In order to appreciate the benefits of chakra meditation, we first need to look at the significance of the chakra centers themselves.
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The purpose of meditation is the development of deep inner awareness. The Yoga Vashishtha(5:78), a classical treatise on yoga, speaks of the state “when the consciousness reaches the deep sleep state” known in Sanskrit as sushupti. The sage Sandilya in his treatise on yoga, the Sandilya Upanishad, also speaks of “when sushupti is rightly cognized [experienced] while conscious.” Ramana Maharshi also spoke frequently of this yogic state known as yoga nidra–yoga sleep. Although it is described as “dreamless sleep,” it is much, much more, for there is a deepening of consciousness in this state that does not occur in ordinary dreamless sleep.
In deep meditation we enter into the silent witness state, experiencing the state of dreamless sleep while fully conscious and aware. When approaching this state the beginner may actually fall asleep. This is not to be worried about, for such is quite natural, and after a while will not occur. From birth we have been habituated to falling asleep when the mind reached a certain inner point. Now through meditation we will take another turn–into the state of deep inner awareness. Ramana Maharshi said that even if a yogi falls asleep while approaching–or in–yoga nidra, the process of meditation still continues.
So when you have this “awake while asleep” state occur, know that you are on the right track–when it is imageless and thoughtless. “Astral dreaming” during meditation is only dreaming illusion. Not that visions cannot occur during meditation, but it is easy to mistake dreams for visions. Therefore it is wise to value only the conscious sushupti experience in meditation, within which the breath continues to be the focus of our awareness. This is the true superconscious state (samadhi).Experience with a small YOGA NIDRA AUDIO by Yogini Hemlata Sharma.
We have talked about mental distractions, but what about physical ones? Simple: scratch when you itch, yawn when tired, shift or stretch when you have a muscle cramp, and if you feel uncomfortable, shift your position. We are meditating, not torturing or coercing the body. Such distractions are normal and not to be concerned about. If we give them undue attention by being annoyed or disgusted with them, or trying to force our attention away from them, we will only be concentrating on them, and will compound their distracting power. In time most of these little annoyances stop occurring. Until then, just be calm and scratch and rub and move a little, while keeping your awareness where it belongs–on the nosetip and the breath.
What about noises? Accept them. Do not wish they would stop, and do not try to not hear them. Just keep aware of the breath, and accept the noise as part of your present situation. Neither like nor dislike it.
Care only for your meditation, confident that a few itchings, cramping, noises, thoughts, or memories will not ruin your meditation. “Greater is he [the spirit] that is in you, than he [the body] that is in the world” (I John 4:4). It is your attention to them that will spoil your meditation. You must guard against that, and relaxation and indifference to them is the way.
Throughout the day
Meditation is effective, but its effects need to be sustained throughout the day. To do this, as much as possible keep your awareness centered on the tip of your nose and observe the breath movements there. Since there is no time when you do not breathe, this is really not hard. Just be aware of your nosetip and breathe. Of course your breath and attention may not be as easeful and subtle as it is in meditation, but that is all right, as that, too, is an indication of what is going on with(in) us.
Whenever you cannot be fully aware of the breath, as when you are speaking to someone, or when doing some kind of physically distracting activity, at least try to keep your awareness fixed on the nosetip so it will remind you to resume breath awareness as soon as possible.
A good way to get yourself habituated to constant breath awareness is to read something while at the same time keeping aware of the nosetip and the movements of the breath. Rather than verbalizing in your mind, simply look at or scan the page (this is the secret of “speed reading”). Once you learn to do that, since reading demands so much attention, you will pretty well be able to keep nose/breath awareness in other activities, as well.
Whenever you lie down to sleep, continue being aware of your nosetip and breath in a very relaxed and gentle manner until you fall asleep. Not only does this deepen your consciousness, it also enables you to obtain much more benefit from your sleep, as you will discover.
