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5 Minute Guided Meditation For Stress and Anxiety

Here is the 5 Minute Guided Meditation For Stress and Anxiety Script (Script & Mp3 Download)

Begin by sitting in a chair with your legs planted firmly on the ground, feet uncrossed, spine and straight alignment, and palms are resting on your lower abdomen, with the tips of your middle fingers just slightly touching at your belly button. And when you’re ready, very softly close your eyes.

Begin by taking a deep inhale that causes your middle fingers, to pull apart as your stomach pushes out, and hold your breath when you reached the top. As you exhale with a sigh, feel the tips of your middle fingers coming back together as your stomach contracts.

Repeating this process, the end of your out-breath. Breathing in very deeply. Feeling your stomach expand fully, holding your breath at the top, and when you’re ready, let it go with a sigh. As you feel the tips of your middle fingers returning at the center of your belly button. And again, one more deep breath in through your nose.

Feeling your stomach completely expand now even further than the first two times. Holding your breath, and letting it go with a long audible sigh. At the end of this long, relaxing, exhale. Just focus in on your abdomen as you breathe at a pace that feels good for you. Inhaling through your nose and exhaling through your mouth. Intentionally send all the air down to the lower abdomen so that your belly rises and falls.

When we experience anxiety, we often breathe through our upper chest signaling to our bodies, that it’s time to initiate the fight, flight or freeze response mode. But when we instead direct the air to the lower abdomen until the upper chest to just relax, our body gets the message than it is safe for us.

Our body lets go of feelings of tension and creates feelings of ease. Even if you feel tempted to breathe into your upper chest, just keep consciously breathing through your lower abdomen, forcing your stomach to expand as far as you can on every inhale and contract as deeply as you can and every exhale, doing your best to keep your chest inactive.

You deserve to feel these feelings of peace. It’s understandable that you experience anxiety and there is nothing wrong with it, but in this moment, be proud of yourself for doing the work necessary to calm down and experience peace.

Take a moment to tell yourself that it’s okay, that you feel anxiety. It’s okay. It’s okay. There is nothing wrong with feeling it. Just breathe and continue to breathe through your lower abdomen as you begin to bring your awareness back to the room around you. Opening your eyes whenever you feel ready.

Reduce Anxiety in 5 Minutes – Beginners Meditation Secrets

5 Minute Guided Meditation and Script For Anxiety and RelaxationBy Jonathan Masters

Now more than ever it’s important to take time out to relax your body and mind. With the current economy, it’s not unusual that people would be more anxious and stressed than normal. Sometimes it can feel like you can’t afford to waste a minute on something like relaxing.

I know that seems like a logical conclusion, but I think the better question is can you afford not to find some peaceful moments in your life right now?

If you could find just 20-30 minutes a day to relax with a technique like meditation, you could significantly reduce your anxiety, panic attacks and boost your drive and creativity during your working time.

And getting started in meditation isn’t as hard as many people believe. All you need to do is sit quietly and let your mind wind down. Too many times I think humans try to move the world by thinking about it. We feel like if we can just think hard enough, maybe we can change things. For right now, just let your normal, everyday thoughts go.

Some people choose to sit in silence and try to quiet down their inner mind. You can do this if you feel more comfortable, but I’ve found it to be too hard for beginners most of the time. Trying to force yourself to think of nothing is like trying not to let gravity get you down.

I prefer to imagine a peaceful scene like lying on an empty beach. You can walk yourself through your own peaceful guided meditation. Go anywhere and do anything you want so let your imagination go for awhile.

Ocean Meditation Relaxation Music – Free Mp3 Download

There is a common misconception that something is “supposed to happen” during meditation. People seem to think they’re supposed to experience some religious experience. While I suppose that can happen, that’s not the point of meditation and trying to make something happen only distracts you and stresses you out even more.

Don’t expect any certain thing to come to you, just let the meditation go where it wants without limiting your mind. If you can do this daily for even just 5 – 10 minutes you’ll notice a huge difference in your anxiety within a month or so. Most people also find that even though it starts out as a chore that takes up too much time, meditation actually becomes a ritual they wouldn’t be without.

Jonathan Masters is a writer and former panic attack sufferer. In 2008 he partnered with End of Anxiety to share his knowledge and his story about how he cured his anxiety and panic once and for all.

Article Source: Reduce Anxiety in 5 Minutes – Beginners Meditation Secrets

Meditation: A Key To Stress Management

We often see people break down in depression, or incapable of thinking properly in times of great need or problems. These are people who let stress rule their lives, and its never a pretty sight to begin with. The only way for you to be free from stress is to make sure that you don’t let it rule you. Here are some stress management tips on how to relax and rule the problems out of your system.

Overcoming Obstacles And Stress In Life With Meditation

It’s all in the mind and controlling your thoughts

Our mind is the first to be affected in the throes of stress. The harmony of your thoughts can be disrupted if you let your worries and problems seep into your conscious mind and control how you think. Financial burdens, quarrels or petty fights can leave devastating effects on your mind – if this does happen then the first thing you should do is relax.

Relaxing your mind is a great way to control stress but not so easily done. It needs a lot of concentration and willpower to achieve. There are ways to induce your mind into a relaxed state; aromatherapy is a great way to induce a sense of relaxation and can help you think straight.

The scent of lavender or jasmine can put you in a meditative state and help you relax almost immediately. You can choose scented candles, incense or oils that will suit your preference.

