#years of practicing mindfulness and meditation and controlled breathing just to keep the thoughts at bay

[domidextrus]

Now that my brain is not defaulting to intrusive anxiety thoughts at the slightest microsecond of awkward silence, there is SO MUCH FREE REAL ESTATE in my brain! During my morning shower, I didn't put on my lo-fi playlist like I usually do to keep my mind distracted, but instead put on my mood-boosting disco playlist.

I! SANG! I don't normally sing in the shower! I used to get into sparring bouts with my intrusive thoughts instead! Is this what it feels like to be mentally healthy!?

[lazyyogi]

This one change to your meditation practice will make all the difference, but most people may not want to do it

First off, if you're meditating daily then you're doing great!

Any amount of meditation on a daily basis is always better than no meditation. It is also better to meditate for 15 minutes per day than it is to meditate for 3 hours once per week. By making meditation a daily practice, it has an effect that builds on itself every day.

But aside from sitting daily, what else can ensure we see results from our committed practice?

Longer sittings

While many apps and programs will advocate for short 5, 10, or 15 minute meditations, if you really want to see significant changes as a result of meditation then you need to start thinking along the lines of 30 to 45 minute sessions. Daily.

It's a much bigger time commitment than just a few minutes and it can be more challenging for beginners to endure--but hear me out. Because just by enduring it, you are guaranteed results.

Various studies have found that physical changes in the brain observable on MRI occur after 8 weeks of 45 minute daily practice. This doesn't mean to say changes don't happen right from your very first sitting. There have been other studies that show changes in genetic expression during a beginner meditator's very first session.

But that said, you will physically change your brain and, as a result, many aspects of your consciousness with only 8 weeks of dedicated practice. Not years. Weeks.

The reason why an emphasis on results is important is because it links cause and effect. If you know firsthand that meditation practice changes you in unique and significant ways, you are more likely to continue your practice.

But why is sitting for longer important? What different does it make in practice?

Well, there is a very good technical reason as to why longer meditations are more effective.

Cognitive inertia

The mind's activity is like a ceiling fan that is constantly spinning and spinning. Learning how to sit, focus your attention, and relax without actively thinking is like learning how to flip the "off" switch for the ceiling fan. But even after it is turned off, the fan keeps spinning! The fan needs time to slow down and then to stop.

The first thing every non-meditator says to me is that they can't practice meditation because they can't stop all the thoughts in their head. And my response is always the same: you don't have to.

There is a difference between actively thinking and having thoughts pop up. We can learn to consciously control our active thinking but we cannot control thoughts popping up.

Learning to meditate is like learning how to flip that off switch for the ceiling fan. But then that doesn't mean your head wont still be chaotic and noisy; the fan is still spinning. Once you stop adding to the chaos by actively thinking, you have to give the mind time to settle down on its own. You cannot force it into silence.

The longer you sit for meditation, the more time you give your mind to slow down, decompress, and settle into wakeful silence.

Trust the process

Thoughts popping up, coming and going, is like the movement of the ceiling fan even after you turn it off. But if you start actively thinking about those thoughts, analyzing them and such, then it's like turning the fan back on.

Once you realize you've started down a train of thought, you need only to take a breath and redirect your focus back to the meditation technique.

As a beginner, you are mostly learning how to focus your attention without straining. How to be relaxed and focused. You are learning to recognize when you have accidentally fallen into actively thinking and then to forgive your lapse and return back to the focus of the meditation. It is the process of learning how to flip the switch and turn off the fan.

As you progress, you will be able to remain focused without actively thinking for the entire sitting. That still doesn't mean your mind will be silent. Thoughts may still whirl around.

But the longer you sit without active thinking, the more you digest and release all of these thoughts, reactions, fears, desires, triggers, and judgments.

Inner silence is not the goal, but it is the outcome

The chaotic mind is like glass of water filled with churning dirt particles. If you try to push the particles to the bottom of the cup, it will only stir things up more. You need to leave the water alone long enough and everything settles on its own.

The inner silence that you will find in meditation is nothing like how you imagine it. If you try to imagine it, it sounds rather dull and boring. But in actual experience, this inner silence isn't an absence of something. Instead it feels quite fulfilling, tasty, pleasant, and heartening. And that becomes another struggle for beginners: not clinging to the wonderful experiences/feelings that arise during meditation.

So when you can sit without active thinking and then sit long enough, you will start to have meditation sessions in which you dwell in/as an exquisite silence. That is when the meditation process itself kicks into an even higher gear, and it's when meditation itself can be an enjoyable experience.

However, and I cannot emphasize this enough, you will enjoy the benefits of meditation in your daily life well before you enjoy the actual meditation sessions. Even after just a week or two of solid daily practice, you will notice a difference.

As you become progressively free from anxieties, triggers, fixed imprints, and other forms of inner suffering, you will find the increased ease and freedom to be the best version of yourself.

Keep this in mind as you develop your daily practice.

LY

[postitforward]

It goes without saying that Mondays are not always easy. Throw in those darker days, longer nights, and cold weather, then S.A.D., and holidays blues begin to make a whole lot of sense.

This, however, is where meditation steps in. Because just ten minutes of mindfulness can go a long way, and taking some time out to sit down, slow down, and breathe can help center your thoughts and balance your mood. It won’t solve all your problems, but it can certainly help. It can control anxiety, lengthen attention span, improve sleep, reduce stress, and improve your health. This week, we are focusing on breathwork for vitality 🧘 to ensure your breathing helps keep you strong, active, and present.

Then what’s the catch? Zilch 🤷 Because sometimes the best things in life really are free. It costs nothing and can be done anytime, anywhere.

To get things started, you will meet our host Miriam, from @heal-haus ! She is a visual and performance artist and has been working professionally in the New York City dance and visual art world for the past 25 years. Miriam’s deep and steady Buddhist spiritual practice is seamlessly intertwined with her creative identity. HealHaus, based in Brooklyn, combines diverse healing practices and practitioners to provide folks with an inclusive space focused on health and wellbeing. All great things, we’re sure you’ll agree. 💫

So why not give it a try and join us? Just ten minutes can make a real difference.

Tune in at 10am EST!

#holidayblueswithtumblr

[sentientgolfball]

Ghoulette Appreciation: Week 4

This week I chose elemental practice

Read here or on Ao3

Word Count: 1132

Pairing: Mistshine

Summary: Mist reflects on her conversation with Ifrit when she gets an unexpected visitor.

In and out. 

Breathe. 

Just breathe. 

Every flutter of Mist’s gills releases a stream of bubbles that float up to the middle before popping. She’s been in the lake for a day, or was it two now? They didn’t count the minutes this time. The little chat with Ifrit didn’t go quite like she expected. 

Actually, that’s not right. It went exactly as she expected. That’s why they’re sitting at the very bottom of the lake now. Ifrit had been so excited for Mist. Zephyr had to keep him calm so he didn’t scorch them. He made her start from the beginning when he noticed how troubled Mist looked. She told him everything, not willing to leave one detail out in case it affected his advice. Occasionally through her retelling, Zephyr and Ifrit would make eye contact and smile at each other. The third time they did it Mist called them out, confused as to what they were doing. 

“Have I said something humorous?” 

“No you haven’t I’m sorry it’s just…this is really cute” Ifrit had laughed out. More of a giggle really. 

Zephyr then slapped his arm, though they were chuckling themselves. 

“What he means to say is you’re in love Mist. It’s very obvious.” 

“How can you be certain?” 

“Mist” Ifrit started “It took me a year and a half to work up the courage to tell Zeph how I felt. Trust me, I know love when I see it.” 

“That and we used to share a tour bus with Aether and Dew. It’s like second nature to be able to tell when a ghoul is pining now” Zephyr added.  

“Love” Mist tried the word on her tongue. 

It was after that conversation she dove into the lake. They were never one to run from problems, never one to sugarcoat, but she needed to this time. They needed to truly understand if this was what Ifrit said it was. They knew these things were delicate, that they took time. They were solitary, not an idiot. 

What worried them the most was how different Sunshine was from them. She was aptly named for the way she could brighten any room she walked into or how warm she could be. She was energetic and friendly and affectionate. She was everything Mist wasn’t. 

Mist was cold, preferring to be alone most of the time. They were aptly named too. They were called Mist because of the fog she could create. A fog so thick she was able to sneak up to Alpha and poison him with the barbs in her wrist. It was the first thing she did Topside, right out of the summoning circle. She was quiet and straightforward and rational. 

Sunshine deserved something more from a mate than a cold predator. 

Mist made her mind up in this underwater meditation. Once she truly determined this feeling deep in her chest was love, she was going to tell Sunshine right away so she could be rejected. So she could move on with her life. So she stopped feeling like she had no control over her own thoughts and feelings. 

The idea sent a pained feeling through her. She shuddered knowing this was not helping the case they made up in their own head. 

They were going to get up and swim around, stretch out their fins, but before they could they saw the flash of bioluminescence. They squinted up towards the source and quickly recognized Chain’s unique pattern. It wasn’t a hunting signal, no, he was trying to tell her something. 

You’ve got a visitor. 

Mist flashes a response back and starts swimming up to the surface. They breach the surface near the dock and search for Chain. What she sees instead is Sunshine sitting happily with her legs hanging off the dock. 

“Mist! Hi! Hey! You got up here really fast.” 

“Sunshine” Mist says with disbelief in her voice “what are you doing out here?” 

“I was looking for you. I had something to ask.” 

Every bioluminescent dot on her body lights up at once as her fins flare under the water. She keeps her expression as neutral as she can, waiting for Sunny to elaborate. Her stomach twists. 

“Will you teach me how to use water?” 

Mist’s gills flare letting out a sigh of relief under the surface. 

“If you truly wish, of course, but may I ask why? You excel with fire and air.” 

Sunny hesitates, almost looking surprised as the tip of her tail flicks in the water. 

“I don’t know. I’ve been really bored without everyone around. I figured if I’m gonna do something, at least I can be productive with it.” 

“That’s…very practical of you Sunshine.” 

She grins “So you’ll teach me?” 

“Gladly. What do you know about water magick?” 

