2013 Resolution: Meditate!

Sometimes I want to run away from my country to some peaceful place in Tibet like on the movie, Eat, Pray, Love. I suppose that I feel no commitment to my country if I'm so willing to relocate to another. But I do appreciate that i am allowed to say so.

I feel so sad that, it seems these days, every where I turn, people are, like me, angry and wallowing in victimness. Ironically, it seems that we victimize ourselves over and over again, rather than being victimized by someone else. Are we raising a society of victims who are raising a society victims. It seems hopelessly endless.

How ever can we hope for a world of peace when we are all more focused on grief, victimization, frustration, anger, and retaliation. And then raising our children to do the same?

Mother Theresa said, "Never worry about numbers. Help one person at a time, and always start with the person nearest you." So, I am I'm starting with me. My 2013 New Year's Resolution: be better.

1. Incorporate meditation:

(CREDIT: much of the following was cut and pasted from The Conscious Life website)

How to Meditate

Choose a conducive environment. Find a nice, quiet place where you won’t be disturbed for fifteen minutes or longer. Sit down, relax and rest your hands on your lap. You can sit on the floor cross-legged with the support of a meditation cushion, or on any chair with your feet resting on the ground. It’s not necessary to force yourself into a lotus position if you’re not used to it.

Regardless of how you sit, it’s important to maintain the natural curve of your back. That means, no slouching. People with chronic back problem who can’t sit for prolonged period of time can explore other meditation positions.

Relax your neck by very gently moving your head in small circles, or backwards and forwards and from side to side. Lower your shoulders or roll them a few times, if they are tight. Ground your body. Shift your weight if necessary to become more comfortable. Stretch out your legs if you want to and then align them again. Now relax... your belly, thighs, knees, calves, ankles and feet.

Breathe slowly and deeply. Close your eyes softly. Begin by taking a few slow and deep breaths — inhaling with your nose and exhaling from your mouth. Don’t force your breathing. Let it come naturally. The first few intakes of air are likely to be shallow, but as you allow more air to fill your lungs each time, your breaths will gradually become deeper and fuller. Take as long as you need to breathe slowly and deeply.

Breathe mindfully.

Be aware. When you are breathing deeply, you’ll begin to feel calmer and more relaxed. That’s a good sign. Now, focus your attention on your breathing. Be aware of each breath that you take in through your nose. Be mindful of each breath that you exhale with your mouth. Continue focusing on your breaths for as long as you like.

If you find your attention straying away from your breaths, just gently bring it back. It may happen many times. Don’t be disheartened. What’s important is to realize that you’ve wandered and bring your attention back to where it should be. As you develop greater focus power, you will find it easier to concentrate.

Ending the session. When you are ready to end the session, open your eyes and stand up slowly. Stretch yourself and extend your increased awareness to your next activities. Well done! You’ve done it!

Meditation positions:

Meditation Pose 1:
The Astronaut

• 
  I learned this pose from the last mindfulness-based cognitive therapy retreat in May 2011. Basically, it’s an inverted sitting position. But instead of lying your back against a chair, you lie on the floor with your legs supported by a chair. Put a pillow underneath your head to give your head and neck some support. Rest your hands beside you.
  From the picture, it’s not hard to imagine why it’s called the astronaut pose. In this position, it looks like you’re ready to take off for the distant stars! And isn’t that what happen during meditation when thoughts fade in and out of our consciousness like stars in the night sky?

Meditation Pose 2:
The Corpse

• 
  Although this meditation position may put one to sleep more than other postures, it doesn’t mean you shouldn’t give it a try. For one, the corpse pose is extremely gentle to the back and is very useful to people who have problem sustaining an upright meditation position. This easy pose is also suited for guided meditation, body scan exercise as well aspure light visualization.
  To assume this pose, simply lie your back against a flat horizontal surface, either on the floor or bed. Rest your hands beside you with palms facing upwards (or downwards if you prefer). Space your feet about shoulder width apart and preferably, take off your shoes and socks. Use a blanket to keep yourself warm whenever necessary.
  Place a pillow under your head to support the neck, and if need be, put one under the knees too to maintain the natural curve of your lower back. You might also try a small, rolled towel under the small of your back for additional support.
  Note: If you find yourself consistently fall asleep after adopting this pose, then it’s probably too comfortable for you. Try another meditation position that will keep you more awake.

