How to Meditate in 3 Easy Steps

By Mike Hughes

The practice of meditation has been around for thousands of years, but we have just as much need for it today, with our busy lifestyles, as the mystics seeking enlightenment in ancient times.

Learning how to meditate is one of the best ways to learn to relax and eliminate stress and, unlike medication, there are no nasty side effects. There are many different types of meditation from the extremely complex to the relatively simple but I’m going to show you a quick and easy method which anybody can learn in a few minutes.

First, find a quiet place where you won’t be disturbed for about 10 to 15 minutes and sit in a straight-backed chair.

Place your feet on the floor and rest your hands comfortably on your lap. Sit upright and imagine a thread pulling the top of your head up toward the ceiling (no slouching allowed!)

Now, imagine that your belly is a balloon - as you breathe in, the balloon expands and as you breathe out the balloon collapses in toward your spine. This breathing method ensures that you’ll be using your diaphragm, instead of your chest muscles, which promotes greater relaxation.

Concentrate on the movement of your belly, expanding and contracting, and also on the sound of your breath as it goes in and out of your mouth.

Continue for about ten to fifteen minutes, then open your eyes but don’t stand up straight away, wait for a few moments to re-orient yourself first. Congratulations! You now know how to meditate.

Try to do this technique twice a day for a week and you’ll be amazed at how more relaxed and less stressed you feel. In fact you may feel so good that you’ll want to make meditation a permanent part of your life.

Mike Hughes has been practicing meditation for over 20 years and is the author of "The Power of Stillness" which will teach you How to Meditate using a more powerful method.

Check out his site and download your FREE copy of "The Ultimate Secret" ebook at www.controlyourstress.com

Easy Meditation Techniques

When you are starting out, you may decide to set aside 10 or 15 minutes for your meditation session. This is plenty of time when you are beginning to meditate and in our hectic daily lives it may well be that this is the maximum amount of time that you feel you can devote to meditating. To start meditating, choose a time and a place where you won't be disturbed for the duration of your meditation session.

When you are starting out, you may decide to set aside 10 or 15 minutes for your meditation session. This is plenty of time when you are beginning to meditate and in our hectic daily lives it may well be that this is the maximum amount of time that you feel you can devote to meditating. That's fine. Whatever works for you is good – it's much better to spend a few minutes a day meditating than to put it off completely. Over time, you may decide that you are getting sufficient benefits that you want to increase the amount of time you spend in a meditative state, but that's completely your choice.

If you can spare the time, your aim should be to have two 20 minute meditation sessions each day. Research has shown that spending this amount of time meditating leads to better health and can help reduce the stresses and strains of daily life.

Your checklist for starting meditation:

• Choose a meditation method (such as a breathing or walking meditation)

• Choose a time of day when you are unlikely to be disturbed.

• Choose a place where you feel comfortable and can relax.

That's all!

The time of day should be one where you can make it a habit to meditate at that time. Some people find that meditating first thing in the morning is a good time for them. Other people, myself included, meditate last thing at night before going to sleep. You may find that the best time for you is whilst the rest of the family is watching a program on television. There is no exact time that is best for everyone. Whatever works for you is good! Just make sure that you practice on a regular basis.

The actual place where you decide to meditate is again up to you. A few people set aside a room in their house as their meditation room but if you're just starting out, that's probably a bit too extreme. Instead, you may decide to meditate in your bedroom, the lounge, the kitchen or even the garden. The exact place where you meditate doesn't matter too much – it’s much more important that you actually start practicing meditation. If you find that the original place you chose isn't working for you, don't be afraid to change it. The same goes for the time and the method that you chose. The ultimate benefit of meditation far exceeds the precise method of meditation that you use to reach the benefit.

Find out lots more about easy meditation techniques including different types of meditation at http://www.easymeditations.com/

Article Source: http://EzineArticles.com/?expert=Carl_Walker

Meditation Makes You Stress-Free

By Douglas M. Burns

In today's world the need for mental peace and a stress-free life is great. Most of us are experiencing a feeling of disconnectedness with our inner self, a feeling of mental restlessness and anxiety that is depriving us of a day's sleep, and peace of mind. In today's world the need for mental peace and a stress-free life is great. Most of us are experiencing a feeling of disconnectedness with our inner self, a feeling of mental restlessness and anxiety that is depriving us of a day's sleep, and peace of mind.

Meditation, an important aspect of Buddhism differs from other kinds of practices like yoga, quest for supernatural or any other form of physical exercise. Buddhist meditation is based on the Eight Fold path enumerated by Buddha himself. It believes that desire is the root cause for suffering and that the source for human suffering rests in their minds alone. It is this psychological aspect that dominates the Buddhist meditation practices rather than mere physical ceremonies.

To meditate in a Buddhist way one need not undergo any initiation or be religious in their beliefs and attitude. In fact, meditation has got nothing to do with religion, community or faith. It is a psychological exercise considered by many as of spiritual nature.

Ability to meditate is not some special skill out of human reach. Every human being looking for peace in his life should practice meditation and see for himself how it will relieve him of the mental stress and suffering.

Wondering what would one achieve by meditating! Meditation is a kind of cognitive journey an individual undertakes to attain the so called goals of Buddhism - gaining the ability to concentrate, liberating one's own mind, attaining 'Nirvana' or salvation and thus terminating the mental suffering.

Nirvana is that state of mind which can be attained only after much self -exploration and rigorous meditation. An individual should rid himself of negative feelings like anger, greed, lust, hatred etc to attain spiritual enlightenment. His mind should rise above the frivolous nitty-gritty of life. This doesn't mean that one should stop leading a normal life and seclude himself from the rest of the world meditating in some quite corner of the world. It's just that one should be able to dedicate some time from his busy schedule to meditate.

An individual should practice non-attachment and liberate himself psychologically from his emotions, passions and addictions. One should realize the ephemerality of human existence and it's mental suffering. Self- exploration of one's mind will create awareness about all those hidden and repressed causes that have been lying dormant in your subconscious. Such awareness will help you in steering your mind towards the right path, the path to Nirvana. Focusing your attention on a single subject or object for long will enhance your power to concentrate; to avoid mental distractions.

Some general tips about how to meditate are as follows: * Individuals can meditate either in a Lotus posture; squatting on the ground or in any other posture they are comfortable with.

* Try to avoid sitting amidst distracting elements like noisy TV or music players.

* Focus your attention on some distant object or a wall or some geometric shape.

* Concentrate on your breathing alone. Once your mind achieves proper concentration, slow down your breathing.

The oft-quoted excuse given by people to avoid meditating is that they don't have time. Though this does hold good to our busy lives and mundane routines to a great extent. The best part about meditation is that there are no special rules regarding at what time one should meditate or for how long. Create a plan that suits you the most.

Meditation is all about your quest for peace. It is you who should make a sincere effort to practice meditation and be persistent in learning. So, are you ready to meditate?