“Uhhhh…nothing?” 

“Nothing?” Mist blinks.

Sunshine nods, chewing her lip. 

“Did Rain show you anything?” 

She shakes her head. 

“Swiss?” 

She shakes her head. 

“Dewdrop?” 

“I mean, he showed me some cool fire tricks.” 

“I see. I’ll have a word with them when they return. In the meantime, I’ll show you your first lesson.” 

“Oh! Okay! I didn’t expect to start right away but—“ 

Sunny is cut off as she springs up in the water. They grab her wrist and yank her into the lake. Sunny yelps when the cool water hits her. 

“What was that?” She sputters and laughs, coughing up water. 

“Lesson one, being one with the element you wish to invoke.” 

The two spent the rest of the afternoon splashing around the lake. Mist claimed it was for learning purposes, but Sunny wasn’t convinced. Sunshine didn’t complain, though. She couldn’t think of another time she’d seen Mist smile so much. She would live in this lake if it meant Mist would keep doing it. 

Eventually, though, the fire in her got tired. She crawled up and rested on the shore, sighing as she laid on the sun-warmed rocks. Mist followed as well, sliding up to sit next to her. They stayed like that, happily sitting in silence watching the little waves of the lake. Sunny finally stood when she felt the exhaustion settle into her bones. Mist stood up after her. 

“You don’t have to follow me back. I know you’ve been hanging out here for the past couple of days.” 

“I know” she simply replied. 

Sunny just smiled and laced her fingers with theirs. They walked back to the Ministry hand in hand, Sunshine filled the silence with whatever burning thoughts she had. Mist listened with rapt attention, nodding every so often. 

It was strange really. Normally physical touch made her skin crawl. She tended to avoid it unless she initiated it. Ifrit was truly the only one they felt comfortable enough allowing to touch first. 

Or at least, that’s what they thought.

[dreaminginthedeepsouth]

Sparrow’s Guide To Meditation BY SPARROW JANUARY 2020

The Sun

I HAVE MEDITATED twice a day virtually every day since 1974. That means I have spent approximately twenty-two solid months of my life in meditation. This alone qualifies me to write this guide.

EARLY IN MY meditation career, I scrupulously filled out a daily chart supplied by my meditation group, the Ananda Marga Society. For some reason I vividly remember these charts. In the late 1970s I would sometimes miss an evening meditation, I am ashamed to say. I would go to a party, get home at two in the morning, and fall asleep. But since 1980 I have meditated twice a day without fail. If I leave a party at two in the morning now, I meditate on the subway or force myself to sit for fifteen minutes before sleep. (Though I always meditate before bed, I procrastinate my morning sitting as long as possible — sometimes until 6 PM.)

I AM PROUD of my consistent meditation practice, but you need not be so obsessive. You may meditate for three minutes, skip a week, then meditate on a Thursday for five minutes. Be a rebel! Consistency is a virtue of bureaucrats, not mystics.

I FIND MEDITATION slightly excruciating, to be honest. It’s boring, frustrating — humiliating, actually. And even after forty-five years I can’t seem to “still” my mind.

So why pursue this treacherous path? For one thing, I’d be too embarrassed to stop. For another, I’m addicted to it. If I put off my first meditation until evening, I get a strange sensation in my brain, as if it were filled with styrofoam; as if all the images I’ve seen that day have cluttered up my head. After I finally do my meditation, I open my eyes and feel … normal. This is quite similar to how junkies describe heroin addiction. At first you feel an extraordinary high, but after two years you take the drug just to stop feeling awful.

MY GOAL FOR this guide is not to offer detailed, step-by-step instructions. (Luckily, Meditation for Dummies and The Complete Idiot’s Guide to Meditation both exist.) But here are the basics:

Sit comfortably, either in a chair or cross-legged on the floor. (You may wish to use a firm cushion.) Try to keep your spine as straight as possible, without being rigid. Close your eyes. Pay attention to your breathing, noticing the breath entering and leaving your nostrils (or your mouth, if that’s how you breathe). You’re not trying to breathe slowly — or quickly, for that matter — just noticing the flow of air in and out. After three or four minutes, stop. Unless you’re desperate to keep meditating; then go for as long as you like.

How was it? Sometimes the first sitting is extremely powerful. Most of the time it’s about as memorable as using an ATM.

QUITE POSSIBLY YOU shouldn’t meditate. But if you’re determined to try, it’s not terribly difficult. Just expect to waste time twice a day, and you’ll do fine.

MEDITATION TEACHES THAT change is constant. You fool yourself into believing that you are a fixed entity, but you are not. You are a river of transforming whims. This sounds like some Buddhist abstraction, but if you actually try to meditate, even for three minutes, you’ll discover that it’s true.

WHILE YOUR EYES are closed in meditation, you don’t actually exist. Your body has disappeared. Your social identity is gone. What’s left? Not much. Just a puddle of anxieties and a vague sense of continuity. You believe these disparate thoughts are coming from your “self,” but are they? Maybe they are somehow being placed in your mind by a creepy professor with a mind-control machine! Try not to think about this. It may lead to insanity. (There is a small danger of going insane from meditating too much, but your constant inability to concentrate will modulate that threat.)

MEDITATION TEACHES HUMILITY and patience, because you must constantly confront that most disappointing person: yourself.

THE INEVITABILITY OF failure is the main lesson of meditation. It is preparation for all the other failures in your life.

I SIT MUCH more today than I did in 1974, but I don’t feel that I’m making progress. If anything, I seem to be slightly more distracted. The only difference is in how I react to a crisis: If a subway train stops in a tunnel, I just pull out a book and read. If a fight breaks out in a bar, I don’t panic — or, at least, everyone around me panics more. Perhaps meditation teaches us to differentiate between problems we can solve and problems we can’t.

IN THE EARLY 1990s I met the poet Thaddeus Rutkowski in the East Village of Manhattan. We discovered that we had both attended Cornell University at the same time. In fact, we’d lived in the same dorm, Sperry Hall. Thaddeus, who has a remarkable memory, began naming residents of the hall, most of whom I’d forgotten.

“Did you know Mike Motel?” he inquired.

“I was Mike Motel,” I replied. That was the name I went by in college.

“But you’re nothing like him!” Thaddeus remarked. “He was a nervous, hyper guy, and you’re very calm and relaxed.”

This is the one piece of evidence I have that meditation works.

SOME BOOKS ON meditation imply that you’ll quickly stumble upon inner peacefulness. Actually the precise opposite is true. You may think you’re a fairly calm, centered person, but the minute you cross your legs and attempt to count your breaths, you’ll discover there’s an out-of-control 2 AM disco inside you — in fact, two discos, each playing separate songs at ear-splitting volume, each filled with frantic dancers in mismatched polyester.

MEDITATION IS SLOW — as slow as the moon crossing the sky. If you want to change quickly, use drugs.

THIRTY YEARS AGO I went to the beach with my parents, my sister, and my brother-in-law. At one point I sat in the sand and meditated. Afterward my brother-in-law said, “That was amazing! A volleyball player ran into you, and you didn’t even notice.”

“I felt someone brush by me,” I replied.

“No, that guy ran right into you!”

Maybe I actually am good at meditation, I thought.

AFTER WE REACH our forties, we begin to notice how swiftly time passes. We can’t slow its relentless pace, but with meditation we can come close. When you sit in silence with eyes closed, an hour can become seven, or occasionally open into a spacious eternity.

THERE IS A deep and hideous truth that we all spend our lives avoiding. That’s why we constantly chatter with friends, go to Lakers games, and spend hours on Facebook: we’re desperate to distract ourselves from this one heartless fact.

Meditation asks: Suppose we stop running from the nameless demon. Suppose we turn and behold its twisted, ugly face. What will happen?

OF THOSE WHO practice meditation, some give up, because trying to still the mind is futile and absurd. Others continue meditating, because trying to still the mind is futile and absurd, but they have a taste for absurdity.

IN 1984 MY girlfriend broke up with me. Devastated, I went to a Benedictine monastery near Elmira, New York, and meditated almost continually for two days. Was it better than weeping? I don’t know. I’m not very good at weeping. If I’m really miserable, I may cry two tears. This is the problem with being an American male.

MY WIFE AND I met at a poetry workshop in the East Village in 1985. The group met every Saturday from September until May. One day Violet and I both arrived early. We were the only ones in the room and sat on opposite sides of the table. For no apparent reason, we stared wordlessly into each other’s eyes, descending into infinite silence. This is a type of meditation called traspaso, because it “trespasses” the ego boundaries. Violet and I were not particularly friendly before that, but we’ve now been married twenty-eight years. This is the sort of bond wordless concentration can create.

MEDITATION IS A lot like marriage: You begin in pursuit of ecstasy and eventually settle for mild contentment. After twenty years you realize that contentment itself is a kind of ecstasy.

ONCE YOU COMMIT yourself to a meditation session, the room’s temperature suddenly becomes evident. You notice that you’re uncomfortably chilly or hot. But is it so unpleasant that you should stop meditating and get a sweater, or remove a sweater? A dialogue begins between the part of you that’s meditating and the part of you that’s never meditating:

Meditator: I’ll be all right.

Nonmeditator: You’ll catch a cold! You’ll regret this for two weeks!

Meditator: You worry about everything.

Nonmeditator: You worry about nothing.

Meditator: I’m not supposed to be worrying. I’m supposed to be meditating. [Grows silent.]

Nonmeditator: You’ll catch a cold.

Meditator: Shut up!

IN MEDITATION YOU become vividly aware of breathing. The rest of the time we don’t notice our inhalations and exhalations, but closing the eyes brings this mostly involuntary action to the forefront of awareness. Breathing is a quiet internal labor that never ceases. We are completely dependent on an invisible ocean of air to sustain us. Air is much like God: an unseeable, omnipresent entity that gives us life.

MEDITATION MAY BE viewed as an action or as an abstention from action. In the first case, its merits are debatable. In the second, they are indisputable. Quite possibly meditation will get you nowhere, but most of us have a desperate need to be nowhere. Modern existence is a constant contemplation of brightly lit screens. We live our lives on the edge of a headache, with no escape from ubiquitous stimuli. It’s highly salubrious to sit twice a day and search for the Absolute, if only because it forces us to turn off the fucking TV.