Meditation is the key to a stress-free life

It’s almost impossible to find a solution to your problems when you are deep in stress, no matter how petty it is. Learning to focus all your energy in telling your mind to relax can be done through the ancient art of meditation.

Meditation allows you to focus your mind to a single idea and letting other thoughts disappear into nothing. Meditation classes will guide you through steps on how to initiate your mind into meditation and keeping it there during times of need. This will allow you to focus on a single thought, like finding a solution to your problem, while letting the worries and anxiety float away to nothing.

Beautiful Guided Meditation and Script For Relaxation and Healing

Steps to meditation for stress management

The first step of meditation is to look for a place of peace. Stress management always starts with serenity and solitude, so you better pick a location that will help you start with meditation. You can pick a room in your house with the least amount of noise or go camp out with nature.

Next, you need to relax by focusing your mind on specific parts of your body. Start with your toes, legs, torso, stomach, hands, and chest. It’s best if you close your eyes and let your mind zero in on these areas. Tell each one to relax. Be extra careful not to fall asleep since this will immediately cease all meditative attempts.

Once you have relaxed each and every part of your body, you will feel a slight heaviness. This usually happens during your first try at meditation. After a while, you will no longer feel your body – as if its a non-existent part of yourself.

Guided Meditation For Reducing Anxiety and Stress In 12 Minutes…

Focus on a question, like a solution to your problem, with your mind. You might notice that some thoughts or scenes appear and disappear like a fleeting memory – keep a note of these in passing and don’t focus on them too much since this will defeat the practice of meditation. Imagine that you’re watching a movie.

When you encounter problems that will eventually lead to stress, you can invoke meditation almost instantly. If you practice enough, your mind will instantaneously clear itself of all cluttered nonsense and allow you to focus on how to deal with your stress.

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How To Meditate: Change Your World With Meditation

How To Meditate - Change Your World With MeditationBy Suesie Kendall

How to Meditate Effectively

Meditation is a skill that can be learned like any other. Of course, as with anything, when you first start it isn’t easy! You need to persevere to let it become a habit.

The good news is that it is a very pleasurable, happiness-inducing activity so it shouldn’t be too hard to keep on practicing. Once you have found the way to get yourself into a relaxed meditative state you will be able to induce this state in times of stress and deal with any bad situation more calmly.

First, you should ask yourself “Why do I want to meditate?” It may be as simple as wanting to know why so many people now meditate and seem to become so much happier if they meditate regularly. When you take your eyes off your problems and put them onto something beautiful and relaxing, even for just a short time, it clears problems from your mind. This gives you a chance to breathe deeply and relax, and to recover from built-up stress.

Meditation can help you dramatically SHARPEN your thinking! (FREE Relaxation Brainwave Mp3!) — Boost your mental capacity… Improve your memory… Become more creative… Blast through studies and complicated material… Increase focus and brainpower… Keep reading to learn how meditation can change your life!

Our busy lives in our busy world do not leave much time for meditation or contemplation. Most of us have a quite affluent lifestyle, yet we are always worried and are not really happy. We worry about not having enough money, whether our children are doing OK at school, how our children will turn out, how we will afford to retire, what will happen if we lose our jobs. We worry about why we are not as happy as we think we should be. We worry about the state of the world, about why physical violence and aggressive behavior is all around us.

How To Meditate Daily – Just Do These Five Easy Steps…

It is our state of mind that controls our level of happiness. If you want to worry less and be happy, you need to work on your mind. Everything in your life is experienced through the preconceived ideas in your mind – your relationships, perceptions of others, work-life, home life, love life.

Your mind interprets and distorts your everyday experiences. Understanding and cultivating your mind is the key to happiness. Meditation is the key to understanding and cultivating your mind.

Your ideas, beliefs, and values were formed in early childhood, generally from your parents, and have since been refined by your experiences of life and other people. You are under a spell, a product of this conditioning. Meditation assists by allowing you to question this conditioning, see that things do not always match your expectations, allows you to think and see outside the square.

Thoughts and stories stored in your mind from our early childhood can run your life, even when you know these thoughts are not serving you well. Do you remember being criticized as a child? Does that criticism still affect your life? If you were told as a nine-year-old that the essay you had proudly handed in “lacked imagination”, should you still be allowing that to stop you from putting pen to paper?

If one teacher once said you “lacked co-ordination”, should this stop you from ever trying another sport? It sounds silly, but this is what happens to many people. We are fragile beings who trust the judgment of others and such criticism stays with us forever or until something happens to turn the belief around.

By cultivating your mind through meditation you will notice that those troubling thoughts lose some of their power, you will be able to step back and see them more clearly, see them for what they really are, and not allow them to continue to affect your life. Does it serve you to keep those limiting beliefs? If it does not, then it is worth doing whatever is necessary to change your beliefs.

As well as this, practicing meditation will allow you to learn to withdraw attention when you want to, not when you don’t want to, and it will allow you to know how to focus your attention when you want to do so.

How To Meditate And Unlock The Hidden Potential Of Your Mind

How often do you find your attention wandering when it would be kinder to stay focused? Times such as when your child is proudly showing you their work or your partner is telling you about their day, but your mind is on what you are going to cook for dinner.

It is so easy to get distracted by a phone call, noises outside, demands on your attention from a TV program, something on the internet, or a computer game. You owe it to yourself to set these distractions aside and use your attention mindfully.

We all need to be able to go within ourselves and allow ourselves the luxury of contemplation. We also owe it to our families and others close to us to give them full attention whenever we can.

