Tag Archives: Body

Meditation For Beginners – Meditate With Complete Peace!

The smartest thing is to attempt several alternate means in seeking to attain the many advantages of  meditation , in advance of selecting one which is best for you. While many individuals enjoy doing  meditation  with a type of exercise such as pilates, aerobics, or yoga, others prefer  meditation  by itself. Whichever you prefer, you should chose a method that gives you the most relaxation possible.

Through reconnecting your soul to the spiritual source, the principal ambition in meditating proves to be relaxing both  mind  and body. The  mind  is able to calm down, when the body is calm. This can literally help the body to improve in health. A second advantage to be gained through  meditation  centers on the fact that it is a method for permitting yourself to think clearly. Your  mind  simply becomes conditioned into a relaxed and calm state that carries forth in your day-to-day life, allowing you to better handle situations as they may arise. Of course, you need to make it a regular practice, and not just meditate on days you “think” something bad may happen. For those who meditate routinely, they will find that their troubling times minimize. Your problems will not be so enormous, and you will be capable of dealing with them when the arrive.

A third wonderful element of  meditation  lies in your ability to employ  meditation  to attain that spiritual place within your soul.  Meditation  is furthermore a means of Prayer, for those of you who believe in God, and it permits you to converse with the greater power in a calm and relaxed manner. Basically, if you are unsure of what God is trying to say, perhaps it’s time for ALL of us to quiet our  minds  and hearts and souls enough to TRULY LISTEN! Those of you who are  meditation  novices will discover that you will need to choose if you want to meditate after exercising, or if you would prefer to meditate alone, without exercise. You ought to begin with a yoga video or yoga class, if you prefer to meditate following exercise. Following most yoga sessions, there is typically a session for meditating.

You will have to first pick out a chant or mantra, if you only wish to meditate without doing it with exercise. More or less this is a chant which enables you to concentrate on your relaxation and  meditation . Fixing your eyes on a single area or mark on the wall is helpful, too. Looking into the flame of a candle is an especially wonderful technique to focus your attentions on your  meditation  goals. You must concentrate in such a manner that your  mind  clears when you meditate. The goal of meditating is to empty your  mind  of everything, not to conjure up images in your  mind , for a little while anyway. For any amount of time that you are able to think of nothing and relax, this signifies that you have been successful. It’s TRULY AMAZING how such a simple act, when performed effectively and consistently, will help you to maintain this  peace  and clarity in ALL your daily activities!

Source by Paul Carlton

How To Get Inner Peace Of Mind In 3 Simple Steps

Learning how to get inner  peace   of   mind  is possible for anyone.

It doesn’t matter if you have a violent past that you can’t seem to shake, or a tragic history that has been haunting you for years. Who you were has nothing to do with who you can be.

And if you’re having negative thoughts about the present or future, that can be overcome as well. In this article, I’m going to share with you 3 simple steps on how to get inner  peace   of   mind .

Step 1: Do The Legwork.

Tie up any loose ends if possible. If you want to get  peace   of   mind , you can’t just wish it all away. At some point, your past will catch up with you unless you come to terms with it.

Whether you make that phone call to your parents – or you write a letter that you’re afraid to send – doesn’t matter.

Unless you get yourself to accept what has happened and acknowledge your feelings about it, then you will not be able to find the  peace  that you’re looking for.

Doing the legwork is not anyone’s favorite part of the process, but it is a necessary step. Cry if you must or get angry. Ask forgiveness or visit a grave. Just do something!

Step 2: Meditate Everyday.

While you are still dealing with the rawness of your feelings (having just done your necessary legwork, you must be feeling vulnerable), it’s now time to learn the next step on how to get inner  peace   of   mind .

 Meditation , for one, does wonders for a weak disposition. It strengthens not only your  mind , but also your spirit.

Every day you meditate brings you closer to finding  peace   of   mind  and will come in handy when something unexpected turns up.  Meditation  allows you to clear your  mind  and find tranquility within, despite any outside disturbances that may occur.

Step 3: Do Good Deeds.

The third step on how to get inner  peace   of   mind  is by giving back to society or to anybody you can help. Start with something small like giving clothes to a homeless shelter or volunteering in the soup kitchen.

Every good deed you perform gives you a better purpose in life and a sense that you’re doing something worthwhile.

These are just some of the ways on how to get inner  peace   of   mind . No one, not even the most unfortunate soul, can say that nothing can lay their worries to rest.

And those who say it’s impossible are just making excuses because there are some things that they’d rather keep buried. Don’t be like these people and face what you have to in order to get inner  peace   of   mind .

