Improve Your Day with Mini-Meditations

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bluidkiti
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Age: 44
Joined: 01 Dec 2005
Posts: 7079


Posted: Thu Jan 05, 2006 8:39 am Post subject: Improve Your Day with Mini-Meditations


Improve Your Day with Mini-Meditations
By Chris Joscelyne

Imagine a page of text with each word joined to the next, with no commas, no sentences and no paragraphs: just a page full of words with no spaces. To read the page, to absorb the information and comprehend it, would be difficult and stressful.

See the example that follows …
Writteninformationwithnoorganisedbreaksmakescompre hensiondifficult
Wellplannedtextwithgoodsentenceandparagraphconstru ctionwillaidthe
readersabilitytounderstandtheinformationtherein.

Now, here is the same sentence with organised breaks …
Written information, with no organised breaks, makes comprehension difficult. Well-planned text, with good sentence and paragraph construction, will aid the reader's ability to understand the information therein.

Many people live each day just like the text in the first example. They rush from one task to the next without even a short pause to prepare the mind for the next activity. This has the cumulative effect of creating a loss of clear focus, decreasing efficiency and increasing stress as the day progresses.

Fortunately, there is a simple and pleasant way to calm your mind and reduce stress between tasks, or between parts of tasks. It is a mini-meditation exercise that can help you relax your mind and prepare you mentally for the next task at hand. It takes very little time and it is easy to do.

Put some mental "paragraph" breaks in your busy day. Between each task, pause for a just a couple of minutes and try this mini-meditation exercise.

1. Stop what you are doing and sit comfortably in your chair

2. Take three slow, deep breaths … in through the nose, out through the mouth

3. Take your thoughts away from your work and just be aware of your surroundings

4. Feel the weight of your body on the chair

5. Feel the gentle pressure of the clothes on your skin

6. Feel the air on your face and hands

7. Become aware of the colour and form of your surroundings

8. Become aware the sounds around you … near sounds … far sounds

9. Rest in that quiet awareness for a couple of minutes

10. Now end your mentally refreshing pause and continue with your work.

When you begin practising this relaxation technique you may find your mind wandering off. This is a normal experience, particularly for beginners. Each time a distracting thought or image intrudes just let it go and guide your concentration back to your surroundings and the background sounds. As you practise this technique, mind grabbing distractions will lessen and the relaxation benefits will increase.

Important note - Do not attempt this meditation while driving a motor vehicle, operating equipment, or during any task that requires your continuing attention and concentration.


_________________
AA gives us an opportunity to recreate ourselves, with God's help, one day at a time. --Rufus K.
"No matter what you have done up to this moment, you get 24 brand-new hours to spend every single day." --Brian Tracy
God says that each of us is worth loving.
We stay sober together - one day at a time!



bluidkiti
Administrator



Age: 44
Joined: 01 Dec 2005
Posts: 7079


Posted: Thu Jan 05, 2006 8:40 am Post subject:

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Hints to aid successful Meditation

Here are twelve useful suggestions:

1. Establish a routine. Having a time of the day set aside for meditation helps in maintaining regularity.

2. Most meditators find one or two sessions a day to be beneficial. It is recommended that no more than two half hour sessions a day be practised.

3. Select a quiet location. Turn off electronic pagers, mobile cell phones and any other potential distractions.

4. Sit with your spine straight in a comfortable chair, or lie on the floor keeping your spine straight and with a comfortable pillow beneath your head.

5. Gentle instrumental music, with or without meditation voice prompts, can be helpful.

6. The use of essential oils and a vaporizer can create a positive ambience for meditation.

7. Meditate before a meal, not after. If necessary, empty your bladder before commencing your meditation.

8. Loosen any tight clothing. Remove tight shoes. Remove spectacles.

9. Because meditation can slow down the pulse rate and metabolic rate some meditators experience cold extremities. A light blanket can overcome this discomfort.

