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quotes

Eleanor Roosevelt Quotes

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Eleanor Roosevelt 1884 – 1962

An American diplomat, civil rights activist, writer and political figure serving as First Lady of the United States during her husband Franklin D Roosevelt’s four terms as United States president. A passionate human rights activist that has her the nickname ‘the First Lady of the world’ first coined by president Harry S Truman.

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She was born into the prestigious family of Livingston but lost both her parents at a young age. She was educated in both America and London England where it is said the headmistress had an enormous impact on her life. She married Franklin D Roosevelt in 1905 and after her husband had an affaire she became more independent wanting a public life of her own.

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Sometimes outspoken always headstrong she redefined the role as First Lady campaigning strongly for civil rights of African and Asian Americans and the World War II refugees. Following he husbands death she would spend the next 17 years in public service becoming the United States very first delegate of the United Nations. Regarded by many as one of the most esteemed women of the world

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meditation

15 Meditation Tips & Tricks to the Most Common Issues

Why Meditation is so Important

Meditation has been by far the best thing I have ever started in life, hands down. It has made me less fearful or worrisome, I have become more content, calmer and happier with life’s ups and downs, but the most important thing Meditation has taught me is about my mind.

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Before I started meditating, I had hardly noticed that inner dialogue I was having with myself, I had never really thought about what was going on in my head, I thought it all just happened, out of my control, I would just follow the commands almost powerless.

With meditation practice I have been able to notice more and more the interplay between thoughts and their actions (Karma) and how I can choose either to follow the commands or not. I now understand myself better than ever before and Meditation has allowed me to conquer my past childhood traumas, allowing for a freedom that feels so light and fluffy, with little to worry about. This is the beautiful experience that comes from meditation practice.

The Benefits of Meditation having been well publicised across news and social media in recent times, and everywhere you look there is seemingly more and more articles written on this very subject but very little in way in helping us deal with some of the most common meditation problems that arise, this is where this article is different.

Below you will find 15 solutions to the most common meditation problems that will make you meditate like an expert.

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15 Tips and Tricks

  • Slowly Start

To Begin Meditating start out slowly, we don’t need to spend hours and hours sitting cross legged on a hard floor, find a comfortable position for yourself, a chair, your bed or even the sofa and start with a simple 5 Minute Meditation and slowly build from there. You are far more likely to succeed if you start slowly. Later as we build our concentration levels, we can then think more of our position and posture.

  • Make a Meditation Schedule

Making a Meditation Schedule will help you a great deal, and using the latest Apps and technology that’s at our finger tips nowadays will help us stay motivated and inspired. Something that is overlooked is simply setting an alarm on our phone with a reminder that it’s meditation time. We all live busy lives an we can make a promises to ourselves one moment but then get lost in the distractions of the day. A simple alarm jogs our memory.

  • Keep Breathing Natural

While focused on your breathing, try to keep the breath as natural as possible, neither too deep or too shallow, just allow your breath to be as natural as possible without your interference. This can be a common problem as we first start to meditate, usually this is the first time we have spent time watching our breathing. Don’t worry you know how to breath you don’t need to interfere, just relax and concentrate on the rise and fall of your abdomen, and slowly the problem will pass.

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  • Worry about doing it wrong

Try not to worry about doing it wrong, we all have these doubts when we first start to meditate, it’s completely natural. Don’t worry you won’t be doing it wrong, there is no perfect way to be doing it, just be happy that you are meditating.

If you feel this happening, relax with a few deep long breaths and return to the breathing.

  • A Wandering Mind

When our minds wander from the breath, as it will from time to time, don’t scold or punish yourself with your inner dialogue, instead always be kind, and gently bring your awareness back to the breath and start counting again.

Most people believe meditation practice is about clearing your mind, or stopping their thoughts. It is not, however thoughts can sometimes completely stop for a while, this is not the goal of Meditation. If you do have thoughts, that’s completely normal. We all do. Our brains are thought processors, and we can’t just shut them down. Instead, cultivate a friendly, loving kindness attitude towards them.

  • Distractions

Distractions can happen very easily in life, and in meditation this is no exception, wether its a noise disturbance, an itchy leg, feelings of discomfort, or that urgent thought that maybe you have left the oven on. We all have them.

