Discover What Meditation Can Do For You!

I discovered meditation in my late teens to aid in my stress and struggles through an eating disorder. Now, nearly twenty years later, I teach others how easily meditation can significantly plant the seeds for health and healing in modern life.

The benefits of meditation have been thoroughly researched and documented by world-class research institutions such as Harvard University, University of Pennsylvania, Monash University and the Universities of California and Massachusetts. The scientific and medical communities first began testing the value of regular meditation practice in the 1960's. They were surprised to discover that meditation prompts the relaxation response and acts as an antidote to stress.

Just do a quick Google search on the 'benefits of meditation' for a fascinating and impressive list of praise and recommendation from both clinical study and direct experience.

Today, doctors and health practitioners continue to discover the increasing benefits on the human mind, body and spirit. Regular meditation is showing a significant improvement for those who suffer from high blood pressure, heart disease, rheumatoid arthritis, skin disorders, depression, infertility and chronic pain from diseases such as cancer.

As you improve your technique with regular practice, meditation has proven to enable you to heal physical and emotional hurts as well as improve your immune system. Over time you will learn how to cope with fears that may be causing you anxiety, as meditation helps to diminish destructive emotions such as anger and unhappiness.

If you practice meditation for at least 20 minutes every day, you will discover life changing benefits on many levels. The size of the benefits will always be in direction proportion to the amount of time and regularity of your meditation practice.

Perhaps after one 20 minute practice you may notice a greater capacity for a fuller breath that is easier to become aware of. After a week of daily practice you may notice an overall sense of calm and peace, lower stress levels, less physical tension, quality sleep and a higher tolerance to situations that previously made you irritated and tense.

Clinical studies discovered that the benefits of regular meditation include …

• A significant reduction in the effects of stress in your life
• A greater sense of calm and peacefulness
• More clarity of thought
• Greater self-confidence and improved self-esteem
• A sense of physical, mental and emotional wellbeing
• Better sleep
• More physical energy
• Increased motivation
• Assisting in the treatment of illness and disease
• Lowering high blood pressure
• Regulating weight
• Increasing mental capacity
• Assisting in pain management
• Relief from mild depression, tension headaches, irritable bowel and PMS
• Increased focus when studying or preparing for exams

With increasing instances of prescription antidepressants, stress leave and anxiety, there is no better time to practice inner calm than now …

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Loving-Kindness Meditation

Be imprisoned in meditation posture. Imagine a rose-colored lotus bud on a silver disc is at your heart. Allow the bud to open and visualize it radiating golden light which forms a sphere containing you at its center. Kindly and gently repeat, “May I be happy. May I be free from suffering. May I have the causes of happiness. May I be free from the causes of suffering.” until you fell loved and appreciated.

Now bring to mind someone to whom you have warm but not intimate feelings. Imagine they are listed in front of you. Expand the sphere of golden light until they are also contained within its radiance and safety. Look at them kindly and with loving warmth wish they happiness repeating, “May you be happy.” May you be free from suffering. May you have the causes of happiness. until you have a great love for them.

Now think of someone to whom you are neutral. Invite them to join the two of you and expand the radiant gold sphere to include them as well. With kind, gentle words wish them well repeating, “May you be happy. May you be free from suffering. until your love for them is equal to the love you have for yourself and your friend.

Now bring to mind someone who has harmed you greatly. With great kindness invite them in and make them feel at home. Expand the golden sphere to include them. Look at them with unwavering gentleness while lovingly repeating, “May you be happy. May you be free from suffering. until your boundless love for them equals the love you have for yourself and the others.

Now expand the golden sphere til it holds the entire universe and all the animals that live in it. With infinite love radiating to the four quarters and in the six directions, wish all beings happiness repeating, “May all be be happy. May all be be free from suffering. May all beings have the causes of happiness. the causes of suffering. ” until your love for them has no limits.

Once again, return your attention to yourself repeating, “May I be happy. May I be free from suffering. until there is no difference in the love for yourself and others.

With comfort and effortless ease, sit in this infinite golden space of radiant, unbiased love.

When you are finished, dissolve yourself, your companions and the universe into the golden light Let the golden light dissolve into the rose-colored lotus which dissolves into the silver disc and the silver disc into emptiness, the unobstructed space of all possibility.

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How to Meditate in 5 Simple Steps

Meditation is becoming more and more fashionable in the Western world. It offers a way to relax and de-stress without resorting to caffeine, alcohol or anything stronger. If you want to know where to get started, check out these tips on how to meditate.

1. Set regular time aside

Like any other hobby or habit, you should set a regular time aside for your meditation. Depending on your schedule, this could be as often as daily or maybe just weekdays or weeks. The important thing is to get started, so even if you can not fit in your ideal schedule or if you miss the occasional day, you're still doing a lot better than deciding to start meditating “tomorrow.”

2. Set aside a quiet space

Most meditation techniques involve you getting immersed in your own private world. Which means that you need a quiet space where you will not be disturbed.

That could be a room in your home, your garden or it could even be a deserted area of ​​a local park. You'll probably instinctively know when somewhere is right for you – it will give off the right vibes and you'll probably get a gut reaction that it's correct or be able to visualize yourself meditating there.

Make sure that your phone is turned to silent and that your friends know that this time is reserved so that they do not disturb you without it's absolutely imperative.

3. Get comfortable

Not so comfortable that you fall sleep. But definitely find something to sit on that will be comfortable for the length of your chosen meditation session. Some people use a meditation cushion for this, others just choose a comfy chair and yet others will sit in something like the lotus position for their meditation. Some people prefer to lie down although if you decide to choose this option, make sure that you're not tempted to doze off.

As you can tell, there is no single correct way to get comfortable for your meditation session. It's better to choose a way that suits you than it is to feel uncomfortable and use that as an excuse not to meditate at all.