Source by Michael Lee

Meditation Tips to Achieve Peace

Peace of mind is a much sought after element especially in stressful times in our lives, and with a few meditation tips can be easier for anyone to achieve.

The key for using these meditation tips is practice. Set aside at least 5 minutes each day when you will have the opportunity to devote your time to practicing the techniques for meditation. Once you experience the calm attained through meditation, you will no doubt wish to increase the time spent practicing the steps. Do not rush the process. While the peace felt is a very desirable result, more important is your control over achieving the feeling. This control can only be obtained through regular, structured practice.

Finding the ideal spot for you to practice is the first of the meditation tips that will help you achieve peace. A quiet, tranquil location is best for you to devote all of your attention to the task at hand; outside noise and disruptions will prove to be too much distraction for meditation. A comfortable chair, on your bed, or sitting in the traditional cross legged Lotus position with your hands on your knees are all possible positions; the important thing is to feel totally comfortable and at ease. As you become more accomplished at meditation, you will be able to achieve the peace in any location and while in any position. In the beginning, however, it is best to practice breathing techniques in a relaxed sitting position.

One of the best meditation tips is to proceed slowly. A common mistake of many beginners is to think the process is too simple, become impatient and try to rush the techniques. Naturally, this tact does not achieve relaxation. Focusing on perfecting the technique of proper breathing; experiencing each outward breath and inward breath as it occurs brings awareness of how the air affects your body and your consciousness.

Proper breathing is the very foundation of meditation. Tips for mastering the technique include being totally aware of the importance of each breath. With every exhale, imagine that every worry, anxiety and troubled thought is being escorted out of your mind on that breath; expelled out into the world. Every inhale brings a flow of joy and tranquility into your body; occupying the space where worry once lived. Each breath carries with it a great deal of responsibility, so must be done correctly. Close your eyes so that you are able to focus inward. Imagine that your body becomes emptier of stress with each exhale, to be replaced with calm serenity with each inhale. Start with your feet, working up until finally the peace reaches your mind. You should now feel totally relaxed.

Using these meditation tips will help you attain the peace of mind needed in these stressful times. Practice them faithfully to get the best results in your life.

Source by Sara Le

Inner Peace Meditation Techniques

So what is does it mean to be healthy? To attain a perfect state of health, one has to remain mentally calm, steady, and emotionally stable. The best way to do this is to bring more life force or chi energy into your body. Chi energy is consciousness energy it flows all throughout nature and it represents the very breath of god. It helps you feel more alert, energetic, and full of good humor. A lack of chi results in fatigue, depression, and decreased motivation.

There are numerous ways to bring chi energy into your body including; yoga, breathing exercises, sun gazing, and praying over your food, and of course  meditation .

 Meditation  itself is easy to do and doesn’t have to be complicated. It can be as simple as clearing your  mind  and not thinking about anything for about 20 minutes a day. This is called mindfulness technique. This technique is probably not the best choice for those new to simply because it is very difficult to do. For example try to clear your  mind  for the next 20 seconds. Don’t think of anything, go ahead and try it… Now try that for 20 minutes.

But there are many other methods that are much easier to do such as Mindfulness Technique which involves repeating a mantra or symbol image in your  mind  to help clear your thoughts. If you find your  mind  wandering simply repeat the mantra to bring it back on track.

There are also guided technique. These usually are pre-recorded and played back on a CD or cassette. They may involve relaxation exercises and guided imagery into different places and times. Content varies as much as your imagination, from boosting your sex drive to activating your DNA. These exercises are great for beginners as it teaches proper breathing techniques, posture, and how to relax in general.

 Meditation  Techniques for Beginners:

The key to deep relaxation is reaching a level of your  mind  that is between alpha and theta brainwaves as measured on an EEG (electroencephalography). This state  of   mind  feels like a daydream. During guided it’s hard to reach this level  of   mind  as you’re constantly being distracted or “guided” along. So the best technique for beginners would be a mix of guided imagery to help you reach a deep level of relaxation, which would then switch into quiet or calm music to help you reach the theta brainwave.

Studies have shown a minimum of 11 minutes of  meditation  per day is the minimum time needed to achieve full benefits. But even if you don’t have 11 minutes a day, start out with 5 minutes and slowly work your way up. Find a place that is quiet and without distractions such as your bedroom and make it part of your daily routine.

