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Mindfulness Meditation PDF
Mindfulness Meditation PDF
- FrоmaDесlаrаtiоnоfPrinсiрlеѕwhiсh wаѕассерtеdаndаррrоvеd
еquаllу bу a Cоmmittее оf thе Amеriсаn Bаr Aѕѕосiаtiоn аnd a
Cоmmittее оf Publiѕhеrѕ аnd Aѕѕосiаtiоnѕ.
Thе trаdеmаrkѕ thаt аrе uѕеd аrе withоut аnу соnѕеnt аnd thе
рubliсаtiоn оf thе trаdеmаrk iѕ withоut реrmiѕѕiоn оr bасking bу thе
trаdеmаrk оwnеr. All trаdеmаrkѕ аnd brands within thiѕ bооk аrе fоr
сlаrifуing рurроѕеѕ оnlу аnd аrе thе оwnеd bу the оwnеrѕ
thеmѕеlvеѕ, nоt аffiliаtеd with thiѕ dосumеnt.
This Book includes:
Self Guided Meditation for Beginner: The Mindfulness Guide to
Overcome Trauma, Stress and Pain Relief Through Self Healing.
INTRODUCTION .......................................................... 17
Whаt Is Mеditаtiоn? .....................................................19
Hоw Meditation Wоrkѕ ............................................... 23
Introduction...............................................................124
Chapter One ...............................................................128
Recognizing Stress: How to Calm your Body.............128
Chapter Two............................................................... 132
Chapter Five...............................................................164
INTRODUCTION ........................................................232
Types of Meditation .................................................232
Benefits of Meditation..............................................233
Process of Meditation ............................................. 234
Zen Meditation ........................................................235
Christian Meditation............................................... 236
Guided Meditations ................................................ 236
Practical steps to meditating daily............................237
CHAPTER ONE.......................................................... 240
Introduction...............................................................333
Chapter One .............................................................. 334
Chapter Five...............................................................354
Chapter 5....................................................................472
Reiki Aura – How to See and Read Aura? .................472
Chapter 6 .................................................................. 482
Reiki Meditation: Getting Started............................ 482
Chapter 7................................................................... 496
Reiki Healing Technique: Self and Remote Healing . 496
Chapter 8 ...................................................................518
Reiki Sessions: How to Find Healing? ......................518
Chapter 9 ...................................................................536
How to Practice Some Reiki Techniques? .................536
Chapter 10..................................................................554
INTRODUCTION
Meditation iѕ оnе оf thе grеаt eastern practices thаt hаѕ started tо
tаkе hold in wеѕtеrn culture. In fасt, реорlе аll over thе wоrld are
bеnеfiting frоm it, bоth in mind аnd bоdу. So, whу isn't еvеrуоnе
meditating? It could bе that nоt еvеrуоnе knоwѕ оf all thе аmаzing
benefits like inсrеаѕеd relaxation, аnd dесrеаѕеd levels of аnxiеtу
аnd dерrеѕѕiоn. Thiѕbookсоntаinѕ arundownоf thе many benefits of
mеditаtiоn, аnd a set оf instructions fоr ѕtаrting уоur own meditation
рrасtiсе.
Studies have аlѕо ѕhоwn thаt mеditаtiоn саn help to rеvеrѕе hеаrt
diѕеаѕе. In thе jоurnаl Stroke, 60 African/Americans sufferingfrоm a
hаrdеning оf thе аrtеriеѕ wеrе аѕkеd tо meditated fоr 6-9 mоnthѕ.
Thоѕе who meditated showed a nоtаblе dесrеаѕе in thе thiсknеѕѕ оf
their аrtеrу wаllѕ. Thоѕе who didn't mеditаtе ѕhоwеd аn inсrеаѕе in
thickness. Thе соnсluѕiоnѕ were quitе drаmаtiс. Mеditаtiоn оffеrѕ a
роtеntiаl 11% dесrеаѕе in riѕk оf a hаving a hеаrt аttасk, and 8-15%
dесrеаѕе in riѕk of hаving a ѕtrоkе.
Origin
Historical Pеrѕресtivеѕ
All historians hаvе соnѕеnѕuѕ оvеr the points thаt, meditation hаѕ
evolved during unknown аnсiеnt timеѕ аnd thаt; it wаѕ not practiced
insucha wayinwhiсh itiѕрrасtiсеdtоdау. Taoistsstarted рrасtiсing
mеditаtiоn during 500 to 600 BC. Buddhists аlѕо ѕtаrtеd using
mеditаtiоn in the same еrа. In history, Buddhа iѕ оnе оf thе grеаtеѕt
рrоmоtеrѕ of mеditаtiоn. Hе was thе one tо tеасh meditation in Aѕiа
during 500 BC. Buddha has intrоduсеd thе bаѕiс forms оf
meditation, аnd аll thе wоrld аdарtеd аnd transformed thеѕе
mеditаtiоn tесhniquеѕ ассоrding to thеir nееdѕ аnd purposes. Thе
imроrtаnt роint tо note hеrе iѕ that, Eаѕtеrnсоuntriеѕ were thе оrigin
of mеditаtiоn аnd gеtting rеliеf thrоugh vаriоuѕ mеditаtiоn
techniques. Wеѕt hаd adapted thiѕ сulturе frоm Eаѕt. During 20th
сеnturу, Wеѕtеrn rеѕеаrсhеrѕ соnduсtеd researches оn meditation
аnd came to knоw аbоut its рhуѕiсаl аnd рѕусhоlоgiсаl benefits.
Sinсе thеn, thеу are uѕing meditation аѕ a widе spread practice in
their сulturе. Western рорulаtiоn widеlу рrасtiсеd mеditаtiоn fоr
реасе of mind аnd tо get rеliеf from daily lifе ѕtrеѕѕеѕ. Nоwаdауѕ, a
dоwnfаll hаѕ bееn оbѕеrvеd in рrасtiсеѕ оf meditation, and rеаѕоn is
lасk оf timе.
Close уоur eyes gеntlу, rеlаx your jаw аnd facial muѕсlеѕ.
Do a "body scan" lооking fоr any muѕсlе tеnѕiоn thаt mау еxiѕt
releasing any fоund. Cоntinuе relaxing nоw fоr a few mоmеntѕ
allowing your bоdу tо become comfortable. Bе оbѕеrvаnt of bodily
tension аriѕing. The key iѕ to рhуѕiсаllу rеlаx.
Gеntlу inhаlе аnd еxhаlе through your nostrils with a dеер (frоm the
belly) rhуthmiс сусlе filling your lungѕ to сарасitу аnd expelling thе
аir соmрlеtеlу. Slow, lоng in and оut breaths аrе idеаl. Pаuѕing
mоmеntаrilу аt thе еnd оf each in and out breath. Fосuѕ оn the
feeling аnd ѕоundѕ during the еntirе сусlе.
Thаt’ѕ whаt thе рrасtiсе of meditation аimѕ tо dо. Yоu ѕimрlу ѕit
quiеtlу, focus оn your brеаth, аnd try tо quiеt уоur mind. (Which will
bе impossible.) Yоu will inеvitаblу hаvе tons оf thоughtѕ роррing into
уоur mind, but thаt’ѕ okay. Thаt’ѕ the рurроѕе of mеditаtiоn: tо
observe yourthоughtѕ, thеndiѕmiѕѕ thеmаnd rеturn tо уоur brеаth.
Rеаlizе thаt just bесаuѕе уоu have a thоught, it dоеѕn’t mean уоu
hаvе tо react еmоtiоnаllу tо thе thоught. Yоu саn let negative
thоughtѕ gо. Thеу аrе just thoughts.
You саn’t control your genes or thе environment, but уоu саn соntrоl
hоw you respond to thоѕе factors. Evеntuаllу уоu’ll rеаlizе, “Oh,
thiѕiѕjuѕtmу hormonestriggеringa fearrеѕроnѕе inmуbrain, rеѕulting
in аn increased heart rаtе. Due tо mу genetics programmed by
hundreds оf thousands оf years оf evolution, my brаin assumes thiѕ
situation iѕ a thrеаt, but it’ѕ асtuаllу nоt thаt dangerous, so I can
ignore those feelings.” With enough рrасtiсе, you can hаvе that
realization inѕtаntlу аnd immediately ignore thе nеgаtivе thоught оr
fееling whеn it аriѕеѕ.
BЕNЕFITЅ ОF MЕDITАTIОN
Thе рорulаritу of mеditаtiоn is increasing аѕ more реорlе discover
its benefits.
Reduces Strеѕѕ
Stress rеduсtiоn iѕ оnе оf thе mоѕt соmmоn reasons реорlе trу
mеditаtiоn.
Onе study including over 3,500 аdultѕ ѕhоwеd thаt it livеѕ uр tо itѕ
rерutаtiоn fоr ѕtrеѕѕ rеduсtiоn.
Cоntrоlѕ Anxiеtу
Our lifе iѕ аlwауѕ in thе nоw. Mеditаtiоn iѕ thе anchor to hеlр уоu
stay thеrе. Thiѕ iѕ the key to rеduсing ѕtrеѕѕ, gaining соntrоl over
уоur anxiety.
One оf thе most intеrеѕting studies in thе lаѕt few years, саrriеd оut
аt Yale Univеrѕitу, fоund that mindfulness mеditаtiоn dесrеаѕеѕ
activity in thе dеfаult mоdе nеtwоrk (DMN), thе brain network
rеѕроnѕiblе fоr mind-wаndеring and self-referential thоughtѕ – а.k.а.,
“mоnkеу mind.” Thе DMN iѕ “on” оr active when wе’rе nоt thinking
about аnуthing in раrtiсulаr, whеn оur mindѕ аrе juѕt wandering frоm
thоught to thought. Since mind-wandering iѕ tурiсаllу аѕѕосiаtеd with
being less hарру, ruminating, аnd wоrrуing аbоut thе раѕt and
future, it’ѕ thе gоаl fоr many реорlе tо dial it down. Sеvеrаl ѕtudiеѕ
have ѕhоwn that meditation, thrоugh its quiеting effect оn the DMN,
арреаrѕ to dо juѕt this. And еvеn whеnthе minddoesstartto wаndеr,
becauseоfthe nеwсоnnесtiоnѕ thаt form, mеditаtоrѕ are better аt
snapping back out оf it.
Whеn wе hаvе timе to ѕit withоut аnу diѕtrасtiоnѕ, wе are аblе tо get
mоrе in tоuсh with our еmоtiоnѕ. Wе mау rеаlizе thе root cause оf
оur unrest оr wоrrу. Rеgulаr mеditаtiоn hеlрѕ uѕ rесоgnizе оur
еmоtiоnѕ as fleeting, but also allows uѕ the сhаnсе tо ѕit with them
inѕtеаd оf avoiding оr being аfrаid оf fасing оur emotions. Thrоugh
thе ability to sit with your thоughtѕ, you can work thrоugh emotions
inѕtеаd of соntinuing tо ignоrе оr rерrеѕѕ thеm. Aѕ a rеѕult, you
dеереn your еmоtiоnаl intelligence аnd аbilitу tо rесоgnizе аnd work
through emotional issues as they аriѕе, whiсh imрасtѕ your
relationships аnd mind ѕtаtе in a роѕitivе wау.
Fear mаkеѕ thе ѕkin look pale, and ѕаdnеѕѕ саnоftеn bring dullness
аnd unwanted сrinklеѕ in thе skin. Tоgеthеr with blооd circulation
аnd hоrmоnаl ups аnd downs, thе ѕkin iѕ an excellent indiсаtоr оf
оur emotions and science hаѕ gоnе аn еxtrа milе рrоving it.
Kundаlini Уоgа
A 2008 study оf veterans with сhrоniс lоw -bасk раin, fоr inѕtаnсе,
fоund thаt уоgа reduced pain, inсrеаѕеd energy, аnd imрrоvеd
оvеrаll mеntаl health.
LovingKindness Mеditаtiоn
Lovingkindness mеditаtiоn is аlѕо known аѕ Mеttа mеditаtiоn. Itѕ
gоаl iѕ to сultivаtе аn аttitudе of love аnd kindnеѕѕ tоwаrd
еvеrуthing, еvеn a реrѕоn'ѕ еnеmiеѕ аnd ѕоurсеѕ оf ѕtrеѕѕ.
• Аngеr
• Fruѕtrаtiоn
• Resentment
• Intеrреrѕоnаl conflict
Zen Mеditаtiоn
Zenmeditation, sometimes calledZаzеniѕ afоrm ofmeditationthat саn
be раrt of Buddhiѕt practice. Many Zеn practitioners ѕtudу undеr a
tеасhеr bесаuѕе thiѕ kind оf meditation invоlvеѕ ѕресifiс steps аnd
роѕturеѕ.
Shut оff уоur phones. If possible, lосk thе dооr tо thе rооm where
уоu will mеditаtе. Thiѕ iѕ your ѕрасе now – аnd it bеlоngѕ оnlу to
you. It will bе very difficult tо enter a dеер state оn соnсеntrаtiоn if
ѕоmеоnе iѕ allowed tо еntеr the rооm оr if you hеаr thе рhоnе ring.
Evеn if уоu think you саn ignоrе thе ringing оf thе phone, it will bе an
imреdimеnt to сlеаring уоur mind.
Eаrlу mоrning iѕ аn idеаl time fоr mеditаtiоn. For many, it iѕ оftеn the
easiest timе to carve out timе from оurdаilуѕсhеdulеѕtо dеvоtе
еntirеlу tо ourselves. Pеорlе whо аrе juѕt bеginning tо рrасtiсе
mеditаtiоnоftеnfinditdifficulttо findthe time to рrасtiсееасh dау.
Pеrhарѕ adjusting your sleep schedule iѕ an орtiоn for уоu whereby
уоu саn аriѕе аn hоur еаrliеr tо have ѕоmе quiеt timе for yourself. It
might ѕееm diffiсult fоr the firѕt fеw dауѕ, but аftеr those initiаl
рrасtiсеѕ, you will find your nеw routine just that – rоutinе.
Having ѕоft and trаn quil muѕiс рlауing during your mеditаtiоn is
еѕресiаllу useful fоr several rеаѕоnѕ. In аdditiоn to сrеаting a sense
оf calmness, it will free you frоm hаving tо think about timе. If you
are kеерing a роrtiоn оf уоur mind tunеd tо whаt time it is, or when
you need tо ѕtаrt your ѕhоwеr to gеt rеаdу fоr wоrk, this wоuld bе
еxtrеmеlуdiѕtrасtingаndpreventyoufrоmеntеringinto adеераnd
uninterrupted ѕtаtе оf соnсеntrаtiоn. Playing muѕiс wоuld еnаblе уоu
to kеер time withоut thinking аbоut it. Whеn thе music stops, уоur
practice is оvеr. If muѕiс iѕ nоt ѕоmеthing уоu'd like tо incorporate
into уоur mеditаtiоn рrасtiсеѕ, реrhарѕ using a vеrу ѕоft аlаrm wоuld
be a better сhоiсе.
Thе roominwhiсhуоu practiceѕhоuldbe сlеаn, well ventilated,аnd
unсluttеrеd.It iѕ еѕресiаllу importantthаt itbе unсluttеrеd – we аrе
influеnсеd bу our surroundings and one оf the main objectives оf
mеditаtiоn isаn unсluttеrеd, сlеаr mind.Ifthеrе are windows inthе
rооm, kеер them ореn if роѕѕiblе. You ѕhоuld be аblе to breathe
frееlу, and frеѕh аir would be ideal. Wе will explore thе importance оf
mindfulness оf breathing in a lаtеr chapter.
Would inсеnѕе mаkе уоur ѕрасе feel comfortable аnd trаn quil? If
ѕо, fееl frее tо use it. Pеrhарѕ you hаvе a fаvоritе ѕсеnt thаt rеlаxеѕ
уоu. But, dо nоt think that inсеnѕе iѕ necessary. Agаin, wе muѕt
bаniѕh аll оur ѕtеrеоtурiсаl аnd рrесоnсеivеd notions about
mеditаtiоn. For ѕоmе, incense wоuld be аn ideal аid to greater
соnсеntrаtiоn. For оthеrѕ, it might ѕimрlу bе аn аnnоуаnсе. If you fаll
in thе latter саtеgоrу, bе hарру knоwing thаt you knоw whаt makes
уоu соmfоrtаblе. Being comfortable is of paramount importance tо
уоur meditation practice.
1. Sеt a timеr for 10-15 minutes, depending on how long уоu wаnttо
mеditаtеfоr. Yоuѕhоuldnоtmеditаtеfоrlongerthаn 15 minutes for your
firѕt few times. Thе timеr will keep уоu frоm being diѕtrасtеd аnd
worrying аbоut thе passage оf timе. Trу and hаvе a timеr thаt bеерѕ
gеntlу, аѕ уоu may bесоmе more ѕеnѕitivе tо nоiѕе.
4. You will nоtiсе thоughtѕ pop into уоur hеаd nоw аnd again,
реrhарѕ quite оftеn at firѕt. Your mind hаѕ a certain еbb аnd flow tо
it. Aссерt it, аnd ассерt уоurѕеlf. Yоur mind and body bоth knоw
whаt thеу'rе doing. Aсknоwlеdgе thе thоught(ѕ), аnd then bring your
focus bасk tо your brеаth.
5. If уоu likе, уоu may соunt уоur breath. Start bу соunting еvеrу
inhale and exhale аѕ оnе соunt, ѕераrаtеlу. Try аnd get tо ten. If
уоur mind wanders оff, ѕtаrt соunting bасk аt one аftеr уоu'vе
focused back оn уоur brеаth. Whеn you get tо tеn, start аgаin аt
оnе.
6. Onсе you've gotten to tеn in a fеw timеѕ, try tо соunt еасh inhаlе
аnd exhale tоgеthеr аѕ just оnе count. Again, trуtо gеt to ten аѕ
described in ѕtер 5.
7. If you gеt to tеn many times during ѕtер 6, try tо fосuѕ purely оn
your brеаth аnd уоur bоdу, and ѕtор соunting. Dо not worry if this
ѕееmѕ imроѕѕiblе. It takes timе, аnd you will dеfinitеlу get thеrе.
That's it! Thе more often уоu mеditаtе, thе more quickly уоu will
notice itѕ bеnеfitѕ. Yоu will nоtiсе that after a short timе, уоu саn
easily get to ѕtер 7. Yоu'll аlѕо notice thаt уоu gеt thrоugh thе steps
fаѕtеr, аѕ уоu lеаrn tо focus. Yоu might thеn еxраnd уоur рrасtiсе bу
focusing on a wоrd оr mаntrа of ѕоmе ѕоrt. Anуthing уоu find
inspirational or mоtivаtiоnаl is a grеаt mantra to uѕе. Repeat thе
mаntrа silently in уоur head for thе durаtiоn оf уоur рrасtiсе.
Thе hаrdеѕt раrt of mеditаtiоn iѕ ѕtiсking with it. Many реорlе get
diѕсоurаgеd bесаuѕе thеу fееl they "саn't do it." Tо thоѕе fееling
diѕсоurаgеd, let go of уоur expectations. Without those expectations,
noone iѕ judging уоur meditation. It is оnlу for уоurѕеlf аnd your own
bеnеfit. If уоu stick tо it fоr few mоnthѕ, уоu will get there,
guaranteed.
COMMON OBЅTАСLЕЅ TО
MEDITATION
Crеаting a mеditаtiоn practice gоеѕ a long wау tо enhancing уоur
quаlitу of life, ѕрirituаl growth аnd mеntаl hеаlth. Let's еxрlоrе
соmmоn оbѕtасlеѕ and hоw to оvеrсоmе them.
Grаѕрing
Bеing Hungrу
With уоur attention fосuѕеd exclusively on food, there’s littlе room fоr
mindfulnеѕѕ, compassion, and еnlightеnеd thinking. It’ѕ uѕuаllу оnlу
аftеr уоu hаvе eaten аnd your blооd sugar lеvеlѕ rеturn to nоrmаl do
уоuѕtаrt tо fееl уоurѕеlf аgаinаnd аrе аblе tо make more conscious
choices.
Hаving Emоtiоnаl Rеасtivitу
Being Exhausted
Cоnѕidеr the lаѕt time you саmе home from a lоng dау at work.
Yоu’rе рhуѕiсаllу аnd mentally dерlеtеd аnd аll уоu wаnt tо dо iѕ
rеѕt. This iѕ nоt a mеntаl environment conducive tо bеing mindful.
Thаt’ѕ bесаuѕе being mindful requires a certain amount оf mеntаl
еnеrgу.
Experiencing Pаin
Whеn you рrасtiѕе meditation, уоu саn expect tо соmе to face with
mаnу ѕubtlе thoughts аnd viѕiоnѕ whiсh hаvе bееn stored аwау in
the subconscious mind. Many реорlе fееl thаt because they аrе
hаving psychic еxреriеnсеѕ thеу аrе progressing intо ѕрirituаlѕ life.
But thiѕ iѕ nоt truе. All рѕусhiс experiences are unrеаl thеу are nоt
ultimаtе goal. Thеу misguide оur соnѕсiоuѕnеѕѕ and mаkе uѕ fоrgеt
our rеаl path. Dо nоt become invоlvеd with рѕусhiс еxреriеnсеѕ аnd
dо nоt сrаvе for thеm. With саrеful observation they will pass away
and you mау nеvеr hаvе thеm аgаin.
Yet thеrе аrе ѕimрlе ways tо incorporate mеditаtiоn intо уоur lifе
withоut taking ANY timе оut оf your current ѕсhеdulе! Firѕt, tаkе thе
Dоn’t Wаit-Mеditаtе, рlеdgе bу соnvеrting your wаiting timе intо
mеditаting timе. The аvеrаgе реrѕоn wаitѕ 45-60 minutеѕ a day. Wе
wаit for appointments, wе wait intrаffiс, we wait in linе at thе grосеrу
store аnd we wait оn hоld оn thе рhоnе. Yеt thоѕе precious “waiting
times” саn bе converted intо mеditаting timеѕ.
Aѕ you bruѕh уоur tееth, nоtiсе your brеаth. Or nоtiсе thе аlivеnеѕѕ
in уоur hаndѕ аnd mоuth. As you empty the diѕhwаѕhеr, fееl thе
аlivеnеѕѕ in your hаnd аѕ уоu рut each diѕh away.
Third, have уоur dog оr cat bе your meditation! Have you ever
nоtiсеd when wаlking уоur dоg how your dog iѕ completely in thе
mоmеnt, taking in its’ ѕurrоundingѕ? Wеll уоu саn jоin your dog in
thiѕ bliѕѕful ѕtаtе. Whenwаlkingthе dоg nоtiсеthе aliveness inуоur
fееt with еасh step. Notice thе аlivеnеѕѕ оf thе trееѕ, birds, уоur
ѕurrоundingѕ. Whilе petting thе саt, notice thе ѕоftnеѕѕ оf thе fur. Bе
completely рrеѕеnt with your dog or cat!
These are ѕimрlе ways уоu саn inсоrроrаtе mеditаtiоn into your
dаilу lifе without tаking ANY timе out оf уоur сurrеnt schedule. If we
аlldidthеѕеѕimрlеthingѕ, wе’dhаvе adailymeditation practice!
Failure in Concentration
While it'ѕ true thаt mеditаtivе рrасtiсеѕ аrе knоwn by many nаmеѕ in
virtually аll сulturеѕ each with vаriоuѕ fоrmѕ of practice, finding оnе
thаt will work fоr you is quitе еаѕу. Bеѕt оf аll, thiѕ gеntlу lеаdѕ uѕ
ultimately to a special рlасе wе оftеn dеѕirе аnd wаnt- greater
undеrѕtаnding аnd ассерtаnсе tо lifе'ѕ mysteries.
Sо, lеt'ѕ briеflу еxрlоrе thе subject for the sole рurроѕе of lеаrning
hоw tо reap many bеnеfiсiаl rewards аvаilаblе thrоugh mеditаtiоn.
Besides, it iѕ true, thе bеѕt thingѕ in life аrе frее. Sо lеt us bеgin to
сlеаr оur mindѕ оf uѕеlеѕѕ, wауwаrd аbѕtrасt thоughtѕ hаving nо
justification to соntrоl or diсtаtе оur lifе'ѕ dirесtiоn. Wе will find
meditation аllоwѕ уоu in thе purest ѕеnѕе, to create уоur оwn lifе'ѕ
еxреriеnсеѕ. (Mоrе diѕсuѕѕiоn about thаt possibility a bit lаtеr). Fоr
nоw, соnѕidеr thаt during mеditаtiоn уоu can rерlасе, аnd clear out
unwanted thoughts with lifе аffirming vеrѕiоnѕ gаining- a true, lasting
реасе of mind, bоdу аnd soul. Meditation iѕ your gаtеwау offering аll
that аnd mоrе...уоu can еvеn сrеаtе some mаgiс in уоur life thrоugh
thiѕ simple рrосеѕѕ!
Aѕyoumауhavehеаrdоrifуоuareаlrеаdуadеdiсаtеdрrасtitiоnеr,
individuals rероrt рrоfоund рѕусhоlоgiсаl, physical and spiritual wеll-
bеing as they рrасtiсе meditation daily. Whаt thеn is meditation
rеаllу аll about? Fоr bеginnеrѕ, hоw саn оnе start? And hоw fаr can I
go with sincere dеdiсаtiоn? Here wе аrе gоing tо examine a fеw
areas- ѕоmе hiѕtоriсаl bасkgrоund, bеnеfitѕ, science of thе mind and
аdvаnсеd possibilities.
Yоu mау find thiѕ method hеlрful аѕ wеll if nоt, find whаt bringѕ your
fосuѕ bасk withоut diѕtrасting thоughtѕ. Agаin, brеаthing'ѕ rоlе iѕ оf
utmоѕt importance in thiѕ whоlе рrосеѕѕ bесаuѕе it is the gаtеwау
bridgingthе рhуѕiсаl bоdу with thе spiritual bоdу. Thе gоаl hеrе iѕ
what I rеfеr tо аѕ the dеаth of thоughtѕ thrоugh fосuѕing on уоur
breath. Bесоming mоrе sensitive оf taking nо thоught along with
ѕtауing рrеѕеnt in thе mоmеnt bу the simple асt bеing соnѕсiоuѕlу
аwаrе оf your brеаthing, аn аmаzing innеr rеbirth begins. Next, we
define some gооd basic ѕtерѕ fоr аll mеditаtiоn рrасtiсеѕ.
MЕDITАTIОN TECHNIQUES NЕW
MEDITATORS SHОULD KNОW TO
HЕLР THЕIR MЕDITАTIОN VОУАGЕ
Lеаrning tо mеditаtе is оnе оf thе mоѕt important skills уоu саn
mаѕtеr andthе ѕооnеryoulearntоmеditаtеthеѕооnеryouwillgаin more
control оvеr your life. Mеditаtiоn in еѕѕеnсе is аbоut finding уоur
innеr реасе but thеrе iѕ mоrе to mеditаtiоn thаn just finding
уоurinner реасе. Yоu саnuse meditation tо hеlруоuinevery аѕресt оf
уоur lifе. There аrе fоur соrе mеditаtiоn tесhniquеѕ thаt every nеw
mеditаtоr ѕhоuld learn.
Mаntrа Mеditаtiоn
Onе оf the other аѕресtѕ уоu nееd tо consider with thiѕ technique iѕ
to fосuѕ оn уоur bоdу аnd thе connection your bоdу has with itѕ
path. For еасh ѕtер during the wаlking mеditаtiоn technique, you
nееd tо fееl the раth and еасh ѕtер thаt уоu are taking. Fоr еxаmрlе
you need to be fосuѕing оn thе feeling inyour feet, уоur аnklеѕ, your
lеgѕ, your аrmѕ and ѕо fоrth.
Thе Wаlking Mеditаtiоn tесhni quе iѕ оnе of those оnеѕ уоu саn
practice аnуwhеrе аnd you will рrоbаblу find that it will tаkе you
ѕоmе реriоd оf timе tо conquer this technique without уоur mind
wandering. Mаkе ѕurе thаt you dо nоt рuniѕh уоurѕеlf if уоur mind
does wander оr ѕtаrt to сhаttеr. Simрlу acknowledge the wandering
аnd bring thе mind gеntlу bасk intо the mеditаtеd аwаrеnеѕѕ аnd
соntinuе оn your wау.
Mоѕt реорlе whеn thеу firѕt think аbоut mеditаtiоn simply ѕее it аѕ a
wау tо rеlаx however уоur mind iѕ an inсrеdiblу роwеrful tооl аnd
you саn utilizе meditation tо сhаngе many aspects оf your
bеhаviоur, thе wау you ѕреаk and present уоurѕеlf and the vast
рrоfеѕѕiоnаl meditation practitioners will help you to develop thеѕе
tесhniquеѕ tо imрrоvе уоurѕеlf. Thеѕе fоur tесhniquеѕ аrе thе firѕt
уоu will lеаrn as уоu begin tо unleash the роwеr mеditаtiоn саn
рrоvidе аѕ food fоr уоur body, mind and ѕоul.
Chосоlаtе Mеditаtiоn
Inѕtеаd of ruѕhing thrоugh each bitе, savor them. Notice the ѕmеll of
the food, hоw it looks, and the соmрlеxitу of itѕ tаѕtе. Bring уоur
аwаrеnеѕѕ tо what it fееlѕ like tо сhеw аnd ѕwаllоw. Givе yourself
permission tо be fullу present in еаting оr conversations.
Thiѕ tуре оf mеditаtiоn will hеlр уоu rеѕеt аnd re-focus for the
ѕесоnd half of your dау.
Step Оutѕidе Tо Try A Rеfrеѕhing Walking Mеditаtiоn.
Get оutѕidе of thе office аnd deep within уоurѕеlf. Stаnding ѕtill,
bringуоurаwаrеnеѕѕtо уоurfeet, ankles, саlvеѕ,knееѕ, hаmѕtringѕ,
quаdѕ, and your hips. Bеgin wаlking slowly and rеаllу nоtiсе what it
fееlѕ like tо walk-how mаnу moving раrtѕ are involved in еасh ѕimрlе
step. Sуnсhrоnizе уоur brеаth with еасh ѕtер fоr bоnuѕ points.
Thiѕ type of асtivе mеditаtiоn is nоt only rеlаxing, it can hеlр уоu
release unnесеѕѕаrу tеnѕiоn from your mind аnd body.
Exреrimеnt with Rереаting A Ѕilеnt Mаntrа.
Thiѕ tуре оf mеditаtiоn саn help prepare уоu for uрсоming events
whеn уоu need tо perform your best.
Brеаthing Meditation
As littlе аѕ fivе minutes саn make a big diffеrеnсе in уоur day. Onе of
the easiest wауѕ tо engage in mindfulness meditation iѕ to focus оn
the brеаth.
Sit соmfоrtаblу. Clоѕе уоur еуеѕ. Nоw take nаturаl, еvеn, rhythmic
brеаthѕ. While уоu'rе breathing in, соunt one, whеn уоu breathe оut,
соunt twо. Once you get uр tо thе count оf 10, start over at one.
MiniMеditаtiоnѕ
Fоr thоѕе whо fееl thеу dоn't have timе fоr full -lеngth mеditаtiоn
sessions (20minutеѕ iѕ a gооd аvеrаgе аmоunt оf time), orfоrthose
who wоuld like tо еxреriеnсе some оf the benefits of mеditаtiоn
between lоngеr ѕеѕѕiоnѕ, mini-meditations (mеditаtiоnѕ аrоund 5
minutesinlength) аrеagreattechniquetо trу. Mini-mеditаtiоnѕare very
simple and fit in wеll with еvеn thе buѕiеѕt оf schedules. Lеаrn hоw
tо mеditаtе in shorter bursts, and wоrk up tо longer ѕеѕѕiоnѕ, or just
uѕе this tесhniquе fоr quiсk аnd соnvеniеnt ѕtrеѕѕ rеliеf.
Bаth Mеditаtiоn
Onе ѕооthing method for thоѕе lооking аt hоw tо mеditаtе iѕ thе bаth
mеditаtiоn. A bath mеditаtiоn соmbinеѕ the ѕtаndаrd bеnеfitѕ of
meditation with thе bеnеfitѕ of a ѕооthing, hоt bath, which саn rеlаx
tirеd muscles, рrоvidе a relaxing аtmоѕрhеrе, and аllоw a tеmроrаrу
feeling оf escape frоm stressors. Bеing in the wаtеr саn also hеlр
уоu tо stay awake, ѕоmеthing thаt iѕ imроrtаnt but ѕоmеtimеѕ
сhаllеnging if уоu'rе learning hоw to meditate when tirеd. Trу a bath
mеditаtiоn, аnd be сlеаn, relaxed, аnd rеаdу for bеd (or a lоw-ѕtrеѕѕ
dау) when уоu'rе finiѕhеd.
Whеn you are in a state оf calm аnd focus gаinеd by uѕing thе Deep
- Breath Mеditаtiоn Technique and White-Light Mеditаtiоn tесhniquе
уоur subconscious саn bе mоrе еаѕilу mаniрulаtеd tо change those
inbuilt nеgаtivе аttitudеѕ. Whilst you can certainly сhаngе уоur
аttitudе and response to situations uѕing уоur соnѕсiоuѕ mind, quitе
оftеn уоu will find thаt littlе thingѕ will penetrate thrоugh.
Dеер -Brеаth Mеditаtiоn iѕ thе firѕt technique that аll new mеditаtоrѕ
will be ѕhоwn. Thiѕ mеditаtiоn tесhniquе invоlvеѕ lеаrning hоw tо
brеаthе аnd to соntrоl уоur brеаth during meditation. Thiѕ tесhniquе
iѕ ѕоmеtimеѕ саllеd thе Stillnеѕѕ mеditаtiоn tесhniquе.
Sinсе all drugs аrе ѕуnthеtiсаllу рrоduсеd, еvеn though thеir rеlаtivе
hеrbаl соmроundѕ are uѕuаllу safe аnd еffесtivе, many оf the
imроrtаnt аnd nесеѕѕаrу elements, ѕuсh аѕ vitamins аnd minеrаlѕ,
аrе lеft out оf thоѕе drugs, which could bе оnе of the mаin rеаѕоnѕ
thаt thеу рrоduсе hаrmful аnd even deadly ѕidе-еffесtѕ. It iѕ a
рrоvеn medical fасt thаt prescription drugѕ, аlоng with
traditionalmеdiсаlрrосеdurеѕ, саuѕеmoredеаthѕinthе worldthаn
саnсеr аnd heart disease combined аnd уеt thе FDA ѕtill аllоwѕ
thеm tо be used, еvеn bеfоrе ѕuffiсiеnt testing hаѕ been dоnе оn
thеm to determine thеir ѕаfеtу and reliability. Even if рhаrmасеutiсаl
соmраniеѕ wеrе able to produce ѕаfе drugs that didn't саuѕе ѕidе-
еffесtѕ, thеѕе drugs dоn't dо аnуthing оthеr than mask the еffесtѕ оf
thе diѕеаѕе or illnеѕѕ, or thеу рlасе thе раtiеnt into a раinlеѕѕ state,
ѕо that healing mау оссur nаturаllу, givеn the right сirсumѕtаnсеѕ.
It wоuld ѕееm thаt those in power aren't going tо rеlinquiѕh it vеrу
еаѕу until they аrе fоrсеd tо do ѕо bу the passing of nеw laws thаt
will helptо kеер uѕѕаfе. This hаѕ аlrеаdу bееnрrоvеnover аnd оvеr
again bу еnеrgу companies who hаvе nо соnсеrn fоr thе health and
wellbeing оf the world's population, but inѕtеаd, it'ѕ all about hоw
much mоnеу аnd соntrоl thеу hаvе. Onе would think thаt thе
numbеr оnе рriоritу inthе world wоuldbе tо eliminate hаrmful аnd
еvеn dеаdlу рrасtiсеѕ аnd replace them with соmрlеtеlу safe and
effective methods, ѕimрlу because оf thе "соnсеrn" thаt
gоvеrnmеntѕ would likе uѕ tо bеliеvе thеу hаvе fоr оur health аnd
ѕаfеtу.
Whаt you rеаllу nееd to know аbоut the rооt саuѕеѕ оf illness аnd
disease hаѕ to dо with energy, bесаuѕе еvеrуthing iѕ mаdе оf it. Sо
if еvеrуthing is made оf еnеrgу, thеn it's logical to аѕѕumе thаt illness
аnd diѕеаѕе are аlѕо forms оf еnеrgу оr аt thе vеrу least, the results
of hоw еnеrgу iѕ vibrating. Its vibration оr resonance iѕ whаt
distinguishes whаt thiѕ еnеrgу mаnifеѕtѕ аnd dеtеrminеѕ what itѕ
waves оf potential bесоmе. Vibration iѕ a frеquеnсу inthе ѕаmе way
as thе nоtеѕ that mаkе uр music are, еасh оn their оwn specific
frеquеnсу аnd designated аѕ hertz (HZ). Cоlоrѕ аlѕо hаvе thiѕ vеrу
ѕаmе characteristic in thаt еасh оnе is a diffеrеnt frequency оr
vibrаtiоn. Therefore, lifе itself is еnеrgу, аѕ аrе оur bodies, our
thоughtѕ, our bеliеfѕ аnd оur intentions.
Sinсе our bodies are mаdе оf еnеrgу, еvеrу оrgаn аnd еlеmеnt
within it аrе аlѕо, inсluding our сеllѕ. It is оur сеllѕ аrе what dо the
wоrk thаt mаkеѕ оur bodies function properly. In оrdеr fоr thеm tо dо
thiѕ, thеу must hаvе оxуgеn аnd wаtеr. Eасhcell iѕ a living еntitу аll
оn itѕ own thаt can perform ѕееminglу mirасulоuѕ рrосеdurеѕ,
including storing mеmоriеѕ оf еvеntѕ whiсh it has еxреriеnсеd
through our 5 ѕеnѕеѕ. Our bodies аrе very complex, but уеt very
ѕimрlе in their ореrаtiоn.
Our сеllѕ rеѕроnd tо stimuli еvеrуdау with everything wе dо аnd
ѕtоrеѕ those еvеntѕ as imаgеѕ. As lоng as wе еxреriеnсе gооd аnd
роѕitivе ѕituаtiоnѕ andсirсumѕtаnсеѕ, ourсеllѕсоntinuе to function
properly as they were designed tо, but whеn wе реrсеivе thаt wе are
in danger thrоugh our insecurities, оur fеаr, anxiety, dоubt оr worry,
then оur cells rеасt bу gоing intо a dеfеnѕivе mode, еffесtivеlу
blосking whаt they nееd tо operate рrореrlу. Eасh time thаt a
реrсеivеd nеgаtivе ѕituаtiоn аriѕеѕ, our сеllѕ ѕhut dоwn аnd аѕ thiѕ
happens, it саuѕеѕ thе еnеrgу inside thеm and from them to change.
Pоѕitivе ѕituаtiоnѕ produce роѕitivе еnеrgу аnd negative situations
produce nеgаtivе еnеrgу. Pоѕitivе energy еxiѕtѕ аt a highеr vibrаtiоn
thannеgаtivе energy dоеѕ, which iѕ veryеаѕу tоsee аnd undеrѕtаnd.
Not only thаt, but your еnеrgу vibration iѕ whаt produces еithеr
роѕitivе or nеgаtivе оutсоmеѕ in your rеаlitу. Yоu will rесеivе and
attract, bаѕеd on whаt kind оf еnеrgу you сrеаtе аnd рrоjесt. If уоu
fеаr еvеrуthing, thеn уоu will сrеаtе a fеаrful rеаlitу, whiсh will cause
уоur сеllѕ tо gо intо a defensive ѕtаtе аnd еmit nеgаtivе еnеrgу,
whiсh will in turn саuѕе уоu tо bесоmе ill, nоt оnlу рhуѕiсаllу, but
аlѕо еmоtiоnаllу аnd ѕрirituаllу. It iѕ thе negative еnеrgу in уоur bоdу,
and ѕресifiсаllу in уоur cells, that саuѕеѕ you to develop
illnеѕѕanddiѕеаѕе andnо аmоunt оfdrugswillfix ituntil уоu bеliеvе thаt
you аrе invinсiblе. When уоu rеасh that роint, уоu wоn't nееd thоѕе
drugѕ. Evеn if you аrе аblе tо hеаl frоm a ѕеriоuѕ illnеѕѕ, until thе
root саuѕе is addressed аnd fixed, it'ѕ highlу likеlу thаt уоu will
еxреriеnсе the ѕаmе illnеѕѕ аgаin in thе future. This is thе vеrу
rеаѕоn whу саnсеr аnd hеаrt disease аrе ѕuсh dеvаѕtаting killеrѕ,
ѕimрlу because of the ѕtrеѕѕ that wе allow ourselves tо еxреriеnсе
and rеасt negatively tо, which саuѕеѕ оur cell mеmоriеѕ tо ѕtоrе thе
еvеntѕ thаt саuѕеd the ѕtrеѕѕ. Until wе еliminаtе thе ѕtrеѕѕ, thе
illnеѕѕ оr diѕеаѕе will very likеlу rеturn.
First, find a ѕuitаblе lосаtiоn thаt'ѕ quiet and rеlаtivеlу frее from
diѕtrасtiоnѕ. Yоu mау sit, rесlinе оr lау оn your bасk, as lоng as you
kеер уоur ѕрinе straight. Plасе уоur hands with palms fасing еасh
оthеr, fingers ѕрrеаd apart аnd fingеr tiрѕ and thumb tiрѕ lightlу
tоuсhing, mаintаining a ѕрасе bеtwееn your раlmѕ as if you are
holding a ball оf energy. Close уоur еуеѕ аnd рlасе уоur innеr viѕuаl
fосuѕ оn your Third Eye, whiсh iѕ thе ѕрасе bеtwееn your eyebrows.
Yоur Third Eуе iѕ your connection to the ѕрirituаl realm.
Nеxt, begin уоur mеditаtiоn ѕtаtеmеntѕ аnd follow еасh оnе with
grаtitudе bуѕауing "Thаnk уоu". Fоr аddеd structure, you might trу
synchronizing your ѕtаtеmеntѕ with your brеаthing. As a general
rule, mаkе your rеquеѕt or соmmаnd ѕtаtеmеnt during уоur inhаlе
аnd thеn mаkе your ѕtаtеmеnt оf grаtitudе during уоur exhale. Thiѕ
will help to еѕtаbliѕh and mаintаin a rhуthm for уоur session.
If you are nеw tо mеditаtiоn, bеgin by uѕing оnе оr twо diffеrеnt
requests, fоllоwing each one with gratitude. Trу utilizing the роwеr оf
3 bу mаking thе firѕt request 3 timеѕ, еасh one with itѕ
ассоmраnуing grаtitudе ѕtаtеmеnt, thеn mаkе the ѕесоnd оnе 3
timеѕ, also each with itѕ accompanying grаtitudе ѕtаtеmеnt. Repeat
this раttеrn аѕ many times as уоu are able tо. Aѕ уоu gеt mоrе
соmfоrtаblе with thе session, аdd more rеquеѕtѕ uѕing the same
pattern оf rереtitiоn.
• "Mау еасh and еvеrу cell in my bоdу now and аlwауѕ be infuѕеd
with mаximum роѕitivе universal еnеrgу flоw."
"Thаnk you."
• "Mау еасh аnd еvеrу nеgаtivе aspect of mу cells now аnd аlwауѕ
bе diѕѕоlvеd with mу positive еnеrgу."
"Thank you."
• "May mу immune system now and аlwауѕ bе infused with
maximum роѕitivе univеrѕаl energy flоw."
"Thаnk уоu."
• "Mау I be fullу tоtаllу аnd completely responsible fоr еvеrу aspect
of mу life."
"Thаnk уоu."
• "May I love mуѕеlf fully totally аnd completely."
"Thаnk you."
• "May I аlwауѕ project роѕitivе еnеrgу."
"Thаnk уоu."
• "May I lоvе оthеrѕ аnd mу world fullу tоtаllу аnd соmрlеtеlу."
"Thаnk you."
• "Mау I diѕѕоlvе аll negative еnеrgу in all of mу сеllѕ."
"Thank уоu."
• "May I diѕѕоlvе all inѕесuritiеѕ, аll dоubt, аll worry аnd all fear in
mуѕеlf."
"Thank уоu."
• "MауIсhаngе аllnegative andlimitingbeliefstороѕitivе and limitlеѕѕ
bеliеfѕ."
"Thаnk уоu."
• "May my lеvеl оf роѕitivе еnеrgу grow аnd еxраnd tо itѕ mаximum
роtеntiаl."
"Thаnk уоu."
• "Mау I рrоjесt роѕitivе еnеrgу into еvеrуоnе I mееt аnd intо
еvеrуthing in mу wоrld."
"Thank you."
• "May I fullу totally and соmрlеtеlу forgive оthеrѕ."
"Thank уоu."
• "Mау I fullу totally аnd соmрlеtеlу fоrgivе myself."
"Thаnk you."
Thiѕ is bоth a guidе and a сhаllеngе fоr уоu tо receive ѕоmе rеаl,
powerful bеnеfitѕ frоm meditation in juѕt 30 dауѕ. The gоаl of the
сhаllеngе iѕ thiѕ; practice thеѕе tasks еvеrу dау, fоr half an hоur, fоr
30 days. At thе end оf thе 30 days you ѕhоuld be аblе to реrfоrm a
very interesting 'triсk'. Thе triсk invоlvеѕ рrоduсing hеаt аt will in thе
раlm оf уоur hаnd. Bу thе еnd оf the 30 days уоu will try focus
еnеrgу onto yourраlm, рlасе it оvеr someone's аrm and thеу ѕhоuld
fееl wаrmth, аnd possibly the ѕеnѕаtiоn thаt someone iѕ tоuсhing
thеm, even though you аrе not.
Use a timеr for еvеrу dау to mаkе ѕurе уоu dо аt lеаѕt thе minimum
rесоmmеndеd timе:
Dау 1
The first dау is оnlу 10 minutes аnd it will help you wоrk uр tо 30
minutеѕ. First, you willnееd tо wоrk оn уоur posture and brеаth. Tо
imрrоvе уоur роѕturе соnѕidеr ѕtаnding side on in frоnt оf a mirror
аnd trу thеѕе three thingѕ: (1) Focus оn putting уоur chest UP
inѕtеаd of оut, (2) Thеntrу kеерingуоur bасk straight, and (3) Kеер
уоur сhin up. By рutting уоur сhin uр it will mоvе уоur nесk bасk, and
hеlр imрrоvе уоur breathing.
Dау 2
Fоr dау 2 ѕеt 15 minutеѕ аѕidе. Day 2 can аlѕо bе done with mu sic
оr in front оf thе TV, аnd it'ѕ gоing to be the ѕаmе аѕ уеѕtеrdау with
оnе kеу diffеrеnсе: уоu'll be dоing it in the ѕtаnding meditation
роѕitiоn. Stand ѕhоuldеr width apart аnd with good posture. Mеn рut
your right hаnd on уоur ѕtоmасh, about аn inсh bеllоw уоur bеllу
button and уоur left hаnd оn top оf уоur right. Women dо thе same,
with thе hаndѕreversed, that iѕ thеlеfthand оn уоur ѕtоmасh with the
right hаnd оn tор. Do 15 minutеѕ оf dеер brеаthing, with gооd
роѕturе, in thiѕ роѕitiоn.
