Anthrocentric Meditation

Introduction

In this paper I willintroduce you to a form of meditation known as Anthrocentric Meditation. That's a long term for something so simple you might dismiss is as self-evident information the first time I explain it. So because of the reluctance of the 20th century Americans to accept simplicity.

By the time you have read and exercised your way through A.M. for the 4th time, you should be beginning to experience the benefits of relaxation, greater self-control, and en ebbing away of the fragmented feeling that hectic modern life engenders. Actually the term meditation is greatly misunderstood.

Meditation is a continued application of the mind, or a moving concentration on a particular theme or sound. It is a state of consciousness in which the highest level of mental awareness is awakened. It is above and beyond the ordinary of normal level of consciousness. Hyper-consciousness is perhaps the best synonym for meditation.

Meditation is a form of deep relaxation deeper than sleep. It is a process where, through a daily schedule of relaxation (twice a day is best) you become more alert, more responsive, and more aware of your potential.

Thus A.M. is a form of meditation which centres on you, and calls upon the forces in you own mind to create the meditative state. That power lies only within the individual anyway - no other being, icon, or object can help you achieve a state of successful meditation for you. Despise the claims to the contrary, no one but you can make you meditate. You can be massaged, relaxed, hypnotized, or a host of other things by another person, but meditation is a highly personalized and individual pursuit. No one can snap you into an instant of higher consciousness. Like exercising the muscles, the more you do it the eased it becomes and the greater the benefits. In A.M. the practice of meditation is simple, there are no special customs, no secret words. Each student of A.M. picks the sound which suits him best and later I will suggest some of them. Meditation has been a part of most religions and philosophies since the beginning of civilization. Meditation is recommended by doctors and psychologists and therapists to patients suffering from a wide range of illnesses. It is now believed that a good many illnesses are psychosomatically caused. Persons suffering from conditions such as high blood pressure, nervous stomach and headaches as well many specific illnesses. The basic skill of teaching oneself how to relax is now considered as important by some doctors as dispensing medication.

Some interesting side effects of meditation are: a change in brain wave patterns, a decrease in both oxygen consumption and carbon dioxide elimination, and a slowing of the heart beat. As well as some effects that can been seen if meditation is practised long enough, for example mental clarity improved memory, and a deeper appreciation for sensory input. A.M. can be learned in one evening. Basically, 4 steps are involved. The most important element is finding a suitable place for meditation, a place free from excessive noise and, distractions. A.M. is most effective if it is practised fifteen to twenty minutes, twice a day.

The objective of A.M. is to bring the student to a greater level of awareness of him/her self, and an overall improvement of the persons self-image.

DAY #1

A.M. is a method of introducing your conscious self to your subconscious self. Since you live each minute of each day with both these "selves" the undertaking might at first seen unnecessary. However, the awareness of people to their subconscious selves might be compared to sexual awareness before and after puberty. Awareness of the subconscious through A.M. can create changes just that dramatic. I will be using two tools to help you begin to know the inner you: 1) general background information about altered states of consciousness and 2) exercises to help you achieve the state of meditation.

A short History of Meditation

Meditation cannot be chronologically traced. It is believed that meditation originated primarily in the east but this premise has been questioned frequently. Meditation has been used in China, India and in the ancient Greek civilizations by the great philosopher, Aristotle. He used meditation in order to relax and to gain an understanding of his mind.

In the western world (England), the teaching a practices of meditation were usually associated with religion. One medieval manual counsels that in order to attain union with God, all other worldly distractions had to be blocked out. In order to do this a single-syllable word was used to keep out all thoughts. If a thought came into the mind, it was to be answered with only the single syllable sound. The sound never varied. This was practised until death or until a feeling of one-ness with god was reached. As the western world moved away from the Church, meditation started to be practised out side the church walls. Some of the greatest minds of history have meditated... Lincoln, Edison, Galileo, and Rousseau, if this is true then I believe that no further explanations are niece to illustrate what a focused mind can do.

