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Guided Mindfulness Meditation

Mindfulness meditation is a process that can help you get in touch with yourself and your mind. This practice, a series of meditation techniques and philosophy, descends from Buddhist teachings. Basically, mindfulness involves having a total awareness of one’s self, their mind and body and consciousness, as well as having a completely open and curious mindset. Most importantly, mindfulness involves slowing the mind down so as to be aware only of the immediate present. Before attaining this mindset, one must clear away all thoughts of distraction.

How can you start doing this? Start by finding a quiet and comfortable place to relax. You don’t have to lie down; in fact, you can sit in a chair or on the floor. Keep your head, neck and back straight, but do not tighten up. Now it’s time to try and relax. Remove all distractions from your mind, everything related to the past and future. Live in the present and let your mind become only aware of the immediate present.

It also helps to use what is called the “anchor.” This is an object that can be focused on, in order to help you clear your mind. Some doctors have used physical objects (remember the old swinging clock?) though a more modern anchor is a concentrated series of breaths. If you become aware of your breathing, and focus deeply on the sensation of the air moving in and out of your body, as well as the rising and falling of your belly, and you really focus on all these physical processes, then this can be your anchor.

Do not try and ignore other thoughts and distractions because this will involve too much fighting. On the contrary, let the thought come and go and concentrate on remaining calm.

Eventually you will start to feel this completeness and calmness. After it passes, sit still for about two minutes and let yourself become aware of where you are. Return to routine gradually, slowing things down. Guided mindfulness meditation will help improve many aspects of your life.

When you experience Buddhism you experience…life. Visit BuddhaLogic.org | the ultimate tool for self discovery.

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Body Gratitude Meditation

A symphony continually plays inside your body. A harmony of rhythms works without interruption to keep you alive, and when one system loses its tempo, the melody — that is, your health — begins to suffer. Though we tend to notice the aches and pains of living and the wrinkles of aging more than the miraculous coordination of the body’s functioning systems, it is important to acknowledge the phenomenon that is the human body.

The following meditation will give you an opportunity to offer your body the recognition it deserves, while creating a sense of empowerment and an atmosphere of calm.
 
Body Gratitude Meditation:

Begin by turning your attention inward. Breathe.
Notice your lungs. Your lungs draw-in oxygen and release carbon dioxide over 15,000 times every day. Thank you, Lungs.
Your heart beats about 100,000 times every day of your life. Thank you, Heart, for keeping me alive.
Life-giving oxygen is carried from the lungs and heart through hundreds of miles of blood vessels, nourishing each and every cell. All this occurs without conscious thought or effort. Thank You.
Your bones not only provide your body with a structural framework, but the marrow inside produces your blood cells; talk about a multi-tasker! Thank you, Bones.
The ligaments, muscles, and connective tissues form your personal shape, and make movement possible. Each of these parts conforms depending on how the body is being used. I am thankful for my movement.
The skin is your largest organ and spans about 20 square feet! The skin serves as a layer of defense which protects against the outside world. Thank you, Skin. 
The immune system furthers our protective defenses, fighting disease and cancer on a daily basis. The colds we contract are few compared to the number that have been detected and eliminated already. I appreciate my immune system.
Lymph is the immune system’s highway. This silent transportation network reduces inflammation, and maintains health. For this, I am grateful.
Seven glands secrete the hormones that construct the finely-tuned symphony of chemical communication and function. Thank you, Endocrine system.
I am thankful for my liver, my stomach, my intestines, my pancreas, my kidneys and my bladder. My organs work in ways beyond my comprehension, and allow life.
The brain and the billions of nerves in the body combine function with the network responsible for managing the body’s other systems. For this, I am thankful.

Try using this meditation to help you express gratitude for your body. Every second of every day, the body works in a concert of precision and artistry while you’re busy navigating traffic, surfing the internet, chomping down fast food, or daydreaming. Add this quick, few-minute meditation to your schedule and recognize the many miracles needed to keep you alive.

