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]]>The concept of meditating while lying in bed may sound a bit strange for you right now, but deep breathing and visualizing a peaceful place will actually help you relax and have a restful night. There are also claims that if you keep your stress levels low during the day, then meditation will come easily.
It has long been known that meditation helps improve the quality of your sleep. Even more so, it actually helps you to fall into deep sleep as well. However, its main purpose is actually to increase your awareness and help you understand how your mind works at night.
These meditation techniques that we are talking about should be done right before going to sleep. Additionally, in order to do it successfully, you also need to have a controlled environment. Below, you will find a step-by-step guide to practice meditation in bed.
As promised, this section will provide you with a step-by-step guide to meditating in bed. The aim is to help you fall asleep quickly as well as achieve a restful and good quality sleep.
The first thing that you have to do is to turn off the lights. If you are comfortable with soft music in the background, then you should play some. Ideally, your bed should also be neat so you can find a comfortable position easily.
It is believed that the most comfortable position to sleep at is lying on your back. Afterward, try to relax and lie still.
Once you have found a comfortable position, try to clear your mind of all thoughts and focus on nothing. If you are able to focus on nothingness, then you are ready to meditate.
Take several deep breaths, breathing in through your nose and exhaling through your mouth. Your thoughts and feelings should disappear, and your body’s tension should melt away. Deep breathing helps relax not only your body but also your mind.
Take your time focusing on your breathing, as it may take longer for some persons to relax than others. If you need to center your focus, you can place your hands on your abdomen as you breathe and focus on the flow of air in and out of your body.
Once you feel the relaxation sets in, you can think about how your body and mind are feeling. You may or may not have several thoughts on this.
It is a good idea to think about your body physically as well, such as what sensations you experience while lying on the bed, the weight of it, and where you feel the most sensation. Ask yourself this questions:
Perform a mental body scant and attempt to relax the areas of discomfort, all the while mindful of your breathing. Do not attempt to change the rhythm of your breathing; allow your body to take control.
If you become distracted, focus on your breath and replay the events of your day. In that way, you can bring your focus back to your body.
You can do this by imagining that you are switching off every part of your body. Start on your toes. Focus on it and give it permission to switch off. If you need an affirmation, you can actually use the words “rest” or “of.”
Repeat this process for all body parts and appendages, but always take time to notice how your switched-off parts feel in relation to those that are still switched on. Eventually, once the exercise is complete, you may or may fall asleep. However, most people do after this exercise.
If you have shut down every part of your body, but you are still up, it does not mean that you did the exercise incorrectly. The goal is to help you improve your awareness and promote relaxation.
Alternatively, there are also other methods that you can try such as counting down. It may seem silly at first, but it actually works. As you gaze upwards in the dark, imagine yourself counting down while walking down the hill. If you lose track, start over.
In addition, you can also visualize and focus on a place or a thing. The idea is to increase your focus and free your mind from any stressful thoughts.
Meditation is the best way to find your center. Once you have centered yourself, then you will be able to bring yourself to the present moment and be mindful of the “now.” Some of the advantages that you will enjoy if you practice meditation are:
Meditation serves to lower the rate of your heart in that it reduces—eliminates, even—your anxieties. As such, this practice is proven to lower stress levels.
Practicing meditation is also believed to improve one’s focus. While it is easy for the mind to get distracted, regular meditation will actually train the mind to be more focused.
Regular meditation also benefits its practitioners in a way that it helps them remain calm during stressful situations. As a result, they are prevented from making rash decisions based on temporary emotions.
Meditation is not an easy practice to master. It would take a lot of practice to get it right, especially when you are in bed and there are several things that may distract you. There is no meditation method that will guarantee you a good night’s rest. You can only do it right with practice.
Now that you know how to meditate in bed, do you think you would try it?
If you want to try something different than what we have discussed above, then you can consider developing something mantras. Once you focus on your chosen phrase, it will help you clear your mind.
Alternatively, if you practice correct breathing, such as Pranayama and Square breathing, you will also realize the power that it can do to calm you and help you find your center.
All in all, you should remember that you don’t have to suffer from restless nights. There are many tips and tricks that you can practice to help you fall asleep easily. After all, we all need good quality sleep in order to be at our best, right?
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]]>Both meditation and mindfulness find their roots in ancient Buddhism, though other religions also practice meditation in their own ways. Then again, these terms are commonly used interchangeably to describe the state and practice of calming your mind to help you be closer to your spiritual self.
Generally speaking, meditation and mindfulness are two sides of a similar coin. Neither one is better than the other because they offer different sets of benefits. Still quite confused?
If you want to learn more about how meditation and mindfulness differ from one another, then this article has got you covered. You will know how practicing any which one of these two will benefit you. In addition, we will also share with you how their meanings and interpretations have changed over time. First, let’s talk about meditation.
Meditation practices have long predated Buddhism, and its roots can be traced back to several ancient religions. The simplest way to explain meditation is to describe it as a practice where you intentionally try to transform your life and become in-tune with all aspects of who you are.
