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    • What Is Meditation And Its Benefits – Lesson 2
    • Why Meditate? Why Examine Our Mind? – Lesson 3
    • Meditation Benefits For Health, Brain, and Body – Lesson 4
    • Is Meditation Good For You? 12 Myths and Misconceptions – Lesson 5
    • Emptiness In Buddhism: A Confusing Concept Indeed – Lesson 6
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Meditation Life Skills

by Meditation Life Skills

Mindful Walking Meditation Explained

Mindful Walking Meditation

In this meditation method, you will be able to acquire not just the basic knowledge regarding walking meditation, but extreme power to uplift yourself and your inner experience and sensation beyond tradition and definition.

Walking meditation is usually understood as primarily intended to relieve stress in the legs. While it has this effect, this is not the only meaning of Kinhin.

During sitting, the legs may turn numb, or ‘go to sleep’. This does not mean that the circulation is bad, quite the opposite. There is an old saying in Zen, “A fire that begins in your toes and consumes your whole body”- this is the meaning of this numbness. The smallest thing- even the legs going to sleep- is a subject of investigation in our Zen training.

An ancient question asks, “can you make your body as limp as a baby’s?” When your legs and feet are numb, you will notice that your ankles are usually flexible.

Once when I was having private Dokusan with my Zen master, the late Reverend Dr. Soyu Matsuoka-roshi, Archbishop of Soto Zen North America, which consisted to two normal sitting periods of one hour with Kinhin and no talking both legs had gone completely to sleep by the ending gong. When I stoop up, both feet were absolutely buzzing in my socks.

As I stepped to the altar, the toes of my right foot dragged on the carpet and folded under to where I was partially standing on the top of my foot. I nearly fell down! Sensei caught me. It woke my foot up, but it didn’t hurt.

Kinhin is the extension of the stillness of zazen into the action of walking. In your mind, you should strive to eliminate any distinction between the two as they are more alike than different.

There is a famous Zen saying, “Stillness in Action – Action in Stillness”. We have this calligraphy by the late Reverend Dr. Soyu Matsuoka-roshi of this expression. It also connotes “Silence is Thunder- Mokurai.” This is the more essential meaning of walking meditation- it brings the strength of meditation into the everyday act of walking.

It is also symbolic of the Buddha’s walking round and round the bodhi-tree following his Enlightenment. So it likewise represents your ‘wandering about in the world of enlightenment’, in the words of Dogen-Zenji, the founder of Soto Zen Buddhism, for the first time.

Preparations For Walking Meditation

Preparations For Walking Meditation

Finding a Suitable Place

The place where the Lord Buddha did walking meditation at Bodhgaya after his Enlightenment still exists to this day. His walking path was seventeen steps long. These days the Forest Monks tend to make their walking meditation paths much longer — up to thirty steps long. The beginner may find thirty paces too long because their mindfulness has not yet developed. By the time you come to the end of the path, your mind may have been “around the world and back.”

How To Breathe Mindfully While Meditating For Reducing Stress…

Remember, walking is a stimulating posture, and initially the mind tends to wander a great deal. It is usually better for beginners to start off on a shorter path; fifteen paces would be a good length.

If you do a walk meditation outside, find a secluded place where you won’t be distracted or disturbed. It is good to find a walking path that is slightly enclosed. It can be a distraction to walk in an open area where there is a view, as you may find that the mind is drawn out to the scenery. If the path is closed in, it tends to bring the mind inwards, into one’s self and towards peace. An enclosed area is especially suitable for speculative personalities who like to think a lot; it helps to calm their minds.

Preparing the Body and Mind

Once you have chosen a suitable path, stand at one end. Stand erect. Put the right hand over the left in front of you. Don’t walk with your hands behind your back. A meditation master who visited the monastery where I was staying once commented when he saw one of the guests walking up and down with his hands behind his back: “He’s not walking meditation; he’s going for a stroll.”

By placing the hands in front, it creates a clear determination to focus the mind on walking meditation, to differentiate from “just walking.” The practice is first to develop samādhi, a Pali word that means focusing the mind, developing the mind to one-pointedness by gradual degrees of mindfulness and concentration. To focus the mind, one has to be diligent and determined. This requires a degree of physical as well as mental composure. One begins by composing oneself by clasping the hands in front. Composing the body helps to compose the mind.

Having thus composed the body, one should then stand still and bring awareness and attention to the body. Then raise your hands together in Anjali, a gesture of respect, and with your eyes shut reflect for a few minutes on the qualities of the Buddha, the Dhamma, and the Saṅgha.

Contemplate having taken refuge in the Buddha, the Wise One, He who Knows and Sees, the Awakened One, the Fully Enlightened One. Reflect in your heart on the qualities of the Buddha for a few minutes. Then recall the Dhamma”the Truth that you are striving to realize on the walking meditation path.” Finally, bring to mind the Saṅgha, especially those fully Enlightened Ones who have realized the Truth by cultivating meditation.

Then bring the hands down in front of you and make a mental determination on how long you are going to “walk meditation’,” be it half an hour, one hour, or more. However long you determine to walk for, adhere to it. In this manner, you are nurturing the mind at that initial stage of the meditation with zest, inspiration, and confidence.

Benefits And Advantages Of Walking Meditation

Benefits And Advantages Of Walking Meditation

The Buddha spoke of five benefits of walking meditation. In the order that he listed them in this Sutta, they are as follows: walking meditation develops endurance for walking long distances; it is good for striving; it is healthy; it is good for the digestion after a meal, and the concentration won from walking meditation lasts a long time.

Walking Meditation Instructions For Mindfulness And Awareness HERE…

Developing Endurance for Walking Distances

The first benefit of walking meditation is that it leads to endurance in walking distances. This was particularly important at the time of the Buddha when most people traveled on foot. The Buddha himself would regularly go wandering from place to place, walking up to sixteen kilometers a day.

So he recommended that walking meditation be used as a way of developing physical fitness and endurance for walking long distances. Forest monks these days still go wandering; it is called Tudong in Thai. They take their bowls and robes and walk, seeking out secluded places to meditate.

In preparation for wandering, they progressively increase the amount of walking meditation so as to develop their physical fitness and endurance. They increase the number of hours of walking meditation a day to at least five or six hours.

Good for Striving

Striving, especially to overcome drowsiness, is the second benefit. While practicing sitting meditation, meditators may slip into tranquil states, but if they are “too tranquil”‖ they may start nodding off to sleep. Without mindfulness and awareness, meditation, even though it feels peaceful, can turn into dullness because it has been overcome by sloth and torpor. Doing walking meditation can counteract this tendency.

Ajahn Chah used to recommend us that once a week we stay up all night, sitting and doing walking meditation throughout the night. We tended to get very drowsy around one or two in the morning, so Ajahn Chah recommended we do the walking meditation backward to overcome drowsiness. You don’t fall asleep walking backward!

Once at Bodhinyana Monastery in Western Australia, I went out early one morning, around five o’clock, to do some walking meditation and saw a layman, who was staying for the Rains Retreat in the monastery, doing walking meditation up and down along the top of the six-foot-high wall in front of the monastery. By putting great effort into being mindful of each step, he was overcoming drowsiness by developing a heightened sense of alertness, effort, and zeal.

Good for Health

The Buddha said that walking meditation leads to good health. This is the third benefit. We are all aware that walking is considered a very good form of exercise. These days, we even hear of “power walking”. Well, we are talking here about “power meditation,” developing walking meditation as both a physical and mental exercise. But to get both benefits, we have to bring awareness to the process of walking, instead of just walking and letting the mind wander off thinking of other things.

Good for Digestion

The fourth benefit of walking meditation is that it is good for the digestion. This is particularly important for monks who eat one meal a day. After a meal, the blood goes to the stomach and away from the brain. Thus one can feel drowsy. Forest monks stress that after a meal one should do a few hours of walking meditation because walking up and down helps the digestion. For lay meditators too if you have had a heavy meal, instead of going to bed, go out and do an hour of walking meditation. It will help with physical wellbeing and provide an opportunity to cultivate the mind.

Good for Sustaining Concentration

The fifth important benefit of walking meditation is that the concentration arising out of walking meditation sustains itself for a long time. The walking posture is a relatively coarse or complex meditative posture compared to sitting. While sitting, it is easy to maintain one’s posture. We have our eyes closed so there are no visual sense stimuli, and we are not engaged in any bodily movement.

So sitting, in comparison to walking, is a simpler posture in terms of the activities involved. The same is true for standing and lying down because there is no movement taking place. If one has developed concentration only in the sitting posture, when one gets up from that position and begins with bodily movements like walking, it is harder to maintain that state of concentration. This is because one is moving from a refined state to a coarser state. While we are walking there is much more sensory input.