To learn how to take care of your muscles and regain your vitality, visit http://www.vitalselfinc.com Anita Boser is a Certified Hellerwork Practitioner, Professional Structural Integration Practitioner, yoga teacher, and author of “Undulation Exercises.” You can read her weekly blog articles at http://www.undulationexercise.blogspot.com

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Meditation – How to Prepare

Preparation is the key to so many things, meditation included. In order to get the best benefits from your guided meditation it is necessary to create the right environment.

* Choose a quiet place:

To get the most from your guided meditation choose a quiet place where you will be able to listen without any distracting noises.
You may choose to listen through headphones or speakers, which ever suits you best.
Remember get the volume right first before you settle down to your guided meditation.

* Ensure you will be comfortable:

Staying still in one place is much easier when you are totally comfortable.
Listening to guided meditations whilst lying down either flat, for example on a bed, or propped up slightly on your sofa is the best way to relax your body.
It is also important to be at a comfortable temperature for you.
You may want to heat the room, cover yourself with a blanket or pop some warm socks on.
Remember to wear something comfortable, nothing too tight or restricting.

* Do not disturb:

Organise your meditation time without disturbances. Maybe when you are on your own or when the kids are asleep.
You may also want to put a ‘Do Not Disturb’ sign on the door and let people know that you do not want to be disturbed and for how long.

* Lighting:

Make sure the lighting is suitable for you.
Close the curtains if you wish, light a candle or put on a soft table lamp. Experiment and get it right for you.

* Be in the right frame of mind:

Although guided meditations will calm and relax you it is still important to be in the right frame of mind when you begin.
You will not get the most from your guided meditation if you are angry, upset or rushed and constantly thinking other thoughts.
Maybe take a short walk first or shake each leg and arm several times and shake off those lingering negative emotions.

* Rehydrate:

Have a glass of water ready for when you finish your guided meditation.
Take a moment after opening your eyes to relax and drink the water slowly.

* When is a good time?:

Think about when is a good time to do your guided meditation.
You won’t want to be rushing around straight afterwards, maybe last thing at night is good for you or schedule in time when you get home from work.

How often is up to you.

What feels right for you and remember as with all habits this will all come naturally the more you practice.

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Guided Meditation – An Overview

The concept of meditation has reached a stage of widespread popularity. Most people around the world know about its benefits, but only vaguely. Even as there are many CDs, books and magazines to provide ample information on the subject, the compatibility of different meditation techniques always varies from individual to individual and can be practiced only when the thing is tested by a professional.

The object of this article is never to turn your views against meditation. It would be foolish to try to do so, since meditation and its effects and the positives it can offer have been proven beyond any doubt. But the opportunity is taken here to let you know how wrong the choice of a meditation technique can be for you unless it really suits you. Possibilities are that without the help and guidance of an appropriate teacher, you might only be able to derive minimal advantages from it. Indeed, the objective instead should be to optimize meditation, to find out what suits you best and get the maximum advantages out of the same.

But there is another and a very serious problem involved. When you place yourself before the vast sea of information about the principles, basic philosophies and practices of meditation, chances are you might simply get bedazzled. After all, meditation, though it grew primarily out of the Pan-Hindu cult in greater parts of India, different sects (e.g. Buddhism) have molded it in different patterns to suit their individual needs. So you are likely to get confused regarding which path you should undertake for yourself.

Unless you are individually guided in this path, it is too tough for anyone to grasp the entire philosophy of the art he or she is practicing.

Some people contemplate joining a group to solve the problem, but really it helps little. The only solution that follows is to get a professional who can guide you individually in this business. During the course of the training be sure to let your instructor know your personal needs from meditation, so that he or she can alter his or her own schedule to optimize the learning for you so that you gain maximum benefits.

