From: http://www.taoism.net/ttc/complete.htm

Chapter 19

End sagacity; abandon knowledge
The people benefit a hundred times
End benevolence; abandon righteousness
The people return to piety and charity
End cunning; discard profit
Bandits and thieves no longer exist
These three things are superficial and insufficient
Thus this teaching has its place:
Show plainness; hold simplicity
Reduce selfishness; decrease desires

Chapter 20

Cease learning, no more worries
Respectful response and scornful response
How much is the difference?
Goodness and evil
How much do they differ?
What the people fear, I cannot be unafraid
So desolate! How limitless it is!
The people are excited
As if enjoying a great feast
As if climbing up to the terrace in spring
I alone am quiet and uninvolved
Like an infant not yet smiling
So weary, like having no place to return
The people all have surplus
While I alone seem lacking
I have the heart of a fool indeed � so ignorant!
Ordinary people are bright
I alone am muddled
Ordinary people are scrutinizing
I alone am obtuse
Such tranquility, like the ocean
Such high wind, as if without limits
The people all have goals
And I alone am stubborn and lowly
I alone am different from them
And value the nourishing mother

Chapter 21

The appearance of great virtue
Follows only the Tao
The Tao, as a thing
Seems indistinct, seems unclear
So unclear, so indistinct
Within it there is image
So indistinct, so unclear
Within it there is substance
So deep, so profound
Within it there is essence
Its essence is supremely real
Within it there is faith
From ancient times to the present
Its name never departs
To observe the source of all things
How do I know the nature of the source?
With this

Chapter 22

Yield and remain whole
Bend and remain straight
Be low and become filled
Be worn out and become renewed
Have little and receive
Have much and be confused
Therefore the sages hold to the one as an example for the world
Without flaunting themselves � and so are seen clearly
Without presuming themselves � and so are distinguished
Without praising themselves � and so have merit
Without boasting about themselves � and so are lasting
Because they do not contend, the world cannot contend with them
What the ancients called "the one who yields and remains whole"
Were they speaking empty words?
Sincerity becoming whole, and returning to oneself

Chapter 23

Sparse speech is natural
Thus strong wind does not last all morning
Sudden rain does not last all day
What makes this so? Heaven and Earth
Even Heaven and Earth cannot make it last
How can humans?
Thus those who follow the Tao are with the Tao
Those who follow virtue are with virtue
Those who follow loss are with loss
Those who are with the Tao, the Tao is also pleased to have them
Those who are with virtue, virtue is also pleased to have them
Those who are with loss, loss is also please to have them
Those who do not trust sufficiently, others have no trust in them

Chapter 24

Those who are on tiptoes cannot stand
Those who straddle cannot walk
Those who flaunt themselves are not clear
Those who presume themselves are not distinguished
Those who praise themselves have no merit
Those who boast about themselves do not last
Those with the Tao call such things leftover food or tumors
They despise them
Thus, those who possesses the Tao do not engage in them

Chapter 25

There is something formlessly created
Born before Heaven and Earth
So silent! So ethereal!
Independent and changeless
Circulating and ceaseless
It can be regarded as the mother of the world
I do not know its name
Identifying it, I call it "Tao"
Forced to describe it, I call it great
Great means passing
Passing means receding
Receding means returning
Therefore the Tao is great
Heaven is great
Earth is great
The sovereign is also great
There are four greats in the universe
And the sovereign occupies one of them
Humans follow the laws of Earth
Earth follows the laws of Heaven
Heaven follows the laws of Tao
Tao follows the laws of nature

Chapter 26

Heaviness is the root of lightness
Quietness is the master of restlessness
Therefore the sages travel an entire day
Without leaving the heavy supplies
Even though there are luxurious sights
They are composed and transcend beyond
How can the lords of ten thousand chariots
Apply themselves lightly to the world?
To be light is to lose one's root
To be restless is to lose one's mastery

