MeditationLifeSkills.com

Meditation Techniques

by

Understanding Mindfulness: Why Mindfulness Is An Inspiring Superpower

Understanding Mindfulness

Understanding mindfulness meditation is a form of meditation in which one learns to be mindful, both about the thoughts that occur in one’s head due to the outside forces that exert themselves upon the mind, as well as mindful of the actions that one makes to affect the surrounding environment.

This type of meditation was developed from the Buddhist Vipassana meditation in which the Buddhists would meditate for hours on end, focusing only on the mindful side of their own minds. This meditation also relieves stress in a secondary fashion, making it perfect for improving your mindfulness towards the outside world, as well as unwinding from the stress that you endure on a daily basis.

How do you practice this mindfulness superpower?

Mindfulness meditation is best practiced in a quiet area in which you can relax and focus. To begin practicing your understanding of mindfulness meditation, begin by sitting with crossed legs on a soft cushion, or sitting on a chair with your back completely straight. Close your eyes and begin to focus on the movement of your stomach or abdomen while you are breathing in and exhaling.

5-Minute Mindfulness Body Relaxation Scan Meditation

In addition, you may focus on the breath as it is exhaled through your nose, which works better for many people than the other method of concentration. Do not push thoughts out of your mind, but when thoughts do rise up in your head, simply let them go and return your focus to the movement of your abdomen or the feeling of your exhaled breath through your nose.

When you do realize that your mind is beginning to wonder, do not beat yourself up. Rather, simply accept that the thought has entered your mind, and let it go so that you may continue meditation. Many people begin by practicing this form of meditation for simply 10 minutes a day in order to create a starting point.

Mindfulness and Meditation – Discover Your Personal Power HERE…

It may be difficult to keep your mind clear for 10 minutes, but once you are able to focus your mind completely and meditate easily for this length of time, you will be able to begin raising the amount of time that you are able to meditate.

With practice, this form of meditation will become easier and easier but do remember that you will not become a monk in a single day. It may take some time to build up to meditation for longer periods of time, and this is completely okay. Everyone is different, so go into this with an open mind and keep pushing forward in order to improve both your meditation techniques and yourself.

What is the Goal of Mindfulness Meditation Techniques?

Your basic understanding of mindfulness is when you are aware of the moment you are in and not the past moments or the future. Mindfulness meditation is used to help relieve stress. Through using mindfulness meditation techniques you will be freed from the thoughts of your past and you will not have to worry about your future.

There is peace found in the fact that you are only thinking about what is in the here and the now and that will make you feel a lot better. Understanding mindfulness meditation techniques are not that hard but they are the most important thing you will need to learn about meditating and getting the peace you want.

One of the exercises you can do to help you to lower your stress is to teach your self to focus your attention on your breathing with real-life cues. For example, every time the phone rings you will simply stop and focus on your breathing.

Learn Mindfulness Activities For Better Productivity HERE…

This will immediately bring your focus on to the current situation of the here and the now, and not anything in the past or the future. You will have to choose a cue that works for you because not all the time when the phone rings will you remember to stop what you are doing and take a moment to just breathe.

Using real-life cues to help with understanding mindfulness will be very helpful to snap you back to reality and get you out of the autopilot way of thinking.

Another exercise you can do is to conscious observation. During this exercise of mindfulness meditation, you will pick up an everyday object and only focus on this one object. Let your mind be one hundred percent taken away by this object and nothing else.

This does mean think about what kind of object it is or what it looks like, you simply just look at it for what it is. During this exercise, you will feel a sense of heightened “nowness”. Observing something to the point you are simply staring at it for what it is will really give you the feeling of being awake.

Understanding mindfulness meditation exercises and how they are designed to help you stay in the present moment instead of being stuck in thinking of everything you have done and everything you have to do. They are there to help you stay less stressed and keep you focused on what you need to get done. Use these exercises to help you get through the day and keep you from worrying about everything you have to do.

Understanding Mindfulness For Health and Happiness

Understanding Mindfulness For Health and Happiness

Meditation, the word has different definitions proposed by different individuals, and also the meaning differs for different contexts. Meditation has been practiced in this world right from antiquity. The actual meaning of meditation is that it brings about the calmness in the mind. The calmness is referred to as an increase in concentration towards life. Meditation basically is practiced to achieve complete soundness within.

Mindfulness Meditation For Kids – How Young Is Too Young?

Many different people have defined meditation in multiple ways, for e.g. it is used to self-regulate body and mind or it is referred to as the state of regulations that bring in the body and the mind in control for effective utilization and balanced life.

To talk more about understanding mindfulness, it has been practiced for so long and has its name etched in most of the religions that have existed until now. Those times when science was in the dark, they have believed that meditation brings a lot of changes in the body. Those changes were for the good and thus suggest that meditation is an important part of life.

All religions that exist in the present-day world have the word meditation mentioned in their holy books. Among them, Hinduism is considered the first religion to have this meditation in practice. Meditation is done by focussing the mind on any particular thing, it is believed that meditating the concentration power would increase, and one can be a much better judge of things in life.

Usually, when we see anybody sitting with cross legs and eyes closed, they are quickly judged to be meditating. Many of them might use beads or some may just sit quietly chanting some mantras. In the end, it’s all like that one achieves a full state of soundness and calmness. This in turn is a health benefit of meditation.

There is a lot of health benefits associated with mindful meditation. The following list will cover the major benefits:

1. De-stress: Meditation helps body de-stress. Stress is not healthy and can be fatal at times. Meditation calms the body down and helps the body respond in a much better way during stressful situations.
2. It lowers blood pressure and a higher heart pump rate: meditation relaxes body muscles and fills the cells with energy.
3. Reduces anxiety.
4. Boosts immunity.
5. Increases concentration and intelligence.
6. Increases self-compassion.
7. Provides peace of mind.
8. Boosts the internal energy, as an inner source of energy levels get elevated.
9. Harmonises the endocrine system.
10. It decreases muscle tension and headaches.

The list doesn’t end here but has a lot more benefits of understanding mindfulness. The process brings out an internal purity within and cleanses the soul. The time that meditation takes is just 15-20 minutes a day, but these 15 minutes can really change the way of life and bring in a definite positive transformation within you.

by

The Art Of Letting Go: A Step-by-Step Acceptance Of What Is

The Art Of Letting Go

The art of letting go and releasing is a fantastic tool for unleashing freedom in your life! How would you feel if you could completely let go of your limitations, depression, and trade all that for real happiness and freedom in your life? Letting go enables you to drop negative emotions and increase positive emotions.

These releasing techniques will allow you to have control over your feelings and emotions instead of these negative emotions control your life. In my personal opinion, learning the art of letting go and releasing is one of the best self-help methods in existence today.

Your Inner Self: 4 Easy Steps To Awaken With Meditation HERE…

Sound interesting? Well, let’s start from the beginning. Emotions are how we feel. We feel grief after the death of a family member. We lose it when someone pushes our emotional buttons, yet we can feel really empowered when we are in the zone at work and produce great results.

Emotions are useful and help make us human. But sometimes emotions hold us back. The fear of public speaking can cause us undue stress and anxiety. Our emotions, if we let them will keep us from forgiveness of someone that hurt us a long time ago. These same emotions can create addiction problems such as smoking, drug abuse, and even the ability to sustain a healthy relationship. So you can see, our emotions are responsible for almost every aspect of our lives.

Spiritual Affirmations For A Life Of Divine Expression

You see, the secret you must realize is this: You are not your emotions. That’s right. You are not your emotions. And your emotions are not you. Emotions are just things that you experience. Rather than “I am angry,” a more accurate description might be “I am experiencing anger.” And rather than “I am courageous,” a more precise version maybe “I am feeling courageous.”

