Meditation

Meditation can have many benefits even if you only meditate for a few minutes a day. Mental clarity, increased awareness, decreased stress, a sense of calm and decreased anxiety are a few benefits experienced through meditation.  When high levels of stress hormones like epinephrine (adrenaline) and cortisol are released in the body you have an increased risk of heart attack and strokes.  High stress can contribute to problems like increased blood sugar levels, suppression of the immune system, constriction of blood vessels and disturbed sleep which if left unchecked can lead to more serious illnesses. There are many physical benefits from meditation. Through meditation the body and mind can relax to the point that the parasympathetic nervous system is stimulated causing the body to stop releasing stress hormones and begin to self heal.   

BENEFITS OF MEDITATION

Meditation can work magic on the brain. We become more capable of dealing with negativity in and around us if we practice meditation. Studies have shown that long term meditation can alter the brain, rewiring it to focus on positive thoughts and emotions. Meditation can decrease negative neurological connections to the medial prefrontal cortex.  This is other wise known as the “me canter” of the brain. This positive brain connection will decrease thoughts of fear, stress, and anxiety. At the same time negative neurological connections will decrease and the parts of the brain responsible for promoting clarity, calm and focus are rewired. The amygdala which regulates stress feelings, fear and anxiety shrinks with long term meditation and areas of the brain responsible for emotional regulations, problem solving, compassion and organisational skills strengthens. 

It does not take long to form good meditation habits. Finding the right meditation for you would speed up the time it takes to form regular meditation habits. 

Meditating before starting your day is recommended although the benefits of meditating can be seen regardless of of what time you decide to meditate.  The first hurdle is committing to giving it a go. As for the best place to meditate, well there isn’t one. Find a place that suits you that is quiet and comfortable and try. Start off meditating for a few minutes and over time you can extend this time to however long works enough for you. 

There are many ways to meditate and in this section a few of those examples will be covered. 

Love Meditation

How we positively relate and respond to our loved ones can strengthening and grow our relationships. By meditating we create a condition in our mind that sets foundations for healthy, kind and compassionate thinking. 

When you are ready to begin focus on strengthening you relationship with a loved one and try this meditation.  This meditation focuses on using guided visualisation techniques. 

*  Sit in a comfortable position and close your eyes. 

*  Deep breathe for a minute with your eyes closes 

*  Then open your eyes with a relaxed focus on your surroundings. 

*  Keep breathing in and out and close your eyes again. 

*  Settle into your chair and become aware of the feeling you have sitting in your chair. 

*  Then gently begin scanning your body from head to toe sensing how you feel all over.                *  Acknowledge any strong underlying emotions and moods you are feeling as you scan your body. 

*  Gently breathe and bring your attention back to your body and as a negative emotion arises like  

   fear, frustration, anger, loneliness focus on breathing in and out until the sensation passes. 

*  Breathe out the negative emotion and breathe in love. 

*  Now visualise a speck of sunlight in the middle of your chest. Noting how it feels. 

*  As you put your attention into this area of sunlight remember a time when you did something 

   another person appreciated. 

*  Think of how that person felt when you did this. What did they say or do when you helped them? *  How did they acknowledge your kindness? How did you feel helping them?

*  Focusing on the positive feeling from this experience see the speck of light grow bigger in you. 

*  With each breathe the speck of light gets bigger and bigger. 

*  Once you are ready relax and feel yourself filled with kindness and gratitude. 

*  Open your eyes and pause for a moment to think about the experience you had during the 

   meditation.

Two Minute Calming Meditation

*  Take a deep breathe and when you are comfortable close your eyes and pause.

*  Feel every part of you surrounded by a calming light, circling you and enveloping you. 

*  Allow your unconscious mind to create images of what this light feels like. What do you see? 

   What do you smell? What do you hear? 

*  Then pause for a moment and feel the calm surrounding you still.

*  If you are feeling calm stay with this feeling for as long as possible. If not try again to relax and 

   clear your mind from any distracting thoughts and talk to yourself gently saying something like: 

   “I am calm and peaceful”.

*  After you have done this spend two minutes feeling the calmness within you. 

*  Then when you are ready open your eyes. 

Three Minute Breathing Meditation

*  Sitting in a comfortable position with your feet firmly placed on the ground pause and take a   

   deep breath. 

*  Feel your feet connected to the earth and the ground beneath you. 

*  Now take your hands and place them on your stomach and take 2-3 deep breaths feeling your 

   stomach rise and fall with each breath.

