Categories
meditation

Loving Kindness and Enlightenment

Loving kindness and compassion

All over Asia within the Theravada Buddhist temples Loving kindness, compassion, and equanimity are practiced as foundations towards enlightenment. These foundations aren’t just practiced for the benefit of others, Loving Kindness, Compassion and Equanimity are practiced within the minds of every Monks inner speech.

Every Monk trains his inner speech to be more compassionate and loving towards themselves, forgiving their faults and imperfections. Gradually over time as we practise we become more content and compassionate towards ourselves and towards others.

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Loving kindness and enlightenment

The monks and Nuns of the Theravada Buddhist tradition chant daily the Sutta on Metta or Loving Kindness as a way towards enlightenment of their own minds. The loving Kindness Sutta is presented here for your practice and enjoyment. Maybe you can use this the next time you meditate.

First we have the English version translated from Pali, and following that is the original Pali script version, with pronunciation of the letters at the bottom. We really hope you have a go at the original Pali version. It might at first appear complicated and confusing, watch your inner dialogue as you try the Pali script and remember loving kindness towards yourself.

Loving kindness Sutta

This is what should be done, By one who is skilled in goodness, And who knows the path of peace. Let them be able and upright, Straightforward and gentle in speech.

Humble and not conceited, contented and easily satisfied, unburdened with duties and frugal in their ways. Peaceful and calm, wise and skilful, not proud and demanding in nature.

Let them not do the slightest thing, that the wise would reprove. Wishing, in gladness and in safety, may all beings be at ease.

Whatever living beings there may be, wether they are week or strong, omitting none, the great or the mighty, medium, short or small,

The seen and the unseen, those living near and far away, those born and to be born, May all beings be at ease.

Let none deceive another, or despise any being in any state. Let none through anger or ill-will, wish harm upon another.

Even as a mother protects with her life, her child, her only child, so with a boundless heart, should one cherish all living beings.

Radiating kindness over the entire world, spreading upwards to the skies, and downwards to the depths, outwards and unbounded, freed from hatred and ill-will.

Wether standing or walking, seated or lying down, free from drowsiness, one should sustain this recollection, this is said to be the sublime abiding.

By not holding to fixed views, the pure hearted one, having clarity of vision, being freed from all sense desires, is not born again into this world.

Loving kindness sutra in Pali

For those of you who would like to learn Pali or maybe attempt this accent language that has been used for over 2,500 years this is the loving kindness Sutta in Pali. Exactly the same as above.

Karanīyam attha-kusalena

Yan tam santam padam abhisamecca

Sakko ujū ca sūjū ca

Suvaco c’assa mudu anatimāni.

Santussako ca subharo ca

Appakicco ca sallahuka-vutti

Santindriyo ca nipako ca

Appagabbho kulesu ananu-giddho.

Na ca khuddam samācare kiñci

Yana viññū pare upavadeyyum

Sukhino vā khemino hontu

Sabbe sattā bhavantu sukhitattā.

Ye keci pānabhūt atthi

Tasā vā thāvarā vā anavasesā

Dighā vā ye mahantā vā

Majjhimā rassakā nukathūlā

Ditthā vā yeva additthā

Ye ca dūre vasanti avidūre

Bhūtā vā sambhavesī vā

Sabbe sattā bhavantu sukhitattā

Na paro param nikubbetha

N’ātimaññetha katthacinam kañci

Byārosanā patighasaññā

N’āñña-maññasa dukkham iccheyya

Mātā yathā niyam puttam

Āyusā ekaputtam anurakkhe

Evam pi sabbabhūtesu

Mānasam bhāvaye aparimānam

Mettam ca sabba-lokasmim

Mānasam bhāvaye aparimānam

Uddham adho ca tiriyañ ca

Asambādham averam asapattam

Tittham caram nisinno vā

Sayāno vā yāvat’assa vigatamidho

Etam satim adhittheyya

Brahmam etam vihāram idha-māhu

Ditthiñ ca anupagamma sīlavā

Dassanena sampanno

Kāmesu vineyya gedham

Na hi jātu gabbhaseyyam punar-eti’ti.

Pronunciation of Pali

To help with the pronunciation of the Pali text I’ve included this helpful most efficient way I found to learn the proper sounds for each of the funny letters.

