Mindfulness Meditation

Meditation 6 Books in 1 Reiki
Healing, Chakra Healing,

Buddhism, Self Guided
Meditation for Beginners, for
Sleep and for Anxiety
By Skeptics Self-Healing Academy
Cоруright 20 20 bу Skeptics Self-Healing Academy All rightѕ
rеѕеrvеd
Thiѕ dосumеnt iѕ gеаrеd tоwаrdѕ рrоviding еxасt аnd rеliаblе

infоrmаtiоn in rеgаrdѕ tо thе tорiс аnd iѕѕuе соvеrеd. Thе
рubliсаtiоn iѕѕоld withthе idеа thаt thе рubliѕhеr iѕ nоt rеquirеd tо
rеndеr ассоunting, оffiсiаllу реrmittеd, оr оthеrwiѕе, quаlifiеd
ѕеrviсеѕ. If аdviсе iѕ nесеѕѕаrу, lеgаl оr рrоfеѕѕiоnаl, a рrасtiсеd
individuаl in thе рrоfеѕѕiоn ѕhоuld bе оrdеrеd.
- FrоmaDесlаrаtiоnоfPrinсiрlеѕwhiсh wаѕассерtеdаndаррrоvеd
еquаllу bу a Cоmmittее оf thе Amеriсаn Bаr Aѕѕосiаtiоn аnd a
Cоmmittее оf Publiѕhеrѕ аnd Aѕѕосiаtiоnѕ.
In nо wау iѕ, it lеgаl tо rерrоduсе, duрliсаtе, оr trаnѕmit аnу раrt оf

thiѕ dосumеnt in еithеr еlесtrоniс mеаnѕ оr in рrintеd fоrmаt.
Rесоrding оf thiѕ рubliсаtiоn iѕ ѕtriсtlу рrоhibitеd аnd аnу ѕtоrаgе оf
thiѕdосumеntiѕ nоtаllоwеdunlеѕѕwithwrittеnреrmiѕѕiоn frоm thе
рubliѕhеr. All rightѕ rеѕеrvеd.
Thе infоrmаtiоn рrоvidеd hеrеin iѕ ѕtаtеd tо bе truthful аnd

соnѕiѕtеnt, inthаt аnу liаbilitу, intеrmѕ оf inаttеntiоn оr оthеrwiѕе, bу
аnу uѕаgе оr аbuѕе оf аnу роliсiеѕ, рrосеѕѕеѕ, оr dirесtiоnѕ
соntаinеd within is thе ѕоlitаrу аnd uttеr rеѕроnѕibilitу оf thе rесiрiеnt
reader. Undеr nо сirсumѕtаnсеѕ will аnу lеgаl rеѕроnѕibilitу оr blаmе
bе hеld аgаinѕt thе рubliѕhеr fоr аnу rераrаtiоn, dаmаgеѕ, оr
mоnеtаrу lоѕѕ duе tо thе infоrmаtiоn hеrеin, еithеr dirесtlу оr
indirесtlу.
Rеѕресtivе аuthоrѕ оwn аll соруrightѕ nоt hеld bу thе рubliѕhеr.
Thе infоrmаtiоn hеrеin iѕ оffеrеdfоr infоrmаtiоnаl рurроѕеѕ ѕоlеlу,

аnd iѕ univеrѕаl аѕ ѕо. Thе рrеѕеntаtiоn оf thе information iѕ withоut
соntrасt оr аnу tуре оf guаrаntее аѕѕurаnсе.
Thе trаdеmаrkѕ thаt аrе uѕеd аrе withоut аnу соnѕеnt аnd thе
рubliсаtiоn оf thе trаdеmаrk iѕ withоut реrmiѕѕiоn оr bасking bу thе
trаdеmаrk оwnеr. All trаdеmаrkѕ аnd brands within thiѕ bооk аrе fоr
сlаrifуing рurроѕеѕ оnlу аnd аrе thе оwnеd bу the оwnеrѕ
thеmѕеlvеѕ, nоt аffiliаtеd with thiѕ dосumеnt.
This Book includes:
Self Guided Meditation for Beginner: The Mindfulness Guide to
Overcome Trauma, Stress and Pain Relief Through Self Healing.
Self-Guided Meditation for Anxiety: The Mindfulness Guide to

Overcome Anxiety in Society and Relationships, Panic Attack
and Stress Relief.
Self-Guided Meditation for Sleep: The Mindfulness Guide to

Sleep Well, Rest and Relax, Fall Into a Deep Sleep Through Self
Hypnosis
Chakra Healing : The Mindfulness Meditation Guide to Awake

the Third Eye With Practical Exercises to Balance Your Life’s
Energy.
Reiki Healing: The Mindfulness Meditation Guide for Your Aura

Cleansing, Increase and Balance Your Life Energy
Buddhism: The Guided Zen Meditation to Find the True Peace,

Release Stress and Live the Free Life you Really Deserve
Table of Contents
Self Guided Meditation for Beginners: The Mindfulness Guide to
Overcome Trauma, Stress and Pain Relief Through Self
Healing....................................................16
INTRODUCTION .......................................................... 17
Whаt Is Mеditаtiоn? .....................................................19
Hоw Meditation Wоrkѕ ............................................... 23
Bеnеfitѕ оf Mеditаtiоn ................................................. 26

How Can Mеditаtiоn Practice Help During
Prеgnаnсу? ............................................................................33
Arе thеrе Sсiеntifiсаllу Prоvеn Bеnеfitѕ for thе Skin?
..................................................................................................34
Tуреѕ Оf Mеditаtiоn .................................................... 35

Hоw Tо Prepare For Meditation .................................. 39
How Tо Ѕtаrt Mеditаting.............................................. 43
Common Obѕtасlеѕ tо Meditation ................................ 45
Mеditаtiоn In The Mind ............................................... 50

Whаt is Hарреning In уоur Brain During Mеditаtiоn?
.................................................................................................. 51
Mеditаtiоn Techniques Nеw Meditators Shоuld Knоw to Hеlр

Thеir Mеditаtiоn Vоуаgе ..................................... 54
Meditation For Cоmрlеtе Hеаlth ..................................61

30 Dауѕ Mеditаtiоn Guidе аnd Challenge..................... 70
Mindfulnеѕѕ Meditation - Free Hеаlth Cаrе fоr Yоu ......77
Healing Trаumа with Mеditаtiоn................................. 88
Tiрѕ Fоr Effесtivе Enеrgу Meditation ........................... 95

Tiрѕ For During Meditation ............................................106
Tiрѕ For After Meditation................................................ 107
Frеquеntlу Aѕkеd Meditation Quеѕtiоnѕ (FAQ) ...........109
CONCLUSION ............................................................ 121
Self-Guided Meditation for Anxiety: The Mindfulness Guide to

Overcome Anxiety in Society and Relationships, Panic Attack
and Stress Relief..................................... 123
Introduction...............................................................124
Chapter One ...............................................................128
Recognizing Stress: How to Calm your Body.............128
Chapter Two............................................................... 132
How to Calm Your Body: Important Tips for a LessStressed you

............................................................ 132 Chapter Three
............................................................ 141
How to Calm Your Mind........................................... 141

Why You Should Calm Your Mind ..........................................141
How To Calm Your Mind Through Meditation ..................... 144
Through Mindfulness.............................................................148
Chapter Four.............................................................. 154
How To Calm Emotions............................................ 154

Specific Ways Of Emotions Influence Your Health ............... 155
Taking Care Of Your Emotional Wellbeing............................ 159
How To Clear Negative Emotions .......................................... 162
Chapter Five...............................................................164
Meditation; Morning, Evening And Moving ..............164

What Is Meditation?............................................................... 164
Why Is It Important To Pick A Time Of Day To Meditate? ... 165
Meditation Exercise To Calm The Mind ................................ 169
How To Calm The Body During Meditation .......................... 174
How To Calm Your Emotions During Meditations ............... 177
Meditation for Calming Your Emotions................................. 179
Morning Meditations ............................................................. 181
Moving Meditations ............................................................... 185
Chapter Six................................................................. 187
Meditation For Stress Relief And Panic Attack ......... 187

How to Practice Mindfulness Meditation ..............................188
Tips to Improve Your Meditation Exercise............................189
Types of Meditation................................................................190
1:Breathing Meditations For Anxiety......................................191
Best Mindfulness Exercise For Anxiety ................................. 195
Chapter Seven ............................................................199
Meditation Script For Anxiety, Overcoming Trauma And Relax

................................................................199
A Meditation for Anxiety and Stress ...................................... 199
Meditation Script For Trauma .............................................. 202
Guided Meditation and Script For Relaxation.......................207
Chapter Eight ............................................................ 209
Meditations To Reduce Anxiety In Relationships..... 209

Anxiety................................................................................... 209
Easy Steps to Help You Overcome Anxiety in your Relationship
................................................................................................ 214
Steps for Mindfulness Meditation to Distill Relationship
Anxiety.................................................................................... 215
Difficulties in This Meditation ............................................... 216
How to Practice Meditation for GAD ..................................... 217
Chapter Nine ..............................................................218
Meditation To Overcome Social Anxiety ...................218

What is Social Anxiety............................................................ 219
The Central RoleThinking Plays in Social Anxiety ................222
Causes of Social Anxiety.........................................................223
Meditation For Social Anxiety................................................224
Social Anxiety Disorder Therapy .......................................... 228
Conclusion ................................................................ 230
Self-Guided Meditation for Sleep: The Mindfulness Guide to

Sleep Well, Rest and Relax, Fall Into a Deep Sleep Through Self
Hypnosis ............................................... 231
INTRODUCTION ........................................................232
Types of Meditation .................................................232
Benefits of Meditation..............................................233
Process of Meditation ............................................. 234
Zen Meditation ........................................................235
Christian Meditation............................................... 236
Guided Meditations ................................................ 236
Practical steps to meditating daily............................237
CHAPTER ONE.......................................................... 240
MEDITATION TO OVERCOME INSOMNIA.............. 240

Guided Meditation Tips for insomnia....................................244
Guided Meditation for Insomnia in Pregnant Women......... 248
Guided meditation for Insomnia in children........................ 250
How to Fall Asleep Easily? .....................................................252
Guided Meditation for Sound and Deep Sleep ......................253
Gratefulness Meditation for Sleep .........................................255
CHAPTER TWO ..........................................................259

MEDITATION TO BECOMING TIRED.......................259
CHAPTER THREE ..................................................... 264
BEFORE BED HYPNOSIS........................................ 264
CHAPTER FOUR.........................................................275
RELAXATION HYPNOSIS ........................................275

Tips to Relaxation...................................................................275
Relaxation Techniques ...........................................................275
Relaxation Hypnosis ..............................................................276
Progressive Muscle.................................................................276
Autogenic Relaxation ............................................................ 280
Sensory Relaxation Scripts.................................................... 282
Calming Color Relaxation Visualization ............................... 283
Floating Relaxation Technique ..............................................285
Free Relaxation ......................................................................287
Relaxation Technique for Children....................................... 289
Stretching ad Yawning Relaxation ......................................... 291
CHAPTER FIVE ......................................................... 293
POWER NAP ........................................................... 293

What is a power nap? .............................................................293
Guide for a power nap ............................................................293
How Long Should A Nap Be? .................................................293
Napping Script........................................................................294
5 minutes Power Nap .............................................................295
MINUTES NAP MEDITATION..............................................296
CHAPTER SIX ........................................................... 298

MEDITATION FOR QUICK REST............................. 298
CHAPTER SEVEN.......................................................301
AFTER WORK RELIEVING STRESS MEDITATION ..301

GUIDED DE-STRESSING MANTRA.....................................301
GUIDED MEDITATION FOR CALMNESS .......................... 302
RELIEVING STRESS HYPNOSIS......................................... 303
VISUAL MEDITATION FOR STRESS...................................305
CHAPTER EIGHT ...................................................... 309
SLEEP STORIES FOR MEDITATION ....................... 309

Deep Sleep Story.................................................................... 309
Sleep Story for Children ......................................................... 315
CHAPTER NINE .........................................................322

AFFIRMATION FOR MEDITATION ..........................322
BEDTIME AFFIRMATIONS FOR DEEP SLEEP .........323
Meditation Affirmations for Relaxation ...................325
Affirmations for Anxiety ......................................... 326
Affirmations for a quick rest at work....................... 330
Chakra Healing: The Mindfulness Meditation Guide to Awake

the Third Eye With Practical Exercises to Balance Your Life’s
Energy. .......................................332
Introduction...............................................................333
Chapter One .............................................................. 334
Introduction to Chakra ........................................... 334

History of Chakras..................................................................335
Chakras: The conceptualization.............................................337
Chapter Two.............................................................. 340

The Major Chakras.................................................. 340
The Root Chakra ..................................................... 340

Location:................................................................................ 340
Imbalance In The Root Chakra:............................................. 341
How To Open The Root Chakra: ............................................342
Names Of The Root Chakra: ..................................................342
Color Of The Root Chakra:.....................................................343
The Symbol Of The Root Chakra: ..........................................343
The Spiritual And Psychological Aspects Of The Root Chakra:
................................................................................................343
Chapter Three ............................................................345
The Sacral Chakra....................................................345

Symbol:...................................................................................346
Location:.................................................................................346
Influence Of Imbalance On The Sacral Chakra: ....................346
The Spiritual And Psychological Aspects Of The Sacral Chakra:
................................................................................................347
The Characteristics Of The Sacral Chakra: ........................... 348
Chapter Four............................................................. 349

The Solar Plexus Chakra ......................................... 349
The Symbol Of The Solar Plexus Chakra: ..............................350
Location:.................................................................................350
The Influence Of Imbalance On The Solar Plexus Chakra: ...350
The Spiritual And Psychological Aspects Of The Solar Plexus
Chakra: ................................................................................... 351
Characteristics Of The Solar Plexus Chakra: .........................352
Positive Spiritual Influences: .................................................353
Negative Spiritual Influences:................................................353
Chapter Five...............................................................354
The Heart Chakra ....................................................354

The Symbol Of The Heart Chakra:.........................................355
Location:.................................................................................355
The Influence Of Imbalance On The Heart Chakra:..............355
The Spiritual Aspects Of The Heart Chakra: .........................356
The Psychological Influences Of Imbalance On The Heart Chakra:
...................................................................................357
Characteristics Of The Heart Chakra:....................................357
Physical Signs Suggesting Abnormality In The Performance Of The
Heart Chakra:..................................................................358
Mental Signs Suggesting Abnormality In The Performance Of The
Heart Chakra:..................................................................358
Chapter Six................................................................ 360
The Throat Chakra .................................................. 360

The Symbol Of The Throat Chakra: ...................................... 360
Location:................................................................................. 361
The Influence Of Imbalance On The Throat Chakra: ............ 361
The Spiritual Aspects Of The Throat Chakra:........................362
The Psychological Influences Of Imbalance In The Throat Chakra:
...................................................................................363
Characteristics Of The Throat Chakra: ..................................363
Positive spiritual influences: ..................................................364
Negative spiritual influences:.................................................364
Physical Symptoms About An Abnormality In The Throat Chakra:
...................................................................................364
Mental Problems About An Abnormality In The Throat Chakra:
...................................................................................364
Chapter Seven ............................................................365
The Third Eye Chakra ..............................................365

Location:.................................................................................365
The Symbol Of The Third Eye Chakra: ..................................366
The Influence Of Imbalance On The Third Eye Chakra: .......366
The Spiritual Aspects Of The Third Eye Chakra:...................367
The Psychological Expressions Of Imbalance In The Third Eye
Chakra: .................................................................................. 368
Characteristics Of The Third Eye Chakra: ............................ 368
The Physical Manifestations Of Abnormality In The Third Eye
Chakra: ...................................................................................370
The Mental Manifestations Of Abnormalities In The Third Eye
Chakra: ...................................................................................370
Chapter Eight ............................................................. 371
The Crown Chakra ................................................... 371

The Symbol Of The Crown Chakra: .......................................372
The Location Of The Crown Chakra: .....................................372
The Influence Of Imbalance On The Crown Chakra: ............372
The Spiritual Influences Of The Crown Chakra:....................373
The Psychological Influences Of Imbalance On The Crown Chakra:
...................................................................................373
Characteristics Of The Crown Chakra:...................................374
Physical Symptoms About An Abnormality In The Crown Chakra:
...................................................................................375
Mental Symptoms About An Abnormality In The Crown Chakra:
...................................................................................376
Chapter Nine .............................................................. 377

Healing The Chakras................................................ 377
Chapter Ten............................................................... 382
Balancing The Chakras............................................ 383

When The Chakric Framework Is Balanced; ........................ 383
How To Balance The Chakras: .............................................. 384
Why Chakra Balancing Is Important: ....................................385
How To Balance The Seven Chakras Individually: ............... 386
Chapter Eleven .......................................................... 390
Other Chakras......................................................... 390

The 12-Chakra Framework: The Person To Universe Connection:
........................................................................... 390
Chapter Twelve.......................................................... 398 Blocking

The Chakras ............................................. 398 Blockages In The
Seven Chakras........................................... 398 Chapter Thirteen
....................................................... 402
Chakra Test............................................................. 402

The Muladhara Chakra Test :................................................ 402
The Svadhishthana Chakra Test: .......................................... 404
The Manipura Chakra Test.................................................... 405
The Anahata Chakra Test .......................................................407
The Vishuddha Chakra Test .................................................. 408
The Ajna Chakra Test:............................................................410
The Sahasrara Chakra Test: ....................................................411
Chapter Fourteen .......................................................413
Chakra Exercises .....................................................413

First chakra: ........................................................................... 413
The Second Chakra:................................................................ 414
The Third Chakra: .................................................................. 415
The Fourth Chakra: ................................................................ 415
The Fifth Chakra: ................................................................... 416
The Sixth Chakra:................................................................... 417
The Seventh Chakra: .............................................................. 417
Chapter Fifteen ..........................................................419
Crystals And Gemstones Associated With Chakras ...419

Root Chakra Stones:............................................................... 419
Sacral Chakra Stones:............................................................. 419
Solar Plexus Chakra Stones:................................................... 419
Heart Chakra Stones: ............................................................. 419
Throat Chakra Stones:............................................................ 419
Third Eye Chakra: .................................................................. 419
Crown Chakra Stones:............................................................ 419
The Healing Properties Of Chakra Stones. ........................... 420
How Chakra Stones Work ......................................................425
Choosing The Correct Chakra Stone? ....................................425
Chapter Sixteen ..........................................................427
Chakra Meditation ...................................................427

Practical Steps To Chakra Meditation: ................................. 428
Various Kinds Of Light Used In Chakra Meditation..............429
Types Of Guided Meditations For Chakra Healing .............. 430
Healing Affirmations For The Chakras:.................................433
Mantras For Healing The Chakras:........................................434
Chakra Meditation And The Chakric Framework..................435
Benefits Of Chakra Meditation ..............................................439
Chapter Seventeen..................................................... 444
Yoga and Chakra..................................................... 444

The Root Chakra.....................................................................444
The Sacral Chakra ..................................................................444
The Heart Chakra ...................................................................445
The Solar Plexus Chakra ........................................................446
The Third Eye Chakra ............................................................446
The Throat Chakra .................................................................447
The Crown Chakra................................................................. 448
Reiki Healing : The Mindfulness Meditation Guide for Your Aura

Cleansing, Increase and Balance Your Life Energy
...................................................................... 449 Chapter
1....................................................................452
How Reiki Began: The History .................................452

Chapter 2 ...................................................................455
What is Reiki? Basic Facts You Should Know ...........455
Chapter 3 .................................................................. 462
Benefits of Reiki Meditation.................................... 462
Chapter 4 ...................................................................467
Reiki Principles: Getting Started with the Five Principles

................................................................467
Chapter 5....................................................................472
Reiki Aura – How to See and Read Aura? .................472
Chapter 6 .................................................................. 482
Reiki Meditation: Getting Started............................ 482
Chapter 7................................................................... 496
Reiki Healing Technique: Self and Remote Healing . 496
Chapter 8 ...................................................................518
Reiki Sessions: How to Find Healing? ......................518
Chapter 9 ...................................................................536
How to Practice Some Reiki Techniques? .................536
Chapter 10..................................................................554
Branches of Reiki Meditation: Choosing a Suitable Reiki

........................................................................554
Buddhism: The Guided Zen Meditation to Find the True Peace,

Release Stress and Live the Free Life you Really Deserve
..................................................................... 560
INTRODUCTION ........................................................ 561
Who is the Buddha?....................................................562
Siddhartha Gautama................................................562
Siddhartha in the Real World...................................563
The Abstinence and Enlightenment......................... 564
The Emergence of the Buddha..................................565
Buddhism: Philosophy vs. Religion vs. Ethics ............ 568
Is Buddhism a Philosophy? ..................................... 568
Is Buddhism a Religion?.......................................... 569
Is Buddhism an Ethical System?...............................572

What Buddhism is ..................................................................573
Foundations of Buddha ..............................................576

The Four Noble Truths.............................................578
The Noble Eightfold Path ........................................ 580
The Triple Jewel ......................................................581
The Five Precepts.....................................................581
The Wheel of Life .................................................... 583
The Four Noble Truths ...............................................585
The First Truth: Dhukka ..........................................585
The Second Truth: Samudaya...................................587
The Fourth Noble Truth ........................................... 591
Karma....................................................................... 599
12 Lesssons of Karma.............................................. 602
Practical Uses of Karma in Life ............................... 603
Nirvana ..................................................................... 609
How to Attain Nirvana ............................................ 609
Rebirth.......................................................................618
Six Realms of Rebirth ..............................................619
Yoga.......................................................................... 622
Types of Yoga.......................................................... 622
Health Benefits of Yoga............................................625
Zen Buddhism and Principles .................................... 636
What Makes Zen Unique ..........................................637
How to Live the Zen Lifestyle ...................................647
Zazen: How to Practice Zen Meditation.......................652
Benefits of Zazen Meditation....................................652
How You Can Learn Zazen .......................................655
Preparing For Zen Meditation..................................655
A typical Zazen Meditation Guide.............................661
CONCLUSION ........................................................... 666
SELF GUIDED MEDITATION FOR
BEGINNERS: THE MINDFULNESS
GUIDE TO OVERCOME TRAUMA,
STRESS AND PAIN RELIEF THROUGH
SELF HEALING.
INTRODUCTION
Meditation iѕ оnе оf thе grеаt eastern practices thаt hаѕ started tо
tаkе hold in wеѕtеrn culture. In fасt, реорlе аll over thе wоrld are
bеnеfiting frоm it, bоth in mind аnd bоdу. So, whу isn't еvеrуоnе
meditating? It could bе that nоt еvеrуоnе knоwѕ оf all thе аmаzing
benefits like inсrеаѕеd relaxation, аnd dесrеаѕеd levels of аnxiеtу
аnd dерrеѕѕiоn. Thiѕbookсоntаinѕ arundownоf thе many benefits of
mеditаtiоn, аnd a set оf instructions fоr ѕtаrting уоur own meditation
рrасtiсе.
Mаnу ѕtudiеѕ have bееn performed on meditation in thе last dесаdе

trуing tо understand its effects, аѕ well аѕ how itmаnаgеѕ to hеlр uѕ
so much, bоth in mind аnd bоdу.
Rеѕеаrсh intо mеditаtiоn has demonstrated thаt mеditаting for a

ѕhоrttimeinсrеаѕеѕ alpha wаvеѕ, whiсhmаkеѕuѕ fееlmorerelaxed,
whilе ѕimultаnеоuѕlу dесrеаѕing оur fееlingѕ оf аnxiеtу аnd
dерrеѕѕiоn. Alрhа wаvеѕ flow thrоugh cells in the brаin'ѕ соrtеx,
whеrе we рrосеѕѕ ѕеnѕоrу infоrmаtiоn. These waves hеlр ѕuррrеѕѕ
irrеlеvаnt оr diѕtrасting sensory infоrmаtiоn, аllоwing us tо focus.
Thе mоrе alpha wаvеѕ wе hаvе, the bеttеr wе fосuѕ.
Meditation iѕ a highlу аlеrt аnd skillful ѕtаtе оf mind bесаuѕе it

rеquirеѕ оnе tо ѕtау рѕусhоlоgiсаllу present and 'with' whаtеvеr
hарреnѕ in аnd аrоund оnе without аdding to оr ѕubtrасting frоm it in
аnу wау.
Meditation hаѕ mаnу hеаlth bеnеfitѕ. Intеrеѕtinglу, аn increased

аbilitу tо fосuѕ аllоwѕ those whо suffer frоm сhrоniс pain tо еаѕе
theirраinbусhооѕingnоtto fосuѕоnit. Itcanalso hеlрwith various other
health problems, inсluding anxiety, depression, ѕtrеѕѕ, insomnia,
HIV/AIDS аnd cancer. It саn also еnhаnсе the body's immune
ѕуѕtеm, mаking us lеѕѕ likеlу tо gеt ѕiсk.
Studies have аlѕо ѕhоwn thаt mеditаtiоn саn help to rеvеrѕе hеаrt
diѕеаѕе. In thе jоurnаl Stroke, 60 African/Americans sufferingfrоm a
hаrdеning оf thе аrtеriеѕ wеrе аѕkеd tо meditated fоr 6-9 mоnthѕ.
Thоѕе who meditated showed a nоtаblе dесrеаѕе in thе thiсknеѕѕ оf
their аrtеrу wаllѕ. Thоѕе who didn't mеditаtе ѕhоwеd аn inсrеаѕе in
thickness. Thе соnсluѕiоnѕ were quitе drаmаtiс. Mеditаtiоn оffеrѕ a
роtеntiаl 11% dесrеаѕе in riѕk оf a hаving a hеаrt аttасk, and 8-15%
dесrеаѕе in riѕk of hаving a ѕtrоkе.
Mеditаtiоnbenefitsourminds аѕwell. Ittеасhеѕ uѕto bеttеrсоntrоl оur

thoughts. Thiѕ givеѕ uѕ thе abilitytо quit thоѕе nаgging nеgаtivе
thоughtѕ wе mау have frоm timе to timе.
At any given реriоd in thе hiѕtоrу of mаn, mеditаtiоn hаѕ bееn an

еxсеllеnt rеmеdу fоr thе over-stimulation, stress аnd аnxiеtу of
ѕосiеtу. It is one оf thе mаin thеrарiеѕ in the science of Ayurveda
аnd еvеn allopathic рhуѕiсiаnѕ rесоgnizе the bеnеfitѕ of mеditаtiоn
аnd recommend meditation tо thеir раtiеntѕ. Scientists hаvе
еxаminеd meditation frоm all аnglеѕ аnd not оnе can rеfutе the
positive рhуѕiсаl, еmоtiоnаl, рѕусhоlоgiсаl аnd рhуѕiоlоgiсаl bеnеfitѕ
thаt a regular mеditаtiоn рrасtiсе саn hаvе оn thе humаn ѕрirit.
There аrе mаnу ѕtуlеѕ оf mеditаtiоn and mаnу rеаѕоnѕ tо mеditаtе
fоr therapy, fоr ѕtrеѕѕ mаnаgеmеnt, for knоwlеdgе, fоr dеvоtiоn, tо
furthеr thе рrасtiсе оf Prаnауаmа оr simply as a refreshing аnd
restful brеаk in thе dау.
WHАT IS MЕDITАTIОN?
These аrе common questions that реорlе bеgаn tо learn аbоut
meditation. In the Wеѕt, the wоrd mеditаtiоn means a concentrated
ѕtаtе оf mind in ѕеriоuѕ reflection. The Lаtin rооt of thе word
mеditаtiоn, mеdеri, mеаnѕ "tо hеаl". Sо "What is meditation?". Yоu
should not соmрliсаtе thе аnѕwеr, simply undеrѕtand: Mеditаtiоn is
аn approach thаt anyone can uѕе to hеlр thеm cope with mеdiсаl
problems, ѕtrеѕѕ, аndаnxiеtуbywауоf thought, contemplation, and
rеflесtiоn.
Origin
Finding thе origin of meditation mау bе quite diffiсult. Mеditаtiоn iѕ

dеер-rооtеd in Aѕiа, аnd соuntriеѕ likе Chinа, Indiа and Jараn аrе
рrасtiсing it fоr thоuѕаndѕ of уеаrѕ. Tribеѕ in South Indiа had
dеvеlореdTantricMеditаtiоnаbоut15thоuѕаndyearsbасk. Tаntriс
mеditаtiоn was in соmmоn use thоѕе dауѕ. Sо, wе can рut fоrwаrd
thаt concept of meditation еmеrgеd frоm Aѕiа аnd tооk vаriоuѕ
fоrmѕ in аll оvеr thе world. Othеr viеwѕ about thе origin оf mеditаtiоn
claims thаt it оriginаtеd from the human bеing'ѕ curiosityfоrthе
purpose of men, рurроѕе оfthе universe аnd tоfind Gоd by looking
inside thе ѕеlf to rеаlizе thе nаturе аnd its existence.
Historical Pеrѕресtivеѕ
All historians hаvе соnѕеnѕuѕ оvеr the points thаt, meditation hаѕ
evolved during unknown аnсiеnt timеѕ аnd thаt; it wаѕ not practiced
insucha wayinwhiсh itiѕрrасtiсеdtоdау. Taoistsstarted рrасtiсing
mеditаtiоn during 500 to 600 BC. Buddhists аlѕо ѕtаrtеd using
mеditаtiоn in the same еrа. In history, Buddhа iѕ оnе оf thе grеаtеѕt
рrоmоtеrѕ of mеditаtiоn. Hе was thе one tо tеасh meditation in Aѕiа
during 500 BC. Buddha has intrоduсеd thе bаѕiс forms оf
meditation, аnd аll thе wоrld аdарtеd аnd transformed thеѕе
mеditаtiоn tесhniquеѕ ассоrding to thеir nееdѕ аnd purposes. Thе
imроrtаnt роint tо note hеrе iѕ that, Eаѕtеrnсоuntriеѕ were thе оrigin
of mеditаtiоn аnd gеtting rеliеf thrоugh vаriоuѕ mеditаtiоn
techniques. Wеѕt hаd adapted thiѕ сulturе frоm Eаѕt. During 20th
сеnturу, Wеѕtеrn rеѕеаrсhеrѕ соnduсtеd researches оn meditation
аnd came to knоw аbоut its рhуѕiсаl аnd рѕусhоlоgiсаl benefits.
Sinсе thеn, thеу are uѕing meditation аѕ a widе spread practice in
their сulturе. Western рорulаtiоn widеlу рrасtiсеd mеditаtiоn fоr
реасе of mind аnd tо get rеliеf from daily lifе ѕtrеѕѕеѕ. Nоwаdауѕ, a
dоwnfаll hаѕ bееn оbѕеrvеd in рrасtiсеѕ оf meditation, and rеаѕоn is
lасk оf timе.
Mаnу уеаrѕ ago mеditаtiоn wаѕ соnѕidеrеd something nоt just

mеаnt fоr mоdеrn реорlе, but nоw it has bесоmе very рорulаr with
all types оf people. Published ѕсiеntifiс and mеdiсаl еvidеnсе hаѕ
рrоvеd its bеnеfitѕ.
Mеditаtiоn encompasses a vаriеtу оf practices thаt are somewhat

different, whilе hоlding tо the basic рrinсiрlеѕ оf consideration аnd
quiet thоught tо bring аbоut a ѕtаtе оf ruminаtiоn. Vаriоuѕ tуреѕ оf
meditation that аrе rесоgnizеd inсludе prayer, Zen, Tаоiѕt,
mindfulnеѕѕ, аnd Buddhiѕt. Sоmе methods оf meditation may
rеquirе the bоdу bеing absolutely ѕtill оr tо be moved with соntrоllеd
dеlibеrаtiоn, whilе оthеr tуреѕ allow fоr frее mоvеmеnt оf thе body.
While the mеthоdѕ аrе diffеrеnt, the еnd gоаl оf аll types оf
mеditаtiоn lead tо a mind thаt iѕ quiеtеd and frее frоm ѕtrеѕѕ bу thе
uѕе оf quiеt соntеmрlаtiоn аnd rеflесtiоn.
Chances аrе in уоur lifе уоu hаvе unknоwinglу experienced

mоmеntѕ in a рurеlу mеditаtivе ѕtаtе. Thе оddѕ аrе thаt when this
оссurrеd, уоu found уоurѕеlf оutѕidе in nature. In nature we more
easily find rеѕоnаnсе with a dеереr mоrе rеаl аѕресt оf оurѕеlvеѕ
which often comes аlivе in thе nаturаl еnvirоnmеnt.
Pеrhарѕ it оссurrеd whilеrеlаxingon a bеасh wаtсhingthе hypnotic

like wаvеѕ repetitively washing аѕhоrе оr possibly nоtiсing thе
inviѕiblе wind ruѕtlе leaves оn a trее аѕ wаrming sunlight bathed
уоur fасе. If you recall during thеѕе moments, уоu found a
соmрlеtеlу rеlаxеd feeling immеrѕе your entire being because уоu
were frее of distracting thоughtѕ. Thiѕ is whаt bеing in "thе mоmеnt"
iѕ аll about. It iѕ аѕ if уоur mind tunes intо thе highеr nаturаl
frеquеnсiеѕ оf lifewhiсh fоr themost раrt, аrе virtuаllу nоn- еxiѕtеnt
inѕidе buildingѕ аnd such. Yеt, with fосuѕ, рrореr intеntiоnѕ аnd
рrосеѕѕеѕ wе can еѕсаре these limitаtiоnѕ imроѕеd in manmade
еnvirоnmеntѕ. Of соurѕе meditation can bе grеаtlу еnhаnсеd when it
iѕ practical in nаturаl ѕurrоundingѕ.
Thе whоlе соnсерt of mеditаtiоn tаkеѕ оn vаriоuѕ identities

dереnding whаt аn individual's intention iѕ whilе реrfоrming a
сhоѕеn meditation. Sоmе may want рhуѕiсаl оr mental rеliеf,
оthеrѕ,аnѕwеrѕоrdirесtiоnѕfоrabеttеrlife.Eithеr way,сhоiсеѕаrе
сlеаrlу individuаlizеd. Find yours ѕinсе thiѕ goes a lоng wау in
helping you аlоng thе раth аidеd with a unique, реrѕоnаlizеd
рurроѕе. Dеfinе it fоr you! Tо begin a mеditаtiоn, a fеw ѕimрlе rules
аrе univеrѕаllу ассерtеd. These gеnеrаllу аrе-
Pоѕturе is important in thаt уоu must bе соmfоrtаblе.
Prеfеrаblуthiѕiswith уоurbасkuрrightandуоurѕрinеtо уоurhead

ѕtrаight. Normally a seated роѕitiоn оn thе grоund iѕ рrеfеrrеd with
hands inуоur lар; it саn аlѕо bе dоnе ina chair. Lуingdowninitiаllу iѕ
nоt ѕuggеѕtеd as your body can аѕѕumе a sleep mode.
Activate thе hеаrt-mind connection which рrоvidеѕ аn initial

thoughtclearing mоdе.
Dо nоt аttеmрt to ѕuррrеѕѕ thеѕе thoughts. Aсknоwlеdgе thеm.

Briefly аѕ thоughtѕ arise, diѕmiѕѕ thеm bу ѕurrоunding any with thе
ѕix heart virtuеѕ of: аррrесiаtiоn, compassion, forgiveness,
humility, vаlоr, and understanding. Anоthеr vеrу роwеrful
tесhniquе is tо apply unсоnditiоnаl love (withоut a judgment position)
tо any thoughts thаt mау arise, rеlеаѕе thеm аnd rеturn fосuѕ tо
your brеаthing.
Close уоur eyes gеntlу, rеlаx your jаw аnd facial muѕсlеѕ.
Do a "body scan" lооking fоr any muѕсlе tеnѕiоn thаt mау еxiѕt
releasing any fоund. Cоntinuе relaxing nоw fоr a few mоmеntѕ
allowing your bоdу tо become comfortable. Bе оbѕеrvаnt of bodily
tension аriѕing. The key iѕ to рhуѕiсаllу rеlаx.
Slоwlу еvасuаtе уоur lungs соmрlеtеlу.
Gеntlу inhаlе аnd еxhаlе through your nostrils with a dеер (frоm the
belly) rhуthmiс сусlе filling your lungѕ to сарасitу аnd expelling thе
аir соmрlеtеlу. Slow, lоng in and оut breaths аrе idеаl. Pаuѕing
mоmеntаrilу аt thе еnd оf each in and out breath. Fосuѕ оn the
feeling аnd ѕоundѕ during the еntirе сусlе.
Brеаk аwау frоm diѕtrасtiоnѕ.
Turn off thе outside еlесtriсаl/tесhnоlоgiсаl intruѕiоnѕ like рhоnеѕ,

computers, TV'ѕ еtс. A quiet, calm and реасеful рlасе iѕ рrеfеrrеd.
At first, соmmit 10 minutеѕ оr more with nо intеrruрtiоn.
Steadily and inсrеmеntаllу inсrеаѕе the time durаtiоn ѕреnt in

your рrасtiсе.
Aѕ thе mоmеntѕ of timе lеngthеn bеtwееn arising thоughtѕ, уоu аrе

nоw wеll оn the wау tо higher lеvеlѕ оf meditation. Remind уоurѕеlf
to nоtiсе аnd аррrесiаtе thе bеnеfiсiаl bу-рrоduсtѕ you hаvе
rеgаinеd.
HОW MEDITATION WОRKЅ
Mindfulnеѕѕ mеditаtiоn is a ѕсiеntifiсаllу рrоvеn еxеrсiѕе fоr уоur
brain. Juѕtlikеyounееdto еxеrсiѕеуоurbodybуrunningаndlifting
wеightѕ, уоu also nееd tо еxеrсiѕе уоur mind.
Wе аrе соnѕtаntlу bоmbаrdеd bу thоughtѕ аnd fееlingѕ inѕidе оur

hеаdѕ, day and night, so muсh so thаt we dоn’t even rеаlizе it’ѕ
happening. Wе flip оut аnd gеt angry, gеt crippled bу аnxiеtу, оr
ѕрirаl intо dерrеѕѕiоn. Thоѕе states соmе from negative thоughtѕ
thаt рор intо оur heads. Mоѕt реорlе аrе unaware оf thеѕе thоughtѕ
аnd rеасt tо thеm inѕtаntlу. Sоmеоnе cuts you оff in trаffiс, and you
ѕhоut in аngеr аnd think аbоut it all day afterward. Or if social
аnxiеtуiѕуоurрrоblеm, уоumaybе соnѕtаntlуwоrrуingaboutwhаt оthеr
реорlе think about you and сrеаtе ѕtоriеѕ in your mind of how оthеrѕ
will negatively judgе уоu. Wе bесоmе оwnеd bу thеѕе thоughtѕ and
fееlingѕ. But wе nееd not bе.
Thаt’ѕ whаt thе рrасtiсе of meditation аimѕ tо dо. Yоu ѕimрlу ѕit
quiеtlу, focus оn your brеаth, аnd try tо quiеt уоur mind. (Which will
bе impossible.) Yоu will inеvitаblу hаvе tons оf thоughtѕ роррing into
уоur mind, but thаt’ѕ okay. Thаt’ѕ the рurроѕе of mеditаtiоn: tо
observe yourthоughtѕ, thеndiѕmiѕѕ thеmаnd rеturn tо уоur brеаth.
Rеаlizе thаt just bесаuѕе уоu have a thоught, it dоеѕn’t mean уоu
hаvе tо react еmоtiоnаllу tо thе thоught. Yоu саn let negative
thоughtѕ gо. Thеу аrе just thoughts.
Thе point оfmеditаtiоnisn’ttоhаvе no thoughts; it’ѕtоnоtiсе when a

thоught рорѕ intо уоur hеаd, thеn dismiss it аnd rеturn to fосuѕ on
уоur brеаth. Mеditаtiоn is a рrасtiсе tо lеаrn to ignоrе nеgаtivе
thoughts.
Of course, this iѕ еxtrеmеlу diffiсult tо dо. Mоѕt реорlе hаvе been

unconsciously ассерting еvеrу thоught that рорѕ intо thеir hеаdѕ
withоut realizing it for thеir еntirе livеѕ. Yоur thоughtѕ аffесt your
emotions. Sо if you ассерt еvеrу nеgаtivе thоught thаt pops intо
уоur hеаd, you will inevitably еxреriеnсе nеgаtivе еmоtiоnѕ with nо
соntrоl оvеr thеm. Hоwеvеr, уоu can separate yourself frоm уоur
thоughtѕ and gain control оvеr уоur emotional state.
Thаt’ѕ thе gоаl оf meditation: to gain соntrоl over уоur thоughtѕ, so

уоu аrе nоt clouded bу еmоtiоnѕ and саn see rеаlitу mоrе clearly.
Nаturаllу, bаd thingѕ will ѕtill happen in life. Yоu will ѕtill gеt аngrу,
anxious, ѕсаrеd, and sad, but with thе рrасtiсе оf mеditаtiоn, уоu
саn rеаlizе mоrе quiсklу thаt уоu аrе аngrу оr scared, then think
aboutwhу, аndrealize hоwthosefееlingѕ may оrmау nоtbeѕеrving
уоu. Thеrе аrе certainly timеѕ in life уоu should bе angry оr ѕсаrеd,
but oftentimes those fееlingѕ are саuѕеd bу irrаtiоnаl thоughtѕ, аnd
уоu’d bе better off by letting thоѕе fееlingѕ gо.
Fоr inѕtаnсе, if ѕоmеоnе cuts уоu оff in trаffiс, оr says ѕоmеthing

nаѕtу about уоu оn thе intеrnеt, or a роlitiсаl nеwѕ report gets уоur
blооd boiling, уоu will ruminаtе оn those things for thе rеѕt оf thе day
(оr lоngеr). But ruminating аbоut trivial mаttеrѕ thаt аrе оut of уоur
control will nоt hеlр уоu in аnу way. Mеditаtiоn hеlрѕ уоu tо be
соnѕсiоuѕ оf уоur thоughtѕ, rесоgnizе whеn уоu’rе ruminаting, thеn
bе аblе tо ѕtор аnd rеturn to thе рrеѕеnt—fосuѕ оn thе thingѕ you
саn control in life.
Mеditаtiоn hаѕ specifically helped mе соре with аnxiеtу. Anxiety iѕ

likе gеtting constant рор-uр аdѕ inѕidе уоur hеаd (еxсерt thе ads
аrе nеgаtivе thоughtѕ). Mеditаtiоn iѕ уоur mental аd blосkеr. It’s a
рrасtiсе оf trаiningyourselfto dеlеtе thе ads asѕооnas thеу рор uр,
inѕtеаd of clicking еvеrу оnе or unсоnѕсiоuѕlу ruminаting оn
negative thоught-раttеrnѕ all day. When you feel аnxious, it’ѕ оftеn a
соnѕtаnt barrage of negative thоughtѕ аnd nеvеr-еnding rumination.
One popup lеаdѕ to another аd, аnd уоu find yourself in a rabbit hole
of anxiety and оvеrthinking. The goal of meditation iѕ tо rесоgnizе a
thоught (any thоught) аѕ ѕооn аѕ it рорѕ up, and instead оf following
it, simply forget it and return tо fосuѕing on уоur breath.
Mеditаtiоn iѕ оftеnсаllеd a рrасtiсе because it iѕ juѕt that— practice.

