10 ways to Meditate

Meditation is the most effective and easiest way to keep your mind, body and soul in its perfect harmony. Doing meditation is not as easy as doing regular yoga or brain exercise. However, once you are into the track, this is not all that difficult. All you need to do is to have a strong determination and interest. If you want to practice meditation, it is better to seek the help of a professional trainer. 

This can help you do your meditation in its perfect way from the first day itself. Gradually, you can set your own personal meditation rules that will make you more comfortable and relaxed. There are many techniques and methods designed by experts to meditate. There are many popular books and articles available on this topic. Most of these techniques are based on focussing our concentration to one single object. While some methods insist on focussing on specific objects, some techniques leave it to the person who meditates. 

1. Focussed Attention Meditation

This type of meditation is the most popular one. According to this technique, you should focus on a single object to keep your mind focussed. This object can be anything that will bring peace of mind to you.

2. Open Monitoring Meditation

Here, you need not have to focus on a single object. Instead, you can keenly listen or observe anything around you. This can be a smell, sound or even your thoughts or memory.

3. Effortless Presence Meditation

Apart from other meditation techniques, here you will focus at the present moment. When you practice this, you can watch all the thoughts going on in your mind and can focus on anything happening around you.

4. Focus On Breath

In this technique, you can practice meditation by focussing on your own breath. Focus on the frequency or depth of your breath and keep your concentration away from anything else.

5. Mantra Meditation

Probably, this is the most accepted method of meditation by all those who love the presence of a sound or the assistance of a repeating chant.

6. Focus On Object

This meditation technique allows you to focus on any object that can keep your concentration. This can be any idol, any stationary object or a light source.

7. Focus On Body

This method of meditation can be practiced by bringing your concentration to different body parts. This can be done by meditating from your lower part of the body that is your toe to your hair.

8. Third Eye Meditation

Third eye meditation comes under a yogic meditation technique. In this, you have to focus on a point in between your eyebrows to make your mind calm. This will create deeper gaps between your thoughts.

9. Sound Meditation

This is similar to mantra mediation. The difference is that you will be focusing on any particular soothing music or a sound. 

10. Emptiness Meditation

For mastering this technique, you have to empty your mind from all kinds of thoughts and feelings. Once you learn how to focus your concentration on emptiness, it will replenish the inner vital force.

The Road to Meditation

If you think meditation is something only Buddhist monks (or people with lives a lot less crazed than yours) can do, think again. Not only can anyone meditate, but there are myriad benefits to your health and well-being from a simple, daily meditation practice. For starters, meditation can:

- decrease blood pressure, as well as cortisol (a stress hormone) and cholesterol

- increase creativity

- reduce anxiety and -strengthen the immune system. A recent study found that meditators produced significantly more antibodies to a flu vaccine than did non-meditators. The same research also showed that those who meditated were calmer and had a more positive emotional state.

Getting started

Most people who try meditation for the first time have a very specific goal: to reduce stress. And it's a terrific tool for that. The bonus is that the calm you experience seeps into other moments of your day. Before you know it, you find yourself with a greater, more-natural sense of balance, more compassion for yourself and others, and a more-robust sense of humor. Over time, you may notice that you see the "big picture" of your life more clearly and are able to make better decisions about it. Meditation also can help you connect with your spiritual side and possibly to a higher power if your belief system includes that.

Begin to meditate by learning one simple technique and practicing it every day. There is no right or wrong way to do it; whatever resonates for you is the method you'll want to return to. Here is one to try:

- Sit comfortably on a cushion or a chair. Don't slouch, but your back doesn't need to be ramrod-straight either. At first, you may want to try sitting against a wall to support your back. Use extra pillows under your knees or anywhere else to make you comfortable.

- Try lying down, if sitting to meditate is unappealing, lying on the floor with your calves and feet resting on a chair seat.

- Put on music, if that helps to calm you before beginning to meditate. Turn it off once you begin.

- Set a digital (non ticking) timer. Start with five minutes and work your way up to 10, then 15, and eventually 20. It will probably take weeks or months to lengthen the time you practice. Try not to put yourself on a schedule. Whatever your pace, it's fine.

- Breathe normally through your nose, with your mouth closed. Your eyes can be open or closed. Focus on the breath moving in and out of your nostrils, or on the rise and fall of your belly.

- When you notice your mind wandering, bring it gently back to the breath. Be careful not to drift off; this will be tempting, especially if you're lying down. While shutting off your mind is not the goal of meditation, neither is judging the meditative process. No matter what feelings or thoughts you have, simply bring your focus back to the breath again. And again.

The obstacles

As with anything new, once you've tried meditation, you're bound to hit a snag or two. Here are six of the most common barriers to getting into a regular meditation practice and how to get through them:

My mind races.

Why it happens That's the way our minds naturally work.

How to work with it 

Try counting your breaths, or repeating a word or phrase (such as "peace" or "one") silently to yourself. "The practice of meditation is not about suppressing thought, but surpassing it. Observing your breath is one way to approach this. You may want to try a tape or CD of a guided meditation to quiet your mind and develop your focus).

I fall asleep.

Why it happens It's a natural response when you're relaxed.

How to work with it 

If you tend to fall asleep, try sitting up while meditating. It's normal to feel sluggish when we let go of daily concerns, remember to keep your spine straight, and try opening your eyes. Focus softly on a spot a few feet in front of you.

I can't sit still.

Why it happens Your body as well as your mind is restless.

How to work with it 

Try a walking meditation:

- Walk at your usual pace or slower, indoors or out.

- Synchronize the rhythm of your breathing with your steps.

- Gaze ahead calmly with your eyes lowered.