Meditation is not just one thing or a single technique; it involves several practices that should be done over the course of time. It can be in the form of exercise (yoga), prayer rituals, and even music, all attempting to help you self-regulate. Generally, practitioners will attempt to focus their minds to their breathing, clearing all outside distractions in the process.
In ancient times, meditation focused on spiritual growth and the transcending of emotions. It is expected to leave its practitioner in a calm and present state. However, when the practice was adopted in the West, it took many forms.
Its paramount goals were realigned to suit those of secular yet modern society. Today, it is used as a method for stress relief and health improvement. Meditation is still used in Hinduism, and some Christians claim that they “meditate upon the Word of God.” This type of meditation is, obviously, used for the purpose of spiritual growth.
One way to understand mindfulness is to think of it as being in the present or as “newness.” Mindfulness can be described as the essence of bringing the mind to the present moment. It is about removing overpowering emotions from the mind.
In that sense, you can say that mindfulness is a form of meditation. In mindfulness, you focus your full attention on an object, person, or task. During meditation, taking account of your breathing, in a way, also means practicing mindfulness as it helps keep you aware of your present.
Buddhists call this mindfulness meditation as Samatha. When practiced informally, being mindful simply means that you are attempting to be more aware of what you do, as well as of the things around you.
The program Five Mindfulness Training was introduced by a modern Buddhist monk. However, his student popularized and promoted mindfulness as a stress-reliever with a health-based approach. As a result, mindfulness is now being used in the treatment of patients who are chronically ill.
As we have mentioned earlier, mindfulness and meditation differ from one another. However, there are instances that they overlap. To understand this further, let’s us compare them side-by-side.
Meditation is a broad term, and it encompasses mindfulness and several other techniques. It involves reaching one’s ultimate level of consciousness and concentration so that the mind can be self-regulated.
Additionally, it also involves following and practicing the virtues of love, patience, compassion, and, well, mindfulness. They may have their similarities, but there are some aspects of being mindful that is not necessarily considered as meditation.
For instance, you can bring your mind to focus fully on one thing such as eating, but it is not meditation as it is not formal. Applying mindfulness to your formal meditation practices, however, is meditation.
One of the many things that Buddhism teaches is that if you focus entirely on your breathing, or you are mindful of it, then it would help you to meditate more quickly.
That being said, there are benefits in combining these two ancient practices. So, ideally, there should really be no competition between meditation vs mindfulness.
If you are keen on doing something, then you might as well try your best to get the most out of it, right? In that light, you can actually combine the practice of meditation and mindfulness in order to reap all of its many benefits.
You can learn to be more mindful in your daily life for the purpose of stress-reduction and to improve your mental, spiritual, and physical health. In fact, it is believed that practitioners of mindfulness are better able to fight obesity and combat unhealthy eating habits.
Additionally, mindfulness practitioners also experience an improvement in the quality of their sleep and focus. They are also less likely to suffer from anxiety and depression.
Now, those are just some of the benefits of practicing mindfulness. We all know that meditation helps a person relax as well as develop self-awareness and self-love. So, imagine combining the two?
Meditation is seen as a way of transforming the mind and clearing it of external distractions. On the other hand, mindfulness is when you are aware of your present state. Therefore, they are two different things. However, there are times that they overlap.
The truth is that people can actually practice mindfulness without consciously practicing meditation. Mindfulness meditation is probably one of the most popular types of meditation where you fully focus on a single object.
While both meditation and mindfulness may seem like practices that you want to embody in your daily life, to derive true health and spiritual benefits, you may need to attend in-person, instructor-led class. In that way, you will be able to learn valuable techniques from certified teachers.
The journey to learning both meditation and mindfulness can be a bit challenging. However, as the experts advised, you have to focus on being mindful in order to have a stable stepping stone in improving your meditation experience.
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]]>Apart from being more connected to your inner beings, there are also practical benefits to outdoor meditation. Some of these benefits include a healthy dose of vitamin D, a chance to relieve the monotony of meditating indoors, and fresh air.
Nature meditations, as you would have guessed by now, are meditations done in natural surroundings. Even if you don’t consider yourself to be an outdoorsy type of person, it is something that you should definitely try—for bragging rights but more importantly for its many health benefits.
If you are a nature lover, then you know the importance of nature in helping you recharge your batteries. Thus, you meditation in nature should be an easy practice for you too. As we have mentioned earlier, there are many changes that will happen in your mind, body, and spirit when you meditate in nature.
Nature meditation helps you be more receptive to your surroundings and view nature as a living object rather than one that is inanimate. As a result, you will be more aware of the importance of all life forms.
Moreover, it also allows you to be more grounded. This is the reason why yoga experts prefer thinner yoga mats as it keeps them more grounded and closer to the earth.
