Natural Communities Magazine A magazine devoted to the local natural wellness culture.

There are a number of proven natural alternatives to reducing your risk of heart attack, but one of the most effective to do that, new research has shown, is through meditation.

According to the National Institute of Mental Health, meditation through the continuous repetition of a mantra, can reduce high blood pressure, thickening of the arteries and cholesterol. Researchers say it can even help protect against diabetes.

“This is a seminal finding,” said Dr. Norman Rosenthal, of the NIMH.

“The prevention of heart attack and stroke and actual lengthening of lifespan by an alternative treatment method is exceedingly rare, if not unprecedented,” he said. “If Transcendental Meditation were a drug conferring so many benefits, it would be a billion-dollar blockbuster.”

The reason why meditation is so effective, say researchers, is because it is a primary catalyst in reducing stress, a condition known to create or contribute to a host of medical problems.

Scientists and researchers from the Medical College of Wisconsin followed 201 African-American men and women who averaged 59 years old and who had been suffering with arterial narrowing for nine years. Half the group received instruction in Transcendental Meditation in combination with their regular treatment, while the other half was given advice on modifying their diets and exercise regimens.

Those who meditated did so for 20 minutes twice a day.

The study found that those who meditated were 47 percent less likely of dying or of having a heart attack or stroke, compared with those who were treated traditionally.

Participants who were especially enthusiastic about the meditation or who experienced higher-than-normal stress levels, the end results were even more dramatic, researchers said.

“These findings are the strongest documented effects yet produced by a mind-body intervention on cardiovascular disease,” said Prof. Theodore Kotchen, co-author of the study. “The effect is as large or larger than major categories of drug treatment for cardiovascular disease.”

Added co-author Dr. Robert Schneider: “This study builds on previous research findings showing that the Transcendental Meditation program reduces high blood pressure, high cholesterol, insulin resistance, psychological stress, and atherosclerosis, and takes it to the next step - lower rates of death, heart attack, and stroke.”

Learn more: http://www.naturalnews.com/032897_meditation_heart_attacks.html#ixzz1RK75yvQs

Meditation is an approach to training the mind, similar to the way that fitness is an approach to training the body. But many meditation techniques exist.

“In Buddhist tradition, the word ‘meditation’ is equivalent to a word like ‘sports’ in the U.S. It’s a family of activity, not a single thing,” University of Wisconsin neuroscience lab director Richard J. Davidson, Ph.D., told The New York Times. And different meditative practices require different mental skills.

It’s extremely difficult for a beginner to sit for hours and think of nothing or have an “empty mind.” But in general, the easiest way to begin meditating is by focusing on the breath — an example of one of the most common approaches to meditation: concentration.

Concentration Meditation

A concentrative meditation technique involves focusing on a single point. This could entail watching the breath, repeating a single word or mantra, staring at a candle flame, listening to a repetitive gong or counting beads on a rosary. Since focusing the mind is challenging, a beginner might meditate for only a few minutes and then work up to longer durations.

In this form of meditation, you simply refocus your awareness on the chosen object of attention each time you notice your mind wandering. Rather than pursuing random thoughts, you simply let them go. Through this process, your ability to concentrate improves.

Mindfulness Meditation

Mindfulness meditation technique encourages the practitioner to observe wandering thoughts as they drift through the mind. The intention is not to get involved with the thoughts or to judge them, but simply to be aware of each mental note as it arises.

Through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns. Over time, you can become more aware of the human tendency to quickly judge experience as “good” or “bad” (“pleasant” or “unpleasant”). With practice, an inner balance develops.

In some schools of meditation, students practice a combination of concentration and mindfulness. Many disciplines call for stillness—to a greater or lesser degree, depending on the teacher.

Other Meditation Techniques

There are various other meditation techniques. For example, a daily meditation practice among Buddhist monks focuses directly on the cultivation of compassion. This involves envisioning negative events and recasting them in a positive light by transforming them through compassion. There are also moving meditations techniques, such as tai chi, chi kung and walking meditation.

Benefits of Meditation

If relaxation is not the goal of meditation, it is often one result of it. Back in the 1970s, Herbert Benson, MD, a researcher at Harvard University Medical School, coined the term the relaxation response after conducting research on people who practiced transcendental meditation. The relaxation response, in Benson’s words, is “an opposite, involuntary response that causes a reduction in the activity of the sympathetic nervous system.”

Since then, studies on the relaxation response have documented the following short-term benefits to the nervous system:

• lower blood pressure
• improved blood circulation
• lower heart rate
• less perspiration
• slower respiratory rate
• less anxiety
• lower blood cortisol levels
• more feelings of well-being
• less stress
• deeper relaxation

Contemporary researchers are now exploring whether consistent meditation practice yields long-term benefits, and noting positive effects on brain and immune function among meditators. Yet it is worth repeating that the purpose of meditation is not to achieve benefits. To put it as an Eastern philosopher might say, the goal of meditation is no goal. It is simply to be present.

