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.

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,

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.

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,

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

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.

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,

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.

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,

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.

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,

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

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,

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.

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

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.

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

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

Categories
meditation

How to Practice Basic Meditation

The Art of Meditation

The practice and Benefits of Meditation and mindfulness have been well documented, and by now we are all starting to explore with interest this ancient art form that has the potential to relieve us from our day to day stresses and anxieties. The practice of basic meditation and mindfulness can not only relieve stress, Anxiety, Depression and worry but it has the potential to bring a deep sense of joy and wellbeing into our lives. With so many meditation websites and endless mindfulness chatter out there where and how do learn the essentials of basic meditation?

spiritual enlightenment, mindful exercise, meditation practice, unwind, personal growth, mindset reset, personal development through mindfulness, stress relief, commit to sit, developing minds, beat depression, relaxation techniques, Buddhism

Meditation is best done in a sitting position, preferably crossed legged on the floor with a straight spine. Meditation once understood can be done wherever and whenever you find you have moment to yourself, standing in a line at the supermarket checkout perhaps, waiting for a lift, in the bathroom or maybe while sitting at traffic lights, are all perfectly good examples.

The basic meditation posture and positions are sitting meditation, standing meditation, Walking Meditation and lying meditation, although the last position isn’t recommended for beginners as the tendency to fall asleep is a common issue. Today we are going to learn meditation at the most basic level, however first we must grasp what meditation is really all about.

spiritual enlightenment, mindful exercise, meditation practice, unwind, personal growth, mindset reset, personal development through mindfulness, stress relief, commit to sit, developing minds, beat depression, relaxation techniques, Buddhism,

Meditation is a one pointed concentration and in the most usual instance we focus our attention on our breathing. Our breath is used as a focus tool because it is always with us wherever we go, our breath must surely be. To calm ourselves and to reconnect with our breathing it is good practice to take a few slow deep breaths. As you feel your breathing returning to normal keep your attention on the movements or feelings of each rise and fall.

This is the one pointed concentration. Watch closely to the feeling of the in breath as it passes through the nose filling the lungs and expanding the abdomen and chest. Now watch in detail how the reverse process takes place on the out breath. IN BREATH, OUT BREATH

spiritual enlightenment, mindful exercise, meditation practice, unwind, personal growth, mindset reset, personal development through mindfulness, stress relief, commit to sit, developing minds, beat depression, relaxation techniques, Buddhism,

To start you may find your mind wander from the breath onto something else, a shopping list, a fantasy or start to day dream. This is perfectly natural and ok, always be kind to yourself, never scolding, always patient and gently bring your attention back to your breathing. The more you practice the better you become at anything, and this is the same with mindfulness and meditation.

Now we have the basic idea and grasp of the mindfulness and meditation one pointed concentration we can now begin to use it in our everyday lives. We don’t have to shave our heads, build a shrine and spend hours painfully sitting crossed legged on the floor. This method is best used in everyday situations you may find yourself free, waiting for a bus, sitting at lunch in the park, the back of a taxi or even in a busy cafe. To experience just one moment fully, you automatically feel uplifted and fully energised, to experience that one moment fully brings all the benefits of meditation flooding to you.

spiritual enlightenment, mindful exercise, meditation practice, unwind, personal growth, mindset reset, personal development through mindfulness, stress relief, commit to sit, developing minds, beat depression, relaxation techniques, Buddhism

Ajahn Chah, a Thai forest Buddhist monk with tens of thousands of hours meditation experience under his belt and a true meditation master of our time, used to stress

“If meditation was all about sitting for prolonged periods of time, then all chickens would be enlightened”

It really isn’t about sitting for long, long periods, it really is about being 100% involved, occupied, absorbed in the one pointed concentration of your breath. Breathing in I’m really aware Of the air filling my lungs, breathing out I’m really aware I’m breathing out.

Try right now, while your reading this, wherever you are right now, take a couple of long slow deep breaths and relax into following your breath. Let’s start to meditate, let’s start right now to bring mindfulness into our lives.

Kind regards

Dhamma Tapasa

Categories
meditation mindfulness Optimism positive thinking

Personal Meditation

A personal Meditation Journey

My personal journey in the search for enlightenment is one of roads less travelled, the path has had its fair share of wondrous surprises some associated with good others associated with bad, but in the end all are just the experience and even that I know I am not.

Meditation, mindfulness, spiritual awakening, spirituality, personal meditation journey
Roads less travelled

Over the last couple of months, Marley Moo (my little street dog) and me have for the first time in a long while had commitments to fulfil, the first was a family re-union held in Spain for my mothers birthday and the second was to house sit 8 dogs and 11 cats allowing a friend to travel back to England for his daughters wedding. Living with limited means such as money finding my way travelling 1,000km to meet with my family has taken 5 wonderful weeks of adventure, solitude and some incredible meditation spots, it has come with it’s fair share of surprises some associated with good some not so, but each is just an experience lived through my eyes, and as my meditation has taught me I am defiantly not the experience. 

 Over the course of 5 weeks my meditation had been gathering momentum allowing me to clearly see and truly understand the clear separation from each emotional state we find our minds floating between. If frustration was to take hold it seemed laughable to become all consumed with an experience I am clearly not. Just having. And as instantly with the spontaneity of a new born star or the very start of the thought itself it vanishes it is let go of.  

My life just as anyone else’s life will naturally experience these emotional ups and downs, these roller coaster of events, moments of doubt, Anger, happiness, elation, Anxiety, Depression, loneliness or frustration, any of these emotional responses are just lurking there ready to consume our mind, no one is infallible or immune, but logically can we say that we are anger or happiness, isn’t it a more logical response to realise I am experiencing a moment of happiness, to experience a moment of anger but never lay claim to that which we experience.