Most of the ancient religions and philosophies included meditation as a way to self improvement, and the theory that the mind and body work together. In the East, and in ancient Greece and Rome, meditation was a vehicle to the attainment of wisdom and self-knowledge. The greeks were the first civilization in the west to teach that in order for man to be perfect, he most work toward attaining a established ideal in both mind and body. If each organ and limb of his body worked perfectly, then his mind would work strongly and rationally. This was no easy task. A certain amount of time was set aside each day for deep relaxation to enable the mind and body to "float" on a column of natural energy, then within each man there energys would be restored, making him healthier and more balanced.

Meditation, once primarily used in the domain of religion is once more available as a tool to improve each rational man's ability to create the world he wants by shaping nature (note Shaping nature not changing) to his needs and desire and to enrich all aspects of his intelligence, personality and physical health.

Introduction to Exercise

1st Session

With the preceding introduction to the general subject of meditation, you are now ready for your first try at it. Don't expect miracles. A.M's effects are cumulative. Part of the reason people today are tense, fragmented and hyperactive is that they lack patience. If you give A.M. a chance the changes in your life will be far reaching and vast, but like anything that is truly good, it will take time and practice.

How To Meditate

When beginning A.M. it is desirable to select a quiet place where there will be few or no disturbances. Most individuals find a favourite spot and use it all the time for their meditation. It is wise to wear loose fitting clothing for comfort. For maximum benefits it is done twice a day for approximately 15 to 20 minutes a day. The best times are in the morning before breakfast and before the evening meal. The Four basic steps to meditation are as follows:

1) Find a quiet environment and sit upright in a comfortable position. Do not lie down. Eyes, closed, head slightly bent forward, (here you may take some time to set your neck in a comfortable position, since this is where a great deal of tension is stored). Hands resting on you lap or at your side. Don't feel you have to keep your body compulsively in one position. It is not necessary to sit perfectly still either. If you feel like shifting your body, feel free to do so.

2) Take a moment to become conscious of your body and its many marvellous parts. Think about one area at a time and relax. Feel your self "letting go." Beginning at your extremities (a good place to start is your feet) sense the feeling of relaxation moving upwards to all the parts of your body - your legs, torso, arms, chest, shoulders, neck, head, eyes.

3) Keep your eyes closed and become aware of your breathing as well as your body parts. (Always breath through your nose not through your mouth) Then begin hearing you silent word or sound. Allow your self to gently hear it flow through your mind. Don't force it. Thoughts will come into your mind and you will loose you sound for a while. Let them come. Don't worry about them. They are natural and show that tension is being released. Imagine your whole self floating on a cloud or in the ocean. Continue to think your sound or word. Think it gently, quietly. It does not have to be thought at the same rhythm or speed all the time. It can vary according to you minds natural rhythm which changes often.

4) Continue to do this for fifteen or twenty minutes. Let yourself become totally absorbed in your deep relaxation. You may open your eyes just slightly to check the time. Do not use an alarm. Eventually, many meditators know instinctively when twenty minutes have passed. When you finish, sit quietly for a minute or so without thinking your sound. Keep your eyes closed. Then slowly and gently stretch your arms, legs and neck. Open your eyes slowly and take a deep breath.

Below is a list of sounds and words that has a pleasing relaxing effect during meditation. Choose a word or make up your own word or sound and change it later if it pleases you to do so.

aleem						prima	
cayman
shera
ramrose
tangerene
gabelle
floating
reaching
cerium
meteor
nucleus
cumulus
sonar
maya
apogee
perseus
sirius
orion
parallax
cosmos
vega
heaven
europa
wander
xenon
argon
sailing
mercury
navigate
borealis
shereem
flora
laser

DAY #2

Why A.M.?

Because Meditation enables you to gain a greater level of rest and relaxation than you would get in ordinary, relaxation or sleep, you are able to function more efficiently, creatively and happily in all facets of life.

Physicians agree that most illnesses are psycosomatic or are at least complicated by stress. If we were able to watch a group of people over a long period of time we would notice that the persons who are ill most frequently are the ones who tend to be the most nervous and tense!