- Notice the contact of your feet with the ground.

- Focus on your breath and on walking.

My back (knees, rear end) hurts. 

Why it happens You may need to adjust your body, or you may just be tired or restless. Remember that it's fine to meditate sitting in a chair or lying down (as long as you don't fall asleep).

How to work with it 

Just sitting still is an enormous challenge for most of us, If you're truly experiencing an urgent pain, move to a more stable position. But notice if it is just restlessness and if so, try to sit with it. You also may want to try a walking meditation.

I feel nothing special.

Why it happens Your preconceived notions about what meditation is may be getting in your way.

How to work with it 

Aim simply for an increased awareness of your breath. Try to avoid unrealistic expectations that something monumental is going to occur.  In some ways, meditation is like building muscle. The repetitions with weights are not exactly exciting, but you know the ultimate goal is valuable.

Remember to have patience with yourself.

Your experience of meditation is very personal. For some people, it is simply becoming aware of the thoughts that have always raced through their minds. For others, meditating is a feeling of intense concentration, and for still others it is a deeply relaxed yet highly alert state. The truth is, each meditator probably gets a taste of each of these states, and many others, in the course of a session. 

The bottom line? No matter what you are feeling, you simply can't do it wrong.

I don't have time to meditate.

You're busy and feeling overwhelmed.

How to work with it 

You can carve out the time. Really. Set your alarm clock to get up 15 minutes earlier in the morning or try meditating before bed instead of watching late-night TV. The most important thing is to meditate regularly, even if it's just for 10 minutes a day.  All you need is time and consistency. Quite simply, meditation can help you become more aware and more present. And that makes life more enjoyable.

Spiritual Nurturing

“We are not human beings having a spiritual experience. We are spiritual beings having a human experience.” ~Teilhard de Chardin

We human beings tend to think of ourselves as being either healthy or sick. We act as if there are only these two options. In fact, spiritual wellness is not limited to these two opposite extremes.

Wellness is more of a spectrum. There is optimum health on the one side and poor health on the other. But most of us live, moving back and forth, somewhere along the spectrum, feeling healthier at times, and not so well at other times.

What is the definition of Spiritual Health?

A Healthy Spirit means so many different things to different people. For me, spirituality is a sense of wholeness, a sense of knowingness, and a sense of something far greater and more wonderful than what I see in front of me. When we get sick we have two paths we can take; we can shrivel up and succumb or we can open ourselves up to a new journey, a new rebirth.

Making the choice to be Spiritually Healthy

In life you make millions of choices. Each day you make thousands of little choices. Each choice leads you either toward wellness or toward poor health. You make choices about where you live, where you work, who you live with, what you eat, whether or not you exercise, how much you sleep, etc. All these choices affect whether you are moving toward or away from wellness.

You also make many choices about whether or not you invest in yourself spiritually. Nurturing your spirituality involves knowing who you really are and living a balanced life that is meaningful to you. On an energy level, spiritual wellness involves being present in your body and creating balance and flow through your personal energy system (aura, energy channels and chakras). Doing things like learning to meditate, receiving spiritual healing and spiritual counseling are spiritual investments in yourself. These practices support you in knowing who you are and what you need to do in order to create balance and flow in your life.

Here are some simple ways to nurture your spirit and ensure optimum spiritual wellness:

Prayer

Prayer is an inside route into tapping the Divine Power that surrounds us at all times. The conversations you have with God in prayer, in themselves help your spirit cleanse itself. Immense clarity of thought and positive directions become apparent if you pray and ask for guidance. Especially when we are most uneasy, prayer offers ease and comfort to the soul.

Meditation

Meditation is the ultimate way to know yourself. By learning how to meditate you can pull back from the world and focus on what’s going on inside. With self awareness you can clearly identify where you need to restore balance. With the self awareness developed in meditation, you can also go back into the world and make choices that are healing for you and your life. On an energy level, meditation supports you in being present in your body, releasing unwanted energies and creating flow in your spiritual energy system. To receive the long term benefits of meditation, it is best to practice regularly.

Spiritual Healing/Aura Healing

Spiritual healings support you being grounded in your body, releasing unwanted energies, and getting your own energy flowing so you can heal yourself. Healings can be miraculous, but rather than expecting a ‘one shot miracle’, healings are best approached as part of a regular routine. You would not meditate once and expect to be at peace forever. In a similar way, regular spiritual healings support you in moving toward, and maintaining, spiritual wellness.

Spiritual Counseling

A Spiritual Counselling literally means “a reading of the soul”. Through spiritual counseling you can gain tremendous insight into who you are and what you want to do. The best spiritual counseling sessions offer useful reflections about your life while still giving you room to have your own truth and make your own choices. Receiving regular readings also supports you moving toward, and maintaining, spiritual wellness.

With spiritual wellness, like many things in life, you get out what you put in. If you spend all your time making money and put no energy into spirituality, you might get rich, but you will probably end up spiritually unhealthy. If you spend all your time making your family happy and put no energy into your personal well-being, you might meet your family’s needs, but at the expense of your own spiritual health. It is necessary to make a commitment to healing yourself in order to create spiritual wellness…

Our spirit is our essence. And it also tends to be the one thing we neglect the most. We have to make time everyday tofeed our spirit. When we take care of our spirit we find the path to our authentic self and ultimately to living the life we were intended to live. Find your own definition of Spiritual Health.

True spiritual wellness is not about denying the body or ignoring other parts of your life. Spiritual wellness involves nurturing yourself on all levels of being. That includes taking care of your physical, mental, emotional, social and spiritual needs. Paying your bills on time, having a healthy life, and giving back to the world are also part of living a balanced, meaningful life and part of nurturing your spirit.

