11 Easy Ways To Meditate -Try it to Believe It

when people think of doing meditation they always think of spending hours in a peaceful & isolated space, chanting some mantra or doing some special things/postures. But meditation is far easy ten we think. specially when you begin to add more mindfulness into your life—when you stop and smell the roses, so to speak—you'll find that the stress of the future and the regrets of the past simply melt away. It’s a practice, to be sure. But it can be simple, and automatic, and oh-so beautiful.

The trick is to do one thing a day with absolute mindfulness. Dwell completely in that moment. Feel everything, every physical sensation, and every subtle emotion that swells up inside. Breathe slowly, and smile at the stillness. And once you’ve mastered one thing, add another, and another ...

Here are 11 of my favorite things to do mindfully:

1. Listen to music.

Try to hear every instrument in the band. Separate the lyrics from the melody—listen to something instrumental, if you can. Sing along, and feel your body vibrate with the hum of sound.

2. Drink tea. Or coffee. Or hot water. Or whatever.

I imagine that, like me, you drink something every morning. Instead of just tossing it down like a shot at the bar, drink it slowly. Dedicate 5 minutes every morning to this act alone. Close your eyes, and feel the warm liquid roll over your tongue. Enjoy it – right now, this tea is all that matters!

3. Do yoga.

The practice alone will bring about a beautiful sense of presence in your life. Even one class or hour of home-practice a week is great!

4. Drive to work.

Your morning commute can be spent in absolute mindfulness. Turn off the loud music, tone down your road rage, and enjoy the quiet time to yourself.

5. Take a walk.

A slow one. Like, really slow. Inhale and lift your foot, exhale and plant it. Repeat.

6. Create art.

The practice of painting, or drawing, or sewing, or gluing magazine strips to paper is incredibly meditative. Set aside a bit of time for art, and as you work, make sure that you’re truly there with your project.

7. Journal.

Each morning, spill out a page of junk that’s been on your mind. Notice the pressure of the pen on the paper. The sound of the tip scraping along the page. The way the ink bleeds. After writing for a bit about your day, and your shopping lists, and the cute boy in yoga class, you’ll find that you don’t have anything left to write. This is when you take a deep breath, and allow mindfulness to permeate. Go deeper. Soon, you’ll be writing with complete presence, as if another voice is writing through you.

8. Cook.

This is one of my favorites. Cooking can be an incredibly powerful act of meditation. Grind your own spices, chop vegetables with a smile, and put love into your pot.

9. Eat.

Not only is eating mindfully a simple and delightful act, but it’s much healthier than shoveling food down while you’re running to your next meeting. Take time to feel the temperature of your food with your fingers, feel the texture, smell all of the ingredients. Be there with your food before you eat.

10. Give a massage.

Touch is a powerful thing. For a moment, give all of yourself to someone in the act of massage. Be there with them: receptive, open, and loving.

11. Breathe.

The easiest of all! Breathing truly is the difference between feeling anxious and feeling relaxed. Try adding a few rounds of 4, 4, 8 count breath into your daily routine. Inhale for 4 counts, retain for 4 counts, and exhale for 8. Close your eyes. Be slow. Repeat.

Deep Breathing

Breathing is process very hardly notice, its going on continuously whether we are aware of it or not. Deep breathing is Conscious breathing where we are fully aware of our breathing. Nowadays more & more people are becoming aware of the Health benefits of Deep breathing.

Breathing is the only bodily function that we do both voluntarily and involuntarily. We can consciously use breathing to influence the involuntary (sympathetic nervous system) that regulates blood pressure, heart rate, circulation, digestion and many other bodily functions. Breathing exercises can act as a bridge into those functions of the body of which we generally do not have conscious control

When we are under stress our breathing pattern changes, it becomes rapid. That directly affects the working of our different body parts. Over a period of time frequent increase in heart rate takes toll of our overall health.

Relaxation in just 10 minutes!