Chapter 27

Good traveling does not leave tracks
Good speech does not seek faults
Good reckoning does not use counters
Good closure needs no bar and yet cannot be opened
Good knot needs no rope and yet cannot be untied
Therefore sages often save others
And so do not abandon anyone
They often save things
And so do not abandon anything
This is called following enlightenment
Therefore the good person is the teacher of the bad person
The bad person is the resource of the good person
Those who do not value their teachers
And do not love their resources
Although intelligent, they are greatly confused
This is called the essential wonder

Irwan Rompas

Jalan: Eceng No.45 Bandung-40263

West-Java, Indonesia

Email: saudagar.ilmu@yahoo.com

From: http://www.taoism.net/ttc/complete.htm

Chapter 10

In holding the soul and embracing oneness
Can one be steadfast, without straying?
In concentrating the energy and reaching relaxation
Can one be like an infant?
In cleaning away the worldly view
Can one be without imperfections?
In loving the people and ruling the nation
Can one be without manipulation?
In the heavenly gate's opening and closing
Can one hold to the feminine principle?
In understanding clearly all directions
Can one be without intellectuality?
Bearing it, rearing it
Bearing without possession
Achieving without arrogance
Raising without domination
This is called the Mystic Virtue

Chapter 11

Thirty spokes join in one hub
In its emptiness, there is the function of a vehicle
Mix clay to create a container
In its emptiness, there is the function of a container
Cut open doors and windows to create a room
In its emptiness, there is the function of a room
Therefore, that which exists is used to create benefit
That which is empty is used to create functionality

Chapter 12

The five colors make one blind in the eyes
The five sounds make one deaf in the ears
The five flavors make one tasteless in the mouth
Racing and hunting make one wild in the heart
Goods that are difficult to acquire make one cause damage
Therefore the sages care for the stomach and not the eyes
That is why they discard the other and take this

Chapter 13

Favor and disgrace make one fearful
The greatest misfortune is the self
What does "favor and disgrace make one fearful" mean?
Favor is high; disgrace is low
Having it makes one fearful
Losing it makes one fearful
This is "favor and disgrace make one fearful"
What does "the greatest misfortune is the self" mean?
The reason I have great misfortune
Is that I have the self
If I have no self
What misfortune do I have?
So one who values the self as the world
Can be given the world
One who loves the self as the world
Can be entrusted with the world

Chapter 14

Look at it, it cannot be seen
It is called colorless
Listen to it, it cannot be heard
It is called noiseless
Reach for it, it cannot be held
It is called formless
These three cannot be completely unraveled
So they are combined into one
Above it, not bright
Below it, not dark
Continuing endlessly, cannot be named
It returns back into nothingness
Thus it is called the form of the formless
The image of the imageless
This is called enigmatic
Confront it, its front cannot be seen
Follow it, its back cannot be seen
Wield the Tao of the ancients
To manage the existence of today
One can know the ancient beginning
It is called the Tao Axiom

Chapter 15

The Tao masters of antiquity
Subtle wonders through mystery
Depths that cannot be discerned
Because one cannot discern them
Therefore one is forced to describe the appearance
Hesitant, like crossing a wintry river
Cautious, like fearing four neighbors
Solemn, like a guest
Loose, like ice about to melt
Genuine, like plain wood
Open, like a valley
Opaque, like muddy water
Who can be muddled yet desist
In stillness gradually become clear?
Who can be serene yet persist
In motion gradually come alive?
One who holds this Tao does not wish to be overfilled
Because one is not overfilled
Therefore one can preserve and not create anew

Chapter 16

Attain the ultimate emptiness
Hold on to the truest tranquility
The myriad things are all active
I therefore watch their return
Everything flourishes; each returns to its root
Returning to the root is called tranquility
Tranquility is called returning to one's nature
Returning to one's nature is called constancy
Knowing constancy is called clarity
Not knowing constancy, one recklessly causes trouble
Knowing constancy is acceptance
Acceptance is impartiality
Impartiality is sovereign
Sovereign is Heaven
Heaven is Tao
Tao is eternal
The self is no more, without danger