4. Make sure that you're relaxed

This is a bit of a chicken and egg situation. Meditating will help you to relax but you need to be relaxed in order to get maximum benefit.

Do not get too hung up on this part of the equation. As you practice meditating, you'll gradually start to become more relaxed anyway.

But if you find yourself getting hurt up before the meditation session even begins then take a few deep breaths to help relax yourself. Maybe treat yourself to a guided meditation to help you progressively relax and use that for the first few times that you meditate.

5. Let your mind go quiet

If you're like most people, this is not easy at first.

Our minds are used to buzzing and they do not stop easily just because you've decided to meditate for a while.

As you begin to meditate, practice allowing your thoughts to quieten down. Personally, I like to imagine that these nagging thoughts are leaving my body every time I breathe out – almost hitching a ride on the air I expel.

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How to Use Meditation to Easily Achieve Your Goals and Amplify Your Success

Every meditation should begin by focusing upon 7-10 deep breaths. It's not a rule but a good head-start for deeper meditations.

Occasionally, the whole game is to improve channeling of energy. That's the very reason some people find themselves in the state of meditation even when they are busy doing their daily work. They are so focused and certain about their intention. Do not just meditate for no reason or you'll make it pointless and soon quit. Have an intent.

The intention is what makes our lives move. So is in meditation. Self-discipline comes with clear intentions. First of all, understand why you are meditating and what return you will get from meditating. Be absolutely clear about your desire.

Because when you meditate and get deeper into yourself, you energize your aura and energy literally flows through you. Your goals and desire will manifest way faster than normal. As you practice further, you'll have some kind of psychic achievement where you'll be absolutely able to focus all your energies on to anything you intend to.

And did I forget, you'll have some strange and divine experiences on the way?

Simply speaking, you'll amplify how life unfolds onto you. So, least we can expect is you pointlessly channel your energies into negative manifestations. All you need is some simple goal setting approach.

Inculcate some simple self-discipline into your lifestyle. Here is a simple goal setting guide for help.

Step 1. Take an exercise book and use it only for writing down your goals. My guru taught me every one of us has desires. And we should keep ourselves reminding us our desires, every night and morning so as to channel our energies in those directions and making them achievable.

Step 2. Every day, after meditating in the evening, generally before going to bed, write down exactly what you want your life to be in present tense. Try to be as much positive as possible. For example, if you want yourself to be healthy and sexy, you might write “I am so thankful that I've a healthy, muscular and sexy body. great body. ”

Try and avoid as much negative words as possible, like problems, solutions, etc. Write as if what you want in your life has already happened and you're happy about it.

Step 3. Read it every morning – The first thing to do every morning is to read it out. Read what you wrote last night and keep yourself reminded about how you want your life to be and how you want to utilize the tremendous stock of cosmic energy accrued within you due to regular meditation practice.

Step 4. Try and stay away from distractions – Do not try to control yourself as the divine consciousness know what's best for you. Once you give it up, you'll find all the stuff automatically aligning for you. Bush and you'll feel like the divine guidance is not working.

I really regret when people learn meditation as a technique. Well, believe me, it's not a technique. Get technical and you'll fall in the trap of staying where you are. No doubt, you'll improve your physical realities like relieving stress, you'll have a hard time moving on to higher dimensions.

Try meditating as if it was a God's grace. It's your intentions that matter ultimately because that's how your manifestations will unfold.

Summary – Write your life's goals every day, after meditating in the evening. Read them right after you get up in the morning. Feel them. Focus upon them. Write down how you want each and every aspect of your life to be – from girlfriend to care, from health to happiness and you'll find self-discipline happen automatically to you.

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The Correct Procedure for Practicing Deep Breathing Meditation

Breathing meditation is one of the simplest and most powerful meditation anyone can perform. In fact, it is the basis of every advanced practice. Primarily, you will need 10 minutes a day if not more and some chair or cushion where that can keep your body straight.

This meditation is so simple, you can perform it anytime and almost anywhere. Make sure you do not do it at bus-stops or you might miss one.

Step 1. Sit comfortably, close your eyes slowly and do not worry too much about anything. It does not matter for now if there is any noise around. Just close your eyes and for some time try to be in the moment. Try putting on a timer if you need. Though, I suggest you simply sit and enjoy the grace.

Step 2. Observe your breaths. Focus. Feel each breath going inside, feel the moments of your body, your chest, your lungs, your nostrils. Feel each and every part of your body that's connected with breathing. Relax and simply focus on your breathing. Feel how the air is moving inside and coming back out. Disconnect from the outside thoughts and focus upon your breaths to connect with your inner world.

Step 3. Now, open your eyes and take a little jog. Walk for some time or dance. Do any physical activity you live for, say around 5 minutes. The key is to increase the rate of your heart-beat so that you breathe deeper. Deep breathing might not be easy in the beginning so use this exercise to make you actually need your body to breath deeply.

Step 4. Sit down and close your eyes again. Now, repeat the process of your breath observation. Observe your fast breathing. Your mind will seem more focused and after doing it for some time, you will feel some strange relieving sensation throughout your body. Well, different people might have different experiences but primarily, you will feel a little different.

This is an advanced level of breathing meditation most people never do. You can also perform some breathing techniques to better focus upon your breathing.

Just 5-10 minutes of breathing meditation can help you improve concentration and balance your chakra energy, your blood pressure and also bring in more cosmic energy to feel confident, happy and relaxed. You can perform this process anywhere.

You do not need to sit in a specific position as the main purpose of this meditation is to simply align you with your energy, your true self. This meditation relieves stress and help you stay calm on the go.

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5 Keys to Meditation

Meditation is a widely used tool to acquire or maintain self control. Gaining control of your thoughts and thought process can give you something you never had before; peace. My 5 keys to meditation are; finding a good environment, expect positive results, start slow, and go with your thoughts, regularity and consistency. Throughout this article I'll explain each key in further detail.

