Meditation for the Beginner and Heart Centered Meditation Experience for All冥想的初学者和心脏中心的禅修经验所有

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Article source: http://beauty-health-fitness.blogspot.com/ . 文章来源： http://beauty-health-fitness.blogspot.com/ 。 Used with author's permission. 用作者的许可。

Meditation is one of the most important gifts that you can give to yourself in starting each and every day.冥想是最重要的一个礼物，你可以给自己在开始的每一天。 There are many ways to meditate, but they all lead to the same wonderful experience - a peaceful way to start your day - reduction in stress - answers to questions that we may have been pondering - a wonderful connection to yourself and Spirit.有很多方法可以打坐，但他们都导致同样奇妙的经历-以和平方式开始您的一天-减少应力-问题的答案，我们可能一直在思考-一个美妙方面给自己和精神。

Throughout this article I will attempt to give you some ways to help you focus on meditation if you are a beginner, and if you have meditated before this will just be a gentle reminder to stay on your practice.在这条我将设法给您一些方法来帮助您专注于冥想如果你是一个初学者，如果你有沉思前这将只是一个温和的提醒留在您的做法。

When beginning to meditate, find a quiet place or area that you are committed to using when you wish to meditate or go inward.当开始反思，找到一个安静的地方或地区，您都致力于使用时要打坐或去抵港。 Start by either being on a meditation cushion or being in a comfortable chair that allows you to sit upright, so that your breath can flow easily in and out.开始由目前的静坐垫或在一个舒服的椅子，让您坐在直立，使您的呼吸可以轻易进出。 Close your eyes, and you may wish to have some gentle music in the background (wordless unless it is some type of a chant).闭上你的眼睛，你不妨有一些轻柔的音乐背景（无言的，除非它是某种类型的圣歌） 。 Begin by breathing in thru the nose and consciously focus on your belly being allowed to go out - babies do this automatically, but as we get older we are told to "suck in our gut" and get out of practice of breathing this way.首先，通过呼吸的鼻子，自觉地把精力放在腹部被允许走出去-婴儿这样做自动，但是，当我们长大，我们被告知“我们吸肠” ，并走出实践这种方式呼吸。 On the outbreath, a gentle release of the breath through the mouth and you may wish to go to different parts of your body and release the stress that is there - consciously.论outbreath ，温和释放的呼吸通过嘴和你不妨去不同的地方你的身体和释放的压力是有-自觉。 I know for myself, I store my stress in my shoulder and neck area and spend more time going there.我知道我自己，我储存我的压力在我的肩膀和颈部面积和花费更多的时间去那里。 Your feet should be flat on the floor if you are sitting, and all you are doing is focusing on the breath - your breath - your life sustaining force, and honoring it by being One with it.你的脚应该是平坦的地板上如果你坐，和所有你正在做的重点是呼吸-你的呼吸-你的生命维持部队，并履行它正在与它的一个。 Periodically, because you are not use to this silence, your "ego-self" will try to get your attention by letting thoughts fly into your head - like your agenda for the day - just notice it and take another concious breath and refocus on your breathing.每隔一段时间，因为你是不能使用这一沉默，你的“自我自我”将设法让您的注意，让思想飞入你的脑袋-喜欢你的议程一天-它只是通知，并采取另一种有意识调整呼吸，并在您的呼吸。 Sometimes I will consciously get myself back in my meditation when this happens, by breathing and mentally saying "I am One with Spirit".有时候我会自觉地让自己回到自己的打坐时，这种情况下，通过呼吸和精神说： “我是一个与精神” 。 I usually sit with my hands palm up, welcoming any insights and my connection with my breath.我通常坐在我的双手手掌了，欢迎任何的见解和我联系我的呼吸。 All of a sudden, you will realize that 15 or 20 minutes have gone by and you did not even realize it.突然间，你会认识到， 15年或20分钟过去了，你甚至没有意识到。 It is truly a peaceful, connecting, and calming experience.它确实是一个和平，连接，和悠闲的经验。