You may find it helpful to sleep in the so-called Corpse Pose (Savasana): Lie flat on your back with your arms at your side, palms downward (or across your stomach if that is more comfortable), and your legs out straight but relaxed. The feet need not be held straight up. Relax completely, with closed eyes, and do the normal process of meditation until you fall asleep. If you find that lying on your back is not conducive to sleep, then lie in any position in which you can be comfortable and relaxed.
If you awaken during the sleep period, keep on doing the same until you fall sleep again. And in the morning, immediately upon awakening put your awareness on the nosetip and breath.
This practice is also helpful when you are ill, as it can aid the healing process.
Training for living
Breath Meditation is the ideal training of the mind for daily life.
Through observation of the breath we cultivate the ability to be objective–separate from objects but keenly aware of them and thus able to not be caught up in them while at the same time completely aware of them and thus able to function in relation to them.
The breath cannot be held onto at all; thus the meditator becomes adept in realizing that all objects are merely a series of comings into being and goings out of being, and not to be grasped at, and also learns to be at peace with this experience and knowledge.
The breath is really not a thing at all, but only a process whose very nature is perpetual arising and subsiding, and so the meditator comes to realize that life itself is exactly the same–that it ultimately is never any “thing” at all, is not an entity unto itself and therefore cannot by its nature be clung to. At the same time the mediator comes to realize that the many objects which roll through the stream of our life are also “nothing” at all in essence and therefore cannot cause us any pain whatsoever–all our pain and stress are simply our own ignorant responses to them and to life itself.
Meditation is the most effective school for living open to us.
“The Self resides within the lotus of the heart. Knowing this, devoted to the Self, the sage enters daily that holy sanctuary” (Chandogya Upanishad 8:3:3). The heart is not the organ that pumps blood, but the essence of our being: spirit-consciousness. Ramana Maharshi made this observation: “The real Heart is just consciousness in its native purity. The Self is also that consciousness. So it follows that the Self is itself the Heart” (The Power of the Presence, vol. 3, p. 179). This should be kept in mind when later on the “heart” is mentioned in scriptural citations.
The secret of success in anything is regularity in endeavor. “A diamond is a piece of coal that never gave up.” Water, though the softest substance known, can wear through the hardest stone by means of a steady dripping. In the old story of the tortoise and the hare, the tortoise won the race because he kept at it steadily, whereas the hare ran in spurts. He ran much faster then the tortoise, but the irregularity of his running made him lose the race.
Meditation keeps moving onward in its effect when regularly practiced, producing steady growth through steady practice. The more we walk the farther we travel; the more we meditate the nearer and quicker we draw to the goal.
Meditation should be done daily, and if possible it should be done twice daily–morning and evening, or before and after work, whichever is more convenient. If your schedule permits a single, long meditation period of at least three hours, and you prefer it, that is good, too.
When your period of meditation is over, do your utmost to maintain nosetip breath awareness in all your activities. For those who diligently and continually apply themselves, attainment is inevitable.
When you find yourself with some time–even a few minutes–during the day, sit and meditate. Every little bit certainly does help.
Length of meditation
How long at a time should you meditate? You should not push or strain yourself. Start with a modest time–fifteen or twenty minutes–and gradually work up to an hour or an hour and a half, perhaps once a week meditating longer if that is practical. But do not force or burn yourself out. It is a common trick of the mind to have you meditate for a very long time and then skip some days or weeks and then overdo it again. It is better to do the minimum time every day without fail. Remember the tortoise and the hare.
Furthermore, as time goes by the process of meditation becomes more efficient, more effective, and one meditation can produce the effect of several meditations done earlier.
In times of stress
Lord Buddha said that Breath Meditation “leads to a vast harvest and great richness.” One of the benefits is its calming effect during times of mental stress. How many times have we found ourselves simply incapable of silencing our mind–which insists on going over and over our present troubles and shouting out its panic, frustration, anger, or fear? If at such times we will fix our attention on the breath at the tip of the nose–even if we are not sitting for meditation or closing our eyes–we will find that our minds will begin to quieten. Although surrounded by people and in the midst of activity, if we hold our attention on the nosetip and the breath while still looking at what is going on and listening to those around us, we will find ourselves amazingly helped. The same should be done whenever we encounter any undesirable emotional or mental disturbance.
