Insight Meditations
If you want to go further than just emptying your mind by means of focus and concentration, then the next step is learning how to become more conscious of our thoughts, emotions and sensory perceptions. At the basis of the exercises, we find again focus, attention and concentration. However, in contrast to exercises meant for the emptying of the mind, with these exercises we welcome all ouhr thoughts and physical sensations. We just accept our observations and our thoughts as they are. Not judging, accepting, letting go and patience help us to soften the impact of our thoughts on everything we do. In this way, we gradually stop being the powerless onlooker and become the director of our own film. This kind of exercises belong in the category of attention, mindfulness or Vipassana meditations and are a little more difficult than the ordinary concentration meditations.
Kinds of Meditation for Observing the Mind
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Meditation based on our Breathing
This Meditation goes a little bit further than the count your breathing exercise. Here, we really follow the pattern of our breathing, helping us get to know our body more. Again, focus and concentration is very essential for this exercise.
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Meditation based on our senses
In this exercise, not only do we focus on our breathing but at the same time, we also take into consideration the things that are happening around us during the Meditation. Because of the task at hand, you are able to control your thoughts as to which you will give a greater focus to.
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Meditation based on our Thoughts
This is a first step of controlling your mind instead of letting your mind control you. In this exercise, you do not think about the content of the thought that entered your mind. Your main goal is to just let the thoughts enter your mind but be aware of it.
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Meditations in examining our Thoughts and Emotions
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Meditation - Examination of Thoughts and Emotions
These exercises are a bit more difficult than the exercises of the observation meditations. We expand our attention more and more to all aspects of ourselves and our surroundings. The ultimate aim is that we get better and better at being completely present and in the NOW at all times and at all places.
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Our minds can sometimes be rather complicated but if we know how to control them, we are able to observe how our mind works, how we can examine our own thoughts and emotions. We go further to who we really are because we are able to know more of ourselves, at the same time, reducing any stress or tension that we are feeling. Meditation not only relaxes you but also helps you get to know yourself better.
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| Bharat |
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As I start meditating I concerntrate on center of forhead but my attention is always on the breath which comes in and goes out.Can u pl tell me is this the right way to do?
I also feel energetic once I complete meditation.I have started doing it some days back.But in how many days one see the effects and what are effects?
Thanks and Regards,
Ghia
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