I just went to a wonderful workshop in the mountains with my spiritual support group, and we stayed focused on meditating on the 4 aspects of the Heart Center.我刚才去了精彩研讨会在山中与我的精神支持团体，我们住的重点思考4个方面的心脏中心。 If one aspect was calling us more than another then we focused on that particular aspect.如果其中一个方面是要求我们多，我们又集中在特定的方面。 The 4 aspects of the Heart Center that we focused on are: 4个方面的心脏中心，我们的重点是：

1. 1 。 Compassion - Sometimes it is easier to have more compassion with others than we do with ourselves.同情心-有时很容易有更多的同情与其他人比我们自己做起。 Pracice must always begin at home by finding compassion with ourselves. Pracice必须始终在国内开始寻找与自己的同情。 Compassion allows you to develop another state of consciousness and awareness.同情心可以让你开发另一个国家的意识和认识。 Compassion gives you clarity.同情心让您清晰。
2. 2 。 Inate Harmony - Accepting all the parts of yourself just as they are, without judgement - this means owning your shadow material, and trying to observe it as a pattern that we have developed, without judgement. Inate和谐-接受所有的部分你只是因为他们没有判断-这意味着拥有你的身影材料，并试图观察它作为一个模式，我们已经制定，但判决。 I know it is hard to believe and there is a part of us that only wants to accept what we have determined and judged as "good" without ever owning our disowned parts(iegreed, jealousy,judgement).我知道这是很难相信有我们的一部分，只有想接受我们的决心和判断为“良好”没有以往任何时候都拥有我们的欲望零件（ iegreed ，嫉妒，判断） 。 We must accept all our parts, and not deny or judge them - just observe them when they appear, and begin to become conscious of the why.我们必须接受我们的所有部件，并不能否认或法官他们-他们只是观察他们何时出现，并开始成为自觉的原因。
3. 3 。 Healing Presence - When you can be open to all the parts of yourself without judging them, a wonderful healing and shift takes place.愈合存在-当你可以向所有人开放的部分自己没有判断他们美好愈合和发生转变。 Try to come from a place of assessment rather than than critical judgement - an example might be "today, I made an unkind statement rather than, I am always unkind!!!"尝试将来自一个地方的评估，而不是比严谨的判断-一个例子可能是“今天，我做了不客气的声明，而不是我一向不客气！ ”
4. 4 。 Unconditional Love - Just PURE LOVE - the glue that holds all of us and the Universe together - each person playing their part in the greater unfolding process.无条件的爱-只要纯洁的爱-胶水持有我们大家和我们的宇宙在一起-每个人发挥其在更大的展现过程。 Shedding light on even the destrucive parts of ourselves, allows for Divine healing to take place.揭示甚至destrucive自己的部分，使神圣的愈合发生。 It is all part of the cycle that makes us - us.这是所有部分的周期，让我们-我们联系。 Once we can love ourselves and all our parts unconditionally, we are different, and the way we look at things is less emotional.一旦我们可以爱自己和我们所有的部分无条件地，我们是不同的，和我们看不到的东西是情感。 Since we are Pure love, we attract pure love into our lives - when you can hold and be in this space, it is a great way to live.由于我们是纯洁的爱，我们纯洁的爱吸引到我们的生活-当你可以和在这个空间，这是一个伟大的方式生活。

We lit a candle each day and placed our hands on our hearts and meditated on each of the these aspects of the heart center, and some wonderful healings took place - I was truly blessed for the insights that I received and honored to be in nature with like-mined people.我们点燃了蜡烛的每一天，放在我们的双手我们的心和沉思的每个这些方面的心脏中心，一些优秀的healings发生了-我是一个真正幸福的见解，我收到和荣幸能与性质类似雷区人。 Try meditating on the 4 aspects of the heart and see the difference it makes in your life.尝试思考4个方面的心脏，看看它的差异使得您的生活中。

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