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  • Noise

A Noise distraction or Disturbance can be noted as ‘noise, noise, noise’ sharply as with Vipasana Meditation and then we return to the breath, or we could choose to watch the process within our minds and ‘is it our mind thats disturbed by the noise, or is it our minds disturbing the noise?’

  • Itches

Itches as they arise can be noted and then left alone, returning to the breath. If the itch is still there after a few minutes then, gently and mindfully move and scratch. This can be a useful exercise in watching our thought process and the actions that follow (Karma)

  • Pains and Aches

Pains and aches in our legs, knees, hips, back and shoulders can be a problem and a serious one. When you first take up your position for Meditation, allow a few moments to check everything feels comfortable. Taking a few deep breaths and allowing ourselves to settle into our position will help elevate some of this issue. However if you especially feel pain in your knees, or hips then it will only make things worse to push yourself through that pain. Always Be kind and gently with yourself and move your position, as an alternative, try Walking Meditation for a little while until you feel able to return to sitting.

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  • Practice with a group

Meditation is a very personal journey but there are also times when practicing within a group will help overcome lethargy or laziness. Almost every city in almost every corner of the world now has some sort of meditation classes. Joining a group of like minded individuals who practice regularly will help us stay focused and dedicated and is highly recommended.

However some caution must be exercised, while the regularity of the meditation group is of great benefit, the people can become a great distraction. Try not to spend time in idal gossip on your meditation practice, this leads to feelings of grandeur or inferiority and both won’t be good for you or your practice.

  • Don’t worry if your mind is not peaceful

A lot of us start to meditate with the idea of silencing our inner dialogue, this is not the idea of meditation practice, although sometimes it can be a side affect while meditating, this is not the goal of meditation. Our minds quite naturally produce thought, it’s there job, Meditation is noticing the inter reaction and interplay our thoughts have and the Karma they produce.

Our minds somedays during meditation are peaceful and content, on other days it will not, remember this too will pass and you will tend to learn far more from these days that seem to be a struggle than the peaceful and easy days.

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  • Tiredness

Tiredness can be a real problem with meditating and if you notice yourself starting to doze off in the middle of a meditation session, first and foremost, don’t scold yourself, be kind and loving towards yourself and try these few things to try an elevate the feeling of tiredness and falling asleep.

Firstly check that your back is nice and straight and your shoulders haven’t slumped forward closing your chest up, If this is the case straighten up and sit comfortably again. Gently close your eyes and focus your attention on your breathing again. Now gently give your ear lobes a slight squeeze or a little tug. It will have the effect of giving you an instant surge of energy to your mind. A very neat little trick.

If this is a persistent problem get up mindfully and try Walking Meditation for a short while before returning to Sitting Meditation. If you practice outside the fresh air seems to eliminate this problem entirely.

  • Feeling off balance

This problem can arise from time to time especially if your sitting crossed legged on the floor, but equally this happens when on a chair or simple practicing Standing Meditation. It can feel like your swaying with each breath you take, or maybe you think you are tilted slightly to one side, or your head feels at a funny angle. Each time your feeling off balance, simple note the sensation and if necessary correct yourself, generally however, just like itches, it seems to be a mirage of a distraction and will pass on it own accord.

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  • Mosquitos and other biting insects

Being a monk for a long time in the forests of Thailand, I have had my fair share of mosquitos and little bitting insects, and I even had a bald head, the perfect training target for all newbies or expert mosquitos alike.

The only way I found I didn’t get bitten was when my mind would let go, of that anxious feeling of knowing I’d get bitten. The moment I excepted my situation, it seemed I wouldn’t get bitten. Every meditation where I just couldn’t except this way of thinking, staying attached to a negative emotion, I would get bitten. I kid you not. Try it.

Failing this line of approach, it is always possible to meditate, as we did as Buddhist monks, under a mosquito net. Simple but effective, especially if you live in an area where you know they are around for long periods.

  • Kindness to Yourself

The underlying most important tip i can give is Kindness towards yourself and inner dialogue, you will never improve you Meditation if you keep scolding yourself. Be kind, smile, maybe even a little chuckle at your mind that just wandered off again. and always gently bring it back to the breath.

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Find out more

We hope you have found this to be of real benefit and now you have that energy and determination to start meditating for the first time or even on a regular basis. I can highly recommend it and the benefits that come from a sustained practice.