The following guidelines may help you somewhat before you prepare yourself for guided meditation:

a. Be very specific and objective about your meditation goals. For this, you first need to know what you really want from the process.

b. Find the suitable program of meditation. Choose the one that suits your lifestyle best.

c. Speak with the teachers of guided meditation and find out a suitable program for yourself.

d. Get to know clearly about the duration of the course, its calculated costs, and the clauses for refunding of initially paid money and the guarantees given by the course authorities.

e. Practice the techniques for a while and get to know if they are really working for you up to the satisfactory level. You are the one who would know best.

Please realize that this is a course offered to you by professionals so that you can improve your lifestyle, your living habits and your management skills. If, in any way, you are not satisfied with your progress, be bold enough to let your teacher know so that your money paid can be refunded back. It is never really just an ordinary set of exercise for you-even after you will have completed the course, the effects must guide you towards further, continuous practice and an improved state of living. So the phrases like “Nobody can teach you to meditate,” and “It’s all up to you,” are simply not to be paid heed to.

Here’s an excellent way to start enjoying the benefits of meditation today. The Deep Zen audio program is easy for anyone wanting to learn how to meditate offering a free demo, and helps advanced meditators achieve deeper levels of meditation too. Try another free demo here: Totally Tranquil

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Meditation Breathing Tips

There is more to Meditation breathing than just taking long, deep breaths although that is a good place to start.  Once you are meditating on a more regular basis and you want to start achieving deeper levels of meditation and relaxation you will need to try using different breathing techniques to help you reach those goals.  Here are some easy meditation breathing exercises that are commonly taught to people who are just starting to meditate.  If you have any trouble with some of the more advanced breathing techniques later on down the road you can always come back to these basic breathing techniques.

Long Deep Breathing – Long deep breathing is essentially what you’re already doing; it’s just doing it in a more focused way.  Long deep breathing is when you use your diaphragm to breathe in, hold a breath for several seconds, and then blow it out.  This type of breathing is excellent for reducing tension or calming you down when you’re angry or upset.

Breath of Fire – The Breath of Fire technique is a breathing method used primarily in Kundalini meditation.  Breath of Fire is performed by pulling in oxygen through your nose then pumping it out of your body rhythmically without tensing your chest, rib cage or abdominal muscles. The Breath of Fire, when done correctly, has the same action that a bellows that is used to start a fire has.  It’s usually the second type of meditation breathing exercise that people learn.

It is important to must some breathing techniques so that you can have effective meditation sessions.

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Relieve Your Stress With Meditation

Most of us lead busy, fast-paced lives. We have too much to do and too little time, and may be dealing with career pressures, family difficulties, or financial problems on top of everything else. Doctors have known for some time that there is a direct link between stress and a variety of health problems including headaches, stomach problems, heart problems, skin conditions, and high blood pressure, as well as depression and anxiety. While we can’t eliminate all stress from our lives, we can take steps to reduce its effects, and meditation is a wonderful way for you to calm down and regain your balance.
 
Meditation has been used for centuries as a way for people to reflect, relax and connect with their inner selves, but it is not some mysterious ancient art that requires years of study. At some time in your life, you have probably experienced a meditative state, a feeling of peace and serenity, simply by walking through the woods, or enjoying a beautiful piece of music. With just a little practice, you can achieve that peaceful state whenever you wish, and feel refreshed and ready to take on life’s challenges.
 
Try to Meditate Daily
Pick a time that works for you. If you have children, wait until they are in school or napping. Many people meditate in the morning as a relaxing way to start the day, while others like to meditate before bed. The time of day is not important, nor is the amount of time you spend meditating. Twenty to thirty minutes is good, but even if you can only spare 5 or 10 minutes you will still benefit from it.
 
Meditation Basics
Choose a quiet place with few distractions. If you like, you can light incense or a scented candle, but it isn’t necessary. Some people find it helpful to listen to relaxing music or nature sounds while meditating; others prefer complete silence.

You can sit cross-legged on the floor, or sit in a chair with your back supported. The important thing is that you are comfortable. Place one hand on each thigh, or cup your right hand under your left in your lap. You do not have to stay still to meditate! It’s ok to move or scratch an itch! Don’t feel that you have to shut out the world completely to get the benefits of meditation. If the phone rings, or there is some other brief interruption, just take care of it, then go back to meditating.