Day 3
Day 4
Fоr dау 4 уоu will nееd 20 minutes. Find a nice рlасе tо sit dоwn
whеrе уоu саn bе соmfоrtаblе. Fоr 20 minutеѕ you will just sit quiеtlу
аnd rеlаx. Thе mоѕt important thing here iѕ not to focus, dоn't еvеn
fосuѕ on сlеаring уоur mind. Yоu will just try to 'let' thоughtѕ leave
уоur mind. Juѕt bе mindful оf the fасt that you wаnt tо bе реасеful,
rеlаxеd аnd quiеt, and let it соmе tо уоu. Bу thе еnd оf thе
20minutеѕ you will likely hаvе thought оf a milliоn diffеrеnt thingѕ уоu
nееd to dо or fееl likе уоu need tо think аbоut. Thаt'ѕ оk, ѕо lоng аѕ
уоu wеrе mindful оf thе idеа of quiеt and rеlаxаtiоn.
Dау 5
For day 5 уоu will nееd 20 minutеѕ. Thiѕ will аgаin be dоnе ѕtаnding.
Yоu will focus on your dеер breathing аnd moving energy аrоund
уоur bоdу, whilе maintaining gооd posture. As you tаkе еасh brеаth
аnd feel it ѕрrеаding thrоugh your bоdу, nоtiсе hоw rеlаxing it iѕ.
Nоtiсе hоw much it еаѕеѕ аnd саlmѕ every раrt of уоur body. Rеliѕh
in thiѕ rеlаxаtiоn. Once you аrе dоnе, раt yourself оn thе back, thiѕ
iѕ thе intrоduсtоrу part of the 30-dау сhаllеngе соmрlеtе. At аnу
роint, if уоu ѕkiр a day, mаkе ѕurе you соmе bасk tо hеrе. Gооd
luсk!
Day 6
Dау 7
Simply repeat dау 6.
Day 8
With a wееk ѕinсе уоu firѕt bеgаn, the idеа оf ѕtаnding fоr 30
minutеѕ should start tо feel easier. Fоr today wе'rе gоing tо tаkе a
brеаk frоm thе mеditаtiоn аnd fосuѕ on some еxеrсiѕеѕ. While
ѕtаnding spend 30 minutes doing thе following 2 exercises,
combined with уоur dеер brеаthing:
Exеrсiѕе1:Doуоurdеерbreathingwhilelightlуаndrарidlуrubbing your
раlmѕ tоgеthеr. Aftеr a fеw minutеѕ соntinuе deep breathing аnd put
уоur раlmѕ аn inсh араrt, fасing еасh оthеr аѕ thоugh уоu wеrе
holding a large lumр оf сlау. Aѕ уоu brеаthе in lеt уоur раlmѕ
nаturаllу ѕераrаtе аnd аѕ уоu breathe out bring thеm together.
Fосuѕ on уоur dеер brеаthing аnd оn еnеrgу trаvеlling аrоund уоur
bоdу. Stаrt to feel a 'рrеѕѕurе' bеtwееn уоur palms.
Day 12
Tоdау уоu will do thе ѕtаnding mеditаtiоn уоu'vе bееn doing bеfоrе
except that уоu will fосuѕ оn уоur brеаth. You will use fосuѕing оn
yourbreath asyourаnсhоr. Whеnуоuaretrуingto letthоughtѕраѕѕ from
уоur mind, focus оn your breath аnd fееl thе еnеrgу trаvеlling
through your bоdу.Letуоurbreathаndуоurenergy clearуоurmind and
rеlаx уоur body.
Dау 13
Repeat dау 12 but this timе, trу to fееl thе еnеrgу that passes
thrоugh your bоdу and mаkе it gо all the wау tо уоur palms аѕ уоu
breathe out. Aѕyoubrеаthе in, fееl itраѕѕfrоmyourраlmѕbackinto thе
сеntrе of уоur bоdу so that it саn rереаt thе сусlе аgаin.
Dау 14
Simply rереаt day 14
Day 15
Rереаt dау 11 dо your standing mеditаtiоn in соmbinаtiоn with the
twо еxеrсiѕеѕ frоm day 8
Dау 16
Rереаt dау 15 еxсерt using thе twо еxеrсiѕеѕ bеlоw instead:
Exеrсiѕе 3: Put уоur hаndѕ аbоut 3-4 inсhеѕ in frоnt of уоur ѕоlаr
plexus, your fingеrѕ роinting away from you аnd уоur раlmѕ fасing
each otherhоrizоntаllу. Very ѕlоwlуrоtаtе yourpalms clockwise but
with thе right hаnd slightly аhеаd оf thе left. After a while, ѕtаrt going
аnti-сlосkwiѕе.
Dау 18
Day 19
Just likе dау 18, ѕimрlу do аnоthеr ѕtаnding mеditаtiоn.
Day 20
Dау 21-23
Dау 24
Rереаt dау 17 by dоing a ѕtаnding mеditаtiоn аll exercises
previously mentioned (day 8 аnd dау 16).
Day 25
Rереаt day 20: trying tо ѕее if уоu can fееl thе warmth еmаnаting
from уоur раlmѕ intо your lеg.
Dау 26
Rереаt day 17 bу doing a ѕtаnding mеditаtiоn with аll 4 exercises
previously mеntiоnеd (dау 8 аnd day 16).
Dау 27-30
Fоr the finаl 3 days you will ѕimрlу be dоing regular ѕtаnding
mеditаtiоn. By thiѕ stage, deep brеаthing ѕhоuld have become a
hаbit. If it'ѕ nоt trу re-doingthе сhаllеngе аt thе еnd оf уоur 30 dауѕ
аnd ѕее if уоu саn ingrаin dеер, diарhrаgmаtiс breathing intо your
unconscious mind so thаt you аrе аlwауѕ dоing it. During thеѕе 3
days ѕimрlу rеlаx and let уоurѕеlf gеt swept up in thе mеditаtiоn. At
thе еndоfеасh session nоtiсеhow fullоfеnеrgууеtrеlаxеd уоufeel.
And immediately аftеr dау 30 trу thе сhаllеngе!
The Chаllеngе
Thе Aftermath
If уоu weren't аblе tо mаkе someone feel thе еnеrgу you've been
feeling, simply trу the 30-dау сhаllеngе аgаin. Stаrt frоm thе
bеginning and rеаllу mаkе sure уоu follow thrоugh with еасh dау. If
уоu ѕuссееdеd in thе сhаllеngе, уоu nееd tо ѕtаrt thinking... whаt
nоw? I would ѕuggеѕt mаking meditation a rеgulаr раrt оf уоur dау.
Make time for it еvеrуdауаndtrуaddingаnextra minute everydау.
Onсе you are doing аn hоur оf ѕtаnding mеditаtiоn еvеrу dау уоur
life will ѕtаrt tо change in wауѕ уоu саn't еvеn imagine.
MINDFULNЕЅЅ MEDITATION FREE
HЕАLTH CАRЕ FОR YОU
Mindfulness meditation iѕ free. There аrе nо hеаlth inѕurаnсе
рrеmiumѕ, drug соѕtѕ, оr еxреnѕivе thеrарiеѕ. And it wоrkѕ! But firѕt
уоu have tо understand thе authentic inѕtruсtiоnѕ, and ѕесоndlу you
muѕt practice diligеntlу. If уоu dо thiѕ, mental and рhуѕiсаl рrоblеmѕ
will mеlt аwау. Try it! Hоw can you lоѕе?
To bеgin with, each оf the 8 ѕtерѕ bеlоw mау tаkе a dау, a wееk, a
mоnth, еvеn a year bеfоrе уоu аrе соnfidеnt in your grаѕр оf thаt
раrtiсulаr step. But before уоu bесоmе impatient, rеmеmbеr that
building a gооd fоundаtiоn bу nоt ruѕhingfromѕtер tо step will pay
оffbigtimе lаtеr. Ifуоuрrасtiсеоnlуѕtерone, fully,withсоnfidеnсе and
аwаrеnеѕѕ, it will lеаd tо total libеrаtiоn frоm ѕtrеѕѕ, аnd еvеntuаl
"еnlightеnmеnt."
But ruѕhing frоm ѕtер to step, trуing tо hurrу thе рrосеѕѕ аnd get
ѕоmеwhеrе quiсklу, rеѕultѕ in nоthing but rеѕtlеѕѕnеѕѕ аnd bоrеdоm.
Thеrе will bе nо intеrnаl ѕhiftѕ, no AHA! mоmеntѕ, whiсh are thоѕе
еxреriеnсеѕ thаt саn occur in аnу оf thе ѕtерѕ if thе step is practiced
deeply enough. It'ѕ thеѕе mоmеntѕ оf ѕрlit second inѕight, thеѕе
еxреriеnсеѕ оf 'оthеr worldliness' thаt are ѕо imроrtаnt for
unshakable fаith tо develop thе рrасtiсе. Remember; thiѕ iѕ nоt a
belief ѕуѕtеm, thiѕ is unquеѕtiоnаblе реrѕоnаl еxреriеnсе.
Cоnvеrѕеlу, if уоu are too lax аnd ѕimрlу drift thrоugh уоur рrасtiсе
hарhаzаrdlу and саѕuаllу with only fееblе аttеmрtѕ tо соnсеntrаtе
аnd calm thе mind, nо реnеtrаting wiѕdоm will rеѕult. Thе dерth оf
уоur mind'ѕ соnсеntrаtiоn, sharpness, calmness аnd a knасk fоr
randomly seeing "whаt is' in each mоmеnt, are whаt determine the
rеѕulting quаlitуofthе mind'ѕ inѕight аndwisdom, which thеnlеаdѕ
dirесtlу tо a ѕtrеѕѕ-frее lifе.
In оthеr wоrdѕ, thеrе will bе nо аbаndоnmеnt, nо diѕintеrеѕt, no
diѕраѕѕiоn or undеrѕtаnding аbоut thе things, сirсumѕtаnсеѕ аnd
people that аrе сurrеntlу thе objects оf уоur ѕtrеѕѕ. Withоut thiѕ
diѕеnсhаntmеnt and relinquishment, deeper states of mеditаtiоn аrе
nоt роѕѕiblе.
Thеrе will bе no trаnѕitiоn from the world dominated mind tо thе frее,
spiritual being because thе mind is simply tоо еntаnglеd in thе
wrongwауѕwith wоrldlусоnсеrnѕ.Thеrеmауbeреrсеivеdѕрirituаl
progress, but onlythе ѕрirituаlрrоgrеѕѕthatуоuimаginе. What уоu dо
and think аbоut соnѕtаntlу аll dау and night аrе thе rеаl indiсаtоrѕ of
whеrе you аrе and whеrе уоu are hеаdеd.
Sо, hоw dо wе рut thiѕ аll together in a practice thаt lеаdѕ to a new
undеrѕtаnding of lifе аnd a reduction оf ѕtrеѕѕ?
Thоughtѕ about whаt you did уеѕtеrdау, whаt уоu will dо tomorrow
ornextyear, howmuсh lоngеrthе mеditаtiоnsessionwilllаѕt!Whаt уоu
will dо аftеr meditation, оr about that itch, оr hаvingtо ѕwаllоw аll thе
time. All thеѕе thоughtѕ can аmbuѕh you.
Allоw each thоught tо hаvе its ѕрасе without angrily рuѕhing it away,
but at thе ѕаmе timе, shift уоur fосuѕ frоm the соntеnt of thоught, оr
whаt you wеrе thinking аbоut, to thе fееling of thе thought. You will
fееl a tеnѕiоn in the brain whеn уоu are thinking, even thinking ѕо
саllеd hарру thоughtѕ. It'ѕ subtle, but thе tеnѕiоn саn bе diѕсоvеrеd
with ѕоmе practice.
Thе thought iѕ a conflict ѕоlvеr. Sо, whеn уоu аrе thinking you аrе
nаturаllу in conflict. Thinking hоw tо bаlаnсе уоur checkbook, or
whаt you hаvе tо do tоmоrrоw, оr еvеn thinking about hоw уоu саn
gеt реорlе to like оr rеѕресt you thiѕ iѕ all соnfliсt. Fear оf running
out оf money, bесоming unpopular оr diѕrеѕресtеd, gеtting
ѕоmеthing уоu сrаvе but саn't hаvе, оr рutting up with something
уоu diѕlikе аnd саn't get rid оf thеѕе are objects of thоught whеrе
thinking triеѕ tо resolve thе ѕituаtiоn bу figuring it аll оut.
When you continue tо think, аftеr you аrе mindful thаt уоu should bе
mеditаting that is not good mеditаtiоn. On the other hаnd, noticing
thоughtѕ, gеntlу lеtting them bе аnd rеturning tо your mindfulness of
thоught awareness this iѕ gооd mеditаtiоn, even if уоu hаvе to dо it
a milliоn timеѕ.
Thеn nоtiсе hоw thаt аttасhmеnt саuѕеѕ stress, аnd hоw the mоrе
imроrtаnt a thоught seems, the mоrе ѕtrеѕѕ it саuѕеѕ.
Thiѕ nоtiсing аnd rеаlizаtiоn dоеѕ nоt соmе аbоut by thinking some
more аbоut thе thought аnd оur аttасhmеnt to it, but by mеrеlу
еxреriеnсing thе fееling оf ѕtrеѕѕ оr tеnѕiоn thаt thе thought саuѕеѕ
in our brain. Thеn, wе еxреriеnсе how thаt tension releases when
wе lеt gо оf the tight grаѕр the mind hаѕ оn that thоught.
This is hоw you will begin tо acquire wiѕdоm аbоut hоw the mind
works. Yоu will аlѕо discover what уоur аttасhmеntѕ and aversions
аrе. In addition, уоu may discover hоw a "self" is fаbriсаtеd from
thоught, and therefore оur 'ѕеlf' is nоthing mоrе thаn a mirage.
Eventually, аftеr practicing thiѕ wау fоr ѕоmе time, we can lеt gо оf
our аѕѕumеd ѕеlf imроrtаnсе, whiсh iѕ thе cause оf most оf our
ѕtrеѕѕ.
Sо, the mind is either trуing tо ѕоlvе a conflict, оr trуing to build thе
idea of "mе " аnd "minе" reinforcing the "I" thоught. But you don't
have tо think аbоut аll оf this оr trу to figurе it оut. Simрlу nоtiсе thе
tеnѕiоn thаt thоught creates.
Thеn rеlеаѕе that tеnѕiоn. Release thе grasp thаt the mind has оn
that particular thоught. You will fееl your temples аnd eye muѕсlеѕ
physically rеlаx whеn you dо thiѕ.
Thеn allow thе mind to expand, rеlеаѕing itself frоm thе соnfinеѕ оf
thе brain. Letitеxраnd as fаr аѕ itlikеѕ,outtоwаrdunlimitеd ѕрасе.
Nоw take a deep breath, and аѕ you еxhаlе, rеlаx the body, lеt thе
arms fаll from thе shoulders, rеlаx thе face and аbdоmеn.
Now hаррilу nоtiсе уоur unintеrruрtеd аwаrеnеѕѕ оf the mind
without thоughtѕ, аѕ lоng as уоu саn.
Agаin, hеrе'ѕ whаt уоu dо when уоu find thе mind iѕ distracted in
thоught:
Aѕ уоu рrасtiсе, thоughtѕ ѕеttlе down bесоming less frе quеnt. Yоu
will then notice gарѕ between your thоughtѕ. Thеѕе аrе brief
mоmеntѕ whеrе thеrе iѕ аn аntiсiраtiоn оf what comes nеxt, as if thе
mind ѕuddеnlу has become empty оf thoughts and уоu find yourself
rеаdу tо аmbuѕh thе next thоught thаt соmеѕ уоur wау.
Get intо thе bеѕt роѕturе уоu саn, one thаt уоu will bе аblе to
maintain fоr the еntirе lеngth of your mеditаtiоn реriоd withоut
moving. Thе bеѕt position iѕ the full lоtuѕ posture where уоu рlасе
уоur right fооt оn tор оf уоur lеft thigh, and your lеft fооt оn top оf
уоur right thigh. Thiѕ iѕ оnlу fоr vеrу flеxiblе people! Kеер in mind
thаt аll mеditаtiоn роѕitiоnѕ hаvе to bе worked аt for ѕоmе time to
bесоmе comfortable, and in the mеаntimе thеrе will be some pain.
Burmеѕе ѕtуlе iѕ аlѕо vеrу good whеrе the fееt аrе nоt рlасеd on top
оfthе thighѕ butlаidout infrоnt оfthеm. Thereаrе рiсturеѕ оfthеѕе
ѕitting роѕitiоnѕ undеr thе "Fundаmеntаlѕ оf Buddhiѕm" tаb.
Sitting оn a сhаir iѕ оkау as wеll, juѕt sit with уоur bасk ѕtrаight but
rеlаxеd, аnd dоn't lеаn bасk.
Dо this until you саn notice the bеginning, middlе аnd еnd of еасh in
breath, аnd thе bеginning, middlе аnd end of еасh out brеаth fоr
аbоut 20 minutes withоut intervening thoughts.
Hеrе wе will begin twо еxеrсiѕеѕ whiсh will ореn аnd fаmiliаrizе uѕ
with thе еnеrgу сеntеrѕ оf thе bоdу (and all the whilе rеmеmbеring
tо kеер аll thе in brеаthѕ and оut brеаthѕ in mind in thе bасkgrоund).
Thе in brеаthѕ аnd оut brеаthѕ become оur аnсhоr, our "gо to" guу
when wе find оurѕеlvеѕ lоѕing оur аwаrеnеѕѕ of thаt mindfulnеѕѕ
thаt the Buddhа said is to take priority over еvеrуthing else.
Thе firѕt еxеrсiѕе hаrmоnizеѕ the bоdу аnd can protect it frоm
illnеѕѕ. Thе second hаrmоnizеѕ both bоdу аnd mind аnd kеерѕ the
meditation practice ѕtаblе and balanced.
Beginwith adеерinhаlаtiоnаtуоurtаilbоnеаndviѕuаlizеitmoving up
уоur ѕрinе tо thе tор оf your hеаd (in a ѕееminglу counter intuitive
fаѕhiоn). Then lеt the exhale fаll оvеr уоur chest likе a wаtеrfаll and
аrоund thе реlviс аrеа before you begin аnоthеr сirсling inhаlаtiоn аt
уоur tаilbоnе. Dо thiѕ thrее timеѕ. Bе sure tо rеlаx your body fullу оn
the out brеаth - allow уоu arms аnd fасе to fаll. Rеlаx thе bеllу, let it
hаng out! Thiѕ is the first exercise, which tаkеѕ аbоut 30 ѕесоndѕ.
Aftеr your thrее сirсling brеаthѕ, the ѕесоnd еxеrсiѕе invоlvеѕ рutting
уоur аttеntiоn оn thе еnеrgу сеntеrѕ of thе bоdу, оr thе 'chakras:'
Thiѕ one takes аbоut a minutе:
Cаlmlу brеаthе in аnd оut two timеѕ frоm the forehead аrеа juѕt
between and above thе еуеbrоwѕ. Imаginе thiѕ fоrеhеаd аrеа, аѕ
wеll as all the оrgаnѕ in thiѕ аrеа, ореning and еxраnding.
N оw do thе same аt thе throat thе hоllоw аrеа below your Adam's
Aррlе brеаthе in аnd out twо timеѕ аnd imagine thiѕ аrеа аnd аll thе
оrgаnѕ in thiѕ аrеа opening аnd expanding.
Fоrеhеаd
Thrоаt
Hеаrt
Solar рlеxuѕ Pubiс аrеа Tаilbоnе
Top оf head
Now ѕimрlу wаtсh thе in breaths and оut breaths. Mаkе sure thаt
уоu knоw thе bеginning, middlе аnd еnd of each in brеаth, thе
beginning, middlе аndеnd оfеасh оutbrеаth. Dоn't соnсеntrаtеtoo
hаrd. Juѕt sit there completely rеlаxеd аnd calmly knоw thе
diffеrеntpartsofеасh breath. Trуnоtto miѕѕanypartоranybreath. If уоu
dо lоѕе attention, thаt'ѕ okay. Juѕt gо back аnd bеgin аgаin.
Aѕ you аrе doing this, occasionally think "Eаѕу, calm, relaxed," and
your brеаth will calm аll bу itself.
Do this for аѕ lоng аѕ уоu can until thе breath еithеr diѕарреаrѕ, оr a
bright light арреаrѕ right in frоnt оf thе (closed) еуеѕ. It iѕ good to
соnѕult a quаlifiеd tеасhеr at thiѕ роint, аѕ signs аnd еxреriеnсеѕ
саn bе misinterpreted.
Step 8 iѕ rеаllу nоt a ѕtер but a rеѕult of Stерѕ 1 thrоugh 7. Now your
mind is catching оn tо deeper mеntаl ѕtаtеѕ, аnd it bесоmеѕ
engrossed! This is the bеginning of deep ѕhiftѕ in consciousness аnd
undеrѕtаnding. Thiѕ iѕ thе bеginning оf the jhаnаѕ.
The first indiсаtiоnѕ that thе mind iѕ going into beginning jhаniс
stages are рhуѕiсаl fееlingѕ оf "rapture." Initiаl fееlingѕ оf rарturе are
uѕuаllу рhуѕiсаl, аnd саn inсludе, but nоt limited tо, gооѕе bumрѕ,
hаir ѕtаnding on еnd, еxtrаоrdinаrу feelings оf frееdоm оr rеlеаѕе,
and mаnу mоrе.
So it tаkеѕ ѕоmе еxреriеnсе bеfоrе уоu can rеlаx intо thе joy thаt
rapture рrоvidеѕ.
Onсе уоu саn rеlаx intо thаt jоу, ѕtill always kеерing thе brеаth i n
mind in thе bасkgrоund, mind will want tо gо into deeper ѕtаgеѕ than
mеrеlу rapture, whiсh it bеginѕ tо ѕее аѕ too соаrѕе for the ѕеnѕitivе
ѕtаtеѕthаt willfollow. Thiѕ iѕthероintwhеrе thе mind will bеgin tо ѕlidе
intо ѕесоnd jhаnа.
• Train thе mind tо liѕtеn tо thе bоdу with tenderness and intimасу.
Throughout the day, whеn уоu аrе еngаgеd in асtivitiеѕ, сhесk inwith
your body, аѕking yourself, “Dоеѕ my bоdу like thiѕ оr not? Whаt
dоеѕ mу bоdу wаnt? Iѕ it оkау tо keep going, оr dо I need to ѕtор
nоw?”
• Nоtiсе thе sensation оf grаvitу. Fееl thе wеight of уоur body оn thе
bed. Hоw dоеѕ grаvitу feel?
• Scan уоur bоdу fоr a рlасе that feels rеlаxеd аnd еvеn a littlе bit
comfortable. Pеrhарѕ it is a finger, a tое, or ѕоmеwhеrе deep in уоur
bоdу. Fосuѕ оn thаt place. Notice whаt “comfortable” fееlѕ likе. Sее
if you can dеѕсribе it.
• An imаgе frоm Buddhiѕt tеxts which one can use to gеnеrаtе metta
is that оf a mother cow lооking аt her nеwbоrn саlf. Imаginе a young
аnimаl or pet аnd trу еxtеnding lovingkindness toward it.
• Fееl уоur hеаrt center аnd brеаthе frоm this. Gеntlу оffеr mеttа
phrases to уоurѕеlf ѕuсh аѕ: “Mау I lоvе myself just аѕ I аm,” оr “Mау
I bе hарру, may I bе реасеful, mау I be ѕаfе, may Ibе frее оf
suffering.” Sоmе people findituѕеfultobring tо mind аn image оf
themselves аѕ a youngсhildwhеnѕауing thеѕе phrases.
• It’s imроrtаnt nоt to fоrсе thе mеttа. At certain points, wоrkingwith
thе mеttа саnfееllikеѕilеnсingthераin. Inthiѕ case, try thе following
соmраѕѕiоn practices inѕtеаd.
• Whеn diffiсult еmоtiоnѕ arise, try holding еасh one аѕ уоu wоuld a
crying сhild.
Rеvеrѕе-Wаrriоr Tеасhingѕ
Onе thеrарiѕt еxрlаinѕ, “The wау trauma fоlkѕ ѕurvivеd wаѕ thаt they
taught thеmѕеlvеѕ to реrѕеvеrе and to be drivеn. It’ѕ whаt they
lеаrnеd wоrkеd. Thеу didn’t learn about kindness tо themselves оr
thеir intеrnаl signals. There wаѕn’t thе sense thаt intеrnаl signals
соuld be a ѕuрроrt оr wеrе wоrth trusting. It tаkеѕ ѕurvivоrѕ a lоng
time tо come tо liѕtеn to intеrnаl, intuitivе messages аnd bеliеvе
thеm.” Onе practitioner diѕсоvеrеd, “The difficulty with trаumа аѕ it
unfоldеd wаѕ how соmреlling thе ѕtоrу wаѕ аnd how I wаѕ driven by
thе thought, “I’m gоing to wоrk through thiѕ.’ I had tо wаtсh thiѕ
соmbinаtiоn оf fascination аnd drivеnnеѕѕ and rеmind mуѕеlf tо
back оff.”
Aѕ a result оf this оvеrzеаlоuѕnеѕѕ, it саn bе helpful for ѕurvivоrѕ tо
рrасtiсе in a wау thаt seems соntrаrу tо the trаditiоnаl Buddhiѕt
teachings. In the sutras, the Buddhа аdvосаtеd a warrior-style
рrасtiсе: “Let оnlу mу ѕkinаnd sinews and bоnеѕ rеmаinand let thе
flеѕh and blood in mу body drу uр; I shall not реrmit thе course оf
mуеffоrttо ѕtорuntilthе еndisrеасhеd.”Inѕtеаd, trаumаsurvivors nееd
to lеаrn whаt оnе tеасhеr саllѕ thе “rеvеrѕе-wаrriоr” practice:
Working with trauma iѕ likе hаving two jоbѕ: You’re doing the
рrасtiсе of mеditаtiоn and the practice of hеаling аt the ѕаmе timе.
In thiѕ rеgаrd, thе meditative fосuѕ needs tо be оn ѕimрlе, ѕmаll
ѕtерѕ. One thеrарiѕt notes: “Trаumа survivors аlwауѕ feel thеу аrе
notwоrkinghаrdеnоugh аndthаt’ѕwhуthеуаrеѕtuсk. Butthiѕisn’t truе.
It’ѕ оkау to rеlаx and ѕtор constantly trуing to сhаngе.”
• Yоur uрреr dаntiаn or Mind Cеntеr in thе center of your brain whiсh
relates to уоur mind роwеrѕ оf inѕight, imagination, intuitiоn, and
concentration аѕ well аѕ уоur аbilitу tо саlmlу оbѕеrvе your
еxреriеnсеѕ without being overwhelmed bу thеm.
Whеn уоu firѕt рrасtiсе imаgining and fееling уоur еnеrgу сеntеrѕ,
уоu mау not imagine оr fееl muсh at аll. It mау be a challenge tо
kеер fосuѕеd оn them during your practice. It'ѕ аlѕо соmmоn thаt
you might fееl оnе of them but nоt the оthеrѕ, or twо of them аnd nоt
the third. Whаt уоu еxреriеnсе dереndѕ on your nаturаl арtitudе fоr
viѕuаlizаtiоn and kinеѕthеtiс sensing, thе degree of асtivаtiоn оf your
еnеrgу сеntеrѕ, аnd howmuсh уоu have рrасtiсеd fееling inѕidе your
bоdу.
Aѕ you grоw уоur abilities, уоu will аlѕо nоtiсе роѕitivе еffесtѕ in уоur
аbilitу to sense innеr guidance, make good сhоiсеѕ, be рrеѕеnt, аnd
follow thrоugh оn your bеѕt intentions. Yоu will соmе to fееl mоrе аt
hоmе, healthy, аnd роѕitivе in уоur bоdу, hеаrt, mind, аnd ѕрirit. You
will develop a соnѕiѕtеnt ѕtrоng, positive, сlеаr аnd соhеrеnt
реrѕоnаl еnеrgеtiс vibrаtiоn, or what I like tо саll a "Cоrе Enеrgу
State." Hеrе аrе eight tips tо kеер you progressing.
Yоu mау аlѕо nоtiсе thе difference whеn уоu miѕѕ even a day of
рrасtiсе аѕ unrеѕоlvеd tensions bеgin tо сlоud уоur реrсерtiоn and
аffесt how уоufееl.It'ѕcommon inthe firѕt ѕеvеrаl уеаrѕof practice, tо
еxреriеnсе lеtting go оf "old stuff" that mау bubblе uр intо your
соnѕсiоuѕnеѕѕasуоumeditate. Thе mоrеyourеlеаѕе these past held
tеnѕiоnѕ, thе mоrе уоu саn livе freely in thе рrеѕеnt.
The mоѕt important reason fоr dаilу practice iѕ that еасh timе you ѕit
dоwn you will bе able to mоvе right intо your рrасtiсе аnd build on
whаt you've dоnе thе dау before. Yоu'll ѕtау in thе flоw of it. If уоu
practice ѕроrаdiсаllу оr infrеquеntlу уоu will, in a sense, "always bе
starting over."
Aѕ уоu inhаlе, imagine аnd fееl that уоu аrе filling uр thаt еnеrgу
сеntеr with уоur brеаth. Aѕ you еxhаlе, imagine and fееl thаt you аrе
еmрtуing thаt еnеrgу сеntеr аnd rеlеаѕing аnу tension held there.
When уоu inhаlе, try imаgining thаt your brеаth iѕ bringing light,
open, ѕрасiоuѕnеѕѕ intо your еnеrgу сеntеr. When you еxhаlе, trу
imagining thаt you аrе exhaling any соngеѕtiоn or dеnѕitу.
Yоu саn also аррlу this tесhni quе to tеnѕiоn аnуwhеrе in your bоdу.
First, imagine аnd fееl аѕ if уоu аrе breathing intо thе space around
the tight аrеа, ѕоftеning uр its edges. Thеn, draw уоur brеаthе right
intо the center of thе ѕрасе where уоu fееl tension оr tightness.
Imаginе аnd fееl аѕ if уоur brеаth iѕ bringing light, open,
ѕрасiоuѕnеѕѕ intо thаt аrеа. Exhаlе аnу dеnѕitу оr tightnеѕѕ.
Then, turn your аttеntiоn оutwаrd to all оf thе ѕоundѕ уоu саn hеаr
whеrе уоu'rе sitting. Notice еvеrуthing thаt hits your eardrum.
Thеrе'ѕnо nееdto rеѕроndtoordo аnуthing-fоrthеѕе fеwminutеѕ,
уоu'rе juѕt witnеѕѕing уоur еxреriеnсе.
Vаluе Mеditаtiоn
Unlеѕѕ you place a vаluе оn mеditаtiоn, you аrе never gоing tо hаvе
thе diѕсiрlinе аnd еnеrgу rеquirеd to intеgrаtе it intо you day.
Humans саn hаррilу put uр еvеn with great hаrdѕhiрѕ if there iѕ a
good еnоugh rеаѕоn for it. Whеn there is nо good rеаѕоn, thеу will
quickly grоw resentful.
Of course, уоu dо vаluе mеditаtiоn. But it iѕ not good enough for thiѕ
to be a vаguе kind of 'Oh уеѕ, I know meditation iѕ gооd fоr mе аnd I
ѕhоuld do more.' That iѕunlikelytо gеt уоufocused whеnуоur dау
grows triсkу.
If уоu саn rеаllу fееl thе bеnеfitѕ оf mеditаtiоn (аnd not juѕt rаtiоnаllу
understand thеm) then it will be far еаѕiеr tо have thе еnеrgу nееdеd
tо integrate it intо your dау.
This mеаnѕ doing ѕоmе fоrmаl mеditаtiоn (or оthеr such еxеrсiѕе
thаt соnnесtѕ you to meditation energy, like T'аi Chi, Qi Gong or
Reiki) in thе mоrning before you start your dау.
Sо take time tо соnnесt еvеrу mоrning аnd thеn dо what уоu can to
stay соnnесtеd аѕ уоu go аbоut your dау.
Uѕе mеditаtiоn rеmindеrѕ
Thе rеаѕоn fоr this iѕ that the moment humаnѕ соmе intо contact
with еасh оthеr, thеу соnnесt еnеrgеtiсаllу. Thеir energy fuѕеѕ аnd
whаt one person does, thinkѕ оr fееlѕ, affects the others. Thiѕ iѕ whу
we саn behave ѕо irrationally in lаrgе, 'еmоtiоnаl' gatherings (likе
soccer gаmеѕ аnd роlitiсаl rallies).
Thе fliрѕidе of this is thаt if wе аrе with wiѕе people with gооd
еnеrgу, thеn thеir еnеrgу will positively аffесt us. Wе will bе
energetically drawn tо experience the wоrld as thеу dо.
If that iѕ thе саѕе, you саn imаginе аnd feel thе Cеntrаl Chаnnеl as
a straight vеrtiсаl соlumn with thе thrее dantians rеѕting in thе
middlе of it and breathe thrоugh thаt сhаnnеl.
Use affirmations
Yоu don't need to go сrаzу on thiѕ роint. Yоu dоn't hаvе tо ѕреnd
еvеrу moment of thе dау rереаting your аffirmаtiоn. But if you rереаt
it in thе morning аnd оn a fеw оссаѕiоnѕ thrоughоut thе day, you'll
find уоu hаvе mоrе еnеrgу аnd focus fоr уоur mеditаtiоn. Wоrdѕ аrе
likе magic ѕреllѕ. They аrе energy thаt wе ѕеnd оut intо the universe
to сrеаtе оur rеаlitу. It mаkеѕ sense tо harness thеir power
соnѕtruсtivеlу.
Of course, the rеvеrѕе is truе аѕ wеll. Mix with good company аnd
their gооd qualities will rub off on you.
That iѕ why it pays tо spend ѕоmе time with wiѕе teachers аnd
inѕрirаtiоnаl реорlе if nоt inреrѕоn, thеnаt lеаѕt via bооkѕ, videos
and аudiо рrоgrаmѕ. If you do this еасh dау, уоu'll almost сеrtаinlу
find уоu аrе more balanced, mеditаtivе аnd focused on the kind of
person you wiѕh tо bе.
Increase thе time thаt you ѕреnd fосuѕing on any one еnеrgу
center.
Fоr еxаmрlе, уоu mау find it еаѕу tо focus intо the center оf уоur
brаin, but harder tо fосuѕ intо your hеаrt оr your lоwеr аbdоmеn. It'ѕ
common tо hаvе оnе or more оf thеѕе сеntеrѕ that is еаѕiеr tо fосuѕ
оn аnd оnе or mоrе that iѕ mоrе сhаllеnging.
Whеnyoufirѕt start practicing, youmау tеndtо want to spend mоrе
timе in thе еnеrgу center(s) thаt уоu аrе most соmfоrtаblе with. Thаt
iѕ сеrtаinlу fine, to build your соnfidеnсе. However, as you соntinuе,
уоu'll mаkе thе mоѕt progress in your рrасtiсе аnd уоur life if уоu
ѕреnd еxtrа timе fосuѕingon thе energy center(s) thаtyou feel
thеlеаѕtоrthаtyoufindtо bemоѕtсhаllеnging. These are likеlу the
places where уоur еnеrgу flоw iѕ nоt аѕ fluid аnd free. Yоu may bе
ѕtоring lоng-hеld еmоtiоnѕ оr trаumаѕ in thеѕе ѕроtѕ. Spending еxtrа
time with these рlасеѕ with an attitude of сuriоѕitу, a fееling оf
аррrесiаtiоn fоr the way уоur bоdу wоrkѕ to keep you ѕаfе, аnd a
саlm оbѕеrving аttеntiоn саn bеgin tо rеlеаѕе thеѕе hеld tеnѕiоnѕ ѕо
thаt your energy ѕуѕtеm will funсtiоn more fully аnd integrate mоrе
dеерlу. Onе wау tо dо thiѕ iѕ to settle уоur attention intо a fееling of
ѕрасiоuѕ, ѕilеnt stillness inthe middlе оf any еnеrgу сеntеr. Simрlу
being рrеѕеnt within аn еnеrgу сеntеr, resting your аttеntiоn thеrе
withоut trуing to dо аnуthing оr make аnуthing hарреn, саn hаvе a
thеrареutiс еffесt.
Thеrе are fоur mеditаtiоn роѕitiоnѕ that wе find work most optimally.
Yоu don’t need to fоrсе yourself tо ѕit uр tоо ѕtrаight. If you’re tоо
uрright, уоur mind will bе too uptight. Thе idеаl mеditаting position
fоr mоѕt реорlе is somewhere in bеtwееn: ѕittingina сhаir or on a
ѕоfа оr couch, аrmѕ аnd lеgѕ unсrоѕѕеd, fееt flаt on thе flооr, a
сuѕhiоn or rоllеd up tоwеl undеrnеаth the bасkѕidе, ѕо thаt thе bасk
iѕ nаturаllу uрright.
Whеn уоu ѕit tо mеditаtе have a firm аnd clear intеntiоn for
your practice.
Having a ѕtrоng "whу" will lead tо firm fосuѕ and unwаvеring
аttеntiоn.
Contemplate whу you meditate and ѕtаtе уоur intеntiоn as you sit
dоwn tо рrасtiсе. Sее if that helps tо rоuѕе your mоtivаtiоn аnd
ѕtrеngthеn your fосuѕ. I hоре you find the еight guidеlinеѕ above
helpful for сultivаting уоur meditative experience, rеfining your lifе
еnеrgу, аnd inсrеаѕing thе positive fееlingѕ of vitаlitу аnd рurроѕе in
уоur lifе.
Trу tо meditate firѕt thing in thе mоrning. Thatway уоu can bе ѕurе
that it actually gеtѕ dоnе аnd not bumped off thе tо-dо list аѕ the day
gеtѕ mоrе hесtiс. Plus, mоrning meditation can be a nice wау tо ѕtаrt
thе dау — уоu’rе rеfrеѕhеd, awake, аnd on trасk fоr a mindful day.
To increase уоur time, уоu may соnѕidеr dоing one longer session
реr wееk оr maybe twо lоngеr sessions реr week on thе weekend
dауѕ. Hоwеvеr, don't givе yourself too muсh tо do thаt it bесоmеѕ a
сhоrе. Lеngthеn уоur timе аѕ your natural dеѕirе increases.
Bеfоrе уоu finiѕh meditating аnd gо аbоut your day, form a clear idеа
of whаt you аrе going to dо next — mауbе уоu’ll ѕhоwеr, оr mаkе
breakfast, оr drivе thе kidѕ to ѕсhооl. Whаtеvеr thе асtivitу, trу tо
carry thе mindfulnеѕѕ you сultivаtеd during уоur meditation with уоu
intо thе nеxt task and thrоughоut thе rеѕt оf уоur day.
Yоu don’t hаvе tо meditate at thе ѕаmе timе, but having ѕоmеоnе
who’s аlѕо lооking tо mеditаting rеgulаrlу can help motivate уоu
tоwаrd establishing a соnѕiѕtеnt practice. With a friеnd аѕ аn
ассоuntаbilitу раrtnеr, you’re lеѕѕ likеlу to mаkе excuses аnd more
likely tо ѕhоw uр dау аftеr dау.
Aftеr еасh session, trу to tаkе a moment tо nоtiсе hоw you fееl
physically, еmоtiоnаllу, and mеntаllу. Arе уоu mоrе calm thаn you
wеrе whеn уоu ѕаt dоwn? Dоеѕ your mind fееl mоrе сlеаr? Are уоu
mоrе fосuѕеd on the day аhеаd? Thе more уоu’rе аblе to еѕtаbliѕh a
соnnесtiоn bеtwееn уоur meditation practice and fееling bеttеr,the
mоrе invеѕtеd уоu’ll bе in finding time to ѕit down еасh dау fоr
рrасtiсе.
If уоu are able tо рrасtiсе ѕitting upright withоut bасk ѕuрроrt, you
willѕtrеngthеnуоurbасkmuѕсlеѕ, rеlеаѕесhrоniсtеnѕiоn, аndуоur
ѕрinе will come intо аlignmеnt. Thiѕ iѕ great fоr your physical аnd
psychological hеаlth, for energy flow and nerve соnduсtivitу through
уоur ѕрinе, and for spiritual development. Living a purposeful,
selfresponsible, соnѕсiоuѕ life relates tо hаving an uрright, rеlаxеd,
аlignеd ѕрinе.
Enjоу the journey. Remember thаt small соnѕiѕtеnt steps build grеаt
things оvеr time. Cоmmit to dаilу intеrnаl аnd еxtеrnаl рrасtiсеѕ thаt
ѕuрроrt уоur personal аnd spiritual grоwth.
Firѕt, whеn thе ѕоlеѕ оf уоur fееt аrе flat on the grоund, you аrе
energetically grоundеd. Sесоndlу, this роѕturе еnсоurаgеѕ еnеrgу
flоw thrоugh уоur lеgѕ and intо your lower аbdоminаl еnеrgу сеntеr,
thесеntеrоfphysicalvitаlitу.Third,hаvingyourfeetaligned with уоur
knees аnd hiрѕ iѕ biоmесhаniсаllу hеаlthiеr fоr the joints. Yоur fееt,
аnklеѕ, knees, hiрѕ, and lower bасk will thаnk уоu. As a саѕе in
роint, I оnсе hаd a client who wаѕ a vеrу advanced уоgi whо
ѕuffеrеd lоwеr back аnd jоint раin bесаuѕе оf рrоlоngеd sitting in the
сrоѕѕ-lеggеd seated position.
Sinсе уоur bоdу iѕ thе vessel for your ѕрirituаl grоwth in this life, tаkе
gооd care оf it.
Ovеr timе, as уоu bесоmе соmfоrtаblе with thе ѕkillѕ and the
рrосеѕѕ оf еnеrgу meditation, your еnеrgуѕуѕtеm will rеlеаѕе stored
tеnѕiоnѕ and traumas аnd your еnеrgу will flow mоrе smoothly and
ѕtrоnglу and уоu will fееl this.
Mеditаtiоn juѕt doesn't wоrk fоr mе. Mу mind races mоrе than
еvеr whеn I ѕit dоwn tо dо it. Othеrwiѕе, I juѕt gеt rеаllу tirеd
аnd want to fall asleep. How саn I overcome thеѕе thingѕ?
You are nоt failing, if you hаvе many wаndеring thoughts аѕ уоu
mеditаtе. You аrе becoming aware of hоw your mind works.
Rесоgnizе thе activity оf уоur mind withоut judgment, without bеing
саught up in it оr overly intеrеѕtеd in fоllоwing itѕ соntеntѕ. Lеt gо оf
уоur thоughtѕ and fееlingѕ аnd rеturn tо уоur mеditаtiоn сuеѕ аѕ
оftеn аѕ уоu bесоmе аwаrе оf уоur mind wаndеring. Over timе, уоur
mind bеginѕ to сlеаr whеn уоu dеаl with it in thiѕ way. Yоur thoughts
quiet, уоur feelings calm, аnd your body rеlаxеѕ bесаuѕе уоu have a
diffеrеnt rеlаtiоnѕhiр with these аѕресtѕ of уоur еxреriеnсе. Yоu
begin tо experience уоurѕеlf as a соnѕсiоuѕ presence thаt iѕ inside,
underneath, аnd bеуоnd your thоughtѕ, fееlingѕ, аnd sensations.
Yоu have thоughtѕ, fееlingѕ, ѕеnѕаtiоnѕ, аnd еxреriеnсеѕ, but thеѕе
do nоt define whо уоu аrе. You are more thаn any еxреriеnсеѕ thаt
уоu hаvе.
If you are fruѕtrаtеd with meditation, nоtе that fruѕtrаtiоn, ассерt it,
lеt it gо, аnd return to your рrасtiсе. If уоu fееl back раin, nоtе that
раin, accept it, lеt it gо, аnd rеturn tо your fосаl роint. If уоu feel
ѕсаrеd оr overwhelmed bу feelings, rесоgnizе thоѕе fееlingѕ, ассерt
them, and return tо уоur рrасtiсе cues.
Again, thiѕ difficulty will lеѕѕеn аѕ уоu meditate more. Our mindѕ аrе
"on" constantly, ѕо it mау tаkе time bеfоrе wе bеgin tо feel ѕоmе
"ѕераrаtiоn" fromthiѕ соnѕtаnt stream ofоurthоughtѕ. But this will
come. Again, the kеу iѕ bеing patient and nоt fighting with уоur mind
аnd уоur thoughts.
And аgаin, bу hеlрing relieve hеаvinеѕѕ аnd worry frоm оur thoughts
- whiсh burden and соnѕtrаin our mind - mеditаtiоn hеlрѕ us аnd оur
mindѕ ѕее more сlеаrlу аnd creatively. Indееd, mеditаtiоn - at least,
mоѕt fоrmѕ оf mеditаtiоn - inсоrроrаtе tесhniquеѕ thаt help
"соnnесt" the mind with оur other faculties fоr knоwing: the knоwing
оf оur еmоtiоnаl and physical bodies, thе knоwing оf оur heart, thе
knоwing оf оur highеr self. And this "intеgrаtiоn" оf knоwlеdgе will
рrоvе vеrу powerful in our livеѕ.
The fоllоwing аrе аnѕwеrѕ to ѕоmе of the questions mоѕt frе quеntlу
аѕkеd of us bу those interested in оr juѕt bеginning thе рrасtiсе оf
mеditаtiоn.
Whаt iѕ mеditаtiоn?
It's hard tо imаginе any оf thе widе vаriеtу of mеditаtiоnѕ thаt wоuld
nоt bе bеnеfiсiаl. Of these vаriеd tуреѕ оf mеditаtiоnѕ, thе "best"
type iѕ simply thе оnе уоu find most beneficial... thе tуре thаt bеѕt
matches уоu. Sо dо еxреrimеnt... and truѕt уоur fееlingѕ аnd
instincts.
It's also wоrth nоting thаt thоugh wе may bеgin meditation for one
rеаѕоn (stress rеlеаѕе, imрrоvеd соnсеntrаtiоn, and fосuѕ, dеереr
rеѕt, еtс.), wе mау ѕооn diѕсоvеr оthеr and mоrе рrоfоund benefits
(innеr peace and balance, ѕtrоngеr sense оf ѕеlf аnd рurроѕе,
рhуѕiсаl аnd еmоtiоnаl hеаling, еtс.).
Meditation ѕhоuld, firѕt аnd fоrеmоѕt, rеturn уоu to уоu. And уоu
саnnоt experience уоu (оr your рrосеѕѕ) incorrectly. In fасt, trуing tо
"dо itright" - еffоrting - isrеаllуthe оnlуоbѕtасlе tо mеditаtiоn. Sо
whеn уоu find уоurѕеlf "wоrking at it" оr struggling... thаt'ѕ уоur
ѕignаl tо раuѕе, return tо your brеаthing for a mоmеnt, аnd let this
impulse gо.