Buddhist Meditation and Depth Psychology, by Douglas M. Burns

Article Source: http://EzineArticles.com/?expert=Sandy_Scribe

Simple Meditation Exercise

By Richard

In this meditation exercise we will try to calm the mind and experience the inner peace that we have within. As with any meditation exercise; the more we practise, the more benefits we will get from it. In this meditation exercise we will try to calm the mind and experience the inner peace that we have within. As with any meditation exercise; the more we practise, the more benefits we will get from it.

The first step is to make the body relaxed and comfortable. We should sit in a comfortable posture with our back straight. Then we should feel all the tension leaving our body.

Then say to yourself that for the next 10 minutes you will concentrate on nothing else apart from your meditation. Concerns about what happened today, or may happen tomorrow, can definitely wait until after the exercise.
Begin by concentrating on your breathing. Feel that your breathing is soft and gentle. There should be nothing forced; if someone placed a feather by your nose it would barely move.

As you become focused on your breathing it will have a powerful impact on your state of mind. Your thoughts will naturally slow down and you will become more relaxed.

As you breathe in, feel that you are breathing in a quality of inner peace. Feel that this breath embodies a real sensation of peace. As you breathe out feel that you are exhaling any restlessness and anxiety.

Now try to watch your thoughts. As they enter into your mind make a determined resolution not to follow any of them. You can visualise getting hold of a thought and then throwing it out of your mind. This exercise shows that you are not your thoughts, the real “I” is deep inside. Always feel you can control and determine your thoughts.

Continue to focus all your attention on your rhythmic breathing, but now try to stop any thoughts coming at all. Feel that you are not your thoughts, but the soul. The soul is far beyond the domain of the mind.

As your thoughts slow down feel that you are entering a most peaceful and relaxed consciousness. Don’t allow any though to disturb you. Just dive deep within to discover the inner peace and joy that are part of our real existence.
Initially you should try this exercise for 10 minutes but as your meditation receptivity increases you should increase its length.

Richard is a meditation student of spiritual teacher Sri Chinmoy http://www.srichinmoybio.co.uk He offers meditation classes based on the teachings of Sri Chinmoy in his home town of Oxford.
see also: Sri Chinmoy on Meditation

Article Source: http://EzineArticles.com/?expert=Richard_Pettinger

How to Develop Concentration

By: Jimmy Cox

The memory has no enemy greater than lack of concentration. The ability to concentrate is important in every effort of memory. For instance, if, while you are reading a book on travel in the United States, you begin to think of trips you have made to Europe, you will remember little of what you read.

The term "concentration" has become rather hackneyed through constant loose usage, and it has a more exact meaning than is commonly given it. Many people believe they are "concentrating" to a sufficient degree when they succeed in doing their jobs competently even when surrounded by distracting noises. That this is not true concentration is evident when one attempts any sort of reasonably simple experiment demanding real, authentic concentration.
As exercises in concentration I recommend the following:

Stretch out in a comfortable position on a couch or bed and be careful to relax your whole body, with no strain or tension anywhere. Close your eyes and try to visualize the form of some simple, familiar article. As soon as you succeed in doing so, concentrate your thoughts on this article to the exclusion of everything else and do not let them stray in any direction if you can help it.

Suppose, for example, you choose an electric light bulb. You must keep your mind on the bulb and not let it stray to the chandelier or the room it illuminates or the people in the room.

At first it will be difficult for you to sustain this experiment for longer than four or five seconds. But by gradual, regular drill, you will succeed in running the time of concentration up to ten seconds or longer. When you have learned to do this, make the experiment more difficult. Instead of the quiet room, select a more or less populous spot where you are unable to stretch out in a position conducive to concentration, and where, moreover, the impressions on eye and ear will make it more difficult for you to collect your thoughts.

2. A more difficult, and consequently more interesting, exercise in concentration consists in remembering as exactly as possible the occurrences of the hour immediately preceding this. It is not sufficient for you to recall only that you were on Broadway where you bought a book or had an ice-cream soda. The correct method of carrying out the experiment would be somewhat as follows:

"It is now eight o'clock. At seven I left my office on Forty-second Street and went to the subway station at Times Square. On the way the show window of X's store caught my eye because it contained a particularly good-looking suit..."
If you carry out the exercise in this manner, you will make an important experiment in concentration: the more detailed, the better. That is, the more particulars you can recall, the more value the exercise will have for you. Of course, it is impossible for you to remember all the people you saw in the subway or all the thoughts that passed through your mind during the ride. But you will find that diligent, patient practice will increase your abilities.

It is important to remember that, aside from increasing your ability to concentrate, this exercise will in time make it possible for you to remember with a considerable degree of accuracy conversations which you have held and sensations which you have experienced. It is hardly necessary to point out how useful this can be in daily life.

If you practice these two simple exercises, you powers of concentration should increase greatly.

Article Source: http://www.article.e-booksdownload.com

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Living Within An Inner Meditation Retreat

By Remez Sasson

You can live in an inner meditation retreat throughout the day, and at the same time carry on your day-to-day activities. There is no need to restrict meditation to certain hours of the day, and to certain places. Meditation may be carried on anywhere, wherever you are. You can actually live most of your time in an inner meditation retreat, without disturbing your daily life and schedule.

Meditation is an inner activity, which means that you can enjoy the benefits of a meditation retreat, even while staying where you are, in your present circumstances. You carry on your life, tasks and work, and yet, at the same time stay in a meditative state of mind.

In an actual meditation retreat you go to some place, where you meditate for several hours every day. In an inner meditation retreat you may also meditate for long periods during the day, but this meditation is carried on inside you, without any special outside conditions, and while going on with your daily life. I am not saying that this kind of meditation replaces an actual meditation retreat. It is only another way to grow spiritually, which may not suit everyone.

In order to meditate while engaging in other activities you need first to be trained in meditation. You need first to practice it daily in a quiet place and gain some proficiency, before you can do it everywhere. Staying in a meditative state of mind in your daily life requires that you possess enough concentration, will power and self-discipline, because otherwise your mind will wander away.

Practice every day your favorite meditation technique, at home or anywhere you can be alone and undisturbed. After it becomes rather easy, and you notice that your inner strength and inner peace are increasing, it is time to learn to meditate while away from your room or where you usually meditate. Go on with your regular meditations, but also practice meditation away from your familiar conditions.

Not every kind of method and technique can be practiced, while busy with your daily tasks and work. While meditating in your inner retreat you need to dispense with any kind of outside requirements such as music, a special sitting position, special clothing or meditation techniques that require doing something that might look peculiar and strange to others. It is preferable that you do not draw any undue attention to yourself.

At various times during your daily activities, when you are not busy with something that requires your attention, calm and steady your mind. Do not try to think about anything, but only pay attention to your consciousness and awareness. Not to the contents of your mind, but just to the feeling and sensation and awareness of being alive, existing and conscious. If you have been meditating for some time you probably know what I mean. This feeling- consciousness manifests automatically, when the mind is quiet.

