Meditation Techniques

pleasure+ platinum

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MAESTRO 110

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MAESTRO 125

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PLEASURE

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Apply These 4 Secret TechniquesTo Get What You Want

noreply@blogger.com (Unknown) — Sun, 3 Jul 2016 13:32:00 +0530

Do you ever wonder why some dreams come true faster than others? Why is it so hard to achieve that really big goal, yet you make others happen quickly without much notice?

Manifesting your desires is a process, and once you understand it, you can take steps to make what you want come to you faster. Much of getting what you want is about releasing expectations about how and when your goal will come true. This can be hard if you don't like where you are.

You want to be debt free but you feel trapped by your pile of bills.
You want to be in a fulfilling relationship with your soul mate but you feel alone and single.
You want to lose weight, but you hate how much you currently weigh and refuse to look at yourself in the mirror.

These are the big goals that keep us up at night. These dreams are often fueled by worry. We think things like, "When will it happen? Why hasn't it happened yet? What am I doing wrong? Maybe I'll be single, broke and overweight forever. I'm doomed."

Does it feel almost like an invisible force is blocking you from getting what you want?

Here's the truth: You aren't cursed or doomed, nor is there anything wrong with you. One of the reasons we don't get what we want as fast as we want is because we focus on the lack, or what has yet to manifest.

For example, if you want to be debt free, but you spend the majority of your time focusing on your unpaid bills or how you are going to make money, it is impossible for you to attract what you desire.

1. Concretely determine what you want to manifest, and keep records.

In order to get what we want, we have to stop focusing on what we don't want. To manifest your dream life, get clear about your intentions and write them down.

2. Make active forward progress, no matter how large or small.

Each day, take action toward your goal. If you can do one thing every day your future self will thank you for, you will reach your goal faster. The universe likes action. Most of us wait for signs to know what to do. But the way to get what you want is to actually focus and then the universe can support you.

3. Visualize what your life would look like if you achieved your goal or reached your dream.

Visualizing your dream coming true in your mind will help you reach your goals faster. If we can't see it in our mind, it is hard to achieve it. Spend time each day focusing on what you want by imagining the outcome you desire.

4. Release expectations about the outcome.

The final step is to let go of the outcome. Releasing expectations on how and when your goal comes true will help you enjoy the journey more. When you can enjoy the journey instead of resisting where you are, you will reach your goals faster. In order to get what you want, you have to accept where you are. I would recommend the product i personally used & the results are simple outstanding. here is the review of the product.

Manifestation Miracle Review

Product Description:

Ever since “The Secret” movie was released, millions of people around the world got hooked on the law of attraction. There have been countless books, manuals, programs, courses, etc. that have been released to tap into this latest trend.

The truth of the matter is that the law of attraction has been in existence since forever. It just didn’t hit the mainstream till the movie came out. While many products have tried riding on the coattails of the movie, most have not really seen much success or popularity.

The “Manifestation Miracle”, however, has become an online bestseller and it has sold thousands and thousands of copies. The guide is so effective that the official site has many testimonials from satisfied users who have helped to spread the word and made this product a winner.

So, what differentiates a winning law of attraction guide from one that falls by the wayside?
The answer is results.

While the movie painted a general picture of the law of attraction, the Manifestation Miracle actually gives you instructions on what to do and how to think. Many people fail to manifest what they want because they’re doing it wrongly.

Heather Matthews, the author, tells you exactly what to do and when you do what she says, positive results are inevitable. That’s what makes the Manifestation Miracle such a fantastic guide. Besides this, there are several other good points about this guide.

The Good Points:

1) For starters, this is a comprehensive product that weighs in at 159 pages. Despite it being quite long, the tone of the guide is light, uplifting and easy to follow. It’s written in simple English and you will enjoy reading it.

2) For those who do not like reading, the product comes with an audio MP3 version that you can play in your car or MP3 player. There’s no need to struggle reading it, if you don’t want to.

3) There is no hype or false claims in this guide. Heather points out that it is not a “miracle book”. Buying it will not automatically make you get what you want. You’ll need to do the visualization exercises and also put in effort by being consistent and having faith. Attraction is just a combination of attract + action… You must get the action part right too.

4) The product comes with lifetime customer support. If you have any doubts or inquiries, you can always email the official site for an answer.

5) The Manifestation Miracle is perfect for anyone and everyone. It is not gender or age specific. In fact, the earlier in life you learn these techniques, the better.

6) The book is broken down into 5 parts. In part 1, you’ll be taught what the manifestation miracle is and how you can use it. Part 2 is about discovering your personal destiny and finding out what you truly want. Part 3 delves into feeling the desire while part 4 is about keeping the faith and expecting miracles to happen. Part 5 will show you how to make the Manifestation Miracle a part of your lifestyle. This is an amazing book that covers you from start to end.

The Bad Points:

1) This is an online program and you’ll need an internet connection and a computer to access it.

2) You MUST develop faith and a positive attitude. This will require a Herculean effort from people who are used to being negative or feeling depressed. Things will only change if you change.

Should You Get It?

The Manifestation Miracle is a very powerful book and if you apply the principles within, your dreams can definitely come true.

To go from conception to manifestation requires the correct attitude and actions. You MUST know what to do or you will be lost and never see results.

The Manifestation Miracle will tell you exactly what you need to know. You now have a road map of how to bring your dreams to reality.

This guide cannot be recommended enough. This is a life-changing investment that will pay for itself many times over. Get it and change your life today.

>>> Get the “Manifestation Miracle” Now <<<

Recommended Product

noreply@blogger.com (Unknown) — Tue, 12 Apr 2016 12:29:00 +0530

The Numerologist : Numerology Reading Review

Product Description:

The study of numbers and the way they affect one’s character, wealth opportunities, love life and many other parts of one’s life is extremely interesting. The skeptical person will view numerology as hogwash just like astrology and horoscopes.

Numerologist

The person who delves deeper into these topics will realize that numerology and astrology really do play a role in our lives. In a way, these can be considered as “old science” that slowly became myth due to modernization. Nevertheless the principles still hold true and are just as applicable.

One of the bestselling numerologist sites online is Numerologist.com and it’s run by Mike Madigan. The site provides a variety of personalized numerology reports such as:

* Premium Numerology Report

* Romantic Compatibility Analysis

* Customized Personality Profile

* Life & Success Snapshot

* Complete One-Year Forecast

* The Phone Phenomenon Report

* The Lo Shu Personality Exposer

* The Rabbits Foot, Cricket, Horseshoe, 4 Leaf Clover, Pot of Gold, Good Luck Multiplier System

* Mastering The Matrix

* And much more…

Numerologist.com is probably one of the most detailed numerology websites online with one of the widest variety of services at very affordable prices. It is an online bestseller with thousands of satisfied clients… but what makes it better than other run-of-the-mill numerology sites?

The Good Points:

1) There is a wide variety of reports to choose from. The usual reports that most sites give tend to be generalized and not specific. With the Numerologist, you get a detailed report of exactly what you need to know.

If you are concerned about your wealth and prosperity, then all you need to do is get a report for that. You will not need to wade through stuff about your love life, etc.

2) Numerologist.com offers you a free report to give you a taste of what you can expect to see in their reports. If you like the free report, which you most probably will – you can order one of their specialized reports.