Sending Energy to yourself and the World - Reiki Meditation

Sit down in a relaxed manner on a straight back chair or crossed legged - which ever way suits you. Hold your hands palm upwards on your knees, in a prayer form or in your lap - which ever you feel convenient.

Tune in to OM Chants or some light music.

Close your eyes and say OM three times.

Meditation on the chakras with Reiki, the universal life force, and with colours, gives you deep relaxation which is very helpful for the body organs.

Steps for energizing body and mind.

Take a deep breath. Close your eyes slightly, just listen to the sounds. Do not try to identify them. Tell yourself that your senses are getting relaxed.

To relax the mind

Take a deep breath in through the nose and out through the mouth. Keep breathing deeper and deeper like this three times. To relax further/ go into deeper relaxation, count from 10 to 1 slowly and you will go into deeper relaxation. Now your mind is completely relaxed.

To relax the body 

Relax the body organs one by one. While relaxing them thank them for their support and request them to do so throughout your life, in a healthy way.

Relax the right toes, right foot, right ankle, the right leg, the right knee, right thigh and the right hip. Now your entire right limb from hip to toe is completely relaxed.

Relax the left toes, left foot, left ankle, left leg, left knee, left thigh, left hip. Now the entire left limb from hip to toes is completely relaxed.

Now relax your pelvic region, and the organs there. Relax the back muscles, relax the abdomen , relax the stomach, liver on the right side and the spleen on the left. The ball bladder and the pancreas bowels in the center and the kidneys at the back. Now the total abdomen and the connecting organs are completely relaxed.

Now relax the chest, heart and lungs . Feel them completely relaxed. Now relax the entire rib cage and the shoulder blades. Feel them completely relax.

Relax the right shoulder, right upper arm, right elbow right forearm, right hand and the right fingers. Now your right upper limp from the right shoulder to the right fingertips is fully relaxed.

Now relax the left shoulder , left upper arm, left elbow, left forearm, left hand and the left fingers. Now your left upper limp from the left shoulder to the left fingertips is fully relaxed.

Relax the neck muscles from the front and back. Feel them completely relaxed. Relax the face muscles around the mouth the eyes and the forehead. Relax the eyes the mouth and also the skull and muscles.

Now your total body is completely relaxed. All muscles and all the organs from the head to toes are completely relaxed. Feel the relaxation. Enjoy the relaxation of the body and mind. 

In this state repeat mentally: ‘I have full faith in Reiki. Reiki will energize and heal me’.

Now let us proceed to energizing the chakras. 

Take a deep breath; inhale through the mouth and exhale through the nose. 

Visualize a beautiful golden glowing ball floating above the top of your head, see it float down and blend with the violet chakra of the head. See the golden violet rays spreading to the various systems energizing the nervous system and the right eyes. 

Say to your self: ‘I am divinely protected, guided and at peace’.

Now imagine the golden ball gently separate from the violet chakra and floating down to merge with the brow chakra and blend with the beautiful indigo wheel of the brow chakra. Visualize the golden indigo rays energizing the pituitary, hypothalamus, nose, the left eye and ears and repeat to yourself: 

‘I am open to new ideas, people and situations and follow my gut feelings’.

See the golden ball separate from the brow chakra and slowly floating and descending into the glowing blue wheel of the throat chakra. Imagine the golden blue rays energizing the entire throat, upper lungs, digestive track, bronchial and upper stomach areas. 

Say to yourself: ‘I feel safe to express my feelings. I love, trust and respect my creative gifts’.

Now imagine the golden ball all separate and descend into the glowing green wheel of the heart chakra. See the golden green ray flow into the thymus, heart, blood, lower lungs, upper liver and arms. 

Repeat to yourself: ‘Love is the purpose of my life. It is everywhere’.

Now see the golden ball separate and enter the solar plexus chakra and blend with the yellow wheel there and spread the golden yellow rays into the entire digestive system, pancreas, liver, gall bladder, intestines and spleen. 

Repeat to yourself: ‘I trust my worthiness. I am worthy of the best in life’.

Now imagine the golden ball separate from the solar plexus chakra and floating down to the sacral chakra, to the orange wheel found three fingers from the navel. Imagine the golden ball blending with the orange wheel and the golden orange rays pass into the entire reproductive system. 

Repeat: ‘What I do is enough, what I have is enough’.

Now see the golden ball separate and floating down to the base chakra, the seat of kundalini energy. See it blending with to the red colored wheel. The golden red rays are spreading into the entire excretory system and energizing the kidneys bladder, spine and lower limbs. Feel the warmth. 

Repeat: ‘I am safe and secure all the time. I love my feet, they show me the way. I love my legs they support me’.

Continue breathing in through the nose, out through the nose. Feel totally at peace. Feel the centers are all flowing with abundance of love. All disruptive emotions have flown away. You are calm, fully relaxed/grounded.

Now imagine that all light is surrounding you. Feel your aura expanding and being protected with white light. No negative energy can harm you. You are fully protected. Relax Relax Relax. Now you are fully energized with Reiki. Imagine yourself in front of yourself. Pass Reiki to yourself. Heal yourself, your family members. Forgive yourself, your family members.

Now with Reiki energize the 5 elements. 

Imagine the earth in your hands

- thank the earth, energize the earth and bless the earth with Reiki. 

Imagine water in your hands,

- thank the water, energize the water and bless the water with Reiki energy. 

Now imagine the fire in your hands

- thank the fire, energize the fire and bless the fire with Reiki.

Now imagine the air in your hands

- thank the air, energize the air and bless the air with Reiki energy.