Look inside yourself, into your consciousness. Do not follow your mind and thoughts, but just try to be aware of what is beyond them, the consciousness-awareness referred to above. Try to sense, feel and experience the inner silence, peace and happiness inside you, where your innermost consciousness resides.
Don't force yourself to do so every minute of the day. Even a few moments at the beginning are quite enough.

It is up to you how many times, and for how long you meditate in such a way. It may be not easy at first. You may forget to meditate or your mind might not obey you. It takes time to make it a steady experience. Stay calm, use your willpower, self-discipline, concentration and the ability to persevere and everything will be all right in due time.

This kind of meditation is an inner activity that does not involve the mind or the body, and is independent of them. This is why it does not interfere with your other activities. It a sort of continuous inner awareness, like an altered state of consciousness that will accompanies you, and becomes the background of your waking hours.

One day you will be able to stay in this peaceful inner silence most of the time, even while thinking. It will become your ordinary state of consciousness. You be will then constantly in an inner meditation retreat.

Article Source: http://www.successconsciousness.com/inner_meditation_retreat.htm

Meditation Advice, Guidance and Tips

By Remez Sasson

Meditation is not just a method to relax the body, as some people think. It is much more than that. Earnest performance of meditation leads to freedom from obsessing, nagging thoughts and worries, and to inner balance, peace of mind and inner strength, and might also lead to spiritual awakening and enlightenment.

Though it plays an important role in various religions and spiritual practices, it is actually a practice that is free from all religious connotations.

It has always been practiced everywhere, from ancient times until today. There has always been the desire to go within, to find what is beyond the physical form, and to find the real spirit and the relation between mankind, the world and the creator.

There are many forms, techniques and traditions of meditation, which are practiced and followed for various reasons and aims, such as for gaining peace of mind, spiritual growth and spiritual awakening, as well as for relaxation, health, success, mind power or the development of psychic abilities.

Meditation calms down the body and the mind, reduces stress and anxiety, normalizes the blood pressure and has a healing effect on the body. It improves the concentration power, sharpens the mind and strengthens the intuition. Its constant practice reduces the number of restless thoughts in the mind, brings peace of mind, happiness and bliss, and in its higher stages, enlightenment.
In order to obtain results it has to be practiced every day, at least once a day, twice better, for at least 15 minutes, though a beginner may start with only 10 minutes a day.

In a very general sense, there are two forms of meditation. One requires that one focuses the mind on something concrete, such as the breathing process, a concrete object or a word or a thought, and there is what may be termed as "formless meditation", in which one focuses on the inner silence, inner self or on nothing at all. This form of meditation can only be practiced after one is well trained with the first form.

Here are a few tips and advice about meditation:

1. It is important to meditate every day.
2. Meditation should be approached with patience, love and an open mind. This is the attitude that brings results.
3. Do not meditate when you are tired.
4. Find a place where you can be alone and undisturbed.
5. Sit in a comfortable position with the spine erect.
6. Take a few slow deep breaths.
7. For a minute or two, evoke in your mind some pleasant memory.
8. Think for about one minute about the benefits this practice will bring you.
9. Start meditating calmly, yet with focused attention. The more focused the attention is, the easier it is to ignore thoughts and other distractions.
10. Start with a simple technique, such as:
a) Focusing your attention on your incoming and outgoing breath.
b) Thinking about an inspiring quote.

Read the other articles on meditation at our website, and you will find more detailed instructions and information on this fascinating and beneficial practice.

The methods and instructions that you will find here are intended for everyone, irrespective of faith, religion or race. You may follow any other method, technique or tradition, and yet read and practice the instructions and techniques you find at this website.

Article Source: http://www.successconsciousness.com/meditation.htm

Meditation - The Antidote for Tension and Worries

By Remez Sasson

Meditation has always been recognized as the antidote and remedy for tension, worry and fear. It is not a magical medicine, and results do not show overnight, but they are assured if you commit yourself to meditate each day.

We are living in a world full of tensions and worries. Work, relationships, financial conditions, health, dangers and fears provide enough fuel for tension and worries. They prevent inner peace, produce toxics in the body, injure the health and disturb life. They weaken both mind and body, and bring all kinds of problems.

The mind and the body need something to relax and calm them down, and this is one of the roles of meditation. Its effects last not only during the actual period devoted to it, but throughout the whole day, but for that to happen it has to be practiced earnestly and correctly for some time.

You might find it is difficult to start to meditate, because you do not have the motivation to do so, and you feel the need for proof of the benefits of meditation before you begin. The best proof you can gather is through your personal, direct experience. It is good to read about other people's experiences, but it is much better to gain first hand experience.

If you approach meditation with interest and love you will develop the patience and persistence necessary for success. Soon the twenty minutes will extend to thirty minutes and even longer. As in every other area, here too, when you start to see results your ambition and desire to succeed would grow.

There are many meditation techniques, and you may follow any one that attracts you, and with which you feel comfortable. Do not force yourself to do something that you do not like to do. This produces tension, which you are trying to avoid.

After practicing for some time you will see how your inner peace level grows, and situations that previously caused you worry and tension lose their power to affect you. You will find that physical, emotional and mental tensions gradually start to diminish, and the door to peace of mind opens for you.

The process of meditating gradually takes your mind, thoughts and senses away from your immediate environment. The flow of stimulus from the environment and mind diminishes gradually, and both mind and body relax. This affects the metabolism of the body, cleanses it from toxics, and provides renewed energy and peace of mind.

Meditation is the antidote for tensions, fears and worries that most people go through. Its accumulated effects make it easier to stay calm under difficult situations, and thus get over them or steer away from them. It gives you not only peace of mind, but it also increases your inner strength, will power and self discipline. It is an important tool for a happier and more relaxed life for everyone, no matter where he lives and what he does.

Meditation is a great tool not only for the seeker after spiritual awakening and enlightenment, but for the ordinary person who wishes to live a calm and peaceful life and to preserve his sanity. It bestows the ability to be free from tension and unnecessary thinking, and opens the door to happiness and peace of mind. In its higher levels it opens the door to spiritual awakening.

Article Source: http://www.successconsciousness.com/index_000046.htm

Meditation Explained

By Winsome Coutts

Why Meditate?

Scientists and doctors study meditation and recommend it. Meditation is now proven to be more than just a ‘warm and fuzzy’ feeling. It works. So there are many reasons why people begin to meditate. Some learn meditation to become more relaxed, for improvement in health, to reduce stress, for clearer thinking, to become more creative, to sleep better and to improve mental strength. There are physical, emotional and spiritual Benefits of Meditation. It’s safe, it’s simple and it’s free.