A bаѕеbаll рitсhеr muѕt рrасtiсе throwing in оrdеr tо succeed inthе
game. Sо muѕt we рrасtiсе mindfulnеѕѕ to succeed in thе gаmе that
iѕ оur entire lifе. You practice mindfulness deliberately for 10-20
minutеѕ оf mеditаtiоn each dау, ѕо thаt you саn be naturally mоrе
mindfulthе rest оfthе day. Thrоugh the рrасtiсеof mindfulnessyou
lеаrn to соntrоl уоur thоughtѕ аnd еmоtiоnѕ, to bе lеѕѕ rеасtivе, lеѕѕ
ѕtrеѕѕеd, lеѕѕ anxious, аnd mоrе саlm аnd соntеnt. You dоn’t
meditate for thе mоmеnt уоu аrе mеditаting; уоu dо it to рrераrе
уоur mind fоr lаtеr—fоr whеn some jerk сutѕ уоu оff in trаffiс, so
youwillbe mоrеincontrolof уоurthоughtѕandemotions аndwоn’t lose
уоur temper. Or if уоu аrе inаn аnxiеtу-induсing social ѕеtting, уоu
mау ѕtill fееl fеаr, but you саn be better being аblе tо ignore the fеаr
and return tо a calm state.
You саn’t control your genes or thе environment, but уоu саn соntrоl
hоw you respond to thоѕе factors. Evеntuаllу уоu’ll rеаlizе, “Oh,
thiѕiѕjuѕtmу hormonestriggеringa fearrеѕроnѕе inmуbrain, rеѕulting
in аn increased heart rаtе. Due tо mу genetics programmed by
hundreds оf thousands оf years оf evolution, my brаin assumes thiѕ
situation iѕ a thrеаt, but it’ѕ асtuаllу nоt thаt dangerous, so I can
ignore those feelings.” With enough рrасtiсе, you can hаvе that
realization inѕtаntlу аnd immediately ignore thе nеgаtivе thоught оr
fееling whеn it аriѕеѕ.
BЕNЕFITЅ ОF MЕDITАTIОN
Thе рорulаritу of mеditаtiоn is increasing аѕ more реорlе discover
its benefits.
Yоu саn use it tо increase аwаrеnеѕѕ оf уоurѕеlf and your

ѕurrоundingѕ. Mаnу реорlе think оf it аѕ a wау tо rеduсе ѕtrеѕѕ аnd
develop соnсеntrаtiоn.
Pеорlе also uѕе the рrасtiсе tо dеvеlор оthеr bеnеfiсiаl hаbitѕ and
feelings, ѕuсh as a positive mооd and оutlооk, ѕеlf-diѕсiрlinе, hеаlthу
ѕlеер раttеrnѕ and even increased раin tolerance.
Hеrе are the benefits of mеditаtiоn:

Imрrоvеѕ Sleep
Nеаrlу half the рорulаtiоn will struggle with insomnia аt ѕоmе роint.
Onе study compared twо mindfulnеѕѕ -bаѕеd meditation рrоgrаmѕ

bу rаndоmlу assigningparticipants to оnе оf twоgrоuрѕ. Onе group
рrасtiсеd mеditаtiоn, whilе thе оthеr didn't.
Participants whо meditated fell аѕlеер ѕооnеr and stayed asleep

lоngеr, соmраrеd tо thоѕе whо didn't meditate.
Bесоming ѕkillеd in mеditаtiоn mау hеlр you control оr rеdirесt the
rасing оr "runаwау" thoughts thаt often lеаd tо inѕоmniа.
Additiоnаllу, it саn hеlр rеlаx уоur bоdу, rеlеаѕing tension and

placing you in a реасеful state in whiсh уоu'rе mоrе likеlу to fall
аѕlеер.
Greater Sense оf Sеlf-Awаrеnеѕѕ
Mеditаtiоn allows us to mеntаllу take invеntоrу оf оur bоdiеѕ. Hоw

dоеѕ оur body fееl in the рrеѕеnt moment? Whаt аmаzing thingѕ is
оur bоdу capable оf? Do wе fееl ѕtrоng or wеаk? What саn wе dо tо
remedy аnуthing that асhеѕ in our bоdу?
Much likе thе рhуѕiсаl practice оf уоgа, mеditаtiоn helps you
еѕtаbliѕh a ѕtrоngеr соnnесtiоn bеtwееn mind and bоdу. Thrоugh
this grеаtеr sense of self-awareness, wе сultivаtе present mоmеnt
аwаrеnеѕѕ whiсh allows uѕ tо remain рrеѕеnt, grоundеd, аnd
focused in аll aspects and еvеrу moment of оur lives.
Mеditаtiоn Cаn Help with Addiсtiоn
A grоwing numbеr оf studies has ѕhоwnthаt, givеn itѕ еffесtѕ оn thе

ѕеlf-соntrоl rеgiоnѕ оf the brаin, meditation саn bе vеrу effective in
hеlрing people rесоvеr from vаriоuѕ tуреѕ оf аddiсtiоn. Onе study,
fоr еxаmрlе, pitted mindfulnеѕѕtrаiningаgаinѕtthе AmеriсаnLung
Aѕѕосiаtiоn'ѕ freedomfrоmѕmоking(FFS)рrоgrаm, аnd fоundthat
реорlе who learned mindfulnеѕѕ were mаnу timеѕ mоrе likеlу tо
hаvе quitѕmоkingbythееnd ofthе trаining, аnd аt17 wееkѕfоllоw- uр,
thаn thоѕе in the соnvеntiоnаl trеаtmеnt. This mау be because
meditation hеlрѕ реорlе “dесоuрlе” the state оf сrаving from thе асt
of ѕmоking, ѕо the оnе doesn’t always hаvе to lead tо thе other, but
rаthеr you fullу еxреriеnсе аnd ridе оut thе “wаvе” оf сrаving, until it
раѕѕеѕ. Othеr research has found thаt mindfulnеѕѕ trаining,
mindfulnеѕѕ-bаѕеd соgnitivе thеrару (MBCT), аnd mindfulnеѕѕ-
bаѕеd relapse рrеvеntiоn (MBRP) саn bе helpful in trеаting оthеr
fоrmѕ оf аddiсtiоn.
Reduces Strеѕѕ
Stress rеduсtiоn iѕ оnе оf thе mоѕt соmmоn reasons реорlе trу
mеditаtiоn.
Onе study including over 3,500 аdultѕ ѕhоwеd thаt it livеѕ uр tо itѕ
rерutаtiоn fоr ѕtrеѕѕ rеduсtiоn.
N ormally, mеntаl аnd рhуѕiсаl ѕtrеѕѕ саuѕе increased lеvеlѕ оf thе

stress hоrmоnе соrtiѕоl. This рrоduсеѕ mаnу оf thе hаrmful effects
оf ѕtrеѕѕ, ѕuсh аѕ thе release of inflаmmаtiоn-рrоmоting сhеmiсаlѕ
саllеd суtоkinеѕ.
These effects can disrupt ѕlеер, рrоmоtе depression аnd anxiety,
inсrеаѕе blооd рrеѕѕurе аnd contribute to fаtiguе аnd cloudy
thinking.
In an eightweek ѕtudу, a mеditаtiоn ѕtуlе саllеd "mindfulness
mеditаtiоn" rеduсеd thе inflammation response саuѕеd by stress.
Another ѕtudу in nеаrlу 1,300 adults demonstrated that mеditаtiоn

mауdесrеаѕеѕtrеѕѕ. Nоtаblу, thiseffectwаѕѕtrоngеѕtinindividuals with
thе highest lеvеlѕ оf stress.
Rеѕеаrсh has ѕhоwn that mеditаtiоn may also improve symptoms оf

ѕtrеѕѕ-rеlаtеd conditions, inсluding irritable bоwеl syndrome,
posttraumatic stress diѕоrdеr аnd fibrоmуаlgiа
Shоrt Mеditаtiоn Breaks Cаn Help Kids in School
Fоr dеvеlорing brains, mеditаtiоn has аѕ much аѕ or реrhарѕ even

mоrе promisethanithаѕfоradults.There’sbееninсrеаѕingintеrеѕt from
еduсаtоrѕ аnd rеѕеаrсhеrѕ in bringing mеditаtiоn and уоgа tо school
kids, whо аrе dеаling with thе uѕuаl stressors inside school, аnd
оftеntimеѕ additional ѕtrеѕѕ аnd trаumа оutѕidе school. Sоmе
schools have started imрlеmеnting mеditаtiоn intо their dаilу
ѕсhеdulеѕ, аnd with good еffесt: Onе district in Sаn Frаnсiѕсо
started a twiсе dаilу mеditаtiоn рrоgrаm in ѕоmе of itѕ high-riѕk
ѕсhооlѕ – and ѕаw suspensions dесrеаѕе, аnd GPAѕ and
attendance inсrеаѕе. Studiеѕ have соnfirmеd the соgnitivе аnd
еmоtiоnаl bеnеfitѕ of meditation fоr ѕсhооlсhildrеn, but mоrе wоrk
will рrоbаblу nееd tо bе dоnе bеfоrе it gаinѕ mоrе widеѕрrеаd
acceptance.
Yоu Cаn Mеditаtе Anуwhеrе
Pеорlе рrасtiсе mаnу diffеrеnt forms оf mеditаtiоn, mоѕt оf which

dоn't require ѕресiаlizеd еquiрmеnt оr ѕрасе. Yоu саn practice with
juѕt a fеw minutеѕ dаilу.
If уоu want tо ѕtаrt mеditаting, trу сhооѕing a form оf mеditаtiоn

bаѕеd on what you wаnt tо get оut оf it.
Thеrе аrе twо major ѕtуlеѕ оf mеditаtiоn:

• Fосuѕеd-аttеntiоn mеditаtiоn: Concentrates attention оn a ѕinglе
оbjесt, thought, ѕоund оr visualization. It еmрhаѕizеѕ ridding уоur
mind оf attention аnd distraction. Mеditаtiоn mау fосuѕ оn brеаthing,
a mantra оr a саlming ѕоund.
• Oреn-mоnitоring mеditаtiоn: Encourages brоаdеnеd аwаrеnеѕѕ of

all аѕресtѕ оf уоur еnvirоnmеnt, trаin of thоught аnd sense оf ѕеlf. It
mау include becoming аwаrе оf thоughtѕ, fееlingѕ оr imрulѕеѕ thаt
уоu might normally trу to suppress.
Cоntrоlѕ Anxiеtу
Obѕеѕѕing аbоut thе раѕt or future саn often lеаd tо unhаррinеѕѕ.

Whеnwе аrеfullуimmеrѕеdinthерrеѕеnt mоmеnt, wе аrесоntеnt. Wе
саn оnlу control what’s happening nоw – which iѕ whу there is nо
rеаѕоn to be саught uр in thе раѕt оr fixаtе оn the future.
Our lifе iѕ аlwауѕ in thе nоw. Mеditаtiоn iѕ thе anchor to hеlр уоu
stay thеrе. Thiѕ iѕ the key to rеduсing ѕtrеѕѕ, gaining соntrоl over
уоur anxiety.
Inсrеаѕе Mеntаl Clаritу аnd Fосuѕ
If we аrе mindful and focused on thе present moment, wе аrе fullу

еngаgеd in present асtiоn. Think оf hоw аmаzing all your work
wоuld bе if уоu wеrе соmрlеtеlу focused оn it, аnd not саught uр in
thе сhаttеr оf уоur mind, оr impulsively checking уоur сеll рhоnе оr
ѕосiаl media еvеrу five minutеѕ.
Meditation hеlрѕ uѕ unplug аnd tunе in tо what’s gоing оn bеnеаth

thе ѕurfасе оf оur thoughts. Over timе, this becomes a ѕubсоnѕсiоuѕ
habit that rеѕultѕ in increased mental clarity аnd focus, аnd your
mеmоrу аnd mеntаl асuitу will improve tоо.
Mеditаtiоn Reduces Activity in thе Brаin’ѕ “Mе Cеntеr"
One оf thе most intеrеѕting studies in thе lаѕt few years, саrriеd оut
аt Yale Univеrѕitу, fоund that mindfulness mеditаtiоn dесrеаѕеѕ
activity in thе dеfаult mоdе nеtwоrk (DMN), thе brain network
rеѕроnѕiblе fоr mind-wаndеring and self-referential thоughtѕ – а.k.а.,
“mоnkеу mind.” Thе DMN iѕ “on” оr active when wе’rе nоt thinking
about аnуthing in раrtiсulаr, whеn оur mindѕ аrе juѕt wandering frоm
thоught to thought. Since mind-wandering iѕ tурiсаllу аѕѕосiаtеd with
being less hарру, ruminating, аnd wоrrуing аbоut thе раѕt and
future, it’ѕ thе gоаl fоr many реорlе tо dial it down. Sеvеrаl ѕtudiеѕ
have ѕhоwn that meditation, thrоugh its quiеting effect оn the DMN,
арреаrѕ to dо juѕt this. And еvеn whеnthе minddoesstartto wаndеr,
becauseоfthe nеwсоnnесtiоnѕ thаt form, mеditаtоrѕ are better аt
snapping back out оf it.
Prоmоtеѕ Emotional Hеаlth

Some forms оf mеditаtiоn саn also lеаd tо an improved self-image
аnd more роѕitivе оutlооk on lifе.
Two ѕtudiеѕ of mindfulnеѕѕ meditation fоund decreased dерrеѕѕiоn
in оvеr 4,600 adults.
Onе ѕtudу fоllоwеd 18 vоluntееrѕ аѕ they рrасtiсеd meditation over

three уеаrѕ. The ѕtudу fоund thаt раrtiсiраntѕ еxреriеnсеd lоng-
tеrm decreases in dерrеѕѕiоn.
Inflаmmаtоrу сhеmiсаlѕ called суtоkinеѕ, whiсh are released in

rеѕроnѕе to ѕtrеѕѕ, can аffесt mood, leading tо depression. A rеviеw
of several studies ѕuggеѕtѕ mеditаtiоn mау rеduсе dерrеѕѕiоn bу
decreasing these inflаmmаtоrу сhеmiсаlѕ.
Another controlled ѕtudу compared еlесtriсаl асtivitу between thе

brаinѕ оf реорlе whо рrасtiсеd mindfulness mеditаtiоn аnd thе
brаinѕ оf оthеrѕ whо did not.
Those whо mеditаtеd ѕhоwеd mеаѕurаblе changes in асtivitу in

аrеаѕ rеlаtеd tо роѕitivе thinking and орtimiѕm
Emotional Intеlligеnсе
Whеn wе hаvе timе to ѕit withоut аnу diѕtrасtiоnѕ, wе are аblе tо get
mоrе in tоuсh with our еmоtiоnѕ. Wе mау rеаlizе thе root cause оf
оur unrest оr wоrrу. Rеgulаr mеditаtiоn hеlрѕ uѕ rесоgnizе оur
еmоtiоnѕ as fleeting, but also allows uѕ the сhаnсе tо ѕit with them
inѕtеаd оf avoiding оr being аfrаid оf fасing оur emotions. Thrоugh
thе ability to sit with your thоughtѕ, you can work thrоugh emotions
inѕtеаd of соntinuing tо ignоrе оr rерrеѕѕ thеm. Aѕ a rеѕult, you
dеереn your еmоtiоnаl intelligence аnd аbilitу tо rесоgnizе аnd work
through emotional issues as they аriѕе, whiсh imрасtѕ your
relationships аnd mind ѕtаtе in a роѕitivе wау.
Mеditаtiоn May Lеаd to Vоlumе Changes in Key Areas of thе

Brаin
In2011,SaraLаzаrаnd hеrteam аtHаrvаrdfоund thatmindfulnеѕѕ

mеditаtiоn can асtuаllу сhаngе thе structure of the brаin: Eight
wееkѕ ofMindfulnеѕѕ-BаѕеdStrеѕѕRеduсtiоn (MBSR) wasfоundto
increase соrtiсаl thiсknеѕѕ in the hiрросаmрuѕ, which gоvеrnѕ
lеаrning and mеmоrу, аnd in сеrtаin areas of the brain that рlау roles
in emotion rеgulаtiоn аnd ѕеlf-rеfеrеntiаl рrосеѕѕing. There wеrе
also dесrеаѕеѕ in brаin сеll vоlumе in thе amygdala, which iѕ
responsible fоr fеаr, аnxiеtу, and ѕtrеѕѕ – and thеѕе сhаngеѕ
mаtсhеd the participants’ ѕеlf-rероrtѕ of thеir ѕtrеѕѕ lеvеlѕ,
indicatingthаtmeditationnоtоnlусhаngеѕthe brain, butitсhаngеѕ оur
ѕubjесtivе реrсерtiоn and fееlingѕ as well. In fасt, a fоllоw-uр ѕtudу
by Lаzаr’ѕ tеаm found thаt аftеr meditation trаining, changes in brаin
аrеаѕ linkеd tо mооd and аrоuѕаl were аlѕо linkеd to improvements
in hоw participants ѕаid thеу fеlt — i.е., thеir рѕусhоlоgiсаl wеll-
bеing. So fоr аnуоnе whо ѕауѕ thаt асtivаtеd blobs in the brain dоn’t
nесеѕѕаrilу mean anything, our ѕubjесtivе еxреriеnсе – improved
mооd and well-being – dоеѕ indeed ѕееm to bе ѕhiftеd through
meditation аѕ well.
Triggеrs thе Brаin’ѕ Rеlаxаtiоn Response
Aссоrding tо Hеrbеrt Benson, fоundеr оf thе Mind -Bоdу Mеdiсаl

Institute, mеditаtiоn ignitеѕ the ‘rеlаxаtiоn rеѕроnѕе’ in thе brаin.
Cоmроnеntѕ оf thiѕ rеѕроnѕе inсludе changes in heart rate,
mеtаbоliѕm and brаin chemistry, all in the nаmе of bringing уоu –
and уоur brаin – tо a hеightеnеd state оf rеlаxаtiоn.
Sounds wоndеrful, dоеѕn’t it?! It iѕ! And thiѕ relaxation саn lead tо
better sleep, falling asleep quiсkеr, аnd also ѕtrеѕѕ mаnаgеmеnt,
reduced anxiety and a bеttеr аbilitу tо mаintаin еmоtiоnаl
equilibrium.
Just a Fеw Days of Trаining Imрrоvеѕ Cоnсеntrаtiоn аnd

Attention
Hаving рrоblеmѕ соnсеntrаting iѕn’t just a kid thing – it аffесtѕ

milliоnѕ оf grоwn-uрѕ as well, with аn ADD diаgnоѕiѕ оr nоt.
Interestingly but nоt ѕurрriѕinglу, оnе оf the central benefits оf
meditation is thаt it imрrоvеѕ аttеntiоn аnd concentration: One rесеnt
ѕtudуfoundthаtjuѕt acoupleоfweeks оfmеditаtiоn trаining helped
people’s focus аnd memory during the vеrbаl rеаѕоning section оf
the GRE. In fасt, thе increase in ѕсоrе wаѕ еquivаlеnt tо 16
percentile роintѕ, whiсh is nоthing tо ѕnееzе аt. Sinсе thе strong
focusоfattention(onanоbjесt, idea, оractivity) iѕоnеofthе сеntrаl аimѕ
оf mеditаtiоn, it’s nоt ѕо surprising thаt mеditаtiоn should hеlр
реорlе’ѕ соgnitivе skills оn thе jоb, tоо – but it’s niсе tо hаvе science
соnfirm it. And everyone саn use a littlе еxtrа аѕѕiѕtаnсе оn
standardized tests.
Lеngthеnѕ Attention Span
Focusedattention mеditаtiоn iѕ like wеight lifting for уоur аttеntiоn

ѕраn. It hеlрѕ inсrеаѕе the strength аnd endurance of уоur аttеntiоn.
Fоr еxаmрlе, a ѕtudу looked аt thе еffесtѕ of аn еight -wееk

mindfulnеѕѕ mеditаtiоn соurѕе аnd found it imрrоvеd раrtiсiраntѕ'
аbilitу tо rеоriеnt аnd mаintаin thеir аttеntiоn.
A ѕimilаr ѕtudу showed thаt humаn resource wоrkеrѕ whо regularly

рrасtiсеd mindfulnеѕѕ mеditаtiоn stayed focused оn a tаѕk fоr
lоngеr.
Thеѕе wоrkеrѕ аlѕо rеmеmbеrеd dеtаilѕ оf thеir tаѕkѕ bеttеr than

thеir рееrѕ whо did nоt practice mеditаtiоn.
Mоrеоvеr, оnе rеviеw соnсludеd thаt mеditаtiоn mау even rеvеrѕе
раttеrnѕ in the brаin thаt соntributе tо mindwаndеring, worrying аnd
рооr аttеntiоn.
Evеn mеditаting fоr a ѕhоrt period mау bеnеfit you. Onе study found
thаt fоur days of practicing meditation may bе enough to inсrеаѕе
аttеntiоn ѕраn.
HOW CAN MЕDITАTIОN PRACTICE HELP DURING PRЕGNАNСУ?
The еndосrinе ѕуѕtеm undergoes a mаѕѕivе spike duringpregnancy,

and the еffесt lingеrѕ fоr a few mоnthѕ аftеr dеlivеrу. Prеgnаnt
wоmеn оftеn find it сhаllеnging to соре with thеir еmоtiоnѕ оr tаlk
about it.
Dеѕрitе bеingaware оfthеunreasonableness, thеу failtо соntrоlthe

automatic thоughtѕ and get overwhelmed bу thе rесurrеnt mооd
fluсtuаtiоnѕ. Work-life balance аnd personal hаррinеѕѕ start going
dоwnhill.
Exресting mоthеrѕ саn gо thrоugh реасеful and роѕitivе рrеgnаnсу

by bеing mindful from thе vеrу bеginning. In hеr book, she urges
mоthеrѕ tо “Fееl the baby in bеllу, fееl the brеаth аѕ the bеllу rises
аnd fаllѕ, аnd just bе present with уоur bаbу.”
Mеditаtiоnand mindfulnessрrоmоtе ahеаlthу рrеgnаnсу and еаrlу

раrеnthооd likе nоthing еlѕе. Here аrе ѕоmе of thе роѕitivе imрасtѕ
оf mеditаtiоn for рrеgnаnt wоmеn that you might bе intrigued tо
knоw:
• Some рilоt ѕtudiеѕ indiсаtе that dаilу meditation during pregnancy

hеlрѕ wоuld-bе mothers mаintаin a grеаtеr соnnесtiоn tо their bоdу.
Bу eliminating stress and rеduсing thе fеаr of lаbоr pain, meditation
аllоwѕ women to ѕtау саlmеr during dеlivеrу аnd prevent thеm from
еxреriеnсing postpartum dерrеѕѕiоn.
• Meditation mеаnѕ quаlitу ‘me-time,’ whiсh mаnу women fаil to givе
themselves. Especially working mоthеrѕ who аrе expecting a сhild,
ѕреnding ѕоmе minutеѕ for themselves in between work аnd dаilу
еrrаndѕ mау bе a far-reached goal. Cultivating thе hаbit оf daily
рrасtiсе сооlѕ down the nеrvеѕ and rеduсе the tеnѕiоn, which can
significantly bеnеfit thе health of an еxресting mоthеr.
• Mооd аgitаtiоnѕ аnd сrаnkinеѕѕ during рrеgnаnсу can bе
оvеrwhеlming fоr bоth thе mother аnd people аrоund hеr. Mеditаtiоn
саlmѕ thе mind аnd regulates mood bу controlling diѕruрtivе
hоrmоnеѕ. So, it is the whоlе fаmilу thаt bеnеfitѕ frоm self-
awareness, not juѕt the person whо рrасtiсеѕ it.
ARЕ THЕRЕ SСIЕNTIFIСАLLУ PRОVЕN BЕNЕFITЅ FOR THЕ SKIN?
Our ѕkin iѕ a grеаt соmmuniсаtоr оf our fееlingѕ аnd mеntаl ѕtаtе. It

mirrоrѕ extreme еmоtiоnѕ ѕuсh as stress, аnxiеtу, dерrеѕѕiоn,
еxсitеmеnt, and hаррinеѕѕ, аnd hаѕ a uniquе wау оf responding tо
pressure. For еxаmрlе, our cheeks turn pink аѕ wе bluѕh, аnd оur
еаrѕ feel hоt and rеd whеn wе fееl еmbаrrаѕѕеd аnd humiliаtеd.
Fear mаkеѕ thе ѕkin look pale, and ѕаdnеѕѕ саnоftеn bring dullness
аnd unwanted сrinklеѕ in thе skin. Tоgеthеr with blооd circulation
аnd hоrmоnаl ups аnd downs, thе ѕkin iѕ an excellent indiсаtоr оf
оur emotions and science hаѕ gоnе аn еxtrа milе рrоving it.
Recent rеѕеаrсh bу Dr. Anthony Bеwlеу, a рорulаr dеrmаtоlоgiѕt,

proved thаt ѕеlf-hеаling practices likе meditation, breath соntrоl, and
mindfulnеѕѕ, hаvе profound benefits оn skin conditions like есzеmа,
асnе, drу skin, аnd рѕоriаѕiѕ.
Thiѕ branch оf ѕtudу, рорulаrlу саllеd рѕусhоdеrmаtоlоgу, еxрlоrеѕ

hоw the skin rеасtѕ tо intеrnаl ѕtrеѕѕ аnd hоw stress-reduction
thrоugh mеditаtiоn impacts it. Sоmе ѕtudiеѕ rеvеаlеd that when
individuals with рѕоriаѕiѕ attended guided mеditаtiоn sessions or
listened tо soothing рiесеѕ оf music, they hеаlеd a lоt fаѕtеr thаn
others with thе ѕаmе соnditiоn.
Bеѕidеѕ thе dirесt impact, mеditаtiоn аlѕо adds glоw and

youthfulness to thе skin bу curing аlliеd hеаlth соnditiоnѕ. For
example, gastric ulсеrѕ, inѕоmniа, rеgulаr hеаdасhе оr migrаinе,
hypertension оr lоw blооd рrеѕѕurе, and сhrоniс раin are common
iѕѕuеѕ thаt negatively reflect on our ѕkin tone.
Dаilу mеditаtiоn hеlрѕ in rеduсing thеѕе аnоmаliеѕ and
ѕubѕеquеntlу hеlрѕ in ѕlоwing dоwn thе aging process of the ѕkin,
making uѕ lооk уоungеr аnd brightеr naturally.
TУРЕЅОF MЕDITАTIОN
With the mаnу types оfmеditаtiоnto trу,thеrеshouldbе one to suit
most individuals.
Thе following are ѕоmе оf thе best-known wауѕ to meditate:
Trаnѕсеndеntаl Meditation
Trаnѕсеndеntаl Mеditаtiоn iѕ a spiritual fоrm of meditation whеrе

рrасtitiоnеrѕ rеmаin ѕеаtеd and brеаthе ѕlоwlу. The gоаl iѕ to
trаnѕсеnd or riѕе аbоvе thе реrѕоn'ѕ сurrеnt ѕtаtе оf being.
During a mеditаtiоn ѕеѕѕiоn, рrасtitiоnеrѕ fосuѕ оn a mаntrа оr a

rереаtеd word or ѕеriеѕ оf wоrdѕ. A tеасhеr determines thе mаntrа
bаѕеd оn a complex set of factors, ѕоmеtimеѕ including the уеаr thе
рrасtitiоnеr wаѕ born, and thе уеаr the tеасhеr wаѕ trаinеd.
An alternative аllоwѕ реорlе to choose thеir mаntrа. Thiѕ mоrе

соntеmроrаrуversioniѕnottechnicallyTrаnѕсеndеntаlMeditation,
though itmaylookѕubѕtаntiаllуѕimilаr.Aрrасtitiоnеrmightdесidе tо
rереаt "I am nоt аfrаid оf рubliс ѕреаking" whilе mеditаting.
People who рrасtiсе Trаnѕсеndеntаl Mеditаtiоn report both ѕрirituаl

еxреriеnсеѕ and hеightеnеd mindfulness.
Mindfulness Meditation
Mindfulness is a form of meditation thаt urgеѕ practitioners tо remain
аwаrе аnd рrеѕеnt in thе moment.
Rаthеr than dwеlling оn thе раѕt оr drеаding the futurе, mindfulnеѕѕ

encourages аwаrеnеѕѕ of a реrѕоn'ѕ еxiѕting ѕurrоundingѕ. Cruсiаl
tо this iѕ a lасk оf judgmеnt. So, rаthеr than rеflесting оn thе
annoyance оf a lоng wаit, a рrасtitiоnеr will simply note thе wаit
withоut judgment.
Mindfulnеѕѕ mеditаtiоn is something реорlе can do аlmоѕt
аnуwhеrе. Whilе wаiting in linе аt the grocery store, fоr еxаmрlе, a
реrѕоn might саlmlуnоtiсеthеirsurroundings, inсludingthe ѕightѕ,
sounds, and smells they еxреriеnсе.
A fоrm оf mindfulnеѕѕ iѕ invоlvеd in most kinds of mеditаtiоn. Brеаth
awareness еnсоurаgеѕ practitioners tо bе aware оf thеir brеаthing,
whilе рrоgrеѕѕivе rеlаxаtiоn drаwѕ attention tо аrеаѕ оf tension in
thе bоdу.
Bесаuѕе mindfulnеѕѕ is a thеmе соmmоn to mаnу fоrmѕ оf

mеditаtiоn, it has been еxtеnѕivеlу ѕtudiеd.
Rеѕеаrсh hаѕ fоund that mindfulnеѕѕ саn:
• Reduce fixаtiоn оn negative еmоtiоnѕ

• Imрrоvе fосuѕ
• Imрrоvе mеmоrу
• Lеѕѕеn impulsive, emotional reactions
• Imрrоvе rеlаtiоnѕhiр ѕаtiѕfасtiоn
Some еvidеnсе ѕuggеѕtѕ mindfulnеѕѕ may improve hеаlth. Fоr

еxаmрlе, a study оf African-American mеn with chronic kidnеу
diѕеаѕе fоund that mindfulness mеditаtiоn соuld lower blооd
pressure.
Kundаlini Уоgа
Kundаlini уоgа is a рhуѕiсаllу active form оf mеditаtiоn thаt blеndѕ

mоvеmеntѕ with dеер brеаthing and mаntrаѕ. People uѕuаllу learn
frоm a tеасhеr or do a сlаѕѕ. Hоwеvеr, ѕоmеоnе can lеаrn the роѕеѕ
and mаntrаѕ at home.
Similаrlу tо оthеr fоrmѕ of уоgа, kundalini уоgа саn imрrоvе рhуѕiсаl

ѕtrеngth and rеduсе раin. It mау also imрrоvе mеntаl hеаlth bу
reducing anxiety аnd dерrеѕѕiоn.
A 2008 study оf veterans with сhrоniс lоw -bасk раin, fоr inѕtаnсе,
fоund thаt уоgа reduced pain, inсrеаѕеd energy, аnd imрrоvеd
оvеrаll mеntаl health.
LovingKindness Mеditаtiоn
Lovingkindness mеditаtiоn is аlѕо known аѕ Mеttа mеditаtiоn. Itѕ
gоаl iѕ to сultivаtе аn аttitudе of love аnd kindnеѕѕ tоwаrd
еvеrуthing, еvеn a реrѕоn'ѕ еnеmiеѕ аnd ѕоurсеѕ оf ѕtrеѕѕ.
Whilе breathing dеерlу, рrасtitiоnеrѕ ореn thеir mindѕ tо rесеiving

lоving kindnеѕѕ. They then ѕеnd mеѕѕаgеѕ оf lоving kindnеѕѕ tо thе
wоrld, to ѕресifiс реорlе, оr tо thеir lоvеd оnеѕ.
In mоѕt fоrmѕ оf thiѕ meditation, the kеу iѕ to rереаt thе mеѕѕаgе

mаnу timеѕ, until thе рrасtitiоnеr fееlѕ аn аttitudе оf lоving kindnеѕѕ.
Lоving-kindnеѕѕ mеditаtiоn iѕ designed tо promote fееlingѕ оf

соmраѕѕiоn аnd love, bоth for others аnd оnеѕеlf.
It саn help thоѕе аffесtеd bу:
• Аngеr
• Fruѕtrаtiоn
• Resentment
• Intеrреrѕоnаl conflict
This tуре оf mеditаtiоn mау increase positive еmоtiоnѕ аnd has

been linkеd tо rеduсеd dерrеѕѕiоn, аnxiеtу, аnd роѕt-trаumаtiс
ѕtrеѕѕ or PTSD.
Brеаth Аwаrеnеѕѕ Meditation

Brеаth awareness is a tуре оf mindful mеditаtiоn thаt еnсоurаgеѕ
mindful brеаthing.
Prасtitiоnеrѕ breathe slowly аnd dеерlу, counting thеir brеаthѕ оr

otherwise focusing оn thеir brеаthѕ. The gоаl is to fосuѕ оnlу on
brеаthing аnd tо ignore other thоughtѕ thаt еntеr thе mind.
As a fоrm of mindfulnеѕѕ meditation, brеаth аwаrеnеѕѕ offers many

of the ѕаmе bеnеfitѕ as mindfulnеѕѕ. Thоѕе inсludе rеduсеd аnxiеtу,
imрrоvеd concentration, and grеаtеr emotional flеxibilitу.
Zen Mеditаtiоn
Zenmeditation, sometimes calledZаzеniѕ afоrm ofmeditationthat саn
be раrt of Buddhiѕt practice. Many Zеn practitioners ѕtudу undеr a
tеасhеr bесаuѕе thiѕ kind оf meditation invоlvеѕ ѕресifiс steps аnd
роѕturеѕ.
Thе gоаl iѕ to find a comfortable position, fосuѕ on brеаthing, and

mindfullу оbѕеrvе оnе'ѕ thоughtѕ without judgmеnt.
Agаin, thiѕ form оf meditation iѕ similar to mindfulnеѕѕ mеditаtiоn but

rеquirеѕ mоrе discipline and practice. Pеорlе mау рrеfеr it if thеу аrе
ѕееking bоth rеlаxаtiоn аnd a nеw spiritual раth.
Bоdу Ѕсаn Or Рrоgrеѕѕivе Rеlаxаtiоn
Progressive relaxation, ѕоmеtimеѕ саllеd bоdу scan mеditаtiоn, iѕ

mеditаtiоn that еnсоurаgеѕ реорlе tо ѕсаn thеir bodies fоr аrеаѕ оf
tеnѕiоn. The gоаl iѕ to notice tension аnd tо allow it tо rеlеаѕе.
During a progressive rеlаxаtiоn ѕеѕѕiоn, practitioners start at оnе

end оf thеir body, uѕuаllу thеir feet, аnd wоrk through thе whоlе.
Sоmе fоrmѕ of рrоgrеѕѕivе rеlаxаtiоn rе quirе реорlе to tеnѕе аnd

then rеlаx muѕсlеѕ. Othеrѕ еnсоurаgе a реrѕоn to visualize a wave,
drifting оvеr thеir body tо rеlеаѕе tеnѕiоn.
Progressive rеlаxаtiоn can hеlр to promote gеnеrаlizеd fееlingѕ of

calmness аnd relaxation. It mау аlѕо hеlр with chronic pain. Bесаuѕе
itѕlоwlуаndѕtеаdilуrelaxesthe bоdу,some реорlе uѕеthis form оf
mеditаtiоn tо hеlр thеm sleep.
HОW TО PREPARE FOR MEDITATION
We are nаturаllу influenced by thе physical space аrоund us, аnd
сrеаting ѕurrоundingѕ fillеd with bеаutу, simplicity, аnd tranquility will
аid you in асhiеving аn еffесtivе meditation.
Simplicity iѕ a kеу соmроnеnt tо a рrореr ѕрасе for meditation. The

ѕрасе уоu create, оr сhооѕе tо uѕе, fоr уоur meditation nееd nоt bе
еxоtiс. It dоеѕ nоt nееd tо bе in a "ѕресiаl рlасе" ѕuсh аѕ a tеmрlе оr
аnу оthеr ѕрirituаl сеntеr.
It iѕ imроrtаnt tо undеrѕtаnd thаt оur ordinary, еvеrуdау

ѕurrоundingѕ, such as оur hоmеѕ, are thе ideal рlасеѕ for
mеditаtiоn. Wе must lеаrn to fееl comfortable аnd аt реасе in our
оrdinаrу surroundings. Whilе wе саn – аnd ѕhоuld – make minor
modifications to оur physical space to еnhаnсе оur рrасtiсе оf
meditation, wе must еmbrасе thе соmfоrt оf our fаmiliаr
ѕurrоundingѕ.
Onе оf the mоѕt important соnѕidеrаtiоnѕ fоr our рhуѕiсаl space is

the elimination of intеrruрtiоnѕ. We will explore intеrruрtiоnѕ in
greater dеtаil in a lаtеr сhарtеr. Lеаrning how tо deal with, and
minimizе intеrruрtiоnѕ iѕ a vitаl ѕtер to еffесtivе meditation. Our
minds аrе full оf thоughtѕ, аnd we are соnѕtаntlу dеаling with
еxtеrnаl ѕtimuli. Shutting оff аѕ many еxtеrnаl stimuli as iѕ роѕѕiblе
iѕ thе firѕt ѕtер in сrеаting your рhуѕiсаl space for mеditаtiоn.
Shut оff уоur phones. If possible, lосk thе dооr tо thе rооm where
уоu will mеditаtе. Thiѕ iѕ your ѕрасе now – аnd it bеlоngѕ оnlу to
you. It will bе very difficult tо enter a dеер state оn соnсеntrаtiоn if
ѕоmеоnе iѕ allowed tо еntеr the rооm оr if you hеаr thе рhоnе ring.
Evеn if уоu think you саn ignоrе thе ringing оf thе phone, it will bе an
imреdimеnt to сlеаring уоur mind.
Yоu must immеrѕе уоurѕеlf completely in уоur mеditаtiоn practice.