In Buddhist philosophy, the ultimate benefit of meditation is liberation of the mind from attachment to things it cannot control, such as external circumstances or strong internal emotions. The liberated, or “enlightened,” practitioner no longer needlessly follows desires or clings to experiences, but instead maintains a calmness of mind and sense of inner balance.

How-To: Simple Meditation for Beginners

This meditation exercise is an excellent introduction to meditation techniques.

1. Sit or lie comfortably.

2. Close your eyes.

3. Make no effort to control the breath; simply breathe naturally.

4. Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage and belly. Make no effort to control your breath; simply focus your attention. If your mind wanders, simply return your focus back to your breath. Maintain this meditation practice for 2–3 minutes to start, and then try it for longer periods.

Source: http://life.gaiam.com/article/meditation-101-techniques-benefits-beginner-s-how

Nearly half the time we’re awake, our thoughts drift to topics unrelated to whatever we’re doing. We think about the fight we had with our spouse when we’re driving or replay events from a friend’s wild party while brushing our teeth in the morning. We text incessantly while watching TV and phone mom during laundry-folding time. And all the while our minds are wandering—even when we’re having pleasant daydreams—we’re not very happy, according to a new study published today in the journal Science. “How often peoples’ minds wander is definitely a big predictor of who’s happy and who’s not happy,” says study author Matthew Killingsworth, a doctoral candidate in psychology at Harvard University, because the more often they take themselves out of the present moment, the less happy they are.

The study found that happiness falls when folks aren’t focused on the task at hand, even an unenjoyable one, like doing errands. The researchers used a novel approach to get real-time snapshots of what the 2,250 study participants were thinking and how they felt throughout the day. They developed a free iPhone app that buzzed volunteers, whose average age was 34, several times a day asking them how they were feeling right before they were contacted, what they were doing and whether they were thinking about something other than what they were doing. Except during sex, participants recorded their minds wandering during every activity; most frequently, minds drifted off during personal grooming like taking a shower, shaving, and putting on makeup.

Most of the daydreams were about unpleasant or neutral topics, like mental to-do lists. But even pleasurable mental fantasies left participants no happier than when they were focused on whatever activity they were doing: weaving through traffic, tying their shoes, writing out a check. How the heck can this be? “When the mind wanders to a happy memory, it tends to eventually turn back to things that aren’t quite as positive,” says health psychologist Kelly McGonigal, who teaches a class on the science of willpower at Stanford University. Reminiscing about, say, that romantic Paris honeymoon might land you thinking about the snotty bellhop at the overpriced hotel where you stayed. This is the brain returning to what brain researchers refer to as its “default mode,” a state of contemplating the past to learn from it, the future to prepare for it, or things in the present to see what needs to be fixed, explains Killingsworth. This default mode probably gave us an evolutionary advantage by making us alert to dangers while we were hunting and gathering. “We maximized our survival chances even if we didn’t maximize our happiness,” says McGonigal. “Evolution doesn’t give a damn about happiness.”

But these days we don’t worry about saber-toothed tigers, and we do give a damn about our happiness. So what can we do to get keep our thoughts from continuously fleeing the present moment? McGonigal says our mental focus, or mindfulness, can be built up, like a muscle, if we practice certain skills regularly. Try the following:

1. Start the day with a focused task. And don’t allow your mind to wander while you do it. Research suggests that those who practice a little mindfulness in the morning have a better ability to stay focused throughout the day. A good task to choose might be the shower, says McGonigal, where you’re alone and free of interruptions. Be fully present during your entire shower, and pay attention to sensory experience. “Feel the water, smell the shampoo, notice what your hands feel like when they soap your skin,” she says. Take note of the glass fogging up and the sound of the water hitting the shower door or curtain.

2. Exercise with mindfulness. Any sort of activity you do—walking, running, biking, swimming—can help increase mental focus by boosting blood flow in the brain, McGonigal says. But you can add mindfulness to your workouts by consciously shifting your attention to certain sensations while you exercise. Try this on your next walk or run: First feel your breath, she says, and let the sound of your inhales and exhales register. Then focus on your feet hitting the earth. What sensations do you feel in your legs? Next shift your attention to any sounds you hear, then what you see. After that, focus on yourself in contact with your environment, the sun on your skin, the rain on your forehead. Spend about a minute on each sensation before shifting your focus to a new one.

3. Immerse yourself in a good book or movie. Reading a page-turner or watching a compelling movie or TV show can be a great way to practice mindfulness, McGonigal contends—provided that you don’t allow yourself to be distracted by, say, a ringing phone or buzzing Blackberry.

