Learn how to do this stress meditation today, and you’ll forever have a way to relax in sixty seconds.

Too much stress? You really do need a simple stress meditation. Naturally, learning to meditate might intimidate you, and it’s tough to discover enough time for daily meditation. A solution to both problems is a meditation you can learn right this moment, and it will only take a minute to do every day.

A Simple Stress Meditation

You must have noticed that whenever you breath through your mouth, it expands your chest. Breath through your nose and you will notice how your abdomen extends. Nose-breathing causes the diaphram to drag air to the bottom of your lungs. This delivers a good dose of oxygen into your bloodstream and brain, and in addition it tends to relax you. Breathing through your nose is
healthier, and it’s the basis of this one-minute meditation. Read more »

Lighten up! 

Possibly you have discovered that non stop thinking and worrying generate inner fears that feed on one another, troubles get exaggerated exponentially, and the next thing you know, you are feeling swamped and panic-stricken. 

Meditation promotes an internal mental spaciousness in which troubles and fears no longer look so menacing.  It appears that creative answers can naturally develop besides a confident detachment that provides better objectivity, perspective, and sense of humour.

That mystical word enlightenment really pertains to the supreme “lightening up”! Read more »

Meditation, in some aspects, could be likened to sports.  If you train for a day and are then inactive for a week, you will not make a great deal of progress. 

In point of fact, you might finish up straining a muscle or injuring your back because you haven’t conditioned your body gradually, as virtually all fitness gurus recommend.

When you practice meditation, you are developing certain mental and emotional muscles like concentration, mindfulness (ongoing attention to whatever is arising, moment to moment), and receptive awareness. 

Here, as well, consistency is the key – you need to sustain your practice and keep it regular, irrespective of how you are feeling from day to day. 

As a matter of fact, your feelings furnish the food for your meditation practice, as you expand your awareness from your breath to include the full range of your experience.  There’s no particular way you need to be – just turn up and be yourself!

As one age-old Chinese Zen master used to say, “Sun-faced Buddha, moon-faced Buddha” – by which he meant, cheerful or sad, dynamic or fatigued, just sit as the being you happen to be.

Whilst discussing the practice of sitting still, one of the distinguished meditation teachers, the Zen master Shunryu Suzuki, used to allege that the finest way to show a snake its true nature is to put it in a hollow stick of bamboo. 

Take a moment and afford this extraordinary metaphor some thought.  What could he have possibly had in mind by it?

Well, think that you’re a snake in bamboo.  What does it feel like?  Every time you attempt to slither, which is after all what snakes like to do, you bump against the walls of your straight as-an-arrow home.  If you pay attention, you begin to observe how slippery you actually are. Read more »

Breathing is a standard focus for meditation, for many reasons.  For one thing, breathing is sensuous, rhythmical, and forever with us, as long as we are alive.

Besides, breath is a gift to us from the larger universe; it comes inside our body, into our lungs, into our blood, and then into every cell.  Breath is an intimate exchange with the total universe in which we live.

In paying close attention to the breath, we comprehend all this directly.  Our breath is intrinsically full of grace.  There are hundreds of methods to pay attention to breath.  You can be mindful of its rhythm, of how it expands and contracts, of how it weaves from outside of the body to being absorbed inside. 

You can visualise your breath, being mindful of the tip of your nostril, the hushed sounds of your breathing, the gentle feeling in your throat, the pause at the end of the inhalation, and so forth.  Read more »

This exercise will assist you to deal with overwhelming or negative emotions that may rise up at any time, but particularly during meditation.

1) Close your eyes and breathe deeply for a couple of minutes. Once you feel calm, imagine that you are holding a large stone, rock or crystal in your hand. This is your “worry stone”. Can you see its texture and colour?

2) Now bring to mind the negative emotion that you want to control or chase away. Imagine that you transmit this emotion along your arm, down through your hand and fingers, and into the stone, which is able to absorb it. Read more »

The following instructions are a meditation for getting in touch with your soft spot and initiating the flow of unconditional love, also known as loving-kindness. 