If you haven’t gotten to that level of awareness, though, it can be easy to get distracted and have wondering thoughts while you are meditating. Luckily, meditating outdoors will make it easier for you to focus as you can just set your thoughts on the beauty of nature, making nature your anchor.
If you have an interest in mindful meditation, then practicing meditating outdoors will be the best way for you to start as it will help you to be focused on the present. When you live in the moment, then you will experience true happiness and contentment.
When you meditate in nature, your body’s senses are also heightened. This is because your body becomes a bit synchronized with the natural vibrations of the earth. As a result, there won’t be any need for soothing music because nature has its own tune.
Additionally, you will also benefit from the solitude that it offers. Naturally, the body is more at ease when outdoors, so meditating in such a space can help you have a deeper appreciation and understanding of all life forms.
People who meditate in nature, as a result of all its benefits, have a fulfilling experience and feel rejuvenated after the exercise. So, how is it done? Where should your focus be?
When practicing nature meditation, your focus is usually on your senses—sight, sound, touch, and smell. Focusing on your senses would allow you to experience nature in its raw form.
Additionally, your entire mood should also be a contemplative one to allow you to focus your attention on the present. Somehow, in this kind of meditation, bugs and other insects may not cause too much anxiety as you will realize that they, too, are a part of nature. In that light, you will also develop a deeper and more intimate relationship with nature.
On the other hand, your eyes should focus on the beauty of nature—its shapes, colors, and texture. You may want to reach out and touch the leaves or smell the flowers. As we have said, your senses become heightened, which would also allow you to notice the chirping of birds, the whistling of the wind, and the chirping of crickets.
There are a number of ways to meditate in and with nature, but some persons prefer to use guided visualizations indoors to stimulate a natural outdoor environment. You can choose to meditate during a sunset, near a tree, or even while walking or standing.
Whatever setting you prefer, you should always find a comfortable position. Afterward, engage all of your senses by closing both your eyes. In this way, you are free to focus on how everything around you feels and sounds. Alternatively, you can also practice meditation with your eyes opened.
Meditating with your eyes opened may seem a bit different to what you know meditation to be. Then again, it becomes meditation by way of you focusing on your surroundings and giving your full attention to the experience.
When your eyes are opened, you can either be walking or standing. Clear your mind and experience nature as if it is something new or foreign. If you are ever feeling tired or stressed out, then consider visiting a nature retreat. A few hours there would allow you to experience different yet positive emotions.
If you want to meditate in nature, there is no need for you to spend thousands of dollars to fly to a Buddhist retreat in the mountains, go the wilderness, or seek out a nature retreat. You can simply go on a hiking trip, sit outdoors on your back lawn, or even go to a city garden or park.
However, during harsher temperatures, you can also create a natural environment on the inside of your house. Sure, it may be a bit difficult at first, but you can do so by finding playing nature sounds from your music player and getting the right visuals.
Either way, you know that meditation—whether outdoors or not—is something that your mind, body, and spirit needs in order to function to its fullest. In turn, you will become the best version of yourself.
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]]>In here, we are going to share with you the essentials that you need to know about outdoor meditation. This includes its benefits as well as the most common props used in this practice. In that way, you will have had the basic knowledge needed in order for you to start your own outdoor meditation practice.
The kind of world we live in today is a stressful and, often times, overwhelming one. For that reason, we strive to find different ways in which we can de-stress our mind, body, and spirit. Among the effective ways we can achieve this is through outdoor meditation.
A lot of people who practice meditation find that doing it outdoors—by the river under the warm sun, breathing in fresh air while listening to the chirping of birds—is a lot easier and calming than meditating indoors. And, can you blame them?
We are, all of us, children of Mother Nature. So, it is only expected that we feel a lot safer, relaxed, and at peace when we meditate closer to nature.
Meditation, in itself, offers a long list of benefits not only to your mind but also to your physical and spiritual beings. Now, imagine doing it outside. Meditating outdoors is one simple way in which you can improve your meditation practice in an exciting and effective way.
Here are some of the benefits of outdoor meditation:
Most of us spend a third of our daily lives stuck in an office chair, typing away on our computers. The problem with this kind of setting is that we rarely have the chance to go outside to get a healthy dose of sunlight.
Luckily, you can achieve this by doing your meditation practice outdoors. You can just simply go out your backyard right after waking up early in the morning, appreciate the beauty of nature, and meditate.
The world we live in is a living earth. Every inch of its ground has natural vibrations. When you meditate while seated on the ground, you are able to match the rhythm of the vibrations of your body to that of the earth. As a result, you become one with it and everything on it.
The secret to successful meditation is being in the present moment. When you take your meditation practice outside, it will be easier for you to ground yourself consciously and appreciate your present.
Many of us find solace in solitude. However, this can be pretty hard to achieve nowadays as the world is teeming with noise from MP3 players, vehicles, and the chatter of neighbors.
Coincidentally, you can find the peace you are looking for when you meditate on the sounds of nature. As a result, you become more appreciative of its beauty.