WE LIVE IN a visual culture. When a young woman wants to know how to tile a floor, she searches for a video on YouTube. To entertain ourselves, we stream a movie on the laptop or binge-watch TV shows. In such a culture meditation is radical, because it removes our field of vision. When you close your eyes, the world becomes limited to the sounds of passing cars, workers hammering in the distance, and muffled voices. Sound-reality is much more fluid than visual-reality. A mooing cow can become a laughing man.

IS IT POSSIBLE that everyone who possesses wisdom does some form of meditation? Yes. You can almost see in people’s faces how many hours they’ve sat in silence.

“STRUGGLE IS THE essence of life,” my guru used to say. And meditation is certainly a struggle. For eight years I was a substitute teacher. Meditating is a lot like forcing a class of unruly thirteen-year-olds to study irregular verbs.

AROUND FIFTEEN YEARS ago trees began speaking to me. I don’t usually hear words — I just have a sense of consolation and guidance — but sometimes there is a distinct message. A tree in Brooklyn said to me today: Most of the time we seek what we don’t have, but sometimes we seek what we already have. This tree is describing meditation.

AS I STUMBLED into the Church of the Most Holy Redeemer on East 3rd Street in Manhattan, the priest was giving a sermon. “Put Christ first,” he said. “If you put yourself first, your life will be troubled. If you put Christ first, your life will be full of blessings.” You can have all the pleasures of the world, he explained, so long as Christ still comes first. (What a deal!)

I’m saying the same thing: Put meditation first. Meditate twice a day, if only for three minutes. Don’t give up anything else in your life. Don’t change your diet. Just put meditation first, for six minutes a day.

NEVER TRY TO “live in the moment.” It’s like attempting to shrink your body down to the size of a molecule.

MEDITATION IS AN optimistic practice. The theory is that, by closing your eyes (or leaving them half open) and doing nothing, you can change your consciousness. Most people are too pragmatic to accept this harebrained notion, but scientific studies suggest that it’s true.

YOU DON’T HAVE to meditate upon waking each morning. You can wait till you’re in a doctor’s waiting room filled with frayed copies of Family Circle magazine. Or stay in the car while your husband goes into Best Buy. Close your eyes; count your breaths. Don’t expect inner awakening. Don’t expect happiness. Prepare yourself for boredom and mild exasperation. After a few minutes you’re free to return to the manifold distractions of earthly life.

MEDITATION IS AN elusive subject to describe. It’s like writing about the color blue.

IN THE EARLY 1970s, there were numerous slogans to summarize the spiritual life: “Be here now.” “Love, serve, remember.” “The universe is perfect.” “Everything is everything” was probably my favorite. They all seem archaic now, like Coca-Cola ads from the 1920s. In this apocalyptic era of hurricanes, mass shootings, Donald Trump, ISIS, and millions of refugees, no one wants to “be here now.” Everyone wants to watch Game of Thrones while simultaneously texting on a cell phone.

MEDITATION IS LIKE practicing the guitar, but without the guitar.

THERE AREN’T MANY synonyms for meditation in English. Ananda Marga uses the term sādhanā, which derives from the Sanskrit for “effort.” I’ve invented other phrases to describe meditating: “brain-cleansing,” “cross-legged nonthinking,” “silence-chewing,” “mind-yoga.” Sometimes I refer to meditation as “self-kidnapping”: you stick a revolver in your own ribs, throw a bag over your head, and drive yourself to a warehouse where you sit in silence, awaiting ransom.

IT’S A BIG mistake to expect joy and happiness from meditation. That’s like expecting bliss from a bag of pinto beans. It’s much more logical to expect bafflement: Why am I meditating? What can this possibly achieve? These questions recur throughout the decades.

I DON’T MEDITATE to achieve mystical heights, but rather to appreciate the rest of my life. I want to wash the dishes with gratitude, like a slow-motion dance.

Mostly, though, I meditate to “kill time.” (I like this violent, somewhat outdated phrase.) Once you have murdered time, you can continue with the rest of your day nonviolently.

MEDITATION IS LARGELY a pretense. Sitting with eyes closed and legs elegantly folded, you resemble an ancient sage. Inside, you’re still the same idiot you always were.

ONE VIRTUE OF meditating is that you learn to forgive yourself: each day you fail at pure concentration, and each day you compassionately accept your failure. Ideally this self-forgiveness will lead to friend-forgiveness, spouse-forgiveness, even world-forgiveness.

MY PARENTS WERE Communists, and my father used to tell this joke: A Communist is giving a speech. At a climactic moment he shouts, “Come the revolution, we’ll all have strawberries and sour cream!” A voice from the back of the crowd replies, “But I don’t like strawberries and sour cream!” The orator pauses, then announces, “Come the revolution, you’ll like strawberries and sour cream!”

This joke conveys a great paradox of political transformation: Just jailing all the capitalists and setting up an equal distribution system is insufficient. Individuals must evolve somehow. We need personal transmutation, what the Soviets called a “new man.” But how do we create this new self? The best tool for self-transformation I’ve found is conscious breath-awareness. Crystals are worthless. Incense is annoying. New-age music is awful. Most “spiritual” books are nonsense. What’s helpful is to sit still and observe the fretful mind.

WE ALL LIE to ourselves every day, especially about our emotions. We tell ourselves we’re happy when we’re actually anxious, dismayed, resentful. When you close your eyes and listen to your breathing, you discover what a liar you are.

THE BIGGEST SURPRISE about meditating — and it remains a surprise after four decades — is how ineffective I am at controlling my own thoughts. In normal life my mind seems to work fine: I choose words and say them. I tell my hand to move, and it does. But closing my eyes and attempting to quiet my thoughts is almost impossible. The mind is a formidable adversary! You try to shut out the world, and the world pours in. You go to a quiet room and close your eyes, and suddenly you remember your fourth-grade teacher, or a friend you haven’t seen in thirty-seven years, or a visit to Puerto Rico. The riches of this earth arrive, in disarray.

Sometimes, though, you can undress the mind — remove, one by one, the mind’s habitual garments. Afterwards the mind stands momentarily naked.

EACH OF US feels that we are separate from our environment, an island of ego looking out through eyeholes. In fact, our lungs are in constant dialogue with the atmosphere, and with all the earthly plants and animals producing that atmosphere. This dialogue literally gives us life. Separation is illusory; atmospheric unity is truth.

JOAN OF ARC heard celestial voices in church bells. Dr. Seuss wrote his first book, And to Think That I Saw It on Mulberry Street, after taking a trip to Europe and hearing the ship’s engines say the title over and over.

I suspect that invisible beings are constantly speaking to us: through a stream, or the wind, or the subway. Meditation may open our ears to these benevolent voices.

THERE ARE MANY arguments against meditation. One is that it shields us from the passions and grime of the world. It creates a manufactured bliss, immune to the oscillations of human emotion. Is it really better to stay in a middle range of emotion than to have highs and lows? Don’t we occasionally want to fall into a rage, burst out weeping, or scream at traffic?

As a prospective meditator — or a current one — you should consider this problem.

HAS MEDITATION IMPROVED my life? I can’t tell. There’s only one of me. If I had an identical twin who’d never meditated, scientists could examine the two of us and analyze the differences. As it is, I can only guess. I do suspect that, had I never performed sādhanā, trees would not speak to me.

IF MEDITATION IS addictive, is it any better for us than drugs? Undoubtedly. Old stoners ruin their lungs. Speed freaks die young. Cokeheads inflate their egos and eventually go bankrupt. Meditation makes one younger, not older. It “strengthens the immune system,” as we say nowadays.

INCREMENTAL PROGRESS APPEALS to me. I apply this method to books and records. I just finished the opera Gianni Schicchi, which I listened to in two-minute increments over the course of five months. Meanwhile I was nibbling away at Jane Austen’s Persuasion. Each day I tootle a brief improvisation on my plastic flutophone.

I enjoy the idea of slowly achieving mastery.

THE MOST PAINFUL place to meditate is in a quiet room with a ticking clock. I would rather do my sitting practice in the midst of the Russo-Japanese War than next to tick-tock, tick-tock.

MEDITATION IS SUPPOSED to empty the mind the way a pump empties water from the bilge of a ship. To be honest, I never quite feel empty after I’ve meditated. But I do feel emptier.

ACTUALLY ONCE IN my life I did feel empty. In 1975, the day after attending a retreat with Swami Muktananda in Ocala, Florida, I was walking down a sidewalk and saw an azalea bush. Suddenly I had no thoughts! I could see the azaleas lucidly, without any interference from ideas, concepts, memories. I felt fulfilled, timeless — and a little scared: What if I never had another thought again?

Since then, I haven’t stopped thinking.

ONE DANGER OF meditation is the “rubber-band effect.” My old friend Satyamundi coined this term in 1979 for the tendency to “snap back” after long periods of virtuous and selfless action. Satyamundi would be scrupulous in his spiritual practices for months, then suddenly run off to visit a prostitute. So don’t try to be perfect.

MY FRIEND BARIUM was telling me he had started to write a book about his sex life. “Then I realized,” he said, “I don’t have a very interesting sex life.”

“How do you know?” I replied. “You can’t see what anyone else is doing in the bedroom. And porn is no help — those people are just acting.”

Meditation is the same way. I have no idea whether my meditation life is exemplary or lousy. There’s even a meditational equivalent to porn: videos of swamis entering samādhi (union with the divine). But, just like porn actors, these swamis may be pretending. It’s as easy to fake spiritual bliss as it is to fake sexual ecstasy.

I’M CAT-SITTING FOR a phlegmatic tabby named Baby. Last night was the first time I meditated in the house, and Baby playfully rubbed her muzzle on my folded hands. Perhaps cats are drawn to a meditator because they sense it’s a person aspiring to be catlike.

MEDITATION IS THE closest humans come to purring.

AT SOME POINT your practice will be threatened — by a sudden emergency, a family crisis, a crucial deadline. Feel free to stop meditating or, conversely, to charge into the face of the enemy and meditate twice as long.