4. Minimize multi-tasking. “It’s the enemy of mindfulness,” says McGonigal. Stop the texting while having lunch with friends. Don’t check your E-mail when you’re helping the kids with homework (self please take note). And stop scanning the internet when you get a call from a client. If you still sense your mind wandering, force your attention back to the task at hand. Hear the voice you’re listening to; read the words on the report in front of you; watch the car that’s about to cut into your lane.

5. Practice five to 10 minutes of daily meditation. Sure, most of us don’t have a clue about meditating, but that’s what the internet was invented for. McGonigal has a free audio meditation session you can listen to, and mindfulness expert Jon Kabat Zinn has posted a free video of a meditation class he gave to Google executives. The benefits? Those who practice regular meditation snap out of the brain’s default wandering mode much faster than those who don’t, according to a 2008 study from Emory University School of Medicine. They are also practicing a little defensive medicine. “If you meditate regularly,” says McGonigal, “you’ll prevent the cognitive decline in attention span that naturally occurs with aging.”

Source: http://health.usnews.com

“We have been put on this earth to discover our own path, and we will never be happy if we live someone else’s idea of life.”
~James Van Praagh

The GPS navigational system has revolutionized travel. Now, we can simply input our destination, sit back and let a voice activated system guide us to our destination. What a stress free way to travel! It may be surprising to hear, but we also have access to our own internal navigational system that can lead us onto our path in life. However, many of us fail to tap into this source, our “Higher Self”. Residing within this essence is our life’s purpose. When we connect with purpose we truly can reach our highest potential and live a fulfilled life.

Quieting the Mind

An ancient Sufi saying, “The Universe surrenders to a mind that is still”, is applicable when you are trying to connect to your “Higher Self”. Breath work, meditation, yoga, tai chi,and qi gong are just some of the ways that you can learn to clear your mind. After entering a relaxed state, take a pen and pencil and ask questions that can connect you to your “ Higher Self” and in turn your life’s purpose.

• How can I be of service?
• What brings me joy?
• What do I feel passionate about?
• What are my signature strengths?
• When do I feel in the flow of life?

Disarming Your Inner Critic

As you begin this process, a critical inner voice may begin to convince you that you are foolish to waste your time and energy trying to figuring out your life’s purpose. Every thought used to create a sense of purpose will be attacked in a harsh manner. It is important to recognize this saboteur, your Inner Critic. It differs significantly from the tonality of your “Higher Self “which has a nurturing, gentle, encouraging tone. By quieting your mind, you can become the outer observer and realize that this critical voice is not to be listened to. Reframe the negative thoughts with positive ones. For example, if you begin to feel that your purpose is to be of service to others but your Inner Critic tries to convince you that you are too selfish you could simply detach from the thought and envision how you have been giving in the past. From there, you could create an affirmation such as “I am a kind and giving person who has the ability to touch people’s lives.”

Life Review

Another very effective way of unraveling your life’s purpose is to conduct a life review. Starting at childhood and then moving into adolescence and young adulthood ask yourself these questions.

• What made my heart sing?
• What type of environment gave me the greatest pleasure?
• What came easily to me?
• What are the traits of people that helped me feel in the flow?
• What causes did I feel passionate about?

Repeat these questions in the present tense to reflect your current state of mind. Most likely, a common thread will be found and can lead you to your life’s purpose.

Formulating a Life Purpose Statement

After the inquiry process, begin to formulate a life purpose statement. When creating the statement, use powerful action verbs; define whom it is that you were sent here to help or the cause that you are passionate about. It should also indicate what actions will be taken to fulfill it. When you have finished your life purpose statement you should:

• Feel a deep sense of connection to it
• Have the passion to fulfill it
• Experience internal pleasure when you act upon it

Using this template, an example of a life purpose statement would be:
My life’s purpose is to assist women in discovering their path in life by aligning with their “Higher Self “and unearthing their core values, strengths, gifts and talents.

Following these pathways can make the difference between living an unlived life or one that is filled with purpose and passion. Connect to your” Higher Self” and step onto your path in life.

Source: www.selfgrowth.com

Below I’ve listed 5 basic points that have helped to lift my spirit and with practice will also help yours:

1. Meditation! Meditation is one of the greatest self healing tools available and costs nothing except a little of your time! There are many meditation techniques out there, find one that suits you and begin.

By putting some meditation music on and spending time in quiet contemplation it can soothe your soul and reconnect you with the highest aspect of yourself.