As we have mentioned above, the earth vibrates. These vibrations actually balance the negative ions that flow through your body, which then decrease inflammation and lower blood pressure levels.
While meditating in a natural setting can be done without much use of props, it also would not hurt if we do invest in some. After all, our absolute comfort is the key to a successful, fulfilling, and revitalizing meditation.
One of the most used props in outdoor meditation is a cushion. This kind of props is used in Zazen, which is a meditation practice that is done seated. However, the practice of sitting on the ground for long periods can cause serious problems on our backs. Hence, the use of meditation cushions.
In the western world, this cushion is often referred to as zafu. They come in a variety of shapes, sizes, colors, and designs. Choosing one is rather easy too, as you only need to figure out which model suits your needs and preferences the best.
Yet another item that is used in meditating outdoors is an inflatable boat. Now, we all know how calming it is to sit on a boat as it glides through a lake. The gentle swaying of the inflatable boat will help your mind to relax and your body to calm down.
While others prefer to sit on a canoe when meditating on flat water, a more practical solution is to invest in an inflatable boat. Then again, it is not yet as popular as other meditation props, so it might be a bit challenging to find one that will serve its purpose.
Nevertheless, we know that the internet is a vast place, and it has everything that you need for whatever it is you want to do. A quick online search would provide you with choices, and it is up to you to determine which one you prefer. To help you out, though, here are some tips on choosing the right inflatable boat for your meditation practice:
One of the main issues faced by people who use inflatable boats for meditation is how to store them. In choosing one, you might want to make sure that it folds easily, allowing you to carry it around. It also has to be small enough that you can fit it in a carrying bag.
Similar to choosing any kind of inflatable item, you would want your inflatable boat to be made of a material that is durable. The seams also have to be shut tight. In that case, choose an inflatable with a stitched and glued seams.
The size of the inflatable boat you invest in depends on your personal preferences and requirements. What you have to keep in mind, though, is that you have to be able to sit on it comfortably without fear of toppling over.
For storage purposes, you would also want to make sure that your inflatable boat is lightweight. In that way, you can take it with you wherever you choose to meditate—be it on a lake a few kilometers away or one that is located a town over.
With the amount of physical and mental stress we put on our body every single day, we owe it to ourselves to pamper it once in a while. We can either choose to go to a spa and give it a good massage or choose to take our inflatable boat with us on a lake and practice meditation.
Outdoor meditation is one easy and simple way in which we can allow our mind and body to become part of nature. As a result, we also allow it to relax, heal, and grow.
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]]>There are various water meditation techniques; some of which might even surprise you that they are in fact a way to meditate. But seriously, if you are having troubles in terms of relating to deep meditation, you might want to give this a try since a lot of people find joy when they meditate while using water. It can be because water is a basic need in our lives, which is why it is relatable or maybe because it is a sign of cleanliness.
Either way, we shall find out. We are going to go through the effects of water meditation as well as the different ways on how to go about it. Will you elevate your current meditation routine with a bit of water? You just might by the end of this quick read.
It is believed that water is helpful in meditating because of its three characteristics: purity, clarity, and calmness.
You get this effect as water is used to clean anything. You can envision yourself as being filled with dirty thoughts and water is then used to cleanse away your demons and to start with a clean slate.
This refers to the feeling of water as it enters your body. Do you feel refreshed? Were you saved from being dehydrated? At the same time, it is also about the look of water. It is very transparent that you know what its purpose is. You then apply that to your meditation.
More than its actual feeling, this refers to its sound. You can meditate near a fountain or a waterfall, or you can just imagine the slow trickles of water. In reality, when water drips or flows, it does so gracefully, and this will put your mind at ease, paving the way for easier meditation.
Water meditation can be divided into two kinds. The first one is where you actually use water, and the other one is where you only need to visualize water.
Now we are going to discuss a way where you can do water meditation without the use of water.
We are now moving on to the different techniques that you can do based on the body of water present in your surroundings.
This can symbolize every other thing that reflects off of it. You can even use a basin of water or a children’s pool for this. What does it reflect? Do you see yourself in it? How do the colors of your surroundings blend in with the water?
You can also touch it to feel how calm the water is or you can disrupt the calmness and see how it will make you feel.
This can usually be found in fountains or calm rivers. You can also make your own ripples by throwing a pebble to it. What does the ripple look like? What do you think the water felt as it slowly created ripples? Put yourself in between those ripples and imagine the feeling. Continue making ripples and watch them calm down again.
You can see this as the reflection of yourself and how your actions affect your surroundings.
You can sit near a stream and think of how slow or how fast the water is moving. Do some of it get trapped in other areas? Does it wet the mosses around it? How about the stones? You can think of this as how you go about your life. Are you hustling or bustling? Are you calm? Is it okay to move to other areas? Will you feel left behind? Are you taking other pieces of you to new places?
You can do this near a waterfall or near a body of water where there is a strong current. You can think of it as the force of nature against you as a person. Will you embrace it? Will you run away? How much will the water affect you? How does it feel?
