Meditation Techniques for the Beginners

Often you must be wondering how to counter your burnout signs. Meditation techniques can prove to be very effective in taking your mind to a state of relaxation. A mind free of tension and scattered thoughts will guide you to inner peace and will induce tight sleep. Now the question is how to meditate for beginners?

Meditation techniques for the beginners:

You can start with finding a place for practicing meditation, which is calm and free of any kind of disturbances. The place should be absolutely noiseless. Now sit down and try to get yourself accustomed with the ambiance of the place. Keep your legs crossed, make sure that you sit comfortably. Rest both the hands on your lap, slowly close your eyes, and relax. It is not mandatory to sit in a lotus position. It is more important to maintain a correct posture and focus on the art of attaining inner bliss.
Now as the next step you must learn to control your breathing process. Begin with few deep breaths. Inhale through your nose, hold the breath for a few seconds, and exhale it through your mouth. Perform this breathing exercise 10 times. You must ensure that you breathe slowly. Once you are done with this process, inhale the cool fresh air through one nostril, hold the breath for sometime, and then exhale the warm air through the other nostril. Practice this 10 times. This particular breathing exercise will help you increase your concentration level. Forced breathing can disturb your natural tempo to a great extent. You must take long shallow breathe in such a way as to inhale more air in order to fill your lungs. Once you have reached this level continue breathing in a deep manner.
You can chant mantras like 'om'. If you are practicing meditation for the first time it is quite natural that several thoughts will keep darting through your mind and you will lose your focus. However there is no reason to worry, you will master the art over the period of time. Practice this meditation session for 15 minutes, rub your palms and place them in such a manner so as to cover your face. Slowly get ready to open your eyes, uncover your face, and gradually open your eyes. Stretch both your hands in the upward direction. Now slowly bend forward and try to make your forehead touch the ground.

Meditation has many advantages. Effective meditation techniques help you to:

relieve stressreduce painincrease your mental activitywill boost up your metabolismwill help to strengthen the immune system of your bodywill help you to control your blood pressure levelwill help you to regulate hormonal flowwill help you to fight sleeplessnesswill help you to remove all the negative vibrations such as jealousy, anger, depression, frustration, and ego, which hampers your social and personal dealings.

You probably have got satisfying answer to your question how to meditate for beginners?

This Article on how to meditate for beginners is constructed by Nicks Smith. He has in-depth knowledge on different issues related to health and contributes his skills writing different topics related to health and meditation techniques, which has left a mark in the industry. For More Information he recommends to visit

Original article

Meditation Music Makes It Easy

We've all heard of mood music, but "music to meditate to"? It sounds a bit ridiculous, doesn't it? Of course, the power of meditation to speed healing, enhance mood - all those good things have been scientifically proven and are widely accepted today.

But many people find it difficult to reach the fabled Alpha relaxation state in simple meditation. It can take months of practice to learn to sustain an Alpha state for any length of time. And as for the deeper Delta and Theta states! They can require a real adept and years of practice.

Robert A Monroe, creator and founder of the famed Monroe Institute and perhaps best-known for his books on out-of-body experiences, was actually a highly successful sound engineer by profession. He discovered that by playing music with different beats in each ear, the brain itself would become entrained and pulse at the difference between the two beats. Using this "binaural" beat technology, it was possible to select which frequency to entrain the brain to, and by listening to Alpha binaural beats the brain was placed in the Alpha (7 - 13 beats) meditation state.

With the deeper states it was found best to first entrain to Alpha for a while. After this it can be lowered to Theta (4 - 7) for a while before going to Delta (0.1 - 4 beats). The Beta (13 - 60) brainwave state is the normal waking state.

This discovery revolutionized meditation for many people. At the flick of a switch it became possible to get into the Alpha state. And the deeper meditation states could be reached 10 - 20 minutes later.

The Alpha state is a state of non-arousal. This is the best state for quiet contemplation, relaxation and learning. There is research which indicates that, while the cortex operates at Alpha or Beta (normal waking state for adults), the hippocampus operates at the Theta frequency. By extension, the brain stem may operate at the Delta frequency. So getting into theta puts you more in touch with your emotions. Delta would then be related to autonomic body functions. So the deeper brainwave states may help further in releasing tensions and healing.

Binaural Beats (which require the use of headphones) were discovered in the 60's and 70's - eons ago in terms of modern technology! Nowadays we also have Monaural Beats, Isochronic Tones and Trypnaural Isochronic Tones. None of these newer technologies require headphones. Many of them are now mixed with relaxing music and are now offered as music to meditate to and considered very effective.

If you are interested in meditating, but don't want to waste months learning how (and who has the time, these days) then there are hundreds meditation mp3s available online free or for purchase and immediate download.

And proven Binaural Beat meditation CDs are available from The Monroe Institute (Hemi-Sync), as well as Centerpointe (Holo-Sync) and other similar websites. You can even get free software to generate these beats and tones and super-impose them on your choice of relaxation music.

The proven health and mental benefits of meditation are easily available to anyone with an mp3 player or a CD player. Other beneficial music such as Solfeggio tones can be combined with entrainment pulses to enhance their effect. With the easy availability of this music, why hesitate? Get yourself some highly effective, technologically advanced music to meditate to and improve your life in many ways within minutes.

Learn more about meditation music and meditation by going to at:

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The Serenity Path System Is Taught?

Using a mixture of modern and traditional techniques, from Yoga to Meditation to whole body relaxation and release. Which combination is best for you? With The Serenity Path System, you'll discover the perfect blend that works best for your personality and learning style.

The good news is that Serenity Path is the only process of its kind to offer the widest range of the most effective modalities available today, giving you the freedom to tailor-make your personalized Serenity Path as an enjoyable, intuitive and energizing process.

The following connection techniques are embedded into the Serenity Path system:

Connection Technique 1: Instant Relaxation and Whole Body Release

The Serenity Path System is the only program of its kind to fully integrate instant relaxation and whole body release into its curriculum.

Said to be developed by a contemporary of the Buddha himself, the instant relaxation technique taught in The Serenity Path System gives you immediate and instant relief. It elegantly connects your body with your energetic and spiritual nature in an effortless and natural way.

Every module in The Serenity Path System contains a variety of specially created relaxation techniques that are customizable for your personal needs.

Connection Technique 2: Mental Focus and Connection Meditation

Meditation is perhaps the best known and most widely used spiritual tool in use today.

Millions of people around the world use it on a regular basis to experience feelings of enhanced relaxation, clarity, healing, and intuition.

The Serenity Path System contains its own proprietary set of meditation exercises that will quickly open your ability to experience abundance, health, and relationship success in ways you never thought possible.

Connection Technique 3: Love and Compassion Booster

The Love and Compassion Connection Technique has been used by many different peoples throughout history, including the Chinese, Egyptians, the Hawaiian islanders and the Hopi Indians of Arizona.

It involves focusing your thoughts and feelings on people and/or objects for which you want to experience a greater sense of love and connection. The Serenity Path system allows you to use this technique to jump start and strengthen your relationship bonds.

Connection Technique 4: Visualization and Energy Booster

Next to meditation, visualization is one of the most popular spiritual techniques used today.

By visualizing a premeditated scenario and outcome, and infusing this outcome with emotions, you'll quickly achieve otherwise impossible results quickly and easily.

The Serenity Path System guides you as you create for yourself a variety of personalized Guided Visualization Exercises focusing on envisioning, and quickly creating the future you desire and deserve.

Connection Technique 5: Reframing

Rooted in the practice of Neuro-Linguistic Programming, reframing is the method of changing your mind's perception of a certain event, memory or person, into a perception that will positively benefit your current reality.

For example instead of perceiving your father as 'overbearing', you can reframe your mind to think of him as 'protective.' By training your mind to constructively evaluate your experiences, reframing allows you to overcome emotional blockages that may be interfering with your sense of inner peace.

Connection Technique 6: Rapid Eye Movement Technology (REMT)

Do your emotions tend to get the best of you a little more often than you'd like? REMT is a safe and natural process designed to eliminate virtually any form of emotional stress.

It burrows deep into your subconscious and identifies and eliminates underlying trapped fears that cause anxiety, stress, and unwanted negative emotions. Many experts describe it as "talking to your brain in its own language."

Connection Technique 7: Affirmations and Abundance

Affirmations are positive statements designed to reinforce a certain idea or desire in your subconscious mind.

By affirming that you are healthy, for example, you'll find yourself automatically taking steps to becoming healthy with minimal effort and resistance. This modality is implemented in The Serenity Path System through affirmations that are personalized for you.

Connection Technique 8: Emotional Freedom Techniques (EFT)

EFT is a form of practice that eliminates unresolved traumatic memories and experiences, such as abuse, betrayal or hurt, that may be holding you back and blocking your sense of peace in your current reality.

This is accomplished by tapping on your body's acupuncture points with your fingers, and adjusting your body's sense of itself to its optimal, peaceful and relaxed state.

Connection Technique 9: Breathing with Ease

Breathing techniques are used in a variety of healing modalities, from meditation to yoga, to improve your focus and general well being.

