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An E-Book by Myles Harman

© Copyright Myles Harman. All rights reserved.

CHAPTER 1 .......................................Pages 1-5

CHAPTER 2 .......................................Pages 6-10


CHAPTER 3 .......................................Pages 11-14


CHAPTER 4 .......................................Pages 15-16


CHAPTER 5 .......................................Pages 17-18


CHAPTER 6 .......................................Pages 19-24


© Copyright Myles Harman. All rights reserved.


Meditation is commonly understood to mean “a form of spiritual

practice where one sits with eyes closed and empties the mind
to attain inner peace and relaxation.”
Some people may imagine monks in orange robes from far
away places chanting together or perhaps sitting in complete
silence, but it is becoming increasingly more popular in the

“Meditation is a safe and simple way to

balance a person's physical, emotional,
and mental states and can be classified
under mind-body medicine”

The word meditation, is derived from the two

Latin words Meditari (to think, to dwell upon,
to exercise the mind) and Mederi (to heal).

The use of Meditation for healing is not new.

Meditative techniques are the product of
diverse cultures and peoples around the
It has been rooted in the traditions of the
world's great religions. Most religious groups
practice meditation in one form or another.
The value of Meditation to alleviate suffering
and promote healing has been known and
practised for thousands of years.

© Copyright Myles Harman. All rights reserved. 1

More and more doctors are prescribing
meditation as a way to lower blood pressure,
improve exercise performance, assist with
asthma, angina, relief of insomnia and to aid
relaxation from the everyday stresses of life.
Many film stars and fashion models include
meditation in their daily regime.

“It's like entering this blissful feeling of


Heather Graham, who meditates twice a day.

Halle Berry began practising while filming Gothika "to get rid of
nightmares" and Goldie Hawn got her daughter Kate Hudson
“addicted” to the stress-relieving practice.

“I have been doing serious meditation in

my own pitiful way for probably twenty-
seven years”

Steven Seagal

© Copyright Myles Harman. All rights reserved. 2

Various types of meditations are recognised, which include:

• Prayer
• Transcendental meditation
• Zen meditation
• Taoist meditation
• Mindfulness meditation
• Buddhist meditation

“Some methods of meditation may require the body being

absolutely still or to be moved with controlled deliberation,
while other types allow for free movement of the body”

Some people use "gardening" as meditation or “jogging”, “art” or

“music”. As long as these activities are free from any other
distraction to the mind, they can be effective meditations.

While the methods are different, the end goal of all types of
meditation lead to a mind that is free from stress in quiet
contemplation and reflection.

The benefits of meditation manifest on physical, emotional,

mental and spiritual levels.

“Much of the stress and tension we normally experience

comes from our mind, and many problems, including ill
health, are brought about by this stress”

The good news is that stress and tension can quickly be

reduced by regular meditation.

© Copyright Myles Harman. All rights reserved. 3

Meditation is a self healing process and any form of stress is a
sign of negative thinking and dis-ease within our mind.

“If we don't attend to dis-ease in the mind we may find that

chronic stress can lead to disease of the body”

Meditation calms the the mind, and decreases the number of

distracting thoughts, it brings a sense of inner peace and

“When the mind is at peace,

many problems are more easily
dealt with, and others just

As your sense of inner peace increases, the ability to

concentrate and focus improves and we find that we make less
mistakes, better judgements and decisions and we become
more patient and tolerant towards others.

Regular practice enhances the sense of happiness and

contentment. This of course can improve relationships with:

• Family
• Friends
• Neighbours
• Work Colleagues.

© Copyright Myles Harman. All rights reserved. 4

Many athletes and sports professionals regularly employ
meditation methods and studies have found a direct correlation
between meditation and the performance level of sports

“I practise meditation. That is

something I do that my mom taught me
over the years”
Tiger Woods

When your mind focuses on a particular part of the body, the

blood flow to that part increases and cells receive more oxygen
and other nutrients in abundance.

Athletes who practice meditation can expect better

performance, endurance and concentration and these attributes
are essential to their success.

Meditation also strengthens the mind and many meditation

techniques are being implemented in accelerated learning
programs, in the reversal of mental illnesses, solving problems,
in the field of atomic and nuclear physics and in gaining a better
ecological understanding.