Imagine the space/sun/stars/moon/planets in your hands,

- thank the space and energize the space with Reiki energy.

You can thank god/angles/spiritual guides etc in a similar manner. 

Your meditation is now over. You are beginning to come back, slowly. From your head, your ears, your torso, your legs to the tips of your toes. Stretch arms and legs slowly. Slowly open your eyes and become aware of the environment. You are fully charged and feel fine in every aspect. 

A Spiritual New Year

The end of the year can remind us to pause and reflect. It's an opportunity to recall any lessons learned from the past year, check off any goals we accomplished, and start preparing for a new year.

Spirituality encompasses an activity, ritual, habit, and/or way of thinking that brings your spirit alive and helps you connect with your essence; something that reminds you of your purpose and continues to inspire you to live from your centre.

If it’s been challenging to set time aside for this contemplation and rejuvenation, not to worry! Below are some ideas to help you incorporate spirituality into your New Year’s Eve plans.

1. Have a spiritual gathering.

Invite family and friends over and take turns having each person share a favorite inspirational quote, book excerpt, or poem. In the spirit of keeping things positive, each person could also share a personal experience from the past year that instilled in them a sense of hope and inspiration. Other ideas: meditate or sing/chant together. Having a meaningful gathering can be a good way to reconnect. You may be surprised by what you learn about each other!

2. Begin one of your goals.

Maybe you had set intentions in the beginning of the year, which you didn’t quite get to meeting. It’s not too late to start on them before the year ends! Sign up for that gym membership online, research that overseas destination you have been meaning to travel to, or order that inspirational book to help you create positive changes. You will end the previous year beginning at least one of the goals you had set for yourself, feeling more confident about completing your list, and creating new intentions.

3. Enjoy your own company.

This may not be the most popular way to ring in the new year, but it can be the most calming. Don't feel bad about spending this time on your own, rather embrace this opportunity to do something relaxing and uplifting. Dedicate this time to yourself, whether it’s to get organized or have a solo dance party. This one night should be all about taking care of your needs and wellbeing.

4. Meditate and time your meditation to go over midnight.

Going inward and re-centering can be the perfect way to end one year and begin a new one! If you would prefer meditating with others, Vipassana centers around the world have courses that run through New Year’s Eve. Other ideas: look into local meditation centers, meet-up groups, yoga studios, or get in touch with members of temples and churches, who may be organizing gatherings of their own. If you don't have access to any of these, consider #1, above.

5. Give back.

Choosing to help others on one of the most self-indulgent nights of the year can be a humbling experience. Giving back to our local and global communities helps remind us of our values and purpose, allowing us to a gain a larger perspective and greater self-awareness. Doing a quick Google search of "New Year’s Eve volunteer opportunities," you can find homeless shelters looking for folks to help cook and serve food, rideshare organizations seeking volunteers to provide safe rides to those who are intoxicated and can't drive, and nonprofits looking for people to help with local celebrations. If you aren't sure where or how to give back, write an email to an organization asking for more information or reach out to a friend who already works with an agency to find out to get involved.

However you choose to spend your time, have a safe and peaceful New Year’s Eve!

Three are better than two

If you’ve looked into the subjects of divination, soul travel, or even just meditation, you’ve probably come across the term, “Third Eye” more than once.

What is the Third Eye, how can you open it, and what will opening it even do for you?

The Third Eye is one of the human being’s most powerful energy centers, located in the center of the forehead. In Hindu mythology, the Third Eye is the energy centre which, if opened and activated, will allow the individual access to all powers, even those of creation and destruction.

Then, how can you open your Third Eye, and allow the massive power that already exists within you to be unleashed?

The Secret Door to Power is Hidden Next to Your Eyes!

The Cloud

1. The first thing that you want to do when opening your third eye is to relax your body, mind, and emotions. When you enter into real relaxation, you’ll discover how tense you are in your daily life.

One extremely effective visualisation for getting into a completely relaxed state is to imagine that there is a brilliant, white cloud floating above your head.

As you breathe in, imagine that the cloud comes down over the crown of your head. As you breathe out, feel all of the tension in the crown of your head disappearing.

It’s almost as if the bright cloud itself is absorbing all of your anxiety and stress.

Then, as you breathe in again, imagine and feel the cloud moving down over your eyes. Breathing out, exhaust all of the tension in your eyelids, forehead, and ears into the cloud.

Continue the visualization of the cloud moving down your whole body.

Once it reaches your feet, and even your toes are free of tension, imagine that the cloud simply disappears, taking your anxiety with it!

Focus

2. In this super-relaxed state, turn your attention to your forehead. Become aware of your skin, bones, and muscle in the centre of your forehead.

After only a few seconds of focusing your attention on the center of your forehead, you’ll also notice something that has nothing at all to do with your physical body.

You’ll notice a definite pressure in the centre of your forehead.

Breathe

3. Inhale deeply, and notice how the pressure increases.

In fact, the longer that you focus your attention on your Third Eye, the more intense the pressure will become.

As you exhale, rather than just letting air out of your lungs, let out a long sigh.

The sigh will sound like an “AH,” like you are discovering a new level of relaxation.

The AH sound is actually called a Bija Mantra, which is a Seed Sound – a powerful sound that literally commands the forces of creation, sustenance, and destruction.

As the AH sound leaves your mouth, you’ll feel the pressure behind your forehead, the power of your Third Eye, moving out of your Third Eye.

This will feel like a door has opened in your forehead.

As you continue to breathe in, building pressure in your Third Eye, and breathe out, releasing that pressure with the Bija Mantra, an actual vortex of power will stream out of your Third Eye into the world.