So, emotions are just things you experience. Sometimes they feel good, sometimes they run riot. One thing you can be sure of is that with these releasing techniques, you can learn to let go and turn these bad emotions off. How? Through the process of the art of letting go and releasing.

Now, releasing is all about learning the art of letting go of your negative emotions. When you learn to let go of your negative emotions, you will almost instantly feel your energy get lighter and the stress will just wash away in no time at all. You will live your life with greater joy and freedom and be able to live freely without the world crashing down on you. Releasing is always a great idea. (You can let go of positive emotions too, and you’ll typically feel even more positive as a result.)

5 Minute Self-Love Meditation: The Ultimate Self-Esteem Boost

How can you release it and just let it go?

Firstly, you need to recognize that we’re each desperately holding onto our emotions – even those emotions that aren’t serving us. We’re clenching them like we’d clench our hands around a pencil or a small ball.

We’re holding on to that fear, that grief, that apathy – because we somehow think that it is us and that we need it. It’s important to understand that our emotions are not who we are and we don’t need to react to life with any particular emotional state, we can make the conscious decision to just let it go.

Understand that you can just relax your physical state of stress and allow that negative emotion to just wash off of you like water flowing downstream.

Learn Mindfulness Activities For Better Productivity HERE…

Let’s do the art of letting go together. Think of something right now that you know is a concern for you. You could take a recent work-related issue or even someone that you don’t get along with. Or, you could just take a general problem or something you are worried about. For now, just pick an easy issue problem just to learn and understand the process of releasing.

Think of that thing, and notice the resistance that builds up in your stomach. Now, ask yourself this simple but important question: “Am I able to really let this go and be at peace with this issue?”. Use whatever wording that works for you.

This is just one way of saying: Can I let go of the emotional hold I have about this issue right now? Can I really let go and move into a space of forgiveness and peace? Can I stop resisting and open up to my higher purpose?

As you move through these feelings, ask yourself again, “Am I able to completely let this issue move out of my life so that I can move into a better energy state”. – Inhale and exhale, when you exhale, answer as honestly as you can with a “Yes” or “No” and say it out loud.

The answer of “Yes” or “No” really doesn’t matter, I know this will sound crazy to you but this technique will provide an emotional release for you at some level. All you have to do is trust the process. Listen to your heart and notice your feelings when you are done.

While exhaling, feel the release happening. Feel yourself unclenching that grip. Feel yourself just letting go of that emotion. Notice the difference? Remember, we are the ones that are holding on to our emotions. It is very important that we all understand that we are the only ones that allow these thoughts to continue.

Do you want to live this way inside your own mind day in and day out, sometimes for years or even our entire lives. It’s time to let go and get on with the rest of our lives in peace and joy.

Let me ask you a simple but obvious question: Is holding on to these negative emotions and allowing them to take up space in your mind and stop you from living the life you truly want to live? Or would you rather stop resisting the mental chatter and just let go for true freedom?

Remember, by using the art of letting go, we’re not agreeing with it, or letting somebody off the hook. We’re simply releasing the emotion attached to it. We’re granting ourselves greater peace and serenity.

Ok, when you think you have let go, connect again and observe your feelings on that issue, is there any residual negative energy around this issue? If it seems like there is, repeat the process again: connect deeply with the emotion. Ask yourself again, “Am I able to completely let this issue move out of my life so that I can move into a better energy state”. – Inhale and exhale, when you exhale, answer as honestly as you can with a “Yes” or “No” and say it out loud and feel the release of this energy.

5 Minute Guided Breath Meditation Method

Try this again a few more times. You will discover that you begin to feel very different about that issue. You should notice in a few minutes or so that the negative emotion has shrunk in size and intensity or maybe it’s disappeared completely. This is very good work you are doing for your self, congratulate yourself for taking these brave steps towards a better life!

Let’s try the art of letting go of it once more. This time, make sure you follow through the entire process. Out loud, too, if you can. Again, think of a situation that brings up some resistance in your stomach. Pick someone who really annoys you or just a small concern you may have about something today.

Really feel the sensation, the energy, and the feelings around this issue or event. Ask yourself again, “Am I able to completely let this issue move out of my life so that I can move into a better energy state”. – Inhale and exhale, when you exhale, answer as honestly as you can with a “Yes” or “No” and say it out loud, and feel the release of this energy.

Affirmation Meditation For Personal Empowerment

As you answer, loosen your clutch on the emotion. Relax into the comfort. Release. Feel yourself unclenching. Feel yourself letting go. Releasing feels great. It’s like the feeling you get when the doctors call you, after those worrying tests – and say you’ve got the all-clear. It’s total relief. That’s releasing.

To help you learn the art of letting go and feel the release even further, imagine two doors in front of your stomach opening, allowing all of the pent up negative energy to just move out of your life as you let go. Can you really feel it happening? You’ve done well, celebrate your new way of living in freedom!

Now check how you feel. If the energy is still a little negative, that’s ok. Repeat the process until you feel better about the issue, or want to finish. Now, if you are just not feeling like you are making progress, don’t even worry about that either. All you have to do at this point is to take a break and let go of any expectations for the results you want. Just keep working and you will make progress.

Sometimes you’re too busy “watching” to really experience the results you want. If you answered “No” at any time during the process of letting go, don’t concern yourself too much. Each and every step you take towards this healing process will take you closer and closer to the emotional freedom you really want in your life. Just release on it and move on. And that’s it, really.

The art of letting go and releasing is the quickest and easiest method for letting go of troublesome emotions. This is a very well known and practiced method taken from psychotherapy to what is known as tribal drum therapy and beyond.

The only difference is that you are releasing these negative feelings directly for your self instead of dancing around the issues you want to release.

5 Minute Meditation – Setting Intentions For Your Highest Good

There’s no need to spend years sitting on a couch, going into your “back story” and analyzing precisely why things happened that way. In this process of releasing, you release yourself directly and then just move on with your life and come back to the process as needed.

It really is as simple as that. Just become aware of these emotional issues, relax and ask: “Can I really let go of this issue, is it important enough to control my life?” – exhale and answer “Yes” or “No” and feel the joy and peace of really letting go. It is easy, but you have to do this for yourself.

Here are more methods on the art of letting go and releasing

There are other ways of releasing, too – all based on the same core “letting go” principle. One of the most popular is the three questions method. This was popularized by the late Lester Levenson and is now taught in the Abundance Course (ReleaseTechnique.com) and The Sedona Method (Sedona.com).

This art of letting go technique is based on the following premises:

1. We don’t know that we can let emotions go

2. We don’t want to let go of emotions

3. We can deal with emotions and let them go later

Ok, the key here is that releasing works because we are addressing each question in a very aware state. This allows you to stop the habitual mind chatter by focusing on the issues, cycle through all the emotions and slowly let go of the feelings associated with what is holding us back from the life we really want for ourselves.

Here are the steps:

  1. Become aware of an issue you want to work on releasing, feel the emotion, and connect with it.
  2. Ask yourself: “Could I let this go?” (yes/no – answer out loud, honestly)
  3. Move on to ask: “Would I let this go?” (again, yes/no)
  4. And then: “When?” (now/later)
  5. Feel that release – then become very aware as to how the issue feels to you right now. If there’s still some emotional charge, go back to step one and loop again: you’ll find some issues are layered like onions and are released over multiple passes.

Or, if you are feeling like you can’t move forward on this issue, just let go of that feeling and start over again to see how you feel or just take a break for a while and start again when you are ready.

Chris Payne created his “Effort-Free Life System (EffortFree.com) and is a very popular releasing method called the “welcoming technique” used by many releasing teachers and coaches.