If there is anything we hear at 4enlightenment can help you with regarding meditation questions The please Contact Us and will respond with a personal email. If you would like to know our linage Of Meditation, length of time spent meditating, or any thing else then have a look at the About Us page.

Wishing you every success in your meditation practice.

Kind regards

Dhamma Tapasa

Categories
meditation

Gratitude Meditation

Gratitude or Gratification meditation

Gratification Meditation is one of the best ways to overcome past traumas, Depression, stress and Anxiety being grateful for what we have in the moment allows no space for negativity, pessimism, doom or gloom. We sit naturally non judgemental and non discriminate.

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Finding things to be Grateful for

Finding things in your life to be grateful for may be a little bit harder to do for some, so if you have a little trouble finding things to be grateful for this wonderful article entitled The Seven Wonders of Life, will really help.

Some of my personal Seven Wonders that I love to use while meditating with gratitude are, my adopted stray dog Marley, sometimes affectionately known as Marley Moo. He really is adorable and the unconditional love he has for me. It will put a smile on my face every time. Maybe you have a pet that you get great pleasure sharing love.

I also love the great outdoors and enjoy a good long walk, taking in the fresh air is magical. Maybe you also love to walk and spend time in he sunshine.mindful exercise, meditation practice, personal growth, inner contentment, mindset reset, personal development through mindfulness, commit to sit, most important thing to learn, developing minds, relaxation techniques, spiritual enlightenment, Buddhism, gratitude for yourself, We need to find a few things that will put a smile on your face something that we can be grateful about, then keeping those in your mind we begin to relax.

Let’s begin to meditate

This meditation can be practiced at home or at work, so long as you can find a quiet place you won’t be disturbed.

Sitting in a comfortable position, either cross legged on a meditation mat, using a meditation stool or a solid chair, keep a straight spine, not over pulling it one way or the other, gently relax your shoulders and bring your chest forward to allow your lungs to be fully open. Feel your muscles relax and your worries drift away. Softly close your eyes and take a few long deep breaths when your ready bring your attention to your breath. 

At this point, when my mind and body feel relaxed and peaceful I slowly go through my Seven Wonders list spending a nice amount of time on each one, feeling all the sensations of Love, passion and happiness in my body and across my face.mindful exercise, meditation practice, personal growth, inner contentment, mindset reset, personal development through mindfulness, commit to sit, most important thing to learn, developing minds, relaxation techniques, spiritual enlightenment, Buddhism, gratitude for yourself, Start with your favourite Seven Wonder, and visualise and hold onto the feelings it generates inside. You can stay just focused on your favourite wonder, you don’t have to move through them all.

There are no hard and fast rules for this Meditation except for generating feelings of bliss, contentment and happiness.

If You find your mind wanders, gently and kindly bring it back to your Seven Wonders of life. The amazing thing about this meditation is the concentration levels you can achieve very quickly, having something joyful for ourselves to focus on makes a remarkable difference.

Tips and tricks

Some points to remember,

Try to keep the breath as natural as possible, not to deep or shallow just allow it to be, without your interference. This can happen when we first stay to meditate because usually this is the first time we have spent time watching ourselves breath. Don’t worry you know how to breath you don’t need to interfere just relax.

Our minds will wander from the object of meditation from time to time, and when it does, don’t scold or punish yourself but always be kind, and gently bring your awareness back to the breath and start counting again.mindful exercise, meditation practice, personal growth, inner contentment, mindset reset, personal development through mindfulness, commit to sit, most important thing to learn, developing minds, relaxation techniques, spiritual enlightenment, Buddhism, gratitude for yourself,

Distractions happen easily, wether a noise, an itch, feeling uncomfortable or an urgent thought that maybe you have left the oven on. Always be kind and gently to your inner dialogue and gently bring your awareness back to your breath.

The underlying most important tip i can give is Kindness, you will never improve you Meditation if you keep scolding yourself with your inner dialogue. Be kind, smile, maybe even a little chuckle that your mind wandered again and gently bring it back to the breath

For more tips and tricks to the 15 most common meditation problems CLICK HERE!

Why are we doing this

The Benefits of Meditation have been well documented in the last ten years and with MRI scanners now showing us the actual visible results meditation brings it’s all time we started this wonderful new science. Meditation has a direct impact within our brains resulting in increased activity within the Anterior Cingulate Cortex, the Ventromedial Prefrontal Cortex and the Hippocampus region which is directly responsible for the grey matter produced in our brains. The possibilities this may have within the scientific fields of Alzheimer’s and memory retention are only just being realised.