2. Aromatherapy and Essential Oils.

Rebalance and rejuvenate your spirit through blending a selection of essential oils together in an aromatherapy oil burner. I’ve found the following blend works extremely well when there’s a need for nurturing, support and healing:

Approximately an hour before retiring to bed place a few drops of the following in an aromatherapy oil burner with some water (for safety’s sake, extinguish the flame before lights are turned off for the night):

4 drops Jasmine
4 drops Rose
4 drops Neroli
3 drops Lavender
3 drops Bergamot

The smell divine! I use this one every now and again and not only sleep like a baby but anxiety and stress disappears, and feels like the weight of the world has lifted from my shoulders by the following morning! (If you have a small bedroom you might like to half the amount of drops)

3. Breathe! Stand with feet a shoulder-length apart. Take 3 slow and deep breaths using the diaphragm muscles. Breathe in through the nose, and breathe out through slightly parted lips. As you do these imagine you’re inhaling your personal power, filling every cell in your body, from your diaphragm up to the top of your head.

Be your personal power and notice how much taller, straighter and stronger you become. Repeat the steps above.

4. Be in the Present Moment. Take a few deep breaths and focus totally on this moment, right now.

If you’re reading a book or magazine, or even this article, totally focus on the words and take in their meaning. There is only you and this article now in the present moment.

If you’re in the workplace, focus totally on the task at hand, and only this task, and what you must do in order to complete it. Nothing else matters except you and the task at hand.

5. Set an intention. When I’m on the lookout for something new and useful for me, I set my intention on what it is I’m after.

For example, I may want to find a book that will give me answers in regards to directing me to another healing modality or skill. I then meditate on this intention, give it a timeframe then open my heart to it. Lo and behold I will have a book in my hand in no time at all! I love the power of intention – I also use intention for getting a parking space when I go shopping!

When using the 5 points above, my spirit lifts and life once again becomes more peaceful and joyful.

Source: Michaela is a Transformational Coach, certified practitioner of Neuro-Linguistic Programming (NLP), writer and intuitive who is totally committed to helping others create positive and action oriented changes to their lives. Michaela is the author of several e-books and publisher of a monthly newsletter called From My Desk. You can find out what her website offers at Michaela Scherr Transformational Coach

The first step
in witnessing the mind
is to feel.

Close your eyes
and bring your focus
on feeling the sensations
in this moment
without defining them.

Whatever sensations
that you notice,
allow yourself to feel them.

Do this now.

Now, from this point
of feeling,
feel your entire being.

Feel the sensation
of existing in this moment.

Let yourself fully rest
in this sensation of existing.

Relax into it.

Allow breathing to happen,
allow thinking to happen
but let your attention rest
on feeling yourself existing.

If you do this,

you will notice
that this feeling of existing
does not have boundaries
and does not have a form.

It includes everything.

Everything that arises
arises out of this
feeling of being.

Nothing needs to be included
or excluded
because it all arises
out of this same feeling
of existence.

And this feeling of existence
is conscious.

You cannot separate
consciousness
and existence.

And the more you rest in this feeling,
the more subtle and expansive it gets.

You can begin to watch
thoughts arise and disappear
in this consciousness.

You do not need to interpret them.

They are like books arising.

You do not need to open the book
and see what is inside,
you simply see it as a book
and let it go.

In this you can begin to experience
the thoughts arising as energy.

Energy arising in energy
and disappearing back into
the same formless
conscious energy.

Energy moving
through energy.

Very blissful.

by Kip Mazuy
Source: http://www.spiritualnow.com…..

Simple household chores can bring great joy when we approach them like a meditation.

Try it for yourself the next time you’re doing a repetitive task like folding laundry, vacuuming or dusting. Choose something you can do without much thought, then begin. Focus your attention on what you’re doing.

Use your senses to stay with the task. What do you smell as you rake the leaves or take the laundry out of the dryer? What colors do you notice as you chop vegetables or weed the garden? What do you taste, hear or feel?

When your mind wanders and you find yourself having a thought, refocus by returning to your senses again.

For me, doing the dishes turns into a meditation. The smell of the lemon-scented dish detergent captures my attention. The feel of my hands in warm water and the glide of the washcloth over the dishes relax me. The glistening of rainbows reflected in the soap bubbles engages my fancy.

When I stay in the moment with this simple task, it seems less like a chore and more like meditation. My senses sharpen, my mind stills, my breathing deepens, and I find joy in doing the dishes.

Finding pleasure in the small things like the glorious array of colors in the garden, the softness of the laundry, or the sweetness of a single fresh strawberry helps us reach a place of peace and gratitude.

