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meditation

Free Meditation Gift

Meditate with a Monk

We would like to offer you a completely Free Gift to “Meditate With a Monk” There are no strings attached, a Free Gift just for you. All we require is an email address allowing us to send you a link so you can get started. Please note we have no email responders and each email we receive is personally read and responded to. Not a robot.

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Mediate with Dhamma Tapasa

Simple fill out the form below clicking the ‘Meditate With a Monk‘ box.

Everything from an email address to your questions are handled in the strictest Of confidentiality and we will Never sell or pass on your information to any outside companies

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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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meditation

The Real Facts Of Life and Impermanence

There are three facts in life, Impermanence (anicca), suffering (dukkha) and Non self (anatta) Today we will contemplate Impermanence

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Our existence and reality thereof can be only understood if these three facts of existence are truly comprehend not just from a logical stand point, but must be personally experienced, this is why we meditate, to see or witness this as a personal experience.

While meditating we contemplate these three truths of existence, from every action or conscious thought we contemplate these three truths. With great diligence, being careful and mindful we will start to experience this very truth for ourselves. With the realisation of these three truth, comes enlightenment, and only by diligent observation of these three truths within our own lives, realisation is possible.

Within every breath there is Impermanence, suffering and non self. anicca, dukkha and anatta. Within everyone of us, these three facts of existence reside.

Impermanence (anicca)

The Buddha spoke these words on impermanence.

“The perceiving of impermanence, bhikkhus, developed and frequently practiced, removes all sensual passion, removes all passion for material existence, removes all passion for becoming, removes all ignorance, removes and abolishes all conceit of “I am.”

It is easy for us to see impermanence in action and within every aspect of our lives. We can see impermanence in objects both material and mental as well as inanimate or animate, organic or inorganic. From great mountains and oceans, to thoughts and feelings all is impermanence.

Impermanence within ourselves

Impermanence is in ones self, our posture is always moving forever changing position from sitting, standing, walking or lying down or aches and pain sets in. Our state of health is always impermanent never stationary, we are subject to seasonal colds and flu, runny noses sore throats, cuts and bruises as well as infection, disease and hunger.

The growth and therefore decay of our bodies is impermanence, our hair constantly needs cutting or styling, our nails are the same. Our bodies need to be kept clean from sweat, dirt, grease and grime that are a constant reminder of impermanence. And of course the nutrients we consume for our bodies are constantly in a state of change. Each breath we take turns from oxygen to carbon dioxide, the food we eat to sustain ourselves, goes in one end and out the other within 24hrs.

Impermanence all around us

There is impermanence all around us, with flowers that bloom, wilt and die, fruits that ripen and decay, trees are constantly changing shedding bark and each season a colourful display as dead or dying leaves. The hills and mountains are either growing or shrinking, rivers flow, always moving separate particles of water to make the stream or river. They may dry up or flood, become narrower or wider, deeper or shallower, their direction ever changing and impermanence.

Even the objects us humans make such as houses, bridges, communication networks, roads, governments, or revolutions are all in a state of continually changing. Houses fall into disrepair and crumble, roads were once simple animal tracks that have increased in size and now covered in tarmac to accommodate an ever moving transport industry. Governments come and go just as dictatorships. Our technology seems sometimes to be moving at such a pace that it can seem like the moment you have mastered one thing it changes into something new.

Our own mind

And even our own consciousness is forever changing, if you are reading this as someone middle aged or from an older generation then you can look back at times through your life and feel it was a completely different person back then. Our thoughts change like the seasons, following styles, fashions and trends, we can experience anger, delight, hatred, love, frustration and contentment sometimes within only a few short moments. Anyone who has sat an exam can tell you the emotions that run through your mind, all seemly changing from one to the next then back again. Thoughts of happiness one moment can be replaced by negative in the next. What we perceive to be good one day may not be the next, what we see as wonderful can turn boring, what we hear as stunning can turn repetitive. Each and every moment our minds our changing, never the same as the last moment, always moving.

Logic vs Experience

This is all logical and we can easily see the impermanence within everything around us when we spend a little time analysing, so why then, with this logical understanding does enlightenment not occur?

Everyone of us knows that our body is subject to die, however most of us run around believing that the health and vigour we experience as youths will stay with us forever, punishing our bodies with drugs and alcohol, or doing adrenaline sports that push our bodies to their limits. We see people smoking cigarettes, knowing the harm they are doing to themselves and others but continuously smoke. We can see the pain of loosing someone close to us, even though logically we knew they were subject to death. So Logic or knowledge isn’t enough on its own to set us free.