1. Find a good meditation environment-
Your first task is to find a good place to meditate. If you are more comfortable or peace outside; go there. If you would rather be indoors on a bed, in a bathtub, it all depends on you and your comfort zone. Make sure the area is quiet and free of distractions. Be sure that you are comfortable, if you are uncomfortable, move until you are

2. Expect positive results-
Know what you want to accomplish from meditating. Expect good things to come from it. Do not have overly high expectations, but expect reasonable results.

3. Start Slow-
If you are new to meditating; start slow. Meditating for long periods of time for a beginner could prove difficult. For that reason my opinion, start with five minutes. When five minutes becomes easy consider meditating for longer spans of time. What I mean being difficult is losing focus. Holding focus for long periods of time is difficult if you are not accustomed to it.

4. Do not fight your thoughts, go with them-
Yes, meditation is meant to help you learn control of your mind and thoughts, but it is not learned right away. Instead do not control your thoughts; question them. Focus on why you had the thought and what it means. Dissecting your thoughts is what brings you to a meditation state of mind where you are very close to your inner self. Tranquility comes from knowing yourself this deeply; understanding why your mind generates certain thoughts at particular moments brings peace.

5. Regularity and consistency-
Have a regular meditation schedule, daily is the best option. Pick a time that will be easy to slip away every day. Use normal downtimes; such as kid's nap times, bedtime, or early before the day begins. Stay consistent. Try not to miss it; it's alright, just start again the next day.

I hope this article helps you begin or continue a successful meditation routine. I believe meditating is an essential tool everyone should learn to use. If you have any questions feel free to comment, if I do not know the answer I'll do my best to find it. Good Luck in your meditations.

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The Spiritual Path in a Nutshell

Once you are on this journey of wisdom, you automatically develop and enjoy a connection with your fellow travelers; others like you who are on the same path as you. Keep this connection strong and support each other to grow. And of course keep your connections with your mentor / teacher / guru strong too as that will always inspire you and keep you growing.

True Wisdom leads to freedom and happiness; True wisdom is the greatest treasure as once it comes in, it never leaves you. Everything else is transitory as it comes and goes.

Life and relationships are impermanent there is no certainty. When we have comfort and luxuries in our life, we often become comfortable and complacent and forget how blessed we are. So we have them around us but do not really enjoy them consciously.

Again, only wisdom has the ability to make you enjoy every small thing in your life as a blessing.

Wisdom is the greatest treasure. It is the only thing that can ensure you a life of inner power, freedom and happiness. Wisdom will take you to a life of equanimity.

This is why it has been said by enlightened teachers “The price of wisdom is even above rubies”

But how do we harness the entire wisdom of so many thousands of years? How do we understand its application to us? How do we make sense of it to make our life better? What is the seed, the creation of this thing called life?

The first thing is that – You must give up the idea that you live in an unreal world! Often in many spiritual books it is written that we live in an unreal illusory world. But do not misunderstood this teaching. The world where you live and read this now is very real! This is where I experience life and everything in it.

Now let us move a step forward – How do I observe and connect with the experience that life provides me? How do I comprehend or become aware of what comes into my life on a moment to moment basis?

The connection between my external world and my inner experience of life happens first through my senses. My connection is through my eyes, which are the product of millions of years of evolution. I am a product of millions of years of evolution – just this awareness can make us humble. But what happens after my eyes pick up what passes in front of me … Do the eyes work alone or is there something deeper?

The eyes pick something up and then filter it through your mind where your past experience, conditioning and expectations live. In fact all your senses do this. They are connected to the mind without which no comprehension can happen. By themselves, the 5 senses can not make sense of anything … so the real question is – how do you make sense of it … how do you understand what you see with your eyes? How do you comprehend anything from this external world?

The key element in all this is the mind! Without the mind you are nothing.

So understand your mind, and you will understand how existence works, how life works.

Truth does not require Gods or religions, only you and your understanding.

The eyes, the nose, the ears – all the senses are connected to the mind, they derive their life through the mind. The mind is a filter through which everything in life passes before it becomes an experience for us.

How are you reading this now? It's through the eyes, but it means nothing to you without the mind to give it meaning and context. The sense you make of this moment, every moment and the whole experience of life depends on your mind, and this is why as I speak today, 15 people will pick up 15 different things. This is so because everyone has a different mind.

This makes you understand that there is no absolute reality, everything is relative. It also makes you understand that only when your mind changes, your life changes. Never before.

Understand the mind and you will understand everything.

Far greater than someone who has conquered the world is someone who has conquered himself or herself. Conquering yourself simply means first understanding your mind and then mastering it.

There is no world without your mind. Without the mind reality does not exist. Your mind is your reality! So there is no need to understand the Universe, or the gods, or anything external. Just understand this mind that is always a part of you, and you will understand truth.

There is a story about a Master and 2 students walking on a path along the mountainside. It is a windy day and the master spots a flagpole in the distance, where the flag is fluttering in the wind.

What do you see requests the master to his first student?

The first student studies the scene, contemplates and says that he sees a flag that is fluttering in the wind

The second student says that he sees the wind making the flag flutter.

The master then advises both his students that without their mind moving first, they would not even be aware of the wind or the flag. It is the mind that is moving and is deciding the immediate reality that the students experience, advises the master.

It is never about understanding what you see in life; it is about understanding the mind within us that creates the experience of life for us.

There is no need to master the external world, we must understand and master the inner world first; because that is creating our external reality.

And it is to master our inner world that we need wisdom and guidance and to be in the presence of enlightened gurus.

Our mind creates thoughts everyday, and these thoughts decide our experience of life; they create my happiness or unhappiness, high or low self self-esteem, good or bad feelings, joy or sorrow.

The world has not changed from yesterday to today; it's just my thoughts that are different from moment to moment, and so my experience of life is also different from moment to moment.

Training the mind is all you need to do; there is no need for sacred ceremonies or elaborate rituals. Keep it simple – simply train the mind.