Energy Healing Techniques:

Energy healing is just another way to use chi energy to bring balance your body’s natural equilibrium on not only the physical dimension but also the soul or psyche level. Within the body, chi energy is stored in the chakras which are like vortexes of energy and the area around them known as your aura. Negative thoughts, emotions, trauma, and even physical violence can cause holes and unharmonious patterns of chi within your aura. This usually results in depression, disease, and if severe enough demonic possession.

To correct this problem the first step is to recognise the problem. Understand you are a spiritual being and not a physical being. What thoughts you project into the universe is returned back to you in your aura through the law of attraction. Once you realize you have the power to change your DNA blueprint then you can open up the door to healing. The next step is to surrender and release. All of us have made mistakes it is this learning process which brings us soul growth. By letting go of fear and anger and allowing yourself to feel love and give love you are embracing the universal energy frequency of god. We are all connected through chi energy in a divine universal consciousness energy field. We are all one! “Hear, O Israel: The LORD our God, the LORD is one! You shall love the LORD your God with all your heart, with all your soul, and with all your strength.”(Deut. 6:4-5)

Open Eye  Meditation :

Open eye technique helps unlock your multidimensional consciousness allowing you to see into the spirit realm. This involves meditating with eyes open into a blank area. To try this exercise place an object on both the left and right side of your field of vision and focus into a blank area in between these objects. These two objects help occupy your  mind  by focusing on two different things at the same time. This helps you release worry and discomfort while opening up your third eye.

 Meditation  Technology:

Neological Technologies is dedicated to taking the cutting edge advanced technologies to the public to help heal and improve their overall health. Our main motive is to integrate your  mind , body, and spirit with the help of  Meditation  Machines. Try our Zenmaster which is the all copper version, good for general integration or our Gatekey which contains platinum, gold, silver, copper, and aluminum to help enhance your psychic abilities. By using a Neo device regularly during  meditation , 15 to 60 minutes a day, you can refresh your  mind  and body; enhancing your overall experience. So don’t waste your valuable time, join us and learn how to meditate deeply!

Please visit this website at http://www.neologicaltech.com

Source by James Rink

Meditation and the 7 Steps to Inner Peace

If you want to experience inner peace, you don’t need to travel to exotic locations, study with a yogi or lock yourself in a room and chant endlessly. Finding inner peace is a matter of taking time for yourself to quietly reflect on the stillness within you.

We’re all so busy rushing from one thing to another, occupying our precious time with things that don’t even need our immediate attention.

Sadly, we seldom take time for ourselves to be at peace.

Truth is, the idea of someone having 20 minutes of free time to do nothing could very well put them in a panic! Most people wouldn’t know what to do with themselves. That’s because they don’t know inner peace.

Inner peace is the reflection of within. It is the focus of the quiet stillness within you that gives you a sense of the kind of peace and relaxation that is without words.

Meditation is the secret to finding inner peace. Inner peace is the secret to spiritual awakening and oneness with your spiritual self.

Here are some suggestions that will help you find inner peace.

1. Spend Time In Quiet Reflection

With all that’s going on in the world today, one of the best things you can do to achieve inner peace is to minimize or eliminate reading newspapers and watching the news.

When we allow our mind to absorb the negativity that’s around us, we become more detached from our spirituality and achieving inner peace.

When our mind has nothing to occupy it, it immediately feels insecure and looks for something to fill the void. That’s when we instantly turn on the TV or surf the internet, anything to keep the mind busy.

Instead, when you find yourself with some free time, even if it’s just 15 minutes, use that time to be still, to be by yourself, to focus inward. A guided meditation will help you take a huge leap forward toward inner peace.

2. You Are What You Think

We’ve been conditioned to think negativity – sad but true. People thrive on bad news, they buy it, they follow it, they seek it out. It’s no wonder that so many people seem so unhappy and withdrawn, unable to escape the self-imposed wall of negativity they’ve build around themselves.

We must take the necessary steps to avoid negative thinking. You’ll never be able to achieve inner peace when you’re focused on the negative.

There’s simply nothing at all to be gained by thinking negative thoughts.

Changing your way of thinking is not going to be easy – it doesn’t happen overnight. But what steps are you willing to take to change your life and achieve inner peace?

You are the master of your mind, not the other way around. Take control of your thoughts and you’ll not only take control of your life, but you’ll achieve inner peace.

3. Simplify Your Life

“There never enough time in the day.”

How many times have you heard someone say that? We fill our days up with so many chores, tasks and mundane activities and as a result, we don’t stand a chance in achieving inner peace. Simply because we don’t take the time.

