There are two types of meditations, transcendental and mindful.
Transcendental is intended to put you into a state of deep, and similar techniques can also be used for WILDs, or just to generally help you fall asleep. The most basic format is counting down from 100, breathing with each count, relaxing yourself a little bit more with each breath. Visualizations like the white-light referred to earlier are helpful for the body-scanning aspect, used to relax each individual part of the body.
Mindful meditation is helpful for dream recall and lucidity retention because it promotes focus. The general idea behind mindful meditation is to watch your watching self, or to tap into impartial, pure-awareness. To begin you can build focus by counting 5-10 breaths (I would start with 5) and restarting the count over and over again, this keeps the mind on task and in the present moment. It's also helpful to do a body-scan because the purpose of this meditation is to surrender to the present moment. Distractions will come, and these distractions can be labeled (remembering, planning, analyzing, etc) so that you may gently return your attention to the present. Remember the focus you are trying to build comes from surrender, not control, so don't punish yourself for getting distracted. Also, don't punish yourself for punishing yourself. A state of pure focus begins with equanimity, meaning you regard everything in your attention for what it is, without taking particular preference.
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