Myself and Marley Moo have found our way back the 1000km to Portugal and spent a further two weeks looking after eight dogs and eleven cats. A rather more difficult task than I had first imagined. The first feeding time with the dogs was like a rugby scrum, the cats though were a little more dignified in their approached. Spending quality time with each animal everyday has been a wonderful experience, however along with the 2,000km distance travelling and pet sitting my time has been limited and I would like to apologise if there is anyone reading this who takes a regular interest in my journey for not bringing regular updates over the last two months.

I live with limited resources and funds, myself and Marley Moo rely completely on the universe, we are on a spiritual path of ones less travelled, everyday has become our gift and every moment more alive because of it, the more we let go the more freeing and freedom it brings. I choose this life because I wish to seek enlightenment, I have given up the trappings of modern society and choose to wander.

Marley moo, meditation as a personal journey, meditation insights, mindfulness, spiritual awakening, enlightenment
Marley my adopted street dog

Marley Moo my adopted street dog found me one day whilst meditating and has followed me ever since, together we have found our way to Portugal and continue to seek enlightenment together. It would be my pleasure if you could join us on our path, follow me or even support me, I am always open to questions, criticism or advice.

Kind regards 

Dhamma Tapasa

Categories
meditation

Meditation as a personal journey

Meditation is a very personal journey from the path we find meditation on to the journey of personal discovery meditation brings, for each of us has our life story of ups and downs of love and Anger, of loneliness and elation, all squished together over many years to create a tapestry of memories, events and experiences that shape our very existence into behavioural patterns we continually present to the world as Me, I and the Ego

My personal journey with meditation started a long time ago and really took many years before I understood fully what I was doing. For the first few years I suffered with my posture finding the pressure in my knees to much to sit for any period of time. I later found and understand the correct sitting posture helping me to sit for longer periods of time. But if meditation was only about sitting for great lengths of time then chickens would all be enlightened.

mindful exercise, meditation practice, inner contentment, mindfulness of body, body scan meditation, mindset reset, personal development through mindfulness, stress relief, commit to sit, meditate, changing thought patterns, relaxation techniques, spiritual enlightenment, Buddhist monk,

To practice meditation is to be aware, aware of the present moment, to become an observer of the mind in every moment is true meditation, in the observance of mind can we truly uncover the mysteries of the entire universe, the interconnectedness and impermanence of all things and the unconditional love that comes from being present and aware.

To start to meditate is one of life’s greatest challenges and one that can seem incredible scary. My first ever experience of meditation was in a Buddhist meditation centre along with maybe 250 others, with a strict code of silence being observed . The first morning I followed everyone else into the meditation hall and found a cushion and tried to sit. The bell chimed and everyone closed there eyes. I had been given a few simple instructions, breath in be aware your breathing in, simple. I closed my eyes and breathed in, counted one and lost my thoughts, my mind traveled somewhere I cannot say, I do remember think wow this meditation lark is easy and opened my eyes to check the time. 30 seconds had passed, arghh half a minute, I’ve got half an hour of this, calm down, breathing in be aware count one, my mind wanders, collect my thoughts, wow how long was that, 1 minute, what! Calm and I repeated this for a whole thirty minutes.

Not a good start and I’m amazed I kept going. However this can be a common problem when starting to meditate, if you are experiencing anything like this then your not alone.what we need to do is find that pure magic that comes with meditation, we need to feel addicted to meditation, we need to find pleasure.

Like everything, patience and being kind to yourself go an incredibly long way in helping you overcome this initial stage. It’s like any exercise we do to strengthen our muscles the first few times are tough and are muscles ache and seem to scream Stop! Slowly over time we build those muscles and it becomes a little easier, we start to see our progress which in turn spurs us on to ever more success. The exact same is true for meditation only we are training our mind in the powers of concentration.

It has taken many years practicing in countless meditation centres across Europe and Asia and as a Buddhist monk during rains retreats to finally becoming solid in my meditation practice. I now love meditation so much, that given the time I can sit for hours in pure bliss, it has become the first thing I now want to do as I rise from sleep, I used to go for a cup of coffee to kick start my day, I now meditate.

I am not fully enlightened or claim to be, I am on the path to enlightenment and have dedicated my entire life to this endeavour. I have years and years of experience from meeting true enlightened masters to actual real meditation experience. I can help you!

The whole of this website is slowly growing to enable me to help all those who sincerely want to practice meditation. Instead of trying so desperately hard by yourself let this website and myself help and guide you along the path, use my many years of mistakes and lessons learnt as your short cut to your meditation success.

Slowly over time I will be filling the pages of this website with helpful tips and tricks I’ve personally been taught or learnt while meditating. As well as articles on my own meditation journey glimpsing into the contemplative subjects I endeavour to uncover the answers too, and personal reflections into my life and past traumas overcome.

It would be amazing if you could join myself and Marley on our journey 4enlightenment, but we understand if we’re not your flavoured tea! Maybe your not ready!

If you want to know more about Marley and me, Dhamma Tapasa CLICK HEAR

Please feel free to contact me regarding any problems your having with meditation or ideas to make this website more appealing please feel free to use the information found on our contact page CLICK HEAR 

if you have enjoyed this article then please share with your friends and family because after all

SHARING IS CARING

Kind regards

Dhamma Tapasa

Categories
meditation

Body Scan Meditation

Body scan meditation

This meditation is usually done lying down but if you find you keep falling asleep it can equally be done siting crossed legged on the floor or 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 so a small pillow or folded towel will do the trick, but 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 and 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.