Realize – It is ME that I need to work with; I am here to do work on myself.

If I need to see a different world, then I need to be a different person.

Have not the enlightened teachers said repeatedly – Be what you wish to see.

So now its clear that we need to work on the mind, but how do we train our mind? For the answer please read the second part here .

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Expedient Moral Relativism From a Meditation Point of View

Moral relativism is widely taught at universities across the world. The message is that there is no such thing as right and wrong, good and bad. Every view is as good as another. You can make up your reality and do as you please. This is misleading as the distinction is not made between resolving the practical conflicts of life and metaphysical problems over what type of existence morals have. Instead of standing up to the problem, relativists disingenuously replace it with pontificating over whether morals are absolute or relative, real, reliable, good principles of action or non-existential mental fabrications. This form of moral relativism is clearly open to be used by dishonest individuals as a smokescreen to hide their manipulative intentions and harmful behavior.

It is obviously untrue that all moral values ​​are equal and none is better than the other as some cultures are more successful than others and this is often stronger related to their moral values. Moral values ​​of emphasizing kindness, compassion and non-harmfulness are clearly superior as they lead to superior results. If all moral values ​​are held to be equally true then it would be impossible to reach meaningful concluding. For example, we could not say that present-day Germany is a better society than Nazi Germany was. Clear cut rights and wrongs born of well-proven experience and consideration towards others are necessary for social harmony and enterprise. Without this, the destructiveness of expedient individuals would have no restraining influence. Different cultures have different morals but this is not sufficient ground to assume that arbitrary moral relativism is the universal basis for behavior as these cultures do not accept arbitrary behavior is correct. Their moral systems are fixed and any violation of them is seen to be wrong.

The purpose of morality is to guide and regulate individual and social behavior. It is essential to distinguish between right and wrong in any situation as misconceptions decisions lead to painful results. On a metaphysical level no moral system has an objectively established truth or superiority but on a practical level good and bad actions can easily be distinguished as they lead, respectably, to good results (amelioration of suffering) and bad results (intensification of suffering).

Although right and wrong are not absolutes, you are not free to make up your own reality and do as you please since your actions have consequences and if they are painful this can not be construed as freedom. You also can not make up your own reality as you can not free yourself of your social conditioning. You depend on your condition to shape your reality. If you were separated from your conditioning, you would not be able to make sense of your life. You can not abandon important beliefs without losing many other beliefs as well, and also some ability to understand experience. As long as you are under the control of your condition, you are not free. Whatever you do triggers a chain of uncontrollable consequences. If you shift your stance, everything else adjusts to this to maintain a dynamic balance relative to your new position. This is what relativism means. It does not mean that as you shift your stance everything else remains static so you can exploit it from a different angle. It adjusts to meet you face to face and there is no way of wriggling out of this. Expedient actions never work. In the long-term everything balances out. Your consequences are perfectly matched and balanced to your actions and whichever way you turn, they are waiting to greet you with open arms. Finally, there is an unacceptably high level of disappointment, frustration and suffering in the world which often grows steadily with age. If it were possible to make up our own reality, we would certainly make up something else.

The way you think about and relate to an object or situation shapes the way you and others see it and this connects you with it. You feel that by moving your stance you can take the good and avoid the bad as it pleases you with no responsibility or indebtedness to others as though this is your inalienable right. But your actions to take the good aspects and give the bad to others deepen this connection with the object or situation and this creates a broad highway for the unwanted consequences of your actions to ineluctably return to their legitimate, if unknowing, owner. You can not stop these unpleasant returns from returning and because you are blissfully unaware of this connection you will be permanently surprised and wounded by their unwelcome appearance in your life. The results of your actions are your inheritance and that of your heirs who have been unwittingly drawn into your sphere of influence. They will reverberate through their lives for generations to come. When you move on to your next life, your results will be eagerly waiting to greet you, like long-lost family.

These ideas of yours that you have the right to do exactly as you please are so naïve and puerile they are pathetic. One hard knows whatever to laugh with amazement or weep with compassion.

Expedient moral relativism is the extreme incoherence of those who refuse to acknowledge the moral certainty that their actions have uncontrollable consequences and deny the necessity of a shared morality established on negotiation and consensus. It ignores the fact that we should do to others as we would like them to do to us and that they most probably will. It is weak, insipid and vacant. The problems of defending and dealing with unacceptable behavior are never raised. It is trite to say everything is relative, you have your way and I have mine. It is silly, impractical and irresponsible as whatever led to the disaggregation has not been acknowledged and the disagreement has not been resolved. Disagreements are real and must be deal with. Both parties take them seriously and, if left unresolved, they can lead to serious consequences. Expedient moral relativism tries to avoid the conflict and wish it away by ignoring it and pretending it is actually a metaphysical problem about whether or not morality exists. By confusing a practical problem with a metaphysical issue the problem is compounded. This is completely unhelpful as the conflict is still there and is deepening. Resolving the conflict is a practical problem. It has to be dealt with using level-headed, practical examination of purposes, discussion and negotiation. It has nothing to do with establishing the ontological status of morality. It has everything to do with working out a way to live and this is well within the reach of any fair, reasonable human being who has the will to make things work.

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The Two Levels of Experience From a Meditation Point of View

When, through meditation, the mind calms down with the complete suppression of rational thought, surprisingly, we do not find a blank, stupefying vacancy but an unimaginably brilliant awareness. This is coupled with a sublime happiness and a pleasure so intense that, at first, it seems impossible to bear. Simultaneously with the death of the dualities of rational thought comes the death of everything they create – the ego and the external world of the senses: sights, sounds, smells, tastes and touch. These no longer appear to the mind as they have been replaced with pure awareness. The labor and striving of trying to escape and control the world and all the disappointment and suffering these creators are absent as the mind, freed of its non-existential cruel master, the ego, functions spontaneously and effortlessly.

