Categories
meditation Misadventures of a Monk

Coronavirus from a Monks perspective

Covid19 and the view of a concerned monk

It’s been quite a while since I posted an update as to myself, Dhamma Tāpasā and my faithful companion Marley Moo, we were about to embark once again on our walking or wanderings then the coronavirus struck everyone, first Asia then Europe and then followed by the rest of the world, everywhere went into lockdown.

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Marley Moo

Marley and myself have been in Portugal for the last few years, a wonderful country full of inquisitive hospitable and extremely tolerant people who have slowly stolen my heart. This post is not going to try and be all political or which countries have done better than others. All I know is this has been an extraordinary world event that has caused massive amounts of suffering. Nowhere and no one on our awesome planet has been left untouched by this one event.

This is more of what we marley Moo and myself Dhamma Tāpāsa have been doing during this time. How a monk, living a simple and austere life has managed to survive.

As someone who relies on the kindness of strangers for food and our basic needs, corona and the lockdown effect has been an interesting journey. At first I tried treating the lockdown as an extended retreat and continued meditating as if I was on a rains period. We were extremely lucky to be living on 88 hectares of land during the winter months and continued to stay during corona, allowing me and Marley to also spend long days walking. We have of course had our ups and downs just like everyone, but understanding the reality of seeing the impermanence in everything we knew this too shall pass.

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Monsanto

As lockdown eased slightly we started to wander a little further each day, always returning to our chosen base. We have struggled money wise and have lost our internet connection for, sometimes, long periods at a time. It has been difficult to fund this website or keep it regularly updated as library’s shut to the public. Even now trying to organise enough time on the internet to revamp the website after a disastrous change of service caused page crashes and broken links, but we are managing slowly, just like the rest of humanity, to get back to normality.

We have been extremely lucky here in Portugal and have seen relatively low numbers of people infected. Even with these low numbers there are hundreds and thousands of people who are suffering greatly. My heart goes out to everyone, around the world as we all try and get to grips with this changing world.

As someone who practices meditation everyday, I would highly recommend at least giving this new age, hippy dippy, concept a go. Not only will your anxiety and stress reduce, it will help us all become calmer and more tolerant of people and our surroundings. Just the simple task of sitting comfortably and closing our eyes for ten minutes will have a tremendous effect on our well being. Meditation for Beginners is a great place to start if your contemplating dipping you toe into this wonderful exercise of mindfulness.

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We would still like to continue our walking and maybe one day soon the conditions will be just right again for us to do just that. As for the moment myself and Marley Moo have wandered and travelled away from our sanctuary of 88 hectares in Portugal’s Algarve and have moved a little further to central Portugal and close to the Estrella mountains. We have a couple of friends here and will use this area as a base for the foreseeable future.

We really can see first hand how dangerous this virus really is, not just as a disease that can kill and cause millions of us to die, but the act of social distancing on our mental health, frightened to see older parents in case we pass on a disease. People scared to go to hospital for normal regular stuff, the loss of work and income for millions of families around the world and small business, the push for a cashless society so small independent people can be controlled and monitored more easily. Corporations begging for bailouts to save even more loss of jobs. Unprecedented times indeed.

There are millions and millions more people who our suffering greatly in this time than the actual disease will kill. We are asked to care for a system so that it can care for us, and by doing so must self isolate, social distance and loose household income. It has created a divide between old and young, different nations, different politics and even caused differences of opinion amongst friends and family. This one event we all share in common has and is causing more suffering to millions than anything in my living history.

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This is a very very scary time and I urge each and everyone to take time to breath, meditate and relax. Take a look at your life values and reassess your ideas, dreams and look at what is truly important for you.

Kind regards

Dhamma Tāpasā

To help support Dhamma Tāpasā and Marley Moo with this website and the creation of unique Motivational Moral Stories perhaps you could help by donating the price of a coffee or cost of a newspaper using this PayPal Link below.

www.paypal.me/dhammatapasa

Please note that Dhamma Tāpasā is a real life Monk and the spiritual name of Andrew Hallas, I have been continuously using my spiritual name Dhamma Tāpasā, the name given to me upon full ordination as a Buddhist monk in Northern Thailand, however it wasn’t until I needed a bank account did I realise I had to use my birth name as well..