By training your body to breathe the right way, you'll be able to enter a state of mind conducive to connecting with your higher self and experiencing permanent and lasting inner contentment.

If you simply want a 20-bedroom house or a Ferrari sports car, then this is NOT for you.

However, if you're seeking something much more valuable, something deeper, and permanent, then you're in the right place.

Surely you've seen many of the get rich quick schemes and instant riches solutions sold by many of the self help gurus on television and elsewhere. We both know none of that works right? But why?

There are many reasons, but one of the main ones is that every other product out there offers a one-size-fits-all solution.

These guys and gals get up on stage, or in front of a camera trying to sell their cookie-cutter solutions expecting the exact same book or DVD-set to be right right solution for a million different people. Of course that will never work. We all know "One size fits all never does."

You're unique and have individual needs and ways of living and being. How can you expect that something as intimate and personal and as your SPIRITUAL PRACTICE not be individualized and custom.

The Serenity Path System is created to allow YOU to choose YOUR best path. An individualized, personalized system that gives you OPTIONS to choose what works best for you. Because only YOU know what suits your needs.

I had to discover the personalized path that I now take on my journey towards being a better person, and living a calmer, more loving, giving, and abundant life.

Now, through teaching others I've developed a system that allows you to quickly and easily discover you own personal path.

And more importantly, I've put together a group of methods that have been tested and proven over time, that when combined by you with my outline, will work for the exact personality and lifestyle that you're living right now!

Are you a mom, a businessperson, middle manager? You like to run three miles every day, or are you more comfortable sitting in front of your computer? The exciting thing is doesn't matter!

You'll craft your personalized routine from the selection of methods in The Serenity Path System that you can connect with on a regular basis to calm your mind, relax your body, and allow you to experience the relationships, health and abundance you already know is possible deep down within you!

Discovering the natural method for instant stress relief and effective mind and body healing, to learn more

Original article

Why Is Mindfulness Meditation Gaining So Much Popularity in the West?

If you're new to meditation, you know how hard it is to learn how to meditate properly. With all the different forms of meditation and books on the market, it's almost impossible for the beginner to figure out where to start. In this article, we're going to look at why mindfulness meditation has become so popular in recent years. This will help you understand why it's so effective in helping practitioners find true happiness and inner peace.

What Exactly is Mindfulness Meditation?

Mindfulness meditation is a secular form of meditation that has its roots in insight meditation--the oldest form of meditation the Buddha taught over 2,500 years ago. The main goal is to attain freedom from suffering. This is accomplished by developing self-awareness, or mindfulness, because it is our inaccurate views of the world that trigger our negative emotions.

Growing up we learned that in order to be happy we had to indulge in positive emotions, and avoid negative emotions. The problem with this approach is that our emotions are short-lived, so we have to keep chasing the things that trigger those positive emotions. We often end up compromising the harmony within ourselves, and with the people around us.

With mindfulness meditation, you'll develop an awareness of the true nature of reality. By observing what is happening within your mind, body, and the world around you, you'll begin to lift the veil of illusion that creates the suffering in your life. This is essentially what a spiritual awakening is. Mindfulness meditation is a training of the mind that will help you to overcome your fears and painful emotions, so you can be free of suffering, and find inner peace.

Why the Popularity?

The primary reason mindfulness meditation has become so popular is because scientists have been conducting a tremendous amount of research on the practice. They are confirming the benefits that practitioners have been advocating for many years, and they're continuing to make breakthroughs every day.

Researchers are finding that mindfulness meditation helps people overcome many health-related issues such as stress, high blood pressure, heart disease, substance abuse, and much more. They're also finding that the practice helps people enhance their mental capabilities such as abstract thinking, memory, and creativity. It even helps people improve their leadership and social skills.

The 3 Main Components of the Mindfulness Meditation Practice

The 3 main components that make up the foundation of the mindfulness meditation practice are concentration, mindfulness, and loving-kindness. Specifically, concentration and mindfulness are your primary tools of investigation. By developing them, you'll be able to look deeply into the true nature of your pain and suffering.


Concentration is the ability to focus our attention on one subject or object. We do this by forcing ourselves to pay attention. The objective of concentration is to look deeply into the true nature of reality. This requires us to keep our attention fixed on an object without being distracted. It requires mental discipline.


Mindfulness, on the other hand, is a more delicate activity. It is a gentle awareness of what is happening in the present moment. Both concentration and mindfulness work together to help you look deeply into the true nature of your existence, and your relationships with other people and the rest of the world.

Loving-Kindness Meditation

Loving-kindness meditation is a practice that was originally taught by the Buddha himself and has remained an essential part of various spiritual traditions. Loving-kindness is the ideal form of love. It is unconditional love, meaning that it extends to all people regardless of whether or not they deserve it. There are also no expectations of receiving anything in return. We simply share love with everyone we encounter. And the great thing about it is that it'll come back to us many times over.

The purpose of loving-kindness meditation is to cultivate unconditional love for all people and living beings, so that we improve our relationships with others. This will provide you with the spiritual nourishment you will need to grow.

The Power of the Practice

When practiced using the proper techniques, mindfulness meditation is an extremely powerful tool for spiritual development. If there is any drawback, it's that it takes diligence and commitment. The good news is that the practice is relatively easy to learn, and your efforts will be well rewarded with an inner peace and serenity that most people never achieve in their lifetime. Furthermore, you can achieve noticeable results very quickly.

Since mindfulness meditation is a secular practice, you don't have to abandon your current spiritual faith. In fact, the practice will help you understand your faith better. And once you have a solid understanding of the practice, you can tailor it to your specific needs.

Most people are surprised at how fast they progress when practicing mindfulness meditation. Those who take up the practice and meditate consistently, often come to the realization of how much spiritual growth they've been missing out on.

Charles Francis is the director of the Mindfulness Meditation Institute. For over 16 years, he has worked to help people find inner peace with mindfulness meditation through personal consultations, lectures, workshops, and spiritual retreats.

Learn how to meditate with clear and simple instructions with the Quick Start to Mindfulness Meditation CD, and realize true happiness and inner peace. To hear a free sample of this life-changing CD, visit our website at:

Original article

Which Meditation Program Is Right For You?

If you're a beginner with meditation then there are probably a hundred and one things buzzing through your mind. After all, you want to not just make sure that meditation is right for you, but you also want to know that the meditation program you choose is the best choice you can make. Here are some things to look for to help you make the right decision.

Start with finding out how easy your chosen meditation process is to learn. Some meditation methods are almost second nature and don't involve much (if any) learning on your part whilst others take years of practice to achieve the kind of perfection you're probably striving for.

Most beginners start with some form of guided meditation. This takes the guesswork out of the process as you simply follow along to the MP3 that you're playing. Guided meditations are a great way to start and also have the advantage that they're cheap and also available for lots of different options. So you could choose one that helps with your overall health or one that will assist you with connecting to your higher self or one that will help you to use the law of attraction to bring abundance into your life. There are hundreds if not thousands of these guided meditation tracks available on the web - you simply need to choose ones that suit your current purpose and where the voice is one that you get along with. If there's a sample of the track, listen to it before purchasing.

Another meditation program that's often chosen by beginners is a breathing meditation. Again, this falls into the "simple to use" category as you already instinctively know the basics of the system - breathing.

Much like the guided meditations, a breathing meditation will have a set of instructions for you to follow. These could be in MP3 format or they could simply be a sheet of instructions that you need to read through and use. You'll know which of these methods suits you best - some people prefer the speed of being able to skim down a PDF or Word document whereas others prefer to listen to the instructions on their iPad as they go along. Choose the method that you're most likely to prefer.

A third meditation program that you may come across is one that uses binaural beats to recreate a meditative state in your mind. This is kind-of similar to a guided meditation except that there are normally no words, just a backing track of natural sounds or music to disguise the fairly ugly noise of the binaural beats themselves.

The beats are designed to be slightly different in tone - one tone played into one ear, the other played into your other ear. Your mind then tries to match up the two almost identical beats and, in doing so, takes itself into a deep meditative state. Whilst you can create this kind of program yourself, it's better to use a system that's been designed and recorded by professionals. These are simple to use and inexpensive. They're also claimed to help you reach the same kind of deep meditative state achieved by Zen monks but without the years of practice.

Original article

Best Meditation Routine Tips

Our life is full of routines. We get up at the same time every day, we get ready for the day the same way, and we take the same route to work. Most of our work days are filled with routines as well. We come home, have dinner and go to bed at the same time. If we go through the same routines in our day to day activities, then why not develop routines for your meditation practices as well. Here are some basic tips on setting your meditation routine:

1- Make sure you meditate the same time every day. Get your body clock accustomed to the meditation. Think of it like this, you eat at the same time everyday because your body is hungry. Then you should also feed your mind and soul the same way. This will keep your body in harmony and make it easier to relax. Find a part of the day that you can meditate for at least 45 minutes the same time every day.