Listen to the loud crashing sounds. Do you feel fearful? Feel its intensity as it falls down. Close your eyes to feel the vibrations. Slowly open your eyes and look at how it falls down. Where is its general direction? Is it scattered? You can imagine these instances as obstacles in your life.
The water meditation technique is definitely perfect for beginners since experiences around water can easily tap into deeper meaning in our lives. The way it feels or the core idea of water can mean a lot to us that can easily soothe you into proper meditation.
The way to ease into actual water meditation is to think of it first. You can actually dive head into the actual water, but your mind will be more relaxed if you imagine the water first. You can then build up from there; start calm until you are completely immersed in your thoughts and emotions.
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]]>Not that some requirements are actually needed, but a lot of people who were successful in doing Zen meditation suggest that you should have specific things to be able to immerse yourself in the activity properly.
Another thing to note is that Zen meditation is also connected to Zen Buddhism, so following the steps that are unique to tradition is not just about doing things correctly, but also a sign of respect. Further, a lot of people who do Zen meditation really do not get out of the norms because the traditional way of doing it works really great. But again, we are just talking about a chair here.
We do not aim to change the way you meditate; instead, it is just a question of where you should sit. A quick Google search will show you that people who do hardcore Zen meditation are against this practice, but does it really affect your way of meditating?
Why does it matter if you sit on the floor or a chair? Join us as we discuss this somewhat highly debated issue and find out if you can do Zen meditation in a chair.
For us to fully understand the issue of using a chair or not, we should first know what the core of Zen meditation is. The practice of Zen meditation is also called Zazen. This Japanese word, when translated, means sitting and meditation. With this, we can conclude that the sitting part is as significant as the postures for meditation.
The goal of Zazen is for you to discover yourself. By doing so, you will eventually have a spiritual awakening for you to merge with the universe. It is not a belief or a religion; rather, it is an experience. Thus, the actual meditation and doing it correctly is important because these are what will get you to that “zen.”
When you practice Zazen perfectly, it becomes part of your daily flow. It will be with you when you are eating, working, sleeping, talking, etc. This idea is actually very simple. In fact, it is so simple that it is difficult to grasp, but the hope is that you will get to understand what Zen is all about when you concentrate on your breathing, posture, and what not to think about.
It is still unsure if you can or cannot do Zen meditation in a chair. So, we are going to provide you with explanations for each answer.
Zen meditation on a chair is not the way to go because Zazen relies heavily on proper posture, positions, and breathing. For you to properly execute this, you need to be sitting on the floor with a meditation cushion. At the same time, some positions need you to touch the floor. So, how else will you do these positions if you are in a chair?
Another thing to note is the fact that you also need to consider the existence of the chair in your meditation. Usually, the first step of Zazen is to be aware of your surroundings.
If you are on a chair, you should also think about its weight, its feel, its design, etc. This adds more thought to your meditation that only people who have been doing Zazen for a long time can do properly. In a nutshell, being on a chair can also distract you.
Zen Buddhists are also uncertain on this, but a closer look at the whole idea of Zazen supports this answer. Just like what we discussed before, the end goal of Zazen is for you to fully immerse yourself in the universe; for the things around you and yourself to become one. Then, if using a chair will help you get to that point, why not use it?
Also, Zazen is not a discipline that should be hindered by rules. The fact that you may be restricted to certain floor positions can be considered as a deterrent to reaching zen. The important thing is the fact that you are sitting while meditating. It does not matter how you got to your sense of self, rather the thing that you should note is that you were able to meditate.
Lastly, being in tune with zen is if you are incorporating it into your daily life. In today’s time, you really do not have to carry a cushion with you everywhere. If you are at work and feel the need to meditate, you can simply start doing so in the comfort of your office chair. This action alone is the embodiment of Zazen.
Here are the correct steps for doing Zazen.
The answer to “Can you do Zen meditation in a chair?” is not really an exact one. The thing to note is the goal behind it. Doing it the traditional way may make you reach the zen state easier, but it does not mean that you cannot do it in your own way. Just as long as you are meditating properly, it does not really matter where you are meditating.
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]]>Transcendental meditation is a technique that helps relieve stress and anxiety and enhance brain function. According to experts, there is published research that proves that transcendental meditation also helps improve the symptoms of PTSD, insomnia, ADHD, and autism. As for its technique, it involves an individual silently repeating a mantra with eyes closed while being in a seated position and is practiced two times a day for 15 to 20 minutes. Interestingly, it does not require you to practice mindfulness and concentration, and it is supposed to be effortless.
The TM movement was started by Maharishi Mahesh Yogi in India in the mid-1950’s. The technique was initially taught in a very spiritual and religious way in a series of world tours that he did from the 60’s to the 70’s. When the meditation technique started becoming popular among celebrities, he started training teachers more technically. Today, the organization defines it as a non-religious form of meditation for stress reduction, relaxation, and self-development.