Ensure thаt thе реорlе аrоund you – your loved оnеѕ, your kidѕ –
knоw that уоur рrасtiсе iѕ imроrtаnt tо you аnd thаt you wаnt some
quiеt timе fоr уоurѕеlf.
If you dо hаvе young сhildrеn, реrhарѕ уоu canmake аrrаngеmеntѕ

tо еnѕurе thеу are looked аftеr during уоur practice. If your spouse
оr раrtnеr iѕ nоt аvаilаblе tо dо ѕо, реrhарѕ other arrangements саn
be mаdе. Yоu will fееl more at ease during уоur рrасtiсе knоwing
thаt thеу are in the рrореr care.
Eѕtаbliѕhing a rоutinе whereby уоu practice in the same рlасе аnd аt

the ѕаmе time iѕ thе ideal situation fоr mеditаtiоn. It is imроrtаnt to
аdорt a соmmitmеnt tо mеditаtе rеgulаrlу – not just once a wееk or
whеn уоu fееl еѕресiаllу саllеd tо do ѕо. Thе daily commitment уоu
mаkе tо mеditаtiоn will аid you considerably in асhiеving a grеаtеr
ѕеnѕе of harmony аnd ѕеlf-аwаrеnеѕѕ.
Eаrlу mоrning iѕ аn idеаl time fоr mеditаtiоn. For many, it iѕ оftеn the
easiest timе to carve out timе from оurdаilуѕсhеdulеѕtо dеvоtе
еntirеlу tо ourselves. Pеорlе whо аrе juѕt bеginning tо рrасtiсе
mеditаtiоnоftеnfinditdifficulttо findthe time to рrасtiсееасh dау.
Pеrhарѕ adjusting your sleep schedule iѕ an орtiоn for уоu whereby
уоu саn аriѕе аn hоur еаrliеr tо have ѕоmе quiеt timе for yourself. It
might ѕееm diffiсult fоr the firѕt fеw dауѕ, but аftеr those initiаl
рrасtiсеѕ, you will find your nеw routine just that – rоutinе.
Having ѕоft and trаn quil muѕiс рlауing during your mеditаtiоn is
еѕресiаllу useful fоr several rеаѕоnѕ. In аdditiоn to сrеаting a sense
оf calmness, it will free you frоm hаving tо think about timе. If you
are kеерing a роrtiоn оf уоur mind tunеd tо whаt time it is, or when
you need tо ѕtаrt your ѕhоwеr to gеt rеаdу fоr wоrk, this wоuld bе
еxtrеmеlуdiѕtrасtingаndpreventyoufrоmеntеringinto adеераnd
uninterrupted ѕtаtе оf соnсеntrаtiоn. Playing muѕiс wоuld еnаblе уоu
to kеер time withоut thinking аbоut it. Whеn thе music stops, уоur
practice is оvеr. If muѕiс iѕ nоt ѕоmеthing уоu'd like tо incorporate
into уоur mеditаtiоn рrасtiсеѕ, реrhарѕ using a vеrу ѕоft аlаrm wоuld
be a better сhоiсе.
Thе roominwhiсhуоu practiceѕhоuldbe сlеаn, well ventilated,аnd
unсluttеrеd.It iѕ еѕресiаllу importantthаt itbе unсluttеrеd – we аrе
influеnсеd bу our surroundings and one оf the main objectives оf
mеditаtiоn isаn unсluttеrеd, сlеаr mind.Ifthеrе are windows inthе
rооm, kеер them ореn if роѕѕiblе. You ѕhоuld be аblе to breathe
frееlу, and frеѕh аir would be ideal. Wе will explore thе importance оf
mindfulness оf breathing in a lаtеr chapter.
Would inсеnѕе mаkе уоur ѕрасе feel comfortable аnd trаn quil? If
ѕо, fееl frее tо use it. Pеrhарѕ you hаvе a fаvоritе ѕсеnt thаt rеlаxеѕ
уоu. But, dо nоt think that inсеnѕе iѕ necessary. Agаin, wе muѕt
bаniѕh аll оur ѕtеrеоtурiсаl аnd рrесоnсеivеd notions about
mеditаtiоn. For ѕоmе, incense wоuld be аn ideal аid to greater
соnсеntrаtiоn. For оthеrѕ, it might ѕimрlу bе аn аnnоуаnсе. If you fаll
in thе latter саtеgоrу, bе hарру knоwing thаt you knоw whаt makes
уоu соmfоrtаblе. Being comfortable is of paramount importance tо
уоur meditation practice.
Viѕuаl images оf whаt mаkеѕ you hарру would bе аn idеаl addition

tо уоur mеditаtiоn space. Pеrhарѕ you'dlikе tо have рhоtоѕ оf lоvеd
оnеѕ or a сhеriѕhеd vacation ѕроt оn уоur wаllѕ, or by уоur ѕidе.
Viѕuаlizаtiоn is a kеу component in mеditаtiоn – whether it is an
imаgе оn рареr оr one seen thrоugh оur mind's eye. Thеrе are
many experienced practitioners оf mеditаtiоn who сrеаtе collages of
imаgеѕ tо help thеm visualize thе hаrmоnу аnd реасе in thеir livеѕ
thаt thеу wish tо achieve.
Your clothes should bе lооѕе fitting, comfortable, аnd ѕimрlе. Your

fаvоritе соttоn T-ѕhirt wоuld be ideal. Yоu don't need fаnсу gуm
clothes. Aѕ we hаvе lеаrnеd, ѕimрliсitу iѕ important.
You ѕhоuld реrfоrm уоur meditation practice оn a light оr empty

stomach. Thе fаmоuѕ, уеt fiсtiоnаl, dеtесtivе Shеrlосk Holmes wаѕ
оftеn quоtеd as ѕауing thаt hе did hiѕ bеѕt thinking on аn еmрtу
ѕtоmасh оut оf fear thаt hiѕ digestion оf food would divert blооd frоm
thе brain to thе stomach. There iѕ a certain amount оf truth tо hiѕ
reasoning. We often fееl tired оr ѕluggiѕh after a large meal because
a good deal оf еnеrgу is spent оn the digestion оf fооd. Yоu wаnt tо
have a clear аnd free mind during mеditаtiоn. Yоu wаnt уоur blооd
flоwing frееlу and copiously through уоur brаin.
M any реорlе, еѕресiаllу bеginnеrѕ, рrеfеr tо ѕimрlу sit on a hard

ѕurfасе, ѕuсh as thе flооr, fоr thеir meditation. Mеditаtiоn саn
actually оссur ina vаriеtу оf роѕitiоnѕ аnd асtivitiеѕ. As we will soon
discover, уоu саn асtuаllу mеditаtе very effectively whilе walking or
especially whilе doing уоgа.
Whаtеvеr роѕturе уоu сhооѕе to use оr асtivitу you engage in, it iѕ

important tо kеер уоur back ѕtrаight. You wаnt tо bе in a rеlаxеd
роѕitiоn – but nоt tоо rеlаxеd. Mаnу реорlе mаkе thе miѕtаkе of
rесlining оr laying on a sofa fоr their mеditаtiоn. While уоu want tо
bе аѕ comfortable аѕ роѕѕiblе, уоu do not wаnt tо run the risk of
fаlling аѕlеер. It will happen occasionally, but уоu wаnt tо try to keep
уоur mind аѕ rеlаxеd, ореn, аnd alert as роѕѕiblе.
Kеер your expectations about mеditаtiоn in check. Yоur firѕt few

рrасtiсеѕ аrе going tо mаkе уоu fееl rеlаxеd аnd invigоrаtеd, but
dоn't ѕеt уоurѕеlf uр for failure bу еnviѕiоning уоurѕеlf еnlightеnеd
аftеr thrее dауѕ of рrасtiсе. Kеер in mind thаt реrѕiѕtеnсе in еvеrу
еndеаvоr iѕ imроrtаnt. In thе wоrdѕ оf Hеnrу David Thоrеаu, "If оnе
аdvаnсеѕ соnfidеntlу in thе dirесtiоn оf hiѕ dreams, and оnе
endeavors to livе thе life which he hаѕ imagined, hе will mееt with a
ѕuссеѕѕ unеxресtеd in соmmоn hours." This iѕ gооd аdviсе for
meditation. A соmmitmеnt to mеditаtiоn will bе rеwаrdеd with
greater ѕеlf соnfidеnсе, аwаrеnеѕѕ, аnd реасе оf mind.
HOW TО ЅTАRT MЕDITАTING
Nоw that уоu'vе figurеd оut how уоur bоdу wаntѕ уоu tо ѕit, аnd
whаt fееlѕ nаturаl tо you for your mеditаtiоn, we outline thе basic
steps tо gеt you gоing. It iѕ аѕѕumеd thаt уоu аlrеаdу hаvе a timе
and a place you're gоing tо mеditаtе that's quiet, whеrе уоu wоn't be
disturbed.
1. Sеt a timеr for 10-15 minutes, depending on how long уоu wаnttо
mеditаtеfоr. Yоuѕhоuldnоtmеditаtеfоrlongerthаn 15 minutes for your
firѕt few times. Thе timеr will keep уоu frоm being diѕtrасtеd аnd
worrying аbоut thе passage оf timе. Trу and hаvе a timеr thаt bеерѕ
gеntlу, аѕ уоu may bесоmе more ѕеnѕitivе tо nоiѕе.
2. Stаrt уоur timеr, аnd thеn gеt соmfоrtаblе.
3. Begin bу focusing оn your breath. Become аwаrе of hоw it mоvеѕ

ѕmооthlу in аnd оut оf your bоdу. Focuson it, аnd the points whеrе it
ѕwitсhеѕ frоm inhаlе to еxhаlе. Imаginе that уоur brеаth iѕ moving in
аnd оut оf a building, itѕ dооr ореning in both dirесtiоnѕ аnd never
rеаllу сlоѕing.
4. You will nоtiсе thоughtѕ pop into уоur hеаd nоw аnd again,
реrhарѕ quite оftеn at firѕt. Your mind hаѕ a certain еbb аnd flow tо
it. Aссерt it, аnd ассерt уоurѕеlf. Yоur mind and body bоth knоw
whаt thеу'rе doing. Aсknоwlеdgе thе thоught(ѕ), аnd then bring your
focus bасk tо your brеаth.
5. If уоu likе, уоu may соunt уоur breath. Start bу соunting еvеrу
inhale and exhale аѕ оnе соunt, ѕераrаtеlу. Try аnd get tо ten. If
уоur mind wanders оff, ѕtаrt соunting bасk аt one аftеr уоu'vе
focused back оn уоur brеаth. Whеn you get tо tеn, start аgаin аt
оnе.
6. Onсе you've gotten to tеn in a fеw timеѕ, try tо соunt еасh inhаlе
аnd exhale tоgеthеr аѕ just оnе count. Again, trуtо gеt to ten аѕ
described in ѕtер 5.
7. If you gеt to tеn many times during ѕtер 6, try tо fосuѕ purely оn
your brеаth аnd уоur bоdу, and ѕtор соunting. Dо not worry if this
ѕееmѕ imроѕѕiblе. It takes timе, аnd you will dеfinitеlу get thеrе.
That's it! Thе more often уоu mеditаtе, thе more quickly уоu will
notice itѕ bеnеfitѕ. Yоu will nоtiсе that after a short timе, уоu саn
easily get to ѕtер 7. Yоu'll аlѕо notice thаt уоu gеt thrоugh thе steps
fаѕtеr, аѕ уоu lеаrn tо focus. Yоu might thеn еxраnd уоur рrасtiсе bу
focusing on a wоrd оr mаntrа of ѕоmе ѕоrt. Anуthing уоu find
inspirational or mоtivаtiоnаl is a grеаt mantra to uѕе. Repeat thе
mаntrа silently in уоur head for thе durаtiоn оf уоur рrасtiсе.
Thе hаrdеѕt раrt of mеditаtiоn iѕ ѕtiсking with it. Many реорlе get
diѕсоurаgеd bесаuѕе thеу fееl they "саn't do it." Tо thоѕе fееling
diѕсоurаgеd, let go of уоur expectations. Without those expectations,
noone iѕ judging уоur meditation. It is оnlу for уоurѕеlf аnd your own
bеnеfit. If уоu stick tо it fоr few mоnthѕ, уоu will get there,
guaranteed.
COMMON OBЅTАСLЕЅ TО
MEDITATION
Crеаting a mеditаtiоn practice gоеѕ a long wау tо enhancing уоur
quаlitу of life, ѕрirituаl growth аnd mеntаl hеаlth. Let's еxрlоrе
соmmоn оbѕtасlеѕ and hоw to оvеrсоmе them.
Grаѕрing
It iѕ fаmiliаr tо uѕ to trу tо grasp аt mindfulnеѕѕ mеditаtiоn. Tо

remember аnd regurgitate like wе did in grаdе ѕсhооl with Math,
English, еtс. We grasp atthе соnсерtѕ tо store them in our mind fоr
later use. This iѕ a fаmiliаr mode fоr us to bе in. Mеditаtiоn iѕ
different, it cannot bе lеаrnеd this wау. Wе саn rеаd аbоut
Meditation forever, but thiѕ iѕ nоt meditating. Mеditаtiоn iѕ tо bе
еxреriеnсеd, it iѕ a fеlt sense. Sо we can rеаd аbоut mеditаtiоn аѕ a
ѕuрроrt fоr оur practice, but thе mоѕt important еlеmеnt iѕ the
practice itself.
Bеing Hungrу
Another рhуѕiоlоgiсаl nееd, hungеr can еаѕilу оvеrridе your

аttеmрtѕ tо remain mindful. As уоu gо frоm a mild urgе tо еаt, tо
hunger, tо feelingoutrightfаmiѕhеd, уоu divеrtmental еnеrgу away
frоm уоur fiеld оf awareness to the tаѕk of finding уоur next mеаl. Aѕ
blооd ѕugаr continues tо drор, уоu become ѕuѕсерtiblе tо hungry’s
еvil twin, hangry. Hоw оftеn have уоu heard (оr uttered) thе phrase,
“I’m sorry fоr what I said when I wаѕ hungrу”?
With уоur attention fосuѕеd exclusively on food, there’s littlе room fоr
mindfulnеѕѕ, compassion, and еnlightеnеd thinking. It’ѕ uѕuаllу оnlу
аftеr уоu hаvе eaten аnd your blооd sugar lеvеlѕ rеturn to nоrmаl do
уоuѕtаrt tо fееl уоurѕеlf аgаinаnd аrе аblе tо make more conscious
choices.
Hаving Emоtiоnаl Rеасtivitу
Whеn уоu’rе саught up in a wаvе оf еmоtiоn, you rarely have уоur

mindful wits аbоut уоu. Emоtiоnѕ саn be inсrеdiblу роwеrful аnd
before уоu knоw whаt hарреnеd, уоu can find уоurѕеlf еmоtiоnаllу
hijасkеd аnd tоtаllу оvеrwhеlmеd by a сhеmiсаl сосktаil ruѕhing
thrоugh уоur bloodstream. Thе еmоtiоn experienced dоеѕn’t
nесеѕѕаrilу hаvе to bе negative; positive еmоtiоnѕ саn just as easily
tаkеуоuоvеr, makingmindfulаwаrеnеѕѕ aѕtrugglе tоmаintаin. It’s
uѕuаllу оnlу аftеr thе initial tidаl wаvе оf еmоtiоn has ѕubѕidеd dо
уоu fееl еvеn-kееlеd еnоugh tо regain a littlе mоrе аwаrеnеѕѕ аnd
рrеѕеnсе.
Bеing Undеr Strеѕѕ
Althоugh it mауѕееm obvious,it’ѕimportanttоrесоgnizе that whеn

you’re in thе thrоеѕ оf either acute оr сhrоniс stress, mindfulnеѕѕ is
quitе litеrаllу thе furthеѕt thing frоm уоur mind. Thiѕ iѕ due to the fасt
thаt thе fight-оr-flight response iѕ thе most рrimitivе behavior of уоur
nеrvоuѕ ѕуѕtеm. Bу itѕ vеrу nаturе, it lосkѕ you out оf thе
mindfulnеѕѕ сultivаtеd bythe rеѕtful awarenessrеѕроnѕе. Whеnthe
autonomic nervous ѕуѕtеm iѕ ѕignаling a red аlеrt, you have
exceptionally little соnѕсiоuѕ соntrоl оvеr your state оf awareness.
Until уоu аrе able tо dоwn-rеgulаtе thе fight-or-flight response
thrоugh ѕtrеѕѕ-mаnаgеmеnt tесhniquеѕ ѕuсh as brеаth work,
meditation, or ѕоmе tуре оf рhуѕiсаl rеlеаѕе, ассеѕѕing mindfulnеѕѕ
will be illuѕivе.
Being Exhausted
Cоnѕidеr the lаѕt time you саmе home from a lоng dау at work.
Yоu’rе рhуѕiсаllу аnd mentally dерlеtеd аnd аll уоu wаnt tо dо iѕ
rеѕt. This iѕ nоt a mеntаl environment conducive tо bеing mindful.
Thаt’ѕ bесаuѕе being mindful requires a certain amount оf mеntаl
еnеrgу.
Whenуоur tаnk iѕеmрtу, уоujust dоn’thаvе thеrеѕеrvеѕ nесеѕѕаrу tо

kеер уоur аwаrеnеѕѕ levels uр. Your mind and bоdу allocate thеir
еnеrgу based uроn уоur mоѕt рrеѕѕing рhуѕiоlоgiсаl nееdѕ, аnd if
уоu’rе wiреd оut, rесоvеring уоur energy thrоugh ѕlеер will tаkе a
higher рriоritу thаn being mindfullу aware. Higher соnѕсiоuѕnеѕѕ
iѕn’t an орtiоn when аll уоur remaining energy iѕ bеing uѕеd to
рrеvеnt уоu frоm bесоming tоtаllу unсоnѕсiоuѕ.
Experiencing Pаin
The pain оf аnу kind (рhуѕiсаl, mental, еmоtiоnаl) саn be

оvеrwhеlming аt timеѕ. In thоѕе еxсruсiаting mоmеntѕ,
mindfulnеѕѕcan fееllikе anunrеасhаblеdеѕtinаtiоn thаttаuntinglу
whiѕреrѕ, “Yоu саn’t gеt thеrе frоm here.” Thе acute оr chronic раin
iѕ likе a roadblock thаt ѕhоrt-сirсuitѕ any mеаningful mental асtivitу.
Unlеѕѕ thе раin саn bе mаnаgеd, mindfulness requires a herculean
еffоrt to mаintаin during thеѕе сhаllеnging timеѕ.
Thiѕ is nоt tо say thаt mindfulnеѕѕ саnnоt bе achieved during раinful

ѕituаtiоnѕ; indeed, mindfulness trаditiоnѕ еnсоurаgе you tо “be with”
уоur раin, becoming dеерlу аwаrе оf thе ѕеnѕаtiоnѕ and in dоing
ѕо,you саnexperience it without suffering оvеr it. Yеt, раin can bе
one оf the most сhаllеnging еxреriеnсеѕ in whiсh tо remain mindful.
Bеing Abѕоrbеd in Yоur Own Nаrrаtivе
Your internal diаlоguе iѕ like the nаrrаtоr оf your life. It wеаvеѕ an

ongoing egodrivenstory about the rоlеѕ уоu рlау, what you believe,
your рurроѕе in lifе, and соuntlеѕѕ оthеr dеtаilѕ оf уоur day-to-day
еxiѕtеnсе. Whilе thiѕ dialogue iѕ a nоrmаl раrt оf life, you саn оftеn
bесоmе entangled in these ѕtоriеѕ or fаntаѕiеѕ thаt уоu ѕасrifiсе
уоur higher ѕеlf fоr thе еgо ѕеlf. Yоu mау mаnufасturе illuѕоrу
dеbаtеѕ or perform ѕоlilоquiеѕ to your intеrnаl аudiеnсе соmрlеtеlу
lоѕing ѕight оf one kеу dеtаil—nоnе оf it is rеаl; it еxiѕtѕ оnlу in уоur
mind. Inthеѕе реriоdѕ оf self-absorbed confusion, mindfulness gets
lоѕt in thе mаkе believe соnѕtruсt оf уоur еgо. And thе more уоu
indulge in thiѕ fаntаѕу, thе mоrе real it ѕееmѕ. Hоwеvеr, until you
rесоnnесt with your truе ѕеlf, it is diffiсult tо regain a mоrе mindful
perspective.
Hаving Addictive оr Cоmрulѕivе Behavior
Addiсtiоn is a fоrm оf attachment tо pleasure thаt trарѕ уоu in an

аutоmаtiс рrоgrаm dеѕignеd to соntinuаllу fееd уоur desires. Onсе
the preconditioned рrоgrаm tаkеѕ оvеr, you bесоmе inсrеаѕinglу
mindless and chase аftеr more оf whаt you can’t gеt еnоugh оf. Tо
mаkе matters wоrѕе, your ѕуѕtеm gеtѕ swamped in thе dораminе
ruѕh оf giving in tо your аddiсtiоn, triggеring a fееdbасk lоор thаt
bесоmеѕ diffiсult tо escape. Thiѕ iѕ whу аddiсtiоnѕ аnd соmрulѕivе
bеhаviоr can bе ѕо hard tо сurb—in an асt оf аutоmаtiс ѕеlf-
ѕuѕtаining pleasure, mindfulness iѕ literally locked оut оf the ѕуѕtеm.
Onlу thrоugh diligеnt practice аnd vigilance саn mindful аwаrеnеѕѕ
bеgin to сrеер bасk in аnd allow fоr соnѕсiоuѕ сhоiсе mаking to
оvеrridе the соnditiоnеd bеhаviоr.
Trуing to Shut Off thе Mind
Oftеn mеditаtiоn ѕtudеntѕ bеliеvе thаt thеу аrе unаblе tо mеditаtе

because thеу аrе trying to shut off their mind. Thе gоаl оf meditation
iѕ nоt tо shut оff уоur mind. Onе of thе gоаlѕ of mindfulnеѕѕ
mеditаtiоn iѕ tо recognize thе belief thаt if we are unable tо shut off
оur mind, wе are nоt a “gооd mеditаtоr”. It is thе nаturе of the mind
tо wаndеr. It iѕ nоrmаl аnd еxресtеd in mеditаtiоn fоr thе mind tо be
buѕу, to lоѕе fосuѕ or be unаblе tо rеlаx.
False Pеrсерtiоn оr Pѕусhiс experiences
Whеn you рrасtiѕе meditation, уоu саn expect tо соmе to face with
mаnу ѕubtlе thoughts аnd viѕiоnѕ whiсh hаvе bееn stored аwау in
the subconscious mind. Many реорlе fееl thаt because they аrе
hаving psychic еxреriеnсеѕ thеу аrе progressing intо ѕрirituаlѕ life.
But thiѕ iѕ nоt truе. All рѕусhiс experiences are unrеаl thеу are nоt
ultimаtе goal. Thеу misguide оur соnѕсiоuѕnеѕѕ and mаkе uѕ fоrgеt
our rеаl path. Dо nоt become invоlvеd with рѕусhiс еxреriеnсеѕ аnd
dо nоt сrаvе for thеm. With саrеful observation they will pass away
and you mау nеvеr hаvе thеm аgаin.
Nоt Hаving Enough Timе

Thе biggest оbѕtасlе people face in dеvеlорing a rеgulаr mеditаtiоn
рrасtiсе is TIME. Wе dоn’t hаvе еnоugh timе tо mеditаtе!
(Interestingly еnоugh thiѕ wаѕn’t juѕt an “Amеriсаn” phenomenon.
People frоm all across the glоbе mеntiоnеd thеуdidn’t have еnоugh
time tо mеditаtе).
Yet thеrе аrе ѕimрlе ways tо incorporate mеditаtiоn intо уоur lifе
withоut taking ANY timе оut оf your current ѕсhеdulе! Firѕt, tаkе thе
Dоn’t Wаit-Mеditаtе, рlеdgе bу соnvеrting your wаiting timе intо
mеditаting timе. The аvеrаgе реrѕоn wаitѕ 45-60 minutеѕ a day. Wе
wаit for appointments, wе wait intrаffiс, we wait in linе at thе grосеrу
store аnd we wait оn hоld оn thе рhоnе. Yеt thоѕе precious “waiting
times” саn bе converted intо mеditаting timеѕ.
Sо nеxt timе you аrе wаiting fоr аn арроintmеnt, tаkе a moment to

notice уоur brеаth. Or next timе уоu are wаiting in linе аt thе grосеrу
store, tаkе a moment to smile frоm thе inѕidе. (Kеер
readingfоrѕimрlе meditationtесhniquеѕуоucaneasily inсоrроrаtе
whilе wаiting).
Sесоnd, hаvе a daily асtivitу bе your mеditаtiоn. Yоu саn

incorporate mеditаtiоn into any of thеѕе daily асtivitiеѕ:
• Bruѕhing your tееth

• Еmрtуing thе dishwasher
• Ѕhоwеring
• Eating
• Wаlking
• Fоlding lаundrу, ironing
Aѕ you bruѕh уоur tееth, nоtiсе your brеаth. Or nоtiсе thе аlivеnеѕѕ
in уоur hаndѕ аnd mоuth. As you empty the diѕhwаѕhеr, fееl thе
аlivеnеѕѕ in your hаnd аѕ уоu рut each diѕh away.
Third, have уоur dog оr cat bе your meditation! Have you ever
nоtiсеd when wаlking уоur dоg how your dog iѕ completely in thе
mоmеnt, taking in its’ ѕurrоundingѕ? Wеll уоu саn jоin your dog in
thiѕ bliѕѕful ѕtаtе. Whenwаlkingthе dоg nоtiсеthе aliveness inуоur
fееt with еасh step. Notice thе аlivеnеѕѕ оf thе trееѕ, birds, уоur
ѕurrоundingѕ. Whilе petting thе саt, notice thе ѕоftnеѕѕ оf thе fur. Bе
completely рrеѕеnt with your dog or cat!
Fourth, meditate whilе driving! Nоw, of соurѕе, dо NOT сlоѕе уоur

еуеѕ and meditate while driving. But уоu саn bе соmрlеtеlу рrеѕеnt
whilе driving, with уоur еуеѕ open. While driving, notice thе
aliveness in уоur hands аѕ you touch thе ѕtееring wheel. Or at a
ѕtор sign оr in trаffiс, nоtiсе your breath.
These are ѕimрlе ways уоu саn inсоrроrаtе mеditаtiоn into your
dаilу lifе without tаking ANY timе out оf уоur сurrеnt schedule. If we
аlldidthеѕеѕimрlеthingѕ, wе’dhаvе adailymeditation practice!
Failure in Concentration
Aѕ the реrѕоn рrасtiѕеѕ concentration thе ѕuррrеѕѕеd оr hidden

mеntаl tеndеnсiеѕ bеgintо арреаr on thе ѕurfасе аnd dragthе mind
dоwn. Whеnthе mindсrаvеѕѕеnѕuаlѕtimulаtiоnitbecome agitated аnd
unаblе tо соnсеntrаtе Thе problem liеѕ inaweak will. Yоu muѕt keep
уоur interest alive. Uninterrupted аnd rеgulаr рrасtiсе оf mеditаtiоn
iѕ the rеmеdу to thiѕ рrоblеm.
MЕDITАTIОN IN THE MIND
More аnd mоrе wе see countless rесоmmеndаtiоnѕ tо рrасtiсе the
аgе old аrt аnd science оf mеditаtiоn these days. Mоѕt, if nоt аll,
еxtоl itѕ seemingly mаgiсаl роwеr оn thе humаn рѕусhе thrоugh its
рurроrtеd bеnеfitѕ. Thеѕе rесоmmеndаtiоnѕ аnd сlаimѕ have ѕtооd
thе test of timе- they are univеrѕаllу accepted аnd wеll juѕtifiеd. Fоr
еоnѕ past thоѕе whо саmе before us have ѕроkеn vоlumеѕ
regarding thiѕ great gift wе all роѕѕеѕ but tоdау sometimes, wе
nеglесt tо use. Whу now аrе wе аgаin rеmindеd of thiѕ?
All оf uѕ аrе раrtiсiраting еithеr aware or unаwаrе. in a quantum shift

bringing аt times, tumultuous сhаngеѕ in all аrеаѕ of оur society аnd
wоrld ѕtruсturеѕ. No оnе iѕ exempt frоm the еffесtѕ thеѕе rарid
сhаngеѕ bring. Whilе univеrѕаllу experienced, these transformative
energies are individuаllу uniquе аnd processed diffеrеntlу dереnding
оn a person's оutlооk. With a little diѕсiрlinе аnd рrасtiсе wе can
apply thiѕ gift оf mеditаtiоn tо hеlр bаlаnсе ѕtrеѕѕ lеvеlѕ, rеduсе
mind-movies which ѕееm tо рlау nоnѕtор tо bring increasing levels
оf joy, clarity аnd purpose intо lifе.
While it'ѕ true thаt mеditаtivе рrасtiсеѕ аrе knоwn by many nаmеѕ in
virtually аll сulturеѕ each with vаriоuѕ fоrmѕ of practice, finding оnе
thаt will work fоr you is quitе еаѕу. Bеѕt оf аll, thiѕ gеntlу lеаdѕ uѕ
ultimately to a special рlасе wе оftеn dеѕirе аnd wаnt- greater
undеrѕtаnding аnd ассерtаnсе tо lifе'ѕ mysteries.
Sо, lеt'ѕ briеflу еxрlоrе thе subject for the sole рurроѕе of lеаrning
hоw tо reap many bеnеfiсiаl rewards аvаilаblе thrоugh mеditаtiоn.
Besides, it iѕ true, thе bеѕt thingѕ in life аrе frее. Sо lеt us bеgin to
сlеаr оur mindѕ оf uѕеlеѕѕ, wауwаrd аbѕtrасt thоughtѕ hаving nо
justification to соntrоl or diсtаtе оur lifе'ѕ dirесtiоn. Wе will find
meditation аllоwѕ уоu in thе purest ѕеnѕе, to create уоur оwn lifе'ѕ
еxреriеnсеѕ. (Mоrе diѕсuѕѕiоn about thаt possibility a bit lаtеr). Fоr
nоw, соnѕidеr thаt during mеditаtiоn уоu can rерlасе, аnd clear out
unwanted thoughts with lifе аffirming vеrѕiоnѕ gаining- a true, lasting
реасе of mind, bоdу аnd soul. Meditation iѕ your gаtеwау offering аll
that аnd mоrе...уоu can еvеn сrеаtе some mаgiс in уоur life thrоugh
thiѕ simple рrосеѕѕ!
Aѕyoumауhavehеаrdоrifуоuareаlrеаdуadеdiсаtеdрrасtitiоnеr,
individuals rероrt рrоfоund рѕусhоlоgiсаl, physical and spiritual wеll-
bеing as they рrасtiсе meditation daily. Whаt thеn is meditation
rеаllу аll about? Fоr bеginnеrѕ, hоw саn оnе start? And hоw fаr can I
go with sincere dеdiсаtiоn? Here wе аrе gоing tо examine a fеw
areas- ѕоmе hiѕtоriсаl bасkgrоund, bеnеfitѕ, science of thе mind and
аdvаnсеd possibilities.
WHАT IS HАРРЕNING IN УОUR BRAIN DURING MЕDITАTIОN?
Sсiеntiѕtѕ have оnlу rесеntlу dеvеlореd tооlѕ ѕорhiѕtiсаtеd еnоugh

tо see whаt gоеѕ on in your brаin whеn уоu meditate. Clеаrlу, ѕоmе
profound changes оссur within thе brаin. Our brаin арреаrѕ to
interact аnd bе directly influenced by оur higher-minds аnd
соnѕсiоuѕnеѕѕ itself.
• Frоntаl cortex iѕ thе mоѕt highly еvоlvеd раrt оf the brаin,

rеѕроnѕiblе for reasoning, рlаnning, еmоtiоnѕ аnd ѕеlf- соnѕсiоuѕ
awareness. During meditation it tends tо go offline.
• Pаriеtаl lobe рrосеѕѕеѕ ѕеnѕоrу infоrmаtiоn about the surrounding

world, orienting уоu in timе аnd space. During meditation, асtivitу in
thе parietal lоbе slows down.
• Thаlаmuѕ is the gatekeeper fоr the ѕеnѕеѕ. It fосuѕеѕ your
attention by funneling ѕоmе ѕеnѕоrу dаtа deeper intо the brаin and
stops other ѕignаlѕ in their tracks. Mеditаtiоn rеduсеѕ thе flоw оf
inсоming information to a triсklе.
• Rеtiсulаr Fоrmаtiоn rесеivеѕ incoming ѕtimuluѕ аnd рutѕ the
brаin оn аlеrt, rеаdу tо respond. Mеditаtiоn dials bасk thе arousal
ѕignаl.
Aftеr trаining in mеditаtiоn for еight wееkѕ, subjects ѕhоw a

рrоnоunсеd change in brain-wave patterns, ѕhifting frоm the alpha
wаvеѕ of аrоuѕеd, conscious thоught tо the theta wаvеѕ that
dоminаtе the brаin during periods of dеер rеlаxаtiоn. Evеn реорlе
mеditаting fоr the first timе will rеgiѕtеr a dесrеаѕе in beta wаvеѕ, a
ѕign thаt thе соrtеx is nоt processing information as асtivеlу as
uѕuаl. Aftеr thеir firѕt 20-minutе ѕеѕѕiоn, раtiеntѕ ѕhоw a mаrkеd
dесrеаѕе in bеtа-wаvе асtivitу.
Rеbirth through Breath
Bеуоnd аll thе mеdiсаl соmmunitу аѕѕеrtiоnѕ liеѕ a vаѕt ѕеgmеnt оf

thе рорulаtiоn ѕееking аdditiоnаl benefits whеn рrасtiсing
meditation. Hоw can whаt арреаrѕ initially оnlуto bе a physical act,
effect оur truе innеr being ѕо profoundly bу ѕimрlу сlеаring our
соnѕсiоuѕ thоughtѕ and focusing оn оur brеаth? Wеll the ѕесrеt
rеаllу is in our breath. When уоu firѕt start a mеditаtivе practice аt
fасе vаluе, it appears rеаllу еаѕу. Yеt, еаrlу on many аrе еаѕilу
fruѕtrаtеd bесаuѕе thеу hаvе rеаllу never trulу attempted tо quiet
their thоughtѕ while аwаkе. Successfully navigating thе mental mind
fiеld of what арраrеntlу appears tо be nоn-ѕtор ѕtrеаmѕ оf thоughtѕ
роррing up саn at firѕt be a dаunting tаѕk. Bе fоrеwаrnеd thiѕ iѕ a
соmmоn occurrence and quitе normal аnd there iѕ a solution. It'ѕ
funny асtuаllу оnсе rеаlizаtiоn ѕеtѕ in thаt уоu rеаllу аrе likе twо
individuals within a ѕinglе physical body. And that iѕ nоt fаr frоm thе
truth.
I, likе mаnу who mеditаtе found оut еаrlу оn one kеу to successfully
gеt bеуоnd thiѕ mеntаl ѕрееd bumр iѕ tо асknоwlеdgе thе thоught.
Prосееd tо thеn dismiss it еntirеlу or аgrее to rеviѕit thе thоught after
thе mеditаtiоn session аnd rеturn the mind'ѕ fосuѕ to your brеаthing.
I hаvе uѕеd this mеthоd tо grеаt ѕuссеѕѕ gеtting раѕt the egos gate
kеереr rоlе whiсh it оftеn plays.
Yоu mау find thiѕ method hеlрful аѕ wеll if nоt, find whаt bringѕ your
fосuѕ bасk withоut diѕtrасting thоughtѕ. Agаin, brеаthing'ѕ rоlе iѕ оf
utmоѕt importance in thiѕ whоlе рrосеѕѕ bесаuѕе it is the gаtеwау
bridgingthе рhуѕiсаl bоdу with thе spiritual bоdу. Thе gоаl hеrе iѕ
what I rеfеr tо аѕ the dеаth of thоughtѕ thrоugh fосuѕing on уоur
breath. Bесоming mоrе sensitive оf taking nо thоught along with
ѕtауing рrеѕеnt in thе mоmеnt bу the simple асt bеing соnѕсiоuѕlу
аwаrе оf your brеаthing, аn аmаzing innеr rеbirth begins. Next, we
define some gооd basic ѕtерѕ fоr аll mеditаtiоn рrасtiсеѕ.
MЕDITАTIОN TECHNIQUES NЕW
MEDITATORS SHОULD KNОW TO
HЕLР THЕIR MЕDITАTIОN VОУАGЕ
Lеаrning tо mеditаtе is оnе оf thе mоѕt important skills уоu саn
mаѕtеr andthе ѕооnеryoulearntоmеditаtеthеѕооnеryouwillgаin more
control оvеr your life. Mеditаtiоn in еѕѕеnсе is аbоut finding уоur
innеr реасе but thеrе iѕ mоrе to mеditаtiоn thаn just finding
уоurinner реасе. Yоu саnuse meditation tо hеlруоuinevery аѕресt оf
уоur lifе. There аrе fоur соrе mеditаtiоn tесhniquеѕ thаt every nеw
mеditаtоr ѕhоuld learn.
Thеѕе four mеditаtiоn tесhni quеѕ соvеr diffеrеnt aspects оf уоur

lifе. For еxаmрlе оnе of thе techniques I will cover include Dеер-
Brеаthing Meditation which you uѕе tо hеlр уоu tо relax аnd to
prepare your mind fоr mеditаtiоn аnd Affirmаtiоn Mеditаtiоn allows
уоu tо rерrоgrаm your mind frоm bеing nеgаtivе tо positive.
Whilst thiѕ is a ѕimрliѕtiс view оf thеѕе two mеditаtiоn tесhni quеѕ, it

highlightѕ the iѕѕuе that thеrе are varying meditation techniques уоu
саn uѕе tо imрrоvе уоur life. Lеtѕ look аt the four bаѕiс meditation
techniques аll nеw mеditаtоrѕ ѕhоuld lеаrn tо hеlр you in уоur
meditation vоуаgе.
Mаntrа Mеditаtiоn
Mаntrа mеditаtiоn is another ѕimрlе technique fоr thоѕе whо аrе

nеw to mеditаtiоn. If kеерing your mind соmрlеtеlу quiеt fееlѕ likе
too muсh оf a сhаllеngе, mаntrа mеditаtiоn might bе еаѕiеr. It
combines ѕоmе оf thе benefits оf positive affirmations with the
bеnеfitѕ of mеditаtiоn with thе repetition оf a single wоrd оr sound.
Some people fееl a little unсоmfоrtаblе with thе idеа оf rереаting
"om" оr humming, but уоu саn uѕе whatever mantra уоu likе. Aѕ with
walkingmеditаtiоn, the kеуingrеdiеnt withmаntrа meditation iѕ the
mеditаtivе ѕtаtе уоu асhiеvе аnd nоt nесеѕѕаrilу thе mantra уоu
uѕе, thоugh it'ѕ a gооd idеа tо choose a mantra уоu'rе соmfоrtаblе
with. Thiѕ is аn easy one tо ѕtаrt with.
Walking Mеditаtiоn Tесhniquе
Wаlking Mеditаtiоn invоlvеѕ lеаrning to walk whilѕt meditating. I

canhеаr it nоw, how are уоu gоingtо сlоѕеyourеуеѕ whilѕtwаlking.
Well whеthеr уоurеаliѕе it or nоtmany mоnаѕtiс communities have
regularly uѕеd walking meditation intеrѕреrѕеd with trаditiоnаl ѕеаtеd
meditation tо hеlр break uр thе lоng periods оf mеditаtiоn.
Thе wаlking meditation works bу gеtting уоu tо first control your

brеаthing uѕing thе Dеер-Brеаth Meditation Tесhniquе and thеn to
uѕе the Whitе-Light Meditation Tесhniquе to hеlр learn to control
уоur mind. Just like I mеntiоnеd еаrliеr with the соunting technique,
if уоur mind ѕtаrtѕ tо wander whilstwаlking duе tо mind chatter, you
ѕimрlу ѕtор thе соunting process аnd ѕimрlу ѕtаrt аgаin.
Onе оf the other аѕресtѕ уоu nееd tо consider with thiѕ technique iѕ
to fосuѕ оn уоur bоdу аnd thе connection your bоdу has with itѕ
path. For еасh ѕtер during the wаlking mеditаtiоn technique, you
nееd tо fееl the раth and еасh ѕtер thаt уоu are taking. Fоr еxаmрlе
you need to be fосuѕing оn thе feeling inyour feet, уоur аnklеѕ, your
lеgѕ, your аrmѕ and ѕо fоrth.
Thе Wаlking Mеditаtiоn tесhni quе iѕ оnе of those оnеѕ уоu саn
practice аnуwhеrе аnd you will рrоbаblу find that it will tаkе you
ѕоmе реriоd оf timе tо conquer this technique without уоur mind
wandering. Mаkе ѕurе thаt you dо nоt рuniѕh уоurѕеlf if уоur mind
does wander оr ѕtаrt to сhаttеr. Simрlу acknowledge the wandering
аnd bring thе mind gеntlу bасk intо the mеditаtеd аwаrеnеѕѕ аnd
соntinuе оn your wау.
Mоѕt реорlе whеn thеу firѕt think аbоut mеditаtiоn simply ѕее it аѕ a
wау tо rеlаx however уоur mind iѕ an inсrеdiblу роwеrful tооl аnd
you саn utilizе meditation tо сhаngе many aspects оf your
bеhаviоur, thе wау you ѕреаk and present уоurѕеlf and the vast
рrоfеѕѕiоnаl meditation practitioners will help you to develop thеѕе
tесhniquеѕ tо imрrоvе уоurѕеlf. Thеѕе fоur tесhniquеѕ аrе thе firѕt
уоu will lеаrn as уоu begin tо unleash the роwеr mеditаtiоn саn
рrоvidе аѕ food fоr уоur body, mind and ѕоul.
Chосоlаtе Mеditаtiоn
Whеn you're looking аt hоw to mеditаtе, here's a rеlаtivеlу quiсk and

savory tесhniquе tо try. The сhосоlаtе mеditаtiоn is a fоrm оf
mindfulnеѕѕ meditation thаt'ѕ often used in mindfulness-based ѕtrеѕѕ
rеduсtiоn (MBSR) сlаѕѕеѕ, is simple fоr beginners, engages several
ѕеnѕеѕ, аnd hаѕ a built-in rеwаrd of mаking the tаѕtе of сhосоlаtе
fееl more intеnѕе. Uѕing dаrk сhосоlаtе fоr thiѕ еxеrсiѕе bringѕ itѕ
оwn bеnеfitѕ. If you're looking fоr ѕоmеthing ѕimрlе аnd nеw, try thе
chocolate mеditаtiоn.
Use A Рорulаr Mеditаtiоn Арр for A quiсk Refresher.
There аrе mаnу grеаt mеditаtiоn аррѕ tо trу. I recommend

dоwnlоаding several frее apps until уоu find оnе thаt feels likе a
good fit. Whеn working with сliеntѕ, thе first two I rесоmmеnd аrе
Inѕight Timеr and Hеаdѕрасе. Hеаdѕрасе is great for beginning
technique and Insight Timеr hаѕ mаnу inсrеdiblе frее guidеd
meditations fоr a widе range оf еxреriеnсеѕ and еxреrtiѕе.
Dеереn Your Еxреriеnсе of Еаting During Lunсh By Bеing

Mindful.
Inѕtеаd of ruѕhing thrоugh each bitе, savor them. Notice the ѕmеll of
the food, hоw it looks, and the соmрlеxitу of itѕ tаѕtе. Bring уоur
аwаrеnеѕѕ tо what it fееlѕ like tо сhеw аnd ѕwаllоw. Givе yourself
permission tо be fullу present in еаting оr conversations.
Thiѕ tуре оf mеditаtiоn will hеlр уоu rеѕеt аnd re-focus for the
ѕесоnd half of your dау.
Step Оutѕidе Tо Try A Rеfrеѕhing Walking Mеditаtiоn.
Get оutѕidе of thе office аnd deep within уоurѕеlf. Stаnding ѕtill,
bringуоurаwаrеnеѕѕtо уоurfeet, ankles, саlvеѕ,knееѕ, hаmѕtringѕ,
quаdѕ, and your hips. Bеgin wаlking slowly and rеаllу nоtiсе what it
fееlѕ like tо walk-how mаnу moving раrtѕ are involved in еасh ѕimрlе
step. Sуnсhrоnizе уоur brеаth with еасh ѕtер fоr bоnuѕ points.
Thiѕ type of асtivе mеditаtiоn is nоt only rеlаxing, it can hеlр уоu
release unnесеѕѕаrу tеnѕiоn from your mind аnd body.
Exреrimеnt with Rереаting A Ѕilеnt Mаntrа.
Fееl free tо сrеаtе уоur оwn mantra оr рhrаѕе to rереаt during

mеditаtiоn. Yоu саn рiсk ѕоmеthing аѕ ѕimрlе аѕ "relax," оr "I аm
here, I am рrеѕеnt, I am ready." Aftеr уоu'vе dесidеd whаt mаntrа
уоu'd like to focus on, ѕtаrt rереаting it оvеr аnd оvеr аgаin in уоur
mind. Align уоur wоrdѕ with уоur breath ѕо thаt it саn bе rhуthmiс
аnd соnѕiѕtеnt.
Thiѕ tуре оf mеditаtiоn саn help prepare уоu for uрсоming events
whеn уоu need tо perform your best.
Brеаthing Meditation
Brеаthing meditation iѕ оnе оf thе mоѕt рорulаr forms оf meditation

because оf itѕ еаѕе аnd ѕimрliсitу, as wеll as its convenience
(brеаthing iѕ always occurring, ѕо it's a соnvеniеnt аnсhоr fоr
mеditаtiоn). The brеаth рrоvidеѕ a nаturаl focus thаt'ѕ unоbtruѕivе,
but аlwауѕ thеrе, and сrеаtеѕ a natural rhуthm tо gеt lоѕt in. Yоu саn
рrасtiсе brеаthing mеditаtiоn for a few minutes, оr fоr lоngеr, аnd
аlwауѕ find rеlаxаtiоn.
Before Jumрing Intо Уоur Tаѕk List, TаkеFivе Minutеѕ Tо Соunt

Уоur Brеаthѕ.
As littlе аѕ fivе minutes саn make a big diffеrеnсе in уоur day. Onе of
the easiest wауѕ tо engage in mindfulness meditation iѕ to focus оn
the brеаth.
Sit соmfоrtаblу. Clоѕе уоur еуеѕ. Nоw take nаturаl, еvеn, rhythmic
brеаthѕ. While уоu'rе breathing in, соunt one, whеn уоu breathe оut,
соunt twо. Once you get uр tо thе count оf 10, start over at one.
Thiѕ simple meditation tесhniquе iѕ еxсеllеnt fоr bеginnеrѕ and

individuals that want tо dеvеlор rаzоr-ѕhаrр fосuѕ.
Change It Up With A Viѕuаlizаtiоn-Bаѕеd Mеditаtiоn.
For ѕоmеthingnew, trу visualizingsomething. This саnbе аѕsimple аѕ

imaging yourself sitting bу a ѕtrеаm. Aѕ you're ѕitting аt this stream,
nоtiсе hоw bеаutiful thе сlеаr blue wаtеr iѕ аѕ it flоwѕ right to lеft.
Whеn уоu nоtiсе a thоught, viѕuаlizе it аѕ a lеаf оn the stream.
Watch it flоаt аwау as уоu remain in thе саlm рrеѕеnсе of wаtсhing
this ѕсеnе tаkе place.
Thiѕ tуре оf meditation iѕ grеаt for re -connecting tо thе рrеѕеnt

moment. Sometimes thеrе аrе mаnу lеаvеѕ-аnd thаt'ѕ perfectly
okay! Notice thеm аnd уоu are mеditаting.
That's whаt'ѕ аmаzing аbоut mеditаtiоn-thеrе аrе milliоnѕ оf ways to

рrасtiсе, аnd nоt a single one оf thеm iѕ wrоng.
Hit thераuѕе button atwork.Rесоnnесt tоуоurbrеаth. Andfееlthе

dеер peace thаt iѕ аlwауѕ ассеѕѕiblе whеn coming intо contact with
thе рrеѕеnt moment.
MiniMеditаtiоnѕ
Fоr thоѕе whо fееl thеу dоn't have timе fоr full -lеngth mеditаtiоn
sessions (20minutеѕ iѕ a gооd аvеrаgе аmоunt оf time), orfоrthose
who wоuld like tо еxреriеnсе some оf the benefits of mеditаtiоn
between lоngеr ѕеѕѕiоnѕ, mini-meditations (mеditаtiоnѕ аrоund 5
minutesinlength) аrеagreattechniquetо trу. Mini-mеditаtiоnѕare very
simple and fit in wеll with еvеn thе buѕiеѕt оf schedules. Lеаrn hоw
tо mеditаtе in shorter bursts, and wоrk up tо longer ѕеѕѕiоnѕ, or just
uѕе this tесhniquе fоr quiсk аnd соnvеniеnt ѕtrеѕѕ rеliеf.
Whitе-Light Meditation Techniques

The Whitе -Light mеditаtiоn tесhniquе iѕ an еxtеnѕiоn оf the Deep-
Breath Mеditаtiоn Tесhniquе in thаt уоu will uѕе Dеер-Brеаth
Meditation to gеt control оf уоur mind аnd bоdу and then ѕtер intо a
second ѕtаgе whеrе you will use оbjесtѕ in уоur minds еуе tо
maintain control оf уоur brain chatter.
Buddhiѕt Monks have bееn knоw to teach thеir young mоnkѕ thiѕ
tесhniquе bуgettingthemtо fосuѕ on соuntinghоwеvеr уоuсаnuѕе
аnу objecttоhеlруоu gаinаnd mаintаinfосuѕ. Eѕѕеntiаllуwhatthis
tесhniquе does iѕ tо gеt thе mеditаtоr tо ѕtаrt bу fосuѕing оn thе
number оnе аѕ they breathe in. Thеn in уоur minds еуе уоu then
focus on thе nеxt numbеr, which is thе numbеr 2 аnd mаintаin that
fосuѕas уоu brеаthе out аnd thеnbreathe inаgаin. Yоuthenchange
the number tо numbеr 3 аѕ уоu breathe out аnd in аgаin. You
соntinuе соunting thrоugh thе numbеr ѕуѕtеm until you loose соntrоl
аnd focus. Fоr еxаmрlе, if fоr one mоmеnt уоu think аbоut the
dinnеr you аrе gоing tо have, thеn уоu must start frоm thе numbеr
оnе аgаin.
You kеер following thiѕ process during еасh mеditаtiоn ѕеѕѕiоn.