3) There is a 60-day money back guarantee. If you’re sitting on the fence about this, it’s perfectly understandable because of the sheer number of scam sites out there. With Numerology.com, the risk is all on them since you are covered by an iron clad refund policy.

4) Thousands have purchased the reports and they are pretty accurate to the point it beggars disbelief. That in itself is proof that the guys behind Numerology know what they’re talking about.

5) The reports will give you answers to pressing questions that you may have. Once you know how to fix the problems that you’re having, you will be motivated to pursue your goals. These reports give you peace of mind and vigor to follow your dreams.

6) The reports are written in a simple and straightforward manner. There are many sites that offer reports that are so complex and arcane that the layman can’t make head or tail of them. Thankfully, Numerologist.com dispenses with the flowery language and gives you a report that you can easily understand.

The Bad Points:

1) There will always be skeptics and religious people who do not believe “in such stuff”. This site is not for them. You must understand and believe in numerology to appreciate how it works.

2) You are going to have to read the reports. There are no audios or videos provided. For those who hate to read, there really is no other choice.

3) The reports come in digital format. You will need to print them out if you want a physical copy.

Should You Get It?

As far as numerology sites go, this site is one of the best. Thousands have tried it and swear by it. The price is affordable and you are spoiled for choice.

The wide variety of reports available means that you can pretty much get a report for whatever part of your life you need to analyze. The reports are so amazingly accurate that you will have to try it to believe it. Go ahead and try the free report and decide from there.

>>> Visit “Numerologist.com” Now <<<

27 Ways to Find Inner Peace & Happiness

noreply@blogger.com (Unknown) — Thu, 28 Jan 2016 18:26:00 +0530

Many times in life we face a situation where we are stuck & don’t know what to do. It seems life is going nowhere and really need to boost ourselves. If your are also looking for how find inner peace and happiness within yourself then your are at the right place.

Below I have summarized 27 ways to be happy & at ease when situations go out of control.

I have tried myself most of the things and some I read on internet that I am sharing with you.

I hope this will make a difference in your life.

1) Accept others as they are: In this competitive world we try to stretch ourselves beyond our limitations. We always complain about others & try to change others. If rather than changing others if we try accepting them as it is that would be bring a dramatic change in our relations & we can feel more relaxed.

2) Be graceful when others criticize you: -we get very emotionally charged when someone criticize or scold us. Especially students & working people face this kind of situations more often. If we remain graceful we can handle the situation properly & also we can learn from it.

3) Practice Mindfulness: be aware of present moment. This is the best practice to keep your mind free from worry & unnecessary chattering that going inside our mind 24x7

4) Be natural: Don’t try to project or show yourself as something your are not. You give your best when you are in your natural state of mind. Don’t try to imitate others just to get attention.

5) Be positive about life: if your are deep sunk inside a sea of sorrows then think that now this the bottom here onwards life can take you upside only.

6) Do meditation: Meditation is the God’s gift to humanity. By going in deep meditation you connect with yourself and your source. Meditation is very easy but it takes time to practice it. But once you get into it there is nothing like it. Here is the guided meditation for inner peace and happiness.

7) Be thankful: always have a attitude of gratitude. No matter how worse is your life situation right now, there will be millions who are facing worst. So always count your blessings. Be it your health, your loving family members, your financial condition.

8) Become self-aware: when was the last time you had a talk with yourself? When did you focus on your breathing? Be ware of your body, your emotions, your thoughts, your sensations. Just observe them. Be alert be aware.

9) Practice silence: decide some time frame may be on weekends where you can practice silence. Just remain silent, don’t try to convey anything even by signs or signals. Let the mind become still.

10) Clean your desk/Home: you might feel what’s this! But yeah truly try once to clean your desk your room. Arrange the things that will give you some kind of inner satisfaction

11) Differentiate between your “NEED” and “WANT” : one can fulfill his “needs” but “wants” are limitless. These wants make people go crazy & they just chase a mirage. Real happiness is in enjoying what you have rather then craving for “wants”.

12) Try Deep breathing: deep breathing increases the oxygen level at the cellular level of the body. It has numerous advantages not only on body but also on our mind. Belly breathing is considered to be the best breathing technique. Try deep breathing on daily basis & feel more energetic & charged.

13) Do Exercises: “either you use it or lose it” that is absolutely true for our body organs/parts also. We need to do stretching, warm up exercises on daily basis to remain healthy.

14) Don’t argue: sometimes you need to stop the arguing to close the conversations. Never argue with fools they don’t understand logic & you lose your temper. Remember never fight with the pig, you get dirty and pig enjoys the mud.

15) Don’t Compare yourself with others: God has created everyone unique, everyone has his own strengths and weakness. Focus on your strengths try to improve your weak pints.

16) Enjoy little things: suppose you are getting late for office and suddenly you are stuck in traffic jam! Then rather then curing the situation try to enjoy! ohh after a long time there is a jam! look at the people around what they are doing how they behave.

17) Forgive & Forget: resentment is the most dangerous and harmful emotion that affect us. It’s a short life then why to waste it for keeping grudge for someone. Replace that grudge with love and abundance and see how life becomes great.

18) Surrender yourself to the Universe: from childhood we are nurtured that way that we have to fight to survive and this “fighting spirit” has done more harm than help. We always try to fight with life. Why? Why don’t we trust the Universe which is govern by the law. Sometimes surrender is better option than trying.

19) Go on vacation: this is my favorite. Whenever I feel down I go on vacation and get 100% recharged. So pack your bag and go to that exotic location near sea or inside dense forest or try rock climbing.

20) Always smile: everyone loves a smiling face. So why not spread positive vibes? Smiling doesn’t cost a dime! Also it keeps you in good mood. People love the company of smiling faces!

21) Keep yourself occupied: there is a saying that empty mind is devil’s home!. So keep yourself busy with something. Read new books, surf the net, visit new websites, try to learn new language, explore a new hobby.

22) Learn to say “NO”: helping others is always welcome but don’t over commit. If you try to keep happy everyone then you may don’t have time for yourself. Don’t keep legs on two boats.

23) Volunteer: serving the needy people gives the best satisfaction one can ever imagine. Try to find out social groups or NGOs join them. Contribute towards benefit of the poor, teach kids or any other kind of social activity.

24) Play with infants/kids: the smile of infants or kids is the best stress buster in the whole universe. Look into their eyes how beautiful they are. How they enjoy themselves.

25) Stop that watch: we have become more like a machine where the watch moves us around. Why not to change this? Try it for once, for one day just keep the watch aside and live the life as you want.

26) Walk Alone: walking alone is like a treat you give to yourself. Try walking bare foot on grass that helps to improve your vision. Walking also helps in reducing the weight.

27) Be adventurous: why not to try bungee jumping or paragliding, parasailing, mountain biking or zorbing? The biggest advantage of adventurous activity is that there is a sudden adrenalin rush! You feel that you are really alive!

Ayurveda & Dosha Types

noreply@blogger.com (Unknown) — Tue, 13 Oct 2015 13:11:00 +0530

Ayurveda is a holistic science of health, focusing on maintaining a physically and emotionally balanced state. Ayurveda began about 5,000 - 6,000 years ago when Indian monks were looking for new ways to be healthy. Revering their bodies like temples, the monks believed that preserving their health would help them meditate and develop spiritually. Over thousands of years of observations, they gathered all their conclusions and advice and preserved it for future generations. This collection of knowledge came to be known as the "science or knowledge of life" -- Ayurveda.