Transcendental meditation is the most researched meditation technique and the benefits that its organization claims are backed by research. We have mentioned some of its benefits above like stress relief and brain function enhancement but there are more, and they are the following:
Sometimes, your weight gain is caused by the stress hormone cortisol. Since TM can help reduce stress, it can help you achieve a healthier weight goal. We are not saying that this is all you need to do. Hence, it is still best to combine diet and exercise with TM so that you can reach your weight goal.
Studies have shown that practicing transcendental meditation helps lower blood pressure. High blood pressure is often linked to heart diseases; thus, meditating can reduce your risk of having heart diseases.
Regular practice of TM can help a person quit smoking easily. It is probably because of the reduced stress that smokers are experiencing that they don’t feel the need for nicotine.
Again, stress is one of the reasons why some people look older than their age. A study has shown that people who practice TM look and feel younger because of the reduced in the levels of the hormone cortisone in their body.
Although ibuprofen is one of the most effective ways to relieve the pain caused by a woman’s monthly period, there are those who go the natural route like TM. This is because TM can help change the interpretation of your brain of the pain you are feeling by silently repeating a mantra for pain relief.
If you want in-depth information about this technique, here are some of the best-selling transcendental meditation books you need to get your hands own.
From whom can you learn more about transcendental meditation? No other than the person who started the movement himself, Maharishi Maheh Yogi. This book has been read by millions of people since it was published in 1963. It is considered a classic because it is one of the first books written that gives information about transcendental meditation.
This New York Times best-selling book, by the research psychiatrist Norman E. Rosenthal M.D., provides comprehensive information on how transcendental meditation can change your life. The benefits of this practice are also discussed thoroughly in this book.
This is another New York Times best-seller that was written by the same author who gave you Super Mind. However, this contains an analysis of how transcendental meditation can help people who are suffering from mental health issues such as alcoholism, depression, and bipolar disorder. Although his analysis is scientific, Dr. Rosenthal wrote it in a way that every person can understand what he is talking about.
This book by Jon Kabat-Zin is another classic when it comes to transcendental meditation. It has sold more than a million copies since its publication in 1994. Wherever You Go There You Are provides information on how you can make this practice a part of your everyday life in an easy-to-understand manner.
If you are looking for a light and fun read about transcendental meditation, this book by Denise Denniston is what you need. This is a good book for beginners who want to learn more about TM. The benefits of TM are explained through charts, and it also includes cartoon illustrations to make the book easier to read. The author’s writing style is humorous, so you will not get bored reading this.
Transcendental meditation, or any form of meditation for that matter, can truly help anyone even those who don’t have mental and body health issues. Although the technique itself requires 15 to 20 minutes of your time, what is a few minutes if it can improve your overall well-being, right?
All of us want to improve our quality of life so that we can be with our loved ones for a longer period and TM can help you achieve that. The benefits we have mentioned are all backed by research, so you can be sure that it’s not a waste of your time. So, do check out the books we have mentioned as all of them have been written by renowned authors.
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]]>These books were written to inspire other people to try mindful meditation themselves and experience its many benefits. It acts as a guide that can help them improve their physical, mental, emotional, and spiritual beings. Yet, what does mindful meditation mean, exactly?
Basically speaking, mindful meditation is the act of paying close attention to the present moment, on purpose, and without judgment. In this way, you get to focus on the present and have the chance to know your own self in a deeper and more personal level.
In order to do this, all you need to do is take a seat, comfortably cross both legs in front of you, straighten your body, let your hands rest on top of your legs, and allow your gaze to fall gently downward. Lastly, focus on your breathing. You may also try and feel every sensation that you have on your body.
Many people see mindful meditation as a key element to fighting stress. It can improve overall emotion regulation and thus lead to a better mood and the power to handle stress. In addition to alleviating stress, it can also help those who suffer from restless legs syndrome and war veterans with depression and PTSD as well as stressed out parents, healthcare professionals, police officers, and students.
Once you have reached a state of relaxation, you will be able to enjoy higher cognitive function, lower blood pressure, increased awareness, increased attention to focus, and lower heart rate.
Those who practice mindful meditation also gain the ability to fight the symptoms of chronic or terminal illnesses such as cancer. It can also enhance one’s spirituality and relieve him from extreme fatigue.
Individuals who are still recovering from serious illnesses can also benefit from doing mindful meditation. There have been successful studies where cancer patients showed a decreased level of stress and anxiety, therefore promoting posttraumatic growth.
Starting a mindful meditation practice can also help in decreasing the symptoms that accompany depression, including those with suicidal ideation. This is because practicing mindful meditation, as compared to doing just yoga, results in a happier and healthier mental, physical, and emotional being.
When you start your mindful meditation practice, you will notice its positive impact on your overall health leading you to be more conscious of your actions. Many cases have been reported where those who practice mindful meditation also avoided alcohol and nicotine, went to regular health check-ups, and become more physically active.