WISDOM IS FOUND not in books or intellectual lectures but in the struggle to hear silence.

I PROJECT AN unnecessary piety on my meditation practice. Meditating should be the same as taking a shower: an act of renewal without “spiritual” connotations.

IF YOU OFFER your meditation to God, it becomes a prayer. If you offer your meditation to the universe, it becomes an affirmation. If you offer your meditation to humanity, it becomes activism.

DON’T BE AFRAID of the word God, but don’t get too excited about it either.

BOB JACOBSON WAS an artist who lived in a trailer near me in the Catskills. The outside of his home was an art gallery of sorts, bedecked with paintings he’d made on aluminum panels. He also carved abstract wooden sculptures in his front yard.

“No one knows how to look at art anymore,” Bob once told me. “You should be able to gaze at a painting for an hour.”

A few months later he elaborated: “You can look at anything as if it’s a painting. Sometimes I’ll go into the woods and just stare at the scene in front of me as if it were a Cézanne canvas.”

Bob Jacobson died a few weeks ago. I just realized he was teaching me meditation.

YOU RECHARGE YOUR cell phone by plugging it into an electric current. You recharge your mind by plugging it into the Vast Oceanic Current of the Universe.

THE MESSAGE OF meditation is: “You already have everything you need — if not forever, at least for the next ten minutes.”

* * * *

SPARROW lives in a hamlet deep in the Catskill Mountains. After turning sixty-five, he modified his broccoli rabe recipe to include chopped prunes.

[scottguy]

A Fast Way to Fight the Worry & Anxiety (we are all feeling post election)

These thoughts bother us most when we are lying down trying to rest and our brains are to free roam and to imagine the worst for our futures. That is when this technique is most effective. (I do this exclusively lying down in bed when trying to sleep.) But you can do it anytime, sitting, standing, walking, or doing something that requires very little thought.

You concentrate on your breathing and only your breathing. You feel each breath in and each breath out. Thich Nhat Hanh (a well known Buddhist) suggests thinking these thoughts: With each breath in, "I'm alive." With each breath out, "I'm happy." (You can just shorten it to "alive" then "happy.") You may not be filled with bliss but just the temporary absence of intruding negative thoughts is a relief and feels a LOT better than twisting about in dread at the mercy of your imagination.

It takes practice. It is absolutely normal for our brains to wander. At the start your brain will wander every two to three breaths. Do not get mad at yourself. Our minds are slippery things and that is absolutely normal. Expecting expertise at this without practice is counterproductive because you will give up.

When your mind slips, just notice it, think, "Ooops" or "Oh well," and start over. You may have to restart 20 times after just two breaths. But you will improve. It takes a lot more work at the start but the work of concentration is balanced by the lightness you feel by not worrying. Even when you restart a lot, it still works.

Our brains can only concentrate on one thing at a time, so make that your breathing. That is why this truly works. It is not "enlightenment" you are after, it is the absence of negative thoughts.

Doing this enough makes actual changes in our brains. MRI studies have shown this technique increases your grey matter which act as brakes and a control on our thoughts, especially our negative thoughts. With enough practice you can learn to keep those thoughts at bay far more easily all the time.

This, of course, is "meditation" but I hesitate to use that term because that word comes with SO MANY preconceived, cartoonish, absolutely untrue notions about how meditation "should" be done. That is all baloney! You DON'T need to be sitting with your legs crossed. You DON'T need to have your hands resting on your legs with your palms up. You don't need to be sitting on a freaking mountain top! 🙄😂

No... do this nearly exclusively when you're trying to sleep because THAT is when our unbusy minds are most vulnerable to anger and to fears of the future that are so upsetting and keep us awake. Worries like those are a kind of pain that feels like it has no treatment. But it does!

This techniques has, obviously, been known for thousands of years but, in our Western culture we eschew holistic approaches as silly. We look down on them just because they are ancient. We think only modern ideas things have value. But, many of the best ideas were figured out a long time ago.

Western medicine prefers to prescribe sedatives which are addictive and which only treat the symptoms, not the cause which is worry. (Granted if your feelings are acute then get treatment. I'm not saying never take anxiety medications if you truly can't cope! Those meds work.) But meditation also works for above average worries that aren't pathological. It stops fear and anger immediately. It's free. It's immediate. You can add meditation to your treatment if you're taking Xanax.

Try this tonight when you're twisting in turning in bed fearing the worst like we all are. You are not alone. It's every other person with a good soul.

There are a LOT of good people in the United States (even some of the fools who didn't vote). We will take care of one another.

To quote the Grateful Dead: We will get by. We will survive.

Here is wishing you peace.

[pixiedust111]

OCD, ANXIETY and OVERTHINKING!

For over a year, OCD had been killing me and I almost lost my mind and couldn't focus on anything at all. I even had struggled to sleep, to talk to the person on the other side and it was consuming a significant amount of my time. Thing is, I had OCD as a kid but then I improved over the years and almost got rid of it. But then again, something had triggered this hidden enemy and it had been a hard time. I'm continuing to use 'had', but the fact is, I haven't been cured yet. However, I'm at a better situation than before. So, I think it would be helpful to share my experience with people dealing with OCD, overthinking and anxiety.

1. Being mindful and confident. — I remember the time when I used to check over and over if the light was turned off. To get rid of this, you have to be mindful and pay attention in the present moment. It will give you the confidence that you actually did the thing, you can clearly remember it and there won't be any need for spoiling your sleep pondering over it

2. Meditation — Meditation is really, really helpful for anxiety and overthinking. You just need to take a few deep breaths and untie the knots inside your head. Focusing on the surroundings can release the thoughts.

3. Fact checking and accepting the truth — Truth will set you free! Check if there is any root cause for your anxiety and OCD thoughts. If there's not, stop thinking. If there is, check what you can do about it. If you have any control over it. If you do, take action.

4. Writing it down — This is another very helpful technique. When you capture your thoughts in some kind of written form, you give it a value, an importance. It's easy to accept the written words than verbal ones.

5. Delve into work — I always noticed that idle mind is the source of all evil thoughts. So, don't always run on autopilot. Keep yourself busy with work or hobbies. Try new things. Bring a little change in your life. For example, reorganizing house or having a tour. These practices often force ourselves to stay in present and focus on the tasks at hand.

6. Don't take it too seriously — Last but not least, do not take things too seriously. You are unconsciously pressurizing yourself by taking things too hard. What is lotted, can not be blotted. If it has to go wrong, it will. If it has to go right, it will. I may sound like a fatalist here, but there are some things that beyond our control. So, prioritize what demands most of your attention and focus on those.

I hope, anyone who is dealing with these horrible things, will get cured very soon!

[infinity-state]

Success Story: Overcoming Anger Issues with the Help of Infinity State

Meet Jamie: (Pronoun - They/Them)

Jamie had always struggled with anger issues. Growing up, they often found themselves getting frustrated over small things, leading to frequent arguments with friends and family. Jamie knew that their anger was affecting their relationships and overall well-being, but they didn't know where to start when it came to managing these intense emotions.

That’s when Jamie discovered Infinity State, a blog dedicated to mental health and self-improvement. The articles resonated with them, offering practical advice and insights on emotional intelligence, self-care, and mindfulness. Jamie decided to apply what they learned from the blog to overcome their anger issues.

Listen to what they have to say-

Hey everyone, I wanted to share my journey of overcoming anger issues and how Infinity State has played a crucial role in helping me transform my life. For years, I struggled with controlling my anger. It affected my relationships, my job, and my overall mental well-being. I often felt frustrated, misunderstood, and out of control, which led to a cycle of guilt and shame. About six months ago, I stumbled upon the Infinity State blog while searching for resources to manage my anger. The articles on emotional intelligence and self-awareness caught my attention, and I decided to give the techniques a try. The article on Understanding Emotional Intelligence was a game-changer for me. I learned that recognizing and understanding my emotions was the first step toward managing them. I started practicing self-reflection, as the article suggested, and began identifying the triggers that set off my anger. I also incorporated mindfulness meditation into my daily routine, as recommended in the blog. Spending just 10 minutes each morning focusing on my breath helped me become more aware of my emotions. I began to notice when anger was starting to build, and I learned to pause and take a step back before reacting. The self-regulation tips from the blog taught me to replace impulsive reactions with healthier responses. I started using techniques like counting to ten and taking deep breaths when I felt my anger rising. These simple strategies helped me regain control and approach situations with a calmer mindset. Building Empathy and Understanding The blog's emphasis on empathy and understanding others' perspectives was another turning point for me. I realized that my anger often stemmed from misunderstandings and unmet expectations. By actively listening and trying to see things from others' viewpoints, I was able to resolve conflicts more effectively and reduce the frequency of my angry outbursts. One of the most impactful changes I made was incorporating gratitude into my life. Inspired by the Power of Gratitude article, I started keeping a gratitude journal. Each day, I wrote down three things I was thankful for. This simple practice shifted my focus from what was wrong in my life to what was going well. It helped me develop a more positive mindset and increased my overall happiness. With the help of Infinity State, I've made significant progress in managing my anger issues. My relationships with family, friends, and colleagues have improved dramatically. I no longer feel trapped by my emotions, and I've gained a sense of control and peace that I never thought possible. I want to extend my heartfelt gratitude to Infinity State for providing such valuable resources and insights. If you're struggling with anger or any other mental health challenges, I encourage you to explore the blog and take those first steps toward positive change. Remember, you're not alone, and change is possible with the right support and determination. Thank you for being part of my journey.

[echowisdom]

Plant-Based Wellness: The Path to a Vibrant, Healthy Lifestyle

Introduction

In recent years, there has been a growing movement towards plant-based living. This shift is not merely a trend but a profound change in how we perceive our health and the environment. Embracing a plant-based lifestyle is not just about food choices; it encompasses a holistic approach to wellness that includes nutrition, physical activity, mental health, and environmental stewardship.

Benefits of a Plant-Based Diet

Nutritional Excellence

Plant-based diets are rich in essential nutrients that are often lacking in traditional diets. These nutrients include:

Vitamins and Minerals: Such as vitamins A, C, E, and K, as well as potassium, magnesium, and folate.