2- Pick the best time of day. The best time to meditate is either at sunrise, mid-day, sunset and midnight. If possible do it all of these times, after all these are the times that are totally in sync with nature anyways. These are the times of the day that nature is in a state of meditation as well, so why not join in. Meditating in the morning is a great way to start the day and focus our energy. Meditating at night can also help you get a good nights rest. These are my favorite times to meditate.

3- Find a meditation spot. Not only do you need to find a good time of the day to meditate, it is also crucial to find a place that is mediation friendly. In other words, you should find a place in your house that is quiet, free of stressors, dimly lit, and provides a calm environment. That is easier said than done, right? However, it is very important to the effectiveness of your meditation that these factors are present. If you have children, send them off with the spouse for awhile. If you need to drown out the noise, use a fan or find some calming meditation music to filter that noise out.

Once you develop these meditation routines, they will become engrained in your body's internal clock, and your body will tell you it is time. Trust what your body is telling you and take time for yourself.

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Original article

Why Do You Need to Meditate and What Are the Different Types of Meditation?

Why do you need to meditate and what are the different types of meditation?

Even though meditation is an essential spiritual component of major religions such Buddhism and Hinduism, it is actually utilized daily by millions of people today who meditate solely for the health advantages.

Modern medicine acknowledges meditation's beneficial, comforting benefits, with physicians suggesting people who experience stress, hypertension and persistent soreness to add a couple of stress-free moments to each day to meditate.

It is similar to a workout for your brain, by concentrating the thoughts on a solo idea or image, even for just 10 or 20 minutes daily, your system de-stresses, the mind gets crystal clear, and stress filled issues grow to be less difficult to deal with.

The reason meditation has a considerable impact on body and soul.

To know how meditation functions, it will help to realize how the brain operates. The cortex is the most important portion of the brain, which has a right and left hemisphere.

The right side regulates creativeness, imagination and feelings. The left hemisphere is typically predominant, managing dialog, reasoning, computation and writing. Scientists think that we develop a link amongst the two side of the brain during meditation.

While people connected up to ECG machines meditate, experts can assess the depth of alpha waves and the brain waves while we are in tranquil, peaceful condition which can be generated during meditation. For the period of meditation, alpha waves appear much more powerful and steadier among both sides of the brain compared to other types of relaxation.

In the alpha state, the parasympathetic nervous system takes control over the portion of the nervous system that saves and re-establishes energy, reduces hypertension and pulse rate, and manages the digestive function and assimilation of nutrients.

As the parasympathetic nervous system takes control, the high-stress fight-or-flight effect which is followed by release of stress hormones such as adrenaline, as well as pressure in the head, neck and lower back is overturned, and the body secretes additional beneficial hormones that enhance relaxation and recovery.

Evidence that meditation is effective.

Medical scientists have performed a good deal of research into the advantages of meditation. Research shows it promotes improved brain performance, enhanced blood circulation in the arms and legs, improved cerebral blood circulation and reduced amounts of stress hormones.

In 1987 a study discovered that individuals who employed meditation visited the doctor less and expended 50 percent less time in hospitals than individuals who did not meditate.

There are actually numerous techniques to meditate, and it is possible to train oneself the way to do it through using books, tapes, or by the internet in no time at all. You can also often find classes accessible at nearby community centers, alternative health facilities and possibly local colleges.

This is a list of the different types of meditation you can practice:

1 - Breath awareness: You focus on breathing in rhythm, perhaps counting every breath out and in, frequently breathing through the nose in and exhaling through the mouth.

2 - Mantra meditation: A statement or word which is said again and either out loud or internally. You can select a key phrase that correlates to your individual values, that is an optimistic affirmation, or a simple sound like Om or Hum.

3 - Active meditation: Making use of rhythmic motions, such as walking, swimming, or yoga to concentrate the thoughts.

4 - Item meditation: You concentrate on a certain object, observing every single aspect of its appearance from shape, color, texture, etc.

A lot of folks who start out meditating discover they have difficulty encouraging themselves to meditate, and releasing their minds of the Western propensity to continually think about each and every minimal factor.

That is why you should look at getting into a class or using guided meditation cds or mp3. This can be very useful to possess a guide to look at as you meditate your first few times. As soon as you get accustomed to it, you are going to find meditation is effortless yet powerful. It is possible for you to even proceed to more complex methods as you see how easy and beneficial mediation can be.

If you want to learn more about meditation, its benefits, tips, guides, and more great resources check out this site:

Original article

How A Meditation Chair Can Help You

People usually meditate so that they can have a clear mind and a calm state during the day. Meditation has many benefits for a lot of people, and it makes them feel better and can improve one's life greatly. When people meditate, they want to feel relaxed and comfortable so that they can go deeply into their meditation, and one great way to do this is through getting a meditation chair.

Being uncomfortable while meditating is something that definitely distracts people and causes them to not be able to mediate properly. In order to meditate well, you must have a comfortable position and area to be in. It is hard to mediate at first, and it is even harder when you are uncomfortable.

When people think of meditation they usually associate it with sitting cross-legged or in the lotus position. While this may be a comfortable position for some people, it is not for most. If this position is not comfortable for you, then you need not take it while you are meditating. It is much more important for you to be comfortable.

There are different places that you can meditate, as long as they make you feel comfortable. You can meditate on your bed, on the floor, on an armchair, anywhere that is comfortable for you. Though, the danger of this is that you could fall asleep in the middle of meditation, which is something that most people do not want.

This is why it is important to have a specific chair for meditation. There are lots of different chairs that you can use for meditation, with different designs. There are tilt chairs and benches and other kinds of chairs. There are even those that are foldable so they are easy to store and so you can move them around easily.

These chairs are great for meditation since they are created specifically so that you can be in the correct position for meditation. Being in the wrong position can be quite uncomfortable and can disrupt you during your meditation. With the right chair design and cushions, you will always be in a good posture.

Before buying a meditation chair, it is important that you try out the different designs so that you can find the one that fits you the best. Remember to make sure that it is not going to make you fall asleep but it is still comfortable for you to meditate in. This way, you will have much better meditation sessions than ever before.

Remember to make sure that it is not going to make you fall asleep but it is still comfortable for you to meditate in. This way, you will have much better meditation sessions than ever before.

Original article

Simple Meditation Technique - Count Your Breath

Here's another component of a great, healthy attitude.

If you've never meditated before, or have tried it and given up, this method may be for you. The technique involves focusing on, and counting, deep inhalations and exhalations. Five minutes in the beginning is a great start. Work your way up from there as you begin to feel the mental and physical benefits and enjoy it more. Use a timer or just have a clock or watch close by. Soon, you should be able to do at least 15 minutes.

First, find a quiet and peaceful location. You want to be able to avoid distractions. Try to make it the same place every time. Make sure it's a pleasant location that you will enjoy coming back to each and every time. It's like your sanctuary.

Prepare yourself mentally by freeing the mind of sounds and other distractions. Some people play background noise like gently falling rain, waves from the ocean, or even forest sounds. If that's too distracting you could try the 'white noise' from a fan set on low.

Find a comfortable position that will allow the flow of your body's energy to be free and natural. If it's comfortable for you to kneel on a cushion or to sit cross-legged on the floor try that. I prefer a chair with my feet flat on the floor, sitting upright, with my hands folded together across my abdomen, or my lower dan-tien as its called.

Sit straight up with your spine extended. Visualize a string attached through your skull to your spine and that the string is being pulled straight up, or that you're balancing a bowl of water on your head. Move your body just enough to find your most comfortable position.

Relax any tightened muscles. Do a quick scan of your muscles and relax any that feel clenched or tight. You may need to do this more than once when you first start out. If you notice any tightened muscles while breathing and counting that means you've been distracted enough to notice. As you practice more you will feel the muscles are relaxed and won't have to be concerned about it. Everything is new at the beginning and may take some getting used to.

You may close your eyes or keep them slightly open and relaxed. Don't focus on any object. Keep the mouth closed, lips and teeth together. The tongue should be at the roof of your mouth directly touching the front teeth.

Slow down everything. Slow down your mind and thoughts. Slow down your body. Slow you're your breathing. Take 6 long, slow relaxing breaths as everything else relaxes and slows down.

Then, begin the meditation. As you inhale, say "And..." As you exhale, say "One." As you begin the next inhalation say, "And..." As you exhale say "Two." And so on up to ten. Then start over again.

When you experience outer and inner distractions don't allow yourself to become annoyed. Accept the inconvenience and just let them flow through you and back out. Come right back to focusing on your breathing and counting. If you lose track of your number start back at number one or at the last number you can remember counting. The mind is going to do what it does naturally--think. Just focus on your breath and the counting. Your mind will settle down.

Try giving your breath a color, like blue, and follow the blue as it enters your nostrils and starts to fill your toes, your legs, torso, arms, and all the way into your lungs. Exhale first from the lungs, arms, etc. and the last air on its way out comes from the toes. Stay awake and relaxed. Maintain good posture.

When you finish the meditation don't jump right back into activity. Take a few moments to return to the regular world before you go back to your normal routine. Think about the meditation period. Was it relaxing? What was it like before you started the meditation? What is it like now?

Do this every day. Start a routine and try to do this at the same time and for the same length of time. You should know within two or three weeks if this is right for you. If not, there's always another method. Life goes on.