By Debra Morrill

BASICS OF MINDFULNESS
• Mindfulness can be defined as paying attention, in the present moment, without judgment
• Developing the ability to pay nonjudgmental attention to our present moment experience can help us:
• awaken from living life on automatic pilot and live more consciously;
• live more fully and joyfully
• learn from our difficult experience to develop more resourceful coping strategies
• build concentration by training the mind to pay attention
• let go of judgment of ourselves and others
• Mindfulness meditation is the way we train ourselves to pay attention in the present moment.

If you keep up with current health and wellness literature, it’s likely that you have read something about mindfulness. It seems to be a hot topic in today’s world but it is actually an ancient practice, grounded in wisdom. Mindfulness meditation stems from insight (vipassana) meditation and has been practiced for approximately 2500 years.

Perhaps you have identified with what you have read about mindfulness. Or maybe you identify with the need for mindfulness in your own life. You may have decided that a mindfulness practice would be good for you but don’t quite know how to start.

A mindfulness practice consists of two components: the practice of mindfulness meditation and the process of paying nonjudgmental attention to our experience of daily activities. The distinction between these two components is artificial since both components are about awakening to and living in the moment. The distinction is used for the purpose of discussion.

Mindfulness meditation begins with taking time away from other daily activities to sit quietly and to practice bringing alert, nonjudgmental awareness to each moment. In mindfulness class we begin by focusing on one part of our present moment experience, the breath. Then we expand the focus to include other aspects of our moment-to-moment awareness.

Practicing meditation over time, you learn to slow down, nurture calmness and acceptance, and stop “doing” and start “being”. You learn to watch your thoughts and emotions without getting caught up in them; learning that there is more to you than those thoughts and emotions. Mindfulness meditation helps you open to a calm space within you, a source of vast resources. During stressful times, our lives seem chaotic, much like the choppy waves on the surface of the ocean during a storm. Mindfulness meditation can help you access some peace within ourselves, like the calm below the surface of a stormy sea.

Mindfulness meditation helps us to train our minds so we can pay nonjudgmental attention to our experience of daily activities such as eating, communicating, peeling a carrot or hugging a loved one. Most of us do many daily activities on auto-pilot, not really paying attention, not really there, so it is difficult to live in the moment. To illustrate this point, the next time you take a shower, notice your moment-to-moment experience. As you get in the shower, try to slow down your movements and notice your immediate experience. You may notice the feel of the warm water, the smell of your favorite soap, the sensations as you wash your skin. Most likely your mind will quickly wander away from the present; your mind will not be in the shower, but focused rather on the future or the past. In mindfulness practice, we notice our experience, including the wanderings of the mind, accepting it all and returning again and again to the present moment.

Commitment

A strong commitment to the practice of mindfulness is essential. When an athlete is in training, she exercises even when she’s not in the mood, is tired, or is not making the progress she wants. This is the kind of commitment that is essential to make the life style changes that mindfulness practice requires. To paraphrase the athletic shoe commercial, “Just Do It, Mindfully”.

The attitude and expectation that you bring to practicing mindfulness is important as well. If you assume that “this is never going to work”, well, it probably won’t. You may not give it enough of a chance and then your experience will confirm your assumption. Conversely, with the idea that mindfulness is the “magic pill”, your expectations may be so high that you try too hard (which is antithetical to mindfulness), feel frustrated and quit. Bringing an open mind, some healthy skepticism, and persistence to your practice of mindfulness will be helpful.

Just as bringing an open mind to the practice of mindfulness is helpful, consciously cultivating certain attitudes can also help strengthen your commitment. The attitudes discussed below are an integral part of mindfulness; so, to intentionally foster those attitudes in yourself will strengthen your ability to be grounded in the present moment.

QUOTE - “Nothing can bring you peace but yourself.” Ralph Waldo Emerson

Nonjudgment

Developing the ability to be an impartial witness to your own experience helps you cultivate mindfulness. To do that you must first become aware of the judgment in your mind. You don’t need to try to stop the judging process. However, when you notice judgment, let go of it, and remind yourself to just observe your experience.

People who begin practicing mindfulness are commonly amazed at the extent to which judgment permeates their thoughts. Some of the judgments are blatant, like “you’re so stupid” or “she’s so rude”. Other judgments are subtle, like “you should …” or “I don’t deserve that (compliment)” or “this will never work”.

However blatant or subtle, for many people the flow of judgment is near constant. See for yourself … for ten minutes notice the judgment in your thought process. What judgments did you make?

When a baby learns to walk there is a process in which she experiments and learns. She pulls herself up and falls. Then she stands for a while without support. Eventually steps are taken, one at a time, but it doesn’t happen all at once. We adults do not judge the baby’s process, in fact, we think it’s precious. If we could treat our own experience in this accepting way, we could more easily be in the moment.

Patience

Mindfulness is helped along by recognizing that sometimes things must unfold on their own. Cultivating patience can help us respect the natural process of events and refrain from detrimental interference.