Fiber: Crucial for digestive health and maintaining a healthy weight.

Phytonutrients: Compounds found in plants that have antioxidant and anti-inflammatory properties.

Disease Prevention

A diet centered around plants has been shown to reduce the risk of chronic diseases, including:

Heart Disease: Lower cholesterol levels and improved heart health.

Diabetes: Better blood sugar control and reduced insulin resistance.

Cancer: Lower risk of certain types of cancer due to the anti-inflammatory properties of plant foods.

Check Arta Hanssen plant based diet.

Weight Management

Plant-based diets can help maintain a healthy weight due to their lower calorie density and higher fiber content, promoting satiety and reducing overall calorie intake.

Components of a Plant-Based Lifestyle

Whole Foods

Focus on whole, unprocessed foods such as:

Fruits and Vegetables: Fresh, frozen, or dried without added sugars.

Whole Grains: Brown rice, quinoa, oats, and barley.

Legumes: Beans, lentils, chickpeas, and peas.

Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds.

Balanced Nutrition

Ensure a balanced intake of macronutrients and micronutrients by including:

Proteins: Tofu, tempeh, edamame, and plant-based protein powders.

Healthy Fats: Avocado, olive oil, and coconut oil.

Carbohydrates: Sweet potatoes, whole-grain bread, and pasta.

Mindful Eating

Adopt mindful eating practices to enhance your plant-based journey:

Chew Thoroughly: Aid digestion and nutrient absorption.

Eat Slowly: Enjoy your food and recognize hunger and fullness cues.

Stay Hydrated: Drink plenty of water and herbal teas.

Physical Wellness

Regular Exercise

Incorporate various forms of exercise to complement your plant-based diet:

Cardio: Running, cycling, swimming, or dancing.

Strength Training: Weight lifting, resistance bands, or bodyweight exercises.

Flexibility: Yoga, Pilates, or stretching routines.

Rest and Recovery

Allow your body to recover with adequate sleep and relaxation techniques:

Sleep Hygiene: Maintain a regular sleep schedule and create a restful environment.

Relaxation Techniques: Meditation, deep breathing, or gentle yoga.

Mental and Emotional Wellness

Stress Management

Implement strategies to manage stress effectively:

Mindfulness Meditation: Practice being present in the moment.

Breathing Exercises: Simple techniques to reduce anxiety and promote relaxation.

Physical Activity: Regular exercise can significantly reduce stress levels.

Positive Mindset

Cultivate a positive mindset to support your wellness journey:

Gratitude Practice: Keep a gratitude journal or reflect on things you are thankful for.

Positive Affirmations: Use affirmations to reinforce positive thoughts and behaviors.

Community Support: Engage with like-minded individuals for motivation and encouragement.

Environmental Stewardship

Sustainable Living

Embrace practices that contribute to environmental sustainability:

Reduce Waste: Minimize single-use plastics and opt for reusable alternatives.

Compost: Turn food scraps into nutrient-rich soil.

Conserve Water: Use water-efficient fixtures and mindful watering practices.

Ethical Choices

Make ethical choices that align with a plant-based lifestyle:

Support Local Farmers: Buy local produce to reduce carbon footprint and support local economies.

Choose Organic: Opt for organic produce to avoid harmful pesticides and support sustainable farming practices.

Animal Welfare: Avoid products that involve animal cruelty and exploitation.

Recipes for Plant-Based Living

Breakfast: Overnight Oats

Ingredients:

1/2 cup rolled oats

1 cup plant-based milk

1 tbsp chia seeds

1/2 banana, sliced

1/4 cup berries

1 tbsp nut butter

Instructions:

Combine oats, plant-based milk, and chia seeds in a jar.

Stir well and refrigerate overnight.

In the morning, top with banana, berries, and nut butter.

Lunch: Quinoa Salad

Ingredients:

1 cup cooked quinoa

1/2 cup cherry tomatoes, halved

1/2 cucumber, diced

1/4 red onion, finely chopped

1/4 cup parsley, chopped

2 tbsp olive oil

1 tbsp lemon juice

Salt and pepper to taste

Instructions:

Combine quinoa, tomatoes, cucumber, red onion, and parsley in a bowl.

Drizzle with olive oil and lemon juice.

Season with salt and pepper and toss to combine.

Dinner: Lentil Soup

Ingredients:

1 cup lentils

1 carrot, diced

1 celery stalk, diced

1 onion, chopped

2 cloves garlic, minced

4 cups vegetable broth

1 tbsp olive oil

1 tsp cumin

1/2 tsp turmeric

Salt and pepper to taste

Instructions:

Heat olive oil in a pot over medium heat.

Add onion, garlic, carrot, and celery, and sauté until softened.

Add cumin and turmeric, and stir for 1 minute.

Add lentils and vegetable broth, bring to a boil.

Reduce heat and simmer for 30-40 minutes until lentils are tender.

Season with salt and pepper.

Snack: Energy Balls

Ingredients:

1 cup dates

1/2 cup almonds

1/4 cup oats

2 tbsp cocoa powder

1 tbsp chia seeds

1 tbsp coconut oil

Instructions:

Combine all ingredients in a food processor and blend until smooth.

Roll mixture into small balls.

Refrigerate for at least 30 minutes before serving.

Practical Tips for Transitioning to a Plant-Based Lifestyle

Start Slowly

Begin by incorporating more plant-based meals into your diet gradually:

Meatless Mondays: Commit to one plant-based day a week.

Plant-Based Swaps: Replace dairy milk with plant-based alternatives and meat with legumes or tofu.

Educate Yourself

Learn about the benefits and practicalities of plant-based living:

Read Books and Articles: Gain knowledge and inspiration from various sources.

Watch Documentaries: Visual content can provide compelling insights and motivation.

Plan Ahead

Preparation is key to maintaining a plant-based lifestyle:

Meal Prep: Prepare meals in advance to save time and ensure you have healthy options available.

Grocery Lists: Make a list of plant-based staples to keep your kitchen stocked.

Stay Flexible

Be adaptable and open to trying new foods and recipes:

Experiment with Flavors: Use herbs and spices to enhance the taste of your meals.

Try New Recipes: Explore different cuisines to keep your diet exciting.

Conclusion

Transitioning to a plant-based lifestyle is a journey that offers numerous benefits for your health, well-being, and the planet. By focusing on whole, nutrient-rich foods, incorporating regular physical activity, managing stress, and making environmentally conscious choices, you can achieve a vibrant and healthy lifestyle. Remember, it's not about perfection but progress. Every plant-based choice you make contributes to a healthier you and a healthier world. Embrace the journey, and enjoy the vibrant life that comes with plant-based wellness.

[h2yoga]

Yoga For the Elderly: A Guide to Aging Gracefully

With aging, muscles tend to lose their flexibility, making daily activities difficult to manage. As a result, it becomes a herculean task to uphold physical and mental well-being. This is a shared perception amongst every individual entering their 60s. But there is a remedy to curb such a prevalence, which can be made possible by practicing yoga. This ancient form of yoga practice holds a myriad of holistic and wellness benefits.

Right from enhancing moods, balance, and strength, there are endless benefits of practicing yoga for senior adults. Want to know how yoga in Gurgaon emerges out to be transformative paving a path towards joy and wellness for the elderly? Here are a few reasons as to why yoga proves beneficial for seniors and older adults:

Enhances Bone Strength

Reduced bone density is a common concern in older adults. Studies indicate that yoga enhances bone density in those people who have suffered bone loss in the past or are fighting osteoporosis. Multiple yoga postures aim at putting pressure on bones that further boosts the generation of bone-building cells.

Enhances Balancing Ability

Reduced balancing ability is another common issue witnessed amongst seniors over 65 years. Experiencing difficulties in balancing oneself may also lead to falls and injuries. Indulging in yoga practices that focus on building balance helps strengthen muscles that are responsible for stability while standing and walking. Different yoga postures, such as side plank, tree, and half moon postures, can be tried to enhance the balancing ability to prevent potential risks and injuries.

Relieves Aches and Pain

Yoga can effectively alleviate different types of chronic pain and other body ache issues caused by repetitive stress on the body and arthritis. Compared to weight-bearing exercises, yoga goes gentle on the body of seniors. It also eases the overall tension and eliminates pressure.

Improves Concentration

Cognitive changes occur with aging, and thus, seniors may face issues in concentration and multitasking. Indulging in meditation and pranayama activates the brain and the nervous system, further improving focus and memory. Pranayam promotes mental calmness and induces a state of relaxation in the brain by gaining control over the breath. On the contrary, meditation besides just calming the mind, also aims at minimizing distractions.

Keeps you in a Good Mood

Most of the elderly people experience an emotional state of loneliness and isolation. With that said, enrolling oneself in a yoga class gives an excellent opportunity to seniors to make new pals. Yoga classes can help seniors build their own community who share the same thoughts and wellness goals. Hence, it is easy to predict that yoga serves as a stress buster that also promotes positive moods and keeps depression at bay. One feels more energetic, more happy and obviously less anxious by practicing yoga daily.

Enhances Sleep Quality

Insomnia and lack of sleep are other common issues associated with aging. But the good news is that even such disrupted sleeping patterns can be resolved with yoga. Practicing this ancient form of wellness helps in reducing stress levels and induces relaxation. Incorporating light stretching exercises and meditation before bedtime enhances the quality of sleep quality and the seniors may soon find themselves catching those Z’s in style.

Take Charge of your Health and Breath: Join H2 Yoga Classes Now!

Aging is inevitable but it doesn't necessarily mean that you have to age with those back aches and joint pains. Aging gracefully has its own hacks, the best one being practicing yoga for a healthier and happier old-age life. Are you also someone who wishes to age gracefully the yoga way? Join H2 yoga classes in Gurgaon today to rejuvenate your body and mind and get a quick dose of happiness.

We have the best yoga trainers in Gurgaon who excel in training seniors, taking into account their health issues and mobility to stretch toward wellness. Rediscover flexibility at our yoga classes in Gurgaon and get ready to experience the transformative power of yoga that can be life-changing. Reach out to us now and enroll yourself in the best yoga Classes in Gurgaon to invest in future health!

