Category: Meditation

Effective Tips For Mindfulness Meditation

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A lot of people today really struggle with juggling work and personal life. And as a result, they become stressed and lack the energy to think better. That’s what stress does; it depletes you or robs you of the joy to live through life in a mindful and positive way. If you’re ready to gain control of your life back and regain order and joy, opting for mindfulness meditation is one strategy to try. Experts share some of their best stress-relieving moves and breathing exercises, so check them out here.

Try bringing your awareness to the physical sensation what stress feels like in your body, where do you feel it, how does your body tell you that it’s stressed rather than pushing stress away. Let your attention rest there with gentleness and kindness, noticing how stress is not static but moves closer and then further away as you bring your attention to it. Shift your attention to your feet. Assuming a comfortable posture, notice how your feet feel as they connect with the floor. You might notice pressure against certain parts of your feet. Be curious and open to this sensation. You might even take your shoes off to bring your awareness to the texture of the surface of the carpet, floor or grass under your feet. In doing this, you may notice that your mind slows down, stops racing, and stressful thoughts and feelings may subside.

Take a deep breath in and then release it slowly, noticing how your hands move with your diaphragm’s movement. Assume a comfortable posture which may be standing, sitting or lying down and place your hands on your tummy. Allow your hand to rest on your abdomen and continue breathing slowly and steadily, focusing your attention on the movement of your hands. This practice again connects us with our body and takes us out of our heads. Indeed, this is one effective way to relieve stress and be more productive at work and at home. Stress happens to everybody; different people just have different ways of managing it and mindfulness meditation, wellness professionals say, is one of the most effective ways to do it.

The Best Healthy Meditation Tips

Are you starting to experience health problems such as hypertension, diabetes and frequent infection due to persistent stress from work and life experiences? Are you in a maze seeking for stress control strategies? I’m glad you are reading. I wanted to share to you an ancient way of preserving health and it’s none other than meditation.

Meditation in its simplest definition is quieting the mind. It is a mental exercise that affects body processes. As we all know, the nervous system together with the brain and nerves controls our body systems and processes. Our cardiovascular system, immune system, respiratory tract and others are controlled by one important organ, the brain. The relaxation and control inherent in meditation can serve as an excellent relief to anxiety and stress. Meditation has its tradition grounded in Eastern cultures (such as India and Tibet), has become popularized also in Western cultures.

Meditation is very simple and easy but the benefits for your health are great. You will revitalize your body and decrease the ill effects of stress when you regularly practice meditation. Here now are The Best Healthy Meditation Tips

You must have a compelling goal to meditate everyday at least twice a day for ten to twenty minutes.
Having a goal and realizing the benefits of meditation will drive you to have a special time of the day to meditate. If you need to put it in your planner, set the alarm or ask your friend to remind you to meditate, do it. Your first few weeks of meditation will be full of distractions and without a goal, it will be very difficult or close to impossible to do the practice of meditation.
Set the perfect time and perfect place for your daily meditation sessions.
Find a quiet place where you can relax and be alone so that nothing or no one will disturb you. Choose a time when you will not be so tired that you risk falling asleep. The best two times to meditate tend to be immediately upon rising and just before dinner. Use a comfortable straight-backed chair that helps you sit up with minimal effort. Lying in bed is not advisable because it is very likely that you will fall asleep.
In order to assist achieving a relaxed state in your meditation, avoid all stimulants in any form.
Get rid of too much caffeine from your coffee and tea especially before your meditation sessions. Stimulants like caffeine will alter your heartbeat and make you fell restless.
During you meditation, do not consciously alter or control your breathing – breathe naturally.
Meditation is a natural process. You should let the air of life cleanse your lungs and let waste expired to nature. Conscious breathing will not help in your goal to concentrate meditation.
When you find your thoughts wandering, gently refocus and continue.
The human brain has the capacity to control our thoughts. It only needs repetition and practice. Be reminded of the benefits of meditation and start refocusing your thoughts.

6, Don’t “try” to relax. Trying is work, not relaxation.