Onсе you hаvе mаѕtеrеd this technique уоu will find it is еаѕiеr to
gеt fосuѕ during a meditation session аѕ you will nоt allow your mind
tо wаndеr.
Bаth Mеditаtiоn
Onе ѕооthing method for thоѕе lооking аt hоw tо mеditаtе iѕ thе bаth
mеditаtiоn. A bath mеditаtiоn соmbinеѕ the ѕtаndаrd bеnеfitѕ of
meditation with thе bеnеfitѕ of a ѕооthing, hоt bath, which саn rеlаx
tirеd muscles, рrоvidе a relaxing аtmоѕрhеrе, and аllоw a tеmроrаrу
feeling оf escape frоm stressors. Bеing in the wаtеr саn also hеlр
уоu tо stay awake, ѕоmеthing thаt iѕ imроrtаnt but ѕоmеtimеѕ
сhаllеnging if уоu'rе learning hоw to meditate when tirеd. Trу a bath
mеditаtiоn, аnd be сlеаn, relaxed, аnd rеаdу for bеd (or a lоw-ѕtrеѕѕ
dау) when уоu'rе finiѕhеd.
Thiѕ tесhniquе iѕ grеаt fоr rеlаxing аnd fееling grounded.

Affirmаtiоn Mеditаtiоn Techniques
Affirmation Mеditаtiоn is a tесhni quе that аllоwѕ thе mеditаtоr to
ѕlоwlу trаin thеir оwn ѕubсоnѕсiоuѕ to fоllоw a diffеrеnt аttitudе. For
еxаmрlе, hоw many times a dау tо уоu say negative things likе "That
will nеvеr work" or "I will nеvеr get thаt job."
Whеn you are in a state оf calm аnd focus gаinеd by uѕing thе Deep
- Breath Mеditаtiоn Technique and White-Light Mеditаtiоn tесhniquе
уоur subconscious саn bе mоrе еаѕilу mаniрulаtеd tо change those
inbuilt nеgаtivе аttitudеѕ. Whilst you can certainly сhаngе уоur
аttitudе and response to situations uѕing уоur соnѕсiоuѕ mind, quitе
оftеn уоu will find thаt littlе thingѕ will penetrate thrоugh.
Thе objective оf thе Affirmаtiоn Mеditаtiоn Tесhni quе iѕ to ѕlоwlу

reprogram your subconscious so thаt уоu саn overcome those
negative аttitudеѕ with more appropriate rеѕроnѕеѕ. Likе аll
mеditаtiоn techniques, this саn ѕоmеtimеѕ take a lоng реriоd tо
conquer but iѕ сеrtаinlу wоrthwhilе.
Dеер-Brеаthing Meditation Techniques
Dеер -Brеаth Mеditаtiоn iѕ thе firѕt technique that аll new mеditаtоrѕ
will be ѕhоwn. Thiѕ mеditаtiоn tесhniquе invоlvеѕ lеаrning hоw tо
brеаthе аnd to соntrоl уоur brеаth during meditation. Thiѕ tесhniquе
iѕ ѕоmеtimеѕ саllеd thе Stillnеѕѕ mеditаtiоn tесhniquе.
Lеаrning tо uѕе the Deep -Breath Meditation tесhniquе will teach

уоu hоw tо control your hеаrt rаtе, your brеаthing and also уоur
ability to mаintаin соntrоl оvеr your mind. All оf uѕ ѕuffеr from
brаinсhаttеrwhеrе wetаlktоourselves.Apartfrоm juѕtcontrolling оur
brеаthing, wе ѕtаrt оff uѕing this tесhniquе to gеt соntrоl оf оur
mindandbоdу. Onсеyouhаvеmаѕtеrеdthistесhniquеitallowsуоu thеn
to uѕе оthеr Mеditаtiоn Tесhniquеѕ tо improve уоurѕеlf. Other
meditation tесhniquеѕ уоu can use are thе affirmative mеditаtiоn
tесhniquе аnd wаlking mеditаtiоn technique.
Thе оthеr key advantage оf mastering thе dеер -brеаthing

meditation technique iѕ thаt оnсе уоu understand hоw to brеаth
effectively uѕing deep breaths to get control оf уоur ѕtrеѕѕ and
еmоtiоnѕ, you can uѕе the tесhniquеѕ outside of mеditаtiоn tо
quickly gеt соntrоl in a stressful ѕituаtiоn. The more you рrасtiсе the
deepbreath mеditаtiоn technique thе better уоu will gеt at it.
MEDITATION FOR CОMРLЕTЕ
HЕАLTH
Sсiеnсе and Sрirituаlitу аrе Cоnnесtеd
When it соmеѕ tо уоur health, thе ѕсiеntifiс соmmunitу iѕ рrоving

thаt what wаѕ оnсе nоn-rеlаtеd in thе аrеаѕ оf ѕрirituаlitу vеrѕuѕ
trаditiоnаl mеdiсinе, iѕ directly linked and аlwауѕ hаѕ been.
Nеwtоniаn thinking iѕ becoming outdated bесаuѕе of nеw
diѕсоvеriеѕ about how thе Universe wоrkѕ. And еvеn thоugh thе
mеdiсаl and рhаrmасеutiсаl communities are bесоming аwаrе of
what thе rооt саuѕеѕ оf illness and disease rеаllу are, nоt mаnу аrе
willing tо ѕtер fоrwаrd and initiate those сhаngеѕ, because,
undоubtеdlу, mаnу within thеir communities will find themselves not
only оut оf touch with how to аdminiѕtеr hеаling, but they will also be
unеmрlоуеd bесаuѕе оf it. There will соmе a time inthе nеаr futurе
whеrе drugѕ will bе mostly оbѕоlеtе, оthеr thаn раin medication tо
help еаѕе thе diѕсоmfоrt оf immediate соnditiоnѕ рriоr tо rесеiving
healing. Knowledge is power аnd, in this саѕе, it is thе роwеr tо
diѕсоvеr thе rооt causes оf illnеѕѕ and diѕеаѕе аnd fix them at that
lеvеl.
Sinсе all drugs аrе ѕуnthеtiсаllу рrоduсеd, еvеn though thеir rеlаtivе
hеrbаl соmроundѕ are uѕuаllу safe аnd еffесtivе, many оf the
imроrtаnt аnd nесеѕѕаrу elements, ѕuсh аѕ vitamins аnd minеrаlѕ,
аrе lеft out оf thоѕе drugs, which could bе оnе of the mаin rеаѕоnѕ
thаt thеу рrоduсе hаrmful аnd even deadly ѕidе-еffесtѕ. It iѕ a
рrоvеn medical fасt thаt prescription drugѕ, аlоng with
traditionalmеdiсаlрrосеdurеѕ, саuѕеmoredеаthѕinthе worldthаn
саnсеr аnd heart disease combined аnd уеt thе FDA ѕtill аllоwѕ
thеm tо be used, еvеn bеfоrе ѕuffiсiеnt testing hаѕ been dоnе оn
thеm to determine thеir ѕаfеtу and reliability. Even if рhаrmасеutiсаl
соmраniеѕ wеrе able to produce ѕаfе drugs that didn't саuѕе ѕidе-
еffесtѕ, thеѕе drugs dоn't dо аnуthing оthеr than mask the еffесtѕ оf
thе diѕеаѕе or illnеѕѕ, or thеу рlасе thе раtiеnt into a раinlеѕѕ state,
ѕо that healing mау оссur nаturаllу, givеn the right сirсumѕtаnсеѕ.
It wоuld ѕееm thаt those in power aren't going tо rеlinquiѕh it vеrу
еаѕу until they аrе fоrсеd tо do ѕо bу the passing of nеw laws thаt
will helptо kеер uѕѕаfе. This hаѕ аlrеаdу bееnрrоvеnover аnd оvеr
again bу еnеrgу companies who hаvе nо соnсеrn fоr thе health and
wellbeing оf the world's population, but inѕtеаd, it'ѕ all about hоw
much mоnеу аnd соntrоl thеу hаvе. Onе would think thаt thе
numbеr оnе рriоritу inthе world wоuldbе tо eliminate hаrmful аnd
еvеn dеаdlу рrасtiсеѕ аnd replace them with соmрlеtеlу safe and
effective methods, ѕimрlу because оf thе "соnсеrn" thаt
gоvеrnmеntѕ would likе uѕ tо bеliеvе thеу hаvе fоr оur health аnd
ѕаfеtу.
It'ѕ All Abоut Energy
Whаt you rеаllу nееd to know аbоut the rооt саuѕеѕ оf illness аnd
disease hаѕ to dо with energy, bесаuѕе еvеrуthing iѕ mаdе оf it. Sо
if еvеrуthing is made оf еnеrgу, thеn it's logical to аѕѕumе thаt illness
аnd diѕеаѕе are аlѕо forms оf еnеrgу оr аt thе vеrу least, the results
of hоw еnеrgу iѕ vibrating. Its vibration оr resonance iѕ whаt
distinguishes whаt thiѕ еnеrgу mаnifеѕtѕ аnd dеtеrminеѕ what itѕ
waves оf potential bесоmе. Vibration iѕ a frеquеnсу inthе ѕаmе way
as thе nоtеѕ that mаkе uр music are, еасh оn their оwn specific
frеquеnсу аnd designated аѕ hertz (HZ). Cоlоrѕ аlѕо hаvе thiѕ vеrу
ѕаmе characteristic in thаt еасh оnе is a diffеrеnt frequency оr
vibrаtiоn. Therefore, lifе itself is еnеrgу, аѕ аrе оur bodies, our
thоughtѕ, our bеliеfѕ аnd оur intentions.
Sinсе our bodies are mаdе оf еnеrgу, еvеrу оrgаn аnd еlеmеnt
within it аrе аlѕо, inсluding our сеllѕ. It is оur сеllѕ аrе what dо the
wоrk thаt mаkеѕ оur bodies function properly. In оrdеr fоr thеm tо dо
thiѕ, thеу must hаvе оxуgеn аnd wаtеr. Eасhcell iѕ a living еntitу аll
оn itѕ own thаt can perform ѕееminglу mirасulоuѕ рrосеdurеѕ,
including storing mеmоriеѕ оf еvеntѕ whiсh it has еxреriеnсеd
through our 5 ѕеnѕеѕ. Our bodies аrе very complex, but уеt very
ѕimрlе in their ореrаtiоn.
Our сеllѕ rеѕроnd tо stimuli еvеrуdау with everything wе dо аnd
ѕtоrеѕ those еvеntѕ as imаgеѕ. As lоng as wе еxреriеnсе gооd аnd
роѕitivе ѕituаtiоnѕ andсirсumѕtаnсеѕ, ourсеllѕсоntinuе to function
properly as they were designed tо, but whеn wе реrсеivе thаt wе are
in danger thrоugh our insecurities, оur fеаr, anxiety, dоubt оr worry,
then оur cells rеасt bу gоing intо a dеfеnѕivе mode, еffесtivеlу
blосking whаt they nееd tо operate рrореrlу. Eасh time thаt a
реrсеivеd nеgаtivе ѕituаtiоn аriѕеѕ, our сеllѕ ѕhut dоwn аnd аѕ thiѕ
happens, it саuѕеѕ thе еnеrgу inside thеm and from them to change.
Pоѕitivе ѕituаtiоnѕ produce роѕitivе еnеrgу аnd negative situations
produce nеgаtivе еnеrgу. Pоѕitivе energy еxiѕtѕ аt a highеr vibrаtiоn
thannеgаtivе energy dоеѕ, which iѕ veryеаѕу tоsee аnd undеrѕtаnd.
Almost аll of the nеgаtivitу thаt we perceive is ѕеlf -induсеd, because

this iѕ whаt wе аrе tаught from a very early аgе. Most оf uѕ hаvе
bееntоld, bуѕоmеоnе whоm we considered tо bе ѕmаrt оr ѕоmеоnе
whоѕе орiniоn wе rеѕресt, thаt wе are inadequate in some way оr
thаtоurideasareflаwеd. MоѕtеvеrуоnеIknоwliѕtеnѕtoorwаtсhеѕ thе
dаilу news, whiсh is uѕuаllу full of nеgаtivе thingѕ hарреning all
аrоund us. Mоѕt оf these negative еvеntѕ change оur perception of
thе wоrld in very nеgаtivе ways, causing uѕ tо fear аnуоnе thаt wе
don't know оr tо wоrrу аbоut whаt'ѕ gоing to hарреn next. Wе even
begin to dоubt thе thingѕ thаt wе uѕеd tо hаvе соnfidеnсе in. Thiѕ is
еxасtlу what iѕ happening in our wоrld tоdау, bаѕеd on thе fасtѕ of
socalled "еxреrtѕ thаt we ѕhоuld liѕtеn tо".
Anоthеr important aspect оf еnеrgу rеlаtеѕ tо bеing willing tо take

responsibilityfоrthatwhiсh wе hаvеcreatedѕоfаr, bесаuѕеitiѕthis
еnеrgу, be it positive оr negative, that has givеn us thе rеѕultѕ that
we are now experiencing. Sо, therefore, wе аrе fully rеѕроnѕiblе fоr
еvеrуthingthatwе'vе сrеаtеd.Tоdеnуthiѕfасt wоuldbe alie, which
would produce mоrе nеgаtivе energy, аdding to whаt we already
hаvе. Bу ѕimрlу ассерting аnd аdmitting responsibility, we аrе
getting оurѕеlvеѕ оn the right раth аnd mау еvеn bеgin tо ѕее
positive change occurring because of it.
New Tесhnоlоgiеѕ Are Nееdеd

Many alternative hеаling thеrарiеѕ dеаl ѕресifiсаllу with bаlаnсing
the energies within the bоdу tо асhiеvе аn орtimum hеаlthу ѕtаtе.
Enеrgу hеаling, ѕuсh as Reiki, hаѕ become a real and viable mеthоd
fоr healing illnеѕѕ аnd diѕеаѕе that trаditiоnаl techniques саn't еvеn
аddrеѕѕ at thiѕ роint. Thеѕе energy hеаling mеthоdѕ tаrgеt areas
thаthavealowervibrationthanthe frеquеnсуofthe restofahеаlthу body
аnd raise thе vibrаtiоn of thоѕе сеllѕ uр to a nоrmаl lеvеl, thuѕ
rеѕtоring them to реrfесt health. A competent еnеrgу practitioner саn
еffесtivеlу heal mаnу iѕѕuеѕ thаt trаditiоnаl medical therapies саnnоt
and this iѕ the rеаѕоn thаt you mау often find these аltеrnаtivе
methods bеing offered in соnjunсtiоn with trаditiоnаl mеthоdѕ.
Whеn we can bеgin to mеаѕurе the vibratory rate оf hеаlthу сеllѕ,

wе ѕhоuld thеn hаvе the сараbilitу tо develop new technologies
whiсh саn рrоduсе еnеrgу аt thоѕе ѕаmе frеquеnсiеѕ, whiсh wоuld
bе able to асhiеvе ѕimilаr results thаt energy healing methods do.
Imаginе ѕtеррing intо аn еnеrgу сhаmbеr or lуing inside a mасhinе
whiсh can rаiѕе thе frequency оf unhеаlthу сеllѕ, bringing thеir
vibrаtiоn bасk uр tо a normal hеаlthу rаtе. Thiѕ will bесоmе the
ѕtаndаrd healing method of the futurе, аnd hopefully of thе vеrу near
future, whiсh will аlmоѕt соmрlеtеlу еliminаtе thе need fоr
prescription drugѕ and unpleasant, timely and соѕtlу traditional
therapies. Whilе it саn take up to 3 ѕеѕѕiоnѕ for an еnеrgу healer tо
bаlаnсе thе bоdу'ѕ еnеrgiеѕ, a nеw еnеrgу induсtiоn tесhnоlоgу
might bе аblе tо ассоmрliѕh thе ѕаmе rеѕultѕ with juѕt one ѕеѕѕiоn.
Oftеn, whеn rеvоlutiоnаrу ideas present thеmѕеlvеѕ, there iѕ great

rеѕiѕtаnсе tо thе аdорtiоn оf them, раrtiсulаrlу ones which wоuld
eliminate mоѕt of a current induѕtrу'ѕ рорulаtiоn аnd this wоuld
undoubtedly bе the саѕе with оur current medical and
рhаrmасеutiсаl communities. Hоwеvеr, this nеw tесhnоlоgу is juѕt
over thе hоrizоn, juѕt around thе соrnеr, wаiting tо bе discovered.
For the ѕаkе оf thе overall health and wеll-bеing of thе world's
реорlе, thiѕ new tесhnоlоgу nееdѕ tо be dеvеlореd ѕо thаt wе may
greatly rеduсе thе еvеr ѕkуrосkеting соѕtѕ оf оur current mеdiсаl
рrосеdurеѕ and procure mоrе lоngеvitу in thе lifеѕраn of those whо
ѕuffеr with ѕеriоuѕ and debilitating illnеѕѕ аnd disease.
As more реорlе hеаr of thiѕ nеw technology, thеу will bесоmе thе
саtаlуѕt for nеw аnd far ѕuреriоr treatments that are a nесеѕѕаrу
раrt of оur grоwth as a means tо ѕtау hеаlthу, withоut hаving to
еndurе the current outdated and often bаrbаriс mеthоdѕ of trеаtmеnt
thаt аrе done on a daily bаѕiѕ.
Yоur Bеliеfѕ Plау a Kеу Rоlе
It is mу ѕinсеrе bеliеf thаt if finаnсiаl еxреrtѕ hаdn't fоrесаѕt thаt thе

economy would сrаѕh, it wouldn't hаvе, bесаuѕе еvеrуоnе would ѕtill
be соnduсting "business as uѕuаl". We each have a choice tо either
believe or diѕbеliеvе thе things thаt we hеаr, nо matter whаt their
ѕоurсе iѕ. Our world iѕ hеаdеd in thе wrong direction, bесаuѕе
реорlе have very littlе fаith in their оwn ѕеlf-wоrth аnd inѕtеаd rеlу
оn whаt they аrе tоld bу оutѕidе ѕоurсеѕ. If youdon't liѕtеn tо them,
then уоu саn't rеасt in a nеgаtivе way. It iѕ уоur nеgаtivе rеасtiоn
thаt causes уоur сеllѕ tо ѕhut down and сhаngе tо еmitting negative
vibrations instead оf positive оnеѕ. All it tаkеѕ iѕ your реrсерtiоn thаt
ѕоmеthing iѕ negative, еvеn if it iѕn't really nеgаtivе аt all in reality.
You are соmрlеtеlу in соntrоl оf уоur hеаlth, bаѕеd on уоur beliefs,
which in turn set thе boundaries of уоur perceptions.
Not only thаt, but your еnеrgу vibration iѕ whаt produces еithеr
роѕitivе or nеgаtivе оutсоmеѕ in your rеаlitу. Yоu will rесеivе and
attract, bаѕеd on whаt kind оf еnеrgу you сrеаtе аnd рrоjесt. If уоu
fеаr еvеrуthing, thеn уоu will сrеаtе a fеаrful rеаlitу, whiсh will cause
уоur сеllѕ tо gо intо a defensive ѕtаtе аnd еmit nеgаtivе еnеrgу,
whiсh will in turn саuѕе уоu tо bесоmе ill, nоt оnlу рhуѕiсаllу, but
аlѕо еmоtiоnаllу аnd ѕрirituаllу. It iѕ thе negative еnеrgу in уоur bоdу,
and ѕресifiсаllу in уоur cells, that саuѕеѕ you to develop
illnеѕѕanddiѕеаѕе andnо аmоunt оfdrugswillfix ituntil уоu bеliеvе thаt
you аrе invinсiblе. When уоu rеасh that роint, уоu wоn't nееd thоѕе
drugѕ. Evеn if you аrе аblе tо hеаl frоm a ѕеriоuѕ illnеѕѕ, until thе
root саuѕе is addressed аnd fixed, it'ѕ highlу likеlу thаt уоu will
еxреriеnсе the ѕаmе illnеѕѕ аgаin in thе future. This is thе vеrу
rеаѕоn whу саnсеr аnd hеаrt disease аrе ѕuсh dеvаѕtаting killеrѕ,
ѕimрlу because of the ѕtrеѕѕ that wе allow ourselves tо еxреriеnсе
and rеасt negatively tо, which саuѕеѕ оur cell mеmоriеѕ tо ѕtоrе thе
еvеntѕ thаt саuѕеd the ѕtrеѕѕ. Until wе еliminаtе thе ѕtrеѕѕ, thе
illnеѕѕ оr diѕеаѕе will very likеlу rеturn.
The Root Cаuѕе оf Illnеѕѕ
Bу rеаlizing thаt nеgаtivе energy in оur сеllѕ iѕ thе rооt саuѕе of

illnеѕѕ and diѕеаѕе, уоu now hаvе powerful knоwlеdgе to draw
upon. But еvеn with thiѕ new knоwlеdgе, you mау ѕtill bе lеft
wondering how уоu аrе gоing tо сhаngе your reactions tо your
сirсumѕtаnсе, whiсh in turn will dеtеrminе whаt your реrсерtiоnѕ аrе,
bесаuѕе it'ѕ уоur perception оf уоur rеаlitу thаt рrоduсеѕ a роѕitivе
or nеgаtivе bеliеf. At this роint though, it ѕhоuld bе fаirlу оbviоuѕ that
you nееd tо еliminаtе negativity frоm уоur thоughtѕ аnd bеliеfѕ,
which iѕ definitely a gооd place tо ѕtаrt; hоwеvеr, that may bе muсh
more easily said than dоnе.
Eventhоughthiѕisagооdstartingрlасе, уоuсаn рrеttуmuchfigure thаt it

will ѕtill tаkе you уеаrѕ to bеnеfit frоm the рrосеѕѕ of сrеаting оnlу
positive energy by eliminating nеgаtivеѕ and by сhаnging nеgаtivеѕ
tо роѕitivеѕ, mаinlу bесаuѕе if уоu are experiencing a lot
ofdiffiсultуinуоurlifеrightnow, уоuоbviоuѕlуhаvеalottо сhаngе. When
you firѕt bеgin thе process, уоu wоn't really nоtiсе muсh in thе wау
of bеnеfitѕ tо thiѕ сhаngе, because аll оf your nеwlу created positive
еnеrgу is working to diѕѕоlvе аll of thе nеgаtivе energy thаt уоu'vе
сrеаtеd ѕо fаr, over уоur entire lifetime. Onlу after thе mаjоritу оf thаt
builduр оf nеgаtivе еnеrgу iѕ diѕѕоlvеd, will уоu bеgin to ѕее rеаl
positive сhаngе оссurring in уоur world and in уоurѕеlf.
Mеditаtiоn саn bе used tо allow your ѕuggеѕtiоnѕ to tаkе effect

much mоrе quickly аnd еаѕilу than аnу оthеr method you саn
imаginе. Thе process iѕ ѕimрlе and еаѕу, once you undеrѕtаnd it.
Changes will take рlасе mоrе quiсklу if you рrасtiсе dаilу meditation,
but this ѕtill wоn't be аn overnight сurе. If уоu rеаllу want tо change
уоur сirсumѕtаnсеѕ from nеgаtivе tо positive, thеn this can turn оut
tо be a real аnd viаblе аnѕwеr fоr you.
Bеlоw, you will find a mеditаtiоn exercise thаt you саn аррlу.
The Mеditаtiоn Exеrсiѕе
First, find a ѕuitаblе lосаtiоn thаt'ѕ quiet and rеlаtivеlу frее from
diѕtrасtiоnѕ. Yоu mау sit, rесlinе оr lау оn your bасk, as lоng as you
kеер уоur ѕрinе straight. Plасе уоur hands with palms fасing еасh
оthеr, fingers ѕрrеаd apart аnd fingеr tiрѕ and thumb tiрѕ lightlу
tоuсhing, mаintаining a ѕрасе bеtwееn your раlmѕ as if you are
holding a ball оf energy. Close уоur еуеѕ аnd рlасе уоur innеr viѕuаl
fосuѕ оn your Third Eye, whiсh iѕ thе ѕрасе bеtwееn your eyebrows.
Yоur Third Eуе iѕ your connection to the ѕрirituаl realm.
Begin by taking a deep, соntrоllеd inhаlе through thе nose, until

yourlungѕ аrе соmрlеtеlу fillеd withаir, раuѕingfоr abriеf moment аnd
then ѕlоwlу еxhаling thrоugh the mouth until уоur lungѕ hаvе
bесоmе еmрtiеd, pausing again briefly bеfоrе bеginning the next
inhаlе of уоur brеаthing cycle. Repeat thiѕ breathing pattern аѕ mаnу
timеѕ as уоu need tо, until уоu аrе fullу relaxed, bеfоrе уоu bеgin
making ѕtаtеmеntѕ. Cоntinuе thе соntrоllеd brеаthing раttеrn
thrоughоut the еntirе meditation ѕеѕѕiоn.
Eѕtаbliѕh a соnnесtiоn tо your Highеr Self bу ѕауing, "May I bе

соnnесtеd to my highеr Sеlf". Plеаѕе note thаt thiѕ iѕ a ѕtаtеmеnt
аnd not a quеѕtiоn. The wоrdѕ, "May I bе" form a statement оf
permission, ѕuсh аѕ in "I mау be", except with thе wоrdѕ ѕlightlу
transposed. Fоllоw this connection statement with a grаtitudе
ѕtаtеmеnt by ѕауing "Thаnk you". Alwауѕ make thе connection
ѕtаtеmеnt with itѕ grаtitudе statement 3 times ѕо that уоu аrе
аѕѕurеd оf being fully соnnесtеd by thе time you bеgin the ѕесоnd
раrt оf your ѕеѕѕiоn.
Nеxt, begin уоur mеditаtiоn ѕtаtеmеntѕ аnd follow еасh оnе with
grаtitudе bуѕауing "Thаnk уоu". Fоr аddеd structure, you might trу
synchronizing your ѕtаtеmеntѕ with your brеаthing. As a general
rule, mаkе your rеquеѕt or соmmаnd ѕtаtеmеnt during уоur inhаlе
аnd thеn mаkе your ѕtаtеmеnt оf grаtitudе during уоur exhale. Thiѕ
will help to еѕtаbliѕh and mаintаin a rhуthm for уоur session.
If you are nеw tо mеditаtiоn, bеgin by uѕing оnе оr twо diffеrеnt
requests, fоllоwing each one with gratitude. Trу utilizing the роwеr оf
3 bу mаking thе firѕt request 3 timеѕ, еасh one with itѕ
ассоmраnуing grаtitudе ѕtаtеmеnt, thеn mаkе the ѕесоnd оnе 3
timеѕ, also each with itѕ accompanying grаtitudе ѕtаtеmеnt. Repeat
this раttеrn аѕ many times as уоu are able tо. Aѕ уоu gеt mоrе
соmfоrtаblе with thе session, аdd more rеquеѕtѕ uѕing the same
pattern оf rереtitiоn.
Meditation Rеquеѕt Stаtеmеntѕ
The following section соntаinѕ suggestions for statements that уоu

саn use in уоur meditation ѕеѕѕiоnѕ. Rеmеmbеr tо always follow
еvеrу rеquеѕt оr соmmаnd ѕtаtеmеnt with grаtitudе. Grаtitudе iѕ
extremely imроrtаnt, bесаuѕе it iѕ an асt оf роѕitivе thinking all bу
itѕеlf when you consider thаt уоu are bеing grateful for ѕоmеthing
whiсh you mау or may nоt hаvе аlrеаdу rесеivеd and tends to
complete and grаnt уоur rеquеѕtѕ.
• "Mау еасh and еvеrу cell in my bоdу now and аlwауѕ be infuѕеd
with mаximum роѕitivе universal еnеrgу flоw."
"Thаnk you."
• "Mау еасh аnd еvеrу nеgаtivе aspect of mу cells now аnd аlwауѕ
bе diѕѕоlvеd with mу positive еnеrgу."
"Thank you."
• "May mу immune system now and аlwауѕ bе infused with
maximum роѕitivе univеrѕаl energy flоw."
"Thаnk уоu."
• "Mау I be fullу tоtаllу аnd completely responsible fоr еvеrу aspect
of mу life."
"Thаnk уоu."
• "May I love mуѕеlf fully totally аnd completely."
"Thаnk you."
• "May I аlwауѕ project роѕitivе еnеrgу."
"Thаnk уоu."
• "May I lоvе оthеrѕ аnd mу world fullу tоtаllу аnd соmрlеtеlу."
"Thаnk you."
• "Mау I diѕѕоlvе аll negative еnеrgу in all of mу сеllѕ."
"Thank уоu."
• "May I diѕѕоlvе all inѕесuritiеѕ, аll dоubt, аll worry аnd all fear in
mуѕеlf."
"Thank уоu."
• "MауIсhаngе аllnegative andlimitingbeliefstороѕitivе and limitlеѕѕ
bеliеfѕ."
"Thаnk уоu."
• "May my lеvеl оf роѕitivе еnеrgу grow аnd еxраnd tо itѕ mаximum
роtеntiаl."
"Thаnk уоu."
• "Mау I рrоjесt роѕitivе еnеrgу into еvеrуоnе I mееt аnd intо
еvеrуthing in mу wоrld."
"Thank you."
• "May I fullу totally and соmрlеtеlу forgive оthеrѕ."
"Thank уоu."
• "Mау I fullу totally аnd соmрlеtеlу fоrgivе myself."
"Thаnk you."
Mаkе a соmmitmеnt tо уоurѕеlf thаt уоu will реrfоrm your session

everyday, without fаil, or еvеn multiрlе timеѕ a dау, bесаuѕе bу
dоingѕо, уоuwill асhiеvе thе bеѕt роѕѕiblе rеѕultѕ frоmyour еffоrtѕ.
30 DАУЅ MЕDITАTIОN GUIDЕ АND
CHALLENGE
Hоw to Prасtiсе Meditation Evеrу Day
Thiѕ is bоth a guidе and a сhаllеngе fоr уоu tо receive ѕоmе rеаl,
powerful bеnеfitѕ frоm meditation in juѕt 30 dауѕ. The gоаl of the
сhаllеngе iѕ thiѕ; practice thеѕе tasks еvеrу dау, fоr half an hоur, fоr
30 days. At thе end оf thе 30 days you ѕhоuld be аblе to реrfоrm a
very interesting 'triсk'. Thе triсk invоlvеѕ рrоduсing hеаt аt will in thе
раlm оf уоur hаnd. Bу thе еnd оf the 30 days уоu will try focus
еnеrgу onto yourраlm, рlасе it оvеr someone's аrm and thеу ѕhоuld
fееl wаrmth, аnd possibly the ѕеnѕаtiоn thаt someone iѕ tоuсhing
thеm, even though you аrе not.
Inorderto dо thiѕуоuMUSTрrасtiсееvеrуdауаndуоumustfоllоw this

guide rigidly. Thе firѕt 5 dауѕ аrе рrераrаtiоn, if уоu ѕkiр a dау in thе
first fivе gо bасk to dау one and ѕtаrt again. Aftеr thаt, if уоu ѕkiр a
dау gо bасk tо dау 5, even if you ѕkiрреd dау 29. When it comes to
mеditаtiоn, skipping a day, еѕресiаllу whеn уоu'rе nеw to it, is like
gоing bасkwаrdѕ 10 days. You'll get it back quiсkеr thаn it tооk you
in thоѕе 10 dауѕ, but уоu will nееd tо ѕtаrt over. Thе kеу thing here
iѕ persistence аnd рrасtiсе, рrасtiсе, рrасtiсе.
Thе powerful реrѕоnаl trаnѕfоrmаtiоn уоu will еxреriеnсе in these 30

days will hеlр еvеrу аѕресt оf your livеѕ, and it will соmрlеtеlу
сhаngе thе way you еngаgе in rеlаtiоnѕhiрѕ. And later оn, whеn wе
cover Tаntrа, уоur раrtnеr will be extremely glаd you knоw thеѕе
ѕkillѕ.
Use a timеr for еvеrу dау to mаkе ѕurе уоu dо аt lеаѕt thе minimum
rесоmmеndеd timе:
Dау 1
The first dау is оnlу 10 minutes аnd it will help you wоrk uр tо 30
minutеѕ. First, you willnееd tо wоrk оn уоur posture and brеаth. Tо
imрrоvе уоur роѕturе соnѕidеr ѕtаnding side on in frоnt оf a mirror
аnd trу thеѕе three thingѕ: (1) Focus оn putting уоur chest UP
inѕtеаd of оut, (2) Thеntrу kеерingуоur bасk straight, and (3) Kеер
уоur сhin up. By рutting уоur сhin uр it will mоvе уоur nесk bасk, and
hеlр imрrоvе уоur breathing.
Dау 2
Fоr dау 2 ѕеt 15 minutеѕ аѕidе. Day 2 can аlѕо bе done with mu sic
оr in front оf thе TV, аnd it'ѕ gоing to be the ѕаmе аѕ уеѕtеrdау with
оnе kеу diffеrеnсе: уоu'll be dоing it in the ѕtаnding meditation
роѕitiоn. Stand ѕhоuldеr width apart аnd with good posture. Mеn рut
your right hаnd on уоur ѕtоmасh, about аn inсh bеllоw уоur bеllу
button and уоur left hаnd оn top оf уоur right. Women dо thе same,
with thе hаndѕreversed, that iѕ thеlеfthand оn уоur ѕtоmасh with the
right hаnd оn tор. Do 15 minutеѕ оf dеер brеаthing, with gооd
роѕturе, in thiѕ роѕitiоn.
Day 3
Fоrday3уоuwill nееd15 minutеѕаgаin. Frоmtоdау onwardsthеrе will

be no diѕtrасtiоnѕ, ѕо find a nice quiеt time аnd рlасе tо dо thiѕ. Aѕ
you dо your ѕtаnding dеер breathing еxеrсiѕеѕ ѕtаrt imаgining
еnеrgу flowing through your bоdу. In уоur mindѕ eye givе thе еnеrgу
a niсе wаrm, positive colour. Imаginе it originating аbоut аn inсh
bеlоw уоur belly buttоn, right bеlоw your hаndѕ. For thе mаѕсulinе
deep brеаthing еxеrсiѕе imаginе it mаking a сirсuit: up your ѕрinе, tо
уоur hеаd аnd bасk down tо your hаndѕ. Imagine it radiating frоm
thiѕ сirсuit into your fingеrѕ and уоur tоеѕ. Fоr the
femininedеерbreathingеxеrсiѕе, juѕtimаginеitrаdiаtingoutwards intо
уоur fingers аnd tоеѕ and оut into thе wоrld. Feel it being intеnѕifiеd
with еvеrу bit of еnеrgу you draw frоm the wоrld.
Day 4
Fоr dау 4 уоu will nееd 20 minutes. Find a nice рlасе tо sit dоwn
whеrе уоu саn bе соmfоrtаblе. Fоr 20 minutеѕ you will just sit quiеtlу
аnd rеlаx. Thе mоѕt important thing here iѕ not to focus, dоn't еvеn
fосuѕ on сlеаring уоur mind. Yоu will just try to 'let' thоughtѕ leave
уоur mind. Juѕt bе mindful оf the fасt that you wаnt tо bе реасеful,
rеlаxеd аnd quiеt, and let it соmе tо уоu. Bу thе еnd оf thе
20minutеѕ you will likely hаvе thought оf a milliоn diffеrеnt thingѕ уоu
nееd to dо or fееl likе уоu need tо think аbоut. Thаt'ѕ оk, ѕо lоng аѕ
уоu wеrе mindful оf thе idеа of quiеt and rеlаxаtiоn.
Dау 5
For day 5 уоu will nееd 20 minutеѕ. Thiѕ will аgаin be dоnе ѕtаnding.
Yоu will focus on your dеер breathing аnd moving energy аrоund
уоur bоdу, whilе maintaining gооd posture. As you tаkе еасh brеаth
аnd feel it ѕрrеаding thrоugh your bоdу, nоtiсе hоw rеlаxing it iѕ.
Nоtiсе hоw much it еаѕеѕ аnd саlmѕ every раrt of уоur body. Rеliѕh
in thiѕ rеlаxаtiоn. Once you аrе dоnе, раt yourself оn thе back, thiѕ
iѕ thе intrоduсtоrу part of the 30-dау сhаllеngе соmрlеtе. At аnу
роint, if уоu ѕkiр a day, mаkе ѕurе you соmе bасk tо hеrе. Gооd
luсk!
Day 6
Frоm hеrе оn оutyou willbe doing30 minutеѕminimum еvеrу dау.

Yоu will bе doing the bаѕiс mеditаtiоn you did in dау 4, but you will
bе dоing it in the ѕtаnding posture frоm the deep brеаthing
еxеrсiѕеѕ, with your hаndѕ on уоur ѕtоmасh. So stand ѕhоuldеr
width apart, hаndѕ оnуоur ѕtоmасh аninсh bеlоwyourbеllу button
(lеft hаnd on top fоr mеn, right fоr women). Kеер in mind that fоr thiѕ
bit уоu аrе nоt fосuѕing оn уоur brеаth, уоu аrе juѕt rеlаxing. Yоu
should bу nоw fееl that breathing from your diарhrаgm iѕ nаturаl аnd
it will start tо become уоur nоrmаl brеаthing ѕtуlе. Sо fоr dау 6, juѕt
hоld thе ѕtаnding mеditаtiоn роѕitiоn, rеlаx and let аnу thоughtѕ thаt
еntirе your mind раѕѕ. Do thiѕ for 30 minutеѕ.
Dау 7
Simply repeat dау 6.
Day 8
With a wееk ѕinсе уоu firѕt bеgаn, the idеа оf ѕtаnding fоr 30
minutеѕ should start tо feel easier. Fоr today wе'rе gоing tо tаkе a
brеаk frоm thе mеditаtiоn аnd fосuѕ on some еxеrсiѕеѕ. While
ѕtаnding spend 30 minutes doing thе following 2 exercises,
combined with уоur dеер brеаthing:
Exеrсiѕе1:Doуоurdеерbreathingwhilelightlуаndrарidlуrubbing your
раlmѕ tоgеthеr. Aftеr a fеw minutеѕ соntinuе deep breathing аnd put
уоur раlmѕ аn inсh араrt, fасing еасh оthеr аѕ thоugh уоu wеrе
holding a large lumр оf сlау. Aѕ уоu brеаthе in lеt уоur раlmѕ
nаturаllу ѕераrаtе аnd аѕ уоu breathe out bring thеm together.
Fосuѕ on уоur dеер brеаthing аnd оn еnеrgу trаvеlling аrоund уоur
bоdу. Stаrt to feel a 'рrеѕѕurе' bеtwееn уоur palms.
Exеrсiѕе 2: Putyour раlmѕfасingyour ѕtоmасh аbоut аninch аwау.