How is Ayurveda different from modern medicine?

In Ayurveda, every individual is unique and there is no diet or lifestyle routine that works for everyone.
Prevention is key. Ayurveda focuses on providing specific advice and guidance on how to maintain physical and emotional health.
Food and lifestyle routines are considered the most important medicine. If you come to an Ayurvedic doctor with a complaint, you are more likely to leave with a recipe than with a prescription for pills.

How does Ayurveda work?
Ayurveda is based on the principles of three doshas. Doshas are the energies that make up every individual, which perform different physiological functions in the body:

The 3 Dosha types:

1. Vata Dosha -- Energy that controls bodily functions associated with motion, including blood circulation, breathing, blinking, and your heartbeat.

In balance: There is creativity and vitality.
Out of balance: Can produce fear and anxiety.

2. Pitta Dosha -- Energy that controls the body's metabolic systems, including digestion, absorption, nutrition, and your body's temperature.

In balance: Leads to contentment and intelligence.
Out of balance: Can cause ulcers and anger.

3. Kapha Dosha -- Energy that controls growth in the body. It supplies water to all body parts, moisturizes the skin, and maintains the immune system.

In balance: Expressed as love and forgiveness.
Out of balance: Can lead to insecurity and envy.

Each person has all three Doshas, but usually one or two dominate. Various Dosha proportions determine one's physiological and personality traits, as well as general likes and dislikes. For example Vata types will prefer hot weather to cold and Kapha types are more likely to crave spicy foods than other types. Generally these are considered to be characteristics of each mind/body type:

Characteristics for Vata predominant types: Creative; Quick to learn and grasp new knowledge, but also quick to forget, Slender; Tall and a fast-walker; Tendency toward cold hands and feet, discomfort in cold climates; Excitable, lively, fun personality; Changeable moods; Irregular daily routine; High energy in short bursts; Tendency to tire easily and to overexert; Full of joy and enthusiasm when in balance; Responds to stress with fear, worry, and anxiety, especially when out of balance; Tendency to act on impulse; Often have racing, disjointed thoughts; Generally have dry skin and dry hair and don't perspire much.

Characteristics for Pitta Predominant Types: Medium physique, strong, well-built; Sharp mind, good concentration powers; Orderly, focused; Assertive, self-confident, and entrepreneurial at their best; Aggressive, demanding, pushy when out of balance; Competitive, enjoy challenges; Passionate and romantic; Strong digestion, strong appetite, get irritated if they have to miss or wait for a meal; When under stress, Pittas become irritated and angry; Skin fair or reddish, often with freckles; sunburns easily; Uncomfortable in sun or hot weather, heat makes them very tired; Perspire a lot; Good public speakers; Generally good management and leadership ability, but can become authoritarian; Subject to temper tantrums, impatience, and anger; Typical physical problems include rashes or inflammations of the skin, acne, boils, skin cancer, ulcers, heartburn, acid stomach, insomnia, dry or burning eyes.

Characteristics for Kapha Predominant Types: Easygoing, relaxed, slow-paced; Affectionate and loving; Forgiving, compassionate, nonjudgmental nature; Stable and reliable; faithful; Physically strong and with a sturdy, heavier build; Have the most energy of all constitutions, but it is steady and enduring; Slow speech, reflecting a deliberate thought process; Slower to learn, but outstanding long-term memory; Soft hair and skin; tendency to have large "soft" eyes and a low, soft voice; Tend toward being overweight; may also suffer from sluggish digestion; Prone to depression; More self-sufficient; Gentle, and essentially undemanding approach to life; Excellent health, good immune system; Very calm; strive to maintain harmony and peace in their surroundings; Not easily upset and can be a point of stability for others; Tend to be possessive and hold on to things. Don't like cold, damp weather; Physical problems include colds and congestion, sinus headaches, respiratory problems including asthma, allergies, and atherosclerosis (hardening of the arteries).

How do I determine my type?
Most books and websites on Ayurveda will offer questionnaires that can be used to determine your mind/body constitution. My favorite one is offered by The Ayurvedic Experience, which is very detailed and thorough. Most questionnaires are very similar and will provide similar results. Please keep in mind that shorter questionnaires will give a more generalized and approximate result. Also, your body changes with age, seasons, and life situations so the results will change as well. Taking a few different questionnaires will give you a more definite result for your Dosha type.

I know my Dosha type, now what?
Now you should try to follow the diet and lifestyle routine that fits your mind/body constitution. For example, if you are predominantly Vata, you should include more cooked, warm foods, stay away from icy drinks, and add more warming spices like cinnamon, cloves, and ginger to your food. This will prevent any digestion issues that Vata types tend to get, as well, as anxiety, dry skin, or insomnia. Here are some general guidelines for each type:

General Health Tips for Vata Types:Maintain regular habits, try to eat and sleep at the same time every night. Get enough rest and choose foods that are warm, cooked, nourishing, and easy to digest. Sweet berries, fruits, small beans, rice, and all nuts and dairy products are good choices for Vata types. Exercise intensity should be moderate. A more meditative yoga, Tai chi, walking, and swimming are all good. Avoid strenuous and frantic activities.

General Health Tips for Pitta Types: It's important for Pittas to keep cool by avoiding overexposure to direct sunlight and fried and spicy foods. Avoid alcohol and tobacco, overworking, and overheating. When aggravated, susceptible to feeling negative emotions like hostility, hatred, intolerance, and jealousy. Choose fresh vegetables and fruits that are watery and sweet, especially cherries, mangoes, cucumbers, water melon, and avocado. Have lots of salads with dark greens such as arugula, dandelions, and kale. Avoid conflicts. Cultivate the virtues of honesty, morality, kindness, generosity, and self-control.

General Health Tips for Kapha Types: It's important to be active on a daily basis as Kapha types are prone to sluggishness, depression, and being overweight. Getting out of the house and actively seeking new experiences is also recommended. Be receptive to useful change, be intentional in implementing life-enhancing actions. Choose foods that are light, warm, and spicy. Tea with dried ginger and lemon is a great pick-me-up for Kaphas. Avoid heavy oily and processed sugars, which are detrimental to Kaphas. Use lots of spices such as black pepper, ginger, cumin, chili and lots of bitter dark greens.

Hope you enjoy the article, please don’t forget to subscribe to my blog.

7 Ways to Improve Brain Function

noreply@blogger.com (Unknown) — Wed, 24 Dec 2014 17:31:00 +0530

1. Exercise & get your body moving – exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain. Furthermore, without regular exercise plaque starts to build up in your arteries and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks, but it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised. To prevent this from happening, make sure you get moving every day, even if its just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking , swimming and dancing are all excellent activities.

2. Eliminate stressors and seek help for depression (if you have it).Anything that causes you major stress, like anger or anxiety, will in time begin to eat away at the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate. If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream, which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus, which is where short-term memories are stored. Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a good night’s sleep and take naps. Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information and getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Listen to music. Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

5. Feed your brain. 50 to 60 percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking. This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain. Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Deep-fried foods obviously contain fat, but their lack of nutritional value is going to help your brain or your body, so think healthy foods and fats.