Meditation Helps to start building a new awareness previously unknown to us. With each session there is a feeling of benevolence and integration with our thoughts and feelings. When you begin meditating you may notice from the beginning a new awareness of your body. The tightness that many people feel in the back of their necks and shoulders diminishes. YOu will be aware of distractions but they will not have as severe or unpleasant an impact on you as before. You will tend to feel that your entire body operates as a more perfect mechanism. One additional technique for better health that can be integrated in with meditation is the art of breathing. When you are meditation and concentrating on your breathing, every time you exhale you will diminish some of the stored tension and move it out of your body.

Eventually with A.M. you will reach deeper levels of self awareness. With each session you will gently learn to induce a mental state probably unlike any that you have ever experienced before. When you come out of you meditation, you sensitivity and receptivity to the world will be sharpened. YOu will be able to think with greater precision, see and hear more clearly and your entire will tend to feel rejuvenated and refreshed. Each day your meditation will help influence the way you think, feel and act, helping you to enjoy your life in a wide variety of ways.

Meditation makes use of a positive principle designed to help each person feel more vital. A rhythm between the silent sound and breathing begins to happen almost immediately after starting A.M. Tensions and negative feelings about oneself begin to diminish. Since you are gentle with yourself during meditation nothing is forced, the mind is free to let thoughts emerge from the subconscious to the conscious mind.

Noticeable Results

There are a number of noticeable physical and psychological changes which take place after beginning A.M. Some are apparent immediately while others take longer. Since each person is different, each person responds to meditation in a different way. Since the nervous system becomes relaxed during A.M., one of the effects noticed by a good number of people is an improved memory. Although meditation may be on a deeper level than dreaming, the process correlates somewhat with the way memories, images, works and ideas that have been stored in the subconscious mind slowly come to the surface. Mental stress blocks memory and A.M. reduces stress, giving the mind a change to bring forth stored information. And since a good memory is an aid to confidence, A.M. is one of the ways you can increase you self- image. Naturally, other positive results follow too, since all human traits are linked in the mind. If you observe the people around you whom you consider successful, you would probably notice that many possess strong self confidence and belief in themselves and therefore are more aware of their inner abilities. One of the most interesting results with A.M. was that most people noticed a lesser need for stimulants. Some people gave up smoking entirely after starting A.M.

Other results people have reported as a result of A.M. are: increased spontaneity, clearer mental perception, the ability to express ideas better, deeper appreciation of pleasures including SEX

Exercise For Day #2

When beginning A.M. it is desirable to select a quiet place where there will be few or no disturbances. For your second try use the same spot you used last time, assuming you liked it. It is wise to wear loose fitting clothing for comfort. For maximum benefits it is done twice a day for approximately 15 to 20 minutes a day. The best times are in the morning before breakfast and before the evening meal.

Again the Four basic steps to meditation are as follows:

1) Find a quiet environment and sit upright in a comfortable position. Do not lie down. Eyes, closed, head slightly bent forward, (here you may take some time to set your neck in a comfortable position, since this is where a great deal of tension is stored). Hands resting on you lap or at your side. Don't feel you have to keep your body compulsively in one position. It is not necessary to sit perfectly still either. If you feel like shifting your body, feel free to do so.

2) Take a moment to become conscious of your body and its many marvellous parts. Think about one area at a time and relax. Feel your self "letting go." Beginning at your extremities (a good place to start is your feet) sense the feeling of relaxation moving upwards to all the parts of your body - your legs, torso, arms, chest, shoulders, neck, head, eyes.

3) Keep your eyes closed and become aware of your breathing as well as your body parts. (Always breath through your nose not through your mouth) Then begin hearing you silent word or sound. Allow your self to gently hear it flow through your mind. Don't force it. Thoughts will come into your mind and you will loose you sound for a while. Let them come. Don't worry about them. They are natural and show that tension is being released. Imagine your whole self floating on a cloud or in the ocean. Continue to think your sound or word. Think it gently, quietly. It does not have to be thought at the same rhythm or speed all the time. It can vary according to you minds natural rhythm which changes often.

4) Continue to do this for fifteen or twenty minutes. Let yourself become totally absorbed in your deep relaxation. You may open your eyes just slightly to check the time. Do not use an alarm. Eventually, many meditators know instinctively when twenty minutes have passed. When you finish, sit quietly for a minute or so without thinking your sound. Keep your eyes closed. Then slowly and gently stretch your arms, legs and neck. Open your eyes slowly and take a deep breath.