Mindfulness of breathing, if maintained throughout our daily work or routine, will anchor us in the harbor of peace, however high the waves of disturbance may be. And it will not act upon us like a soporific or drug, dulling our awareness of the difficulty. Just the opposite: it will make us more aware of it in a positive way and help us to calmly see how to resolve the trouble.
Please do not forget this in times of stress or sorrow. I knew a man who frequently refused medication, saying: “I’m too sick right now to take medicine. I’ll take it when I feel better.” This amazed me, but we tend to do the same thing regarding meditation. It is the only way to real peace, but when our lives are being swept with the storms of grief, disaster, fears, anger, and suchlike, we say the same thing: “I am too upset [or flustered, or nervous, or unhappy, or distressed, or angry, or confused, etc.] to meditate. I’ll do it later.” But the wise who really know the ways of the mind tell us that Breath Meditation has the ability to right away cut off all disturbed thoughts and inner states. So whenever any distracted or negative conditions arise in our minds and lives, meditation is the key to peace and clear thinking.
Awareness outside meditation
Breath Meditation is the ideal training of the mind for daily life, the most effective school for living open to us. Meditation is not an end in itself, but rather the means to an end–to the daily living out of the illumined consciousness produced by meditation. We go into meditation so we can come out of meditation more conscious and better equipped to live our life. The change will not be instant, but after a reasonable time we should see a definite effect in how we live. If the meditator does not find that his state of mind during daily activities has been affected by his meditation, then his meditation is without value. This is especially important for us in the West since meditation is continually being touted as a “natural high” or a producer of cataclysmic experiences. Such experiences may sound good on paper or in a metaphysical bragfest, but in time they are seen to be empty of worth on any level–ephemeral dreams without substance.
Success in meditation is manifested outside meditation–by the states of mind and depth of insight that become habitual. The proof of its viability is the meditator’s continual state of mind and his apprehension of both reality and Reality. The state of mental clarity produced by meditation should continue outside meditation enabling us to see deeply into things. Through meditation we cultivate the ability to be objective–separate from objects but keenly aware of them and thus able to intelligently and effectively function in relation to them. At the same time, meditation establishes us in interior life, making us increasingly aware inwardly as well as outwardly. This is because reality consists of two aspects: the unmoving consciousness of spirit and the moving, dynamic activity of evolutionary energy. Reality embraces both, and to be without the awareness of one or the other is to be incomplete.
The inner changes resulting from meditation manifest as a more compassionate outlook, a deeper self-understanding, an awareness of changelessness amidst change, a taste for spiritual conversation and reading, and experience of inmost peace. One man who had been practicing meditation for a while remarked to another meditator, “I can’t figure out what is happening to me. Last night for the first time in my married life I helped my wife do the dishes.”
In meditation we are putting ourselves into a totally–even sublimely–different sphere of consciousness and experience from that in which so much phenomena arise. Meditation is done for the development of consciousness–truly pure and simple–whereas it is our active life that is meant for both seeing and experiencing. It is all a matter of consciousness–of consciousness that pervades our entire life–not just a “wonderful feeling” in meditation. It is the fundamental state of consciousness and mind outside of meditation that matters. Therefore the process of meditation should continue outside meditation. Breath Awareness does this in the simplest way through its two components: 1) awareness of the nosetip and 2) awareness of the breath. Reality consists of two aspects: the unmoving consciousness of spirit and the moving, dynamic activity of evolutionary energy. Through focusing our awareness on the tip of the nose throughout our meditation and daily activity, we anchor our awareness in the unmoving and unchanging aspect; and through continuous awareness of the (whole) breath, we at the same time have our awareness posited in the constantly moving and changing aspect. In this way our minds become enabled to remain steady in activity and active in calmness. And in such an incredibly simple and easy manner.