Imagine the process of learning to play the guitar. It takes time to build callused fingertips, learn to play chords, and develop finger coordination. By understanding that this process has its own timing, you can experience the joy of learning.

The process of mindfulness has its own unfolding process too. Because we are not trained to be mindful, our minds wander from nonjudgmental awareness of the present moment. Being patient with your own mental process will help you continue practicing mindfulness. As you develop mindfulness, you learn to accept and release judgment of each moment. This, in turn, facilitates a deeper level of patience.

QUOTE - “Do you have the patience to wait until your mud settles and the water is clear?” Lao-Tzu, Tao-te-Ching

Beginner’s Mind

The next time you are around a baby, watch the child’s reaction if she sees a new toy for the first time. She would normally be curious about it; maybe display a look of amazement, a big smile or a baby squeal. As she gets older, the newness wears off because she formulates ideas about the object of her attention. This loss of curiosity, though a natural process, can rob her of the delight in learning more about what comes into her field of attention.

Seeing life with fresh eyes can help us see the richness of life. If we let our old perceptions and beliefs get in the way, we take every day experience for granted and lose the opportunity to learn from our experience. Cultivating a beginner’s mind helps us to be open to new possibilities and learn how our perceptions and attitudes influence our thinking. Notice the next time you eat a meal. If you think you already know what the food tastes like, you may missing out on really tasting your food. Try eating with a beginner’s mind and notice what it is like to eat your favorite food.

QUOTE - “What is needed is to learn afresh, to observe, and to discover for ourselves, the meaning of wholeness.” David Bohm

Trust

Consciously developing a sense of trust in yourself, your feelings, and that life is a beneficent mystery, is an integral part of mindfulness. The practice of mindfulness helps us cultivate an awareness of the vast internal resources we have. This in turn helps us to trust our intuition and emotions.

The next time you feel anxious, see if you can trust that your emotion is valid and important instead of listening to someone who might tell you that you shouldn’t feel that way.

Non-striving

In practicing mindfulness meditation, we stop doing everything except paying attention to our present-moment experience. Many people think of meditation as getting relaxed, or enlightened, or becoming a better person. That can happen, but if you strive toward these goals while meditating, it will only bring more tension and limit your experience.

The lessons learned during meditation can be applied to daily activities. Though our culture teaches constant striving and improvement, this can create dissatisfaction with the present moment and the tendency to try to force things to be different. If you are trying to get somewhere or to be someone different, then it implies that you are not okay right now. For example, if you are learning to play the guitar, forcing yourself to play the guitar beyond your current capabilities may only lead to frustration. Alternatively, if you focus on the present moment activity of playing instead of striving to be better than you are right now, you will probably learn more and find pleasure in the process.

QUOTE - The joy of non-doing is that nothing else needs to happen for this moment to be complete. Jon Kabat-Zinn

Acceptance

Acceptance of the present moment comes through seeing the moment for what it is. Whatever the present moment brings, it is here right now, so why not accept it? It does not mean that you have like it or that you take a passive attitude toward your circumstance. It just means seeing it clearly for what it is.

Intentionally fostering acceptance helps make living in the present moment possible. When we resist or deny what is real in the present moment, we use a lot of energy trying to force things to be another way, when, in that very moment, it just isn’t. Giving up that struggle and opening to the reality of the moment can help us redirect our energy to finding resourceful ways of handling the present moment and those to come.

In mindfulness meditation, we take each moment as it comes and remind ourselves to be open and receptive to whatever comes to our attention, accepting it because it is here right now.

QUOTE - “I exist as I am, that is enough.” Walt Whitman

Letting Go

If you pay attention to your inner experience for awhile, you will probably find that you have certain thoughts and feelings that your mind holds on to. The attachments you have, whether to thoughts, perceptions, attitudes, can unnecessarily limit your life. Worrying about something that you can’t change, is an example. Excessive worry about whether your child will be safe in this world will not make it happen. In fact, it may cause you to be overprotective and controlling. As a result, your child may not learn how to take care of herself.

In mindfulness meditation you can learn to observe your inner experience, notice thoughts and feelings and your tendency to hold on to and react to them. You can also learn to intentionally let go of thoughts, feelings and judgments and simply let things be exactly as they are in the moment.

QUOTE - “You can’t stop the waves, but you can learn to surf.” -Swami Satchitananda

If you want more information on the basics, you can refer to the Health and Spirit April/May, 1998 issue or the author at the Women’s Wellness Center at 713.522.7032.