6. Visual concepts. In order to remember things, many people need to visualize the information they are studying. Pay attention to photographers, charts and other graphics that might appear in your textbook, or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

7. Do crossword puzzles, read, or play cards. Studies have shown that doing either of these activities on a daily basis not only keep your brain active, but also help to delay memory loss, especially in those who develop dementia. So pick up the daily newspaper and work on that crossword puzzle, read a book, or enjoy a game of solitaire.

9 Techniques to get peace of Mind

noreply@blogger.com (Unknown) — Wed, 24 Dec 2014 15:47:00 +0530

1. Awareness
This is the step most people skip. Why? Because it feels like we already know the answer. You probably already think you know what makes you anxious.
But sometimes the situations, physical signs and emotions that accompany anxiety aren’t as obvious as you might think. So try keeping a kind of ‘anxiety journal’, whether real or virtual. When do you feel anxious and what are the physical signs of anxiety?
Sometimes this stage on its own is enough to help people with their anxiety. As I never tire of saying, especially in the area of habits, self-awareness is the first step to change.

2. Breathing
If you’ve been reading PsyBlog for a while you’ll know all about how both mind and body each feed back to the other. For example, standing confidently makes people feel more confident. Mind doesn’t just affect body, body also affects mind.
It’s the same with anxiety: taking conscious control of breathing sends a message back to the mind.
So, when you’re anxious, which is often accompanied by shallow, quick breathing, try changing it to relaxed breathing, which is usually slower and deeper. You can count slowly while breathing in and out and try putting your hand on your stomach and feeling the breath moving in and out.

In addition, adopt whatever bodily positions you associate with being relaxed (although suddenly lying down before giving a talk in public might be a step too far!). Typically these are things like relaxing muscles, adopting an open stance to the world (unfold arms, hint of a smile).

3. Calming thoughts
It’s all very well saying: “Think calming thoughts”, but who can think of any calming thoughts when stressful situations are approaching and the heart is pumping?
The key is to get your calming thoughts ready in advance. They could be as simple as “Calm down!” but they need to be things that you personally believe in for them to be most effective. It’s about finding what form of words or thoughts is right for you.

4. Increase activity
It might seem strange to say that the answer to anxiety is more activities, as we tend to think the answer to anxiety is relaxation and that involves doing less.
But, when unoccupied, the mind wanders, often to anxieties; whereas when engaged with an activity we enjoy, we feel better. Even neutral or somewhat wearing activities, like household admin, can be better than sitting around worrying.
The problem with feeling anxious is that it makes you less likely to want to engage with distracting activities. You see the problem.
One answer is to have a list of activities that you find enjoyable ready in advance. When anxiety hits at an inactive moment, you can go off and do something to occupy your mind.
Try to have things on your list that you know you will enjoy and are easy to get started on. For example, ‘invent a time machine’ may be biting off a tiny bit more than you can chew, but ‘a walk around the block’ is do-able.

5. Sleep skills
Often when people are anxious they have problems sleeping. Sometimes when you feel anxious there’s nothing worse than lying in bed, in the dark, with only your own thoughts to occupy your attention.
And lack of sleep leads to anxiety about sleeping which can lead, paradoxically, to worse sleep.

6.Give yourself time
Take all the time you need. Emotional healing is a process; don’t rush yourself through it. Don’t let others force you through it either. Moving on doesn’t take a day; it takes lots of little steps to be able to break free of your broken past and your wounded self.
Take today breath by breath, one step at a time. Never let trouble from the past make you feel like you have a bad life now. Just because yesterday was painful doesn’t mean today will be too. Our wounds are often the openings into the best and most beautiful part of us. Today you have a choice to explore these parts of yourself. Give yourself the needed time and permission to explore and heal.

7. Ease your expectations
Life is under no obligation to give you exactly what you expect. Whatever it is you’re seeking will rarely ever come in the form you’re expecting. Don’t miss the silver lining because you were expecting gold.
You must see and accept things as they are instead of as you hoped, wished, or expected them to be. Just because it didn’t turn out like you had envisioned, doesn’t mean it isn’t exactly what you need to get to where you ultimately want to go.

8. Let go of things you don’t control
You make plans to go outside with friends. But at the last minute, it starts raining. What’s your reaction?
Some people upset and angry, and find the nearest person and start complaining to them. “It’s not FAIR that it’s raining. This _always_ happens to me!…”
That’s not going to accomplish anything – the rain won’t stop just because you throw a tantrum. *The rain doesn’t care.* So make the best of the situation. What I do in such situation is go for a quick walk in the park (because rain has its own awesomeness), or just lie in bed reading a good Terry Pratchett book, listening to the rain beating on my window.
Make the most of what you do control, and don’t worry about what you don’t.

9. Walk to a window, look outside, and take a single deep breath
I got this technique from the Zen master Mary Jaksch. Just walk to a window, look outside, and then take a single deep breath, focusing only on that breath and nothing else in the whole world. This technique sounds extremely simple, but you won’t believe how much it can instantaneously increase your peace of mind.
And because this is the last tip, you can try it immediately when you finish reading this blog post. Just walk to a window, look outside, and take a single deep breath, focusing on the air going in and out of your lungs, and nothing else.

11 Easy Ways To Meditate -Try it to Believe It

noreply@blogger.com (Unknown) — Wed, 18 Dec 2013 11:53:00 +0530

when people think of doing meditation they always think of spending hours in a peaceful & isolated space, chanting some mantra or doing some special things/postures. But meditation is far easy ten we think. specially when you begin to add more mindfulness into your life—when you stop and smell the roses, so to speak—you'll find that the stress of the future and the regrets of the past simply melt away. It’s a practice, to be sure. But it can be simple, and automatic, and oh-so beautiful.

The trick is to do one thing a day with absolute mindfulness. Dwell completely in that moment. Feel everything, every physical sensation, and every subtle emotion that swells up inside. Breathe slowly, and smile at the stillness. And once you’ve mastered one thing, add another, and another ...

Here are 11 of my favorite things to do mindfully:

1. Listen to music.

Try to hear every instrument in the band. Separate the lyrics from the melody—listen to something instrumental, if you can. Sing along, and feel your body vibrate with the hum of sound.

2. Drink tea. Or coffee. Or hot water. Or whatever.

I imagine that, like me, you drink something every morning. Instead of just tossing it down like a shot at the bar, drink it slowly. Dedicate 5 minutes every morning to this act alone. Close your eyes, and feel the warm liquid roll over your tongue. Enjoy it – right now, this tea is all that matters!

3. Do yoga.

The practice alone will bring about a beautiful sense of presence in your life. Even one class or hour of home-practice a week is great!

4. Drive to work.

Your morning commute can be spent in absolute mindfulness. Turn off the loud music, tone down your road rage, and enjoy the quiet time to yourself.

5. Take a walk.

A slow one. Like, really slow. Inhale and lift your foot, exhale and plant it. Repeat.

6. Create art.

The practice of painting, or drawing, or sewing, or gluing magazine strips to paper is incredibly meditative. Set aside a bit of time for art, and as you work, make sure that you’re truly there with your project.

7. Journal.

Each morning, spill out a page of junk that’s been on your mind. Notice the pressure of the pen on the paper. The sound of the tip scraping along the page. The way the ink bleeds. After writing for a bit about your day, and your shopping lists, and the cute boy in yoga class, you’ll find that you don’t have anything left to write. This is when you take a deep breath, and allow mindfulness to permeate. Go deeper. Soon, you’ll be writing with complete presence, as if another voice is writing through you.

