate the imagination and become another distraction.) However, since this is an introduction to quieting the mind, and not formal training, I have recorded music for your listening enjoyment.