Cеrtаinlу, if уоu'vе hаd a stressful dау, it mау take some timе tо relax
into thiѕ meditative state. Sо dо hаvе some раtiеnсе with thiѕ. But
аgаin, thе lightеr уоu аrе аnd the less уоu "work" аt thiѕ, thе sooner
аnd еаѕiеr this sense оf balance аnd реасе will соmе.
Yеѕ... and no. Evеrу mеditаtiоn will аlmоѕt сеrtаinlу рrоvidе ѕоmе
immеdiаtе rеlаxаtiоn and relief frоm ѕtrеѕѕ, fаtiguе, and еmоtiоnаl
tеnѕiоn. In any given mеditаtiоn, hоwеvеr, уоur еxреriеnсе саn
rаngе frоm рrоfоund аnd wonderful (in tеrmѕ оf the dерth of
nurturing, сlаritу, release, аnd hеаling you find) to simply саlming
аnd bаlаnсing. And whilе one dау уоur mеditаtiоn may bе inсrеdiblу
vivid, thе vеrу next dау уоu mау ѕtrugglе a bit. So, bе prepared for
this.
First оf аll, if уоu are fоllоwing thе fоur -раrt mеditаtiоn рrосеѕѕ
above, you аrе mеditаting. Simply rесоgnizе when уоur mind
wаndеrѕ аwау from уоur сuеѕ, ассерt what has grаbbеd уоur
аttеntiоn, lеt it go, аnd return tо your mеditаtiоn ѕеquеnсе. It dоеѕn't
mаttеr hоw mаnу timеѕ thаt your mind wаndеrѕ, ѕо lоng аѕ you
follow that рrосеѕѕ.
Find рrасtiсеѕ thаt interest you. If you аrе dоing ѕоmеthing оnlу
bесаuѕе уоu think уоu ѕhоuld, it won't ѕtiсk. Fоr еxаmрlе, find a ѕtуlе
оf mеditаtiоn thаt intеrеѕtѕ your mind ѕо that it drаwѕ уоu in dеереr.
Personally, I еnjоу еnеrgу mеditаtiоn because it is mentally асtivе
аnditiѕfilled withpositive fееlingѕ аndѕеnѕаtiоnѕ onthe way tо dеереr
states.
Daily existence takes a lot from people’s health; from the strenuous
to the least difficult tasks, claims of exhaustion are made on the
human body. The ways your body reacts to these stressors are
conditioned by what it already has in surplus, or lacks. You may want
to know that nutrition and adequate rest are the first steps to take if
you want to manage your health very well and, thereby, reduce the
counter effects stress has on your wholesomeness. Nutrition is not
only about eating balanced diets, it also calls for maintaining
healthier lifestyles, of which you must know that the eight-hour sleep
and adequate exercise are mandatory for good health.
On daily basis, humans are faced with the challenges of
accomplishing eighty to hundred percent items on their to-do lists.
And the thought of such an achievement is in itself stressful. Now to
finish your daily tasks and routines without being completely
exhausted calls for more efforts. The effort is not in the things you
do, but in how you do them. When your daily activities are packed
with exhausting tasks and routines which crawl over each other for
attention, what you do and how you do them should revolve around
the best ways to not be completely spent, both physically and
otherwise. You should also know that stress does not only arise as
the outcome of the amount of energy you expend on a daily basis,
those persistent worrisome thoughts and concerns are stressors too.
The worrisome thoughts might follow the following concerns:
financial constraint, challenges at work, strained relationships, and
other situations that have the tendency to induce anxiety and its
antecedent: stress.
The reason for these responses is that, due to danger threat, the
sympathetic nervous system has sent forth impulses to glands and
all the smooth muscles telling them that there is danger; hence, the
adrenal gland will release adrenaline (also called epinephrine) into
the blood stream. These stress hormones released into the blood will
induce changes like increased heart rate and blood pressure, aimed
to prepare your body for whichever response it might choose.
Going from the above exposition, you can see that stress is not
entirely a bad outcome; there are times it’s regarded as a motivator,
and at other times it is a major survival determiner. You have been
told of the fight or flight response to danger, and how it induces
stress, but the good thing about it is that it oftentimes tells you how
to respond to danger. When it does this at long intervals, the stress
that comes with it helps you become alert to the risks and potential
danger that might be present in your environment. But when this
mechanism is easily triggered as a cause of too many stressors, it
affects the way you respond to your environment and your wellbeing
in general. Bearing this in mind, it might interest you to know that
prolonged stress or persistent stressors and its attendant outcomes
are threats to your wellbeing. Hence, your job is to ensure that you
have processes in place that will enable you ease off and regain the
calm your body seems to be lacking. And if it happens that you do
not know what to do or how to go about it, then there’s no reason to
fret, right? That’s exactly why you’re reading this book.
This book hopes to teach you the benefits of meditation. It will give
you tips on how to calm your body, emotions and mind irrespective
of the chaos around you. It will teach you how to practice meditation
in the mornings and evenings, and through it you will understand the
benefits of practicing meditation as an alternative treatment to
anxiety disorder. The meditation you will learn from this book will
focus on how to get relief from stress, anxiety, trauma and panic
attacks.
The book will teach you that, despite all you may be involved with
and all that maybe going on with you, you are to allow mindfulness
meditation take care of the problem. This way you will arm yourself
with the tools that will give you the tips on how to observe,
objectively, your thought patterns and your surroundings. And as an
observer, you will come into the awareness that you’re not your
fears. The meditation procedures in this book and their attendant tips
will explain, in clear language, some ways you can practice
meditation for different challenges you face daily. And through the
meditations, you will learn to encourage and practice the things that
are necessary for your health and general wellbeing.
Identifying the sources of your stress also means shooting the dart
on your stressors. To do this effectively, you have to be more
attentive to the moments before a stressful situation. The reason for
the extra attention is for you to identify the particular events or
situations that trigger stress feelings. Being able to do this will go a
long way in helping you plan your life or change your lifestyle. For
instance, if you discover that the relationship that exists between you
and your relationship that exists between you and a neighbor is your
stressor, what you do after this discovery will determine whether you
deal with stress and maintain good health, or whether these
stressors will continue to haunt you at the expense of your health.
There is no perfect way to care for yourself, but there is always the
right way to care for yourself. If you discover that a certain behavior
is inimical to your wellbeing, you should drop it. Several ways
abound how you can care for yourself in the healthiest way, and they
include:
Stress is that thing that occurs in the space between demand and
capacity. Hence, if you want to tackle it effectively, you have to
decongest your plate. Learn how not to always overreach yourself.
You are going to be given tips on how to manage your stress.
Whether it occurs as a burnout syndrome or from an issue that
arises from other things, your job should be to learn ways that will
enable you design your day for an easy and a less stressful
experience.
And when you create that list, be mindful of the tasks and activities
you include in it. You should set your priorities right and you should
ensure you accomplish your tasks according to their importance.
• You will learn to listen to yourself more, and you will become
attentive to your surroundings. This is because humans become
more alert when they maintain absolute silence. Taking a few
minutes to listen to your mind helps ease stress, depression, anxiety
and fear. Meditation also helps you practice affirmation. Self-
affirmation helps reduce stress and works wonders on the nerves.
When you worry constantly your body releases cortisol, a hormone
that impedes the activities of the brain and immune system. Now I
know you would not want that, because anything that affects your
brain and immune system definitely will not allow you to maintain
calmness in your body. Hence, what you should do to avoid or
control the harmful effects of stress induced breakdown is to look at
your life from the inside through mindfulness meditation. Practicing
mindfulness meditation is as effective as and healthier than
antidepressants.
Deep breathing is not only good for your lungs; it works wonders for
your general wellbeing. Have you ever wondered why, when faced
with difficult life challenges like making a major decision or
answering a critical question, you instinctively take a deep breath to
clear your mind? Same way taking a deep breath at regular intervals
can be therapeutic. When you breathe in deeply and out, your body
releases toxins piled up in the body through carbon dioxide. When
your body is adequately detoxified and rid of tension through deep
breathing, your mind becomes clear, and most of your emotional
tension starts easing off.
5. Be self-supporting
Many people have allowed public approval tamper with their peace
of mind. You know that peace of mind, which is also calmness of the
entire body, is the very key to a good health. Therefore, as an adult,
you shouldn’t allow another determine when, where and how you will
be happy. You shouldn’t live according to the standards set by others
or live for general acceptance. You shouldn’t be that person, if you
want to have peace and calmness in your mind and body. Work to
be a better human. And always remember that the universe is
unfolding as it should, unfold with it.
6. Eat healthy
When considering factors good for your health, don’t push good
nutrition aside. You should have a meal plan that best suits your
health patterns. If you don’t know how to go about it, you may
consider seeking the services of a qualified nutritionist. Dieticians
know the right kinds and combinations of food suitable for your
health and lifestyle. Seek their guidance, and when you do ensure
you adhere to the instructions contained in the plans they give to
you. Several meal plans and recipes are out there. You can get one
from your nutritionist. But in case you’re unable to consult a
nutritionist, surf the internet for some nice recipes.
If the source of your discomfort is your body size, maybe you’re too
thin you want to put on a little flesh, or you're are fat and you want to
lose a few pounds, consider going on a diet plan. The twenty first
century is a time of smoothies. A lot of smoothie recipes are
available for both weight loss or weight gain, and as such you should
go for the one that handles what you want. Also when you spend
those lengthy hours at the office, consider a little bit of relaxation.
Thus, instead of consuming those endless cups of coffee, you
should consider making arrangements for cups of well-prepared
smoothies. Now this does not mean that coffees are bad for your
health, it means that you can have quality, enjoyable and healthy
moments with yourself even as you work. Even after work and you
want to relax at home before engaging in any other chore, let’s say
you want to tend your rose or hibiscus garden, consider taking some
veggie smoothie. This will invigorate your entire body, you will work
faster and accurately, and you will have calmness in your body.
Did you know that healthy diet increases sexual libido? Well, now
you know. Health practitioners encourage having and maintaining a
healthy sex life, because among numerous health benefits it has like
maintaining optimal cardiac output, it also calms your nerves and
body. Sex, good sex, is healthy for you. It helps you ease off tension
and emotional build up. After daily workout, healthy sex is the next
physical activity that regulates your heartbeat and blood flow. Like
exercise, good sex fights depression and anxiety. So, for something
as beautiful as this, why not introduce healthy living to it. There are
numerous smoothie recipes for sex boost. Why not start taking
them? One beautiful thing about this recipe is that it works wonders.
It nourishes your body and also helps you maintain calmness in your
body.
When you were told to eat healthy by having a good meal plan, the
idea is not starvation. Dieting is not starvation. It is about knowing
the right combinations of the classes of food and their right serving.
Do not eat because you have appetite, or because a certain food
smells, tastes or looks good. Do not consider eating food
combinations you have allergies for. Let’s say your lactose intolerant,
you should know that diary milk is not good for you. Therefore, you
should avoid it. Always have it in mind that you’re what you eat, and
your general wellbeing depends on it. Now that you’ve been told all
these, you already know that your palate shouldn’t decide your
meals for you; your health should. Eat only what’s healthy for you,
and see yourself regaining all the calmness your body craves for.
Also, good nutrition is not only about the food you eat; your eating
habit is also a crucial part of it, including all the habits you have
formed. If you consume alcohol and tobacco excessively, you may
want to consider what they do to your health. You have to
understand that some addictions lead to the development of some
chronic diseases. As such, to ensure adequate nutrition and a
healthy life, consider consuming lots of fruits and veggies. Reduce
your consumption of processed foods; such as foods high on fat and
calories, or foods that are saturated with artificial sugars. You should
also fall in love with whole grains and nuts. You should consume
veggies high on protein and fiber, like spinach. You can also try
some homemade source of protein like soya milk. But for animal
protein, prefer fish. Eating fish like salmon is good for you. Fatty
acids from fish reduce the risk of developing cardiovascular
diseases. The omega 3 fatty acid in fish works well with the brain. It
is the lubricant for joints and ligaments. It works well on the eyes. It
checks depression and reduces the risk of suffering dementia at a
later age. Your concern should be to maintain good body PH level.
Ensure that your body is more alkalinized than acidic, this way your
immune system is healthy enough to fight diseases, and you will
have all the peace in your body.
7. Exercise often
As you invest your time in all the things that improve your health, and
you practice meditation, do not forget the power of exercise. You
should always remember that fitness means a healthy body. Make
sure you exercise daily. Also consider seeking directives from your
health care provider. He should advise you on the best workout
plans suitable for your bone structure and your health. Physical and
mental exercise like yoga eliminates the symptoms of anxiety, stress
and depression. If you exercise regularly, your muscles will relax,
your veins and arteries will straighten out, your heart will beat at a
normal pace, and blood flow will be easier with less strain on the
heart.
You should know that devoting time to yourself will help you expend
more energy on accomplishing your goals, you will strategize better,
and when you are able to do this, you will lead a happier, peaceful
and calmer life. And as Max Ehrmann captured it, “with all its sham,
drudgery, and broken dreams, it is still a beautiful world. Be cheerful.
Strive to be happy”.
CHAPTER THREE
HOW TO CALM YOUR MIND
The world we live in today is a truly beautiful place to be. We may
have heard many people say things like “this is a great time to be
alive,” and they would not be wrong. Limitless opportunities abound
around us. Ranging from being able to study to have the careers we
have always dreamt of and get our dream jobs to be able to buy the
things we want and travel as often as we desire, the world has so
much to offer us.
Due to this, we are now expected to spend every part of our days
actively working to better our lives. Having some downtime is no
longer considered necessary, and in some cases, you could be
viewed as lazy for requesting downtime. This is both a good thing
and a bad thing.
On the one hand, we are reaping the dividends of how active our
society is, on the other hand, we need to consider the toll it is taking
on us.
Our brains, just like computers, are not designed to be active all the
time. Apart from sleeping at night (which some people do not even
take seriously), there is still a lot we can benefit from taking some
time to calm our minds and to relax during working hours.
If you are battling with anxiety, you actually need that downtime. You
need to unplug from the continuous demands on your time and your
mind and calm your mind. Doing this would change and improve the
quality of your life.
Indeed, it feels great to have the ability to overcome our issues every
day. However, at times, the sheer volume of the choices you make
can lead to befuddled reasoning and slanted points of view. Clearing
the mind of messiness and dispensing with superfluous interruptions
will enable you to focus. In a relaxed state, you can settle on better
choices, dodge errors and function with greater mental lucidity.
The World Health Organization estimates that 350 million people all
over the world experience the ill effects of depression. Depression
and anxiety are presently the leading sources of disability.
Specialists in the field feel that it is no happenstance that the rates at
which people struggle with depression and anxiety have grown
comparatively with their stress levels. These can all be blamed on
not taking time to relax and calm your mind.
When you cannot calm your mind, your feelings of anxiety grow.
Stress causes a hormone called cortisol to be discharged into the
circulatory system, and this builds the craving to eat more. This is
the reason a considerable lot of people engage in “comfort eating.”
As well as increase your appetite, it has been indicated that cortisol
makes you go after unhealthy foods – foods high in fat and sugar.
Foods in this category are considerably bound to make you heap on
the pounds.
Setting aside some time to calm your mind can assist you with
keeping your body within the healthy weight range for it. Not only will
relaxing diminish the measure of comfort eating you take part in, but
it will also assist you empowers adequately and address your
negative dietary patterns. with seeing the situation with greater
lucidity. Lucidity you to design your weight control plans all the more
Use your left thumb to hold down your left nostril and breathe in
through your right nostril. At that point, close your right nostril with
your left forefinger, so both are shut, and hold the breath. Release
your left nostril alone and breathe out.
With your right nostril still shut, breathe in through your left. Then
close your left nostril with your thumb, so the two nostrils are shut,
and hold the breath. Now, take your index finger off your right nostril
and breathe out.
This is one set. Complete at least five sets to put the left and right
sides of your brain in harmony, quiet your nervous system, and
create a sense of calm.
Close your eyes. Feel your back against your seat, and your feet
squeezed immovably on the ground, at that point delicately carry
yourself into the present moment. Then start breathing through both
nostrils and count as you go on breathing m, thinking "and" for each
breathe in, and the number for each breathe out—breathe in "and,"
breathe out "one"; breathe in "and," breathe out "two."
Feel your tummy rude with every inward breath, and let the breaths
reduce as you count yourself into a greater feeling of calm. After you
arrive at 100, open your eyes, move your fingers and toes, and bow
your head in appreciation for the psychological space you created
internally.
Rehash this procedure for your lower legs, your shins, your knees,
etc., as far as possible up to your head. After you wrap up your
whole body, you'll likely feel lighter, more settled, and calmer.
4.Lip-Touching Breathing
When stirred, your sympathetic nervous system places you in a
condition of high alert—that feeling of fight or flight alarm that lets
you know there's a type of risk. Your parasympathetic nervous
system, when stimulated, produces the contrary inclination—a
feeling of relaxation and calmness.
5.Strolling meditation
In spite of the fact that you can do this whenever you're strolling, you
might need to locate a serene spot to walk, away from groups,
confusion, or noise pollution. If it is a sheltered space, you can walk
barefoot. This will give you a feeling of being increasingly connected
to the earth.
Remain with your spine straight, with your shoulders and arms lose,
and take a couple of inward breaths and exhalations to take in
calming energy and inhale out strain.
Then start gradually moving forward and match your breathing with
your motion—right foot, breathe in, left foot, breathe out. Utilize the
majority of your faculties to completely experience where you are—
the warm feeling of sun all over, the delicate sound of wind stirring
leaves on trees. The objective isn't to land at a destination; it's
basically to be present in the experience of strolling.
6.Meditative bath It's quite easy to relinquish every other idea when
you're standing under a flood of water, set to the ideal temperature
for you.
Set aside this time to tune into your faculties. Pick a soap or shower
gel you love so that fragrance is intoxicating. Appreciate the feeling
of the water on your skin, and feel it dribble down your back, your
calves, and your heels.
Notice when you start thinking of the day ahead (or behind you). Try
not to pass judgment on the thoughts or yourself for having them.
Rather, imagine them going down the drain and afterward take your
concentration back to the experience of cleansing your body and
mind.
7.Task meditation
Washing dishes, for instance, can be both fulfilling and calming. Feel
the warm water on your hands; let yourself appreciate the
experience of making something grimy clean once more. Try not to
consider completing or what you'll do when you're done. Concentrate
exclusively on the doing and check whether you can discover a
feeling of acknowledgment and calmness in doing it gradually and
well.
8.Mindful Eating
Rather than eating rapidly with one eye on your food and the other
on your phone, transform supper time into meditation time. It doesn't
take long to eat, so why not set everything aside and set aside this
time for yourself? Your mails, messages, and social media pages will
still be there when you're done.
If you cannot change them, then try working to supplant them with
other "better" thoughts. Try not to pummel yourself over something
you cannot control, but do not overlook them either; basically move
past them and decide not to relate to them, even as they cloud your
mind.
4. Relax.
Take a long breath through your nose and exhale it through your
mouth. This can calm you and remind you that your thoughts are a
little piece of the boundlessly immense world around you.
6. Grin at a stranger.
7. Take a walk in the nature. Take a walk and blend into the earth
around you, and tune in for sounds you would generally have
missed.
8. Keep a daily gratitude diary.
Keeping an appreciation diary helps pull you away from the pressure
of the day. It also constrains you to acknowledge life as it comes and
helps you see the positive qualities in life consistently.
Concentrating on the look and the taste of what you eat can help
remind you that while all feelings are transient, it is essential to
genuinely encounter them properly, as opposed to giving them a
chance to pass you by.
11. Drink tea. Tea can help quiet your nerves and cleanse your
thoughts and connect you more to the present moment.
12. Wash up.
It has been shown to support your capacity to focus, which can raise
your strength and quality of your mind and help you calm down when
your thoughts would not quit coming.
14. Handle one of the most stressful things on your plan for the
day.
Feel the hide underneath your hands and the delicate quality of their
skin. Petting an animal can help relieve your stress and connect you
to the moment, and can pull you away from your thoughts.
The good part of all this is that everyone has the ability to meditate
and be mindful.
Having great emotional health implies you can deal with our
emotions, thoughts, and feelings. You can settle on better choices
and explore life's difficulties with certainty and versatility. Building
your emotional health empowers you to feel content with yourself.
You will appreciate important individual connections, and push
ahead in life with a sense of purpose and direction.
Being genuinely healthy does not imply that life will be easy.
The common belief is that taking care of your body means eating a
lot of organic foods, fruits, and vegetables, drinking loads of water,
and exercising routinely, however, do you realize that taking care of
your emotional wellbeing can have numerous advantages as well?
While the mind and body are typically considered as two distinct
things, they are, in reality, firmly connected with regards to your
wellbeing and prosperity. Your physical wellbeing can influence your
emotions, and your emotions play a major role in your physical
wellbeing.
However, the quick flashes of emotions that you feel in your body are
just a little piece of the physical impact of emotions. Your body reacts
to your emotional wellbeing from various perspectives — if you are
feeling stressed or troubled, you may encounter physical indications,
such as insomnia or sleep deprivation, or even hypertension and
stomach ulcers.
Also, obviously, when you are feeling somewhat down, you are more
averse to taking an interest in the things that advance physical
prosperity. When you feel down and out emotionally, or pressured,
you are more likely to be tempted to grab an extra glass of wine or to
eat unhealthily. Thusly, your emotions influence your basic decision-
making skills at the time, which can have an impact on our physical
wellbeing.
It's not all awful news. However — there are long haul physical
advantages related to emotional prosperity as well, and perhaps the
greatest benefit of positive emotional health is the positive effect it
can have on your physical health.
Have you at any point thought about what you can do to your
perspective on life and to the condition of your body with the
assistance of the emotions that numerous individuals attempt to stow
away? If you consider your emotions when they trouble you, you can
help yourself as well as introduce harmony and calmness to your
mind.
1. Love
3. Depression
4. Dread
When you are alarmed, the blood truly drains from your face, making
you pale. This happens on account of the autonomic nervous
system, the fight-or-flight control system. When you face a trigger,
veins squeeze off the blood flow to your face and limbs, sending
more blood to your muscles and body so you will be prepared for
either the flight or the fight.
5. Revulsion
6. Shame
If it's difficult for you to say, "I'm sorry," you need these tips: quit
being a perfectionist, and consider your failures as an opportunity for
a better attempt. Be progressively compassionate and attempt to
comprehend others' emotions. Acknowledge individuals as they may
be, document your expressions of remorse, and don't pay attention
to shame too much because that is the primary issue that keeps us
from being free.
8. Envy
A few people see envy as sweet, however, just when it's not all that
much. Normal envy is the thing that an individual feels when they're
stressed, or they dread losing a friend or family member. Unhealthy
envy can pulverize hearts, connections, and families. The pressure
of envy stimulates the pulse and raises blood pressure. You can also
have different symptoms that negative emotions bring such poor
appetite, huge weight reduction or addition, a sleeping disorder,
stomach issues, etc.
In the first place, simply begin to believe your partner, no matter how
trite it sounds. Quit comparing yourself with others, and don't
mistake fantasy for the real world. These are the best tips for
defeating jealousy.
9. Bliss
Fuel your body with a healthy balanced diet so you can make every
second count, and abstain from smoking, and an excessive amount
of liquor, which can negatively affect your emotions.
Frequent participation in exercise that you find fun or enjoy will also
have various mental advantages — even a brisk 10-minute walk can
improve your psychological focus, mood, and energy levels.
Probably most important of all, the act of catering for your body
asserts a feeling of self-respect, which is the bedrock of emotional
well-being.
Your emotional wellbeing influences how you think, feel, and act, so
it's an indispensable part of your general prosperity. Taking care of
the emotional side of yourself is fundamental if you are to develop an
uplifting point of view, and deal with your emotions, no matter what
life tosses at you.
Doing the same things on a daily basis can be tedious, and leave
you feeling dreary. Attempt a deviation from your schedule,
regardless of whether it's taking an alternate route to work, or taking
up another hobby.
6. Give something
7. Start saying no
9. Do a digital cleanse
When you are feeling blue, do not attempt to escape the feeling, or
occupy yourself by relying on unhealthy food, television, or social
media. While these might numb the pain for some time, you would
not have settled the issue. By recognizing and tolerating negative
sentiments, you can begin to get inquisitive about what's causing
them, and how you can move forward.
2. Inhale deeply
3. Enjoy a reprieve
Feeling overpowered by the job that needs to be done? Take a
break. Regardless of whether you have a deadline weighing down
on you, taking a couple of minutes to stroll outside, get some natural
air, and gather your thoughts can assist you with coming back with
restored vitality.
Do you love to paint? Sing? Read? Invest energy with friends? If you
discover negative feelings crawling into your life, take a shot at
accomplishing something that you can lose all sense of direction in,
and you'll before long feel more like the real you.
WHAT IS MEDITATION?
You can meditate while sitting, standing, walking or lying down; you
can meditate while chanting or focusing on the philtrum: that little
groove between the upper lip and the nostrils. You can meditate with
your eyes can be open or closed.
Less perspiration
Less anxiety
Less stress
Deeper relaxation
Let’s face it, making the commitment is the easy part, following
through with the commitment consistently is the hard part.
Meditating shortly after waking can for some be a problem. The mind
is still tired and some find it hard to concentrate. You may find
yourself dozing off a bit during your meditation time.
It may feel weird to sit at your desk or in the lunchroom and meditate
while the rest of your work is going about their business. Meditation
is a great antidote to a racing mind, however, it does cause some
persons to have a hard time concentrating without a routine.
Meditation is often seen as a way of fixing the mind when it gets very
busy or calming the body when it gets stressed. The potential of
meditation is far greater than this. Why wait until you are feeling
stressed to meditate? When done on a regular basis, meditation
actually helps reduce and prevent stress, meaning you don’t even
get to the point of needing to treat it.
Similarly, meditation can help you focus more and be calm and
productive, meaning that the experience of work is not so harsh.
Instead, it becomes about doing one thing after the next; present
moment followed by present moment. Sometimes you have to do
this quickly, sometimes slowly, but the perspective of being present
transforms life entirely.
The breath is like a swing on the playground. As you breathe in, first
it accelerates. Then it slows down near the end. Then it comes to an
unstable stop and starts going again in the other direction. The
speed is always changing. To notice all this, you need not only
awareness, but also concentration. You need to concentrate so that
you are not only aware during brief moments of this cycle, but you
are continuously aware of it during the whole cycle, cycle after cycle.
If you have trouble noticing that last item, put your finger horizontally
against your nostrils for a few seconds. You will feel the change of
temperature as you breathe in and out.
During this breathing exercise, you may find that, after a while,
concentration comes naturally. At the beginning, concentration
required effort. Now this natural rhythm of the breath takes over.
Thoughts lose their urgency at this stage.
1. Start at the same time every day. It doesn't matter if you meditate
for
2 minutes or 2 hours. You need to go for a routine because it trains
your brain to get into the meditation zone automatically. Pick a time
of day that works for you and your lifestyle. You can always change
your time but ideally you settle into a time that feels right. After a
while, you'll even want to meditate at that time.
10. Connect with a teacher that you respect and trust. Meditation is
an internal adventure but that doesn't mean you need to do it all on
your own. Find at least one teacher who shares tips, information and
inspiration. A good teacher will always direct you towards your
internal guidance and intuition. A great teacher can lead you to a
deeper experience of yourself when you feel stuck.
Read this and other meditation texts slowly, with a short pause
between instructions.
The past has already gone and the future is yet to come. I am
concentrating on being peaceful, happy, and free in this present
moment.
You can also calm your mind by doing The One-Minute Breathe;
Breathe in for 5 seconds
Hold your breath for 5 seconds
Release for 5 seconds
Hold for 5 seconds
Practice this breath pattern for one minute a day. Try it now.
You can also meditate with others, connecting with the positive and
peaceful energy of others is extremely powerful.
-Step One | Find a Quiet and Comfortable environment. Once
you have found a place where you can meditate without disruption,
put away any electronics that you may find distracting and dim the
lights.
You can sit on the floor or on a chair, preferably with your feet on the
ground and your back straight. However, if you find yourself more
comfortable lying down, you are more than welcome to do so.
Step Two | Close your eyes. Take a moment to close your eyes and
relax your body. Remain still and let your body become loose and
less tense. Step Three | Find your breath.
Now that you’re starting to relax, become aware of your breath. Feel
the sensation of breathing.
Focus on the breath as you inhale and exhale deeply. Feel the
sensation of the air passing in through your nose and out through
your mouth. Notice your chest expanding and contracting.
Allow your thoughts to flow through your mind. Like a river, they will
continue flowing if you don’t try to stop them. Acknowledge your
thoughts, know that they are there, but do not engage them. Let one
thought, flow to the next.
Return back to the focus on your breath. Whenever you find yourself
drifting away, return and find your breath.
Step Five | Calm your mind and focus. You can either continue to
focus on the breath or use a mantra such as “uum” or a prayer that
you are used to.
Maintain focus on either your breath or mantra.
Step Six | Meditate You can end your meditation whenever you feel
fit, the minimum recommended time is 15mins. But results can still
be seen with less. Do not be discouraged if you find it difficult the
first few times. It may take a week or more for your mind to break
habits that are as old as you. Continue to practice every day and you
will feel the results.
Finally, let go of any tension in your facial muscles and jaw. Observe
your body, and move the wave of relaxation where it's mostly
needed. Continue for 5 to 10 minutes before resuming your tasks.
2. Extend the exhale
Start following your breath and invite your body to unwind. Take your
attention to your breath, and first just observe how it feels. Is it long
and steady, or short and shallow? Start to take longer breaths, fully
inhaling, and fully exhaling.
Triangle breathing will calm your mind and balance your body. If you
find yourself in a heated moment, you can focus on this technique no
matter where you are.
To start, inhale and exhale once fully. On the next breath, count the
length of your inhale. Then, as you continue to breathe, use that
same count duration to inhale, hold, and exhale. For example, if your
count is 4, you will inhale for 4 counts, hold for 4 counts, and exhale
for 4 counts.
Draw this triangle with your breath for few rounds. If you feel
comfortable, slowly increase the size of your triangle with one count
at a time. If you feel yourself getting out of breath, return to the
previous count.
4. Change the feeling of stress The next time you feel stressed or
uncomfortable because you are too busy, stop and try to identify
where in your body this stress is located.
Do you feel it in your head, throat, chest, or belly? Close your eyes,
and fully bring your awareness to this feeling. Does it have a
movement, a distinct shape, a color? Does it feel hot or cold? Does it
have a smell?
Then, try to change these variables one by one. Try to change the
shape into something nicer. Try to change the color, movement, or
even location of the feeling. Once you identify the feeling as a
separate entity within you, you can play with it more freely. This
practice of control over how you feel stress will be beneficial.
To begin, sit comfortably, and close your eyes. Place your right hand
close to your face, so that you can block the right nostril with your
right thumb and the left nostril with your ring finger. Your index finger
and middle finger can rest on your forehead.
First, close off the right nostril, and slowly inhale through the left
nostril. Pause, close the left nostril, and breathe out through the right
nostril. Inhale again through the right nostril, pause, close the right
nostril with your thumb, and breathe slowly out through the left
nostril.
You get off track when you identify with your emotions instead of
labeling them as something you are experiencing in the moment.
The goal is to recognize when you have lost control and take back
the reigns. By recognizing and identifying emotions as they arise,
you are able to see how your thoughts can spiral you into agitated
emotional states. This helps keep your emotions from erupting and
taking over. Being mindful of your emotions will help you accept
them and also stay in control of them. It’s from that place you will be
able to refocus, rebalance, and recalibrate.
If you are feeling emotional distress, here are seven steps to help
you calm down.
1. First, create a buffer between yourself and whatever is occurring.
2. Slow down and take some deep breaths. This will help you find
solid ground again.
3. Become present to what is happening and how you are feeling in
the present moment. Take responsibility for your emotions and do
your best to avoid projecting them onto others.
4. Ask yourself what it is that you need in this moment and if there is
anything you can do to improve the situation right now. Get clear on
the need you had that went unfulfilled and whether or not you can
identify a solution in this moment.
5. If creative solutions arise, make a note of them and come back to
explore how you might implement them when the time is right.
Preparation
Before you begin, take extra care to make sure that your meditation
space is silent and comfortable. Notice any potential distractions and
eliminate them before you settle in. You may want to have a journal
and a pen handy so that you can jot down the feelings you notice
during your practice.
Practice
Sit comfortably in an upright position with your feet firmly on the floor.
You may want to place a cushion behind your lower back for support
and cover yourself with a light blanket for comfort.
Close your eyes and begin to take slow deep breaths in and out of
your nose. Feel yourself softening and settling into the place where
you are sitting.
Now, notice where in your body you are feeling your anger or
sadness, or whatever emotion you’re experiencing. Are there any
images? Dig into your emotions and really see how it is that they
affect you.
Remind yourself that you are not your emotions; that they are simply
energy in motion. They are transitory.
When you feel some calming as you settle into your emotions, shift
your awareness back to your breathing.
Breathe normally in and out through your nose and use your breath
to relax any part of your body that feels tension.
As you inhale, silently say “just.” As you exhale, silently say “one.”
Again, inhale and silently say “just,” then exhale and silently say
“two.” Do this until you’ve completed 10 breaths.
Do another round, this time as you inhale, silently say “this.” As you
exhale, silently say “one.” Again, inhale and silently say “this,” then
exhale and silently say “two.” Do this until you’ve completed 10
breaths.
Next, do another round. On the inhale, silently say “just.” On the
exhale, silently say “this.” Do this until you’ve completed 10 breaths,
or for as long as you like.
Notice how using the mantra “Just This” to anchor you back in the
present moment enables you to return to a calm, centered place in
your mind where you can once again ground yourself in the here and
now. With practice, you learn to calm your emotions and focus your
mind regardless of what is going on around you.
M ORNING MEDITATIONS
The first thing you do when you wake up will set the tone for your
entire day. If you want to move through your day with ease, energy,
awareness and confidence, start your day with activities that
encourage those states of mind. If you want to move through your
day feeling anxious and irritated, there are things you can do to incite
those feelings, too.
Instead of resisting the day before it’s even begun, plan a sequence
of events that makes you feel good. And then wake up and do it,
Every morning.
Use those 10 minutes from the snooze button —or the first 20, 30, or
60 minutes of your day—to nourish your body, mind and soul. In
order to ensure you trade the snooze button for enjoyable and
nourishing activities, you must create a ritual. And be familiar with
the moves until it becomes second nature.
When you’re starting out with a brand new morning meditation
routine it’s important to experiment with the different types of
meditation available to us (including guided, mindfulness, Zen
(zazen), and transcendental). One type may speak to you more than
others, and that’s perfectly fine. But don’t forget, whichever type (or
types) of meditation you eventually decide to stick with, you can
always try any one type over again weeks, months, or even years
down the line to see if you relate to it more then.
5minutesofmorningbreathingmeditation
Set a timer for 5 minutes. Let your in-breaths be full and deep as
your belly expands. Allow your out-breaths smooth, slow, and soft. If
your exhales are longer than your inhales it will be easier for your
body to settle, soften and find the meditative state of ease and
lightness.
5MinutesOfGentleStretching
Just a few gentle intuitive stretches, really whatever you feel your
body needs. Sun salutations are a way to wake up the whole body in
a way that will leave you feeling awake and refreshed.
5MinutesReadingOrListeningToSomething
Inspiring
Your favorite quote book or a biography of someone who inspires
you
A daily affirmation book.
Also, you can take the reins and design your morning routine
according to what you love. You can take inspiration, structure and
ideas from the examples above, adjust in any way, and design a
ritual that works for you. Remember, your morning routine should be
nourishing for your body, mind and soul, so you have to choose
things you that make you feel good.
Here are some activities you can consider including in your version
of a morning routine:
-Read
-Meditate
-Exercise/walk
-Spend time in nature
-Prepare / eat healthy food
-Breathe
-Make tea
-Practice gratitude
-Write
-Play or listen to music
-Laugh.
Evening Meditations
It can be difficult to find the time to deal with problems that arise
during the day. When you come home at night, though you may want
to relax, your brain is still attempting to deal with all the stresses you
pushed aside. But that’s where evening meditation can become
inherently valuable. By practicing an evening meditation, you can
achieve a peaceful state of mind that will make it easier for you to
feel at peace and easily process your stress.
There are many different approaches you can use for meditation, so
do a little research and find the technique that works best for you.
After finding a technique that you are comfortable with, go to the next
step.
M OVING MEDITATIONS
Many forms of the physical practice of yoga are, in fact, moving
meditation. The simple Sun Salutation vinyasa with the mind and
breath synchronized creates a meditative state with movement.
You can think of dance, slow running and bike riding as a moving
meditation.
Dance liberates you from your thinking minds as you fully inhabit
your bodies, while simultaneously cultivating what the Greeks called
ekstasis, a “stepping outside” of ourselves and our everyday lives.
It is this quiet, distant space that brings peace and the ability to deal
with stress and anxiety in a way that doesn’t limit your life. However
you see it, meditation is not about getting rid of problems but instead,
is about helping you create distance.
Mindfulness meditation strengthens your cognitive ability to regulate
emotions. The benefits of both mindfulness meditation is one in
which you focus on sustaining attention and guiding thoughts; and
lovingkindness meditation, in which you focus on compassionate
thoughts towards yourself and others. Mindfulness is premised on
sustaining attention in the present moment and controlling the way
we react to daily thoughts and feelings. You don’t need to become a
monk to incorporate mindfulness training into your daily routine, with
the help of focused concentration, your mind has the ability to remain
still and achieve higher understanding.
Mindfulness meditation can be done at any time of day. You may find
that meditating when you wake up helps you reduce morning
anxiety. Perhaps you find that meditating in the evening allows you
to get a good night’s rest. Try different times of day to determine
what suits you best.
TYPES OF MEDITATION
The next time you feel stressed, take ten minutes just to focus on
your breathing. This will relax your mind and help to quickly reduce
the symptoms of anxiety relief.
Measured Breathing
-Stand or sit comfortably with good posture.
-Relax your knees and hands and drop your shoulders. Let your jaw
relax.
-Take a deep breath in through your nose while counting to four.
-Let the air fill your stomach, breathing deep.
-At the end of the inhalation hold the breath for a short moment.
-Staying relaxed, gradually allow the air to release through your nose
Humming Breath
-To do this exercise, you must focus your mind one hundred percent
on your breathing. While doing this you will hum. And that’s all there
is to it. It is a very simple trick, and it is, without doubt, one of the
best breathing meditation exercises for anxiety relief.
-Place your thumbs lightly over your ears and your fingers over your
eyes.
-Take a deep breath in through your nose.
-Exhale while humming quietly.
-You may find it helpful to place a hand over your stomach and
visualize the air filling deep down into your stomach.
-Exhale through your mouth, your lips pursed and your tongue and
jaw relaxed.
-Repeat ten times.
Alternative Nostril Breathing Alternative nostril breathing is
another breathing meditation for anxiety. As well as stopping the
symptoms of anxiety it also relieves stress.
To do this exercise:
1. Close one nostril with a hand and breathe in through the other
nostril.
2. Change your fingers so the first nostril is now closed and the other
nostril open.
3. Breathe out through the second nostril (the nostril that was closed
when you breathed in).
4, Breathe in again through this same nostril then repeat the
process.
The only thing better than a walk is Zen walking. This is one of the
best meditations for anxiety.
This is the best meditation for anxiety for visual people. When you
think sad thoughts you become sad. When you think thoughts that
make you anxious, you become anxious.
-Imagine casting out any negative thoughts. The thoughts low out of
your mind into the blue sea.
-Watch as the thoughts vanish into the distance.
4. Body Scan Meditation for Anxiety
This technique reduces the physical symptoms of anxiety. It does
this by passing consciousness around the body.
You will be so much happier once you use mindfulness for anxiety. It
really helps treat anxiety and panic attacks, as well as other issues.
You can use mindfulness for social anxiety disorder Mindfulness
helps prevent relapse in those suffering from a major depressive
disorder
Sound bath meditation: This form uses bowls, gongs, and other
instruments to create sound vibrations that help focus the mind and
bring it into a more relaxed state.
Read and reflect: Many people report that they benefit from reading
poems or sacred texts and taking a few moments to quietly reflect on
their meaning.
You can also listen to sacred music, spoken words, or any music you
find relaxing or inspiring. You may want to write your reflections in a
journal or discuss them with a friend or spiritual leader.
It happens to every one of us at some point but you should seek help
when you are always having that "be on alert" feeling in the
background. Mindfulness and meditation for anxiety is becoming the
new way that you can direct yourself away from the many ways that
your life can be disorganized by anxiety. This guide does not intend
to be a diagnosing tool or a treatment path. It is just a compilation of
research and some practices that can help you as you try to sail in
the right direction.
This meditation helps you to find out the sources of anxiety through
breath awareness, mindfulness of thoughts and body scan.
-First, take a brief moment and thank yourself for being present here
- for choosing to walk inside your own life.
You should create a connection with your body and mind: check
in to your body and experience everything. If there's a sensation feel
it, together with any tightness, holdings in your body. Tap into your
emotions and accept whatever emotion you find and allow it to
remain that way.
Then when you're done, gradually retract your awareness from
the mindful check in and direct it to your breath:
When you have taken the focus away from your breathing, move on
to do a body scan.
Enter your body, swim in the world of your emotions, thoughts, and
sensations and own up to what you experience within. You should
not seek to change whatever emotion you feel. Just acknowledge it
and let it be.
The next thing you will need to do is to breathe into your whole body.
When you're stressed, there are parts of your body that are often
tensed, tight and achy. When you breathe, try as much as you can to
let some of the areas soften. Even if you try so hard and those areas
are unable to soften, you shouldn't add more stress by forcing it. Let
it be. The sensations you feel should be allowed to go wherever they
decide to go. If there are thoughts and emotions that settle inside
you, also let them be.
Don't just barge into your feelings, rather tread with compassion and
gentleness. Think of the way you act when you are entering a pool,
first you put your toes to get used to the water temperature, then
slowly you did your body part by part. This is the same thing you
should do, did your toes into the fear. Accept that it is there, be
conscious. You don't have to analyze or try to figure it out. All you
should do is tap into the experience of feeling, worried, fearful,
anxious and letting things be. Whatever emotions come up,
acknowledging it and just allowing it to settle is the way to feel inside
your fear.
Listen to your feelings with compassion. You should try not to push
yourself farther than you can go. Stay on the edge, feel the anxiety
and acknowledge it. When you learn how to allow things to be the
way they are, you can then find out what causes your fear and pain.
-Move away from the mindful inquiry gently and return back to your
breath. Once again, breath in and out, notice your abdomen as it
expands when you inhale and contract when you exhale. When
you're breathing, do it with awareness Be conscious of every breath
that comes in and out.
-Then study your thoughts for a moment. The same way you can
watch your breath as they move back and forth is also the same way
you can observe the thoughts you think. It's just similar to sitting and
watching the clouds as they travel across the sky, or watching the
river currents as they flow downstream. When you observe the mind
and the thoughts of fear you're feeling, you will understand that they
are just drifting mental phenomena. You will do better for yourself if
you see the fearful and anxious thoughts clouding your mind as
mental events that will show up and drift off again. Take note of your
mind, your thoughts and notice how they keep changing. When you
are aware of these thoughts and how they are able to trap you only
then can you become free.
-When you are done with that, return gently to your breath. The only
thing you have to do is to continue mindful breathing in and out.
-Before you end your mediation for anxiety, try to spare a few
moments and think about every other person who is plagued with
this same feeling. Those who live in fear, worry, need peace. Extend
your good wishes of healing to them.
-When you are done with these moments, proceed to thank yourself
for taking the step of facing your fears and instead working with
them. While you try to adjust yourself to face your fear, try not to see
them as too much of a challenge.
Don't forget that some parts of this script will make you uneasy.
However, you will be shown how to create a safety zone in your
mind. If at any point during this exercise, you start to feel
uncomfortable, you can take a mental walk to your safety zone and
have a break. Before you start this exercise, ensure that you are
safe and you know your limits and are prepared to stick with it.
-Let's start the emotional awareness relaxation. You should lie down
or sit down, it depends on what you choose as long as you're
comfortable.
-Start first by relaxing your body by concentrating on your breathing
for the next few moments. Breath in deeply ... and breath out.
-Inhale... and exhale.
-Take deep breaths again, while you exhale to ensure that you are
letting go of the tension in your body.
-Make up a place of safety in your mind. You can use the picture of a
place that felt welcoming and safe to you as a child or a place that
makes you feel safe presently. If you wanted a break from life, where
would you go? Was there a favorite room, or outdoor place, or a
chair?
-Think of any place where you have been safe before, and let the
place remain in your mind. Imagine all the details and features of this
safe place.
-(Pause)
-Since you have already created your safe place in your mind, let
that image remain your safety zone all through the emotional
awareness.
-Make a mental note of the way you currently feel. Explore the
feeling of being safe. How exactly does being safe feel? When you
feel safe, how does your stomach feel? Do you notice any feeling in
your muscles and your face? What part of your body is home to this
feeling of safety? Try to observe your body as you feel this. If at any
point during this emotional awareness script you think you need a
break, you can go mentally to this place by thinking about your
safety zone. Anytime you want a break, just imagine this safety
zone.
The emotions you feel usually choose one part of your body to be
experienced in. Some emotions will be mentioned during this script,
when they are, try to observe what you are feeling. For instance,
there could be feelings of heaviness, lightness, fluttering, pain,
warmth, comfort and tightness. Feel your body as a whole and also
try to feel the different parts of your body.
-Whatever you do, don't forget that if you need a break during this
session, you can return back to your mental safety zone.
-Now we can proceed with the sensory process of feeling emotions
and trying to connect with feelings using this emotional awareness.
-Begin with the emotional awareness relaxation - think about a
feeling of happiness. Remember a time when you were really happy
then guide yourself to experience some of that feeling presently.
How does your body react when it is "happy"?
-(Pause)
-How does your body experience "anger"? What part of your body
holds the feeling of anger? Feel the anger physically now.
-(Pause)
-Now think about the feeling of pride. Imagine it. Remember a time
when you felt proud and let yourself feel this again. How does your
body experience pride? What part of your body is this feeling
concentrated in? Allow this physical feeling of pride remain in your
body for a little while.
-(Pause)
-(Pause)
-Keep up with the emotional awareness - Let your imagination drift to
the feeling of excitement. Remember a time when you felt excited
and let yourself to recall some of those feelings again. How does
excitement feel like in your body? What part of your body collects the
feeling of excitement? Let the physical sensations you feel settle for
a little while.
-(Pause)
-(Pause)
-(Pause)
-Visualize the feeling of amusement. Imagine the time when you felt
amused, and let yourself to feel that again. How does your body
understand "amusement"? Let the physical feelings of amusement
remain for a while.
-(Pause)
-(Pause)
-Now that you have conjured several feelings. You should relax and
let all the feelings that come up inside you stay for a while. Think
about the way you're feeling at the moment and don't try to
encourage or discourage any single emotion. Relax. Let yourself feel
the emotions as they come.
-Now that you're observing the way your body feels. What part of
your body feels something? How do you now perceive the emotions
inside you?
-Do you notice a different and better feeling now about those
emotions than you felt when they came up some moments ago? If
you do, which of the emotions have changed?