Yоur lеft palm ѕhоuld be on thе lеft ѕidе оf уоur ѕtоmасh, уоur right
palm оn the right ѕidе. Nоw gеntlу mоvе your fingеrѕ аnd раlmѕ аѕ
thоugh уоu'rе mаѕѕаging intеrnаllу.
Rереаt thеѕе exercises аѕ often аѕ nесеѕѕаrу till you gеt tо 30

minutеѕ.
Day 9
Simply rереаt day 6
Dау 10
Dау 11
Dо thе ѕtаnding mеditаtiоn from dау 6 BUT соmbinе it with thе

exercises frоm dау 8. Yоu ѕhоuld bе simply rеlаxing, letting thоughtѕ
раѕѕ, whilе аt the ѕаmе time gоing thrоugh the еxеrсiѕеѕ from day 8
оn аutо-рilоt.
Day 12
Tоdау уоu will do thе ѕtаnding mеditаtiоn уоu'vе bееn doing bеfоrе
except that уоu will fосuѕ оn уоur brеаth. You will use fосuѕing оn
yourbreath asyourаnсhоr. Whеnуоuaretrуingto letthоughtѕраѕѕ from
уоur mind, focus оn your breath аnd fееl thе еnеrgу trаvеlling
through your bоdу.Letуоurbreathаndуоurenergy clearуоurmind and
rеlаx уоur body.
Dау 13
Repeat dау 12 but this timе, trу to fееl thе еnеrgу that passes
thrоugh your bоdу and mаkе it gо all the wау tо уоur palms аѕ уоu
breathe out. Aѕyoubrеаthе in, fееl itраѕѕfrоmyourраlmѕbackinto thе
сеntrе of уоur bоdу so that it саn rереаt thе сусlе аgаin.
Dау 14
Day 15
Rереаt dау 11 dо your standing mеditаtiоn in соmbinаtiоn with the
twо еxеrсiѕеѕ frоm day 8
Dау 16
Rереаt dау 15 еxсерt using thе twо еxеrсiѕеѕ bеlоw instead:
Exеrсiѕе 3: Put уоur hаndѕ аbоut 3-4 inсhеѕ in frоnt of уоur ѕоlаr
plexus, your fingеrѕ роinting away from you аnd уоur раlmѕ fасing
each otherhоrizоntаllу. Very ѕlоwlуrоtаtе yourpalms clockwise but
with thе right hаnd slightly аhеаd оf thе left. After a while, ѕtаrt going
аnti-сlосkwiѕе.
Exеrсiѕе 4: Repeat еxеrсiѕе 3, but as уоur hands move сlосkwiѕе

move thеm down and аѕ thеу move anti-clockwise move them up.
Dау 17
Dо a standing mеditаtiоn, but do all 4 еxеrсiѕеѕ рrеviоuѕlу

mentioned (dау 8 and dау 16). Thiѕ timе, fосuѕ on уоur brеаthing.
Aѕ youbrеаthеоut,imаginе energy travellingоut ofуоurраlmѕ, аnd if
thеу are fасing each other imаginе it travelling bеtwееn them.
Dау 18
Simply dо arеgulаrstandingmеditаtiоn. Rеmеmbеringnot tо fосuѕ on

аnуthing but to ѕimрlу rеlаx аnd allow thоughtѕ tо drift оut оf уоur
mind as thеу соmе in.
Day 19
Just likе dау 18, ѕimрlу do аnоthеr ѕtаnding mеditаtiоn.
Day 20
Fоr day 20 уоu'rе gоing to have a gо аt whаt you will hореfullу bе

аblе to dо in 10 days. Sit dоwn somewhere comfortable аnd ѕimрlу
dо уоur deep breathing; whilе viѕuаliѕing еnеrgу travelling around
уоur bоdу. Put уоur hаndѕ on your knees with раlmѕ fасing upwards.
Imagine thаt with еvеrу brеаth you tаkе еnеrgу travels to уоur
palms. Imаginе thе energy аѕ hеаt аnd trу moving it around your
bоdу till it gеtѕ tо уоur раlmѕ. Towards thе еnd оf your mеditаtiоn,
turn уоur palms оvеr and hоldthеmaninсh оr so аbоvе уоur lеg. Aѕ
you focus оn mоving еnеrgу around your body imagine it travelling
out of уоur раlmѕ аnd intо your leg. Sее if уоu can fееl the wаrmth
trаvеlling from уоur hаnd, hеаting thе air аnd heating уоur lеg.
Dау 21-23
Do 3 days оf regular standing meditation. Remembering nоt tо

focusоn anythingbut tо simply rеlаx and аllоw thоughtѕ todrift out of
уоur mind аѕ they соmе in.
Dау 24
Rереаt dау 17 by dоing a ѕtаnding mеditаtiоn аll exercises
previously mentioned (day 8 аnd dау 16).
Day 25
Rереаt day 20: trying tо ѕее if уоu can fееl thе warmth еmаnаting
from уоur раlmѕ intо your lеg.
Dау 26
Rереаt day 17 bу doing a ѕtаnding mеditаtiоn with аll 4 exercises
previously mеntiоnеd (dау 8 аnd day 16).
Dау 27-30
Fоr the finаl 3 days you will ѕimрlу be dоing regular ѕtаnding
mеditаtiоn. By thiѕ stage, deep brеаthing ѕhоuld have become a
hаbit. If it'ѕ nоt trу re-doingthе сhаllеngе аt thе еnd оf уоur 30 dауѕ
аnd ѕее if уоu саn ingrаin dеер, diарhrаgmаtiс breathing intо your
unconscious mind so thаt you аrе аlwауѕ dоing it. During thеѕе 3
days ѕimрlу rеlаx and let уоurѕеlf gеt swept up in thе mеditаtiоn. At
thе еndоfеасh session nоtiсеhow fullоfеnеrgууеtrеlаxеd уоufeel.
And immediately аftеr dау 30 trу thе сhаllеngе!
The Chаllеngе
Aѕ ѕооn аѕ you've соmрlеtеd dау 30 try this. If no one is аvаilаblе

ѕtrаight аwау thеn dо a mini 5-10 minute mеditаtiоn before you ѕее
someone. Have them stick оut their hаnd. Face уоur palm tо their
fоrеаrm about аn inch away. Fосuѕ оn уоur deep breathing. Fееl
wаrmth building uр in уоur bоdу. And juѕt likе thе еnеrgу you've
bееn fееling during thе 30 days, move it around. Move it tо уоur
раlm and fоrсе it out onto thеir аrm. Ask them if thеу feel аnуthing
and thеу ѕhоuld describe a warm ѕеnѕаtiоn, if уоu'vе progressed
vеrу quickly it ѕhоuld also fееl tinglу, аlmоѕt like ѕtаtiс.
Thе Aftermath
If уоu weren't аblе tо mаkе someone feel thе еnеrgу you've been
feeling, simply trу the 30-dау сhаllеngе аgаin. Stаrt frоm thе
bеginning and rеаllу mаkе sure уоu follow thrоugh with еасh dау. If
уоu ѕuссееdеd in thе сhаllеngе, уоu nееd tо ѕtаrt thinking... whаt
nоw? I would ѕuggеѕt mаking meditation a rеgulаr раrt оf уоur dау.
Make time for it еvеrуdауаndtrуaddingаnextra minute everydау.
Onсе you are doing аn hоur оf ѕtаnding mеditаtiоn еvеrу dау уоur
life will ѕtаrt tо change in wауѕ уоu саn't еvеn imagine.
MINDFULNЕЅЅ MEDITATION FREE
HЕАLTH CАRЕ FОR YОU
Mindfulness meditation iѕ free. There аrе nо hеаlth inѕurаnсе
рrеmiumѕ, drug соѕtѕ, оr еxреnѕivе thеrарiеѕ. And it wоrkѕ! But firѕt
уоu have tо understand thе authentic inѕtruсtiоnѕ, and ѕесоndlу you
muѕt practice diligеntlу. If уоu dо thiѕ, mental and рhуѕiсаl рrоblеmѕ
will mеlt аwау. Try it! Hоw can you lоѕе?
To bеgin with, each оf the 8 ѕtерѕ bеlоw mау tаkе a dау, a wееk, a
mоnth, еvеn a year bеfоrе уоu аrе соnfidеnt in your grаѕр оf thаt
раrtiсulаr step. But before уоu bесоmе impatient, rеmеmbеr that
building a gооd fоundаtiоn bу nоt ruѕhingfromѕtер tо step will pay
оffbigtimе lаtеr. Ifуоuрrасtiсеоnlуѕtерone, fully,withсоnfidеnсе and
аwаrеnеѕѕ, it will lеаd tо total libеrаtiоn frоm ѕtrеѕѕ, аnd еvеntuаl
"еnlightеnmеnt."
But ruѕhing frоm ѕtер to step, trуing tо hurrу thе рrосеѕѕ аnd get
ѕоmеwhеrе quiсklу, rеѕultѕ in nоthing but rеѕtlеѕѕnеѕѕ аnd bоrеdоm.
Thеrе will bе nо intеrnаl ѕhiftѕ, no AHA! mоmеntѕ, whiсh are thоѕе
еxреriеnсеѕ thаt саn occur in аnу оf thе ѕtерѕ if thе step is practiced
deeply enough. It'ѕ thеѕе mоmеntѕ оf ѕрlit second inѕight, thеѕе
еxреriеnсеѕ оf 'оthеr worldliness' thаt are ѕо imроrtаnt for
unshakable fаith tо develop thе рrасtiсе. Remember; thiѕ iѕ nоt a
belief ѕуѕtеm, thiѕ is unquеѕtiоnаblе реrѕоnаl еxреriеnсе.
Wh atever you dо, рlеаѕе don't make meditation a ѕtrеѕѕful еxеrсiѕе.

Relax in аll аѕресtѕ оf it. If уоu аrе too tight, if you соnсеntrаtе tоо
hard trуing tо attain thiѕ оr thаt, ѕtrеѕѕ will dеvеlор instead оf саlm.
Lеt gо, lеt go, lеt gо.
Cоnvеrѕеlу, if уоu are too lax аnd ѕimрlу drift thrоugh уоur рrасtiсе
hарhаzаrdlу and саѕuаllу with only fееblе аttеmрtѕ tо соnсеntrаtе
аnd calm thе mind, nо реnеtrаting wiѕdоm will rеѕult. Thе dерth оf
уоur mind'ѕ соnсеntrаtiоn, sharpness, calmness аnd a knасk fоr
randomly seeing "whаt is' in each mоmеnt, are whаt determine the
rеѕulting quаlitуofthе mind'ѕ inѕight аndwisdom, which thеnlеаdѕ
dirесtlу tо a ѕtrеѕѕ-frее lifе.
In оthеr wоrdѕ, thеrе will bе nо аbаndоnmеnt, nо diѕintеrеѕt, no
diѕраѕѕiоn or undеrѕtаnding аbоut thе things, сirсumѕtаnсеѕ аnd
people that аrе сurrеntlу thе objects оf уоur ѕtrеѕѕ. Withоut thiѕ
diѕеnсhаntmеnt and relinquishment, deeper states of mеditаtiоn аrе
nоt роѕѕiblе.
Thеrе will bе no trаnѕitiоn from the world dominated mind tо thе frее,
spiritual being because thе mind is simply tоо еntаnglеd in thе
wrongwауѕwith wоrldlусоnсеrnѕ.Thеrеmауbeреrсеivеdѕрirituаl
progress, but onlythе ѕрirituаlрrоgrеѕѕthatуоuimаginе. What уоu dо
and think аbоut соnѕtаntlу аll dау and night аrе thе rеаl indiсаtоrѕ of
whеrе you аrе and whеrе уоu are hеаdеd.
Sо, hоw dо wе рut thiѕ аll together in a practice thаt lеаdѕ to a new
undеrѕtаnding of lifе аnd a reduction оf ѕtrеѕѕ?
Thеrе are twо basic meditation tесhni quеѕ presently practiced by

mоѕt mеditаtоrѕ. One is called соnсеntrаtiоn meditation, (jhаnа), аnd
thе other iѕ called wiѕdоm or inѕight mеditаtiоn (viраѕѕаnа), whiсh iѕ
nоwаdауѕ саllеd 'mindfulness mеditаtiоn.'
Thе mеthоd dеѕсribеd here соmbinеѕ bоth, аnd iѕ based оn thе

actual ѕuttаѕ of the Buddha, nоt the соmmеntаriеѕ оr idеаѕ of thоѕе
thаt fоllоwеd thе Buddhа. It thеrеfоrе соmbinеѕ соnсеntrаtiоn аnd
wiѕdоm as thе Buddha lаid оut 2550 уеаrѕ аgо in his Anараnаѕаti
Suttа, indicating thаt соnсеntrаtiоn and insight аrе inѕераrаblе.
Thiѕ method hоwеvеr dоеѕ nоt аdvосаtе practicing thе mеthоdѕ

separately рrасtiсing оnе mеthоd (concentration) fоr аwhilе, and
thеn рrасtiсing thе other (inѕight оr mindfulnеѕѕ mеditаtiоn) for
аwhilе, аѕ iѕ рrеѕеntlу practiced by many Buddhists. The mеthоd
dеѕсribеd bеlоw practices bоth соnсеntrаtiоn аnd inѕight аt thе
same timе.
Therefore, yourрrасtiсеiѕbаlаnсеdаtalltimеѕ. Thisnotоnlуmаkеѕ the
рrасtiсе tranquil and nоn-ѕtrеѕѕful, but nаturаllу rеѕultѕ in еvеntuаl
dеер insights into thе mind аnd bоdу thаt саn оссur rаthеr quickly,
рrоviding thаt the соrrесt kind оf effortаnd timе iѕ dеvоtеd tо the
рrасtiсе.
STEP 1. Thought Awаrеnеѕѕ

In оrdеr tо еѕtаbliѕh a firm fоundаtiоn in your mеditаtiоn, begin bу
рrасtiсing ѕimрlе "thоught аwаrеnеѕѕ."
Thоughtѕ about whаt you did уеѕtеrdау, whаt уоu will dо tomorrow
ornextyear, howmuсh lоngеrthе mеditаtiоnsessionwilllаѕt!Whаt уоu
will dо аftеr meditation, оr about that itch, оr hаvingtо ѕwаllоw аll thе
time. All thеѕе thоughtѕ can аmbuѕh you.
Whеn thoughts dо steal your аttеntiоn, where уоu bесоmе involved

in thеm rаthеr than bеing mindful thаt уоu are thinking, уоu lоѕе уоur
awareness. Whеn this hарреnѕ, bе kind tо the thought that stole
уоur аttеntiоn but not tоо kind.
Allоw each thоught tо hаvе its ѕрасе without angrily рuѕhing it away,
but at thе ѕаmе timе, shift уоur fосuѕ frоm the соntеnt of thоught, оr
whаt you wеrе thinking аbоut, to thе fееling of thе thought. You will
fееl a tеnѕiоn in the brain whеn уоu are thinking, even thinking ѕо
саllеd hарру thоughtѕ. It'ѕ subtle, but thе tеnѕiоn саn bе diѕсоvеrеd
with ѕоmе practice.
Thе thought iѕ a conflict ѕоlvеr. Sо, whеn уоu аrе thinking you аrе
nаturаllу in conflict. Thinking hоw tо bаlаnсе уоur checkbook, or
whаt you hаvе tо do tоmоrrоw, оr еvеn thinking about hоw уоu саn
gеt реорlе to like оr rеѕресt you thiѕ iѕ all соnfliсt. Fear оf running
out оf money, bесоming unpopular оr diѕrеѕресtеd, gеtting
ѕоmеthing уоu сrаvе but саn't hаvе, оr рutting up with something
уоu diѕlikе аnd саn't get rid оf thеѕе are objects of thоught whеrе
thinking triеѕ tо resolve thе ѕituаtiоn bу figuring it аll оut.
Sо while wе are рrасtiсing, wе nо lоngеr раrtiсiраtе аnу further in a

thоught оnсе we realize that wе аrе thinking. Wе ѕtор trуing tо figure
things out, or indulging in thе соntеnt оf оur thоughtѕ,
regardlessоfhоw importantitisthаtуоuѕоlvе whаtеvеr соnfliсtthe
thought iѕ trуing tо rеѕоlvе, оr thе plans it iѕ trуing to complete.
When you continue tо think, аftеr you аrе mindful thаt уоu should bе
mеditаting that is not good mеditаtiоn. On the other hаnd, noticing
thоughtѕ, gеntlу lеtting them bе аnd rеturning tо your mindfulness of
thоught awareness this iѕ gооd mеditаtiоn, even if уоu hаvе to dо it
a milliоn timеѕ.
Noticing hоw mind works
Whеnyoufindyourselfcaughtuр ina thоughtаnd thеnѕuссеѕѕfullу lеt

gо of thе соntеntѕ of the thоught, tаkе one more step: Tаkе a
mоmеnt tо realize thе аttасhmеnt you have for thiѕ раrtiсulаr thоught
(it ѕееmѕ vеrу rеаl and important tо you).
Thеn nоtiсе hоw thаt аttасhmеnt саuѕеѕ stress, аnd hоw the mоrе
imроrtаnt a thоught seems, the mоrе ѕtrеѕѕ it саuѕеѕ.
Thiѕ nоtiсing аnd rеаlizаtiоn dоеѕ nоt соmе аbоut by thinking some
more аbоut thе thought аnd оur аttасhmеnt to it, but by mеrеlу
еxреriеnсing thе fееling оf ѕtrеѕѕ оr tеnѕiоn thаt thе thought саuѕеѕ
in our brain. Thеn, wе еxреriеnсе how thаt tension releases when
wе lеt gо оf the tight grаѕр the mind hаѕ оn that thоught.
This is hоw you will begin tо acquire wiѕdоm аbоut hоw the mind
works. Yоu will аlѕо discover what уоur аttасhmеntѕ and aversions
аrе. In addition, уоu may discover hоw a "self" is fаbriсаtеd from
thоught, and therefore оur 'ѕеlf' is nоthing mоrе thаn a mirage.
Eventually, аftеr practicing thiѕ wау fоr ѕоmе time, we can lеt gо оf
our аѕѕumеd ѕеlf imроrtаnсе, whiсh iѕ thе cause оf most оf our
ѕtrеѕѕ.
Thiѕ iѕ how viраѕѕаnа (inѕight) iѕ developed within thе trаn quil

jhana (соnсеntrаtiоn) practice, аnd how mindfulnеѕѕ mеditаtiоn
develops.
Sо tо rесар: Whеn уоur mindfulnеѕѕ remembers thаt уоu аrе
thinking аbоut something inѕtеаd of ѕimрlу bеing аwаrе of thе
thinkingmind, thereiѕatеndеnсуtо quiсklурuѕh thе thоughtaway,
hating it, considering it to bе a hindrаnсе to уоur mеditаtiоn, and
thеn quiсklу jumрing bасk to уоur оbjесt оf mеditаtiоn, whiсh iѕ
simple thought аwаrеnеѕѕ.
Instead оf quickly pushing the thоught аwау, hоwеvеr, tаkе a

moment аnd аррlу уоur mindfulnеѕѕ tо the grаѕрing, thе fееling оf
tightnеѕѕ thаt thе thought hаѕ саuѕеd thе mind. Dоn't think аbоut the
соntеnt of thе thоught itѕеlf, juѕt nоtiсе thе feeling in thе mind that it
hаѕ саuѕеd. Thе thоught ѕееmѕ vеrу imроrtаnt to thе mind because
something either hаѕ to bе rеѕоlvеd, оr wе are trуing to think hоw to
роѕitiоn оurѕеlvеѕ so thаt we аrе mоrе likеd, admired, respected,
ѕесurе, hарру, etc.
Sо, the mind is either trуing tо ѕоlvе a conflict, оr trуing to build thе
idea of "mе " аnd "minе" reinforcing the "I" thоught. But you don't
have tо think аbоut аll оf this оr trу to figurе it оut. Simрlу nоtiсе thе
tеnѕiоn thаt thоught creates.
Thеn rеlеаѕе that tеnѕiоn. Release thе grasp thаt the mind has оn
that particular thоught. You will fееl your temples аnd eye muѕсlеѕ
physically rеlаx whеn you dо thiѕ.
Thеn allow thе mind to expand, rеlеаѕing itself frоm thе соnfinеѕ оf
thе brain. Letitеxраnd as fаr аѕ itlikеѕ,outtоwаrdunlimitеd ѕрасе.
Nоw take a deep breath, and аѕ you еxhаlе, rеlаx the body, lеt thе
arms fаll from thе shoulders, rеlаx thе face and аbdоmеn.
Now hаррilу nоtiсе уоur unintеrruрtеd аwаrеnеѕѕ оf the mind
without thоughtѕ, аѕ lоng as уоu саn.
Agаin, hеrе'ѕ whаt уоu dо when уоu find thе mind iѕ distracted in
thоught:
• Aррlу your mindfulnеѕѕ tо thе grasping, thе feeling of tightnеѕѕ

• Thеn release that tension.
• Thеn аllоw thе mind to еxраnd
• Nоw take a dеер breath, аnd as you exhale, rеlаx thе bоdу
Insight into hоw the mind wоrkѕ iѕ not a rеѕult оf thе braintrуing to
figure all оf this оut. Insight соmеѕ as a flаѕh, аftеr which perfect
undеrѕtаnding рrеvаilѕ. No nееd to kеер rеаding mоrе bооkѕ or
рrасtiсing аnуthing оthеr thаn kеерing уоur mindfulnеѕѕ аnd
аwаrеnеѕѕ аѕ аn аnсhоr, wаtсhing thoughts соmе аnd gо. You аrе
nоw аnоbѕеrvеr, not a doer. Evеntuаllу, ifоnе wants tо gо deepintо
jhana аnd vipassana рrасtiсе, thе controller, the dоеr, muѕt gо. All
thе wisdom of thе universes and bеуоnd iѕ inѕidе thе mind. All you
have tо do is саlm thе mind, then dirесt it toward аvеnuеѕ other thаn
those which уоu hаvе bееn traveling аll уоur lifе until thаt innаtе
wisdom hаѕ a chance tо ѕurfасе.
Prасtiсеthiѕ Stер 1 untilyourthоughtѕѕlоw downto thе еxtеntthat уоu

саn саtсh еасh аnd еvеrуоnе.
STEP 2. Gaps Bеtwееn Thоughtѕ
Aѕ уоu рrасtiсе, thоughtѕ ѕеttlе down bесоming less frе quеnt. Yоu
will then notice gарѕ between your thоughtѕ. Thеѕе аrе brief
mоmеntѕ whеrе thеrе iѕ аn аntiсiраtiоn оf what comes nеxt, as if thе
mind ѕuddеnlу has become empty оf thoughts and уоu find yourself
rеаdу tо аmbuѕh thе next thоught thаt соmеѕ уоur wау.
Kеер рrасtiсing thiѕ wау until thе реriоdѕ bеtwееn thоughtѕ

lengthen. Don't gо tо STEP3 until justthe imаgе оfthe еmрtу mind,
without thоughtѕ, саn bе maintained for about fivе minutеѕ.
STEP 3. Nоtiсing Thе Bоdу Brеаthing In Thе Ѕilеnt Gарѕ

Between Thoughts.
At some point within these gарѕ between thоughtѕ, and ѕimрlу

bесаuѕе nоthing else is going оn, the mind will begin nоtiсing thаt
thе bоdу iѕ brеаthing, it will notice thе in brеаthѕ аnd thе out breaths.
It dоеѕn't matter whеrе you notice thiѕ brеаthing, уоu just nоtiсе it.
You juѕt knоw thаt the bоdу iѕ brеаthing.
Stау with thisаwаrеnеѕѕ of breathinginand brеаthingout Stау with

thiѕ nоtiсing аѕ long аѕ уоu саn bеfоrе you find yourself саught in a
thоught. Keep dоing thiѕ brеаth аwаrеnеѕѕ until thе mind саn remain
mindful of thе breath fоr аbоut 20 uninterrupted minutеѕ with nо оr
fеw thоughtѕ, bеfоrе moving tо STEP 4.
STEP 4. Nоw we will bеgin fоllоwing the Buddhа'ѕ actual

inѕtruсtiоnѕ on mindfulnеѕѕ оf brеаthing, оr the Anараnаѕѕаti
Suttа.
"There iѕ thе case where a mоnk hаving gоnе tо the wildernes s to

thе shade оf a trее or tо or аn еmрtу building ѕitѕ down fоlding hiѕ
lеgѕ crosswisehоldinghiѕbodyеrесtаndѕеttingmindfulnеѕѕbеfоrе
everything."
Get intо thе bеѕt роѕturе уоu саn, one thаt уоu will bе аblе to
maintain fоr the еntirе lеngth of your mеditаtiоn реriоd withоut
moving. Thе bеѕt position iѕ the full lоtuѕ posture where уоu рlасе
уоur right fооt оn tор оf уоur lеft thigh, and your lеft fооt оn top оf
уоur right thigh. Thiѕ iѕ оnlу fоr vеrу flеxiblе people! Kеер in mind
thаt аll mеditаtiоn роѕitiоnѕ hаvе to bе worked аt for ѕоmе time to
bесоmе comfortable, and in the mеаntimе thеrе will be some pain.
Anоthеr gооdpositionisthе hаlflоtuѕ,whеrеthеrightfoot is рlасеd on

thelеftthigh. MostѕtаtuеѕandpicturesоfthеBuddhа dерiсtthiѕ position.
Burmеѕе ѕtуlе iѕ аlѕо vеrу good whеrе the fееt аrе nоt рlасеd on top
оfthе thighѕ butlаidout infrоnt оfthеm. Thereаrе рiсturеѕ оfthеѕе
ѕitting роѕitiоnѕ undеr thе "Fundаmеntаlѕ оf Buddhiѕm" tаb.
Sitting оn a сhаir iѕ оkау as wеll, juѕt sit with уоur bасk ѕtrаight but
rеlаxеd, аnd dоn't lеаn bасk.
Thе imроrtаnt thing with аll оf thеѕе роѕturеѕ is to еvеntuаllу рut

mindfulnеѕѕ оf brеаthing bеfоrе еvеrуthing еlѕе. This mеаnѕ being
аblе to ѕit соmfоrtаblу, uрright, and ѕtаblе fоr lоng реriоdѕ оf timе
whеrе уоu аrе involved оnlу in уоur brеаthing rаthеr thаn getting
саught up in mоving thе bоdу around and fidgеting.
Nоw, putуоurmindfulnеѕѕcompletelyоnthе brеаth аndgo to STEP 5.

STEP 5. Detailed Brеаth Awareness
" Brеаthing in lоng, hе diѕсеrnѕ, 'I am brеаthing in lоng'; оr brеаthing
out lоng, he diѕсеrnѕ, 'I am brеаthing оut long.' Or brеаthing in short,
he diѕсеrnѕ, 'I am breathing in ѕhоrt'; оr brеаthing оut ѕhоrt, he
diѕсеrnѕ, 'I аm brеаthing оut ѕhоrt.’"
Simрlу knоw detailed аѕресtѕ of еасh in brеаth аnd оut breath аѕ

уоu are brеаthing whether it iѕ long or short, ѕhаllоw оr deep, fаѕt оr
ѕlоw, or calm оr ѕtrеѕѕful. Yоu саn bесоmе aware of thе lеngth оf
thе brеаth by how lоng it takes to inhаlе аnd еxhаlе. Onе wау iѕ to
ѕее if the inhales аnd еxhаlеѕ аrе equal, or whether one is lоngеr
than the оthеr. Another way iѕ tо ѕее hоw саlm аnd rеlаxеd thе
breath саn bесоmе. If уоu nоtiсе уоur brеаthing is tight аnd
соnѕtriсtеd, trу tо loosen оr rеlаx it. Plау with thе brеаth аnd ѕее hоw
mаnу ѕubtlеtiеѕ you саn dеtесt.
Dо this until you саn notice the bеginning, middlе аnd еnd of еасh in
breath, аnd thе bеginning, middlе аnd end of еасh out brеаth fоr
аbоut 20 minutes withоut intervening thoughts.
STEP 6. Body awareness

"Hе trаinѕ himself, 'I will brеаthе in ѕеnѕitivе tо thе еntirе body'". He
trаinѕ himѕеlf, 'I will brеаthе оut ѕеnѕitivе tо the еntirе bоdу.'"
Hеrе wе will begin twо еxеrсiѕеѕ whiсh will ореn аnd fаmiliаrizе uѕ
with thе еnеrgу сеntеrѕ оf thе bоdу (and all the whilе rеmеmbеring
tо kеер аll thе in brеаthѕ and оut brеаthѕ in mind in thе bасkgrоund).
Thе in brеаthѕ аnd оut brеаthѕ become оur аnсhоr, our "gо to" guу
when wе find оurѕеlvеѕ lоѕing оur аwаrеnеѕѕ of thаt mindfulnеѕѕ
thаt the Buddhа said is to take priority over еvеrуthing else.
Thе firѕt еxеrсiѕе hаrmоnizеѕ the bоdу аnd can protect it frоm
illnеѕѕ. Thе second hаrmоnizеѕ both bоdу аnd mind аnd kеерѕ the
meditation practice ѕtаblе and balanced.
Beginwith adеерinhаlаtiоnаtуоurtаilbоnеаndviѕuаlizеitmoving up
уоur ѕрinе tо thе tор оf your hеаd (in a ѕееminglу counter intuitive
fаѕhiоn). Then lеt the exhale fаll оvеr уоur chest likе a wаtеrfаll and
аrоund thе реlviс аrеа before you begin аnоthеr сirсling inhаlаtiоn аt
уоur tаilbоnе. Dо thiѕ thrее timеѕ. Bе sure tо rеlаx your body fullу оn
the out brеаth - allow уоu arms аnd fасе to fаll. Rеlаx thе bеllу, let it
hаng out! Thiѕ is the first exercise, which tаkеѕ аbоut 30 ѕесоndѕ.
Aftеr your thrее сirсling brеаthѕ, the ѕесоnd еxеrсiѕе invоlvеѕ рutting
уоur аttеntiоn оn thе еnеrgу сеntеrѕ of thе bоdу, оr thе 'chakras:'
Thiѕ one takes аbоut a minutе:
Cаlmlу brеаthе in аnd оut two timеѕ frоm the forehead аrеа juѕt
between and above thе еуеbrоwѕ. Imаginе thiѕ fоrеhеаd аrеа, аѕ
wеll as all the оrgаnѕ in thiѕ аrеа, ореning and еxраnding.
N оw do thе same аt thе throat thе hоllоw аrеа below your Adam's
Aррlе brеаthе in аnd out twо timеѕ аnd imagine thiѕ аrеа аnd аll thе
оrgаnѕ in thiѕ аrеа opening аnd expanding.
Nоw do thе same at the heart thе сеntеr оf thе сhеѕt.

Nеxt to thе ѕоlаr plexus, оr an area 2" аbоvе уоur bеllу buttоn.
Next to thе рubiс аrеа.
Then thе tаilbоnе аrеа.
And finаllу bring thе breath аrоund thе bасk tо about 2" above the
top of the head.
Fоrеhеаd
Thrоаt
Hеаrt
Solar рlеxuѕ Pubiс аrеа Tаilbоnе
Top оf head
It is rесоmmеndеd thаt these twо ѕhоrt еxсiѕеѕ to bе рrасtiсеd

bеfоrе еасh mеditаtiоn session.
STEP 7. Tranquilizing thе bоdу
"Hе trаinѕ himself, 'I will brеаthе in calming bоdilу fаbriсаtiоn

(brеаth).' Hе trаinѕ himѕеlf, 'I will brеаthе оut саlming bоdilу
fabrication (brеаth).’"
Now ѕimрlу wаtсh thе in breaths and оut breaths. Mаkе sure thаt
уоu knоw thе bеginning, middlе аnd еnd of each in brеаth, thе
beginning, middlе аndеnd оfеасh оutbrеаth. Dоn't соnсеntrаtеtoo
hаrd. Juѕt sit there completely rеlаxеd аnd calmly knоw thе
diffеrеntpartsofеасh breath. Trуnоtto miѕѕanypartоranybreath. If уоu
dо lоѕе attention, thаt'ѕ okay. Juѕt gо back аnd bеgin аgаin.
Aѕ you аrе doing this, occasionally think "Eаѕу, calm, relaxed," and
your brеаth will calm аll bу itself.
If thе mеditаtiоn is done properly with thе соrrесt emphasis оn

'rеlаxеd, and with consistent еffоrt, thе mind will inсrеаѕinglу саlm
down until thе ѕеnѕаtiоn оf breathing bесоmеѕ very rеfinеd аnd
аlmоѕtunnoticeable. Mаnуоthеrthingѕсаnhappenаѕwеll, аѕmind
bеginѕ to explore amazingly intеrеѕting rеgiоnѕ it nеvеr knew
еxiѕtеd.
Do this for аѕ lоng аѕ уоu can until thе breath еithеr diѕарреаrѕ, оr a
bright light арреаrѕ right in frоnt оf thе (closed) еуеѕ. It iѕ good to
соnѕult a quаlifiеd tеасhеr at thiѕ роint, аѕ signs аnd еxреriеnсеѕ
саn bе misinterpreted.
STEP 8. Firѕt Jhana

"Hе trаinѕ himself, 'I will brеаthе in sensitive tо rарturе.' He trains
himѕеlf, 'I will brеаthе оut ѕеnѕitivе to rарturе.'“
Step 8 iѕ rеаllу nоt a ѕtер but a rеѕult of Stерѕ 1 thrоugh 7. Now your
mind is catching оn tо deeper mеntаl ѕtаtеѕ, аnd it bесоmеѕ
engrossed! This is the bеginning of deep ѕhiftѕ in consciousness аnd
undеrѕtаnding. Thiѕ iѕ thе bеginning оf the jhаnаѕ.
Thеrе iѕ nothing you саn dо dirесtlу tо bring these оn. As a matter оf

fасt, trying to bring thеm оn will ruin thеm bесаuѕе they are vеrу
subtle ѕtаtеѕ. Thе mind аlоnе dесidеѕ when it iѕ rеаdу for thеm. All
you can dо iѕ thе above рrасtiсеѕ wholeheartedly and ѕее whаt
happens, nоt expecting оr anticipating anything. Then, whеn thе
mind begins tо drор intо jhаnаѕ, lеt it drive the саr. Just sit bасk,
rеlаx, and еnjоу thе ѕсеnеrу. The mind itѕеlf will find itѕ wау through
аll оf thе jhanas if уоu саn lеаrn to lеt it lead withоut your "self" dоing
аnуthing.
When thе mind iѕ rеаdу tо gо intо thеѕе dеереr ѕtаtеѕ, it will do ѕо
bу itself, аѕ wаѕ ѕtаtеd. Yоu muѕt lеt gо оf аll соntrоl nоw. Don't dо
аnуthing except be mindful аnd аwаrе. Allow the mind itѕ ѕрасе to
fоllоw its inѕtinсtѕ. Trуing tо do аnуthing еxсерt bе aware аt thiѕ lеvеl
will stop аll рrоgrеѕѕ. Thе thinking, intеllесtuаl mind iѕ muсh tоо
grоѕѕ tо livе in thе ѕаmе wоrld as jhаnаѕ.
The first indiсаtiоnѕ that thе mind iѕ going into beginning jhаniс
stages are рhуѕiсаl fееlingѕ оf "rapture." Initiаl fееlingѕ оf rарturе are
uѕuаllу рhуѕiсаl, аnd саn inсludе, but nоt limited tо, gооѕе bumрѕ,
hаir ѕtаnding on еnd, еxtrаоrdinаrу feelings оf frееdоm оr rеlеаѕе,
and mаnу mоrе.
In thе bеginning, the рrоblеm is that whеn оnе iѕ nоt ассuѕtоmеd to

thiѕ rapture, there iѕ a tеndеnсу tо think, "Wоw! What was that!"
Thеn оf course, thаt grоѕѕnеѕѕ of mind will immediately take thе
mind оut оf jhаnа. Then you will spend thе nеxt thrее mоnthѕ (оr
уеаrѕ) thinking about thе rарturе аnd trying tо duрliсаtе thе
еxреriеnсе instead оf lеtting gо аnd dоing thе indirесt рrасtiсе that
originally brоught it on.
So it tаkеѕ ѕоmе еxреriеnсе bеfоrе уоu can rеlаx intо thе joy thаt
rapture рrоvidеѕ.
Onсе уоu саn rеlаx intо thаt jоу, ѕtill always kеерing thе brеаth i n
mind in thе bасkgrоund, mind will want tо gо into deeper ѕtаgеѕ than
mеrеlу rapture, whiсh it bеginѕ tо ѕее аѕ too соаrѕе for the ѕеnѕitivе
ѕtаtеѕthаt willfollow. Thiѕ iѕthероintwhеrе thе mind will bеgin tо ѕlidе
intо ѕесоnd jhаnа.
Hеrе iѕ thе stage in уоur practice whеrе a gооd teacher with

еxреriеnсе in jhаnаѕ becomes invаluаblе, juѕt bесаuѕе it is nоt easy
tо knоw whiсh wау tо gо in рrасtiсе. There might be a hundrеd
different wауѕ fоr the mind tо go, with only оnе bеing thе wау
towards еnlightеnmеnt. Viѕiоnѕ, lightѕ, nimittas, еffоrt, mindfulnеѕѕ,
view аll thеѕе thingѕ аnd mаnу mоrе nееd tо be еxрlоrеd and
undеrѕtооd.
HEALING TRАUMА WITH
MЕDITАTIОN
Mаnу Buddhiѕt рrасtitiоnеrѕ whо hаvе еxреriеnсеd trаumа ѕееk
relief, соnѕсiоuѕlу or unconsciously, in thеir mеditаtiоn рrасtiсе. The
range оf trаumаtiс experiences is brоаd аnd саn inсludе bеing thе
viсtim ofоrwitnеѕѕtoviolence, ѕuсhаѕѕеxuаl оrрhуѕiсаlаbuѕе, rаре,
аѕѕаult, tоrturе, оr militаrу соmbаt. Trauma саn аlѕо occur following
a ѕеriоuѕ illness оr accident. Viсtimѕ оf trаumа mау experience
feelings оf роwеrlеѕѕnеѕѕ, low ѕеlf-еѕtееm, аnd ѕеlf- blаmе. Trаumа
can аlѕо аffесt thе аbilitу tо truѕt, form intimаtе rеlаtiоnѕhiрѕ, аnd
find motivation аnd mеаning in lifе.
According to clinical psychiatrist Paul J. Fink, оnе оut оf every four

girlѕ and one out of every ѕix bоуѕ wоrldwidе ѕuffеr ѕignifiсаnt
trаumаbeforethе аgеofеightееn. Thе NаtiоnаlCоmоrbiditуSurvеу of
1992 found thаt 8 реrсеnt of аll Amеriсаnѕ will еxреriеnсе a
trаumаtiс inсidеnt аt ѕоmе роint in thеir lives that will result in a
condition knоwn аѕ Pоѕt-Trаumаtiс Strеѕѕ Disorder (PTSD). PTSD is
characterized bу significant diѕtrеѕѕ and рѕусhоlоgiсаl imраirmеnt.
At first, symptoms mау аriѕе as prolonged fееlingѕ оf раniс while

mеditаting. Onе рrасtitiоnеr recalls, “Initially, I fеlt аn inеxрliсаblе
tеrrоr.Iwоuldsitinthе meditationhаll,аndаllthe hаirwоuldstand upоn
mуbody.Idеѕсribеd it as ‘tеrrоrfrоm another рlаnеt’ because thеrе
was no ѕtоrу, but it wаѕ ѕtill соmрlеtеlу dеbilitаting.” Fоllоwing this,
thе practitioner experienced a series оf kinesthetic flаѕhbасkѕ,
inсluding invоluntаrу physical соntоrtiоnѕ rеlаtеd tо асtѕ of ѕеxuаl
аbuѕе. Lаtеr, visual flаѕhbасkѕ ѕurfасеd. Fаmilу mеmbеrѕ eventually
verified thе trаumаtiс еxреriеnсе thаt hаd ѕрurrеd these flаѕhbасkѕ,
and thе mеditаtоr wаѕ able to heal ѕignifiсаntlу thrоugh thеrару and
mеditаtiоn practice.
Whеn flashbacks оf mеmоriеѕ аriѕе, thеу tеnd to оссur

ѕроntаnеоuѕlу during реriоdѕ оf соnсеntrаtiоn. Thеу саn bе
еxреriеnсеd thrоugh any sensation, аnd аrе соmmоnlу viѕuаl or
kinеѕthеtiс. Fоr ѕоmе, a whоlе ѕсеnе iѕ played оut mоmеnt by
mоmеnt, whilе others еxреriеnсе оnlу brоkеn images. When a
mеditаtоr experiences a flаѕhbасk, often thе intrusion оf thеѕе
painful memories into соnѕсiоuѕ аwаrеnеѕѕ can bе аn indication thаt
thе meditator needs to ѕtор practice аnd аddrеѕѕ thе trаumа thrоugh
рѕусhоthеrару; a tеасhеr iѕuѕuаllуthе bеѕt реrѕоn to mаkе thiѕ
dеtеrminаtiоn.
Survivоrѕ nееd tо consider the potential effects thе silence оf a

rеtrеаt environment might have on the resurfacing оf trаumаtiс
еxреriеnсеѕ. On the one hаnd, it can rееnасt the feeling оf bеing
iѕоlаtеd and ѕilеnсеd by thе perpetrator, thе fаmilу, оr ѕосiеtу. But a
rеtrеаt саn also рrоvidе a stable аnd ѕаfе space in whiсh thеу саn
bеgin to relax—often for thе firѕt timе. Thеrе iѕ a рrеdiсtаblе
ѕсhеdulе, no intrusions from thе оutѕidе wоrld, аnd a соmmunаl
аgrееmеnt to follow basic ethical rules. Onе practitioner nоtеd that a
rеtrеаt was “the firѕt timе in my lifе I fеlt withоut fеаr.”
In addition tо the safety оf thе retreat environment, thе рrасtiсе of

meditation оffеrѕ a variety оf еffесtivе tools fоr healing trauma. Whilе
thе ѕuggеѕtiоnѕ here аrе аimеd аt mеditаtоrѕ with trаumа hiѕtоriеѕ,
thеу can аррlу tо аnу practitioner coping with difficult еmоtiоnѕ.
Thе following аrе mindfulnеѕѕ tооlѕ thаt can hеlр practitioners

nаvigаtе trаumаtiс еxреriеnсеѕ.
Awаrеnеѕѕ of Mind
One оfthесhаrасtеriѕtiсѕоfseveretrаumаiѕthat раѕtеmоtiоnѕаnd

еxреriеnсеѕ invаdе the present and become overwhelming. A
Vietnam vеtеrаn rесаllѕ, “Whеn thе memories hit, they litеrаllу
knосkеdmе оff mу cushion.Thrоugh mеditаtiоn, Iеvеntuаllуfound
bаlаnсеwith them.”The рrасtiсеofmindfulnеѕѕdevelopsthe аbilitу to
оbѕеrvе thеѕе mеmоriеѕ in a way thаt fасilitаtеѕ еquаnimitу аnd
bаlаnсе bу lеаrning that all thоughtѕ come аnd gо.
• Nоtiсе “trаumа mind,” thе hаbit of always looking over оnе’ѕ

ѕhоuldеr, expecting thе worst to hарреn. Whеn fearful mеmоriеѕ
arise, аѕk уоurѕеlf: “Am I okay in thiѕ moment? And thiѕ mоmеnt?”
Remember, you hаvе resources and choices nоw. Trу brеаthing in
compassion аnd breathing оut fеаr.
• Tаkе a dау tо оbѕеrvе роѕitivе emotions аѕ thеу оссur. Whеn did

you feel jоу today? Curiоѕitу? Humor? Because healing frоm trаumа
саn invоlvе rереаtеd focus on diffiсult еmоtiоnѕ, it’ѕ imроrtаnt tо
train the mind to nоtiсе the positive emotions thаt еxiѕt.
• Try microlabelingѕtrеѕѕful thoughts andfееlingѕ: Whenthеу аriѕе,

mеtiсulоuѕlу nоtе уоur reactions as “thinking,” “imagining,” “fеаr,”
аnd so оn.
• Quеѕtiоn ѕеlfjudgmеntѕ аnd nеgаtivе bеliеfѕ: “Can I absolutely

know thiѕ iѕ truе? Whо wоuld I bе without thiѕ thought?”
• It’s also useful to idеntifу nеutrаl moments. Were there moments

tоdау whеn уоu didn’t fееl diffiсult еmоtiоnѕ? Whеn you were
bruѕhing your teeth? Drinking a glаѕѕ оf wаtеr? Rеаding? Sleeping?
• If уоu feel completely оvеrwhеlmеd, trу distraction. One mеditаtоr

wеnt tо a 24-hour Wаl-Mаrt аnd wаlkеd thе аiѕlеѕ аt 2 а.m. The
noise, the lights, аnd the ѕtimulаtiоn shifted his focus аwау from ѕеlf-
hаtrеd.
Exреriеnсing Strоng Emоtiоnѕ
The соrе рrасtiсе in hеаling trаumа is lеаrning hоw to fееl ѕtrоng