8. Cook.

This is one of my favorites. Cooking can be an incredibly powerful act of meditation. Grind your own spices, chop vegetables with a smile, and put love into your pot.

9. Eat.

Not only is eating mindfully a simple and delightful act, but it’s much healthier than shoveling food down while you’re running to your next meeting. Take time to feel the temperature of your food with your fingers, feel the texture, smell all of the ingredients. Be there with your food before you eat.

10. Give a massage.

Touch is a powerful thing. For a moment, give all of yourself to someone in the act of massage. Be there with them: receptive, open, and loving.

11. Breathe.

The easiest of all! Breathing truly is the difference between feeling anxious and feeling relaxed. Try adding a few rounds of 4, 4, 8 count breath into your daily routine. Inhale for 4 counts, retain for 4 counts, and exhale for 8. Close your eyes. Be slow. Repeat.

Deep Breathing

noreply@blogger.com (Unknown) — Mon, 29 Jul 2013 14:30:00 +0530

Breathing is process very hardly notice, its going on continuously whether we are aware of it or not. Deep breathing is Conscious breathing where we are fully aware of our breathing. Nowadays more & more people are becoming aware of the Health benefits of Deep breathing.

Breathing is the only bodily function that we do both voluntarily and involuntarily. We can consciously use breathing to influence the involuntary (sympathetic nervous system) that regulates blood pressure, heart rate, circulation, digestion and many other bodily functions. Breathing exercises can act as a bridge into those functions of the body of which we generally do not have conscious control

When we are under stress our breathing pattern changes, it becomes rapid. That directly affects the working of our different body parts. Over a period of time frequent increase in heart rate takes toll of our overall health.

Relaxation in just 10 minutes!

noreply@blogger.com (Unknown) — Tue, 23 Jul 2013 11:55:00 +0530

Relaxation is everyone is looking for. In today's highly challenging & demanding, stressful life everyone wants some time for relaxation. but one seldom get time to relax completely due to tight schedules.

whenever one thinks of relaxation first thing come in the mind is vacation in an exotic location, a spa or simple meditation retreat. many people find relaxation in Nature, nearby river or countryside. Some people find relaxation in soothing music. but the prime question remain how to get the daily dose of relaxation in the very stretchable urban lifestyle?

here i suggest a very simple yet effective exercise for relaxation which can be done anywhere at anytime without much efforts.so here we go

1) find a place where you are not disturbed for a while. it can be meeting room in your office.

2) close your eyes & start deep breathing

3) as you breathe deeply put focus on your nostrils, tip of your nose where you can feel the air moving in & going out

4) be alert & aware of your breathe movement. breathe is coming inside, then there is a little pause, then breathe is moving out then again there is a little pause then the breathe is again moving in.....

5) Now being aware of your breathe tell your self that : "I dont need anything" " I am complete" "I am whole"

6) after repeating these words to yourself again be aware of your breathe.

you will notice instant relaxation in your mind as you become aware of your breathe, So as mind becomes calm your body also gets relaxation.

Initially you will find difficult to remain aware of your breathe even for 5-10 seconds but later on with practise it will become easier for you.

repeat this exercise whenever you feel tired or exhausted.

Get relaxed get connected to yourself! All the best!

Biofeedback & Meditation

noreply@blogger.com (Unknown) — Mon, 22 Jul 2013 12:04:00 +0530

Biofeedback
Biofeedback is a therapeutic technique that claims to teach you how to control physical responses, such as breathing, hand temperature, muscle tension, heart rate and blood pressure, which are not normally controlled voluntarily.

The way you achieve this control is by learning how to focus on and modify signals from your body. For instance, in the case of asthma, biofeedback could help you to learn to control your breathing and bring down your anxiety level when your symptoms start to flare up.

Chances are you have used biofeedback yourself. You've used it if you have ever taken your temperature or stepped on a scale. The thermometer tells you whether you're running a fever, the scale whether you've gained weight. Both devices "feed back" information about your body's condition. Armed with this information, you can take steps you've learned to improve the condition. When you're running a fever, you go to bed and drink plenty of fluids. When you've gained weight, you resolve to eat less and sometimes you do.

Several different relaxation exercises are used in biofeedback therapy, including:

20 Powerful Questions to Help You Discover the Purpose Life

noreply@blogger.com (Unknown) — Wed, 17 Jul 2013 12:58:00 +0530

Who Are You?

1. Who are you What is the one thing that makes you special and unique?

There is no other person on this planet quite exactly like you. For just a moment, quit focusing on what you are not, what you wish to be, or what others expect from you and find out what is the one thing you already have that makes you special. Identify your “special”-nesses, acknowledge it, respect it and make it central to how you carry yourself.

2. How do people perceive you?

Do people see you for the special person that you are? Do they appreciate your unique abilities? If not, what is the reason? How can you change it?

Maybe a quote by Henry Longfellow — “We judge ourselves by what we feel capable of doing, while others judge us by what we have already done.” — has the answer? How can you bridge the gap between what you are uniquely capable of being and the person that you currently are?

3. If money was not a constraint, what would you be doing with your time?

Write a book? Become a singer? Grow a beautiful garden? Spend more time with your family? Take your time. Feel free to daydream. Once you have the vision in your mind, think of what is the one thing you can do now to move just one step closer to that vision. When you have a vision and start taking action, the universe will conspire to make it a reality.

4. What do you do for a living?

There is nothing deep about this question. It really is as simple as it sounds. If your answer matches (or will lead you towards) what you answered to the previous question, you are on the right track. If answered “Become a writer” above and “I am an engineer” to this one, you need to figure out how bridge the two. Maybe you can start a tech blog. Or a series of (blockbuster) books about the adventurous engineer or the vampire engineer. Whatever. Figure it out.

5. What are you grateful for?

How long did you have to think to answer that question? If you answer was not immediate – if the images of your family and friends, your health, your ability to see, hear, walk and talk did not come to your mind instantly, you should start looking into developing an attitude of gratitude. Remember the quote – “I cried because I had no shoes until I met a man who had no feet.”

Alternate Breathing for Balancing Nervous System & Reducing Stress

noreply@blogger.com (Unknown) — Wed, 10 Jul 2013 15:53:00 +0530

Alternate Nostril Breathing is perhaps the premiere technique for awakening the third-eye and stimulating activity of the pineal gland. It works by balancing the two major ‘nadis’ (energy channels or meridians) that run the length of the spine and govern the yin and yang aspects of the mind/body/spirit, primarily at an energetic level. These nadis, correspondingly called Ida and Pingala in Sanskrit, are each connected to eithier the left or right nostril. Throughout the day, corresponding to the varied lunar/solar cycles and energies, either Ida or Pingala is dominant and hence either the Yin/receptive/female or Yang/outward/male energies will be expressed. However, through the use of the Alternate Nostril Breathing technique, traditionally known as Nadi Shodhana, one can bring these energies back into balance at will. Typically this results in greater mental, physical and spiritual harmony as it has the effect of balancing the hemispheres of the brain, lowering the heart rate, and harmonizing the nervous system.

Nadi Shodhana is a powerful practice and it is suggested to start slowly and work your way up to a longer practice. It is also importance to clear, balance and energize the other 6 primary chakras as well when working with Nadi Shodhana, as practicing this technique in isolation can lead to energetic imbalances.