Just assume a passive attitude in which you focus upon your breathing. Allow whatever happens to happen. If you feel relaxed, fine, if not, accept that too. The success of your meditation sessions will depend to only you.

Slow yourself down as much as possible.
Relax and enjoy this process. Thinking of the end result that meditation will help in your health problems will be very helpful.

So here are the best tips for a healthy meditation. Like any divine practices, you should master it. Mastering it can’t be in days. You should do it as regularly as possible. Then you will harvest the promises of this great practice – good health, good temper, peaceful life and sound spirit. Enjoy your healthy mediation sessions.

Meditation And Its Potential Health Benefits

Meditation has been practiced for thousands of years in the eastern cultures and many of their healers believe that it has significant benefits to your health and wellbeing. There are many different types and forms of meditation and it can get quite complicated. Perhaps it is best at the start to stick with a simple approach as there are many very easy exercises you can do almost anywhere and anytime.

So what is meditation and what is its ultimate purpose? Well, the simplest definition may be that it is the pursuit of a quiet mind. Many people believe that a silent mind is also the least stressful and also may have great health benefits. Each day more people discover meditation and report great health benefits as far as a greater sense of wellbeing however there are few official scientific studies done to verify the effectiveness of meditation.

In fact, many scientists are just beginning to research the correlation between meditation and improved health. There are however many peer reviewed articles that have been published on the relationship between meditation and reducing stress or decreased symptoms of disease.

So it does require some faith on your part to at least try some meditative practices and experience the benefits for yourself before you decide that it does not work just because there are not many ‘official’ scientific studies done on it yet. The Chinese and other eastern cultures have been quietly reaping the potentially huge benefits of meditation for thousands of years and the west is only just beginning to catch up.

A simple meditation exercise involves concentration on your breathing. Simply turn your mental focus to your breath as you inhale and then exhale normally. The key is to only think about the breath and nothing else. The idea is to develop a silent mind that is focused on something neutral like the breath. If you like you can instead focus on the tip of a pen or anything that is neutral and does not incur great emotions. You can do this for around ten minutes or so each day or whenever you feel you need to get rid of some stress.

You will find that at the start there will be many other distracting thoughts entering your mind. When this happens just return your focus back on the breath or whatever neutral item you chose. The more you do this the easier it becomes to get that state of a silent mind. You will find that this state of a quiet mind is very relaxing. It is a fantastic way to reduce stress and as we all know, stress can have significant negative effects on your health so this is perhaps one the greatest benefits of meditation.

A few studies have been done at several universities on the effects that transcendental meditation can have on your physiology, psychology and sociology. It is actually one of the most studied forms of meditation. Some of their findings show that this kind of meditation can improve your mental abilities such as increasing intelligence, creativity and learning ability.

Other documented benefits of transcendental meditation include reduced stress, less incidence of disease, improved cardiovascular health and increased longevity. Some sociological benefits include better self confidence, less anxiety and improved job performance.

There are many books written on this type of meditation and how to perform it so it could be a good idea to learn more about this type of meditation as it seems to offer many health benefits. Other kinds of meditation include zen meditation and chakra meditation. Practice meditation regularly as part of an overall program that includes proper diet and exercise habits so you can be and stay healthy.

20 Meditation Tips For Beginners

Although a good number of people try meditation at some point in their lives, only a small percentage actually persist with it. This is unfortunate, as the benefits are enormous. One possible reason is that many beginners do not start with an appropriate mindset to make the practice sustainable.

The purpose of this article is to provide 20 practical recommendations to help beginners get past the initial hurdles and integrate meditation as an ongoing practice in their lives.

1: Make it a formal practice. Set aside a time in the day that is your meditation practice time.

2: Only meditate for as long as you are enjoying it. It is especially important in the beginning that meditation is not a chore.

3: Do yoga or stretch first. Firstly physical activity will draw your own awareness into the body and away from your mind. A practice like yoga loosens the muscles and tendons allowing you to sit more comfortably. Additionally, yoga opens the body not only at the physical level but also at subtle level, which facilitates movement of energy in the body.