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I wish you all the success with your meditation and mindfulness journey.

Kind regards

Dhamma Tapasa

Categories
meditation

Benefits of Meditation

The Benefits of Meditation and Mindfulness

The Benefits of Meditation have been well documented in the last twenty years and with MRI scanners now showing us the actual visible results meditation brings it’s all time we started this wonderful new science of Meditation

With so many websites all claiming the wonders of Mindfulness and Meditation, it has surprised me how little of those websites actually have any scientific based evidence to back up the claims. This article try’s to put this right.

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Scientifically What Are The Benefits of Meditation

Meditation and Mindfulness are a relatively new field to western science and as so between the 1950’s and the early 2000’s around 3,000 studies have been compiled. However in 2007 it was suggested by the NCCIH that most, around 80-90 percent, were flawed in there undertaking and the results are misleading or misguiding. A new set of terms or rules have been implemented and the research began again.

Leading The Way

The National Center for Complementary and Integrative Health (NCCIH) have been leading the way in scientific publications based on Mindfulness and Meditation practices. And the results and evidence they have found is staggering, it is now perfectly accepted that Meditation and Mindfulness trainings and techniques will have a direct impact within our brains, resulting in increased activity within the Anterior Cingulate Cortex, the Ventromedial Prefrontal Cortex. The Hippocampus region, which is directly responsible for the grey matter produced in our brains, also show signs of significant improvement. The possibilities this may have within the scientific fields of Alzheimer’s and memory retention are only just being realised.

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A study into “Exploring age‐related brain degeneration in meditation practitioners” is a fascinating insight into the possibility of future medical advancements in just this exciting new field.

The growing body of research that has been gathered and processed over the last decade, suggests that meditation practices are associated with substantial psychological as well as physiological benefits.

In some of those meditation studies it has be revealed that meditation and mindfulness training can relieve Chronic Insomnia, improve our Immune System and Lower Blood Pressure as well has having a reduction in Stress, Anxiety and Depression. Around 95 percent of participants having as little as two weeks of mindfulness meditation training report a reduction in levels of Stress, Anxiety and Depression.

Latest Studies

The most comprehensive and recent study, using (MRI) Magnetic Resonance Imaging Scanners, entitled ‘The Unique Brain Anatomy of Meditation Practitioners and the Alterations in Cortical Gyrification‘ shows us the real life MRI scans comparing 50 practicing Meditators and 50 non practicing participants. The results our outstanding and for the first time we can actually see the difference between the ventromedialis Cortex, anterior cingulate cortex and the hippocampus region of meditators and non mediators.

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A further study using Magnetic Resonance Image Scanners (MRI) is being conducted with over 78 participants over a period of ten years. The results are already impressive and the journey has only just begun within this exciting new field of science.

West finally meets Eastern psychology

Science finally can show and tell us exactly what the Buddhist monks have been saying for over 2,500 years, that meditation can and will change your life for the better. Only now for the first time we actually have the physical evidence with MRI scans that is so desired by the western minds. Meditation is by no way a ‘quick fix‘ or ‘cure all‘ type of medication, it is a practice or training of the mind, that takes time and patience, the rewards however are worth every effort or minute invested.

Meditation and Mindfulness Training

Meditation can and will have a massive impact in your life, scientifically as well as spiritually. The techniques and trainings that we share within this website can do more than just relieve Stress, anxiety and depression, they have the ability to change your life!

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Mindfulness and Meditation trainings are relatively simple to implement into our daily lives, and this website is dedicated to doing just that, bringing Meditation and Mindfulness trainings to you completely FREE.

If you have never meditated before then first visit our Meditation Page and go through the first few articles, get an idea of the correct posture for your body, the different positions we can meditate, and then move on to actually try meditating.

Breathing or Samadhi Meditation is by far the easiest of mindfulness training to grasp, or perhaps Metta Bhavana Meditation, also known as Loving Kindness Meditation will work wonders, especially for anxiety and depression. However the untrained mind will find it a lot harder than it sounds. The good news is, just like going to the gym regularly you start to build those muscles up, and so too with meditation you powers of concentration become greater and meditation becomes easier.