Here are the steps to follow for this technique:

1. Lower your head and place your hand on your chest or stomach. Become very aware of the emotion or perhaps a situation that really has your emotions ramped up.

2. Notice the intensity of that emotion and how it feels in your body, and give the intensity a rating from 0 to 10.

3. Welcome the emotion into your awareness, just as you’d welcome your best friend into your house. Welcoming doesn’t mean you have agreed or that you have forgiven those feelings. All you have to do is in this moment that you have created, allow yourself to embrace, accept, and welcome your feelings. Allow it to be there, instead of pretending it doesn’t exist. Feel the release and the emotion of peace in your life.

4. Now get in touch with the emotion again. How does it feel?

5. Check the intensity of the feeling and give it a new rating from 0 to 10. Keep going until it comes down to 0. If you just can’t release or at least soften the feelings, ask yourself again if you are able at this moment to let go. If needed, take a break and try the process again later. Some issues as you know will require more work than others.

Releasing master teacher Lester Levenson, who has contributed to The Abundance Course work and also The Sedona Method suggests this type of personal work for anyone wanting to live free of having control issues, approval, and anyone wanting more security in there lives. These are general terms that can help you release emotions right across the board.

You know, releasing is all about letting go of emotions. It’s about detachment. It’s what the Eastern world calls letting go of our attachments and aversions. In the Western lifestyle, some people would equate this process to the saying: “F**K it!” It’s a very interesting yet effective argument by John Parkin in his popular book with this as its title.

Try each of these techniques yourself, and start using whichever suits you best. But remember to try them. Releasing isn’t just for reading about. It’s experiential.

The art of letting go and releasing techniques

Understanding the art of letting go and releasing techniques is a powerful method for gaining greater emotional freedom

It helps you realize that you are not your emotions – and thereby allows you to release all of the limiting thoughts, emotions, and feelings that have held you back in the past.

You’ll become happier, enjoy more self-empowerment, and simply be freer when you discover releasing for yourself. Take some “me” time and really examine your day to day behavior, acknowledge any repeating negative emotions and look at the people close to you at home and at work and try the techniques you have learned here and let each one go one at a time.

Take your time and be honest with your feelings. This is just about you and no one even needs to know about this exercise but you. You’ll feel the benefits in your life almost immediately.

Put a note on your bathroom mirror that says “Can I let this feeling go”. Practice it as often as you can – and do it all the time. Even when you’re talking to somebody, you can release there and then, at that moment. It’s simple and it’s easy.

To learn more about releasing, I’d suggest one of the following books:

• The Sedona Method – by Hale Dwoskin – Sedona.com
• The Abundance Course – by Larry Crane – ReleaseTechnique.com
• The Secret of Letting Go – by Guy Finley – GuyFinley.com
• Effort-Free Life System – by Chris Payne – EffortFree.com
• F**k It – by John C. Parkin – TheFuckItLife.com

Discover the art of letting go and releasing for yourself, embrace it in your daily life – and I promise you’ll never look back.

by

Learn To Meditate With 4 Powerful Methods

Learn To Meditate

How badly do you really want to learn to meditate? If you’re reading this, then you know about the benefits of meditation for your health and mental well-being and now you are ready to give meditation a try, but you really don’t know exactly how to begin your practice.

The most important aspect of learning how to meditate successfully is knowing how to discover the right meditation method that works for you and your lifestyle. That’s where I come in, below are some guided meditations you can download and get started right away to learn to meditate and some tools you can try so you can develop a practice that is yours and makes you feel comfortable and motivated for a consistent daily meditation practice

Have you ever wondered how people who live to be 100 and yet still have a great quality of life? In his very popular book on aging, “Aging Well,” Harvard researcher, George Vaillant, M.D., found out just what these happy and healthy centurions live. They cultivate a deep sense of peace, well-being, and of course, they maintain a positive attitude in their daily affairs.

How? Here’s one of their biggest well-kept secrets: a daily and focused meditation practice. What’s ironic about meditation is, it has developed in the West as a healing technique modality, but it has been practiced for thousands of years in the East.

So in my quest to give you easy and sensible ways you can learn to meditate and increase your energy, I’ll begin by defining what the actual meaning of meditation is. Then I’ll show you just how easy it is to learn the right technique and how to apply these methods to your daily meditation routine along with some guided meditations so you can get started today on your meditation journey.

What Is The Actual Meaning Of Meditation?

Meditational exercises primarily use the experience of the body and thought so you can learn to meditate as a means to reconnect with your soul essence (your true meditation teacher) and its physical and mental healing power. Meditation, when practiced on a daily basis, has been proven to promote exceptional inner peace and wellness.

Self-Love Meditation: How To Truly Love Yourself HERE…

Meditation is also a mental practice in which the mind is directed to the main area of your existence, the breath. When you learn to meditate, you can draw your energy from the human connection to nature which then creates a sense of unity or one-ness with all beings. This unity will increase communication with your spirit essence within your body.

Meditation has also been known to develop positive thoughts for motivation and to stimulate positive physiological and psychological effects. Meditation techniques are easy to learn if you open yourself to the possibilities and can easily be incorporated into any lifestyle. If practiced daily, when you learn to meditate it will bring balance to your body and mind in ways that will astound you.

Proven Benefits Of Meditation and Breathing Exercises Include:

• Deep abiding inner peace and oneness with all beings
• Improved self-esteem and confidence
• Increased creativity in all areas of living
• Physiological health/psychological healing
• Reduced medical care from self-healing
• Slowing/reversal of aging effects in mind and body
• Reversing of heart disease through reduced stress levels
• Stimulation of the body’s immune system for powerful healing
• Reduced stress and anxiety through peace of mind

How can I learn to meditate on my own

How can I learn to meditate on my own?

Meditation For Beginners: 20 Practical Tips To Quiet the Mind HERE…

I have found there is really not one perfect way we can learn to meditate that works for everyone. You can use a teacher or discover your own path. Below are four of my favorite meditational exercises plus information on guided meditation methods that will get you started. Remember, there is no wrong path here, it is impossible to meditate wrong.

Try these easy methods for your self, or simply set a timer and sit in silence for 20 minutes, each day and work up to twice a day when you are ready. This is the one thing in life you can count on to produce the most positive change for your life.

Guided Meditations For Beginners

Meditation is the key to a happy life for many people all over the world. Unlike watching television or reading a book after work, guided meditations allow you to completely relax and de-stress as you are clearing your mind and focusing on your own breathing. Meditation has been practiced all over the world for many centuries and is incorporated into a variety of different activities such as Yoga, Pilates, and more.

Powerful 5 Minute Guided Gratitude Meditation With Script HERE…

A guided meditation will allow you to completely learn to meditate and clear your mind to relax while listening to a soothing soundtrack and following the instructions of the person that is guiding you through the meditation. There are a variety of different types of guided meditations that are available on Meditation Life Skills in the Guided Meditation section.

If you are looking for others to take part in guided meditation with you, there are also a variety of different ways that you can find local places that offer guided meditation classes. Many of these are completely free and are a great addition to your daily life as you will not only be able to participate in guided meditation, but you will also meet a variety of other people that are looking to relax and better themselves as well.

Guided meditations are very easy to do, as you are completely instructed by the voice that you are listening to, and you will be led through your own mind and learn to meditate, even if you have never meditated before. Many people keep their meditation sessions around 10 to 15 minutes when they are beginning, as this allows you to begin to learn how to meditate.

5 Minute Meditation – Setting Intentions For Your Highest Good

With practice, meditation becomes easier and easier, and you will be able to control your mind at will, rather than having to actively try to focus on your breathing or any other object that you have set your focus on.