As you’re performing this SIMPLE meditation, you will indeed be generating a massive amount of raw power.

You’ll want to use this power in that moment to begin creating the situations that you’d like to experience in your life. Focus on those situations, and send the power of your Third Eye towards them.

In the here and now

Mindfulness is one of those wellness buzzwords that is frequently tossed around, and with good reason. Numerous studies have shown it can lead to profound changes in both the mind and body.

To the uninitiated, however, the concept can sound vague, even intimidating. Sure, it's all about cultivating focused awareness in the here and now... but how?

While there are many benefits from formal meditation, you can easily reap the rewards of mindfulness by simply adding short periods of practice to your daily life.

We often go through the day on autopilot, checking things off our to-do list while the mind is off somewhere daydreaming, worrying or wallowing in a string of stressful thoughts. Practicing mindfulness during the day will allow you to wake up and pay attention to your experience. It will pull you out of autopilot and put you back in your life.

Here are four extremely simple ways to get started.

1. Breathe.

In three seconds, anyone can get back into the body

How? Take a breath. 

The breath is something that is with us all the time, we breathe something like 21,000 times a day but we pay zero attention to it. Pausing to focus on what it feels like to breathe in and then breathe out can instantly snap your mind back to attention.

If you want to go deeper, give yourself five minutes ... or 10. A good way to get started with a mindfulness practice is to do a short, five-minute guided meditation on a daily basis. It is helpful to learn how to focus our concentration on something like your breath before you begin to focus your concentration on daily activities.

2. Establish your own "lip balm" technique.

It is helpful to attach mindfulness to something you do regularly. This will help you remember to practice. For example, putting on lip balm, which could happen more than five times per day. When reaching for the balm,  takes a few deep breaths, tuning into its smell and texture, as well as what it feels like when it goes on your lips. Or maybe a "mascara meditation", "toothpaste meditation" or "shaving meditation" tuning into the movements and the feeling.

It doesn’t have to be cosmetic, of course. Just pick an activity you do regularly and attach mindfulness to it. Then be consistent, so it becomes a true practice, however small.

3. Use daily drudgery to your advantage.

No one likes to be stuck in traffic or in line at the supermarket, but it happens to each of us, in some form, daily. Use those otherwise frustrating, mindless moments to your advantage. If you're stuck in traffic and you're freaking out, breathe in for five, exhale for five. How about a breath-focused standing-in-line-at-Starbucks meditation. Or, if you prefer, simply tap into the sights, smells and sounds around you.

Try and take something that is normally a waste of time and be aware of it,. That's it. That's the whole gig. And don't judge it. Don't think, 'This is stupid.' Just focus your attention and when you notice your mind wandering, bring it back.

4. Really relish anything sensory.

Look at the food closely, see the shapes and colours. You can smell the food before you put it in your mouth. For just one slow bite, pay attention to the texture of the food, the different flavours and how it feels in different parts of your mouth before you swallow.

The key is to recognize those small, daily moments that inherently grab and engage your senses and that generally make you feel a sense of pleasure, such as listening to music or washing your hands in warm running water. Then pay extremely close attention to them.

Reiki Meditation

A simple Reiki Meditation using Reiki hand positions and sending to yourself a beautiful loving and healing energy.

1 - Sit or lie down comfortably with your back straight. Take few deep breaths imaging that the most pure loving and healing energy is entering your body. When you exhale imagine that all tension, all negativities, pain, anger, frustration, depression etc are flowing away from your body together with your breath out. Let them go….let them go….

2 - You will place your hands on each major chakras on the front of your body and hold them over each one for about three minutes unless your body will ask you to hold them a bit longer or shorter. It is a perfect opportunity now to get in tune with your body. Listen to it and trust. As you hold your hands over your chakras, imagine life force energy from the universe entering your body and feel it flowing through your hands to the rest of your body for the highest good of all concerned. Feel the peace, deep relaxation, vitality in whole your body.

3 - Place your both hands with fingers together over the top of your head. Hold and listen to your body - gently with loving attention. Breathe in and out - nicely, slowly and deeply. Focus on positive qualities and let go of negatives.  Relax.

4 - Very gently take your hands and place them on your forehead covering your eyes if that feels comfortable. Hold and relax.

5 - Gently move your hands to the back of your head. Find the position there which is the most comfortable for you and hold your hands there.

6- Next, place your hands on your throat, very gently, do not push too much as you need to breathe and feel comfortable. You might put both hands on the front of your throat or one on the front and the other one on the back of your neck. Find a position which works for you, hold and relax.

7 - Now place your hands over your shoulders behind you with fingers pointed down. Hold and relax.

8- Place your hands now on your chest covering your heart. Do it very gently. Hold and listen and relax.

9- Now gently move your hands to your lower chest near the bottom ribs. Hold and relax.

10 - Place your hands over your stomach. Hold and relax.

11- Next, move them gently and place your palms over your lover abdomen gently touching just over your pubic bone. Hold and relax.

12- Gently place your hands on both hips. Hold and relax.

13 - Move your hands and place your palms on each knee. Hold and relax.

14 - Next place your hands on your both feet - cover either top or bottom of your feet whatever is more comfortable for you. Hold and relax. Do this position only if it is comfortable for you.

15- Now, bring your hands together in a Gassho position or just put one on the other one and hold for about three minutes breathing naturally and feeling the energy moving through your whole body. Feel that all negativity were flushed away and replaced with love, healing and joy.

Myths about meditation

Do you find meditation difficult? Then it just might surprise you that the "common knowledge" about how to meditate, can often be based on myth and misconception.

Myth #1: You have to free your mind of thoughts.