Moreover, awareness of the breath throughout our daily activities eliminates forgetfulness and useless mental wandering. By keeping your awareness on the tip of the nose and your breathing all the time (whether your breathing is rapid or slow, even or uneven), whatever you may be doing, you will be perpetually cultivating pure awareness itself. When speaking with people you can still be aware of the nosetip even if not aware of the breath moving there.
Effects of practice
Although the practical focus of our attention in meditation is breath awareness, we must also be aware of the effects the practice produces. For the goal of meditation is perfect awareness of the spirit within Spirit, and our meditation experiences are steps in the ladder taking us onward/upward to the supreme Goal. We experience subtler and higher levels of breath awareness until we reach the Highest. We are not obsessed with meditational phenomena, but we are keenly aware of them. We need not analyze them, only observe them in a calm and relaxed manner, understanding that they come and go and are not to be held onto, but perceived like the signs on a highway indicating our position and where we are going. Actually, we are indifferent to them as phenomena, but intent on them as messages from the spirit and evidences of the transforming power of yoga.
The root cause of our ignorance and its attendant miseries is forgetfulness of our true Self-nature–which includes God, the Self of our Self. Our intention in meditating is to center our awareness permanently in the consciousness of who we really are–in the spirit whose nature is itself pure consciousness. We center our awareness in the breath because it arises directly from the Self and will lead us into the consciousness which is the Self.
Shankara defines correct meditation as “meditation established in the perception of the nature of Spirit alone, pure Consciousness itself.” Yoga Sutra 3:55 tells us: “Liberation is attained when the mind is the same as the spirit in purity.” That is, when through meditation we are permanently filled with nothing but the awareness of pure consciousness, liberation is attained. “That is the liberation of the spirit when the spirit stands alone in its true nature as pure light. So it is.” This is the conclusion of Vyasa. The pure consciousness of I AM alone prevails.
We are never anything but consciousness, yet having extended ourself outward as the many levels of our present state of being, we have lost control over just about everything, and by becoming absorbed in awareness of our external being have caused it to take on a virtually independent existence, dragging us along with it. Conversely, by keeping ourselves centered in pure awareness, the witnessing consciousness that is our real Self, we will begin the process of turning all those levels back into consciousness.
In most traditions it is usual for some brief prayer to be made before and after meditation. Before meditation a simple prayer is made asking divine blessing and guidance; then at the end another brief prayer is made giving thanks, offering the meditation to God, and asking divine blessing for the rest of the day. There is no set form, just words from the heart. This is not essential for Breath Meditation practice, but those who are so inclined may find it beneficial.
Do you often find yourself lying awake at night with your mind full of all kinds of thoughts?
Do you worry about important things like the future, work, family, relationships, health or finances?
And perhaps worst of all, do you then feel anxious about whether you’ll ever actually fall asleep because of all that thinking?
If this sounds familiar, you’re definitely not alone. In the busy modern world sometimes the night is the only real time we have to think about important issues.
As you probably already know though, thinking leads to worrying and can be a significant cause of sleeplessness. So practicing relaxation techniques to calm your overactive mind and unwind from a busy day can be an effective way to overcome insomnia.
In this article you’ll find step by step instructions and videos for exercises which can help you calm your mind and relax. You can do them before you go to bed in a quiet space, or even when you’re in bed to help you fall asleep.
Progressive muscle relaxation
Progressive muscle relaxation is a simple and practical technique which works well for several reasons:
It relieves tension in the muscles which leads to mental relaxation too.
By focusing on your body it takes your attention away from worrying thoughts.
By tensing and releasing your muscles you learn what a relaxed state feels like, which helps you to get yourself into that relaxed state.
Like guided meditation you can do this exercise when you like. Personally, I find it helpful to do once I’m in bed and sometimes follow it with a meditation exercise if I feel I need to spend more time relaxing.