Chapter 17

The highest rulers, people do not know they have them
The next level, people love them and praise them
The next level, people fear them
The next level, people despise them
If the rulers' trust is insufficient
Have no trust in them
Proceeding calmly, valuing their words
Task accomplished, matter settled
The people all say, "We did it naturally"

Chapter 18

The great Tao fades away
There is benevolence and justice
Intelligence comes forth
There is great deception
The six relations are not harmonious
There is filial piety and kind affection
The country is in confused chaos
There are loyal ministers

Irwan Rompas

Jalan: Eceng No.45 Bandung-40263

West-Java, Indonesia

Email: saudagar.ilmu@yahoo.com

Irwan Rompas

[ Menir ] SOFTBALL [ Valiant-Club 1978 ] Pitcher-Position

Jalan: Eceng No.45 Bandung-40263

West-Java, Indonesia

Email: saudagar.ilmu@yahoo.com

BANK CENTRAL ASIA ( BCA ) ACCOUNT No.: 7750080302 [Card-Name: Irma]

From: http://www.taoism.net/ttc/complete.htm

Chapter 1

The Tao that can be spoken is not the eternal Tao
The name that can be named is not the eternal name
The nameless is the origin of Heaven and Earth
The named is the mother of myriad things
Thus, constantly without desire, one observes its essence
Constantly with desire, one observes its manifestations
These two emerge together but differ in name
The unity is said to be the mystery
Mystery of mysteries, the door to all wonders

Chapter 2

When the world knows beauty as beauty, ugliness arises
When it knows good as good, evil arises
Thus being and non-being produce each other
Difficult and easy bring about each other
Long and short reveal each other
High and low support each other
Music and voice harmonize each other
Front and back follow each other
Therefore the sages:
Manage the work of detached actions
Conduct the teaching of no words
They work with myriad things but do not control
They create but do not possess
They act but do not presume
They succeed but do not dwell on success
It is because they do not dwell on success
That it never goes away

Chapter 3

Do not glorify the achievers
So the people will not squabble
Do not treasure goods that are hard to obtain
So the people will not become thieves
Do not show the desired things
So their hearts will not be confused
Thus the governance of the sage:
Empties their hearts
Fills their bellies
Weakens their ambitions
Strengthens their bones
Let the people have no cunning and no greed
So those who scheme will not dare to meddle
Act without contrivance
And nothing will be beyond control

Chapter 4

The Tao is empty
When utilized, it is not filled up
So deep! It seems to be the source of all things
It blunts the sharpness
Unravels the knots
Dims the glare
Mixes the dusts
So indistinct! It seems to exist
I do not know whose offspring it is
Its image is the predecessor of the Emperor

Chapter 5

Heaven and Earth are impartial
They regard myriad things as straw dogs
The sages are impartial
They regard people as straw dogs
The space between Heaven and Earth
Is it not like a bellows?
Empty, and yet never exhausted
It moves, and produces more
Too many words hasten failure
Cannot compare to keeping to the void

Chapter 6

The valley spirit, undying
Is called the Mystic Female
The gate of the Mystic Female
Is called the root of Heaven and Earth
It flows continuously, barely perceptible
Utilize it; it is never exhausted

Chapter 7

Heaven and Earth are everlasting
The reason Heaven and Earth can last forever
Is that they do not exist for themselves
Thus they can last forever
Therefore the sages:
Place themselves last but end up in front
Are outside of themselves and yet survive
Is it not due to their selflessness?
That is how they can achieve their own goals

Chapter 8

The highest goodness resembles water
Water greatly benefits myriad things without contention
It stays in places that people dislike
Therefore it is similar to the Tao
Dwelling with the right location
Feeling with great depth
Giving with great kindness
Speaking with great integrity
Governing with great administration
Handling with great capability
Moving with great timing
Because it does not contend
It is therefore beyond reproach

Chapter 9

Holding a cup and overfilling it
Cannot be as good as stopping short
Pounding a blade and sharpening it
Cannot be kept for long
Gold and jade fill up the room
No one is able to protect them
Wealth and position bring arrogance
And leave disasters upon oneself
When achievement is completed, fame is attained
Withdraw oneself
This is the Tao of Heaven