“From a spiritual perspective, meditation helps create a

deeper understanding of yourself and others, creates a
widening, deepening capacity for love and can help reveal

© Copyright Myles Harman. All rights reserved. 5

Physiological benefits:

1. Lowers oxygen consumption.

2. Decreases respiratory rate.
3. Increases blood flow and slows heart rate.
4. Increases exercise tolerance.
5. Leads to a deeper level of physical relaxation.
6. Assists people with high blood pressure.
7. Reduces anxiety attacks by lowering the levels of blood
8. Decreases muscle tension.
9. Assists with the treatment of allergies, arthritis etc.
10.Reduces Pre-menstrual Syndrome symptoms.
11.Assists in post-operative healing.
12.Enhances the immune system.
13.Reduces activity of viruses and emotional distress.
14.Enhances energy, strength and vigour.
15.Assists with weight loss.
16.Higher skin resistance.

© Copyright Myles Harman. All rights reserved. 6

17.Reduces free radicals and tissue damage.
18.Increases skin resistance.
19.Lowers cholesterol levels.
20.Lowers risk of cardiovascular disease.
21.Improves flow of air to the lungs resulting in easier
22.Decreases the ageing process.
23.Increases levels of DHEAS (Dehydroepiandrosterone)
24.Helps reduce perspiration.
25.Cures headaches & migraines.
26.Assists with orderliness of brain functioning.
27.Reduces need for medical Care.
28.Assists with the conservation of energy.
29.Increases inclination towards sports and fitness activities.
30.Assists with the relief of asthma.
31.Improves performance in athletic events.
32.Harmonises your endocrine system.
33.Relaxes the nervous system.
34.Produces lasting beneficial changes in brain electrical
35.Assists with combating infertility (stress can interfere with
the release of hormones that regulate ovulation)

© Copyright Myles Harman. All rights reserved. 7

Psychological benefits:

36.Builds self-confidence.
37.Increases cretonne level, which influences mood and
38.Helps resolve phobias & fears.
39.Helps control the flow of thoughts.
40.Helps with focus & concentration.
41.Increases creativity.
42.Increases brain wave coherence.
43.Improves learning ability and memory.
44.Increases feelings of vitality and rejuvenation.
45.Increases emotional stability.
46.Improves relationships.
47.Develops intuition.
48.Increases productivity.
49.Improves relations at home & at work.
50.Increases ability to solve complex problems.
51.Purifies character.
52.Develops will power.
53.Increases communication between the two brain
54.Increases perceptual ability and motor performance.
55.Increases job satisfaction.

© Copyright Myles Harman. All rights reserved. 8

56.Increases perceptual ability and motor performance.
57.Increases job satisfaction.
58.Increases the capacity for intimate contact with loved
59.Decreases the potential for mental illness.
60.Increases sociable behaviour.
61.Decreases aggressiveness.
62.Assists in quitting smoking, alcohol and other addictions.
63.Reduces need and dependency on drugs, pills and
64.Reduces sleep deprivation.
65.Increases sense of responsibility.
66.Reduces road rage.
67.Decreases restless thinking.
68.Decreases tendency to worry.
69.Increases listening skills and empathy.
70.Helps make more accurate judgements.
71.Develops emotional maturity.

© Copyright Myles Harman. All rights reserved. 9

Spiritual benefits:

72.Increases peace of mind and happiness.

73.Assists in discovery of life purpose.
74.Increases self- actualisation.
75.Increases compassion.
76.Develops wisdom.
77.Increases understanding.
78.Brings body, mind, spirit in harmony.
79.Deepens levels of spiritual relaxation.
80.Increases acceptance.
81.Increases forgiveness.
82.Changes attitude toward life.
83.Creates a deeper relationship with God.
84.Assists in the attainment of enlightenment.
85.Increases living in the present moment.
86.Creates a widening, deepening capacity for love.
87.Increases the power and consciousness beyond the ego.
88.Increases the sense of “oneness” with the universe.

© Copyright Myles Harman. All rights reserved. 10


There are a few things to consider when setting up your ideal

meditation environment and choosing where and when to
meditate is an important part of establishing a regular practice.

“Choose a meditation spot

that makes you feel good.
Perhaps in your garden, in a
forest, at the beach or
anywhere in your house that
feels relaxing to you.”

You should ideally meditate daily in the same place, at the same
time and in a place where nobody can disturb your meditation.

You can meditate at any time of day. Some people like to start
their day off with meditation, others like to end the day by
clearing their mind, and some prefer to find refuge in meditation
in the middle of a busy day.

“When you meditate on a particular place everyday, that

place gets filled with the positive vibrations of meditation.
So the next time you sit, these positive vibrations will help
you attain a meditative state more quickly and deeply”

© Copyright Myles Harman. All rights reserved. 11

If you are using a room in your house make sure the room is
clean and tidy and has a relaxed ambience. It is preferable to
have a separate room for practice of meditation alone.