Tempting as this is to believe, it's simply just not true. Ask any experienced meditator and they'll set you straight. Here's the thing: mind's think! It's what they do. Just as it is the nature of the heart to beat, it is the nature of the mind to think. Thinking is not necessarily a problem — actually, it's rather essential. But problems arise when we give up our power to thoughts — we believe them, react to them and can no longer see them for what they really are. Meditation helps us to get some distance from the incessant train of our thoughts. It enables us to become the watcher of our own mental chattering. We begin to experience an aspect of "self" that is beyond the day-to-day ramblings of our busy minds. As a lovely byproduct of all this, the mind does begin to quieten.

Myth #2: Meditation only works if you do it for an hour, twice per day.

Anyone who tells you exactly how long modern Western meditators should practice to "get results" is simply letting you know what worked for them. It might work for you, but then again, you might be different. Research simply can't yet say what the "optimal dosage" for meditation is for any given individual. Positive changes in brain functioning and wellbeing have been reliably documented in studies employing a dosage of 20 minutes daily.

Myth #3: You have to be able to sit in Lotus position.

Although it might make you look like a yogi, sitting in Lotus is not necessary for meditation. Any upright seated position is ideal, as this helps to keep you awake and alert. What's happening on the outside doesn't necessarily reflect what's going on inside. Be comfortable, stay upright and you've nailed it. If you're struggling with meditation or have concerns about your practice, relax and get some advice. And next time you hear someone repeating these meditation myths, you can set them straight.

Myth #4: Meditation is Concentration

Meditation is actually de-concentration. Concentration is a benefit of meditation. Concentration requires effort and meditation is absolute relaxation of the mind. Meditation is letting go, and when that happens, you are in a state of deep rest. When the mind is relaxed, we can concentrate better.

Myth #5:  Meditation, A Religious Practice

Yoga and meditation are ancient practices that transcend all religions. For meditation, there is no bar on any religion. In fact, meditation has the ability to bring religions, nations and faiths together. Just like the sun shines for everyone, and the wind blows for everyone, meditation benefits everyone. “We encourage people from all backgrounds, religions and cultural traditions to come together and meditate in a spirit of celebration,” says Sri Sri Ravi Shankar.

Myth #6: Meditation Is For Old People

Meditation is universal and adds value to lives of people of all age groups. One can start mediating at the age of eight or nine. Just like a shower keeps the body clean, meditation is like the shower for the mind.

Myth #7: Meditation Is Like Hypnotizing Yourself

Meditation is an antidote for hypnosis. In hypnotism, the person is not aware of what he or she is going through. Meditation is complete awareness of each and every moment. Hypnotism takes the person through the same impressions that are in his mind. Meditation frees us from these impressions so that our consciousness is fresh and clear. Hypnotism increase metabolic activity, meditation reduces it. “Those who practice pranayama and meditation regularly cannot be hypnotized easily,” says Sri Sri Ravi Shankar.

Myth #8: Meditation Is Thought Control

Thoughts do not come to us by invitation. We become aware of them only after they have arrived! Thoughts are like clouds in the sky. They come and go on their own. Trying to control thoughts involves effort and the key to a relaxed mind is effortlessness. In meditation, we do not crave for good thoughts nor are we averse to bad thoughts. We simply witness and eventually transcend thoughts and move into that deep inner silent space.

Myth #9: Meditation Is A Way Of Running Away From Problems

On the contrary, meditation empowers you to face problems with a smile. Skills develop in us to handle situations in a pleasant and constructive manner through yoga and meditation. We develop the ability to accept situations as they are and take conscious action instead of brooding over the past or worrying about the future. Meditation nurtures inner strength and self-esteem. It acts like an umbrella during rainy days. Challenges will arise, but we can still move ahead with confidence.

Myth #10: If You Meditate, You Will Become A Sanyasi (Monk or Recluse)

You do not have to give up material life to meditate or progress on the spiritual path. In fact, the quality of your enjoyment improves greatly as you meditate. With a relaxed and peaceful mind, you are able to live happily and make others in your family and surroundings happy too.

Myth #11: You Can Only Meditate At Certain Times, Facing Certain Directions

Anytime is a good time for meditation and all directions are good for meditation. The only thing to keep in mind is that your stomach should not be full; else you may doze off instead of meditating. However, it is a good practice to meditate during sunrise and sunset (morning and evening) as it can keep you calm and energetic throughout the day.

Stare at a Candle to help you focus

When it comes to developing a practice, most people seem to think they are too busy, are unable to sit still, or can't quiet their mind long enough to meditate. I have the same problem so I have been researching some techniques to help my ever racing mind.

Every good meditation practice must begin with finding what and where works best for you. Remember, there is no right or wrong way to meditate.

All you need to begin is to find a comfortable seat, so experiment and try out different positions. Ideally, your back is straight and your spine is aligned. But it is not necessary to sit on the floor or even to cross your legs. If you're unable to sit for any length of time, find a propped lying down position — just try not to fall asleep!

Here are six simple methods to try, to help you begin your meditation practice today:

1. Guided meditations
There are hundreds of resources online that have a huge supply of guided meditations and music to help sooth your soul. Try perusing Google Play or iTunes or  SoundCloud.

2. Candle Staring
If you have trouble focusing, you can light a candle and stare at it. Your attention will be held. If your mind races, just observe what it is doing and let those thoughts release.

3. Mantra
Repeating words over and over again, can help you find calm and focus. You can choose from a number of Sanskrit mantras like the Gayatri Mantra, which has meaning in its words and sounds, or you can even make up your own. It doesn't matter what you choose, just that you feel good about your choice.

