zuletzt geändert 1.August 2000

von Pannya Sagara Merta Ada

Teil 2

Merta Ada ist Meditationslehrer und buddhistischer Priester. Er ist Gründer und Vorsitzender der Bali Usada Meditation Foundation in Sanur/Bali.

"Meditation aims at developing the positive energy to balance the body of which it will cure illness, " sagt Merta Ada.
Der Prozess stärkt nicht nur den Körper, sondern gleichzeitig auch den mentalen Bereich.

Merta Ada wird hier in mehreren regelmäßig erscheinenden Schritten die "Usada Health Meditation" vorstellen, die es jedem unabhängig von seinem religiösen Hintergrund ermöglicht seinen Gesundheitszustand zu verbessern. Im zweiten Teil erklärt Merta Ada die Übungen der ersten Stufe.

For a great deal of people, meditation is often thought to be a world of supranatural, magic, mystery or part of certain religious teaching. It actually was the story of the past, as now meditation is widely known and used for health, curing (serious) illness of various kinds, and healing and managing mental stress.
Das Wort Meditation ist aus dem Sanskrit-Wort SAMADHI abgeleitet, das sich aus SAM (Gleichgewicht, Balance, Ganzheit), A (Ewigkeit) und DHI (Erkenntnis) zusammensetzt. Erreichen des völligen Gleichgewichts bedeutet Samadhi.

We will use our breath as a medium to strengthen our concentration. In our daily life when we are breathing, we are never aware of the oxygen that comes into our body. By feeling the breathing during our meditation, the oxygen that comes into our body will be filled by good energy of the mind. This energy will flow to our lungs, to our heart and all over our body. The body will receive good quality of oxygen and most importantly a harmonious mind starts to be formed.

When breathing in feel it and count one, breathing out feel it and count two, breathing in feel it count three continue until ten then start again from one. By repeating that process continuously, the concentration of the mind will get stronger. The important things to remember are: Don’t interfere with your breathing, breathe naturally, let your breathing follow it’s own course.

The theory is quite easy to understand but it is very difficult during the practice. During the practice, the mind is very difficult to control, it is always wandering, remember the past or imagine the future. Don’t give up, don’t get angry or worry because this is normal. The mind that has never been trained is weak and wild, keep on practicing step by step. After the sixth step you will be able to practice this meditation easily.

ýefore starting the practice don’t forget to pray according to your belief, then continue with feeling the whole part of your body starting from the middle chest. Say ”May all beings be happy” to strengthen and widen your loving kindness mind. After your body, feel the place (building) where you are meditating again say ”May all beings be happy”, at last feel your house, village, town, island or your country then say "May all beings be happy”. By saying ”May all beings be happy” from the center of your chest to your surroundings, wider and wider, it means that we are preparing our mind to become calmer.

In our chest there are four parts that are important to maintain our health :

  • the Heart
  • the Thymus gland
  • the Center of the feelings (chest chakra)
  • the Cave of the heart (place where our consciousness/soul takes a rest when we are sleeping).

Continue the practice by being aware of your breathing going in and going out inside your nose. End the meditation by saying "May all beings be happy” (three times).

Please keep practicing this technique for at least two weeks twice daily: in the morning and in the night. This is important, because before continuing to practice the next step you should have a strong concentration of the mind. Some people need a week to get a strong concentration but others need two or three weeks, it depends on how keen you are in practicing the meditation. So practice regularly and diligently.

If you are already able to sit in meditation position (of your choice) peacefully for 30 minutes and you are able to observe your breathing that goes in and flow out without wandering, it means that you already reach the good concentration so you may continue your practice to the next step.