Pause For A Cause

PAUSE FOR A
CAUSE
Deepak
Electronic And Communication
12215046
HISTORY
The history of meditation goes back many
thousands of years into antiquity itself. As part of
the system of yoga principles were divinely
received by the Rishi's as a means of self salvation
along man apart back to union again with a wine
creator god.
According to Patanjali Yoga Sutra, MEDITATION

is 7th step to watch spiritualism and its strap
being the Samadeh Union with the creator
"Pause for a Cause" is a
phrase that suggests taking a
break or pausing from your
daily activities to engage in a
MEDITAION practice with a
specific purpose or intention
in mind. It combines the idea
of mindfulness and
contemplation with a greater
cause or objective.
What is
Meditation
?
Meditation is a practice of
concentrated focus upon a sound
object, visualization, the breadth,
movement or attention itself in
order to increase awareness of the
present moment, reduce stress,
remote relaxation and enhance
personal and spiritual growth.
Why
04
Metta or loving-kindness
meditation cultivates kind
thoughts toward yourself.
Meditate
When practiced constantly,
? you can extend this
kindness to other people.
TYPES OF
MEDITATION
Concentrative meditation
Contemplative meditation
Body scanning meditation
CONCENTRATIVE MEDITATION
Concentrative meditation involves
focusing your attention on a single point
of focus, such as your breath, a mantra, a
candle flame, or a specific object. The
goal is to cultivate deep concentration
and train the mind to stay focused on the
chosen point, while minimizing
distractions and the wandering of
thoughts. This practice helps calm the
mind, enhance mindfulness, and develop
sustained attention.
COMMON CONCENTRATIVE MEDITATION
TECHNIQUES INCLUDE:
MINDFULNESS OF BREATH: PAYING ATTENTION TO

THE SENSATION OF BREATHING, FOCUSING ON THE
INHALATION AND EXHALATION.
MANTRA REPETITION: REPEATING A SACRED WORD
OR PHRASE SILENTLY OR AUDIBLY TO MAINTAIN
CONCENTRATION.
CANDLE GAZING: FIXING YOUR GAZE ON A LIT
CANDLE FLAME AND OBSERVING IT WITHOUT ANY
JUDGMENT.
CONTEMPLATIVE MEDITATION
Contemplative meditation involves
reflective thinking, introspection, and
deep contemplation on a specific subject,
question, or concept. It is a more open-
ended practice that encourages the
exploration of ideas, emotions, and
insights. Rather than focusing on a single
point, the aim is to engage with thoughts
and allow them to unfold naturally,
leading to greater self-awareness and
understanding.
COMMON CONTEMPLATIVE MEDITATION
TECHNIQUES INCLUDE:
REFLECTIVE JOURNALING: WRITING DOWN THOUGHTS,

FEELINGS, AND OBSERVATIONS TO DELVE DEEPER INTO
PERSONAL EXPERIENCES AND GAIN INSIGHTS.
QUESTION-BASED CONTEMPLATION: POSING A
SPECIFIC QUESTION OR INQUIRY AND CONTEMPLATING
IT DEEPLY, EXPLORING DIFFERENT PERSPECTIVES AND
POSSIBLE ANSWERS.
VISUALIZATIONS: CREATING MENTAL IMAGES AND
VISUALIZING SCENES OR SCENARIOS RELATED TO THE
SUBJECT OF CONTEMPLATION.
BODY SCANNING
MEDITATION
This technique involves systematically scanning
and bringing awareness to different parts of the
body, from head to toe. It helps cultivate a
sense of relaxation, release tension, and
develop body awareness
GUIDED MEDITATION
In this form, a teacher or a recorded audio
guides you through a series of visualizations
or instructions, helping you relax and focus
your mind. Guided meditations can be
specific to different goals, such as stress
reduction, self-compassion, or creativity.
MEDITATION
WALK-THROUGH
There are some preparation that are

needed to made before meditation.
Choose the time of
day
Daytime meditation offers the advantage of
natural light, which can create a more uplifting
and energizing atmosphere.
Starting your day with meditation can set a positive
and focused tone for the rest of the day.
Find a quiet and
comfortable space
Choose a location where you can sit or lie down without
distractions. It could be a dedicated meditation room, a peaceful
corner in your home, or even a quiet outdoor spot.
Assume a comfortable
posture
Sit in a position that allows you to be relaxed yet alert. This
could be on a cushion or chair with an upright spine, or you
can lie down if you prefer. Find a posture that you can
maintain for the duration of your meditation session.
Set a time limit
Decide on the duration of your meditation session. It could be as short as
a few minutes or as long as an hour, depending on your preference and
availability. Use a timer or a meditation app to track the time.
Close your eyes or soften your

gaze
Closing your eyes can help minimize external distractions and turn
your attention inward. However, some meditation practices encourage
keeping the eyes slightly open with a soft gaze, especially for
increased alertness.
Focus on your chosen object
of meditation:
This could be your breath, a mantra, a visual image, or any other focal
point. Direct your attention to your chosen object and gently bring your
focus back whenever your mind wanders.
Observe your thoughts and

emotions
As you meditate, thoughts, emotions, and sensations will arise. Instead of
engaging with them or judging them, practice observing them with a
nonjudgmental and curious attitude. Allow them to come and go without
getting attached or carried away.
Stress reduction
Improve emotional well being
BENEFITS Enhance focus and
OF concentration
Enhance self awareness
MEDITATION Improve sleep quality
Physical health benefits
Peace and overall well-being
Bette emotional regulation
ASSESS YOUR SCHEDULE
Take a close look at your daily routine

and identify any time slot that may be
less productive or filled. This could be
early morning, lunch breaks, or evenings
before bed.
PRIORITIZE IT
Recognize the importance of meditation for

your well being and make it a non negotiable
part of your day.Treat it as a necessary
appointment with yourself that cannot be
skipped.
START WITH SHORT SESSIONS
If you're finding it difficult to dedicate a

significant amount of time to meditation, start
with short sessions. Even a few minutes of
meditation can be beneficial. Gradually
increase the duration as you become more
comfortable and find it easier to make time
for meditation.
COMBINE MEDITATION WITH
OTHER ACTIVITIES
look for opportunities to combine meditation

with other daily activities For example you
can practice mindfulness while taking a walk
during your commute (If you're not driving),
or while waiting in a line
CREATE A DEDICATED SPACE
Set up a designated area in your home or

office where you can meditate It doesn't
have to be large or elaborate Just a quick
corner where you can sit comfortably and
focused.
BE FLEXIBLE AND ADAPTABLE
Recognize that your schedule may change

from day to day Will be willing to adapt
Sometimes you may need to adjust your
meditation time and find alternating
movements throughout the day to fit it in. If
you don't do so then you yourself find a
burden while while doing meditation.
Meditation brings
wisdom, lack of
meditation leaves
ignorance. know well
what leads you forward
and what holds you back,
and choose the path that
leads to wisdom
-BUDDHA

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PAUSE FOR A

According to Patanjali Yoga Sutra, MEDITATION

MINDFULNESS OF BREATH: PAYING ATTENTION TO

REFLECTIVE JOURNALING: WRITING DOWN THOUGHTS,

There are some preparation that are

Close your eyes or soften your

Observe your thoughts and

Take a close look at your daily routine

Recognize the importance of meditation for

If you're finding it difficult to dedicate a

look for opportunities to combine meditation

Set up a designated area in your home or

Recognize that your schedule may change

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