4: Pick a specific location in your home to meditate. Ideally the place you choose will be somewhere that does not have much activity at other times. Two reasons for doing this are, the subconscious is conditioned by repetition, so by going to the same place at the same time each day to meditate you can get in yourself to expect to meditate when you are there. The second reason is that when you meditate you begin to create a particular vibration in that spot. With time and meditation and place will become increasingly attuned to this energy of meditation, again making it easier for you to meditate when you are there.

5: Make sure your will meditation time is respected. if you live with others make sure that they understand that you are not to be disturbed while you are meditating. Equally for yourself make the same commitment, for example if your phone should ring, be aware of it and continue your meditation.

6: Create some representation of sacred space in your meditations spot. This should obviously be what is meaningful for you, maybe an actual altar with pictures and objects, or maybe just a special rug and your meditation cushion.

7: Use ritual if it helps you. This doesn’t have to be elaborate it could be as simple as lighting a candle, or a lighting incense. The repetition of a ritual before you meditate, is again conditioning preparation for your body and mind.

8: Commit for the long haul. When you begin with the clear idea in your mind that the greatest benefits from meditation will accumulate with time, and see it as an ongoing process, you are less likely to give up in frustration.

9: Meditate with understanding. Get clear in your mind exactly what you think meditation is and what it will be like before you start. Invariably everybody does have ideas and expectations like this, it is very helpful to make them conscious before you start.

10: Be clear of your motivation to begin meditation. When you understand your reasons and objectives in beginning meditation you are more likely to find a practice or technique that will work for you at that time.

11: Begin with a particular practice that you have actively chosen and commit to doing it for a given time period. Many beginners are constantly jumping from one to type or technique of meditation to another. Your meditation practice is a relationship with yourself, it will not deepen if it consists of one night stands. This is not to say that the practice or technique you begin with is the one you stay with for the rest of your life, but a relationship is best left when you know exactly why it is that you are leaving, and not done simply on an impulse.

12: Educate yourself. Confusion and misunderstanding is primarily caused by ignorance. Find a good teacher, or online community where you can get answers. Read some books on meditation and spiritual practice.

13: Notice if frustration starts to creep into your practice. If you notice this happening take some time to explore what is going on for you, what expectation is not being fulfilled. Then examine the expectation itself, what is it based on.

14: Be honest with yourself. As I said meditation is a relationship with yourself, you are the most important person you need to be straightforward with, and meditation is a key place to practice this.

15: Be prepared for some discomfort. It is normal in the beginning to experience some physical discomfort when sitting to meditate. Most people are not accustomed to sitting still, other than maybe slouched on a couch. Your body needs time to develop strength and openness in the right places to allow you to sit comfortably and alert. Sooner or later discomfort will also be experienced at the emotional and mental levels. If you are not consciously prepared for this it is likely to deter you from continuing.

16: Until you are well versed in your meditation practice it can be very beneficial to use a recording to guide you. This will help your mind to let go of concern about what you are doing, and the recording can act as a guide until you no longer need it.

17: Start to look for moments of awareness during the day. Finding space to be consciously present during everyday activities is a wonderful way to evolve your meditation practice. Take advantage, of the time spent waiting in traffic, waiting in line, waiting for anything, to become present to yourself and what you are experiencing within yourself. Look for such opportunities in your day, however brief, simple as they are taken radically change or experience of life.

18: Do it together. Meditating with a partner or group can have many wonderful benefits, and can improve your practice. When meditating with others many people say that it improves the quality of their meditation. However, it is necessary to make sure that you set agreed-upon ground rules before you begin.

19: Don’t stress about it. This may be the most important tip for beginners, and the hardest to implement. Many people in beginning meditation become anxious about whether they are doing it right or not, or whether something they experience should be happening or not. The article, meditation is practice, goes into more detail regarding this.

20: Invest in a good, comfortable meditation cushion. If you need other things to allow your body to sit comfortably in without strain, get them. If you set yourself up with the things that you need, you are removing a future potential pitfall to your practice.

Meditation is one of the greatest gifts that you can give yourself, like any lasting and meaningful relationship it takes energy and commitment, it takes understanding and tolerance. If you put these things in to your practice meditation will become your best friend, and powerful resource.