[richardhovan]

Benefits Of Music Meditation

What Is Music Meditation

Meditation is the way to achieve calm and piece states of mind by sitting quit and concentrating on your thoughts. But music meditation is the combination of music and meditation to achieve the same goal. Meditation is the ancient approach to achieving peace of mind. However, in recent years new form of meditation has emerged, music meditation. This meditation form is the best for those who love music. Let’s discuss more about music meditation with Richard Hovan, who lives in Round Rock Texas USA. He is a music lover.

How It Is Done

To do music meditation soft music is used to listen. By listening to calm music while focusing on one’s breath individuals can achieve the same benefits of traditional meditation in a very enjoyable way. Music has the power to relax the body and mind. A combination of soft music and meditation is called music meditation.

Benefits Of Music Meditation

There are many benefits of music meditation. Let’s discuss one by one with Richard Hovan in this blog.

No need to sit forcefully:

Unlike traditional meditation, where you have to sit quit and focus on your breath. This can be quite uninteresting to today’s generation. If you are unable to do traditional meditation then this is the best option for you to do meditation. If you love listening to music then you just need to feel the music with closed eyes. This is the way of enjoying soft music by sitting quietly.

Reduce The Symptoms Of Anxiety And Depression

Improve Sleep Quality

Bad sleep quality causes many health issues. If you are also suffering from bad sleep quality then you should try to know the reasons for that. One of the best ways to encounter bad sleep is meditation. there are different forms of meditation. You can choose one of them according to your choice. If you love music then music meditation is the best option for you. Music meditation will wipe out your tension, which is the major cause of bad sleep.

Improve Stress Management

Stress is the main gate for many health problems. To live a healthy and happy life it is better to keep the main door of health problems shut down. To manage the stress you can use music meditation to make your life better.

Helps To Achieve Piece Of Mind

Piece of mind is very important to live a happy and healthy life. In today’s busy life, it is becoming very difficult to achieve peace of mind. Workload, tension, stress, etc are the main causes of lack of peace in life. But with music meditation, we can achieve peace of mind. Ad soothing tunes of music in your meditation, if you are unable to do traditional meditation. This will enhance the way of practicing meditation in your life. Music has healing power. Use it in a unique way with meditation to heal your body and mind.

Helps To Control Overthinking

Overthinking is the cause of anxiety and anxiety is the cause of depression. To live a happy and joyful life it is very important to control your thoughts. To control thoughts meditation plays a very important role. Many types of research have shown that meditation is the best way to control unnecessary thoughts, which leads to several health issues in humans.

Wrapping up:

Richard Hovan: May research has shown that music meditation is one of the best ways to face many mental problems. By opting for this meditation approach you can achieve a calm and peace state of mind. So if you are feeling stress anxiety and depression then you should try meditation. If you are not able to do traditional meditation then you can opt for music meditation to calm your mind.

[drvitaltips]

Meditation for the Modern Mind: Finding Stillness in a Chaotic World

The cacophony of modern life rarely grants our minds a moment of silence. Notifications ping, emails pile up, and our thoughts race endlessly between commitments, worries, and fleeting distractions. Meditation, an ancient practice with newfound relevance, offers sanctuary in this storm. Think of it as a mental reset, a way to train your attention, and a tool to cultivate unshakeable inner peace – even when the world around you swirls with chaos.

Understanding Meditation

A lot of people have weird ideas about meditation – they think it's about making your mind empty, or like, you gotta change your whole view on life. But the truth is, meditation is way simpler. It's really about being present – noticing those thoughts and feelings that pop into your head, but chillin' and not getting all worked up about them. Science Says it Works (Yep, Really!) Turns out, meditation isn't just for hippies anymore. Scientists have been studying it for years, and guess what? There's solid proof that it can: - De-stress you: Less anxiety, better chill-out skills. - Help you focus: Think of it like a workout for your attention muscle. - Get your emotions in check: Less freak-outs, better ways to cope. - Make you nicer: Meditation can boost that compassion thing. - Keep you healthy: Some research even says it messes with your immune system in a good way! Fun Fact: Did you know meditation can actually change the way your brain is wired? It's all about getting those attention and self-control areas stronger. Okay, But How Do You Even Meditate? There's more than one way to do it right! Here are some of the most popular kinds: - Mindfulness of Breath: Just follow your breath in and out, in and out. Notice how it feels. That's basically it. - Body Scan: Pay attention to all the different sensations going on in your body, from your toes all the way up to your head. - Guided Meditation: Great for beginners – apps or teachers lead you through the steps. - Mantra Meditation: Get focused by repeating a word or phrase over and over. - Loving-Kindness Meditation: Spread good vibes by thinking about all the positive stuff you wish for yourself and others. Remember: There's no pressure! Even a few minutes of meditation most days is a worthwhile habit. Start small, try different methods, and find what clicks with you. Want to Dig Deeper? - Check out research from the National Center for Complementary and Integrative Health for more on the science of meditation: Finding Your Meditation Groove: Time, Space & Setup - When should I do this meditation thing? Honestly, there's no perfect time. Some folks swear by mornings to set a chill tone for the day, others like winding down with it before bed. The key? Find a few minutes whenever you can reliably be alone. Even just 5 minutes to start is totally awesome! - Where's the ideal meditation spot? Anywhere quiet where you won't be bothered! Bedroom corner, a comfy chair... Doesn't have to be fancy. Bonus points if you can turn off your phone or set it to 'Do Not Disturb'. - Get comfy, not sloppy: "Posture" sounds formal, but it's simple – sit up straight-ish, but not stiff like a statue. Shoulders relaxed, maybe on a cushion or a regular chair. Eyes closed or a soft gaze downward helps keep distractions out. Meditation Hacks for Beginners - The timer is your friend: Start small! Even 5 minutes is a win. Apps are great for timing your sessions and gradually making them longer. - Ditch the tight clothes: You want to be able to breathe, right? Loose, comfy stuff prevents fidgeting. - Apps aren't cheating: If you're the type who likes following directions, there are TONS of guided meditation apps. Some are even free! Check out Headspace or Calm for starters: - Headspace: https://www.headspace.com/ - Calm: https://www.calm.com/ "Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment." Buddha Extra Tip: Don't get discouraged if your first few tries feel weird or your mind wanders. That's meditation in a nutshell – it's about noticing that wandering and gently bringing your attention back. Just stick with it, and it gets easier over time! Your Meditation Journey: A Step-by-Step Guide - Find your chill spot and get comfy: Choose how you want to sit (chair, floor cushion, whatever). Let's let go of tension – take a couple of big, deep breaths in... and out. Notice where your body touches the chair, how your feet feel on the floor... this helps you get present. - Choose your focus: Your breath is your best friend here. Notice how your belly moves with each breath, or maybe the feeling of air going in and out of your nose. Whatever works! - Monkey mind alert! Your mind will go wandering – daydreams, to-do lists... totally normal! The trick is noticing when it happens, and without being mad at yourself, gently bring your attention back to your breath. - Open up, no pressure: Okay, once you've got the breath-focus down, try being aware of other things – any sounds you hear, the way your body feels, emotions popping up. Don't get attached to any of it, just watch it all come and go. Things to remember: - Baby steps, big wins: Start with just a few minutes a day and go longer as it feels comfortable. - Don't be hard on yourself: Our minds are chatterboxes, that's their job! The whole point of meditation is practicing that gentle redirection every time you get distracted. - Progress, not perfection: Some days will feel awesome, others will be a struggle. Doesn't matter – just showing up is what counts! "The mind is everything. What you think you become." Buddha

Mindfulness: It's Not Just for Sitting Still So, you've gotten the hang of focusing on your breath or doing a body scan... but what about when real life throws stuff at you? Here's how mindfulness can make a difference in everyday moments: 1. Mindful Munching - Ditch the distractions: Put the phone down, turn off the TV. Eating shouldn't be a side activity! - Engage your senses: How does that food look? Smell? What happens when you take a bite – are there different textures, bursts of flavor? - Slow your roll: Notice the act of chewing, swallowing. It helps you appreciate the food more AND aids digestion. 2. Walking with Purpose - It's not about getting anywhere: This is about being aware of moving your body. Feel your feet on the ground, your arms swinging, the air around you. - Notice the environment: Instead of being stuck in your head, really look at things. The colors of buildings, the shapes of leaves... it's surprising what you miss when you're rushing around! - Bonus points: Try barefoot walking (if it's safe). Super grounding experience! 3. Being Truly Present with People - Listen like you mean it: Put full attention on the person talking. Don't just wait for your turn to speak! - Check your reactions: Before snapping back in anger or defensiveness, notice that emotion rising up. Gives you a second to choose a wiser response. - Compassion boost: Remember, everyone is struggling with stuff in their own heads, just like you. A little bit of kindness goes a long way. Mindfulness Anytime, Anywhere: More Ideas - Washing dishes: The warmth of the water, the feel of the sponge... oddly relaxing! - Brushing your teeth: Focus on the bristles, the minty taste, instead of mental to-do lists. - Those annoying waits: In line, in traffic... use it to take mindful breaths instead of getting frustrated. https://www.youtube.com/watch?v=U9YKY7fdwyg FAQs: Addressing Common Questions and Concerns - "I can't stop my thoughts!" Don't worry, nobody can! Meditation is about noticing your thoughts, not banishing them. - "I always fall asleep when I try to meditate." This often indicates a need for restorative rest. Try meditating after a good night's sleep, or slightly earlier in the day. - "I have a physical condition; can I still meditate?" Absolutely! There are modifications for various needs, and guided meditations may be especially helpful. Facts vs. Myths: Debunking Misconceptions About Meditation - Myth: Meditation is inherently religious. Fact: While rooted in spiritual traditions, meditation can be entirely secular, focusing simply on mental training. - Myth: You need to sit for hours to get benefits. Fact: Even short, regular practice can have a profound impact. - Myth: Meditation is difficult to learn. Fact: Basic techniques are simple, and the more you practice, the easier it gets. Popular Meditation Techniques at a Glance Technique Brief Description Best Suited For Breath Focus Focusing solely on the physical sensations of breathing Beginners, stress relief Body Scan Bringing awareness to different parts of the body Physical tension release Mantra Repeating a word or phrase to center the mind Those with busy minds Guided Following verbal instructions from a teacher or app. Beginners, specific goals Meditation: The 'My Brain is a Jerk' Breakthrough I always thought I was my thoughts – that nonstop, anxious chatterbox in my head, full of worries, to-do lists, and random judgments. Meditation changed everything. Here's what I realized: - Step back, just watch: Meditation is like giving yourself a mental balcony. You still have all those thoughts swirling around, but you're not down in the chaos...you're watching it unfold. - "Oh hey, that's just my brain doing its thing": Once you have that distance, you see your thoughts aren't absolute truths. Sometimes they're helpful, sometimes they're total B.S. your brain spits out. - Anxiety loses its grip: When I'm freaking out, that simple realization – "This is just Fear Radio broadcasting, I don't have to buy into it" – helps me chill out way faster. It's not a magic fix, some days are still tough! But that ability to get some space from my own negativity? Major upgrade. Fun Fact: Your brain has a whole network dedicated to the non-stop "me, me, me" narrative. It's called the Default Mode Network. Meditation can actually help quiet that down over time!