To differentiate this sort of love from conditional love, think of the love of a good mother for her child.  She gives her love freely and unconditionally, without asking for anything in return except her child’s happiness and well-being. 

As with all the meditations, you might prefer to commence with five or ten minutes of a mindfulness practice like counting or following your breaths in order to deepen and stabilise your concentration. 

Once you acquire the knack, though, the cultivation of loving kindness itself can be an first-class way to develop concentration. Read more »

One of the first things you require for true meditation is the correct mental attitude, especially one of listening.  Most people rarely listen.  They are deaf to the symphony of sounds around them. 

They are also deaf to other folks, since they are more concerned in speaking their own minds.  They treat their own conscience as though it were a fault to be overpowered. 

They behave as though they are perpetually crusading for their own ideas.  Like punters at a horse race, they keep betting the “right” horse to win.

The process is ceaseless.  Every horizon reached, if it ever is achieved, only opens up fresh panoramas of expectation and of hopeful thinking.  Some people, when an especially precious hope ceases, experience the balance of their lives in a wonderful never-never land of Might-Have-Been. Read more »

Here is a uncomplicated form of meditation which almost everyone should able to manage.

1. Sit in a good chair in a comfortable position.

2. Loosen up all your muscles as well as you are able to.

3. Try not to think about anything.

4. Breath out, relaxing all your muscles .

5. Repeat the following for 5 – 10 minutes:

– Inhale but don’t exaggerate your normal breathing pattern.
– Exhale, relaxing your chest and diaphragm completely.
– Each time you breathe out, think the word “one” or another simple word.
You should think the word in a extended manner,  so that you hear it inside you, but you should try to avoid using your mouth or voice.

6. If thoughts come in, just stop these ideas in a relaxed manner, and continue concentrating upon the breathing and the word you repeat.

As you proceed through this meditation, you should experience being steadily more at ease in your mind and body, feel that you breathe steadily more effectively, and that the blood circulation throughout your body gets more efficient.

Anything you do or experience could supply you with an opportunity to practise mindfulness.  But you might prefer to commence with a few of your customary activities – the ones you could be performing now on automatic pilot while you daydream, space out, or obsess. 

The fact is, even the most mundane tasks can prove pleasurable when you do them with wholehearted care and attention.  Here’s a list of common activities with a few suggestions for instilling them with mindfulness:

Washing the dishes: If you put aside your judgments, which might insist you ought be doing something more meaningful or creative with your time, and instead just wash the dishes – or sweep the floor or scrub the bathtub – you might find that you actually enjoy the activity. 

Experience the contours of the plates and bowls as you clean them.  Observe the smell and the slipperiness of the soap, the sounds of the utensils, the gratifying feeling of getting rid of the old food and leaving the dishes clean and available for use. Read more »

Different meditation techniques adopt their own group of meditation directions in order to be effective and guide an individual to a greater degree of relaxation and awareness.

These guidelines are there to assist  an individual as he or she commences a meditation session. The length of duration may differ according to the varied processes and could require different exercises to attain that higher degree of awareness. Read more »

Meditation could be a challenge for some people, but it’s not as arduous as you might think. There are various simple meditation methods that anyone could follow which would help towards achieving a deeper sense of relaxation. Meditation is an efficient weapon against abolishing stress brought about by the hardships of life. You ought to test it out and here are some elementary steps that you can adopt to help you. Read more »

A different simple meditation exercise that you can do is known as the “Step inside a Painting” technique. Start by finding a painting or picture that you delight in looking at. Put it a couple of feet away from you and at a comfortable seeable distance. Find a comfortable place to sit , preferably in an area in your home where you will not be distracted.

Once you  have your painting and quiet area ready, close your eyes. Be mindful of how you breathe. Be attentive to how your body operates as it is inhaling and exhaling. Try to breathe normally and not to change anything, even the timing of your breathing. After a few minutes, you will observe your body commencing to slow down. Read more »

There is little doubt that meditation exercises are an effective method of bringing down stress and teaching your body and mind to relax. But it’s not solely that, these exercises could also assist in the building of self-confidence and self-esteem. And above all, similar to any other exercise, it can help you preserve your good health and maintain you in good condition. Read more »