Similar to any other kind of practice that involves the mind, body, and spirit, there are numerous books on mindful meditation that can be found both online and at local stores. Additionally, you might also want to invest in a good quality reading chair.
In order to help you get started on your journey to knowing yourself in a deeper level, we have compiled a list of our top five picks for you to choose from.
Even though some people may think that Waking Up is a challenge to comprehend when you haven’t practiced mindfulness before, it is still highly recommended to read it at the start of your journey. This is because Harris has explained effectively how we have a false concept of self, leading us to be stuck in a dream-like world where we are unhappy and discontent.
In this book, however, you will be guided to wake up from that dream, allowing you to live your life in all its glory instead of just being on autopilot.
Mindfulness is the process of looking at the world in a brand-new, clearer perspective and being in harmony and at peace with one’s own being. This book will guide you to start your own mindfulness meditation practice even if you are not a Buddhist.
Through every chapter, Kabat-Zin will teach you the process of letting go of negative energies in your life. Additionally, you will also learn to embrace the present moment and become kinder and nonjudgmental. At the end of this book, you will gain new confidence in your own skin.
If there ever was a collection of the best Zen books, this most certainly is at the top of the list. This book is a collection of Shunryu Suzuki’s lectures over the years, making it a beneficial work of literature for those who want to follow a Buddhist practice.
The Zen Mind not only talks about the basics of Zen meditation but also how the simple act of sitting can bring so much calm, relaxation, and contentment in your life.
This powerful book is perfect for both beginners and experienced practitioners alike. Originally, this was a detailed letter that Thich Nhat Hanh wrote for someone else, so do not expect to have a well-organized collection of thoughts. Nevertheless, it can still be of great assistance to anyone who wants to start their mindful meditation practice.
When it comes to mindful meditation literature, it is very important that they be as simple as easily understandable as they can be. Luckily, this is exactly what you will get from The Beginner’s Guide to Buddhism by Jean Smith—a simple and straightforward introduction to Zen Buddhism.
Mindful meditation is only one of the many practices that you can do to have a more peaceful and happier life. The most important thing, however, is that you spend some quality time with yourself and the things that you love doing.
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]]>In this article, we will inform you how to use essential oils for meditation in such a way that they can actually help you attain your inner peace easily. This is important in the sense that even though meditation is quite a refreshing experience, it isn’t easy to go into the meditative state while dealing with a lot of problems in your daily life.
In today’s busy world, where everyone is stuck inside a hectic work routine, this activity can help your body in a number of useful ways. Many people do meditation to enjoy a clear frame of mind while others solely rely on it to impart a refreshing experience to their whole body. Likewise, meditation can impart a number of spiritual as well as health benefits.
Humanity has been familiar with this activity for centuries now, and it is considered equally important in almost every culture around the globe. Here are other key benefits which you can attain while doing meditation.
Now, it is not a secret that meditation can do a lot of good things to your body. However, when one has to deal with a lot of tensions in his or her daily life, it is not easy for everyone to go into the meditative state without that extra push. This is where the best essential oils for meditation come handy in a number of different ways.
Although many different ways can help you enter in the meditative state without extra hassle, some experts prefer the use of essential oils. These oils are well-known for imparting a soothing experience to the human body. Also, depending on your choice, you can either go with a single oil, or you can also make your own blend of different kinds of essential oils.
These oils make it easier for you to enter into the meditative state by creating a viable atmosphere in your surroundings. This is made possible by their aromatic composition as once you spray them in your room or even if you apply them on your body, they will make you feel as if you have entered into a spiritual environment. Many people often term it as some sort of spiritual boundary which allows them to forget their hectic routine and concentrate on just one thing, which is meditation.
Once you keep on using the same oils for quite some time, a point will come when only their smell can help you enter into the meditative state without wasting any time. It has been scientifically proven that the link between your brain’s memory and the sense of smell is strong. So, if you have associated a particular scent with meditation, it will automatically turn your attention towards meditation as soon as you smell the fragrance of these essential oils.
With regards to using essential oils for meditation, you can do it in two different ways. Both of them are pretty straightforward mechanisms as everybody can do them even without prior experience.
Take out a standard diffuser. You can purchase this product from a mall or shop, but if you are looking for a high-quality product, you can always find one from the online marketplace. You can also use a spray bottle for this purpose because it works in a somewhat similar way to that of the diffuser.
Fill up the diffuser with your essential oil before placing it on one side of your meditation room. It will automatically diffuse the oil into the air which is actually known as aromatherapy. Using it this way will relax your body muscles, and once you smell the fragrance of the air, it will impart a rather soothing experience to your body. In this way, you will be able to create an ambient space without the extra hassle.
However, if you don’t have the diffuser and sprayer, you can always place a few drops of oil in your palm. Afterward, take a few deep breaths with your nose, and it will help you achieve the meditative state. Depending on your own preference, you can also keep on repeating this process throughout the meditation.