Meditation Pose 3:
The Prayer

• 
  The prayer pose is a variation of the traditional kneeling position. Kneeling unsupported with the buttocks resting on the back of the heels for prolonged period can be uncomfortable and stressful for your feet. So, in this prayer pose, a kneeling bench is used instead.
  Look for a kneeling bench with a padded sloping top (such as this one) which not only makes kneeling more comfortable than an unpadded one, but also helps to tilt your back slightly forward. This will take pressure off your lower spine when you assume the position.
  However, with or without a bench, kneeling can be hard on the knees. Place a cushion or a zabuton between you and the floor to prevent your legs from getting bruised.

Meditation Pose 4:
The Sitting Mountain

• 
  This is a sitting pose done with the support of a chair. Since we’re talking about postures that are gentle to the back, here are some tips to sit in a more back-friendly way:
  • Adjust the height of the chair so that both of your feet are resting flat on the floor. Use a footstool if necessary.
  • Place a small cushion or a lumbar support behind the curve of your lower back if your chair doesn’t give you adequate support.
  • Lift up your head as if a taut string is attached to it, and tuck your chin in slightly.
  • Keep your upper back and neck comfortably straight.
  • If an upright spine is too painful for you, lift your buttocks higher than your knees with a small cushion so that your pelvis is tilt slightly forward.
  • Keep your shoulders relaxed — not rounded, raised or pulled backward.

Meditation Pose 5:
The Sleeping Buddha

• 
  Like the corpse pose, this posture is suitable for the ill and frail, as well as those with severe back and joint problems. Healthy practitioners can also adopt this pose to meditate every night before sleep to increase their sleep quality and mindfulness.
  To assume this meditation position, lie on one side of your body on a flat horizontal surface, and place one hand under your cheek. If you’re resting on your left side, use your left hand to cradle your cheek. If it’s the right side you lie on, then use your right hand. As for the other hand, just rest it lightly along the side of the body that is inline with the hand.
  Bend both legs slightly and rest them on top of one another. To prevent the upper leg from sliding forward and causes the lower spine to rotate, you may want to place a pillow between your thighs and knees.
  Your head and neck should be supported by a pillow of an appropriate height so that your spine remains horizontal, and not sliding down (which indicates that the pillow is too soft) or arching up (in this case, the pillow is too hard or too high).
  Once you’re ready, practice breathing meditation the same way you’d do in a sitting position. Focus your attention on your inhales and exhales. Feel the air that is entering and leaving your nostrils. When you realize that your thoughts have wandered to something else other than your breaths, just start again by bringing your attention back to where it should be. Carry on for 15 minutes or more. Then, just allow yourself to fall gently asleep.

Meditation Pose 6:
The Tree

• 
  In this pose, you simply stand at ease with one hand resting lightly on top of the other hanging in front of you. Fix your gaze downwards as you mediate on your breaths. Don’t move your body or allow your gaze to waver. Because of its simplicity, you can use this meditation pose almost anywhere: while standing in line, on bus or train, or while waiting for someone to turn up. You’ll find yourself a lot less anxious and even begin to enjoy these waiting moments that often drive people crazy.

An interesting website for additional meditation information is Buzzle.

Because I'll be meditating at home and there is always distracting noise around here, I opt to plug my into some relaxing meditation music to help start me on this journey.

Sound healing - Meditation Music (Delta Waves)

Paul Collier piano solo w/nature - 15 min.

Inner Peace w/nature sounds - 15 min.

Chanting of Om meditation music - 15 min.