Step by step muscle relaxation
First take a minute to simply breathe slowly and deeply.
Take a deep breath and tense your toes and feet for a few seconds (3-4 seconds is fine), then exhale slowly and release the tension.
Take a deep breath and tighten your lower leg muscles, hold for a few seconds and then relax again with the exhale of breath.
Breathe in and tense your upper legs, hold and relax.
Breathe in and tense your abdomen and lower back, hold for a few seconds and then relax.
Repeat with your chest and upper back.
Repeat with your hands, lower arms, then upper arms, shoulders and neck.
Then you can tense your face – screwing it up may help to tense it properly.
Finally you can tense your whole body, hold for a few seconds and slowly exhale whilst ensuring your whole body relaxes from the tension.
Repeat the full body tensing 3 times.
If you find it helpful to be guided through this process, you can play the video below and follow the instructions.
How to Meditate to Relieve Stress
Do you feel on edge, tired, stressed, or frustrated? Meditation is an ancient mind-body practice that promotes relaxation and well-being. Research shows that meditating may have stress-relieving psychological and physical health benefits that include reduced blood pressure, anxiety, insomnia and depression. Additionally, meditation has been shown to reduce the number of times you get the flu or a cold as well as how long and how severe symptoms are.You may think that learning to meditate effectively is hard or too time consuming, but you really only need a few minutes in your day to practice these simple exercises and feel refreshed.
Learning Basic Meditative Techniques
1. Locate a quiet place. The world is a distracting place and this may not be an easy request. However, a quiet spot where you can meditate without interruption is valuable when learning to meditate to reduce stress. As you become more proficient with meditation, outside distractions will bother you less and less.
At first, many things will probably distract you. You will hear cars driving by, birds and people talking. It is best to turn off all electronic devices like cell phones and television to minimize things that could draw your attention away from your meditative task.
A room with a door you can close usually works well but you can also get earplugs if needed.
As you develop greater meditation skill, you will find that you can meditate anywhere—even in high-stress situations, such as traffic, work or crowded stores.
2. Decide on a comfortable position. Meditation can be done lying down, walking, sitting or really any position. The key is to be comfortable so that discomfort does not distract you.
Some people may feel more connected in a traditional cross-legged position. This can be uncomfortable for beginners, though, so consider propping your bottom up on a pillow, sitting in a chair or using a wall to support your back.
3. Control your breathing. All meditation uses controlled breathing. Breathing deeply helps your body and mind relax. In fact, effective meditation can be practiced just by focusing on your breathing.
Breathe in through your nose and then out through your nose. You will want your mouth closed but relaxed while you breathe. Listen to the sound your breath makes.
Use the diaphragm muscle to expand your lungs. Put your hand on your stomach. It should rise as you inhale and lower as you exhale. Breathe in and breathe out at regular intervals.
Controlling your breath allows you to slow the rate of your breathing and fill your lungs with more oxygen per breath.
Taking deep breaths relaxes the muscles of your upper torso, such as those in the shoulder, neck and chest. Deep diaphragm breathing is more efficient than shallow breathing with your upper chest area.
4. Focus on something. Paying attention to something or even nothing at all is an important component of effective meditation. The goal is to free your mind from distractions that cause stress so your body and mind will get a break. Some people choose to focus on an object, image, mantra or each breath but you can also focus on a blank screen or something else.
Your mind will probably wander during meditation. This is normal and to be expected—even for those who have been practicing meditation for a long time. When this happens, just bring your thoughts back to what you were focusing on when you started your meditation, whether it was an object, your breathing or a feeling.
5. Engage in prayer. Praying is a type of meditation practiced all over the world in many different religious and non-religious contexts. Adapt the prayer to meet your needs, personal beliefs and meditative goals.
You can pray out loud, silently or write down your prayer. It can be in your own words or those of others.
Prayers can be devout or casual. Decide what best fits who you are, your belief systems and what you want the prayer to do. You can pray to a god, the universe, yourself or to nothing in particular. It is up to you.