*  Now close your eyes and keep breathing in and out. 

*  Fill yourself with air and then count to 5 and then hold your breathe for 5 seconds and then  

   breathe out for a count of 5 seconds. 

*  Then relax and breathe normally for a minute.

*  Repeat this step for a total of three minutes.

*  Then bring your attention back to the room and open your eyes. 

Five-minute relaxation guided meditation 

*  Sitting in a comfortable position with your feet firmly placed on the ground pause and take a 

   deep breath. 

*  Feel your feet connected to the earth and the ground beneath you. 

*  Now take a deep breath and put your awareness into your toes.

*  Scrunch them up then release them. 

*  Feel your awareness then move into your ankles pausing for a moment to take not of this feeling. *  Then feel your awareness move into your calf muscles pausing for a moment to take not of this 

   feeling. 

*  Then do the same thing with your knees, thigh muscles and then your buttocks, pelvic area, 

   stomach, chest, shoulders then head and feel the tension lift from each part of your body. 

*  Take a few more deep breaths in and out and enjoy this feeling of relaxation and calm for a few 

   more minutes.

*  Now when you are ready bring your attention back into the room. 

*  Begin noticing the sounds around you and when you are ready open your eyes.  

These meditations can form the foundation of other guided meditations which you may like to try.  On this page you will find mindfulness techniques that can be added to the breathing foundation meditation techniques above.

MINDFULNESS

Mindfulness is the ability to be fully present in the moment and engaged with whatever is happening right now.  Mindfulness incorporated into everyday lives can often heighten levels of happiness, patience, acceptance, and compassion as well as lowering levels of stress, frustration and sadness. 

Mindfulness can be experienced through meditation practices.  As you self-train in becoming aware of moment to moment distractions and judgement dissipate. As we build the skill of mindfulness we can apply it to everyday life. In teaching the mind to be present we teach ourselves to live in the present and we react less to the challenging thoughts and feelings that surround us daily. 

Mindfulness doesn’t eliminate stressful circumstances or problems you may face.  Instead it allows you to become aware of unpleasant thoughts and emotions that become linked to these situations and it gives you more tools on how to handle these feelings when they arise.   Practicing mindfulness does not mean angry, frustration, worry and panic are never felt . Mindfulness means  you become more thoughtful, calm and measured when you respond to these emotions.   Mindfulness allows you to let go of your anger allowing all emotions to flow through you naturally.  You do not hold onto negative emotions. Instead you recognise these feelings as just feelings.  They do not have power over you apart from what you have given them and then its easier to let these feelings flow through you without getting stuck.  

Meditation is the practice and training that leads to a healthy and positive mindset. Mindfulness is a skill that is built from of this practice.  Mindfulness is the result of the work completed during meditation.  Having a healthy meditation routine will allow you practice mindfulness. 

Most guided meditations follow the same steps. The meditation is explained by the instructor or teacher who leads you through a particular meditation technique. They talk about how you can integrate these practices into your everyday life.  Even though there are thousands of meditations available they all have the same things in common. They are all aimed at creating calm and clarity of the mind with the intention to remain focused and aware throughout the day. 

THE FOLLOWING TECHNIQUES ARE THE BASES OF MINDFULNESS MEDITATIONS

Focus intention: 

The most common form of meditation uses focusing techniques to create awareness. Focusing on the breath is one example of a meditation that uses a focusing technique.  This can be found under the breathing section in our learning resources.

Body Scan: Using meditation to connect with the body involves scanning your body from head to toe where you become aware of any discomfort, sensations or aches and pains that can indicate stress and anxiety that is being carried physically.  The five minute meditation found above can be used here.

Noting: 

This is a mindfulness technique in which you notice and focus on a particular thought or feeling when you become distracted during a meditation. The practice of noting helps to learn more about our habits and conditioning that has subconsciously controlled us.  You can easily include this as part of any mediation.  Whenever you become distracted in a mediation you can focus on that thought for a minute and then proceed to continue with your mediation.  This allows you to take control in a mediation without feeling like you can not complete it correctly. 

Loving Kindness: 

Instead of focusing on the breath this technique involves focusing on living things and sending love and kindness to these things. Focus on people in particular and think about people you know, don’t know, love and dislike and send them all loving kindness. First direct loving kindness to yourselves than to others.  You can include this in the three minute meditation shown above. 