Using a meditation schedule and making meditation a regular part of our lives will help improve our concentration skills greatly and our levels of stress and anxiety will lower. Depression won’t become a thing of the past, we just learn beautiful techniques to cope better.

I wish you all the success and happiness on your meditation journey and if you need in anyway advice, help or guidance we will be only too will to help. Explore the About Us Page for further details.

Kind regards

Dhamma Tapasa

Categories
quotes

Deepak Chopra Quotes

Quotes by Deepak Chopra

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Deepak Chopra 1946 – present 

Indian born American spiritual author, public speaker and advocate of alternative medicine. A celebrated author in the self help category, Deepak studied medicine in India before moving to the United States in 1970. After completing further academic studies into internal medicine and endocrinology he became chief of staff at the New England memorial hospital.

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It was hear that Deepak met Maharishi Mahesh Yogi, a meeting that would change his life. As he started with Transcendental meditation and resigned his position as chief of staff and established the Maharishi Ayurveda Health Centre. Deepak Chopra believes that we can change the very ageing process, sometimes even reversing that process.

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His claims that his practices can treat chronic disease has had him regularly criticised by medical and scientific professionals alike. After Oprah Winfrey interviewed him about his books a loyal following grew making him one of the highest grossing self help authors of all time. In 1996 he co-founded the Chopra Centre for Wellbeing

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meditation

Metta Bhavana Meditation

Metta Bhavana meditation

Metta Bhavana Meditation or Loving Kindness Meditation is one of the most fulfilling and satisfying meditations we can do.

There are a few methods and ways to practice Metta Bhavana Meditation, the method I describe below I find works wonderfully for me. It is one of visualisation.

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I was a Buddhist monk in Northern Thailand and after many years and thousand of hours of meditation practice training with some of the great meditation masters, my hundreds of mosquito bites on my bald head were not in vain, I have found this is the most suitable way to practice Metta Bhavana Meditation for my western mind

The Three Methods to create Loving Kindness in your Heart

The method we will be using today is one of visualisation, however is just one of the three ways to practice which will achieve loving kindness in the heart. Reflecting and auditory are the other two methods used to create the feeling of loving kindness.

Reflect on the positive qualities of yourself or a loved one will ensure loving kindness to flourish with in the heart.

Using a mantra is the auditory approach and an example could simple be the words “loving kindness”

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The First thing we need to do is find the love from within ourselves. Now I understand that may sound a little scary to some but Visualisation is a great way to achieve love inside our hearts. And we all have something we love, something that will bring that feeling back when you start to think deeply enough about it. For me this is my adopted stray dog Marley and the crazy fun things he gets up to.

If your still finding difficulty thinking of something that your really love this much, then try hitting this link 7 wonders of life, it will help you find something wonderful in your life to feel that loving kindness and to help with the practice. Now that we have our object of focus, its time to relax and start meditating.

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Let’s start Meditating

First of all let’s find a comfortable place somewhere you won’t be disturbed. Now sitting in a comfortable position with a straight spine, gently relax your shoulder and neck muscles and slowly close your eyes. Take a few long deep breaths and feel yourself relaxing.

Let’s start by calmly watching your breathing, don’t disturb your breathing, just let it be natural.

Breathing in, be aware your breathing,

Breathing out, be aware your breathing out. Count one.

Try to do this for a count of five. Alternatively take long deep breaths to calm and relax your whole mind and body.

Now we are relax

Bring your object of love to the forefront of your mind and begin to feel the love you have for it/them, really start to explore the feeling, that feeling of love.

Don’t worry if you feel a resistance or a little silly at first, be kind to yourself and be patient. Try to find where the feeling is coming from, do you notice how the feeling grows the more you explore it. Again don’t panic if you feel resistance to this, it is all ok, it just means a little more patience and kindness towards yourself is needed.

Now feel that love start to consume you, feel it’s warmth, is your smile hurting you cheeks yet.

If you are having trouble visualising, please still use loving kindness with yourself, this is not going to be easy for some. Tell yourself it’s ok, we can have another go later. Always be patient and kind towards yourself and even that will be practicing loving kindness.

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Project that love

Once we have the feeling of love flowing within ourselves, it’s time to send out our love to others. We now use a mantra with our loving kindness, to truly send out our positive vibration to the chosen person.