‘a’ sounds like ‘u’ as in but

‘ā’ sounds like ‘r’ as in art

‘i’ sounds like ‘i’ as in pin

‘ī’ sounds like ‘ee’ as in seed

‘u’ sounds like ‘u’ as in put

‘ū’ sounds like ‘oo’ as in rule

‘j’ sounds like ‘j’ as in judge

‘y’ sounds like ‘y’ as in yard

‘m’ sounds like ‘ng’ as in sing

‘ñ’ sounds like ‘gn’ as in mignon

‘c’ sounds like ‘ch’ as in rich

Kind regards

Dhamma Tāpasā

Categories
Everyone’s Mind Matters meditation

About 4enlightenment

What is 4enlightenment

4enlightenment.com is a website set up for everyone interested in spiritual awakening, mindfulness, meditation, compassion, loving kindness and the development and understanding of our human consciousness.

We really hope that we inspire and motivate you to contribute with your own personal words of wisdom, maybe lessons learnt, mishaps that may of happened or just a simple hello. Our aim is that each of us may learn together, encouraging us all to succeed on our own personal journeys into spiritual enlightenment, wether that’s inner contentment or simple to feel happier about life.

We aim to create a safe place where we become a family to share our wisdom helping one another along the way. We really want compassionate, caring, like minded people, just like yourself, to join our family.

So come and join a like minded family of friends

Our website:

Motivational and Inspirational Short Stories

Every week we bring to you an inspirational Short story that has motivated or inspired us in some way during our week. Most of our stories are original but some are famous fables or old classics and where the author is known a credit is always given.

We are always searching for more stories and we welcome anything you have written, we will always give credit where credit is due. Please see our writers submissions page.

Meditation

Our Meditation Pages are filled with inspirational advice, tips and tricks and words of wisdom on all matters to do with mindfulness and meditation. If your a complete beginner then everything is covered from correct posture and techniques to more advanced vipassana meditation.

Meditation is very simple to explain but it seems that this simplicity can cause a lot of confusion. Our meditation guides are the 100 percent guaranteed correct way to meditate, each meditation has been passed to me from a linage that spans 2,500 years. I was taught, as a Buddhist monk, for years the correct posture and breathing techniques to succeed and finally after many many years and thousands of hours meditating I finally and deeply understand our human consciousness. Please don’t get me wrong I am not claiming enlightenment or sainthood, far from it, yet from meditation I have gained an incredible lasting peace and tranquility within my own mind, worries now don’t drain my energy anymore, I feel happier and more alive than ever before and I understand our human experience.

All I now want to do is freely pass this knowledge through experience onto others and would be thrilled if you joined me.

Mind Matters

Everyone’s Mind Matters and hear you will find everything to do with all our overwhelming number of emotions such as Anger, Stress, Anxiety, Optimistic vs Pessimistic, positivity and depression. These Personal stories from individuals just like yourselves who have suffered and then overcome emotional turmoil. We also include the fundamental coping mechanisms and proven techniques to help elevate anger, stress anxiety and depressions.

Inspirational quotes

Every week we lovingly create original inspirational picture quotes and include a small biography of the author. Previous weeks have included such wonderful people as Thich Nhat Hanh, Nelson Mandela, Mahatma Gandhi, Ajahn Brahm and the Dalai Lama as examples.

Dhamma Tapasa

Dhamma Tapasa is the spiritual name given to the author of 4enlightenment while ordained as a Buddhist monk in North Thailand. This section is a little introduction into my personal journey towards spiritual awakening

Misadventures of a Monk

Dhamma Tapasa hasn’t always been a monk and even still as a monk he finds himself getting into mischief and mishaps. Hear will slowly fill these pages with stories that definitely contain mishaps & mayhem, disaster & triumph from past adventures travelling around the world, as the search for enlightenment continues.

This section also includes regular updates on Dhamma Tapasa’s whereabout and where his latest wanderings have taken him. And of course updates on Marley Moo, Dhamma Tapasa’s faithful rescued stray dog, always by his side.

Free Gift

We would like to offer you a free gift “Meditate With A Monk” there is no strings attached we just require an email address so we can send you a link. We don’t have email responders which means each email we send is a personally written message to you, not a robot.

Gift Shop

Our Gift Shop is filled with delightfully handcrafted meditation & mindfulness gifts by Monk Dhamma Tapasa. Each gift is uniquely and individually handmade and then showcased in their very own presentation or gift box. Each One-of-a-kind items are made as a limited number, making these quality products truly exclusive Gifts.