In a recent six-year study conducted on over 2800 men from Copenhagen, Denmark, scientists discovered that the resting heart rate has a whole lot to do with the length of our lives. Ancient yogis knew this too, when they pointed to elephants and other large mammals with slow breathing rates and slow-beating hearts that lived to be over 100. Conversely, animals like dogs and squirrels live short lives because their hearts beat faster and their resting heart rates are often higher.

Our resting heart rate is an indication of many important vital functions in the body, including our ability to regulate important endocrine secretions to balance hormones, and also to ensure the health of the autonomic nervous system.

The typical resting heart rate (RHR) is around 60-100 beats per minute, and while exercise has shown to lower the RHR over time, the new study from Denmark is showing that despite our attempts to stay young by racking up the miles on a tread mill, a high resting heart rate can kill us sooner rather than later. According to Thorsten Jensen, a cardiologist who worked with colleagues in a study at Copenhagen University Hospital, people with an RHR of 80 beats per minute die up to five years earlier than those with, say, a resting pulse of 60 beats per minute.

40 Ways to Become More Conscious & Raise your Vibrations

noreply@blogger.com (Unknown) — Tue, 18 Jun 2013 11:57:00 +0530

1. Connect with nature – Go for a walk in the forest, jungle, field of daisies, or wherever you feel like getting a connection with nature. It is possible to feel at deep sense of peace and oneness when you attempt to connect with nature. As you learn to connect and appreciate nature, you allow your consciousness to rise up.

2. Get your body moving – Exercise and dancing will raise your consciousness by promoting healthy brainwave patterns, healthy neurotransmitter levels, and great circulation throughout your nervous system. Help yourself rise up and break the pattern of not exercising by going for a friendly walk with one of your friends or even going to the club to dance. Both examples are: easy, fun, and empowering.

3. Simple meditation – Whether you are an advanced meditator or a beginner, the benefits are tremendous and will allow you to tap into your highest state of conscious functioning if you stick around long enough. It is an act that will definitely raise your conscious awareness and allow you to attain greater focus, discipline, and develop a deeper joyous connection to life.

4. Spending time with true friends – Find only friends that align with who you are, your beliefs, and your values – they will make you more conscious. These are your true friends, and though they can be tough to find, they should definitely be cherished. Give some of your true friends a call and make it a habit to spend more time with them.

5. Have the intention to “raise your consciousness” – If you have the intention to raise your consciousness and state of awareness, you are on the right track. Having the intention alone will make you more focused on finding ways to raise your consciousness.

6. Tell the truth – Anytime you tell the truth, you raise your level of consciousness. Why do people tell lies? To protect themselves in lower states of consciousness. People in higher states of consciousness don’t lie because they want to be true to themselves, others, and make relationships in humanity more conscious.

7. Find and live your purpose – Searching for a purpose will help you find your true purpose here on Earth. When you find your purpose and are able to share it with the rest of the world, you will continue to raise your level of consciousness.

8. Take conscious control of your decisions – When you take conscious control of all your decisions, you are actually activating certain neural pathways in your brain that help promote self-control, calmness, and inner peace. Every time you allow others to dictate your decisions or you don’t take full conscious responsibility for your decisions, you become slightly conditioned to be less conscious when making choices.

Secret Technique to Get Rid of Past Karma

noreply@blogger.com (Unknown) — Sun, 7 Apr 2013 12:13:00 +0530

It is commonly believed that our present life on this planet earth is lead by our past life Karmas, (Karmaashaya, collective actions of our past life or if one may call in contemporary terms, bank balance in our saving accounts, accumulated by us in previous lives).

There are three types of Karma; Shukla meaning white or in other words, good deeds, Krishna meaning black or in other words, evil deeds and Shukla-Krishna, meaning mixed acts, which are both good and bad.

If someone intentionally or accidentally kills a snake to save another person or animal even with selfless motive, he is said to have committed a Shukla-Krishna karma as though saving one life is a good deed, killing another is bad.

Most good human beings, who willfully refrain from committing themselves to bad deeds, unfortunately, get trapped into committing Shukla-Krishna Karma for which they remain answerable in their next life. ‘Prarabdha’ means the resultant package of all good and bad experiences which we must face in the current life as a result of our bad karma from past lives.

More than 80% of our problems; stress, strain, frustrations, sufferings, etc., that all of us face in current life can be categorize into three types;

a. Wealth and Carrier related, Job, Profession, Finance, Money, Property, vehicles, etc.

b. Health and Medical related, diseases, accidents, etc.

c. Relationship related –among immediate family members, Friends, relations, society
.

We try our best within our capability, put in the endeavor, time, and energy and yet the results we achieve are contrary to our expectations. Most of the people feel let down, get de-motivated and surrender to the circumstances.

Sometimes we think why these things happen to “me only”? Is there any way to burn off karma?
how can I heal my past life karma?

Most people start consulting astrologers etc., to get a peep into their future. But most of the times it proves to be a futile exercise for the majority of the people, Sometimes gets an unsolicited advice from his friends and others that all that is happening is due to the past karma effects, so enjoy the life as it comes.

We move ahead regardless and continue to lead our lives in a mechanical, routine and boring manner; feeling frustrated internally and also feeling handicapped, unable to change our present circumstances.

But if one sincerely desires, to be happy, to lead a comfortable life full of joy, free of disease, he can achieve his objective right now. One only needs to believe in him/ herself and keep patience for the next 21 Days.

The purpose of following techniques and procedure is to establish a balance in our body, mind and soul and tune it to the harmonic vibrations of the universe. It will also help to clear out negative karma. This will enable you to live happily and joyfully in the most natural way, till your visa to this planet earth expires.

It will also allow you to write yours Prabadh afresh to ensure pleasant experiences in your next life. If one can free himself of all his bad Karmas, he may be eligible for Moksha, the ultimate Goal for his Soul as explained in “The Bhagwat Geeta.”

Vipasana Meditation - Very Scientific & Gives Instatnt Results

noreply@blogger.com (Unknown) — Sun, 7 Apr 2013 10:48:00 +0530

Vipassana Meditation is an ancient Buddhist meditation technique. Which mainly about awareness of the bodily sensations & breathing. Its a very scientific technique. its a practical technique & you can feel the difference within in a very short time.

In vipassana, the main reason for suffering is called our reactions. Many times we dont even know that we unknowingly reacting to the different situations that creates further misery for us. Our subconscious Mind is the real mind which reacts to the sensations by the feelings or emotions. Positive thinking can help us up to certain way but it can not eradicates completely the root cause of the suffering.

Awareness of the sensations stops the mechanism of reactions to external stimulus. for e.g. when we have the sensation of itching we immediately starts scratching at the place. But instead of that we can watch that sensation without reacting to it. you will find that after some time there is a great urge to scratch but wait for few more seconds & you will find the itching subsequently vanishes away. No sensation is eternal. sensation like waves of ocean come & goes, we just have to be the still witness of this process.

the vipassana meditation starts with the awareness of your breathing. Vipassana meditation is being taught all over world that too free of cost. its basically 10-day residential course you have to stay for full 10 days. that too without mobile, internet & keep silent.

I am sharing you here the videos of the discourses of vipassana meditation.