People who are not familiar with meditation may consider it to be prayer or worship, but this is far from the truth. Meditation can be described as concentrated awareness, so as you overcome distractions and focus your mind on something you are becoming aware; you are meditating when you maintain a continued state of awareness. There are a wide range of disciplines taught for bringing your attention on to some object or thought or awareness. In fact what happens in the process is that meditation moves your brainwaves into an alpha state. This is a relaxed state with a level of consciousness where you are still aware. In the alpha state learning and healing are promoted.

Brainwaves Brainwaves are electrical activity emanating from the brain. There are four categories of brainwaves as shown below: Beta (alert/working): 15 to 40 hertz, Alpha (relaxed/reflecting): 9 to 14 hertz, Theta (drowsy): 5 to 8 hertz, Delta (sleep/dreaming): 3 to 4 hertz, Delta (deep dreamless sleep): 1.5 to 3 hertz *Hertz = cycles per second.

In the alpha state your brainwaves run between 9 to 14 cycles per second or hertz, compared with your normal waking state beta: of 15 to 40 hertz. Deeper states of relaxation move through theta, delta to the deepest delta, which is a highly creative state of relaxation.

In fact you are meditating when you focus on birds singing, to the exclusion of all other thoughts, or staring into the fire, just focusing on that, or concentrating on your breath coming in and out, thinking of nothing else.
Traditionally Eastern cultures have practiced meditation for centuries as part of their spiritual teachings, and until recently, say the last 30 or 40 years, Westerners viewed meditation with a bit of suspicion. Now, the benefits are so well documented and experienced by so many that it has become common practice for many doctors and health practitioners to recommend meditation as part of their healing plan.

There are two basic techniques of meditating and the different practices fall in to either of these two categories, with some variations possible. In mindfulness meditation the meditator sits in a comfortable position and focuses his attention and awareness on an object or activity; such as a candle, breathing, a visualization or a mantra, keeping an open focus and awareness of the present moment as he does so. This method allows for free flowing and observing of his thoughts while using the focus as an ‘anchor’ he constantly brings his mind back to the focus, when he starts to wander off in to different thoughts.

With concentration meditation which is used by most spiritual and religious traditions, the meditator keeps his attention on a particular object like repetition of a prayer or a mantra to minimize distractions, and continually brings his mind back to the chosen object. Lawrence LeShan defined meditation in ‘How to Meditate’ as “doing one thing at a time with your whole being”.

In some traditions both mindful and concentration meditation are combined.
It is possible to practice meditation even while walking or doing simple repetitive tasks. It is in moments when your mind is clear that you get that ‘realization’, ‘inspiration’ or ‘BFO’ (blinding flash of the obvious). “AHA” you say, as something miraculously pops in to your head.

Learn How to Meditate You can attend sessions somewhere in your city, usually free, to learn how to meditate. There are many books and tapes to help you, most of them excellent aids. It is easy and simple to learn. There are many tools to help you move into a meditative state. The one I absolutely love is the Holosync audio tapes from Centrepointe (centerpointe.com) (I don’t lightly recommend products, but this advanced Neuro technology is light years ahead of anything else I have tried and read about. I use it daily).

When you practice meditation regularly you begin to liberate the energy in your mind and the quality of your consciousness will expand. You will become more relaxed and happy, experiencing a sense of control of your life. You tend to approach life in a much more peaceful manner, not stressing in ways you might have done previously. This is not just a generalized statement, but is now being proven by empirical research.

I maintain wholeheartedly that meditation is truly beneficial. Do try it.

Winsome Coutts is co-owner of Global Secrets International and writes stories and articles for personal development, The Law of Attraction and The Secret Movie. Visit her website for heaps of info, free downloads & self-help tools. http://www.the-secret-dvd.net/

Realizing Your Goals In Guided Meditation For Self Development

By Laurie Raphael

After you learn to relax, you will commence to represent a clear mind that will bring you to goal realization, in turn enabling you to develop new skills. Meditation promotes forward-looking energy and thinking.

Stress is causing many messes today in society. Overwhelming pressure is instigating people to miss the full power of success, since they miss their goals. Stress is sound at times, but sometimes it is too much, it exerts causing huge problems to occur. Stressors, when added up will cause excessive stress. Our ability to concern with stress is important since it helps us to acknowledge our goals and to carry out most success.

Facing stress is effortless. You will see that positive change can happen if you meditate on the positive as it happens.

Many people profess that stress is negative energy that destroys the human mind. This is true if you let it. Force can build positive results. Negative stressors, such as death, monetary burdens, illnesses, grievance, and so on can give good turnarounds stock to you providing you take time to meditate, contemplating on the big picture. For example, if a loved one passes on of some disease, you can turn the negative stress in to positive results by striving harder to avoid poor health conditions that could prove cataclysmic.

Instead of looking at debt as a grievance, think of it as a challenge. Sit down and meditate, thinking of great ideas to reduce some of your debt. Illnesses should move you to work toward medical management. Injuries should propel you to try harder.

Do you see where thinking positive could lead you? Now that we design to abolish negative incidents leading the mind to positive thinking, we can make suggestions to consider positive actions leading to our success. For instance, if you purchased a home, did you sit down and take some time to meditate to see if you could repay the loan by the end of the designated term? With any new home comes, monetary obligations, other responsibilities, and so forth. Buying a new home is a gamble. Now you have the stress of worrying for the following five, 15, or 30 years if you can repay the amount owed without defaulting. Stress may mount up, yet if you entertain new ideas, you may resolve to see a way through it.

To help you see how positive thinking works along with dealing with stress by relating to the stressors that come your way. When we become overwhelmed by stress it often prevents us from meeting our goals. You need to find a way to deal with stress as it is a part of daily life. Thinking can also create stress, therefore bear in mind how you comprehend, break down, and label each time you think.

Learn to relax and meditate over your ideas in order to make positive decisions. They failed to meditate to think through the problem carefully.

After you learn to relax, you will commence to represent a clear mind that will bring you to goal realization, in turn enabling you to develop new skills. Meditation promotes forward-looking energy and thinking.

At times when you approach an idea, the goal is to consider it carefully and in detail enabling you start developing new skills from new beliefs. The key is teaching your mind to reach the goal.

Probe into some meditative strategies to discover what works best for you. Meditating each day will benefit you in your self-development processes. Probe in your mind and discover helpful information that may help you into meditating successfully.

Thought works in a few ways. That is, meditation intermittently helps you to find what works best for you. You commence to comprehend your goals and can then set plans to reach those goals. Meditation is searching to give in. When you meditate, you can envision possible changes to enable you to overcome the stress in your life. Meditation will eliminate detrimental thinking by replacing it with positive thinking so that you can see your values more clearly and develop your talent more readily.

For more information about meditation, visit: http://alternativemedicinebasics.com/meditationreport For all kinds of alternative therapy info, visit my site at: http://alternativemedicinebasics.com/ For Yoga and meditation products and services, visit http://alternativemedicinebasics.com/yogameditation Sign up for my Newsletter at: altmedbasics@getresponse.com

About Meditation to Improve Mental and Physical Health

By: Knut Holt

Meditation is a group of mental training techniques. You can use meditation to improve mental health and capacities, to improve your motivation for your goals and also to help improve the physical health. Some of these techniques are very simple, so you can learn them from a book or an article; others require guidance by a qualified meditation teacher.