First we start with ourselves. Repeat this between 5 and 10 times to yourself, or out loud that’s entirely up to you.

May I be happy 

May I be free from metal suffering and distress

May I be free of physical pain and suffering

May I be peaceful and at ease

Now we are going to give that love from our heart, that loving kindness to someone else other than ourselves.

The Four Types of Persons to develop loving-kindness towards

• A respected, beloved person – such as a spiritual teacher

• A dearly beloved – which could be a close family member or friend

• A neutral person – somebody you know, but have no special feelings towards, e.g a person who serves you in a shop

• A hostile person – someone you may be having difficulty with

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Starting with yourself, then systematically sending loving-kindness from person to person in the above order will have the effect of breaking down the barriers between the four types of people and yourself. This will effectively break down the divisions within your own mind, the source of much of the conflict we experience.

May (insert name) be happy

May (insert name) be free from suffering and distress 

May (insert name) be free of physical pain and suffering 

May (insert name) be peaceful and at ease 

If you find your mind wanders or you notice your loving kindness looses it ferocity, at this point always be kind and patient with yourself, slowly return to the original object of focus, take a few deep breaths and start again. once you have established the feeling again in your heart, continue with the mantra. 

I wish you all the love and happiness on your meditation journey

Kind regards

Dhamma Tapasa

Categories
meditation

Samadhi Meditation

Samadhi or Oneness meditation

Samadhi meditation is known simple as being as ‘oneness with the object of meditation‘ in this case the breath, and can be one of the simplest and easiest of all meditations to grasp, however the untrained mind will find it a lot harder than it sounds. The good news is, just like going to the gym regularly you start to build those muscles up, and so too with meditation you powers of concentration become greater and meditation becomes easier.

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How to practice

Sitting in a comfortable position, either cross legged on a meditation mat, using a meditation stool or a solid chair, keep a straight spine, not over pulling it one way or the other, gently relax your shoulders and bring your chest forward to allow your lungs to be fully open. Feel your muscles relax and your worries drift away. Softly close your eyes and take a few long deep breaths when your ready bring your attention to your breath.

Breathing in be aware you’re breathing in, 

breathing out, be aware you are breathing out. 

Count one.

Repeat this for five or ten counts then start again. This is the basics of samadhi meditation.

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To become completely at one with the meditation object takes time, practice, and kindness towards your inner dialogue. The moment you experience this oneness, everything you have ever been told about mindfulness, meditation and being present in the moment are all realised, spontaneously as if you always knew the secret you just need a gently nudge.

Tips and tricks

Some points to remember,

Try to keep the breath as natural as possible, not to deep or shallow just allow it to be, without your interference. We sometimes feel like we are interfering with our breath, don’t worry this can happen when we first stay to meditate because it’s usually this is the first time we have spent time watching ourselves breath. Don’t worry you know how to breath you don’t need to interfere just relax and stay patient.

Our minds will wander from the object of meditation from time to time, and when it does, don’t scold or punish yourself but always be kind, and gently bring your awareness back to the breath and start counting again.

Distractions happen easily, wether a noise, an itch, feeling uncomfortable or an urgent thought that maybe you have left the oven on. Always be kind and gently to your inner dialogue and gently bring your awareness back to your breath.

The underlying most important tip i can give is Kindness, you will never improve you Meditation if you keep scolding yourself with your inner dialogue. Be kind, smile, maybe even a little chuckle that your mind wandered again and gently bring it back to the breath.

Try this meditation exercise for ten minutes at first and slowly increase the time over a course of a few days.

Samadhi meditation, mindfulness relaxation, wellness and wellbeing, breathing meditation,

Why are we doing this

The benefits of meditation have been well documented in the last ten years and with MRI scanners now showing us the actual visible results meditation brings it’s all time we started this wonderful new science. Meditation has a direct impact within our brains resulting in increased activity within the Anterior Cingulate Cortex, the Ventromedial Prefrontal Cortex and the Hippocampus region which is directly responsible for the grey matter produced in our brains. The possibilities this may have within the scientific fields of Alzheimer’s and memory retention are only just being realised.

I wish you all the success with your meditation and mindfulness journey, and would be delighted if you could join are small but growing family of kind and compassionate people just like yourself.

Kind regards

Dhamma Tapasa