 
Breathing
Keep your spine straight, but not stiff, as this allows you to breathe deeply. Breathing deeply helps you to relax and concentrate because more oxygen is getting into the bloodstream. And deep breathing actually slows your heart rate. When you have found a comfortable position, begin focusing on breathing deeply. Follow each breath as it enters your nose, goes down into your lungs, and then out your nose again. Feel it on your upper lip as you exhale. Breathe in to the count of 4, and exhale to the count of 4. Feel the muscles in your body beginning to relax.
 
Don’t be concerned if you find it difficult to relax in the beginning. Trying too hard to relax can be stressful in itself! You may find yourself thinking about work, or all the things you need to take care of that day. If so, just acknowledge the thoughts that come into your head, but then let them go and focus again on your breathing. You may also want to start with shorter periods of meditation and work up to longer sessions.
 
Visualize
Visualization is a great tool to help you relax. Imagine yourself in a place that you find peaceful, for example, the beach. Think about the sounds you would hear there:  the cries of the seagulls, and the sound of the waves on the shore. Imagine how the sun feels on your skin, and the smell of the salt air. You might choose to visualize being in the woods, or in the mountains. Whatever you choose, imagine every detail as if you are actually there.
 
Meditation is only one of the ways to reduce the stress in our lives. Eating healthy foods and getting enough sleep and exercise are also very important. Take a look at your lifestyle and decide whether you need to make other changes, but try meditation, too. It is a great way to relax and reduce the negative effects of stress, and you will feel the difference immediately.

Louann Vertrees is an entrepreneur and freelance proofreader and editor. She has also worked as an English teacher and counselor, and holds a Master’s degree in Educational Psychology. Among her many interests are Eastern philosophy and holistic health care and disease prevention. Visit her website at http://azproofreader.com

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Meditation – Some Misconceptions

Definitions of Meditation include the following:
An upliftment of mind and consciousness.
A condition of elevation of the spirit.
A stillness of thought that gives birth to new inner experiences.
Cessation of the chatter of the mind to enjoy total calm.
Expansion of consciousness and understanding of life.
Exploration of the worlds between waking and sleeping and between soul and spirit.
Extraordinary states where the reality comprises exquisite beauty, perfect truth and
limitless love.

Misconceptions:
There are many who have not experienced the flights of the soul and spirit through meditation who allow ignorance or negative opinion to prejudice their minds and make them timid of practicing this simple technique. In our western culture we have been restricted in adopting meditation as a popular practice until relatively recently. Now it is becoming accepted by many individuals but also by the healing professions, particularly those involved in psychology, psychiatry and stress relief. Most importantly, it is now a natural extension of young people’s interests, confirmed and strengthened by their direct experiences.

Meditation is now generally seen to offer such benefit that we are encouraged to reconsider our thoughts on the subject and review any misconceptions we may have.

For those who are concerned that they may be influenced in a way that weakens self determination, it must be stated clearly that the meditative state is not a trance-like state but a self induced attunement of awareness chosen by each individual. Each of us stays conscious throughout our ‘quiet time’, although often with expanded, elevated or vital new awareness.

The practice of meditation is thought by some critics to be a waste of time.

However, it is meditating that allows our thought to be free to travel as we first direct it and then rewards us with quality feelings and thoughts that uplift us or bring us peace. Benefits are usually lasting and can result in increased vitality, clarity of thought and feeling and a sense of well being. Time well spent and becomes a channel for our personal inspiration.

Meditation is sometimes seen as strange or a potential threat to religious belief. But as meditation is universal this thought has no credence. All religions embrace some form of meditation and prayer. Meditation is to strengthen spiritual values and encourage the practice of sincere religious principles, allowing that the realm of our own thoughts is a very private province.

Meditation helps us develop the ability to mature as a person, to express our talents and potential and to train our minds so that our thoughts are not capable of destroying our peace but of helping our total well being.