This clearly indicates that there are two levels to human experience, the conventional, ordinary, dualistic level of linear thought and the ineffable, effortless, ultimate level which is only experienced when duality is absent. As this level is reached after traversing and leaving behind duality, it is a reasonable deduction that it is deeper, more fundamental and truer than the conventions established by dualistic thinking. Since it is also the experience of sublime happiness and our deepest wish is to be happy, this experience can be seen as evidence that a final, ultimate reality exists and that there is our true nature is to be pure and happy, unblemished by any negativity. This is strengthened by the fact that as there is no duality operating, this state is independent of thought and free of any fluctuations which indicates there is an unchanging absolute.

These are reasonable conclusions based on an experience that is incontrovertible as the distortions of duality have long since been left behind. It is not intellectually generated speculation produced by imagination unrestricted by the data of experience. It is reasonable, transparent thinking which has the welfare of all that lives at heart. There is careful attention to detail, correct methodology and thought reaching a legitimate, trustworthy conclusion.

As this absolute or ultimate reality lies outside the reach of thought, nothing can be said about it. It can not be said to exist or to not exist. Furthermore, there is no other absolute, for if one looks for an absolute within the realm of ordinary or relative experience, no absolute can be found as everything here exists relative to everything else. Everything is propping everything else up. Nothing can stand on its own and nothing can qualify as an absolute since it keeps on changing with everything else. Nothing is unchanging and reliable. Although objects vividly appear due to operation of universal laws, they are empty of any true existence. The objects of experience are like a mirage. A mirage vividly appears to be water in the distance, but when you walk up to it to take a closer look, it disappears. When objects are analyzed to find their true existence, they divide into smaller and smaller parts. In the limit of this process of subdivision they disappear and absolutely no absolute existence can ever be found.

In ordinary or relative existence, everything exists relative to something else. If, for instance, we talk about an observed object, we must also talk about the observer. The observer only exists relative to the object and the object relative to the observer. The two define each other and together can exist independently of the other as then there could be no relationship of observing between them. Both would exist in an absolute abstraction, static and incompatible with anything. No change would be possible as there would be no relationship to effect the change.

This relative existence is called the relative truth as its objects are only true relative to other objects. It is not actually a truth as it is misleading. Its objects appear to have an independent reality when in fact they have a relative reality. They only appear true to ordinary awareness; absolutely they have no existence and are false. As long as we are prepared to accept them at face value, they appear to be true, but if we examine them carefully, we find them have no real existence.

The fact that all mental and physical objects disappear with the subsiding of dualistic thought indicates that thought is fundamental in the formation of the ordinary reality we experience. This further underlines that ordinary reality has no fundamental basis so that seeing it to be independently real is misleading. As the way we see things determines our beliefs and our beliefs determine our actions, it is essential that we see correctly. The pervasive presence of frustration, disappointment and suffering shows that we are not. As all this starts with the wrong view, the only way to correct it is to change our views.

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How to Meditate: 8 Important Tips For the Beginner in Meditation

On a therapeutic level, meditation reduces stress and chronic pain, improves sleep and mood. You are more present, more relaxed, more peaceful, healthier and happier.

On a degree level, meditation helps you see benefit the surface and changes the way you think. Your thoughts come into line with reality and this has substantial repercussions on your life.

The following eight tips will guide you on how to start and carry on meditating.

1. Posture
The body is the coarsest aspect of the mind and the easiest to train. If your post is relaxed yet upright, this effects the mind to become the same. Correct posture is the basis of meditation and is very important to successful meditation. Whether sitting on a chair or on the floor with crossed legs, sit with your spine and neck upright. To keep your neck straight you can tuck the chin in very slightly. If your directory is not erect, this will influence the mind negatively so your mind will tend to wander and you may fall sleep.

Place your hands in your lap with the palms facing up, the left hand supporting the right. Also curl your tongue up so that the tip rests against the roof of the mouth just behind the front teeth. This helps to calm the mind as when the tongue is controlled inner chatter is more subdued. This position of the tongue also helps to prevent excess salivation which can happen when the mind calms down.

Your eyes can be slightly open and staring down or closed whichever you find works best.

2. Meditation Object
Most of the time we are half-asleep as we are severely present. We are so pre-occupied with our thoughts that we do not notice what is going around us. Meditation keeps you awake. It allows you to notice the thoughts disrupting your mind so you can settle them and carry out your life with full attention. Meditation is a wonderful gift of staying awake so you can live life fully. You miss most of your life because you are somewhere else, rambling in your mind.

To stay wake and aware of what is happening you need to keep your mind focussed on a meditation object. This will keep it anchored in the present which where all of your life is carried out. The easiest meditation object is the breath. Keep your attention fixed on the sensations of the in-and out-breaths where they make contact with the nostrils. To help you keep your concentration make a soft mental note “in” on the in-breath and “out” on the out-breath. The value of having a focal point is that it helps you become aware when you have drifted away and are no longer in the present. Its strength as a reference point is augmented by the noting technique. As soon as you are aware you are no longer focussed immediately but very slowly return to awareness of the breath, ie hurry slowly back to the breath.

If a train of thoughts, a sensation or sound becomes strong enough to be in the forefront of conscious, then make it the meditation object. Place your attention on it with the appropriate note, “thinking, thinking”, “sensation, sensation” or “hearing, hearing” respectively. Here the mental note is repeated twice to gently strengthen the mind's focussing power. Carry on with this provisional meditation object until its vibrancy weakens and then return to the primary meditation object, the breath.

If you become heavy and sleepy, use the notifying “sleepy, sleepy” but now be vivid and sharp with the words. Use them like a dash of cold water in your face to wake yourself up. Only be vivid and sharp when you have to rouse the mind. Otherwise be slow, gentle and relaxed.