You want to meditate but have to get the laundry done. You want to spend some time to yourself but the grass has to be mowed. You want to sit down for just a few minutes but you have to vacuum first.

When you stop placing demands on your time, you’ll feel a weight lifted from your shoulders.

Prioritize your time by tackling the big tasks first, plan time for yourself, then accomplish some of the smaller tasks, but at a comfortable pace. You’ll find your day a lot less hectic and a lot more enjoyable.

4. Quiet Time Alone Is The Foundation of Inner Peace

Each day we spend our time working for someone else, taking care of our families, cleaning, cooking, etc. Sadly, we never manage to find just 15 minutes to focus on inner peace.

Sitting quietly and simply listening to the breath allows the body and mind to relax.

This cultivates inner peace. There’s no amount of money that will bring you inner peace. There’s nothing “without” you that can bring you inner peace. It must come from “within” you, from within those quiet moments of solitude when there is only you and stillness.

If you have trouble stilling you mind, ask your angels to help remove those busy thoughts so you can focus on inner peace.

5. Be Immune to Flattery and Criticism

You must remember that it’s not what others think, but what you think that matters.

We certainly can listen to the criticism and flattery of others, but if we depend on them, we rob ourselves of inner peace.

Allowing yourself to be affected by people who bestow either flattery or criticism on you will inflate your ego which pulls you further away from inner peace.

Allow yourself to have a strong sense of confidence and self. Know that your opinions are ultimately the ones that matter. Don’t criticize anyone but instead accept them for who they are. Leave the criticism to those who lack good judgment and self-confidence.

6. Act Selflessly

Act from the heart and reap the rewards!

Give selflessly of yourself. When we serve others in some form, the feelings of love, happiness and inner peace will envelope you like a big hug from someone you love.

7. Avoid Criticism of Others

It’s vital that we empathize with others, to put ourselves in someone else’s place.

We must be aware that everyone is fighting a battle of some kind. Criticism of others is a negative energy that deeply affects your sense of inner peace.

When we criticize, it’s impossible to feel inner peace. Instead, make an effort to give your love and energy to others in need, and in doing so that positive energy will have a wonderful ripple effect.

Source by L. Meyer

Meditation – 8 Tips to Meditate Like a Pro

Listed below are 8 tips which will help you to meditate easily and effortlessly.

1. Time – It is important to set aside time to meditate everyday. The ideal time to meditate is 20 minutes two times a day, once in the morning and once in the evening. Meditating as soon as you wake up and before your evening meal have been found to be optimal.

2. Regularity – It is good to meditate at the same time everyday. This forms a rhythm which your body will recognize and anticipate.

3. Place – Just like it is good to meditate at the same time every day, it is also better if you can meditate on the same place. You may have a special cushion or a mat or a corner in your home where you will meditate everyday. This will help you to transition into meditation really fast.

4. Surrounding – If you are just starting off, select a relatively quiet place to meditate. Once you have been meditating regularly, you will literally be able to meditate in a fish market.

5. Seating – It is advisable to sit with your spine erect in a comfortable posture. Most people think that they have to sit in the Lotus Posture. It is not necessary to force your body to sit in uncomfortable postures. You can sit on the floor on a mat, you can sit with your back against the wall or you can even sit on a chair. Comfort is of importance so that you are not distracted by bodily sensations in your practice.

6. Timer – It is a good idea to sit with a timer initially. If you can find one which has a soft sound, it is good. After you have been meditating for some time, you will be able to intuit when your 20 minutes are up.

7. Quiet Time – It is important to sit quietly for 2- 5 minutes after you have finished meditating. This allows you to transition smoothly into your normal day to day activities.

8. Crystal – You can buy a beautiful crystal and make it your meditation crystal. It is important to cleanse it before you use it. Soak it in salt water or sea water for one day. Then charge it for one day in sunlight and one day in moonlight, before it is ready for use. Hold it in your hand everyday when you meditate. The crystal will store your vibrations as you meditate. This will help you go deeper in your meditation faster.

A regular practice of Meditation has been found to have great benefits like stress release, calm and peace of mind and also physical healing and rejuvenation.

Source by Nilofer Safdar

Why Meditation is Easier Than You Think – Four Tips to Help You Reach Peace of Mind

 Meditation  is one of the greatest gifts you can give to yourself. It promotes clarity,  peace   of   mind , and relieves stress. For some however,  meditation  can be stress inducing by itself. That is why most people seem to think it lacks any benefit. Quieting the  mind  is no easy task, but with practice it is obtainable.