Mantra ( ASMA [=Islam] )

Consciousness

A mantra is a combination of psychically potent sound syllables that are capable of influencing the human system. It works on different levels of being (from gross to the subtlest)

Mantras as it is defined, is that tool which liberates the mind from bondage, here bondage means ‘the state of identification of the gross mind’. Mind is always identified with the world of idea name, form and objects. At the energetic level the identification leads to dissipation of energy (vikshepa), mind is tied down to the plane of gross sensorial world creating the spectrum of experiences colored by the polar opposites of pains–pleasures, heat-cold, depression-elation etc. Here in these conditions mantras helps to tune the vibrations of mind to the subtler frequencies of mantras and hence helps to internalize it.

According to tantra this whole creation (including the body-mind complex) is the result of spandan (Vibration). When we analyze the structure and dynamics of mind we find that mind is the subtle instrument which is found with vrittis (modification of mind), kleshas (inherent causes of afflictions) and samskaras and vasanas (subtle impressions/tendencies). These subtle factors of the mind are responsible for determining the nature of the manifest contents of the mind, such as thought, feelings, emotions attitudes etc. Different thoughts, feelings and emotions which appear or disappear from the surface of the mind, are the expression of energy.

The psychic energy when manifests as thoughts or feelings it could be felt or heard internally. In this light, if we study the mind we find that our mind is composed of the different vibratory patterns of energy, always echoing inside the subtle body some times its contents would be heard or perceived in the form of thoughts or feelings and some times major chunk of it remains in the state of unexpressed state of potentiality in the form of kleshas or samskara.

In order to attune the awareness to that subtle dimension of psychic realm one has to have a vehicle, here the mantra or the sound vibrations are used as the vehicle to transport the consciousness and to alter the vibratory patterns existing in the subtle realm of the psyche. Because of this reason sound vibrations are supposed to have the potentialities to transform the mind. Once the subtle vibrations of the mental body are fully attuned to the vibrations of mantras, it can be transformed easily and this takes place when the mind resonates with the vibrations of mantra. In this state of resonance the vibratory patterns of mind takes the shape of the patterns of vibrations of mantras resulting in the manifestation of altogether different mental state.

When this state is achieved, the mental energies become more synchronous and harmonious. The person at his feeling tone, experiences inner tranquility and the state of homogeneous awareness. At this time one experiences a state of tension free alertness and one-pointed awareness. The tension producing annoying thoughts and emotions cease to exist and mind is taken over by the subtle purifying energies of mantra.

In yoga the state of health is the state of synchronicity of physical, vital, mental and psychic energies with the energies of the external environment. When this synchronous field of energy is created within; one experiences the state of harmony and health.

In science we study that the energy and the matter are interconvertible and in the realm of quantum field of energy there is continuous interpermutations of energy particles. Since matter is also an expression of energy (which is gross form of energy or in other word as state of compressed energy), therefore it could be influenced by the other forms of energy, on this principle the phenomenon of mind over matter would be explained.

Through mental energy mantras can affect the different levels of being. The sound vibration of mantra filters down the energies of mind and body, until they are completely shaped into the vibrational patterns of mantra and by altering the field of mental energy the gross body is affected.

Psychic dimension of mantra.
Mantras, we know are not the creation of the intellect rather they were experienced by the yogis in their higher state of consciousness. Experiences of the subtle vibrations in higher state were when chanted by them, created mantras, putting it another way the origin of mantras is divine or transcendental. The rishis only heard them as richas, sound frequencies in an organized form. Because they were the result of the experience of the higher consciousness, may transport any one; who practices them to the same space from which they originated.

Therefore each mantra in tantra is considered as the embodiment of consciousness (Vigyana rupa) and when mantra is perfected it fully enlivens the samskaras, accumulated experiences of past lives in the form of subtle traces or patterns, and the meaning of the mantra appear to the mind in the form of experiences carried by the mantra.

