OUTLINE FOR MEDITATION

II.   Object For Concentration
          A.  Music
          B.  Breath
          C.  Sound unit
          D.  Counting
          E.  Something visualized

III.   Practice Sessions
          A.  Once or twice daily
          B.  10-20 minutes
          C.  Regular place
          D.  Same time
          E.  Before eating or at least 2 hours after

IV.   Procedure
          A.  Sit comfortably with eyes closed
          B.  Bring awareness to   "object for concentration"
                 and stay focused on it throughout the session
          C.  End session slowly and gently, returning awareness
                to immediate surroundings
          D.  Slowly move head, neck, back and arms
          E.  Open eyes and wait a few moments before standing

  V.  Observed Benefits
          A.  Decrease in:
                    1.   Brain wave activity
                    2.   Respiratory rate
                    3.   Heart rate
                    4.   Blood pressure
                    5.   Muscle tension
                    6.   Pulse rate
                    7.   Skin response
          B.  Renewed vitality
          C.  Increased alertness
          D.  Improved ability to deal with difficult situations
          E.  Improved general well-being
        
  Return to Index