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

Developing Optimism

Everyone’s Mind Matters

Developing Optimism

Having an optimistic outlook on life is not just scientifically proven but it is also highly beneficial to our minds and bodies. Being optimistic is seeing things in a less stressful manner, seeing the lighter side of life, enjoying the adventure rather than worrying what’s to come. Having optimism makes us feel happier and more content with life no matter who or where you are. Wouldn’t you rather be optimistic

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Optimism is a thought pattern that can be taught and learnt successfully, it may be true that they’re are some people born with a more optimistic outlook on life, these guys just have a head start.

Optimism can be taught and learnt successfully, just like any other thought pattern, repetition, patience and kindness to yourself go a long way. The good news is that optimism can be implemented into your life almost instantly.

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When I was a Buddhist monk in rural Thailand we sometimes used to ride into town in the back of an Land Rover with those bars holding up a canvas roof. Every big bump in the road, and one of the monks would bang his head on one of those metal bars, not once did I hear a scream of pain or abusive language, every time it happened the monk would burst out laughing.

Of course I thought it was strange, until I started to change my mindset and slowly I also found I too could laugh at adversity, it even feels good

How To Change Your Mindset

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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The Benefits of Meditation have been well documented in the last ten years and with MRI scanners now showing us the actual visible results that meditation brings.

The reduction in Stress, Anxiety and Depression are reported in 95 percent of all participants from as little as two weeks of mindfulness meditation training. The increase in Optimism, Happiness and Contentment are equally as impressive with over 90 percent of participants reporting a dramatic change.

Imagine the benefits of keeping this wonderful and simple exercise up everyday

How To Start Meditating

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.

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Softly close your eyes and take a few long deep breaths, start to feel your muscles relax and your worries drift away, 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 Breathing or Samadhi Meditation

For more on Meditation and Mindfulness training techniques, from the different positions and correct posture to use, too Basic and more advanced meditations to try. Visit our Meditation Page

Kind regards

Dhamma Tapasa

Categories
Motivational Mini Stories

Short Motivational Mini Stories

Weekly Moral Short Story Collection

Every week we bring to you a short Moral story that has either inspired or motivated us in some way during our week.

Most of our stories have been loving handcrafted by ourselves into short moral stories that we hope inspire as well as teach a valuable moral lesson in life. A few of our stories are old classics and where the original author is know a credit is always given.

These are a collection of some of our previous Weekly Moral Stories, check back regularly for a new Moral Story every week

The Archery contest

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After winning several archery contests, the young and rather boastful champion challenged a Zen master who was renowned for his skill as an archer.

The young man demonstrated remarkable technical proficiency when he hit a distant bull’s eye on his first try, and then split that arrow with his second shot.

“There,” he said to the old man, “see if you can match that!”

Undisturbed, the master did not draw his bow, but rather motioned for the young archer to follow him up the mountain.

Curious about the old fellow’s intentions, the champion followed him high into the mountain until they reached a deep chasm spanned by a rather flimsy and shaky log.

Calmly stepping out onto the middle of the unsteady and certainly perilous bridge, the old master picked a far away tree as a target, drew his bow, and fired a clean, direct hit.

“Now it is your turn,” he said as he gracefully stepped back onto the safe ground.

Staring with terror into the seemingly bottomless and beckoning abyss, the young man could not force himself to step out onto the log, no less shoot at a target.

“You have much skill with your bow,” the master said, sensing his challenger’s predicament, “but you have little skill with the mind that lets loose the shot.”

In Your Hands

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A young man caught a small bird, and held it behind his back. He then asked, “Master, is the bird I hold in my hands alive or dead.” The boy thought this was a grand opportunity to play a trick on the old man. If the master answered “dead”, it would be let loose into the air. If the master answered “alive”, he would simply wring its neck. The master spoke, “The answer is in your hands”.

The monastery

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There once was a monastery that was very strict. Following a vow of silence, no one was allowed to speak at all. But there was one exception to this rule. Every ten years, the monks were permitted to speak just two words. After spending his first ten years at the monastery, one monk went to the head monk. “It has been ten years,” said the head monk.

“What are the two words you would like to speak?”

“Bed… hard…” said the monk.

“I see,” replied the head monk.

Ten years later, the monk returned to the head monk’s office. “It has been ten more years,” said the head monk. “What are the twowords you would like to speak?”

“Food… stinks…” said the monk.