To be able to meditate, you need to shut off distractions. If you do not have time alone, tell your partner or children that you are not available for a period of time. Shut the door to your room. Set up a relaxing area, have some cushions to sit on and support your back, light some candles or burn some incense.

Creating Your Own Private Meditation Room In Your Home

Sit down on your cushions and make yourself comfortable. The traditional cross-legged pose may feel strange at first, but it is the best pose, so try it. Put your hands gently in your lap. If you can hear any sounds, listen to them for a moment and decide to put them aside.

The best way to start to meditate if you have not done so before is simply to close your eyes and concentrate on watching your breath go in and out. Internally scan your body from your feet up, see where there is tension and consciously relax each area in turn. Come back to watching your breath. Each time a thought intrudes in your mind, acknowledge it, then gently push it away and come back to watching your breath.

If you are having difficulty staying focussed, count along with your breath, one on the inhale and two on the exhale, or count the length of each inhalation and exhalation. It may not be easy to stay focused to start with, but will gradually become easier.

Keep doing this for as long as you can manage. If you have not meditated before, it may only be a couple of minutes. Try to build up to at least fifteen minutes, ideally half an hour. When you decide to stop, simply open your eyes slowly and give yourself a minute or two to bring your attention back to the present before you get up and go back to your busy life.

That’s it! That is all there is to get started with meditation.

How To Meditate For Beginners In 3 Minutes Or Less

Simple and Easy Meditation Techniques

Meditation may be a challenge for most people to do as a habit. But it is not as difficult as some may think. There are several easy meditation techniques that anyone can follow toward attaining a deeper sense of relaxation. Meditation is an effective weapon against banishing stress brought about by the rigors of life. You should try it out and here are the simple steps that you can follow to help you out.

One of the first things is to find a place where you can sit comfortably. It should also be someplace where you can have few distractions as possible. Distractions are not good when you are meditating since they can keep you from developing your focus and concentration and keep your mind away from everything. Once you get the hang of meditating by keeping away the distractions, you can also do your meditation while riding the train, bus or plane.

After you have a place where you can do your meditation in comfort, you now need to choose a mantra. It can be any word that you feel can help you feel relaxed and calm. Try to go with words for your mantra that really appeals to you. It can even be your own name as long as it helps you feel positive and be aware of your meditation.

Once you have yourself comfortable and have chosen a mantra, close your eyes and start repeating the mantra to yourself. Let the mantra do what it wishes. If it is something that you wish to repeat it slowly, fast, quiet or loud, then do so. Try not to let outside thoughts to disturb you while you are doing this. Just ignore them and focus on repeating your mantra.

Mantra Meditation Techniques For Deep Relaxation

As you repeat the mantra, try not to get distracted and just be aware of what you are saying and focus on it. Learn also to remain relaxed and clam as you do this. In time you might sometimes find yourself going off on a daydream and stop repeating your mantra. Just try to refocus and continue on with your meditation before you ward off any further.

The key to this simple meditation is trying not to let distractions come before you when you meditate. It can be a bit hard sometimes to do first, but it will develop along the way and will help you develop your focus as well as awareness better. After some time, stop repeating your mantra and remain quiet while you are still sitting comfortably. Do this for about a couple of minutes or so. Avoid getting up immediately after your meditation. It would be similar to jumping up just after having a deep sleep. It would cause a lot of stress in itself.

The other key to effectively make use of such easy meditation techniques is to do it as a habit. Try to allot some free time in your schedule for your meditation. Making it a habit would make you improve your ability to keep out distractions when you do not need them.

This meditation technique can be done in as little as ten minutes or so. It is not such a long time to spend on something that can provide you with a lot of benefits especially when it comes to battling everyday stress.

When you do not have time to sit and meditate

Practice getting into a meditative state by performing your everyday actions with awareness. First, slow your breath down and watch your breath, then concentrate on whatever it is you are doing. If you are washing up, concentrate fully on that, think about each item as you carefully wash each part of it, and then place it deliberately and carefully into its place to dry. If you are preparing dinner, think about who is going to share your meal and where each ingredient has come from, and prepare it with care.

Simple Mindfulness Techniques: How Can You Be More Mindful?

The meditative state can be a loss of awareness. Practicing meditation can raise our awareness, improve our sensory responses, make us more generous and bring a sense of calm and control into our lives. Meditation is a state of total relaxed focus, concentration without effort.

Meditation will allow you to own your own mind, instead of your mind dragging you to where it wants to go. Meditation in its highest form can lead to a feeling of euphoria, the highest state of happiness.

Each time you meditate you will be taking another step to improving your life, increasing your happiness and sense of wellbeing. Occasional meditation will provide you with benefits, but the only way to change your world with meditation is to practice it regularly and often.

Written by Suesie Kendall

Do you want to make changes to de-stress your life? Do you believe that you hold the keys to do this? If life has you wondering what you could improve, how you could live better, eat better, sleep better, improve your mind and more, then visit our website.

Make your inner light shine and visit Inner Balm Yoga – How To Meditate today.

Article Source: https://EzineArticles.com/expert/Suesie_Kendall/997227

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Energy Meditation – Naturally Energize Your Body And Mind For Perfect Balance In Life

Energy Meditation - Naturally Energize Your Body And Mind For Perfect Balance In LifeEnergy meditation is just one form of spiritual meditation that you can use.

If you’re a highly Spiritual or sensitive to the earth’s frequencies, or perhaps you’re attuned to subtle life energies around you, energy meditation might become your favorite form of daily meditation practice.