Therefore, the purpose of mantra is to transcend the mind by purifying the mala, (impurities in the form of thoughts, desires and destructive emotion) and vitalize the thoughts and emotions with the positive energies of the mantra. Different mantras affect the energies of the body-mind complex differently. Each mantra affects a specific energetic centre of the body and through the corresponding centre the associated energy patterns are brought forth or awakened in the body.

Once the mantra is awakened in the body, the vibrations generated by the mantra can cleanse the entire energetic network in the body by removing the blockages present in path of the energetic flow (nadi).

The purification which takes place at the deeper energetic plane which is the substratum of the body-mind functioning, helps to enhance the efficiency of the different physiological systems and the mental processes. Mantra chanting makes the mind calm and tranquil.

Mantra chanting along with the breath awareness develops the ability to control the emotions and develop one-pointed ness. The breath which flows with the vibrations of the mantra is charged with the positive energy of the mantra. The breath with the chanting becomes rhythmic and harmonious, as a result of which the functioning of the physical and the mental systems become harmonized.

Emotionally one becomes stable and relaxed.

The breath is considered as an important tool to mobilize the energies of the body, therefore when the feelings and the emotions move in the body, they change the patterns/nature of the breath and the converse is also true. From one mental and emotional state to other the patterns of breathing also change and this changes the nature of the flow of energies in the body.

Voice is another important aspect in the mantra chanting which plays an important role in altering the states of the feelings and the moods of the person. Voice is also associated with the state of the mind. The tone of the voice is affected by the mental state of the person. In one of the techniques of the psychotherapy (primal therapy) the individual is treated by releasing the tensions through the voice and the breath. While chanting a mantra, the emotions express themselves in the breath and the voice.

Every time the breath is uneven it means the emotions are involved and we are out of balance. Chanting helps us to achieve this stillness by bringing the breath and the emotions under control. As the mantra is chanted moods will in time be brought under control and awareness in the here and will grow attention and therefore energy will be withdrawn from the old thought patterns which like tapes on a tape recorder play over and over.

These mental background noises keep us tied to the past and future, to fearful imagining and senseless fantasies which cause self created suffering. This energy will now be channelized and mutated for the higher purposes.

Components of mantra
Based on the immediate aims the different mantras may have different effects but all the different mantras have these important components.
1. Pronunciation 2. Melody, tune or modulation of voice, 3. Beats

Through these three aspects, mantra creates a definite pattern of the sound vibration. The presence of the above factors creates a suitable environment to alter the consciousness.

Different tones which are produced during the course of chanting utilize the different areas of the body hence affect the energies of the corresponding parts of the body.

Specific tones in conjunction with certain tunes or modulations of sound mobilize the energies of specific region of the body. Although, the seat of sound is the vocal cord, but the different tones are produced in conjunction with abdominal, heart or upper parts of the body. The aim of mantra is to harmonize the energies of the body with the energies of the nature.

The practice of mantra chanting is a potent means to initiate the process of pratyahara, by withdrawing the mind from the sensorial dimension to the more subtle dimension of the internal environment and ultimately can lead to the state of transcendental consciousness through the stages of dharana and dhyana. In this state of consciousness, mind reverberates with the timeless or eternal vibrations of the soul.

At the psychological level, the chanting of mantra results in diluting the force of attachment of the mind for the senses. It tunes the mind to the patterns of the sound vibrations of mantras as mentioned earlier, hence reducing the pulling tendency of the mind for the senses. Through the chanting, the mind could easily be programmed to become still and steady. The beat cycle which is inherent in the rhythmic pattern of mantra can change the state of consciousness.

The beat cycle of mantra affects the state of emotions, mind and at the physical level the beat of heart and respiration. To work better, each mantra is chanted in a particular beat/rhythm. That is the reason why different forms of chanting, with specifically distinct beats and rhythm could affect the energies of the individual differently, inducing a specific mood, feeling or state of mind.