WHAT IS MEDITATION

Most techniques called meditation include these components:

1. You sit or lie in a relaxed position with closed eyes.
2. You breathe regularly. You breathe in deep enough to get enough oxygen. When you breathe out, you relax your muscles so that your lungs are well emptied, but without straining.
3. You stop thinking about everyday problems and matters.
4. You concentrate your thoughts upon some sound, some word you repeat, some image, some abstract concept or some feeling. Your whole attention should be pointed at the object you have chosen to concentrate upon.
5. If some foreign thoughts creep in, you just stop this foreign thought, and go back to the object of meditation.

The different meditation techniques differ according to the degree of concentration, and how foreign thoughts are handled. By some techniques, the objective is to concentrate so intensely that no foreign thoughts occur at all.

In other techniques, the concentration is more relaxed so that foreign thoughts easily pop up. When these foreign thoughts are discovered, one stops these and goes back to the pure meditation in a relaxed manner. Thoughts coming up, will often be about things you have forgotten or suppressed, and allow you to rediscover hidden memory material. This rediscovery will have a psychotherapeutic effect.

THE EFFECTS OF MEDITATION

Meditation has the following effects:

1. Meditation will give you rest and recreation.
2. You learn to relax.
3. You learn to concentrate better on problem solving.
4. Meditation often has a good effect upon the blood pressure.
5. Meditation has beneficial effects upon inner body processes, like circulation, respiration and digestion.
6. Regular meditation will have a psychotherapeutically effect.
7. Regular meditation will facilitate the immune system.
8. Meditation is usually pleasant.

THE DIFFERENCE BETWEEN HYPNOSIS AND MEDITATION

Hypnosis may have some of the same relaxing and psychotherapeutic effects as meditation. However, when you meditate you are in control yourself; by hypnosis you let some other person or some mechanical device control you. Also hypnosis will not have a training effect upon the ability to concentrate.

A SIMPLE FORM OF MEDITATION

Here is a simple form of meditation. By this meditation technique, you should concentrate in an easy manner. This will allow foreign thoughts to pop up. These are handled one by one as they appear. You proceed as follows:

1. Sit in a good chair in a comfortable position.
2. Close your eyes and relax all your muscles as well as you can.
3. Stop thinking about anything, or at least try not to think about anything.
4. Breath out, relaxing all the muscles in your breathing apparatus.
5. Repeat the following in 10 - 20 minutes:

-- Breath in so deep that you feel you get enough oxygen.-- Breath out, relaxing your chest and diaphragm completely.-- Every time you breathe out, think the word "one" or another simple word inside yourself. You should think the word in a prolonged manner, and so that you hear it inside you, but you should try to avoid using your mouth or voice.

6. If foreign thoughts come in, just stop these thoughts in a relaxed manner, and keep on concentrating upon the breathing and the word you repeat.

As you proceed through this meditation, you should feel steadily more relaxed in your mind and body, feel that you breathe steadily more effectively, and that the blood circulation throughout your body gets more efficient. You may also feel an increasing mental pleasure throughout the meditation.

THE EFFECTS OF MEDITATION UPON DISEASES

As any kind of training, meditation may be exaggerated so that you get tired and worn out. Therefore you should not meditate so long or so concentrated that you feel tired or mentally emptied.

Meditation may sometimes give problems for people suffering from mental diseases, epilepsy, serious heart problems or neurological diseases. On the other hand, meditation may be of help in the treatment of these and other conditions.

People suffering from such conditions should check out what effects the different kinds of meditation have on their own kind of health problems, before beginning to practise meditation, and be cautious if they choose to begin to meditate. It may be wise to learn meditation from an experienced teacher, psychologist or health worker that use meditation as a treatment module for the actual disease.

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Comprehensive Guide to Worldwide Meditation Techniques

By: Anmol Mehta

There are as many types of meditation techniques as there are wonderful flavors of ice cream. This allows each person to find a flavor that is delicious to them. In this article I will provide an overview of some of the most popular meditation techniques that exist and hopefully this will help you find the style that is sweetest to you.

Some meditation styles suit those of an intellectual disposition, while others are more attractive to those who prefer the path of love and surrender. Still others, with an active approach to life, may like the meditation techniques involving movement, while those with a strong mind would enjoy the approach of visualization and concentration. Overall, there are several broad categories under which we can capture most of these various meditation practices and the following two are amongst the most widely used styles, Insight Meditation Techniques and Sound (Mantra) Meditation Techniques.

1. Insight Meditation Techniques: These are the meditations of choice for the Gyan Yogis or those drawn to the intellectual path. It incorporates the advanced meditation techniques from the Zen school of Buddhism, the Advaita Vedanta school of Hinduism, certain schools of Western Religions among others.

A. WHO AM I Meditation Technique: This techniques comes from the school of Advaita Vedanta (Non-Dualism / End of Knowledge). The meditation was popularized by Shri Ramana Maharishi and is based on negation of the false self in order to realize one's True Nature. Here is an example of my experience with WHO AM I Meditation Practice.

B. Koan Meditation Technique: These meditations come from the Zen school of Buddhism and are designed to break down the ordinary pattern of conceptual, dualistic thinking. By breaking down the interference created by the thinking mechanism the practitioner is brought to confront the non-dual reality of "what is" directly and thus Awaken.

C. Contemplation Meditation Technique: These meditations utilize introspection, self-study, reflection, self-dialogue and contemplation to cut through the layers of false conditioning and false understanding that deludes the mind. These meditations have their roots in many Western Religions and are also a part of Eastern philosophies.

D. Silent Mind Meditation Technique: This meditation technique is my contribution to this category and it involves directly perceiving the fact of what is by acute observation of the thinking process. This is the flavor that I enjoy best and I have explained it in detail in the The Silent Mind Meditations, which are part of the Silent Mind Meditation Program. These meditations are an extension of the teachings of Jiddu Krishnamurti.

2. Sound (Mantra) & Intention Meditation Techniques: The meditations that fall under this category use the science of sound and thought vibrations (Naad Yoga), along with rhythm and music (Laya Yoga) to purify the heart and mind. These meditations have a wide range of applications, from bestowing Enlightenment, to improving health, wealth, happiness, peace etc...

A. Mantra Japa Meditation Technique: This meditation method uses the repetition of a mantra (a particular sound, word or phrase) verbally or mentally to create the necessary conditions for purification, refinement or expansion to take place. Mantras are essentially keys which allow one to tune into the individual energy field or tune into the Universal Energy field to produce certain desired results. Here is an example of using OM Mantra to activate the Third Eye Chakra.