4. Visualisation
Another easy and down-to-earth meditation technique is to picture an idyllic being or setting in your mind. Focus on the picture and let yourself embellish it as much or as little as you need to.

5. Present Moment Meditation
Close your eyes and begin to focus on your breath. Take a few moments here then allow your focus to broaden to your body and the sensations that it's feeling. Now expand your focus to anything touching your body, noticing those sensations. Lastly, expand your awareness to everything you can hear and sense. Now reverse this process and come back, one step at a time to your breath.

6. Become the Observer
Focus on becoming the observer of your mind. Close your eyes and focus on the spot about an inch above of the spot between your eyebrows (Third Eye Chakra). Begin to watch what your mind and body are feeling, thinking and doing.

I am beginning with just 10 minutes a day, and they say that's all you have to do to see real change in your life.

Meditation in motion

Many years ago I used to study Tai Chi, mainly due to the amount of stress I was under at the time due to my work. I initially chose it over Yoga, as I felt it fitted me better. As with much of my Spiritual learnings, I stepped off of this path and became somewhat lost in the endless pathways, but as it is with many people, they all seem to converge back together at the same point. So once again I find myself watching videos and re-educating myself in this ancient Chinese art.

Tai Chi is a type of martial art that has evolved over the years into an effective means of alleviating stress and anxiety. It has been considered to be a form of 'meditation in motion' which promotes serenity and inner peace.

Tai Chi is an ancient Chinese tradition, its beliefs are thought to have been created by the Taoist monk Zhang Sanfeng in the 12th century.

The phrase "t'ai chi ch'uan" translates to "supreme ultimate fist" or "boundless fist". Tai Chi has influences that go back to Taoist and Buddhist monasteries.

Tai Chi is considered to be safe for people of all ages as it does not put too much stress on the muscles and joints.

In addition to being safe, Tai Chi is also inexpensive as it does not require much equipment. It can be practiced either in a group or alone.

Modern research has found that Tai Chi has positive effects on balance control, fitness, and flexibility. In addition, the martial art has been claimed to reduce the risk of falls among elderly individuals who have suffered from severe heart conditions.

History of Tai Chi

Tai Chi has various different styles and variations, each of which has its own lineage and date of origin. Some forms of Tai Chi focus on health while others stress competition or self-defence.

The concepts of Tai Chi go back to the beginning of written Chinese history from Taoism and Confucianism. The founder of Tai Chi is believed to be Zhang Sanfeng.

There are stories that claim Zhang Sanfeng left his monastery to become a Taoist hermit and created his own form of fighting based on softness.

Sanfeng is thought to have said:

"In every movement, every part of the body must be light and agile and strung together. The postures should be without breaks. Motion should be rooted in the feet, released through the legs, directed by the waist and expressed by the fingers. Substantial and insubstantial movements must be clearly differentiated."

What are the health benefits of Tai Chi?

The health benefits of Tai Chi are currently being widely studied. The art has been associated with reduced stress, anxiety, depression, and enhanced mood, in both healthy people and those with chronic conditions.

In addition, Tai Chi has been shown to improve aerobic capacity, increase energy, and build muscle strength.

There are health benefits associated with Tai Chi for people suffering from:

Parkinson's disease - a study found that patients with Parkinson's disease who practiced Tai Chi experienced significantly improved walking ability, posture, and fewer falls.

Chronic heart failure - researchers revealed that patients with chronic heart failure experienced a better quality of life and mood if they regularly practice Tai Chi.

Fibromyalgia - people living with fibromyalgia responded well to Tai Chi. They reported relief from joint pains as well as other symptoms.

Diabetes - Tai Chi can improve blood glucose levels and immune system response in patients with type 2 diabetes.

Depression - a weekly tai chi exercise class could be very effective at treating symptoms of depression.

Mindfulness for mental wellbeing

Something that I am trying to develop and practice more is "Mindfulness". Just one more step on the spiritual pathway.

It can be easy to rush through life without stopping to notice much. Paying more attention to the present moment – to your own thoughts and feelings, and to the world around you – can improve your mental wellbeing.

Some people call this awareness 'mindfulness', and you can take steps to develop it in your own life.

Good mental wellbeing means feeling good about life and yourself, and being able to get on with life in the way you want.

You may think about wellbeing in terms of what you have: your income, home or car, or your job. But evidence shows that what we do and the way we think have the biggest impact on wellbeing.

Becoming more aware of the present moment means noticing the sights, smells, sounds and tastes that you experience, as well as the thoughts and feelings that occur from one moment to the next.

Mindfulness, sometimes also called "present-centredness", can help us enjoy the world more and understand ourselves better.

What is mindfulness?

Mindfulness means knowing directly what is going on inside and outside ourselves, moment by moment.

Mindfulness can be an antidote to the "tunnel vision" that can develop in our daily lives, especially when we are busy, stressed or tired.

It's easy to stop noticing the world around us. It's also easy to lose touch with the way our bodies are feeling and to end up living 'in our heads' – caught up in our thoughts without stopping to notice how those thoughts are driving our emotions and behaviour.

An important part of mindfulness is reconnecting with our bodies and the sensations they experience. This means waking up to the sights, sounds, smells and tastes of the present moment. That might be something as simple as the feel of a banister as we walk upstairs.

Another important part of mindfulness is an awareness of our thoughts and feelings as they happen moment to moment.

Awareness of this kind doesn't start by trying to change or fix anything. It's about allowing ourselves to see the present moment clearly. When we do that, it can positively change the way we see ourselves and our lives.

How mindfulness can help

Becoming more aware of the present moment can help us enjoy the world around us more and understand ourselves better.