Skillful compassion: 

Like loving kindness this meditation involves focusing on a person or thing and paying close attention to the sensations arising from your heart. Opening your heart and mind for the benefit of other people which can foster feeling of happiness in your own mind.  Once you have mastered the loving kindness meditation practice you can move onto this using the same breathing techniques shown above. 

Visualisation: 

This technique uses visualisation where you focus on a person or something abstract while holding the intention in your mind of the loving energy you want to send them while being relaxed and calm.  An example of an object to use here could be a image of a tree or candle in your minds eye.  Start slowly with this meditation practice as it can be challenging for beginners.  Focus on mastering the breath technique first before moving onto more challenging meditations.  

Resting Awareness: 

Instead of focusing on the breath or visualisation this technique involves resting the mind. Thoughts enter the mind, but they do not distract or pull you away from the present moment. They pass through you and then they leave.  For some people clearing the mind of though is very difficult and therefore this meditation can be ideal in these circumstances.  Notice how these thoughts flow through you.  Don't worry if thoughts enter your mind at any point.  If the breathing techniques you use are completed well you will still benefit from the exercise.   

Reflection: 

In this technique you ask yourself a question for example “What am I thankful for?” Instead of answering the question with your rational mind you focus on the question and how it makes you feel.  Allow these emotions to flow through you.  Releasing them one by one with each breath you take. 

PRACTISING MINDFULNESS AFTER MEDITATION

Whichever technique you choose it is important to understand that experiencing moments of mindfulness during meditation is the first step to creating a mindful response in your daily life. 

The more we meditate the easier it is to focus on the positive feelings each present moment can hold like looking at a glass half full.  

So how do you remember to be mindful when you are not meditating? At the end of the meditation try to recognise how your mind feels and consciously create the intention to carry that feeling into the rest of the day. It does not matter what you do after the meditation.  What matters is that you look for opportunities throughout the day that recognise how you felt during your meditation.  

BARRIERS TO MINDFULNESS

Obviously when you begin to meditate you will experience barriers or blocks. Knowing that sometimes our mind is the block can help you gain awareness of how the mind can intervene with our thoughts. Here is a list of some of the ways the mind can distract us from calm and clear thoughts.

When we have negative pre-conceived ideas on what mindfulness looks like we block ourselves from embracing the present moment. Negative self-talk might intervene to try make us think we need to change the present moment but the reality it the present moment is perfect the way it is. 

LIMITED IDEAS ABOUT WHO WE ARE

If you are thinking mindfulness meditation is too difficult and you are not cut out for it will make it difficult for you to even begin.  Just have the attitude that you will give it a go.  Mindfulness does not ask you to stop thinking or to try to be anything other than who you are. Maintaining self-compassion through meditation helps us lessen any self-limiting beliefs that arise each time you practice meditation.  Taking a leap of faith and just giving it a go will set you on the right path. 

Distractions and attachments

Many of us today are fixated on distracting ourselves with material world goods. Food, alcohol, social media, technology, work, holidays, sport and shopping are all distractions and attachments that limit mindful thoughts and practices. You should balance how much time and effort you put in to your material thought and your mindful thoughts thus leaving time for meditation and mindful thinking. Finding 15 minutes a day for meditation is achievable if we commit.   

Setting personal goals

Setting a goal on what you want to achieve through will help you stay focused and make meditation a part of your daily routine. Write or think about your daily goals each morning and tell someone about them if it helps you commit to the tasks at hand. 

Exploring complementary commitments 

There are habits that we have in our daily lives that can hold us back from being mindful. Explore these ideas to see how they affect your mindful intentions. For example, over consumption of food or alcohol can make it difficult for you to sit still, reflect and meditate on your day. Set some reasonable limits regarding the habits you hold and over time you may find with meditation you will need your habits less and less. 

Understanding the nature of waves

We often wait for a wave of motivation to push us before tackling a problem.  All thoughts, emotions and feelings come and go this way. By recognizing the nature of these waves you can feel more in control of your actions and committed to your goal.  Let the feelings of disinterest or apathy arise and pass through you and then refocus on your intention to meditate and create mindful thoughts. 

Embracing vulnerability and surrender

Mindfulness is not always a smooth path. It can bring up feelings of pain and doubt but by opening your heart unconditionally you create a platform for self-acceptance. Allowing yourself to be vulnerable and surrender in the journey is important to creating a calm and relaxed mood. Releasing tendencies of controlled thoughts and control of your environment will help you surrender to whatever is unfolding before you.  At your core you are perfectly whole. Allow this wholeness to radiate through your entire being, accept yourself and the present moment exactly for how it is. 