The training of focusing the mind is dynamic and flexible. Never forcefully use willpower to rigidly keep the mind fixed on the primary meditation object. Focus on whatever is in the forefront of consciousness and return to the breath as soon as you can. With this gentle, unhurried yet disciplined technique, the mind becomes reassured. With time will gradually calm down and become more available to you.

3. Strong Emotions
If, during meditation, you experience strong emotions, such as desire or anger, they will certainly be in the forefront of consciousness, vigorously agitating and disabling the mind. Make them your meditation object using the noting technique “desire, desire” or “anger, anger” to help you keep your focus. As soon as you can, return to the breath.

There is a tendency to desire the desire, to become angry with anger, depressed at sadness and frightened with fear. In particular you may linger when there is desire and become harsh with anger. To gradually wean yourself away from this when you notice you have become entangled in emotion, immediately apply the notifying technique but do it gently, especially with anger, where you almost lazily and usually note “anger, anger”

This way you either suppress nor become thought up in thoughts or emotions.

4. Silence
Outer noise, inner chatter and talking tend to scatter and fragment the mind. With silence the pieces start coming together. The mind becomes more harmonious and at peace. Music and talking are inappropriate in meditation if you see meditation as a journey to greater awakening and liberation. They distract or entertain you away from what is happening so you can never resolve it and move on. With silence you experience what is happening. You get to know it and understand how to deal with it.

5. Length and Frequency
Start with short sessions of ten or fifteen minutes and meditate more frequently. Remember you can easily keep the momentum going by doing informal meditations of short five-minute sessions during the day wherever you are. No one will be upset because you are silent and peaceful. Gradually increase the time of your sessions while decreasing their frequency. The mind often starts calming down after forty minutes of meditation so you should aim for forty-five to sixty minute sessions twice daily.

6. Place and Time.
You can meditate anywhere and at anytime. It is not necessary to sit down in a formal meditation posture and close your eyes. You can meditate while waiting for the bus, getting onto the bus or missing the bus. You should practice being aware throughout the day by gently focussing on whatever is in the forefront of consciousness. Just know what you are thinking, doing or experiencing while you are thinking, doing or experiencing without becoming too perfectionist or tense about it. Accept what is happening without judgment or commentary. Judgment or comment will distract you so you will never see what is actually happening. You will never learn how to encourage positive mind states and avoid negative mind states. You will stand still and not make any progress. This is what happens when you are half-asleep. You can not be present and can not be effective. With time you will become better and more practiced at being in touch with yourself. If you forget to be aware, as soon as you realize this, re-establish awareness.

When you are at home you can have more formal meditation sessions where you can meditate for a longer period of time without being disturbed. If you have had a particularly difficult day, when you meditate at home after work, you may need two or more sessions before the mind calms down and comes to terms with the events of the day. The mind needs this opportunity to digest and clear the day's activities. If it does not do this, thoughts back up and clog the mind. You can not learn as you are not getting the opportunity to observe and therefore habitually repeat the same mistakes.

7. Be Reasonable and Gentle
Do not punish yourself because your mind is unruly. For a whole lifetime it has been accustomed to agitation. It has been neglected and never been properly cared for. It has had to end the pain and pressure of a lifetime's backlog of unresolved thoughts and experiences. It will take time for it to adjust to the discipline of a new routine and calm down.

When you start meditating, it may seem that the mind is becoming even more agitated and you may think meditation is bad for you. It is not becoming more agitated. You are becoming more aware and for the first time you are seeing how disturbed the mind is. Storms of thought have always been rushing across the surface of the mind but you did not realize it.

8. Allow the Mind to Flow in Your Daily Life
Keep your focus on whatever is passing through the front of conscious, do not follow it. As when sawing a piece of wood, the eye remains focussed on the point of contact of the saw with the wood and does not follow the saw up and down, in carrying out your daily life the mind stays focussed on whatever is currently flowing through the front of consciousness without trying to follow the contents of consciousness either into the past or the future. There is no need to ponder over them as your life can only be lived out in the present. If you spend time in the past or the future, large chunks of your life go missing. While doing your daily activities, just allow thoughts and experience to flow through the mind while observing them with care and interest. Be a peaceful observer. Do not run returns and forwards following after thoughts and trying to hang onto experiences. If you have to recall something from memory or plan for the future, be aware that you are performing this function.

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Meditation: Mindfulness Meditation Leads to Greater Wellbeing and Happiness

Meditation is not another extra activity to be often practiced when you have the time for it. Nor is it a specialized activity that can only be performed by the few and under unusual circumstances. It is essential for your wellbeing and can be done by everyone through the day. Without abandoning your ordinary life, you can learn to meet its demands with a calm, level-headed approach. This allows you to deal with your life in a competent, satisfying way and reduces levels of frustration, anger and anxiety. Mindfulness meditation is specifically designed for ordinary people and provides a straightforward, systematic method of coping with mental turbulence. This is backed up with a penetrating analysis of the human condition which uncovers unnecessary mistakes and hidden wrong assumptions so these can be avoided in the future. For those who have realized that the usual, unexamined expectations commonly held about life can never be met, meditation's extra dimension and meaning gives new vision and hope that it is possible to find the freedom from disappointment they have been looking for.

Meditation is the attempt to understand reality and our place in it so that we can get the best out of life.

Meditation starts off with a gentle investigation into where you are at the present moment, what views you hold, if there are any inconsistencies in your view and what the results of having these inconsistencies could be.

As this is a practical, human problem and not an intellectual or philosophical problem, it can only be solved by practical means, in this case, the practical skills developed by meditation. the issues of life are always fundamentally emotional in their nature. They are based on unrealistic expectations the truth and reliability of which is considered self-evident and there beyond beyond examination. Due to familiarity, a person develops a set of likes and dislikes. The likes are taken as proof that the situation giving rise to the like is right while dislikes are taken as proof that their corresponding situations are wrong. First comes the emotion and then the self-serving thoughts that justify the emotion. Whatever fits the dislikes is right, everything else is wrong. As reality does not obey this simplistic, unexamined belief, conflict and disappointment is inevitable.