Here are some suggestions for to make A.M. even more effective.

1) Do not meditate until at least one and a half hours after a meal. When your digesting a meal you do not get the full effects of meditation.

2) Do not drink alcohol before meditation.

3) Try not to slouch when meditating. By sitting upright your internal organs can function easier.

4) Try to avoid smoking at least an hour or so before meditating.

5) Try to avoid the noid.

DAY #2

Overcoming Obstacles to Meditation

If you are having problems achieving a peaceful state during your practice, here is some advice that may help some what. First it may be difficult to find a place that is free from distractions, if you are frequently distracted either move to another location or ask your family to be quite during meditation.

Try not to be overly self critical, the benefits of meditation take time to manifest them selves. You may be trying to hard, this isn't a competition or work, it's time that YOU have set aside to be good to YOUR-SELF, to relax and to try to let go of some stress.

A New Meditation Exercise

Just prior to meditating, while sitting in your meditation position, think of your mind as a lake, a you sitting upon it's shore. As you look out onto this lake you may see at first a few ripples of thought that may seem very important. That is because your awareness is centred on a small section of your large mental lake causing these ripples. Gaze mentally outward as though it is in all directions; see how vast the lake really is. Mentally expand its shores farther and farther, soon you will realize how insignificant, in relation to its vastness are these little ripples upon it's surface.

Gently, will these thought ripples to be still. Feel the natural peace and serenity of this place, and let it take you into a deeper feeling of peace and relaxation. Let these peaceful energys into your being, feel them wash away self-doubt and stress and replace it with confidence and will-power. Don't try to control them let them caress you like and mid summers breeze. Your mind is at peace. Offer your self wholly to the serenity of your inner self.

Now begin to listen to your silent sound and start your meditation.

A Breathing Exercise

Before meditation, if you feel moody, depressed, worried, or "unglued" try breathing to lessen these feelings. Inhale very slowly and deeply. Imagine you are inhaling not only air but joy peace, strength or courage - what ever quality you want the most. If you want, assign this "peaceful" energy a colour; like pink, bright green or a white. And if your really creative and have a good imagination try white with pulsating flecks of light.

Your breath is not only filling your lungs but your whole body, starting at your feet and ending at the top of your head. Picture your body as a shell filled with a brown filthy liquid, focus on a part of your body (IE feet) and exhale. Do so forcibly, expelling all of this contagion forever from you. Then move on to you lower legs, you upper leg etc.

When you feel more together, and focused, begin listening for your silent sound and commence you meditation.

Exercise For Day #3

When beginning A.M. it is desirable to select a quiet place where there will be few or no disturbances. On this third day you should be trying to establish a pattern to you daily meditations. Don't be afraid to change location's once an a while Ie. drive to the country and find a tree to sit under, or a meadow to sit in as you meditate. As usual, it is wise to wear loose fitting clothing for comfort. For maximum benefits it is done twice a day for approximately 15 to 20 minutes a day. The best times are in the morning before breakfast and before the evening meal.

Again the Four basic steps to meditation are as follows:

1) Find a quiet environment and sit upright in a comfortable position. Do not lie down. Eyes, closed, head slightly bent forward, (here you may take some time to set your neck in a comfortable position, since this is where a great deal of tension is stored). Hands resting on you lap or at your side. Don't feel you have to keep your body compulsively in one position. It is not necessary to sit perfectly still either. If you feel like shifting your body, feel free to do so.

2) Take a moment to become conscious of your body and its many marvellous parts. Think about one area at a time and relax. Feel your self "letting go." Beginning at your extremities (a good place to start is your feet) sense the feeling of relaxation moving upwards to all the parts of your body - your legs, torso, arms, chest, shoulders, neck, head, eyes.