10. At the end of a meditation sit quietly for a couple of minutes to avoid light-headedness or a dizzy spell.

11. Never meditate while driving a motor vehicle or when undertaking any task requiring concentration.

12. Meditation is not intended as a replacement for medical care. Any person with a condition requiring medical attention should consult a qualified doctor.
http://www.positivepath.net/meditationhints.asp


_________________
AA gives us an opportunity to recreate ourselves, with God's help, one day at a time. --Rufus K.
"No matter what you have done up to this moment, you get 24 brand-new hours to spend every single day." --Brian Tracy
God says that each of us is worth loving.
We stay sober together - one day at a time!



bluidkiti
Administrator



Age: 44
Joined: 01 Dec 2005
Posts: 7079


Posted: Thu Jan 05, 2006 8:41 am Post subject:

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A meditation for beginners - "Golden Light"
By Chris Joscelyne

This meditation can cause drowsiness, so do not do it while driving a motor vehicle or when undertaking any task requiring concentration.

This meditation concentrates the mind on various parts of the body. It is designed to reduce tension, relax the muscles of the body and then boost positive energy. I often use this meditation to relax in the late afternoon on a busy day, particularly if I am booked to present a keynote speech that evening. It works well for me, relaxing and refreshing me for the evening ahead.

When teaching this meditation to my students I play gentle instrumental music in the background. Click HERE -http://www.positivepath.net/shop.htm - for more information about the music. Music is an effective way to focus your mind and help you relax.

Before you begin this meditation, turn off your electric pager or mobile cell phone. Are there any other potential distractions that should be dealt with before you commence?

To do this meditation you can sit in a comfortable chair or lie on the floor with a comfortable pillow beneath your head. If you suffer with lower back discomfort you may find it helpful if you place a pillow under your knees. Loosen tight clothing, including your belt. Remove your shoes. If you wear spectacles, remove them. If you feel the cold, put a light blanket over your legs and feet. Do not cross your legs.

During this meditation you will be asked to tense your muscles slightly to concentrate your awareness on them and then release them. This deliberate letting go is designed to assist the relaxation process.

As the meditation progresses you may find your mind wandering. This is very normal. Just let go of your wandering thoughts and gently bring your mind back to your meditation.

Follow the instructions and enjoy the relaxing experience. The more you practise this meditation the easier it will become.

Let's begin …

Allow the floor / chair to take the weight of your body. Take your mind to the floor /chair beneath you, be aware of your contact with the floor/chair and visualize it supporting your whole weight allowing you to relax.

Now, just let your eyelids close, slowly and gently.

Take your mind to your breathing and take three deep breaths … in through your nose and slowly out through your mouth.

In … (Pause) … Out … (Pause)

In … (Pause) … Out … (Pause)

In … (Pause) … Out … (Pause)

Concentrate on your breath … in through your nose and slowly out through your mouth.

Feel your lungs expand and your chest rise as you breath in.

Feel your chest fall as you breath out.

Breath slowly and evenly.

Take your mind to your feet. Take your mind to your feet.

Concentrate your awareness on your feet.

Be aware of your feet. Move your toes and be aware of them.

Tighten the muscles of your feet slightly. Do this for a couple of seconds.

Now release, letting your feet go limp … loose … relaxed.

Take your mind to your calves. Take your mind to your calves.

Concentrate your awareness on your calves.

Be aware of your calf muscles. Tighten your calf muscles slightly. Do this for a couple of seconds.

Now release, letting your calf muscles go limp … loose … relaxed.

Take your mind to your thighs. Take your mind to your thighs.

Concentrate your awareness on your thighs, the upper part of your legs.

Be aware of your thigh muscles. Tighten your thigh muscles slightly for a couple of seconds.

Now release, letting your thigh muscles go limp … loose … relaxed.

Take your mind to your buttocks, your hips and your lower back. Take your mind to your buttocks, your hips and your lower back.