We are looking where we are going; thus there is visual input. There is also sensory input from the movement of the body. Therefore if we can concentrate the mind while walking and receiving all these sensory stimuli, then when we change from that posture to a simpler one, concentration becomes easier to maintain.

That is when we sit down the strength of mind and power of that concentration carries over easily to this posture. So walking meditation can help to develop strength and clarity of mind, and a concentration that can carry over into other less active meditation postures.

Walking Meditation: Walkthrough

Infographic: How to Practice Walking Meditation

When you practice walking meditation, you place your entire awareness in the process of walking. Many of us walk to get from one place to the next. We feel pressured to move ahead, to arrive at the destination as soon as possible.

But in the practice of walking meditation, we go for a stroll. We have no destination in mind. The purpose of walking meditation is walking meditation itself. We enjoy the process of walking, not arriving at our destination. Follow the simple steps outlined in this infographic to learn walking meditation.

Brought to you by Soulfularogya.com

Infographic: How to Practice Walking Meditation

Most people in the West associate meditation with sitting quietly. But traditional Buddhist teachings identify four meditation postures: sitting, walking, standing and lying down. All four are valid means of cultivating calm and clear mindfulness of the present moment. The most common meditation posture after sitting is walking. In meditation centers and monasteries, indoor halls and outdoor paths are often built for walking meditation.

On meditation retreats, regular walking meditation is an integral part of the schedule. In practice outside of retreats, some people will include walking as part of their daily meditation practice – for example, ten or twenty minutes of walking prior to sitting, or walking meditation instead of sitting. Walking meditation brings a number of benefits in addition to the cultivation of mindfulness.

It can be a helpful way of building concentration, perhaps in support of the sitting practice. When we are tired or sluggish, walking can be invigorating. The sensations of walking can be more compelling than the more subtle sensations of breathing while sitting. Walking can be quite helpful after a meal, upon waking from sleep, or after a long period of sitting meditation.

At times of strong emotions or stress, walking meditation may be more relaxing than sitting. An added benefit is that, when done for extended times, walking meditation can build strength and stamina. People have a variety of attitudes toward walking meditation. Some take to it easily and find it a delight. For many others, an appreciation of this form of meditation takes some time; it is an ― acquired taste. Yet others see its benefits and do walking meditation even though they don’t have much taste for it.

To do formal walking meditation, find a pathway about 30 to 40 feet long, and simply walk back and forth. When you come to the end of your path, come to a full stop, turn around, stop again, and then start again. Keep your eyes cast down without looking at anything in particular. Some people find it useful to keep the eyelids half-closed.

We stress walking back and forth on a single path instead of wandering about because otherwise, part of the mind would have to negotiate the path. A certain mental effort is required to, say, avoid a chair or step over a rock. When you walk back and forth, pretty soon you know the route and the problem-solving part of the mind can be put to rest.

Walking in a circle is a technique that is sometimes used, but the disadvantage is that the continuity of a circle can conceal a wandering mind. Walking back and forth, the little interruption when you stop at the end of your path can help to catch your attention if it has wandered. As you walk back and forth, find a pace that gives you a sense of ease.

I generally advise walking more slowly than normal, but the pace can vary. Fast walking may bring a greater sense of ease when you are agitated. Or fast walking might be appropriate when you are sleepy. When the mind is calm and alert, slow walking may feel more natural. Your speed might change during a period of walking meditation.

See if you can sense the pace that keeps you most intimate with and attentive to the physical experience of walking. After you’ve found a pace of ease, let your attention settle into the body. I sometimes find it restful to think of letting my body take me for a walk. Once you feel connected to the body, let your attention settle into your feet and lower legs.

In sitting meditation, it is common to use the alternating sensations of breathing in and out as an ―anchor‖ keeping us in the present. In walking meditation, the focus is on the alternating stepping of the feet.

With your attention in the legs and feet, feel the sensations of each step. Feel the legs and feet tense as you lift the leg. Feel the movement of the leg as it swings through the air. Feel the contact of the foot with the ground. There is no “right experience.” Just see how the experience feels to you. Whenever you notice that the mind has wandered, bring it back to the sensations of the feet walking. Getting a sense of the rhythm of the steps may help maintain a continuity of awareness.

As an aid to staying present, you can use a quiet mental label for your steps as you walk. The label might be ―stepping, stepping or left, right. Labeling occupies the thinking mind with a rudimentary form of thought, so the mind is less likely to wander off. The labeling also points the mind towards what you want to observe. Noting “stepping” helps you to notice the feet.

If after a while you notice that you are saying right for the left foot and left for the right foot, you know that your attention has wandered. When walking more slowly, you might try breaking each step into phases and using the traditional labels ― lifting, placing.‖ For very slow walking, you can use the labels ― lifting, moving, and placing.

Try to dedicate your attention to the sensations of walking and let go of everything else. If powerful emotions or thoughts arise and call your attention away from the sensations of walking, it is often helpful to stop walking and attend to them. When they are no longer compelling, you can return to the walking meditation. You also might find that something beautiful or interesting catches your eye while walking. If you can’t let go of it, stop walking and do a looking meditation. Continue walking when you have finished looking.

Some people find that their minds are more active or distractible during walking than during sitting meditation. This may be because walking is more active and the eyes are open. If so, don’t be discouraged and don’t think that walking is thus less useful.

It may, in fact, be more useful to learn to practice with your more everyday mind. You can train your mind to be present any time you walk. Some people choose specific activities in their daily routines to practice walking meditation, such as walking down a hallway at home or at work, or from their car to their place of work.

In our daily lives, we spend more time walking than sitting quietly with our eyes closed. Walking meditation can serve as a powerful bridge between meditation practice and daily life, helping us to be more present, mindful and concentrated in ordinary activities. It can reconnect us to the simplicity of being and the wakefulness that comes from it.

Meditation Objects for Walking Meditation

Meditation Objects for Walking Meditation

The Buddha taught forty different meditation objects, many of which can be used on the walking path. However, some are more suitable than others. I shall discuss a number of these meditation objects here, beginning with those most commonly used.

Awareness of the Walking Posture

The first method is awareness of the walking posture. While walking, place all your attention at the soles of the feet, on the sensations and feelings as they arise and pass away. As you walk, the feeling will change. As the foot is lifted and comes down again into contact with the path, a new feeling arises. Be aware of this sensation on the sole of the foot.

Again as the foot lifts, mentally note the new feeling as it arises. When you lift each foot and place it down, know the sensations felt. At each new step, certain new feelings are experienced and old feelings cease. These should be known with mindfulness. With each step there is a new feeling experienced — feeling arising, feeling passing away; feeling arising, feeling passing away.

With this method, we place mindfulness on the feeling of walking itself, on each step taken, on the Vedanā (pleasant, unpleasant or neutral sensations). We are aware of whatever type of vedanā arises at the soles of the feet. When we stand, there is a sensation, a feeling, of the contact with the ground. This contact can produce pain, heat or other sensations.

We place our mindful attention on those feelings, knowing them fully. When raising the foot to take a step, the feeling changes as soon as the foot loses contact with the ground. When we place that foot down, again a new feeling arises as the foot comes into contact with the ground.

As we walk, feelings are constantly changing and arising anew. We mindfully note this arising and passing away of feelings as the soles of the feet lift off or touch onto the ground. In this way, we are keeping our full attention just on the sensations that arise through walking.

Have you ever really noticed before the feelings in the feet as you walk? They happen every time we walk, but we tend not to notice these subtle things in life. When we walk, our minds tend to be somewhere else. Walking meditation is a way of simplifying what we are doing when we are doing it. We are bringing the mind to the here and now, being one with walking when walking. We are simplifying everything, quieting the mind by just knowing the feeling as it is arising and passing away.

It is important to remember when walking to keep the eyes cast down about a meter and a half in front. Don’t be looking around distracted by this or that. Keep awareness on the feeling at the soles of the feet, and in this way, develop focused attention, and clear knowingness of walking while walking.

How fast should you walk?

Ajahn Chah recommended walking naturally, not too slow or too fast. If you walk fast, you might find it very difficult to concentrate on the sensation of feeling arising and passing away. You may need to slow down. On the other hand, some people may need to speed up. You have to find your own pace, whatever works for you. You can begin slowly at first then gradually come to your normal walking pace.

If your mindfulness is weak (meaning your mind wanders a lot), then walk very slowly until you can stay in the present moment of each step. Start by establishing mindfulness at the beginning of the path. When you arrive in the middle of the path, and then mentally ask yourself, Where is my mind? Is it on the feeling at the soles of the feet? Do I know the contact here and now, at this present moment?