Personal fitness, health issues, nutrition, and the connection of our mind and body are the things I've taken a great interest in for at least the last 30 years so I think I know of whence I speak.
I am not a physician, therapist, or any other kind of so-called expert and am not giving anyone any medical advice. I know what works for me and have spent a lot of time, money, and effort constantly learning as much as I could about all of those subjects. But I strongly advise anyone to consult their own physician before making any changes in their own life. Visit my blog for other interesting articles, video recipes featuring Chef Dog, books that I authored, and some truly free downloads--no opt-in required

Original article

Soothe Your Mind by Attempting Suitable Meditations Techniques

In modern times, we all face the problems of anxiety, work pressure and stress due to our hectic irregular lifestyle. These troubles may cause various ailments like gastritis, heartburn, blood pressure and so on. Hence we must do something to avoid this hazard.

A very popular and easy method for getting relief from stress and anxiety is meditation. But first you should learn a thing or two about the proper meditation techniques, and choose the right one that will be suitable for you. Let's have a look-

A few useful meditation technique-

Getting your mind focused and concentrating on a single point is the key to meditate. This is only possible when you will be mentally calm and free of all distractions. Here we will discuss some popular meditation techniques which are easy to attempt and can be practiced without any instructor's guidance.

Breathing based meditation-

The very name suggests that you need to use the power of your mind to focus on regular breathing exercises. This one is the simplest form and can be tried by the beginners. It is said that there is a direct link between regular breathing and our mind. You have to sit in a peaceful and calm place, either cross-legged in floor or in a chair. Relax the muscles of your body. Feel the calmness setting in your body and mind. Inhale and exhale slowly, in a rhythmic manner, and count the number of times you breathe. This will keep your mind free from any distractions.

Object based meditation

This is one of the most popular meditation techniques, though it can be practiced only by one who has better control over his mind and is able to concentrate on a certain thing with less effort. It can be a vase, a lighted candle, or a work of craftsmanship with intricate features or something that will draw your attention automatically and keep you in a state of trance for long.

Sit comfortably in a peaceful corner and place the object before you. Drive away all the thoughts from your mind and keep looking at the object. Watch it carefully, and notice it's intricacies, its shadow, design, shape etc. Let this process continue for at least 10 minutes.

Sound based meditation

Sound based meditation is a healing method that lets us feel our inner strength in a relaxed method. This is a traditional form of meditation compared to other techniques. This process does not require anything except a calm cool place and silent atmosphere. Sit in relaxed mood and close your eyes. Then utter a sound "om", taking at least 5 seconds to pronounce it. This sound should come from within. Concentrate on the sound thinking of nothing else. Repeat it and try to feel the sound with full concentration. This is a Sanskrit word which means completeness and perfection. Breathe slowly and regularly while keeping your mind free of all thoughts.

Visualisation through meditation

Sit in a relaxed mood taking a comfortable position. Breathe deep and loosen all the muscles of your body. Close your eyes and start thinking of any beautiful scenery where you have been or wish to be. It might be a hill site, a warm and sunny beach with waves rushing, a luxurious hotel room with a comfortable white bed or anything similar. Imagine yourself to be present in that place, and imagine feeling the atmosphere accordingly. Try to stay in this position as long as possible while breathing slowly.

This Article on meditation techniques is constructed by Nicks Smith. He has in-depth knowledge on different issues related to health and contributes his skills writing different topics related to health and meditation techniques, which has left a mark in the industry. For More Information he recommends to visit

Original article

The Benefits and Meaning of Meditation

Meditation wisely and accurately defined is "a precise technique for resting the mind and attaining a state of consciousness that is totally different from the normal waking state" from an article titled, "The real meaning of meditation" by Swami Rama. This article and various other writings from very well known yoga and meditation teachers or guru's are trying to give you the easiest and simplest way of living a more balanced centered, grounded and happy life as possible. This article will be giving some of the very basic instructions for beginning a meditation practice and some of many benefits it will have in your life.

A regular meditation practice can only bring out positive outcomes in your life; practiced regularly ideally at the same time and the same place everyday is the best way to gain ease into your regular daily practice. With a regular and consistent practice you will begin to see yourself and your surroundings in a more calm, even, balanced, comfortable and positive way. Meditation is a science followed in a particular order, has definite principles and produces results that can be verified. It is the art of letting go and turning inward, focusing on the self to so each person can have a better understanding of themselves.

The benefits of meditation and yoga are being more relaxed and comfortable in many situations, loss of chronic pain due to stress and holding onto emotions in the body. You will gain the ability of learning how to let go of past events in your life that are holding you back or limiting you in any way. You will also learn how to control and feel your body in a more systematic way focusing on the breath to relax and nourish the body.

The basics of beginning a regular and consistent meditation practice start with your space. A quiet and clutter free space with no noise or distractions are the best. It's also best to practice at the same time in the same place every day to give you the best potential to meditating fully and comfortably.

Begin by sitting cross legged on comfortable mats pillows or blankets. You also can do this lying on your back on a comfortable mat or blanket. First focus on the breath and the body; begin breathing through your diaphragm expanding the stomach in and out instead of the chest. This allows the back chest and shoulders to relax more than by breathing through chest expansion. Star to focus on the breath breathing in four seconds breathing out four seconds. Balance the top of your head over the base of your spine stacking your vertebrae on top of each other feel the breath go up and down the spine to keep it strong and balanced. For the first few minutes simply practice the art of letting go, scan and feel your body releasing and relaxing any stiff parts in your body, pure relaxation and bliss just let go and relax.

The more time consuming part of a meditation practice is to learn how to let go of the mind. The mind will wander and jump from random thought to random thought. This is the process of learning to turn inward and discover a better self understanding. Remember it is a process that takes time so don't rush or push just let go and relax pure bliss.

Erik has been practicing yoga and meditation for over 10 years and practices daily. He is simply passing on any information learned through self realization and knowledge from the real yoga and meditation masters. He runs a massage yoga and meditation website in Orange County.

Original article

Learning How to Meditate: 3 Reasons Why Beginning Meditators Have So Much Difficulty

In recent years, there has been a tremendous upsurge in the number of people learning how to meditate. The main reason is that scientists are confirming the benefits that practitioners have been touting for years, and much more. But for the beginner, it is often difficult figuring out where to start. In this article, we'll examine the reasons for the confusion, and give you a good starting point, so you too can realize true happiness and inner peace.

Have you ever wondered if you're meditating properly? Most of us have. Which of the following statements best describes your experience with meditation?
"I have trouble sitting still. My mind is racing too fast to sit quietly.""I meditate, but not much seems to happen. Sometimes, I just fall asleep.""Everyone I've asked about how to meditate gives me a different answer.""I've read several books on meditation, but I'm still not sure where to start.""I've tried different ways of meditating, but my progress still seems slow."

If you answered "Yes" to any of these statements, then you're not alone. These are some of the difficulties that most of us, including myself, have experienced when learning how to meditate.

Up until the mid 1990s, relatively few people engaged in the practice. One of the main reasons Westerners have been slow to adopt meditation is because there has been so much confusion about the practice. If you ask 10 different people how to meditate, you'll probably get 10 different answers, and they may not necessarily be wrong. This makes it very difficult for a beginner.

There are 3 main reasons for all the confusion:
There are many different forms of meditation. With so many different forms, it's hard to tell which ones really work. Since they vary in their approach, so does their effectiveness.Not many people fully understand meditation. It's hard to find someone who truly understands how to meditate and can explain it clearly.Most books on meditation are confusing. They usually overwhelm you with so much information that you end up more confused than before. Many of them also use a lot of cryptic language that makes it even more confusing.

When you combine these 3 factors, it is no wonder that beginners have such a hard time learning how to meditate. What usually happens is that beginners, and many experienced practitioners, try practicing several different forms without clear goals or objectives. The result is little or no progress in their spiritual development. With this approach, they're missing out on the true benefits of meditation.

TIP: Chose a well-established form of meditation, and stick with it.

Trying a different form of meditation each week is like trying to learn how to play a different instrument every week. You're never going to learn how to play music that way. It's the same with learning how to meditate.

If you are new to meditation, I suggest you choose one specific form of meditation, and learn it well, then you'll gain a good understanding of what meditation is all about. Later, if you decide that form doesn't suit you, then you'll have a basis for evaluating other forms. This clearly makes more sense than to keep jumping around from one form to another without any direction.

Meditation is an extremely powerful tool for spiritual development. Once you understand the proper techniques, you should expect to see noticeable progress from week to week. If you've seen your progress diminish, it may be because you're trying too many different forms. If you stick with one particular form, you'll likely save yourself a great deal of time and effort.

If there is any drawback for the beginner just learning how to meditate, it's that the rising popularity of meditation is creating a shortage of teachers who fully understand the practice, and can teach it in a clear and simple manner. The good news is that there are a few such teachers out there who are developing tools to help beginners get off to a good start.

Charles Francis is the director of the Mindfulness Meditation Institute. For over 16 years, he has worked to help people find inner peace with mindfulness meditation through personal consultations, lectures, workshops, and spiritual retreats.