Concentrate your awareness on your buttocks, your hips and your lower back.

Be aware of your buttocks, your hips and lower back muscles. Tighten your buttock muscles for a couple of seconds.

Now release, letting your buttocks and lower back muscles go limp … loose … relaxed.

Take your mind to your navel. Take your mind to your navel.

Concentrate your awareness on your navel.

Be aware of your navel. Feel your navel rise and fall as you breath.

Concentrate your awareness on the area behind your navel. Take your mind to the area behind your navel. Go behind your navel.

Be aware of your stomach muscles. As you breath, relax your stomach muscles each time you exhale.

Let your stomach muscles go limp … loose … relaxed.

Take your mind to your chest. Take your mind to your chest.

Concentrate your awareness on your chest.

Be aware of your chest. Feel your lungs expand and your chest rise as you breath in. Feel it with each breath.

As you exhale, let your chest muscles around your ribs go limp … loose … relaxed.

Take your mind to your upper back and shoulders. Take your mind to your upper back and shoulders.

Concentrate your awareness on your upper back and shoulders.

Be aware of your upper back and shoulder muscles. Hunch your shoulders gently for a couple of seconds.

Now release, letting your upper back and shoulder muscles go limp … loose … relaxed.

Take your mind to your neck. Take your mind to your neck.

Concentrate your awareness on your neck.

Be aware of your neck muscles. Move your head to your left, slowly and carefully. Now move your head to your right, slowly and carefully.

Now centre your head and let your neck muscles go limp … loose … relaxed.

Take your mind to your upper arms. Take your mind to your upper arms.

Concentrate your awareness on your upper arms.

Be aware of the muscles in your upper arms.

Let the muscles in your upper arms go limp … loose … relaxed.

Take your mind to your lower arms. Take your mind to your lower arms.

Concentrate your awareness on your lower arms.

Be aware of the muscles in your lower arms.

Let the muscles in your lower arms go limp … loose … relaxed.

Take your mind to your hands. Take your mind to your hands.

Concentrate your awareness on your hands and your fingers.

Be aware of your hands and fingers. Move your fingers gently for a couple of seconds.

Now relax your fingers … left hand thumb, first finger, second, third, fourth fifth … right hand thumb, first finger, second, third, fourth, fifth.

Let your hands and fingers go limp … loose … relaxed.

Take your mind to your forehead. Take your mind to your forehead.

Concentrate your awareness on your forehead.

Be aware of the muscles in your forehead. Frown gently to contract the muscles. Do this for a couple of seconds.

Now release, letting your forehead go limp … loose … relaxed.

Take your mind to your cheeks. Take your mind to your cheeks.

Concentrate your awareness on your cheeks.

Be aware of your cheek muscles.

Let your cheek muscles go limp … loose … relaxed.

Take your mind to your jaw and your chin. Take your mind to your jaw and your chin.

Concentrate your awareness on your jaw and chin.

Be aware of your jaw and chin.

Now let your jaw go slack.

Let your jaw muscles go limp … loose … relaxed.

Take your mind to your whole body. Take your mind to your whole body.

Concentrate your awareness on your whole body

Be aware of your whole body.

Let your whole body go limp … loose … relaxed.

Take your mind to your breathing … in through your nose and slowly out through your mouth.

In … (Pause) … Out … (Pause)

In … (Pause) … Out … (Pause)

In … (Pause) … Out … (Pause)

Concentrate on your breath … in through your nose and slowly out through your mouth.

Feel your body relax more deeply because of the breaths … in through your nose and slowly out through your mouth.

Your whole body is becoming more and more relaxed.

As you relax, visualize the glow of warm golden light surrounding your body.

Feel the light coming into your body to relax you, to comfort you and to refresh you.

Concentrate on the warm golden light that surrounds you.

Absorb the golden light through your skin and breath it into your lungs.

Breathe in through your nose and slowly out through your mouth.