“I see,” replied the head monk.

Yet another ten years passed and the monk once again met with the head monk who asked,

“What are your two words now, after these ten years?”

“I… quit!” said the monk.

“Well, I can see why,” replied the head monk. “All you ever do is complain.”

Appearances can be deceiving

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A Zen abbot went dressed in rags to the door of a rich man and was turned away with an empty bowl. So he returned in his formal robe of office and was invited in and served a sumptuous meal.

Removing his robe and folding it, he placed it on front of the feast and departed with the words, “This meal is not for me; it is for the robe.”

If you have enjoyed this wonderful selection of short motivational mini stories then please share with your friends and family as I’m sure they will get as much joy as you have.

After all

SHARING IS CARING

kind regards

Categories
meditation

1 Minute Breathing Meditation

1 Minute Breathing Meditation

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Breathing Meditation

One of the simplest ways to unwind and relax and bring ourselves back to the present moment is by following the breath. And this simple 1 Minute Breathing Meditation can do just that.

Sitting, standing or even lying down find a comfortable position trying to keep a straight spine, start by gently relaxing 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’re breathing out. 

Count one.

Repeat this for five or ten counts then start again.

While breathing in and out either concentrate on the rise and fall of the abdomen or in the chest. You can also concentrate on the tip of the nose as the air passes in and out.

“Being aware is meditation.”

Tips and tricks

When your mind wanders, be kind to yourself, and bring your awareness back to the breath and start counting again. The most important thing is to be patient and compassionate to yourself. Also try and keep your breathing as natural as possible. If counting isn’t your thing then try noting the breath saying silently to yourself

“I’m Breathing in, I’m Breathing out”

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1 Minute Breathing Meditation
Categories
meditation Meditation Masters

Meditation Masters Ajahn Chah

Meditation Masters

Ajahn Chah

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Meditation Masters Ajahn Chah

Introduction

Ajahn Chah become one of the most celebrated Buddhist monks and meditation master of our time. A fully enlightened master who shared his wisdom with the west. Reading his biography you will get a feel for who this master was and what this great man achieved. If you keep reading the short stories gathered together from other monks who personally trained and knew the great man, then I think you will get a better understanding as to how supremely wise this minimally educated rice farmers son and Buddhist monk truly became.

Biography

Ajahn Chah 1918 – 1992

Was a Buddhist monk of the Thai forest tradition, respected and well loved in his own country as a man of great wisdom, it wasn’t until the arrival of the hippies of the 1960’s that the west finally got to hear of this great spiritual master.

He was born into poverty in the northeast region of Thailand, his parents were rice farmers surviving from day to day. With no real education to be had in the region the young Ajahn would start his monastic training a the age of nine. He spent three years in the monastery where he learnt to read and write. He returned to work on the land of his parents but returned to monastic life at the age of 17. He was ordained at a local monastery where he stayed and practiced meditation until 1946 when he decided to become a wandering ascetic monk, a practice called dutong. He wandered learning from teachers of the time, by far his biggest influence was Ajahn Mun a renowned enlightened meditation master. He spent this time of his life meditating in caves and forests until finally establishing a monastery near his home town where he taught his simple meditation techniques and started to gain a large following of disciples and lay people alike. The arrival of the first western disciple, Ajahn Sumedho saw the development of a new monastery focused purely for the western mind filled with knowledge, the first of its kind in Thailand. A few years later Ajahn Chah was invited to give talks in England where he was to form the very first monastery in the Thai forest linage, called Chittaviveka. Ajahn Chah’s health was in decline by the early 1980’s and he was to suffer a massive stroke leaving him bedridden and unable to speak for ten years. Still in this condition he transmitted the teachings of the Buddha using his own body as evidence enough of impermanence and the importance of seeking refuge within ourselves. Ajahn Chah’s legacy of students continues today with Ajahn Brahm, Jack Kornfield, Ajahn Summadho and Ajahn Amaro to name just a few. 

Personal Stories of Ajahn Chah

Most of these short excerpts into Ajahn Chah life are from the gifted monks that stayed for extended periods of time training under this great master.