This form of meditation focuses on how everything is composed of energy. Whether you are meditating by yourself or are engaging in guided meditation lead by an instructor, this form of meditation is liberating to the mind and soul.

The benefits of energy meditation go beyond what we can do for ourselves emotionally and physically in everyday life.

By using this form of meditation we will develop self-awareness, a higher level of understanding about people and objects around us, and a better appreciation for life in general.

How To Meditate: Making The Most Of Meditation

Energy meditations open and align your energy centers like the body’s Chakra centers, and “activate and sync the body’s natural healing abilities,” so “the energy effortlessly flows through you on a journey of reawakening your Spiritual potential for wholeness.”

Moreover, there are physical rewards that are just as beneficial. Your stress level will lower. Your blood pressure will drop. Your heart rate will decrease. You will feel liberated and free!

15 Minute Guided Meditation to Boost Energy Levels & Feel Great

This short energizing guided meditation includes mindfulness practice and breathing techniques to manage stress and anxiety, increase self-worth, nurture self-compassion, promote well-being and boost positive thinking. Suitable for all levels: meditation for beginners and advanced.

Mindfulness meditation for personal development has been proven to help depression, stress and anxiety, insomnia and chronic pain. Begin your journey through meditation with Linda Hall, subscribe now to get the latest video in your inbox.

‘Feel More Energised’ from the album ‘Simple Meditations’ available from AudioMeditation.co.uk

A simple guided meditation using mindfulness, breath awareness and positive thinking to re-charge and energize your body and mind.

Music: ‘Celestial Light’ by Christopher Lloyd Clarke’.

Meditation For Increased Energy Might Seem Like A Paradox…

Many people become surprised to learn that meditation, the very best way to calm and focus the mind, is also a highly effective solution for increased energy.

Meditation Mp3 For Relaxation – Rejuvenate Your Spirit

A Quick Energy Meditation Session

Before engaging in energy meditation, we need to allow ourselves to feel compassion for everyone and everything around us. This includes both living beings and non-living objects.

Say things like “may everyone be happy” or “may all of God’s creatures find happiness on earth.” Be thankful to God for everything you have.

Provoking Positive thoughts will put your mind at ease and help the meditation process flow smoothly. Once you have your mind at rest, focus your attention on everything around you.

Think of everything as energy. People, objects, animals, and all physical structures on earth can be thought of as forms of energy. Picture these things turning into energy and creating an energy field around you.

Start from the outside in. Once your outer energy field is developed you can focus on your body. Picture your body as energy (your skin, your organs, everything).

Once you have achieved the perfect balance between self and environment, stay in your meditative state for about twenty or thirty minutes.

Before stopping energy meditation, let your mind transform yourself and your environment back into physical form.

When you practice this type of energy meditation method, pay attention to what you feel and become aware of energetically. At first, you may not feel or sense much at all and that’s just fine, working with any type of energy takes time and effort to remove other energy blocks that could be in your way.

With time, you will become more attuned to the subtle, magnetic energy that moves through your physical body, this will get easier and stronger.

The more you engage and become aware of healing energy and cultivation, the greater potential it has to deepen your personal meditation practice.

The Secrets Of Deep Meditation For Spiritual and Personal Growth

Meditation as a Health and Spiritual Exercise

According to Buddhism, a person can reach “Nirvana” or the highest state of enlightenment through continuous meditation and by participating in the Buddha’s daily service, among other things. Through time, many people have benefited from the practice of meditation.

Meditation, as practiced by Buddhist monks and practitioners, has become a spiritual tool and health enhancer in one. More than just the chants and meditative posture, meditation is about proper breathing and concentration of thoughts. As a health and spiritual practice, meditation came into prominence centuries ago in the East where people’s lives and culture demanded a way to “escape” the realities of life.

How do we know if we are already in a state of meditation or just wasting away time with our eyes closed? Meditation is a state of mind that leads to inner peace, self-fulfillment, self- improvement, and the development of a positive outlook in life. There are two types of meditation; the concentrative and the mindfulness type. Concentrative is more on the person’s concentration, sitting quietly and calmly with good breathing patterns.

It is said that our mind is connected to our breath. The continuous rhythm of inhales and exhales of the breath will make you feel more calm and relaxed, focusing on a steady flow of air in and out of our bodies. This will result in the mind being more aware and tranquil at the same time.

Mindfulness, on the other hand, involves attention and awareness on passing wave of sensations, images, feelings, thoughts, sounds, smell, anything that your body can interact with. This, in turn, will give the person a more non-reactive mind state, much like looking at a television, without any feeling or thoughts that can bother you.

What is Mindfulness? Exploring Mindfulness And Meditation

Meditation and relaxation often go hand in hand. In scientific studies, it has been proven that there are health benefits in practicing this kind of activity. By being in a relaxed state of mind, the person is also regarded as in the alpha state, of which is a level of consciousness that promotes good healing. Relaxation in a person is highly recommended since people always move and think, and by being relaxed it can also give relaxation to the body and mind that will eventually enhance our well-being as well.

Knowing all this, you can see the connection of both scientific and religious factors, all because of meditation. Indeed, this activity shows a unique philosophy that can really help oneself. In practicing such kind of relaxation process, the person sees the innermost self at its fullest. This helps the person in dealing with external difficulties, seeing past all this and in a way becomes humble and calm in dealing with situations.

This relaxed state of meditating allows us to help ourselves health-wise since this can take away simple headaches, stress, or even mild anxiety. It began way before modern life, and it will never go away. This kind of activity brings out the real person in you.