You might like to hang pleasing

images on the wall and light
candles or incense. Turn off TV
sets, phones or any other noisy

“If you play music, make sure it's calm, repetitive and

One of the reasons why music, candles and incense help

create the ideal meditation environment is because when all
your senses are activated, they are “anchored” to your state of
mind. Soon you will find that the smell of your favourite candle
or incense will instantly trigger your mind to return to its
meditative state.

“Some people like to use to crystals to assist

with meditation in order to enhance or
deepen their mental state”

There are many lists of stone properties that will offer

suggestions as to appropriate crystals.

© Copyright Myles Harman. All rights reserved. 12

If you can’t find anywhere peaceful at home and if you live in the
city, there are plenty of places with rooms that you can practise
meditation in.

You will find such rooms in temples, churches and other relig-
ious buildings. One of the principle ideas behind temples and
churches was to create a peaceful environment for prayer and

“The majority of religious buildings con-

tain a field of positive vibrations. That's
why you feel a sense inner peace and
calm when you enter.”

It is a good idea to take some time to sit quietly before starting a

meditation, to slow down and relax. Some gentle stretching can
also help.

“Yoga was originally created as a

prelude to meditation in order to attain
a suitable level of breathing,
contraction(stretching) and relaxation”

Once you have created a suitable environment, the next stage

is to arrange your body into a position that will enhance your

© Copyright Myles Harman. All rights reserved. 13

Sit on level ground. Use a cushion if the ground is uncomfort-

You don't have to twist your limbs into a “lotus position” or adopt
any unusual postures. The important thing is to sit comfortably
so that you “forget” your body.

“Remember to keep your back straight, as

this will help with breathing later on. Keep
the head straight, slightly bent forward,
keep the teeth slightly apart, the tip of the
tongue against the upper pallet”

You can also meditate on a chair (make sure your back is

straight). Make sure your feet rest solidly on the ground.

Any position in which you're relaxed but your back is straight is

permissible, even lying down. But be careful that you're not so
relaxed that you fall asleep.

Remember the best place to meditate is one where you will not
be distracted and can spend time alone without interruptions
and noise.
Through regular practise you will soon find that you can
meditate anywhere, anytime.

“The key to meditation is repetition. It is significantly more

effective to meditate five minutes a day, every day, than for
two hours once a week”

© Copyright Myles Harman. All rights reserved. 14

1. Thinking you aren’t doing it right and getting frustrated.
Don’t get frustrated at the beginning if you can’t keep your mind
still for long periods of time. Meditation takes time and
requires you to work on it on a regular basis. At the start is
when you may realise just how active your mind is and it may
be the first time that you are actually observing your thoughts
instead of “being” your thoughts.

2. Trying too hard or not hard enough.

Try to balance trying too hard and not enough. It is a happy
medium that you are looking for. If you try too hard,
meditation can become stressful when it’s supposed to be
relaxing. If you become lazy, you’ll soon find that you wont be
meditating at all. You will know when you find this happy

3. Not developing a routine.

Routine is key. Try to meditate in the same place and at the
same time (if this works for you). Once the routine is
established meditation becomes easier. Make sure you leave
time in the day to meditate. You need to decide when you’re
going to meditate and stick to it. If you plan your week, then
plan your meditation into your week to make sure it happens.

4. Not preparing your meditation environment.

The first thing you should do is create the necessary

environment to make doing your daily practice easier. Having
the meditation environment set-up will make it easier to
maintain your consistency even during "uninspired" periods.

© Copyright Myles Harman. All rights reserved. 15

4. Not breathing properly.
When you start meditating, breathe in through your nose and
out through your mouth. Take deep breaths and then relax your
breathing. Proper breathing is essential for meditation. Good
posture will assist with breathing. You can also work on
improving your breathing technique when your not meditating,
as breathing has many benefits both spiritually and physically.

5. Rushing.
Meditation should not be a rushed exercise. Relax and enjoy it!

6. Procrastinating.
Probably the worst thing you can do is to tell yourself that you’ll
just “fit it in” at some point. That point will probably never come.
Many people who talk and read about meditation never
actually get started. There are endless excuses to delay.

7. Looking for Immediate Results.

Most likely you won’t achieve complete inner peace overnight. It
takes time for your mind to adapt. Meditation will happen on
its own, in its own time so don’t worry about instant
results. Meditation is not a technique but a way of life, it takes
approximately 28 days to change a habit and slightly longer to
change a way of life.

8. Giving up.
We all have meditation sessions that are better than
others. The only mistake is to not get back up the next day and
try again. So don’t give up, just keep going and your mental
muscles will develop. You will see great improvements when
you stay consistent.