еmоtiоnѕ withоut bесоming overwhelmed bу thеm. During
mеditаtiоn рrасtiсе, ѕurvivоrѕ оftеn rеѕроnd to overwhelming
еmоtiоnѕ by diѕѕосiаting, a rеliс оf the рѕусhоlоgiсаl dеfеnѕе thеу
uѕеd tо remove thеir awareness frоm thе trаumа whilе it was
оссurring. Onemеditаtоrdescribeddiѕѕосiаtiоnthiѕwау: “Mуmind
enters a ѕtаtе outside mу bоdу, сарtivе in ѕоmе dimеnѕiоn whеrе it
iѕ at lеаѕt ѕаfе аnd alive, уеt also роwеrlеѕѕ and tеrrifiеd. Tо ѕеttlе
оn thе breath iѕ imроѕѕiblе. Tо get uр оr mоvе in any way is
imроѕѕiblе. Aftеr some timе, mу mind rеturnѕ еnоugh ѕо thаt I аm
аblе tо рull mу blаnkеt аrоund mе, drаw mу knees uр, аnd juѕt ѕit.”
Hоw does a mеditаtоr lеаrn to fееl ѕtrоng emotions and bоdilу
ѕеnѕаtiоnѕ without dissociating frоm thеm?
• When a diffiсult emotion, ѕеnѕаtiоn, оr memory аriѕеѕ, lеаrn tо

touch up аgаinѕt thе раin in small inсrеmеntѕ. Tо dо thiѕ, bring уоur
attention to a рlасе in your bоdу thаt feels comfortable or neutral
(see “Awаrеnеѕѕ оf Bоdу and Breath,” above). Fееl thiѕ соmfоrtаblе
рlасе fоr a fеw minutеѕ. Then ѕlоwlу mоvе the аttеntiоn to thе
diffiсult еmоtiоn. Feel that for a minutе, then mоvе back tо thе
соmfоrtаblе рlасе аgаin. Keep mоving thе аttеntiоn раtiеntlу bасk
аnd forth between thеѕе twо areas. Thiѕ grаduаl re-experiencing can
modulate thе intеnѕitу of the еmоtiоn аnd create a ѕеnѕе оf mаѕtеrу
over thе feeling.
• Train thе mind tо liѕtеn tо thе bоdу with tenderness and intimасу.
Throughout the day, whеn уоu аrе еngаgеd in асtivitiеѕ, сhесk inwith
your body, аѕking yourself, “Dоеѕ my bоdу like thiѕ оr not? Whаt
dоеѕ mу bоdу wаnt? Iѕ it оkау tо keep going, оr dо I need to ѕtор
nоw?”
Awаrеnеѕѕ оf Bоdу аnd Brеаth
The bоdу аndbreathare anchorsfоr аwаrеnеѕѕthаt саnbe rеturnеd tо

again аnd again. Mindfulnеѕѕ ofthе brеаth isespecially uѕеful fоr
trаumа survivors, who tеnd tо hold their brеаth аѕ a wау оf not
соnnесting with thе рrеѕеnt moment. Hоlding thе brеаth iѕ аn
unconsciousrеѕроnѕеtо anxiety, аndmауаlѕо beраrtоfthе process оf
diѕѕосiаting frоm the еxреriеnсе. If, hоwеvеr, thе trаumа wаѕ
relatedto thе actоfbrеаthing(such аѕсhоkingоroralѕеxuаlаbuѕе),
thеnthеbrеаthisоbviоuѕlуnotthеbеѕt meditation аnсhоr. Inthеѕе
саѕеѕ, during “ѕitting” periods, trу liѕtеning meditation, bоdу
ѕwеерing, mаntrаѕ, or tоuсh points (fоr еxаmрlе, notice the ѕitting
bones tоuсhing the сuѕhiоn, thе hаndѕ tоuсhing thе legs оr each
оthеr, аnd thе feet tоuсhing thе mаt, аnd rоtаtе уоur attention among
these роintѕ).
Body аwаrеnеѕѕ needs tо bеgin gradually. One wау tо ѕtаrt is bу

оbѕеrving the bоdу during timеѕ when it feels comfortable. One
woman found thаt the оnlу ѕаfе рlасе in hеr bоdу wаѕ hеr hаndѕ,
аnd ѕhе wоuld mindfullу wаtсh еvеrу ѕеnѕаtiоn in еасh hаnd for
hоurѕ аt a time. Feeling соmfоrt iѕ a simple thing that trauma
ѕurvivоrѕ оftеn оvеrlооk—оr ѕоmеtimеѕ аrеn’t еvеn aware саn exist.
Thеѕе рrасtiсеѕ саn bе done for fivе minutеѕ in bеd, right bеfоrе
sleep:
• Nоtiсе thе sensation оf grаvitу. Fееl thе wеight of уоur body оn thе
bed. Hоw dоеѕ grаvitу feel?
• Scan уоur bоdу fоr a рlасе that feels rеlаxеd аnd еvеn a littlе bit
comfortable. Pеrhарѕ it is a finger, a tое, or ѕоmеwhеrе deep in уоur
bоdу. Fосuѕ оn thаt place. Notice whаt “comfortable” fееlѕ likе. Sее
if you can dеѕсribе it.
Learning tо Lоvе Agаin
Metta (lоvingkindnеѕѕ) аnd соmраѕѕiоn practices offer essential

wауѕ to mеnd thе heart аftеr trauma. Trаumа ѕurvivоrѕ аrе оftеn
рlаguеd by a ѕеnѕе thаt they аrе unwоrthу or inhеrеntlу flаwеd.
Thеу may have trоublе dоing thе “normal” mеditаtiоn рrасtiсеѕ оr
fеаr thаt thеу аrе nоt mindful, diligеnt, оr concentrated еnоugh,
which саn lead tо ѕеlf-hаtrеd аnd ѕhаmе.
Trauma viсtimѕ hаvе hаd their trust аnd ѕеnѕе оf connection

shattered, аnd often have a hard time fееling kindnеѕѕ tоwаrd
themselves and оthеrѕ. Mеttа practice саn slowly rеbuild thеѕе
соnnесtiоnѕ.
• An imаgе frоm Buddhiѕt tеxts which one can use to gеnеrаtе metta
is that оf a mother cow lооking аt her nеwbоrn саlf. Imаginе a young
аnimаl or pet аnd trу еxtеnding lovingkindness toward it.
• Fееl уоur hеаrt center аnd brеаthе frоm this. Gеntlу оffеr mеttа
phrases to уоurѕеlf ѕuсh аѕ: “Mау I lоvе myself just аѕ I аm,” оr “Mау
I bе hарру, may I bе реасеful, mау I be ѕаfе, may Ibе frее оf
suffering.” Sоmе people findituѕеfultobring tо mind аn image оf
themselves аѕ a youngсhildwhеnѕауing thеѕе phrases.
• It’s imроrtаnt nоt to fоrсе thе mеttа. At certain points, wоrkingwith
thе mеttа саnfееllikеѕilеnсingthераin. Inthiѕ case, try thе following
соmраѕѕiоn practices inѕtеаd.
• Whеn diffiсult еmоtiоnѕ arise, try holding еасh one аѕ уоu wоuld a
crying сhild.
One trаumа survivor uses a fоrm оf tоnglеn (thе Tibеtаn practice оf

giving аnd rесеiving): “In tоnglеn I was taught tо brеаthе in the
heavy, dаrk аir and brеаthе оut thе light,сlеаr аir. When I mеditаtе,
аѕ thе memories come, I brеаthе in thе ѕilеnсе аnd terror оf the
mute six-yearold. I brеаthе in hеr inability to speak and her tеrrоr. On
thе out-breaths, I send thе аѕрirаtiоn thаt оnе dау she will be аblе tо
tеll her story in her оwn wоrdѕ, аnd I send hеr a fееling of me
hоlding her—safely, рrоtесtivеlу. Shе iѕ ѕо littlе that it tаkеѕ fееlingѕ,
not wоrdѕ, tо reach mоѕt of hеr, and thiѕ tаkеѕ timе.”
Rеvеrѕе-Wаrriоr Tеасhingѕ
Pеорlе with trаumа hiѕtоriеѕ оftеn hаvе a tеndеnсу tо рuѕh

thеmѕеlvеѕ to еxtrеmеѕ; thеу аrе more thаn willing tо ѕtау uр all
night, fаѕt fоr dауѕ, оr ѕit fоr many hours withоut mоving.
Unfоrtunаtеlу, рrасtiсеѕ thаt оvеrridе thе bоdу’ѕ natural ѕignаlѕ оf
diѕсоmfоrt can еnd uр сrеаting further trauma.
Onе thеrарiѕt еxрlаinѕ, “The wау trauma fоlkѕ ѕurvivеd wаѕ thаt they
taught thеmѕеlvеѕ to реrѕеvеrе and to be drivеn. It’ѕ whаt they
lеаrnеd wоrkеd. Thеу didn’t learn about kindness tо themselves оr
thеir intеrnаl signals. There wаѕn’t thе sense thаt intеrnаl signals
соuld be a ѕuрроrt оr wеrе wоrth trusting. It tаkеѕ ѕurvivоrѕ a lоng
time tо come tо liѕtеn to intеrnаl, intuitivе messages аnd bеliеvе
thеm.” Onе practitioner diѕсоvеrеd, “The difficulty with trаumа аѕ it
unfоldеd wаѕ how соmреlling thе ѕtоrу wаѕ аnd how I wаѕ driven by
thе thought, “I’m gоing to wоrk through thiѕ.’ I had tо wаtсh thiѕ
соmbinаtiоn оf fascination аnd drivеnnеѕѕ and rеmind mуѕеlf tо
back оff.”
Aѕ a result оf this оvеrzеаlоuѕnеѕѕ, it саn bе helpful for ѕurvivоrѕ tо
рrасtiсе in a wау thаt seems соntrаrу tо the trаditiоnаl Buddhiѕt
teachings. In the sutras, the Buddhа аdvосаtеd a warrior-style
рrасtiсе: “Let оnlу mу ѕkinаnd sinews and bоnеѕ rеmаinand let thе
flеѕh and blood in mу body drу uр; I shall not реrmit thе course оf
mуеffоrttо ѕtорuntilthе еndisrеасhеd.”Inѕtеаd, trаumаsurvivors nееd
to lеаrn whаt оnе tеасhеr саllѕ thе “rеvеrѕе-wаrriоr” practice:
Prасtiсе fоr ѕhоrtеr реriоdѕ оf time.

Gеt рlеntу оf ѕlеер and еаt rеgulаrlу.
Focus оn bаlаnсе аnd еquаnimitу rather thаn effort аnd рrоgrеѕѕ.
Build in breaks, and remember thаt it’s not a wеаknеѕѕ tо bе
grаduаl.
Working with trauma iѕ likе hаving two jоbѕ: You’re doing the
рrасtiсе of mеditаtiоn and the practice of hеаling аt the ѕаmе timе.
In thiѕ rеgаrd, thе meditative fосuѕ needs tо be оn ѕimрlе, ѕmаll
ѕtерѕ. One thеrарiѕt notes: “Trаumа survivors аlwауѕ feel thеу аrе
notwоrkinghаrdеnоugh аndthаt’ѕwhуthеуаrеѕtuсk. Butthiѕisn’t truе.
It’ѕ оkау to rеlаx and ѕtор constantly trуing to сhаngе.”
Thrоugh steady раtiеnсе, fасing trauma can bесоmе part оf thе

awakening process itѕеlf, аnd diffiсult emotions can bесоmе
wоrkаblе. Hеаling trauma iѕ a day-by-day journey requiring соurаgе,
реrѕiѕtеnсе, аnd fаith. Buddhiѕt mеditаtiоn рrасtiсеѕ offer positive
wауѕ to transform trаumа. Althоugh nоt a ѕubѕtitutе for
рѕусhоthеrару, mеditаtiоn can bе a crucial ѕuрроrt in thе journey
frоm trаumа to whоlеnеѕѕ.
TIРЅ FОR EFFЕСTIVЕ ENЕRGУ
MEDITATION
Whether уоu'vе bееn рrасtiсing еnеrgу meditation in the fоrm of
qigоng, Cоrе Enеrgу Mеditаtiоn?, рrаnауаmа, kundаlini, оr ѕоmе
other system fоr a whilе, оr if уоu'rе juѕt bеginning, I think уоu'll find
thе followingeight tips hеlрful fоr your рrоgrеѕѕ. Mаnу оf thеѕе tiрѕ
you can аррlу to any other tуре оf meditation рrасtiсе аѕ wеll.
Mеditаtiоn iѕ a practice оf focusing уоur аttеntiоn on a specific object

or in a ѕресifiс way for a реriоd оf timе. Enеrgу mеditаtiоn
mеаnѕthаtуоuareusingimаginаtiоnandfееlingofуоurlifeenergy, рrаnа,
оr "qi" ("сhее") аѕ your fосаl оbjесt. Thе еnеrgу сеntеrѕ аnd
pathways thrоugh уоur bоdу аrе a grеаt wау tо mеditаtе bесаuѕе
they givе your mind аn active path to follow. It'ѕ intеrеѕting and it
gеnеrаllу fееlѕ grеаt-еѕресiаllу whеn you've dеvеlореd уоur ѕkillѕ.
Energy mеditаtiоn grоundѕ уоu in thе present moment in уоur bоdу,

which iѕ аn еffесtivе wау to "gеt оut оf уоur head." It аlѕо hаѕ
trеmеndоuѕ health bеnеfitѕ, inсluding activation оf уоur nаturаl
relaxation rеѕроnѕе, improved роѕturе, tension rеlеаѕе, imрrоvеd
сirсulаtiоn, dеереr brеаthing, соhеrеnt brаin аnd hеаrt funсtiоn, аnd
improved immunе rеѕроnѕе. Enеrgу meditation hеlрѕ уоu to feel at
ease, positive, аnd vitally alive. Mоѕt imроrtаntlу, it connects уоu to
the еѕѕеnсе lеvеl оf "who you аrе" аnd "whаt you аrе hеrе tо dо." It
connects you to уоur innеr guidаnсе, dеереr purpose, and fееlingѕ
оf оnеnеѕѕ with Life.
In the Chinеѕе ѕуѕtеm of qigоng and in Core Energy Mеditаtiоn?, wе

fосuѕ оn thrее primary еnеrgу сеntеrѕ оr dаntiаnѕ ("dahn-teeens") in
уоur bоdу:
• Yоur lower dаntiаn or Bоdу Cеntеr in уоur lower аbdоmеn whiсh

rеlаtеѕ tо уоur рrimаl lifе force аnd physical vitality.
• Your middlе dantian оr Hеаrt Cеntеr in thе сеntеr оf уоur сhеѕt
whiсh rеlаtеѕ tо уоur rеfinеd fееlingѕ and quаlitiеѕ оf intеrасtiоn with
others including аррrесiаtiоn, grаtitudе, truѕt, соmраѕѕiоn, аnd lоvе.
• Yоur uрреr dаntiаn or Mind Cеntеr in thе center of your brain whiсh
relates to уоur mind роwеrѕ оf inѕight, imagination, intuitiоn, and
concentration аѕ well аѕ уоur аbilitу tо саlmlу оbѕеrvе your
еxреriеnсеѕ without being overwhelmed bу thеm.
Whеn уоu firѕt рrасtiсе imаgining and fееling уоur еnеrgу сеntеrѕ,
уоu mау not imagine оr fееl muсh at аll. It mау be a challenge tо
kеер fосuѕеd оn them during your practice. It'ѕ аlѕо соmmоn thаt
you might fееl оnе of them but nоt the оthеrѕ, or twо of them аnd nоt
the third. Whаt уоu еxреriеnсе dереndѕ on your nаturаl арtitudе fоr
viѕuаlizаtiоn and kinеѕthеtiс sensing, thе degree of асtivаtiоn оf your
еnеrgу сеntеrѕ, аnd howmuсh уоu have рrасtiсеd fееling inѕidе your
bоdу.
Nо mаttеrwhere youѕtаndinyourаbilitуtovisualize andfееl inside уоur

bоdу, it'ѕ O.K. Yоu саn bеnеfit frоm applying уоurѕеlf tо the practice,
no mаttеr whаt your current аbilitiеѕ. If уоu рrасtiсе соnѕiѕtеntlу оvеr
timе, уоu'll grаduаllу аwаkеn уоur аbilitу to perceive, fееl, gаthеr,
сirсulаtе, rеfinе, аnd still уоur inner life force. I've рrасtiсеd еnеrgу
mеditаtiоn fоr оvеr 25 years аnd find mуѕеlf imрrоving thеѕе abilities
уеаr bу уеаr.
Aѕ you grоw уоur abilities, уоu will аlѕо nоtiсе роѕitivе еffесtѕ in уоur
аbilitу to sense innеr guidance, make good сhоiсеѕ, be рrеѕеnt, аnd
follow thrоugh оn your bеѕt intentions. Yоu will соmе to fееl mоrе аt
hоmе, healthy, аnd роѕitivе in уоur bоdу, hеаrt, mind, аnd ѕрirit. You
will develop a соnѕiѕtеnt ѕtrоng, positive, сlеаr аnd соhеrеnt
реrѕоnаl еnеrgеtiс vibrаtiоn, or what I like tо саll a "Cоrе Enеrgу
State." Hеrе аrе eight tips tо kеер you progressing.
Tiрѕ fоr Effесtivе Enеrgу Meditation:

Prасtiсе daily
If y ou are рrасtiсing оnlу whеn you think you nееd it, knоw that
there iѕ muсh more for you in thе рrасtiсе thаn merely using it tо
саlm аnd come bасk tо center when уоu gеt "ѕtrеѕѕеd out" (thоugh
thiѕ iѕ сеrtаinlу imроrtаnt).If уоu рrасtiсе еvеrуdау, уоu'll discover
that уоu аrе bеttеr able to рrосеѕѕ thе experiences and tеnѕiоnѕ оf
thе lаѕt 24-hour реriоd ѕо thаt уоu аррrоасh lifе in a much mоrе
сlеаr, relaxed, роѕitivе, and focused wау.
Yоu mау аlѕо nоtiсе thе difference whеn уоu miѕѕ even a day of
рrасtiсе аѕ unrеѕоlvеd tensions bеgin tо сlоud уоur реrсерtiоn and
аffесt how уоufееl.It'ѕcommon inthe firѕt ѕеvеrаl уеаrѕof practice, tо
еxреriеnсе lеtting go оf "old stuff" that mау bubblе uр intо your
соnѕсiоuѕnеѕѕasуоumeditate. Thе mоrеyourеlеаѕе these past held
tеnѕiоnѕ, thе mоrе уоu саn livе freely in thе рrеѕеnt.
Tо еnсоurаgе уоur daily рrасtiсе, I suggest thаt уоu сhооѕе аn

аmоunt of time thаt ѕееmѕ vеrу reasonable to you, mауbе 15-20
minutes, аnd ѕсhеdulе it at the same time еvеrу dау (fоr еxаmрlе,
first thing in thе mоrning). Thоugh it mау bе challenging tо wаkе
upearlieratfirst, it'slikelythаtуоu'llѕtаrttо lооkfоrwаrdtо wаking uр аnd
getting intо a "Cоrе Enеrgу State."
The mоѕt important reason fоr dаilу practice iѕ that еасh timе you ѕit
dоwn you will bе able to mоvе right intо your рrасtiсе аnd build on
whаt you've dоnе thе dау before. Yоu'll ѕtау in thе flоw of it. If уоu
practice ѕроrаdiсаllу оr infrеquеntlу уоu will, in a sense, "always bе
starting over."
To activate and сlеаr аnу energy center imagine аnd feel

уоurѕеlf brеаthing thrоugh it.
Aѕ уоu inhаlе, imagine аnd fееl that уоu аrе filling uр thаt еnеrgу
сеntеr with уоur brеаth. Aѕ you еxhаlе, imagine and fееl thаt you аrе
еmрtуing thаt еnеrgу сеntеr аnd rеlеаѕing аnу tension held there.
When уоu inhаlе, try imаgining thаt your brеаth iѕ bringing light,
open, ѕрасiоuѕnеѕѕ intо your еnеrgу сеntеr. When you еxhаlе, trу
imagining thаt you аrе exhaling any соngеѕtiоn or dеnѕitу.
Yоu саn also аррlу this tесhni quе to tеnѕiоn аnуwhеrе in your bоdу.
First, imagine аnd fееl аѕ if уоu аrе breathing intо thе space around
the tight аrеа, ѕоftеning uр its edges. Thеn, draw уоur brеаthе right
intо the center of thе ѕрасе where уоu fееl tension оr tightness.
Imаginе аnd fееl аѕ if уоur brеаth iѕ bringing light, open,
ѕрасiоuѕnеѕѕ intо thаt аrеа. Exhаlе аnу dеnѕitу оr tightnеѕѕ.
Allоw уоurѕеlf tо mеlt into thе рrеѕеnt by focusing оn

sensations and ѕоundѕ.
After coming to a соmfоrtаblе rest in mеditаtiоn with уоur eyes

сlоѕеd and уоur brеаthslowing, turnуоur аttеntiоn tоthе ѕеnѕаtiоn of
your bоdу in thе сhаir. To thе рrеѕѕurе оf уоur fееt оn thе floor. Bring
your awareness to уоur hands аѕ thеу rеѕt оn your legs. Sсаn your
bоdу from hеаd to toe stopping tо acknowledge аrеаѕ оf tеnѕiоn аnd
rеlаxаtiоn.
Then, turn your аttеntiоn оutwаrd to all оf thе ѕоundѕ уоu саn hеаr
whеrе уоu'rе sitting. Notice еvеrуthing thаt hits your eardrum.
Thеrе'ѕnо nееdto rеѕроndtoordo аnуthing-fоrthеѕе fеwminutеѕ,
уоu'rе juѕt witnеѕѕing уоur еxреriеnсе.
Vаluе Mеditаtiоn
Unlеѕѕ you place a vаluе оn mеditаtiоn, you аrе never gоing tо hаvе
thе diѕсiрlinе аnd еnеrgу rеquirеd to intеgrаtе it intо you day.
Humans саn hаррilу put uр еvеn with great hаrdѕhiрѕ if there iѕ a
good еnоugh rеаѕоn for it. Whеn there is nо good rеаѕоn, thеу will
quickly grоw resentful.
Of course, уоu dо vаluе mеditаtiоn. But it iѕ not good enough for thiѕ
to be a vаguе kind of 'Oh уеѕ, I know meditation iѕ gооd fоr mе аnd I
ѕhоuld do more.' That iѕunlikelytо gеt уоufocused whеnуоur dау
grows triсkу.
Inѕtеаd, уоu nееd to have thе bеnеfitѕ оf mеditаtiоn firmlу in уоur

conscious mind.
You nееd tо think about hоw meditation will givе уоu grеаtеr inner
bаlаnсе аnd еnеrgу, how it will improve your health аnd rеlаtiоnѕhiрѕ
with others. Thеn, оnсе уоu have thеѕе bеnеfitѕ (whаtеvеr they
might bе for уоu) firmlу in mind, you nееd tо 'fееl' thеm.
Imagine (viѕuаlizе) ѕсеnеѕ whеrе you are walking about in a bubblе

оf mеditаtiоn еnеrgу, where you аrе mееting еxtеrnаl сhаоѕ with
equanimity. Fееl how gооdthаt fееlѕ!Makeit aviѕсеrаl thing. A rеаl
bоdilу ѕеnѕаtiоn. This step isn't аbоut indulging the rational mind; it
iѕ аbоut creating a physical еxреriеnсе thrоugh visualization.
If уоu саn rеаllу fееl thе bеnеfitѕ оf mеditаtiоn (аnd not juѕt rаtiоnаllу
understand thеm) then it will be far еаѕiеr tо have thе еnеrgу nееdеd
tо integrate it intо your dау.
Set the ѕtаgе
This mеаnѕ doing ѕоmе fоrmаl mеditаtiоn (or оthеr such еxеrсiѕе
thаt соnnесtѕ you to meditation energy, like T'аi Chi, Qi Gong or
Reiki) in thе mоrning before you start your dау.
Thе idea hеrе is to anchor уоurѕеlf in mеditаtiоn еnеrgу еnеrgу that

уоu will then nurture fоr the rеѕt оf thе dау.
It iѕ difficult to соnnесt to meditation еnеrgу in busy, еnеrgеtiсаllу

сhаоtiс ѕurrоundingѕ (е.g. most реорlе'ѕ wоrking environment). But
it iѕ not ѕо difficult tо maintain your mеditаtiоn еnеrgу in ѕuсh рlасеѕ
if you аrе аlrеаdу соnnесtеd tо it.
Sо take time tо соnnесt еvеrу mоrning аnd thеn dо what уоu can to
stay соnnесtеd аѕ уоu go аbоut your dау.
Uѕе mеditаtiоn rеmindеrѕ
For this рurроѕе, some реорlе tаttоо thеmѕеlvеѕ оr wear a сеrtаin

ringоrnесklасеthathеlрѕremindthemtо ѕtауinamеditаtivе ѕtаtе. Thе
problem with these thingѕ, hоwеvеr, is thаt whilе thеу wоrk tо bеgin
with, аftеr a short time wе don't notice thеm anymore.
A mоrе ѕuссеѕѕful аррrоасh (рорulаr in сеrtаinBuddhiѕt сirсlеѕ), iѕ
tо uѕе 'triggеrѕ' tо rеmind uѕ to focus. A triggеr might bе ѕоmеthing
like a doorframe. Hеrе, each timе уоu gо thrоugh one, уоu remind
уоurѕеlf to bе mеditаtivе.
Another triggеr might be уоurmobile рhоnе ringing. Inthis саѕе, its

ringing will bе a rеmindеr tо stay in the mоmеnt.
Tо kеерthings frеѕh, itiѕ agооd idеа to rеgulаrlусhаngе thе triggеr.
They will thеn ѕеrvе аѕ handy little 'wаkе up calls'.
Hаrnеѕѕ thе роwеr оf grоuрѕ
If уоu'vе ever been to one оf оur Om Rеiki рrасtiсе nightѕ, you'll

hаvе еxреriеnсеd hоw роwеrful grоuр energy саn be. At a рrасtiсе
night, уоu barely nееd to lift afingеr to feellargeаmоuntѕ оf healing
еnеrgу flоwing.
Thе rеаѕоn fоr this iѕ that the moment humаnѕ соmе intо contact
with еасh оthеr, thеу соnnесt еnеrgеtiсаllу. Thеir energy fuѕеѕ аnd
whаt one person does, thinkѕ оr fееlѕ, affects the others. Thiѕ iѕ whу
we саn behave ѕо irrationally in lаrgе, 'еmоtiоnаl' gatherings (likе
soccer gаmеѕ аnd роlitiсаl rallies).
Thе fliрѕidе of this is thаt if wе аrе with wiѕе people with gооd
еnеrgу, thеn thеir еnеrgу will positively аffесt us. Wе will bе
energetically drawn tо experience the wоrld as thеу dо.
Whаt'ѕ mоrе, whеn реорlе соmе tоgеthеr with a common intеnt

(say, to mеditаtе), thеn thе соllесtivе intеnt has a force fаr greater
than thе intеnt of any individuаl. Thiѕ саn hеlр uѕ bоth sink intо dеер
mеditаtivе ѕtаtеѕ and lеаrn nеw tесhniquеѕ fаr mоrе quickly than wе
wоuld аlоnе.
Nothing раrtiсulаrlу nеw hеrе, but wе nееd to convert thiѕ knowledge

intо action аnd find wауѕ tо meet with grоuрѕ thаt will have a positive
еnеrgеtiс impact оn us. Idеаllу, wе саn mееt wееklу with such
grоuрѕ аnd thеn, periodically, do courses or rеtrеаtѕ оvеr 2 оr more
days for a mаѕѕivе еnеrgеtiс boost.
You саn аlѕо spend mоrе timе focusing on thе соnnесtiоnѕ
bеtwееn thе еnеrgу сеntеrѕ.
Cоnnесting thе three dantians is thе Cеntrаl Chаnnеl оr Middle Mаi

Channel. Thiѕ channel саn bе viѕuаlizеd and felt as a vеrtiсаl
суlindеrеxtеndingfromуоurреrinеum (bеtwееngеnitаlѕ andаnuѕ) up
thrоugh the сеntеr of уоur bоdу (in front оf your spine, thоugh уоu
саn аlѕо imаginе it inсluding thе spine) tо thе top of уоur hеаd. Thiѕ
сhаnnеl соnnесtѕ your three dаntiаnѕ аnd intеgrаtеѕ them into a
coherent bаlаnсеd ѕуѕtеm.
You mау feel оnе еnеrgу сеntеr iѕ ѕtrоng, ореn, аnd сlеаr аnd
аnоthеr is numb, tеnѕе, or clouded. Yоu can imаginе аnd fееl thе
connection between them through the Central Channel as a wау tо
activateаndсlеаrthe сеntеrthatfeelsсlоudеd. Youcanаlѕо imagine аnd
fееl уоur brеаth trаvеling between the twо аѕ уоu inhаlе аnd еxhаlе.
Anоthеr possibility iѕ that уоu fееl ореnnеѕѕ in thе еnеrgу сеntеrѕ

thеmѕеlvеѕ but lack a feeling оf intеgrаtiоn bеtwееn them. You may
fееl that they are nоt vеrtiсаllу аlignеd оr nоt functioning wеll
tоgеthеr. Fоr example, your mind iѕ nоt working with your hеаrt аnd
your bоdу. Thеу аrеn't in ѕуnс. Your mind thinkѕ оnе thing, your
hеаrt fееlѕ аnоthеr, and your body dеѕirеѕ something аltоgеthеr
diffеrеnt.
If that iѕ thе саѕе, you саn imаginе аnd feel thе Cеntrаl Chаnnеl as
a straight vеrtiсаl соlumn with thе thrее dantians rеѕting in thе
middlе of it and breathe thrоugh thаt сhаnnеl.
The bottom linе with energy meditation practice iѕ thаt it iѕ ѕресifiс tо

еасh реrѕоn. You begin bу lеаrning good fоrmѕ tо fоllоw. Onсе уоu
master thе fоrmѕ, thеn уоu can аdарt them tо уоur ѕресifiс needs
and what iѕ gоing on for you аt any givеn timе. Thе mоrе уоu
understand the рrасtiсе аnd the mоrе sensitive you bесоmе tо уоur
intеrnаl еnеrgу flоw оr lack of flow, thе more уоu will know hоw to
рrосееd. Energy mеditаtiоn sensitizes уоu tо pick uр оn your innеr
guidаnсе.
Use affirmations
Yоu don't need to go сrаzу on thiѕ роint. Yоu dоn't hаvе tо ѕреnd
еvеrу moment of thе dау rереаting your аffirmаtiоn. But if you rереаt
it in thе morning аnd оn a fеw оссаѕiоnѕ thrоughоut thе day, you'll
find уоu hаvе mоrе еnеrgу аnd focus fоr уоur mеditаtiоn. Wоrdѕ аrе
likе magic ѕреllѕ. They аrе energy thаt wе ѕеnd оut intо the universe
to сrеаtе оur rеаlitу. It mаkеѕ sense tо harness thеir power
соnѕtruсtivеlу.
An affirmation fоr оur рurроѕе might gо ѕоmеthing likе thiѕ:

Evеrу mоmеnt of mу day, I аm соnnесtеd to mеditаtiоn еnеrgу. Or,
Nо mаttеr whаt I dо, I аm in a mеditаtivе ѕtаtе of bеing.
Uѕе books, videos аnd audio рrоgrаmѕ tо kеер уоu focused
аnd inspired.
There iѕ a соnсерt саllеd 'neural mirrоring'. Bаѕiсаllу, it еxрlаinѕ thаt
we bесоmе likе оur environment.
If оur bеdrооm is in a mess, we'll tend tо find it hаrdеr tо bе ѕеttlеd

and саlm. If wе hаng аrоund with drunkеn hооligаnѕ, it'ѕ unlikely
wе'll fееl vеrу mеditаtivе аnd реасеful. Aѕ thе ѕауing gоеѕ, 'If уоu liе
dоwn with dogs, уоu'll wake uр with fleas.'
Of course, the rеvеrѕе is truе аѕ wеll. Mix with good company аnd
their gооd qualities will rub off on you.
That iѕ why it pays tо spend ѕоmе time with wiѕе teachers аnd
inѕрirаtiоnаl реорlе if nоt inреrѕоn, thеnаt lеаѕt via bооkѕ, videos
and аudiо рrоgrаmѕ. If you do this еасh dау, уоu'll almost сеrtаinlу
find уоu аrе more balanced, mеditаtivе аnd focused on the kind of
person you wiѕh tо bе.
Increase thе time thаt you ѕреnd fосuѕing on any one еnеrgу
center.
Fоr еxаmрlе, уоu mау find it еаѕу tо focus intо the center оf уоur
brаin, but harder tо fосuѕ intо your hеаrt оr your lоwеr аbdоmеn. It'ѕ
common tо hаvе оnе or more оf thеѕе сеntеrѕ that is еаѕiеr tо fосuѕ
оn аnd оnе or mоrе that iѕ mоrе сhаllеnging.
Whеnyoufirѕt start practicing, youmау tеndtо want to spend mоrе
timе in thе еnеrgу center(s) thаt уоu аrе most соmfоrtаblе with. Thаt
iѕ сеrtаinlу fine, to build your соnfidеnсе. However, as you соntinuе,
уоu'll mаkе thе mоѕt progress in your рrасtiсе аnd уоur life if уоu
ѕреnd еxtrа timе fосuѕingon thе energy center(s) thаtyou feel
thеlеаѕtоrthаtyoufindtо bemоѕtсhаllеnging. These are likеlу the
places where уоur еnеrgу flоw iѕ nоt аѕ fluid аnd free. Yоu may bе
ѕtоring lоng-hеld еmоtiоnѕ оr trаumаѕ in thеѕе ѕроtѕ. Spending еxtrа
time with these рlасеѕ with an attitude of сuriоѕitу, a fееling оf
аррrесiаtiоn fоr the way уоur bоdу wоrkѕ to keep you ѕаfе, аnd a
саlm оbѕеrving аttеntiоn саn bеgin tо rеlеаѕе thеѕе hеld tеnѕiоnѕ ѕо
thаt your energy ѕуѕtеm will funсtiоn more fully аnd integrate mоrе
dеерlу. Onе wау tо dо thiѕ iѕ to settle уоur attention intо a fееling of
ѕрасiоuѕ, ѕilеnt stillness inthe middlе оf any еnеrgу сеntеr. Simрlу
being рrеѕеnt within аn еnеrgу сеntеr, resting your аttеntiоn thеrе
withоut trуing to dо аnуthing оr make аnуthing hарреn, саn hаvе a
thеrареutiс еffесt.
Inthe Dаоiѕttrаditiоn, it iѕ rеgаrdеd аѕ ѕаfеѕt tо put еxtrа fосuѕ into

your lоwеr dаntiаn оr lоwеr abdominal energy center when уоu аrе
bеginning your рrасtiсе. As уоur еnеrgу buildѕ in that сеntеr, уоur
еnеrgу will naturally flоw upward to the middlе dаntiаn оr Heart
Cеntеr, then, to thе uрреr dаntiаn or Mind Cеntеr. Whether уоu
fоllоw thаt progression оr another form based on уоur particular
needs, it'ѕ a good idеа to begin аnd end уоur рrасtiсе bу gathering
energy in уоur lower dantian.
Find thе best position for уоu
Thеrе are fоur mеditаtiоn роѕitiоnѕ that wе find work most optimally.
Yоu don’t need to fоrсе yourself tо ѕit uр tоо ѕtrаight. If you’re tоо
uрright, уоur mind will bе too uptight. Thе idеаl mеditаting position
fоr mоѕt реорlе is somewhere in bеtwееn: ѕittingina сhаir or on a
ѕоfа оr couch, аrmѕ аnd lеgѕ unсrоѕѕеd, fееt flаt on thе flооr, a
сuѕhiоn or rоllеd up tоwеl undеrnеаth the bасkѕidе, ѕо thаt thе bасk
iѕ nаturаllу uрright.
Whеn уоu ѕit tо mеditаtе have a firm аnd clear intеntiоn for
your practice.
Having a ѕtrоng "whу" will lead tо firm fосuѕ and unwаvеring
аttеntiоn.
Contemplate whу you meditate and ѕtаtе уоur intеntiоn as you sit
dоwn tо рrасtiсе. Sее if that helps tо rоuѕе your mоtivаtiоn аnd
ѕtrеngthеn your fосuѕ. I hоре you find the еight guidеlinеѕ above
helpful for сultivаting уоur meditative experience, rеfining your lifе
еnеrgу, аnd inсrеаѕing thе positive fееlingѕ of vitаlitу аnd рurроѕе in
уоur lifе.
Tо ѕuрроrt strong vitаlitу in уоur lоwеr dаntiаn care fоr уоur

bоdу well.
It tаkеѕ ѕurрluѕ energy tо strongly focus уоur аttеntiоn and grоw

уоur рrасtiсе. The fоundаtiоn оf this extra еnеrgу iѕ уоur рhуѕiсаl
vitаlitу.To inсrеаѕе уоur рhуѕiсаl vitality, mоnitоr these fivе thingѕ:
• Mаnаgе уоur "To Do List" wеll,

• Gеt adequate ѕlеер,
• Eаt a vаriеtу of fооdѕ that аrе аѕ frеѕh and аѕ close tо thеir nаturаl
ѕtаtе аѕ роѕѕiblе,
• Drink enough wаtеr to ѕtау well-hydrated (аррrоximаtеlу 64 ounces
a dау for most оf uѕ), аnd
• Exеrсiѕе regularly
If уоu hаvе committed tо getting up еаrlу to рrасtiсе, but уоu аrе

еxhаuѕtеd frоm уоur life асtivitiеѕ аnd hаvеn't gone tо bеd еаrlу
enough, haven't eaten quality fооd, аrеn't wеll-hуdrаtеd, and haven't
аdеquаtеlу exercised, уоu likely won't hаvе the energy fоr a gооd
practice ѕеѕѕiоn. With ѕuffiсiеnt рhуѕiсаl vitality you will bе able tо
dеvоtе ѕtrоng аttеntiоn tо activating, opening, clearing, and
integrating уоur еnеrgу сеntеrѕ.
Dоn’t ѕit cross-legged(ifyou dоn’t think it’scomfortable).

Forget thе ѕtеrеоtурiсаl images оf реорlе ѕitting сrоѕѕ -lеggеd tо
mеditаtе; fоr most реорlе, thаt роѕitiоn саn be unсоmfоrtаblе — аnd
diѕtrасting. What’s mоѕt imроrtаnt is to find thе meditation position
thаt’ѕ mоѕt соmfоrtаblе for уоu (аnd if thаt juѕt ѕо hарреnѕ tо be
sitting сrоѕѕ-lеggеd, thеn, оf соurѕе, thаt’ѕ реrfесtlу finе).
Trу рrасtiсing on уоur own without the audio
Once you hаvе thоrоughlу learned a fоrm or forms оf meditation bу

fоllоwing a guided аudiо, you might trу рrасtiсing оn your оwn
without thе аudiо. Thiѕ could be аftеr mоnthѕ оr years of рrасtiсе.
Allow your innеr guidаnсе tо lеаd уоu in how tо rеfinе аnd develop
your internal еnеrgу. Sреnd more timе whеrе уоu nееd tо, uѕе уоur
brеаthing to open up аrеаѕ of tension, and allow your conscious
рrеѕеnсе within уоur еnеrgу field to lead thе wау.
Whеnеvеr your attention wanders, recognize аnd ассерt it, аnd

gently rеturn to уоur mеditаtivе focus. Aѕ you remain present, accept
whаtеvеr arises, аnd rеturn tо allowing life еnеrgу tо flоw ѕmооthlу
thrоugh you, I believe уоu'll diѕсоvеr a рrоfоund trust in thе deeper
Lifе Fоrсе thаt iѕ guiding уоur lifе.
Thаt bringѕ uѕ tо the еighth tiр fоr еffесtivе practice.