By meditating, this will give you a sense of calmness in a positive state. There are no known facts that this can be harmful to you, so why don’t you give it a try?

Free Guided Meditation For Blissful Deep Inner Peace and Relaxation

Guided Energy Meditation Script for “Peace, Tranquility, and Healing”

This brief guided meditation script will guide you through a very healing visualization process. You can use this meditation script to experience a deep feeling of peace, tranquility, and transcendence – Eternity Yoga

Sitting comfortably or lying down with eyes closed, let’s begin by becoming aware of the breath……

Feel the breath as it enters with a cool feeling and then warming as it gently travels down into the lungs…..

Fill the lungs with a deep inhale, bringing in energy, vitality and prana, the life force…..

As you exhale, feel the body releasing toxins, stress and any negativity that has accumulated…..

Stay with this breath, focusing on the feeling of deep peace for ten deep inhalations and exhalations…

Feel the energy that is in the body…

Become aware of the warmth and tingling of every cell…..

Feel the energy that is in the extended environment, in every part of nature and in every living thing…..

Bring all those energies together and feel them as one…..

Visualize all of that energy shining brightly, as the sun…..

Bring the shining glow of bright energy over the crown of the head…..

Feel it starting to travel down into your body from the top of your head, slowly going down into your face and neck, traveling down into the shoulders, all the way down into the arms, down to the fingers…..

Feel the healing energy and light going down into your chest, all the way down to your hips…..

Feel it continue traveling down your legs all the way down to your toes…..

Your whole body is now filled with divine healing light and energy…..

Allow that healing energy to completely fill any physical area that needs healing energy…..

Feel it warming, healing and expanding through the area……

Allow the healing light to bring peace and healing to any emotional issues or traumas…..

Bring your awareness to any intentions or desires that you may have…..

Hold the thoughts of those intentions or desires as you allow the healing energy to bring your deepest desires to life and your intentions into reality…..

Feel your connection to divine energy and light, and know that all is ONE.

Stay with this deep, relaxing, peaceful feeling of bliss.

For more free guided meditation scripts, or to contribute a meditation script of your own, please follow this link to free guided meditation scripts.

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How To Meditate – Developing Your Weekly Meditation Plan

How To Meditate - Developing Your Weekly Meditation PlanBy Chris Le Roy

Meditating without a clear plan or purpose is like going on a safari trip without a map. You will get lost very quickly and you will not achieve what you set out to achieve.

A meditation plan should simply set out how you want to plan your meditation for the week and what you want to focus on during that week but be advised there are few elements you will want to consider.

Meditation is a fantastic tool in helping you address issues within your life and the role of the meditation plan is to help you set down how you are going to plan your week of meditation, what meditation types you will use for the week to get the outcome you are looking for.

For example, the majority of people simply use meditation for relaxation which is absolutely fine but if you want to overcome what is causing the stress then your meditation needs to address the root cause of the stress.

Guided Meditation For Reducing Anxiety and Stress In 12 Minutes…

Let us say that your stress is being caused by somebody who is being obnoxious and rude to you at work. The clear objective of your meditation must be for you to develop a strategy on how to deal with this person because you cannot physically change the other person you can only work on yourself.

The first thing that you must do is to read, that is going to the library and look up as many books as you can on “Dealing with Rude and Obnoxious people”. Read the strategies that they recommend. Check out videos by professional psychologists and watch what they recommend in dealing with this sort of person. Work out how you believe the best way is to deal with them and that is what you are going to meditate on.

Now to develop your weekly meditation plan …

We should always start off with our Weekly Meditation Plan on a Sunday. I also recommend meditating twice a day, 20 minutes in the morning and at least 20 minutes in the night, preferably 40 minutes. Our meditation plan runs from Sunday to Saturday.

Your Sunday morning meditation session should simply be for the purpose of relaxing. The meditation session should include meditation techniques such as the Stillness Meditation Type, Deep-Breathing Meditation or Numbers Meditation. The session should take no more than 20 minutes and could include meditation music to help you with your meditation.

Your Sunday afternoon meditation session is the start of your reflective meditation sessions on helping to deal with the person who is rude and obnoxious. The first 5 to 10 minutes should be spent on clearing your mind and working to get calm. The next ten minutes should encompass reflecting on the material you have read.

You should also reflect in that time on how you have reacted to that person. Literally, in your mind’s eye, look at yourself and the other person, look at how you deal with them, how you expect them to act, try and reflect on using the techniques you learned and how the other person reacted when you used those techniques.

To finish off your Sunday afternoon meditation session spend five minutes relaxing before finishing your meditation session and clear your mind. Do not get caught into stressing out on what might happen in the following day. Expect the Sunday afternoon meditation session to last up to 40 minutes. If you find that you cannot meditate that long, then do not force yourself but do try to encapsulate all the material covered.

How To Meditate For Beginners In 3 Minutes Or Less

During the week your morning meditation sessions are about preparing you for the day

The key issue here is to not work yourself up before you get to work. The morning meditation sessions should be 20 minutes in length and should focus primarily on stress relief and preparing for a calm day.

Towards the end of the meditation session take a moment to simply reflect on the key points on how to handle a rude and obnoxious person, by simply bringing the key points to the front of your mind. This is simply a refresher session.

Your afternoon sessions are going to be a very important wind-down session from the day’s challenges. This session will give you an opportunity to deal with anything that may have happened during the day. The first 5 to 10 minutes should be to focus on relieving any stress or anxiety that has built up during the day.