Relaxation is everyone is looking for. In today's highly challenging & demanding, stressful life everyone wants some time for relaxation. but one seldom get time to relax completely due to tight schedules. 

whenever one thinks of relaxation first thing come in the mind is vacation in an exotic location, a spa or simple meditation retreat. many people find relaxation in Nature, nearby river or countryside. Some people find relaxation in soothing music. but the prime question remain how to get the daily dose of relaxation in the very stretchable urban lifestyle?

here i suggest a very simple yet effective exercise for relaxation which can be done anywhere at anytime without much efforts.so here we go

1) find a place where you are not disturbed for a while. it can be meeting room in your office.

2) close your eyes & start deep breathing

3) as you breathe deeply put focus on your nostrils, tip of your nose where you can feel the air moving in & going out

4) be alert & aware of your breathe movement. breathe is coming inside, then there is a little pause, then breathe is moving out then again there is a little pause then the breathe is again moving in.....

5) Now being aware of your breathe tell your self that : "I dont need anything" " I am complete" "I am whole"

6) after repeating these words to yourself again be aware of your breathe.

you will notice instant relaxation in your mind as you become aware of your breathe, So as mind becomes calm your body also gets relaxation.

Initially you will find difficult to remain aware of your breathe even for 5-10 seconds but later on with practise it will become easier for you.

repeat this exercise whenever you feel tired or exhausted.

Get relaxed get connected to yourself! All the best!

Biofeedback & Meditation

Biofeedback
Biofeedback is a therapeutic technique that claims to teach you how to control physical responses, such as breathing, hand temperature, muscle tension, heart rate and blood pressure, which are not normally controlled voluntarily.

The way you achieve this control is by learning how to focus on and modify signals from your body. For instance, in the case of asthma, biofeedback could help you to learn to control your breathing and bring down your anxiety level when your symptoms start to flare up.

Chances are you have used biofeedback yourself. You've used it if you have ever taken your temperature or stepped on a scale. The thermometer tells you whether you're running a fever, the scale whether you've gained weight. Both devices "feed back" information about your body's condition. Armed with this information, you can take steps you've learned to improve the condition. When you're running a fever, you go to bed and drink plenty of fluids. When you've gained weight, you resolve to eat less and sometimes you do.

Several different relaxation exercises are used in biofeedback therapy, including:

20 Powerful Questions to Help You Discover the Purpose Life

Who Are You?

1.    Who are you What is the one thing that makes you special and unique?

There is no other person on this planet quite exactly like you. For just a moment, quit focusing on what you are not, what you wish to be, or what others expect from you and find out what is the one thing you already have that makes you special. Identify your “special”-nesses, acknowledge it, respect it and make it central to how you carry yourself.

2.    How do people perceive you?

Do people see you for the special person that you are? Do they appreciate your unique abilities? If not, what is the reason? How can you change it?

Maybe a quote by Henry Longfellow — “We judge ourselves by what we feel capable of doing, while others judge us by what we have already done.” — has the answer? How can you bridge the gap between what you are uniquely capable of being and the person that you currently are?

3.    If money was not a constraint, what would you be doing with your time?

Write a book? Become a singer? Grow a beautiful garden? Spend more time with your family? Take your time. Feel free to daydream. Once you have the vision in your mind, think of what is the one thing you can do now to move just one step closer to that vision. When you have a vision and start taking action, the universe will conspire to make it a reality.

4.    What do you do for a living?

There is nothing deep about this question. It really is as simple as it sounds. If your answer matches (or will lead you towards) what you answered to the previous question, you are on the right track. If answered “Become a writer” above and “I am an engineer” to this one, you need to figure out how bridge the two. Maybe you can start a tech blog. Or a series of (blockbuster) books about the adventurous engineer or the vampire engineer. Whatever. Figure it out.

5.    What are you grateful for?

How long did you have to think to answer that question? If you answer was not immediate – if the images of your family and friends, your health, your ability to see, hear, walk and talk did not come to your mind instantly, you should start looking into developing an attitude of gratitude. Remember the quote – “I cried because I had no shoes until I met a man who had no feet.”