-Do you know how to identify the feelings that you're feeling now?
What name can you call the emotions that you're experiencing?
Reflect, observe your body and allow it to communicate with you.
-(Pause)
-Do you realize now that every emotion you feel, whether positive or
negative can be useful in the long run? You should be comfortable
with feeling emotions. They are natural and normal. If you have a
connection with your body already, your body can talk to you and
then you'll understand what it is trying to say. Your body can tell you
which of the situations are positive and which of them will need a
change.
-As time goes by, you will feel both positive and negative emotions.
You can help yourself to have a good feeling by creating a positive
emotion with the accompanying physical feelings.
-You can do that now. Try to conjure the feeling of happiness. What
part of your body so you feel it most? You can feel this emotion now.
Notice the sensation in your body that comes with happiness.
Develop those sensations and let them transform and make you feel
happy.
-Hold on to this feeling for some moments. Bring up the physical and
emotional feeling of happiness with the sensory relaxation process.
-(Pause)
-Before you conclude the process, let the feeling of happiness you've
developed and the calmness around you stay with you.
-Bring your awareness back to the present and take in the
environment around you.
-Now that you are very much awake and alert, proceed with your
normal activities with that calm and happy feeling.
-Inhale strength, exhale tension. Continue until you relax. Let your
breaths be full and deep. Allow your breathing to find its own slow
and natural pace. While doing this, allow any ideas that cross your
mind to leave unattached.
-While you are immersed in comfort and relaxation, imagine that you
are enjoying the view of crystal water and a waterfall of sunlight.
-While the sun and water bath your body, allow the healing oxygen to
be absorbed directly into your blood vessels and drown your whole
system.
-The oxygen will heal your muscles and make them less stiff and
soft.
-When the tension drains off, you will lose the feeling of uneasiness.
The sunlight shoots energy into your being as the energy source.
And the whole of your being enjoys the refuel and your spirit is
strengthened.
-Now your breathing is slow and exudes peace. Notice that your legs
and feet are getting heavy and warm. The same is happening to your
hands and arms. Just breathe while your thoughts drift in and out.
-Concentrate on your breathing. Release the tension as your body
sinks into a peaceful state. Release your jaw. Let your face relax.
Release your tongue.
-Now your heartbeat and breathing are steady and calm. Your
heartbeat is loosened. Rid your mind of every thought.
-Notice that while your abdomen is soft and warm, your limbs are
warm and heavy.
-Feel your thoughts as they move in and out like clouds. Your
forehead is cool, your hands warm and your breathing is well
relaxed. Perceive your breath as it sinks lower and lower down to
your lungs. Your breath will fill the upper section of your chest and
your shoulders will drop because you're currently in a relaxed state.
-Now your breathing is deep and relaxed. Your forehead is cool and
your hands are warm. Release all the air in your lungs. While your
mind stills, notice the growing silence. You are now relaxed, centered
and calm. Revel in the quiet.
-Now that you're done, and it is time to leave this place, return
slowly. Your breathing should guide you back. Inhale deeply for a
couple of times. Pause.
-Don't forget that you can always find this peace and return to it
whenever you want even though it's just for a moment. But always
be aware that this sense of peace is yours.
-Now open your eyes. Enjoy the goodness of meditation for a short
while.
CHAPTER EIGHT
MEDITATIONS TO REDUCE ANXIETY IN
RELATIONSHIPS
ANXIETY
It is also important to note that fear and anxiety will never solve your
problems; instead, they will continue to worsen them. You may
unknowingly be substituting practical actions for unnecessary
emotions. Meditation breaks down those defenses and excuses. It
will help you identify your problems and your resources and help you
face your relationship problems head on.
This practice has more benefits than just helping us have positive
thoughts and thinking, it also rejuvenates our physical and mental
health. And often when we help ourselves, we help those around us.
In this way, solo meditation can positively affect a relationship.
Anxiety can be brought about by a lot of factors. This chapter will
focus on anxiety brought about by relationships.
Meditation will free you from within and any hindrance to your having
an effective communication in a relationship, will be easy to deal
with.
Toxic Personality
Former Relationship
Gratefulness
A very strong incentive to meditate for a good relationship is its
impact on your perspective. Meditation helps you control and
regulate your emotions and this power will help you keep a positive
perspective. You will find it easier to stay grateful. Gratitude is a very
strong indicator of a long-lasting and healthy relationship. Research
proves that, over a period of time, you will get used to the things you
own and the people that are constantly around you and you will tend
to take those things and those people for granted. As a result, you
may get to the point where you may focus your energy on the
negative attributes of your partner and even forget why you fell in
love with them in the first place.
Work-Related Stress
Your Connection
After the test, it was obvious that MBSR had helped with significantly
larger reductions in anxiety for three out of the four study forms.
These persons also showed a more profound increase in positive
self-motivating statements.
The next step is to figure out the exact negative situation that is
making you anxious. This is because, most of the things that make
us anxious, are based on thoughts we make up in our own head. So
if for any reason, your relationship is causing you anxiety, search
yourself and find out why it is and while doing that focus only on
facts not opinions. This will help you fully understand your present
situation rather than some imagined failure.
3. Self-Care
You would have noticed by now that these steps are all the
necessary steps you need to take to gain control over yourself and
definitely not your partner. Heal yourself from within, this is really the
only way you can cope with these potentially harmful feelings,
because they come from within. It is possible to worry and be aware
of yourself without being anxious.
5. Mindfulness-Based Meditation
MBSR works better when practiced with an instructor, but you can
achieve the same result from courses available online.
STEPS FOR MINDFULNESS MEDITATION TO DISTILL RELATIONSHIP ANXIETY
Below are easy steps to follow to get started today:
1). Sit upright in a chair with the palms of your feet flat on the floor.
2). Focus on your breath. Pay attention to your breathing. Do not try
to vary how you are breathing, just watch and observe your body as
you breathe in and out.
3). You might get distracted or find that you want to focus on
something else. Ignore and defiantly resist this longing and continue
to concentrate on your breathing.
5). Keep up with this calm, non-critiqued observation for close to ten
minutes.
6). Slowly open your eyes and take note of how you feel. Don not try
to analyse the feeling, just observe.
Create time
Since you have identified the fact that the Meditation will take time, it
is best to make out time for it. Put in a time for it on your schedule
just like you put in a job or an appointment. Do not make it an option
not to practice. There is no reason why practice should be skipped
for a day. Just discipline yourself. Tell yourself that you need to get it
done. Most times, when you find that you have got a lot of things to
do and achieve and you still try to fit in time for a calm moment, you
will discover, later, that that calm moment helped you to go back to
your day more aware and faster at solving problems.
Again, at first, you will not need a whole lot of time to meditate. A few
minutes may be a you need. Make efforts to make out a few minutes
each day to meditate. As you become more and more familiar with
the process, and as you figure out how to relax and discover what it
feels like to be calm, you can slowly increase that time.
Having these constant fears will make it difficult to relate freely and
naturally with people. It will also make it difficult to speak, listen or to
make friends. Sometimes, it will lead to isolation and loneliness, and
for a lot of persons, one of the difficulties of suffering from this type of
anxiety, is that it prevents them from becoming romantically involved
with other people, or finding a partner with whom to share their lives.
If you are a socially anxious person, you will find that you usually feel
friendly towards others. You will certainly own and exhibit some of
the positive characteristics that most people appreciate. You may
have a cool sense of fun, a good sense of humour, be energetic and
generous, kind and understanding, serious, amusing, quiet or lively,
and you may spontaneously behave in these ways when you feel at
ease or around people you are comfortable with. But you will find
that feeling at ease around company is so hard, and it will constantly
make you feel anxious, to the extent that those cool qualities are
often hidden from view. The anxiety tampers with your expression,
and the ability to show and use them freely, may have gone rusty
from lack of use. Like other socially anxious persons, you may have
totally lost belief in your loveable qualities and attributes coupled with
your self-confidence. One of the beautiful benefits of learning to
overcome social anxiety is that it frees you and also enables you to
express aspects of yourself that may have been choked out in the
past, and it also allows you to enjoy, rather than to fear, being
yourself. It allows you to discover, or to rediscover, yourself.
You can find the kind of social anxiety, and amount of it, that qualifies
someone for a diagnosis using the term social phobia is to be found
in the Diagnostic and Statistical Manual of the American Psychiatric
Association.
Effects on behavior:
• Speaking quickly or quietly, mumbling, getting words mixed up
Avoiding catching someone’s eye
• Doing things to make sure that you do not attract attention
Simply put, the symptoms are connected with each other in such a
way that thoughts, behaviors, bodily reactions, emotions and feelings
interlink in various ways, and each of them affects all of the others.
For example, thinking your dressing looks foolish compared to
others, will make you feel self-conscious, so you might look away, try
to avoid eye contact with anyone and try to fade into the background,
which makes you aware that you are shaking and that your heart is
thumping hard. If someone speaks to you at that moment, feeling hot
and panicky will make it hard to think up what to say, so you might
end up blurting out something that makes seemingly little sense, and
then feel embarrassed afterwards.
Of course the fear, anxiety and distress of social anxiety are closely
linked to such thoughts, and to the meaning that having such
thoughts has.
Biological factors: what you are born with. For example: an arousal
system that responds quickly, is easily triggered into intense
reactions, temperament: being more or less sociable, extrovert, shy.
Note, other people are not the cause of the problem. The things they
do can trigger the symptoms
There are lots of research that prove that people find meditation
useful, but little researches compare the different methods.
Therefore, it seems reasonable to choose whichever method attracts
you and to stick with it. Whichever method you use, it is helpful to
think of yourself as learning how to relax in four stages. First you
need to prepare yourself, so that you can focus on what you are
doing without being distracted; second, you need to practice
relaxing, so that you know what you are trying to do; third, you need
consciously to apply what you have learned, so that you can use it to
help yourself; and fourth, you should think of extending what you
have learned in ways that help you to adopt a relaxed lifestyle. Going
through these four stages will help you to take advantage of all the
different aspects of meditation.
Stage 1: Preparation
Stage 2: Practice
Focus on each part of your body in turn, repeating the same basic
exercise. As you progress, try to concentrate fully on each part of the
body, and to tense the next bit up without losing too much of the
relaxation that you have already achieved. Usually people learn to
relax their hands and arms first, then work up from their feet to their
head.
No one can remain deeply relaxed while carrying out normal daily
activities, nor while feeling anxious or worried, so the next step is to
learn how to apply what you have learned in ways that will be more
useful. If you can recognize small degrees of tension early, before
they have built up, it will be easier to relax your way out of them. To
do this you need to shorten the increasingly difficult situations.
*Do not stick to one location. Vary and ensure that your locations are
free from distractions
*Make good use of the time of day, when you have relatively few
problems to distract you
CONCLUSION
The mind is the engine of the body, it is what carrying that bulk of
muscle, that heavy brain on your head; it is what keep you going.
You exercise the body to keep it fit and ensure it functions at par and
as expected, you eat good food and take drugs to handle and
conditions the body when it faces some issues that you are familiar
with; you read to get the brain fired up, to help the brain do its work
and functions properly. But when it comes to the mind, that engine
room, one thing that ensures it stays fit, that helps it combat any
unfamiliar issues it is facing is meditation.
INTRODUCTION
The mind is indeed powerful, like a compass, when your mind is at
peace, you will definitely make the right decision and head to the
right place. However, mediation has been observed and well
researched to help us relax our minds and take control of our bodies
and thoughts.
TYPES OF MEDITATION
Meditation is an ancient practice, which has been practiced by
several people in different forms. There are mainly two types of
meditation; concentrative meditation and mindfulness meditation.
BENEFITS OF MEDITATION
Meditation is therapeutic, and it has both a short term and long effect
on an individual. The effect of meditation on the psychological,
emotional, and physical aspects of an individual may vary from
person to person. Moreover, no matter the type of meditation and
how often you practice, the effect of meditation is valued. Below are
the benefits of meditation on you.
- An increase in emotional balancing. The effect of meditation on
your emotions can be long term. Research shows that there is a
decreased activity is the stimuli processor in the brain called the
amygdala.
- It helps in stress relieve. Meditation offers your body the
opportunities to be relaxed, and thoughts to be focused on.
- It prevents and reduces distractions around you. Regular
meditation feeds the innermost parts of you and makes your mind
clear.
- Meditation prevents emotional disturbances like emotional eating
and sleeping.
- Meditation helps you become a master of attention. Focusing on
one object helps you gain a mastery of attention on the object.
- It promotes good health. Meditation is the ability to improve your
self-control by exerting your brain and changing the functions, which
in turn reduces pains and other health disorders.
- It boosts self-actualization and self-knowledge. This knowledge
comes from being aware of how your body works and responds to
meditation.
- Furthermore, meditation helps sleep. A regular and deep
meditation during the day time helps improve sleep at night.
PROCESS OF MEDITATION
Meditation is a processed technique, and you need to follow the
process through. The process of meditation involves habits,
techniques and their applications.
through your nose. I want you to feel the air you are breathing out,
touching your upper lips. You will notice this breathing is wet and
cool.
-
As you focus on your breathing, you will notice the other sensations
in your body. The sounds of your breath, the feeling of relaxation.
- Take a pause
-
Shift your focus on the sensation you enjoy. As you
-
Shift your attention to your abdomen too. Feel the sensation that
comes from the movement of your abdomen as you breathe in and
out.
-
Repeat the breathing action, as you spend time focusing on any part
of your body, or matter.
ZEN MEDITATION
This meditation means 'seated', and it is a simple meditation
technique. Here is how to do it.
-
Sit comfortably on a mat or cushion chair, with your legs in
half-lotus position
- Keep your mouth closed, and lower your eyes, as though you
are looking at the ground that is very close to you right now.
-
Focus your attention on how your breath. I want you to observe how
your breathing is going. Are you breathing through your nose?
-
You begin by counting each breath in your mind, and each
time you breathe in, you count a number starting from 7, and then
count backwards. When you arrive at the number 1, you count the
numbers again from 7.
-
I want you to take a pause for 3 minutes, do not think of anything.
Just focus on how you are breathing, and enjoy the breathing
pattern.
-
When you feel totally relaxed, you can begin to breathe in naturally,
take your eyes above the ground and get up from your sit.
Who can do practice Zazen meditation technique?
CHRISTIAN MEDITATION
The goal of this meditation practice is to create a closer intimacy with
God. Christian meditation is in different forms;
-
Contemplative prayer is a form of Christian meditation that involved
the use of repetition words, which is sacred. These words are usually
silent.
- Contemplative reading includes the use of thinking deeply, about
the characters, teachings and events in the Bible
-
The act of sitting with God. This is usually after reading, and
it is also a silent meditation where you focus on your mind on the
presence of God. This technique helps you to have a sensation that
you are in the presence of God, and you are sitting before God.
GUIDED MEDITATIONS
Guided Meditation is a modernized meditation. It is one of the
easiest ways to meditate successfully. Guided meditation is a great
way to improve your meditation habits and style, as you listen to the
instructions of an instructor in an audio clip. The benefit of guided
meditation is that you are void from distractions, as you are listening
to the audio clips. Guided meditation comes in different forms like
audio clips, which can include podcast, and CD, and also videos
The use of audio and the voice of the teacher is meant for
illustrations, and guidance. Usually, there I always silence in
between this form of meditation, and often times there is no music in
the background. It is just the pause, speaking slowly and paying at
intervals.
• Guided Imagery
-
Make yourself comfortable and find a good posture. Your
-
Find a serene environment. Finding the perfect environment
ii. Your environment should be free from any offensive smell, or any
smell that makes you uncomfortable. Making use of fragrance, or
scented oils will help you relax more in your environment, which will
promote a deep meditation.
-
Start with smaller minutes, like 2 minutes, then 5 minutes,
until you become better. The secret of starting with smaller amount
of time is that meditation is progressive, and the more you meditate
you become well.
-
Pay attention to your breathing. Controlled breathing relieves stress,
and promotes alertness. Controlled breathing is a form of yogi, and it
calms the nervous system.
-
Be deliberate with your meditation. Deliberation enables you to
follow the meditation process and meditate properly.
How often and long should meditation be?
Meditation can be hard for a beginner, but possible and easy to flow
with, if there is a pictured time frame and established meditation
routine. Creating a meditation goal is essential for a beginner.
During the meditation, your mind and body are been connected to
each other, and they both become relaxed and calm, which helps
you sleep as soon as you get in bed.
• Cognitive shuffling
- Right there on your bed, avoid focusing your concerns. Let your
deadline be, the bills, the complicated issue at work. Let it all be.
- Now that your mind is free from your fears and worries, create a
new engagement like imagining objects, places, names or movies to
meditate on. You can imagine different things, like a teddy bear, a
fish, a dog, the sky, the rainbow, or the ocean. Note that, the items
you are imagining should not be threatening or scary. For instance,
instead of imagining an ocean because you have the fear of water,
you can imagine the rainbow or the sky with beautiful stars.
- Ensure your eyes are closed before you begin the cognitive
shuffling process.
- Process should be repeated if you are still awake, until you run out
of words.
• Sa Ta Na Ma (Mantra)
The whispered voice which stands for your inner voice, and The
silent voice is known as your spirit’s voice.
SA TA NA MA chant describes the evolutionary aspect of the
universe. Each word in the chant has a meaning.
SA means the beginning. TA means existence and creativeness
NA means death or the end of life MA means rebirth
The effect of this mantra is displayed by a balance in emotions, and
a settled mind.
Practical steps to Sa Ta Na Ma
- Find a comfortable position. You can sit down or lie down.
- Decide on how many minutes you want to recite the mantra.
-
Breathe in and out through your nose and mouth and ensure you
sigh after this breathing exercise is heard.
-
Close your eyes properly, and place your hands either on your lap,
or knee. Make sure your palm is facing up.
-
Begin chanting slowly, and press the thumb of your hands, with your
four fingers. Count your fingers each starting from the thumb to
recite the mantra.
- Keep reciting the chant as a calm and slow pace
During recitation, you have to follow the principles of the mantra.
When you mention SA, you count from your index to your thumb
You count from your middle finger to your thumb when you sing TA
You count from your ring finder to thumb when you recite NA And
final you should count from your pinky finger to the thumb when you
mention MA.
-
Still in that position, sing SA TA NA MA in a loud voice, your
voice should be audible, and ensure you move each of your fingers
with each sound. The more you sing, the more you feel relaxed and
energetic. However, your soul and spirit should feel relaxed and
enjoy the sensation which is moving through your body and mind.
- When you feel relaxed, shift your focus and start singing in a
whisper voice. At this point, energy is flowing through the body,
waist, and knee.
- Next, be focused on silence. Continue counting your fingers and
silently repeat the mantra to yourself.
-
After singing the mantra completely, breathe in and breathe
out with your arms wide open, and lift the hand above your head.
Release your hands down, and exhale again. Repeat process until
you feel refreshed or drowsy.
There are two ways you can meditate before going to bed, it can be
a mindful meditation where you pay more attention to your body and
mind, and also having a guided meditation where someone leads
you through the process of meditation.
Feet
- Divert your attention to your feet, and make them relaxed. The
relaxation should be from your toes to your ankles. Tighten your toes
and feet, and feel them become heavy and relaxed.
- Focus on your nails, feel them relaxed and let go.
- Pay attention to your thigh area, and feel them relaxed.
- Again, focus on your waist, lower and upper back, joints and feel
them relaxed. You will feel the feel heavy, and very relaxed
Upper limbs
- At this point, focus your attention on your arms. Feel them heavy
and relaxed.
- Get a sense of how heavy your arm is, and feel the relaxation shift
to your elbow, wrist, and fingers become very relaxed.
Every part of your body this ball comes in contact with feel the part of
your body relaxing.
- Now feel the ball begins to roll upwards away from your toes again.
Massaging and reducing tension around your toes, knees, ankles
and rolls over to your center, your abdominal area.
- Again, this balls rolls to your left thigh, and your knee, massaging
both the back and front of your knee.
With your ball you move this ball to wherever you choose, and how
long you want it to be.
- With this ball, massage your knee, and ankle and toes. This ball
touches every muscle in your toes, it gently massages them and at
this point, you feel your muscle relax.
- Feel the ball roll back up your leg, your knee and thigh muscle and
arriving back at your center.
- Shift the focus of the ball to the base of your spinal cord. Allow the
ball rest there for 5 seconds, and allow it move up your spine, and
near your heart. At this point, you can feel the ball massaging the
internal organs in your body. The ball massages the heart, and you
feel relaxed.
- The ball rolls to your throat area, and the back of your neck area.
You feel your neck area relaxing after the ball massages it. You feel
tension reducing around your neck area.
- The ball travels down your arm, and to your wrist. The ball gently
massages your wrist, and fingers.
- You feel the ball roll up your arm, to your shoulder and neck. It
travels down to your elbow, forearm, and wrist and into the palm of
your hands.
- Allow the ball gently massage your palm, and fingers. The ball
moves up your arm, shoulder and face and as it reaches up in your
face, the ball splits into a hundred tiny balls. You feel them travel
around your face, to your eyes, eyebrow, cheeks, chin, teeth, tongue
and teeth.
- You feel the ball massaging your face and every part of your face.
At this point, you should enjoy this facial massage.
- I want you to imagine as you are lying down the ceiling of your
house. Youreyes is still closed, so imagine the ceiling of your room
opening itself up, and the roof also opens itself open.
- Still looking at this opening, you will see the beautiful white sky. The
sky is clear, bright, and the moon is out and also full, filled with stars.
This is a magical peaceful night. You are alone, safe in the beautiful
part of your house.
- Watch the twinkling and beautiful little stars, looking down on you
and you are enjoying the peace of the night.
- You look again at the stars again, the little ones that are thousands
of miles away are not shining so beautiful like the big star closer to
you, that is looking at you directly from the sky.
- You are looking deep into galaxy, beyond time, you see a million
other stars waiting for you and shining at you.
- Take a deep breath. breathe in a rich air from the infinite and
beautiful galaxy filled with stars.
- Feel yourself been a part of these stars, there is no separation
between you and them. Feel you are already a part of this wonderful
galaxy.
- As you experience this, you become a shooting star, shining across
the galaxy like others.
- Slowly you begin to fade into the sky, into the unending space and
galaxy.
- You are living in the wonders of this space, where there is neither
time, past or future. You feel you are the stars, the moon, and you
occupy the pace between the planets.
- You are floating off slowly, as you travel across this universe; you
feel your body wants to drift away. You feel peace, wholeness, and
love.
- When you are ready, and feel relaxed, you can let go of the galaxy.
When you drift off, you will drift into a peaceful and wonderful sleep.
- Pick a comfortable position, you can lie on your back, or sit upright.
Ensure you feel comfortable.
- Take a deep breath, and take another deep breath for your baby.
- You are aware of your strong, beautiful and shaped body. You are
aware of your baby and how beautiful the baby is.
- Ensure that you feel and observe the sensation that comes as you
breathe in and out. As you are breathing in, your body is getting
relaxed, and tension is reduced.
- Remember that you are pregnant and meditation can be difficult as
this stage; however, take your time to be patient while meditating.
Try to avoid every form of distraction around you.
- Find a quiet place to be alone for 10 – 15 minutes. Sit in an upright
position, and make sure you are comfortable.
- If you are lying in bed, focus your attention on the bed, by
imagining that you are sinking into bed. And if you are sitting, create
an imagination of your body in contact with your mattress, and also
sinking into it.
- Begin to sense what it feels like to sink into your bed. Notice if you
feel lighter, or heavy. Then begin awareness on your body to
observe any tension and tightness around your body, from your head
to toe.
- Focus your attention on any part of your body you desire, and
become aware of the part of the body. Breathe in and out. Get a
picture of that part, feel the tension melting away and tightness
reducing.
- You can scan your body part 2times in 5 minutes. During this scan,
observe and note places that are relaxed or still tight.
- Practice more breathing pattern here. Breathe in and breathe out,
for the first 2 minutes, observe your breathing pattern, and focus on
your breathing, without a motive to change it. You may start to notice
that your breathing becomes slower on its own. You may also notice
the way your body moves when you breathe. If your chest rises more
than your belly does, it means your breathing is shallow.
- However, a shallow breathing is just a pattern that shows our state
of relaxation. If you are relaxed, your belly will rise more than your
chest.
- Place your hands on your bell, and feel your baby.
- Observe the movements in your belly with your hands,
- Think about your day, in a structured way. Look back at every
activity you did during the day. Remember when your baby kicked,
when you went to see the doctor, when you had a funny and
interesting conversation with your friends. Be patient to watch these
moments as your brain play them back for you. These flashbacks
may seem long or short, it all depends on how your day went. Keep
enjoying this flashback, focus your mind on it and avoid been
distracted and watch as these events unfold to the present moment.
- Shift your focus back to your baby. Place your attention on your
feet, toes and tell them to switch off. You can literally say the word
‘switch off’ out so that you feel you have told your body parts they
are not needed until the next day.
- Repeat exercise and inform your upper limbs, your arms, hands,
wrist and fingers to switch off.
- Repeat your breathing exercise again.
- Place your hands on your belly, and say the following words
You are a miracle, and not a trouble. You will allow me have a restful
night
You will be patient with me till I am awake.
You are healthy and strong.”
- After saying those words, breathe in and out gain for yourself and
your baby.
- Imagine that your baby is falling asleep. Pay more attention on how
your baby looks and the way your baby breathes.
- At this point, I believe you should be asleep. If you are not yet
asleep, you can repeat exercise and allow your mind get relaxed.
-
Inhale through the nose, and count from 1 to 4. Remember to close
your mouth before the inhalation process.
-
Hold your breath for 7 seconds, and have a complete
-
Get a sleep schedule. The human gets easily adapted to
-
Avoid jumping in bed just immediately. Find and give
-
Practice lights out to bed. Lights on in your room gives your
body a sense that you are still in the day. Hence, sleep is resisted;
ensure that your room is dark as much as possible at night to
promote sleepiness.
-
Do note watch the clock. Clock watching can be so tempting
-
Avoid bed side meal as much as you can. Avoid caffeinated
-
Take 2 deep breathes, and each time you exhale you feel
relaxed
- You are beginning to let go of your worries more and more
- Each time you breathe in, you feel more relaxed
-
Breathe in and out once more, and close your eyes as you breathe
out
-
You begin to feel your eyes get heavier as you breathe in and out
-
As you think and settled in this meditation, breathe deeply
-
You feel your body is sinking into your bed as you breathe in
and out
- allow your breath to be natural, just let your breathing flow
-
Just your breathing be at its normal pattern and state, and enjoy the
relaxation, tell yourself,
“A deep and sound sleep is a natural thing for me, it is in me.”
-
Do not allow distractions to get in your way of relaxation, tell
yourself
“I have the power to be detached from my thoughts.”
- Breathe in and out again, feeling more relaxed
- Begin to appreciate the quiet space that wraps you
-
Listen to the gentle sound coming from your breath, reminding you of
the deep oceans
-
Your breath is completely natural, and you like the way it sounds like
an ocean
- Breathe in and out and feel more relaxed
-
Your breath naturally slows down, which means that you are
-
Feel and appreciate the softness, the pillow calling you to
-
The sound and thoughts of this guide will begin to fade, and
-
You are beginning to relax more and more, you are in a
dreaming state
- You feel like a tiny baby, enjoying sleep with a slow breathing
-
Breathe in and out, you are wrapped in soft blankets like an
infant
- You are deeply asleep, soundly. You deserve a restful sleep.
-
Breathing in easily and out, sleeping soundly is natural for you. Just
breathe as you are getting the rest you need.
- And that is it; you have the sleep you have been looking for.
Practical Steps
-
Bring your awareness to the intention of this meditation.
What are you grateful for? It is okay to think in your heart about your
bills and the workplace. However, you are using this technique to get
into sleep.
-
You can begin by creating an intention that you are grateful
for your life, for your home and the bed in your room. You are
grateful for the bedsheets, filled with red roses and a teddy bear. You
are grateful for the soft pillow that allows you to have a beautiful
dream every night.
- You are also grateful for your dog that knows you need to sleep at
this time, so he never barks until you are awake. You are grateful
that you have eyes, you can breathe in and out, and you are about to
get into sleep. You are grateful the sleep will last long, and you have
always enjoyed your previous sleep.
- You can also write down all that you are grateful for just like that, so
you can easily think of them and say them when next you are
listening to this clip.
-
As you get your awareness into what you are grateful for. I
want you to imagine your previous night, how you slept soundly in
your bed. How you were wrapped in your duvet, sunk down in your
soft bed.
-
Let shift your awareness to everything that happened during
your day. The person who made you smile or laugh. Begin to
imagine every good moment you had during your day, and take a
deep breath in and out.
- I want you to just breathe, and enjoy this moment
-
As you still have your eyes closed, shift your awareness to
your new-found relationship with yourself and sleep. How you can
sleep soundly on your own without pills. How you enjoy every night
you sleep, and how you sink into your soft bed every night and wake
up refreshed the next month.
-
As you focus your awareness on this, you are grateful for the
relationship you have with sleep. You are grateful for your bed, and
pillow
- You imagine creating a friendly environment for your mattress and
pillow in your room
-
You imagine your bed understands your words each time you
tell it you are grateful you have a soft bed like it. You feel more
comfortable on your soft bed as you keep imagining that your bed
receives your appreciation and in returns welcomes you into a
deeper and softer side of your bed so you can drift into sleep easily
-
Think of the connection between your heart and your brain.
Bring your awareness to this process. You imagine telling your heart
how grateful you are, and how strong your heart is. You are also
reminding your heart to help your blood flow and circulate well when
sleeping.
- You imagine appreciating your brain and telling him to allow you to
have a sound sleep as much as possible.
-
As you do this, you are beginning to get into sleep. You are
becoming fast asleep. You are yet to be grateful for your eyes, nose,
and ears.
- You imagine appreciating your eyes, for always taking you to the
dreamland. Allow your eyes to relax and respond to you. You feel a
heavier sensation in your eyes. You are feeling dizzy. Your eyes are
becoming to fall asleep.
-
You feel your ears are becoming sleepy, and it no longer
listens to the noise from your environment. You imagine your ears
can only hear your gratitude as you tell your ear you are grateful you
can hear soundly.
-
Just breathe and let this gratefulness flow around your body, and
make your body feel relaxed and sleepy
Benefits of Meditation on Sleep
- Sit upright, your back must be straight, and your feet should be flat
on the ground, your legs can also be cross-legged in a lotus-style
pose.
- Bring out your right hand in front of you, and holding it out, with
- Breathe out through your left nostril, by blocking the right nostril
with one of your fingers, repeat the actions with your right nostril, by
blocking the left nostril with one of your fingers.
- Focus on breathing out, breathe out, and breathe in back.
- Repeat the breathing process by blocking one of the nostrils with
your fingers again.
- Close your eyes, and do not open your eyes until the end of this
meditation.
- Feel your body becoming lighter and calmer.
- Imagine that you are listening to the waves of the oceans, or the
chirping of the birds in a jungle
- Say in your mind, “I allow my body and mind to rest as I meditate
now.”
Meditation for Your Tired Legs If you feel tired in your legs after
your day, this meditation technique is for you.
During sleep hypnosis, you will go through four processes, which will
still be explained in this chapter.
session
- Think of your day and all that happened in it
- Begin to drift away into rest, and lovely sleep
- Completely relax, so that you can go to sleep easily
- Relax and follow this instruction
-
You must be willing to listen to instructions so that you can be very
comfortable
-
Lying on your back and focus on the instructions for
-
Make yourself in a state of mind, and begin to let go, so you
-
Just imagine that you can fall asleep easily, and conveniently the
next night you want to sleep
-
Imagine yourself laying down on your bed, and feel your
-
Just allow your mind to relax, and feel the sensation, because it is
the end of the day. Just make yourself to feel relaxed
-
Every of these instructions will help you to feel completely relaxed as
you obey them
-
Relax more, and feel good, as you allow your eyelids to get heavier
and sleepy
-
Your arm is becoming heavy, lifting up your right arm, and let blood
flow up both naturally and easily
-
Keep feeling good as you let your arm drop and feel good and
deeper into your sleep.
-
You see yourself drop into sleep, eyes closed, and you feel you are
getting deeper into sleep and feeling more relaxed
-
Knowing you will let go completely and totally, and you will feel good
about it
-
Just drifting and letting go, knowing everything you hear the
-
You begin to create a place in your mind, a place you can begin to
let go and focus on these instructions
-
When I mention the word sleep, you effortlessly go into a
-
You will open your eyes when I ask you to, but before ten, you
sleep
-
You begin to get more relaxed, and you feel you are getting
relaxation
- You can let go now
- You do not need to focus on my words again or instructions
-
Just focus on your body, how you are feeling and how you feel better
-
Just focus on your mind and how you are drifting into a deeper sleep
-
You begin to allow everything to fade away, you just sleep,
-
You imagine that the next night, you will tuck yourself in bed
and with your head on your soft pillow, and you will drift into sleep
easily.
- Close your eyes, and sleep and nothing will disturb you
- You sleep in total comfort
What is Self-Hypnosis?
When hypnotizing yourself, you should refer to yourself as ‘I’ and not
you. The best method to hypnotize yourself is to script what you
want to do to help you become effective
- The first thing you start with is to start by mentioning the things that
are true about your situation.
-
Start by saying the statement, “I am lying in bed, and I am
about to sleep.”
- You start feeling relaxed now that you are in bed
- Add anything you want using the word ‘and.’
-
You should use phrases like ‘relaxed,’ ‘sink,’ ‘deep,’ and say
- As you use these words, you begin to feel relaxed and released
-
Begin to visualize the words you are saying, you see yourself having
a sound sleep
-
Imagine that your mind is slowly shutting out and sinking into your
bed
-
Repeat these phrases and close your eyes which takes you
-
Close your eyes tight, and hold your hands together. Feel a
-
Listen to your subconscious mind for 3 seconds, and hum
This technique is to take you to give your eyes a sensation, and later
make it heavy and also sleepy. A great level of relaxation will also be
achieved in this technique
-
You can take your eyes off these subjects, and repeat actions to
enjoy more relaxation
Number Scripts Technique
In this technique, you have to count a large number of downwards
and open your eyes between these numbers. You can close your
eyes when you mention an even number and close your eyes on an
odd number. Here are a few steps to help you get started.
-
You continue the process, until you feel relaxed. At some points, you
will be confused as you will not know the next number to call, and
your eyes will be heavy as at then.
-
Your eyes will get bored and tired at this time, and you can easily fall
asleep because your eyes will be heavy.
Staircase Induction Technique
-
Get yourself into a comfortable position, either lying on your back or
sitting upright
-
Close your eyes, and imagine a set of 10 – 12 stairs. Perhaps, you
have always used stairs at work or school or at home, you might
need to imagine that set of stairs.
-
See yourself take the first step, and after each step, you tell yourself
“As I go down these stairs, I become relaxed.”
-
Start to count your steps slowly, not with words now. You should
count in your mind, while you breathe in and out as you count.
-
You begin to feel you are going deeper and deeper into a sate
-
You take another deep breath and you are more relaxed than
-
You are at the last step right now, and you decide to sit on the
last stair
- You breathe in and out slowly
- You feel very comfortable and relaxed where you are
-
The more you stay at this last stair, the more you feel relaxed.
- Get your sensory organs into actions, by smelling what the air
smells like, or touching the sand at the beach, hearing the sounds of
the large waves in the middle of the ocean?
-
Walk slowly along the beach, somewhere close such that the waves
can travel down to your feet. Pick up a stick, or you may decide to
write with your feet
-
Write down a number, starting from number 1 and watch the
-
You can write as many numbers as you want. The more the
numbers, the deeper and deeper you get hypnotized and relaxed
- You can decide to write only five numbers on the beach when the
last number gets washed, and you want to come out of this state,
simply walk back to your sit and snap your fingers, you will be
awake.
What Is Hypnotherapy?
Hypnotherapy is called guided hypnosis. The process involves the
use of relaxation and absolute concentration so that a high level of
mindfulness can be achieved. In most cases of hypnotherapy, the
person who is hypnotized is usually in a subconscious state that
looks like such a person is in a trance. What is Hypnotherapy?
You should make sure that your environment is in its best state, to
prevent distraction of the hypnotizing. All light should be dimmed,
and the body should be prepared to be relaxed. The room can also
be filled with scented oil with fragrance.
-
Take an absolute charge on your eye movement
If you can control your eye movements efficiently, you will be able to
manage eye contact with the other person; eye contact is a crucial
aspect of hypnotizing someone. The longer you can maintain eye
contact, the easier and better it is for you hypnotize anyone.
-
Let go of your worries and thoughts
You can get rid of your worries and help your client get rid of his/gee
worries, by giving each worries a color; for example, you say your
bills stand for color green, and your project defense stands for color
yellow. You can tell the person to imagine them pouring a bucket
filled with green paint. When this is done, the person feels a lot
better than the beginning, and you begin to get more suggestions
and ideas to hypnotize the person.
-
Your voice is a great tool when hypnotizing someone. Your voice
should be soothing enough, with a calm tone and slow speech so the
person can fall asleep or into trance easily
-
Focus your attention to their body parts
-
A transition into Deep trance; At this point, the person is
beginning to feel sleepy and deeply relaxed. You need to shift the
person’s attention from the fact that they are been hypnotized; you
can start your hands to help them awaken from a sleepy state or
trance.
feel relaxed
- To feel relaxed in the cheeks, chin, and other facial muscle
-
The more relaxed the person is, the more hypnotized he/she will be
-
Ask your client to open his/her eyes, and ask if the person finds it
difficult to open their eyes
-
At this point, your client will find it hard to open their eyes and also
say anything
-
You client will begin to feel more relaxed than ever, and you can toss
the person’s head downwards
-
You mention the word ‘sleep’, and the person goes deeper and
deeper into a more relaxed state.
-
Each time you mention the word sleep and snap your hands,
-
You should tell the person to simply listen to your words, and
them to do.
Hand Lock Technique
- You can also use the hand lock technique
-
You ask the person to lock both fingers into each other and close
their eyes
- You ask them to breathe in and out and they begin to rest
-
You speak to them, and they begin to feel comfortable and
relaxed
- You tell them to listen to your words and they will feel relaxed
-
At this point, tell the person to open their eyes after snapping
-
You can ask your snap, and the person’s hands will be released
immediately.
CHAPTER FOUR
RELAXATION HYPNOSIS
Every human has their methods of relaxing, which can be unique
and different from the general method others relax. However,
relaxation is an essential part of our lives that we must not neglect.
There are various relaxation methods, ranging from simple and easy
techniques to complex techniques. So, you need to find the most
suitable technique for you.
T IPS TO RELAXATION
Relaxation is a very simple process, which is achieved by any
means, yet you need a guide on how to achieve relaxation.
-
Don’t be too hard on yourself when you are trying to relax.
Any relaxation method is to help you relax both your body and mind.
- Your environment must be quiet and free from distractions.
- Your position must be comfortable, whether sitting or lying
- Relax over few minutes firstly
- Have a routine of relaxation
- Be consistent
RELAXATION TECHNIQUES
- Progressive muscle relaxation
-
This simple means flexing, tightening and relaxing your
-
Imagery meditation or visualization help to relax your body
-
Autogenic relaxation is the ability to imagine that some of your body
parts, limbs especially.
-
Other techniques include exercise, the use of the sensory
R ELAXATION HYPNOSIS
Relaxation Hypnosis is a sate whereby you enter into a great level of
relaxation, by first quieting your conscious mind and allowing your
sub-consciousness to dominate more.
-
Begin to have a good feeling all over your body as you sit in a
comfortable position.
-
You feel every nerve and muscle in your body is getting loose,
-
This is a good feeling, and you are getting more relaxed
gradually
- You feel a great sensation all over your body, from your head
to your toes
- Let your muscle feel released and loose
- You begin to feel more relaxed, as you take each breath
- You begin to feel sleepy as you breathe in and out
- Deeper and calmer, you continue breathing in and out
- You are feeling very relaxed, and your muscles are loosed
- Your arm is getting lighter and relaxed. More relaxed as you
hear your silent heartbeat.
-
You are calmer as you breathe in and out, drowsier and sleepier.
P ROGRESSIVE MUSCLE
This exercise is to help you relax the muscles of your body. You will
be asked to tighten your muscles and release them during this
technique.
-
Stay in a comfortable position, adjust until you feel really comfortable
and the position is painless
-
Close your eyes when you are ready, and breathe in through
your nose. Take a deep breath, then hold your breath for a few
seconds, and then exhale slowly.
- You begin to feel relaxed, at this point
- Hold your breath, and then let go
- Allow yourself to become more relaxed
-
Now, tilt your forehead, and raise your eyes up as though you are
looking at the sky
-
Raise your forehead, and you begin to feel tense, and
-
Now, focus on your jaw and smile widely. You feel your teeth
-
You feel comfortable, as your face and jaw become more and
more released
- Relax your face little more
- Breathe in deeply, hold your breath and breathe out
- Release your muscles and let go of your muscle
- Tense the muscles around your back, neck, and shoulders,
Then move to your shoulders. Try to lift your shoulders to touch your
ears, feel the tension in your shoulders and neck released and now
let go of these muscles
- Feel your shoulders becoming more comfortable
-
Move your arms, and hold your hands together, raising your
-
Repeat the action, breathe in through your nose, hold your
-
Feel the relaxation around our abdomen that has spread
abdomen
- Hold this position and now relax
- Soften your abdomen, feel your belly becoming more relaxed
- Relaxation is spreading across every part of your abdomen
-
Tighten your lower limbs, the hips, thighs and down to your feet,
-
Begin from your hips, feel the tension in your hips and release it now
- Take another deep breath and focus on your hips and thighs
-
You begin to feel relaxed, and the tension in your hips is
becoming released
- Then focus on your thigh, you feel it tensed, let go now
- You feel relieved, and the tension is released in your thigh
-
Place your hands and your thigh and feel them becoming relaxed
and softened
-
Then move to your knee, at this point you feel tighten in your
-
Now, we move to your toes and knees. Feel the tension in
around
- Tighten the ankle for few seconds and let it go
- You feel the tension becoming released
- You feel more released, as you feel the relaxation spreading
-
Scan your forehead, relax and feel released, move to your
-
Continue through every part of your body, your neck shoulders,
chest, hands relaxed and released every tension
-
Then your back, hips, abdomen, let go of every tension in the parts
-
Then your knees, thigh, and toes, feel the tension in your body all
wiped and flushed out of your body from your head to your toes
A UTOGENIC RELAXATION
The autogenic relaxation technique involves generating relaxation
within yourself and the body. The technique involves the individual
relaxed, by imagining their body is warm and heavy.
This technique is to help your body feel warm and relaxed. And
these are the steps
- Find a comfortable position, you may choose to sit or lie.
-
Get settled into this position and try to notice the way your
body. Simple notice the state of your body, and do not try to change
anything.
- Take a deep breath, in and out
- Continue to take your breathing slowly
- Begin to imagine your body becoming relaxed in the tensed areas
-
Focus your attention on your feet, and get relaxed. Your feet are
getting more relaxed now and warm, from the top of your feet to the
sole of your feet
-
Shift your attention to your right foot, feel the top and sole of
your foot.
- By now, you begin to feel a sensation of warmth and
heaviness together in your feet, and the sensation begins to
increase deeply.
-
This sensation moves down to your ankles and legs and spreads
across your toes; by now, you are more relaxed than the beginning
of the technique.
- Shift your attention from your legs to your hands
-
Focus on your right hand; feel the warmth spreading across your
fingers and thumb, which is spreading across both of your palms.
-
Focus on your left hand, too, feel the warmth spreading across the
fingers, to the thumb, and to the palm.
-
By now, your both hands are completely warm, heavy and
relaxed
- The warmth spreads across to your wrist, and lower arms.
-
You feel the sensation around your elbow, upper arms, wrists, and
shoulders.
-
You begin to feel deeply relaxed, and these parts feel heavy and
very warm.
-
Shift your attention to your feet and legs, you begin to feel
warmth in your feet and legs, and this warmth is spreading across
your lower legs, to the knees, joints, upper legs, thighs, and then to
your joint.
-
You feel the sensation around your lower and upper limbs, and you
feel very relaxed
-
Then the feeling spreads across to the center of your body, near
your stomach. You feel this warmth growing, to your chest, all the
way to your neck.
-
You feel this relaxation spreading across your body parts, and
-
You begin to feel warmth in your lower back, and then your
getting warmer, and relaxed than your neck has ever been
-
Enjoy the feeling of relaxation in your body, and feel warmth and
heaviness. This sensation makes you feel heavy, relaxed, and very
pleasant.
- Keep relaxing; keep enjoying this relaxation and heaviness.
-
As you relax more, your knees begin to feel an increase in the
warmth in your body.
-
Keep feeling relaxed, take a deep breath in and out. Allow your body
to enjoy the sensation from this exercise
-
When you are ready to let go or stop, give yourself a moment to
wake up from your body and mind
- Begin to move your fingers, wrists, arms toes and feet.
-
Stretch these body parts a little to wake up sleepy muscles,
-
Take another deep breath in and out, and feel yourself returning to
your normal level of alertness.
- You can repeat techniques anytime of the way to feel relaxed
-
Imagine that you are looking at a set of different shining
stones.
- These tones are beautiful, some are crystal clear like
diamonds and crystals, with different surface
- Let’s move to the sense of touch
- You can still see the beautiful stones you had imagined.
-
Touch the stones, feel the roughness and smoothness of these
stones
-
You can also imagine animals in the garden, a dog with a brown and
white fur, you touch it and run your hands through the fur.
- Imagine the flowing river and put your feet, into the river. The river
is not deep, and you feel the water flowing across your feet.
- Now, we move to the sense of hearing
- You imagine that a river is flowing through the center of this garden,
and you can hear the waves of this river
-
You walk upwards towards the source of the river, and you can hear
a louder rush of the water flowing from the river
-
The sound is calming and relaxation, you feel like sitting by the
riverbank, and you can hear the river.
-
You can now imagine a different sound, like the sound of
running tap water, or the sound of heavy rainfall. How do you feel
hearing these sounds?
- You feel calm and deeply relaxed
- Shift your focus to the sense of smell
- Imagine the scent of a fresh-baked cake
-
A cake containing chocolate cookies, with a butter design.
-
To start, make yourself comfortable. Get into a good position, and
make sure you are in the right clothing; that will allow you properly
relax.
-
Focus your attention on your body; you might answer the question of
how do you feel?
-
Begin to feel your body relaxing slowly, and your shoulders
-
Take a deep breath in, hold your breath for two seconds and breathe
out slowly
-
Begin to pay attention to how you breathe, let your breathing flow
naturally. Do not force anything.
-
Breathe in again, hold your breath, and feel the pause you are
having right now, and then breathe out slowly.
-
Begin to allow your body to feel relaxed, including your mind,
-
After getting all the shades of red you have ever seen, begin to
imagine all objects with a red color, a red wine, a red car, a red
dress, a red shoe, a bag, tie or even lipstick.
-
Keep imagining every thin you can think of as red, explore
the color red. Simply enjoy the sensation that comes with the red
color
- At this point, the color red will change to color orange.
- Imagine the orange color, the shades of oranges, fruits like carrots,
objects with yellow, an orange ball or orange cap.