My first recommendation when getting started with  meditation  is to not treat it as a technique. This may seem contradictory at first, but it’s very important in understanding how it helps to quiet the  mind . As humans, we are compelled and drawn towards “figuring things out”. Have you ever noticed how children constantly ask why? It’s because they want to understand whatever it is they are analyzing. If you attempt to create a technique to meditate, it may hinder you. This is especially true of those with analytical  minds . When you label  meditation  as a set in stone technique it becomes more of an obligation, rather than a state of being.

My second recommendation is to not stress over  meditation . As I said before when you treat something as a technique, there is always a potential for something to go wrong. If you don’t stress over  meditation  and allow whatever happens to happen, you will derive far greater benefits than an individual who has a main focus of “getting it perfect”. It may seem counter intuitive, but  meditation  is the absence of thought. One can not reach a state of  peace  if the  mind  is constantly debating whether or not the  meditation  is going well.

My third recommendation has to do with setting time aside for  meditation . Many people fall into the trap of scheduling  meditation  and making it mandatory to do at least an hour of meditating. Do not fall into this trap. Yes, Buddhist monks meditate for very long periods of time, but their environment is conducive to the goal they are attempting to achieve. Do not make  meditation  an obligation; otherwise you will fall into habit and routine. It becomes one more stress inducing thing that you feel you have to do, and this mindset will not be in agreement with the idea behind  meditation .

My fourth recommendation is this, be creative.  Meditation  does not have to be in the stereotypical lotus position, eyes closed, and mantra humming style. If it works, fantastic, but if it doesn’t don’t beat yourself up. I feel  meditation  is whatever brings you to higher states of awareness and promotes general well being. Take drawing or art for example, that state one achieves where ideas seem to flow freely from  mind  to paper could be described as active  meditation . Another example is meditating on nature. Sit outside one day and just focus on your environment, notice every minute detail, but don’t analyze it, just perceive it as best you can through all your senses. Again do not get caught up in the whys and hows of  meditation , instead find your own way.

 Meditation  is what one makes of it. If it is seen as a chore, then that is what it will be. If it is seen as a chance to quiet the  mind  and achieve happiness, then that is what it will be. Your perception of  meditation  is what creates your experience.  Meditation  is a chance to discover oneself and become aware. Find your own path and learn through experience. The greatest pleasure we can ever have in life is knowing who we are and what we stand for.

Source by Mathew Sanfelice

Peace of Mind – An Organic Meditation

Find a beautiful place, somewhere safe but awesome, like at the lake edge perched on a rock and I just sit there. Repeat the mantra, “I want nothing, I need nothing, and therefore I have everything.”

I might watch a bird or a fish, or a frog going about it’s life and automatically I am empty.

Do not close your eyes during  meditation , this is not  meditation , it is relaxation. Observe with all your senses. Eyes, ears, nose, taste, feeling. Do not move a muscle or become obsessed with thinking. Let thoughts be like the clouds let them come and let them go. Just listen, observe, smell, taste and feel.

To be clear, you cannot meditate.

All you can do is to put yourself in a place where  meditation  might happen. By sitting still and observing your senses, you increase the probability of  meditation  happening by 99%. If your  mind  is full of thoughts that are repetitive and worry based, then, plant another thought in your mind to replace them.

For example: you might say over and over, thank you, thank you, thank you, thank you. Or, Om, om, om, om, om. Really if the sound is positive to your mind it is a good mantra.

So, your mind will think, it can’t stop. At first you may have to plant thoughts into your mind to push out the worry and keep you focussed. But eventually, you will learn to just connect with a rock or a tree and feel your thoughts focus on that object exclusively.

Source by Christopher J Walker

Walking Meditation for Fitness of Mind and Body

Walking meditation is a form of meditation that not a lot of people really know all that much about. Sure, we all know that it can be peaceful to go out for a walk, and that some people seem to be in an almost trance like state as they wander around the streets and parks, but it really can be a good way to just exercise your mind and body at the same time.

In this article we’re going to look at what a walking meditation routine actually is, how we get into a state of meditation while out walking, and finally we’ll see how a routine of meditating while we’re walking can be of benefit to us.

What is walking meditation?

In its simplest form a walking meditation routine is one where a person is able to put themselves into a meditative state while they are out walking. This is quite different to other meditative states that require the person to remain as inactive as possible in order to achieve the state of peace and bliss that they’re looking for.

How can we achieve this state while out walking?

