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Meditation News:

Five-week Meditation groups and other meditation-based workshops are available at Rainbows to enable you to learn and practise non-religious meditation for stress relief and relaxation.

The Benefits of Meditation

Meditation has been practised by people all over the world for centuries. It is prized as much for it's health-giving qualities as for 'enlightenment' or for the insights it can bring. When you're just starting out, begin by expecting nothing, and then see what happens. The experience is different for everyone.

However, the general benefits from practising regular meditation can include: Increased health and vitality A reduction in stress and the ability to handle previously stressful situations in a calm and detached manner A lowering of the blood pressure and the heart rate Clearer thinking and stronger focus and concentration An inner sense of peace and calmness that stays with you throughout the day A sense of identity (a knowing of who you are) A raise in your confidence and self-esteem A general feeling of optimism Enhanced creativity And regular meditators say it may even slow down the ageing process!

So why not give it a go? Suspend all beliefs and expectations for a short while each day, and allow the magic of meditation to work for you.

Different Ways to Meditate

There are many different ways to meditate. You can use whichever suits the place you're in and your mood at the time. Here are just a few. You can find others by visiting a Buddhist or other religious centre where they practise meditation, or you can visit your local library and see if they have any books that will help or check on the Internet.

KOAN - A koan is a riddle to occupy the mind. For instance, you can ask yourself "Who am I" over and over again and note what comes up for you. A traditional koan is "What is the sound of one hand clapping?"

VIPASSANA - This is simply focusing on the in and out of your breath. Count each in and out breath from one to ten and then start again for as many times as you like. Keep your breathing slow and even. If you get distracted by thoughts and lose count, start again from one. This one is more difficult than it sounds!

ZAZEN - This one's difficult too. It sounds easy, but all you have to do is sit. In total silence and without moving or allowing thoughts to enter your mind.

TRATAK - This involves gazing at an object. You can use a candle flame or anything else you feel drawn to. The secret is to simply look. Not to let your mind wander, but to simply observe your chosen object.

FOCUSING - This involves focusing on an object such as a crystal or stone, a symbol or shape, a candle flame, a picture or mandala, a single colour or even a rainbow of colours. Allow your 'inner eye' to tell you about the object and give you any messages held within.

MANTRA - Find a word or phrase that has meaning for you and focus on creating that sound as you breath. For instance, you could use "I am". Say it or sing it over and over again and allow yourself to become immersed in the sound. Use it on the in breath and again on the out breath. A traditional mantra is the 'Om' sound.

LISTENING - Is focusing on a sound (like a mantra, or a bell) or some music that has meaning for you. Allow yourself to be completely carried away by the music and if your attention wanders, simply bring it back to the sound.

WALKING - You can even do meditation while moving. When you're out for a walk, step in time with the rhythm of your breath. Focus your mind on your movement and on your breath. Try and feel how perfectly every part of you is moving and how balanced you are.

DANCING - Put on any piece of music and allow yourself to move in any way the music takes you. Just go with the flow and do whatever you like. Find a time to do this when you won't be disturbed and try and find a piece of music you don't normally dance to.

MINDFULNESS - Mindfulness is simply putting your whole mind and attention into whatever it is that you're doing right now. Whether it be washing the dishes, typing a letter, or having a shower, anything you do can be used to induce a state of mindfulness. That way, your whole life becomes a wonderful meditation and you are totally in tune with whatever you are doing and wherever you are going right now.