1. ==== ====The Benefits of Meditation.http://tinyurl.com/11rusty==== ====Benefits of Meditation:* Greater clarity of thought* More peaceful states of mind* Enhanced ability to concentrate* Increased creativity and intuitionIf youre new to meditation, your mind is running around, with thoughts like: "What should I do? Isthis really all there is to it? What am I supposed to feel?"Meditation Technique #1 Be Consistent Choose one time of day that you can easily work into yourschedule. The benefit of meditating at the same time each day is that your biorhythms willnaturally adjust to it as a habit, like waking, eating and falling asleep. Your nervous system willgrow accustomed to meditating at a particular time allowing you to enter deep meditative statesmore easily.Make sure your phone is turned off. If you have children, set aside a time when theyre at schoolor asleep.Meditation Technique #2 Create Your Space Create a boundary between you and the outsideworld even if youre only meditating for ten minutes.Meditation Technique #3 Where to Meditate? Reserve a special place in your home to meditate. Itcan be as simple as setting aside a comfortable chair or pillow, or an entire room if you have thespace. Place a candle, flowers, or any special items that have spiritual meaning for you on a tableas an altar.Creating a place that is reserved for meditation helps because Spiritual Energies gather in theplace where you meditate; making it easier each time you sit in the same spot. Like going to atemple, church, or place of worship, with regular practice all you will need to do is sit in that placeto feel settled, calm, and relaxed.It can take many months of meditation to attain theta levels consistently during your meditationpractice. Sacred Ground helps you to achieve those levels sooner, so that you can begin toexperience the life-changing benefits. Whether youre a new meditator, or are experienced, letSacred Ground take you to your inner world.
2. Meditation Technique #4 Create a Reverent Atmosphere Invent your own soothing ritual beforeyou meditate. Maybe its at night after a bath, or at dawn before the rest of the world is awake.Light a candle, take a few deep breaths, and dedicate your meditation to the unfoldment of yourhighest potential. Say a prayer, chant or burn some incense if you wish. A tranquil and reverentatmosphere helps to induce a meditative state. Some people find Meditation Music helpful.Meditation Technique #5 Position Yourself for Meditation Sit with your spine straight. Use pillowsbehind your back for support if needed. Its important to have your spine straight so energy cantravel freely up and down your spine. You may sit cross-legged or on a comfortable chair with yourfeet flat on the floor. You can also lie down, placing a pillow under your knees. If you tend to fallasleep when meditating, its best to sit up so you can stay awake.Tip: Theta is the frequency of meditation. Because theta is right on the edge of delta, associatedwith sleep, its common for beginning meditators to drift into a nap instead of meditation. If you fallasleep easily when meditating try using Brain Power. It harmonically layers theta waves with veryhigh beta frequencies to keep you awake and alert.Meditation Technique #6 How Long Should I Meditate? How long you meditate each day dependson you. A good beginning is 10 to 15 minutes per day. You might find that you naturally expandyour meditation time by adding five minutes here and there. Another way to expand the time youmeditate is to set a goal of adding five minutes each week until you adopt a natural rhythm oftwenty to thirty minutes. One of the pitfalls of beginning meditators is to be too ambitious. Trustyour intuition and start off with an amount of time that feels comfortable for you.Advanced meditators usually spend an hour per day in meditation. If you can gradually work up toforty or sixty minutes the better your progress will be. Consistency brings remarkable long-termbenefits.The key is to do it every day. The effects of meditation are cumulative. Richard Davidson, aprofessor of psychology and psychiatry at the University of Wisconsin says, "Modern neuroscienceis showing that our minds are as plastic as our bodies. Meditation can help you train your mind inthe same way exercise can train your body." Therefore, each and every minute you meditateyoure enhancing the biochemistry of your brain, building muscles that increase your mental,emotional and spiritual potential.Meditation Technique #6 Sit, Breathe and Relax When you meditate, take long slow deep breaths.Send the breath deep into your abdomen and then breathe out. Each time you breathe in imaginecleansing energy infusing your body. When you breathe out, ask your body to let go of tension andstress.Tip: To quiet a busy mind count each exhalation, starting with one going up until ten, then beginthe cycle all over again. If you forget where you are, go back to one and begin again. Do this forten minutes to slow down mental activity. In the beginning many thoughts will come and go. Whenyou notice you are thinking, bring your attention back to your breath. Linger on the peaceful spacethat lies between your thoughts. In time the space will expand.Meditation Technique #7 Relax with a Body Scan A body scan calms your nervous system,