Most people will find this to be a challenge because they won’t be able to find all that many areas, especially in the inner cities, where they will be able to stroll around without the sounds of cars, or constant background sound of a normal residential road. Don’t worry about it. In fact, this urban soundtrack can actually aid in the meditation process.

To meditate you normally have to shut out the rest of the world, if you’re doing a normal meditation, this isn’t too much of a problem, but, if you have the relentless din of other people’s lives going on about you, it will take far more concentration to meditate.

You need to be aware of what’s happening around you (for obvious reasons), but you also need to be able to tune them out. You need to be able to balance the awareness of the world around you, with the world inside of you. If something happens around you and distracts you, acknowledge it, see if it’s something that is a danger to you, and then shift your focus from it if it isn’t.

How will this routine of meditating while walking benefit you?

First of all, you’ll be getting exercise from the walking. Most of us will spend some time walking during the day, so, it makes sense to be able to use this time in two ways: exercising and meditating. We don’t have to try and make time in our busy schedules to sit in a quiet room and meditate because we can, if you like, multitask the two.

You will also be able to focus better on things if you have developed the ability to tune out the rest of the world while you’re out walking. If you can do that with people and cars, and yet still have an awareness of your environment, you shouldn’t have any problems when it comes to focusing on tasks in your day to day life.

So, what have we discovered about walking meditation? It’s something that we can do during the times when we have to walk somewhere and probably wouldn’t have been thinking about anything in particular. It will take a lot of concentration and focus do initially, but ultimately it will help us to get fit by walking, and teach us a way to be aware of our surroundings without having them fully occupy our minds.

Get fit in mind and body; start with your walking meditation.

Head on over to this website for more tips on better health and fitness

Article Source: http://EzineArticles.com/expert/Alan_Paterson/42015

 

Tips on Meditating For a Healthy Mind and Body

Meditation was originally used for spiritual growth, to become more open to and aware of the holy and the guiding presence of the holy. Today, though, meditation has become a valuable tool even for those people who do not consider themselves religious. It can be a source of peace and quiet in a world that is seriously lacking in both.

It can be used for healing, emotional cleansing and balancing, deepening concentration, unlocking creativity, and finding inner guidance.

When you begin your meditation, put your expectations aside, and don’t stress out about the ‘right’ way to do it. There are many ways to meditate and there are no fixed criterion for determining right meditation. What works for you is the right method for you. And finding out what works may require some experimentation and adjustments. I list a number different approaches below.

There are, however, a few things to avoid when you start meditating:

Don’t try to force something to happen.

Don’t over-analyze the meditation

Don’t try to make your mind blank or chase thoughts away

Remember, there is no one “right” way to meditate. Just concentrate on the process and find the best way for YOU!

To start meditating, choose a time and a place where you won’t be disturbed. That in itself may seem like an insurmountable task. Unless you are a hermit, there are probably people in your life demanding your time and attention. You may want to tell these people that you will help them find their socks, get the gum out of their hair, listen to their rants about the people at work, or whatever AFTER you’ve had a few minutes of peace and quiet. Let them know that this is something that you need to do for yourself but they will also benefit because you will be more relaxed, more energetic, and more loving.

When you are starting out, you only need 10 or 15 minutes for your meditation session. This is plenty of time when you are beginning and it may well be that this is all the time that you feel you can pry out of your busy schedule for yourself. That’s fine – it’s much better to spend a few minutes a day meditating than to put it off completely.

Over time, you may find your meditation time so beneficial that you want to increase the amount of time you spend in a meditative state. That’s completely up to you. A good goal is to work up to two 20 minute meditation sessions each day. Research has shown that spending this amount of time meditating leads to better health and can help reduce the stresses and strains of daily life.

The process is helped if you can make it a habit to meditate at about the same time each day. Some people find that meditating first thing in the morning works for them. Other people meditate last thing at night before going to sleep. There is no exact time that is best for everyone. Whatever works for you is good! Just make sure that you practice on a regular basis.

The actual place where you decide to meditate is again up to you. A few people set aside a room in their house as their meditation room but if you’re just starting out, that’s probably a bit too extreme. Instead, you may decide to meditate in your bedroom, the lounge, the kitchen or even the garden – wherever you are least likely to be disturbed. It is, of course, better if you don’t try to meditate in the living room while the rest of the family is watching TV. Other than that the exact place where you meditate doesn’t matter – it’s much more important that you actually start practicing meditation.

If you find that the original place you chose isn’t working for you, don’t be afraid to change it. The same goes for the time and the method that you chose. The ultimate benefit of meditation far exceeds the precise method of meditation that you use to reach the benefit.