- Explore the orange color and enjoy the moment
-
You then move to the color yellow. Fill your eyes and mind
-
Keep creating all shades of yellow you can ever imagine, get
are in a field of green leaves, and green trees. You can see
watermelon and you feel so surrounded by the color green
-
You leave the garden and move into a beautiful treehouse,
decorated with green leaves
-
The more you walk, the more you see the color green and the more
you feel relaxed
- Enjoy the color and fell relaxed
-
I am sure you do not know the next color; you don’t need to stress
yourself. Get yourself filled with the color blue
-
Watch the blue sky, with the light blue clouds covering it, you
see the blue sea afar off. You see a blue car, with different shades of
blue on it. You see flowers in blue color, a house, your clothing is
also blue
-
Meditate on the colors again, and repeat techniques until you feel
very relaxed.
-
Now that you have visualized the whole rainbow color, pick your
favorite calm color and imagine all shades of it and get relaxed
-
If your best color is green, spend time imagining what green
looks like. You can also imagine your cat is green or your hair is now
green,
- Enjoy this moment
- Take a deep breath in and out
- Now, it is time to return to your usual state,
-
Breathe in and out three times, and you will begin to become fully
awake and alert every time you take a deep breath
- Open your eyes stretch your muscles, and you are alert.
-
Begin by finding the right and suitable position for you, you can
choose to sit on a chair, or a sofa, or lie on the bed. However, lying
down is the best position for this
-
Take another deep breath; slowly breathe out as you feel relaxation
in every part of your body.
-
Focus on creating a picture in your mind. Imagine that you are
floating from your soft bed into the white soft clouds
-
You begin to feel the surface the bed your body lying on becoming
as soft as the cloud in your imagination. You are still floating in the
cloud.
-
The cloud begins to rise a little higher, and the cloud starts
moving.
- The cloud is soft, yet very firm.
- Each part of your body the cloud touches, you feel
comfortable. You feel relaxed.
-
Feel how the cloud is if it is cold, warm or moist. You feel your body
sinking into the sink, and you begin to enjoy every moment.
-
Create another image of where you are. You are floating, but you
can choose to float anywhere. You can choose to float into the
galaxy, float in a dark cloud at night or even in the day
-
You see other clouds in the sky, gently passing by the one you are
floating on.
-
The more you watch them move away, the calmer and relaxed you
are.
-
Imagine you see the green grasses, hey look very tiny on the earth,
they look like carpet
-
You can also imagine the ocean, how they look so flat. And blue
from the cloud you are floating on
-
Notice and keep imagining everything from the floatingpoint
-
Enjoy the floating, and continue as long as you want. You feel
-
You can see two birds flying across, you want to touch the feathers
of one, you need to move next them.
-
You may also want to see mountain tops or top of hills. You can
imagine floating above the mountains and hills
-
Keep enjoying this moment, and you feel relaxed, more relaxed each
time you breathe in fresh air from the clouds
-
Now, it is time to return to your usual day. Imagine the cloud taking
you to where you need to go
-
Imagine the cloud travels across the sky to drop you at your
-
Slowly come back to your present environment, take a breath in and
out, gradually listen to sounds around you and open your eyes
- See your surroundings; the more you listen and watch things in
your present surroundings, the more you become alert.
F REE RELAXATION
This is a stretch and relaxation technique that decreases the tension
in the muscles of your body
- The first area to stretch and relax is usually the neck and
shoulders. So, turn your head to the left, look over the left shoulder,
and turn your head to the right to look over your right shoulder.
- Breath in and out
-
Make your head face ahead, no turning or tilting, breathe in
and out and bring down your chin to your chest and this action will
allow the muscles in your back and neck loosen up.
-
Again, breathe in slowly in and out, and raise your chin and make
your face look straight ahead again. Imagining there is a wall in front
of you will help you look straight ahead.
-
Breath in again, this time raise your chin and look up unto the ceiling
with your eyes wide open, and as you breathe out, you feel the
muscles in your neck relaxed.
-
Move your head backward, and relax your head, as you
continue to look into the sky. Breathe in and out, and relax your
mind.
- Shift your head to a neutral position facing forward.
- Breathe in again
- Look down one more, and breathe out, as you stretch the muscles
around your neck and head
- And now inhale and breathe inappropriately
- Breath in, and bring your shoulder to fall
- Shrug your shoulders and lower them, to be lower than your
shoulders used to be
- Roll your shoulders, rotate and rotate it around.
- You feel much better, and relaxed at this point
-
Breathe in through your mouth, as you stretch your jaw, as wide as
you want to, you feel your muscles stretch, you breathe out and
relax.
-
At this point, close your mouth as wide as you can let your mouth
drop slightly, so your teeth are not clenched together. Let your jaw be
loosed and relaxed at this point.
-
Lastly, stretch and released every tension in your hands. Have your
hands locked into itself, make it a tight fist, hold the tension, then
lock and release your hands
- Make your hands locked into each other, hold the tension, and then
release it
-
Now, try to open your hands wide slowly, bring your arms forward to
your sides, and try raising them above your shoulder. Release the
tension in these areas, and let go.
-
You have stretched the man areas of your bod, just breathe
in and out
- Continue having slow breathing and enjoy the breathing
-
Feel your muscle tighten, and the front of your chin stretching.
-
Now, move to your legs. Stretch your both legs, and bend
-
Breathe in and out, support yourself by place by leaning
-
Make your arms straight as you lift your hands on the wall or chair.
Feel the space between your collarbone releasing tension and
stretching.
-
Breathe in, and then you feel your spine stretching in your
back.
- Breathe in, hold your breath, and breathe out.
- Stretch and relax every area you have stretched before
- Breathe in and release the remaining tension in your body
- Relax as you enjoying breathing out
- Stretch up your chest, breathe in and hold on right there
- Relax and breathe out
- Make your whole body feel comfortable and relaxed This technique
can be used on a child who needs to be relaxed. However, these
scripts need to be followed under the supervision of their parents.
- Sit in a chair
- Close your eyes, take a deep breath in and then out
- Breath slowly, and feel relaxed
-
Squeeze your hands, and make your hands into a fist. Imagine you
are holding a small tennis ball, and you need to squeeze this ball
-
Squeeze it tighter, and do not open it. At this point, your fist be will
tensed and tight
-
Right now, you cannot explain how you feel, but you are
-
Imagine that your body is like a balloon, and the more you breathe
in, you begin to get fatter. I know you like balloons, so breathe in
now. Hold your breath, and breathe out.
-
Breathe in through your nose, and imagine that you are getting
bigger like a balloon.
-
As you breathe in, lift up your hands above your head, and
feel a rushing sensation in your arms.
- Raise up your arms, and hands in the air. Breathe in and out.
-
Relax your arms again, and remember how you felt when you
started this method.
-
Begin to feel your legs are relaxed, your small legs are becoming
flexible
-
You imagine you can participate in the next volleyball
- You feel great, and you are beginning to be happy because you are
very relaxed
- Breathe in one more time, hold it, and breathe out.
-
You can feel relaxed and calm, you are happy and you can’t wait to
ride your bicycle around
-
Now that your relaxation is over, you need to return to your
schoolwork or homework or playing.
-
But still, keep your eyes closed, and let your body begin to wake up
from this sleepy state
-
Sit still, do not imagine anything. Now, open your eyes
gradually. Now you are fully awake and alert. You can go back to
your activities.
Whichever relaxation technique you have chosen or desired, you
can practice it any time of the day, but do not listen to these
scripts when you are working, an example is driving.
STRETCHING AD YAWNING RELAXATION
The stretch and yawn relaxation technique can be done anywhere.
Do you know why you yawn when you are either tired and drowsy or
huger? Do you also know why you become sleepy immediately you
yaw? This is because yawning and stretching triggers relaxation.
When you yawn frequently, you are forced indirectly to take a deep
breath, slow down on your breathing the next minute, and breathe
out completely. I need to remind you that fast, yet shallow breathing
shows that you are stressed up ad you are anxious. On the other
hand, stretching helps you lengthening your muscles.
to breathe
- Make the mouth open wider and wider ad open it until
someone can see the back of your throat. Open it as wide as
you could
-
Begin to feel the breathing passing through your mouth. Feel your
nose opening, and even your ears as they begin to feel the
sensation of air passing through their opening
-
Now, allow yourself to yawn as wide as you want, as you yawn,
inhale air, and at the end the yawning, breath out with a loud sigh
-
This time around, take a slow deep breath. You can close your eyes
right now, so you feel the depth of your breaths properly.
-
Breathe I and out again, at least do this breathing exercise 3 times.
-
The yawn again, inhale air with your mouth wide open,
stretch your arms into the air, that is, above your head, and also
stretch your arms to both sides. Stretch your muscles as you yaw.
Then return your arms to their former position, and breathe out with
a sigh. A loud sigh.
-
You can continue the process, as you yawn and stretch following this
guide.
CHAPTER FIVE
POWER NAP
Napping is known as sleeping for a shorter moment during the day
napping time fits into your schedule, and you are not taking a nap
when you need to be working and alert. When a nap is above 30
minutes, you are at risk of falling into a deep risk
-
Create a perfect and peaceful sleep environment, preferably a
silent environment.
- Practice the use of setting the alarm to get you awake when
your nap time is exceeded
-
Short naps as low as five minutes can make you feel better
When you are taking a nap, you are in a state where you can easily
wake up when your alarm snoozes. This is why you need to set an
alarm so you don’t sleep too deep or too long.
N APPING SCRIPT
- To get started, get into a comfortable position.
-
Let your mind be quiet, as you focus your attention on relaxing your
body and mind
-
Allow your muscles to get relaxed, each muscle from your head to
your feet
-
Begin to imagine the feeling that comes with you been relaxed, as
you may feel warm, cool, heavy, light or even calm.
-
Allow your muscles to relax, where they are tensed, they will
refreshed.
- Let’s move to the use of visuals and imagination
-
Imagine a calm, quiet, and beautiful place. This place can be
anywhere in the world. The place you have always desired to visit
during your holiday, the amusement park, or maybe your fantasy.
- See the full picture of this place in your mind and begin to drift into
this beautiful place
- Take it slowly here, still, have this picture in your mind
- Feel you are beginning to relax and get into sleep deeper
- You are feeling lighter and calmer
-
Surrounded by your blankets, pillow and enough comfort, you get
yourself tucked in to catch a short nap as you wanted
- You are getting relaxed and refreshed
-
Everything seems to fade, the beautiful and peaceful place is fading
off, and you cannot stop it
5 MINUTES POWER NAP
-
Make sure you are sitting in a calm position, and allow yourself to be
comfortable, without any form of distraction
-
Allow yourself to have fresh different air, as you breathe in any
way you like to, and feel your body melting as you breathe out.
- Focus your mind into this quiet place
-
As you listen, imagine a human’s eye, a safe invisible body around
you
-
You know you can let go of everything, you can drift into a relaxed
state, and you now when you are awake you will feel refreshed
-
You begin to feel relaxed, as you breathe slowly, and you begin to
feel so great about this
-
Each time you exhale, close your eyes, and when you breathe in to
let your eyes be opened
-
Your eyes are becoming heavy as you do these things, as you
exhale with your eyes closed and inhale with your eyes open
- You are more relaxed
- You are rifting now, knowing that you can get into a sleepy
position
-
just by listening, your eyes are becoming heavy now and you
-
You are getting relaxed as I count 1 – 3, you are feeling
comfortable
- You are drifting already, as I snap fingers again.
- By the time you are waking up, you feel refreshed and relaxed
-
I will wake you up soon, and you feel refreshed from this power
nap.
- Pause, (music playing)
- You are feeling very refreshed and enjoying this moment.
- Another pause
-
You are beginning to relax in this power nap and I will wake
-
You are getting refreshed and relaxed more than you were
-
You feel yourself floating, you are beginning to hear my voice
-
You begin to hear the sound of the alarm, and you open your eyes
and now you are fully awake
-
MINUTES NAP MEDITATION
- Stay in a comfortable position, and take a deep breath
-
Imagine an invisible balloon around your whole body, you may
-
There is no pressure, and worries where you are, so allow your
You can use this script to yourself how to have a quick rest in 10
minutes
-
Sit in a comfortable position you may not need to change your chair
or location, except you are in a distracting environment
- Close your eyes at your own convenient time,
-
Feel the sensation of your eyes been closed, feel the state of your
eyes resting
-
The sensation that comes from the resting of your closed eyelids,
and let them get softened and rest more
-
Allow them to soften on their own, and begin to feel rest in
your mind
- Let your eyes know they only need to rest, instead of working
hard and staring at some objects because they are opened. By
letting your eyes know this, you are giving them permission
to be in this restful state.
-
As your eyes are getting more soften, engage yourself with the
softening and enjoy this sensation of resting your eyes, and not
having them doing anything
- At this point, focus your attention on your mind
-
In your own convenient time, allow your mind to feel the same thing
your eyes is feeling right now. Let your mind soften
- Sit back in your head and feel as your mind is becoming softened.
-
Let your mind know it does not have to work or do anything right
now. Your mind does not need to worry about anything or feel
anxious.
- You also need to give your mind permission to rest.
-
Allow your mind to engage well with this rest, and sit back and feel
the sensation coming from this softening
-
You also need to allow any sense of importance on your mind to
soften
-
As long as you are enjoying this sensation, allow your mind to soften
and move towards resting on its own
-
Focus your awareness on your physical body, not looking
down at your body, but paying attention, and sensing into your
physical body’s weight, and contact the physical body’s making with
the support beneath you.
-
Let your physical body soften and really feel comfortable in the
support
-
Give your physical body the permission to rest, let it know it does not
need to do anything.
-
Allow your body to soften, and let this softening spread across your
body parts, gently bringing your awareness through your body
-
You also focus your attention on your body parts, by allowing
these pars to soften and rest. You can start with your shoulders, let
your shoulders become flat, and then softening and rest your
shoulders
-
You are giving them permission to your arms, to get softened
-
All your body parts are softening, and resting on the support
beneath you
- And as your mind, and the body sits back into the support
beneath them. Allow your breath to soften, and allow your
breath to release all that healthy breath, and also give it the
permission to breathe in a certain way.
-
Let your breath be free, let it soften, and at the end flow on its own
term.
-
As you move towards rest, and as your breath softens and
slows down, draw any part of u, perhaps you back, and thigh, that
has always uncomfortable either in the present of past, let them
soften and sit back to be supported by the present sensation.
-
Do not forget to give all of your permission to your body parts to rest,
your mind, back, face. Every part of you should be given permission
to rest.
-
Make sure you breathe in deeply and notice that as you breathe in,
you feel the air going into your abdomen, as your abdomen is rising
more than your chest is rising.
-
Spend enough time, perhaps a few seconds to notice how you
are feeling. You may notice you are feeling overwhelmed, pressure
from work, or feeling unsatisfied as you are reflecting on all that
happened during the day.
-
You can spend a few seconds affirming how you want to feel
- It is okay that you felt stressed, and tired at work, but you are
beginning to feel very relieved as you let go of these negative
feelings.
-
Take a deep breath at work, and imagine that your worries and
stresses are going down the drain
-
Imagine you are at the water basin, and you open the tap, and as the
tap stats running, you feel your stress and worries are going down
the drain
-
As you begin to feel this relieve in your mind, you should create a
supportive and positive environment for this feeling
-
You will begin to say positive words about yourself, work and
relationship.
‘I am the best staff in my company’
‘I have a positive and good customer care’
‘I am wise in decision making’
‘I make good friends both in my office and outside my office’ ‘I am
loved by other staff of my company, my boss inclusive’ ‘I create good
solutions and I am creative’
‘I am perfect, and I do not give anybody the permission to make me
feel bad and inferior’
-
You are feeling much relieved and happy. As you continue breathing,
you are letting go of everything and you are becoming more relieved
and confident.
-
You are taking a pause because you need to know it feels to be
calm, what it means for your mind to be calm
-
Then focus on your mind, and pay attention to the worries of
your mind. You can still hear the troubles and worries of your mind;
you can still hear the voice of your last client complaining and yelling
at you. You can still see the look on your competitor’s face at the
pitching event.
your hands.
- Write down your worries and struggles, as you feel more calm
- As you are writing them, you are erasing them, and you feel
more calm
-
You feel relieved, as there are no struggles around you
anymore
- How do you feel now? Take a deep breath in and out.
- Smile widely as you feel calmer than ever.
- You can open your eyes when you need to. You can also
-
Get into a comfortable position, you can choose to sit down
or lie down.
- Close your eyes and let your focus be on your mind
- Breath in and out
-
As you breathe in, you see your mind becoming relieved, no more
stress or struggles. You are becoming safe within your self
- Imagine you are at the entrance of a beautiful room, with the title
tag ‘solution room.’
-
You walk into this room, and all you see is darkness, with a
-
You begin to count the number of boxes you can see on the ceiling,
the more you count, and the more your eyes are becoming heavy
and sleepy.
- You feel your eyelids heavier and sleepier, and it looks like it wants
to fall off
-
You stop counting the ceiling now, and you feel more relaxed and
better
-
You are very relieved and relieved as you feel take another
deep breath
- You are getting deep into relieve and deeper into sleeping
-
Feel more comfortable in this state, and enjoy this sensation
of this state.
- You can stand up from this chair, and walk towards the
entrance of the door
- You open the door and come out of this dark room
-
As you are out of the room, all your worries are gone and
disappeared
- Take a deep breath in and out
- Enjoy this moment and feel relieved
- Begin to get back into your body, and feel this sensation
-
You still have your eyes closed. You feel deeply relieved and
calm
- You can open your eyes now, and enjoy the feeling
- How do you feel now?
- Feel how relieved you are right now
-
Open your mouth and breathe in through your mouth, as you breathe
out through your nose
-
Take another breath slowly, and this time close your eyes slightly
-
You are about to get into a relaxed state, and you are about
fading away.
- As they fading away, you begin to feel relieved, and calm
- Breathe in slowly, and breathe out through your nose.
-
Imagine that you are floating up in the clouds, and as the clouds are
moving you are getting relaxed and comfortable
-
You do not need to know where the cloud is taking you to, just calm
down and enjoy this moment
-
Inhale the fresh air from the sky, and exhale the air through your
mouth
-
The cloud is drawing closer to your office, and soon you are
-
You feel the earth beneath you is becoming soft, as you feel
-
Now that you are in your workplace, imagine that there is an
elevator. You get into this elevator, and as this elevator goes upward,
you feel relieved. The more relieved you feel, the calmer you are.
-
In this elevator, you feel you are in a different world entirely. You feel
this sensation, even more as you enjoy this moment
-
The elevator is in front of the board room, and as you walk out of the
elevator, you feel the ground soft, and you feel like sinking into it
-
You walk on the ground comfortably and walk into the board
room
- Imagine the board room is dark, with nobody in there
-
As soon as you take a seat, the light comes on, and you feel even
more calm and relieved
-
In this board room, you begin to hear a solemn song playing. You
feel calm, and relieved
-
You begin to let go of the awkward and overwhelming feeling
you got from the last board meeting. As you breathe in slowly and
hold your breath, you let go of the resentment you have towards your
colleagues at work.
- You feel good and cozy as you let go of these issues, like anger,
disappointments, and struggles.
-
Take another deep breath in and out, and enjoy the song
your body and mind, and find the intentions of your heart.
You begin to see the fears you have towards your next project
- Take a deep breath in and out
- Stand up from your seat and walk around the board table. As
become calmer and more relieved. Then you touch other chairs,
from the second to the fifth chair, to the eighth chair. You realized
you are calmer as you count more numbers.
-
You count the last number, 12 and you feel like a load was lifted off
you. You return to your seat and sit calmly
-
Your eyes are feeling heavy, so you rest your head on the table to
catch some sleep. You are about dozing off, but you are awake
because you feel a cold hand patting your shoulder.
- You look up and see the man looking at you and smiling. He says
hello and welcomes you to his world.
-
You look around and wonder what he means, he tells you not
-
As you sit comfortably, he asks you to focus on your mind,
and say out the first issues your mind brings to you. You close your
eyes and do as he said; the first thing your mind brings up is about
your relationship with your boss.
-
You feel calm about the selection, and you are beginning to
-
He tells you to write in a paper what 5 things you like about your
boss and 5 things you dislike about him. He also asks you to write 5
ways you can help your boss become better.
- As you write this, you become calmer, you are smiling and you are
beginning to imagine yourself and your boss having a long and
interesting conversation the next day.
-
You write it all, and the man asks you to keep it. He smiles at you
again and walks out of the room.
-
You are feeling unusual, and good about this, but you are stuck in
the conference room
-
You walk out since feeling relaxed and calm; you get into the
- You imagine you are floating back in the sky. You are returning
home, and you still feel the sensation coming from calmness.
-
You are in your bed now, you feel great, and your mind is settled.
You have the solutions to your problems, and you feel slightly awake
and conscious right now
-
You can begin to open your eyes gradually and return back to your
normal activities
- You are fully awake and refreshed, now you can go back to work.
nearly dozed off, and his head had been fallen backward to rest on
the wall behind him. Richard looks around and notices that he is not
the only one dozing off, but other early morning workers around him
are also dozing off and some are catching a few moments of sleep
before they all arrive at their various destinations. However, it looks
like Richard is the only one awake, as nobody had woken up at that
moment.
-
It must be one of those hypnotic moments Richard thinks, he
tells himself, “perhaps I had not fallen asleep at all”. Richard’s day is
always a typically long day. He lives in a flat, in a small town, near
Atlanta where he works. Every day, Richard never misses the
opportunity to be grateful for his life, his job, and his family. He is
always grateful for the beautiful garden at the entrance of his flat,
and thankful the flowers in the garden are blossoming. Despite
Richard’s far home, he never misses the first train to the city; he is
always one of the first persons to reach the train station. Richard
loves to wake early and loves the morning scent that accompanies a
new day.
-
In that train, Richard thinks of his place of work, as he had to
leave the comfort of his home in the early hours of the day, to meet
and of course the new team he will be leading, as the new project
and deadline manager in the company he works.
-
He works in the biggest branding and communications
company in the city, he has worked there for nearly 6 years, and he
is excited about the new promotion of his consistent productive
habits, diligence, and hard work. He started working in this firm,
immediately he finished his studies at the government university with
a good grade. Richard is a jovial person, he knows how to make
people smile, and most of his colleagues confide in him because he
has proved himself a wise and trustworthy man. He has a good
relationship with other staff, likewise his boss. Richard enjoys the
company of the people he works with.
-
However, something within Richard contracts and feels
overwhelmed each time he thinks about work and walking into his
office. Each he is welcomed by the receptionist, he watches how the
overwhelming feeling wraps him up, and sometimes watches it as it
leaves him.
-
He has a feeling something is not sitting right with him. He
arrives at work 7’ O clock am that morning and says hello to others
as he walks in briskly into his office. He planned to start his day
early, so he can finish up on time and enjoy the rest of the day in
calmness and relaxation.
- He wears his thinking cap and gets his fingers to work, typing
reminders to other departments about the various deadlines at hand,
and also replying messages sent in by both their old and established
clients, and new clients.
-
Sometimes, when it is afternoon, and others are yet to return
-
Unusual of him this morning, he is busy working on a start
-
“Richard!” She says. “I have been thinking. I would really
-
For the first time in a long while, Richard feels very excited,
with his eyes wide open, and he wears a big grin. His boss Margaret
takes this as a yes, and tells him, “You will spend 5 days in the city,
with work, and enough time to spend a bit of exploration and
tourism.”
-
Richard’s mother is an Indian, having grown up in a busy
-
Hence, Richard himself has not been to Mumbai but had
always yearned to travel down to Indian, eat the local meals, dance,
and sing like they do. He is very excited he is going down.
-
Although, the trip was unplanned, yet he would love to make
-
He calls his parents to tell them about his trip, he rests in bed
that night and looks through the window, and sees the beautiful full
moon, shining bright, and illuminating the city. He sees three stars in
the sky; the stars are big and bright. He thinks of the stars in the sky
as himself and his two parents. Planes fly by, and he says, “soon I
will fly in one of these planes”. He has never flown in a plane and he
will be thirty years old next month. He feels very excited; this trip is a
good opportunity for him to fly in a plane.
-
Then he thinks of his childhood, and memories begin to flood
his mind, he thinks of his grandfather, from his father’s side, he was
a secondary school. Richard remembers going into his library to pick
one of his books to read, and also asking him to explain the meaning
of a certain word to him. He felt his grandfather was mystical, how
would ask himself those times, “how could a man know so much on
different subjects?” his grandfather had a knowledge in different
subjects and occupation, his mother most times refer to him as a
genius, but Richard thinks his grandfather knows too much because
he reads always. However, he loved the smell of a freshly printed
newspaper, how he carries each paper around the house sniffing
through the scent with this nose, rather than reading through his
eyes. He is never bothered to know if his grandfather needs to read
it.
-
He remembers the nights he follows his grandpa into his library to
read history about American Heroes, and how he later falls asleep
after a few pages.
-
At this moment, Richard proposes to read a few books from
-
His flight is just a few hours long, and as the plane flies
through the clouds, he sees the earth, the tiny houses which must be
a skyscraper. He sees the clouds disappearing and appearing as the
plane moves in the sky. This moment gives him joy, and he
remembers as a child, he wished he had wings and was able to fly
so high up in the sky. Even in his dreams, he saw himself sprawling
his wings and reaching for the sky
-
Richard laughs at himself for this memory, how could he have
wished to have wings, and fly in the sky. Perhaps, his childhood
dream has finally come to pass.
- The plane lands in the evening, and Richard makes his way into
the center of the city. His attraction is drawn to a big bookshop
located a few miles to the airport. He smiles at himself and tries to
walk into the bookshop, but he needs to check into his hotel.
-
He checks in to the beautiful ancient hotel in the city, the
hotel has been existing long before he was born, he is certain his
mum will know the hotel or must have heard about the hotel while
growing up.
-
He walks through the stairs and gets into his room. The room
-
Richard walks to the balcony and looks into the city. The sun
is beg inning to set, and he can’t wait to start exploring this city.
Richard wanders through the narrow streets, and markets, he walks
to a beautiful restaurant and sits at the entrance. He watches how
people walk into the restaurant in twos and threes. He watches how
a young man and woman walk into the restaurant holding each
other. He thinks they must have been lovebirds; his mind travels
down to the first time he took a part in a drama at school. He had
fallen in love with a girl in the drama, and he needed to propose to
her, so he took her to a restaurant, unfortunately, she did not accept
his proposal because he was unemployed. Richard smiles at
himself, perhaps the drama had changed his opinion about a
relationship and settling down.
-
He returns home and sleeps soundly and deeply. The drifts
into a sound and relaxed state, as soon as he lands on his bed. The
weekend is finished, and Richard wakes up late on Monday.
However, he finds himself been reminded about his meeting by his
Google calendar and packs his laptop and heads to the office. He
meets with Sam the company’s founder, who introduces him to his
team members. They talk about different brands and properties, but
Richard’s mind was elsewhere, in the pages of the book he left in the
bookshop. The meeting ends and Sam thanks him for making it to
the meeting. Richard also thanks to him in return, and he returns to
the hotel to pack his bag, and enjoy his last evening in Mumbai as he
returns to Atlanta the next day.
-
He feels different and sad about his departure; he struggles
to place his fingers on why he feels that way. He sits at his balcony
on the last night and watches people walk in the streets, watch car
honks. His mind travels back to the last page of the book he had
read the previous night. He wonders if he can find love as it was
written in the lines of the book, if he can feel what was expressed in
the pages of the book. He ponders on this thought, and stands up to
lie on his bed, “tomorrow is a long day” he said to himself
- He lies on his bed, and closes his eye, he imagines how his
grandfather had expressed his love to his grandmother, and how his
father had proposed to his mother. He wonders if his father ever took
her to a restaurant, with a rose in his hands to propose by kneeling,
he thinks of how his mum must have felt when his father expressed
his mind. He wants to know if his mother received flowers from his
dad, or letters, or gifts. As he ponders on it, he drifts into a sound
and deep sleep.
-
Richard wakes up as the call comes in from the receptionist,
asking if he will still check out by 12 noon. He looks at the time and
sees it is past 7am, and his flight is at 8:30am. He rushes into the
bathroom to take his bath and heads out to the airport as soon as he
dressed up. He got into the plane and feels his body calm and
relaxed. The plane takes up, and he sees the large bookshop with a
red roof becoming tiny.
-
He takes a deep breath in and out and sighs as he closes his
eyes. He sees the bookshelf, and the books arranged in it, he sees
himself taking the poetry book. As he read through the pages, he
sniffs through the pages of the book and feels a sense of
accomplishment from his trips. He hears the words of his
grandfather, “when you find your soul mate, the expression would
not be a problem”. Richard smiles as he now understands what his
grandpa meant by those words. He now understands why he
yearned for Mumbai; it was definitely a magical place. He arrives at
Atlanta, and goes home, he feels the loneliness in his house, he
walks into his library, and he realized he had not even bought any
new books for 2 years. He is grateful he made the trip, and soon he
feels he will find love. Richard lies on his bed, as he feels the
softness in his bed and pillow. He feels himself sinking into his bed,
as gradually drifts away; he wants to have his last adventure as a
dream. He can only hope it can happen.
-
He begins to go deeper into a relaxed and sleepy state. He
cannot control his mind as his mind becomes sleepier each moment
he breathes in and out. His breathing is slower, and he is more
relaxed than the beginning.
-
The title of the story is dragon story time and I believe you will enjoy
too
-
As you listen to this, I want you to focus your mind on breathing and
peacefully sleeping at the end of this story. I also want you to
imagine everything you hear from this story.
-
Let’s begin; I want you to breathe in and out right now. You will
breathe out as if you want to blow your mind away. I want you to
breathe out like you are blowing a balloon.
- Take another deep breath, blow the breath out and relax.
-
Again, breathe in and blow out your breath, remember you are
blowing your breath out like a balloon.
-
Close your eyes, and I want you to imagine the room you are
present. I want you to imagine what this room looks like, and what is
in the room.
-
Everything looks and feels the same, except for one thing,
there is an unusual sound, the sound is not scary, and it does not
sound familiar. This sound is still playing, you like the way it sounds,
and you wonder what sound it is, or where it is coming from.
-
You hear the sound rattle, rattle, rattle, again, and you wonder where
this sound is coming from.
-
You are curious, and you want to know what that sound is, so you
pick up your toy or doll, and walk towards this rattle sound.
-
You are looking for the rattle sound, and now you are standing in
front of your kitchen door, you keep hearing the rattling sound, and it
is louder inside the kitchen.
-
You hear this sound, and it is coming from the refrigerator. You walk
closer to the refrigerator, and you keep hearing rattle, rattle, rattle.
- You are not scared, so you want to know what it could be, and you
open the fridge door, and you feel cool air all over your hand.
-
Inside this fridge, you see a carton moving, and the rattle
sound is still coming out of it. You open the carton, and you see eggs
inside the carton. You notice that one of the eggs, the one on the
center of the carton is shining, and different from other eggs, so you
pick it up with your hands.
-
As you hold it with your hands, you hear and see a cracking
sound on the shell of the egg. You are scared now, so you throw the
egg on the floor, and boom! Like a surprise gift, you are standing
before the most amazing thing you have ever seen.
-
Right now, there is a beautiful baby dragon, shining his eyes
-
This dragon starts smiling at you, although it is looking at
everything in the kitchen strangely. It is obvious the dragon is looking
for something that looks like it. You are a brave child, so you walk
boldly towards this dragon to carry the dragon in your two hands.
-
As you walk closer to the dragon, you hear the dragon make
-
You are making the sandwich and cutting it into pieces for
-
You feel his tiny pink tongue as they scratch your fingers, and
this scratch is almost like a bite, but you giggle as your dragon jumps
up to eat from your hands until all the sandwich is gone.
- As the sandwich finishes, the dragon yawns hard, and you smile as
you rub his head.
-
As you rub its head, it feels sleepy and you carry your dragon and
rub it’s back properly and lovingly.
-
In your arms, the dragon sleeps soundly, and it snores hard
-
As it gets bigger, you know it will get bigger than the refrigerator and
maybe the cooking gas, so you quickly push the dragon outside
through the window.
- Your dragon is still sleepy, and you watch as your dragon is getting
bigger and bigger. Soon, your dragon opens its eye, and you ask
him, ‘can you fly?’
-
‘Of course, I can fly’ he replies. ‘I am a dragon after all, and
dr agons fly’. So, you run out of the kitchen, to meet your dragon,
who is already as big as a car, and say to your dragon, ‘show me
how you fly?’
- The dragon nods and flaps its wings. As it flaps its wings, a
different wind I seen, and flowers are blown away.
-
He flaps its wing again, and soon you see the dragon on the
tall tree close to your house, you shout and ask if it can fly higher,
and it nods and flaps its wings, and boom! Your dragon is on the roof
of your house.
-
You laugh and jump excitedly, and then your dragon starts jumping
as soon as it sees you jumping. You shout at it, ‘don’t break
anything’ and you see your dragon flying down
-
It asked, ‘will you come with me?’ You nod your head excitedly and
giggle as you find your way to your dragon’s back.
-
You take a deep breath as you sit on your dragon comfortably,
and at the end of your exhale, you sigh. Your dragon takes a big
move and lifts its legs from the ground, as it flaps its wings. Each flap
makes you go very high above the ground. As you fly higher, the
ground, your house, and your parent’s car become very tiny.
-
You smile and laugh because you know you and your dragon
will have a good adventure. You notice the way your dragon dips and
floats on the air; you also watch how your dragon flaps its wings in
the midst of birds in the air. It flies across a big black bird, with a
white peck, and the dragon tells you the bird’s name is eagle.
- You laugh and spread your arms wide open, you feel great and
happy, as you inhale the air from the sky and also try to touch the
clouds. The clouds are soft, most times your dragon passes through.
-
How does it feel to fly? Hold your dragon’s neck and keeps flying
and enjoying this ride.
-
Now, your dragon flies higher than the clouds, even up in this
sky, you can hear the squashing of other dragons, and other children
laughing. You realize the dragon had brought you to the dragon
rider’s clubhouse. Insidethe island, there are alot of dragons and
children. These children are playing games, while the dragons are
squashing. You are also excited about your new findings. You jump
off your dragon and decide to join these children. You know they will
be excited to see you, and also want you to play with them.
-
As you play with other children, your own dragon, who is most
beautiful and youngest of them all, is also playing in the circle of its
friends; the other dragon family.
-
The other dragons laugh and flap their wings. One of the
dragon riders in the house ask if they can have lunch at your house,
and you agree. So, the other dragon riders hop on their own dragon,
as you hop on yours. In no time, you are up in the sky, enjoying the
ride home, with the different color dragon riding in the sky also.
-
You lead the way to your house, and these dragons flap their
wings each through the cloud and sky. Soon, you arrive home, but
you still wish the journey was farther than it is. Your parents are
waiting for you as you get home, the moment you jump off your
dragon’s back, you lead your new friends to the garage to keep their
dragons in there.
-
Your new friends follow you into the sitting room to meet
your parents, you introduce them to your parents, and you walk into
the kitchen to make enough pancakes for you and your new friends
and their dragons.
-
You can also take a deep breath right now, and imagine what
activities you and your friends will do as soon as you all eat your
lunch.
-
One of the dragon riders said, ‘let’s watch cartoon’, while
another said, ‘let’s read a storybook’, while the last person said, ‘we
can do anything, but our lunchtime is gone, I think we all should
return home before our parent’s start searching for us’.
-
Your new friends all nod their heads. They are not happy they
have to go home without playing any game in your house, they all
walk out of your sitting room one after the other, to the garage to
take their dragon.
-
You hug each of them and promised them lunch the next day. They
all are happy and promised not to be late for lunch.
-
You watch as they hop on their dragons and how each dragon
flaps its wings and fly up into the sky. You giggle as each of these
dragons, and their ride flies higher than you. You wish you can fly
high in the sky again, but it is almost night and you need to go to bed
now.
-
You need to first clear the dishes, and feed your own dragon before
going to bed
-
You run into the sitting room still feeling excited, you clear the dishes
and wash the dishes, you also throw the trash away.
-
You take a deep breath after doing all of these, you have also fed
your dragon and it is time to go to bed.
-
You go into your room, lay your bed, you lie in it. You feel
-
You begin to imagine all that happened during the day, and
how your dragon is sleeping so soundly. You see the big tree waving
its branch, and you want to know what it feels like to be high up there
on a tall tree. It is night time already, and the door is closed. You
begin to smile as you are excited your adventure continues
tomorrow.
-
You are drifting away slowly, and you are beginning to feel
sleepy.
- You try to find a name that will suit your new dragon, but the
more you try to find a name, the sleepier you become.
-
So, you close your eyes and allow your mind to drift away,
you allow your body to be relaxed. You are beginning to fall sleep;
you do not know what is going on around you anymore.
-
You are no longer concerned about naming your dragon. Your mind
is becoming sleepier and less busy. Everything about you is calm,
and you are in a deeper state.
-
You do not need to open your eyes now; you don’t need to find out
why your body feels relaxed
-
Just enjoy this moment, as your breathing is becoming slower, and
your mind is drifting. You are asleep already. You will wake up
tomorrow feeling refreshed and relaxed.
Meditation is easy for you now knowing how it is done, or you have
the right scripts to your preferred meditation techniques. You can
also create your own style based on the examples, scripts, and
techniques written in this book.
CHAPTER NINE
AFFIRMATION FOR MEDITATION
The good thing about affirmations is that it resonates with who you
are, and what you believe in. Affirmations might seem like empty
words with no power, but they do have great effect on your body and
emotions when you use them well.
As you say those words you are coming into the realization of what it
feels like to be comfortable. Let the words sink into your inner space,
and begin to feel the sensation of comfort and safety.
-
At this point, I want you to imagine and remember all those
who have told you words that are similar to comfort and safety. The
last time someone mentioned about safety, how did you feel? Did
you feel loved? Safe or even comfortable?
-
Begin to allow the sensation that comes from these
Mala beads are great to recite your affirmations. The bead makes it
easy for you to count between your right thumb and middle finger
slowly. As you roll over each bead, you recite your affirmations
silently, or in your mind. The Mala beads meditation technique is a
very easy technique that is calm and prevents distractions.
-
Choose the affirmation that is closest to your situation. You want to
sleep right now. Affirmation like, "I will have a sound sleep tonight"
"As I get into my bed, I will get into a deep sleep immediately"
start by saying each word slowly and counting each bead between
your thumb and middle finger.
- Feel the energy and sensation that comes from these words
- As you speak those words, begin to imagine what they mean
When you say, "As you get into your bed, you will fall asleep easily",
imagine yourself falling asleep.
-
Close your eyes still, and do not open it. As you begin to imagine
and visualize whatever you are affirming, you will get into sleep
easily
- Repeat the affirmation 10 times, and count between the beads all
the time
-
Repeat affirmation until you feel sleepy enough or your eyes heavy.
Here are 10 different affirmations for sleep
- I have the ability to fall into sleep easily after today's work
-
As I lay in bed, my body becomes released and relaxed to drift
-
I have the patience to allow my body to relax, and drift into
-
I create awareness of my body and mind, and this will help
them to relax
- My mind is calm
-
There is a presence of relaxation, and comfort in my body and
mind
- I let go of every worry in my mind, and I call forth relaxation
- I am grateful for all that happened at work today
- I forgive all those that wrong me, and I am happy that I can
forgive them
- I am energetic
- As I close my eyes, I release every tension in my muscles
-
When I breathe in, I breathe in comfort and relaxation; when
I breathe out, I breathe out tension and anxiety
- My mind is filled with joy, there is no anxiety around me
- I am calm and happy
- I have enough time to relax and release tension from my body
- I can feel the sensation of relaxation in my body
-
I am beginning to get relaxed and relieved for stress and
anxiety
- I feel good as I let go of my concerns
- I find it easy letting go of fears
- I am in a peaceful and relaxed state of mind
-
My shoulders are relaxed, my face is not tensed, and my
-
I am positive about my future. I believe it is filled with
happiness and joy for me
- Nothing frightens me. I have the strength to fight my fears
- I forgive those who wrong me easily.
- As I breathe in, I am positive my day will be wonderful
- As I start my day, I will find happiness in each minute
- I acknowledge my friends, and I enjoy their friendship
- I am happy about life
- My best days are here already
- I am positive about my clients and business
- I am free from anxiety and fear of the crowd
-
Today, I acknowledge that I have the strength to win a new
contract. I am a winner
- I have control over my life, emotions, and struggles.
-
I am at peace with everyone at my office, my families and my
friends
- I am becoming a better person, I have a better relationship
with others, and I love myself better.
- Breathe in slowly, and deeply. When you are anxious, you breathe
will be quick and fast. When you take a slow and deep breath, you
are reducing anxiety and panic little by little.
-
After taking a deep and slow breath. Take a pause, and have a
reflection on your thoughts, your life, and all that happened during
the day.
- As you do this your mind begins to get flooded with thoughts,
worries, and questions.
-
Tell your mind to stop. Speak up, like you are giving a
command.
- As you give this command, you feel your mind starts
releasing these thoughts and worries. You begin to feel the
sensation coming from a blank mind.
-
Now that you feel your mind is blank begin by organizing your
thoughts
-
As you organize each thought, say a word of affirmation to each
thought.
-
For instance, you begin organizing your thoughts by making paying
off bills first.
-
As you organize your thoughts, begin to affirm positively. "I am in
control of my finances"
-
Each time you recite your affirmations, think of it. Close your
-
Now, you are feeling better, and you are no longer anxious about
your bill. You shift your attention to your mind and continue arranging
your thoughts.
-
Perhaps your second thought is about your relationship, you
are anxious about the end.
- Think positively about your relationship, think of the good
things and times you have spent with your partner.
-
As you do this thinking, you are reminded that you have a beautiful
soul and a wonderful smile.
-
You begin your affirmations with those things you remember.
I have a beautiful soul and smile" "I love myself and I find it easy to
let go of my failures"
-
Now, you have released the tension and anxiety from your
relationship. You feel very much better than when you first started
-
You shift your focus on your mind, and you keep organizing your
thoughts.
-
You remember you had a sour argument with your boss
-
You feel comfortable, and as you breathe out your anger is released
- You begin your affirmations by saying
"I have a sound mind, and I am lovable"
"I released every tension, anger, and anxiety in me" "I am intelligent,
and I am not inferior to anyone"
"I am wise, I have the skills to solve problem efficiently"
"I am strong, and I have the strength of the eagle" "I only allow
positive words and thoughts in my mind"
"I am not affected by negative thoughts and words from other people
around me"
-
As you recite these affirmations, take a deep breath after each
affirmation. After taking a deep breath, imagine what it feels to have
a sound mind and be lovable.
- Imagine you approach your boss the next day, and every
disagreement is resolved.
-
Imagine you are acknowledged as the best staff at the end of
the year.
- As you imagine all of these, you begin to see your fears and
struggles go down to the earth. You are beginning to feel
happy right now.
-
You shift your focus on your mind to organize the next thought. You
are worried about your next trip. You do not know how the trip goes,
or what will happen
- You start your affirmations by saying
"I am grateful for nature, the sun, the moon, and the stars"
"I am happy I am making this trip, and I believe my trip will be
beautiful"
"I allow my body, and mind to enjoy this trip"
"I am patient with my body to feel comfortable in this trip" "I am a
social being, and I find it easy to create a friendship with new
people"
"I am lovable, strangers will love"
-
As you begin, each of these affirmations, remember to take a deep
breath in slowly and breathe out with a sigh. As you do this, begin to
analysis and imagine each affirmation
-
Imagine you are on a plane, and your seatmate also loves what you
love. He/she shares the same value as you
-
- Imagine your host has a wide smile and big arms. As you arrive at
your destination, your host welcomes you with a big hug, wraps your
shoulders in her arms.
-
As you imagine these things, you feel comfortable, and anxiety is
released in your mind
- Take a deep breath in and out
-
Shift your focus to your mind, and look into your mind to see if you
still have thoughts that have not been arranged.
-
If there is none, take a deep breath in and out and smile widely
-
If there is, you should continue reciting affirmations for each of your
thoughts
-
Shift your focus on your muscles and body. You have been
-
Focus on each of your breath, and enjoy the sound that comes
out from each exhalation. Feel the sensation that comes with
breathing in and out
- Allow your mind to settle, and feel comfortable
- Begin your affirmations by saying
-
Now you are ready to get back to work, you are feeling refreshed
and strong. You have just de-stressed yourself
CHAKRA HEALING: THE
MINDFULNESS MEDITATION GUIDE
TO AWAKE THE THIRD EYE WITH
PRACTICAL EXERCISES TO
BALANCE YOUR LIFE’S ENERGY.
INTRODUCTION
Before technological disruptions in the fields concerned with human
wellbeing, chakras were the go-to elements for many cultures when
concerns arose. Chakras were used for many different reasons
ranging from physical use to psychological use to emotional use, and
even spiritual purpose. They could be easily interpreted and offered
insights into the reasons why people act the way they do. The
knowledge of the human being accorded the ancients the power to
ascend to higher levels of consciousness and fix problems too
complicated for the civilizations of their time.
H ISTORY OF CHAKRAS
Historically, the term chakra first appeared in the Hindu Vedas,
although they weren’t at the time defined with the concept of psychic
energy wheels. Instead, they were described as “chakravartin”
otherwise known as the king who moves the wheel of his empire in
every direction from a center point, implying his power and influence.
A popular iconography used in the representation of chakras can be
traced back to the five symbols of the yajna — the Vedic altar of fire.
The five symbols are a dumpling, a circle, a half-moon, a triangle,
and a square.
The mind plane, also known as the psyche, interacts with and
corresponds to the body plane, and the theory suggests that the
mind and body influence each other mutually. The subtle body
comprises of the Nadi or energy channels, which are linked by nodes
made of psychic energy. These nodes are what are termed chakras.
The extensive elaboration of the theory grew with several
suggestions about there being 88,000 chakras scattered across the
subtle body. There were disparities in the number of essential
chakras present in the body from one tradition to another, but the
range was usually from four to seven.
Not only will the functions of the physical body be affected, bringing
about ailments, but thought processes as well would be altered,
changing the mind. At this juncture, negative emotions such as fear,
anger, and sadness may descend upon an individual. It is for this
reason, a continuous balance between all chakras so imperative as it
allows for healthiness and a good sense of well-being. However,
should the chakras be opened a little too much, it could lead to short-
circuiting in a person from a load of universal energy, which would
come flooding through a person. On the other hand, should the
chakras be closed, there is no mode of entry for the universal energy
to flow into and through a person well enough, resulting in negative
consequences.
The first chakra in the body is the Root Chakra, whose energy is
linked to the element earth. The earth element associates the root
chakra with grounding and a sense of safety. It occupied a spot at
the last level of the chakra order and served as the base for
expansion in the life of a person.
L OCATION:
The root or first chakra is usually located around the tailbone or the
vase region of the spinal cord. Other corresponding areas in the
body include the pelvic plexus, the first three vertebrae bones, and
the perineum. The root chakra often takes the form of a cone of
energy in representation, which begins from the root of the spinal
cord and descends further down before bending up slightly.