If the mind has wandered off, then bring it back to the sensations at the feet again and continue walking. When you get to the end of the path, turn slowly around and re-establish your mindfulness. Where is the mind? Has it wandered off? Does it know the feeling at the soles of the feet? The mind tends to wander elsewhere chasing thoughts of anxiety, fear, happiness, sorrow, worries, doubts, pleasures, frustrations and all the other myriad thoughts that can possibly arise.

If mindfulness of the meditation object is not present, re-establish the mind on the simple act of walking, and then begin to walk back to the other end of the path.

When you get to the middle of the path, again note, I am now in the middle of the path and check to see if the mind is with the object. Then, once you arrive at the end of the path mentally note, Where is the mind? In this way, you walk back and forth mindfully aware of the feelings arising and passing away. While walking, constantly reestablish your mindfulness pulling the mind back, drawing the mind inward, becoming aware, knowing the feeling at each moment as it is arising and passing away.

As you sustain mindfulness on the sensations and feelings at the soles of the feet, you will notice that the mind gets less distracted. The mind becomes less inclined to go out to things that are happening around you. You become calmer. The mind becomes tranquil as it settles down. Once the mind is calm and tranquil, then you’ll find that walking becomes too coarse an activity for this quality of mind. You will just want to be still. So stop and stand to allow the mind to experience this calm and tranquility.

Walking involves the mental volition to move, and your mind may be too focused on the meditation object to move.

Continue the practice in a standing position. Meditation is about the work of the mind, not about any particular posture. The physical posture is just a convenient means to enhance the work of the mind. This calmness and tranquility are known as Passaddhi; it is one of the factors of Enlightenment.

Concentration and tranquility work together with mindfulness; combined with the factors of energy, investigation of Dhamma, joy, and equanimity, they make up the Seven Factors of enlightenment. When in meditation the mind is tranquil, then because of that tranquility there will arise a sense of joy, rapture, and bliss. The Buddha said that the bliss of peace is the highest happiness.

A concentrated mind experiences that peace and this peace can be experienced in our lives. Having developed the practice of walking meditation in a formal context, then when we are walking around in our daily lives going to the shops, walking from one room to the other, we can use this activity of walking as meditation. We can be aware just of walking, simply being with that process. Our minds can be still and peaceful. This is a way of developing concentration and tranquility in our daily lives.

From Sitting Meditation to the Walking Path

If while doing sitting meditation, the mind becomes tranquil with a certain meditation object, then you can use that same object in walking meditation. However, with some subtle meditation objects, such as the breath, the mind must have attained a certain degree of stability in that calmness first. If the mind is not yet calm and you begin walking meditation focusing attention on the breath, it will be difficult, as the breath is a very subtle object.

It is generally better, to begin with, a coarser object of meditation, such as the sensations of feelings arising at the feet. There are many meditation objects that do transfer well from the sitting to the walking posture: for example the Four Divine Abiding: Loving-kindness, Compassion, Appreciative Joy and Equanimity.

As you pace back and forth develop the expansive thoughts based on loving-kindness, “May all beings be happy, may all beings be at peace, may all beings be free from all suffering.” You can use the walking posture as a complement to sitting, developing meditation on the same object but in a different posture.

Choosing a Mantra

If while walking meditation you find that you are getting drowsy, then activate the mind, rather than calm it, with a mantra so that it becomes more focused and awake. Use a mantra-like Buddho, repeating the word quietly to yourself over and over again. If the mind still wanders, then start saying Buddho very quickly, and walk up and down very fast. As you walk, recite Buddho, Buddho, Buddho. In this way, your mind can become focused very quickly.

Let me tell you a story that illustrates the effectiveness of a mantra. When Tan Ajahn Mun, the famous forest meditation teacher, was dwelling in North Thailand, the hill tribes in the area knew nothing about meditation or meditation monks. However the hill tribe people are very inquisitive. When they saw him walking up and down on his path, they followed him in a line. When he turned around at the end of the path, the whole village was standing there.

They had noticed him walking back and forth with his eyes cast down and had assumed he was searching for something. They inquired, “What are you looking for, Venerable Sir? Can we help you find it?” He skillfully replied, “I’m looking for Buddho, the Buddha in the heart. You can help me to find it by walking up and down on your own paths looking for the Buddha.” With this simple and beautiful instruction, many of those villagers began meditating, and Tan Ajahn Mun said they obtained wonderful results.

Contemplation of the Way Things Are

Investigation of Dhamma is one of the Factors of Enlightenment. Contemplating the teachings and the laws of nature can be employed while walking up and down the meditation path. This does not mean that one thinks or speculates randomly. Rather, it is the constant reflection and contemplation of the Truth, the Dhamma.

Investigating Impermanence

For example, one can contemplate Impermanence by observing the process of change, and seeing how all things are subject to change. One develops a clear perception of the arising and passing away of all experience. Life is a continual process of arising and passing away, and all conditioned experience is subject to this law of nature. By contemplation of this Truth, one sees the characteristics of existence.

One sees that all things are subject to change. All these things are not satisfactory. All things are not-self. One can investigate these fundamental characteristics of nature on the walking meditation path.

Recollecting Generosity and Virtue

Buddha continually stressed the importance of generosity and virtue. While on the walking path, one can reflect on one’s virtue or on acts of generosity. Walk up and down and ask yourself, “Today, what acts of goodness have I done?”

A meditation teacher I knew often used to comment that one reason meditators cannot get peaceful is that they have not done enough goodness during the day. Goodness is a cushion for tranquility, a base for peace. If we have done acts of kindness during the day—having said a kind word, do a good deed, been generous or compassionate—then the mind will experience joy and rapture. Those acts of goodness and the happiness that comes from them will become the conditional factors for concentration and peace. The powers of goodness and generosity lead to happiness and it is that wholesome happiness which forms the foundation for concentration and wisdom.

The recollection of one’s good deeds is a very appropriate meditation subject when the mind is restless, agitated, angry, or frustrated. If the mind lacks peace, then recollect your past kind actions. This is not to for the purpose of building up your ego, but recognition of the power of goodness and wholesomeness. Acts of kindness, virtue, and generosity bring joy into the mind, and joy is a Factor of Enlightenment.

Recollecting acts of generosity; reflecting on the benefits of giving; recalling one’s virtue; contemplating the purity of harmlessness, the purity of honesty, the purity of propriety in sexual relations, the purity of truthfulness, the purity of non-confusion of mind by avoiding intoxicants—all of these recollections can serve as meditation objects on the walking path.

Summary

Walking meditations have been done in every culture, in every part of the world, since the beginning of time. Pilgrimages and foot travel are a built-in aspect of who we are. Add walking meditation into your regular practice as one way to reconnect with who we are and where we are going.

You’ll find that its strengths and benefits are quite vast, and it provides another way of approaching meditation and mindfulness which heal the body and soothe the soul. Namaste.

 

Filed Under: Meditation Techniques

by Meditation Life Skills

Should You Use Self-Hypnosis or Meditation? What’s the Difference?

Should You Use Self-Hypnosis or Meditation?Are self-hypnosis and meditation just different terms for the same phenomena? Hypnosis and meditation both produce impressive results when applied properly and consistently.

Meditation has been practiced for thousands of years. Hypnosis has been around as long as people have roamed the Earth. However, the idea of hypnotism wasn’t proposed until far more recently.

While they may appear similar, self-hypnosis and meditation differ in several important ways. One isn’t a good substitute for the other, but both can be powerful tools.

The difference between self-hypnosis and meditation:

Self-hypnosis tends to have an end-goal in mind such as to make you more confident and self-assured, overcome fear or anxiety and stresses, etc. However you frame this activity, you enter self-hypnosis with a specific goal, want, or need in mind to eliminate or enhance a personal desire.

Meditation in its purest form doesn’t always have a specific goal to accomplish. The exception would be a guided meditation or visualization session. The real desire of true meditation is to be able to free the mind of all thoughts, also to calm the nervous system for healing of mind, body, and soul.

1. You’re hypnotized several times each day. Each time you’re more involved with your thoughts than you are with the outside world, you’re hypnotized. You’ve experienced this while watching a movie or reading a book. Have you ever driven in the car, only to wonder where the time went after arriving at your destination? You were hypnotized.

* It has been suggested that people are technically hypnotized after watching only 7 seconds of television!

2. Meditation attempts to be devoid of thought. In most types of meditation, the objective is to concentrate on an object, such as the breath, and create a mental state with minimal thought activity.

3. Hypnosis is dissociative. In a highly hypnotized state, the subject is unaware of his immediate surroundings. It’s akin to being in a dream that’s directed by himself or another person.

* Meditation is the opposite. The goal of meditation is complete presence.