Then once you have done that part of the meditation it is time to review the day. During your day, how did you cope, how did you deal with the person who is rude and obnoxious, did you overreact, what caused you to overact and so forth.

Then once you have identified those issues, reflective meditate on those issues for example, how you could have dealt with those issues better, what you would have preferred your reactions to be, etc. To finish this part of the meditation off, simply reflect in your mind the bullet points on how you want to react and deal with this person in the future.

Before completing this session each night make sure that you do five minutes of meditation on de-stressing and bringing the mind to focus.

Free Guided Meditation For Blissful Deep Inner Peace and Relaxation

Friday nights are important nights for meditating as you need to use relaxation meditation that night so that the stress from the week before does not ruin your weekend. You will need to do a minimum of 40 minutes of meditation if you have had a difficult week. This whole time should be spent undertaking relaxation meditation.

Saturday morning meditation sessions should be used to review the whole week and to reflect on how you have grown during the week. To review how you dealt with issues at the start of the week compared to the end of the week.

Whether you actually moved forward and addressed some of the issues related to the person being rude. This is also a good time to look and decide if during your reflective meditation if there are any issues you need to research that may help you deal with this person.

On Saturday evenings, I like to recommend to people to take time out from meditating and to go out and enjoy themselves. During the week you have grown and now its time to simply take a break.

By developing a meditation plan as I outlined above, you are working towards the resolution of an issue and training your mind to deal with certain types of people more effectively.

Meditation planning does not need to be hugely in-depth, but having a clear plan on how to meditate will mean that your meditation sessions have more purpose and will help you in achieving the objective you wish.

Whilst this meditation plan looked at dealing with an obnoxious person, it could be used for any purpose you require.

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Meditation for Healing: Can Meditation Cure Cancer?

Meditation for Healing - Can Meditation Cure CancerBy Kevin Schoeninger

Meditation is a powerful tool for preventative medicine. It can facilitate self-healing and inspire a deep sense of well-being. In this article, you’ll learn four ways to use meditation for health and wellness.

You’ll also read a profound story of how mindfulness and meditation cured one woman’s cancer.

The body knows how to heal itself. It is equipped with natural self-repair mechanisms that repair broken proteins, kill cancer cells, fight infections, prevent aging, and maintain the homeostasis of the body.

When the body gets sick, whether, from the common cold or something more serious, like heart disease or cancer, it’s almost always because the body’s self-repair mechanisms have broken down, usually because of stress.

When the nervous system is stressed, as it is during the “fight-or-flight” stress response that is so commonly triggered in modern-day life, these self-repair mechanisms are disabled and the body is at risk for disease or injury.

Only when the counterbalancing relaxation response is activated, when the sympathetic nervous system is turned off and the parasympathetic nervous system is turned on, can the body heal itself.

Overcoming Obstacles And Stress In Life With Meditation

Let’s begin with this story of miraculous healing from “Meditation: An In-Depth Guide” (Jeremy P. Tarcher/Penguin, 2011) by Ian Gawler and Paul Bedson.

Bernice Heals Her Cancer (p.274-278, MAIG)

In 1980, Bernice Groeke was diagnosed with melanoma in her calf which she had surgically removed. A year and a half later, doctors found melanoma in a lymph node in her groin and also surgically removed that. A year and a half after that, cancer had spread to her lungs, at which point the doctors said that it was inoperable. They said there was nothing medically they could do for her and that she had only months to live.

Bernice decided to join a 12-week cancer self-help group. Soon after joining the group, the discussion turned to the effect of mindset on handling the physical pain and mental-emotional suffering of cancer. Bernice had never really given much thought to her mindset.

However, as the group discussed the power of mindfulness and positive thinking, Bernice quickly recognized just how negative her usual mindset tended to be. In fact, she had taken it as her duty to be on guard and to warn her family and friends of anything that could go wrong. On the flip-side, she was also quick her warn herself and others not to get too excited about new possibilities because they were likely to end in disappointment.

Bernice realized her mindset was the definition of a “glass-half-empty” approach to life. So, after learning about the benefits of thinking more positively, she decided to change her habitual mindset. To do this, she decided to repeat the affirmation “I am a positive person” anytime she recognized herself going negative.

About six weeks into her new mindfulness and affirmation practice, she was sitting with her husband after dinner when she experienced one of the melanomas pressing uncomfortably against her spine. Her husband noticed her agitation and asked what was wrong.

Bernice replied, “Perhaps the doctors are right. Perhaps I’m just kidding myself. Perhaps I should just accept the fact that I’m going to die and give up on all this other stuff.” (p.275, MAIG)

Her husband was sympathetic to her pain and he was also aware of her new affirmation practice. So, instead of just sympathizing, he replied, “Oh that’s interesting. What are you?”

“What do you mean, what am I?” she replied.

“Oh, I thought you were a positive person now,” he said.

Bernice reflected on this and replied, “You’re right, I am.”

Bernice recalled that, as she said this, she felt a palpable shift inside her body, as if a switch had been turned on. From that moment on, she was able to see the positive in every situation.

Shortly after this inner shift, she was meditating and praying in church and had a profound mystical experience of God’s Presence in which she understood the Biblical phrase “Be still and know that I am God.” From that moment on, her faith was strengthened. She found it easier to follow through on her healthy diet and her healing efforts with meditation. She also became enthusiastic about serving others.

Within six months, scans revealed that her lungs were clear of all tumors. And, within a year, much to their surprise, doctors proclaimed her cancer-free.