B. Rhythm Meditation Technique: This form of meditation uses the combination of rhythm, chanting, music and breath to calibrate and perfect the system. The excellent Three Step Rhythmic Breathing (3srb) meditation technique of Sage Pantanjali and many Kundalini Yoga meditations fall under this category, among others.

C. Meditation via Song: Most of the meditations from the path of Devotion (Bhakti Yoga) and Love, designed to dissolve the ego belong in this category. This is a path most dear to those who are emotional in nature and feel a deep love for the divine. Christianity, Gospel, Sufi Meditations, Hare Krishna Meditations, Kirtans and Bhajans are some examples of techniques in this category.

D. Meditation via Prayer & Intention: All religions have meditations involving prayer and worship. The meditations that also use the power of intention to manifest desires fall under this category.

So you can see from above, these is a rich diversity to the science of meditation and certainly something for everybody. The best suggestion is to pick a style and with an attitude of experimentation dive in and explore it. You may be astonished at the wonderful treasures you discover within using the profound art of meditation.

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Anmol Mehta is a Yoga Teacher, Zen Expert & creator of profound Meditation & Yoga programs. These Free Guided Meditation Techniques & Kundalini Yoga Classes are available at Mastery of Chakra Meditation, Kundalini Yoga & Zen. You will also find a wealth of insightful articles and lively discussions on the Guided Meditation, Kundalini Yoga & Zen Blog.

3 Keys to Creating a Sacred Meditation Space

By: Anmol Mehta

We all know the profound benefits that meditation practice bestows. The two important aspects though, in order to extract the wonderful benefits from meditation, is that the practice needs to be consistent and long term. To that end, one of the biggest obstacles to a long term, daily meditation practice, is the lack of a meditation space in your home.

This article will help you overcome this issue by providing helpful insights on how to set up your personal meditation space. Having such a meditation space, vastly increases the chances that you will develop a consistent and deep practice. The space helps counteract some of the resistance that thoughts will no doubt put up in your efforts to practice meditation on a daily basis. Having an inviting, inspiring meditation space ready to go, allows you to get busy with your session as soon as it's time or as soon as inspiration strikes.

Here are the 3 key components for setting up this important, sacred space in your home.

1. Find a Quiet Space: Try to find a quiet, peaceful place in your home to set up your meditation space. Meditation and spiritual growth can be called the business of silence. Although, the silence you will encounter in meditation practice is that of the infinite creative force, silence in the environment will help you with the concentration required to penetrate into these depths. So, as best you can, ensure that the area is situated such as to minimize sounds and distractions.

2. Get the Right Equipment: Yes, just like a professional tennis player needs the right equipment in order to perform at his maximum potential, so will the right equipment help you achieve your highest spiritual potential. This equipment includes important items such as a Zafu or meditation cushion, loose clothing that will not cut off your circulation, a chair if necessary, and a meditation timer to set your meditation time with.

Don't underestimate the benefits of the above items. When your meditation practice deepens, you will like to sit for longer periods of time, and this can prove to be uncomfortable on your knees and back. A Zafu or chair will go a long way in helping curb this problem. Proper clothing, for similar reasons, is also very helpful. One of the most common complaints in sitting meditation, is that one's legs tend to fall asleep and having proper meditative attire will help prevent this.

A meditation timer is also a must. Once you commit to sitting for a particular period of time, you need to see that through. Early in your practice, the body and mind will greatly dislike being told what to do in this way. They are both used to running the show, and all of a sudden being told to be still and concentrate on a particular thing is going to greatly upset them. The timer should be the only factor determining the end of your meditation session. Until it goes off, you should remain frozen in time and attentive to your practice. The timer will also be of value in helping you gauge your capacity to sit in meditation for long periods of time.

3. Add Inspirational Items: Place items in this location that inspire and uplift you. They can be anything from pictures, idols, symbols to books. You may also wish to keep some incense or a candle handy, as that can greatly enhance the ambiance of a meditative space.

Summary:

A personal meditative space is a must. There is very little chance of establishing a strong and significant practice without it. Over time, you will find this space filled with positive vibrations and just entering it will uplift your spirit. Try to keep this space clean and exclusively for meditation, this might just become your favorite place on Earth.

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Anmol Mehta is a Yoga & Zen Expert. His site, Free Guided Meditation & Kundalini Yoga Video Instruction, offers Prosperity Meditation Technique. Find lively discussions on the Free Guided Chakra Meditation, Kundalini Yoga Illustrated Poses & Zen Meditation Blog.

Meditation Exercise - Full Body Awareness

By: Robert Morgen

Developing full body awareness is very simple and easy to learn.

In addition to feeling your breath flow and your stomach and ribs expand, I want you to feel the energy that flows into your body with each breath. For me it feels like a lightness, or a very light feeling. It may feel different for you so take some time here and just open up and feel the energy.

Now when you draw the energy in can you feel it pooling at your center of gravity just below your belly button? Now as you breathe just let that pool of energy expand throughout your body. Can you feel it flowing down through your legs and up your back and down your arms? Take some time here and practice this feeling that energy pool expand through your whole body. Later we'll expand it out even further, but for now just let it flow.

This exercise should help you to feel rejuvenated and refreshed as you're drawing energy from an infinite pool. Do this exercise whenever you're depressed or down, and eventually as you progress you'll learn to do it all the time. It's a habit that you have to grow into.

Awareness and Intention

EVERYTHING is about 'Awareness' and 'Intention'. Now that you've begun to build an awareness of the energy, called Chi, Ki or Prana in some circles, you'll be able to do things with it and move it around in your (and other peoples) body.

We move energy with 'Intention', and this is a very important fact. EVERYTHING is energy! Our thoughts, our actions, our beliefs, everything around us and everything we see, feel, hear, think and do is energy. Intention is what we do with that energy.

We are all connected in a vast energy pool that encompasses everything that is, was and will be. It doesn't matter whether a person believes in it or can feel it; they still have the ability to affect it. How many times have you seen a person with a negative attitude who continually draws more negative reactions to himself? He's broadcasting his intentions through his attitudes with the result that he becomes a human 'crap magnet', drawing in all the negative feelings and emotions and experiences.

The other side of this is the continually positive person who always approaches everything from a positive attitude. This doesn't mean that everything always goes the way she wants it, but if you'll watch you'll see that even the bad times provide fuel for her growth and she tries to take every 'bad experience' as a lesson to help improve herself.

Just as our thoughts can influence Chi subconsciously, so can they move it around in our body. Energy follows thought, so when you think about moving energy then it will actually go where you send it. The important thing here is to stay out of its way. Energy moves in a spiral and at its own speed, so don't try to micro-manage it, just let it flow.

Now take some time and do the Full Body Awareness exercise again, and this time feel the energy go where you send it. You can also play with this a bit. Send it down to your feet, now bring it back to your center and this time just send it down to your left foot, now your right. Now send it up to your head, and down to your left elbow.

Now, the next time you're stuck in traffic, or impatiently waiting in line at the Motor Vehicles Office, just relax and start to play with this. Isn't this a neat toy?

