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Table Of Contents
&oreword 'hapter 1( Why )editate 'hapter %( *ow To +egin 'hapter ,( $our +reath 'hapter -( The *ere and .ow 'hapter /( Things That )ight *appen Wrapping 0p

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Foreword
pool of fresh water is special. It1s special as it2s a bit li"e our consciousness. If you try hard you may be able to see really little waves or ripples in the water. They2re really slight. The surface of the water is li"e the surface of your consciousness. The part that you1re cogni!ant of. When it ripples 3 when it1s interacting with the world around you it2s obvious and you2ll get ripples. The surface ripples are what you1re commonly aware of.

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Law Of Attraction: Mind Health Secrets Train Your Conscious And Subconscious Mind For Greater Mental Health.

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Synopsis
When ou thin!" hear" s#ea!" cr out" en$a$e in so%ethin$ #h sical or stressful the wa&es are #roduced. With %editation that all sto#s. Your brain %a be totall still" un%o&in$. 't(s reall #ossible. When the surface of the brain )uiets and beco%es still we be$in to see and feel what is underneath. We wouldn(t !now there*s an thin$ %uch underneath our consciousness e+ce#t what we %a see fro% the surface.

Chapter 1:
Wh Meditate

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hy !o It

This pool is just li"e that. $ou are able to see into the water perhaps a foot or at the most a , feet deep. If you stumbled on this pool while wal"ing through the woods you may guess it was about 45 feet deep. different way your consciousness is li"e to this pool is because there1s more to it than you may thin". If you1re studying your own consciousness without meditation you are able to see that you1ve a wa"ing state, a sleeping state, and perhaps daydream states and dreaming states while you rest. That2s about all we understand about ourselves on first inspection. This pool, li"e your brain has a different dimension to it that you don2t see. $our consciousness is deep. Truly deep. It may ma"e this hole in the ground with water appear li"e a pothole it2s so deep and filled up with things to e6pose.
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)editation is a procedure of discovery. It2s li"e you2re e6ploring something that has never been seen previously. #eally, it hasn2t. It2s you. It2s all that is below your consciousness. few individuals believe that below our surface consciousness is a universal consciousness. I can2t concur or ta"e issue with that, but it2s an intriguing way to view things. Individuals that meditate in a simple way by centering on the breath till the brain stops and then simply e6periencing a nonmoving brain tend to have li"e e6periences but they1re li"ely never the same, they1re singular to the individual. .onetheless, they2re similar enough that when we share them with one another 3 we may commonly identify similar feelings and state we2ve e6perienced that as well. I2ve never met anybody that shared all of the e6periences I have had and nor have I met % individuals that e6plained different levels or additional e6periences in the precise same way. We all see the e6perience differently at any rate. $ou2ll e6perience wondrous things if you happen to be a 8natural2 and speedily progress through calming the mind and having it stop. When it stops the most astonishing things occur.

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Chapter ":
How To ,e$in

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Synopsis
-elease whate&er e+#ectations about what will occur as ou %editate. .on(t thin! that ou*ll ha&e so%e e+#erience of nir&ana...Hea&en. .on*t thin! that ou*ll ha&e a &oid %ind. .on*t thin! that ou*ll sto# thou$ht toda . .on*t thin! an thin$. 'f ou*re attached in an how to the thou$ht that ou*re $oin$ to /ac)uire/ so%ethin$ fro% sittin$ now" let it $o. 'f ou*re concerned about $ettin$ so%ethin$ each ti%e or whate&er ti%e ou %editate ou*ll be frustrated. 'f ou*re frustrated ou*ll not continue.

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Get #eady
<iscover a place that1s =uiet. place where you can1t hear a television or music or dogs bar"ing or individuals tal"ing or autos driving by is best. This may be really hard for you. $ou might need to go someplace to discover a place to meditate. $ou might need to discover a meditation group listed in your local newspaper that meets in a =uiet place on a regular basis. <iscovering a =uiet place is really important as many distractions may prove too much to manage and you might stop meditation as soon as you begin. $ou1ll need a place that has a pleasant temperature - not too hot - not too cold. ir blowing directly on you isn1t contributing to meditation.