© Copyright Myles Harman. All rights reserved. 16


DON’T meditate after having a heavy meal or when you are

likely to be hungry.

DON’T think of getting quick results.

DON’T sit in a painful and awkward posture.

DON’T be irritated by noises and disturbances outside of your


DON’T block up or hide away thoughts and emotions that you

do not like.

DON’T worry when once in a while things do not go so well,

or if sometimes you miss your meditation routine.

© Copyright Myles Harman. All rights reserved. 17


DON’T get alarmed when you notice things like dizziness,

light-headiness, overwhelming emotions or other reactions dur-
ing your Meditation.

DO experiment a lot to find out which posture and environment

works best for you.

DO wear comfortable clothes.

DO create a fixed pattern in your meditation exercises.

DO start your meditation with some breathing exercises.

DO practise the meditation philosophy of not judging, accept-

ing and letting go.

© Copyright Myles Harman. All rights reserved. 18


1. Breathe deeply.
Breathe deeply and slowly. Breathe from your abdomen rather
than your chest. You should feel your stomach rise and fall while
your chest stays relatively still. Deep breathing may be done by
inhaling for count of 3 and then exhaling for count of 6. Pause
for a few seconds before taking another breath. Listen to the
sounds your breath makes and the feeling of the hot and cold
air entering leaving your body. Concentrate on your breath for a
few minutes before moving onto step two.

“Silently, in your mind, say the words

SO and HAHM. These are the sounds
your breath makes when you breathe in
and out”

What Does This Do?

By focussing on your breathing, the mind has just enough work

to stop it from jumping to another of it’s repetitive thoughts. This
gradually slows down the whole thinking process to the point
where you can “witness” your thoughts rather than be at the
mercy of them. This in turn makes thoughts clearer and easier
to manage.

© Copyright Myles Harman. All rights reserved. 19

Introduction to Conversational French

2. Relax.

Relax every joint and muscle in your body. Don't rush this, as it
takes time to fully relax. Do it bit by bit. Starting at your toes,
and working your way up your legs, to your torso,continue up
your chest, down you arms and then back up to the top of your
head. Focus your attention on every limb and muscle group and
relax each one. Concentrate on relaxing every part of your body
for a few minutes and then move on to step three.

“Focus your attention on every limb

and muscle group and slowly relax
each one. Start with your feet and work
your way up your body to the top of
your head. Enjoy the sensation as
tension melts away.”

What Does This Do?

By placing your attention on different areas of your body, you

move your focus away from the head area, which reduces the
flow of energy to this area. The less energy flowing to your
brain, the less energy is given to the mind’s thought production
and the flow of thoughts are dramatically decreased.

© Copyright Myles Harman. All rights reserved. 20

3. Become “aware”.

Become aware of the space you are presently in. The easiest
and quickest way to do this is to focus on your remaining
senses. Become aware of the sounds around you. Listen to
them without judgement. Become aware of the smells around
you. Smell without Judgement, Become aware of what you can
feel (the feel of the floor, the clothes against your skin) Feel
without judgement. Concentrate on becoming aware for a few
minutes before moving on to step four.

“Become aware of the feel of the wind

on your skin or in your hair, the beat of
your heart and the blood flowing around
your body”

What Does This Do?

By placing your attention on areas outside of your body, you

move your focus further away from your mind (a.k.a the “ego”)
and you begin to disassociate with it. When the ego is quiet you
will eventually begin to hear another voice (usually emanating
from the heart area) which is your intuition.

© Copyright Myles Harman. All rights reserved. 21

4. Gently release your thoughts.

Gently release your thoughts. When a thought pops into your

head, imagine it as a helium filled balloon. Once you have
become aware of the thought, acknowledge it, before gently
releasing it. In your mind’s eye see it float off into the sky.

“It is important to acknowledge

each thought, before gently
releasing it as you would a

What Does This Do?

Your mind will try to fight to re-gain control by forcing you to

notice it (through more persistent thoughts). Rather than fight
back, acknowledge the thought, release it and then return to
steps 1, 2 and 3.

© Copyright Myles Harman. All rights reserved. 22


1. Breathe

4. Release 2. Relax

3. Become “aware”

....... until the voice coming from your heart (intuition) is louder
and clearer than the voice coming from your head (ego)

Your intuition is the voice of Love/God/Soul (whatever you

wish to call it) and it will guide you to your Life’s True

© Copyright Myles Harman. All rights reserved. 23



P.S. Want to share your meditation experiences?


© Copyright Myles Harman. All rights reserved. 24