3) Keep your eyes closed and become aware of your breathing as well as your body parts. (Always breath through your nose not through your mouth) Then begin hearing you silent word or sound. Allow your self to gently hear it flow through your mind. Don't force it. Thoughts will come into your mind and you will loose you sound for a while. Let them come. Don't worry about them. They are natural and show that tension is being released. Imagine your whole self floating on a cloud or in the ocean. Continue to think your sound or word. Think it gently, quietly. It does not have to be thought at the same rhythm or speed all the time. It can vary according to you minds natural rhythm which changes often.

4) Continue to do this for fifteen or twenty minutes. Let yourself become totally absorbed in your deep relaxation. You may open your eyes just slightly to check the time. Do not use an alarm. Eventually, many meditators know instinctively when twenty minutes have passed. When you finish, sit quietly for a minute or so without thinking your sound. Keep your eyes closed. Then slowly and gently stretch your arms, legs and neck. Open your eyes slowly and take a deep breath.

DAY #4

Meditation Is "Tuning in"

Meditation is a process that involves seeking positively to attune one self with the subtle vibrations of one's nature as a human being. It is like a photographer bringing his camera into careful focus on a distant object, or like a person trying to tune his radio to a one station and to tune out interference from nearby stations Meditation, therefore, is not a process of mental passivity of blankness.

In many ways correct meditation requires you to let go of you drive to force things to happen. Many people equate power with muscle or money. Yet man's ascendance among the animals lies not in his physical prowess, but in the strength of his mind. A persons true potential for true greatness depends not on outward factors, but on how deeply he can tap his inner resources. Therefore meditation is an essential activity for everyone whose goal is to develop more of his potential as a human being.

If you set aside a room or place in your house and use in only for meditation in a few months you will find that this place will develop a atmosphere of peace that will help you meditate It is very impotent to relax when you meditate. Don't force it. The more you let go, the better meditation will be for you.

Additional Meditation Techniques

Man's conscious, and sub-conscious drives are, of course centred in the brain. Actually it is the frontal section of the brain that is the centre of man's intellectual awareness. If you feel that your intellectual energys are "scattered" try re- centering them, at the point between your eye brows. Gently channel your awareness, and feelings of calm to this point.

What you are actually doing is focusing more of the brains energy at that point, the more powerfully that portion of the brain will be stimulated the more profound will be your awareness.

Exercise For Day #4

Hopefully you have found a good spot to meditate. Continue to wear loose fitting clothing for comfort. For maximum benefits it is done twice a day for approximately 15 to 20 minutes a day. The best times are in the morning before breakfast and before the evening meal.

Again the Four basic steps to meditation are as follows:

1) Find a quiet environment and sit upright in a comfortable position. Do not lie down. Eyes, closed, head slightly bent forward, (here you may take some time to set your neck in a comfortable position, since this is where a great deal of tension is stored). Hands resting on you lap or at your side. Don't feel you have to keep your body compulsively in one position. It is not necessary to sit perfectly still either. If you feel like shifting your body, feel free to do so.

2) Take a moment to become conscious of your body and its many marvellous parts. Think about one area at a time and relax. Feel your self "letting go." Beginning at your extremities (a good place to start is your feet) sense the feeling of relaxation moving upwards to all the parts of your body - your legs, torso, arms, chest, shoulders, neck, head, eyes.

3) Keep your eyes closed and become aware of your breathing as well as your body parts. (Always breath through your nose not through your mouth) Then begin hearing you silent word or sound. Allow your self to gently hear it flow through your mind. Don't force it. Thoughts will come into your mind and you will loose you sound for a while. Let them come. Don't worry about them. They are natural and show that tension is being released. Imagine your whole self floating on a cloud or in the ocean. Continue to think your sound or word. Think it gently, quietly. It does not have to be thought at the same rhythm or speed all the time. It can vary according to you minds natural rhythm which changes often.

4) Continue to do this for fifteen or twenty minutes. Let yourself become totally absorbed in your deep relaxation. You may open your eyes just slightly to check the time. Do not use an alarm. Eventually, many meditators know instinctively when twenty minutes have passed. When you finish, sit quietly for a minute or so without thinking your sound. Keep your eyes closed. Then slowly and gently stretch your arms, legs and neck. Open your eyes slowly and take a deep breath.

Now you should have the basics of meditation firmly planted in your mind all you need know is more practice to prefect it.