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<iscover a place free of or comparatively free of insects that will be flying by, landing on you, biting you, and so forth. Initially these things may greatly distract you. When you1ve discovered a =uiet place that you are able to sit undisturbed for up to 4; minutes you1ll have to find a comfortable place to sit. $ou2ll be sitting from /to /; minutes >maybe, again up to you? so you1ll have to discover a posture that wor"s for you. The simplest for me was to sit cross-legged with my right foot on top of the crease produced by my left calf and thigh. There1s no reason to sit anymore than 4; minutes. $our bac" ought to be straight. Put your hands in your lap. $our fingers will naturally curl inwards if you1re rela6ed so simply let them do that. $ou2re trying to find a comfy posture in which you are able to stay alert, not get sleepy, and not fall over when you1re rela6ed... and yet you ought to be as unstrained as possible. $ou won1t find a painless position initially, though you are able to attempt if you wish. $ou may sit on a pillow or meditation cushion. $ou may lean bac" against a wall, a sofa, a bed, anything to help support your bac" if you1ve bac" pain. If you1re limber you may wish to attempt the full lotus or the half-lotus poses as they1re really stable and a few individuals may meditate for hours without too much irritation. There will be a lot of things going on in your brain... in your body. $our body will be attempting to adapt to the position that it is in. $ou might feel pain. $ou might feel hot. $ou might feel cold. $our
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breathing might be fast. @r it might be slow. $our brain might be filled with thoughts. Ao many thoughts that you can1t possibly center on any single thought particularly. $ou might feel an emotion. $ou might have =uestions forming. Biew all the turmoil your body and brain is going through even as you unwind sitting in one spot with your eyes shut. Why is there turmoil when you1re doing nothing truly, just sitting downC s you watch it you1ll observe a lot of things. $ou can view feelings. Physical senses. <read. ffection. Thoughts. $ou might be watching your thoughts, hearing them for the first time and in another way. <on1t participate... Aimply watch and center the assorted things. <iscover how your DattentionD to something may isolate it from everything else happening. lso discover how things lin" together. @ne thought supplies a jumping-off point for a chain of lin"ed thoughts that may wind up going completely away from the original guessed. It2s this attention that you1ll use to center on breathing as you watch it come into and leave the body. 'onsider yourself as a scientist or a pupil. $ou1re a student of your awareness. @f your body and brain. $ou1re going to see what ma"es you tic".

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$ou2re going to learn a great deal about yourself. If you feel inclined maintain a short journal following each meditation session about what you e6perienced.

Chapter $:
Your ,reath

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Synopsis
There are a cou#le #h sical %atters $oin$ on in our bod all the ti%e 0 one is the breath. 't(s an e+cellent sub1ect to centre on and the basis of %editation.