Meditation: Not a Luxury, a Life Hack Life's crazy, right? Work, errands, notifications buzzing... it feels like there's never enough time to just sit and chill. But think of meditation this way: it's not a treat you indulge in, it's like going to the gym for your brain. Why it's worth making time: - Strengthens your focus: Ever feel like your brain's a runaway puppy? Meditation helps you train it to sit still when you need it to. - Lowers the stress volume: Life throws curveballs. Meditating regularly builds up your mental resilience, so you don't get knocked down as easily. - Teaches you self-kindness: Meditation isn't about getting it perfect. It's about noticing when your mind races off and gently coming back – that's training in patience and self-compassion right there. Getting Started: No Perfection Needed - Start small: Just 5 minutes a day is awesome! Trying to force long sessions at first might just make you hate it. - It's okay if it feels awkward: Everyone feels weird at the beginning. The key is sticking with it. - Find your jam: Sitting with focused breathing, a guided meditation, mindful walking... try different things till something clicks. "Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” Thich Nhat Hanh Are you ready to unlock a sense of inner stillness? If so, explore these resources to get started: - Meditation Apps: Headspace, Calm, Insight Timer - Online Courses: https://www.udemy.com/topic/mindfulness/ - Books: "Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World" by Mark Williams and Danny Penman Disclaimer: The information provided on this website is not intended to be a substitute for professional medical advice. Always consult with a qualified healthcare professional before making any decisions about your health. Read the full article

[postitforward]

If you find the winter a little trickier than other months, and the stress and cold can get on top of you, this, friends, is where meditation steps in. Because just ten minutes of mindfulness can go a long way, and taking some time out to sit down, slow down, and breathe can help center your thoughts and balance your mood. It won’t solve all your problems, but it can certainly help. It can control anxiety, lengthen attention span, improve sleep, reduce stress, and improve your health. This week, we are focusing on breathwork for vitality 🧘 to ensure your breathing helps keep you strong, active, and present. 

Then what’s the catch? Zilch 🤷 Because sometimes the best things in life really are free. It costs nothing and can be done anytime, anywhere. 

To get things started, you will meet our host Miriam, from HealHaus! She is a visual and performance artist and has been working professionally in the New York City dance and visual art world for the past 25 years. Miriam’s deep and steady Buddhist spiritual practice is seamlessly intertwined with her creative identity. HealHaus, based in Brooklyn, combines diverse healing practices and practitioners to provide folks with an inclusive space focused on health and wellbeing. All great things, we’re sure you’ll agree. 💫

So why not give it a try and join us? Just ten minutes can make a real difference.

🧘 Mindful Mondays Week One: Vitality Breathwork with Miriam, 10AM EST 🧘

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[psychreviews2]

New Year's Day, or Any Day, Guided Meditation - Emotional Feeding

Guided Meditation Instructions

Before meditating, try to notice any contractions in your body and posture and relax them.

Then follow the breath with continuity so you can catch those gaps in mindfulness where the mind throws up some feeding suggestions.

Try to catch any labels and notice any addictive feelings associated with them. Most of the time they are things you have fed on many times in the past.

This is where people can get locked in with shame, and recrimination. This leads to that lower part of the mind to give up looking for new objects and to pursue the same old ones.

Alan Watts - Accepting your Dark Side: https://www.youtube.com/watch?v=NqUt0BvgpQc

Instead keep feeding on the breath and it's delicious freshness. Really treat it like savouring food, while maintaining your continuity of the breath.

Now keep feeding until you feel satiated. You may notice that when you stop, the mind wants to go back and feed on those same old things again. Just accept how the mind is habituated, and continue feeding on the breath.

Try to keep feeding long enough so that the mind starts to let go of those thought labels. It may take some time, depending on how strong the craving is. This is especially true if you are daydreaming with relish on those old images. The intention is encouraged with elaborating on those old thoughts, and the intention then gets fixed in place with neurotransmitters, and it becomes harder to let go. You have to go back to the breath and stay there with continuity for a long-time. This is why catching intentions earlier makes it easier to meditate.

Now, unless you want to be a monk, you may want to feed on objects that are just fine in your environment. Many people are secular meditators, and want to enjoy worldly pleasures in moderation. There are other options.

When the mind brings up an old label to chew on, stay with the pleasure of the breath as a bridge, but now introduce labels with the negative aspects of those desires the habitual label is associated with. Think of how the body will be affected by feeding on that object, person, or situation. Then think of a better object, person, or situation.

As you bring up the better object there will be some resistance, and the old labels get thrown up again to the forefront. This is why enjoying the breath with the same attitude as when you anticipate eating a good, healthy meal is important. Think of freshness! Especially when you think of going out of your comfort zone. This new object is your new meditation object.

Put your mind on the fresh delicious aspects of this healthier image, and use the breath when you fall off the image. You can put this method on good or bad people, good or bad objects, and good or bad situations. A form of meditative self-regulation and imagery practice. Let the natural interest motivate you to take action.

Epilogue

Here's a quote from Mihalyi Csikszentmihalyi:

"Time is what one must find in order to develop interest and curiosity to enjoy life for its own sake. The other equally important resource is the ability to control psychic energy. Instead of waiting for an external stimulus or challenge to grab our attention, we must learn to concentrate it more or less at will. This ability is related to interest by a feedback loop of mutual causation and reinforcement. If you are interested in something you will focus on it, and if you focus attention on anything, it is likely that you will become interested in it. Many of the things we find interesting are not so by nature, but because we took the trouble of paying attention to them. Until one starts to collect them, insects and minerals are not very appealing. Nor are most people until we find out about their lives and thoughts. Running marathons or climbing mountains, the game of bridge or Racine's dramas are rather boring except to those who have invested enough attention to realize their intricate complexity. As one focuses on any segment of reality, a potentially infinite range of opportunities for action - physical, mental, or emotional - is revealed for our skills to engage with. There is never a good excuse for being bored. To control attention means to control experience, and therefore the quality of life. Information reaches consciousness only when we attend to it. Attention acts as a filter between outside events and our experience of them. How much stress we experience depends more on how well we control attention, than on what happens to us. The effect of physical pain, of a monetary loss, of a social snub depends on how much attention we pay to it, how much room we allow for it in consciousness. The more psychic energy we invest in a painful event, the more real it becomes, and the more entropy it introduces in consciousness. To deny, repress, or misinterpret such events is no solution either, because the information will keep smoldering in the recesses of the mind, draining away psychic energy to keep it from spreading. It is better to look suffering straight in the eye, acknowledge and respect its presence, and then get busy as soon as possible focusing on things we choose to focus on."

"These examples suggest that one needs to learn to control attention. In principle any skill or discipline one can master on one's own will serve: meditation and prayer if one is so inclined; exercise, aerobics, martial arts for those who prefer concentrating on physical skills. Any specialization or expertise that one finds enjoyable and where one can improve one's knowledge over time. The important thing, however, is the attitude toward these disciplines. If one prays in order to be holy, or exercises to develop strong pectoral muscles, or learns to be knowledgeable, then a great deal of the benefit is lost. The important thing is to enjoy the activity for its own sake, and to know that what matters is not the result, but the control one is acquiring over one's attention. Normally, attention is directed by genetic instructions, social conventions, and habits we learned as children. Therefore it is not we who decide what to become aware of, what information will reach consciousness. As a result, our lives are not ours in any meaningful sense; most of what we experience will have been programmed for us. We learn what is supposed to be worth seeing, what is not; what to remember and what to forget; what to feel when we see a bat, a flag, or a person who worships God by different rites; we learn what is supposed to be worth living and dying for. Through the years, our experience will follow the script written by biology and culture. The only way to take over the ownership of life is by learning to direct psychic energy in line with our own intentions." Because every time you've controlled your consciousness, you've achieved your goal. It's a feedback loop you control, so it's less stressful than trying to control outcomes that involve causes and effects that you don't control. It facilitates what in psychology is called Mastery or Learning Orientation. Your goal is to learn, not to control everything.

Dwelling with concentration on negative self-measurements, and the envy to "be somebody", and "right now" is the main obstacle to stable concentration and Flow. It can lead to feeding on pride with small attainments in your concentration before you've stayed with the breath long enough to gain more relief and pleasure. It comes from the internal commentator that will interrupt your meditation and feed too quickly. [See: The Commentator: https://youtu.be/auejzRGMa9s] You're getting feedback from the breath by every successful awareness of the in and out breath, so if you feed too quickly, just come back to the breath or the object, and enjoy the details and opportunities as you engage with them, restarting the feedback loop.  Csikszentmihalyi asks, "how engaged are you?" The answer is interacting with the breath in concentration, or interacting with your goal and chosen activity. It's the interaction, not the commentary where the magic is. Any time your brain stops and says, "what now?" The answer is interacting with the breath and or some resolution you made in the past. You can always bring it back to consciousness and start again.