Learn how to meditate in just 1 hour with clear and simple instructions with the Quick Start to Mindfulness Meditation CD, and realize true happiness and inner peace. To hear a free sample of this life-changing CD, visit our website at

Original article

Stay Cool and Fresh With These Antiperspirants for Excess Sweating

Excessive sweating can be an extremely embarrassing problem affecting both men and women of all ages. Not only does it affect armpits, excess sweating can occur on the palms of hands and soles of feet. Excessive sweating, known as Hyperhidrosis, can cause extreme humiliation leading to social and work problems seriously impacting upon a person's happiness. One way to help control Hyperhidrosis is specialist antiperspirants. We look at Perspi Guard, Perpi Gel and Sweat Block and how they can help combat problem perspiration.

Perspi Guard is a maximum strength antiperspirant system which provides on average 5 days of complete protection from sweat and odour with a single application. It has been scientifically formulated after 10 years of research to help people suffering with Hyperhidrosis. As problem areas are not always confined to armpits, the Perspi Guard is also suitable for use on the feet, hands and torso.

Many maximum strength antiperspirants are not applied in the same way as standard antiperspirants which can take a bit of getting used to for the new user. With the Perspi Guard for example, the liquid is applied to the affected area at night time before sleeping. The area must be clean and dry before the solution is applied. In the morning there is no need for the antiperspirant to be reapplied; showering or bathing will not affect the protection of Perspi Guard.

A different approach to antiperspirants but certainly no less effective are the Sweat Block Antiperspirant Pads. Sweat Block pads are individually wrapped pads which are pre-soaked in a strong antiperspirant solution. Designed specifically for people suffering with excess sweating, each pack contains an 8 week supply of antiperspirant pads. As each pad is individually wrapped the antiperspirant solution is kept moist and in top condition to provide the maximum effectiveness.

Like the Perspi Guard, Sweat Block only needs to be applied once a week for complete protection against sweating and odour. This unique method of application has been created by former Harvard Medical School Professor Dr Steffenson. After one application the pad is disposed of providing 1 week of extra strong antiperspirant protection.

Perspi Gel is an aluminium free antiperspirant hydrogel treatment for excessive sweating. This gel is ideal for people who suffer from excessive sweating all over the body. As the gel is free from aluminium the antiperspirant can be used safely on the body including the face, hands and feet to control problem perspiration. Many people prefer to use aluminium free deodorant as it is a more natural substance.

All of the above antiperspirants can be purchased at

Original article

Looking At Christian Meditation Techniques

Christian meditation is not usually done in the same manner as most methods. Most techniques involve an Eastern or a New Age type of thinking, whereas Christian methods basically focus on prayer and understanding what the word of God means to them. The word of God is usually interpreted as passages and writings taken from the Bible. It may be Old Testament or New Testament, and here is information to help give you a little better understanding.

The Process

Many people believe that there is no right or wrong way to go about meditating on the Bible or the word of God. It may be as simple as a bedtime prayer. People often take a great deal of time with their bedtime prayers. They may go over everything that they experience during the day. If they are guilty of wrongdoing, they seek forgiveness, and if they are need of something, they ask for it. Often times, they may present a detailed explanation of what they need and desire.

A lot of people like to start their day off with prayer. They believe that it gets them in closer contact with God, and this may bring them peace or revelations during their working day. They may incorporate bedtime and morning prayer as a way to meditate on things that are wrong in their lives, or to start their day on a positive note.

Reading Scripture

Some people will meditate as they read the Bible. Before they start, they will seek guidance and understanding of the word of God. This is best done in a very quiet environment. It is best if you are not disturbed as you read, and a good way to start is to let the book fall open to a passage and begin to read. This can sometimes be seen as divine guidance on things that are bothering you in life. As you read, the words can have a special significance.

Affirmation Prayers

Many religious people use affirmation prayers to meditate and concentrate on what they wish to achieve. A very popular prayer is simply called, "The Lord's Prayer". In this prayer, you ask for daily bread and forgiveness. You also ask for guidance and deliverance from temptation. When affirmation prayers are recited over and over, they can become a part of the consciousness. They also can help to bring a calmness and peace to the body, mind, and soul.

Christian meditation is not usually thought of with most techniques. However, it can be just as powerful and fulfilling as any other method. Morning and evening prayers can be an important part of your life. Reading the Bible in a quiet environment and meditating, can be an enlightening experience. Affirmation prayers can bring spiritual guidance and inner strength to those that ask for it.

Original article

What Is Meditation And How Can It Help You?

What is meditation? Meditation is becoming more and more popular all over the world, and a lot of the people who have not yet tried meditation, are afraid or are reluctant to do so mainly because they don't exactly know what meditation really is? How do you define this word? What is expected for those who do it? And how can meditation help improve your lives?

Meditation has a very interesting history. It was first used by people in Asia, mainly those who practice Hinduism and Buddhism. It was very popular then and can even be traced back to as far as the 12th century with one of the first formal processes made by Guigo II, a monk that lived during that century.

There are many kinds of meditation practices, which are collectively referred to as the family of meditation practices. People who meditate are trained to guide their minds into focusing until they reach a state of consciousness that have a variety of benefits. It is generally a personal practice, one that you do by yourself and without any form of external involvement.

The family of meditative practices is of many varieties. There is not one common form of meditation since different practices can have different effects and benefits for a certain group of people. There may be different meanings of meditation which can mean differently for people, so there really isn't a single best definition for it except for self-regulation activities that train your mind to focus in order to bring out mental processes under voluntary control.

There are many benefits of meditation; among which are attaining a more compassionate and more positive attitude towards life in general. The awareness and attention to life that you achieve during meditation helps you see life as if you're looking at it through rose-colored glasses, thereby exuding a positive attitude towards it.

Meditation can also help you make more informed and significantly better decisions. It can increase your creativity which is greatly helpful for people who are in the creative field and constantly requires a steady flow of inspiration to get their minds working. If you meditate regularly, you also make it easier for yourself to manage daily challenges easily.

Other benefits of meditation include increase in self acceptance and forgiveness in one's faults and past. This may also lead to greater social acceptance since your positive outlook in life would not be hard to rub on people that you constantly work with.

If you are interested in more great information on meditation or healing, kindly check out our site for further info.

Original article

The Zendos of Lund, Sweden

Passing through the morning shadow of Lund's Cathedral, you come to a medieval building of weather worn, red brick and stately, Romanesque windows. Entering through a side door, you either ascend a floor of ancient stone stairs, or retreat back to the world of everyday routines and stress.

The choice is easy. A faint scent of incense beckons, and up you go. At the top of the stairs there is a small side room where you hang up your coat and slip off your shoes. Then you approach the tall, grey, wooden doors of the main room which are slightly ajar. Stepping through them, you are suddenly flooded with a sense of openness, simplicity and... the inexpressibly sacred.

Light streams in through the tall windows onto natural, dark wood floors. Devoid of furniture and high of ceiling, the spaciousness seems to enter your very being, lightening any weariness of mind or body you may have brought with you.

The whitewashed walls contrast with the dark, square meditation mats neatly laid out in rows to your left and right. Straight ahead at the short end of the room is a simple altar with a tea candle in each of the two stone holders. Between these is a bowl of incense, its slowly burning stick sends gentle waves of soothing, oriental scent throughout the spacious hall.

Bowing in the traditional gassho of dedication, you turn and choose a zafu cushion to take to your mat. Here you settle into a relaxed, yet alert stillness of body and mind. For a time, you join with contemplatives from East and West practicing the rich meditative traditions of Zen Buddhism-or perhaps one of the Abrahamic religions.

In fact, these powerfully transformative traditions of seeking our inner stillness, have been a perennial source of mental and spiritual refreshment throughout the ages. Their timeless value is evidenced in the establishment of no fewer than 3 zendos within a block or two of the Cathedral.

The Church of Sweden sponsors one of these, as described above. The other two offer meditation rooms in privately-owned buildings. They also provide their members the chance to study with renowned teachers of different Zen Buddhist traditions, from different parts of Europe.

Lunds Zendojo was founded in the early 1990's by a Zen nun and student of architecture at Lund University. This group follows the teachings of Taizen Daishimaru Roshi who brought his form of Soto Zen Buddhism to France in the early 20th century.

Lund Zen Center offers Zen Buddhist meditation studies in the Japanese tradition which Philip Kapleau brought to the US in the mid-20th century. This form integrates koan studies into the training. Lund Zen Center was started in the late 1990's by an advanced Zen student and professional within the field of information technology.

For several hundred years, Lund has been a center of spiritual studies in Christianity. Today, that tradition is carried on in a wider cultural sphere in this highly diverse university town. The Faith of the Fathers remains a given, yet in Lund's spiritual community, it cohabits with some of the most time-honored meditation practices from Japan.

Perhaps this local mix of diverse spiritual cultures is a particularly Swedish way of suggesting how we can ease the ambitions of modern existence and integrate them into a healthier-less stressful-satisfying lifestyle of fulfillment.