It is then that we can be of assistance to others.

Sally Janssen is a writer, health educator and Yoga teacher well known both in Australia and abroad for her skill in demonstration of the Hatha Yoga practices and her wisdom in applying the principles of Raja Yoga – the study of the mind and consciousness. More details at http://www.essence-of-yoga.net.

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Do Yoda Proud: Meditation 101

Meditation refers to a state exactly where your body and mind are consciously calm and centered. Practitioners of this art report elevated consciousness, concentrate, and concentration, in addition to a more constructive outlook in existence.

Meditation is most commonly related with monks, mystics along with other spiritual disciplines. Nevertheless, you do not have to be a monk or mystic to appreciate its advantages. And you don’t even need to be in a special location to practice it. You can even try it inside your personal living room!

Although there are lots of different approaches to meditation, the basic principles remain the same. The most essential amongst these rules is that of getting rid of obstructive, damaging, and wandering thoughts and fantasies, and calming the thoughts with a deep feeling of concentrate. This clears the thoughts of particles and prepares it to get a greater high quality of activity.

The damaging ideas you’ve – those of noisy neighbors, bossy officemates, that parking ticket you obtained, and unwanted spam- are said to contribute to the ‘polluting’ of the mind, and shutting them out is permits for the ‘cleansing’ from the thoughts so that it may focus on deeper, much more meaningful thoughts.

Some practitioners even shut out all sensory input – no sights, no seems, and nothing to touch – and try to detach on their own in the commotion around them. You may now concentrate on a deep, profound thought if this is your goal. It might appear deafening at first, since we’re all too accustomed to continuously listening to and seeing issues, but while you carry on this physical exercise you’ll find your self turning into much more aware of everything about you.

In the event you find the meditating positions you see on tv threatening – these with impossibly arched backs, and painful-looking contortions – you’ll need not worry. The principle right here is to be in a comfy place conducive to concentration. This may be while sitting cross-legged, standing, lying down, and even walking.

In the event the place allows you to relax and focus, then that will be considered a great starting point. While sitting or standing, the back should be straight, but not tense or restricted. In other positions, the one no-no is slouching and falling asleep.

Free, comfy garments help a lot within the process because tight fitting garments tend to choke you up and make you feel tense.

The location you carry out meditation should have a soothing atmosphere. It may be inside your living room, or bedroom, or any place that you feel comfortable in. You might want an exercise mat if you plan to take around the more challenging positions (if you feel much more centered doing so, and if the contortionist in you is screaming for launch). You may want to possess the location organized to ensure that it’s soothing for your senses.

Silence assists most people loosen up and meditate, which means you may desire a peaceful, isolated region far from the ringing from the telephone or the humming from the washer. Satisfying scents also assist in that regard, so stocking up on aromatic candles is not this kind of a bad concept both.

The monks you see on tv making those monotonous sounds are actually executing their mantra. This, in easy terms, is really a short creed, a simple sound which, for these practitioners, holds a mystic value.

You do not have to perform such; nevertheless, it would pay to note that focusing on repeated steps such as breathing, and humming assist the practitioner enter a greater state of consciousness.

The principle right here is focus. You could also try concentrating on the certain object or thought, or even, whilst retaining your eyes open, focus on a single sight.

One sample program could be to – whilst in a meditative state – silently name each and every a part of you body and concentrating your consciousness on that part. While performing this you ought to be aware of any tension on any part of the body. Mentally visualize releasing this stress. It works wonders.

In all, meditation is a fairly risk-free practice and its benefits are well worth the work (or non-effort – remember we’re calming).

Studies have shown that meditation does deliver about beneficial physiologic effects to the physique. And there continues to be a developing consensus within the medical community to further study the results of this kind of. So within the close to future, who understands, that mystical, esoteric factor we call meditation might become a science by itself!