3. releases tension and helps you feel embodied - sometimes we spend so much time in our headsthat we forget we have a body. Practicing this exercise for five or ten minutes is a meditation initself. Its also a wonderful way to settle down before you meditate.To begin, direct your consciousness to explore your left foot. Feel the physical sensations insideand around your foot. Then move your consciousness up your left leg, to your knee, thigh and intoyour left hip. Imagine traveling through the arteries, tissues and bones. You might come acrossenergy blocks or areas of numbness. You might feel tingling vibrations, as the cells come alivefrom your conscious attention. Observe the sensations. Experiment with how you can tell musclesto relax and let go simply by directing your will.Do the same with the right foot and leg up into your right hip. Direct your awareness to the rootchakra area - abdomen and buttocks. Next explore your stomach, heart and chest, traveling up toyour throat. Then move down to your left hand, feel the sensations in each of your fingers, andtravel up your arm to your left shoulder. Repeat with the right side. Explore your neck and throat;notice how you can relax and expand your throat. Travel into your brain, let your face and jawrelax. Allow the muscles around your scalp, temples and forehead to soften and relax.Tip: EEG (electroencephalogram) research has revealed that when the forehead, temples andscalp are relaxed, theta activity moves more easily into the frontal cortex. When those musclesrelax you are able to go deeper into a meditative state.Meditation Technique #8 How to Deal with the Mind Gain the benefits of meditation even if yourea new meditator. Balance your Chakras, become positive and reduce anxiety; strengthen yourimmune system, and develop your creativity, just by listening to Deep Meditation.The first goal of meditation is to notice and quiet random thoughts. In his book, Learn to Meditate,David Fontana, Ph.D. says, "By watching your thoughts and learning to identify them asdistractions you have begun the path of meditation."As you practice meditation youll become aware of how your mind runs around in circles with manydifferent thoughts and memories. At first your mind will be like a chatterbox, shifting from oneconcern to another, this is natural. You might catch yourself thinking about work or solvingproblems. You might worry about something that hasnt happened yet or remember things youforgot, like paying your credit card bill.Meditation Technique #9 Label Your Thoughts Observe the quality of your thoughts and then labelthem. "These are busy, work thoughts," "These thoughts are negative and limiting," or "Here wego again with my To Do list." Then gently return your attention to your breath and expand into thespace between your thoughts.Each time you identify the quality of your thoughts, you are making enormous strides in meditationthat will inevitably unfold in your life. In time you will become a keen observer of your inner world.Youll notice when youve fallen into negative thinking and youll learn to redirect your attention tothoughts that expand and enhance your sense of self.The highest level of thought is positive. Positive thoughts soothe your nervous system andencourage states of wholeness and well being. If negative emotions arise, such as anger, regret,
4. fear or sorrow, label them and then gently shift your attention to something positive.Meditation Technique #9 Meditate Upon Your Divine Self A powerful practice is to meditate uponyour divine self, the self who holds vast potential and gifts. Use your imagination to discover themagnificent being within. Drink from the well of knowledge that will multiply your joy and fulfillmentin life. Exploring and contacting your divine nature is what meditation is all about. GuidedMeditations that will help you create nurturing states of being and contact your higher self: GuidedMeditation, Retrieve Your Destiny, Fulfill Your Hearts Desire, Living Prayer.Meditation Technique #10 Finish with Feeling At the end of your meditation session, just sit for amoment, feeling the energies moving in your body. This pause before you leap back into the worldallows you to integrate the meditation session into your daily life.Kelly Howell, founder of Brain Sync (http://www.brainsync.com is internationally acclaimed for herpioneering work in healing and mind expansion. Her clinically proven, Brain Wave AudioTechnology is used in hospitals, biofeedback clinics and by physicians and psychologiststhroughout the world.To get started meditating check out the Center for Meditation & Transformation[http://www.brainsync.com/medctr_main.asp] experience a free online guided meditation, visit thereading room and learn more about meditation."Kelly Howell is a masterful guide in helping to integrate body, mind, and spirit. In an age wherelife is becoming increasingly hectic, her instruction is invaluable."- Larry Dossey, M D. Author: The Extraordinary Healing Power of Ordinary ThingsArticle Source:http://EzineArticles.com/?expert=Kelly_Howell==== ====The Benefits of Meditation.http://tinyurl.com/11rusty==== ====