Lund, Sweden

March, 2012

About the Author: Janet Boynton Runeson is a freelance web copywriter and director of Entrepreneurial Copy. She specializes in cultural awareness.

Original article

An Introduction to Kundalini Awakening

"The kundalini energy of sacred sites is a portal to presence." - Ricardo B Serrano

The revelations presented by Drunvalo Melchizedek from his book "Serpent of Light: Beyond 2012? made me realize the blissful spiritual awakening process - the rising of Earth's Kundalini (Serpent Of Light) that happens within and through me connecting with the Unity Consciousness Grid - every time I regularly practice breathing with postures, meditation and Qigong, especially the Maitreya (Shiva) Shen Gong and Omkabah Heart Lightbody Activation with the integrated Enlightenment Qigong forms.

From what I understand from my studies on sacred geometry and merkaba with my late teacher Merkaba master Alton Kamadon, a Flower of Life student of Drunvalo Melchizedek, the earth's kundalini or serpent of light has now shifted its position on the surface of the earth in the Andes mountains in Chile and Peru. To verify this shift, I meditated etherically in that area and have felt a stronger connection with the electromagnetic field in the Andes mountains photos as a result of the rising kundalini energy there. Based on my said experience, I believe that what was told by Drunvalo Melchizedek regarding the vibrational energy shift of the serpent of light in the Andes mountains from his book "Serpent of Light: Beyond 2012" is true.

The earth kundalini energy is called the Serpent of Light or the Great White Snake in other Oriental traditions. Not only is the earth's kundalini energy very similar to a human being's, but also even such massive energy fields as the merkaba field of the planet and the human merkaba field (light body) are exactly the same except for proportional size. The earth's kundalini energy connected to the center of the earth behaves like a snake as it moves, similar to the way kundalini energy moves in the human body which is the secret energy, the inner Shakti, that gives rise to the kundalini awakening of spiritual seekers everywhere on earth.

Because the vast influence of the earth's kundalini energy or Serpent of Light in the sacred sites in Tibet and India inevitably affected greatly the bodies, minds and hearts of people who lived around its vicinity, it gave birth to the great souls and spiritual teachers such as Lao Tzu, the author of Tao Te Ching (The Way of the Tao), and the Buddha, the founder of Buddhism, a world religion that has a deeper understanding of the human electromagnetic energy fields and higher consciousness.

The key, I believe, based on the experience and accomplishment of the great spiritual teachers from Tibet and India who thrived from the enlightening energy of the serpent of light for spiritual transformation, is to develop our energy bubble (electromagnetic field) by practicing meditation and Qigong in the sacred sites strengthening and connecting our energy bubble with the strong electromagnetic fields of the sacred areas which are dependent on the earth's rising kundalini energy in the sacred site.

What this means also is that the end of the Mayan calendar has a positive benefit in the spiritual transformation for planet earth with its masses of people because of a stronger flow of earth's kundalini energy in the sacred sites such as the pyramids and other areas on the earth's surface that are easily accessible for power journeys to spiritual seekers.

Despite the doom and gloom scenarios depicted by unawakened persons regarding the end of Mayan calendar, I believe the opposite is true that is vitally important for our survival with the help of mother earth and her serpent of light - an important sacred event which starts the spiritual transformation of planet earth and her people at the beginning of 2013 - the end of the reign of the little self (ego mind) and the recognition of the formless being that we truly are.

Because the Truth can only be known by experience, not by beliefs or thoughts as Master Jesus said "And you will know the Truth and the Truth will set you free," and in light of what was revealed here - the kundalini energy of sacred sites is a portal to presence - the most important question is "What are you going to do to experience the Truth, now?"

"Nothing Changes Until You Get Moving towards Unconditional Love!"

Ricardo B Serrano, R.Ac., Qigong healer and author,

Original article

Enhance Your Meditative Experience With Woody, Aromatically Calming Essential Oils

Inhalation of essential oils during your meditation practice can create a sense of comfort for you while magnifying your meditation experience. Familiarity with these scents can even induce the meditative feelings. You can choose an essential oil to inhale during your meditation practice for health, emotional, or personal preferences. Frankincense, Elemi, and Myrrh are three essential oils you can use to heighten your senses while they work to clear emotions.

Certainly Frankincense is the most commonly diffused oil associated with meditation. It's aromatic, woody; fragrance deepens your contemplative experience and creates associations that welcome you to continue to practice. As a result of inhaling the diffused oil while you are patiently observing your breath it calms yet awakens you to a deeper state of your being. In addition while you are enjoying its aroma it is working behind the scenes gently soothing your brain. Indeed Frankincense is the most mystifying of oils.

Another essential oil that can enhance your meditation practice is Elemi. Even though it is better known for soothing tired muscles it also calms and soothes the mind. Elemi gently supports you while you transition through the inflows and outflows of your breaths and sensitively frees conflicting or lingering thoughts as they surface. Increasing consciousness and awareness by diffusing Elemi while meditating can softly lure away dwelling on unwanted thoughts.

In the same way Myrrh can uplift and refresh your meditations. Most importantly this oil can defeat and penetrate any hostile thoughts that arise and it can lead you to a more tranquil state of being. Myrrh is an oil to use when you are particularly stressed. When you inhale this oil it positively influences your hypothalamus creating a balanced state of awareness. With this in mind just like Myrrh calms your stress it can also conquer other emotional outbursts in the mind as they surface to catch your attention.

Not all thoughts are threatening. Some just want to stay with you. Overtime patterns develop to help you escape from a mundane, unproductive, or unpredictable reality. Clearing your mind while freeing restful space to open to your inner creativity can enhance your journey through life as well as help you complete unfinished projects.

At any rate Frankincense, Elemi, and Myrrh are three distinctively different woody essential oils that you can rely on to enhance your meditation experience. These three oils are in part made up of different types of sesquiterpene chemical constituents which can have a sedative effect. Each of these oils can captivate and allure you through their aroma to find a more peaceful state of mind. Discovering pleasurable associations through the senses can also reinforce the calming benefits you receive through your meditative practice.

I guide clients and students trough self-discovery and coping with illness, losses, and challenges. When directing meditation classes and energetic healing sessions I use a gentle, supportive, and validating approach. I find that my clients and students feel calm and comforted after their sessions and classes.

Contact me at to schedule a consultation, class, or session for you, your animal, or your group.

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Original article

The Science of Mindfulness: Why Does Observing Our Emotions Reduce Anxiety?

"Mindfulness" is one of those New Agey-sounding terms that make my friend Marcus roll his eyes and twirl his finger by his head. He's a self-described pragmatist who refers to anything that smacks of Eastern philosophy or pseudo-spirituality as "that woo-woo crap". But did you know the positive effects of mindfulness on anxiety have been scientifically shown? Join me as I explain the science of mindfulness and why it reduces anxiety. Marcus, I hope you're reading this.

Mindfulness: Acceptance & Observation of the Present

Despite its "woo-woo" sounding name, mindfulness is simply focusing your attention on what's happening in the moment. It's being aware of the now.

Mindfulness is learning to become an observer of yourself and the events unfolding around you. It's learning to simply notice, without judging, analyzing, or reacting.

Anxiety can be like standing directly beneath a waterfall. You get completely soaked and overwhelmed. Mindfulness helps you take one step back from it. You're still engaged without being completely drenched. A part of you is simply watching the anxiety unfold like you'd watch the events on a movie screen.

Mindfulness: The Science of the Observer

Neuroscience suggests being an observer of your emotions helps regulate their intensity. A region of your brain called the amygdala is activated during times of perceived threat. It serves as an alarm, activating biological responses to protect you from danger. This happens whether the "danger" is real or not, including anxiety.

Observing your emotions means consciously noticing and using words to describe them. For instance, when you're feeling angry, you notice the feeling and say to yourself, "I'm feeling angry". When you're anxious, you say, "I'm nervous/afraid/scared/etc", or "I'm feeling a lot of stress right now".

In 2007, UCLA associate professor of psychology Matthew D. Lieberman conducted a study where subjects were shown pictures of angry or fearful faces. Subjects who observed their reactions to the pictures (described their emotions with words) had a less intense amygdala response.

"When you attach the word 'angry', you see a decreased response in the amygdala," said Lieberman.

While the amygdala was less active when a subject labeled how they felt, the study showed another region of the brain was more active: the right ventrolateral prefrontal cortex. This region of the brain is associated with thinking in words about emotional experiences.

"What we're suggesting is when you start thinking in words about your emotions - labeling emotions - that might be part of what the right ventrolateral region is responsible for," Lieberman said.

Mindfulness: Cultivating the Emotional Observer

So how do you become an observer of your own emotions?

First, realize you are more than your feelings. Feeling is part of being human, but it's not all you are. Your emotions belong to you, not the other way around. The "you" that your feelings belong to is your observer self.

Get into the habit of checking in with yourself. You can't observe your emotions (attach words to them) if you're never conscious of how you feel. Check in by pausing for a moment. Stop whatever you're doing, take a breath and ask yourself:

What am I feeling right now?If I had to describe how I feel with a word, what would it be?Do I feel this emotion somewhere in my body? If so, where do I feel it?How intense is this feeling on a scale of 1 to 10?