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Meditation

We need to truly and deeply experience these truths for ourselves and within our own lives. With meditation we practice diligently and mindful we watch our breath, as a bodybuilder strengthening their muscles so we train our mind muscle, slowly we develop a strong one pointed concentration which we can now use to penetrate these deepest truths by witnessing this very impermanence in action.

When we experience impermanence within our own bodies we start to see the second truth or fact of life, dhukka or suffering. Because everything is impermanence, always changing we see that our clinging and attachment to ideas, thoughts, objects either inanimate or animate, will always end in suffering, the very idea of trying to hold onto to something that is always moving forever changing, is as ridiculous as trying to jump from the bus stop into a seat of a moving bus, blindfolded.

Once we have experienced impermanence first hand within our own bodies, what is there in the body to call Me, Mine or I? Because it is always changing forever moving. As we experience first hand impermanence within our own mind or consciousness, what is there in the mind or consciousness that is Me, Mine or I? Because it is always changing forever moving what can we grasp as being the Me Mine or I? This is realisation of the third fact of life, Non Self, egoless, No Me, Mine or I

Realisation of this third fact of existence (anatta) that there is No Me, Mine or I, liberates us from suffering, a calm and peace fill every moment as we no longer find attachment to something that is forever changing, we no longer cling or crave, we have let go, abandoned that which caused us to suffer.

Our job as meditators is to see first hand, to experience with real clarity that which is impermanent, forever moving, always changing directly within our own bodies and our consciousness. With great determination and practice of Samadhi Meditation our minds become firm in one pointed concentration and the exploration within our own minds and bodies can begin.

Gradually over time our concentration on our breath becomes very solid, our minds our happy to watch, breathing in, breathing out. Once we have established ourselves thus, it is time for Vipassana Meditation and the art of investigation of mind phenomenon, each and every stage of meditation practice will take us a step along our journey, ever closer to freeing ourselves from suffering and liberating our minds.

Wishing you every success in your meditation journey, and if you need further Help it would be my honour to aid you in any way I can, use the Contact Us page to get in touch.

Kind regards

Dhamma Tapasa

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Dhamma Tapasa
Dhamma Tapasa is Thudong Monk, currently wandering in Europe, If you would like to support him and Marley Moo on their quest for enlightenment please click the KO-FI image below. Or alternatively click the PayPal link below that.

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Many, Many kind thanks for your support and donations, if it wasn’t for wonderful people like yourselves this website would have to rely on advertising to keep it funded.

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meditation

Vipassana Simplified

Material & Mental

Before we can learn Vipassana Meditation we first need to understand that of Material and Mental phenomena as the two sole elements existing in a living being, and to experience them as their true nature.

Material can’t know or understand the object

Mental understands or knows the object

To further explain

When we see an object, let’s say a tree, our usual understanding is that the eye sees the tree, but in actual fact both the tree and the eye are the Material form and can never know or understand itself. The mind or consciousness is the knower of the object and therefore is the mental form. So when we See there is actually two material and one mental phenomenon existing.

As material and mental phenomenon occur through our six sense doors it is our jobs as monks or meditators to clearly distinguish or identify that which is mental and that which is material.

Hearing

On hearing there is a sound (material)

The ear that hears the sound (material)

And the consciousness that knows the sound (mental)

The meditator should note hearing, hearing, hearing

The first should be realised as sound hearing (material) (the noise)

The second should be realised as hearing sound (material) (the ear)

The third should be noted as knowing the sound (mental) (the consciousness)

Awareness

To practice Vipassana Meditation correctly the practitioner should be constantly watching, observing, that which enters through the six sense doors (hearing, seeing, tasting, smelling, touch, and consciousness) and identify the characteristics of Mental and Material within them, realisation will come as each is impermanent, forever changing, and from this ever changing conditions, suffering is realised and the true identity of Non Self or the egoless.

Only by practicing Vipassana meditation in this way and with a strong level of Samadhi Meditation, the real facts of life (impermanence, suffering and Non self) become a realisation.

Kind regards

Dhamma Tapasa

Categories
meditation

The Wandering Monk

For over 2,500 years the Thudong or Wandering way of life has been lived by Buddhist monks in many different lands. There isn’t much of a record of their lives, since those that undertake this way of life are not usually writers or artists, instead choosing the seclusion that comes with the practice of a wandering thudong monk.

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Collecting alms on a full moon day

The Buddha himself choose this way of life and spent his 40 years teaching, wandering from place to place. Only when the monsoon rains of the Indian sub continent started, would he take shelter for the three months they lasted, this is now known as the rains retreat and practiced by all Theravada Buddhist monks still to this day.