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Cr%&ial
When you observe the breath there are a lot of things to observeE The pace of ta"ing a breathE the consistency of the tempo of breathingdoes it always remain same as you sitC The smoothness of the breath 3 or the abnormality of itE The depth or shallowness of breathE and, does it alter over time or is each breath a carbon copy of the lastC Where do you sense the breathC $our noseC $our throatC $our mouthC $our lungsC $our tummyC <o you observe your diaphragm muscle beneath your ribs contracting and decompressing to enable you to breatheC 'ommonly individuals "eep their mouths closed and breath through the nose 3 but if you1ve a cold or a nasal condition that forbids you from doing so then breathing through the mouth is all rightE +ut, your mouth might become really dry with sitting a while. Ao observe your breathE at what point does it enter and leave the bodyC What physical sense does it produceC Where precisely is that sensationC few of us feel it at the tip of the noseE a few further up the noseE where do you feel itC The breath is the center meditation. Truly, only % things are re=uired for e6cellent changes to happen inside your brainE a focus on the breath and mindfulness during the day when not meditating. +egin your common sitting session with getting comfy in your sitting posture and watch all the matters going on with your body and brainE attempt to unwind and calm the brain downE @bserve the physical sensations happeningE
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@bserve the breath. Watch the breath. @bserve where the breath enters and e6its the body at the nose. ttempt to narrow your focus to simply a small place in the nose where the breath may be felt entering and e6iting the body. It2s this tiny area of centering that1s crucial to meditation. @nce you discover the spot to center on, do so. $our brain will li"ely still be filled up with additional thoughts and you do occasionally feel your body crying for attention 3 a cramp, a little bac" pain, a little foot pain, muscle painE nd that1s what is going to occurE it1s supposed to occurE so you2ll "now that, at this point, you2re on the correct trail. $ou2re doing what you have to be doingEcenter on the breath at that little point in your nose. Watch that spot for the whole in-breath and the whole out-breath. s you observe that the attention of your brain has shifted from the breath to whatever other thought disturbed, re-focus on the breath at that little spot in your nose. That2s allE that1s the major effort of meditation in this style. 'enter on the breath 3 your whole attention is on the breath for the in- and out- breaths. <on1t get angry at yourselfE it2s not a competition to do it properlyE it1s =uite impossible for anybody to center on the breath with total attention soon after beginning meditation-just "eep re-focusing on the breath.

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Aooner or later you1ll reach a point where you are able to watch in full attention one whole breath without disruption. When you accomplish that, and it might ta"e a wee", it might ta"e a monthE it might ta"e three months. +ut, when you accomplish that 3 one major stumbling bloc" is goneE Fater on try to be able to count ten full breaths in total attention 3 in succession one after another.

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Chapter ':
The Here and 2ow

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Synopsis
There*s so%ethin$ else to do now" and da 3after3da fro% this #oint forward. 't has to do with 4%indfulness5. To be %indful %eans to be aware. S#ecificall " bein$ aware of the here and now. 2ot the #ast or future" the here and now. 'n the here and now is where we*re li&in$. 6ach %o%ent that $oes b we*re onl li&in$ in the here and now. We %a onl e+#erience what is true in the #resent. The #ast is filled u# with %e%ories which are selecti&e" inco%#lete" occasionall e&en fa!e7 The future is filled u# with un!nowns e&en %ore than the #ast. The here and now is all we ha&e in which to 4!now5 realit . 'n which to watch our awareness and see what it(s doin$ in the #resent.

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The (resent

When you discover yourself living in the here and now you1re empowered to behave in a way that may instantly alter everything. <etecting yourself cogni!ant of the here and now is occasionally tric"y. If you play a game or if you play a sportE do something activeE garden or ra"e or shovel or climb a ladder. <uring these times you1re in the here and now. $our brain is awareG your brain is centered just on that e6perience. When you1re playing a game 3 you1re the game. There is little intruding thought about the past or time to comeE +ut, when we1re =uiet the brain sifts through its mind candy and tosses some out for our thought processes to chew on a little. If we don2t have e6ternal brain candy li"e the television, radio, computer, conversation, boo", maga!ine, Ipods, cellular phone, and so forthE then the brain will regurgitate a little of it2s own for you to analy!e and play bac" in your mind. The brain is a candy producer. It produces thoughts about the time to come and past perpetually that are totally unnecessary, but that fill
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each and every one of our brains with trash to "eep our minds active. Though our bodies don2t li"e to be active all the time we2re awa"e, our brains doH The mind isn2t used to being calm so what it does is relive the past or play out the time to come in scenarios that might or might not occur. The mind is a recorder of the past and an odds-ma"er and analyst of the time to come. +ut, neither of those is where meditation is. )editation and mindfulness is here and now. It1s precisely this minute. ttempt to be aware of the here and now as you go through your day. 'atch yourself recogni!ing that this is the here and now. Aee how many times you are able to accomplish this. t the start it will be difficult, you2ll forget a lot of times 3 whole days or a wee" might passH <ream up creative ways to remind yourself to notice the here and now.