4. Both techniques can be useful tools for managing stress or anxiety. Both can be equally effective for dealing with mental distress:

* Meditation can help by revealing the reality that stress and anxiety are self-induced.

* Hypnosis often uses visualization techniques to experience new ways of reacting to the same stimuli in the future.

5. Hypnosis could be viewed as experiencing something with your senses that’s not really there. When you close your eyes and imagine something, you’re hypnotized. When you relive a conversation in your head, you’re hypnotized. How much time do you think you spend hypnotized each day?

6. Hypnosis is more outcome-oriented. Hypnosis is often undertaken to solve a challenge or to enhance performance. Hypnosis is used to get over a trauma, increase self-esteem, lose weight, or quit smoking. It’s directed at a specific outcome. Meditation isn’t normally applied in this way.

7. Hypnosis is aimed at the subconscious. It’s believed that hypnosis works around the conscious mind and influences the subconscious. It’s easier to address the subconscious while the conscious mind is otherwise occupied.

8. Hypnosis is considered an altered state. Your perception of reality is flawed because your mind is in another place.

* On the other hand, meditation seeks to eliminate everything except the truth. All opinions, beliefs, and preconceptions are dropped. Nothing remains but mental stillness.

In spite of these basic differences, there are actually many kinds of meditation, some of which could be considered similar to hypnosis.

If you’re interested in learning more about either, both techniques can be learned on your own. There are many books, audio programs and video programs available. As with anything else, a great teacher can be helpful.

You already spend a portion of your day in a hypnotic state. Put it to work! Take control of the trances you enter each day.

Hypnosis-The Relationship between Yoga, Meditation, and Self-Hypnosis

Hypnosis-The Relationship between Yoga, Meditation, and Self-Hypnosis

Though no one knows the exact origin of yoga, meditation, and self-hypnosis, one thing is certain, that they are more than thousands of years old.

Eminent scholars are of the opinion that the origins and practice of yoga and meditation can be traced to the Indus Valley civilization. In spite of the fact that these practices give the practitioner a sense of well being and peace, it was not in vogue until recently.

Even though yoga and meditation are often linked together they are also different. Meditation is thought to have been practiced all over the world for a very long time. Self-hypnosis is also thought to have existed in the world for a long time.

These alternate methods of healing and self-healing have existed for hundreds of years in spite of efforts to discourage them by various vested interests, for example, fundamentalists and dogmatists. Doesn’t it make you wonder why some people would want to discourage something as wonderful as self-hypnosis, meditation, and yoga?

Well, the answer is simple. Most people against these methods were people in control – control of other people. And they were under no circumstances willing to relinquish the control they had over the masses because these methodologies thought one how to have control over one’s well being( physical, mental & spiritual).

In many societies of the world, these practices were forbidden. People in countries under dictatorship, communism were forbidden to practice yoga meditation and self-hypnosis. Why? Because communism didn’t allow people to question and receive answers about anything other than what they wanted the people to know. They wanted people who were not in touch with their spirituality, whose consciousness was not awakened.

The Secrets Of Deep Meditation For Spiritual and Personal Growth

They wanted their masses to be like robots and just obey commands. And we all know that yoga takes us to a higher plane and a higher level of consciousness. So people who practice yoga cannot be manipulated according to the whims and fancies of certain people. Because of this kind of oppression many people in the former Soviet union practiced Yoga in secret.

As a person who has lived in a free country all his life, I find this difficult to comprehend, as will all of you who live in a free society. All we can conclude is that if people were willing to risk their lives for the well being offered by yoga there must be something to it. Think of all the sages who realized them selfs and more through yoga.

In the present day of gadgets, where we have some gadgets or other to do almost anything we want, we still have no time for ourselves-no time to take real good care of our well being, our spirituality, of self-awakening. Who is holding you back from yoga? No-one but you yourself.

Take a few moments to yourself, put your feet up and relax. Think of all the benefits that you will gain by practicing yoga or meditation or self-hypnosis. Think of the well being that is the fruits of practicing these self- improvement methods.

Don’t you want to feel good about your self, be relaxed and calm and be able to deal with the vagaries of life confidently and calmly.

Consider adding meditation and self-hypnosis to your self-improvement activities. Meditation and hypnosis are simple but require practice. There’s no better time than the present to get started.

Filed Under: Meditation For Beginners Tagged With: Managing stress and anxiety, Self Improvement Ideas, Self-hypnosis Meditation

by Meditation Life Skills

How To Meditate: 11 Power Meditations You Can Learn

How To Meditate - 11 Different Power Meditations You Can LearnMeditation sounds simple. But it takes discipline to remain still in body and mind. You have to block out the world around you and quiet your thoughts.

You also need to practice at least 10 to 20 minutes a day to get the most out of your meditation.

What is power meditation? A Power Meditation lets you become more awake and more purposeful about your actions. It teaches you how to respond, rather than react, to situations in your life.

While both are true, they only begin to scratch the surface on the deep history and meaning of meditation.

Controlling your attention as you meditate can help you feel more relaxed and at peace. And this peacefulness often lasts far beyond the power meditation itself. So when stress appears hours later, you have the means to redirect it.

To put it simply, meditation is an overall thought process that influences all of the actions one takes on a daily basis. It’s a way of life because meditation goes beyond one single action or activity.

It’s about transforming the power of the mind and the way you think, to become aware of yourself and your surroundings while separating your consciousness from the struggles and activities of your life.

Moreover, there are many, many different ways to practice meditation, with each having a different goal and effect on the body and the mind.

The Health Benefits Of Meditation

There are literally hundreds of benefits of meditation, for body, mind, spirit, and emotional health. One of the most significant health benefits of meditation is that it brings about a sense of calmness and relaxation that leads to a proven reduction in stress levels.

When the body experiences stress, anxiety or fear, it releases special hormones that cause a physical reaction in the body. While not harmful in normal doses, long-term exposure to these hormones can cause serious health risks. Meditation helps to mitigate these effects by training the brain to better control and limit the release of the hormones.

By reducing stress levels through meditation, it is possible to lower blood pressure, reduce the risk of heart disease, stop damage to the digestive system from the overproduction of acids, and maintain a more balanced immune system.

Meditation can also help to strengthen different areas of the brain, slowing the loss of brain mass typically associated with aging and increasing mental agility and memory.

It can also help battle the effects of addition, increase your ability to focus and fight off the effects of depression.

11 Types Of Power Meditations

The first step in understanding the true nature of a power meditation is by realizing that there are several different forms it takes, across different religious and spiritual boundaries. Some of these methods of meditation have been around for thousands of years, maybe even longer.

By examining the unique methods and practices of each type of meditation, you can identify key similarities and draw connections between the actions and the positive effects they bring to the mind and body.

Om Meditation

Om Meditation is one of the oldest and most basic forms of meditation. It incorporates the use of the mantra “Om” to guide you through the process of clearing your mind, regulating your breathing and entering into a calm state. A mantra is a word, phrase, or sound repeated over and over again to help reinforce a specific thought or belief.

In the case of Om Meditation, the mantra used is the sound that the world makes when it is in rest. It stands in contrast to all other sounds, which occur from two or more objects interacting.

It is meant to encourage a sense of universal peace, and help you focus on entering a state of simplicity and freedom. When you are able to free yourself from the thoughts that occupy your mind during normal consciousness, you gain access to a higher level of clarity, which enables you to better see the world as a whole and understand your place in it, as well as the deeper reasons behind different occurrences. It serves as the basis for most forms of meditation.

VIDEO: OM MEDITATION | 10 Minutes | OM MANTRA MEDITATION MUSIC

OM – The most well known and universal of the Bija mantras it is the sound of creation and causes energy to gather and flow upward and outward. Everything in the universe is pulsating and vibrating – nothing is really standing still!

The sound OM in this track vibrates at the solfeggio frequency of 528Hz which is also known as the Love Frequency, Miracle Tone, Frequency of Transformation. It’s known for its powerful transformation effects on the human body as it helps to return human DNA to its original, perfect state, followed by its beneficial effects of an increased amount of energy.

It also helps in balancing and tuning Solar Plexus Chakra which helps in more Self Confidence and Self Esteem.

When we combine these 2 powerful sources of sound and vibration, what we get is totally miraculous. VIDEO SOURCE: Meditative Mind

Primordial Sound Meditation

Another one of the most basic and traditional forms of meditation, Primordial Sound Meditation also focuses on the use of a mantra to enhance the practice. It draws on the Vedas, ancient Indian texts that are the oldest written teachings of Hinduism.

This form of meditation utilizes a Vedic mathematical formula to determine the exact sound the universe made at the time of your birth, which is your primordial sound.