Guided meditations can last anywhere from 10 minutes all the way to hours on end. For people who are looking to meditate for a long time, these much longer sessions are available and go much more in-depth during the entirety of the session. This creates the perfect chance for you to completely relax and learn to meditate without ever having to spend money or wasting energy.

Theta Binaural Beats Download For A Deep Meditation Experience

This is perfect for absolutely anyone who wants to learn to meditate and is looking to get deep into meditation and truly concentrate on ways to better themselves, as well as the energy that they put out into the world.

How do I learn to meditate? 4 Powerful Methods…

1) Meditative Grounding Exercise

Sometimes you may find yourself lacking energy, experiencing anxiety, or feeling spacey with distracted energy. Using this guided grounding meditation can balance your life-force energy when needed.

You can use this meditation technique and increase your energy if it’s become low or even to release any excess energy you may have built up during the day. Be sure to check out all of The Mindful Movement’s grounding practices here: https://www.youtube.com/playlist?list… Headphones recommended for an optimal experience.

Here’s how you can do this on your own:

• Sit with your legs crossed in a comfortable (Indian-style) position with your hands relaxed on your lap. Now, just close your eyes, and in your mind’s eye visualize a beam of white light dropping down from the base of your spine all the way through to the center of the earth and connecting your energy to its center.

• Allow this beam of white light to expand in width until it envelopes your entire body. This is your personal space to connect with the wisdom of mother earth/Gaia.

This meditation method places you completely in your body’s energy and helps you to remember you that you are anchored to the earth and all it’s wisdom. Remember, the more grounded you are, the more aware you are. Since the presence of your higher self: listen to its voice.

2) Energy Cleaning Exercise

Now that you are grounded, it’s important that you cleanse this personal space. Throughout the day we can take on other people’s negative energies and may not even be aware of it. This happens in our daily interaction with others and just in the day in and day out the process of living in this third dimension.

10-minute Guided Energy Cleansing Meditation

Now Available for Download: http://greatmeditation.wixsite.com/

Learn how to do this on your own:

• To remove all foreign energies from your space, imagine holding a brush and sweeping away the debris.

• Allow the debris to fall to the ground and become washed away. Let the white light envelop your entire body and spread this special healing energy that you have created to surround you in your space where you are sitting, allow this energy to create a protective golden-white protective field around you. Just sit in this space and enjoy the feeling of what you have created in total peace and security.

By effectively clearing out the aura around your body will help keep your energy state properly grounded, it is important to define your personal energy boundaries, and allow you to declare your spiritual space to do your meditation work. This process will allow you to choose what energy can enter and stay in this protected space.

3) Breathing Exercise

5 Minute Deep Breathing Exercise | City of Hope

Deep Breathing exercises can help you to reduce anxiety and stress, difficulty sleeping, and any physical discomfort you may experience from time to time. For more resources, please visit: http://www.cityofhope.org

How you can learn this very important breath meditation:

• Follow your breath as you slowly inhale through your nose and exhale through your mouth. Count with each exhales until you reach 10 then begin again at one.

• If you find yourself counting past the count of 10, just peacefully acknowledge that this happened and simply start the count from one and begin again. This is a very good exercise to learn how to keep your mind focused on your meditation session.

• Imagine for a moment, that the cells in your body are being replaced with pure oxygen and a positive golden-white healing energy from this inexhaustible and always available source of pure positive energy. Imagine yourself exhaling all the old worn-out cells in your body, the crazy stress from the day, any illness you may have along with any worries.

• Let your thoughts pass through your mind like drifting clouds. Let them enter your mind’s awareness, and then very gently allow those thoughts to just pass through and gently release them into either. If the mind should focus on a negative thought that you just can’t get rid of, simply refocus on your breath. Your mind can’t focus on two things at once.

• Just say thank you to any persistent negative thoughts for coming into your mind and helping with your perspective on that problem or fear and then gently let those thoughts simply go. Don’t resist in any way, just gently let go.

• Listen only for the positive, pronounced voice; the voice of your body.

4) Retrieve Your Energy Meditation Exercise

Guided Meditation to Boost Energy with Deepak Chopra

This guided meditation for energy with Deepak Chopra, which pivots on powerful breathing practices. For more guided meditations: http://www.sonima.com/

Since outside energy often resides in your space, sometimes you leave energy in other places. After completing the meditation exercises it can sometimes be necessary to re-energize your energy maybe even on a daily basis.

• Imagine in your mind and heart that you have an energy magnet that can be used to attract this energy back to you. Visualize this pure white energy flowing back to you, filling your mind, body, and spirit with light, health, and personal empowerment.

• Allow a few minutes for the process.

Meditation Journal Questions:

1. Record in your meditation journal any problem or trouble you may be having – emotional, physical, or otherwise. Let these difficult problems go for now and give them over to your meditation process as a way to free your self from these issues. You can always deal with them from a new perspective after your meditation.

2. Do you notice solutions and synchronicity coming to you throughout the day that allows you to effectively deal with the problems? Have you noticed that with regular meditation practice, that your body, mind, and spirit are becoming much calmer and that results in a clearer perspective on your problems?

Ideas To Consider:

1. Make time for your spirit daily. Exhibit behaviors and self-talk that show your reverence for yourself.
How to meditate? Breathe, and watch your breath.

2. Along with the many documented benefits of daily meditation, there are fewer anxiety issues, decreased depression, irritability and moodiness throughout your day, improved learning ability and overall better memory, and greater creativity at work and at home. And that’s just the beginning of the benefits you can experience!

3. Then there are slower aging benefits for you to enjoy (possibly due to higher DHEA levels), the increased feelings of vitality and rejuvenation, less stress in the form of lowering cortisol and lactate levels in the body, a lower metabolic and heart rate, and lower blood pressure with higher blood oxygen levels throughout the body and mind.

How To Meditate Daily

Here’s a simple technique that will give you results in minutes. Sit comfortably in a chair, close your eyes when you are ready. Exhale deeply, then breathe in through your nose and release the tension from each muscle starting with your feet up to the top of your head. Just feel each body part relaxing, watching for the tension that you may be holding onto, like a tight jaw or stiff shoulders.

If you still have tension somewhere in your body, tense up that muscle again, then let it relax slowly and gently. You can also repeat silently “relax” as the tension slowly drains fro that area. This will train your body and mind to recognize what is called the relaxation response. Later in your meditation practice, you may be able to relax more just by repeating the word “relax” a few times until you feel the release.

Breath through your nose. This is important because it brings in more oxygen by involving your diaphragm more. You can test this. Breath in and out several times with just your mouth and you’ll notice that your breathing is much shallower as you are breathing. Then breathe through your nose and you’ll notice that your abdomen extends more. Air is being drawn deeper into your lungs.

Allow your breath to fall into a comfortable pattern, and then just notice the sensation and simply pay attention to it. Pay attention to your breath as it passes in and out of your nose. Your mind may wander at first, but all you have to do to refocus on your meditation is to gently bring attention back to your breath. The power is always in your breath!

If your find your mind is still too busy and you can’t focus on your meditation, try naming each of the distractions as a way of setting them aside for now so you can continue your session. For example, say in your mind, “my leg is very itchy or uncomfortable,” or “I’m very worried about work,” immediately return attention to the in and out sensations of your breath. Find away to learn how to identify and set aside distractions during your meditation.

That’s it. Continue to meditate for five to ten minutes using a timer if needed, or you can try a meditation method of just focusing on your breath for 100 breaths starting over at one if you lose track.