These issues are emotional and prejudged. They are utterly impervious to reason or any form of intellectual effort or study. In fact, extensive intellectual development is one of the largest obstacles to resolving them. This is especially true when the person has become proud of their large investment in some intellectual system or philosophy as then they will try to show their superior understanding by coercing the issue to fit their philosophy. Rational problems, such as building bridges or discovering how physical or chemical laws make the outer world of experience work, are intolerable to being solved by intellectual means, human problems are not.

Due to human problems being emotional by nature, when we make the futile effort to understand or solve them, we immediately react emotionally and all attempts at reason are subverted to justify the emotion or abandoned completely. This emotionality walls us off from each other as well as from an understanding of the problem and what can realistically be done about it. This emotional walling must first come down before we can vaguely attempt to do anything useful and kind.

Since the function of emotion is to agitate the mind, it stirs the mind up which promises it from seeing clearly and acting constructively. Any attempt to intervene and deal with the emotion is again directed effort and essentially emotionally driven. Thus it will only aggravate the mental agitation and the situation will deteriorate.

The only way out is to calm this agitation down and the only workable method is to wait for the agitation to die down by itself. This peace and the insights it delivers is essentially what meditation really is. To prevent the mind from forgetting to do this effortless effort and wander into more distraction and agitation, it is anchored to a focal point, its meditation object. As this effort of meditation is not driven by the usual ambition and the wish to succeed, it is basically a non-activity: meditation is purely experiential and non intellectual. However, it still keeps intelligence and understanding but now this is the understanding arising from direct (ie non-rational) experience. It is not the intellectual understanding which is arrived at as the conclusion of a laborious line of rational inquiry. It is a spontaneous mental event which occurs due to the fact that the mind is intensely involved in the experience of its meditation object. The intensity of this untrammeled experience delivers a brilliantly clear consciousness and depth depth of understanding.

Meditation is not an attempt to understand your life on a personal level or devise a tailor-made solution for your problems as though these are external obstacles which can be removed once you know how this can be done. This is anappropriate approach based on the delusion that your unique demands exist and are important so that there must be a special happiness waiting somewhere out there just for you to satisfies these demands, if only you knew how to find it. This is like saying you are in love with the most beautiful person in the world but without knowing what they look like, what their name is or where they live. These are half-baked ideas that everything should be magical and easy so that if it is not then someone else must be to blame. As there is no evidence to verify this mistaken belief, it is wishful thinking. There is no method of solving this problem as it does not exist. It arises from incorrect thinking and the only realistic solution is to let go of involvement with solving this imaginary problem and correct your thinking so that it is in alignment with reality. The peace and happiness that comes with regular practice of meditation makes it possible to do this.

Meditation is an experiential investigation into the laws governing life and how they can be applied to show firstly what is realistic and possible and secondly that veering away from them into wishful thinking inevitably leads to unnecessary suffering.

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What Are the Secrets of Meditation?

As we all know, the human mind is unduly the most amazing creation of nature. Not only amazing but also it is one of the most complex things in existence. In one instance it can be so violent as to kill a person in an instant whilst in another it is so tranquil and empathetic that it will rescue even a little insect drowning in water.

Do you really think that you have full control over your own mind? I highlyly doubt it.

Just do as I say and I will prove you are wrong. Close your eyes and count from 1 to 13 in your mind. When you reach 13, count backwards. Do this for a few minutes and you will notice how often your mind drifts away that you go past 13. That is the nature of the untrained mind.

In a little while I will show how the powerful secrets of meditation can help tame our human mind.

Just like a good athlete is built with hard training, a controlled mind is built through meditation.

Before revealing the secrets of meditation I must say meditation itself is the secret weapon that shapes the diamond called human mind.

The actual purpose of meditating is a little known secret. Most of the people practicing probably are not after super human powers like psychic intuition. But to be honest, one of the purposes of meditation is gaining relaxation and more satisfaction in life. Or in other terms to be happier in addition to other benefits like a sharper memory. There is no doubt about that.

Let's go back to the simple exercise we did a little while ago. There will be hundreds of times where you get distracted when you practice meditation. But do not worry – they are not signs of failure. Even the greatest athlete has made the wrong move at some time in their career. But that did not keep them from achieving great victories.

Take my word for it – do not force your mind to focus on meditation. When it starts to wander just accept the fact and start over bringing your attention back to the focal point.

Once you begin to gain control over your mind you will become more insightful. That of course is a great achievement. But to get the maximum benefit, let your actions be guided by the insight you possess.

Be honest with yourself. You will see things more clearly than before. And in turn that will help to bring about lasting happiness.

Since you now see things from a better point of view you will understand that you should always be concerned about what gets in the way when you are going to pursue something. There will be times where you will give up your efforts since that appears to be the best path according to what you see.

You may even forget most of your bad habits without too much effort.

Then comes one of the most important secrets.

You will face the world with more confidence.

The way you face various accidents in life will not be the way it used to be.

The bad ones will not hit you as hard as before. The good ones will be enhanced.

Now that you look at life in a better perspective you know that those things are integral parts of life. So that it is pointless to worry about them.

You can see how the secret key of meditation unlocks secret chambers full of treasure that you did not even know exhausted.

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Relaxation Techniques for Anxiety – DIY for Daily Strain and Pressure

If left untreated, stress can affect the body in a number of ways. Stress is usually as a result of tense muscles. This in turn can lead to problems like postural issues, pains and aches all over the body. Therefore, if you are surfing for different relaxation methods for anxiety, you will find this article thought-provoking.

Discussed herein, are various relaxation techniques for anxiety that can help you loosen when at work, home or market.