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Synopsis
The unusual ha##enin$s that %i$ht or %i$ht not ha##en durin$ %editation that ' thin! are 8nor%al( and not cause for alar%" include but are not li%ited to:

Chapter ):
Thin$s That Mi$ht Ha##en

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*appenin+s
Aensations 3 Alow respiration. 3 Bery, very slow, shallow respiration for lengthy times. 3 Atopped breathingE the breath might become so shallow that you believe it1s stopped. 3 .umbness in your handsE not feeling your handsE but, different than pins and needles of Ifalling asleepJ. If you jiggle your fingers or move your hand in this state you are able to feel things 3 though the feelings are a little mutedE not =uite as sharp. 3 .umbness in arms, legs, feet, chest, body. 3 feeling as though there was no body to confine consciousness. 3 feeling of fatness or amplified body, head, brain, consciousness.

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feeling of greatly e6panded consciousness whereby one may feel consciousness fill the room or amplify to room si!e or world-si!e, universe-si!e dimensionsE 3 feeling of being at IoneJ with everything. To not see any distinction between anything and your own awarenessE 3 <uring wa"ing hours 3 at anytime, not scarcely while meditating, one might start to feel meditative li"e states. @ne might become aware of a blissful, alive, aware state that1s accompanied by a IlightJ feeling 3 the body is light or absentE and the brain is simply e6periencing without naming in human terms utili!ing the stored memory about what it1s e6periencing. )ental ctivity 'hanges 3 belief starts to surface that things are not oppositeE there are no dualitiesE there1s no right and wrongE there isn2t any judgmentE things merely IareJ as they areE and it2s all rightE it2s IcorrectJ or the way that it Iought to beJE 3 gradual loss of importance or meaning affiliated with physical 8matters2 or material things. 3 Things that were humanly seen as IprettyJ or ugly don2t seem as eitherEthey simply areE 3 There might be a feeling of intense emotion 3 as if affection was pouring forth from your very soulE an e6ceedingly blissful, ecstatic state in which you e6perience such perfect joy that it1s the most incredible state you2ve ever conceived ofE and more so than you could have ever imaginedE 3 $ou might meet somebody and 8"now2 or feel that you "now about themE their personality, their real drives or motivationsE this might happen inside seconds of "nowing themE

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3 While meditating, or later, while carrying out your day, you might hear a noise 3 a dog bar", a airplane pass overheadE and you might 8"now2 or feel that the sound was K is youE as you1re not separate from anythingE it was you that you heardE and the dog is you that1s loo"ing at you and you1re itEand etcE everything is interconnectedE interlacedE interwovenE and it2s all as it 8ought to be2 for whatever reasonE There are many, many e6periences that happen that simply aren2t remembered well. Ao, you might have some of the above or you might notE your e6perience might be entirely different, more animated or more hushedE regardlessE don2t get caught in the e6perienceE simply let it occur and when nothing is going on 3 center on the breathing with all your attention.

rappin+ ,p
There1s a natural state of morality that ta"es place as one meditates and the ego starts to fade away. @ne naturally comes to a state of being in which there1s no harm done to anybody through thought, speech, or action. There1s no want, no attachment to anything and so one is generous, unselfish, caringE @ne in that state doesn2t broadcast negativity in any manner. There1s no living in the past or the time to come any longer and so no disappointment. There aren2t any promises made to other people that turn out unfulfilled. There isn2t any self-serving conversation. When you2ve e6perienced the absence of the ego and thoughtE and the mind has stoppedE you2ll live in a state that so few others even "now
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is possible. $ou2ll connect with and strengthen both your conscious and subconscious.

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