In this method, you have to apply the essential oils directly on your skin. You can do it in a number of different ways, and you can also apply these oils to various parts of your body. It all depends on your personal choice and your main motive behind doing meditation.
For example, if you are suffering from some kind of a pain in a specific area of your body, apply these oils to that part, and it will prevent your mind from any sort of distraction. You can also apply these oils on the bottom of your feet because this is normally termed as the real passageway to the blood flow. Make sure to apply these oils before you start your meditation and only then can they help you in a real way.
In relation to using essential oils for meditation, this isn’t a difficult task by any means. All you need to do is to take a diffuser or sprayer. Likewise, you can always apply them directly to your body. In either case, they will help you enter into the meditative state without wasting too much time.
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]]>However, most of us have millions of questions regarding this process, which is unique to the Western world and more common to Asian Buddhist cultures. The most frequent inquiries include “What is guided meditation?” and “How to do guided meditations?”
In general, meditation or mindfulness is a way to increase your focus towards a particular point. It can mean focusing on specific movements, sensations, phrases, words or your own breathing.
On the other hand, guided meditation is a type of meditation that uses the help of a professional meditation practitioner, either through the person himself, a transcript, audio, video, audiovisual or a combination of these.
Guided meditation aims to lure you away from your busy life. It can help you control your emotions and thoughts to be as relaxed and imaginative as possible. It teaches you to use your senses so that you can find peace wherever you go. As such, you will always have a positive outlook and feel more relaxed.
In order to achieve such, people should be in a calm environment like lakes, mountains, gardens, beaches, waterfalls, forests, hills or seas.
You can be in that particular place physically, or you can just stay in a quiet area and use your imagination to bring you to that location. This process helps you focus on minute details and helps you stay focused. Such strong focusing skills help the mind control its thought regulation.
Appropriate meditation requires an undisturbed environment. Hence, one should find a quiet and comfortable place inside their house, at a time when no one will distract them.
To be able to meditate efficiently, one has to make it a habit. That is because meditation requires time, consistency, practice and concentration to allow an individual to attain the benefits of this process.
When meditating, you have to make sure that you clear your mind and focus only on the present task to get all of the benefits. Eliminate any negative emotion that might be present in your daily life.
You have to maintain balance and ensure that body is in a tall, upright and erect position. You have to keep your back straight so that you can take deep breaths.
You must know what you expect and want from the meditation. You must have your mindset at what your purposes and aims are during this process.
At this point, your mind is quite focused. You tend to prevent the regular chaotic thoughts from messing up your understanding. You see unnecessary thoughts and understand what makes you sad, hurtful or worried.
Ignore the surroundings and focus on your own senses. This way you learn to pay attention to the little things in life that matter. Additionally, this helps to keep your mind concentrated on the task. This task eliminates your mind from firing up a negative thought process.
You have to make sure that you give your body the time to relax. You have to just let it go. Jaw, eyes, chest, belly, neck, and forehead are areas where there is more tension. One has to focus on releasing tension from these areas.
Every time your mind wanders off into random thoughts, use your body’s sensations and your breathing to focus again. This strengthens your concentration skills allowing you to focus on what is actually important.
Closing your eyes can help you remain more focused as you reduce your chances of being distracted by the surrounding. Eye closure helps you go into a meditative state at a faster rate. This is because your subconscious becomes more receptive to imagination and positivity.
On the other hand, you can enter a meditative state even with your eyes open. You just need to master the art of being able to relax while lying down or sitting down with your eyes open. In the end, do what you are more comfortable with because there is no such requirement.
For the audio guided meditation, people get confused about using headphones. Headphones do help to create a better effect as they cut you off from the surrounding. However, it is not a requirement. You do what you feel most comfortable with.
During your meditation period, it is necessary that you do not have any distractions. Hence, switch off your cell phone, lock your door, or do whatever it takes to reduce any chance of interruption.
There is no such defined limit regarding the time period for guided meditation. People meditate during their sleep every day, in the morning, once a week or just for a few days and then they stop. The duration and consistency mainly depend on the individual.
However, it is recommended by specialists that you should do guided meditations daily, for at least 30 days for a maximum benefit. Nevertheless, if this does not make you feel comfortable, decide your own duration and time.
You just have to learn to be patient as the positive effect may be felt within a few days, weeks or months. Perseverance is the key to the reward of meditation.
Absolutely, there are guided meditations that are designed to help people feel better before their day starts and during their periods of sleep or insomnia. In the end, it just all boils down to the fact that you need to relax and just feel everything around you in the deepest way.
People stress a lot about the fact that they can’t meditate properly. They say they do not know how to do guided meditations but, in reality, the right way that instantly helps you on how to do it properly does not exist. That is because this is a development process. It is different for every individual, and you must be patient and wait for the effect to take you like the wind.
The best way to master guided meditations is to learn how to use your senses, increase your self-awareness, dream vividly, and enjoy the process.
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