We tend to live inside our emotions and aren't used to seeing them objectively. We have a tendency to believe we ARE our emotions, that they're the central core of our being.

Use the "checking in" exercise above to begin cultivating your emotional observer. Learning to observe yourself is the core of mindfulness. It widens your perspective and lets you see that you're more than just your emotional experience.

Mindfulness also helps us see that feelings are not facts. We often react to our feelings as though they are facts about outer reality, when they're more often true only within our inner experience.

Mindfulness isn't just some weird New Age practice for fringe dwellers. It's a practical, down-to-earth technique for quieting the irrational fears that often accompany anxiety disorder. Mindfulness also has a real foundation in the neuroscience of how our brains work to balance our emotional responses.

Greg Weber writes and blogs about phobia and anxiety disorders and is especially interested in helping people with driving anxiety. Sign up for the Driving Peace newsletter for more tips and advice about overcoming driving phobia.

Original article

Receiving Benefits With Free Meditation

Meditation has been in practice since ancient times. It is still used in many Buddhist and Hindu temples as well as other places around the world. It has been found to be an excellent way to relieve stress as well as a number of medical problems such as high blood pressure and insomnia. There are classes available for a fee as well as free meditation classes.

Learning and practicing this technique is very beneficial for a person's all over feeling of well being. It is possible for anyone to accomplish this feeling of complete relaxation with the proper instruction. Such things as a proper breathing technique, how to sit properly and other things will provide an experience that will benefit all areas of one's life.

Meditation has been described as not only allowing stress reduction but to decrease health care costs and improve the quality of one's life. Most certainly, if the stress many people are having with their every day problems can be relieved, by this method, it would provide a great benefit. It has been referred to as a way of achieving a state of thoughtless awareness which enables a person to clear their mind of unhappy thoughts.

The classes that are offered for a fee are, many times, in centers and retreats where one goes for a few days or a week, to learn and practice in an area where there are no interruptions. These places offer meals and accommodations, together with skilled teachers. Their time is completely devoted to teaching this subject.

There are a number of online free classes available and, sometimes they can be found in places such as senior centers. City recreation departments many times also have classes but there is a small fee involved. Complete details are given at the various sites.

One group, online, offers to set up free classes at any location, including schools, hospitals, universities, community centers, corporations or anywhere someone has a group that is interested in learning this technique. There are weekly meetings that last approximately one and a half hours and include video talks, with in between practices at home. There are also online classes where a person can participate from the comfort of their home. In this latter case a video is usually provided.

A number of people have stated that meditation has relieved them of their stress as well as helping them to live a quieter and more self-satisfying life. Whether one attends free meditation classes or pays a fee, there is a great benefit to be realized.

Learning a technique like meditation in order to get rid of this kind of a problem will last one's entire lifetime.

Original article

Helpful Meditation Techniques

In our modern world today, we place value on activity, achievements, and tangible results. For as active and busy as our modern society is, it may seem surprising that many people still turn to meditation for silence, inner peace, and reflection. Meditation has shown incredible results when used to reduce stress, increase health, and bring us to peace with our surroundings and in our relationships. Meditation is for anyone and everyone, and with a little practice and research, can be used to improve our health, emotional being, and spiritual wellness.

There are numerous meditation techniques that can be used depending on the goal you are trying to achieve. The method that one person uses to mediate can vary greatly from how another person utilizes meditation. Just as there are a number of different diets, all of which may produce fantastic results, there are also a number of different ways to meditate. Some techniques may work better for you than others, so with a little trial and error, you will be able to benefit from meditation too.

Guided meditations are a great, and common, way to learn to meditate properly. As you sit or lay and relax, you can listen to music and let a guide's voice lead you easily and effortlessly into a calm, meditative state. Learning and following the stages of mediation will also help you fall into a deep and peaceful meditation which can help you relax or focus on a specific goal. The most important thing to remember when you begin to meditate is to be in a quiet and still environment, and rest in a position that feels comfortable and natural to you.

To begin mediation, the first thing you must consider is your purpose or goal. Do you intend to mediate in order to help you follow a particular path, to reach an inner calm, or to feel less stressed? Once you have found your purpose, the next step will be easier. Next, sit or lie down in a comfortable, quiet place, close your eyes, and let your mind wander. Let your thoughts pass through your mind without acknowledging them. Even if this may seem hard at first, do not fear; it gets easier with time and practice. Focus on your breathing pattern; listen to it and follow it, but do not get caught up by judging it, such as "it sounds raspy" or "I'm sounding a bit nasal-y, I must be catching a cold", etc. While you are focused on your breathing, allow the chattering and chaos in your mind to gradually fade away. Once your mind is silenced, you have essentially "cleared" your mind and reached the pinnacle of meditation. Stay in this state for as long as you feel necessary and enjoy the calm and tranquil feelings it brings with it. After a good meditation session you will feel refreshed and relieved of the day's daily stressors.

Learn Meditation techniques taught by the co-founder of SoulCentre, Asia's leading training academies according to AsiaSpa magazine. Visit us for Reiki Classes and personal development courses.

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The Aspects Of Chakra Meditation

People in all walks of life are involved in using meditation to improve their quality of life. They have found that they can be peaceful and have a happier life by freeing themselves of daily problems and cares, even for a short period of time. Many are well aware of the chakra meditation that is involved with specific points in a person's body.

They are identified as seven energy points in a person's body. They have significant meanings and are located in a straight line from the end of the spine to the top of the head. They represent the human energetic system, which is shown to be on a vertical axis.

These centers have different significant influences on a person's physical condition, personality and feelings. Such things as the body's health, emotions of love and desires and one's communication ability are just a few things that are listed as pertaining to these locations. A chakra chart is available, on the Internet that clearly shows the location and influences of these energy centers.

It is believed that when one of these centers becomes 'dirty' they can be put restored to their original state with meditation. It is a problem believed caused by various things such as poor eating, bad attitudes and so forth that influence a specific center. When doing this technique, one is concentrating on making a particular energy category return to its previous, healthy condition.

This can be accomplished in a number of ways. Each energy center is represented by a color so one exercise that is popular is concentrating on a gemstone of that particular color. For example, the color for the heart chakra, which is located in the center of the chest, is green. A person with a love problem might concentrate on an emerald.

It is suggested that the best way to do this type of meditation is through the use of Yoga and Pranayam as, it is said, they are essentially the science of Chakra activation. It is also said that this will allow a human to achieve their highest potential. When deciding to try anything of this kind, it is important that it be done under the instruction of someone who is well acquainted with the techniques involved.

The chakra meditation consists mainly of getting in a comfortable position, relaxing and placing one's entire concentration on each of the energy category and, by doing this, it will pinpoint the problem and help restore its energy.

The majority of exercises are done in a yoga position, although it may also be done sitting on a chair.

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Meditation Techniques for Relaxation

Meditation, the process through which we can make first contact to our true inner selves, open our mind and search for answers to our most deepest problems, or just relax every group of muscles in our body and relieve the tension. Sounds good right? Never heard of it? Well even if you have I'm going to lay down some of the relaxation techniques out there, actually classified by researchers this way.

The guys doing the researching classify the meditation techniques for relaxation into two categories: the concentrative ones and the non-concentrative ones. The first category, the concentrative meditation techniques for relaxation involve focusing on an object that's outside of one's self like a sound or a flame burning from a candle, or a lighter, you get the picture. The non-concentrative meditation on the other hand can include a broader focus of one's surroundings like the sound of your environment, one's own breathing or even internal body states. These two categories are the basic categories of meditation, but there are so many different ways to meditate that it would take me to write a whole book about it, not only an article. I'll present below the basic categories of meditation so you will understand them and realize how they differ from one another, so you will make a general idea.

First we will talk about the "Focused Meditation Techniques". With this technique you focus on something intently but you must not think about it. You can focus on a concept, like unconditional love, or on something visual like a glass or a statue, you can focus on something auditory like the sound of the birds or waves or even on something constant as your own breathing. Focusing on this last one is the easiest way to reach the meditation state. The concept behind meditation is simple. You have to think of yourself as a basic observer and focus on something, but just let the little narrative voice in your head do all the talking.

The second type of meditation technique for relaxation is called simply "The Basic Meditation Technique". This one requires a comfortable position when starting and just trying to quiet your mind and think of nothing. This can be tricky if you have an untrained mind, but you'll get the grip of it eventually. The concept of this type of meditation technique is about the same as in the Focused Meditation Technique.

The third type of Meditation Techniques for Relaxation is the Activity-Oriented Techniques. Activities like gardening or working on a painting or practicing yoga, even walking and concentrating on the steps you are taking, frees your mind and allows your brain to shift.

The last kind of meditation I want to tell you about is the "Mindfulness Technique". This form of meditation can be confused with the Activity-Oriented Technique because it involves staying in the present moment and not thinking about the future or the past. It involves living the moments one by one in the present, then letting them go.

Whichever meditation technique you decide to use, its benefits are proven by scientist and you will tell from the first successful meditation session that they are right.