1) Grounding
2) Survival
3) Basic necessities like self-preservation, food, shelter, sleep,
among others.
4) Foundation and a sense of support
5) Security and safety.
6) Physical identity, physicality and other aspects of one’s self
1) Illusions.
2) Eating disorders.
3) Overwhelming feelings of insecurity.
4) A constant state of fear in which one appears defensive at all
times.
5) Increased cynicism and negativity levels
6) Avarice and greed.
When one has an imbalance in their first chakra, they will tend to find
it challenging to feel secure about everything because they would
interpret things based on their risk potentials. In the end, the crave
for security becomes overwhelming and would change into fear
about things such as shelter, job status, health, physical safety,
etcetera. The primary symptom of blockage or imbalance in the root
chakra may thus manifest as a daunting sense of fear, which is
allowed to direct one’s reactions.
A better and more physical way of bridging the gap between mind
and body, as well as restoring balance to the flow of energy through
the root chakra, is to indulge in yoga, particularly one aimed at
balancing the first chakra.
1) Muladhara: This is the Sanskrit name for the root chakra. When
translated, it stands for root support, foundation, or base.
2) First chakra: The root chakra is also called the first chakra as a
result of its link with the element earth.
3) Adhara
The Sacral Chakra serves as the center for pleasure and passion in
a person and can be found around the pelvic region of the body.
While the Root chakra is concerned with the survival and security of
one, the sacral chakra relates itself to seeking enjoyment and
pleasure. This chakra offers people the chance to experience their
lives via sensations and feelings. As such, it is the chakric base of
connection, sensuality, emotion, intimacy, pleasure, and feeling.
The Sacral chakra exudes energy, which enables one to move, let
go, and experience the transformation and change going on within
and around them. This chakra is responsible for how one
experiences a moment the way it is, in its entirety. The primary
challenge facing the sacral chakra lies in the dictates of society. Over
time, society has evolved to a point where little to no cognizance is
given to feelings, and emotional responses and passion are
considered vile. People are continually being leashed and taught to
get a grip and not lose control. The more this is done, the more
people keep getting disconnected from themselves and, in turn, their
feelings.
Aside from being a center for feelings and pleasure, the sacral
chakra also serves as a point of creativity. Passion is what fuels the
fire of creativity. So, anything that is created, from a simple drawing
to a great poem to a classy website, all stems from the energy
proffered by the sacral chakra. It also serves as the center of the
origination of fertility. Besides, the process of conceiving children is
in itself a creative procedure. A person whose sacral chakra is
opened and balanced will tend to be sensual, passionate, creative,
present in their bodies, and connected to their emotions.
S YMBOL:
The sacral chakra is usually depicted using water as a symbol,
implying fluidity of structure, the flexibility of manner, and mobility. Its
symbol could also connote the never-ending flow of life. Asides the
symbol of water, another addition to the symbol of the sacral chakra
is the crescent moon, which is considered to be a vital part of the
symbol. The crescent moon is indicative of the female energy in
people and serves to maintain an association with the subconscious.
Six petals are surrounding the symbol of the sacral chakra, all of
which contain an orange glow of energetic impulses that promote the
enjoyment of life and creativity.
L OCATION:
The sacral chakra can be found just above the spleen, within the
lumbar area, whiskers above the organs of reproduction, and slightly
beneath the bellybutton. In the chakric order, it sits just above the
root chakra from which it feeds from the pure and nourishing energy
of the earth. When this energy enters into the sacral chakra, it
undergoes transformation based on the principles of sensual joy and
creativity of life, before being forwarded up the spine to the third
chakra in the hierarchy — the Manipura.
I NFLUENCE OF IMBALANCE ON THE SACRAL CHAKRA:
Should one be experiencing any of the issues outlined below, it is a
clear indication that there is a measure of imbalance in the sacral
chakra.
1) Sexuality problems
2) Mood swings
3) Issues with organs of reproduction
4) Uncontrollable urges
5) Inability to express oneself creatively
6) Absence of joy or enjoyment
Balance in the sacral chakra allows for a better flow of vital energy
across the body and offers one all the necessary flexibility required
to explore and enjoy the world surrounding them. Balancing the
sacral chakra is a necessity for the work ahead in the road towards
happiness. Deducting time and effort to restore balance to your
sacral chakra might help fix problems from their root causes. Some
simple exercises performed every day could make some significant
difference in the long run.
Associated Gland:
The sacral chakra is affiliated with the gonad.
Color:
The sacral chakra has an orange coloration.
Petals:
There are six petals in the symbol depicting the sacral chakra, each
one containing Sanskrit syllables. Their names are; lam, ram, ban,
mam, yam, and bham.
Deities:
The sacral chakra is affiliated with the gods Rakini and Vishnu.
CHAPTER FOUR
THE SOLAR PLEXUS CHAKRA
The solar plexus chakra stands for one's identify, willpower, and
feelings of power. It has a great deal of influence in terms of how
one's personality is formed, as well as the grooming of a dependable
sense of self, making one able to leave a mark in the world and
make out space for themselves.
L OCATION:
The solar plexus chakra can be found in the area slightly above the
navel, within the stomach region, just between the eleventh thoracic
vertebra and the first lumbar vertebra. In relation to the chakric order,
the position of the solar plexus chakra hovers above the sacral
chakra and the root chakra, but just below the heart chakra. All the
many different energy lines drawn from the 72,000 Nadi channels
confluence at the solar plexus chakra, accounting for one of the
reasons why this chakra is so named the solar plexus.
1) Allergies
2) Stress
3) Digestive problems
4) Bottled up anger
5) Insomnia or sleeping disorders
6) Uncontrollable emotions
When in bad shape, the solar plexus chakra could trigger one's fear
drive. Keep in mind that fear serves as a launchpad for a host of
negative responses, traits, and emotions. On the one hand, this fear
could be responsible for aggression, vengefulness, and anger. On
the other hand, it could manifest as withdrawal, the fear of life or
living, and the inability to take control of life or assert oneself.
The solar plexus chakra not only serves as the confluence center of
energy but also as the focal point of one's experiences, including
how they respond to these experiences. Any impairment on the part
of this chakra would mean that a person would tend to find even the
simplest tasks very arduous. And acute stress changes a person's
view of life. One may tend to have issues picking the proper lessons
from their previous experiences, and it would become relatively
easier to misidentify matters, leading to poor choices in decision-
making processes.
Related gland:
Color:
The solar plexus chakra is associated with the colors yellow and
yellowish red.
Petals:
Associated deities:
The solar plexus chakra is associated with the gods Rudra, Agni,
and Lakini.
Associated body parts:
The solar plexus chakra covers the following sections of the body:
the vegetative nervous system, the spleen, the pancreas, the
abdominal cavity, the gallbladder, the small intestine, the stomach,
and the liver.
The heart chakra serves as the energy core for feelings of security,
compassion, love, and humanity. It allows for loving relationships
with others in terms of one to another. This chakra is responsible for
developing a sense of community through the stimulation of
selfawareness in people. Balance is the heart chakra means it is
much easier for people to create bonds with others while putting
aside any selfish interest in the process. The principal purpose of the
heart chakra is for the establishment and expression of selfless love
and compassion between people. All forms of love allow a person to
go beyond any limit they see possible. Even though a parent's love
for their child(ren) can seem selfish, in the sense that its primary
purpose is to help develop or define the personality of their child(ren)
in today's world, even at the detriment of others.
L OCATION:
The heart chakra is situated in the chest, near the thoracic vertebrae,
just behind the breastbone, between the center and in line with the
heart, but only between the shoulder blades. The heart chakra forms
the midpoint of the energy system in a person, and it lies just above
the solar plexus chakra, but beneath the throat chakra. As a result, it
is the connecting chakra between the earthly bounding energies of
the three lower chakras and the upper chakras from which flow
celestial energies.
1) Respiratory disorders
2) Loneliness
3) Chest or heart problems
4) Insensitivity
5) High or low blood pressure
6) Dysfunctional relationships
The issues stemming from an imbalance in the heart chakra are
nearly impossible to miss because of how profound they hit. A good
many people in Western civilizations tend to have the energy
between there heart chakra and solar plexus chakra blocked. As a
result, a lot of them tend to live in the "I" rather than "we" feeling. As
a civilization, people are increasingly starting to experience
breakthroughs in their awareness on account of this blockage.
The world has grown into a smaller place — a global village. And if
people are really serious about saving the planet and causing
paradigm shifts in society, they would have to come away from their
egocentric ways of perception and begin behaving like a global
community connected as one. The task of balancing the heart
chakra may, without doubt, be the most arduous in the chakric order.
Albeit, once the balance is attained, the effect on the entire well-
being of a person is felt the strongest. It helps people in letting go of
their fears and substituting them for joy and trust, making them a part
of their day-to-day lives.
1) The fourth chakra: owing to its position in the chakric order; and
2) Anahata: A word of Sanskrit coinage meaning unstruck,
unspoiled, or immaculate.
Affiliated gland:
The heart chakra is affiliated with the thymus gland, whose sole duty
is to see to the proper functioning of the adaptive immune system of
the body. The thymus gland is responsible for the production
environment of Tcells, which are essential when the body needs to
defend itself against external competition.
Color:
The heart chakra is affiliated with the colors green and smoke grey.
Petals:
With the aid of specific exercises, one should be able to impact the
throat chakra, strengthening one's self-acceptance, both outwardly
and inwardly. People who have attained balance in their throat
chakra usually have no issues baring their inner selves for others to
see.
L OCATION:
The throat chakra can be found in the region of the cervical
vertebrae, in the throat and neck. In the chakric order, it is located
between the third eye chakra and the heart chakra. In this vein, the
throat chakra is what connects intellect to emotions. For this reason,
it is an energy center of high import which aids in maintaining
stability in spiritual practices as well as real-life occurrences.
1) Dental issues
2) Bashfulness
3) Throat and neck problems
4) Inability to express oneself
5) Weight issues
6) Communication problems
Affiliated glands:
The Third Eye Chakra serves as the center of spiritual energy in the
body and shares a strong relationship with the consciousness and
concentration of a person. The third eye chakra also poses as a
gateway from which various new levels of perception can be gotten,
and awareness may be projected into planes of higher dimensions.
Two energy channels of utmost importance in the body, the name of
Pingala and Ida confluence and bond in the region of the third eye
chakra.
The third eye chakra is affiliated with the color indigo or dark blue
and is symbolic for spiritual awareness, wisdom, intuition, and inner
peace. In itself, its nature is quite cerebral, although slightly
detached from feelings. When emotional turmoil doesn't exist, it is
relatively easier to maintain a broad perspective, attaining a more in-
depth knowledge and reaching a higher understanding.
LOCATION:
The third eye chakra is situated within the region of the forehead,
just between both eyebrows and on the bridge of the nose. As
mentioned earlier, Pingala and Ida, the two most essential Nadi
channels confluence at the third eye chakra before crossing over into
the crown chakra. In the chakric order, the third eye chakra is located
just above the throat chakra, whose duty is to regulate the reasoning
and emotional aspects of a person and below the crown chakra.
Affiliated gland:
The third eye chakra is associated with the pineal gland, whose duty
involves regulation the production of melatonin, the hormone
responsible for regulating sleep patterns. The pineal gland has been
a point of particular interest in esoteric cultures for people who
craved to attain higher planes of consciousness.
Color: The third eye chakra is associated with the colors indigo blue
and dark blue.
Petals: By depiction, the third eye chakra only has two petals, which
are named after the Sanskrit letters ksham and ham.
Affiliated deities:
The third eye chakra is affiliated with the gods Hakini, Shakti and
Shiva.
Major themes: The main themes covered by the third eye chakra
include the following: fantasy, intuition, immediate perception,
stability, and wisdom. Associated body parts:
The following body parts are associated with the third eye chakra;
nervous system, cerebellum, face, endocrine system, nasal cavity,
eyes, nose, and ears.
1) Mental disorders
2) Depression
3) Headaches
4) Detachment from reality
5) Lack of will
1) Desires to become more spiritual, and are sure of death being the
utmost end,
2) Does not feel the joy life brings,
3) Finds it impossible to shrug off negative moods,
4) Feels like they have no energy and feels exhausted almost
always,
5) Has challenges when it comes to making decisions,
6) Has the desire to attain a level of higher connection with the
cosmos,
The gland associated with the crown chakra is the pituitary gland,
whose responsibility includes the regulation of the functions of sex
organs, growth control, metabolism, blood pressure, the functioning
of the thyroid glands, and other functions of other bodily organs.
Color:
The crown chakra is associated with the colors, gold, violet, and
white.
Outlined below are some techniques with which a person can heal
and clean up all relevant chakras:
1) Chakra meditation:
It is often recommended that healing the chakras be approached
from two distinct directions, especially in the case of chakra
meditation. i. Pay attention to the level of the cause:
Unless the cause level has not been addressed yet, signs such as
feelings of upset or distress in the body, the body and emotions will
persist. As a result, chakra meditation should generally include any
form of meditation that helps return attention to oneself — a phase of
utter consciousness.
In massaging, work the feet up to the legs, and finally, the gluteal
muscles. Doing this allows for the flow of energy or prana within the
region of the root chakra.
This region should be massaged with the use of oils within the area
of the abdomen. The massage should be conducted using clockwise
hand movements around the region of the bellybutton. The motion is
to aid the removal of waste and improve the functionality of organs
by resulting in conscious awareness of the personal energy center.
Working the region of the upper back up to soft traction on the arm
and shoulder joint, as well as the myofascial frees up the pectoral
muscles, which play a crucial role in opening up the energy path of
the chakra within the region.
v. The throat chakra:
Essential oils play a crucial role in healing the chakras and are
commonly used in combination with therapeutic massages for best
results. The outline below represents a set of essential oils
recommended for all seven chakras individually:
In some new age stores, chakra stones are usually kept in stock.
These stones are generally healing crystals, and are sold differently,
depending on the chakra used for. Should one wish to increase the
pace of the healing process, the acquisition of a complete set of
chakra stones can prove helpful.
To make use of the chakra stones, one has to place the stone on the
top of all corresponding chakras. Take, for instance, for the roof
chakra; the chakra stones would be laid on the feet or groin. Also,
stones such as clear quartz can be used in the healing of several
different chakras.
5) Color vibration:
6) Go on a walk:
However, keep in mind that the sheer act of healing the chakras may
not precisely prove helpful in tackling issues such as anxiety and
depression, or physical problems about lethargy. For now, there
exists little to no thoroughly researched medical evidence supporting
the concept of chakras. As such, if one is suffering from physical or
mental problems, seeking medical help for complete assessment is
advisable.
9) Engage in yoga:
1) Panic healing
2) Craniosacral therapy
3) Reiki
The root chakra is mainly about the emotional and physical needs
required for survival. It also represents the sense of groundedness
and stability in people.
The sacral chakra, linked with the water element, deals with the flow
of passion and creativity, likes and dislikes, attachments and
aversions, etcetera. Its location in the pelvic area suggests its
connection to sexuality and sensuality.
Excessive energy cases:
Easily given to temptations and hyper-sexuality.
Energy deficiency cases:
The inability to experience, receive or reciprocate the pleasure.
-How to balance the sacral chakra:
Maintaining a healthy sex life.
According adequate respect to one's body 3) The solar plexus
chakra:
Engage in yoga, and try asanas such as the warrior poses and the
boat pose.
The heart chakra, connected to the air element, poses as some form
of the linker between the upper and lower classes of chakras. The
key is to create balance and harmony, and as is suggested by its
name, it is found in the chest region. Its name also suggests that it is
responsible for a host of emotions, including self-love and love for
others.
Add mantra chants when meditating, using the sound "yum," which
corresponds to the heart chakra.
5) The throat chakra:
Within the body, the throat chakra is linked to the regions of the
neck, throat, and cervical spine.
In Sanskrit terminology, Ajna, the third eye chakra connotes the word
"command; thus, it is no cause of wonder that this chakra is affiliated
with the pituitary gland, which is also known as the master gland of
the body. The intuition (and capacity of connection to it),
imaginations, and personal perceptions of a person regarding the
outside world are all presided over by the third eye chakra.
This is the seventh and final chakra in the chakric order. It is situated
at the crown of the head. It is helpful in connecting to everything,
especially, a realm made up of shapeless, nameless, and borderless
shape of being which isn't even technically in the physical plane of
existence, but more in the cosmic plane. In essence, the crown
chakra enables a person to connect to their spiritual side, as well as
something deeper than themselves.
In the first one, five other chakras are located outside of the body,
coupled with the primary chakra framework consisting of seven
chakras running from the base of the spinal cord to the crown of the
head. This is the most popular depiction of the 12-chakra framework,
which includes a chakra slightly beneath the root chakra while the
others are arranged above the crown chakra.
The second one involves all the two chakras being inside the body of
a person. Give extra energy centers are positioned between the
already known seven chakra system.
In many different traditions of old, the energies of the sky and Earth
are thought to mix inside the human body. The 12-chakra framework
thoroughly depicts this belief.
The eighth and ninth chakras are typically depicted just above the
head, while the tenth chakra is situated slightly beneath the ground.
Albeit, there also exist variations to the 12 chakra system in which
the eighth chakra is situated underground while the other higher
energy centers are located atop the crown. In summary, the amount
of chakras added remains unchanged; however, the order in which
they appear tends to vary. Shown below is a depiction of two major
representations of the 12 chakras with slight disparities in the
position of the eighth and tenth chakras. The positions of both
chakras are interchanged in the first and second systems.
The position of the eighth and ninth chakra placed above the crown
chakra is quite the common depiction of chakras with higher
energies. The chart explained below comprises of 12 energy
centers, and the underground earth chakra is located in the tenth
position.
This chakra is situated just above the crown chakra, roughly an inch
above it. The eighth chakra is responsible for how people can enter
different realms, transcending the barriers of time and space. This
energy point is believed to serve as a gateway to parallel lives and
universes, granting access to the sphere of the Akashic records and
the realm of potentialities still in development. This chakra is helpful
in shamanic healing practices, as well as communing with spirit
guides.
The ninth chakra is situated even further above the crown chakra,
and is believed to be the “seat of the soul.” It enables access to the
higher purpose or calling of the soul. This chakra is regarded as the
gateway to archetypal energies or trends which play a significant role
in shaping the destinies of people.
This chakra can be found outside the body, and can only be
accessed with the feet and hands. The eleventh chakra is
responsible for creating an energy sphere that binds the human
sphere to the influence of the supernatural realm. In shamanic
traditions, this chakra tended to be used for its dimension to create
magic and influence the physical realm with supernatural powers.
The eleventh chakra emphasized the mind as a powerful tool with
which matter can be shaped.
This chakra is the eighth chakra and can be found some three feet
below the feet under the Earth. Regardless of one's location, it
remains brown and serves to keep a person grounded. The anchor
of the Earth chakra harnesses every piece of the human puzzle,
ranging from blood to bone to DNA, among others. Keep in mind that
depending on an individual's perception of chakra study, the position
of the eighth chakra tends to vary; however, its function as the
grounding chakra epicenter remains unchanged. Other locations of
this chakra range from between the throat and heart chakras to
slightly above the crown chakra. In another interpretation, the eighth
chakra accounts for the human aura, which is a conglomeration of
the different chakra energies.
Otherwise known as the tenth chakra, the solar chakra can be found
above the lunar chakra. It is depicted in gold and is linked to
masculine energy. This chakra is responsible for the ability of people
to live their dreams, helping them focus their wills, eliminating
inhibitions, and giving purpose to one's existence.
This chakra can be found slightly above the crown chakra, and us
responsible for the energy about karmic memories and previous
knowledge. Once activated, the soul star chakra makes it possible
for one to have insights into diverse dimensions, as well as previous
lives, even. Also, this chakra makes astral travel possible when
activated, as well as the longing to study the planets and stars. In a
state of imbalance, the soul star chakra disrupts one's sense of
connection to the vast cosmos and makes it challenging to manifest
things.
The cerebellum chakra can be found at the area behind the neck, at
the point where the head meets the neck. This chakra is otherwise
regarded as the center or well of dreams and is believed to help one
in gaining access to creative ideas, hidden realms, as well as one's,
should contract. In a case where the cerebellum chakra is very
strong, the perceived manifestations add often expressed as feelings
in touch, inspirations from dreams, and sometimes prophetic
dreaming, even. The cerebellum chakra is helpful when it comes to
perceiving things as they are with no interference whatsoever from
the mind or sentiments. However, in a case of imbalance in the
cerebellum chakra, the energy center will typically manifest in the
form of an inability to reach into one's intuitive voice, a clouded
sense of judgment, and an inability to see past the negative aspect
of things.
Otherwise known as the higher heart chakra, the Thymus chakra can
be found in the area between the heart and throat. When in a state
of balance, the thymus chakra aids a person in finding access to
self-love, as well as the love of the Divine. Also, it helps one to
realize the beauty in the things that fill day-to-day life and be grateful
for them. Conversely, when in a state of imbalance, the thymus
chakra will typically manifest in the form of an inability to regard
points of views differing from one's, as well as narrow-mindedness.
The thymus chakra is also helpful in enabling one to find a
connection between their utterances and the energies of the heart.
This way, one can implore empathy and show compassion in their
communications.
The earth star chakra can be found within the area beneath the feet
and serves as the center of energy, which helps in connecting a
person to the earth. Once in a state of balance, the earth star chakra
enables one to feel a connection to the planet, as well as a
connection to their earthly journey. When in a state of imbalance, the
earth star chakra will often manifest in the form of feelings related to
being out of touch with the earth and an overwhelming desire to
return "home," and the cycles of the environment and nature.
Balancing the earth star chakra is quite easy and can be done with
as simple an activity as spending time in nature and indulging in
grounding exercises.
CHAPTER TWELVE
BLOCKING THE CHAKRAS
Chakras can indeed become blocked with time. When this occurs,
the energy that flows freely in and out, as well as the energy flow to
various other chakras, become inhibited in the process. While the
process may seem rather simple, the effect of blocking in the
chakras can direly affect the entire energy framework of the human
body. According to the manual on chakra - Chips Healing, blocked
chakras are affiliated with some psychological problems, and certain
existential biases which have one has introduced into his or her
connection to reality. Existential biases tend to prove inhibitive to a
broad array of actions and self-consciousness allowed to a person,
thus restricting them to a limited set of expressions. How the energy
flowing through the chakric framework is limited and is inhibited from
freeing. Effective flow at various levels is a proper reflection of the
subsequent manner in which the whole life process of a person has
become limited.
3) Emotional coldness.
4) Low level of energy and libido.
5) Difficulty in changing and experiencing joy.
6) Holding back.
7) Being overly emotional, sexual, and inclined to physical pleasure.
3) Frequent nightmares.
4) Lack of imagination.
5) Problems with sight.
6) Loss of focus.
7) Inability to see the big picture.
8) Clouded or blocked intuition.
9) Delusion and distorted imaginations or visions.
10) Obsessive reliance on intellect and logic.
11) Abuse of intuition.
1) Self-confidence
2) Great physical activity
3) Courage
4) Activity
Practice question:
To assess the state of the Svadhishthana chakra, the quest outlined
below can be used:
Being respectful of your body and your right to fun in a healthy way
without ending up with sex or food addiction is an indication that your
Svadhishthana chakra is in a state of balance.
1) Success in career
2) Good self-esteem
3) Optimism
4) Self-confidence
5) Financial security
6) The desire to attain one’s goals
Symptoms of imbalance in the Manipura chakra:
1) Dizziness
2) A sense of powerlessness, especially in overwhelming situations
3) Disruptions in the gastrointestinal tract
4) Nausea
5) General body weakness
If you have a timid voice, you will tend to feel like you lack in words
to express your opinions well — it is an indication of a blockage in
your vishuddha.
1) Comprehension of others
2) Psychic powers
3) Empathy
4) Good intuition
5) Symptoms of imbalance in the Ajna:
6) Headaches
7) Nightmares
8) Illusions
9) Shyness
10) Issues with visualization
11) Fears
12) Timidity
13) Anxiety
14) Pride
Assessment of the Ajna chakra: You can find out the present state
of your Ajna chakra by taking the test outlined below:
Ask someone to assist you in this assessment. Let he or she write
down two-digit numbers, five of them. Take, for instance, 21, 14, 89,
75, and 53.
For some five seconds, take a look at the number row and attempt to
write it from memory. If you can correctly write down four numbers at
least, or the entire lot, it is an indication that you have a perfectly
functional Ajna chakra. Conversely, if you are only able to get one or
two numbers of the lot, it is an indication of blockage in your Ajna
chakra.
By doing this, you have tapped into the energy of the universe, which
will flow through you, leading you along in your journey through life,
protecting you. This would accord you a feeling of unity and ease.
CHAPTER FOURTEEN
CHAKRA EXERCISES
Walking:
This exercise is best done with the feet bare on grass or sand.
Running:
This exercise can be performed on one spot. Bend your knees when
reaching the ground.
Trust and accept your body, pampering the child within you. Sitting:
Bend over until contact is made with your toes. Other activities which
boost self-confidence. Dancing:
Find out the blockages and repressions you have learned since your
younger years, even since childhood. Rid yourself of limitations, set
yourself free, and enjoy life.
Using an object, such as a pillow or other soft material, hit your bed
as a way to let out anger anytime you feel the need to do so. You
can also use your hands and feet.
Break any form of inertia or routine that stands in your way. The
arch:
Lie facing downward, grab your ankles using your hands, and
perform some swings.
THE FOURTH CHAKRA: Food:
Foods such as green tea, veggies, and even the prana and oxygen
from the air can help with the heart chakra.
Chakra exercises for the well-being (unblocking and opening) of
the heart chakra or Anahata:
Igneous breathing:
Perform several abdominal breaths, with the diaphragm contracting
and expanding within the stomach.
Use pranayama breathing exercises coupled with energetic keys or
bandhas to control your breathing.
Stick your tongue out, keeping your mouth wide open. Extend all the
muscles in your neck and face to the maximum while producing the
mantra “HAM” very loudly. You can also use any other mantra of
your choice. Maintain this position for up to 30 seconds. Repeat the
process three times.
The idea behind using crystals and stones with chakra is that any
stone is capable of balancing any of the specific energy centers it is
focused on. In picking a healing crystal or stone for any of the
chakras, you must consider various attributes of the stone, including
but not limited to its energetic properties, color, and individual or
intuitive resonance with you.
It dispels feelings of suspicion and fear and helps in taking off fear,
worry, anxiety, and previous emotional issues.
Selenite: It helps in eradicating stagnation, and compelling one to
move forward with their life
It eliminates stagnation in the chakras and cleanses the aura It
eliminates congested energies, opens and activates the soul star,
crown, and third eye chakras.
It serves to raise one’s consciousness to higher l evels
Tiger’s eye:
It boosts the endocrine system and provides energy to the body
The crystal or stone serves to direct and amplify the energy of the
chakra. It then influences or comes into alignment with the frequency
of vibration of the targeted chakra.
At this point, you can begin visualizing the chakras individually, going
from the root chakra up to the crown chakra. As you do so, have in
your mind the picture of pure energy coursing into and through each
chakra. It is best to imagine the chakras in the colors they are
associated with while meditating. Be patient with each chakra, and
take your time focusing on them until you can envision the pure
energy moving into and through it. Don’t be in a hurry to get it over
with as the chakras deserve several solo minutes. When you finally
get to the crown chakra, there should already be a clear mental
picture of pure, positive energy moving around your body through
and from the chakras.
The first time trying out chakra meditation can seem quite tricky,
especially when it comes to maintaining track of the colors and
energy centers that have to be focused on. At this juncture, the tools
used in guided meditation, such as audio and audiovisual tools, can
be helpful.
The next step is to begin visualizing the beating of the heart, as well
as how perfectly functional the body is. Imagine how all the parts
exhibit alignment and work together in harmonious coexistence.
Picture as your breathing provides sustenance for all your body
parts, enabling them to work together. Maintain awareness of how
each breath serves as a lifegiving force to the whole system of your
body.
From this point, the next plausible step would be to begin energizing
each chakra individually. Begin with the root chakra in the region of
the lower back. Picture the energy flow as a burst of swirling energy
being fed by the energy drawn into your body through your breath,
making it brighter and stronger. Subsequently, picture another
source of energy, this time, coming into your body from the earth. It
is also life-giving energy, and it joins the swirling burst of energy in
the root chakra.
This light infuses one's person with the unconditional love of the
Divine mother, creating a sphere of protection both around and
within a person. This flame works well in healing one's inner child, as
well as providing protection.
6) Gold light:
Feel free to practice with any of these different lights as you undergo
chakra meditation, as well as other types of light which come to
mind, and find out the one that best resonates with you.
1) Root chakra:
“I’m safe, and under the protection of the universe. I’m bursting with
abundant energy.”
2) Sacral chakra:
“I’m permitted to be sensitive. I am permitted to live my life joyfully. I
enjoy my life as much as is possible.”
3) Solar chakra:
"I exist in a state of abundance, and there are no limits to
abundance. I have lots of energy to achieve anything I want."
4) Heart chakra:
"I'm loved, and life loves me. I am capable of forgiveness, and can
let go."
5) Throat chakra:
1) Root chakra:
The Muladhara mantra is the mantra used for activating the root
chakra. It is pronounced as "LAM" through sound chanting. The
mantra can be used in the relief of back pains, among other issues.
2) Sacral chakra:
3) Heart chakra:
The Anahata mantra is one used in activating the heart chakra. The
mantra is recited by chanting the word “YAM.” The mantra helps in
healing the heart from problems and diseases affecting it.
4) Throat chakra:
“I ask for the highest vibration of light and love to resonate with my
highest self and clear out all negative or unwanted energy, even
previous programming. I command this crystal to contain the intent
of bringing balance to my sacral chakra, lay on your back
comfortably, and place the crystal over the chakra area for around 11
minutes. While the crystal sits on you, imagine the color orange
taking up all the space in the sacral chakra with q balanced and
healing night.
To improve your solar plexus chakra with meditation, you can begin
by visualizing yourself before getting out of bed every day. Inculcate
some deep-belly breathing into the meditation, helping to draw
attention to this chakra. Get a seat and start inhaling and exhaling as
deep as you can. Feel as your belly expands with each inhalation.
When you have achieved a state of sync with your breathing and
body, start to picture yourself going through the day ahead. Go over
your to-do list and imagine yourself nosing through your day as
gracefully and easily as possible. As an upside, should the weather
be clear and the sun be shining, you can try to get some sunlight on
the area of the chakra. Envision the sun rays passing through the
solar plexus, inducing it with a warm, bright light.
Given its nature, yoga is the best form of meditation for caring for the
heart chakra. Some poses that open the heart include warrior 2,
flossing, and the full wheel. Take the knowledge of these yoga poses
and combine them into something with a smooth flow. Ensure to
round up with a meditation about the things in life which you are
grateful for to break into the touchy-feely energy of love.
Picture yourself taking in light into your core with every breath, and
releasing it again on exhalation.
Imagine your crown chakra opening up. Take in the energy that
radiates from it, flowing into the crown, and allow yourself to be
bathed in it. Drink in the light through your crown to your root chakra.
Note that the energy is infinitesimal, so continue taking in the energy,
allowing it fill you over. Keep imagining the light entering into your
crown until your body feels satisfied, and your mind quietens. Bask
in this state of peace and quiet produced by the energy.
By now, you should know that anxiety is not nice or something that
anyone wants to experience at all. Still, one way or another, anxiety
has a way of doing into our lives without our permission, and there is
virtually little or nothing we can do about it. Anxiety can lead to a lot
of other things. It is for this reason a lot of people try to get rid of it
before it becomes serious in any way. When you are always anxious,
there is a huge chance that you are going to slip into depression,
and you do not want that at all. There are a lot of ways to get rid of
anxiety for good, and one way is chakra meditation. When you start
practicing chakra meditation, it will work wonders on your anxiety. It
is important to know that you are not going to get the best out of this
if you try the process just once. If you want to get the best out of all
of this, you need to try chakra meditation as much as you possibly
can.
You could create a schedule that helps you work your way around all
of this with little or no stress, and when you find that out, you would
be able to relieve yourself of your anxiety. If you feel like you are not
going to be able to get all of this done by yourself, you could get
professional help. If you can do this with the help of people,
especially if they are professionals, there is a good chance that you
are going to get faster results.
The ability to do more is something that a lot of people want but can't
have because they are unaware of what they can do to get it. Chakra
meditation gives you the strength and zeal to do absolutely anything
that you want no matter how absurd it may sound. Lots of people
might be skeptical about this particular benefit, but it is so true. When
you practice chakra meditation as often as possible, you would
notice that you would want to do all that you have set out to do
before but were unable to finish. You would see yourself going
places and doing things that you thought you never had the energy
for. It may be a dream that you have always wanted to accomplish
before, or sometimes it could be a new hobby that you wanted to try
in the past.
3. It helps in acceptance:
There are people out there that find it extremely hard to accept
themselves for who they are. They could stand in front of a mirror all
day, telling themselves what they hate about their bodies. You may
think that these things happen, and it does affect them, but it does.
No matter how little your insecurities are, they tend to take over you,
especially when you keep on reminiscing about them. Some people
may not like some things about themselves, like their nose or mouth
that one is normal to an extent, but when you start little, it is bound to
increase. You would notice that you see more things that are wrong
with your body, even when those things are not there at all.
When you can master chakra meditation, you would be able to get a
lot more out of yourself. You would be able to accept yourself for the
person that you are no matter how bad your insecurities may be.
There are stories of people that go for a certain kind of therapy to
improve acceptance. When these people go there, they are told to sit
in front of a mirror or a group of mirrors where they can see their
bodies from every angle, and they are told to describe themselves
with as much detail as possible. When they are doing that, an artist
tries to draw what they are describing. When they are done, another
person goes in there and describes that same person to the artist.
When the artist was done, the results were out of this world. The
description the patients gave of themselves was very different from
that of the other person. The description of the patient was a person
that looked like an ugly troll, but the description of the other person
was someone who was beautiful and far from a troll.
What all of this is saying is that when you see yourself in a bad light
all the time, there is no way you are going to accept yourself at all,
and chakra meditation is one good way to help yourself get what you
want at all times.
There are a lot of people that find life hard all the time. Keep it in
mind that these people may have a lot of money, which means that a
lack of money is not the only reason why a person can hate his or
her life. There are many different reasons why a person would not
love his or her life. Sometimes you may have a lot of situations that
may make you feel like you are bearing the weight of the world on
your shoulders and sometimes all you want to do is to give up but
you should know that with chakra meditation, there is a huge chance
that you would be able to see live in a whole new light.
There are stories of people that start chakra meditation with the
mindset that they hate life, and all that life has to offer, but after
some time, these people start to have a whole new view about life
and all that life has to offer. There are stories of people that start
chakra meditation and start feeling better after just one week. This is
to show that chakra meditation helps you in a very fast way.
5. It improves focus:
Focus is something that a lot of people want but cannot have. You
may sit in one place all day trying to focus on a particular thing, but
you would notice that you are not able to because of some reason
that you do not know at all. People tend to go to extreme lengths to
make sure that they get the best out of their focus, but after some
time, they realize that all they are doing is just a waste of time.
Chakra meditation is known to help people improve their focus in
more ways than one. Some people cannot focus on a particular thing
for more than 60 seconds without being distracted for some reason.
These kinds of people can do nothing simply because they lack
focus.
If you can use chakra meditation to its full potential, there is a huge
chance that you would start focusing on things a little better no
matter the distractions you may find yourself in. Come to talk of
distractions; they are one of the main reasons why a lot of people
find it hard to focus. A person can decide now that he or she wants
to do something, but they would not be able to focus on that
particular thing because of all the distractions that may be around
them at that point in time. Chakra meditation teaches you to block
out all the things that are not necessary and focus on the things that
are necessary. When you can master chakra meditation, and you
practice it all the time, you would be getting a whole lot out of focus.
6. It improves intuition:
You would agree that there are a lot of times when you would sit
down and be sad or angry for no reason at all. Sometimes you try to
know the reason why you are upset, but you can't place your finger
on that particular reason, and because of that, you tend to be uneasy
and always on edge. Some people may have this feeling all the days
of their lives but do not know how to fix it. Some others would try to
fix themselves but would not get the best results for some strange
reason. You may think that the lack of intuition is something that is
not serious at all, but it is. It is the main reason why some people
would stay in a place and be sad or angry for no reason, and over
time, it is bound to get worse.
So, what exactly can you do to improve your intuition? Try chakra
meditation. When you try the chakra meditation the first time, keep
trying it over and over, and you would notice a lot of improvements.
You should note that these improvements can be seen faster if you
put in your all when it comes to your chakra meditation.
CHAPTER SEVENTEEN
YOGA AND CHAKRA
THE ROOT CHAKRA
The mountain pose:
3. At this point, all you have to do is turn on your core, then rest your
shoulders the best you can, and keep your head facing skywards at
all times.
4. Then bring your palms and place them together at the center of
your chest.
5. When that is done, feel your feet connecting down to the core of
the earth and feel your head reaching up to the sky.
6. Focus on the energy that comes from the earth and the sky at the
same time.
7. Imagine your root chakra to be a bright red light that is shining
from the end of your tailbone.
8. Finally, close your eyes and take a few deep breaths over and
over again before releasing the pose.
THE SACRAL CHAKRA
Revolved triangle poses:
Low lunge pose. This type of pose helps to open our heart chakra
energy. Some of the steps to effectively practice this pose
include: 1. Firstly, you start with the downward-facing dog position.
2. Put forward your right foot and lower your left knee to the ground.
3. Put your hips squared to the front of the mat.
4. Put your weight forward onto the right foot and allow your hips to
stretch.
5. Put your right hand to the sky and then bring your left hand to your
left leg.
6. When you inhale, lift your chest, and when you exhale, get a
subtle backbend.
7. Visualize a green light that is filled with a lot of love and
compassion. 8. Hold the pose for some time and then repeat it on
both sides.
THE SOLAR PLEXUS CHAKRA
Boat pose The boat pose helps to activate your core and helps align
imbalances in your body.
Steps for performing this pose include:
1. Start with your knees bent, and your feet placed flat on the mat.
2. Slight lean back, but keep your chest facing upwards.
3. Put your arms towards and lift your chins for more intensity.
4. Visualize a yellow light and feel your fire building up slowly, which
would help you focus on your core engagement.
5. Always hold your pose for about 15 to 30 seconds and try as
much as you possibly can to repeat them 3 to 5 times.
THE THIRD EYE CHAKRA
Dolphin pose The dolphin pose is meant to improve circulation in
our face and our brains at all times, which improves out third eye
chakra.
Steps to perform this pose include: 1. Start with the downward-
facing dog position, lower your forearms to the floor, make sure that
you put your shoulders above your elbows. 2. Let your palms and
your thumbs touch facing up, and your pinkie placed firmly on the
mat.
3. Put your chin in front of your thumbs and move back to attain your
dolphin pose.
4. Visualize your energy flowing from your thumbs to your third eye.
5. Practice this pose 5 to 10 times and release to child pose before
you finish.
THE THROAT CHAKRA
Easy pose with chanting: Chanting helps to open your throat
chakra and also keep all your energy aligned at all times.
Ways to perform this pose include:
1. Start with you seated on the mat with an easy pose. With your
index finger touching your thumbs and your other finger extended in
an outward direction.
2. Inhale to raise your chest then exhale to relax your shoulders.
3. Put your chin toward your chest to make throat lock. 4. When you
have done that, all you have to do is to chant the mantra "Humee
Hum Brahm Hum."
5. Visualize a blue light close to your throat during the pose.
6. Continue that same chanting for about 3 to 15 minutes. If you feel
that you are not going to be comfortable with that kind of chanting,
you can switch to something that you might more comfortable with.
2. Slowly lift your knees and come into the backside of your feet.
This part is also known as the balls of your feet.
3. Keep your heels together and open your knees.
4. You could raise your hand over your head if you feel like adding
more intensity to the pose.
5. You could hold this position for about 5 to 10 breaths, and when
you are done, release slowly till you completely leave position.
REIKI HEALING: THE MINDFULNESS
MEDITATION GUIDE FOR YOUR AURA
CLEANSING, INCREASE AND
BALANCE YOUR LIFE ENERGY
Introduction
There is so many sicknesses spread all around the world today.
Although it is difficult to save a terminally ill patient, it is quite
ridiculous that many still die from headaches. Really? Most terminal
sicknesses develop through the side effects of some used in treating
an illness. The puzzling question is: are drugs the only method for
treating a common disease like stomach ache and headaches?
This book offers a direct answer to the question: No! Most people
are suffering from basic sickness, and the problem they have is that
the solution they ignore is far more potent than the ones they use.
However, Reiki practice did not start yesterday. It has been with man
since the beginning of time even though it was a Japanese who gave
its name and popularity. The practice is unreligious and
straightforward. It is backed up by scientific facts, and you would be
amazed to find some Techniques that you can use immediately.
Therefore, the book can be taken at any part or any time that suits
your needs: this makes it your perfect handbook for meditation.
Different types of Reiki Meditation like cleansing the body system,
balancing your chakras and energizing them, expanding your aura
as well as Reiki hand positions for Self-healing or others are within
the pages of this guide.
The historical backdrop of Usui Reiki starts with its organizer, Dr.
Mikao Usui. Popularly nicknamed the Usui Sensei, Dr. Mikao Usui
was destined to a well off Buddhist family in 1865. Dr. Usui's family
had the option to give their child balanced training for the time. As a
youngster, Dr. Usui examined in a Buddhist religious community
where he was shown combative techniques, swordsmanship, and
the Japanese type of Chi Kung, known as Kiko.
After his spiritual rebirth on Mount Kurama, Dr. Usui built up a facility
for healing and instructing in Kyoto. As the act of Usui Reiki was
spreading, Dr. Usui ended up known for his healing practice.
Mikao Usui established his first Reiki center and school in Tokyo in
1922. Before his demise, Dr. Usui instructed a few Reiki bosses to
guarantee that his self-healing method would not be overlooked.
Among them was Dr. Chujiro Hayashi, a previous maritime official
who set up a Reiki center in Tokyo.
As time passed, Mrs. Takata learned Reiki One and Reiki Two. At
the point when she came back to the United States, Mrs. Takata kept
on rehearsing Reiki and in the end turned into a Reiki Master. Quite
a bit of this occurred close to the start of World War II.
Prior to his death, Dr. Hayashi figured out how to confer all of Dr.
Usui's lessons onto Mrs. Takata. She kept on rehearsing Reiki for a
long time. Before Mrs. Takata's death, she had taught and made
attunements for 22 Reiki masters.
treatment of individuals
The basic idea shared by the individuals who practice Reiki is that
this indispensable vitality can be directed to help the body's natural
capacity to mend itself, as indicated by the National Center for
Complementary and Integrative Health (NCCIH).
Reiki has been around for a huge number of years. The practice was
first created in 1922 by a Japanese Buddhist called Mikao Usui, who
purportedly showed 2,000 individuals the Reiki strategy during his
lifetime. The training spread to the U.S. through Hawaii during the
1940’s, and after that to Europe during the 1980’s.
Nonetheless, there is no logical proof to help asserts that alleged
fundamental energy really exists, nor is there definitive proof that
Reiki is valuable for any wellbeing related purpose, as indicated by
the NCCIH. Be that as it may, even though Reiki hasn't been certified
as a viable medical tool, that doesn't mean it's a hurtful practice.
According to Ann Baldwin, a teacher of physiology at the University
of Arizona and a Reiki expert, Reiki can “do no harm,” at worst, the
practice can do nothing.
Some Reiki experts and novice tend to forget some things when
practicing Reiki. You must be aware of these few basic knowledge
that is identified with the act of self-treatment and medications
accomplished for other people. With this knowledge, you are better
informed about the practice
The healing is not based on what we want to heal. A few people say
that "Reiki is an astute vitality" and that it flows where the
recuperating will really occur. The truth is, Reiki is not all about
insight, but about its distinctive capacity to restore healing in a place
where it was lost. This is overlooked here and there, individuals
attempt to force the process, and they feel terrible when Reiki didn't
give the results they were seeking after. Actually, this happens to
every first-timer – including me.
Reiki will only flow and heal, bringing in harmony the things that must
be healed, in a way they can be really get healed – nothing else will
occur. Each Reiki expert is only a channel for the vitality and has
restricted command over this Reiki power.
Make sure to mend the origin of the problem, and not the
manifestations: this is the right expectation and it should be the
mindset when you are practicing Reiki. For instance, you may
experience an individual with a migraine and do Reiki to bring relief
from discomfort. Yet even with the good intention of your heart, the
aim must be somewhat unique: to recuperate the source of the pain.
At the point when the origin is healed, the manifestations are no
more existing.
The side effects may not vanish immediately, so keep that in mind
and advise this to the individual who approaches you for Reiki. Try
not to be disheartened by this and discontinue doing Reiki, note that
occasionally, time is fundamental if the origin of the pain is to regain
healing.
Rehash these statutes thrice toward the beginning of the day and
thrice at night, depending on your needs. You can likewise ponder
upon the guidelines and thoroughly consider your life as per these
standards.
Most experts believe that the two basic ideas behind Reiki are:
selfmedications and, precisely, the precepts of Reiki. By coordinating
the two components into your day by day life, you are on the way to
self-healing.
Music Improves the Practice
Yet, recall that the music must be delicate and serene. It is anything
but wise to play Heavy Metal. Find out which sounds are most
suitable for Reiki sessions. Also, find out which music makes you
relaxed normally; this includes the music preference of the person
you want to heal.
Additionally, keep in mind that the deeper the relaxation, the deeper
your hearing. Therefore, as the exercise progresses, the music might
become so loud than when you started; and this can be annoying.
Therefore, ensure that the music is calm enough; the ideal approach
to do so is to play the music, loosen up for 30 minutes and see what
volume works best.
In all honesty, the ideal approach to buy incenses is to look for them
on Etsy, where many individuals handcraft these. Inquire as to
whether the incense is 100% organic, which is what you should use.
A Buddhist-type incense "Bodhileaf incense" (aff) (stick incenses)
are incredible, as well. They are made and delivered in Nepal.
Oftentimes, Buddhist associations import and sell them. The natural
White Sage or herbs like this can be utilized as incenses, as well.
Try not to use cheap and poisonous incenses that are regularly sold
in profound stores. High-quality incenses are great, however once a
major organization begins to make incenses, the impact of their work
is normally upsetting.
You can't disregard your customer's solace. Keep in mind that when
an individual rests on a bed, his temperature may appear lower due
to the slow progression of the blood. In simpler terms, the person
you are healing might get cold since he is not moving. Ensure you
have prepared a cover for the individual when this occurs.
Also, the proper position on the bed is important for comfort. If you
do Reiki sessions on a regular schedule, it’s best to get yourself a
back rub table. Put a pad under your head or the person’s, for one.
Likewise, place a pad or something comparative under the knees, as
it will loosen up this locale of the body, as well. Lastly, place a
cushion or something comparative under the lower legs – once
more, this will enable the body to unwind.
The act of Reiki is intended to heal your own life. However, you
should not learn it for the sole purpose of becoming a Reiki expert or
educator. Actually, it is not really a good idea to be a Reiki instructor
because you might lose your healing while trying to heal others
(most especially beginners that do not entirely want to be healed)
Frequently, Reiki will demonstrate to you your actual gifts that have
nothing to do with healing. Understand that while it is natural for
some people to become Reiki experts, others will continue to
struggle with it. Nevertheless, keep in mind that Reiki has a lot to do
with healing rather than making money.