Writers Submissions

If you feel you have a inspirational story you would like to share, or your a budding journalist wanting find an avenue for your creativity, or even a website looking for extra visitors, then this section will explain our guidelines for your submissions, all very simple and straight forward and easy to apply. We really want you to join our family and eagerly look forward to discovering what you have on you mind.

Contact Us

If there is anything you feel we need to include, have an idea you want to share, or simply want to say hello then this is the place to come and send us as message. We really do want you to feel part of a family and really look forward to hearing from you. We respond to each email personal, not a robot.

We hope you can join us on social media

We have a YouTube channel where videos are produced of inspirational quotes as well as spirituality, love, compassion and life.

Our Instagram account is filled with inspirational quotes with original photos added. Each photo is a sneak peak into the places sought out for meditation.

We also have a Facebook page that I try to fill with inspirational advice, meditation techniques, words of wisdom from meditation masters and inspirational stories.

I personal hope you can join our small but growing family, all striving for more compassion, mindfulness and loving kindness in our daily lives.

Kind regards

Dhamma Tapasa

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Dhamma Tapasa & Marley Moo
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Misadventures of a Monk

A little Introduction

Dhamma Tapasa

I am a real life Monk, affiliated to No Tribe, Religion or Society. My spiritual name is Dhamma Tapasa Viraja (Dhamma Hermit Free From Dust) given to me when I was an ordained Buddhist monk in North Thailand. My birth name is Andrew Hallas but I’m affectionately know by friends as the Monk.

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Dhamma Tapasa

I am affiliated to No Monastery, No Religion, Tribe or Society, I do however wholeheartedly believe in the Buddhist teachings of Meditation, Mindfulness , Loving Kindness and Compassion as fundamental in the search for enlightenment.

My whole life has been in this pursuit and understanding of our human experience, I have now spent Thousands of Hours in Meditation and Mindfulness training from within monastery’s and meditation Centers across Europe and Asia, many intensive 3 month Vipassana rains Retreats and during my life as a Buddhist monk in Thailand. These Thousands of hours training in Meditation and Mindfulness have helped me gain great insight into my own mind and all our human consciousness, this has bought me a truly deep sense of peace and lasting tranquility for the first time in my life.

My abbot had predicted it would be in my 6th year wandering the countryside as a Thudong Monk that everything i learnt would come to fruition, Thích Nhat Hanh personally told me to stay true to my path for it leads to realisation, and this year, my 6th year wandering Europe in search, everything of life’s mysteries have revealed themselves, it is as if I just rubbed the sleep out of my eyes, for the first time in my life I have a relationship with my father and all childhood traumas cease to be of an issue, I simple let go. A truly freeing experience.

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Dhamma Tapasa

I am continuously traveling or wandering the world and I spend and dedicate every ounce of effort into the pursuit of enlightenment, using the Buddha’s teachings of Meditation, Mindfulness, loving kindness & compassion as my guide.

After returning to England from my monastery in Thailand I would spend many months as a monk with a rucksack walking through England, Holland, Belgium, Luxembourg, France and into Germany. I suffered along my journey mostly from the general harsh conditions of sleeping outside under a small tarpaulin and finding somewhere safe to sleep every night, and as so I now choose the ever growing and popular Vanlife movement to fulfil my 3 basic human needs of shelter, food and medicine. My Shelter is my Van a rusty LDV Convoy I named Bee and To obtain my another two requisites I now work for my food and medicine, unlike my monk days, wether that’s gardening, selling ice creams, making jewellery or farm harvests, I do what’s needed.

During the last couple of years my wanderings have bought me a companion in a little mischievous dog I affectionately call Marley Moo. I’ve officially adopted Marley so he can have a passport and travel with me. This simple act of kindness, as well as quite a few other misdemeanours, driving as a monk and living in a van to name two, got me into a lot of trouble with the Buddhist Thai Sangha and after an intense few years of real deep soul searching and inner questioning about Buddhism, other religions, the Thai sangha, and my place as a monk in it all, I finally came to a realisation. I am a monk living the Vanlife. It was a incredibly hard and lonely time for me. It has taken me almost 3 years to finally figure out who I am, my place in the world and what I am really searching for, I finally realised my USP so to speak. I am now comfortable with myself and realise I am a completely unique real life Monk living the 21st century Vanlife movement all in the search for enlightenment, even if this has come at the cost of loosing the support of the Thai Sangha and all monetary funds.