One of the easiest ways to start meditating is to use a guided meditation. This is a CD or MP3 that contains all the instructions you need to achieve a state of meditation. All you need to do is to find somewhere that you won’t be disturbed, sit or lie down and play the audio file. Soundstrue.com has many such guided imageries as well as meditation music.

There are many different types of meditation. We’ll cover some of the more common types below but if none of these suit you, you’ll find many more to explore on the internet. Feel free to experiment with some of the different types of meditation explored below until you find one that works well for you.

Centering

Centering is meditation in action. Within you is a space that is always calm and at peace. This space is often referred to as your “calm center”. Being centered means remaining in your calm center amidst the busyness of everyday life. Being centered means not allowing your inner light to be overshadowed by stressful circumstances or negative thoughts and emotions.

When you are centered, you are in a state of clarity, focus, peace, and balance. When you are not centered, you are unclear, unfocused, stressed, and off balance.

A good centering technique will require only minimal attention, allowing you to keep some of your attention on the activity at hand such as washing dishes, folding laundry, or gardening. Be aware, though, that your family may be more tempted to interrupt if they see you doing something. Just explain to them that you are also meditating and that unless they want to help you do dishes, fold laundry, or garden, they should leave you alone for a few minutes. Here are some quickie centering techniques.

Simple Breath Awareness

While involved in whatever you are doing, bring some attention to your breathing for just a few moments… it needn’t be your full attention… just enough to bring you back to your calm center. Breathe naturally, or perhaps just a little more slowly and deeply.

Reclaiming Your Energy

When you are feeling stressed and scattered, take several slow, deep breaths. With each in-breath, imagine you are pulling all of your scattered energy and attention back to your inner self… your calm center.

Letting Go

This centering technique combines breath awareness with the phrase or mantra, “Let go.” It is especially helpful when you are tense and/or fixating on a stressful situation or a negative thought or emotion. As you inhale, say (silently or aloud), “Let”. As you exhale, say “go”… while letting go of all that is stressing you.

Relaxation Meditation

This remarkably easy and relaxing meditation makes use of a little-known secret about the eyes. Allowing the eyes to rest in a soft downward gaze has an instant, automatic relaxing effect.

Relaxation meditation provides a great deal of stress reduction and can be used as a quick 2 minute relax and refresh break almost anywhere (but not while driving). You will also realize a heightened sense of alertness.

Sit comfortably with your spine reasonably straight.

Allow your eyes to rest comfortably downward, gazing softly, but not focused on anything.

Without closing your eyes completely, let your eyelids drop to a level that feels most comfortable.

Continue gazing downward… the act of gazing is your primary focus (rather than the area at which you are gazing). You may notice your breathing becoming more rhythmic.

It’s OK to let your attention drift a bit. If your eyes become very heavy, it’s OK to let them close.

If you notice you’ve come out of your relaxed space, simply bring your attention back to your relaxed downward gaze.

Breathing Meditation

In this meditation, you will be focusing on your breath. This is probably one of the easiest methods of meditation to begin with.

Start by adopting a comfortable position. When you sit to meditate, sit comfortably, with your spine reasonably straight. This allows the spiritual energy to flow freely up the spine, which is an important aspect of meditation. Leaning against a chair back, a wall, headboard, etc. is perfectly all right. If, for physical reasons, you can’t sit up, lay flat on your back. Place your hands in any position that is comfortable.

Once you’re comfortable, close your eyes.

Start to notice your breathing. We breathe so often that we tend to take breathing for granted. So take the time to notice your breathing.

Notice the air filling your lungs.

Then notice as you breathe out and the air leaves your lungs. Repeat the process of noticing your breath.

As you do this, you’ll find thoughts coming up. They might be about family, friends, work or absolutely anything else. That doesn’t matter – it’s all part of the process and it is perfectly normal to continue to have thoughts whilst you are meditating.

But once these thoughts come up, let them drift out with your next breath. Each time your thoughts drift, bring your mind back to focusing on your breathing.

Walking Meditation

If you find it difficult to sit still and keep your eyes closed whilst meditating, then walking meditation could be good for you.

There are four components to a walking meditation:

Becoming aware of your breathing

Noticing your surroundings

Being conscious and attentive to your body’s movement

Taking some time to reflect on your meditation experience

Become aware of your breathing in much the same way as you would for the breathing meditation process. Notice each breath as you breathe in and then breathe out again.