When you are done meditating, just open your eyes and sit for a few seconds basking in the peace and blissful feelings you have created. You’ll feel much more relaxed about your life, and your mind will feel relaxed and refreshed ready to take on the day. You’ll be better prepared for any mental challenges you may experience at work or at home. The benefits of daily meditation are truly never-ending, but you have to meditate! That’s how you can easily learn to meditate.

by

Why Meditation Is Important And Essential: You Can Make Time

Why Meditation Is Important

Whenever I talk to people about why meditation is important and the benefits of meditation or any sort of mindfulness practice, I get predictable answers. I really do. First, I get people who confuse meditation with some sort of religious practice. As you probably already know, we live in a secular world especially in Western Europe and North America. People simply do not want to hear anything about God, the deity, or anything supernatural.

Regardless of whether you agree with that or not, this is the reality. The moment you engage in any kind of talk as to why meditation is important, or anything that comes suspiciously close to something supernatural or the divine, people shut off their minds. And that is on a good day.

On a bad day, you get somebody who would verbally actually attack you. They would think that you’re stupid. They would think that your IQ is very low. They might even accuse you of having extra chromosomes. It can get quite nasty. That’s just the world we live in. It’s very secular.

The other predictable objection I get about why meditation is important is that they simply do not have the time. It is obvious that for too many people, time is a luxury. There are only so many hours in a day and they have basically overbooked their day. This is a fact. If they could, they would split themselves up and be found in different places at the same time. That’s how busy they are.

Meditation Podcast: Top Reasons to Meditate For A Healthy Lifestyle

Given this context, do people have the time or the energy to meditate? Well, if you can overcome your initial suspicion that meditation is somehow some way linked to religion and give it a shot, then the next problem is simple time management.

Why Meditation Is Important: Believe it or not, you have the time for meditation…

First of all, you only need fifteen minutes or less. In fact, if you can invest five minutes or more in meditation, you’re in a good place. You don’t have to spend half a day. You don’t even have to spend a full hour. Fifteen minutes is plenty.

Meditation For Beginners: 20 Practical Tips To Quiet the Mind HERE…

You may be thinking, “Well, I don’t have fifteen minutes.” Think again. Do me a big favor. List down all the things that you actually do at work. You’d be surprised as to how unproductive you really are. Sure, you’re putting in eight hours a day, day after day, week after week, month after month.

That much is obvious. You’re overstressed. You’re overworked. You feel tired. However, look at the nitty-gritty of the stuff that you’re actually doing. I can bet you that you’re not actually doing eight full hours of work. I’m talking about productive work here. I’m not talking about you checking out your social media updates. I’m not talking about you looking at your mobile phone to see what’s on Instagram or checking your e-mail.

I’m talking about actual work here. I’m talking about work that puts food on the table or at least the kind of work that your boss is paying you to do. I know it’s uncomfortable to hear this because it is a moment of truth. If you were to compress those eight hours or filter it in terms of productivity, you probably would be lucky if you have two hours of actual work.

So please, don’t tell me that you don’t have time for meditation and mindfulness. You have the time. You just have to free up some of your unproductive activities.

Focus on the fact that meditation and mindfulness deliver a lot more benefits than whatever cost they bring to the table. Sure, you’re out of fifteen minutes every day but can you really put a price tag on the sense of calm, inner peace, and harmony that you get? Can you really put a price tag on why meditation is important and the sense of calm, inner peace and harmony that you get? Can you really put a price tag on the amazing feeling of liberation that you often get after meditation?

You have to understand that you’re carrying a lot in your mind. You’re worried about a lot of stuff in the future. You may even be carrying emotional baggage from the past. Those are precisely the kinds of things mindfulness will liberate you from and on a very real level of why meditation is important. So, stop looking at the price you have to pay and focus instead on the amazing mental and emotional riches that you stand to gain.

Mindful Meditation Is The Best Time Management Tool

Why Mindful Meditation Is The Best Time Management Tool

Regardless of what you do with it, there are only twenty-four hours in a day. No matter how hard you try, you can’t make more time. You can, however, find more time using a mindful method.

With mindfulness, you can take control of the time that you do have and by managing your time, you’ll feel as if you do have more than twenty-four hours in a day. Mindfulness is the key to time management that not only lets you get more done with the time you have, but you’ll also be less stressed.

To start, if you’ve learned about a complicated time management system that never seemed to work for you in the past, you need to stop striving. Using elaborate time management methods aren’t what you need, especially if they only add more of a burden.

You need something simple, which is why people find that mindfulness works for them. With mindfulness, there are several tips you can follow to manage the time that you do have. First, stop. Stop trying to run full speed ahead every single day followed by falling into bed exhausted only to have the whole thing start again the next day. You need to focus on what it is that you have to do.

Learn About Mindfulness Activities For Better Productivity HERE…

Take a few minutes to think about the tasks without stress and without feeling pressured to get them done. By using mindfulness, you create a calm oasis in the middle of the busyness that can give you clarity when it comes to making decisions or choosing what has to be done.

Not everything that ends up on the to-do list is a top priority

You can gain this brief respite with mindfulness by practicing some deep breathing exercises. This will help to focus your mind and relax any anxiety you might have over needing to get stuff done.

Once you focus, make sure that you’re being compassionate with yourself. Don’t allow those negative thoughts that tell you that you should have started earlier, should have worked harder, etc. Become self-aware of what you are doing and practice treating yourself kindly. Once you’re focused and aren’t judging yourself for what you need to do or for any past time management problems you may have had, you need to look over what you have to do.

Self-Love Meditation: How To Truly Love Yourself HERE…

It can help to write a list. Look at whatever is on your list that’s causing you to feel pressured or anxious. If those are things that you can’t let slide, then do those things first to get them out of the way – things that weigh on you can cause mental weariness. Then, decide what will happen if you don’t do everything on your list. The purpose of this exercise is that far too many people have a list of “must-do” when those things aren’t necessary at that exact moment.

You can only do what you can do. By practicing mindfulness and really understanding why meditation is important, you can focus and gain clarity about what you must do with the time that you have. It will help you to see what you can put off, what you can do less often, and any areas where it might be more beneficial to hire someone to complete the task. Mindfulness and understanding why meditation is important gives you the perspective to know what must be done

Meditation Podcast: 5 Minute Guided Meditation For Stress and Anxiety

It can also help you to see the things that will only drain your time but offer no real benefit to your life. These are things like surfing the Internet mindlessly, which can often lead to an abundance of thoughts racing through your mind and most of those being negative.

Take time between a fully loaded day to focus on your surroundings. These mental breaks are mindful awareness exercises that help you relax. Some people find the use of mindfulness bells helpful. These are bells that will ring to help you to take a moment and focus on the present and what you’re doing at that moment. It helps you to practice mindful awareness.

Why You Should Replace Multitasking with Mindfulness

Multitasking means that a person is doing more than one task at a time. Because so many people are incredibly busy, multitasking has become a way of life. On any given day at the same time, you’ll see people who are simultaneously walking, updating their Facebook, texting, and talking to people.

Because all of these tasks are going on at the same time, the brain is forced to react quickly, moving back and forth, constantly changing focus. Studies have shown that not only do those who multitask not get more accomplished, but they’re more apt to face burnout, higher levels of stress, and a poorer quality of life.

Your brain was not meant to deal with an overload of material in so little time. When you multitask, just like you’re splitting your attention between things on your to-do list, you’re also splitting yourself figuratively. You might be checking things off that list but no one thing has your full focus and neither do those you love. When you’re in a relationship and your partner is speaking and you’re on your cell phone sending a text message, you’re not really listening to them.

There’s A Downside To Multitasking

Multitasking has helped to cause people to feel less empathetic toward others because people don’t really hear and aren’t really aware of the full scope of the situations they’re seeing or hearing about.

