태초의 신비론 평화가...

분주한 월말이다. 더욱 서양의 아이들이 일년 동안 일하면서 돈을 버는 이유는 여름휴가와

크리스마스라는 두시즌때문이라고 한다. 그런 썸머 바케이션의 계절 7월 그 월말이니 몸과

마음과 또 그 영혼이 얼마나 피폐해져 있을까. 꼬리에 꼬리를 물고 일어나는 생각들로 또 대가리에

대가리를비틀어 올리고 똬리를 틀어 올리는 말과 말들로인해 지칠대로 다 지쳐 있을 것이다.

동료랑 마시는한 캔의 맥주, 다정한 이와 마시는 아이스티 한 잔, 그 이(녀)와 즐기는 영화 한편,

한 시간의 멋진드라이브 한 판 등 등, 이 모든 것들이 폭염적 스트레스 날리기에 도움이 될 것이다.

그러나 바라는바의그런 릴렉스 자유 평안은 아닐 것이다.

여기 진정한 고요, 내면의 평화를 만나는 길이 있다. 바로 명상이다. 때의 고금과 양의 동서를

막론하고위대한 모든 이들은 철저한 명상 속에서 할기를 정력을 파워를 얻었었다. 꽤나 긴 칼럼인데

총론 몇줄만옮겨볼래요 나머진 쭉 한 번 훑어보시면 느낌이 올 것입니다.

명상이란 일정시간을한 생각, 한 화두, 한 가지 대상,내면의 한 이미지에 마음을 집중하여 초점을

맞추는행위로, 호흡-들이 쉬는 숨과 내뿜는 숨-에 집중하기도하고,육체 각 부분의 감각에 집중하기도

한다.

명상의 최종 목표는 마음의 안정고요다. 자궁속 양수의 삶, 초자연적 평화가 느껴질 것이다

Meditation involves focusing your mind continuously on one thought, word (mantra), object, or mental image for a period of time. It can also involve focusing on your breathing or on sensations in your body. The goal of meditation is to quiet your mind.

Benefits of meditation

Meditation leads to changes in the body known as the “relaxation response.” These changes accompany deep relaxation and may include:

• Reduced heart rate and blood pressure
• Reduced respiratory rate and oxygen consumption
• Reduced blood flow to skeletal muscles
• Reduced muscle tension
• Increased immunity (resistance to or recovery from illness)
• Increased energy, awareness, and mental focus

Studies suggest that meditation may also:

• Relieve symptoms of premenstrual syndrome (PMS)
• Reduce the intensity of hot flashes in menopausal women
• Reduce blood pressure in people with hypertension
• Treat and prevent heart disease, strokes, migraine headaches, diabetes, and arthritis
• Reduce anxiety, obsessive thinking, depression, hostility, and pain

Guidelines

The following guidelines are recommended for meditation:

• Try to do it every day, preferably at the same time (morning is best).
• It is best to do it before eating, when the stomach is empty.
• Find a quiet and semi-dark place to use only for meditation.
• Set aside at least 20 minutes (you may have to work up to this).

Basic technique

There are many different types of meditation and no “right” technique for everybody. You need to find out what works best for you. Most types of meditation include the following basic elements:

Position

Before engaging your mind, follow these guidelines to make your body comfortable.

• Sit in a comfortable position on the floor or in a chair.
• If you choose a chair, keep your knees comfortably apart and rest your hands in your lap.
• If you sit on the floor, choose one of these poses:
• Tailor fashion (cross-legged) with a cushion under your buttocks
• Japanese fashion (on your knees, with your big toes touching and your buttocks resting on the soles of your feet) with a cushion between your feet and buttocks
• The yoga full lotus position (not recommended for beginners)
• Keep your spine straight and vertical, but not rigid.
• Briefly rock from side to side and from front to back until you feel comfortable and balanced on your hips.

Focus

In order to direct your thoughts, do the following:

• Close your eyes (unless the focus of your attention is an object).
• Focus your attention on one of the following:
• A silent thought, word, or prayer
• A mental image
• The sensation of each breath as you inhale and exhale
• An object such as a candle flame, flower, painting, or bare wall

Attitude

It is important to maintain a gentle and nonjudgmental attitude while you meditate. This will help you to relax. Do not be concerned about your goals, or whether or not you are meditating “correctly.” Keep the following points in mind:

• As a beginner, it is natural for your attention to wander frequently.
• When your attention wanders, gently redirect it back. Do not try to force your attention. Meditation should not be stressful!

Breathing

Proper breathing can enhance your experience.

• Breathe through your nose, if possible.
• Place your tongue on the roof of your mouth.
• Focus your attention on your tummy and diaphragm rather than your nostrils and chest.
• Place your hand on your tummy and feel the sensations as you inhale and exhale.
• Your tummy should rise when you inhale and fall when you exhale.
• Be attentive to your breathing, but stay relaxed and breathe naturally.

Progress

Meditation should become easier with regular practice. Experiment to find out what technique works best for you. Consider taking a meditation class. Many different techniques are taught. Some have a spiritual focus and others are more focused on stress reduction.