Become conscious of the air filling your lungs and use each exhalation to send out any distracting thoughts.

When you start noticing your surroundings, you’ll likely be amazed. We take lots of things for granted in our everyday life and much of what is around us goes completely unnoticed. When you are walking around, notice the different colors that you see.

Don’t just notice colors. Listen for sounds. There may be bird song, road noise or the chatter of people or animals. Consciously tune in to these different sounds. Notice the different tunes sung by the birds.

If you are in an urban area, pay attention to the different traffic noises. Each car’s engine sounds slightly different. So does the sound of wheels on the different street surfaces. You’ll find yourself hearing things that have merely passed you by before.

There are also smells to fill your senses. Maybe the aroma of freshly mown grass or the sweet smell that occurs just after a shower of rain. There are plenty of smells in the atmosphere and the chances are that most of these have slipped past your consciousness.

Tune into your body’s movement. Start to notice the light pressure on the soles of your feet as you walk. Be aware of the air brushing your skin, whether it’s a calm day or a windy one. Pay attention to your body’s movement as you walk around. Feel how your arms swing. Notice how you hold your head – is it upright and attentive or a different position? Switch your attention to different body parts as you are walking and you’ll be fascinated at what you find.

Once you’ve completed your walking meditation, take a small amount of time to come back to your normal world. During this period, mentally run through your thoughts and feelings that you experienced during your meditation time. Think what you can do to enhance your experience even further next time you choose to do a walking meditation.

Gradually come back from your peaceful site to your regular world.

Universal Mantra Meditation

This meditation comes from an ancient Indian text called the Malini Vijaya Tantra, which dates back about 5000 years. It is a very easy meditation, yet very powerful in its capacity to quiet your mind and connect you with your Essence or Inner Spirit.

This meditation uses a mantra as your object of focus. A mantra is a word or phrase that has the power to catalyze a shift into deeper, more peaceful states of awareness. The mantra most use for this meditation is: Aum. Aum does not have a literal translation. Rather, it is the essential vibration of the universe. If you were to tune into the actual sound of the cosmos, the perpetual sound of Aummm is what you would hear.

Although this mantra is sometimes chanted aloud, in this meditation, you will be repeating the mantra mentally… silently.

Before we get to the actual steps, there are a few important points to be aware of:

One of the keys to this meditation is repeating the mantra gently or faintly in your mind.

The power of this technique comes from letting go and allowing your attention to dive into the deeper realms of awareness.

Therefore, even though you will be focusing on the mantra, staying focused on the mantra is not the aim of this meditation.

Trying too hard to stay focused would keep your attention from descending into the deeper realms. Instead, you will be repeating the mantra with “minimal effort”, and giving your mind the space to wander a bit.

Resist the temptation to make something happen, and allow the mantra to do the work.

This meditation easily produces a shift into deeper, more peaceful states of awareness. (The degree of this will vary from session to session.) It increases the flow of energy to the brain and clears away a good deal of physical and emotional toxins.

Because of this detoxification, it is best to keep this meditation to 10 or 15 minutes a day when first beginning. After a month or so, it can be increased to 20 minutes, but that should be the maximum for anyone who does not have quite a few years of meditation experience. Also, it is advisable to drink a lot of pure water.

Finally, mantra meditation accelerates spiritual growth as you achieve a state of relaxation and self-awareness.

Sit comfortably, with your eyes closed and your spine reasonably straight.

Begin repeating the mantra gently in your mind.

Repeat the mantra at whatever tempo feels most natural. There is no need to synchronize the mantra with your breathing, but if this occurs naturally, it’s ok.

Allow the mantra to arise more faintly in your mind… repeating it with minimal effort.

Continue repeating the mantra faintly, and allow for whatever happens.

If at any time, you feel that you are slipping into a sleep-like or dream-like state, allow it to happen.

If and when you notice that your attention has drifted completely off the mantra, gently begin repeating it again, and continue with minimal effort.

After 10 or 15 minutes, stop repeating the mantra, and come out of your meditation slowly.

After any meditation technique, allow yourself a moment to savor the sense of floating and calm that surrounds you. Take a deep breath, gird your loins (figuratively), and venture forth into your daily rounds with renewed energy and a deep sense of peace.

Sara Dillinger is an Elder in the United Methodist Church, currently on leave of absence. She has sixteen years experience serving churches with predominantly Baby Boomer or older members. For more information of interest to Boomers, check out her website at: [http://www.for-boomers.com]

Article Source: http://EzineArticles.com/expert/Sara_Dillinger/752152