Mantra chanting increases will power, the power of concentration and positive emotions. Because of the effects of mantra on creating a positive and uplifting field of energy within, it becomes a powerful fool to stop the dissipation of mental emotional energies and to make the mind one-pointed and relaxed.

http://www.articlesbase.com/meditation-articles/mantra-and-consciousness-847331.html

Irwan Rompas

Jalan: Eceng No.45 Bandung-40263

West-Java, Indonesia

Email: saudagar.ilmu@yahoo.com

Music-Therapy

How Can Music Therapy Work?

Music therapy is a unique style of therapy, involving music to help overcome cognitive, emotional, social, and physical problems. It may be used to help promote overall health, manage stress, improve memory, help expression of feelings, reduce or eliminate pain, or support healing from physical problems or disorders.

This form of healing is done through a music therapist. The practitioner makes an initial assessment of the client's overall emotional and physical well-being. He or she also looks at the client's level of social functioning, cognitive skills, and communication skills. After making these assessments, the therapist creates individual music sessions for the client. These sessions can also include group music therapy. Activities could be listening to music, discussing lyrics, performing music, writing songs, and learning through music.

This approach to therapy has indeed been shown to help both children and adults of all age ranges. It helps those with developmental and learning disabilities surmount obstacles. It also can help those with Alzheimer's disease and other age-related conditions recoup their memory. In addition, those who have coped with drug abuse or who have suffered from brain injuries can benefit from music therapy. People dealing with chronic or acute pain, including mothers giving birth, can also use music therapy to alleviate pain.
Music therapy is also sometimes used by hospitals to improve the mood of their patients or to counteract depression. Clinics also use music to help encourage patients to move during physical therapy, or to calm patients that need to be sedated or who need to rest. It is also used in hospitals to reduce muscle tension and to help patients relax.

Even schools use music therapy to help children be more successful. For special education students, music therapy is sometimes included in the student's Individualized Education Plan, or IEP. Music therapy is sometimes used to help these children improve their communication skills or to strengthen their physical coordination, which helps them be more successful in general education classes.

The American Music Therapy Association (AMTA) has conducted a great deal of research into the effectiveness of music therapy. There research has time after time shown the constructive effects of music therapy.

Irwan Rompas

Jalan: Eceng No.45 Bandung-40263

West-Java, Indonesia

Email: saudagar.ilmu@yahoo.com

Breathing Techniques

Have They The Power To Heal The Body?

Breathing techniques are so simple to do that I think sometimes their overlooked as a way of healing the body. Breathing techniques are based on the concept that breath is the source of life in the body. In fact breathing techniques are now being used by Western doctors for a variety of treatments, from everything from sports performance to reducing high blood pressure, and from headaches to emphysema.

So, how can breathing techniques help with healing?

If you breathe deeply and slowly, you take in oxygen which then helps to remove waste products from the body and ultimately help to increase energy. (For example up to 70% of the toxins that the body gets rid of everyday are released with the air that we breathe out.) If makes sense then that if we learned to breathe properly with the proper technique we could help the body to detoxify faster and allow it transfer more energy over to work on healing the body instead.

Many people who use breathing exercises stated that they had fewer colds, more energy and greater endurance. By breathing incorrectly you also lose a great deal of muscular energy because we tend to keep the ribs and shoulders raised abnormally high when we use the chest muscles to breathe with, rather than using the diaphragm.

The key principles of breathing techniques are based on the fact that oxygen is vital for energy production and therefore the way you breathe affects your energy levels. If your breathing is too shallow, you will not obtain all the oxygen you need for the optimum production of energy.

According to the yoga system, we inhale not only oxygen but also energy or prana. According to yoga, pranayama consists of various ways of inhaling, exhaling and retention of prana. These Breathing Techniques or Pranayamas are designed to allow the free flow of energy in the body and to purify the body's energy channels called nadis. To master pranayama, your mind pictures the exhalation of toxicity and gas while on inhale, your mind envisions clean, pure oxygen feeding your body. For several thousand years, yogis have drawn on the powerful practice of pranayama to maximize prana, or life-energy, rejuvenate the body and transform themselves. It supposed to have a great healing effects in that I heard recently claims that pranayama breathing techniques are not only effective in the control of diabetes, but can also cure the disease as well.