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Marley Moo, Dhamma Tapasa faithful companion

Just like any monk of any religion I live by a code of conduct or moral principles called precepts. Each precept is simple in its clarity and we can all easily follow some if not most of them to improve our own lives. I’ve lived with most of these morals for the whole of my life, even as a child. My code of conduct, moral principles I live by:

  • No killing

  • No stealing

  • No lying

  • No sexual misconduct

  • No Alcohol or Drugs

  • To eat only one meal a day

  • To practice non violence in every situation in life

  • To try to never ask for anything

  • To take only what is freely given

  • To give everything I can

I have found that working in robes, gardening or farm harvest, just isn’t practical for me anymore, and as so can be found out of robes as much as I am in robes, I choose only to wear my robes in private, while meditating or when I’m teaching mindfulness and Meditation techniques, although sometimes just sometimes I’m seen out and about in robes

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Dhamma Tapasa & Marley Moo

If you would like to support myself and Marley Moo with a small donation of any kind then we have a PayPal code and in return we have a small gift waiting for you.

www.paypal.me/dhammatapasa

You will not only be supporting a real life Monk but also the upkeep and running costs of this website and both myself and Marley Moo thank you.

www.paypal.me/dhammatapasa

of course if you don’t really want to just give us money then please head over to our wonderful handmade Gift Shop Click Hear and support us that way.

kind regards

Dhamma Tapasa

Categories
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”

Metta Bhavana, personal development through mindfulness, mindset reset, relaxation techniques, developing minds, commit to sit, meditation practice, mindful exercise, Buddhist meditation, inner contentment, loving kindness, goal of Buddhism,

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
loving kindness meditation

Loving kindness Meditation

loving kindness

In an all too busy world it is easy to overlook loving kindness and it’s benefits. Life today seems to be harder than ever before, our society seems to offer everything we could possible desire yet it is a fact that there are more and more of us struggling with difficult and upsetting emotional states. Depression, anxiety and mental health are this century’s biggest challenges. The practice of loving kindness is just an inherited quality but loving kindness can be learnt and taught and that is what we are about to discover.Loving kindness, meditation, spirituality, spiritual, Metta, positivity, happiness, mindfulness, compassion

Loving kindness infographic

Loving kindness is compassion, happiness, and unconditional love, it isn’t anger or hatred, greed or despair, loving kindness as described by the sacred Buddhist text is the first of the four sublime states, the others are compassion, empathetic joy and equanimity. Wikipedia quotes loving kindness, or Metta, as “the cultivation of benevolence” and the Oxford English Dictionary states loving kindness as “tenderness and consideration towards others”.

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What is loving kindness in Buddhism?

Loving kindness or Metta Bhavana meditation has been used by the Buddhists for over 2500 years, developed to build the characteristics of compassion, equanimity, happiness, joy and wellbeing. The only way to know, is to practice. It is a practice not just for loving kindness to oneself but should be directed out towards every living being, to our greatest loves and to those we may be having difficulty with. Metta Bhavana practiced regularly helps to build our concentration rapidly in meditation practice, enabling us to progress much quicker along the path. The four sublime states that practicing Metta Bhavana ring are called the Brahmavihara and they are compassion, loving kindness, altruistic joy and equanimity.

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Lao Tzu quote

Loving kindness meditation benefits

The health benefits of the practice of loving kindness and Metta meditation, have been studied in great number from western scientists in the last 30 years and all can agree that stress levels reduce, depression can be eliminated, anger subsides, a sense of calming and wellbeing arise, blood pressure lowers, gives you a sense of satisfaction and of belonging and will Increases happiness and compassion. There are many other positive side effects with no negative reactions or problems. The mental health benefits are equally impressive, nut this is not some quick fix pill to take this still takes time and practice. So how do we practice

How do you practice Loving kindness?

There are a few methods and ways to practice loving kindness, the method I describe below I find works wonderfully for me. It is one of visualisation, I was a Buddhist monk in Northern Thailand and after many years of meditation practice and guidance I find this is the most suitable way for my western mind. This method 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.

Quote, love quotes, self help, spirituality, spiritual, compassion, loving kindness, compassion
Love quote Herman Hesse

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. Visualisation is a great way to achieve love inside, 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, it time to relax.