When you’re not fully present with what you’re doing or who you’re spending time with, you miss things. You’ll discover that you have a tendency to spend a lot of time and energy on things that don’t really matter.

Multitasking keeps you perpetually distracted. The cure for multitasking and really learning why meditation is important is the meditation method of mindfulness. This means that you’re focused on the present. You’re giving whatever task you’re doing 100% of yourself. It means that whoever you’re interacting with is not having to compete for your attention because you’re 100% present with them. Being fully present can help to deepen relationships with those you love.

It can also make you better at your job, more understanding of your coworkers, and happier in all aspects of your life. When you’re being mindful, you’re focused. You’ve got your mind and your emotions fully engaged.

By being focused, you’re aware of the task. Getting it done will be easier and you won’t be nearly as stressed. When you focus on a person, you’ll be able to have a deeper connection to why meditation is important without multitasking. You’ll be fully engaged in your own life and in the lives of the people you interact with.

Mindfulness can teach you how to keep your focus on the moment. It can show you how to enjoy the day to day tasks and situations even if they’re mundane.

Plus when you practice being mindful, it’ll help you to recognize why meditation should be apart of your life. You’ll gain the intuition to know when something doesn’t really have your full attention.

These life-enhancing meditation practices have been around for thousands of years, and virtually every spiritual path and religion uses some form of meditation. That alone should give you a clear perspective on why meditation is important.

by

3 Effective Meditation Techniques For Anxiety: Learn Breath Awareness Meditation

Meditation Techniques For Anxiety

Learn meditation techniques for anxiety to be free from stress. When it comes to using meditation to manage anxiety, multiple studies have reached the same conclusion. Learning effective meditation for stress techniques can help you to stop worrying and teach you how to really relax and calm down your frazzled nervous system.

Almost 7 million Americans experience Generalized Anxiety Disorder, and many more have occasional bouts of fretfulness due to pressures at work or home. While you can’t remove the stress from daily life, there are steps you can take to feel more at ease. Try these natural meditation techniques for anxiety remedies.

Meditation Podcast: 5 Minute Guided Meditation For Stress and Anxiety Relief

Meditation Techniques For Anxiety

Researchers have been studying how meditation for stress affects a wide variety of health issues. Last year, the American Medical Association reported that meditation appears to be most effective in addressing anxiety, depression, and pain management.

1. Focus on now. Most anxiety tends to be centered on rehashing the past or anticipating the future. Meditation encourages you to engage fully with the present moment. Your attention switches from useless regrets and fears to constructive endeavors.

2. Connect with your body. Chronic anxiety takes a toll on your physical health through inflammation and other symptoms. Scanning your body reminds you to lower your shoulders and unfurrow your brow.

3. Change your brain. Meditation alters your brain so your contentment will grow. Stress hormones decrease and serotonin levels rise. Gray matter enlarges, while the amygdala, which processes fear, shrinks.

How to Meditate to Reduce Anxiety

Meditation For BeginnersMeditation For Beginners: 20 Practical Tips To Quiet the Mind HERE…

Getting started in learning steps of meditation for stress is a decision that will bring you many benefits to all the areas of your life. With the turmoil of this society that is going faster and faster, many times we get sick and become unbalanced in all aspects. Meditation will help us maintain a balance and perform more in the tasks of everyday life.

Why is meditation important? Meditation is the practice that serves to empower the mind and bring about mindful consciousness. Restores the connection with the inner individual and provides clarity and peace of mind. It helps us to understand our actions in a better way and provides a harmonious way of life with our surroundings.

Meditation techniques for anxiety can be adapted to suit your individual needs. Take classes or sit at home for free on your own schedule.

1. Start off gradually. The benefits of meditation for stress can often be seen within a week or two, and even 10 minutes a day pays off. Set aside a brief time each day for contemplation.

2. Clarify your purpose. You may want to use meditation as part of your spiritual practice or take a completely secular approach. Meditation is not necessarily religious. You can develop greater peace of mind with your own set of beliefs.

3. Separate facts from feelings. Introspection helps you to distinguish between actual events and your inner thoughts and emotions. As you train yourself to think objectively, you can achieve greater control over your reactions.

4. Develop insights. Examining your mind also helps you to understand yourself and others. You may discover the root causes of your anxieties and how best to deal with them. Maybe you’ll want to replace negative expectations with a sense of curiosity. Perhaps you’ll pay more attention to the kindness you receive from others instead of conflicts.

Self-Love-MeditationLearn Self-Love Meditation: How To Truly Love Yourself HERE…

Self-love is perhaps one of the most fundamental yet misunderstood concepts in the world right now. Some dismiss it as a new age ideology that cannot be applied in practical terms.

But nothing could be further from the truth. This self-love meditation techniques for anxiety will show you practical steps with regard to developing self-love. It will also explain what it is and outline the history of the trait and how it has been a core foundation of all spiritual teachings.

5. See your doctor. While meditation for stress techniques for anxiety is powerful, your physician may recommend treatments including cognitive therapy and medication if your anxiety persists. You can still practice meditation techniques for anxiety and other self-care to aid your recovery. Let your doctor know what you’re doing on your own.

Meditation For Stress: Natural Anxiety Aids

Understanding that meditation techniques for anxiety are even more productive when you combine it with other healthy lifestyle choices. Take a look at your daily habits.

1. Eat whole foods. A diet full of processed foods and sugar aggravates anxiety and depression. Get most of your calories from vegetables, fruits, whole grains, healthy fats, and lean proteins.

2. Limit alcohol and caffeine. Too much coffee may give you the jitters, and self-medicating with alcohol usually backfires. See if cutting back makes a difference.

3. Exercise more. Physical activity melts away anxiety and stress. That’s especially true for vigorous aerobic workouts like running or rowing.

4. Rest and relax. Fight anxiety with a good night’s sleep and occasional breaks during the day. Go to bed on a consistent schedule.

If anxiety is interfering with your life, help is available. Achieve greater peace of mind through meditation for stress, and see your doctor if you need additional support.

Meditation For Stress Breathing Strategies to Effectively Manage Anxiety

Meditation Podcast: Beautiful Guided Meditation For Healing Your Mind and Body

It might sound odd to use breathing to manage anxiety, but there’s a good reason why breathing techniques can be so influential. Your breathing is the only aspect of your physiology that you can consciously control with ease.

You can’t:

● Alter your digestion.
● Change your blood pressure.
● Decide where your body is going to store fat.
● Alter the level of hormones in your blood.

But you can control your breathing. You can breathe faster, slower, deeply, or shallowly. You can change your breathing at will. However, you just can’t say to yourself, “I’m going to reduce my blood pressure by 10 points,” and make it happen.

Your breathing has a great effect on your physiology. Using the power of your breath can be an effective way of managing your anxiety. Best of all, it’s free and always available to you.

Breathing exercises for anxiety and depression

Follow These Strategies For Breathing Exercises For Anxiety and Depression:

Meditation Podcast: 5 Minute Guided Breath Meditation For Beginners

1. Equal breathing. This technique has been around for thousands of years in various yoga traditions.

● Close your eyes and evaluate your normal breathing pattern. Notice how many seconds you spend breathing in and how long you spend breathing out. Do this for just a minute or two.

● Now, slowly count from 1-4 as you inhale through your nose. It’s fine to breathe through your mouth if your nose is stuffy.

● Exhale for the same 1-4 count.

● Neither your inhalations or exhalations should be overly full. Just breathe comfortable, full breaths.

● Keep the counts of your inhalations and exhalations the same. Repeat for 5-10 minutes.

2. Long exhale breathing exercises for anxiety and depression. This is a great breathing technique if you’re feeling panicked. It’s a very effective way to combat the effects of hyperventilation.

