Stay Healthy - Learn To Meditate
In the hustle and bustle of modern life, it's easy to get
caught up in the constant stream of thoughts, worries, and distractions. This
can lead to stress, anxiety, and even physical health problems.
Meditation, an ancient practice that involves focusing the
mind and calming the body, offers a powerful antidote to the stresses of daily
life.
Wondering how people who live to be 100 with a great quality
of life do it? In his book, “Aging Well,” Harvard researcher, George Vaillant,
M.D., found out just what centurions do.
They cultivate a
sense of peace, well-being and maintain a positive attitude. How? Here’s one of
their biggest secrets: meditation. What’s ironic about meditation is, it has
just become known in the West as a healing technique, but it has been practiced
for ages in the East.
So in my quest to give you easy sensible ways to purify your
energy, I'll begin by defining meditation, then I'll show you how easy it is to
apply to your daily routine.
What is Meditation?
Meditation is a mind-body practice that involves focusing
your attention on the present moment. It can be done in a variety of ways, such
as sitting quietly, focusing on your breath, or repeating a mantra. The goal of
meditation is to quiet the mind, reduce stress, and promote relaxation.
Meditational exercises primarily use the experience of the
body and thought as a means to reconnect with the environment and its healing
power. Meditation, when practiced frequently, has been proven to promote inner
peace and wellness.
Meditation is also a mental practice in which the mind is
directed to one area, often the breath. It draws its energy from the human
connection to nature and creates a sense of unity or one-ness with it.
This unity has been shown to increase communication with the
spirit of the body. It has also been known to allow positive thoughts in and to
stimulate positive physiological and psychological effects.
Meditation techniques
are easy to learn and can easily be incorporated into any lifestyle. If
practiced regularly, meditation will bring balance to your body and mind.
Benefits of Meditation
Meditation has been shown to have a wide range of benefits
for both mental and physical health. Some of the benefits of meditation
include:
- Reduced stress and anxiety: Meditation can help to lower cortisol levels, the
stress hormone, and promote feelings of relaxation and calmness.
- Improved focus and
concentration: Meditation can help to improve
your ability to focus and concentrate, which can be beneficial for work,
school, and everyday life.
- Enhanced self-awareness: Meditation can help you to become more aware of your
thoughts, feelings, and emotions, which can lead to greater
self-understanding and self-acceptance.
- Reduced pain: Meditation has been shown to be effective in reducing
chronic pain, such as back pain and headaches.
- Improved sleep: Meditation can help to improve sleep quality by
reducing stress and anxiety and promoting relaxation.
How to Get Started with Meditation
If you're interested in trying meditation, there are a few
things you can do to get started:
- Find a quiet and comfortable
place to sit. You can meditate at home, in a
park, or even at work.
- Set a timer for a few minutes. Start with a short meditation session, such as 5 or 10
minutes, and gradually increase the length of your sessions as you become
more comfortable.
- Focus on your breath. Close your eyes and focus on your breath. Pay
attention to the rise and fall of your chest and the sensation of air
entering and leaving your nostrils.
- Notice your thoughts. When your mind wanders, gently bring your attention
back to your breath. Don't judge yourself for having thoughts; simply
acknowledge them and let them go.
- Be patient. It takes time and practice to develop a meditation
practice. Don't get discouraged if you find your mind wandering at first.
Just keep practicing and you will gradually see improvements.
Tips for a Successful Meditation Practice
Here are a few tips for a successful meditation practice:
- Meditate regularly. The more you meditate, the more benefits you will
experience. Aim to meditate for at least 10 minutes each day.
- Be patient. Meditation takes time and practice to master. Don't
get discouraged if you don't see results immediately.
- Find a meditation technique
that works for you.
There are many different meditation techniques available. Experiment with
different techniques until you find one that you enjoy and that feels
right for you.
- Join a meditation group or
class. Meditating with others can be
a helpful way to stay motivated and on track.
- Be kind to yourself. Meditation is not about achieving perfection. It's
about simply being present in the moment.
Meditation is a powerful tool that can help you to improve
your mental and physical health. If you're looking for a way to reduce stress,
improve focus, and enhance self-awareness, then meditation is a great option
for you. With a little practice, you can learn to meditate and experience the
many benefits that it has to offer.
General benefits of meditation and breathing exercises include:
• Deep inner peace
• Improved self-esteem
• Increased creativity
• Physical health/healing
• Reduced medical care
• Slowing/reversal of aging
• Reversing of heart disease
• Stimulation of the body’s immune system
• Reduced stress
I have found there is really no one right ways to meditate.
Here are a couple of my favorite meditational exercises that will get you
started. Remember, there is no wrong path here. Try these, or simply sit in
silence for 20 minutes, daily. You’ll be glad you did.
Meditative Grounding Exercise
• Sit with your legs crossed in a
comfortable (Indian-style) position with your hands relaxed on you lap. Close
your eyes and imagine a beam of light dropping from the base of your spine
through the earth and connecting you to its center.
• Allow this beam of light to expand in
width until it is wider than your own body and envelopes it. This is your
personal space.
This exercise places you totally in your body and reminds
you that you are anchored to the earth. Remember, the more grounded you are,
the more aware you are. Sense the presence of your higher self: listen to its
voice.
Energy Cleaning Exercise
Now that you are grounded, it’s important that you cleanse
this personal space. Often we collect other people’s energies and are not aware
of it. We do this both through interaction with others and basic activities of
daily living.
• To remove all foreign energies from your
space, imagine holding a brush and sweeping away the debris.
• Allow the debris to fall to the ground
and become washed away. Let the light from the previous exercise envelop your
body and spread its healing energy to the edge of your space, forming a
protective force field around you.
Cleaning out the area surrounding your body will keep you
grounded, define your personal boundaries and declare your space. Then choose
who and what you wish to enter you space, keeping disease and illness out.
Breathing Exercise
• Follow your breath as you slowly inhale
through your nose and exhale through your mouth. Count with each exhale until
you reach 10 then begin again at one.
• If you find yourself past 10, acknowledge
this and begin again at one from wherever you are.
• Imagine your body’s cells being replaced
with fresh, pure oxygen and positive healing energy from this power source.
Picture yourself exhaling old cells, stress, illness and worries.
• Let your thoughts pass through your mind
like drifting clouds. Let them in and gently let them pass through. If the mind
should harbor a negative thought, refocus on the breath.
• Thank any persistent negative thoughts
for coming into your mind then gently let them go.
• Listen only for the positive, pronounced
voice; the voice of your body.
Retrieve Your Energy Exercise
Since foreign energy often resides in your space, let’s also
assume that you leave energy in
Remember, meditation is a journey, not a destination. Enjoy
the process and be patient with yourself. The more you meditate, the more
benefits you will experience.
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