When you meditate, you repeat this sound as your mantra to help you connect with the world around you and attain a higher level of awareness while simultaneously existing in a calm, restful state.

VIDEO: Primordial Sound Meditation
with Deepak Chopra

VIDEO: Guided Primordial Sound
Meditation: Chopra Center Mantra

This four-part guided meditation was developed by Deepak Chopra and is the foundation of the Primordial Sound Meditation methodology. It includes components of self-reflection, self-awareness, transcendence, and intentions for mind, body, spirit, and emotions. 

Kundalini Yoga Meditation

Meditation and yoga are deeply intertwined, with each sharing a common origin in the spiritual traditions of India and the surrounding region. Kundalini Yoga, as the name suggests, focuses on special moves within the standard realm of yoga positions that enhance the meditation process, with the end goal of unleashing kundalini energy.

This energy is believed to be one of several forms of spiritual Shakti that exists within the body, manifesting as a coil that sits at the base of the spine.

By entering into specific poses and creating a serene mental state, Kundalini Yoga seeks to uncoil that energy and raise it up through the body, reaching the mind where it helps bring about enlightenment.

VIDEO: Guided Kundalini Yoga Meditation

Mindfulness Meditation

While many different forms of meditation seek to bring about a specific state of mind, or rather an absence of specific ways of thinking, Mindfulness Meditation doesn’t actually try to change you. Instead, it places the focus on enhancing your awareness, making you more mindful of your surroundings, your actions, and everything else in your life.

It typically consists of sitting on the floor or on special meditation mats, though different practices and traditions include different seating patterns. Ultimately, the way you sit doesn’t matter as much as your stillness and awareness of your body. Mindfulness Meditation also includes a focus on steady, regular breathing that is purposeful rather than absent-minded.

VIDEO: Guided 10 Minute Mindfulness Meditation

Finally, Mindfulness Meditation requires you to become aware of your thought process and all of the information around it. Rather than attempt to get you to stop thinking altogether, this type of meditation is about reflecting on your thoughts and how they fit into your life as a whole.

By relaxing and allowing yourself to address all of your thoughts, you become more self-aware and more present in all of your thoughts and actions.

Reflective Meditation

This type of meditation is similar to Mindfulness Meditation in that is also focuses on analyzing thoughts rather than ridding your mind of them completely. The key concept here is that you focus on one specific thought or concept, with the end goal being to cultivate and strengthen that concept within your life.

By reflecting on every aspect of a concept, especially as it relates to you and your current circumstances, you train your mind to focus on achieving that concept and looking at the world in that way. For example, you can use Reflective Meditation to focus on something as broad as happiness, starting out be entering into a standard meditation pose and focus on what happiness really means to you.

VIDEO: GUIDED REFLECTIVE MEDITATION – Seeing Your True Self

See your true potential, beauty, and brilliance by using this guided meditation to strip away old beliefs. Remove the blocks of your old thinking and discover the person you always have been but may never have truly seen before — an amazing, wonderful human being. MP3 Download version of this audio here: http://www.cdbaby.com/cd/thehonestguys79

As you reflect on the concept of happiness, you will start to think about the different things in your life that make you happy, such as your friends or family members. This leads to examining the ways in which your life does not include happiness, which in turn allows you to identify the specific people or situations causing the blockage.

This process helps you to focus more on the good things in your life and less on the things that cause stress, as you are training your mind to emphasis the positive and joyous over the negative.

Chakra Meditation (heart-centered meditation)

Chakra Meditation involves inward reflection and self-evaluation to align the chakra in the body, which are different forms of energy that together compile the whole of your existence and your perception of yourself. The belief system behind this form of meditation states that there are seven different chakras that comprise the different elements of your being, chief among which is the chakra of the heart.

Chakra Meditation that focuses on repairing and realigning this energy is known as heart-centered meditation and is meant to increase your confidence, compassion, and acceptance. The meditation practice involves the same starting point as other forms of meditation, wherein you need to focus on your breathing and mental awareness in order to enter into a state of reflection and openness.

VIDEO: Meditation: Awakening Your Heart Center

It’s time to connect with your inner heart space. In this wholesome Heart Center Meditation, Christie Sheldon guides you to pure, loving consciousness by peacefully awakening your heart center.

This guided Heart Center meditation will have you beaming, “I love! I love! I love it!”

In this video, Christie Marie Sheldon, one of the world’s leading experts in energy healing and intuition coaching, wraps you in a bubble of pure, loving energy and teaches you how to breathe light into your heart. By awakening your heart center, you infuse even your subatomic particles with vitality and compassion.

You’ll come out feeling full of love, calm, revived, and able to tackle any challenges that may lie in your way.

ABOUT CHRISTIE MARIE SHELDON:

Christie Marie Sheldon, a fully realized intuitive healer, and the author is the #1 in-demand author at Mindvalley and is committed to using her gift to help people eliminate their energy blocks, raise their vibrations, manifest their ideal realities, and receive instant healing from the Universe.

Over the past 18 years, Christie has spoken on radio shows, seminars, and has conducted over 30,000 private consultations for clients (some of whom are renowned political and business leaders).

The most distinct element of Chakra Meditation is the emphasis on recognizing and understanding that you are not an individual separate from the world, but rather a component of the world at large. By shifting your consciousness away from this exclusionary perspective, and opening your heart and your emotions towards the view that you are in harmony with the universe, you can achieve higher levels of calmness and self-confidence.

This meditation allows your heart chakra to heal and grow, so that it may become more in line with the other chakra. This enables you to achieve a greater level of emotional and mental balance in your life, as it leads to you feel less isolated and less like you are at odds with your surroundings.

Visualization Meditation

Visualization Meditation also carries some similarities to Reflective Meditation, though instead of focusing on an overall concept or feeling, it involves focusing on an overarching concept, idea, or belief. It is a powerful form of meditation because it can lead to significant and impactful change in your life, but it is also one of the more difficult forms of meditation for people to get into. This is because many people view Visualization Meditation is a passive process, akin to daydreaming in that its focus is on thinking about doing something. While Visualization

Meditation does involve a great deal of thinking about action, it is not solely about though. Most people fail at Visualization Meditation because they never take the next step in the process, which is translation the thoughts developed during the meditation into reality.

Think of Visualization Meditation as a dedicated time to explore your desires, beliefs, and convictions. It requires you to identify something that you want in your life, such as earning a promotion at work or winning the love of a particular person, and examine how it would affect your life.

By devoting more of your thoughts and consciousness to this desire, you can understand it at a more intricate level, which allows you to determine if it is something you really want. It also allows you to formulate specific plans to bring this desire to fruition, as the reflective process and time spent exploring the reality of the matter helps you identify obstacles.

VIDEO: 5 Minute Guided Visualization Meditation To Manifest The Life of Your Dreams

If you do not know exactly what you want, then you will not get exactly what you want. This visualization meditation is 5 minutes which can seem very short but it is short on purpose. This way you can do this every day, even on those days that you do not have time. It also forces you to decide what you want in a short amount of time. If you are not certain of what you want out of life, the time is now to decide.

Visualization Meditation forces you to open your mind to a concept, understand it intimately, and prepare yourself to perform the actions necessary to really bring it to life.

Vipassana Meditation

Vipassana Meditation has its roots in the oldest practices of Buddhism in India, first appearing over two millennia ago and passed down across the generations of practitioners. The main concept being Vipassana Meditation is gaining an understanding of the true nature of the things in your life, particularly in terms of how your body and mind function together and interact with your surroundings.

It is a type of intensely introspective meditation, as it is built around self-evaluation and self-discovery on an extremely intimate level. It uses many of the common practices found in other types of meditation, such as rhythmic breaking and the use of mantra, to help clear the mind of noise and excess thoughts, forcing it to focus on itself and address all unresolved issues by exploring the interconnectedness of life.

When practicing Vipassana Meditation, you must be open to looking at yourself and thinking about why you are the way you are. Though it is possible to practice Vipassana Meditation with the intent of understanding a specific aspect of yourself, such as determining the origin on a phobia or recovering from a singular traumatic event, it is most effective when embraced in a holistic manner.

As you think about the way your mind and body connect, and the way you feel about specific aspects of yourself or portions of your life, you can look beyond the surface of the matter and begin to see the true nature of the situation.

VIDEO: 10 Minute Vipassana Meditation

Vipassana Meditation can help you to understand the characteristics of yourself, such as why you feel jealous of a coworker or why you are attracted to a specific person. It also helps you think more openly about the actions of others, such as identifying that you were passed on for a promotion because another employee is objectively more qualified for the position.