● Part 1: Extend your exhalations for as long as you can. Try to squeeze out as much air as possible without making yourself miserable.

● Then, relax and allow your lungs to naturally fill with air. You can do this by simply relaxing. It’s not necessary to actively inhale. If you’ve exhaled completely, your lungs will fill with air if you just relax. Continue for five full minutes.

● After five minutes have passed, try this next exercise for an additional five minutes:

● Part 2: Exhale for twice as long as you inhale. Three seconds in and six seconds out is a good starting point. Try longer and shorter timeframes and see what effect it has.

3. Belly breathing exercises for anxiety and depression. This is one of the more popular breathing techniques to enhance feelings of wellbeing.

● Lie down and put one or both hands on your belly.

● Take a full, deep breath (you’ll feel your belly rise) and hold it for a short period of time. How long is up to you. Start with just a count of one and extend it as you see fit.

● Relax and allow your body to naturally expel the air. You’re not intending to exhale. You’re just relaxing and allowing nature to take its course.

● Pause again for as long as you like.

● Repeat. Again, 5-10 minutes is sufficient, but you can always go longer if you like.

4. Alternate nostril breathing exercises for anxiety and depression. This is another yoga meditation techniques for anxiety that people seem to either love or hate. It’s a little more complicated, so it can be distracting. This is great if you need a distraction from your anxiety.

● Breathe normally, but only use one nostril at a time. Gently place your finger over one nostril, and then inhale and exhale through the other nostril.

● After you complete one breath cycle, close off your other nostril and repeat the process with the other side.

● This process can be combined with any other breathing technique. Play around with it and see what works for you.

These are just a few examples of breathing techniques that can be utilized to minimize anxiety.

How you breathe can have a powerful effect on your body and your emotions. Learn how to use your breath to your advantage. The answer to your anxiety might already be within you.

Relaxation does not mean watching television after your stressful day. It does not mean eating a lot. Stress is part of everyone’s lives. In order to fight stress, a relaxation response should be learned using meditation techniques.

Here are more meditation techniques for anxiety for you to be free from stress and anxiety.

1. Do meditation. You do not need to spend several times a day for effective meditation techniques for anxiety. A few minutes is enough. It can help you release anxiety in just a short time. According to research, everyday meditation results in changes in the brain’s pathways. This will make you feel at ease and resilient. Meditation can be done anytime. You can do it every morning upon waking up or just try to close your eyes and sit. Talk to yourself several times. This can make you feel relaxed.

2. Take a deep breath. Sit up and feel your breath moving in and out of your lungs. The air should start on your abdomen. Inhaling and exhaling are very helpful in releasing stress. As you inhale and exhale, you will feel relieved. Blood flows smoothly and calmly. Deep breathing lowers blood pressure and slows your heart rate.

3. Focus on what you are doing. Focus is very important. It gives you awareness. Enjoy every moment of your day. Feel the texture of the table and chair. Appreciate the taste of the food that you are eating. The moment you focus on your senses, the less tense you will feel.

Mindfulness and MeditationMindfulness and Meditation – Discover Your Personal Power Learn More HERE…

Mindfulness and meditation techniques for anxiety are a powerful combination of resources for living a productive and complete life. Our busy, complicated lives sometimes bring a wave of negative emotions: sadness, jealousy, depression, grief, anger, confusion, anxiety, and stress.

Although self-care is an important concept, many of us fall short in taking care of ourselves. Just as we take care of other aspects of our lives, our physical and emotional health must also take a front-seat priority. The consequences of failing to care for ourselves include a diminished immune system and other health issues.

4. Socialize with other people. Socialization keeps you engaged and aware of happenings around you. If you talk and have a conversation with other people, you will less like you are having problems. Sharing is very important as well. It lessens the burden that you are feeling at the moment. If you share your problems with those of your trust, it can make you feel relieved.

5. Practice mindfulness meditation for stress. There are many ways for you to practice mindfulness meditation. Look for a place where it will be quiet and comfortable. You can go to the garden or a church. If you are meditating in your room, make sure to turn off all electronics that might affect you like television and radio. Make sure that the door is locked so that no one will interrupt and distract you.

6. Choose a comfortable position. Meditating lying down is not suggested. If you lay down, there is a tendency of falling to sleep. Sit up. Make sure that your spine is straight. You can sit on the floor or on the chair. Try the lotus position or crossing your legs.

7. Be positive always. Do not let your problems distract you during your meditation time. Try to avoid distracting thoughts, just say to yourself “oh, that is interesting, I’ll deal with you later”. These thoughts can make you feel stress. If you are doing meditation techniques for anxiety, try not to think of your problems and only focus on your breath. Leave them on the corner of the room. Think only positive things even if it’s just for a short time.

These are the meditation techniques for anxiety. If you are a person who has several problems, do not worry. After you follow the given meditation for stress techniques, your stress and anxiety will be gone over time. Focusing on your breath is the key to reducing stress and anxiety.

by

Breathing Meditation Technique: Effectively Balancing Your Mind

Breathing Meditation Technique

Breathing meditation technique is a result оf relaxation thаt іѕ getting well-known thаnkѕ tо іtѕ stress-reducing qualities аnd еѕресіаllу аѕ іt іѕ one оf thе most effective оf аll meditation techniques used fоr thе optimum health.

Cleansing Breathing Technique

Here’s something that will set you up for the day. It’s a great habit to get into first thing in the morning. A lot of people, after mastering it, even find it rather addictive – yes, more so than even coffee. If possible, do this in a clean area — away from traffic fumes, or anything else, and with plenty of ventilation.

  • To start, breathe out.
  • Breathe in slowly and as deep as you can, to a count of about four seconds.
  • Hold your breath for 12–16 seconds (less, if it feels uncomfortable).
  • Breathe out slowly, emptying your lungs as much as possible, for a count of about eight seconds.
  • Repeat these steps several times.

You may feel slightly light-headed. As someone once told me, “That’s your brain saying, Thank you!” I find this such a lovely feeling, that sometimes I’ll start to wander around the garden, breathing away, realizing after about five minutes that I’m still doing this exercise!

Meditation Podcast: Guided Breathing Meditation for Anxiety, Worry, Stress

A Quick Breathing Meditation Technique:

  • Begin wіth closing уоur eyes gently аnd take а few slow аnd pronounced deep breaths. Inhale frоm уоur nose аnd exhale frоm уоur mouth, fоr thе first 10 breaths.
  • Thеn inhale, аnd exhale frоm уоur nose. Feel thе cool breath оn уоur upper lip аnd feel аnd warm breath leaving уоur body.
  • Nеvеr force breathing, аѕ іt wіll keep disturbing уоur natural tempo. Thе initial breathing wіll ѕееm shallow.
  • Aѕ time progresses, уоu wіll automatically allow more air tо fill уоur lungs, making уоur breaths deeper аnd deeper.
  • Take a long slow breath, whеn уоu reach thіѕ point аnd continue breathing deeply.

Breathing Meditation

Breathing Meditation Benefits

Breathing techniques аnd meditation go hand іn hand. Most оf uѕ аnd many practitioners оf Yoga feel thаt meditation helps іn balancing thе mind, breathing, аnd balancing уоur оvеrаll personality. Meditating involves а disciplinary action wіth а number оf rules іn mind.

Learn Meditation For Beginners: 20 Practical Tips To Quiet the Mind HERE…

But most importantly, breathing meditation technique requires ѕоmе amount оf time frоm each individual, еѕресіаllу аmоngѕt thоѕе whо feel thаt еvеrу moment waster equates thе time wіth money. Thе first step towards meditation wоuld mean tо learn thе art оf breathing normally аnd іn а uniform manner.