MINDFULNESS EXERCISES

Hand Awareness Exercise

*  Grasp your hands tightly and hold them for 5-10 seconds. 

*  Release the grip and pay attention to how you have held your hands feel. 

*  Keep your attention focused on the feeling when your hands together for as long as possible 

   repeating the process at least 5 times.

Mental Focus Exercise

*  Stare at any object for a minute and try to focus just on that object ignoring its surroundings. 

*  When your mind starts to wander bring back the focus on just the object and refocus. 

*  The longer you remain focused the more your mindfulness will increase.  

Touchy-feely Exercise 

*  Pinch your arm and pay close attention to how it feels when you pinch it. 

*  What emotions are you experiencing? What does the pain feel like? 

*  This exercise will highlight how you react to discomfort both physical and emotional. 

*  Do you get angry, nervous, or panicky when you feel pain?

Music Exercise

*  Listen to some music and pay attention to how it makes you feel. 

*  What emotions does it stir up? 

*  What memories come up when you listen to the song? How do those memories make you feel? 

*  Embrace the emotions and explore why you feel these emotions.

Smell Exercise

*  Smell something like coffee beans or perfume and pay close attention to what happens with your 

   nose and what feelings smell brings up. 

*  Alternate with different smells taking a break between the smells to reflect on how you feel after 

   each smell.

Heat Melt Exercise

*  Sit and relax and imagine you are on a hot beach. 

*  As you lie there imagine everything around you melting. 

*  Imagine yourself melting into the sand. 

*  Try to feel at one with everything around you as you melt into the sand.

Full Sensory Awareness Exercise

*  When it is safe to do so, stop what you are doing and look around and observe your 

   surroundings. 

*  Become aware of everything that your senses pick up. How does this make you feel? Do you feel 

   calm? Do you feel worried? Do you feel relaxed? 

*  Observe the emotions you are feeling in silence for a few minutes.

Silence Exercise

*  Spend an hour in complete silence. 

*  Do not speak at all. 

*  Observe your surroundings in silence and think about what you are hearing and seeing in the 

   time you are silent.

The “I” Exercise

*  Become aware of every time you say “I”. 

*  This makes you focus on how many times you talk thinking about yourself rather than others. 

Question your beliefs Exercise

*  Think of something that you have as a belief. For example you may believe family is the most 

   important thing in your life. 

*  Now take that belief and imagine you believed the opposite. 

*  Imagine you believed family was nothing to you. How does that make you feel? 

*  Explore these feelings. 

*  Think of how your life would be different if you didn’t have your family. What things would you

   miss? 

*  Explore your feelings here further.

What comes up must come down exercise

*  Think about the cause and effect of the things around you.  

*  How is everything happening around you? 

*  Contemplate this for about 10 minutes. 

*  Imagine if things were different and there was no cause and effect for things. 

*  What would change? What would be different. 

The mindfulness Movie Exercise

*  Watch a movie and throughout the whole movie notice how you react to the scenes. 

*  Take note of the emotions you are experiencing throughout the movie and observe your 

   thoughts.

The mindfulness Music Exercise

*  Listen to music and throughout the whole song notice what you feel throughout the song and 

   observe your thoughts. 

*  You can also listen to an instrumental piece of music and do the same.

Undivided attention Exercise

*  Do something you have never done before and put your complete undivided attention into the 

   whole exercise. 

*  Observe how you feel once you have completed the exercise.

Candle Staring Exercise

*  This is a great exercise and takes ten minutes to do.  

*  Stare at the candle for ten minutes straight while examining how the flame moves. 

*  Look at the area around the candle and observe what it is happening. 

*  Blow out the candle at the end of the exercise and observe how the smoke moves. 

*  Watch the smoke until it vanishes out.     

On you tube you can find a link to some great guided meditations. For your convenience I have linked some below. 

 Mindfulness Meditation - Guided 10 Minutes 

 Calming Mindfulness Meditation before Sleeping

 Relaxing Music Music 

 5-Minute Meditation You Can Do Anywhere

 5-Minute Guided Meditation for Happiness

 5 Minute Guided Morning Mindfulness Meditation - Focused, Calm, and Centered 

Below are some links to meditation music:

GOOD MORNING MUSIC 

Tibetan Healing Flute 

MUSIC TO ATTRACT THE ANGELS, HEAL YOUR BODY - ANGELIC MUSIC TO HEAL 

 528Hz Energy CLEANSE Yourself & Your Home - Heal Old Negative Energies From Your House Frequency