Enjoy!

for more information visit http://www.dhamma.org/

Meditation & Brain

noreply@blogger.com (Unknown) — Fri, 18 Nov 2011 21:03:00 +0530

Mindfulness-Based Stress Reduction Therapy (MBSR) is a meditation program developed by John Kabat-Zinn and researchers at Harvard Medical School to help people living with chronic pain. Central to this form of meditation is a focus on the breath to bring the mind back to the present moment when it wanders off. Over time, this leads to greater conscious control over attentional focus, such that more primitive alarm responses are less able to control our thoughts and behaviors.The final goal of the meditation training is to integrate present-moment awareness into every aspect of daily life.

Research over the past 10 years or so has begun to show how meditation may change the brain and improve mental and physical well being.

Improved Immune Response

A 2003 study by Richard Davidson and colleagues, with healthy employees, showed that 8 weeks of meditation practice changed the pattern of electrical activity in the brain. There was greater activation in the left hemisphere among meditators than people assessed at the same time who did not have meditation training (control group). The researchers also looked at immune response to an influenza vaccine and found that the meditator group had more antibody titers to the vaccine than the control group, indicating better immune functioning. These benefits lasted for months after the intervention.

Changes in the Brain's Grey Matter

A more recent controlled study showed that meditation was associated with increased grey matter in the hippocampus, which is responsible for learning and memory, and decreased grey matter in the amygdala, which is the initiator of the brain's pre-cortical alarm system. These physiological changes parallel the theory that meditation increases conscious control over emotional, behavioral, and attentional response to threat.

Reduced Pain Sensitivity

Researchers are also beginning to show that meditation can change the way we experience pain. Chris Brown and colleagues at the University of Manchester showed that a Mindfulness Meditation course led to less unusual activity in areas of the prefrontal cortex when subjects expected to receive a painful stimulus (such as a small elecric shock or contact with a hot object). Those who meditated reported finding the pain less unpleasant as well.

Shift From Negative to Positive Affect

Patients in another mindfulness study demonstrated significantly greater changes in brain electrical activity from activation in the right to the left cortical hemisphere, from before to immediately following meditation and several months later, compared to a control group. This pattern of brain activity is associated with a shift away from negative and towards more positive emotional experience. In other words, mindfulness meditation regimen appeared to help people to experience more positive emotions such as love, compassion, or contentment.

Does a Briefer Intervention Work?

One reason why people resist meditating is the time it takes. The original protocol involved eight weeks of mindfulness training sessions plus 45 minutes a day of at-home practice. At the beginning, many people find it difficult to sustain attention on the breath for that length of time. Logistical and time considerations make patients more hesitant to sign up or result in dropout. A briefer intervention that could be used more widely in hospital, employee wellness, and outpatient mental health settings might be more cost-effective and palatable to patients.

A very recent study published in the journal Psychological Science shows that a briefer meditation protocol cal produce similar changes in cortical activity. Researcher Christopher Moyer and his colleagues at the University of Wisconsin-Stout assigned subjects at random to either a 5-week Mindfulness Meditation group or to a group put on a waiting list for services. Data showed people in the meditation group practiced at home a couple of times a week for about 25 minutes each time, on average. These meditation subjects showed the same changes in cortical activity as those who got the full intervention in earlier studies; that is, a significant increase in left hemisphere cortical activation. The waiting list group did not demonstrate these changes. This is an exciting finding, since it suggests even shorter meditation periods can significantly increase positive emotional experience in the brain.

Below are some instructions for a basic breath awareness meditation. Do this once or twice a day for 2 weeks and observe what happens. There is no right or wrong way to do it. Try to accept whatever your individual experience is.

Simple Breath Awareness Meditation Instructions

Pick a comfortable, quiet place where you will not be disturbed
Sit with the spine upright on a cushion on the floor or a chair. If you use a chair, make sure your feet are touching the ground.
Begin to notice your breathing. Try to maintain an open and curious attitude. Notice where the breath goes when it enters and leaves your body.
Do not try to change the breath in any way. It may change naturally as you observe it.
If your mind wanders away, note what it is doing, than gently bring your attention back to the breath.
Continue observing the breath for 15-20 minutes.

Quieting the Monkey Mind with Meditation

noreply@blogger.com (Unknown) — Fri, 18 Nov 2011 20:48:00 +0530

In meditation circles you'll often hear the term "monkey mind." The "monkey" refers to how our primate relatives are able to swing from one branch to another with awe-inspiring skill. Similarly, our minds bounce from one idea to another, but rather than inspire awe, the activity often fills us with anxiety. Our thoughts sway from fear on one end to desire on the other, and we can rarely focus on either for very long.

Meditation quiets the monkey mind. While there are probably as many types of meditation as there are things to fear and wish for, all techniques are based on a system of repetition and focus. In this post, I'll provide simple steps to start a meditative practice right away.

The Set-up

Although some meditative traditions have very strict rules regarding how your posture should appear, what you should wear, and what your environment should look like, I like to keep things simple. In my private therapy practice and in mindfulness workshops, I teach participants that their meditative environment and their bodily alignment should support their ability to maintain focus. How that appears is different for every individual. But if you're looking for guidelines, I recommend that you find a comfortable space where you can relax. Quiet places are best for beginners. Next, sit in a chair or on a cushion and maintain an upright position that keeps your spine straight. If you sit in a chair, using a back support is fine if you need it.

Meditation Two-Step

The first technique is what I call the, "I am peaceful" meditation. Here you'll repeat a mantra, which is a word or phrase that follows your breathing patterns. By paying attention to your inhales and exhales, your breathing naturally slows down.

The "I am peaceful" practice is as follows:

1. While inhaling, say to yourself "I am"
2. While exhaling, say to yourself "peaceful"

If you've never done this before, you'll quickly realize that focusing on "I am peaceful" is easier said than done. You'll find your thoughts headed down memory lane or shifting into the future. Your body may fidget as if a can of worms suddenly opened up in your back pocket. When this happens, which is inevitable, just return to your mantra. When the monkey mind distracts you, use both your breath and the "I am peaceful" phrase as anchors to draw you back to the present practice.

Take the Kind and Gentle Approach

Remember,meditation is a practice that develops focus and it does this through relaxing the body and mind. If your mind wanders, don't be critical of yourself. Harsh words are anything but relaxing, which defeats the purpose of this act of self-care. Even if your mind wanders, you'll still feel the effects of meditation. It takes time and patience, but with consistency, staying focused will become easier and easier. Over time, you'll be rewarded with a peace that surpasses all understanding.

Mindfulness & Physical Suffering

noreply@blogger.com (Unknown) — Fri, 18 Nov 2011 20:36:00 +0530

We'd like to be forever free from physical discomfort, but we're in bodies and they get injured, sick, and old. The good news is that the Buddha prescribed some medicine—mindfulness—to help ease that physical discomfort. Mindfulness is not a miracle pill, but it is a miracle practice, meaning that, over time, we can learn to respond skillfully to the inevitable physical suffering that comes with being in bodies.

Bodily discomfort has three components:

1. The unpleasant physical sensation itself (pain, aching muscles, fatigue).

2. Our emotional reaction to that discomfort (anger, frustration, fear).

3. The thoughts that are triggered by the discomfort (the stress-filled stories we spin that have little basis in reality, such as, "This pain will never go away," "I'll never be happy again," "I've ruined my partner's life").