Spitting on a generals head

While at his beloved monastery in Thailand, Ajahn Chah was visited on a daily basis by many different people, from all sorts of walks of life from business men to rice farmers. On this particular day, while Ajahn Chah is peacefully giving a talk to a few monks, the screeching of vehicles arrive at the front gate and an entourage of the Thai army come bounding in. A stately figure, possible a general, approaches Ajahn Chah and demands a holy blessing. Ajahn Chah calmly and politely explains that it’s all superstition and he doesn’t bless people. The general gets irate and demands a blessing. Again Ajahn Chah calmly and politely refuses saying that it’s all hocus pocus. The army general, arms now flailing, demands for a last time reminding Ajahn Chah who he is. Ahah Chah calmly smiles and gently pulls the mans head closer. In an instant Ajahn Chah cleared his throat and spat directly onto the generals head, and then proceeds to rub it in while saying a chat in Pali. The horror on the monks faces was priceless, but the generals reaction was better, he stood up with a smile as broad as day, brimming with pride. He was so happy he had been blessed and not just by any water but that of Ajahn Chah, pure holy water.

Burying a crazy women in a hole

While giving a talk one early evening in the grounds of the temple, there comes apparent there is a commotion outside, lots of hysterical screams and raised voices, Ajahn Chah sits calmly giving the talk, even using the disturbance as a lesson, suddenly the commotion makes its way through the temple gates and head towards Ajahn Chah. The crowd is screaming and demonstrating there anger at a young girl they said was possessed. The girl did look in a trance like state, eyes rolling and mumbles coming from her mouth. Ajahn Chah as calmly as ever, turns to his chief monk and orders him to get together shoves and a tape measure. The monk, Knowing not to ask questions, went away to fetch the said items. On his return Ajahn Chah orders a group of monks to start digging a hole to bury the girl in. The monks set to work, again Knowing not to ask questions. Ajahn Chah calmly walks up to the still uncontrollable girl and starts to measure her height. He then turns around and in a loud voice right next to the girl, announces the hole to bury this girl must be 6ft in length and 4ft deep. Hearing this the girl instantly came round, you could see in her eyes that she was alert and knew she did not want to be buried alive. Ajahn Chah told us all to leave him and for the next 4 hours chatted to the girl helping her in whatever way he could. A demonstration of how well Ajahn Chah knew the complexities of our minds.

Reading minds

Ajahn Chah was renowned for reading people’s minds. He would be able to know what your were saying as you formed the words in your mind. Ajahn Brahm tells a story, while he was standing waiting to get his chance to talk to the great master it occurred to him that this man can read minds, and just as a question formed in his mind, Ajahn Chah broke conversation and turn to Ajahn Brahm and told him the answer, stunning both the monk he was talking to and Ajahn Brahm. Ajahn Brahm said it made him realise how important it was to practice mindfulness at all times with this true master’s ability.

Speaking after taking his false teeth out.

As was often the case when asked questions that seemed just plain dumb or to infinitely complex, Ajahn Chah would often start speaking and while in the middle of the sentence take his teeth out and continue speaking in a slur so as not to be understood. If asked to repeat he would put them back in and repeat the process. He would then explain that the lessons is not to gather all this knowledge but to put into practice what you already know. Your cup is full as they say in Zen Buddhism.

The Legacy lives

In Ajahn Chah’s life time he wrote many books on meditation and its practices, opened monasteries, both in Thailand and abroad, and trained hundreds of monks in the ways of the Buddha and meditation, some of whom have gone on to become well know celebrities in the West, promoting meditation and mindfulness.

An excerpt from Ajahn Chah on meditation, of which the full article can be found hear

“To calm the mind means to find the right balance. If you try to force your mind too much it goes too far; if you don’t try enough it doesn’t get there, it misses the point of balance.

Normally the mind isn’t still, it’s moving all the time. We must strengthen the mind. Making the mind strong and making the body strong are not the same. To make the body strong we have to exercise it, to push it, in order to make it strong, but to make the mind strong means to make it peaceful, not to go thinking of this and that. For most of us the mind has never been peaceful, it has never had the energy of samādhi, so we must establish it within a boundary. We sit in meditation, staying with the ‘one who knows’.”

The majority of Ajahn Chah’s work can be found online and completely free, as is the way with Theravada Buddhism. The many talks he gave his monks during the rains retreats can also be found completely free online.

For more information on this great man or to follow up by reading some of his works on meditation and mindfulness then follow this link

https://forestsangha.org/ajahn-chah/biography

Categories
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