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 watch 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. This is a great link to learn how to practice Breath Meditation. Relax and do this for s count of ten.

Now bring your object of love to the forefront of your mind and begin to feel the love you have. really start to explore that feeling, the feeling of love. Don’t worry if you feel a little resistance 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 is practicing loving kindness.

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Meditating monk

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 ten 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 dear to us, this could be a spouse, child or a loved friend. Again repeat ten times.

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.

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meditation mindfulness

Mini Meditations

Mini Meditations

Breath meditation

Breathing meditation is 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 so to with meditation you powers of concentration become greater and meditation becomes easier. Always be kind and compassionate to yourself and let whatever happens be ok. Meditation, mindfulness, spirituality, compassion, loving kindness, mini meditations

Sit in a comfortable position with a straight spine, gently relax your shoulders and your neck muscles and softly close your eyes. Take a few long deep breaths and feel yourself relaxing.

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. Some points to remember, try to keep the breath as natural as possible. If your mind wanders, be kind to yourself, and bring your awareness back to the breath and start counting again. Try this meditation exercise for ten minutes at first and slowly increase the time over a course of a few days. The most important thing is to always be patient and compassionate to yourself.

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Body scan meditation

This meditation is usually done lying down but if you find you keep falling asleep it can equally be done siting in a straight backed chair. Find yourself a comfortable place, somewhere where you won’t be disturbed, lay flat on your back with a cushion under your knees this help keep your back flat against the floor. Your head needs to be comfortable, if you are using a yoga mat try without a pillow. Start by taking a few long deep breaths, gradually start to feel yourself unwind and relax, slowly, starting from the very top of the head notice any sensation that may arise. it could be itching, aching, tiredness, pain or stiffness, or any number of different sensations. Just notice, don’t interfere, don’t scratch or itch or fidget, just notice and be ok with it. Be gently to yourself, be kind, and be ok with whatever you feel. Maybe you feel no sensation at all and that’s ok to, there is no rule as to what you will feel. Just notice then slowly move down to your forehead, your eyebrows, cheek bones, ears, lips, chin, neck and shoulders, keep moving down through your body checking for sensations. You don’t have to start the way I described either, be inventive a move around your body to each new sensation that arises. Do this for 10 or 20 minutes everyday and you will soon see a remarkable difference in your stress levels.

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Mantra meditation 

A mantra meditation is the repetition or repeated use of a phrase, sentence or saying. In this example we will use the divine Om Mana Padma Um mantra, a Buddhist chant still very much in use today, especially with Tibetans Buddhists. The Dharma Haven Society have a great article on the mantras history and usage. This is the correct pronunciation of the mantra, although the repatriation is more important than pronunciation, OM (ohm) MA (mah) NI (nee) PAD (pahd) ME (may) HUM (hum). It is said the entire buddha’s teachings are within this mantra.

Now sit in a comfortable position with a straight spine, gently relax your shoulders and your neck muscles and softly close your eyes. Take a few long deep breaths and feel yourself relaxing. On the inward breath repeat in your mind Om Mana out the out breath repeat Padma Hum, On the inward breath repeat in your mind Om Mana out the out breath repeat Padma Hum On the inward breath repeat in your mind Om Mana out the out breath repeat Padma Hum. Try to carry out this exercise for 5 minutes minimum the benefits are worth every second invested.

Gratitude meditation 

Gratitude meditation is one of the best ways to overcome past traumas, being grateful for what we have in the moment allows no space for negativity, pessimism, doom or gloom. 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 CLICK HEAR, this will help. Some of my personal Seven Wonders I love to meditate with grateful 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. I also love the great outdoors and enjoy a good long walk, taking in the fresh air is magical.

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

Have a few ideas in your mind that you are grateful about, then sit in a comfortable position with a straight spine, gently relax your shoulders and your neck muscles and softly close your eyes. Take a few long deep breaths and feel yourself relaxing. 

I slowly go through my Seven Wonders list spending a nice amount of time feeling all the sensations in my body and across my face. This can be done for just ten minutes and you will feel recharged, full of energy and feeling good about life. Simple yet effective. 

Meditation, mindfulness, spirituality, wellbeing, compassion, generosity, gratitude, self development, self help techniquesTry this simple Seven Wonders exercise to bring instant wellbeing to you day
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