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"Full Body Awareness" is an excerpt from Robert Morgen's book "Kundalini Awakening for Personal Mastery" (ISBN: 0-9773801-0-6) His new book "Easy Meditation for Martial Artists" (ISBN: 978-0-9773801-3-8 ) is also now available.

A Meditation Technique for Dealing with Headaches

By: Jimmy Cox

De-stress yourself. This is particularly true for those who suffer from tension headaches. Below I have included some tips on how to distress your self.

Meditation brings with it peace of mind as we learn to observe our surroundings. We become one with it and it helps us to focus our mental energy on one thing at a time.A lot of it is lost on extraneous things. Through the process of meditation we can harness this energy and use it for constructive purposes.

In the initial stages you may find your mind drifting but gradually you will learn to focus more and more.

Try to focus on the "here" and the "now" and not on the tomorrow or the yesterday. After all we all live in todays and not in yesterdays and tomorrows!
The Mind Settling Procedure:

Sit comfortably in silence with your eyes closed for 30 seconds.

Perform a brief body massage. (Some meditation traditions recommend that the massage be executed slightly differently for men and women, and I would like to describe these recommendations here.)

The massage begins by gently pressing the hands against the face, then upward on the top of the head, back down the neck, and towards the heart. (By the way, all massage elements move towards, and finish at the heart.)

Then, men continue by gently using the left hand to press and massage, first the right hand, and then up the arm, and back down towards the heart. Again, this is all done with the left hand.

Women do the same, but they begin by massaging the left hand and arm (back toward the heart) with the right hand. Then both men and women switch arms and massage the other hand and arm, again, back toward the heart. Then men continue by massaging the right foot and leg, upward toward the heart. This is done by pressing with both hands gently.

Then, massage the left foot and leg, again, upward toward the heart. Women do the same, but they begin with the left foot and leg, upward toward the heart, before repeating the process for the right foot and leg. This is best done with the eyes closed. The total time for the massage is about a minute.

While sitting comfortably with the back straight, perform a breathing technique that is called "pranayama." Begin with 10 seconds of fast pranayama. This is done using very short, gentle breaths, closing one nostril at a time after each outward and inward breath.

Close the nostrils (one at a time) with the thumb and the middle fingers (alternately) of one hand. Men use their right hand to do this while women use their left. The mechanics of the procedure are similar to slow pranayama (see below), except that the breaths are very short and rapid (although still gentle).

This is best done with the eyes closed. The procedure should be effortless and easy, and if someone is experiencing any problems like dizziness or hyperventilation, it is being performed incorrectly and its practice should be discontinued until getting personal instructions in this technique.

While sitting comfortably with the back straight, perform 9 to 10 minutes of slow pranayama. This is done similarly as with the fast pranayama, but using normal breaths (not short or long ones), closing one nostril at a time after each outward and inward breath. Be sure to complete both the outward and inward breath before switching nostrils. On exhaling, let the breath flow out naturally, not forcing it. The inhaling breath should take about half the time as the exhaling breath.

Hold your breath after inhaling for a brief moment (a second or two) while alternatively closing the other nostril with the other finger, and prepare to exhale. The entire procedure should be effortless and gentle. If you feel you need more air, simply take deeper breaths, but do not hyperventilate. You should be breathing normally, just alternating nostrils after exhaling and inhaling. This is best done with the eyes closed.

Sit quietly and comfortably for 5 minutes with the eyes closed.

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Meditation - The Secret To Fulfilling Your Destiny

By: Anmol Mehta

We all know the famous quote which says that all man needs to live is food, clothing and shelter. Well, I would like to update this quote to include one more item without which I think life might as well be considered dead. The phrase I think should say, that all man needs to live is food, clothing, shelter and meditation. Yes, meditation is the one item I think should be added to complete this phrase. This is because meditation is the tool with which to accomplish the true purpose of human birth, to find the Truth, to find God.

Meditation becomes possible when food, clothing and shelter are managed. Without these bare necessities it is very difficult to embrace a deep and significant meditation practice. A hungry man with hungry children is not thinking about watching his mind, he is contemplating the source of his next meal. For those of us though, who have these necessities attended to, there is no excuse for not starting a daily meditation practice.

Unfortunately, the wisdom above is not the prevalent thinking in society today. Today the objective is to accumulate more and more wealth, power, fame and fortune. The value system in place supports this attitude. The rich, famous and powerful are respected, adored and applauded. They are held in high esteem and considered the role models to be emulated. With this perspective attention is not turned to meditation and fulfilling man's highest destiny, with this perspective the direction is always self-aggrandization.

More, more, more would have been fine if at the end one could say, I am happy, satisfied and at peace. But, if one looks around, one finds that this is just simply not the case. All around there is misery, suffering, conflict, loneliness and dissatisfaction. The more, more, more never ends and no matter how much we get, we quickly get used to it and then want even more.

I have friends who are very rich. They have plenty of money and power, but I don't see them as rich at all. Inwardly they are very poor. They are unhappy, restless and stressed. No matter how much they seem to acquire, it never quenches their thirst for more. To me the answer is clear. Their life is missing meditation. Only with meditation can the thirst be quenched, only with meditation can peace be found, only with meditation can the true purpose of life be fulfilled.

To help see the truth of this one should closely inspect one's life. One needs to ask, if achieving the material goals one had set for oneself in the past brought lasting happiness. In inspecting one's life in this way one can learn about the direction that one has so far been taking and determine if it's worth continuing in that same way.

In addition, to self inspection, one should also learn from the lives of others. Observe those that do have and see if they are significantly more happy than those who don't. For this you may have to look past the image of happiness they might be presenting, for it is important for those who have a lot, to give the appearance that all is well. Dig a little deeper, go behind the scene a bit and out comes the misery, out comes the anguish, out comes the pain. Want to be joyful, wise and loving, then meditate.

If you have food, clothing and shelter, then that is enough. Stop chasing anything more and turn your attention inward. You have the potential to uncover the treasures within, and I am telling you that to dig up this hidden infinite wealth all you need is meditation.

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Anmol Mehta is a Yoga Teacher & Zen Expert. His site, Free Guided Meditation Techniques & Chakra Kundalini Yoga Exercises, offers Free Online Yoga Instruction Videos. Also, find lively spiritual discussions on the Free Guided Meditation Practice, Kundalini Yoga Poses & Zen Meditation Blog.

Simple Meditation Techniques Anyone Can Use

By: Louis Bonaventura

Meditation refers to a state where your body and mind are consciously relaxed and focused. Practitioners of this art report increased awareness, focus, and concentration, as well as a more positive outlook on life.

Meditation is most commonly associated with monks, mystics and other spiritual disciplines. However, you don't have to be a monk or mystic to enjoy its benefits.

You don't even have to be in a special place to practice it. You could try it in your own living room!