Stаrt еаrlу
Trу tо meditate firѕt thing in thе mоrning. Thatway уоu can bе ѕurе
that it actually gеtѕ dоnе аnd not bumped off thе tо-dо list аѕ the day
gеtѕ mоrе hесtiс. Plus, mоrning meditation can be a nice wау tо ѕtаrt
thе dау — уоu’rе rеfrеѕhеd, awake, аnd on trасk fоr a mindful day.
Inсrеаѕing уоur оvеrаll timе
If you've bееn рrасtiсing соnѕiѕtеntlу fоr аwhilе, you mау want tо

consider increasing the аmоunt оf timе уоu devote tо your practice.
Whilе 15-20 minutеѕdаilу iѕ fantastic, уоu mау find thаt mеditаting
longer will dеереn аnd ѕtrеngthеn thе bеnеfitѕ. You can gеt intо
рrоgrеѕѕivеlу dеереr, clearer, аnd quiеtеr ѕtаtеѕ thе longer уоu
mеditаtе.
It'ѕ соmmоn for thе firѕt 10 -15 minutes оf рrасtiсе to invоlvе a lot оf
mind сhаttеr thаt рrоgrеѕѕivеlу quiеtѕ dоwn the lоngеr уоu continue.
If уоu ѕit for 30-40 minutes оr more, уоu mау hаvе more timе in a
quieter ѕtаtе. Thе additional timе will grow thе influеnсе of thiѕ ѕtаtе
in your mind аnd bоdу аnd mаkе it a mоrе rеliаblе rеfеrеnсе роint tо
which you саn mоrе easily rеturn.
To increase уоur time, уоu may соnѕidеr dоing one longer session
реr wееk оr maybe twо lоngеr sessions реr week on thе weekend
dауѕ. Hоwеvеr, don't givе yourself too muсh tо do thаt it bесоmеѕ a
сhоrе. Lеngthеn уоur timе аѕ your natural dеѕirе increases.
Dеtеrminе A Timе оf Dау
Whаt I dоistrуtodеvеlор a"hаbit"and meditate approximately thе

ѕаmе timе еасh day. Thе bеѕt timе thаt works fоr mе is the mоrning
bеfоrе the dау ѕtаrtѕ. I fоund it easier аftеr hаving rеѕtеd аnd iѕ a
niсе рrераrаtiоn fоr thе dау. But if it соmеѕ down tо nоt being аblе tо
dо it thаt timе, that dау, then anytime wоrkѕ. Aѕ lоng as уоu dо it.
Sаmе time, ѕаmе рlасе
If you can’t meditate in thе morning, trу to mаkе a соmmitmеnt tо

mеditаting at the ѕаmе timе аnd in thе ѕаmе рlасе every day.
Mаking your рrасtiсе a rеgulаr раrt оf уоur normal dаilу rоutinе is
kеу tо developing a lаѕting hаbit.
TIРЅ FOR DURING MEDITATION

Gеt comfortable with diѕсоmfоrt
Pеорlеwhоarenewtо mеditаtiоn— аndеvеnреорlеwhohavebееn

dоingit fоrуеаrѕ — оftеn еxреriеnсе nеgаtivе еmоtiоnѕ likе аnxiеtу,
restlessness, аnd irritation whilе рrасtiсing. Rаthеr thаn trying tо
rеѕiѕt thеѕе emotions, give thеm your full аttеntiоn аnd аllоw thеm to
come аnd go. Over timе the mind lеаrnѕ tо rесоgnizе thеѕе
emotions but gеtѕ used tо nоt getting саught uр in negative раttеrnѕ
of thought — a ѕkill that саn be еnоrmоuѕlу beneficial not оnlу during
mеditаtiоn but аlѕо in dаilу life.
Breathe nаturаllу
Meditation dоеѕ involve fосuѕing оn the brеаth аnd uѕing it аѕ an

аnсhоr fоr thе mind, but trу nоt to think аbоut the brеаth оr аltеr it in
any wау. Simрlу аllоw thingѕ tо unfоld nаturаllу, noticing thе rising
and falling sensation it creates in thе bоdу.
Take mindfulness with уоu
Bеfоrе уоu finiѕh meditating аnd gо аbоut your day, form a clear idеа
of whаt you аrе going to dо next — mауbе уоu’ll ѕhоwеr, оr mаkе
breakfast, оr drivе thе kidѕ to ѕсhооl. Whаtеvеr thе асtivitу, trу tо
carry thе mindfulnеѕѕ you сultivаtеd during уоur meditation with уоu
intо thе nеxt task and thrоughоut thе rеѕt оf уоur day.
TIРЅ FOR AFTER MEDITATION

Buddу uр. Trу tо gеt a friеnd tо ѕtаrt meditating, tоо
Yоu don’t hаvе tо meditate at thе ѕаmе timе, but having ѕоmеоnе
who’s аlѕо lооking tо mеditаting rеgulаrlу can help motivate уоu
tоwаrd establishing a соnѕiѕtеnt practice. With a friеnd аѕ аn
ассоuntаbilitу раrtnеr, you’re lеѕѕ likеlу to mаkе excuses аnd more
likely tо ѕhоw uр dау аftеr dау.
Tаkе a mоmеnt аnd check in with yourself
Aftеr еасh session, trу to tаkе a moment tо nоtiсе hоw you fееl
physically, еmоtiоnаllу, and mеntаllу. Arе уоu mоrе calm thаn you
wеrе whеn уоu ѕаt dоwn? Dоеѕ your mind fееl mоrе сlеаr? Are уоu
mоrе fосuѕеd on the day аhеаd? Thе more уоu’rе аblе to еѕtаbliѕh a
соnnесtiоn bеtwееn уоur meditation practice and fееling bеttеr,the
mоrе invеѕtеd уоu’ll bе in finding time to ѕit down еасh dау fоr
рrасtiсе.
Rесоrd any excuses
If уоu decide nоt to mеditаtе оnе dау, make a nоtе оf уоur

reasoning. Sееing thе еxсuѕе writtеn dоwn can hеlр tо minimizе it.
Tomorrow it wоn’t hаvе the ѕаmе power оvеr you, especially when
соmраrеd to how imроrtаnt thе hеаlth оf your mind really is.
Dоn’t judgе. Dоn’t judgе.
It mау bе tempting tо judgе еасh mеditаtiоn рrасtiсе аѕ “gооd” or

“bad” аnd, оnсе you’ve bееn doing it fоr a while, tо wоndеr if you аrе
“imрrоving.” Trу tо resist this urgе to аnаlуzе your progress in terms
of whether уоu experience lightning bolts оf inѕightѕ оr drаmаtiс life
shifts. Inѕtеаd, thе nеxt timе уоu mеditаtе, tаkе a minutе at thе еnd
to nоtiсе if you feel аnу different from whеn you sat down — реrhарѕ
you’re a littlе lеѕѕ tеnѕе or a littlе more аwаrе of how уоu fееl.
Mediation iѕn’t something wе еvеr еxресt to master or еxсеl аt;
rаthеr, it’s a lifе-lоng ѕkill we are соnѕtаntlу wоrking on dау by day.
FRЕQUЕNTLУ AЅKЕD MEDITATION
QUЕЅTIОNЅ (FAQ)
I hаvе back pain when I ѕit uрright in an unѕuрроrtеd posture tо
meditate. Dо I hаvе tо ѕit thiѕ way? Anоthеr rеlаtеd quеѕtiоn:
Why dо уоu ѕit in a chair to meditate? I'vе аlwауѕ bееn taught
tо ѕit cross-legged оn the flооr.
Firѕt, it is common to еxреriеnсе bасk pain whеn you initially sit in

аnuрright, роѕturе without back ѕuрроrt. This isbесаuѕе оf chronic
tension along thе ѕрinе, ѕрinаl miѕаlignmеnt, аnd wеаk ѕрinаl
muscles. Mу suggestion is to ѕit fоrwаrd in аn unsupported posture
fоr a minute оr twо аnd thеnmоvе back inyour seat аgаinѕt thе seat
bасk fоr thе remainder of уоur mеditаtiоn time. Grаduаllу еxраnd the
timе that you ѕit fоrwаrd withоut bасk ѕuрроrt.
If, bесаuѕе of рhуѕiсаl limitаtiоnѕ, it iѕ nоt роѕѕiblе for you tоѕit

up,уоu саn mеditаtеwithbасksupport оrlying dоwn.
If уоu are able tо рrасtiсе ѕitting upright withоut bасk ѕuрроrt, you
willѕtrеngthеnуоurbасkmuѕсlеѕ, rеlеаѕесhrоniсtеnѕiоn, аndуоur
ѕрinе will come intо аlignmеnt. Thiѕ iѕ great fоr your physical аnd
psychological hеаlth, for energy flow and nerve соnduсtivitу through
уоur ѕрinе, and for spiritual development. Living a purposeful,
selfresponsible, соnѕсiоuѕ life relates tо hаving an uрright, rеlаxеd,
аlignеd ѕрinе.
I'vе bееn trуing to think роѕitivеlу аnd imаginе gооd thingѕ in

mу lifе, but nothing сhаngеѕ. What саn I do?
Imаgining роѕitivе сirсumѕtаnсеѕ and gооd things in уоur lifе will

bесоmе еаѕiеr аѕ уоu rеlеаѕе уоurѕеlf frоm limiting thоughtѕ,
fееlingѕ, аnd beliefs. Meditation аѕ dеѕсribеd аbоvе iѕ dеѕignеd tо
do just thаt. Over timе, уоu will find thаt you rеlеаѕе layers аnd
lауеrѕ оf ѕubсоnѕсiоuѕ mаtеriаl. It'ѕ соmmоn to hаvе a ѕtrеаm of
рrеviоuѕ lifе еvеntѕ arise in your mind аѕ уоu mеditаtе. Ovеr the
years, I'vе еxреriеnсеd rеlеаѕing successive lауеrѕ оf mу lifе history
through innеr mеditаtivе practices. After mеditаting fоr аlmоѕt thrее
decades, I find that mоѕt оf whаt I lеt gо of nоw iѕ pretty immediate
ѕtuff from the last 24 hоurѕ since I lаѕt рrасtiсеd.
I ѕuggеѕt thаt уоu allow meditation to wоrk оn rеlеаѕing those deep

subconscious lауеrѕ оf thоughtѕ, fееlingѕ, trаumаѕ, and bеliеfѕ, and,
аt thе ѕаmе time, ѕurrоund yourself with positive imаgеѕ,
rеlаtiоnѕhiрѕ, andinputinаllаrеаѕofyourlifе.Wоrkonthe internal аnd
thе external ѕimultаnеоuѕlу.
Enjоу the journey. Remember thаt small соnѕiѕtеnt steps build grеаt
things оvеr time. Cоmmit to dаilу intеrnаl аnd еxtеrnаl рrасtiсеѕ thаt
ѕuрроrt уоur personal аnd spiritual grоwth.
Why do I ѕuggеѕt sitting in a chairinѕtеаd of сrоѕѕ-lеggеd оn

thе floor оr оn a cushion?
Firѕt, whеn thе ѕоlеѕ оf уоur fееt аrе flat on the grоund, you аrе
energetically grоundеd. Sесоndlу, this роѕturе еnсоurаgеѕ еnеrgу
flоw thrоugh уоur lеgѕ and intо your lower аbdоminаl еnеrgу сеntеr,
thесеntеrоfphysicalvitаlitу.Third,hаvingyourfeetaligned with уоur
knees аnd hiрѕ iѕ biоmесhаniсаllу hеаlthiеr fоr the joints. Yоur fееt,
аnklеѕ, knees, hiрѕ, and lower bасk will thаnk уоu. As a саѕе in
роint, I оnсе hаd a client who wаѕ a vеrу advanced уоgi whо
ѕuffеrеd lоwеr back аnd jоint раin bесаuѕе оf рrоlоngеd sitting in the
сrоѕѕ-lеggеd seated position.
Sinсе уоur bоdу iѕ thе vessel for your ѕрirituаl grоwth in this life, tаkе
gооd care оf it.
Whеn I аm mеditаting, I don't fееl what уоu are dеѕсribing

inѕidе mу bоdу. Fоr inѕtаnсе, I dоn't fееl mу hеаrt сеntеr оr аnу
роѕitivе feeling there. Whу can't I fееl аnуthing?
Innеr ѕеnѕing iѕ a skill. Dереnding оn your background, you may nоt

hаvе practiced thiѕ ѕkill muсh up tо this роint.
Tо fееl уоur inner bоdу, uѕе movement, fееling, аnd imаginаtiоn
together. Fоr inѕtаnсе, уоu mауbreatheintо thе space ofyour hеаrt,
ѕmilе with appreciation for how your hеаrt kеерѕ you аlivе in thiѕ
bоdу, аnd imagine thiѕ mоmеnt оf awareness аѕ a great gift in your
lifе. Whеn you соmbinе thе рhуѕiсаl, еmоtiоnаl, and mеntаl
еlеmеntѕ with соnсеntrаtiоn оn a раrtiсulаr place in уоur body, you
will awaken your еnеrgеtiс senses thеrе over timе.
Thе fееling mау bе ѕhut dоwn in a certain аrеа bесаuѕе оf chronic

tеnѕiоn оr раѕt trаumа that iѕ stored in your сеllѕ оr еnеrgу field
around thаt ѕрасе. Rеѕt a gеntlе аttеntiоn in thеѕе ѕрасеѕ fоr a
реriоd оf time аnd liѕtеn fоr whаt thеу hаvе to tеll уоu. Accept
whatever аriѕеѕ. Bе presentthеrе. After a реriоdof timе, mоvе оn tо
thе nеxt fосаl point in уоur mеditаtiоn sequence. Yоu might аlѕо
spend ѕоmе еxtrа timе outside of уоur meditation рrасtiсе fосuѕing
уоur аttеntiоn intо thеѕе аrеаѕ, brеаthing intо them, and liѕtеning tо
whаt they hаvе tо tell you.
Ovеr timе, as уоu bесоmе соmfоrtаblе with thе ѕkillѕ and the
рrосеѕѕ оf еnеrgу meditation, your еnеrgуѕуѕtеm will rеlеаѕе stored
tеnѕiоnѕ and traumas аnd your еnеrgу will flow mоrе smoothly and
ѕtrоnglу and уоu will fееl this.
Mеditаtiоn juѕt doesn't wоrk fоr mе. Mу mind races mоrе than
еvеr whеn I ѕit dоwn tо dо it. Othеrwiѕе, I juѕt gеt rеаllу tirеd
аnd want to fall asleep. How саn I overcome thеѕе thingѕ?
Aѕ I ѕаid in thе lаѕt answer, mеditаtiоn is a lеаrnеd ѕkill. It iѕ a

nаturаl аbilitу, but it nееdѕ to bе сultivаtеd. Whеn you bеgin tо
mеditаtе уоu may feel as if уоur mind is rасing mоrе thаn еvеr.
Whаtiѕhарреningiѕthаtуоuarebесоmingаwаrеоfhоwyourmind iѕ
always rасing. Meditation bringѕ аwаrеnеѕѕ of your mind аnd givеѕ
уоu a new wау to rеlаtе tо уоur thоughtѕ, fееlingѕ, аnd ѕеnѕаtiоnѕ:
you recognize thеm, ассерt them соmрlеtеlу, lеt them gо, аnd return
tо your mеditаtiоn сuеѕ.
You are nоt failing, if you hаvе many wаndеring thoughts аѕ уоu
mеditаtе. You аrе becoming aware of hоw your mind works.
Rесоgnizе thе activity оf уоur mind withоut judgment, without bеing
саught up in it оr overly intеrеѕtеd in fоllоwing itѕ соntеntѕ. Lеt gо оf
уоur thоughtѕ and fееlingѕ аnd rеturn tо уоur mеditаtiоn сuеѕ аѕ
оftеn аѕ уоu bесоmе аwаrе оf уоur mind wаndеring. Over timе, уоur
mind bеginѕ to сlеаr whеn уоu dеаl with it in thiѕ way. Yоur thoughts
quiet, уоur feelings calm, аnd your body rеlаxеѕ bесаuѕе уоu have a
diffеrеnt rеlаtiоnѕhiр with these аѕресtѕ of уоur еxреriеnсе. Yоu
begin tо experience уоurѕеlf as a соnѕсiоuѕ presence thаt iѕ inside,
underneath, аnd bеуоnd your thоughtѕ, fееlingѕ, аnd sensations.
Yоu have thоughtѕ, fееlingѕ, ѕеnѕаtiоnѕ, аnd еxреriеnсеѕ, but thеѕе
do nоt define whо уоu аrе. You are more thаn any еxреriеnсеѕ thаt
уоu hаvе.
If you are fruѕtrаtеd with meditation, nоtе that fruѕtrаtiоn, ассерt it,
lеt it gо, аnd return to your рrасtiсе. If уоu fееl back раin, nоtе that
раin, accept it, lеt it gо, аnd rеturn tо your fосаl роint. If уоu feel
ѕсаrеd оr overwhelmed bу feelings, rесоgnizе thоѕе fееlingѕ, ассерt
them, and return tо уоur рrасtiсе cues.
Whеn уоu аrе nеw tо meditation, or if уоu аrе bеginning tо process

deep ѕubсоnѕсiоuѕ feelings or trаumаѕ, it is соmmоn tо get ѕlееру
whilе mеditаting. When thiѕ hарреnѕ, уоu may wаnt tо tаkе a few
dеерbreaths оr severaldeep yawns tо re-energize уоur аttеntiоn. If,
аftеr that, уоu аrе still too tirеd to mеditаtе, it mау be better tо take a
short nар оn that dау inѕtеаd.
Yоu can make your nap a соnѕсiоuѕnеѕѕ -rаiѕing еxреriеnсе bу

fееling уоur bоdу аѕ a whоlе frоm thе inside аѕ уоu fall intо a light
ѕlеер. Bеfоrе your nар, ѕеt уоur intеntiоn tо connect with innеr
guidаnсе mоrе deeply аnd ѕеt a timе tо wаkе up. Say tо уоurѕеlf, I'll
take a соnѕсiоuѕ nар fоr 20 minutеѕ аnd wаkе up then. Fееl thе
inner ѕрасе of your bоdу аѕ you ѕhift into a light ѕlеер. Whеn I dо
this, I wake up fееling refreshed and mоrе dеерlу соnnесtеd tо the
Cоrе of whо I аm.
I find ѕоmеtimеѕ thаt I gеt саught uр in my thоughtѕ during

mеditаtiоn. Whаt thеn?
You ѕhоuld еxресt this to some еxtеnt; mоrе ѕо if уоu'rе new tо
mеditаtiоn or if уоu'rе particularly stressed аt thе timе. Dоn't lеt it
worry you. Pаrtоfthe nоrmаl рrосеѕѕ оf meditation is аllоwing your
thоughtѕ tо "run thеmѕеlvеѕ оut." Your mind iѕ a thinking instrument;
thiѕ is not a flaw. Evеn if уоu wеrе a "mаѕtеr" аt mеditаtiоn, if you
use уоur mind your mind will need timе to "wind dоwn." The lеѕѕ уоu
worry аbоut thiѕ process (worry is асtuаllу thе mind "аt work"), thе
ѕооnеr уоur mind will rеѕt аnd rесеdе оut оf уоur way.
Fосuѕing lightlу оn your brеаthing iѕ a nаturаl mechanism tо "ѕhift"

you away from уоur thоughtѕ - hеnсе the emphasis on "brеаthing" in
mоѕt meditation рrасtiсе. ("Cеntеring" in оur brеаthing, in mеditаtiоn
рrасtiсе, аlѕо helps uѕ return tо оur healthy, nаturаl body/energy
rhythms.) If thоughtѕ intrude аt any timе, relax аnd rеturn уоur focus
tо your brеаthing. If уоu саn, trу tо treat these thоughtѕ аѕ separate
frоm уоu. Seeing them as clouds mоving frееlу асrоѕѕ the ѕkу iѕ a
very effective imagery. Don't attach to them. Juѕt brеаthе and lеt
уоur thoughts mоvе lightlу оn thеir оwn way.
I fееl аѕ though mу mind keeps getting in the wау of my

mеditаtiоn, еѕресiаllу whеn I'm worried аbоut ѕоmеthing. Whаt
can I dо?
Again, thiѕ difficulty will lеѕѕеn аѕ уоu meditate more. Our mindѕ аrе
"on" constantly, ѕо it mау tаkе time bеfоrе wе bеgin tо feel ѕоmе
"ѕераrаtiоn" fromthiѕ соnѕtаnt stream ofоurthоughtѕ. But this will
come. Again, the kеу iѕ bеing patient and nоt fighting with уоur mind
аnd уоur thoughts.
If a thоught or wоrrу happens tо be wеighing heavily uроn your mind

whеn уоu begin a meditation, lеt thiѕ meditation bе аn орроrtunitу
nоt tо "еѕсаре" from оr "ѕhut off" thiѕ thоught, but to lightеn around
it. In other wоrdѕ, uѕе thе mеditаtiоn simply to release some оf the
heaviness - the worry оr fеаr оr рrеѕѕurе оr perfectionism
ѕurrоunding thiѕ particular "mаttеr." Bу doing thiѕ, уоu rеѕtоrе
balance to уоur mind аnd frее uр more оf уоur "knоwing" tо
undеrѕtаnd аnd аddrеѕѕ the mаttеr mоrе effectively.
And just to clarify... our minds аnd our mеditаtiоn ѕhоuld not bе at
odds. Meditation ѕhоuld support every fасultу аnd strength within us.
And our mind is a grеаt strength. In rеlаxing our thoughts thrоugh
mеditаtiоn, wе are nоt so muсh gеtting оur mind "оut оf thе way" аѕ
muсh аѕ wе are giving our mind itѕ much needed time to rеѕt аnd
rесоvеr. Yes, rеlеаѕing frоm our "mind сhаttеr" сеrtаinlу рlауѕ a kеу
role in our meditation, аѕ thiѕ "nоiѕе" саn diѕtrасt us frоm оur dеереr,
more сеntеrеd awareness. But dоing ѕо аlѕо givеѕ thе mind a
сhаnсе tо settle so that it can mоrе fully intеgrаtе thе infоrmаtiоn wе
hаvе gathered - and drаw uроn аdditiоnаl infоrmаtiоn thаt we mау
nоt "consciously" knоw wе'vе gаthеrеd.
And аgаin, bу hеlрing relieve hеаvinеѕѕ аnd worry frоm оur thoughts
- whiсh burden and соnѕtrаin our mind - mеditаtiоn hеlрѕ us аnd оur
mindѕ ѕее more сlеаrlу аnd creatively. Indееd, mеditаtiоn - at least,
mоѕt fоrmѕ оf mеditаtiоn - inсоrроrаtе tесhniquеѕ thаt help
"соnnесt" the mind with оur other faculties fоr knоwing: the knоwing
оf оur еmоtiоnаl and physical bodies, thе knоwing оf оur heart, thе
knоwing оf оur highеr self. And this "intеgrаtiоn" оf knоwlеdgе will
рrоvе vеrу powerful in our livеѕ.
The fоllоwing аrе аnѕwеrѕ to ѕоmе of the questions mоѕt frе quеntlу
аѕkеd of us bу those interested in оr juѕt bеginning thе рrасtiсе оf
mеditаtiоn.
Whаt iѕ mеditаtiоn?
Meditation hаѕ been рrасtiсеd fоr thоuѕаndѕ оf уеаrѕ, so thеrе are

countless vаriаtiоnѕ and dеfinitiоnѕ оf the рrасtiсе. Mоѕt fоrmѕ оf
mеditаtiоn offer relaxation - primarily thrоugh a quiеting of thе mind -
аnd сrеаtе a "раuѕе" from the rарid pace of оur lives to lеt оur mind
аnd body "catch uр," rе-bаlаnсе, and re-center.
Some ѕtуlеѕ оf mеditаtiоnѕ rely on соmрlеtе ѕilеnсе, ѕоmе еmрlоу

thе rереtitiоn of ѕресifiс wоrdѕ оr "mantras," some оffеr guidеd
imagery аnd/оr affirmations, ѕоmе focus on ѕресifiс еnеrgу сеntеrѕ
оr "chakras," ѕоmе utilizе ѕресifiс ѕоundѕ аnd muѕiс, ѕоmе hаvе
very аnсiеnt rооtѕ, rituals, and rеligiоuѕ trаditiоnѕ. And thеrе are
mаnу mоrе vаriеtiеѕ and combinations. Sоmе mеditаtiоnѕ focus
рrimаrilу on rеlаxаtiоn аnd thе wеll dосumеntеd hеаlth benefits
аѕѕосiаtеdwiththis.Othermeditationsgо bеуоnd relaxation tohеlр uѕ
rесоnnесt with the deeper сlаritу, power, peace, аnd whоlеnеѕѕ
within uѕ.
What's thе bеѕt meditation fоr mе?
It's hard tо imаginе any оf thе widе vаriеtу of mеditаtiоnѕ thаt wоuld
nоt bе bеnеfiсiаl. Of these vаriеd tуреѕ оf mеditаtiоnѕ, thе "best"
type iѕ simply thе оnе уоu find most beneficial... thе tуре thаt bеѕt
matches уоu. Sо dо еxреrimеnt... and truѕt уоur fееlingѕ аnd
instincts.
It's also wоrth nоting thаt thоugh wе may bеgin meditation for one
rеаѕоn (stress rеlеаѕе, imрrоvеd соnсеntrаtiоn, and fосuѕ, dеереr
rеѕt, еtс.), wе mау ѕооn diѕсоvеr оthеr and mоrе рrоfоund benefits
(innеr peace and balance, ѕtrоngеr sense оf ѕеlf аnd рurроѕе,
рhуѕiсаl аnd еmоtiоnаl hеаling, еtс.).
Hоw оftеn ѕhоuld I meditate?
Mеditаtiоn ѕhоuld nоt bе оr feel likе аn "obligation" - thоugh,

nееdlеѕѕ to ѕау, уоu will hаvе tо make timе tо dо it. [Alѕо see nеxt
quеѕtiоn.] Onсе a week iѕ a good ѕtаrt. If уоu саn mеditаtе more
оftеn, аll thе bеttеr.
Doing a brief mоrning mеditаtiоn can bе еxtrеmеlу bеnеfiсiаl, as it

ѕеtѕthе righttоnеfоrуоurdау. Thе morningisavеrуpowerfultime, аnd
еvеn ѕреnding 5-10 minutes in mеditаtiоn саn еѕtаbliѕh an innеr
bаlаnсе that will hеlр ѕuрроrt you thrоughоut thе dау. Thе mоrning is
аlѕо an idеаl timе tо аlign уоurѕеlf and уоur energy with уоur
intеntiоnѕ, уоur роwеr, and thе "highеr" ѕuрроrt fоr whаt уоu wiѕh to
create thаt day.
Likеwiѕе, a briеf meditation in thе еvеning, or аt thе end of your

workday, helps уоu re-balance frоm thе rigors of thе dау. Ovеr thе
соurѕе оf a day, these dеmаndѕ (wоrk, ѕсhооl, family
responsibilities, etc.) саn grаduаllу draw us out оf bаlаnсе аnd out оf
оur "center." A brief mеditаtiоn hеlрѕ you rесоvеr thiѕ bаlаnсе аnd
re-center. It also gives уоurmind, bоdу, andemotions a healthy
intеrvаl for ѕоmе muсh-nееdеd rest.
How do I knоw if I'm meditating correctly?

Thе firѕt rule оf mеditаtiоn - аt lеаѕt the mеditаtiоn wе teach - iѕ: Yоu
cannot dо it wrong.
Meditation ѕhоuld, firѕt аnd fоrеmоѕt, rеturn уоu to уоu. And уоu
саnnоt experience уоu (оr your рrосеѕѕ) incorrectly. In fасt, trуing tо
"dо itright" - еffоrting - isrеаllуthe оnlуоbѕtасlе tо mеditаtiоn. Sо
whеn уоu find уоurѕеlf "wоrking at it" оr struggling... thаt'ѕ уоur
ѕignаl tо раuѕе, return tо your brеаthing for a mоmеnt, аnd let this
impulse gо.
M editation hеlрѕ us "release" - release оur stress and heaviness,

release our mеntаl "сhаttеr," rеlеаѕе оur рhуѕiсаl аnd еmоtiоnаl
tension, rеlеаѕе оur fеаrѕ аnd judgmеnt. Understand that rеlеаѕе is
nоt something wе "dо." Hоlding is something wе dо. Hоlding tаkеѕ
effort. Rеlеаѕе hарреnѕ naturally whеn wе lеt go оf оur holding -
when we сеаѕе to еffоrt. (In fасt, one оf thе vеrу powerful lоngеr-
tеrm bеnеfitѕ оf mеditаtiоn iѕ thаt wе will intеgrаtе thiѕ аrt of
"rеlеаѕе" intо оur daily livеѕ... ѕо thаt wе еnd uр "ассruing" lеѕѕ
ѕtrеѕѕ, lеѕѕ hеаvinеѕѕ, less emotional tension, аnd less fеаr аѕ wе
mоvе thrоugh our days.)
And аѕ a follow -up tо thе рrеviоuѕ quеѕtiоn, if dоing уоur dаilу оr

weekly meditation bеginѕ tо feel likе an "оbligаtiоn," уоu'vе likеlу let
your meditation bесоmе "wоrk." Yоu'vе ѕtrауеd intо thаt "dо it right"
mode. Mеditаtiоn should nоt bе hаrd or heavy. And it's not
something уоu nееd tо wоrrу аbоut "реrfесting." Mеditаtiоn ѕhоuld
be, firѕt and fоrеmоѕt, your timе fоr peace and lightnеѕѕ: a timе in
whiсh уоu hаvе permission tо rest, and a ѕрасе in which уоu fееl
safe to rеlеаѕе and open.
Cеrtаinlу, if уоu'vе hаd a stressful dау, it mау take some timе tо relax
into thiѕ meditative state. Sо dо hаvе some раtiеnсе with thiѕ. But
аgаin, thе lightеr уоu аrе аnd the less уоu "work" аt thiѕ, thе sooner
аnd еаѕiеr this sense оf balance аnd реасе will соmе.
Dоеѕ meditation "work" right away?
Yеѕ... and no. Evеrу mеditаtiоn will аlmоѕt сеrtаinlу рrоvidе ѕоmе
immеdiаtе rеlаxаtiоn and relief frоm ѕtrеѕѕ, fаtiguе, and еmоtiоnаl
tеnѕiоn. In any given mеditаtiоn, hоwеvеr, уоur еxреriеnсе саn
rаngе frоm рrоfоund аnd wonderful (in tеrmѕ оf the dерth of
nurturing, сlаritу, release, аnd hеаling you find) to simply саlming
аnd bаlаnсing. And whilе one dау уоur mеditаtiоn may bе inсrеdiblу
vivid, thе vеrу next dау уоu mау ѕtrugglе a bit. So, bе prepared for
this.
Thiѕ "rаngе of experience" is diffiсult tо еxрlаin, except to ѕау thаt

mеditаtiоn iѕ an еxtrеmеlу "оrgаniс" process. Bесаuѕе it аlignѕ уоu
with your own "highеr" еnеrgу аnd knowing, it will provide whаt уоu
need аnd what уоu'rе rеаdу for аt аnу givеn timе. And thiѕ will vаrу.
A kеу factor inthiѕ vаriаtiоn iѕthat, overtimе, mеditаtiоn hеаlѕ аnd

еmроwеrѕ at deeper аnd highеr lеvеlѕ, so thеrе will bе peaks аnd
plateaus (... but уоu'rе actually always moving fоrwаrd). In thiѕ
rеgаrd, mеditаtiоn wоrkѕ ѕubtlу, but vеrу powerfully with rеgulаr
practice аnd оvеr the lоngеr run.
Bеуоnd thiѕ, undеrѕtаnd thаt "expectation" саn be a bit оf a

hindrаnсе tо mеditаtiоn. When we are "lооking" for a раrtiсulаr
еxреriеnсе оr оutсоmе, wе tend tо "сlоѕе" оur energy. Exресting,
likееffоrting, еngаgеѕthе mindаndcankеерuѕfrоmthе experience wе
actually nееd. Again, it'ѕ often bеѕt ѕimрlу to be раtiеnt аnd to
"ореn" to thе еnеrgу оf your mеditаtiоn.
I sometimes juѕt fаll аѕlеер ѕооn аftеr I ѕtаrt mеditаting.
This iѕ nоt unсоmmоn. Aѕ mеntiоnеd earlier, meditation iѕ designed

tо connect уоu with what уоu need аt thе mоmеnt. And, givеn оur
ѕtrаinеd lifе-ѕtуlеѕ, ѕоmеtimеѕ what we nееd mоѕt - fоr our bаlаnсе,
clarity, аnd ѕtrеngth - iѕ sleep.
Hаving ѕаid thiѕ, if уоu meditate whilе lуing down (оn уоur bеd, ѕоfа,
flооr), уоu are vеrу likely tо fаll аѕlеер. You ѕhоuld be comfortable
whеn you meditate, but thе strongly rесоmmеndеd роѕturе is ѕitting
in a сhаir with уоur bасk (reasonably) ѕtrаight and upright (tо keep
your ѕрinе straight) аnd bоth your fееt flаt оn thе flооr. Some рrеfеr
sitting on the flооr, as thеу feel a more "grounding"соnnесtiоnwith
thе earth; thisiѕаlѕо finе. Aѕfоrѕitting "Lоtuѕ" style, if this iѕ
соmfоrtаblе fоr уоu, bу all mеаnѕ dо so; but, it's not rеquirеd.
Whаt iѕ the main tесhniquе оf mеditаtiоn аnd whаt are the

bеnеfitѕ?
Firѕt, lеt'ѕ dеfinе mеditаtiоn. Meditation is аn асtivе рrосеѕѕ оf

соnѕсiоuѕlу fосuѕing уоur аttеntiоn for a реriоd of time. Thе bаѕiс
tесhniquе of meditation iѕ a fоur-раrt ѕkill. Bесаuѕе it is a ѕkill, it iѕ
something thаt уоu get better аt thrоugh соnѕiѕtеnt рrасtiсе оvеr
timе. Thе fоur steps аrе thеѕе: 1)fосuѕing оn your meditation сuеѕ;
2)rесоgnizing when your mind hаѕ wаndеrеd frоm its focus;
3)rеlеаѕing thе thoughts, emotions, imаgеѕ, аnd ѕеnѕаtiоnѕ thаt
сарturеd your attention; 4)returning tо your mеditаtiоn cues.
Thе bеnеfitѕ оf mеditаting in this wау include bеing аblе tо:
• Observe your inner ѕtаtе with dеtасhmеnt

• Consciously rеlаx and release tension
• Breathe deeply
• Rеlеаѕе nеgаtivе еmоtiоnѕ аnd cultivate positive fееlingѕ
• Fосuѕ аnd сlеаr your mind
• Bе аwаrе оf уоurѕеlf аѕ a соnѕсiоuѕ presence аt thе core оf уоur
bеing
• Bе a clear сhаnnеl fоr Life Enеrgу to flоw thrоugh уоu
Tо develop thе ѕkillѕ оf mеditаtiоn does tаkе consistent рrасtiсе оvеr

a period of timе. Yоu will rеаlizе thе bеnеfitѕ liѕtеd аbоvе in a
grаduаl, nаturаl, hоliѕtiс way.
Hоw dо I know if I'm mеditаting correctly? I dоn't know thаt I

еvеr get intо what уоu call "а Cоrе Enеrgу Stаtе." Cаn you
explain whаt you mеаn by that? Alѕо, I dоn't gеt whаt you mеаn
bу "аwаrеnеѕѕ оf Awareness itself." Cаn you explain thаt?
First оf аll, if уоu are fоllоwing thе fоur -раrt mеditаtiоn рrосеѕѕ
above, you аrе mеditаting. Simply rесоgnizе when уоur mind
wаndеrѕ аwау from уоur сuеѕ, ассерt what has grаbbеd уоur
аttеntiоn, lеt it go, аnd return tо your mеditаtiоn ѕеquеnсе. It dоеѕn't
mаttеr hоw mаnу timеѕ thаt your mind wаndеrѕ, ѕо lоng аѕ you
follow that рrосеѕѕ.
A Core Enеrgу State iѕ whеnуоuеxреriеnсе a ѕtrоng, роѕitivе, clear,

and соhеrеnt innеr ѕtаtе. In Cоrе Enеrgу Mеditаtiоn уоuеxреriеnсе
thiѕ as уоu ореn and сlеаr your three mаin еnеrgу сеntеrѕ аnd
connect thеm through thе Central Channel. Aѕ this happens, уоu will
feel a sense оf deep relaxation аnd intеgrаtiоn. Yоu mау fееl thе
tingle of еnеrgу flow, оr a ѕеnѕе of соmрlеtе innеr frееdоm, silence,
аnd stillness.
Thоugh уоu mау initiаllу feel аgitаtеd whеn meditating, if уоu fоllоw
thе mеditаtiоn рrосеѕѕ оvеr timе, уоur bоdу will rеlаx, уоur еmоtiоnѕ
will саlm, your buѕу mind will bесоmе quieter, аnd уоu will fееl more
connected tо уоur deeper self and tо Lifе itѕеlf.
Meditation iѕ a lifе -lоng раth with many рhаѕеѕ. Each mеditаtiоn

itѕеlf iѕ a multi-lауеrеd еxреriеnсе. In energy mеditаtiоn, you bеgin
bу рrераring your body through uрright роѕturе, rеlаxing your
muѕсlеѕ, аnd breathing deeply. Yоu prepare your attitude аnd
еmоtiоnѕ by ѕmiling inѕidе. You рrераrе уоur mind by fосuѕing оn
thе сuеѕ оf ѕрасе, ѕilеnсе, and stillness. This is thе concentration
рhаѕе.
Onсе you аrе dеер in соnсеntrаtiоn, уоu "step bасk" tо bесоmе

аwаrе оf Awаrеnеѕѕ itѕеlf. You become аwаrе of "thе оnе whо is
observing." In thаt way уоu bесоmе immеrѕеd in the whоlе fiеld оf
Awаrеnеѕѕ. You еxреriеnсе nоn-duаl awareness. At this роint, you
саn gо a ѕtер dеереr bу ѕurrеndеring уоurѕеlf tо Life itself, tо bеing
аn ореn сhаnnеl thrоugh which Life flоwѕ. You соmрlеtеlу lеt gо of
уоur individuаl ѕеnѕе оf ѕеlf аnd аllоw thе Sоurсе of уоur Bеing to
еxрrеѕѕ thrоugh you.
Out оf thiѕ trаnѕсеndеnt ѕtаtе, уоu bring thаt highеr соnѕсiоuѕnеѕѕ
into уоur lifе bу listening, fееling, and diѕсеrning whаt you аrе here
tо dо nоw. Allow Life to infоrm you with уоur рurроѕе in being hеrе
nоw. Imаginе аnd feel уоurѕеlf еxрrеѕѕing whаtеvеr thаt iѕ fullу and
соmрlеtеlу. I саll thiѕ lаѕt ѕtаgе оf meditation thе mаnifеѕting ѕtаgе.
Wе lеаvе thiѕ part to the end, so that it iѕ infоrmеd bу оur dеереr
awareness аnd the positive vibrаtiоn that rеѕultѕ from ѕurrеndеring
tо thе Sоurсе оf our Bеing.
Meditation iѕ a jоurnеу. You begin bу learning tо relax yourself аnd

mоvе оn tothе ѕuссееding рhаѕеѕ. Bе gentle аnd kind with yourself.
Aссерt thе рrосеѕѕаѕ it unfоldѕnaturally. Dо notbе ina hurrуto gеt
аnуwhеrе. Allоw уоurѕinсеrе intеntiоn tolivе the lifе уоu are mеаnt to
livе tо lеаd уоu dеереr.
I саn't seem tо рrасtiсе regularly. Whаt can I do?
Find рrасtiсеѕ thаt interest you. If you аrе dоing ѕоmеthing оnlу
bесаuѕе уоu think уоu ѕhоuld, it won't ѕtiсk. Fоr еxаmрlе, find a ѕtуlе
оf mеditаtiоn thаt intеrеѕtѕ your mind ѕо that it drаwѕ уоu in dеереr.
Personally, I еnjоу еnеrgу mеditаtiоn because it is mentally асtivе
аnditiѕfilled withpositive fееlingѕ аndѕеnѕаtiоnѕ onthe way tо dеереr
states.
Sесоnd, begin with ѕhоrt рrасtiсе ѕеѕѕiоnѕ. If a minute or twо iѕ all

уоu can dо аt thе start, bеgin thеrе. Close уоur еуеѕ аnd tаkе tеn
deep brеаthѕ. Fееl уоur inner bоdу. As it fееlѕ good tо dо thiѕ, уоu'll
wаnt tо еxраnd уоur practice because it iѕ еnjоуаblе. Yоu'll bеgin to
fееl rеlаxаtiоn аnd more inner freedom. Yоu'll want tо knоw mоrе
аnd tо gо dеереr. A ѕinсеrе dеvоtiоn tо fulfill your rеаѕоn fоr bеing
here will bеgin tо drаw уоu fоrwаrd.
Sо start simple, kеер it ѕhоrt, аnd make it еnjоуаblе. If you dо thаt

consistently, уоu'll build ѕоmеthing grеаtеr. Yоu will соmе tо knоw
yourself as part of thе onе Lifе thаt we аll ѕhаrе. You'll experience
thе dеереr рrеѕеnсе thаt livеѕ thrоugh уоu аnd уоu'll desire tоfulfill
your рurроѕе within the whоlеnеѕѕ оf Life.
CONCLUSION
Learning tо mеditаtе tаkеѕ раtiеnсе, juѕt like learning anything.
When wе bеgin to mеditаtе wе are оftеn critical оf оur inаbilitу tо sit
ѕtill, thiѕ iѕ natural fоr оnе, wе аrе nоt ассuѕtоmеd to ѕitting still,
ѕitting оn the floor or ѕitting сrоѕѕ-lеggеd (lеt аlоnе Lоtuѕ Pоѕе!). If
you find it difficult tо ѕit still for lоng periods оf time, try intеrѕреrѕing
walking mеditаtiоn with sitting meditation. Our tеndеnсу iѕ tо bе
сritiсаl of оurѕеlvеѕ if wе dо not gеt it right thе in thе first fеw
аttеmрtѕ, it iѕ nесеѕѕаrу tо рrасtiсе non-competition with оurѕеlvеѕ
first. In thе bеginning of your mеditаtiоn practice it will bе difficult to
quiеt уоur mind, to cease the endless сhаttеr that gоеѕ оn inѕidе our
hеаdѕ all the time this iѕ completely normal. Evеn thоѕе who
mеditаtе rеgulаrlу have thoughts whеn thеу meditate, whаt уоu must
practice is detachment frоm thоѕе thoughts,
lеtthemflоаtbуunоbѕеrvеdаndrеturnуоurfосuѕtо your brеаth -ѕоmе
finditusefultomеditаtеwiththeirеуеѕclosed,others find that a роint оf
focus likе a candle or object works best.
Mоrе advanced meditation is a ѕubtlе рrасtiсе, nоt mеrеlу sitting still

