URGENT-need meditation technique to detect a thought(s) that

[kajaLove]

hi

I really,really need your help on this one.Even though I'm visiting therapist,I would  also like to try to get rid of my problem using meditation.

I started visiting cognitive therapist cos in certain situations my mind seems to produce a thought(s),and of which I am not aware of,that makes my body react in certain way.
Now,as little as I was told of the therapy , one of its goals is to identify that thought(s) and replace it with another.

I would like to find an easy to follow meditation trough which I would be (in time) able to detect thoughts like one pesting me.

-I'm not shure but from little I've read about different meditations,it would seem that MENTAL OBSERVATION meditation is best for what I'm looking for?!

-Or is there something else you would suggest?

-In case MENTAL OBSERVATION meditation is a way to go,can you give me some instructions(or links) so I can start practicing it right away ?

-Is MENTAL OBSERVATION meditation something I can learn by myself or do I need an instructor?

-how much time a day should I practice it?

-I know everybody is different,but if practiced regulary,when can I expect to identify the thought that's been giving me troubles ?

Any other tips would be really welcomed

cheers

[CaCoDeMoN]

Vipassana meditation would be good for this, or Void meditation(link):
http://www.angelfire.com/empire/serpentis666/MEDITATION.html

[Tombo]

As for Vipassana meditation an excellent guide is:
"Mindfulness in plain english"

Keep in mind that progress thru meditation is a slow but very profond process. So, I'm not sure if it is what you are looking for.
Buy the book anyways though, you might give yourself the gift of this lifetime!

Tom

[pwc]

Mental observation meditation is very easy. You can start with 5 minutes a day and work your way up. I describe how to do this at http://www.hermeticspot.com/mediation_primer.html

Meditate what it is about this situation that makes you react in that way. You may discover that these thoughts may be coming from a passion, in that case you can start to combat that by creating an affirmation. It may be that you feel very nervous for example, in that case you could say "I remain clam in the face of (your situation)".

Repeat your affirmation before going to bed and on waking, also when you find yourself in that situation, focus on (for example) being calm.

[kajaLove]

Mental observation meditation is very easy. You can start with 5 minutes a day and work your way up. I describe how to do this at http://www.hermeticspot.com/mediation_primer.html

Yes,but is that it?!
Are there special postures I should be assuming,any breathing techniques I must perform while doing this exercise?
I found quite a few similar articles,and some recomend concentrating on my breathing,while others as is the case with Void meditation CaCODeamon gave link to,suggest having no thoughts at all.

PWC is the procedure described in your article all that is needed to do this?
How effective is this exercise?

Meditate what it is about this situation that makes you react in that way.

But Mental observation meditation requires you to just observe thoughts , whatever they may be,so how can I meditate on a specific situation?

thank you for your help

[pwc]

Hi again

You do not need to have any special postures or breath in any special way. Either lay down or sit in a comfortable chair, preferably with your back supported and erect. You want to be able to relax without falling asleep.

Focusing on your breathing is a form of observation which can lead into mental vacancy. However, you want to learn to observe your thoughts so it is best to practice that.

I have followed these meditation procedures for a few years now, and it is very effective. Before I found this way of learning to meditate (from the book Initiation into Hermetics) I was very confused as to what meditation was. With regular practice I have found these exercises very effective without having to worry about breathing in strange ways or sitting in odd positions.

Meditation involves all three to some degree: Observation, Focus, Vacancy. If you are new to meditating it is good to isolate each technique and practice it separately to strengthen it. You can meditate on a situation by focusing on the situation (thinking about it) or asking a question, and observing the feelings/thoughts that arise.

Meditation makes you more aware, it won't necessarily get rid of your problem. Once you are aware of the issues, you can then transform those thoughts/qualities to your benefit.

The reason practicing mental observation will help you is that in ordinary states you become more observant of your mind! So, before you may not have noticed your thoughts... but after practicing for a few weeks you will start to be more observant of your mind in general.

I hope this is clearer now.

Paul

[Rainbow]

Hello

There is a practise in yoga called Antar Mouna that is specifically for tackling problems of the mind. eg For those with a disturbed mind, unbalanced emotions,  and confused mental impressions.
I sure a search would provide info on how its done.

[kajaLove]

hiya

I checked few articles about Antar Mouna and it seems it is not recomended that person should do it without experienced teacher .It even suggest that in case of mental problems one should first start with nidra joga and only after mind is balanced enough should one start with Antar Mouna

You can meditate on a situation by focusing on the situation (thinking about it) or asking a question, and observing the feelings/thoughts that arise.

Should I be doing this meditation in addition to Mental observation technique you described on the URL you provided?

thank you for your help