Zen Meditation (Zazen)

Zen Meditation, also known as Zazen, is the core practice of Zen Buddhism, which is one segment of the religious practice of Buddhism. Zen Buddhism is most common in Japan, dating back thousands of years and placing its emphasis on achieving a balanced and enlightened state that allows you to think about everything in your life more clearly.

Zen Meditation includes several specific actions and steps to begin, starting with sitting on the floor, either directly on the ground or using a small pillow known as a zafu. Once seated, you need to assume one of several different sitting positions.

The Full Lotus position, which involves crossing your legs in front of you and placing each foot on the thigh of the opposite leg, maybe one of the most visually familiar poses when it comes to meditation. The main purpose of each pose is to create stability so that you can sit for extended periods of time and focus on your breathing and mental clarity without letting your mind drift onto your body.

As you continue to sit and embrace the process of Zen Meditation, you will slowly begin to slow your mind and allow your thoughts to pass freely. The goal is not to stop thinking, but to stop judging.

Zen Meditation is about eliminating the typical judgments and preconceived notions you have in regard to all things, as this inhibits your ability to think clearly and reflectively. Thinking judgmentally also stops you from entertaining certain thoughts or concepts, which impedes your ability to be open-minded and achieve greater mental clarity.

VIDEO: Zen Meditation Instruction (How to Meditate)

Zen Meditation Instruction from Yokoji Zen Mountain Center (http://www.zmc.org). Instruction is given on how to sit zazen (seated meditation) in various positions – full lotus, cross-legged, using a chair; also tips on breathing and how to go in to and out of meditation periods.

During a session of Zen Meditation, you allow your thoughts to pass through your mind however, they manifest, never actively directing them, stopping them, or otherwise interfering.

This process helps you to address deeper issues preventing you from thinking clearly, and encourages a more profound and unified view of life. In essence, it teaches you to stop getting in the way of your own mind and experience more mental and emotional peace.

Transcendental Meditation

Transcendental Meditation is a more recent form of meditation that first came into popular practice during the 1950s when Maharishi Mahesh Yogi began a series of tours across the world to teach it to large groups of people.

Over time, the practice was adopted by numerous celebrities, while it also became the subject of multiple scientific studies to monitor its effects on the mind and body. It includes a specific structure and methodology, which beings with sitting in a relaxed position and closing the eyes to help enhance the mental presence within the reflective state.

It draws on the long history of traditional meditation, as it also uses the mantra as a means to encourage reflectiveness and ease you into a deeper state of awareness and mental relaxation. However, Transcendental Meditation requires you to speak the mantra silently to yourself rather than out loud, as other forms of meditation do.

Transcendental Meditation also only lasts for approximately 15-20 minutes each session, with sessions only occurring twice a day. During these meditative periods, Transcendental Meditation encourages you to allow your thoughts to flow freely through your mind.

VIDEO: An Introduction to the
Transcendental Meditation Technique

http://tm.org John Hagelin, Ph.D. speaks about the Transcendental Meditation technique.

As you repeat your chosen mantra in your mind, you bring a greater sense of unity to your body and overall mental state. This allows your mind to let go of the negative, stressful, or otherwise harmful thoughts that fill it during other times.

As you focus on the power and relaxation that the mantra brings, you are able to focus on other aspects of your life and identify the root causes of your unhappiness. Though it is often practiced as part of a religious system for many Buddhists, Hindus, and other sects, Transcendental Meditation also allows for a secular reflection period that encourages self-improvement.

Yoga Nidra Meditation

Despite its name, Yoga Nidra is not a form of yoga, as most people understand it. Rather than being about a specific set of stretches and actions, Yoga Nidra is about maintaining the highest amount of mental and physical relaxation possible.

It is a type of meditation that focuses on turning the majority of the senses inward in order to create a high level of self-awareness, rather than directing all conscious and sensory awareness on the outside world.

The main difference between Yoga Nidra and other forms of meditation is that it relies on a set of external auditory commands, such as instruction by a yogi or a set of recordings, to guide you into the state of relaxation.

As you take control of your breathing and your thought process, you slowly disconnect your senses from the world around you and shift them onto yourself, so that you may become more aware of your own feelings and thoughts.

Yoga Nidra helps you achieve what is known as a “yogic sleep” state, which is similar to the feeling you might experience as you are drifting off into sleep. While you are in this state, you are more in tune with your mind and better able to experience your thoughts in a pure and enlightened state, all while staying conscious and in control of your body and mind. It is a long-standing practice in Hinduism and Buddhism, as well as other forms of religions that incorporate meditation as a core tenant.

VIDEO: Yoga Nidra 20 Minute Guided Meditation

Yoga Nidra is the ultimate relaxation technique for releasing stress and tension held in your body. Experience a deep level of relaxation, with this easy to follow meditation and allow your body to restore and balance itself.

This form of meditation is meant to show you the power of the mind when not distracted by the outside world through the external senses. It encourages you to let go of stresses and free your mind of any harmful thoughts that would otherwise prevent you from achieving a calm state of awareness.

The Bottom Line On Meditation

  • Meditation is something everyone can do to improve their mental and emotional health for any aspect of their life.
  • You can do it anywhere at any time, without special equipment or memberships just by being open and learning a few simple techniques to get you started.
  • Alternatively, meditation courses and support groups are widely available online and in most large cities.
  • There’s a great variety of styles too, each with different strengths and benefits. It’s important to explore meditation and find a method that works for your life.
  • Trying out a style of mediation suited to your personal goals is a great way to improve your quality of life, even if you only have a few minutes to do it each day.

Filed Under: How To Meditate

by Meditation Life Skills

Stress Management: 5 Ways to Unwind & Feel Calmer

Stress Management 5 Ways to Unwind & Feel CalmerStress is a normal part of our everyday lives, yet it is something that requires our attention or else, it can turn into a bigger concern.

Dealing with stress is tricky, but you can learn to manage stress and lead a happier life. Following are a few ways that can help you relax, unwind and keep stress at bay:

Indulge in Physical Activities

It may sound contradictory, but experts say that physical exertion can help cure mental fatigue. When you indulge yourself in physical activities, your body releases endorphins in the bloodstream, also known as feel-good chemicals. Endorphins are responsible for your happy mood and calmer state of mind. Therefore, it is said that regular physical activity can help with managing stress effectively.

Indulge in Physical Activities

Keep a Journal

You may think of it as something ‘old school’ but writing about things that make you sad or upset is the best catharsis. Keep a journal and write about all those things that contribute to your anxieties. Talk to yourself about how your day went, how did you feel, things that previously made you sad, things that made you feel uncomfortable, and more. It is the best way to put things in perspective.

Your stress journal will help you find out about all those things that trigger stress. Once you get to this point, try your best to avoid everything that triggers feelings of sadness and anxiety in you.

Keep a Journal

Try Herbal Remedies

There are various herbs and plants that are considered quite effective for countering stress as well as anxiety. Some of the best ones include:

Lavender: Lavender is famous for its calming effects. If you’re a fan of aromatherapy, you must have heard about how beneficial lavender oil is. It is included in many aromatherapy products including massage oils, moisturizers, and even bath salts. As mentioned by a study, aromatherapy with lavender oil can reduce work-related stress for days.

Lavender

Chamomile: Another magical herb that is mostly consumed in the form of tea is chamomile. Chamomile tea is said to be an excellent cure for not just stress and anxiety, but insomnia as well. It can relax your stressed muscles, reduce irritability, and boost the mood.

Chamomile

Medical Marijuana: Cannabis is one of the most reliable plants when it comes to countering stress. It has been legalized in various states of America and Canada because of its amazing medicinal benefits. According to multiple studies, a single puff of marijuana can significantly reduce everyday life stress. If you’re not into smoking, you can try THC concentrates instead.

Medical Marijuana

Time Management is the Key

Most of the time, one feels overwhelmed because of everyday tasks. Even though it is natural, it contributes a lot to the stress levels of the human body. Hence, it is safe to say that time management can help with lowering stress levels. All you need to do is prioritize the tasks that require immediate attention and come to terms with the fact that you cannot do everything in a single day.

Make a weekly list of tasks according to their importance. Also, make sure to create buffer times, you never know when you have to deal with an emergency situation and in the end, take some time for yourself as well. After all, you need your own slot to unwind and relax.

Time Management is the Key

Get Adequate Amount of Sleep

The unhealthy sleep cycle can contribute to your stress in so many ways. In fact, according to science, the lack of sleep is one of the significant causes behind everyday life stress. Thus, an adequate amount of sleep is crucial to function properly. According to health care experts, the best time to sleep is from 10-11 PM to 6-7 AM.