# 1: Instant Relaxation Methods

Begin by focusing on the muscles which you feel are tensed, for example, shoulder, back or neck muscles. Once you have connected to them, start relaxing them one-by-one. The best means to achieve this relaxation technique is to intentionally tense and release the muscles briefly. This can be done while sitting or standing. But, your head has to be positioned upwards.

Take short and deep breaths as this helps in relaxing the muscles and freeing your mind of things that may be stressing you. Other instant relaxation techniques for anxiety include rubbing your hand over your forehead gently. As you do so, you'll notice that the creased lines formed as a result of frowning are slowly fading away.

These techniques are known for relaying constructive messages to your conscious mind, thereby giving you the comfort that you are able to deal with any kind of situation. Even though you may occasionally find your mind drifting towards other things as you try to relax, this is quite normal when trying to relax.

# 2: Deep Relaxation

This type of relaxation technique applies both bodily and mental methods in order to achieve deep relaxation. This type of relaxation techniques for anxiety is suitable when you want to relax well. It is best applied after a hard day's work or when you have some time on your hands and think that there is no disruption that may affect your meditation.

To benefit from this relaxation technique, you need to make sure that anything (eg cellphones, laptops and pagers) that may interfere with your calmness is put away. Check that the environment is calm and that there are no reflections. A relaxation or soothing music can help you silencing your subconscious mind, thereby enabling you to achieve deep relaxation.

To practice these relaxation techniques for anxiety, begin by calming your body. Take off your shoes, lose your tie and lie down nicely on your back on a cozy mattress.

Alternately, you can sit on a comfort chair or a cushion that placed on the floor mat. Close your eyes and take short deep breaths. Let your mind drift to an imaginary place that provides you with the much needed relaxation, such as beaches, mountains or any place you like.

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How to Do Meditation – In the Correct Way

What is Meditation?

In a layman's term, meditation is a voyage that takes you from a familiar frequency to an unfamiliar frequency. Meditation is generally an expedition that transforms the body and mind from a state of physical awareness to self-consciousness. To learn more about how to do meditation in the correct way, keep reading this article to the very end.

How to Meditate?

Whereas meditation is unique to each person, there are three key elements to proper meditation. These are:

• Proper posture.
• Proper meditation methods.
• Meditation state as well as experiences.

Proper Posture

Posture in this instance refers to the manner in which your body is positioned in order to meditate properly. It is important that the selected post be cozy and stable. Here, the first thing you need to learn when learning how to meditate properly is your posture.

Choose a quiet room in your house that is free of bright light and other distractions. When learning how to do meditation, choose a location which is not only comfortable, but artistic. Place a mat on the floor and place a cushion on top of it for added comfort.

Proper Meditation Methods

There is no single meditation technique that can be said to be the best meditation method. The best meditation technique is one which enables you to get into deep meditation with minimal effort. Then again, if you are beginner, look for meditation techniques for beginners that focus more on breathing. This should be simple breathing techniques that are easy to master.

How to Master Meditation Techniques

Listed below, are tips on how to do meditation with relative ease:

• Once you have selected a quiet room, sit down on the mat and close your eyes. Take deep and short breath. If it's your first time, begin by taking deep slow breaths. As you inhale, try to count your breath subconsciously. During the process you may notice that your mind occasionally drifts to other things, especially if it's your first time. This is quite normal. When it happens, simply resume your counting.

• Take your time while practicing the breathing technique. Once your count has reached 10, gradually reduce your panting and go into a relaxed mode. Repeat the process again for a couple of times. With time, you'll find yourself concentrating on your breathing without counting subconsciously.

Another technique that you can use when learning how to do meditation is flame meditation. This type of meditation technique places emphasis on the candle flame.

Follow the steps below to flame meditation techniques:

• Light a candle and place it at eye level.
• Sit on your meditation mat and turn your focus on your breathing. As you breathing, try to picture the burning candle in your mind.

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What’s the Best Time for Meditation?

As you might expect, there are different opinions as to the best time for meditation, which means that there is no single correct answer to the question and to an amount it will depend on your own schedule. For instance, if the only time you can moderate is midnight then, for you, that will be the best time because it's the only available one. But, in general, there are some better times to meditate than others. We'll take a look at those here.

First thing in the morning

This time is used by a lot of people.

It sets you up nicely and relaxed for the day ahead, with your meditation putting you in a relaxed frame of mind.

It's also an easy way to ease yourself out of your night's sleep and into the routine of the day.

An even better reason to meditate first thing in the morning is that it does not give you a chance to put off your meditation. First thing – unless you've overslept – nothing has happened to get in the way of your meditative appointment with yourself.

If you're the kind of person who lets other things get in the way of this kind of internal appointment then first thing in the morning is an excellent way to keep to your routine.

And if that still does not work then set your alarm a bit earlier!

Last thing at night

This is another popular time to meditate and is the one I personally prefer.

I find that meditating just before I go to bed puts me in a relaxed state, ready for a good night's sleep. It gives me time to unwind the stresses and strains of the day and lets them melt away.

Some people disagree with this time but personally I find that it fits easily into my routine and I can almost always find the extra time to do this. So if you're having difficult fitting meditation into your routine elsewhere, give this a try.

In your lunch hour

If you've got a meditation routine that can fit into your lunch hour then this is great.

You'll need a lunch hour that is closer to the traditional 60 minutes than the more modern shorter lunch break, otherwise you will not get time to eat as well.

If you do not have time for food and meditating then a power nap can be a good substitute and will help you to be better prepared for your afternoon's work.

After work

If your work is stressful then meditating when it ends can be a great way to practice your meditation.

Unless you're a parent acting as a taxi for your children, it's another of those gap times in most people's schedule that means it's illegally to get postponed. And even if you are running other people's lives as well as your own, chances are that you can still fit this in – maybe while the dinner is cooking or between eating and watching all that “must see” television.

As you can see, there's no single correct answer. So experiment with your schedule and see what works out as the best time for meditation for you.

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