Alternate Breathing for Balancing Nervous System & Reducing Stress

Alternate Nostril Breathing is perhaps the premiere technique for awakening the third-eye and stimulating activity of the pineal gland.  It works by balancing the two major ‘nadis’ (energy channels or meridians) that run the length of the spine and govern the yin and yang aspects of the mind/body/spirit, primarily at an energetic level.  These nadis, correspondingly called Ida and Pingala in Sanskrit, are each connected to eithier the left or right nostril.  Throughout the day, corresponding to the varied lunar/solar cycles and energies, either Ida or Pingala is dominant and hence either the Yin/receptive/female or Yang/outward/male energies will be expressed.  However, through the use of the Alternate Nostril Breathing technique, traditionally known as Nadi Shodhana, one can bring these energies back into balance at will.  Typically this results in greater mental, physical and spiritual harmony as it has the effect of balancing the hemispheres of the brain, lowering the heart rate, and harmonizing the nervous system.

Nadi Shodhana is a powerful practice and it is suggested to start slowly and work your way up to a longer practice.  It is also importance to clear, balance and energize the other 6 primary chakras as well when working with Nadi Shodhana, as practicing this technique in isolation can lead to energetic imbalances.

In a recent six-year study conducted on over 2800 men from Copenhagen, Denmark, scientists discovered that the resting heart rate has a whole lot to do with the length of our lives. Ancient yogis knew this too, when they pointed to elephants and other large mammals with slow breathing rates and slow-beating hearts that lived to be over 100. Conversely, animals like dogs and squirrels live short lives because their hearts beat faster and their resting heart rates are often higher.

Our resting heart rate is an indication of many important vital functions in the body, including our ability to regulate important endocrine secretions to balance hormones, and also to ensure the health of the autonomic nervous system.

The typical resting heart rate (RHR) is around 60-100 beats per minute, and while exercise has shown to lower the RHR over time, the new study from Denmark is showing that despite our attempts to stay young by racking up the miles on a tread mill, a high resting heart rate can kill us sooner rather than later. According to Thorsten Jensen, a cardiologist who worked with colleagues in a study at Copenhagen University Hospital, people with an RHR of 80 beats per minute die up to five years earlier than those with, say, a resting pulse of 60 beats per minute.

40 Ways to Become More Conscious & Raise your Vibrations

1. Connect with nature – Go for a walk in the forest, jungle, field of daisies, or wherever you feel like getting a connection with nature. It is possible to feel at deep sense of peace and oneness when you attempt to connect with nature. As you learn to connect and appreciate nature, you allow your consciousness to rise up.

2. Get your body moving – Exercise and dancing will raise your consciousness by promoting healthy brainwave patterns, healthy neurotransmitter levels, and great circulation throughout your nervous system. Help yourself rise up and break the pattern of not exercising by going for a friendly walk with one of your friends or even going to the club to dance. Both examples are: easy, fun, and empowering.

3. Simple meditation – Whether you are an advanced meditator or a beginner, the benefits are tremendous and will allow you to tap into your highest state of conscious functioning if you stick around long enough. It is an act that will definitely raise your conscious awareness and allow you to attain greater focus, discipline, and develop a deeper joyous connection to life.

4. Spending time with true friends – Find only friends that align with who you are, your beliefs, and your values – they will make you more conscious. These are your true friends, and though they can be tough to find, they should definitely be cherished. Give some of your true friends a call and make it a habit to spend more time with them.

5. Have the intention to “raise your consciousness” – If you have the intention to raise your consciousness and state of awareness, you are on the right track. Having the intention alone will make you more focused on finding ways to raise your consciousness.

6. Tell the truth – Anytime you tell the truth, you raise your level of consciousness. Why do people tell lies? To protect themselves in lower states of consciousness. People in higher states of consciousness don’t lie because they want to be true to themselves, others, and make relationships in humanity more conscious.

7. Find and live your purpose – Searching for a purpose will help you find your true purpose here on Earth. When you find your purpose and are able to share it with the rest of the world, you will continue to raise your level of consciousness.

8. Take conscious control of your decisions – When you take conscious control of all your decisions, you are actually activating certain neural pathways in your brain that help promote self-control, calmness, and inner peace. Every time you allow others to dictate your decisions or you don’t take full conscious responsibility for your decisions, you become slightly conditioned to be less conscious when making choices.