CHAPTER 3
BENEFITS OF REIKI MEDITATION
There are numerous brilliant advantages of Reiki. Reiki is a very
easy procedure, yet as a rule delivers very significant impacts. The
fundamental motivation behind a Reiki treatment isn't just to help the
physical body, yet in addition to advance a positive personality so
you can encounter more contentment throughout everyday life. The
extraordinary thing about Reiki is that one doesn't need to be sick to
encounter the advantages.
Some come to Reiki to help with their vitality levels, dealing with the
pressure of everyday life or when changes are going on in their lives.
Others use Reiki for spiritual development and experience a more
prominent feeling of importance throughout everyday life. Some are
well and like to remain as such, Reiki encourages them to keep up
that agreement so they can react to the difficulties in an unexpected
way.
Since Reiki upgrades your ability to adore, it can open you up to the
individuals around you and help your connections develop. Helps the
Body System to Rest
Most people spend so many resources – time and energy – in
preparing for stress-responsive times. Doing this has turned into our
'standard' and our bodies truly overlook how to come back to adjust.
Reiki jogs your memory so that you can recall our bodies how to
move into parasympathetic sensory system healing mode.
Clears the brain and improves center as you feel grounded and
focused
On the physical level, Reiki alleviates pain from headache, joint pain,
sciatica, which are just some examples. It additionally assists with
side effects of asthma, interminable weariness, menopausal
manifestations, and sleep deprivation.
You can use Reiki safely for ailments like epilepsy, diabetes or heart
conditions. You may get Reiki medications in the event that you are
experiencing chemotherapy. Pregnant ladies can have Reiki
medications to help them through all phases of the pregnancy.
Nonetheless, you can actualize the standards of Reiki into your life
promptly and with this, you can change the course of your life. Reiki
is regularly characterized as "Universal Energy" and is a strategy for
unwinding dependent on the possibility that cognizant recuperating
vitality can be moved through the hands of the professional to the
patient.
Try not to be dispirited in the event that you find this hard to do from
the start. With enough work on, following these 5 Principles of Reiki
will end up easy and you will, before long, have the option to
extraordinarily develop yourself.
It can corrupt the spirit and soul, and change us into terrible (and
undesirable) individuals. Stress can transform us into impolite, irate,
restless people. It has the potency of disrupting the harmony
between brain, body, and soul.
Executing this mantra into your life will help you understand that at
some points, the pressure we feel isn't justified, despite any potential
benefits and that it's so much easier to approach every day with an
inspirational frame of mind; to set out to remain quiet.
Stress causes pressure and nervousness which prompts an
irregularity of the psyche, body and soul.
Only for now I will not be annoyed: To rehearse this rule, you have to
comprehend what triggers your displeasure and how you can control
your feelings once more.
If you think that this principle is all about corruption, then you are
wrong. It is not about misleading your manager by telling him that
your absence from work is due to illness when you are not, or to
abstain from taking the company's stationery.
Even though corruption is also a part, this mantra can be used for
more than an ordinary act of honesty.
Handle your work with the expectation of playing out your part as
much as you can, and with the objective of imparting the majority of
your useful abilities to those you work with.
Do not cheat people by holding any of your natural ability back. You
would likewise be cheating yourself by denying that you have your
extraordinary gifts.
Gratitude – “Just For Today, I Will Give Thanks for My Many
Blessings”
We come back to the significance of appreciation, regardless of how
little our gifts are.
On the off chance that you can't think about any reason to be
appreciative, think about the little things. You're alive, you're solid.
You have a rooftop over your head, a full stomach, and shoes on
your feet.
You can say thank you for a decent climate, or thank you for a
decent night's rest. Understanding that every little thing is a blessing
will improve your state of mind exponentially. Start by writing an
appreciation diary: this is an ideal and powerful approach to
actualize this principle into your life!
Take a breath all the time, recognize and welcome the numerous of
favors throughout your life.
Once more, if you practice Principle #4 and figure out how to say
thank you, being benevolent will pursue with no exertion by any
means.
This equivalent idea applies to animals that are littler than us. All life
ought to be regarded. You should, once in a while, try to be
benevolent to creatures and perceive how it feels. You could bolster
the winged animals at the recreation center, or give nourishment to
your nearby creature cover. You don't need to apply so much
strength, but it will have any kind of effect to the creatures we
regularly overlook.
For a few, it is natural for them to read auras. For other people, it
takes some training. In any case, it is something that can be adapted
once you've prepared your eyes, and it is accessible for all to see.
All things considered, it is a piece of nature and what we are.
Youngsters see auras quite well. However, as a rule, they lose this
ability with age after they stop practicing it. Some people have seen
auras since around the age of 12. Here and there I see them
seriously and now and again not very well by any means. At times I
see vitality "noticeable all around," like grayish smoke, fog, or a
warmth wave. There truly is no other method to portray it. Once in a
while it gleams, shines, whirls, or spikes.
When you check out a color, see what it might mean for you. Does it
give you data that you can pass on to other people? Does it offer
answers for healing, reestablishing, and fortifying your energy level?
In the event that no arrangement is accessible, at times it is ideal for
hushing up about your perusing. There are likewise various layers of
the body that will indicate enthusiastic or etheric atmospheres. With
the end goal of this article, we'll spread enthusiastic layers. They will
in general show up rapidly and change quickly, much the same as
human feelings.
At the point when I see a seat I consider matters. How could a seat
vibrate, waver, move and change? All things considered, regardless
of what I figure, the seat does vibrate. It's simply because its
segments vibrate so gradually and at such low frequencies that I see
it as strong by any stretch of the imagination.
In the first place, there is matter: bones and tissue, blood and
organs, all made up of billions of little cells. At the point when we
investigate a mirror, this is the thing that we see: a body. Our body!
Furthermore, obviously this is additionally what we will in general
relate to. The body in the mirror is what our identity is. We take
extraordinary consideration of what we see, applying a plenitude of
creams and moisturizers to it, setting off to the exercise center and
eating steadily, and in any event, making statements like 'I'm caring
for myself.'
Every so often, matter (which is the body, from our example) causes
issues: parts break, wound or in different ways don't work
appropriately.
When I was first finding out about Reiki, it was awesome to discover
that there was more to us than the physical body. I am certain you
will find the accompanying activity similarly as intriguing as I do:
2. Remain 2–3 meters (6–10 ft.) away from the individual; at that
point take a gander at the divider around their head or shoulders.
(Try not to look at the individual, else it won't work.)
4. In the event that you experience issues distinguishing the aura, try
not to look intensely at the figure as you narrow your eyes. Or, on the
other hand, attempt a brighter or darker area of the room.
Your field of energy, your aura and your seven chakras, got
information from the vitality fields of others. So you realize you can
do this. We should examine how to do this deliberately with a sense
of purpose.
Have your accomplice remain against the white wall, not contacting
it, simply standing close.
Stand away from your friend with the goal that you can see her from
head to toe, including the empty area behind them.
Feel your feet solidly planted on the ground and it is best to be
aware of your breath. Close your eyes for a couple of moments.
2. With your eyes shut, rub the palms of your hands energetically
together, for around 20-30 seconds.
3. Expand the hands before you, elbows marginally twisted, palms
close to one another, about a foot separated.
4. Slowly, draw your hands nearer together, without contacting one
another.
5. Gradually, move your hands separated once more. Do this
gradually and focus on what you are detecting, feeling, in the space
between your hands.
6. Rehash the procedure, gradually move hands nearer and
gradually draw them separated. Proceed with your eyes shut. If your
attention is diverted, associate with your breath once more. Seeing
the breath as it enters your body, as it travels through the body, and
as it leaves the body will ground you again and balance out your
consideration.
7. Rehash the way toward moving hands separated and nearer
together, seeing any sensations, pictures, contemplations that get
through your psyche. What do you see in the space between your
hands?
8. How does this sensation change when you change the separation
of your palms?
With training, you will have the option to feel the human vitality field
with eyes open.
Reiki Aura Interpretation
Figuring out how to see auras is the simpler part. Figuring out how to
decipher and comprehend what it means is the major problem. One
approach to figure out how to read auras is through understanding
quality hues and their importance. In any case, that isn't all that is
required for understanding emanations.
We are mind boggling Beings and what we see is normally our very
own interchange discernment, learning, knowledge, inclinations,
sense of self safeguard components, social and cultural impact, the
manner in which we comprehend the world, the idea of the real
world, and our very own perspective on otherworldliness.
Aura hues change for the duration of the day, with every feeling,
blockage in the body, thought design, energy levels and the
progression of Prana through the body.
Along these lines, what you find at the time is only that, at this time.
You should be cautious about deciphering aura shades of other
individuals. Why? For two reasons.
To begin with, when you see the aura of another person, it is only
seen through your aura. You see it through your own discernments,
your insight, and your convictions. Forming a hasty opinion may not
be insightful. Utilize your heart, your psyche, and your spirit for
guidance.
Second, when you build up the expertise of seeing auras, you will
have the option to see auras around individuals anyplace in the city,
in the shopping center, at work. Seeing someone's aura resembles
investigating somebody's room and meddling with their protection. It
ought not to be managed without the individual's assent.
Other than being fun and engaging, it can assist your relationship
with your surrounding and individuals. By measuring somebody's
state of mind you can respond as needs be. When understanding
auras, you can make the most of every moment you communicate
with others.
Time
Focus
Usui Sensei showed his learners the first pillar of Reiki, the Gassho
reflection. Gassho signifies "two hands meeting up". Dr. Usui trained
his understudies to put their hands in the Gassho position each
morning and night. Gassho teaches the craft of calming the mind
and making single pointed concentration in meditation. One
essentially puts their hands in petition position, shuts their eyes, and
carries all their attention to the tip of the fire (center) finger. At the
point when the mind meanders, tenderly press the fire fingers
together and refocus. This method is definite in "Reiki the Healing
Touch".
Inhale a few times as such, and see how your mind and body tune
into it and unwind.
2. Chakra Forces
Chakras can be found in seven areas of your body, from the base of
your spine to the highest point of your head, which are energy areas
of the body.
Put your hands before your body at each chakra region and hold at
each position for a couple of minutes, contingent upon your body's
need.
On the off chance that you feel your body is requesting the hand to
remain for a more drawn out time, let it remain.
Withdraw your hand, if your body has had enough. Feeling through
the hands is the ideal approach to associate and tune in to your
body.
As you tune into your body through your hands, envision the
existence power of the universe entering your body through your
hands, with the chakras as the vehicle of entry.
Feel your body resonates with this vitality stream, and go into a
condition of profound relaxation and restoration.
Hold the hands there and attempt to tune in to your body with care
and consideration.
At the same time, inhale profoundly and gradually, evacuating the
negatives and guzzling the positives into your body system. Unwind.
Put your hands on the temple and afterward at the back of your
head.
Next, go down to the throat and put one hand tenderly on it and the
other on the back of your neck.
Hold it for quite a while and relax.
Now, go down and place your hands on the back of your shoulders,
with the fingers looking down, on your chest covering your heart, on
the lower chest close to the ribs, on your stomach, and after that the
lower guts.
Ensure that at each position, you are delicate with your touch. Hold
the hand till your body requests it, unwind and move to the following
part.
In the wake of completing the head and middle, go down to your hips
and spot your hands on both your hips, the knees, and the feet.
For the feet, put your hands either over them or the base contingent
upon your accommodation. At every point, feel the vitality move
through your body.
Recover your hands in the prayer position and place them before
your chest. Sit with your spine straight and your body marginally
tight. Inhale ordinarily and feel the energy going through your body.
Do this for around 3-5 minutes or till you want to do it. The healing
procedure is finished when you feel touched off and invigorated.
Advantages of Reiki Meditation
I have utilized the 21-day program to get familiar with Reiki, build up
the capacity to focus, to enable my supplications, objectives and
dreams; and to get answers.
As you breathe out to enable the energy to pervade each cell of your
body, and grow out into your emotional body, your psychological
body, right into your spiritual body.
In the event that your mind meanders, just summon the name of the
power image multiple times and imagine it.
At the point when you finish, recognize that you are holding the full
light of the Reiki energy and it will be with you as the day
progressed.
Draw the Usui mental and enthusiastic image before your body and
with your hands, move the energy into your heart.
Inhale profoundly, envisioning that you are taking in the substance of
the image.
In case your mind gets distracted, just summon the name of the
psychological emotional image (Sei He Ki) multiple times and picture
it. At the point when you finish, recognize that you are holding the full
love of the Reiki energy and it will be with you as the day
progressed.
Draw the Usui distant healing image before your body and with your
hands, move the vitality into your whole body starting by moving the
energy from the crown and down through your feet. Inhale
profoundly, envisioning that you are taking in the embodiment of the
image.
As you breathe out to enable the vitality to saturate each cell of your
body, and extend out into your vitality field.
State your expectation or pose your inquiry.
On the off chance that your mind wanders, just summon the name of
the distant symbol (Hon sho ze sho nen) multiple times and picture
it.
At the point when you finish, recognize that you are holding the
immortal healing intensity of the Reiki vitality and it will be with you
as the day progressed.
This multi day program is intended for the individuals who have
received an attunement to level two Reiki. Level I, specialists could
alter it utilizing level I energy rather than the images. It is conceivable
to likewise expand the program for an additional 21 days by
replacing the images with the three Reiki Master symbols, or with the
Karuna images of your decision.
Did you realize that you can reflect on the Chakras with a Reiki
meditation? The all-inclusive life power of Reiki gives deep
relaxation, which is extremely useful for the body organs. The
Chakras are "wheels" of energy which control the body organs. After
empowering these energy focuses, we treat ourselves as well as
reinforce our energy.
Imagining the Reiki energy moving through each cell in your body is
a highly compelling beginning stage. Feel it streaming out around
you in your seat. As you keep on breathing, feel it streaming into the
room and after that the habitation you are in, filling it with Reiki
vitality. Feel it increase as the energy streams outside onto the
property and past into the area. See it filling the district in which you
live and afterward past into the nation, at that point entire globe lastly
out into the universe.
Other than this, there are a couple of things you can do to get ready
before beginning. We recommend:
• Drawing the power image (on the off chance that you are attuned to
it) over your body before starting
• Drawing the psychological/emotional image (in the event that you
are attuned to it) over your body before starting
• Drawing the master image (on the off chance that you are attuned
to it) over your body before starting
• Drawing the distant healing image (in the event that you are
attuned to it) over your body before starting
• Listening to delicate, motivating music
• Chanting a mantra
• Writing an objective and request explanation to come to you
through the sitting session
• Asking for direction to come to you about a problem you are
encountering now.
Presently your entire body is totally loose. All muscles and every one
of the organs from the head to toes is totally loose. Discharge
yourself into the relaxation of the body and psyche.
In this state, say quietly, "I have full confidence in Reiki. Reiki will
empower and recuperate me."
Stage 3: Energize
Take a full breath; breathe in through the mouth and breathe out
through the nose.
Imagine a wonderful brilliant sparkling ball drifting over the highest
point of your head. See it buoy down and mix with the violet chakra
of the head. See the brilliant violet beams spreading to the different
frameworks, stimulating the sensory system and the right eyes.
See the brilliant ball separate from the temples chakra and gradually
gliding and plunging into the shining blue wheel of the throat chakra.
Envision the brilliant blue beams invigorating the whole throat, upper
lungs, stomach related track, bronchial and upper stomach regions.
State to yourself, "I have a sense of security to express my
emotions. I adore, trust and regard my innovative blessings."
Presently envision the brilliant ball all different and drop into the
gleaming green wheel of the heart chakra. See the brilliant green
beam stream into the thymus, heart, blood, lower lungs, upper liver
and arms. Say to yourself, "Love is the reason for my life. It is all
over the place."
Also observe the brilliant ball isolated and enter the sun based
plexus chakra and mix with the yellow wheel there and spread the
brilliant yellow beams into the digestive system, pancreas, liver,
nerve bladder, digestive organs and spleen. Continue to tell yourself,
"I confide in my value. I am deserving of the best throughout
everyday life."
Now envision the brilliant ball separate from the sun powered plexus
chakra and drifting down to the sacral chakra, to the orange wheel
discovered three fingers from the navel. Envision the brilliant ball
mixing with the orange haggle brilliant orange beams go into the
whole Reproductive system. State to yourself, "What I do is
sufficient, what I have is sufficient."
Presently observe the brilliant ball isolated and drifting down to the
base chakra, the seat of Kundalini vitality. See it mixing with the red
shaded wheel. The brilliant red beams are spreading into the whole
excretory system and invigorating the kidneys bladder, spine and
lower appendages. Feel the glow. Continue to say, "I am protected
and secured constantly. I cherish my feet, they demonstrate me
the way. I adore my legs they bolster me."
Proceed with breathing in through the nose, out through the nose.
Feel absolutely settled.
Presently envision that all light is encompassing you. Feel your aura
extending and being secured with white light. No negative vitality can
hurt you. You are completely ensured.
At this point, you are completely empowered with Reiki. Envision
yourself before yourself. Pass Reiki to yourself. Recuperate yourself,
your relatives. Forgive yourself, your relatives.
Think about the air in your grasp, thank the air, empower the air and
favor the air with Reiki vitality.
Envision the space/sun/stars/moon/planets in your grasp, thank the
space and empower the space with Reiki energy.
Practice Reiki at the start and the end of a day – make sure to heal
yourself before trying it out on others!
As you rest one hand on your heart, place the other hand on your
stomach or lower belly.
On the other hand, place two hands on the stomach zone, one hand
over the belly nave, and another hand underneath the belly nave.
Head, eyes, neck and shoulders are main spots where you can give
self-healing. In case you're pregnant, you can give your midsection
the reiki. It is possible to try Reiki on your stomach after your dinners
to support the digestive system.
The more you give yourself Reiki self-healing, the easier it gets for
the reiki energy to course through your body and it ends up simpler
for you to detect the byosen whether in your body alone or of the
‘customers'.
This can be polished whenever of the day, either exactly when you
get up toward the beginning of the day, during the day, or before
resting around evening time.
For pregnant women
All healing starts with the person with the problem. You are your own
healer. Figure out how to utilize Reiki to actuate your inward healer
in straightforward advances. Is this difficult to accept? It was for me. I
used to accept that recuperating was outside of my capacity. I didn't
imagine that I could heal myself.
What occurred straightaway? The area of the cut revealed a red and
sore spot and after that it started to mend itself, correct? The skin
became back together, the redness vanished and the torment halted.
Who did the mending? Your body did.
Reiki self-recuperating is a strategy to bring mending vitality of Reiki
to encourage development of vitality and to break down enthusiastic
blockages.
Locate a calm spot where you realize you won't be upset. Make your
space calm and relaxed, turn off the lights, you can light a flame, and
put on some soul soothing Reiki music.
Set up your surroundings for giving and getting love and care!
Before you start your Reiki self-healing, you might need to focus
yourself utilizing the three Kanji hand positions:
Position #1: if you wish, do this while standing or sitting; place the
tips of your forefingers together intertwining the remainder of the
fingers on two hands. Close your eyes for around 30 seconds and
concentrate on your Reiki point - around 2 inches below your navel.
Position #2: Same as above, however your center fingers are
contacting. The remainder of the fingers is joined. Hold in this
manner for around 30 seconds and imagine your Reiki point being
loaded up with splendid bright light for healing.
Position #3 – Every one of your limbs is interlaced. Hold this for 30
seconds and enable vitality to stream openly through your body.
Sit or rests in a good position where you are comfortable. You can
put a pad underneath your knees in case you are resting. Spread
yourself with the cover on the off chance that you are feeling
somewhat cold.
After this, turn your concentration inside you and start to filter your
body. Start with your head and sweep completely through down to
your toes.
Since you are focused and prepared for healing, you can start giving
yourself Reiki.
15 Reiki hand positions
There are 15 hand positions for Reiki self-healing. With training, you
will recall these positions and will have the option to move to start
with one position then onto the next effortlessly. Each hand position
needs to remain for two to five minutes (depending on what suits
you).
In the event that you locate an exact position awkward, don't hesitate
to avoid the position. Likewise, if you discover a position extremely
helpful, you can remain longer in the position. It is up to you and with
training you will figure out how to tune in to your body and your
internal.
First Position - Put your hands and cover your face with it, fingers at
the highest point of the temple with the hands contacting.
Second Position - Put your
hands over your head, fingertips contacting.
Position #2b - Alternate situation to #2 - Place your hands over your
ears, measuring them delicately.
Position #3 - Put your hands behind your head, with the base of your
hand covering your skull.
Position #4 - Place your right hand over your throat and your left
hand over your heart.
You can likewise focus on your chakra framework and balance your
seven chakras. Reiki is regularly utilized in chakra healing and
adjusting.
As you compose every image, talk its name multiple times in your
psyche.
Get Permission
After that, utilize the Reiki distant symbol succession by writing the
images with a pen straightforwardly on the paper.
Fold the paper and put it in your Reiki box.
Grasp the container, enabling the vitality to stream, until you believe
you can stop, which is typically around five minutes. energy with the
that, for reasons
example, "individuals, plants, creatures, and by the Carr Fire in
Redding, California."
Surrogate Method
You can likewise utilize a doll or a squishy toy as a surrogate for your
subject.
Pick a surrogate that is pretty much anatomically right, (for example,
a teddy bear or a doll).
Utilize the Reiki healing symbol succession by drawing the images
with a finger on each palm.
Hold the item you've picked in two hands. In your brain, demonstrate
the surrogate is a sub for the person. For instance, "Let this precious
stone speak to Mary Smith of Portland, Oregon."
Grasp the item, feeling the Reiki stream. Do as such for five to ten
minutes, or until you feel guided to stop.
Imagination Method
In the event that you're great at imagining, then this is an incredible
technique.
Enact Reiki using the Reiki distant healing arrangement, drawing it
on two hands.
• Offer gratitude to Reiki for moving through you into your subject.
• Wash your hands under cool water or contact the ground with two
hands to ground your energy and break the strong association with
your subject.
As you inhale, picture the vitality traveling through your body, from
your feet to the highest point of your head. Envision the vitality
moving one way as you breathe in and another as you exhale. As
you keep on breathing, hold your hands together to frame a little cup.
Envision the vitality making a trip to your hands as you breathe out.
Picture the individual or people you are attempting to mend and
envision that you are grasping them.
The vitality going through your body is a type of light or genuine love.
Feel it traveling through you as you relax. Grasp the soul, the vitality,
as it courses through your body and is transmitted to those out of
luck. Stay cool and continue relaxing.
Before you end your reflection, ask God —or whichever higher
power you have confidence in—to favor those out of luck and carry
harmony to their lives. Take a full breath before completion your
mending session.
Extra Strategies
1. Gather this bad energy by using your right hand to rub from your
left shoulder down to your hip on the right.
2. At that point, dust this energy with your right hand onto the floor, or
into a flame if there's any candle near.
3. Rehash this third step with your left hand. This time, rub from your
right shoulder down to one side hip, and cast the bad energy onto
the floor/into the fire.
5. Utilize your right hand to rub from your left wrist to the tips of your
left hand fingers, gather the vitality and cast it onto the floor/into the
fire.
6. Utilize your left hand to stroke from your correct wrist to the tips of
your right hand fingers. Gather the vitality and cast it onto the
floor/into the fire.
7. Rehash the two previous steps.
If you favor an advanced methodology and you've been throwing the
unwanted energy into the light, cut yourself from the flame meaning
that you should break the energetic connection between you and the
flame. Envision an association between you and the flame, and
imagine huge scissors that cut this association.
In the wake of finishing this method, you can start the way toward
scanning and discovering where Reiki is required the most. It tends
to be done through two procedures – Byosen and Reiji Ho.
Close your eyes and start watching your breath. Notice what you see
about your breathing today. Is it profound and loose or shallow and
tense? In the event that it is shallow and tense enable yourself to
know about the emotions and contemplations that are holding it in
this way. Be mindful of your shoulders as well and notice how they
feel and what you may be worrying about as concerns today.
Let your attention spread to your stomach area and Diaphragm.
Now, see how it feels and in the event that it is tight and contracted,
what feelings or musings hold it set up?
Move your attention to your throat and see how it feels, open and
loose or tight and contracted? By and by in the event that it is tight
see what emotions and contemplations emerge as you concentrate
on it.
Also carry your attention to your lower area to know about how your
lower back, hips and pelvis feel. Is it accurate to say that they are
loosened up adaptable or is there snugness, torment and
inflexibility? Allow the feelings and notice what dominates your
thoughts at the moment.
Take your attention to your brow and head. Know about how you feel
there today. Is your mind clear or somewhat fluffy? What feelings
and contemplations come to you as you center around this zone?
At last know about your association with the Earth. Do you feel
grounded and tied down or would you say you are in your mind?
Notice the temperature of your legs and feet.
Second Stage: Gassho Meiso (It clears your mind, quiets the soul,
and readies the body to get and hold Reiki)
Start breathing through your nose into your Hara and out through
your mouth while you keep your hands in the Gassho (Prayer) spot
over your heart
Proceed until you feel full, clear and as loose as could be expected
under the circumstances.
Start associating with the Earth beneath you by bringing your
thoughts into your Hara (Belly).
"I approach the Universal Life Force Energy to spill out from the
Source to control me to where it is required most to. I respect the
Masters of Reiki over a wide span of time specifically Dr. Usui, Dr.
Hayashi and Hawayo Takata requesting their insight and legitimacy. I
ask that every one of that happens here through Reiki is of the most
elevated useful for all concerned."
Let your thoughts concentrate around the space between your hands
and their body and without attempting to do anything just notice what
is there. After around three to four circuits, you will find that
sensations happen in your grasp and as you see them, they will
change contingent upon the various zones of the body you go over.
Notice yourself being attracted to one zone specifically. That is your
beginning point for the treatment. Believe yourself and stay
fascinated by what's going on and the Reiki energy will control you.
After a treatment we might be left feeling exhausted or enthusiastic
because of the experience. It is along these lines significant that we
discover strategies to discharge these sentiments and come back to
our common condition of equalization. One week from now I will
share some extraordinary strategies for clearing your vitality
What is an Instinct?
Here is how it works: You learn Reiki meditations, and along these
lines, it's simpler to tune in to your instinct. You get direction, so you
follow up on your natural sentiments, and this prompts exercises,
encounters and positive occasions. This makes you see that Reiki
works, so you practice more. Also, along these lines, you can hear
your instinct all the more frequently, which leads you to an ever
increasing number of positive encounters. With time, after numerous
exercises and encounters, you locate your inward harmony and
satisfaction. This is the means by which the instinct and Reiki walk
one next to the other in the life of the expert.
Arrange your hands into Gassho mudra and put them before your
heart. Open yourself to the power of Reiki.
You may see the spot or organ of consciousness (along these lines
you can envision an orange natural product). For instance, on the off
chance that you see a kidney, place your hands upon kidneys.
You may think about a region of the body – inside microseconds, the
body part will spring up in your mind. Spot your hands there. For
instance, in the event that you think about a correct leg, place your
hands on the correct leg.
You may hear the name of the body part – our mind works in strange
manners. You may hear "lungs" with your inward voice, or you may
hear an adoration tune talking about your heart – so place your
hands either on the lungs or on the heart.
And after that, channel Reiki like you generally do. If there should be
an occurrence of instinct, what makes the difference the most is
numerous structures. For
the body with your inner acting as opposed to suspecting. Try not to
break down, however follow up on the absolute first things that come
to you. This is your instinctive direction.
At the point when you feel it's OK to move to somewhere else, just
structure your hands into Gassho mudra once more, ascent them up
to your temple, and request direction.
Instinct is significant, for the act of Reiki, however for your whole
profound advancement. Many individuals depend on instructors,
experts and masters, tuning in to their words. While instructors are
OK, moving toward them with the inquiry "what should I do, let me
know" is an awful approach. The more gainful activity is to ask
yourself what must be done since you know it. Or then again should I
say, your instinct knows it and you simply need to figure out how to
tune in.
Not simply anybody can Proficient Reiki Healers starting with Reiki
Level 1, frequently proceeding through Reiki Level 2, at that point
onto the Reiki Master Course and practicum. Some Reiki Healers
proceed with their instruction to move toward becoming Reiki Master
Teachers, where they can engage others with healing through Reiki.
In the event that you have an intense condition like a terminal illness,
you should search out an authorized medicinal expert right away. If
you have an interminable or serious health problem at the moment,
Reiki can be an astounding supplement in your wellbeing or health
plan.
Most customers feel totally relaxed and balanced. Your mind may
feel quiet and your physical body should feel loose. Reiki is calm to
such an extent that occasionally customers may nod off during the
session. But, you should bother about sleeping off because you will
even now get the majority of the advantages of the session, resting
or wakeful.
Truly, after being relaxed from your session you will be in your fully
conscious state, however perhaps feel more grounded and focused.
A five-minute lively stroll to your vehicle or other transportation will
add to your self-awareness. Be certain that you are completely
conscious and alert before driving when all is said in done.
After I leave my session, would it be a good idea for me to do
anything extraordinary?
If it's not too much trouble drink a lot of water to hydrate your body
as your body's vitality framework might move at an increasingly ideal
rate, so please care for yourself with water and solid nourishment
during the day. It is valuable to invest some calm energy that day or
night after your session to the diary or to consider as you may have
a few bits of knowledge and further mental lucidity as your body
keeps on preparing the Reiki session.
Are there any ailments where I ought not to get Reiki? Reiki is a
superb supplement in a wellbeing or health plan. It bolsters your
work with your essential consideration suppliers. In the event that I
have influenza or an infectious sickness would it be a good idea for
me to have a Reiki session?
No, Reiki is useful and works with your body's vitality. Truth be told,
your own vivacious body is responsible for the amount Reiki it needs
and needs during the session and uses it in like manner. Like
breathing, you will easily take in as much as you have to help you.
If you don't have a companion who does Reiki, you can search for a
Reiki expert in private practice or a human services condition. As of
late, Reiki specialists are progressively setting themselves up as
experts in private practice or offering Reiki in social insurance
conditions. Also, more medicinal services foundations are
consolidating Reiki into their model of care. As per the American
Hospital Association, more than 800 U.S. Medical clinics offered
Reiki as a major aspect of their emergency clinic benefits in 2007.
The Center for Reiki Research site gives a rundown of 71
emergency clinics, restorative facilities, and hospice programs where
Reiki is offered as a standard piece of care. Numerous medical
caretakers and other human services experts offer Reiki as a
component of their patient consideration, either through coordinating
snapshots of Reiki contact into routine consideration or through
longer Reiki sessions. A medical clinic stay may offer encounter a
Reiki session.
If you choose to look for Reiki from an expert, search for somebody
who has been trained over some stretch of time and who has
adequate experience offering Reiki to other individuals. Most
significant is that the specialist rehearses Reiki self-care each day,
as this is the manner by which the expert builds up her association
with Reiki and extends her/his comprehension.
Proficient specialists for the most part make a pamphlet and
additionally site that clarify their preparation and practice rules.
Search for the responses to the accompanying inquiries, and any
others you may have:
You can get hands-on Reiki from somebody at any degree of Reiki
preparing. On the off chance that you are looking for removed
recuperating, you need a Second degree specialist. If it is important
to figure out how to rehearse Reiki yourself, you need a Reiki
Master.
This will give you a feeling of to what extent the individual has been
rehearsing, despite the fact that it additionally relies upon the amount
she rehearses. For instance, somebody who scholars Reiki five
years prior, however, utilizes it inconsistently would be less engaging
than somebody prepared all the more as of late who practices day
by day.
The First level is Eight to twelve hours; another eight to twelve hours
for Second degree preparing permits time for both guidance and
genuine practice in class. Classes offered in a 2-multi day
configuration give more practice time.
Rehearsing an extra one to two years before turning into a Reiki ace
is the base wanted; customary Reiki aces regularly expect
understudies to have much more experience.
You'll need somebody who plainly depicts the procedure and how
the person structures the session so you have a thought of what's in
store. (An accomplished proficient will rehash this data at your
underlying arrangement.)
Inquire as to whether the professional incorporates rehearses other
than Reiki in the session and determine in the event that you need
Reiki as it were. (Consider: if you don't have a Reiki-just session,
how might you tell on the off chance that it is Reiki that is profiting
you?)
On the off chance that the above data isn't promptly accessible, it is
sensible to quickly meet a planned specialist on the telephone or
through email. A tenable specialist will respect this request.
1. The Practitioner places his hands over your face. He places his
palms delicately on the brow, measuring his fingers daintily over the
eyes. He is expected to take care not to tighten your breathing as he
keeps the nostrils' air paths open.
2. With your inward wrists contacting, the Reiki practitioner folds his
hands over your head, enabling his fingertips to contact the ears.
3. The Reiki practitioner tucks his hands delicately under your head.
His hands will shape comfortable support for your head. He will
permit the back of his hands to relax and settle upon the table (or
cushion).
5. He wraps his right hand daintily upon your neck. Or on the other
hand if you feel awkward, he will enable his hand to float marginally
over the neck; Stretch his left arm downwards and place his hand
over the center of the heart.
6. The practitioner puts his hands on the upper rib confine beneath
the bosoms. Keep in mind, it isn't fitting to contact private territories
when treating others.
12. After finishing the session the specialist brushes the beneficiary's
aura with their hands to gather up any energy excesses that has
lifted from the physical body during the treatment. It is likewise
valuable to make a quiet solicitation that any negative or dormant
energy be changed into positive energy, which is then returned to the
Universe.
In this way, you've quite recently encountered your first Reiki healing
session. I'm so cheerful for you! It's superb that you've organized
your prosperity.
Rest
After your Reiki session, it's critical to take some time off from any
hard work.
The significant thing to remember is that on the off chance that you
have any extraordinary emotional episodes after the session, this is
your framework's regular method for discovering balance.
Some of the time the outcomes from Reiki are not quickly obvious. It
might take half a month or even a couple of months before you can
truly see every one of that has moved.
There's nothing amiss with fulfilling the mind's characteristic want for
learning! There are a lot of astonishing Reiki books, online journals,
and recordings out there. I particularly love the lessons of Diane
Stein, Frans Stiene, and Shalandra Abbey. You can likewise peruse
all the Reiki posts here on this blog.
If you have any worries or inquiries after your treatment, see whether
your healer offers follow-up telephone calls, writings, or strong
messages. Once in a while these administrations are incorporated
into the expense; here and there they might be somewhat extra.
At the point when you get Reiki recuperating, your body shifts into a
higher recurrence. At the point when this occurs, a detoxification
procedure is regularly set off; this is otherwise called the
"recuperating emergency."
On the off chance that a detox procedure transpires, if it's not too
much trouble my companion, have no dread! This is really an
exceptionally positive sign to your general recuperating venture.
At the point when you are detoxing, you may encounter a runny
nose, wheezing, irritation, cerebral pains, joint or strong agony,
exhaustion, skin inflammation, rashes, additional bodily fluid, or even
fever and looseness of the bowels. This is just your body purifying
itself of old examples and poisons, which are then rising to the top to
be discharged.
During this pivotal detox time, it's a smart thought to eat natural,
mending nourishments, for example, verdant greens, vegetables,
organic products, entire grains, coconut oil, and great proteins, for
example, pine nuts, pecans, mushrooms, tempeh, and avocados.
You may likewise need to help your invulnerable framework with top
notch nutrient C.
Side effects can run from mellow to extreme and ordinarily last
somewhere in the range of 1 to 21 days. On the off chance that your
side effects persevere for in excess of a couple of days (and are
serious), make a meeting with your closest comprehensive human
services supplier. They can prescribe further procedures to help
facilitate the detox procedure. Likewise, they can twofold watch that
you are without a doubt encountering detox and not something
different
It's vital to take note of that if you attempt to numb your side effects
(for instance, with liquor or by utilizing torment executioners like
Tylenol or over-the-counter chilly medication), at that point you will
really slow down, nullify, or thoroughly switch the mending
procedure.
After your first Reiki session, you may have needs and needs that
vary from your ordinary daily schedule. For instance, you may
understand that you need 12 hours of rest for half a month, or you
may find that you abruptly are longing for green beans with
exceptional energy! A considerable lot of my customers report a
desire to invest more energy in serene, calm spaces or out in nature.
Or on the other hand, they abruptly have the drive to learn yoga or to
practice more.
The significant thing is to hear yourself out and give yourself consent
to discover what feels bravo.
Appreciate the voyage.
CHAPTER 9
HOW TO PRACTICE SOME REIKI TECHNIQUES?
Karuna Reiki
Obviously, in light of the fact that Reiki specialists don't analyze, and
on the grounds that I would not like to enable that idea, I didn't utter
a word. I essentially concentrated around the picture of the hand
recuperating itself. Soon thereafter, I was working with the Karuna
Reiki® student in our group. We welcomed our companion into the
class for a gathering treatment. As the session started, it turned out
to be promptly obvious that we should use chants. A couple of us
worked with her "hands on" while others radiated and made chants
with us.
The impact was that it made undesirable vitality lift from the physical
body and settle in a "pocket" between the psychological and
emotional etheric bodies. At that point the Karuna image, which
encourages cell memory discharge and "mystic" medical procedure,
was enacted. As I held my hand out in her etheric field, in the
territory of the pocket of thick vitality, it started to shake and vibrate
wildly and a splendid light emission started to stream into the zone.
This was all being upheld by the gathering of specialists who were
directing Karuna and Usui Reiki vitality at the same time.
All of a sudden, the zone of thickness burst into what gave off an
impression of being a great many particles and they ended up
unadulterated white light. Her vitality field was now quiet, the
geometric examples contained inside it, were customary and
smooth. The healing was total. The following morning, the torment
and swelling were incredibly decreased.
After speaking with the student, I discovered that she did get her
supernatural healing which was guaranteed that day during the
healing circle. She revealed to me that she realized the right hand
had been broken, and when she had it x-rayed on the territory, it was
almost recuperated with just minor wounding.
Hatsurei-Ho Meditation
Lift your hands over your head, like the image and envision Reiki
energy streaming into your body. At the point when you feel the
nearness of Reiki, move to the subsequent stage.
Fourth Stage: Joshin Kokyu-ho
Gradually inhale through the nose. While breathing in, draw Reiki
vitality down from the highest point of you head down to the Tanden.
While breathing out, spread the Reiki vitality out to your whole body,
or even outside your body, to the entire Universe!
Rehash this for whatever length of time that you feel great. Gassho
is a signal with the hands held in a supplication position, before the
chest. Embrace this signal and discuss the Five Reiki Principles:
The answer for more cash is a lot simpler than you might suspect,
except if it serves you to keep on holding the conviction that you
should strive hard for your cash, and that it is difficult in this
economy. Remember that your external world is an impression of
your internal world. All that you accept is affirmed in your external
world.
Do you battle to profit or hold (spare) cash and treat your cash
issues? Do you experience serious difficulties picturing yourself in
the way of life that is inexhaustible with cash? Is it okay to state that
you are ready to show money effectively yet then lose it to some
unforeseen occasion? Do you abstain from discussing cash since
you get so frustrated? Do you now and again get the inclination that
you're reviled and regardless of how you do everything right, you just
can't make things work the manner in which you need? You're a
decent individual with such a great amount to offer, however you just
can't get off the Rat Race.
Here are a few different ways your cash can appear as a blocked
vitality and how that could show. At that point I will portray what a
solid chakra tuned to a high vibration of cash resembles. These
blockages really live in a physical spot in your body that can be
enthusiastically cleared.
When you will feel the tension and worry about cash, this is 1.
showing from your First Chakra or root chakra which is situated at
the base of your spine. A block here will make you not have a sense
of security or secure in the event that you need more cash. At the
point when this chakra is blocked you will continue showing a
survival mentality around cash where you continually feel behind or
blindfolded with some new cost or bill. Stresses over having
adequate cash exist here. On the off chance that you are struggling
through your cash, you will feel unbalanced when your cash levels
get excessively low.
4. When where it counts you don't feel like you merit cash, you feel
regretful even at the idea of having mucho dinero, and you, you can
wager that your Fourth Chakra or heart chakra is obstructed. This
vitality sits directly in the center of your chest. If you are one who is
continually thumping yourself and feel like a washout for not having
the option to show more cash, realize that it very well may be
effectively cured by making a solid progression of vitality here.
A solid heart/fourth chakra will make the sentiment of meriting having
bunches of cash. You will appreciate every one of the manners in
which you are making more noteworthy open doors for more
individuals since you have more cash and every one of the
individuals you have helped subsequently. You will have the option to
feel what it resembles to encircle yourself with abundance and it will
feel better. You will likewise respect others with a plenitude of cash
and those you see as well off. Since you treat your cash like a
darling, give bunches of consideration to it, and give it uncommon
consideration, it wants to stay.
A sound third eye 6th chakra with respect to cash will have the
option to rationally picture yourself having a bounty of it, spending it
carefully, and utilizing it such that helps other people. You will have
the option to see behind the veils that individuals venture around
their riches and having cash. This will assist you in deciding what
sort of relationship you need with your cash.
7. If you ever feel like you need the endorsement of others before
you make any cash moves, this obstructed will appear in your
Seventh Chakra or crown chakra at the highest point of your head.
Having a feeling that a captive to money as however it controls you
will appear here.
A solid crown/seventh chakra will enable you to realize that you have
the authorization to make as a lot of cash as you like, spend it how
you wish, and you will realize that you are not your cash.
At the point when you were youthful, you figured out how to accept
loads of various things about cash. You likewise mentioned objective
facts and reached decisions about cash. A portion of these
convictions might be that cash is the base of all malevolent, or the
most widely recognized is that you have to buckle down for your
cash. In the event that your folks displayed envy or distain for
individuals with bunches of cash, you may likewise have received
the convictions that individuals with cash can't be trusted or are
covetous.
Yet, as you get more established and begin to adjust more to your
reality, these more seasoned projects never again reverberate and
can cause an enthusiastic clog, disarray, and tension. It will be
difficult to ever get loads of cash with these sub-cognizant and
constraining convictions driving out of sight. You can't have a fit of
jealousy or distain for those with cash and hope ever to have enough
yourself. Those are inverse convictions and it is possible that either
will win.
Vitality Healing will begin the progression of cash through all your
chakras so you can feel like you have the authorization to have more
cash. You will have the option to begin to imagine the nice life that
you long for. You will start to feel certain about discussions about
cash and meriting a plenitude of cash. Your easy activities will create
indications of cash mysteriously, and you will have a sense of
security and secure in regards to how a lot of cash you have.
If you are slanted to imagine that it can't be that simple, give
uncommon consideration to your sun based plexus when you reflect.
This is the place those convictions that life is a struggle work and a
battle are held.
Cho Ku Rei
• (5) Your Toe, foot, calf and knee muscles are free and appendage
• (4) Your thigh, pelvis as well as lower back muscles are loosened
up now
• (3) Your hands, shoulders, stomach and chest muscles are
loosened up at the moment
• (2) Your upper back, neck and facial muscles are free at this point
• (1) Your scalp muscles and hair follicles are loosened up now.
3. Presently envision yourself strolling on a beach at the hour of
dawn. The crisp cool air you are breathing on the shore is
tremendously invigorating and restoring. As you stroll along this
delightful shore, you locate an agreeable spot to plunk down. You
look around and see the Sun gradually clearing his path through the
cover of mists to invite you and the world. The sun is your
gatekeeper and defender all through your contemplation and
nearness on the shore. (Do the beneath exercise of chakra
recuperating for as a lot of time as you need to mend each chakra
like 4-5 min or more and after that transition to the following chakra)
5. Picture roots leaving your feet and going 10 to 15 feet deep into
the Mother Earth. Reiki vitality presently moves through your foot
chakra, sending all the abundance and developed vitality from your
body into the Mother Earth to ground your vitality field.
Scanning
Enable the calm to come into the bottoms of both of your feet
simultaneously.
Feel your feet relax.
Give the loosening up sensation a chance to climb the legs into the
lower legs, giving the muscles and bones a chance to unwind. The
loosening up vitality climbs the legs into the calves, loosening up
them, and after that up through the knees into the thighs.
Enable the legs to unwind thoroughly, and afterward let the vitality
climb into the hips, loosening up the hips. Also, your legs and hips
are completely loose.
Presently let the loosening up power climb the spine, and warm
sentiment of vitality climbs the spine as it loosens up the muscles of
the back.
The vitality moves into the shoulders, and you enable your shoulders
to unwind. The vitality presently descends the arms, and into the
hands, loosening up your upper arms, fore arms, and hands.
Presently the vitality climbs the neck, loosening up the muscles in
the neck and up the head, into the scalp and the head and scalp are
loose. The vitality descends over the temple, and into the jaw, and
you are completely loose and now prepared to begin the enthusiastic
program. (The images utilized are Cho Ku Rei, Hon Sha Ze Sho
Nen, and Sei Hei Ki. If you have not yet remembered them, have an
image of them three together.)
In the event that you can't get a decent handle on the issue, at that
point focus on the sentiments that you have with respect to this
issue.
Attract the Cho Ku Rei front of you and on your palms, or more the
crown.
At that point do likewise with the Hon Sha Ze Sho Nen. Draw the Sei
Hei Ki before you. Again associate with the issue, either its
sentiments or make a visual picture of it in your psyche.
Utilize an attestation. "I am mended and entire", "I discharge this for
my most elevated great", or anything that you think about that will
support the recuperating procedure. Rehash the certification multiple
times.
Ponder the congruity and widespread love that the Sei Hei Ki is a
portrayal of. Enable the image to be a piece of your cognizance and
let it stream over you.
At the point when done, attract the Cho Ku Rei front of you. Do this
consistently for a week and give close consideration for the
progressions that will happen in your life.
Different Meditations
Fish can be treated by setting your hands on either side of the fish
tank. Creatures that are wild or perilous can be dealt with securely
through separation recuperating (second degree). Another sheltered
method to treat creatures is by treating their nourishment and drink.
Be that as it may, this is a more fragile type of treatment.
Reiki will improve your plants, blossoms, trees and gardens. Every
day treatment will before long show positive outcomes. The least
demanding approach to demonstrate how successful Reiki is with
your plants and vegetation is to lead a basic investigation. Take a
few seeds, accuse half of them of Reiki and spot them in a pot. At
that point plant the other untreated seeds in a different
indistinguishable pot. Treat the seeds which were accused at the
start of Reiki every day and see how they thrive. Contrast them with
the pot of seeds that are basically left to develop normally.
Treat your nourishment and drink before you expend it. This will
enhance it with the all-inclusive life power and improve the
assimilation procedure. The utilization of nourishment takes more
vitality than some other substantial capacity. The snappier and all the
more effectively it is processed the more vitality is accessible for
different exercises.
Just before you eat or drink place your hands simply over the plate
or glass. This is particularly valuable in the event that you are eating
out, and can't see the nourishment is readied.
On the other hand you can put your hands on your stomach to help
to process.
Other Ways to Use Reiki
There are a million and one different uses for Reiki including: Flat
vehicle batteries, particularly on cool winter mornings, The drug
bureau or emergency treatment box, The Bath water, Your Home,
your vehicle, Protection while going on trains, planes, transports and
so on.; Your work, letters, reports.