Finding Flow - Mihalyi Csikszentmihalyi: https://www.isbns.net/isbn/9780061339202/

Abuhamdeh, S., Csikszentmihalyi, M., (2012). Attentional involvement and intrinsic motivation.

Motivation and Emotion, Volume 36, Issue 3, pp. 257-267.

Guided Meditations: http://psychreviews.org/category/guidedmeditations/

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Effective Stress Management

In today's fast-paced world, stress has become an almost inevitable part of our lives. Whether it's work-related pressure, personal challenges, or societal demands, stress can creep in and take a toll on our physical and mental well-being. However, the good news is that there are effective stress management strategies that can help you regain control and find your inner calm. In this blog post, we'll explore some of the most powerful techniques to help you manage and reduce stress.

1. Mindfulness Meditation

Mindfulness meditation is a centuries-old practice that has gained significant popularity in recent years for its remarkable stress-reducing benefits. This technique involves paying attention to the present moment without judgment. Regular mindfulness meditation can help you become more aware of your thoughts and emotions, allowing you to better manage them. It's a simple yet powerful tool to reduce stress and increase emotional resilience.

2. Exercise Regularly

Exercise is not just good for your physical health; it's also a fantastic stress-buster. Physical activity stimulates the release of endorphins, the body's natural mood lifters, which can help combat stress and anxiety. Whether it's jogging, swimming, yoga, or a simple walk in the park, finding a physical activity you enjoy can significantly reduce stress levels.

3. Deep Breathing and Relaxation Techniques

Deep breathing exercises, like diaphragmatic breathing and the 4-7-8 technique, can help calm your nervous system and reduce stress. These techniques promote relaxation by increasing oxygen flow to the brain, which can improve focus and reduce anxiety. You can incorporate deep breathing into your daily routine, especially during stressful moments.

4. Time Management

Many stressors arise from feeling overwhelmed by a lack of time or the pressure to meet deadlines. Effective time management can help alleviate this stress. Consider creating to-do lists, setting priorities, and breaking tasks into manageable chunks. Time management tools and apps can also be helpful in keeping you organized and reducing the feeling of being constantly rushed.

5. Seek Social Support

Don't underestimate the power of social connections when it comes to stress management. Sharing your feelings and concerns with friends, family, or a therapist can provide valuable emotional support. Sometimes, just talking about what's bothering you can help lighten the emotional load.

6. Healthy Lifestyle Choices

A healthy diet, adequate sleep, and limiting caffeine and alcohol intake can all contribute to stress reduction. When your body is well-nourished and well-rested, it's better equipped to handle stressful situations.

7. Set Realistic Goals

Setting achievable goals is crucial for maintaining a sense of control and reducing stress. Unrealistic expectations and perfectionism can lead to chronic stress. Break your goals into smaller, more manageable steps, and celebrate your achievements along the way.

8. Mindful Technology Use

In our digital age, technology can both contribute to and alleviate stress. Practice mindful technology use by setting boundaries for screen time and creating tech-free zones in your home. Unplugging from the constant stream of information and notifications can help you recharge and reduce stress.

Stress is a part of life, but it doesn't have to control your life. By implementing these effective stress management strategies, you can regain control, find your inner calm, and lead a more balanced and fulfilling life. Experiment with these techniques and adapt them to your unique needs, and remember that seeking professional help from a therapist or counselor is always an option when dealing with overwhelming stress. Stress management is an ongoing journey, and with practice, you can learn to navigate life's challenges with greater resilience and peace of mind.

[welln594]

Meditation and Breathing - Suggestions for Beginners

In an attempt to overcome my anxiety and insomnia, I began seeing a psychologist years ago during a difficult time in my life. One of his sessions would often include a guided meditation. He spoke to me in soft tones, while I lay down on the couch, deepening my breathing. These meditations lasted about 20 minutes. I was a little skeptical that they were just for me to distract from my daily life. However, I found them to be very relaxing. I felt calm and refreshed afterwards, which is something I didn't expect.

My therapist wellnessbeing complimented my breathing after one session. My therapist noticed that I could slow down my breathing and take long, deep breaths. This helped me to reach a different state. Higher consciousness? Maybe. Are you calm and relaxed? Yes, definitely. At least for some time after and during the meditation. He wanted to know if he had ever heard of this. He asked me about my years of Kundalini Yoga training with a prominent LA teacher. It was not a daily practice, but a few classes a week in the studio or in the instructor’s living room.

Breath of fire (very fast in and out breathing through the nose controlled by the diaphragm), techniques that involved filling your lungs full of air (or blowing out all of your lungs and keeping them empty) and then practicing yoga while holding the air in. This type of training can help improve your breathing technique. You can also do gong meditations by lying down on your back with your eyes closed and inhaling deeply. The instructor will bang on a large, loud gong that you feel and hear (sound waves).

My therapist suggested that I could also teach people how breathe by being a massage therapist or instructor in massage therapy. With that in mind, here are some thoughts for anyone who wants to incorporate meditation into their lives to reap the proven benefits:

* When and how often to meditate

* Establishing a positive mediation environment

* How to meditate

* Mantra or no mantra?

* Deep breathing techniques

* Clearing your mind (what to think about...or not).

* The Benefits of Mediation

* "Mindfulness." What does this really mean?

1. PICK A GOOD TIMES AND START SMALL

Did you know that Buddha sat down under the Bodhi tree ( ficus religiosa Latin) with the intent of staying there until he reached enlightenment. It is unclear how long he actually sat, but it could have been several weeks. Food was not available.

It's not necessary.

Start small. People who meditate religiously (it can be spiritual, but not necessarily religious), do so in the morning after waking up (and some people do this at 4:30 in some Sikh communities). They then do it again in the afternoon or early evening (before dinner or after).

Deep breathing before bed can help you relax. However, it is not recommended to meditate before bed. This could trick your brain and body into believing that you have slept well enough. Even though early morning meditation seems to be a great option for many people, it is important that you are realistic about your own abilities. If you don't like getting up at 6 or 5 AM to meditate, don't force yourself to do it. It's easier to do it when it's convenient for you. Then you'll be more likely keep at it.

For beginners and experienced, it is not recommended to meditate for more than a week without food or water. Most people will meditate for 15-20 minutes. However, even five minutes can be beneficial. Some long-standing practitioners may do longer meditations. Five minutes is a good starting time. It's simple and gives a beginner a taste of the benefits. For a few days or weeks, you can do this for five minutes. Next, move on to 10 minutes, 15 and 20 minutes. For me and most meditators 20 minutes seems like the sweet spot.

2. BEST PLACES TO MEDITATE

Experiential meditators can meditate at an airport, in a subway station or at a Trump campaign rally. But most prefer a quiet, not-too-bright location. Although light is not an issue, many people find it more relaxing to have a dimly lit or darkened room (candlelight works great). Many people enjoy sitting on a tree stump, a rock on a mountaintop, or on the sand at the beach, as Buddha did. No matter where you are, silence is the best.

Thich Nhat Hanh is famous for saying that he walks meditations in airports, and on busy streets. This was much to the amusement of locals. Some meditations suggest that you keep your eyes open slightly and concentrate on the space in front of you. I am of the "eyes wide closed" school. Try it out.

3. EQUIPMENT FOR MEDITATION

You don't need any special equipment. You only need to have somewhere to sit or lay down. Meditation is best done sitting up, with a solid foundation. Although lying down is acceptable, it is possible to fall asleep easily. This is not considered meditating. Deep breathing is not considered a nap. A nap is not a bad thing.

A pillow might be a good choice. Some people prefer to sit straight up with a good posture. Others may lean against a wall or cushion behind their backs and meditate on a couch or chair. A cushioned, flat mat is used by some Buddhists. On top of that, a pillow with a shape similar to a chocolate layer cake (8-10 inches) is placed. This cushion can be very comfortable and stable if you sit on it with your legs crossed or kneeling on it.

Some people sit in lotus, or half lotus. Cross-legged, one leg is on the other knee and the other on the opposite side for half lotus. Both legs can be crossed with one leg on each knee. It is difficult for most people to do this. Even those who are able to sit in this position will soon find it uncomfortable. Good posture and comfort are the main goals of sitting. It doesn't matter if you are lying down or in a different position.

Meditation can be enhanced by music, candles, and incense. Music that is not melodramatic, such as chimes, bells, random flutes, or nature sounds, can be a great way to enhance meditation. Or, nothing. Avoid music with lyrics, melody, or rhythm. Nature sounds like rain, the ocean, or

streams, can be beautiful, especially if they are in close proximity to traffic noises, sirens, garbage trucks, and other sounds. The sounds can help reduce environmental aural clutter.

A kitchen timer is a great investment. A timer can be used on your smartphone (or your dumb phone, if you don’t have one). Before smart phones existed, I used a kitchen timer. I simply enter the time that I need to meditate, usually 20 minutes. However, I sometimes add an extra minute to give myself time to settle down. A timer is a great idea. You don't have to look at the clock. You'll need to keep an eye on the clock when you first start. After feeling like you've meditated for half an hour, look at it to see that it's been less than four minutes. Then you'll be able to appreciate the value of a timer.

4. MANTRA or NO MANTRA?

Good question. Both. Kundalini practitioners also use the mantra "ong namo Gurudev Namo," which means, "I bow to my teacher." It feels non-religious to me. There are many others. It doesn't matter what they mean. The mantra is about the thought or saying of it. The sound. The repetition. It can help you to get in the right mental state. It is better to not know the meaning. Some people who were raised praying in Latin or Hebrew might be able to agree.

Keep in mind that mantras are not meant to be used as prayers if you are not a religious person. However, some sound more like prayers. This is why you should either look for a completely secular mantra or repeat a brief prayer from your religious practice.

Orgainized meditation groups or movements have been around for decades, and they can be expensive. The cost of one used to be close to $2,500, but it is now closer at $1000. It's something I know of people who have been doing for over 40 years. Howard Stern, the King of All Media is a lifetime practitioner. He follows his parents' example and says that it's one he loves and that he continues to practice every day. This is a great option if you have the means and money. You can search Google for a mantra hack that you can use. Tell no one I said this.