All the meditation techniques can be grouped into two basic approaches:
||Concentrative meditation and
focuses the attention on the breath, an image, or a sound (mantra), in order to still the
mind and allow a greater awareness and clarity to emerge. This is like a zoom lens in a
camera; we narrow our focus to a selected field.
The simplest form of concentrative meditation is to sit quietly and focus the attention
on the breath. Yoga and meditation practitioners believe that there is a direct
correlation between one's breath and one's state of the mind. For example, when a person
is anxious, frightened, agitated, or distracted, the breath will tend to be shallow,
rapid, and uneven. On the other hand, when the mind is calm, focused, and composed, the
breath will tend to be slow, deep, and regular. Focusing the mind on the continuous rhythm
of inhalation and exhalation provides a natural object of meditation. As you focus your
awareness on the breath, your mind becomes absorbed in the rhythm of inhalation and
exhalation. As a result, your breathing will become slower and deeper, and the mind
becomes more tranquil and aware.
according to Dr. Borysenko, "involves opening the attention to become aware of the
continuously passing parade of sensations and feelings, images, thoughts, sounds, smells,
and so forth without becoming involved in thinking about them." The person sits
quietly and simply witnesses whatever goes through the mind, not reacting or becoming
involved with thoughts, memories, worries, or images. This helps to gain a more calm,
clear, and non-reactive state of mind. Mindfulness meditation can be likened to a
wide-angle lens. Instead of narrowing your sight to a selected field as in concentrative
meditation, here you will be aware of the entire field.
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