In a nutshell, you need to fix your routine and unhealthy habits in order to fix your sleep cycle. Declutter your bedroom, switch off your cell phone, try different relaxation techniques, avoid beverages with caffeine before sleep time, and give your brain some time to de-stress and let loose. Make your sleep a priority!

Get Adequate Amount of Sleep

About the Author:

Jack is a psychotherapist and neurodegenerative disorders expert. He has been practicing in New York for 25 years now, and since then he has been fighting to make marijuana legal in the United States for it comes with numerous health benefits. You can read his blogs at https://thegreenace.ca/.

Filed Under: Benefits Of Meditation

by Meditation Life Skills

Spiritual Affirmations Mp3 For A Life Of Divine Expression

Spiritual affirmations are meant to take you nearer to your Divine expression of your true Spiritual self.

Download and listen to the Mp3 daily as a meditation to start your day, or just read the ones given below. You can make your own with similar ideas and repeat them during your meditation session as a mantra.

In a sense, spiritual affirmations are similar to prayers. Repeating them daily will give a spiritual bend to your mind. In this age of crass materialism, these affirmations will help you live a more balanced life.

Spiritual Affirmations Mp3 For A Life Of Divine ExpressionThe difference between spiritual and other affirmations is that the former are non-materialistic. Spiritual affirmations are mainly for the enlightenment of the soul.

You can use these affirmations irrespective of your religion. Whether you are a Christian, Muslim, Hindu, Buddhist, Jew or of any other faith, it really does not matter.

These affirmations will fine-tune your subconscious mind with your spiritual essence or being.

Spiritual Affirmations For A Life Of Divine Expression:

I’m grounded and centered.
I feel the presence of a power greater than myself.
I’m a divine expression of a loving God.
I release fear.
I release pain.
I live in love.
I live life in the here and now.
I trust the flow of life.
I’m the healing light of Spirit in action.
I ask for and listen to my inner guidance.
I carry serenity and calm with me.
I accept conditions and individuals as they are.
I’m the freedom of the wind.
I’m the sun rising on a crisp fall morning.
I am the small shared smile of a stranger.
I am the laughter of a youngster.
I’m the light of peace.
I am the breath of Spirit.
I am the strength of a thousand horses.
I am the bravery of a new day.
I am the love of a tyke.
I am joy. I am constantly present.
I’m whole.
I am grateful!
God’s love is working through me now and forever.
All my thoughts, words and actions are divinely guided.
I’m a spiritual being having a human experience.
Everything that’s happening is only for the highest good of me.
I with patience and respect ask for Divine guidance on anything and everything.
The Universe naturally and freely provides for all my needs.
My brain and body are in complete alignment with the Universe and I’m always in the flow.
I’m responsible for my own spiritual growth.
I trust that everything in my life is working for my highest good and I’m receiving all that I am meant to have.
When I love individuals more, I receive even more love from them in return.
I’m a divine expression of a loving God.
I release fear. I let go of the pain. I live in love.
I’m a loving, kind and forgiving individual, in accordance with my spiritual nature.
I ask for forgiveness from all those whom I might have wronged and forgiven all those who might have wronged me. All is well.

Using Affirmations to Your Advantage

Today, there are so many hurdles and challenges in the world. People like you and I need constant pushes from ourselves, friends and families to keep going, fighting and succeeding. Affirmations come in handy in situations like these.

An affirmation is a solemn and positive declaration that you tell yourself to create a change in the way you feel and think.

Spiritual Mantras For Success – How To Become More Spiritual

Here are some of the most common affirmations:

“I am going to be who I chose to be.”
“I love and accept myself for who I am.”
“I am healthy in my body and spirit.”
“I become better each day in every way.”

These affirmations can improve the way you perform and relate to other people by telling your sub-conscious that you can improve even more and achieve success.

Now, to enjoy the effects of affirmations in our lives, it is good to know the right way to do the affirmations. Here are some of the helpful guidelines:

1. Come Up with an Affirmation You Will Use

You can use the affirmations above or look for one that can work for your specific needs. You can even come up with your own affirmation. All you have to do is make it powerful and convincing when you say the message to yourself.

2. State It in the Present Tense

Affirmations are most effective when said in the present since they imply an event or task in the present. The present convinces you more than the future tense that is still to take place. Also, use “now” and “today” to make your sentences commanding.

3. Always Be Positive

Don’t use “no” or “not” in your sentences since they indicate the things that you have to remove. Focus more on the things that you want. Remember, affirmations have to be positive to reinforce you to the thing that you want.

4. Make It Brief and Specific

Affirmations are words that you have to repeat to yourself every day. Make sure that you keep it short to make it easier for you to say.

Shorter sentences also have a stronger impact on your subconscious mind. It keeps the ideas straight forward to the message you want or need to do.

5. Repetition Is Important

Repetition is key in affirmations. It is a mantra that you will have to keep telling yourself so your subconscious is convinced that you want to change.

6. Give It More Emotion

You have to have more feeling when you say your affirmations. This will not work to your best advantage if you said it mechanically. Be passionate as you say the words to yourself and take the meaning to your heart so you won’t forget.

7. Believe and Persist

Belief in the affirmations is something you will have to develop in time. It may not come right away but belief in your affirmations is a must if you want to improve.

This is also the reason why you have to persist in doing the activity. Have faith in your efforts. You have the power in your hands so just keep doing it until you feel it in yourself.

Learn The Secrets Of Deep Meditation For Spiritual and Personal Growth HERE…

The Amazing Benefits of Visualization

Visualization refers to the use of imagination to see images and desires in the mind and to consciously make them come true. Recent studies show that visualization, along with feelings and concentration, is enough to fuel a desire to bring positive changes in people’s lives.

Most people think that the power of visualization is too good to be true. However, it has been proven that it can alter circumstances that affect important events in one’s life. It is used to attract work, love, and possessions. In addition, psychologists use visualization to help their patients in breaking destructive habits and consequently improve their health.

The idea behind visualization is the power of thought that affects people and the environment. People can use this method when faced with unpleasant situations. People who sense arising conflicts can visualize tactful and reasonable adversaries before starting a dialogue with them and can expect a non-violent conversation. People are generally responsive to thoughts, behavior, and feelings; and they react accordingly.

People who think negatively when handling unpleasant situations are commonly fearful and not confident about themselves. This attracts negative behavior from concerned parties attracting trouble instead of meaningful resolution.

How Affirmations Can Make Your Dreams Real

Positive thoughts reveal affirmations. This goes to show that affirmations can only take place when people are optimistic or constructive about something.

In time, these constructive thoughts are embedded deep down into the central realization of individuals and will serve as a motivation for their existing and imminent actions. Affirmations act as guides so that people will eventually live a normal and happy life. What is desired is sought and fulfilled in its truest sense.

The problem is that many people tend to neglect and overlook the strength of affirmations in conquering and prevailing over some particular unfavorable attributes and unconstructive, regular plan of thought of the mind. Some people, likewise, do not understand the “power of affirmations” in dealing with various flaws and limitations in an individual’s character in a positive way.

Affirmations can be either constructive assertions or propositions that are induced into one’s inner insight. The process of inducing affirmations can be done both through subliminal processes such as hypnosis or can be asserted verbally during the mind’s conscious state.

The utilization of affirmations can be considered as a healing process because it eliminates the presence of any negative “self-scripts,” and reintroduces or improves the affirmative “self-scripts.”

In reality, affirmations can do many things that can bring about positive results. Knowing the real functions of affirmations can make people realize how these things can help them triumph in a game, conquer fear, realistically lose weight, heal the body as well as the spirit or the soul, etc.

Affirmations can do many things, as long as you do them correctly. If you are not yet aware of how to maximize affirmations and make them work to your advantage, here are some pointers that you need to know:

1. Make use of them on a regular basis.

The human mind is a complex and multifaceted structure made up of various nerves that generate millions of impulses throughout the body. Therefore, if the mind is constantly bombarded with affirmations, the impulses that it generates will be carried out throughout the body.

It is important that the mind be accustomed to the affirmations needed to boost one’s self-confidence or improve one’s performance in work or in a game.

2. Take praise and give thanks.

If you can accept compliments, you can open the door to a more positive self-image, which is a good way to safeguard yourself from the negative “self-scripts.” To boost a negative self-image, learn to accept compliments and affirmations as genuine statements of how others feel about you.

The problem with most people is that they regard compliment as something that is untrue or something that they consider as an offense.

To teach yourself how to accept compliments and affirmations, try to ask people close to you to tell you something positive about yourself, something they like or respect.

Then, with a straight face, respond to the compliment by saying, “I am sorry, I cannot permit you to feel that way.” Try it just once, and you will hear how absurd that sounds. Yet, that is exactly what you are doing if you cannot accept affirmations such as compliments.