Traditionally this way of life is practiced only after a period of training has been undertaken, usually a period between 5-7 years studying the Buddhist texts, learning the monastic code and a firm foundation in meditation training. Only after a proficiency has been established is the monk allowed to wander unsupervised.

For millennia this tradition has been practiced by Buddhist monks from many different lands. Today the practice of the thudong monk is observed but in most cases our monks will seek now the monastery environment for sleeping at night.

It is becoming rarer to find the thudong monk practicing the traditional way, during the communist turmoil of the 1960’s and 1970’s thudong monks were forced to come out of their secluded retreats and return to cities or they were seen as communist supporters. The thudong monks attempted to teach others from town and city Monastery’s about the binding link between humans and their natural world, it seemed to fall on death ears and they were unable to stop the tremendous forces of modernisation. The destruction of around 80 percent of Thailand’s forests have left very little in way of seclusion for the monk. People in contemporary town and city societies seemed basically insensitive to the larger meaning and value of themselves and their environment.

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It is possible to see the thudong monk wandering and from personal experience have met many true ascetic monks, mostly in Myanmar but also within Lao, Cambodia and Thailand, in some very rare cases it is even possible to see the practice of thudong monks in Europe.

A Thudong monk only carries with him what he needs, his set of 3 robes, his alms bowl, a small sewing kit, toiletries, a krot or mosquito net, a water filter, and medicine. The monk will search out places of solitude and seclusion, wether forest or mountain cave, the search is for the practice of and development of meditation.

Reflecting on the three facts of existence through an established and strong Samadhi Meditation our thudong monk practices diligently with a determined, one pointed attention until realisation of those three facts of existence become firmly established. Impermanence, suffering and Non self.

For the thudong monks, the remote wilderness was a sanctuary in which they could train their minds. When they chose, they could withdraw deep into the forests where no one would be able to find them. The forest was home to wandering monks, it was their school, their training ground and their sanctuary. Life in the forests was a safe place provided the monks were mindful.

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I am a practicing Thudong Monk, and have wandered across Thailand, Sri Lanka, and through the Shan State within Myanmar, after I was offered a plane ticket back to my home country of England, have now wandered across Europe including Holland, Germany, Luxembourg, Belgium, France and Spain finally finding my way, and where I’m presently at, the South Coast of Portugal.

This way of life, wandering across Europe, is a different experience than that of Asia but the generosity of Europeans is exactly the same as the Thais or Burmese, where the Thais and Burmese understand the needs of a monk the Europeans are lacking, however their kindness, generosity and general enthusiasm always makes up for this and each and every day I am humbled by everyone’s kindness.

Over the course of my wanderings I have found a companion in a street dog I’ve now officially adopted and affectionately call Marley Moo, he came and cuddled into me while I was meditating one day, and has never left. How magically wonderful life is.

Our thudong life is a 21st century experience, and the solitude of remote forests, that would have been common place in Europe, are now hard too come by, a reminder that everything is impermanence in action. The very monk name given to me on ordination means, Dharma hermit free from dust, but the seclusion to be able to be a hermit is limiting, although by 21st century lifestyles, I am just that.

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I have slightly adapted the original thudong life to suit the needs of Marley moo, the European people and to also become more in line with the 21st century. I decided after incidents involving wild boar on far more than one occasion, that something more solid at night would be more suitable allowing me to relax, meditating better, and as so chose the ever growing and popular Vanlife as the perfect compromise. As a further adaption to the original thudong life Marley and myself run and write this website, we also have a bank account, as well as having PayPal which allows for monetary Donations to keep this website up and running. This caused opinions from plenty on the matter, and as such lost my connection with my monastery, and the Thai Sangha receiving no more monetary support from them. I am now affiliated to No religion, No Monastery, No Tribe or Society, I am a Vanlife Monk seeking enlightenment.

I have been a practicing Monk for a long time and dedicate this life to discovering the realities within my own mind, I’m not about to stop because of a little controversy. The journey towards enlightenment has become my life, there is no better quest than the one I am on, and it would be wonderful if you could join us. 

Kind regards

Dhamma Tapasa

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Dhamma Tapasa is Thudong Monk, currently wandering through Europe, If you would like to support him and Marley Moo on their quest for enlightenment please click the KO-FI image below, or the PayPal link below that.

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www.paypal.me/dhammatapasa

Many thanks for your support, without you and your wonderful kindness this website would have to rely on advertising.

Categories
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