Soon thereafter, Bernice volunteered to speak to meditation groups at the Gawler Foundation telling them her story. She beamed radiantly as she spoke and her enthusiasm for life was infectious. Bernice became an inspiring spiritual force.

Several years later, her husband died in his late eighties. Her friends and family wondered how Bernice would take his passing. After all, they had been together for over sixty years.

While she grieved appropriately and was deeply saddened, she surprised them with her resilience. She said, “Well, you know, it is really sad that Wain died and I will miss him terribly, but it will be interesting… I have never lived on my own before. I wonder what it will be like not having to take Wain into account anymore?”

Shortly thereafter, to help with expenses, Bernice took in a student boarder from overseas. They quickly became the best of friends. She taught him of life in Australia and he gave her company and financial support. It was a beautiful new chapter in her life.

Then, in 2009, at the age of 93, and 26 years after her cancer had disappeared-it reappeared. This time, she deteriorated quickly.

At first, she thought she was at fault. She went to Gawler to express her disappointment in herself. Gawler was quick to remind her of her remarkable recovery. For over 26 years, she had lived cancer-free. He reminded her that we all die of something-and that we don’t always know why. He also reminded her of her faith.

Bernice conceded that she had somewhat lost touch with her faith and now she had some doubts and fears of dying.

Gawler encouraged her that doubts and fears were natural human feelings, especially in the face of death. He encouraged her to mindfully recognize her doubts and fears and accept them for what they were-natural feelings toward facing the unknown. He also suggested to Bernice that dying was like “going home.”

He reminded Bernice of her faith and encouraged her to imagine what it would be like to rest in the Divine Presence. He told her that “dying was easy, that she had led a good life, and she could look back on it with gentle satisfaction and no regrets. To die she only had to breathe out and not breathe in again. It would be easy.”

Supported by Gawler’s words, Bernice resolved to focus on the Divine Presence and imagine herself merging with it when the time came.

Bernice died less than a week later, peacefully. And, her funeral was a joyous celebration of her life. Family, friends, and throngs of those whom she had touched with her smiling service came to celebrate what she had meant to them.

A beautiful story.

4 Ways Meditation Supports Health and Healing

So, what can we draw from Bernice’s story that can help us heal and be healthier?

1. Your mindset affects your ability to heal

As we saw with Bernice, her healing began with healing her attitude, her habitual mindset. She recognized her habit of looking at life through a negative and fear-based lens. She was always wary, on guard, and expecting the worst. Before attending the cancer self-help group, she hadn’t really noticed this was a mindset, or that it was detrimental-she just thought she was being conscientious, responsible, and careful.

Bernice learned to change her mindset by affirming, “I am a positive person.”

Now, having a positive mindset is not about making things up or making things better than they really are. It’s about noticing the opportunities that are present in every situation. It’s about seeing what can be done rather than focusing on what can’t. It’s about being present with “what is” and noticing what you can do to move things forward in a good direction.

When you do this, you open yourself to a wider scope of possibilities and become more inspired to take positive action.

How To Be Mindful And Create Your Best Life Ever!

2. The choices you make matter

As you open yourself to a wider scope of possibilities, you realize you can choose to take actions that make a positive difference for yourself and others. Things are not “just the way they are,” they are the result of a series of choices that combine to create specific results.

Meditation supports a state of clear seeing in which you can recognize options and make good choices. Through meditation, you become more able to choose what works and let go of what doesn’t.

As Bernice opened to the possibility of healing, she began to make different choices. She chose to say her positive affirmations to reset her mindset. She adopted a healthier diet. She meditated daily. She increased her efforts to serve others. She widened her community.

In time, these combined with other unseen forces to create healing.

Beautiful Guided Meditation and Script For Relaxation and Healing

3. Meditation itself supports healing

One of the most important things you can do to facilitate healing-whether it’s physical or mental-emotional-is to activate your body’s natural relaxation response.

When you are in stress-mode, over-busy, and over-whelmed, your body restricts energy flow to digestion, immune, and higher-thought processes. Your sympathetic nervous system directs all energy outward and you lose your ability to absorb nutrients, repair your cells, and make good choices.

Our bodies are made to alternate between periods of activity and rest. Most erring on the side of too much activity. We rush from one thing to the next and don’t allow ourselves time to consciously process the events of the day. Then, we spend our sleeping hours actively processing life in our dreams. This hinders deep rest and recovery.

When you consciously relax, using a tool such as meditation, you activate your parasympathetic nervous system, your natural recovery, and repair mode. This brings digestion, immune, and higher-thinking capacities back online. You also begin to process and integrate the events of the day, and of your life up to now, so you can let the past go and be more present with what is.

For these reasons, it’s vitally essential to consciously activate the Relaxation Response at least once a day using a tool such as meditation for at least 10-20 minutes.

Free Guided Meditation For Blissful Deep Inner Peace and Relaxation

4. Meaningful imagery supports healing

Bernice had a strong faith in God. Because of this, she found it quite helpful and healing to imagine herself immersed in the Divine Presence. This soothed and comforted her. Her faith also prompted her to take other healing actions, serve others, and build community.

When we think only of ourselves and our own suffering, it’s easy to get bogged down in feeling “Woe is me.” Widening your vision to realize your Oneness with the larger field of Life inspires and heals. Health and healing occur naturally as a result of the Universal Life-Force flowing strongly and smoothly through your whole being.

Meditation is a powerful way to mindfully recognize blocks to this flow, release them, and center into this deeper enlivening Presence.

Enjoy your practice!