When we become more aware of the present moment, we begin to experience afresh many things in the world around us that we have been taking for granted.

Mindfulness also allows us to become more aware of the stream of thoughts and feelings that we experience and to see how we can become entangled in that stream in ways that are not helpful.

This lets us stand back from our thoughts and start to see their patterns. Gradually, we can train ourselves to notice when our thoughts are taking over and realise that thoughts are simply 'mental events' that do not have to control us.

Most of us have issues that we find hard to let go and mindfulness can help us deal with them more productively. We can ask: 'Is trying to solve this by brooding about it helpful, or am I just getting caught up in my thoughts?'

Awareness of this kind also helps us notice signs of stress or anxiety earlier and helps us deal with them better.

How you can be mindful

Reminding yourself to take notice of your thoughts, feelings, body sensations and the world around you is the first step to mindfulness.

Even as we go about our daily lives, we can find new ways of waking up to the world around us. We can notice the sensations of things, the food we eat, the air moving past the body as we walk. All this may sound very small, but it has huge power to interrupt the 'autopilot' mode we often engage day to day, and to give us new perspectives on life.

It can be helpful to pick a time – the morning journey to work or a walk at lunchtime – during which you decide to be aware of the sensations created by the world around you. Trying new things, such as sitting in a different seat in meetings or going somewhere new for lunch, can also help you notice the world in a new way.

Similarly, notice the busyness of your mind. Just observe your own thoughts. Stand back and watch them floating past, like leaves on a stream. There is no need to try to change the thoughts, or argue with them, or judge them: just observe. This takes practice. It's about putting the mind in a different mode, in which we see each thought as simply another mental event and not an objective reality that has control over us.

You can practise this anywhere, but it can be especially helpful to take a mindful approach if you realise that, for several minutes, you have been "trapped" in reliving past problems or "pre-living" future worries. To develop an awareness of thoughts and feelings, some people find it helpful to silently name them: "Here is the thought that I might fail that exam". Or, "Here is anxiety".

Formal mindfulness practices

As well as practising mindfulness in daily life, it can be helpful to set aside time for a more formal mindfulness practice. Several practices can help create a new awareness of body sensations, thoughts and feelings. 

They include:

meditation – participants sit silently and pay attention to the sensations of breathing or other regions of the body, bringing the attention back whenever the mind wanders

yoga – participants often move through a series of postures that stretch and flex the body, with emphasis on awareness of the breath

tai-chi – participants perform a series of slow movements, with emphasis on awareness of breathing

Meditation Techniques for people who hate Meditation

DON'T HAVE THE TIME OR PATIENCE FOR DEVOTING 20 MINUTES A DAY TO SITTING STILL? YOU CAN STILL MEDITATE WITH SMALL MOMENTS OF MINDFULNESS. 

Our thoughts are like a river. When we’re thinking about what we need from the store, the river is calm, but when we’re having negative thoughts, worrying about a presentation, for example, the current becomes more turbulent. Mindful people, those who live in the present, can step back and stay on the riverbank, watching their current of thoughts and not getting swept away by their content. 

Meditation fosters mindfulness, but the practice seems difficult in today’s world of constant stimulation. When the mind wanders, the meditation isn’t a failure. Our brain is like a wayward puppy, out of control. Catching it and putting it back to the object of focus is the mediation. Meditating is like exercise; a full workout is preferred, but there is value in short bursts. 

15 minutes of meditating each day for several weeks produces detectable, positive changes in the brain as well as corresponding reductions in stress, anxiety, and an enhanced sense of well-being. You can get the benefits of a formal meditation practice by weaving mini-meditations into your daily life. 

These are six ways you can effortlessly incorporate meditation into your daily life: 

1. WALKING MEDITATION 

While walking your dog, taking a hike, or simply getting the mail, focus your attention on one item, such as the sound of the crickets, the feel of the ground beneath your feet, or the colour of the tree. When the mind wanders, catch it and return to your original focus. 

Being in nature reduces stress. We weren’t meant to sit in cubicles all day and when we disconnect from nature, we suffer a lot of stress.

2. RED LIGHT MEDITATION 

While stopped at a red light, turn off your radio and focus on deep breaths. When your mind wanders, go back to your breath. 

3. RUNNING/CYCLING MEDITATION 

If you run or bike, leave your headphones at home and focus on the experience. Tune into a physical sensation, such as the ground beneath your feet, the wind in your hair, or the warmth of the sunlight. Choose one item and maintain your focus. Don’t jump mindlessly from one sensation to another. 

4. EATING/DRINKING MEDITATION

As you eat or drink, focus on the various flavours, textures, and sensations of the particular food or drink. Drinking a cup of tea or enjoying a piece of chocolate can be a form of meditation. Savour what you have in the moment.

5. WAITING MEDITATION 

While in line, observe your breath or surroundings. Use the time to do some inner observations. For example, are your muscles tense? Are you cold or hot? It is important that when you do the observations, you do them without judgment. If you’re in the supermarket checkout line, for example, avoid judging people for what they have in their shopping carts. Observe and notice without opinion. 

6. TASK-RELATED MEDITATION 

You can also incorporate mindfulness meditation into daily activities. For example, washing your hands, folding laundry, taking a shower, washing dishes, or brushing your teeth can serve as mini-meditations if you focus on the experience and stop your mind from wandering. Focusing on what’s happening now pulls us out of our river of thoughts. 

The benefit of meditation is that when something in the real world comes up, we’re much better at catching our thoughts instead of getting swept into their current.

IF WE HAVE ONE FOOT IN THE FUTURE AND ONE IN THE PAST, WE’RE PISSING ON THE PRESENT.