Secret Technique to Get Rid of Past Karma

It is commonly believed that our present life on this planet earth is lead by our past life Karmas, (Karmaashaya, collective actions of our past life or if one may call in contemporary terms, bank balance in our saving accounts, accumulated by us in previous lives).

 There are three types of Karma; Shukla meaning white or in other words, good deeds, Krishna meaning black or in other words, evil deeds and Shukla-Krishna, meaning mixed acts, which are both good and bad.

 If someone intentionally or accidentally kills a snake to save another person or animal even with selfless motive, he is said to have committed a Shukla-Krishna karma as though saving one life is a good deed, killing another is bad.

 Most good human beings, who willfully refrain from committing themselves to bad deeds, unfortunately, get trapped into committing Shukla-Krishna Karma for which they remain answerable in their next life. ‘Prarabdha’ means the resultant package of all good and bad experiences which we must face in the current life as a result of our bad karma from past lives.

More than 80% of our problems; stress, strain, frustrations, sufferings, etc., that all of us face in current life can be categorize into three types;

       a. Wealth and Carrier related, Job, Profession, Finance, Money, Property, vehicles, etc.

        b. Health and Medical related, diseases, accidents, etc.

        c. Relationship related –among immediate family members, Friends, relations, society 
.

We try our best within our capability, put in the endeavor, time, and energy and yet the results we achieve are contrary to our expectations. Most of the people feel let down, get de-motivated and surrender to the circumstances.

Sometimes we think why these things happen to “me only”? Is there any way to burn off karma? 
how can I heal my past life karma?

Most people start consulting astrologers etc., to get a peep into their future. But most of the times it proves to be a futile exercise for the majority of the people, Sometimes gets an unsolicited advice from his friends and others that all that is happening is due to the past karma effects, so enjoy the life as it comes. 

 We move ahead regardless and continue to lead our lives in a mechanical, routine and boring manner; feeling frustrated internally and also feeling handicapped, unable to change our present circumstances.

 But if one sincerely desires, to be happy, to lead a comfortable life full of joy, free of disease, he can achieve his objective right now. One only needs to believe in him/ herself and keep patience for the next 21 Days.

The purpose of following techniques and procedure is to establish a balance in our body, mind and soul and tune it to the harmonic vibrations of the universe. It will also help to clear out negative karma. This will enable you to live happily and joyfully in the most natural way, till your visa to this planet earth expires. 


It will also allow you to write yours Prabadh afresh to ensure pleasant experiences in your next life. If one can free himself of all his bad Karmas, he may be eligible for Moksha, the ultimate Goal for his Soul as explained in “The Bhagwat Geeta.”

Vipasana Meditation - Very Scientific & Gives Instatnt Results

Vipassana Meditation is an ancient Buddhist meditation technique. Which mainly about awareness of the  bodily sensations  & breathing. Its a very scientific technique. its a practical technique & you can feel the difference within in a very short time.

In vipassana, the main reason for suffering is called our reactions. Many times we dont even know that we unknowingly reacting to the different situations  that creates further misery for us. Our subconscious Mind is the real mind which reacts to the sensations by the feelings or emotions. Positive thinking can help us up to certain way but it can not eradicates completely the root cause of the suffering.

Awareness of the sensations stops the mechanism of reactions to external stimulus. for e.g. when we have  the sensation of itching  we immediately starts scratching at the place. But instead of that we can watch that sensation without reacting to it. you will find that after some time there is a great urge to scratch but wait for few more seconds & you will find the itching subsequently vanishes away. No sensation is eternal. sensation like waves of ocean come & goes, we just have to be the still witness of this process.

the vipassana meditation starts with the awareness of your breathing. Vipassana meditation is being taught all over world that too free of cost. its basically 10-day residential course you have to stay for full 10 days. that too without mobile, internet & keep silent.

I am sharing you here the videos of the discourses of vipassana meditation.

Enjoy!

for more information visit http://www.dhamma.org/