The Secrets Of Deep Meditation For Spiritual and Personal Growth

Clear Quiet Mind Meditations guide you into a deeply relaxed state of being in which your body and mind can rejuvenate and heal. Just click “Play” and follow along. Download on CD Baby or Download on ITunes

Kevin Schoeninger is a writer and teacher of Mind-Body training, including Mindfulness, Meditation, Qigong, and Reiki. He is the author of the book “Clear Quiet Mind” and numerous guided meditations and programs in the field of personal empowerment and spiritual growth.

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3 Types of People Who Can’t Meditate (and How They Can Learn)

3 Types of People Who Can't Meditate and How They Can LearnBy William T Batten

When you spend time on personal development forums, talking with curious people or hanging out with open-minded folk, the topic eventually turns to meditation. And this conversation splits itself into two main camps: those who swear by it; and those who tried it and it didn’t work.

In these communities, the people who haven’t tried it are a minority. That’s cool, though I’m not talking about them today. I’m focusing on those who gave it an honest, solid try and walked away frustrated.

Now, I need to make clear that what I’m about to say is my opinion. It may well be wrong, though I’m confident in it. I base this off my own experiences with meditation and the psychology of the unconscious mind:

My belief is that well over 99% of people can learn to meditate. And most of those who “can’t” meditate, even after giving it some time, seem to fall into three categories.

I Can’t Meditate! 3 Reasons You Don’t and How To Fix It…

The Already-Unconscious

Meditation does many things for your mind and body. If you only use it to relax, that’s great – it’s an ideal tool for that. Just know that it’s like swatting a bug with a suitcase.

It can do so much more. Your unconscious is the source of your emotions. Not just obvious ones like happiness or anger, but complex ones like motivation and concern.

If your emotions are imbalanced or doing strange things, you have options. One option is to find the cause deep in your mind and address it.

The Secrets Of Deep Meditation For Spiritual and Personal Growth

People use meditation because it quietens the conscious mind while giving you useful tools, like patience and acceptance. In this state of inner tranquillity, you can expose and resolve patterns in your own thinking.

But there are people who are in this state all the time. By some quirk of psychology, their conscious mind is always quiet. Their inner dialogue is a whisper, or completely absent.

Does that make these people enlightened?

Maybe, maybe not. But if you think this describes you, then my advice is this:

Practice being patient with yourself. Learn to accept your thoughts. If you judge your thinking, then your mind will keep things from you.

A close friend will stop talking to you if you judge everything they say. Treat your mind as you would a good friend.

Then, meditation becomes easy for you. Simply think about whatever you want to work on. You can skip the techniques around focusing and breathing – those get you to a state you’re already in.

The Meditators by Different Names

Some people meditate but can’t let go, keep their focus or stay on task. They then decide that they tried meditation and it isn’t for them.

For some of these people, you dig a little deeper. You ask about their hobbies and it turns out that they like hiking, painting, swimming, movies…

Maybe their favorite thing is playing with their children. Perhaps they love their jobs.

If you have activities that you love, then you can use these to meditate. If you often lose yourself in the activity – if it leaves you feeling recharged or at peace – then I have good news. That’s the state of meditation.

How Can These Mindfulness Strategies Create A Better Life?

You might think it strange that something like tennis can be meditative. After all, tennis is about speed, sweat, and excursion. But how many tennis players experience time slowing down and the world going quiet, even as they move to intercept a 200 km/hr tennis ball…

Meditation isn’t a special class of thinking that only happens in monasteries. You experience it all the time in your life. It’s about harnessing, expanding and appreciating something that you already do.

The next time you meditate, keep that experience in the back of your mind. Anything that brings you closer to that state is good. If you move further away from it, go back to what you were doing before.

The Inner-Blocked

Then there are people who find it harder to access their unconscious mind. Their emotions are dulled, their imagination is grounded and the above descriptions about playing tennis made no sense to them.

There’s no judgment here. If you think I’m describing psychopaths, I’m not. Some people live highly intellectual lives. There are thousands of rewarding careers that need people like this – people able to rationally think through a problem without getting distracted.

There’s nothing wrong with pursuing satisfaction instead of happiness.

If you find meditation difficult because you’re too conscious, this might be you. When someone tells you to close your eyes and go inside, you don’t know what that means. It’s an unclear instruction and, boy, that must be irritating.

You can learn to meditate anyway. The question you might ask is whether you should.

The general rule is that exploring your unconscious mind enriches your life. It adds unconscious material to your conscious awareness, which opens up what you can do. It gives you more options without detracting from anything you have.

Guided Meditation – Manifesting From the Deep Self By Kelly Howell

Having said that, what you find might surprise you. Most people have a lifetime of experience dealing with strange unconscious materials. Things like random emotions, strange memories, and unusual thoughts flicker through our minds all day. If you’re not used to it, it can be unsettling.

My advice would be to find a meditation coach. Not just any coach, though. You’ll want someone who understands where you are coming from.

Ideally, they’ll have gone through the exact process too. They’ll know how to guide you to the next step and how to handle anything that comes up.

Working with them might be the greatest decision you ever make.

I suppose there’s a fourth category: people who find meditation boring.

It’s supposed to be boring, as remaining still while your brain craves novelty punches through the veils in your mind.

But still. It’s boring.

If you want a fun way to engage your unconscious and explore your mental landscape, look into self-hypnosis. Once you get good at it, it can give video games a run for their money.

And you can get good here:

https://guided-thought.com/downloads/unlock-vault-self-hypnosis/

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