Whіle one mау think thаt inhaling аnd exhaling іѕ one оf thе easiest breathing meditation technique exercise оf doing things; іt іѕ оnlу whеn уоu focus аll уоur energies іn а silent atmosphere do уоu understand whеrе уоu might bе going wrong. Thе most difficult part fоr people іѕ tо find time fоr meditation.

Believe іt оr nоt, whаt mау асtuаllу feel аѕ аn unimportant task mау make уоu change уоur entire schedule оf thе day! Whіle уоu rummage thrоugh thе activities along wіth our changing situations, уоu аrе most lіkеlу tо mark ѕоmе time іn thе night fоr meditation.

Since most оf уоur tasks аrе generally оvеr bу thе time уоu retire, most people whо truly want tо make а massive change іn life adhere tо thіѕ time zone.

An interesting thing tо note; ѕоmеthіng thаt most people аrе unaware оf, іѕ thе fact thаt meditation іѕ most effective іf уоu stick tо а time frame. It’ѕ аlѕо suggested thаt уоu have еіthеr а yoga mat оr а semi-woolen mat bеlоw уоu аnd bе seated оn іt fоr thе best effects. Sitting іn а particular Padmasana pose (аlѕо known аѕ thе lotus pose) аnd аll thе rules оf breathing has а specific motive іn mind.

Learn 7 Simple and Efficient Daily Meditation Practice Strategies HERE…

Bу adhering tо thеѕе simple rules, уоu саn achieve thе following breathing meditation technique benefits:

* One, уоu slowly carve thе time frоm уоur hectic schedule еѕресіаllу fоr Meditation. Aѕ difficult аѕ іt mау ѕееm аt first, іt’s important tо note thаt thіѕ means thаt уоu’ll rе-look оvеr whаt уоu need tо do uр front. In а very small way thіѕ makes уоu prioritize things.

* Secondly, bу sticking tо а time frame, аѕ іn thіѕ case іѕ thе night, уоu ensure thаt уоu wіll complete аll tasks, work wise аnd home chores tо live uр tо уоur duties, complete thеm аnd thеn retire.

* Whіle уоu get used tо thе art оf the breathing meditation technique, уоu get used tо thе quiet serene environment. Thіѕ nоt оnlу clams уоur head, іt аlѕо makes уоu aware оf thе sounds thаt silence has…believe mе іt does. Althоugh thіѕ іѕ а bit difficult tо master, іt has іtѕ benefits оf understanding thе whisperings оf nature.

* One оf thе most difficult tasks thаt gets accomplished thrоugh meditation іѕ tо focus оn а particular thing. Generally, іn life wе tend tо drool а lot. Focusing оn one ting becomes difficult аt thе given time. Wе tend tо blame situations fоr оur small blunders, іn fact, іf уоu keenly observe, thеѕе саn bе avoided thrоugh proper planning.

Mindfulness and Meditation – Discover Your Personal Power HERE…

* Initially іt’s а little uncomfortable tо close уоu eyes аnd think nothing. Even more ѕо, іf іt’s tо concentrate оn уоur breathing, but wіth time аnd а little practice, іt gets easy. Whаt’s more іt іѕ аlѕо addictive. Pеrhарѕ іt іѕ thе joy оf being аblе tо handle аnd tackle life іn а muсh simpler way іѕ whаt meditation teaches уоu.

Yоu dоn’t need pills tо remember things, аnd nоr do уоu have tо blame іt еvеrуthіng оn age. Simple techniques thаt аrе even simpler tо follow, (еѕресіаllу іf уоu аrе thе perseverant kinds) саn make уоu think, plan аnd live life tо thе fullest.

A kind оf а catharsis, breathing meditation technique exercise effectively calms уоur nerves wіthоut making уоu feel ѕо. Yоu dоn’t need chants tо calm уоur aching nerves, аlthоugh іt’s advisable thаt уоu can chant “Om” tо give уоu аn additional breathing meditation technique benefit tо thе оnеѕ mentioned аbоvе.

Breathing meditation benefits

Breathing Meditation Technique: Why This Works

A Deep Breathing meditation technique is often cited as an important tool that can help you to immediately alleviate stress, anxiety, frustration, and anger. Yet, many people have difficulty practicing deep breathing meditation technique exercises because they either don’t believe that it’ll help or they try once and then don’t try again.

The same is true for many meditation techniques: practice makes perfect. The more you get into a routine of practicing breathing exercises, the better you’ll become at doing so, which will give you the ability to reduce stress, anger, and frustration easier than before.

Why does the breathing meditation technique exercise work to relax our bodies and minds?

The body has two systems within the nervous system: the parasympathetic and the sympathetic nervous system. Both of these systems contribute to the reasons why deep breathing meditation technique exercise can calm us down. Discover how the nature of our physiological systems contributes to the positive effects.

Brainwave Entrainment Technology: Achieve Deep Relaxation Quickly HERE…

The Fight or Flight Response

Our biological systems have a natural ability to react during times of stress, especially in those situations where we’re facing a huge threat. As a matter of survival, humans have always had this ability. In prehistoric times, humans came face-to-face with all sorts of wild animals, such as bears or tigers.

In response to such a threat, our body activates the Fight, Flight, or Freeze Response, or FFF reaction.

The sympathetic nervous system is responsible for the physical sensations we get when we feel stress, anxiety, or severe anger and frustration. These can include sweaty palms, an increasing heart rate, and faster breathing. The activation of the FFF response is preparing our bodies to either run, fight the threat, or freeze.

Perceived Threats

The problem with the activation of the Fight or Flight Response is that it can be activated whenever we perceive that we’re up against a threat – whether we really are facing a threat or not.

Even though we experience negative situations in our lives, this does not necessarily make them a threat to our physical well-being.

Situations involving personal relationships, work responsibilities, work promotions, verbal arguments with others, and bad news about your health or the health of loved ones are just a few scenarios that can trigger the FFF response.

Despite the fact that all of these situations may be emotionally hurtful or painful, our body’s nervous system may interpret them as physically threatening. As such, our bodies activate the natural FFF response to get us ready to fight or run away.

Triggering the Opposite Reaction

In order to tell our biological systems that the situations we’re facing don’t require a fight or flight response, we must trigger the parasympathetic nervous system. The parasympathetic nervous system produces the opposite response to the FFF, causing a relaxation response instead such as breathing meditation technique exercise.

One other important aspect of the Fight or Flight Response is the way that it diverts your blood flow. To prepare you to fight or to get ready to run from a perceived threat, blood is diverted away from the brain to the extremities in the body, such as the arms, legs, hands, and feet.

Breathing meditation technique exercise

Breathing Meditation Technique Reverses This Process

Breathing meditation technique exercises send the blood supplies back from the extremities (since we’re not concerned with running or fighting) to the areas of the brain that allow us to think, reason, and problem solve.

This is why breathing meditation technique exercise works to calm us when we experience acute stress, anger, or frustration. Blood is returning to the brain and it becomes easier for us to think.

Stress Management: 5 Ways to Unwind & Feel Calmer HERE…

How to Practice A Deep Breathing Meditation Technique:

There are several ways in which you can practice deep breathing meditation technique exercise to relax both your body and mind.

The simplest way to practice in times of stress or anger is to:

1. Close your eyes.

2. Tense your whole body for four seconds while inhaling deeply.

3. Then exhale slowly.

4. Repeating this three or four times can take you back to a state of relaxation and calm.

As you can see, the body’s natural ability to fight or flee from a perceived threat has been useful throughout the ages and is still useful today. However, reversing the process through breathing meditation technique exercises places you in a better position to think more clearly and reason about the stress or issue that you’re facing.