6. Know that there is no “right way” to meditate. If you stress out about how you’re breathing, what you’re thinking (or not thinking) about or whether you’re meditating correctly, then you’re only adding to the problem. Meditation is adaptable to suit your lifestyle and the situation. It’s about taking a few moments to relax your way in a busy, stressful world.
It can be helpful to add meditation to your daily routine so you practice regularly. For example, you can choose to begin or end each day with a few minutes of meditation.
There are many different types of meditation techniques you can try. Experiment by trying various methods. Soon, you will find one that works for you that you really enjoy.
Meditation centers and classes are probably available in your area. If you find that you work better in a group setting with trained guides, then consider attending a meditation at one of these places. You can usually get more information by searching for meditation and your location on the internet, looking in the newspaper or visiting your local meditation center or temple.
7. Enjoy yourself. While meditation can provide short and long-term benefits for you, it also should be a pleasant experience. Some resistance to clearing your mind and relaxing is normal when we are so used to being under a lot of stress but don’t force yourself to meditate a certain way if you don’t enjoy it.
The key is to find a sense of peace in the moment. Don’t ignore the opportunity to meditate while doing ordinary activities. Mundane tasks like washing dishes, folding laundry or fixing the truck are all opportunities to use relaxation methods, such as deep breathing, to meditate.
Don’t forget that creative, relaxing activities also work well to meditate. Listen to music, paint, read, garden, write in a journal, or watch a flame in the fireplace. These activities can focus your mind, decrease stress and alter brain waves into a meditative state.
De-Stressing With Different Meditation Types
Seek out guided meditation. Guided meditation can be very helpful for beginners because someone else leads you in your effort to relax and enter a meditative state. These are usually narrated through instruction, stories, imagery or music and can be accessed via a sound file (mp3, CD/DVD, ect.) on your computer, phone, tablet or by video.
Listen to brain wave entrainment. There are many audio apps, CD/DVD and other forms of meditation available now that use binaural beats to facilitate deep meditation very quickly. These beats synchronize brain waves so that the frequencies are altered to help the mind reach various states of consciousness.
Focus with concentrative meditation. Concentrative meditation has you focusing your attention on an image, object, sound or positive mantra. You can think of a peaceful beach, a bright apple or a calming word or phrase. The idea is that what you choose to focus on helps block out distracting thoughts.
For your mantra, repeat a word or phrase that calms you. You can choose something like “I feel at peace” or “I love myself” but really anything that makes you feel better will work. You can say it out loud or silently, whichever you prefer.
It can be helpful to place a hand on your stomach so you can feel your breathing while you practice controlled breaths, visualizing or mantra repetition.
Consider Japa meditation. It utilizes the repetition of a Sanskrit term or word along with a beaded rosary to meditate. You may also want to try passage meditation, which uses spiritual or inspirational passages to focus and achieve meditation.
Practice mindfulness meditation. Meditating this way focuses your attention on the present moment. You bring awareness to what is happening right now and your experience during meditation, such as your breathing. You recognize what you feel, think and what is happening around you without actively trying to change it.
While you meditate, observe the thoughts going through your head and what you feel but don’t judge or try to stop them. Let your thoughts and emotions pass on their own.
Mindfulness meditation works because you are able to forget the past and the future. Stress results from thinking too much about things that are out of our control—things that already happened and things that may happen. With this type of meditation, you are able to stop worrying about everything.
You can bring your thoughts and feelings back to mindful meditation by focusing on the present moment. Pay attention to your body. Is your breathing deep and slow? Are your fingers touching? You don’t stop wandering thoughts or feelings--just think about what is happening now.
Try practicing a loving kindness meditation. This is a deep desire for well-being and happiness for yourself. You focus on the feeling of love and well-being in the moment. Then you extend that feeling out to everyone else in the world.
Practice a movement meditation. Yoga and T’ai Chi are well-known stress relief meditative practices that use movement and breathing to promote well-being. Research shows that they are effective ways to meditate and maintain health.