Affirmations should make people feel or think better about themselves, without even trying. There may be many favorable ways of making a cheerful and contented life, but what people should keep in mind is that affirmation is one major key to success, whatever methods you wish to employ. All it takes is a positive mind to make your dream a reality, and not just a miracle.

Conclusion

Affirmations can work to your advantage and help you turn into a more improved and productive version of yourself.

Learn how to do things properly and you will surely benefit from the positive things affirmations can give to your mind, body, and spirit.

Filed Under: Meditation For Beginners, Recommended Tools

by Meditation Life Skills

How To Meditate: 5 Ways To Deal With Intrusive Thoughts

How To Meditate - 5 Ways To Deal With Intrusive ThoughtsBy Deborah Kukal, Ph.D.

“I can’t meditate! My mind won’t stop, my thoughts are racing – it makes me want to give up!”

Meditation can feel like a thought-wrestling rodeo. But you’re not alone – intrusive thoughts are normal, even for experienced meditators.

I laughed out loud when I first encountered that truth. I was reading The Cloud of Unknowing, a classic meditation book from the 13th century because I was pretty sure I “wasn’t doing it right.” And I discovered that the writer – a venerable monk (or nun? It’s anonymous, after all!) who spent hours each day in meditation, over years of practice – was dealing with intrusive thoughts.

What a relief! It’s the same today. Father Thomas Keating, the Trappist monk who developed Centering Prayer, recognizes intrusive thoughts as a normal part of quieting our minds and hearts. He says “acknowledge the thoughts; then smile, and refocus”.

But how do you “refocus”? What exactly can you do when your mind is full of ideas and plans, thoughts or worries, and they just won’t quit?

5 Ways You Can Move Your Thoughts Into Deeper Meditation.

1. Get ready.

The first part of effective meditation is preparation. Spend 20 minutes writing your thoughts and worries before you start to meditate. Just get them down on paper – no fancy writing, no looking for answers, and no censorship from “what I should think”. Write down thoughts as they come, no matter how irrational and crazy they may sound. In fact, the crazy ones are especially helpful!

And then – wad it up and throw it away! Your right brain has released the thoughts, so they don’t need to circle any longer. Your left brain has processed the words, giving you some distance and a different perspective. Your brain knows what’s important, and will deal with it. The rest is irrelevant. Trash it.

Now your mind is ready to meditate.

2. Get friendly.

Even when you have prepared, thoughts will come. No worries – no fighting them off. When we fight with our intrusive thoughts, we end up focused on the very stuff we’re fighting. Welcome them, let them move on by, and notice what comes up next.

And smile. Remind yourself you are normal. Thoughts happen with meditation. It means you’re doing what you need to be doing. Good work!

3. Get intentional.

Notice your breathing. Become aware of where it happens, how it feels. Move into it. Be intentional with your breathing. Do 2 or 3 rounds of 4 x 4 breaths. Breathe in for 4 counts. Hold for 4 counts. Release for 4 counts. Rest for 4 counts. Notice how it feels. Then try a couple of rounds of 4-7-8 breathing. (link to 4-7-8 article) Breathe in for 4, hold for 7, release for 8. (Just don’t do too many of those, or you may find you’ve fallen asleep!) And just be.

4. Get spiritual.

Want to open your mind to more spiritual experience? You can lift up and release each thought to the mind of God, and deepen your meditation. As you notice a frustrating, frightening or distracting thought, lift it up. And as you do, offer your thought and yourself into a larger truth.

“I lift up my thought to your truth.”

“I open my mind to your wisdom.”

“I release my heart to your love.”

See how it unfolds. Meditation can take you deeper than you’ve ever been before.

5. Get support.

Guided imagery lets you relax into meditation with someone who will show you the way. As you learn to meditate, or any time your peace is disturbed, guided imagery helps to focus your thoughts and deepen your meditation. Try it. The experience may surprise you. And it will be different every time.

More and more, as you begin to refocus, you’ll see intrusive thoughts as a natural part of your meditation journey.

And you will move deeper into the home in your heart.

Meditation Tip: Meditating With a Chattering Head

It’s the first day of meditation class. The group is sitting in a circle, and people shuffle and twist in their seats as we prepare to turn out the lights. Finally, one person shares his fears. “What if I won’t be able to do this-what if I can’t make my thoughts stop?” Others look relieved that they’re not the only one. “I can’t calm my mind–I’m just too distracted!”

My students are not alone. Even the anonymous monk who wrote The Cloud of Unknowing, a 14th century classic on meditation, talks about dealing with intrusive thoughts. The monk (or maybe it was really a nun… I’ve always wondered…) was a meditation expert. He (or she) meditated every day, all day long. Even so, intrusive thoughts still happened.

Mind chatter. It just is. Our minds buzz and flit, even when we don’t want them to. It’s how we’re made.

But even though you know it will happen, you can still learn to calm your mind. You can learn some steps to help your thoughts quiet. Sure, there will be times when your mind is full of busyness. But it can get better. For a few moments, more and more each time you meditate, you can find a place to rest. You can find this in your own space. In your own peace.

Your body knows how. You just need to set it free.

Begin by noticing your breathing. When thoughts come, breathe into the muscles in your face. Let your breath gather up the tension, and then release. Notice how your breath feels in your sinuses. Let your breath move all the way up your nose and through your mind… gathering up thoughts and releasing them.

And then begin to notice your body.

Notice where you feel the warmth… and where you feel cool. Notice where you feel relaxed… and where any muscles feel tense. Breathe through the tense muscles, gathering up tension and releasing it… and notice how it feels now.

And now, just notice your thoughts going by… like leaves moving down a stream. Notice them from the grassy bank, where you are resting. Notice them moving past overhead, like the clouds moving by… some of them stormy… some soft and small… and notice any blue patches in between.

And begin to pay attention to the clear spaces too… They’re there. Small at first, and then longer-and you forget to notice them, and your thoughts drift, and you watch them go by… And now, you’re meditating.

This is one way, one path to quieting your thoughts. We’ll look at others, in other articles. But this path, of breathing, and releasing, noticing and noticing again-this will be useful to you all thorough your meditation.

Even when you’re as experienced as that anonymous monk! (Or nun…I really do wonder…)

Dr. Deborah Kukal is a licensed psychologist with a broad sense of her home in the world. She is Board Certified in Health Psychology, and she writes on health, sleep, spirituality and meditation, as well as life enrichment, travel, and current events.

Discover resources for healthy living, including guided meditation experiences to enrich your own life. They’re free and downloadable, at http://www.thehomeinyourheart.com.

The home in your heart. Where mind and body touch one another.

Article Source: https://EzineArticles.com/expert/Deborah_Kukal,_Ph.D./13179

http://EzineArticles.com/?5-Ways-to-Stop-Thinking-and-Start-Meditating—Dealing-With-Intrusive-Thoughts&id=9679701

Filed Under: How To Meditate Tagged With: How To Meditate

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Welcome To Meditation Life Skills! I’m Glad You’re Here!

Don Weyant - Meditation Life Skills Years ago I discovered that meditation was the key to my “real” personal development work for true self-improvement from the inside out.

I want to share all the information I can through this website so that you can incorporate meditation techniques that work for you into your life for the rest of your life.

That is my gift and service to you, I hope you take advantage of the information starting today. Fair enough? Great!

Meditation Life Skills exists to support your personal meditation journey, in every way possible! You are the only reason I have this website. Let's get started...

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Guided Meditation For Anxiety Script

Guided Meditation For Anxiety Script and Mp3

By Meditation Life Skills

Anxiety is a regular and predictable part of life; however, if you suffer from an anxiety disorder, your anxiety can quickly take over your life. The good news is that there are small steps that you can take to help manage and minimize your anxiety. Here are some small steps in the form of guided meditation for anxiety and relaxation script that you can use today to help you better manage and hopefully overcome your anxiety. Anxiety can be incredibly overwhelming and can make you feel as if … [Learn How You Can Meditate More Effectively Here...] about Guided Meditation For Anxiety Script and Mp3

Theta Wave Binaural Beats Meditation For Insight and Intuition

Theta Wave Binaural Beats Meditation For Insight and Intuition

By Meditation Life Skills

For those of you who don’t know what Theta waves are – they’re number ‘2’ of the slowest type of brainwave that occurs regularly in your brain. Theta waves normally surface when you’re experiencing potent emotions, including when you’re most creative or have heightened spiritual feelings. Binaural beats can help you experience your true self and feelings by using Theta waves in recordings designed especially to improve a behavior pattern or get rid of an addiction. What Are Binaural … [Learn How You Can Meditate More Effectively Here...] about Theta Wave Binaural Beats Meditation For Insight and Intuition

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