Author Micki Fine is a Certified Mindfulness Teacher and founder of Mindful Living in Houston, Texas. She combines the practice of psychotherapy with teaching Mindfulness-Based Stress Reduction to help individuals heal emotionally and physically, transform beliefs to live more fully and peacefully, and deal with stress in creative ways.
Phone: 713-522-7032
Email: micki@livingmindfully.org
Website: www.livingmindfully.org

So you’ve read about all the good things that meditation can do for people and decided to give it a try.   If you’re like most of us, your first time might go something like this:

You get yourself a pillow or a blanket to sit on, maybe light some incense and attempt to create a little sacred space for yourself.  After 30 or 40 minutes of getting the space together, it looks like you’re all ready to dive into working with your mind—you’ve got a comfy place to sit, the lights are dimmed and you get excited.  “Now,” you think to yourself “I am a meditator!”

You sit down and take a deep cleansing breath, prepared to be taken away by the bliss of meditation, transported to other realms outside your hectic and stressful life.  A Buddha in the making, you close your eyes…

And then—a thought intrudes on your impending ecstasy—“I wonder if I unplugged the phone.”  You attempt to shake off the thought, not even having made it through one cycle of breath.

You breathe out and here comes another one: “I forgot to do the dishes.”  Quickly you discover that this thought has brought friends along.  “Maybe I should have some music on… I don’t think I slept enough last night… my knee hurts… perhaps fish for dinner tonight… can’t forget to pick the kids up after school… what is up with my boss, anyway… man, it’s smoky in here…”  And so what began as one thought, a light sprinkle, turns into a full-on downpour and before long, you’re on a raging river of ideas, thoughts, judgments and complaints.  All of this in less than a minute of meditating!

Experiencing such chaos, you decide that you must just be one of those people who aren’t cut out for meditation, you simply can’t stop the thoughts, and you give up on the idea of finding your bliss.  Perhaps when you retire you can take up your spiritual quest once more –when you have the time.  Sound familiar?

Let us begin by saying that one of the most common misconceptions about meditation is that one can stop the thoughts.  It is that mistaken idea that makes many of us hang it up after one or two attempts.

In meditation, one first becomes aware of the veritable smorgasbord of thoughts that are spinning through the mind.  That zoological garden of ideas, concepts, and thoughts has been there all along and the first time meditator now begins to see just how much our thoughts dictate our emotional experience and lead us into not-so-beneficial patterns of judgment and expectation.

Well, finally, here is some good news.

Stopping thoughts is not the purpose of meditation.  We meditate to gain some distance from the thoughts and to become aware that what we truly are is far more than a stream of reactions and opinions.  Meditation is an opportunity to take a step back, to begin to see everything from a broader perspective and realize our unlimited potential.  This will all naturally occur as we begin to experience moments of awareness through being mindful of the present moment.  This is meditation.

When the mind is more relaxed and open, the body follows.  This is why meditation helps to relieve stress, lower blood pressure, and benefit physical health in so many ways. Creating a separation from our thoughts creates an opportunity for joy and clarity to arise and distractions and worries to subside.  We learn to observe our thoughts and feelings and begin to see that these thoughts and feelings are impermanent and ever changing.   When we realize this, we can release ourselves from “being” our thoughts and feelings.  Now our true qualities can begin to lead the way, and possibilities become clear everywhere around us.

This all sounds absolutely wonderful, but just HOW do we begin to meditate?

The way to begin working with meditation is by connecting with our breath, this is how we become present in the moment.  Our breath is the bridge that unites the body with thoughts.  It connects that which is within to all that is around us.  Bringing our awareness to the simple act of breathing-in and breathing-out stops the mental dispersion that distracts us from experiencing calmness in our minds and in our lives.

Awareness of the breath can be done in many ways.  Creating a space and sitting to really work with our minds is a very effective way to eliminate distractions and put intention into being in the present moment.  Yet it is both effective and realistic to meditate on the breath at any moment.  In fact, the ultimate goal of meditation is to bring mindfulness to every moment of our lives, whether we are eating, sitting, making love or walking the dog.  We absolutely can find simple ways in our everyday lives to implement working with our breath to alleviate stress and to become more connected in our experiences.

When sitting in meditation or throughout your day, simply start by noticing your breath.  Feel the inhale and then the exhale.  Begin to create an even, effortless flow through your body.  Your meditation is on keeping your focus on the in and out.  Your intention is not to chase away hate and worry, nor should you be discouraged by thoughts when they arise, simply acknowledge their presence and bring your focus back to your breath.  As you are concentrating on your breath, you begin to experience deep relaxation which allows the mind to release worries and troubles that block consciousness.  Perceptions begin to change and we gain a clearer, broader view of our circumstances.  All of this occurs by simply returning to the breath.