Yoga uses different movements and a series of postures along with controlled breathing exercises to reduce stress and help you relax. The poses require balance and concentration so you are less able to think about stressors.
T’ai Chi is a Chinese martial arts that uses a gentle series of postures and movements to meditate. The movements are self-paced and done slowly in a graceful manner alongside controlled breathing.
Walk and meditate. Slow down your pace and focus on your legs and feet. Observe what the movement feels like as you move your leg and your foot touches the ground. Note whatever sensations arise. If it helps, you can try silently repeating action words that have to do with walking—"lift", "move", "foot down", ect.
1. Find a quiet, relaxing atmosphere. It could be anywhere. Outside under a tree, in a bedroom with the lights off, or even in your living room. Anywhere that makes you feel comfortable is great. Make sure that there is no distractions in the area you have chosen and make sure there are no future distractions. You need to be focused on the here and now.
2. Find a comfortable position. Whether it would be sitting, laying down, or standing up the decision is up to you. Make sure that it's comfortable for you. Once you find your position, close your eyes.
If you are sitting up, you’ll want to have good posture so you can breathe better. Your back should be straight, chest slightly lifted and shoulders back. Lift your chin slightly but do not strain your neck. Your wrists should rest lightly on your knees, palms open and facing up.
3. Take in a deep breath. As you are in your position with your eyes closed, take in a slow, deep breath. As you are taking in your breath, relax yourself. Loosen your shoulder and neck, wiggle your toes or fingers. Breathe in slowly, and as you breathe out, imagine all your stress and worries leaving your body whenever you exhale.
4. Try to clear your mind and avoid distractions, if you can. Put off any tasks that can wait until after you're done meditating. As you are taking in your breaths, let all your worries go. Stop stressing or thinking about commitments, appointments and responsibilities. Save that for later. Instead, become self-aware. Notice your breathing, your relaxation. Be in the moment and benefit from it.
Of course, if the phone rings, or you need to do any important task, then take care of it. You can always return to this meditation later.
5. Imagine yourself in a happy place. This may be from a holiday a few years ago, when you were younger, an imaginary place or you simply sitting alone in a park. The point is that you get a good feeling from the location.
Another option is to practice mindfulness meditation. Simply focus on what you are experiencing at the moment. Focus on your breathing, what you hear or smell right now. Bring your mind back to your breathing as often as possible.
6. Relax your body. Keep your eyes closed, continue to breathe deeply and imagine all your body slowing down. Your heartbeat, your blood flow, all the way down to your feet everything should begin to feel loose and heavy. Continue imagining yourself in your happy place while breathing slowly for the next few minutes.
Scan your body to find areas that feel tense from stress. Start with your toes and move all the way up to your scalp. Imagine that each deep breath flows into that body part as heat or light. Do this for 1 to 2 minutes and repeat for each tense area.
7. Take your time. Don't worry how long you should meditate for. Keep meditating until you feel yourself relaxed and refreshed. If you need a time frame, studies show that 5-15 minutes is beneficial. Once you feel like it's over, open your eyes and feel the benefits.
Meditation takes time to master. Don't get frustrated if you can't meditate for long periods of time right away or if health benefits don’t happen immediately.
Meditation should not take the place of medical care. See a medical provider if you are sick.
Meditation can relax you so much that you fall asleep. Be aware that this can happen and only practice in situations that are safe for you to fall asleep in.
If finding time to meditate causes too much stress, then just don't do it.
Meditation is a pretty safe practice for those who are healthy. However, if you have physical limitations, certain movement meditative practices may not be feasible. Always consult your medical provider before participating in a meditative practice.
In order to appreciate the benefits of chakra meditation, we first need to look at the significance of the chakra centers themselves.
Generally, the purpose of breathing meditation is to calm the mind and develop inner peace.
'Do the Healing Breath and meditate.
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Guided meditation is simply "meditation with the help of a guide".