In … (Pause) … Out … (Pause)

In … (Pause) … Out … (Pause)

In … (Pause) … Out … (Pause)

The golden light is bringing peace into your body.

The golden light is all around you. Absorb it into your body now.

Soon you will release the image of the golden light. Its goodness will stay with you after the image has gone. Release the image now. Let the golden light fade gently. You have absorbed its positive energy.

Now it is time to end your meditation.

Concentrate on your breath … in through your nose and slowly out through your mouth.

Take your mind to your surroundings … the place where you are, and the room you are in. Be aware of your presence in the room.

Move your toes … move your legs gently. Wriggle your fingers … stretch your arms. Move your body gently.

Now open your eyes and sit quietly for one or two minutes, quietly viewing your surroundings.

Your meditation is complete. When you are ready, get up and continue with your day.


_________________
AA gives us an opportunity to recreate ourselves, with God's help, one day at a time. --Rufus K.
"No matter what you have done up to this moment, you get 24 brand-new hours to spend every single day." --Brian Tracy
God says that each of us is worth loving.
We stay sober together - one day at a time!



bluidkiti
Administrator



Age: 44
Joined: 01 Dec 2005
Posts: 7079


Posted: Thu Jan 05, 2006 8:41 am Post subject:

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Frequently Asked Questions About Meditation
By Chris Joscelyne

What is meditation?
Every day we are subjected to sensory input from a variety of sources and our minds absorb and sort an enormous amount of information. Some of the information is important; some is not. However the mind is kept active as the information flows constantly into our conscious and our unconscious mind. Meditation allows much of this activity to settle down, and often results in the mind becoming more calm, peaceful and focused.

Meditation is a technique of relaxed awareness that can reduce stress, boost mental focus and heighten clarity of thinking. It usually involves a concentration technique that could be a word or a sound (mantra), music, an object such as a candle, a flower, a tree, or one's own breath. By concentrating on a sound or an object the mind has something on which to focus. As the meditation progresses, random thoughts diminish and the mind is more open to positive affirmation. Meditation helps the body to relax, reducing the effects of stress both mentally and physically. Meditation can achieve this to a potentially much greater degree than passive relaxation.

I have been teaching meditation techniques for over twenty years. During this time I have noticed that experiences during meditation can vary significantly from one individual to another. For this reason it is best if one does not have any specific expectations when one begin meditation. Having a sense of expectation of some kind of predetermined experience can create unnecessary stress that inhibits an effective meditation session.

Because meditation involves becoming more aware and more sensitive to what is deep within one's thoughts, it may not always be a pleasant experience. Facing unpleasant parts of oneself may well occur during a meditation session. One should accept that this could be a natural part of the experience and decide, with professional help if necessary, how to deal with and heal any negative thoughts.

Is meditation self-hypnosis?
Self-hypnosis, like meditation, involves an initial period of concentration on an object. However in meditation one maintains a restful awareness of the here-and-now, staying conscious throughout the process. In self-hypnosis one enters a semi-conscious trance-like state without restful awareness of the here-and-now. Therefore meditation and self-hypnosis are different.

Is meditation a religious experience?
Meditation helps one look within to enhance inner peace, rejuvenation and positive focus. Some describe this experience as contacting one's " inner soul" or "inner child" or "higher self".

While meditation is not a religion, various forms of meditation are used by eastern religions and Christianity to focus the mind. However anyone can benefit from meditation regardless of what they believe.

Which is the best meditation for me?
There is no single meditation technique that suits everyone. Some techniques work better for certain people while other techniques work better for others. If an individual tries a number of different techniques the technique that works best can be chosen.


_________________
AA gives us an opportunity to recreate ourselves, with God's help, one day at a time. --Rufus K.
"No matter what you have done up to this moment, you get 24 brand-new hours to spend every single day." --Brian Tracy
God says that each of us is worth loving.
We stay sober together - one day at a time!