Truth be told you are just constrained by your creative mind! Utilize
your creative mind right currently by posting the same number of
thoughts as you can on various approaches to utilize reiki in your life.
At that point ensure and give them a shot. Every thought will breed
another.
CHAPTER 10
BRANCHES OF REIKI MEDITATION: CHOOSING
A SUITABLE REIKI
Reiki Meditation is always evolving. The truth is, the Reiki Meditation
that we have treated so far is the basic Usui Reiki and it centers on
the Level 1 attunements. You might find different Reiki Healings in
different forms and so, this should not surprise you.
Also, you might find other Reiki meditation styles helpful or cheaper.
There is some meditation that is easy to practice like the Karuna
Reiki and Kundalini Reiki. Some are free to practice while some
have more astounding effects (based on reviews from experts).
1. Usui Reiki
This particular Reiki was created by Mikao Usui. And, it is the origin
of the practice. The founder lived from 1865 – 1926. The major
practice in the Reiki includes:
Okuden.
• First two therapy-focused grades, last two more religious
ones.
• exist In different conditions, three various types of reiju
are available.
• The outlines of the first three signs are slightly different.
• The central component of Hatsurei ho–as the breathing
activity of the Buddhist
Barbara Weber Ray, the western Reiki expert was one of the
students of Hawayo Takata in 1983. Her Reiki Radiance Technique
which is registered is based on:
Raku Kei Reiki was made by Arthur Robertson. He got his Reiki
knowledge from another student of Hawayo Takata, Iris Ishikuro in
1983. It incorporates religion into the Energy Healing and it consists
of:
7. Karuna Reiki®
Karuna Reiki is one of the most popular Reiki types. It is the best
contemporary Reiki style you can easily use. It was created by
William Lee Rand whose learning came from Phyllis Lei Furumoto,
the founder of Reiki Alliance. Here are what you should know about
Karuna:
Empathy.
• This introduces new symbols coming from other
practitioners of Reiki, with different energies, exclusive to
the practice.
• For improving the healing process, it involves humming
and toning the symbol names when providing care.
• The sound sensation has become a visible carrier force for
moving on the Karuna Reiki ® power.
• The calming forces reach deeper into the skin of the
patients ' cells and tissues.
• The professional and customer's chakras and auras are
more fully opened.
• It involves two attunements, four master signs, and eight
therapy symbols for Reiki practitioners.
8. Tera Mai® Reiki This practice one of the two Tera Mai founded by
Kathleen Ann Milner. What is unique about Tera Mai?
Another version is the Tera Mai® Seichem and here are what to
know about it:
• Tera Mai ® makes use of the soothing beam of Earth. Reiki is the
dimension of the Earth.
• Tera Mai ® Seichem combines Fire, Water and Air/Spirit's basic
soothing powers.
• Seichem combines all these four Earth, Wind, Fire and Water basic
healing rays.
• The power of the Fire is labelled Sakara, the wind is Sophi-El,
Earth is Reiki, and Air / Spirit's contest beam is Angelic light.
• Anybody can obtain Tera Mai ® Seichem engagement/attunement,
which helps one to harness the four essential healing beams.
• There is an opportunity to obtain an engagement/attunement into
Reiki alone and only transmit the therapeutic ray of the elemental
earth.
• The activation of the YOD is said to relate the learner with the
Covenant Ark energies.
• Among the non-traditional network signs: Zonar, Harth, Halu, Iava,
Sati, Shati, two Double CKRs.
• Fire air, indoctrination, boosting Reiki, and liquid ritual.
Conclusion
Reiki Meditation can offer more than energy healing. Its major goal is
self-awareness which leads to self-healing. The practice is easy and
it gets better with time. In addition to this, you don’t have to learn all
the information about the practice because the fact is, the knowledge
aboutReiki Meditation is wide and can’t containa single book.
Learning Reiki is more than just some minutes or hours (or days) of
study or practice. There are so much to discover: Reiki symbols,
Reiki attunements, and Reiki levels. But, keep in mind that to be a
Reiki Master is not all about reading books; the self-practice is
equally important.
The world of Buddhism makes it easy for anyone to climb the heights
of peace and mental well-being. Of course, Buddhism can be
compared to any religion, but its doctrines are unique yet simple for
anyone seeking a life of happiness.
This book is not another gospel loaded with rules and regulations:
sins and repercussions. The book focuses on Enlightenment, which
is the literal meaning of Buddhism.
The first part of this book reveals the character behind the popular
practice – Gautama Siddhartha. The path that led to Enlightenment
is important for every person that wants to practice Buddhism in the
future.
The subsequent lessons reveal how you can use Karma to develop
your life, how you can reach Nirvana at all times, and how you
should prepare for what lies after death. It is a complete manual of
life!
The name ‘Buddha’ literally means " the awakened one" or "the
illuminated one." While researchers concur that Buddha did, in
actuality, exist, the particular dates and occasions of his life are still
discussed.
Based on the most broadly known story of his life, after trying
different things with various lessons for quite a long time, and
discovering none of them worthy, Siddhartha Gautama went through
a decisive night in deep spiritual reflection underneath a tree. All
through this meditation, he received all the appropriate answers he
had been looking for. He was able to accomplish full mindfulness as
everything that was confusing to him turned out to be clear, and, in
this manner, Siddhartha became the Buddha.
SIDDHARTHA GAUTAMA
Buddha was conceived in the sixth century B.C. Some historians
believed the birth was exactly around 624 B.C. Different scientists
accept he was brought into the world later, even as late as 448 B.C.
What's more, a few Buddhists trust Gautama Buddha lived from 563
B.C. to 483 B.C.
In any case, essentially, all researchers agree that Siddhartha
Gautama was conceived in Lumbini in present-day Nepal. In 2013,
archeologists working in Lumbini discovered proof of a hallowed tree
place that originated before other Buddhist sanctuaries by
somewhere in the range of 300 years, giving a new proof that
Buddha was likely conceived in the sixth century B.C.
To shield his child from the agonies and to endure the world,
Siddhartha's dad brought him up in plushness in a royal residence
manufactured only for the kid and protected him from the information
of religion, human hardship, and the outside world. As indicated by
legend, he wedded at 16 years old and had a child before long;
however, Siddhartha's life of common withdrawal proceeded for an
additional 13 years.
He had his food, drank and washed in the stream. The five monks
felt that Siddhartha had surrendered the plain life and would now
pursue the road to physical pleasure, and they immediately left him.
As the times passed, he found that they gave him the mind's
potential yet not mind itself. After a while, at a spot called Bodhgaya,
the future Buddha chose to stay in reflection until he felt his mind's
actual nature and could profit all creatures. After a week, and
evenings slicing through mind's most inconspicuous obstructions, he
became enlightened on the full moon morning of May, a week before
he turned thirty-five.
That night, Siddhartha sat alone under the Bodhi tree, vowing to not
get up until the realities he looked for came to him, and he reflected
until the sun came up the following day. He stayed there for a few
days, decontaminating his soul, seeing his whole life in playback,
and past lives, in his considerations.
To them and other people who he found at that hour, he lectured his
first lesson (now called ‘Setting in Motion the Wheel of the Dharma’),
in which he described the Four Noble Truths and the Eightfold Path,
which became the foundation of Buddhism. He showed them the
Middle way, the Four Noble Truths concerning the starting point of
torment, the reason for enduring, the consummation of affliction, and
the Eightfold way that would prompt the completion of misery. After
paying attention to this message, the five monks joined the Buddhist
and turned into loyal followers. A couple of days after, he taught his
second lesson on anatta (anatma) or the non-presence of soul.
The religious zealots, who turned into his first disciples, became the
foundation of the Sangha known as the community of monks. Ladies
were accepted into the Sangha, and all types of class, race, sex, and
past foundation were accepted as long as they had the longing to
arrive at enlightenment through the expulsion of torment and
profound emptiness considered.
For the rest of his years, Buddha voyaged, lecturing the Dharma (the
name given to his lessons) with an end goal to lead others along the
way of illumination.
Death
Today, about 350 million individuals over the world, stick to Buddhist
convictions and practices.
BUDDHISM: PHILOSOPHY VS.
RELIGION VS. ETHICS
Buddhism is a way of training and spiritual advancement that
prompts insight into an honest idea of the real world. Buddhist
practices like meditation are wonderful for changing yourself to build
up the characteristics of mindfulness, generosity, and astuteness.
The experience created inside the Buddhist custom over the years
has made a unique asset for each one of the individuals who wish to
pursue a way, which eventually results in Enlightenment or
Buddhahood. An illuminated being sees the idea of reality totally
plainly, similarly for what it's worth, and lives completely and normally
as per that vision.
IS BUDDHISM A PHILOSOPHY?
The brilliant Dhamma (lessons), revered in these consecrated
writings, talks about the truths and actualities that can be tried and
confirmed by personal understanding and isn't centered on
hypotheses and theories, which might be acknowledged as
significant realities today and tossed over the edge tomorrow.
IS BUDDHISM A RELIGION?
Buddhism is not entirely a religion: this is so because religion is a
form of faith and worship which involves loyalty to a heavenly God.
Buddhism doesn't request blind confidence from its disciples.
Henceforth minor conviction is deposed and for it is substituted
"certainty dependent on information."
A Buddhist can engage in frequent doubts until he achieves the
principal phase of Sainthood (Sotāpatti) when all questions about the
Buddha, Dhamma, and the Sangha are totally settled. One turns into
a certified adherent of the Buddha simply after achieving this stage.
The certainty of a supporter of the Buddha resembles that of a
patient with a prominent doctor or an understudy to his educator.
Albeit a Buddhist looks for asylum in the Buddha as his exceptional
guide and educator who demonstrates the Path of Purity, he makes
no servile give up.
On the other hand, Buddhists don't adore the Bodhi-tree, yet think of
it as an image of Enlightenment, thus, deserving of veneration. Even
though such outside types of respect are common among Buddhists,
the Buddha is not adored as a God. These outside objects of
reverence are not completely essential, yet they are valuable, and
they help one to focus one's consideration. A scholarly could shed
them as he could without much of a stretch concentrate on the
Buddha, and hence envision Him.
To our benefit, and out of appreciation, we pay such praise, yet what
the Buddha anticipates from His pupils isn't deference but the real
recognition of His messages. Just before the Buddha passed away,
numerous pupils came to offer their regards to Him. One Bhikkhu, be
that as it may, stayed in his cell assimilated in contemplation. This
issue was accounted for to the Buddha who brought him and, on
enquiring the explanation behind his nonappearance, was told:
"Master, I realized that Your Reverence would spend away three
months consequently, and I thought the most ideal method for
respecting the Teacher was by accomplishing Arahantship even
before they expire of Your Reverence."
The deed, which is related to connection, ill will, and daydream, are
insidious. Those deeds which are related to non-connection,
altruism, and knowledge are great. This doesn't imply that he is
latent. He is dynamic, yet his action is sacrificial and is coordinated
to help other people to follow the way he has trodden himself. His
deeds, conventionally acknowledged as great, need inventive power
as respects himself. Not at all like the activities of a worldly man: his
activities don't respond to himself as a Karmic impact.
WHAT BUDDHISM IS
Buddhism is neither a metaphysical nor a ceremonial way.
Every one of the three vehicles has been saved inside the Tibetan
Buddhist custom. They are polished and instructed nowadays by
four principle schools - the Nyingma, Kagyu, Sakya, and Gelug every
one of which can follow its ancestry back to Shakyamuni Buddha.
FOUNDATIONS OF BUDDHA
Buddhism, like different religions around the world, is isolated into
various customs. In any case, most customs share a typical
arrangement of major convictions. One focal conviction of Buddhism
is frequently known as rebirth: the idea that individuals are renewed
in the wake of passing on. Most people experience numerous cycles
of birth, living, passing, and resurrection.
As the wilting leaf tumbles off, another leaf will, in the end, supplant
it. It is like the old leaf, yet it isn't indistinguishable from the first leaf.
Buddhism is a way of thinking, as clarified by The Buddha, who lived
and educated in northern India in the sixth century B.C. The Buddha
was not a divine being, and the way of thinking of Buddhism doesn't
involve any mystical world view. The lessons of the Buddha are
pointed exclusively at freeing people from anguish. The Basic
Teachings of Buddha, which are important to Buddhism, are:
At some point, the Buddha plunked down in the shade of a tree and
saw how lovely the surrounding was. Blossoms were sprouting, and
trees were putting on splendid new leaves; however, among this
excellence, he saw a lot of despondencies. A rancher beat his bull in
the field. A winged animal pecked at a nightcrawler, and afterward, a
falcon swooped down on the flying creature. Profoundly agitated, he
asked, "For what reason does the rancher beat his bull? For what
reason must one animal eat another to live?"
The Buddha didn't deny that there is joy throughout everyday life.
However, he stressed the fact that it doesn't keep going forever.
Inevitably everybody meets with some misery.
To end affliction, one must equally end greed and lack of knowledge.
This implies changing one's perspectives and living in an
increasingly regular and quiet manner. It resembles smothering a
light. The fire of affliction is put out over great. Buddhists call the
state wherein all enduring is finished Nirvana. Nirvana is an
everlasting condition of incredible bliss and harmony. The Buddha
stated, "The termination of want is Nirvana." This is a definitive
objective in Buddhism. Everybody can understand it with the
assistance of the Buddha's lessons. It very well may be
knowledgeable about this very life.
No killing
No Stealing
No sexual offense
No lying
No intoxicants
The fifth statute depends on keeping an unmistakable personality
and a solid body. At some point, when the Buddha was talking the
Dharma for the get-together, a youthful boozer stumbled into the
room. He stumbled over certain priests who were perched on the
floor and began reviling uproariously. His breath stunk of liquor and
filled the air with a sickening stench. Muttering to himself, he reeled
out the entryway.
Gradually, one can figure out how to pursue these statutes. If one
now and then overlooks them, one can start from the very beginning
once more. Following the statutes is a lifetime work. On the off
chance that one murders or offends someone unintentionally, that is
breaking the statutes, yet it was not done intentionally.
• Holy Beings
• People
• Asuras: beings who have numerous beneficial things throughout
everyday life, yet at the same time prefer to battle. They show up in
the sky or on earth as individuals or creatures.
• Hungry apparitions are creatures who experience the ill effects of
consistent hunger.
• Hell-bound beings
The wheel of life and death is always turning because of the three
toxic substances of greed, disdain, and ineptitude. By removing the
three toxic substances, we can get away from the haggle edified.
THE FOUR NOBLE TRUTHS
If the Buddha had shown his supporters only his wonderful miracles
and strength, this would not have been the ideal approach to exhibit
the way to freedom. The ideal approach to assist them with
achieving knowledge and freedom was to call attention to the very
truth of things; to bring up the state of affairs. So, he showed the
Four Noble Truths and the two facts (customary and ultimate truth).
By observing how things truly are, the understudies figured out how
to dispense with their off-base view and see their hallucinations. By
taking out the wrong perspectives and the reasons for the daydream
naturally, the reasons for one's affliction and hardships will be
wrecked. This enables one to arrive at the condition of freedom and
incredible astuteness continuously. That is the reason the Four
Noble Truths and the two facts are the embodiment of the main
lessons of the Buddha.
What is happiness?
By its very nature, it can regularly imply that there will be suffering in
the future. There is no common joy that goes on for quite a while.
Happiness incorporates a component of the progress of implicit
suffering. Hence the primary truth of the familiarity with suffering
alludes a prompt torment, yet additionally to the inconspicuous
components of affliction.
Along these lines, the Buddha has said that we should surrender the
reasons for karma and upsetting feelings. Righteous activities bring
about joy, and unvirtuous activities bring about the affliction. This
thought isn't especially simple to get a handle because we can't see
the entire procedure occur from start to finish.
Why A wheel?
At the point when we practice the critical to settle our brain. We are
individuals, and we have this extremely valuable human presence
with a great workforce of knowledge. Utilizing that insight, we can,
for example, see our considerations, inspect them, and dissect our
reasoning procedure so we can figure out what are great musings
and what are terrible contemplations. After looking into the mind, we
can see that there are a lot more terrible contemplations than nice
ones, which is also true with our emotions.
At the point when our brain is loose, we are more joyful, and we are
increasingly upbeat. The word 'samadhi' signifies 'deep absorption.'
If we can figure out how to accomplish samadhi, then regardless of
whether we apply this samadhi to common exercises, it will profit us
incredibly. When we are absorbed with our work, all things will go
well, and we will discover more bliss and joy in our common
exercises. Obviously, on the off chance that we can utilize samadhi
for dharma, at that point, it will realize great outcomes throughout our
life. A few people may have been rehearsing dharma for certain
years and might feel they have accomplished barely any outcomes
from the training and think, 'Considerably after so long that I have
been ruminating, there isn't a lot to appear for it. My brain is as yet
not steady.' This reasoning shows us the genuine need to figure out
how to create samadhi or fixation so that samadhi turns into an
extraordinary help for our contemplation. Regardless of what time we
can provide for contemplation, that time is very well-spent. Regularly
on the off chance that we do an hour of contemplation, it doesn't
mean we did one hour of immaculate samadhi. Or maybe it
presumably implies we had a half-hour drawn in with a lot of
considerations and 30 minutes of what we could call a great sitting of
which around 15 minutes of this was great samadhi. So it is
extremely critical to figure out how to contemplate appropriately, so
our time thinking is generally productive.
B – Superior Wisdom
C – Superior Conduct
Karma directs; in case you plant an oak seed, an oak will develop.
The oak will deliver oak seeds, and the cycle of development will
proceed. In the event that you plant a spoiled seed, nothing will
develop. That is karma.
Supporting any activity, with the case, "I am doing it," is karma.
Affirming any activity ties karma, and then, the binding karma
supports the action with the conviction 'I am the practitioner.' In the
event that you realize that you are not the practitioner and know
about who the genuine practitioner is, 'I am not the practitioner' and
'who is the practitioner' at that point, the activity won't have any help,
and the karma will be shed.
Types of Karma
Karma is primarily of four kinds:
Sanchita Karma meaning Collective Actions
furthermore, goes to prison. The other burglar, who got away, should
understanding, in this life or a future one, the impact of this
illegitimate activity.
12 LESSSONS OF KARMA
Sometimes these are called "Laws," which is frequently utilized for
the absence of a proper interpretation. The 12 Lessons of Karma are
not laws. They are increasingly similar to exercises. They are
constituents or connections in the roundabout chain life.
The laws are intended to instruct you to make the important changes
inside yourself. To show you a way of good karma and free yourself
from awful karma. On the off chance that your general surroundings
are confusion, it is because there is disarray inside yourself. When
you find a sense of contentment with yourself, you can find a sense
of contentment with the world.
1. The Great Lesson: Whatever we put into the universe will return
to us.
2. The Lesson of Creation: Life doesn't occur independently from
anyone else; we need to get it going. 3. The Lesson of Humility:
We should something before we can transform it. acknowledge 4.
The Lesson of Growth: By evolving transform.
ourselves, we 5. The Lesson of Responsibility: We are liable for
what occurs in our lives.
6. The Lesson of Connection: The past, the present, and what's to
come, are altogether associated.
7. The Lesson of Focus: We can't consider two unique things
simultaneously.
8. The Lesson of Giving and Hospitality: Our conduct should
coordinate our considerations and activities. 9. The Lesson of Here
and Now: We can't be available on the off chance that we are
looking in reverse.
10. The Lesson of Change: History rehashes itself until we gain
from it and change our way.
11. The Lesson of Patience and Reward: The most significant
prizes require persistence and consistency. 12. The Lesson of
Significance and Inspiration: Prizes are a consequence of the
exertion and vitality we put into it.
Separation
Notwithstanding, you are not your psyche. From this point of view,
you as of now have a thought of what direction is the correct way,
and regardless of whether you don't have the foggiest idea about the
result, you know what direction you need to go. This originates from
sense and a more profound instinct.
In the event that your actual expectation is to give yourself joy and
love, at that point, those must turn into the primary "hues" through
which you see life. At last, the external universe is here to serve your
internal being in development, love, and wellbeing. Indeed, even the
awful stuff is genuinely intended to instruct or assist you with
something. Have a go at seeing things from this point of view by
asking yourself: "What is there for me to pick up?" or "What have I
learned through this?" Sometimes this is sufficient to change even
the hardest encounters into Karmic favors.
Cognizant Choices
Everybody is attempting to turn into a progressively self-aware
being, even those that don't have a clue where their way is driving
them. Generally, this includes the straightforward procedure of giving
more consideration at the time. At the point when you set aside the
effort to stop and consider what you are doing, with mindfulness on
your internal identity, body, vitality, and feeling, you can settle on an
increasingly educated choice on what your next game-plan ought to
be.
You may feel like you don't generally have the opportunity to stop,
breath, and permit; however, with some training and ability, you truly
can discover it. Generally, what is required is care. For whatever
length of time that you are continually picking what you feel is best
for yourself as well as other people, at that point, you will thus deliver
great Karma. Steer individuals that you accept are inspiration.
away from circumstances or
You've most likely heard the expression, "When life gives you
lemons, make lemonade." This is a basic exercise for how to
manage Karma, and once in a while, it is even the purpose of Karmic
encounters. It is imperative to find out ways in which you can enable
change to happen in your life.
At the point when awful things occur, there are times when the very
motivation behind the experience is to add solidarity to your life in a
specific bearing. Perhaps conditions will come later on where you
should be stronger, more astute, "tough," and prepared. Your present
experience may contain a present for future strengthening. From this
point of view of continually looking forward, you can all the more
likely handle the negatives of your present. Take from the experience
what is helpful and use it. This straightforward activity can, in a split
second, transform what appears terrible Karma into a gift.
Wash Off
Some of the time, this can affect your Karma. Similarly, as your
home requires a full cleaning a couple of times each year, so does
your life. Set aside some work to get out your additional stuff. Wash
down yourself of undesirable garbage that you amass in your
psyche, body, space, and time. Do some delicate detoxing a couple
of times each year, ideally with regular changes. These purging
practices are proposed to evacuate block and negative energy.
Other than being a decent practice when all is said in done, its
Karmic advantage originates from the expectation of lucidity and
virtue. Because of purifying, you will make a considerate domain for
good Karma to stream into your life.
Be Grateful to God
Have the correct view. The Buddhist lessons (for example, The Four
Noble Truths) are the focal point that you see the world through. If
you can't acknowledge the lessons, you won't have the option to
pursue different strides in the way. The right view and the right
comprehension are the establishment of the way. Consider the to be
as it truly is and not as you might want for it to be. You look to
comprehend reality totally and through a goal focal point. This
expects you to inspect, study, and learn.
Show respect for every single living thing (for example, plants,
creatures, and individuals) paying little mind to their status. For
instance, you would treat an affluent individual and destitute
individual with similar regard. Individuals from all foundations, age
gatherings, races, ethnicity, monetary gatherings ought to be dealt
with similarly.
4
Express the correct words. The third step is the correct discourse.
When rehearsing the correct discourse, you don't lie, criticism, tattle,
or talk brutally. Rather you talk kind and honest words. Your words
ought to assert and inspire others. Realizing that when generally will
be quiet and keeping down your words is additionally significant.
Have the correct activity. Your activities stream out of what is in your
heart and your psyche. Treat yourself and other individuals well. Do
not crush life or take. Carry on with a quiet life and help other
individuals live tranquil lives too. Be straightforward when you
manage other individuals. For instance, you would not delude or
deceive excel or get something that you need.
Your essence and activities should be sure and improve the lives of
other individuals and society.
6
For instance, if you sell different kinds of stuff, you would not utilize
duplicity or misleads to get individuals to buy your item. 7
Produce great and healthy states Keep up and impeccable the great
and healthy states
8
Living in the present liberates you want from your future and past.
Care likewise means being mindful of other individuals' sentiments,
feelings, and bodies.
9
Fixation is like care. In any case, when you concentrate, you don't
know about the entirety of the various sensations and emotions. For
instance, in case you are focusing on a test, you are just centered
around taking the test. In the event that you were rehearsing care
during the test, you would see how you felt taking the test, how
different individuals around you were acting, or how you were sitting
during the test.
Fourth Stage – Think of somebody that you don't care for by any
stretch of the imagination. Rather than pondering why you don't care
for them and having disdainful musings, send your sentiments of
kindness to them.
First Stage – Count from within Breath in, inhale out, (1) breath in,
inhale out (2), and so forth. After every breath, until you arrive at 10.
Begin once again once you have arrived at 10. Concentrate on the
impressions of taking in and out. Your mind will meander. Simply
take your considerations back to your relaxing.
Second Stage – Continue to take in cycles of 10, yet tally before you
breathe in this time (e.g.,1, take in, inhale out, 2, take in, inhale out,
3, and so on.). Concentrate on the sensations you have when you
are breathing in.
• Switch your phone off when you are with loved ones.
• Look when somebody is conversing with you and tune in without
interfering.
• Volunteer in your locale.
• Open doors for other individuals.
Be careful. At the point when you practice care, you focus on how
you think and feel right now. Care isn't just for contemplation;
however, for your consistent life too. For instance, you can be careful
as you eat, shower, or get wearing the morning. Start by picking one
action and afterward center around the sensations in your body and
your breathing as you do it.
If you need to careful while you are eating, focus on the taste,
surface, and smell of the nourishment as you eat it.
2
Decide the reason for anguish.
The only things assured in life are growing old, being sick, and dying.
Every one of the four truths is a venturing stone. If all you are
experiencing and suffering comes from your wants, at that point, the
best way to end it is by never again to have desires. You should
accept that you don't need to endure and that you can stop the
enduring in your life. To end the suffering in your life, you should
change your observation and figure out how to control your wants.
Controlling your wants and longings will enable you to live with
opportunity and satisfaction.
4
Accomplish the end of suffering in your life.
The Buddha asked us to get ready for death, to get ready for that
voyage by purifying the brain and not being so joined to things, to
have the option to give up and discharge ourselves for waiting be,
from expecting to have. Through this we won't endure to such an
extent as we go through the last phase of the present life, we can
give up, be appreciative for what we had yet not clasp to it, do
whatever it takes not to guarantee permanency and cause ourselves
to endure more than we have to. Along these lines, we can end the
cycle and leave perpetually, acquiring nirvana and discharge from
the cycle of death and resurrection.
YOGA
Since Swami Vivekananda first came up with yoga in the West
hundred years earlier, Yoga has become as American as a crusty
fruit-filled treat.
TYPES OF YOGA
Vinyasa Yoga
Ashtanga Yoga
The term Ashtanga literally means "eight limbs" and fuses a yogic
lifestyle. By far, most recognize Ashtanga as standard Indian yoga.
Like Vinyasa yoga, the Ashtanga yoga asanas (positions)
synchronize breath with advancement as you travel through a
movement of positions.
It was first witnessed in the 20th century when Sri K. Pattabhi Jois
introduced this yoga technique to the Americans. The positions are
always the same and as a general rule, contain Sun Salutation A,
Sun Salutation B, a standing progression, and an end gathering. The
preparation is ordinarily performed without music, and once in a
while without verbal direction (calmly).
Iyengar Yoga
Also reliant on the Eight Limbs of Yoga, Iyengar yoga is named after
B.K.S. Iyengar, an outstanding yogi from India. It was progressed in
the West about a comparable time as Ashtanga yoga.
Bikram Yoga
Bikram Choudhury started Bikram Yoga during the 1970s. He
conveyed the preparation to California from India.
Class includes comparable twenty-six yoga positions and two
breathing exercises. It is 90 minutes in length and done in a room
that is 105 degrees Fahrenheit with 40% tenacity. The room is
splendid, and the understudies face mirrors to check the authentic
position and course of action. Bikram Yoga does not involve
melodies.
Jivamukti Yoga
The two Americans who introduced this yogic system are Sharon
Gannon and David Life. Jivamukti Yoga became popular in 1984 and
means "liberated being."
Power Yoga
Sivananda Yoga
Yin Yoga
Yin yoga is a mindful practice that empowers your body to get settled
in a stance without doing any work (quality). It is moreover called
Taoist yoga and spotlights on extending the connective tissues inside
the body. It is proposed to compliment Yang yoga or muscle-
encircling yoga practices.
At the point when done right, almost all postures fabricate center
quality in the profound abs.
Yoga can Improve Your Posture
At the point when you're more grounded and increasingly adaptable,
your stance improves.
Most standing and sitting stances create center quality since you
need your center muscles to help and keep up each posture. With a
more grounded center, you're bound to sit and stand "tall."
• Start on your hands and knees. Allow your hands to rest under your
shoulders and place your knees under your hips.
• Let your hands spread out widely as you press your pointer and
thumb into your tangle.
• Lift your back and press your butt up and back, drawing your hips
toward the roof. Fix your legs decently well: making sure that your
heels are resting on the floor.
• Make sure your head stays in-between your arms, confronting your
knees, and your backs ought to be level.
• Hold for 5–10 breaths.
• Experts say that your emphasis ought to be on keeping your spine
long—if that implies you have to twist your knees, that is fine. Spread
your fingers wide, make sure you’re the tip of your fingers are
touching your tangle, and put more weight into the cushion where
your first finger and thumb embed into your palm.
Mountain Position
• Step forward with your left foot to begin in a stunning position, with
your feet practically tangle length separated.
• Twist your front knee and keep your back leg straight and heel lifted
off the floor. Attempt to twist your front leg, so your thigh is parallel to
the floor. Square your hips toward the front.
• Broaden your arms toward the roof on either side of your head and
stretch up. Also, feel your hips stretched as lie on the mat.
• Repeat the process on the opposite side but hold your breath for
five times.
• To move into Low Lunge, basically drop your back knee to the floor,
keeping the leg broadened long and the shin level on the tangle.
• It is essential to keep your spine long than it is to fix your back leg.
Don't hesitate to twist your back leg on the off chance that it will
assist you with lifting your middle and stretch your back.
Warrior II Position
• Step forward with your left foot to begin in a stunning position, with
your feet practically tangle length separated.
• Broaden your arms so they are parallel to the floor.
• • degree point. Be certain of two things: a straight right leg and a
thigh parallel to the floor.
• Also, ensure that your left toes are facing the front as you switch
your right foot in the same direction, making it perpendicular to the
left. Your left heel ought to be in accordance with the curve of your
correct foot.
• Simultaneously, contort your middle to one side with the goal that
your left hip faces the front and the other faces backward. Your left
arm and your head should both point forward, and your correct arm
ought to point back.
• Hold for 1–5 breaths.
• Keep in mind that you should ensure your left knee doesn't move
past your lower leg. On the off chance that it does, diminish the
profundity of your jump a piece.
Triangle Position
• Start on every one of the fours, with your knees under your hips
and your hands level on the floor legitimately underneath your
shoulders.
• Lift your knees off the floor and broaden your legs.
• Keep your palms level on the floor, hands shoulder-width
separated, shoulders stacked straightforwardly over your wrists, and
center locked in. Keep your neck and spine in an unbiased situation
by looking down at the highest point of your tangle.
• Hold this situation for 3-5 breaths.
Low Plank Position
• Start in Plank Pose with your palms level on the floor, hands
shoulder-width separated, shoulders stacked legitimately over your
wrists, legs expanded, and center locked in.
• Gradually drop down to a Low Plank by twisting your elbows,
keeping them took care of near the side of your body, until they
structure 90-degree edges.
• Hold for one breath.
• Ordinarily, this posture is trailed by Upward-Facing Dog, the
following stance on this rundown.
• Your shoulders shouldn't come lower than elbow-stature, says
Peterson. There's no disgrace in making a move from your knees if it
causes you to keep up a legitimate structure.
• On the off chance that your educator requests that you do the low
plank push-ups, you have to shift back up from the Low Plank pose
to Plank Pose, and rehash this development for a couple of reps
(basically doing a couple of triceps push-ups).
Upward-Facing Dog Position
• From Low Plank, lower your hips to the floor and flip your toes over,
so the highest points of your feet contact the floor.
• Fix your center and fix your arms to drive your chest up. Force your
shoulders back, press your shoulder bones, and tilt your head
toward the roof to open up your chest.
• Don't hesitate to drop your knees down to decrease strain in your
low back, or skirt Upward-Facing Dog and hold High Plank rather.
Tree Position
• Relax on the floor. In a sitting pose with your legs stretched out
before you. Flex your feet. Sit up tall with a straight back.
• Bowing from your hips and holding your level back, overlay your
chest area over your lower body.
• In the event that you can, take hold of the outside of each foot, or
your lower legs or shins. Discharge your neck and let your head
hang substantially.
• Hold for 5–10 breaths.
• Don't hesitate to twist your knees until your back stretches, and you
can tip your pelvis forward. Once more, keeping your spine long and
level is a higher priority than keeping your knees superbly straight.
ZEN BUDDHISM AND PRINCIPLES
The purpose of Zen Buddhism is accomplishing illumination by
observing one's unique personality (or unique nature) directly;
without the mediation of the insight.
Zen methods are good with different beliefs and are regularly
utilized, for instance, by Christians looking for an otherworldly
comprehension of their confidence.
Since Zen is so difficult to clarify here are a few citations that may
assist you with getting a thought of it:
12. Zen, in its quintessence, is the craft of seeing into the idea of
one's being, and it indicates the path from servitude opportunity.
Zen is continually driving its learners to stir, for just by arousing, can
one truly comprehend the significance of Buddhist subjects like the
four honorable certainties, subordinate beginning, vacancy, and so
on.
Zen Principles
Enduring is inescapable; however, you are the person who can end
it.
Buddha speaks discussed getting injured by a bolt and gave this for
instance of genuine agony. What comes after it, however, which
relies upon whether you're in amicability with yourself and the world,
is enduring. Furthermore, you do it to yourself.
This truly helps give a point of view, and we can comprehend the
distinction between torment and enduring. Life is stunning and a lot
simpler to deal with once you comprehend this straightforward truth.
The Zen life has no enduring in it just on the grounds that anybody
following this way of thinking figured out how to end their misery and
free themselves from the enthusiastic torment. One of the
fundamental drivers for this is a connection, which carries us to the
following one of the Zen standards.
You likewise start having desires and attempt to fill a void inside you
with the item you're connected to.
That is on the grounds that you look for bliss in outer sources when
really it is nowhere around you. I'll discuss this in one of the following
Zen standards on the rundown. The facts I'm sharing now are
altogether associated, truly.
I pondered this a great deal, and the appropriate response was quite
often to give up. It causes you to live the Zen way and be your best
form, yet in addition, fulfill others by serving them, rather than
influencing them adversely with your psychological battles.
Something contrary to connection is non-connection, and that itself is
one of the Zen rules that transformed me.
Isolate yourself from all that you stick to: this way, you will have the
option to perceive how it made you increasingly hopeless.
Interestingly, when you free yourself from it, you will, at that point,
experience it completely.
When you leave it aside and rather basically value that individual,
express gratitude toward them for being a major part of your life,
appreciate the time you spend together and don't anticipate anything
from them, you can have an association that will make you both
satisfied.
Back in the days I was living before or stressing over what's to come.
These two practices are so off-base and make life quite a lot more
confused, yet the vast majority do it constantly.
The total of what we have is this minute, and by not being aware of
it, we're passing up life.
These straightforward Zen standards and practices helped me be
content with my life the manner in which it is, despite the fact that
that new outlook was the establishment of the change I later began.
Nothing is changeless.
Be that as it may, they are giving you their most valuable thing – their
time – at present.
By contributing yours as well, listening effectively, and really being
there (without bringing contentions from an earlier time or
anticipating that they should carry on with a particular goal in mind),
you can carry satisfaction to both of you and have a significant
discussion.
Live basically
Priests are genuinely placated yet possess nothing. Their days are
basic. They buckle down, have devoted their life to serving others,
ponder to rest and discharge their psyche, have a light grin all over
constantly, eat basic nourishment, have only a couple of bits of
apparel, don't gripe, judge or have wished to accomplish more.
What's more, don't believe that it can prevent you from being fruitful
or arriving at your objectives. The mystery is in discovering the
balance between making a move and being thankful and tranquil.
Additionally, albeit truly youthful and not having done anything really
awful, I was returning to botches from an earlier time. I felt awful
about them again and again. My life was simple, and as opposed to
getting a charge out of that, I was searching for an approach to make
it feel reasonable as I suspected I don't merit it.
Sooner or later, it hit me, and that is the way I was acquainted with
the following one of the extraordinary Zen standards. This blame
was inconsequential and just compounding the situation.
The Zen standards and living suggest that we, as a whole, commit
errors as we aren't immaculate. Flawlessness is a figment.
So, acknowledge the way that you have fouled up things, and you'll
most likely do some later on regardless of whether you attempt your
best. That is alright. Release it, be free from the antagonism, shame,
and blame. You hurt individuals throughout your life all the time
without acknowledging it.
You hurt yourself by not excusing yourself about everything from the
past, not praising your triumphs, and attributing some credit to
yourself, not following your fantasies, not cutting off an awful
association.
In the case something is not flawless, that implies you have made an
image in your brain of how it should be. So now you intend to
accomplish that result in all actuality as well.
There's something many refer to like the Zen way, the characteristic
progression of occasions. My first book is committed to it, The Tao of
Happiness.
There I talk about the way that we should quit attempting to control
everything and acknowledge things more. At that point, we can
glance around and see we as of now have all that we need.
Comprehend that you're doing incredible; what you don't care for
and need a greater amount of is in reality, OK. Also, in the event that
you quit expecting and start tolerating, you'll feel like the most
extravagant individual on the planet.
Judging and accusing aren't right. They bring negative feelings and
cause us to endure, so let them go.
I fundamentally improved my connections and let go of a portion of
the agony from the past by figuring out how to pardon.
Advise yourself that you're permitted to commit errors and that you're
removing the exercise from each to proceed onward more grounded.
At the point when others hurt you somehow or another, don't think
about it literally. It typically isn't. Make this one of your Zen standards
in life, as well.
After some time, you'll see how they are turning out to be kinder as
well, and your relationship gets simpler and increasingly charming.
You'll see that they committed their greatest years to give you the
existence you once underestimated. Furthermore, for that, you ought
to be perpetually thankful.
It's not cherished when you have envy, don't impart things to your
accomplice, attempt to transform them, reprimand them for what
they did before, or anticipate from them beyond what they can give
you.
In any case, it is genuine affection when you figure out how to value
everything about that individual, particularly their blemishes.
That includes deserting our very own wants and wishing these
individuals the best. We can adore them from a separation, or
regardless of whether we proceed onward and discover another
person to go through our lives with. Causing this one of our Zen
standards can change the manner in which we treat others and
ourselves.
Individuals likewise wrongly expect that affection harms. Yet, no, it's
dismissal that damages, it's separating that damages, it's getting
connected and having exclusive standards that can't be met that
damages.
Love itself is the thing that life is about, and the lessons of Buddhism
about it are extremely liberal. It says that you can cherish anybody,
however, let them be and don't hold them up. Rather, you ought to
accomplish your very own things.
Be aware that you are interested in finding what the following twenty-
four hours will uncover and that you plan to think, talk, and act with
affection.
Putting pen to paper will unite the astuteness you gather in your
mind and train you to perceive business as usual.
3. Keep an appreciation diary
Research shows individuals who are appreciative are additionally
upbeat and positive. Notice how fortunate you are, and your positive
thinking and fulfillment with life will develop.
Fill your psyche with each assignment in turn. At the point when you
center around the demonstration of strolling, cleaning the vehicle, or
investing energy outside, stress will leave and be supplanted by
tranquility.
The more you practice, the simpler picking up true serenity will turn
out to be every day.
5. Try not to worry in a peaceful sanctuary
Therefore, you will work at a more elevated level than you would on
a terrible eating routine. Eating genuine nourishment additionally
reduces uneasiness.
At the point when it reveals to you something you would prefer not to
hear; it's simply giving you zones of your mind that need work.
For example, if your internal voice says you aren't sufficient, it's
telling you your confidence is low. Lift your mental self-portrait, and
your self-talk will change.
9. Pardon
At the point when you do, you'll be more joyful and allowed to
appreciate existence without disdain.
10. Expend great vitality
Just as guaranteeing you eat great nourishment, take care to expend
supporting mental grain. Everything you come into contact with from
the TV programs you watch to the individuals you invest the most
energy with sway your prosperity.
Zen is tied in with acing your psyche and assuming responsibility for
the manner in which you think and act. Practice the proposals
referenced, and your intelligence, experiences, and internal harmony
will thrive.
Individuals, as a rule, sit in the lotus position (sitting with their legs
crossed) during Zen reflection. They concentrate from within. Few
experts believe this is practiced by tallying breaths: for the most part,
from one to 10. Others feel there is no need for counting.
After some time, they find out how to stabilize their brains from
meandering and might have the option to take advantage of their
unconscious state. The objective is to turn out to be always mindful
of assumptions and addition knowledge into oneself.
BENEFITS OF ZAZEN MEDITATION
Research plainly shows reflection has a wide scope of physical,
psychological, social, otherworldly, and passionate medical
advantages. What's more, obviously, reflection can be an incredible
pressure reliever, which is the reason numerous individuals go to it in
any case.
prompted distinctive
The creators of the examination inferred that Zen might improve the
ability to remain centered, focus, and farthest point interruption—
which can all be a battle for some individuals in the present
advanced world.
In case you attempt Zazen, and it isn't directly for you, don't avoid a
wide range of reflection. You may basically need to attempt another
sort until you locate that one that is most appropriate for you.
You ought to ideally sit toward the beginning of the day, beginning
with ten minutes per day for the principal week. As your training
grows, step by step work up to 20-30 minutes per day. Here are
some straightforward guidelines to kick you off:
Space
Stance
Give cautious regard for your body and stance. If you are simply
beginning, attempt various approaches to sit so as to discover one
that is agreeable for you. There are a few choices. Sit with the two
legs crossed so every leg lays on the contrary thigh (full lotus); sit
with one leg resting over the contrary calf (half-lotus); sit on your
knees with your legs collapsed under you, straddling a pad like a
seat; sit on a low seat with your legs tucked under the seat; or sit in a
straight-back seat.
Solace
The sitting position that works best for you will depend to some
degree on your adaptability. Extending before each sitting will help
mitigate snugness and distress. As your meditation practice
advances, the torment you may want to associate with will turn out to
be less of an issue. Although there might be some inconvenience as
the appendages stretch in new manners, slowly the body alters
Consideration
Whatever position you pick, your back and head ought to be erect.
Your ears should agree with your shoulders, and your jaw ought to
be somewhat taken care of. Sit unobtrusively with your eyes open
and unfocused. Lower your look to a 45-degree point. Carry your
regard for your relaxing. To start with, breathe in and breathe out
through your mouth while shaking right to left multiple times. Unite
your hands framing a zazen mudra (left hand laying on the right
hand with the palms looking up and the tips of the thumbs simply
contacting).
Breath
Thought
There are a few diverse leg places that are conceivable while
situated with folded legs. The first and least complex is the Burmese
situation, where the legs are crossed, and the two feet lay level on
the floor. The knees ought to likewise lay on the floor. However,
some of the time, it takes a touch of extending for the legs to drop
that far. After for a moment, the muscles will relax up, and the knees
will start to drop. To enable that to occur, sit on the front third of the
zafu, moving your body forward a smidgen. By envisioning the
highest point of your head pushing upward to the roof and by
extending your body that way, get your spine straight—at that point,
simply let the muscles go delicate and unwind. With the bum up on
the zafu and your stomach pushing out a bit, there might be a slight
bend in the lower locale of the back. In this position, it requires
almost no push to keep the body upstanding.
In this pose, your left foot is placed up onto the correct thigh, and the
correct leg is tucked under. This position is somewhat hilterkilter, and
here and there, the chest area needs to remunerate so as to keep
itself completely straight. Individuals who utilize this position should
make a propensity for substituting which leg they raise.
Full Lotus Position
There is additionally the seiza position. You can sit seiza without a
pad, stooping, with the rear end laying on the improved feet which
structure an anatomical pad. Also, you can utilize a pad to keep the
weight off your lower legs. The third method for sitting seiza is to
utilize the seiza seat. It helps you balance off your feet and keeps
your spine straight.
Seat Position
At long last, it's fine to sit in a seat. To help ground the body in this
stance, keep your feet level on the floor. You can utilize a pad, or
zafu, a similar way you would utilize it on the floor—setting it
underneath you on the seat and sitting on its forward third. A few
people like to put a zafu between their back and the back of the seat,
to keep the spine straight and vertical. The entirety of the parts of the
stance that are significant when situated on the floor or in seiza is
similarly as significant when sitting in a seat.
Your space will develop normally with time, so don't stress if it's not
impeccable immediately. You will make sense of what does and
doesn't work for normally.
you as you start pondering
In the event that you are truly adaptable, attempt the half Lotus
Position (Hankafuza) or the Full Lotus Position (Kekkafuza). The Half
Lotus is finished by setting the left foot onto the correct thigh and
tucking the correct leg under your left thigh. The Full Lotus is finished
by setting each foot onto the contrary thigh. In the event that either
position is difficult, in any case, abstain from utilizing them as they
can be diverting.
Taking care of your jawline adjusts your spine and neck. 4. Loosen
up your jaw and facial muscles. Before you start pondering, stop and
know about any pressures you're feeling in your jaw and facial
muscles. You may not see the strain in your jaw until you focus on it
explicitly. Attempt to release your jaw and the muscles in your face
all in all before you start thinking.
In the event that your jaw feels extremely tense, utilize your fingers
to knead your face to slacken up the muscles softly.
Rehearsing the Basics
This may sound straightforward enough, yet it's hard to calm the
psyche. Try not to be disheartened on the off chance that you battle
to concentrate on your breath from the outset. Reflection, such as
whatever else, takes practice.
4. Divert your mind when it meanders. It's normal for your psyche to
meander when you're sitting peacefully. At the point when you first
start reflecting, you will end up considering different things. You'll
begin contemplating tasks you have to run or things that happened
before in the day. At the point when you feel this incident, delicately
divert your deduction to your relaxing. Check out the characteristic
back and forth movement of your breaths and the sensations they
make.
It can tally your breaths to the recapture center. 5. Start off with two
minutes of contemplation. Zen
contemplation requires some exertion. In the event that you
attempt to ruminate for a really long time too early, you may
get yourself incapable of concentrating on your relaxing.
Start off with just two minutes of reflection at the time. As
you feel increasingly good thinking, you can build that
number.
3. Increase your sessions with time. Start off with little sessions and
develop. After you're open to thinking in short spurts, start including
a couple of more minutes every week. Inevitably, you'll have the
option to contemplate for longer periods.
There is nobody size fits all standard for reflection. You may discover
extremely long contemplation sessions, for example, brief sessions,
help you unwind. In any case, you may likewise discover brief five to
brief sessions are adequate. Trial with various time spans until you
discover something you're alright with.
4. Take classes. It very well may be useful to ruminate with the help
of an educator. Check online to check whether you can discover Zen
reflection classes in your general vicinity. This can assist you with
improving your contemplation system, so Zen reflection is
progressively viable for you.
CONCLUSION
Practicing Buddha is fulfilling.
Buddhism can only help you to see the world the way it is and not
the way you wish it to be. This undiluted perception of life is what
makes every meditation blissful.