If you like to learn the basics Indian Pranayama techniques, the easiest way to learn the technique,is to inhale for 8 seconds and exhale through the nose 8 seconds.Remember we only need the use basic breath control here. If you think Pranayama can help you then look for one of the many good books available or better still join a class to learn the techniques.

As I said at the start of this article breathing techniques are such a simple thing that they are often overlooked as a way to heal the body, the bottom line is that they are certainly worth a try as the simple act of breathing properly can allow energy to flow into the "chakras," (energy centers located in the body) and allow the body to return to its normal healthy state.

http://www.articlesbase.com/health-articles/breathing-techniques-have-they-the-power-to-heal-the-body-242607.html

Irwan Rompas

Jalan Eceng No.45 Bandung-40263

West-Java, Indonesia

Email : saudagar.ilmu@yahoo.com

Guided Meditation

ALKAH-DZIKIR

Income-Statement: 20111019.1224 Rabu Rp. 0.00,-

Looking to Inside My [ Mind, Body and Spirit ]

On The Breathe

To begin with this guided meditation you will need to find a quite space where you can relax and not be disturbed for around half an hour. Now to dont worry, if you can follow a guided meditation even for a few minutes then you are doing well.

So please remember practice makes perfect and the more you meditate the more you will be able to focus on the task at hand, which is to be able to focus on one thing without any external influences or thoughts entering the mind this is deep healing meditative practice

This guided meditation is exactly what is needed to reach this goal. I do recommend using a program or video guided meditation series, or even better go to your local temple and meditate with the monks there. They will be more than happy to mentor and teach you how to meditate. You see monks have great compassion and understanding due to wisdom gained through meditation. OK thank you for being here and congratulations for starting a wonderful journey.

Now let us start with our guided meditation on the breathe.

Lets begin by very simply concentrating on the task at hand and just be aware of where you are. Think to your self this is my time now and I am going to spend this time thinking about nothing else that is going on in my life, good or bad.

Sit in a comfortable position with your legs crossed on a cushion supporting you lower back take time to get your self comfortable. If sitting crossed legged is to uncomfortable then sit on a chair that supports you back to be in the upright straight position. Sitting up straight without being rigid or in conflict with you body and feeling comfortable allow your eyes to close slowly and gently. Take a few seconds now to remind your self that if any other thoughts come in you will simply ignore them just for this time.

Now take a deep breath in counting to three slowly and a long breath out slowly counting to 6. repeat a few times just until you feel more relaxed.

On the out breath start to concentrate on how your body feels starting right from the top of you head. Really focus your mind at the top your head while still breathing in and out. As you breath out just feel your body start to relax even more and feel the tension in your body start to decrease and disappear into the floor on every out breath. Feel the tension release from you head as you breath out.

Now imagine and feel the tension on the out breathe releasing down your face concentrating on the face, just feel the tension release and focus your mind there. Stay with the feeling just concentrating on the tension leaving you face.

Now still breathing in and out all the time in a more natural timed manor move the focus on to the shoulders and concentrate on the breath still, just keeping the feeling of tension leaving your body now leaving the shoulders

if you feel you need to move just gently move in a position very slowly and calmly all the time still focusing on the in and out breath with you eyes closed.

Now carry on in this relaxed state as long as possible and simply keep focus on the breath and remember the fact that this is your time away from any other influence or thought in your life at the moment. Imagine the feeling from the release of tension going through your whole body on every out breath.

Always breathing through your nose simply keep concentration on the in and out breath . You can do this by feeling the breath enter the nose and feeling the breath leaving the nose. the longer you stay concentrating and focusing on the breath in your meditation the better you will become each time . When you are ready to leave the meditation just come back to the room slowly, open your eyes gently, stretch and go forth and enjoy the rest of your day.

Now do not worry if you find it hard to concentrate at the start and hard to keep your mind focused. This is common and is the whole point of meditation you see it will get easier and easier the more you practice and you will become clearer and clearer.

http://www.articlesbase.com/meditation-articles/guided-meditation-on-the-breathe-4211321.html