Note that two of the three components that make up our experience of bodily discomfort are mental in origin! These two mental components are often referred to as "mental suffering." They can make our physical suffering worse because mental reactions are felt in the body.

What is mindfulness?

Mindfulness is the practice of paying careful attention to what is happening in the present moment, whether it be a sight, a sound, a taste, a smell, a sensation in the body, or mental cognition (this latter includes emotions and thoughts). Mindfulness is called a practice because it takes practice: our minds tend to dwell in the past and the future.

You don't need to be meditating to practice mindfulness. Right now, stop and take three or four conscious breaths, feeling the physical sensation of the breath as it comes in and goes out of your body. There. You've just practiced mindfulness!

Notice that while you were engaging in this conscious breathing, your mind wasn't dwelling in the past or the future. You may have been aware of a sound, a smell, a bodily sensation other than the breath, an emotion, a thought. Meticulous attention to whatever is happening in the present moment is the essence of mindfulness. The sensation of the breath is often used as an anchor because breathing is always present in the moment.

How can mindfulness help ease physical suffering?

With practice, mindfulness calms and steadies the mind. This is beneficial because when we're experiencing physical discomfort, our minds often churn with stressful emotions and thoughts, but they're a muddy blur—we can't sort them out. With mindfulness, the "mud" settles so we can see more clearly which allows us to identify what emotions and thoughts are present in our minds at the moment. "Ah, this is anger." "This is fear." "This is a worry-filled thought about the future." With this clearer view, we can make skillful choices about how to respond to these emotions and thoughts—choices that will lessen our overall suffering.

Stressful emotions. Our habitual reaction to physical discomfort is some form of resistance and aversion, such as frustration or anger. By practicing mindfulness, we can counter that habitual response with one that's more skillful.

For example, if we're in pain, aversion in the form of frustration may arise. We have two choices. We can let that habitual response brew and get stronger; this not only increases our mental suffering, but it often increases our physical pain because the muscles surrounding the pain tighten in response to our frustration. Or, we can respond to our frustration by mindfully acknowledging it and beginning to incline our minds toward kindness and compassion for ourselves. (After all, who doesn't get frustrated at times?)

Once we begin to treat ourselves with kindness, we can calmly and gently examine the actual physical sensation. It's not a solid block of discomfort. We may feel waves of sensations, some of which may even be pleasant. We may notice some heat, some pulsating, some tingling. Using mindfulness to examine physical sensations reveals their ever-changing nature. This helps break up the sense that our whole being is only the discomfort.

Having noticed that the physical sensation keeps changing, we can reflect that our frustration is impermanent too. It arose but it will pass. This recognition alone weakens its grip on us.

Stressful thought patterns. At a meditation retreat in the 1990s, the Buddhist nun, Ayya Khema, told us, "Most thoughts are just rubbish, but we believe them anyway." Becoming mindfully aware of the stories we spin about our physical discomfort quiets and steadies the mind so that the "mud" settles and we can see the thoughts more clearly. Then we have a choice. We can continue to blindly believe them or we can calmly assess their validity. Are you absolutely sure you'll never be happy again or that you've ruined your partner's life? Early on in my own illness, I believed both these thoughts, neither of which turned out to be true.

Letting go of stress-filled stories that have little or no basis in fact is a tremendous relief. A smile might even appear on your face as you acknowledge the convoluted stories the mind can spin. As Buddhist teacher, Jack Kornfield, likes to say, "The mind has no shame."

Mindfulness calms and steadies the mind so we can respond more skillfully to stressful emotions and thoughts. This, in turn, eases our physical suffering because we're not adding mental suffering to it. As the wonderfully blunt Zen teacher, Joko Beck, said: "What makes life so frightening is that we let ourselves be carried away in the garbage of our whirling minds. We don't have to do that."

Mindfulness is the best medicine for not doing that.

Body Sense

noreply@blogger.com (Unknown) — Thu, 17 Nov 2011 19:47:00 +0530

What is Body Sense?

Did you ever feel as if you lost touch with your body? Perhaps you developed a pain in your lower back or neck but you could not remember that you did anything that might have caused it. Maybe you started feeling ill at ease in situations that before felt comfortable. Or you gained weight without really noticing the increase until your clothes didn't fit.

These and other physical and mental afflictions - headaches, digestive troubles, depressive symptoms, lethargic feelings, aching joints, frequent colds and flus - are particularly annoying because they appear to creep up on us without prior warning. One day we are just fine and the next day, or so it seems, we don't feel so good.

The biological truth is that all of these things take a while, sometimes months or years, to grow within our bodies. The cells of the immune, digestive, muscular, metabolic, and nervous systems have to grow in ways that lead to these symptoms and biological growth takes time. The psychological truth is that we failed to notice these physiological changes in our bodies until they reached a level of damage to our systems that sent off the red flags of pain, distress, and discomfort. By that time, it might be too late to avoid medical intervention or other costly treatments. And the medical truth is that many of these ailments can't be easily or readily treated.

Our bodies, however, have the capability to sense potentially harmful physiological growth processes long before they reach these critical and dangerous levels. Not only that, research shows that people who pick up on and respond to these early warning signals from their bodies are considerably less likely to develop the debilitating physical and mental health conditions mentioned above. This research also shows that the common underlying cause of many of these conditions is a lack of body sense.

Body sense is the ability to pay attention to ourselves, to feel our sensations, emotions, and movements on-line, in the present moment, without the mediating influence of judgmental thoughts. In fact, whenever those thoughts come into our awareness - thoughts like: Am I sick or just lazy? How did I get so fat? Does my life really matter to anyone? - we immediately go off line from our body sense.

Both the body sense and thoughts about ourselves are forms of self-awareness but they are fundamentally different. The body sense is more technically called embodied self-awareness. It is composed of sensations like warm, tingly, soft, nauseated, dizzy; emotions such as happy, sad, threatened; and other body senses like feeling the coordination (or lack of coordination) between the arms and legs while swimming, or sensing our shape and size (fat or thin), and sensing our location relative to objects and other people. Thoughts about the self are called conceptual self-awareness. The table below gives a summary of the differences.

Conceptual Self-Awareness Embodied Self-Awareness

Based in language Based in sensing, feeling, and acting

Rational, explanatory Spontaneous, open to change

Abstract Concrete, in the moment

Notice that embodied self-awareness occurs in the "present moment" while conceptual self-awareness is abstract and distant from the present moment. You can experience the difference by taking a few minutes right now. First, think about how you feel and have been feeling today and the past few days. What thoughts come to mind? You'll find it is fairly easy to generate a long list of self-descriptions in conceptual self-awareness.

Instead of trying to think about yourself, accessing embodied self-awareness is a bit like meditating on yourself. Sit or lie down in a comfortable place, remove any distractions that might disturb you. This works best if there is relative silence. Close your eyes. Here it starts to get more difficult. See if you can slow your thoughts long enough to feel something concrete right in the present moment. It doesn't really matter what you feel, so long as it captures your attention long enough for you to feel it: the hardness or softness of the surface on which you are lying or sitting, the texture of your clothing, a smell, a sound, or even an emotion that wants to surface. See how long you can stay with that sensation and see if you can "go into" it to explore how it makes you feel. Notice what else happens in your body. See how long you can follow these sensations and feelings and where they lead you.