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The Art Of Tantric Meditation

Tantra is a methodology to bring both mind and body into harmony, and meditation is a useful tool to use in order to make that happen in an organic way. Once you realise that there is no set story pre-written for you–that is, your life is not some sort of fixed existence, but a free-form existence controlled by you alone–only then can you reach your true potential. To fully understand the art of Tantric meditation, the Tantric idea of self-emptiness must be completed first. This is a Buddhist concept that means one has neither ego nor a self. Your potential can be reached, but it must be constantly worked at.

In order to empty yourself through Tantric meditation, you must mentally detach yourself from everything that gives you a false sense of selfhood. These bonds can be physical, emotional, or psychological, but they all must go. Any habits, instincts, or predetermined notions you may have must be relinquished. This includes memories or any traumatic experiences you may have suffered in the past. Everything that you feel defines you in some way or another must be forgotten. This is very important, because if you cannot do this, you cannot self-empty.

Once self-emptiness has been achieved through Tantric meditation, you have to envision yourself as an enlightened being; this doesn’t mean believe yourself to be a deity, but to acknowledge that you’ve achieved enlightenment. This means that you have realised the steps you’ve taken in order to achieve this goal. Through self-emptying, you have detached yourself from the bonds that keep you in a pre-defined role and marching toward a pre-determined goal. You don’t have to live like that; you do have a choice. Meditation helps you visualise your enlightened self and realise this goal.

Tantra involves the delicate balance of both male and female energies in the body. When these are in balance, both the mind and body are in harmony and in sync. Through Tantric meditation, we can discover the things in our lives that prevent us from reaching that equilibrium and channel out those things from our minds through self-emptying. In your enlightened state, you can realise what had been keeping you from achieving your balance. In the end, you’ll end up feeling like a complete individual. Although you probably see it all the time in romantic comedy movies, you absolutely do not need anyone to “complete” you; you can complete yourself!

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A Guide to Meditation

Meditation is about learning to become present in the moment. Being present in your life and having a calm mind are essential to optimal health. A quiet mind however is not something all of us can make happen automatically. If you’ve never taken the time to meditate or perhaps you are struggling with meditation here are some ways to improve upon this in your life.

The very first and most important thing is to listen and tap into your breathing. Breathe however you feel most comfortable but make sure you are taking deep and full breaths. This will help you to stay in the moment and clear your mind of distractions. A lot of people believe that meditation is about leaving your body, but in actuality it’s about getting into your body and the space between your thoughts and your body. Everything is connected to everything else.

There’s a lot of question as to how much and how long to meditate for. It’s better to set yourself up in the habit to meditate rather than to overdo it some days and not enough on others. If you set yourself up to meditate when you wake up in the morning or whenever works best for you, try and set out to do it every day. When you set up a time to meditate choose a length of time that works for you such as 10 or 15 minutes and gradually work up to an hour or even an hour and a half. The more of a habit this becomes the easier your mind will be able to shut down.

Clear your mind. Take a few minutes before beginning your mediation to think about everything you have going on in your head. Write it down in a journal or electronically, but take five to ten minutes to let yourself work out everything that is distracting you. Let your stream of consciousness flow out. You’ll be much more effective when you let your mind deal with everything that is going on. When you have thoughts of the past and future crowding your mind, you lose the power of intention and your goal of awareness.

A final note, you do not need to bend like a pretzel or be a yoga master in order to position yourself for meditation. The best position is to sit in a chair comfortably. Place your feel on the ground and do not cross your arms or legs, just place your hands open on top of your legs. Sit upright and make sure that you have support for your back. Do not sit or lie down in a place where you may typically relax or sleep as you may drift off to sleep during this exercise.

With these steps you should find it fairly easy to glide into your daily meditation. There are so many good reasons to be meditating. Meditation can assist with blood flow and oxygen consumption, chronic diseases like allergies, reduce pre-menstrual syndrome, help to build your self-confidence and most of all lead to a deeper level of relaxation improving your overall condition. Take a moment, breathe and allow yourself the time to be conscious in your present self.

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