Short Meditation: –
People say they have no time for meditation. It’s not true! You can meditate walkingdown the corridor, waiting for the traffic lights to change, at the computer, standing in a queue, in the bathroom, combing your hair, just be there in the present without the mental commentary. I do my meditation for 5 minutes as soon as I wake up in the morning, on the bed, to thank GOD that I have consciousness and ask for his blessings. Same way again I do my meditation for 5 minutes, in the night, on the bed, before lying down, to again Thank GOD for everything (good or bad) that happened that day.
Meditation is not about sitting quietly in the shade of the tree and relaxing in a moment of break from the daily grind; it is about familiarizing yourself with a new vision of things, a new way to manage your thoughts, of perceiving people and experiencing the world. The essential thing is to identify the types of mental activity that lead to well-being and those that lead to suffering, even for a subtle assessment of the nature of the emotions.
The first phase of that analysis is to identify the way in which the emotions arise and then sit in a comfortable position. Your body remains in an erect but not tense posture with eyes gently closed. For 5 minutes, breathe calmly, noticing the in-and-outflow of your breath. Experience the gradual calming of chaotic thoughts. When thoughts arise, neither attempts to neither block them nor let them multiply. Simply continue to watch your breath.
Next instead of paying attention to outer sights, sounds and events, turn your gaze inward and look at the mind itself. Looking here means observing your awareness itself, not the content of your thoughts. Let the mind gently come to rest, as a tired traveler finds a pleasant meadow in which to sit for a while.
Then with the deep feeling of appreciation, think of value of human existence and of its extraordinary potential for flourishing. Be aware that this precious life will not last forever and that is essential to make the best possible use of it. Sincerely examine what counts more for you in life for you. What do you need to accomplish or discard in order to achieve authentic well-being and live a meaningful existence? When the factors that contribute to true happiness have become clear to you, imagine that they begin to bloom in your mind. Resolve to nurture them day after day.
End you meditation by letting thoughts of pure kindness embrace all living beings.
Finally we can meditate in a non-conceptual way on the very nature of the mind by looking directly at consciousness itself as an open presence, a pure awareness that always lies behind the screen of thoughts, or by contemplating the very nature of the thoughts that cross our mind. Meditation is followed up with action, that is, by being applied in every day life. Of what use is the great session of meditation if it does not translate in to improvement of our whole being, which can then place itself at the service of others? Once the seeds of the patience, inner strength, serenity, love, and compassion have come to maturity, it is to others that we must offer their fruit.