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The Benefits Of Sleep Meditation

There is nothing worse than tossing and turning when trying to get some sleep. Knowing that one must get up and go to work the next day or that an important interview is pending does nothing to improve the situation. Taking sleeping pills, in many cases, makes one so groggy that the next day one does not function correctly. The relief for this problem, for many people, has been found in the use of sleep meditation.

Meditation is a method of relaxation through simple exercises that will clear the mind of all thoughts. It brings a sensation of peace and contentment, which is necessary for a good night's rest. This is something that is very easy to do once one has conquered the techniques.

There are a number of different methods offered so it might take some searching to find out exactly what will work in any particular case. Fortunately, in today's high tech world, it is possible to locate a number of Internet sites that give excellent directions concerning this type of meditation. It is a good idea to experiment with a selected method a number of times before discarding and going on to another one.

One of the methods which seems to work well with some people is called Progressive Muscle Relaxing. Starting at the foot one concentrates on completely relaxing all the muscles. When the foot is relaxed the legs are next. This is continued upward, through the entire body, to the head. This gives an all over feeling of complete release from earthly bonds and allows one's body to accept the idea of sleep.

Another technique is abdominal breathing. Lying in bed, one breathes from the abdomen, where the hands are placed, and one concentrates entirely on the breathing. This brings a calming feeling by focusing on something other than the problems that are floating around in the mind. This technique is often used by those who work at hypnotherapy.

Other things that help to assist the meditation be more effective are a quiet room with little or no light. Some find that a soft music in the background is also calming. Anyone who has had massages knows that there is always a soft, usually oriental, music in the background to assist in complete relaxation.

The secret to having a good night's sleep is, of course, complete relaxation. It is not going to occur when one's mind is cluttered with all the cares of the day or anticipation of things to come. It is essential to clear the mind of all these thoughts if rest is to be realized.

This is what sleep meditation is all about.

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Who Uses Guided Meditation and Why?

People who use guided meditation are meditation lovers, people who want to relax, or those that are longing for personal development and spiritual growth. It is often used by beginners of meditation as it is easier to be guided by someone else than it is to try by yourself. It is ideal for those who are searching for a stress free life, or those wanting to be healthier and happier.

Guided meditation (often known as guided relaxation) is used for relaxation purposes, healing and sometimes spiritual development. It is a proven way to relax the mind and attain inner peace.... Or at least to help turn the volume down on the seemingly never ending noise that is in many people's minds. The importance of guided meditation is to help let go of the outside world, clearing the mind of any thoughts and simply following the spoken words and visualizations. Many people believe in the effectiveness of guided meditation and guided relaxation because even if you fall asleep during the process your subconscious mind can still benefit.

A meditation or relaxation program can help you to relax and release all the negative thoughts and energy that is stored in your body. Through deep relaxation you can be able to reach hidden parts of your mind that you haven't used or remembered for a long time. Sometimes we may not even know that that part of the mind existed. This experience can unleash the power of the subconscious mind to release positive energy. Remember, our mind is like a computer that can be programmed with the things that we want to happen. If you want to change your state of mind to become more productive in any aspect of your life, guided meditation can certainly be a solution. There are several guided meditation techniques that will suit your needs.

The success of people using the power of meditation cannot be measured. It is an experience of self discovery and healing. Meditation or relaxation is often accompanied with soft music, the sounds of nature, or both. It involves deep breathing techniques and visualizations that have the ability to relax the mind. People who use guided meditation often find inner happiness and abundance in life. Through the power of meditation self transformation can happen that you did not think was possible. It provides guidance for new ideas and perspectives. Feel the changes that guided meditation can bring you, explore and discover the best things in you! Visit to find out more.

I am Rudy M. Elam. I have been working as a motivator and consultant for many years successfully. I have seen research a lot on 'how to people lead relaxed life', and I wanna to see people lead a happy life with Guided Meditation and Guided Relaxation. Those help you to be relaxed.

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Meditation, Using Brainwave Entrainment, Is Good For Memory Loss

When we think of stress, most of the time, we think of the physical effects it produces, like tension in the neck, back and shoulders, a rapid heartbeat, a tight throat, cold sweaty hands and feet, clenched fists, ulcers, high blood pressure, and a deep furrow between the eyebrows.

However, it's our emotional response to stress that can be positively impacted by using meditation, which in turn, positively affects, diminishes or eliminates the physical effects of stress.

Our conscious perceptions cause stress and thereby produce emotional problems. Changing our conscious perceptions can change the patterns of emotional responses and behaviours we have hard-wired into our subconscious mind.

In a study from Thomas Jefferson University Hospital, it was determined that Kundalini meditation-mantra based chanting, had a positive impact on the emotional response to stress, fatigue and anxiety in adults with memory impairment or loss.

After 12 minutes of meditation a day, for eight consecutive weeks, the subjects with mild age-associated memory impairment to mild impairment from Alzheimer's disease, showed significant increases in cerebral blood flow in the prefrontal, superior frontal, and superior parietal cortices as well as huge improvements in cognitive function.

Cognitive function refers to a person's ability to process thoughts like memory, the ability to learn new information, speech and reading comprehension and in a diseased or impaired mind, will be marked my memory loss, inability to process thoughts or communication, and loss of reading and speaking ability.

When one experiences memory loss, whether age related or disease related, cognitive impairment is accompanied by depression, anxiety, and changes in mood.

Meditation has been proven to improve symptoms of anxiety, fatigue, depression, anger and confusion, and mood.

A specific brainwave frequency, in alpha, has been reported to stimulate the amygdala, an area of the brain responsible for the formation and storage of memories associated with emotional events; caudate, an area that is involved with learning and memory; prefrontal cortex associated with depression; interior frontal lobe, parietal region, and cingulated cortex correlated with feelings of tension.

Meditation significantly improves the symptoms of confusion, depression, and memory loss.

Meditation is a practice that may take years to master, but with the accompaniment of brainwave entrainment, can be used faster and in more efficient way, to improve the emotional response to stress, in people with memory impairment.

Brainwave entrainment is a clinically proven technology that uses audio and/or visual pulses to stimulate the brain to follow a specific pattern, with the intention of changing its state of consciousness.

Meditation, along with brainwave entrainment, can increase blood flow to areas of the brain necessary for mood and emotional response, removing anxiety for those with memory loss.

The brain can be changed, for the better.

Brainwave entrainment speeds up the benefits of meditation, so that memory loss symptoms of depression and anxiety, can be diminished or eliminated more quickly.

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Getting Through A Divorce For Men - The Benefits Of Meditation

Meditation is defined as "to be in continuous contemplative thought" according to Webster's Dictionary. Records of its practice date back 5000 years ago, first referenced most notably through Buddha and the Hindu religion, but its practice seems to be evident in all major religions. Bear in mind, these records only document meditations existence when a written form of language was available.

Some experts believe meditation can have been present as long as 40-50,000 years ago. Their reasoning being, meditation is awareness, so in our evolutionary progression, when we first became aware, it was a form of meditation. This awareness is proposed to be present with the use of tools from that time period.

Regardless, meditation is here. There are 2 fundamental foundations of meditation leading the search for inner peace and both can be highly beneficial when going through a divorce. The two types, concentrative meditation and mindfulness meditation, can bring the practitioner to a calm, restful state and have healthy physical byproducts that can further enhance our well being.

Some of the health benefits of meditation include:
Lower blood pressureIncrease blood flowControl chronic painSome studies have shown meditation may reverse effects of heart disease

Not only are there physiological benefits of meditation, but psychological improvements are also reported:
Emotional controlReduced stress and anxietyImproved concentrationIncreased self esteem and confidence

Concentrative Meditation

Concentrative meditation incorporates the use of focus in its practice. With this technique, the individual focuses on a specific item such as breathing, counting, or a single word like FOCUS to narrow their attention. I find this to be best practiced in a quiet area, allowing me to focus my concentration on a specific thing. Many times this type of meditation can be indicated by the reverberate "ohm" chanting.

Mindfulness Meditation

Mindfulness meditation practice opens you to awareness, leading to enlightenment. With this form of meditation, the individual concentrates on everything around them; sound, the feel of the breeze on your skin, smell. Notice and allow random thought to pass through the mind without judgment or preconceptions. I have found this to be very refreshing when done out in nature, appreciating everything around you. You can find a strong awareness and sense of now with mindfulness meditation.

Both forms of meditation are highly useful, extremely so when getting through a divorce. For men, emotional displays or breakdowns are socially unacceptable and can embarrassing. This can make meditation a perfect opportunity to rediscover yourself and develop acceptance of the things around you. There isn't much help getting through divorce for men, so meditation can allow us to help ourselves.

The benefits of meditation don't end at helping us getting through a divorce. For men, women and children, the benefits of meditation can be woven into everyday moments. Through practice, the benefits of meditation can bring light to all parts of your life.

Getting through a divorce for men is a challenging and sometimes disparaging battle that can drain us emotionally and physically. Learn how to meditate and find other resources for self discovery and the enjoyment of life here. Remember, the best gift you can give yourself right now is time.

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