Although there are many different approaches to meditation, the fundamental principles remain the same. The most important among these principles is that of removing obstructive, negative, and wandering thoughts and fantasies, and calming the mind with a deep sense of focus. This clears the mind of debris and prepares it for a higher quality of activity.

The negative thoughts you have - those of noisy neighbors, bossy officemates, that parking ticket you got, and unwanted spam - are all contributing to the "polluting" of the mind. Shutting them out allows for the "cleansing" of the mind so that it may focus on deeper, more meaningful thoughts.

Some practitioners even shut out all sensory input - no sight, no sound, and nothing to touch. They try to detach themselves from all of the commotion around them.

Once you achieve this, you may now focus on deep, profound thought, if this is your goal. It may seem deafening at first, since we are all too accustomed to constantly hearing and seeing things, but as you continue this exercise you will find your awareness of everything around you increasing dramatically.

If you find the meditating positions you see on television threatening; you know ... the ones with impossibly arched backs, and painful-looking contortions ... you don't need to worry.

The principle here is to be in a comfortable position conducive to concentration. This may be while sitting cross-legged, standing, lying down, or even walking.

If a position allows you to relax and focus, then use that position as a starting point. While sitting or standing, the back should be straight, but not tense or tight. In other positions, the only no-no is slouching and falling asleep.

Loose, comfortable clothes help a lot in the process since tight fitting clothes have a tendency to choke you up and make you feel tense and restrained. The idea is to let go, not to restrain yourself!

The place you perform meditation should have a soothing atmosphere. It may be in your living room, bedroom, or any place where you feel comfortable.

You will probably want to use an exercise mat if you plan to take on the more challenging positions (if you feel more focused doing so, and if the contortionist in you is screaming for release). You will want to have the area arranged so that it is soothing to your senses.

Silence helps most people relax and meditate, so you will need to search for and find a quiet, isolated area far from the ringing of the phone or the humming of the washing machine.

Pleasing scents also help in that regard, so using on aromatic candles isn't such a bad idea either. They aren't very good for your health due to the chemicals they emit into your breathing space, but they are relaxing.

Some people use incense in place of candles, again, not very good for your health but relaxing just the same.

The monks you see on television making those monotonous sounds are actually performing their mantra. This, in simple terms, is a short creed, a simple sound which, for these practitioners, holds a mystic value.

You do not need to perform these things; however, it's worthy to note that focusing on repeated actions such as breathing, or humming help the practitioner enter a higher state of consciousness.

The principle here is focus. You could also try focusing on a certain object or thought, or even, while keeping your eyes open, focus on a single sight.

One sample routine would be to, while in a meditative state, silently name every part of your body and focus your thoughts on that part.

While doing this you should be aware of any tension on any part of your body. Mentally visualize releasing this tension. It works wonders.

All in all, meditation is a relatively risk-free practice and its benefits are well worth the effort, or non-effort; remember we're meditating in order to help us relax.

Studies have shown that meditation does bring about beneficial physiologic effects to the body. And there has been a growing consensus in the medical community to further study the effects of these practices. So in the near future, who knows, that mystical, esoteric thing we call meditation might become a science itself!

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Lou and Robin Bonaventura have been Professional Network Marketers for 4 years. Are you serious, motivated and trainable? If so, we want to hear from you right away: request an immediate interview! Also visit our Blog for more information on how personal development can benefit you!

Basic Meditation Exercises

By: Robert Morgen

The following exercises range from pretty simple to pretty complicated, but as you develop your abilities you'll eventually find that you can do them all at once and effortlessly. It can take anywhere from a few weeks to a few years to develop this ability, so remember what I said about expectations.

You'll eventually be able to remember how to do these exercises by memory, and then after that you'll get to the point where you just do them without having to think about them.

Grounding

Grounding will always be an important skill, no matter how advanced you become, so take the time to learn this now and to be able to do it effortlessly.
Stand in the "Standing Stake" pose described above. Go through the breathing and Full Body Awareness exercises. Visualize roots growing from your feet down through the core of the earth, just like a tree. In later meditations you can add some variety by seeing the roots flow down to a large crystal at the earth's core. Depending on the effect you want you can vary the crystals and access different energies, but that obviously beyond the scope of the exercise at this point.

As you inhale feel the energy of the earth being drawn up through your roots and up through your body and out through the top of your head. On your exhale, let that energy drop back down through your body and feel all the accumulated stress of your life flow out with it and back down through your roots and into the earth. Feel your muscles relax as the stress flows out. This is a good way to release all your stresses, fears, angers and feelings of inadequacy. Repeat this exercise for awhile, as many times as necessary to clean yourself out.

There's nothing wrong (and a lot of benefit) to stopping at this point and just doing these exercises that I've gone over up to this point, until they become completely effortless. Whenever you feel yourself becoming stressed or angry learn to take a moment and ground yourself and let those feelings just flow out.

Progressive Relaxation

Progressive Relaxation is easy to do and you can do it anywhere and anytime. Assume your meditation position of choice (I like the half-lotus on a zafu) and go through all the exercises I've covered up to this point. Just take a moment and feel the relaxed energy that you should have after grounding and releasing all your stress. Are you ready to get deeper into this feeling?

Feel the energy that flows up through your roots and into your feet. Make fists with your feet by curling your toes in as far as you can until it hurts, then relax. Let that relaxed feeling flow from your toes back over your feet and feel them relax. As you inhale draw that relaxed feeling up over your ankles and feel them relax completely. On the exhale let any residual stress flow back out and down through the earth.

On your next inhale draw that relaxed feeling back up over your calves, letting them relax after walking all day. Draw that relaxed energy up over your thighs with the next inhale. They're the biggest muscles in the body, so let them relax and rest now.

As you inhale feel that relaxed feeling flow up over your hips and buttocks. Feel the stress bleed away. We store a lost of stress here, so take a moment and let this area relax. Draw that relaxed feeling up over your stomach and lower back. Feel the muscles in your back relax and feel your stomach move with your inhale.

Bring the energy up over your chest and the middle of your back. Feel your heart area expand with the relaxed energy and feel all the accumulated stress in between your shoulder blades release and flow out and back down with your exhale.

Draw the feeling of relaxation up over your shoulders and neck. Feel any residual tension flow out with your exhale. Let that relaxed energy flow up and over your head. Let the muscles of your face and those at the base of your skull relax.

Just sit here and feel this relaxed body that you have. Remember this feeling as its how you should feel all the time. Tense muscles store energy, which means that your energy isn't flowing through you, but rather sticking in certain places in your body.

When your muscles are relaxed then your energy flows unimpeded and is continually renewed, leaving you feeling much lighter and more refreshed.

Article Source: http://physicalfitnessarticles.net/

Basic Meditation Exercises is an excerpt from Robert Morgen's book Kundalini Awakening for Personal Mastery (ISBN: 0-9773801-0-6) His new book Easy Meditation for Martial Artists (ISBN: 978-0-9773801-3-8 ) is also now available.