Breath Meditations:

Focusing on the quality of your breath will strengthen concentration and improve your physical health.  Your breath should be light, even and flowing like a thin stream of water running through the sand.  Your breath should be quiet.  So quiet that a person sitting next to you cannot hear it.  Keep your focus at the nostrils noticing each in-and out-breath.  Do not try to control the breath.  Simply watch it.  Fast or slow, shallow or deep, the nature of the breath does not matter.  Your full attention to it is what counts.  There is no “right” way for your breath to feel—just be aware of what is.  Your mind will wander.  Don’t worry about it.  Just keep returning your attention to your breath, letting go of whatever has come up.  This is the essence of meditation:  Letting go of your thoughts.

Begin by making your breath calm and even.  As you breathe in, count 1 in your mind, and as you breathe out, count 1 in your mind.  Breathe in, count 2.  Breathe out, count 2.  Continue through 10.  This counting is like a string which attaches your mindfulness to your breath.  When thoughts, sounds, judgments, pains or other distractions arise remember: Do not try to fight off thoughts, just let them go.  Return to your breath and start your count at 1.  Keep trying until you can keep the count continuously.

To train yourself to understand the depths to which breath creates change within, you can employ useful phrases on your inhale and exhale.  As you breathe in you may say to yourself, “I am breathing in health and life.”  As you exhale you say, “I am exhaling pain and worry.”  There are many possibilities for affirmations to be used with the breath.  Be sure to be positive and non-judgmental with the words that you choose.

How long you meditate will vary.  Sit as long as you can, but not longer than you are ready for.  10-20 minutes in the beginning is appropriate.  Whatever time you set for yourself, be diligent in sitting out the allotted time. Do not stop meditating at the first impulse to get up and do something else.  Meditation is the time to let all such thoughts come and go, without attachment.

There are so many offerings as far as styles and methods of meditating.  Bringing awareness to the breath is the foundation for all of these methods.  Working with these simple breathing practices will bring about results.  With any method that you are attracted to, it is important to work with it specifically, for mixing and matching methods will lead to more confusion and limited results.  Give yourself the opportunity to focus on one practice and do it for at least two weeks.  Then, evaluate and decide if it resonates with your experience.

There is a reason that the act of meditating is called “practice”.  Like anything that one pursues, one must do it often to become proficient.  Our practice should not be judged as “good” or “bad.”  The act of doing is what creates change.  For if you meditate regularly, even when you don’t feel like it, you will make great gains.

So, create yourself a comfortable space to meditate in, use your time while sitting at a stop light to breathe and be present in the moment,  take a breath when you feel anger taking hold, or take a few moments before a difficult meeting or conversation to create some space in your mind to allow for clarity…and just breathe!

May your journey to lasting happiness be filled with joy!

Authors: Garret Sorensen and Sarah Crawford are the co-founders of the Mandala Center for Wellness in Winona, MN.  Both are massage therapists and have been long-time practitioners of meditation.  They may be reached at 507.453.7941, info@mandalawinona.com

Research is continually showing that meditation is beneficial to our life and our health. Meditation helps us to take a distance from what is going on in our mind and our life rather than constantly being immersed and controlled by it. It helps us to be more focused and reduces stress. Opening your heart is a simple step you can take towards accepting things as they are and being more open to others and the blessings of life. This is a meditation that can be used each morning to center yourself and to open your awareness in a positive way.

Start by quietly sitting and focusing on your breathing. Relax and allow your breath to come naturally in and out. Begin by focusing your breathing toward the area of the heart. This means that your mental focus as well as your breathing focus is in the area of your heart behind your breast bone. Take ten minutes to sit and focus your heart breathing while you let your mind experience the feelings that arise when you allow your heart to be open and activated by your breath.

You may experience a variety of feelings as you practice this breathing meditation. Because you are breathing, this meditation is active and the awareness of your feelings may wash over you in waves. You may feel relaxed, or you may get excited and ready to meet the world. If you start to feel sad or have melancholy feelings, this is ok too. Allow yourself to feel them and then let your breath cleanse your heart of those feelings and allow them to be blown away. As you release those feelings your heart will be left feeling open, warm, and energized.

The more you practice this meditation on a daily basis, the more you will find that you feel lighter, happier and more open to the universe. Your meditative practice will continue to deepen as you experience feelings of elation and joy throughout your day. As your heart becomes purified and free, your spirit will soar. Focusing on your heart through meditation allows the tightness with which the body holds the emotions to relax, and your mind and body become freer.

Meditation can sometimes be a difficult concept for people to grasp. It is sometimes nearly impossible to free your mind from everyday thoughts. This Heart Meditation is an excellent tool to practice focus and relaxation with a particular goal in mind. By breathing into and freeing your heart, your mind, body and soul will follow. Then you will have found a path to greater health and well being through the release of your heart and spirit.

Source: http://www.naturalnews.com/0270…