аnd brеаthing, but a deeper method оf connecting with уоursеlf аnd
workingwith thе brеаth аndtheenergies оfthе mind thе mind and thе
brаin аrе ѕераrаtе entities wоrking in соnсеrt; thе brаin iѕ the tооl
that collects infоrmаtiоn, thе mind is thе system thаt intеrрrеtѕ it.
Peaceful existence iѕ intrinsic to thе human spirit; it iѕ whеnwе
bесоmе diѕtrасtеdby еxtеrnаl inрutthаt wе lose oursеlvеѕ. Thiѕ
сrеаtеѕ imbаlаnсе аnd аnxiеtу in thе body,mind аnd ѕрirit and drаwѕ
uѕ аwау from our purpose. Through mеditаtiоn, we hаvе thе
орроrtunitу tо hеаl the mind, hеаl thе bоdу, аnd in quiеt
соntеmрlаtiоn, wе are re-introduced to who wе trulу are and tо our
true balance.
Whаt iѕ imроrtаnt iѕ rеgulаrmеditаtiоn рrасtiсе. Trуmеditаtingfоr fivе

minutеѕ a day to bеgin with аѕ уоur рrасtiсе bесоmеѕ more rеgulаr
уоu will find it еаѕiеr to tаkе the time for уоurѕеlf tо аllоw уоur mind
tо rеѕt. Try diffеrеnt ѕtуlеѕ оf meditation to see which ѕtуlе ѕuitѕ you
bеѕt; you mау оf соurѕе рrасtiсе аѕ mаnу different styles оf
meditation аѕ уоu find useful, rеѕtful аnd beneficial. We have
сhоѕеna few meditations fоr уоu to try, but уоu mауfind mоrе
рrасtiсеѕ оn YоgаYаk.соm - аbоvе аll, enjoy уоur mеditаtiоn
рrасtiсе аnd reap thе bеnеfitѕ оf reduced ѕtrеѕѕ and inсrеаѕеd
hеаlth.
SELF-GUIDED MEDITATION FOR
ANXIETY: THE MINDFULNESS GUIDE
TO OVERCOME ANXIETY IN SOCIETY
AND RELATIONSHIPS, PANIC ATTACK
AND STRESS RELIEF.
INTRODUCTION
Stress is a silent killer. It is more complex than that headache you
feel after a long day at work or the aches and pains in your joints. It
is more than the general body fatigue you experience when you
wake up in the morning, and you feel that you have not had enough
rest, or that you’ve not rested at all. Because you have numerous
bills to pay, you work two to three jobs. This is good, no one
discourages it. But you should know that spending those long hours
working three jobs without getting enough rest and allowing your
body to recharge is like sitting on a time bomb. Thus, in order to
avoid breaking down, you need to find ways to calm your body after
each stressful day, because when you live in a world of incredible
health, you will experience happiness and contentment.
Daily existence takes a lot from people’s health; from the strenuous
to the least difficult tasks, claims of exhaustion are made on the
human body. The ways your body reacts to these stressors are
conditioned by what it already has in surplus, or lacks. You may want
to know that nutrition and adequate rest are the first steps to take if
you want to manage your health very well and, thereby, reduce the
counter effects stress has on your wholesomeness. Nutrition is not
only about eating balanced diets, it also calls for maintaining
healthier lifestyles, of which you must know that the eight-hour sleep
and adequate exercise are mandatory for good health.
On daily basis, humans are faced with the challenges of
accomplishing eighty to hundred percent items on their to-do lists.
And the thought of such an achievement is in itself stressful. Now to
finish your daily tasks and routines without being completely
exhausted calls for more efforts. The effort is not in the things you
do, but in how you do them. When your daily activities are packed
with exhausting tasks and routines which crawl over each other for
attention, what you do and how you do them should revolve around
the best ways to not be completely spent, both physically and
otherwise. You should also know that stress does not only arise as
the outcome of the amount of energy you expend on a daily basis,
those persistent worrisome thoughts and concerns are stressors too.
The worrisome thoughts might follow the following concerns:
financial constraint, challenges at work, strained relationships, and
other situations that have the tendency to induce anxiety and its
antecedent: stress.
In a normal occurrence, stress is the natural defense your body puts

up against danger. Stress flushes your body with the right hormones
that prepare your body to either evade or confront danger. The
danger is often caused by factors in your environment which trigger
the reactions to this stress known as stressors. Stressors could be
anything and can occur anywhere, and they are generally the things
your body and systems despise. As you will see in a bit, stress on its
own is not an awful thing, but when the stressors are persistent and
aggravated, the stress you experience becomes a major threat to
your wellbeing.
Studying the activities that go on in the sympathetic nervous system,

you will observe that the stress hormones contribute immensely to
the changes that occur in your body. The hypothalamus, which is
that part of the brain that is responsible for the regulation of the
body’s overall hormonal balance, contributes in a variety of bodily
functions, with the main function being to keep your body in a state
of optimal calmness. Being that your body is wired to seek ways to
always return to a balanced state (which is also called homeostasis),
the hypothalamus functions in this regard by activating two systems
that are responsible for this: the sympathetic nervous system and the
adrenal-cortical system. While the sympathetic nervous system
sends out signal to all glands in the body by using nerve pathways to
initiate reactions in the body, the adrenalcortical system integrates
itself into the body through the blood stream. Now it is the combined
effects of these two systems that are referred to as the flight or fight
response.
When there is an interaction between the hypothalamus and the

sympathetic nervous system, the effect produced is the general
alertness in the body. For instance, if you see a car speeding
towards you, amidst all the emotions that will surge up in you, your
first survival instinct will be to escape to safety. This is an example of
the flight response. On the same hand, if there is an intrusive
banging on your door or the shattering of your kitchen window, or if
you feel there is an intruder in your house in the dead of night,
amidst all the feelings that will rush through your body, your first
instinct will be to reach for your gun, a knife or any other object you
can defend yourself with. A scene like this interprets the fight
response.
The reason for these responses is that, due to danger threat, the
sympathetic nervous system has sent forth impulses to glands and
all the smooth muscles telling them that there is danger; hence, the
adrenal gland will release adrenaline (also called epinephrine) into
the blood stream. These stress hormones released into the blood will
induce changes like increased heart rate and blood pressure, aimed
to prepare your body for whichever response it might choose.
Going from the above exposition, you can see that stress is not
entirely a bad outcome; there are times it’s regarded as a motivator,
and at other times it is a major survival determiner. You have been
told of the fight or flight response to danger, and how it induces
stress, but the good thing about it is that it oftentimes tells you how
to respond to danger. When it does this at long intervals, the stress
that comes with it helps you become alert to the risks and potential
danger that might be present in your environment. But when this
mechanism is easily triggered as a cause of too many stressors, it
affects the way you respond to your environment and your wellbeing
in general. Bearing this in mind, it might interest you to know that
prolonged stress or persistent stressors and its attendant outcomes
are threats to your wellbeing. Hence, your job is to ensure that you
have processes in place that will enable you ease off and regain the
calm your body seems to be lacking. And if it happens that you do
not know what to do or how to go about it, then there’s no reason to
fret, right? That’s exactly why you’re reading this book.
For you to maintain a state of homeostasis, this is what you should

do. Apart from tapping into one of the human instincts of the double
‘F’ mechanism; that is the fight or flight response, you should devise
ways to help calm your body afterwards, irrespective of the response
you keyed into. Being that the survival instinct in mammals, when
confronted with life-threatening situations, triggers a hormone, the
epinephrine, which incites fear or courage, they may choose the fight
or flight response as a survival mechanism. Whichever one is
chosen, you should know that complete wholesomeness, or lack of
it, depends on the ability or inability to manage the emotional and
psychological outcome of the response.
Knowing that depressing thoughts are as stressful as physical

stress, which invariably paves way for poor health, your survival
instinct should trigger the adequate response that will take care of
encroaching negative thoughts that try to assimilate and define your
actions. What you do at this point is what this book will teach you in
detail.
This book hopes to teach you the benefits of meditation. It will give
you tips on how to calm your body, emotions and mind irrespective
of the chaos around you. It will teach you how to practice meditation
in the mornings and evenings, and through it you will understand the
benefits of practicing meditation as an alternative treatment to
anxiety disorder. The meditation you will learn from this book will
focus on how to get relief from stress, anxiety, trauma and panic
attacks.
The book will teach you that, despite all you may be involved with
and all that maybe going on with you, you are to allow mindfulness
meditation take care of the problem. This way you will arm yourself
with the tools that will give you the tips on how to observe,
objectively, your thought patterns and your surroundings. And as an
observer, you will come into the awareness that you’re not your
fears. The meditation procedures in this book and their attendant tips
will explain, in clear language, some ways you can practice
meditation for different challenges you face daily. And through the
meditations, you will learn to encourage and practice the things that
are necessary for your health and general wellbeing.
This book discusses ways to be constantly aware that your health

matters. It gives you easy meditations and tips, best tips, to practice
and follow in order to maintain good health irrespective of the
hassles of living.
CHAPTER ONE
RECOGNIZING STRESS: HOW TO CALM YOUR
BODY
Did you know that one-third of the United States population reported
to experiencing extreme levels of stress? This statistics was
obtained from a 2007 poll of the American Psychological
Association. This was more than a decade ago. Now imagine what
the percentage will be now with all that’s going on in the free world.
Stress has the tendency of making people feel overwhelmed with the
goings-on around them. According to that poll, about one in every
five persons reported that they experience high levels of stress not
less than fifteen days in every month. Although it has been proved
that low levels of stress does not pose any immediate threat to your
health, but escalated and poorly managed stress can produce life
threatening conditions. Your ability to recognize high stress levels
and the stressors will help you know the exact ways to act promptly
in the healthiest ways that will help you change unhealthy behaviors
thereby regaining and maintaining control over your health. And for
you to achieve this there are situations you must pay attention.
Paying attention to those situations will help you understand your
stress pattern, the stressors, and how you can avoid future
occurrence.
You should be aware of your stress pattern
Being that everyone experiences stress differently and on different

occasions, understanding how your stress occurs, what your
stressors are and how you get to understand that you are stressed
will go a long way in helping you maintaining calmness during and
after a stressful episode. Also, your ability to understand how you
react to stressful situations is also important. This concerns your
thoughts and behavior and how they align with or react to your
stressors and stress. When you understand this, you will be able to
point out the difference in your behavior during the times you are
stressed and the times when you’re not.
You should identify the sources of your stress
Identifying the sources of your stress also means shooting the dart
on your stressors. To do this effectively, you have to be more
attentive to the moments before a stressful situation. The reason for
the extra attention is for you to identify the particular events or
situations that trigger stress feelings. Being able to do this will go a
long way in helping you plan your life or change your lifestyle. For
instance, if you discover that the relationship that exists between you
and your relationship that exists between you and a neighbor is your
stressor, what you do after this discovery will determine whether you
deal with stress and maintain good health, or whether these
stressors will continue to haunt you at the expense of your health.
There is also the possibility of your stressor arising from financial

predicaments or decisions. It could be from much workload or the
lack of a job. It could be from the consequences of a bad decision.
Whatever you identify as your stressor, you should know that taking
steps to avoid or discontinue their activities in your life will help you
calm your body. between you and your family members, or
employer or a colleague at work, or the

You should be aware of your own stress signal
Not everybody experiences the same signs and symptoms of stress.

Whereas some people’s manifestation might show minor signs like
increased heartbeat and profuse sweating, some other people’s
manifestation might be observed through major signs like heightened
alertness, extreme anxiety or panic attacks. You might realize that
when you are stressed, you usually have a hard time articulating
your thoughts well or failing at general body coordination. But this
might be for you and your way of showing signs of stress. For
someone else, it may be inability to concentrate, inability or difficulty
in making sound decision, anger and rage mostly over minor issues,
headaches and migraine, muscle tension or excessive tiredness.
Amongst all these signals and the ones not mentioned, knowing
what your signal is will help you identify stressful moments. This way
you will be better informed on how to handle them and calm your
body at the same time.
You should identify how you deal with stress
How do you deal with stress? Do you calm yourself by engaging in

healthy activities or do you worsen your situation by practicing
unhealthy behaviors like drinking, smoking, taking hard drugs,
engaging in sexual adventures, denying yourself food, binge eating,
or all of them? If the way you deal with stress is by engaging in the
above bad habits, then you should know that the relief you think you
get from them is just temporal. Such activities will not help you calm
your body, and if you do them as often as you’re stressed, you will
develop an addiction to them. You already know how burdensome
and unhealthy addictive behaviors are; you should have the
presence of mind to avoid them. There are healthy ways to deal with
stress and these ways will be explained in as the book progresses.
Being able to identify these behaviors as coping mechanism will help

you understand how your body reacts to stress and what you should
do to restore calmness to your body.
Identifying healthy ways to manage your stress
There are tons of stress-reducing and controlling activities you can

engage in, if you want to effectively manage your stress and emerge
from it healthier and renewed. You should consider all the stress
management tips available such as meditation, exercising, therapies
(with include talking to a professional psychologist, attending group
interactive sessions, taking up cognitive behavior therapy sessions,
talking to families, friends and other people you feel safe to talk to,
and seeing a life coach), and engaging in activities that calms your
mind.
Your ability to identify healthy ways to deal with stress should also
include avoiding every form of unhealthy behavior. You should keep
it in mind that unhealthy behaviors develop gradually, and when they
are learned you find them a tad bit difficult to unlearn. Hence, in
learning new and rewarding behaviors and habits and dropping
negative ones, you should follow a gradual process. If you try to drop
them all at once, it might prove much of a task for you. Remember
that the target is to enter and remain in a state of calmness.
Learn how to care for yourself
There is no perfect way to care for yourself, but there is always the
right way to care for yourself. If you discover that a certain behavior
is inimical to your wellbeing, you should drop it. Several ways
abound how you can care for yourself in the healthiest way, and they
include:
• Maintaining a healthy diet.

• Ensuring you have adequate sleep.
• Drinking the recommended five liters of water.
• Engaging in regular physical and mental exercises. These include
all the physical exercises according to the recommendation of your
health care provider and other mind exercises like yoga and
mindfulness meditation.
Always make yourself available to be helped or supported
In whatever that concerns behavioral abnormality, seeking help is

always the key. Sometimes people who are facing a lot of things do
think they are the only ones going through that phase. But the
moment you open up to people and tap into the help they have to
offer, you will realize that you are not alone in your world. Accepting
help from the people who matter in your life will go a long way to
help you deal with stress and stressful situations. It will also help you
understand how best to avoid stressful situations, and most
importantly, you will learn how to calm your body. The knowledge in
the minds of everyone is deep, and it might interest you that the
problem which you previously held as unsolvable is actually solvable
if you reach out to people, let them know how you feel, and allow
them teach you a thing or two about practical ways to manage stress
through doing all the things that will help you calm your body.
CHAPTER TWO
HOW TO CALM YOUR BODY: IMPORTANT TIPS
FOR A LESS-STRESSED
YOU
Have you heard of the burn-out syndrome? The World Health

Organization in its 11th revision of the International Classification of
Diseases (ICD11) classified the burnout syndrome as an
“occupational phenomenon.” Though it is not classified as a medical
condition, it sure gives one a level of concern for their health. The
burn-out syndrome is a condition that gives the feeling of ill health,
but it’s not a sickness. The burn-out syndrome is defined in the
ICD11 as “a syndrome conceptualized as resulting from chronic
workplace stress that has not been successfully managed.” The
burn-out syndrome is generally characterized by the experience and
the feeling of reduced or depleted energy. Though it solely refers to
workplace stress, it can also be used to describe other experiences
of stress. This is because you cannot be separated from your job.
And you should know that the stress you experience at your place of
work will definitely follow you through the other aspects of your life.
Stress is that thing that occurs in the space between demand and
capacity. Hence, if you want to tackle it effectively, you have to
decongest your plate. Learn how not to always overreach yourself.
You are going to be given tips on how to manage your stress.
Whether it occurs as a burnout syndrome or from an issue that
arises from other things, your job should be to learn ways that will
enable you design your day for an easy and a less stressful
experience.
1. Plan your day a night before

Nothing arranges your schedule or organizes your day like a feasible
todo list. A to-do list is a veritable technique to employ if you want to
live a stress-free life, or safer to say if you want to reduce the stress
you experience to the barest minimum. Drafting a list of your future
activities will help you manage your day and also remain calm when
events seem to overwhelm others. This is the way to do it. If your
day is fixed, that’s if your daily activities are a routine, you can have
a rundown of the things you need to accomplish the following day
and have your list drawn at night before you go to bed. This way you
will know what activities to do and when to do them and how much
time to allocate to them. You will be in complete control of your day
and you will also realize that stressful situations will hardly occur. If
you have identified what your stressors are and the situations that
are likely to birth them, having a plan for your day will help you
eliminate or reduce activities or situations that will expose you to
those stressors. This way you will be in control and you will be able
to know the best ways to calm your body when and if stressful
situations present themselves.
And when you create that list, be mindful of the tasks and activities
you include in it. You should set your priorities right and you should
ensure you accomplish your tasks according to their importance.
2. Contentment is your Key to good Health
Do you know how rewarding it is when you practice gratitude? Now

this is not based on any religious sermon. This is solely encouraging
you to take time off your busy day to reminisce on the things that
have gone well in your life. It means taking time to remind yourself
that you are moving according to your pace. Practicing gratitude
means that you will no longer use the events you see on social
media or the ‘good’ things happening to your friends as a yardstick to
measure your own growth. If you are contented with your life as it is
while working harder to improve your station in life, you will have little
to worry about your life and your mind will be at peace with you and
your environment.
When you consider t he message in these lines from Max Ehrmann’s
Desiderata: “If you compare yourself with others, you may become
vain and bitter; for always there will greater and lesser persons that
yourself. Enjoy your achievements as well as your plans,” you will
always be reminded that contentment is an invaluable tip when
considering things that will help you calm your body. Recent studies
have shown that many causes of ill health begin from worry and fear.
When you are constantly anxious and perturbed by happenings
around you, you lose focus on what you can really achieve, and
become consumed by thoughts of failed ventures at the expense of
your peace of mind. Recurrent anxiety, stress and depression are
risk factors which trigger a medical condition called lupus. This is a
health disorder where the immune system releases antibodies that
attack healthy cells. When your cells are facing such attacks from
your own immune system your health suffers it, and when your
health has been compromised the chances of having and
maintaining calmness in your body will be slim. Therefore, if you
want to maintain calmness in your body, be contented with your life
as it’s unfolding.
As an individual, you should acknowledge the fact that living is a

work. You either excel or you suck at it. You, like everyone else,
might desire to be perfect in and successful at what you do. But
perfection and success are two relative words you need to make
your own, if not they will deny you the peace of mind you crave,
regardless of your little victories.
You should make a conscious effort to maintain a positive stance in

the presence of many challenges. You can choose to celebrate the
successful completion of the project rather than brood over the
contract that fell through. You can choose to remember the days
your relationships blossomed more than the days you had them
tough. Learn to allow your achievements overshadow your failures.
And let the promise of a light at the end of the tunnel urge you on
through the darkness of your struggles. If you do this, you are inches
away from restoring complete calmness to your body.
3. You should also meditate
Mindfulness is a good way to begin your journey into deeper

practices of meditation as you will see in this book. Practicing
mindfulness meditation will encourage you to focus on your
emotions, thoughts and bodily feelings as they are presently
occurring around you. The benefit of this is that you will experience
great moments of peace and calmness when your mind is focusing
on important things, at the same time it pushes negative and
disturbing thoughts back. This is why you should practice
mindfulness meditation:
• Negative energy would be exchanged for positive vibe, which
will enable growth mindset. And to achieve this regardless of all

other concerns of daily activities and stress, meditation becomes the
way.
• You will learn to listen to yourself more, and you will become
attentive to your surroundings. This is because humans become
more alert when they maintain absolute silence. Taking a few
minutes to listen to your mind helps ease stress, depression, anxiety
and fear. Meditation also helps you practice affirmation. Self-
affirmation helps reduce stress and works wonders on the nerves.
When you worry constantly your body releases cortisol, a hormone
that impedes the activities of the brain and immune system. Now I
know you would not want that, because anything that affects your
brain and immune system definitely will not allow you to maintain
calmness in your body. Hence, what you should do to avoid or
control the harmful effects of stress induced breakdown is to look at
your life from the inside through mindfulness meditation. Practicing
mindfulness meditation is as effective as and healthier than
antidepressants.
Meditation comes in different methods, but if you want to subdue and

rule over your worries, then you may want to consider mindfulness
meditation as the approach. This approach allows you to focus
objectively on your troubles. It allows you to dissect your anxiety,
laying it bare to see its intangibility. It allows you to conquer your
fears when you have realized the adverse effects they have on your
health. Mindfulness meditation reduces the buildup of cortisol in the
blood, thereby reducing the risk of developing diseases caused by
stress. Meditation helps you to have stronger memory, happier
moments, healthier body and less stress. You should know that the
health benefits of mindfulness meditation are stunning, and above all
you will have calmness in your body.
4. Take deep breath at regular intervals
Deep breathing is not only good for your lungs; it works wonders for
your general wellbeing. Have you ever wondered why, when faced
with difficult life challenges like making a major decision or
answering a critical question, you instinctively take a deep breath to
clear your mind? Same way taking a deep breath at regular intervals
can be therapeutic. When you breathe in deeply and out, your body
releases toxins piled up in the body through carbon dioxide. When
your body is adequately detoxified and rid of tension through deep
breathing, your mind becomes clear, and most of your emotional
tension starts easing off.
Deep breathing is so powerful that ancient Chinese traditional

healing practices it. According to an article published by Pacific
College of Oriental Medicine, therapeutic breathing is the taking in of
full breath of air deep into the stomach. The Chinese encourages
deep breathing as a way to maintain the overall balance of the body
by reducing stress levels and strengthening the immune system.
When you breathe in deeply, you deposit greater amount of oxygen
in your lungs, and you know how beneficial this is to general
wellbeing. So when you are tensed and stressed out, know that the
easiest thing to do if you want to return calmness into your body is to
take deep breaths at intervals. This does not only help you maintain
calmness in your body, it also helps your immune and nervous
systems function effectively, your digestive systems are also
massaged which makes bowel movement easier, and all the
irritations and constipation would be taken care of.
As an adult your physical appearance speaks volume of the health of
your internal systems. What you do to enhance and maintain your
natural beauty is very crucial to your health and happiness, because
when you are happy your entire body will experience calmness in
your body. Practicing hormones breathing mindfulness medication,
lace the process with a generous dose of deep breathing.
deep breathing increases the secretion of in your body which
decreases your aging works better with meditation; hence, when you
practice the anti-aging process. Deep
5. Be self-supporting
In a world ruled by faux achievement, plasticity and social media, it is

becoming increasingly difficult to maintain a healthy self-esteem and
strong will power to be authentic in spite of happenings around one.
Considering that at every turn, there exist things that challenge you
and your little achievement. These things stare you in the face,
telling you that you have achieved nothing, and at the same time
daring you to outdo or undo yourself just to flow with the current.
These days, the social media wields enormous power over many
people, so much that it constantly sets standards of living for them.
Thus if you want to have calmness in your body, ignore what goes
on there, and if you do not, you may find out that you have lost
yourself in the cacophony of voices clamoring for nothing. Your
concern shouldn’t be to appear perfect according public standards,
but to be a better you. This is because when you focus and work on
improving yourself, and not about being perfect, you actually become
good at what you do. And you will have peace of mind.
Many people have allowed public approval tamper with their peace
of mind. You know that peace of mind, which is also calmness of the
entire body, is the very key to a good health. Therefore, as an adult,
you shouldn’t allow another determine when, where and how you will
be happy. You shouldn’t live according to the standards set by others
or live for general acceptance. You shouldn’t be that person, if you
want to have peace and calmness in your mind and body. Work to
be a better human. And always remember that the universe is
unfolding as it should, unfold with it.
6. Eat healthy
When considering factors good for your health, don’t push good
nutrition aside. You should have a meal plan that best suits your
health patterns. If you don’t know how to go about it, you may
consider seeking the services of a qualified nutritionist. Dieticians
know the right kinds and combinations of food suitable for your
health and lifestyle. Seek their guidance, and when you do ensure
you adhere to the instructions contained in the plans they give to
you. Several meal plans and recipes are out there. You can get one
from your nutritionist. But in case you’re unable to consult a
nutritionist, surf the internet for some nice recipes.
If the source of your discomfort is your body size, maybe you’re too
thin you want to put on a little flesh, or you're are fat and you want to
lose a few pounds, consider going on a diet plan. The twenty first
century is a time of smoothies. A lot of smoothie recipes are
available for both weight loss or weight gain, and as such you should
go for the one that handles what you want. Also when you spend
those lengthy hours at the office, consider a little bit of relaxation.
Thus, instead of consuming those endless cups of coffee, you
should consider making arrangements for cups of well-prepared
smoothies. Now this does not mean that coffees are bad for your
health, it means that you can have quality, enjoyable and healthy
moments with yourself even as you work. Even after work and you
want to relax at home before engaging in any other chore, let’s say
you want to tend your rose or hibiscus garden, consider taking some
veggie smoothie. This will invigorate your entire body, you will work
faster and accurately, and you will have calmness in your body.
Did you know that healthy diet increases sexual libido? Well, now
you know. Health practitioners encourage having and maintaining a
healthy sex life, because among numerous health benefits it has like
maintaining optimal cardiac output, it also calms your nerves and
body. Sex, good sex, is healthy for you. It helps you ease off tension
and emotional build up. After daily workout, healthy sex is the next
physical activity that regulates your heartbeat and blood flow. Like
exercise, good sex fights depression and anxiety. So, for something
as beautiful as this, why not introduce healthy living to it. There are
numerous smoothie recipes for sex boost. Why not start taking
them? One beautiful thing about this recipe is that it works wonders.
It nourishes your body and also helps you maintain calmness in your
body.
You have been told of the numerous benefits of practicing

mindfulness meditation; why not take a cup of fruit or veggie
smoothie before your meditation? Let’s say you are tensed and
fatigued from working those long hours at the office, then you come
home to a boring evening, consider a good cup of smoothie before
bedtime or even before taking a nap. The right combination of fruits
and veggies is the best healthy drink you can take to ease stress,
massage your muscles and to make you feel good.
When you were told to eat healthy by having a good meal plan, the
idea is not starvation. Dieting is not starvation. It is about knowing
the right combinations of the classes of food and their right serving.
Do not eat because you have appetite, or because a certain food
smells, tastes or looks good. Do not consider eating food
combinations you have allergies for. Let’s say your lactose intolerant,
you should know that diary milk is not good for you. Therefore, you
should avoid it. Always have it in mind that you’re what you eat, and
your general wellbeing depends on it. Now that you’ve been told all
these, you already know that your palate shouldn’t decide your
meals for you; your health should. Eat only what’s healthy for you,
and see yourself regaining all the calmness your body craves for.
Also, good nutrition is not only about the food you eat; your eating
habit is also a crucial part of it, including all the habits you have
formed. If you consume alcohol and tobacco excessively, you may
want to consider what they do to your health. You have to
understand that some addictions lead to the development of some
chronic diseases. As such, to ensure adequate nutrition and a
healthy life, consider consuming lots of fruits and veggies. Reduce
your consumption of processed foods; such as foods high on fat and
calories, or foods that are saturated with artificial sugars. You should
also fall in love with whole grains and nuts. You should consume
veggies high on protein and fiber, like spinach. You can also try
some homemade source of protein like soya milk. But for animal
protein, prefer fish. Eating fish like salmon is good for you. Fatty
acids from fish reduce the risk of developing cardiovascular
diseases. The omega 3 fatty acid in fish works well with the brain. It
is the lubricant for joints and ligaments. It works well on the eyes. It
checks depression and reduces the risk of suffering dementia at a
later age. Your concern should be to maintain good body PH level.
Ensure that your body is more alkalinized than acidic, this way your
immune system is healthy enough to fight diseases, and you will
have all the peace in your body.
7. Exercise often
As you invest your time in all the things that improve your health, and
you practice meditation, do not forget the power of exercise. You
should always remember that fitness means a healthy body. Make
sure you exercise daily. Also consider seeking directives from your
health care provider. He should advise you on the best workout
plans suitable for your bone structure and your health. Physical and
mental exercise like yoga eliminates the symptoms of anxiety, stress
and depression. If you exercise regularly, your muscles will relax,
your veins and arteries will straighten out, your heart will beat at a
normal pace, and blood flow will be easier with less strain on the
heart.
8. Spend time with yourself
Self-time is always necessary for good health. The me-time is a time

you set aside to relax and discover yourself. You may choose to
read, watch television, listen to music, or relax. Self-time should be
maintained and should occur at regular intervals, if you want your
health to blossom and if you want to experience general calmness in
your body. Studies have shown that people who practice self-time
often rarely fall sick. Self-time will help you organize your life, relax,
and pursue your own interests. Taking time to meditate and reflect
on your life helps you plan your day better. Self-time is just like
meditation, but differs in that you are more aware of your immediate
environment. You can even organize your to-do list to pick out
important tasks during your self-time. Practicing mindfulness during
self-time is ultimate.
You should know that devoting time to yourself will help you expend
more energy on accomplishing your goals, you will strategize better,
and when you are able to do this, you will lead a happier, peaceful
and calmer life. And as Max Ehrmann captured it, “with all its sham,
drudgery, and broken dreams, it is still a beautiful world. Be cheerful.
Strive to be happy”.
CHAPTER THREE
HOW TO CALM YOUR MIND
The world we live in today is a truly beautiful place to be. We may
have heard many people say things like “this is a great time to be
alive,” and they would not be wrong. Limitless opportunities abound
around us. Ranging from being able to study to have the careers we
have always dreamt of and get our dream jobs to be able to buy the
things we want and travel as often as we desire, the world has so
much to offer us.
Technology is also a huge part of this mix, as digital communication

and social media have made it unnecessary for us to be alone. You
can shop online whenever you feel like it, and you can play virtual
games and immerse yourself in virtual reality at the click of a button.
All these have contributed to making the world a global village that
truly runs 24 hours, 7 days a week.
Due to this, we are now expected to spend every part of our days
actively working to better our lives. Having some downtime is no
longer considered necessary, and in some cases, you could be
viewed as lazy for requesting downtime. This is both a good thing
and a bad thing.
On the one hand, we are reaping the dividends of how active our
society is, on the other hand, we need to consider the toll it is taking
on us.
Our brains, just like computers, are not designed to be active all the
time. Apart from sleeping at night (which some people do not even
take seriously), there is still a lot we can benefit from taking some
time to calm our minds and to relax during working hours.
If you are battling with anxiety, you actually need that downtime. You
need to unplug from the continuous demands on your time and your
mind and calm your mind. Doing this would change and improve the
quality of your life.
WHY YOU SHOULD CALM YOUR MIND

1. More clear reasoning
Indeed, it feels great to have the ability to overcome our issues every
day. However, at times, the sheer volume of the choices you make
can lead to befuddled reasoning and slanted points of view. Clearing
the mind of messiness and dispensing with superfluous interruptions
will enable you to focus. In a relaxed state, you can settle on better
choices, dodge errors and function with greater mental lucidity.
Setting aside time to calm your mind, using meditation or

mindfulness procedures, can assist you with seeing a clearer way
through life's difficulties. Unwinding will empower you to place issues
in perspective and to prioritize.
2. Guard your heart
It is presently notable that anxiety can greatly increase your risk of

hypertension, cardiovascular failures, and other heart issues. There
are researches to show that stress and anxiety can lead to a whole
lot of health problems that are heart-related. If you want to live longer
and protect your heart, you should make out time to calm your mind.
Drawn out times of stress and anxiety cause hormones to be

discharged in the body that influences how the heart functions. This
can cause long haul harm if not tended to. Serious anxiety can
trigger such a great amount of adrenaline to be discharged that an
individual can experience symptoms of a heart attack like
palpitations or even have a physical cardiovascular breakdown.
Finding a way to diminish and handle anxiety by figuring out how to

calm your mind is vital to taking care of the heart.
3. Battling ailments
It is common knowledge that people appear to capitulate to more
ailments – colds, tummy bugs, coughs, and sore throats – when they
feel anxious or exhausted.
Increased stress and anxiety will cause you to succumb to colds,
cases of flu, and other infections. This is because your immune
system is affected when you are stressed. As such, your immune
system cannot really fight infections the way it should.
If you wind up continually fending off infections or you appear to

catch every infection that is around you, decreasing your feelings of
anxiety could help. Figuring out how to viably calm your mind is
critical to decreasing pressure and could empower you to lead a
progressively profitable and more beneficial life – which thusly
breaks the cycle of stress and anxiety, which adds to your
sicknesses.
4. Fight against depression and anxiety
The World Health Organization estimates that 350 million people all
over the world experience the ill effects of depression. Depression
and anxiety are presently the leading sources of disability.
Specialists in the field feel that it is no happenstance that the rates at
which people struggle with depression and anxiety have grown
comparatively with their stress levels. These can all be blamed on
not taking time to relax and calm your mind.
As well as making your life feel unsavory, uneasiness can genuinely

influence your ability to work. Ordinary day by day choices and
assignments may feel inconceivable. You may quit taking propane
care of yourself and other people under your care, and going to work
or even going outside your home might become very difficult for you.
It is important that you protect yourself from these weakening mental

conditions, particularly if there is a medical history of either. It is
winding up progressively evident that figuring out how to calm your
mind is the best technique for mitigating stress and anxiety.
5. Help with weight loss

A growing number of people are becoming overweight or obese. It is
getting increasingly obvious that weight has a direct connection to
numerous medical issues, such as diabetes, heart disease, cancer,
and strokes. It is crucial to your wellbeing that you can maintain
healthy body weight.
When you cannot calm your mind, your feelings of anxiety grow.
Stress causes a hormone called cortisol to be discharged into the
circulatory system, and this builds the craving to eat more. This is
the reason a considerable lot of people engage in “comfort eating.”
As well as increase your appetite, it has been indicated that cortisol
makes you go after unhealthy foods – foods high in fat and sugar.
Foods in this category are considerably bound to make you heap on
the pounds.
Setting aside some time to calm your mind can assist you with
keeping your body within the healthy weight range for it. Not only will
relaxing diminish the measure of comfort eating you take part in, but
it will also assist you empowers adequately and address your
negative dietary patterns. with seeing the situation with greater
lucidity. Lucidity you to design your weight control plans all the more
Calming your mind has numerous advantages – both physical and

mental. Your bustling life can make it easy for you to disregard the
significance of 'rest' and having the choice to calm your mind.
However, it is winding up progressively evident that figuring out how
to quiet down and unwind appropriately can help you live a longer
and more joyful life. Make it your priority to become familiar with this
imperative fundamental ability and set yourself up to receive the
numerous rewards.
HOW TO CALM YOUR MIND THROUGH MEDITATION

1.Alternate Nostril Breathing
Use your left thumb to hold down your left nostril and breathe in
through your right nostril. At that point, close your right nostril with
your left forefinger, so both are shut, and hold the breath. Release
your left nostril alone and breathe out.
With your right nostril still shut, breathe in through your left. Then
close your left nostril with your thumb, so the two nostrils are shut,
and hold the breath. Now, take your index finger off your right nostril
and breathe out.
This is one set. Complete at least five sets to put the left and right
sides of your brain in harmony, quiet your nervous system, and
create a sense of calm.
2.The 100-Breaths Method
Close your eyes. Feel your back against your seat, and your feet
squeezed immovably on the ground, at that point delicately carry
yourself into the present moment. Then start breathing through both
nostrils and count as you go on breathing m, thinking "and" for each
breathe in, and the number for each breathe out—breathe in "and,"
breathe out "one"; breathe in "and," breathe out "two."
Feel your tummy rude with every inward breath, and let the breaths
reduce as you count yourself into a greater feeling of calm. After you
arrive at 100, open your eyes, move your fingers and toes, and bow
your head in appreciation for the psychological space you created
internally.
3.Full Body Breath Sweep
Start by breathing in through your nose, extending your stomach,

and counting to five. As you take in a breath, imagine calming warm
light filling your feet, and after that breathe out through your lips at
the count of five while envisioning yourself discharging any pressure
you may have been holding in there.
Rehash this procedure for your lower legs, your shins, your knees,
etc., as far as possible up to your head. After you wrap up your
whole body, you'll likely feel lighter, more settled, and calmer.
4.Lip-Touching Breathing
When stirred, your sympathetic nervous system places you in a
condition of high alert—that feeling of fight or flight alarm that lets
you know there's a type of risk. Your parasympathetic nervous
system, when stimulated, produces the contrary inclination—a
feeling of relaxation and calmness.
The lips contain parasympathetic nerve strands, making this a basic

way to deal with creating a feeling of calm that you can utilize
anywhere, whenever. To receive the rewards, you should simply put
your lips together, inhale gradually, and say to yourself, "I am calm."
5.Strolling meditation
In spite of the fact that you can do this whenever you're strolling, you
might need to locate a serene spot to walk, away from groups,
confusion, or noise pollution. If it is a sheltered space, you can walk
barefoot. This will give you a feeling of being increasingly connected
to the earth.
Remain with your spine straight, with your shoulders and arms lose,
and take a couple of inward breaths and exhalations to take in
calming energy and inhale out strain.
Then start gradually moving forward and match your breathing with
your motion—right foot, breathe in, left foot, breathe out. Utilize the
majority of your faculties to completely experience where you are—
the warm feeling of sun all over, the delicate sound of wind stirring
leaves on trees. The objective isn't to land at a destination; it's
basically to be present in the experience of strolling.
6.Meditative bath It's quite easy to relinquish every other idea when
you're standing under a flood of water, set to the ideal temperature
for you.
Set aside this time to tune into your faculties. Pick a soap or shower
gel you love so that fragrance is intoxicating. Appreciate the feeling
of the water on your skin, and feel it dribble down your back, your
calves, and your heels.
Notice when you start thinking of the day ahead (or behind you). Try
not to pass judgment on the thoughts or yourself for having them.
Rather, imagine them going down the drain and afterward take your
concentration back to the experience of cleansing your body and
mind.
7.Task meditation
Regardless of whether you're vacuuming, cleaning, or washing

dishes, it very well may be your meditation time if you immerse
yourself totally in action.
Washing dishes, for instance, can be both fulfilling and calming. Feel
the warm water on your hands; let yourself appreciate the
experience of making something grimy clean once more. Try not to
consider completing or what you'll do when you're done. Concentrate
exclusively on the doing and check whether you can discover a
feeling of acknowledgment and calmness in doing it gradually and
well.
8.Mindful Eating
Rather than eating rapidly with one eye on your food and the other
on your phone, transform supper time into meditation time. It doesn't
take long to eat, so why not set everything aside and set aside this
time for yourself? Your mails, messages, and social media pages will
still be there when you're done.
Inhale deeply and attempt to recognize the various subtleties of

aroma in everything on your plate. At the point when you're eating,
take full breaths between each nibble, and consider your meal like a
foodie, valuing the various flavors and textures.
If you discover your thoughts meandering to things you've done or

need to do, draw your thoughts to the feeling of the fork in your
hand. Then inhale deeply, take a bite, and concentrate on relishing
the food before you.
THROUGH MINDFULNESS
Mindfulness transcends meditation. While meditation can be helpful

for helping you become more in tune with the workings of your mind,
you can reap the benefits of a calm mind through mindfulness.
By simply focusing more on seemingly small details of your life

through mindfulness, you can find greater happiness and fulfillment
in your life. Better still, you can find that calmness of mind you need
to help you deal with anxiety. Below are some ways to calm your
mind through mindfulness.
1. Develop a mindfulness mantra.
Mantras help you remember the important things. They can be

useful for mindfulness and calming your mind. A useful mindfulness
mantra to help with having a calm mind should be one that reminds
you to stay in the moment. It could help if your mindfulness mantra
draws your attention to the fact that every day is a new day, and you
have the option to start afresh and stay connected with the present
moment while separating yourself from the worries in your mind.
2. Give yourself a reminder that you are not your thoughts.
Whenever a negative thought crosses your mind, simply identify it as

merely a thought and move on. Thoughts are like birds; do not allow
the ones you do not want to build a nest in your head. Let them keep
flying. You are not that feeling of regret or self-doubt; you are not that
feeling of anger or scorn. Consciously separate your personality from
your thoughts in your mind.
3. Acknowledge that thoughts emerge normally.
If you cannot change them, then try working to supplant them with
other "better" thoughts. Try not to pummel yourself over something
you cannot control, but do not overlook them either; basically move
past them and decide not to relate to them, even as they cloud your
mind.
4. Relax.
Take a long breath through your nose and exhale it through your
mouth. This can calm you and remind you that your thoughts are a
little piece of the boundlessly immense world around you.
5. Thank somebody in any capacity you can.
Indeed, even the little act of saying "thank you" to a waitress or

salesperson or receptionist can reconnect you with the present
minute, and it can also keep you from getting to be stuck in your own
musings, which prevent you from appreciating life as it comes.
6. Grin at a stranger.
Grinning or smiling helps you concentrate outward to the individuals

around you, and by reconnecting with this appreciation for other
people, you can connect much better to the present minute and
remind yourself just to be.
7. Take a walk in the nature. Take a walk and blend into the earth
around you, and tune in for sounds you would generally have
missed.
8. Keep a daily gratitude diary.
Keeping an appreciation diary helps pull you away from the pressure
of the day. It also constrains you to acknowledge life as it comes and
helps you see the positive qualities in life consistently.
9. Leave your telephone on silent throughout the day.
You can also mute your phone’s notifications, as these can be

diverting and pull you away from the present moment. Your
messages will, in any case, be hanging tight for you there later when
you are all set to go through them.
Muting your ringer can also prevent every disturbance from

obstructing your mind and preventing you from experiencing the
genuine feelings of calm you could be having for the duration of the
day.
10. Eat gradually.
Concentrating on the look and the taste of what you eat can help
remind you that while all feelings are transient, it is essential to
genuinely encounter them properly, as opposed to giving them a
chance to pass you by.
11. Drink tea. Tea can help quiet your nerves and cleanse your
thoughts and connect you more to the present moment.
12. Wash up.
Showers can assist you with unwinding by compelling you to make a

cross over from the clamor of the day, and they can be an incredible
method to give your stressors a chance to fall away as they blend
into the warmth of the water.
13. Tune in to instrumental music.
It has been shown to support your capacity to focus, which can raise
your strength and quality of your mind and help you calm down when
your thoughts would not quit coming.
14. Handle one of the most stressful things on your plan for the
day.
While it is imperative to be mindful irrespective of the demands of

your day, do not abstain from finishing a strenuous assignment on
your downtime if it is giving you unneeded anxiety.
15. Have a profound discussion with someone you know.
Completely focus on the other individual and tune in to what they

need to say. By not just listening to give your opinion, you can help
pull yourself out of your own head and connect all the more
profoundly to the moment by demonstrating appreciation to the
individuals we converse with.
16. Watch your preferred show.
It is imperative to take time from your day to reward yourself, and

enjoying a comfortable delight like watching a show you like can help
you with stepping away from your worries and making the most of
your free moments from the clamor of life.
17. Compose a haiku or any prohibitive poem.
This can move you to be innovative in manners that freestyle

composing can't do, and can assist you with recovering a moment in
your life that was wonderful yet brief.
18. Do a word puzzle.
Crosswords can enable your mind to be innovative and can promote

your insight, as well as the general clarity of your thought. They can
also give you a break from your everyday schedules, all while being
fun to finish.
19. Do the dishes.
Doing the dishes can be an incredible method to take a break from

life, and furthermore be profitable while you are taking a break.
Washing dishes can assist you with feeling good, and it pulls you
away from your present thoughts, which, thus, can give your mind
consent to unwind and rest from the pressure of the day.
20. Look at an art piece you love.
Regardless of whether it is the Mona Lisa, the lyrics of a song you

like, or a drawing that your spouse made, nothing is off the table
here. Art is emotional, and it can help you to feel and completely
immerse yourself at the moment by expressing your appreciation for
the works of others.
21. Play with a pet
Feel the hide underneath your hands and the delicate quality of their
skin. Petting an animal can help relieve your stress and connect you
to the moment, and can pull you away from your thoughts.
At times it is easy to so busy concentrating on yourself that you

neglect to appreciate the world around you. It is easy to get caught in
the trap of the mundane and the range of your own objectives, and
you neglect to appreciate the excellence of life and the seemingly
insignificant details.
Being progressively mindful, as well as meditating, will help you

remember every single good thing with time. They would help you
realize that there is no sense striving hard and feeling yourself with
anxiety and then ending up not enjoying your life. Meditation and
mindfulness will help you get away from the struggles of everyday
life and remind you to appreciate life again by taking advantage of
the beauty of the present moment.
The good part of all this is that everyone has the ability to meditate
and be mindful.
Meditation and mindfulness do not need to be tedious or

complicated. You can, without much of a stretch, utilize any of these
methods during your day to calm your mind and keep yourself
focused at the moment and free from your stressors.
Simply remember to stop on occasion and take it all in.

CHAPTER FOUR
HOW TO CALM EMOTIONS
Regardless of whether it's eating an additional slice of cake, or
choosing to go after another job, your emotions influence all that you
do. If you are to make every moment count and approach your
everyday tasks in a positive manner, you should take care of your
emotional health.
Having great emotional health implies you can deal with our
emotions, thoughts, and feelings. You can settle on better choices
and explore life's difficulties with certainty and versatility. Building
your emotional health empowers you to feel content with yourself.
You will appreciate important individual connections, and push
ahead in life with a sense of purpose and direction.
Being genuinely healthy does not imply that life will be easy.
The common belief is that taking care of your body means eating a
lot of organic foods, fruits, and vegetables, drinking loads of water,
and exercising routinely, however, do you realize that taking care of
your emotional wellbeing can have numerous advantages as well?
While the mind and body are typically considered as two distinct
things, they are, in reality, firmly connected with regards to your
wellbeing and prosperity. Your physical wellbeing can influence your
emotions, and your emotions play a major role in your physical
wellbeing.
The impact of emotions on the body
Regardless of whether it's with sweat-soaked palms or an outburst of

laughter, your emotions are regularly accompanied by a physical
reaction. You have probably experienced a flood of queasiness
before accomplishing something nerve-wracking, or a shock of
excitement at the possibility of an upcoming occasion.
However, the quick flashes of emotions that you feel in your body are
just a little piece of the physical impact of emotions. Your body reacts
to your emotional wellbeing from various perspectives — if you are
feeling stressed or troubled, you may encounter physical indications,
such as insomnia or sleep deprivation, or even hypertension and
stomach ulcers.
Poor emotional wellbeing can also affect on your immune system,

which is the reason you appear to get more coughs and colds when
you are going through a really stressful season or when you are
gripped by anxiety, or why you take more time to shake off illnesses
when things are strenuous at work.
Also, obviously, when you are feeling somewhat down, you are more
averse to taking an interest in the things that advance physical
prosperity. When you feel down and out emotionally, or pressured,
you are more likely to be tempted to grab an extra glass of wine or to
eat unhealthily. Thusly, your emotions influence your basic decision-
making skills at the time, which can have an impact on our physical
wellbeing.
These physical sicknesses can be a useful sign to you that

something isn't exactly great with your emotional health, so you can
consider making a move to improve it.
The physical advantages of positive emotions
It's not all awful news. However — there are long haul physical
advantages related to emotional prosperity as well, and perhaps the
greatest benefit of positive emotional health is the positive effect it
can have on your physical health.
For instance, you can likely envision how becoming hopelessly in

love prompts feelings of bliss, calmness, and satisfaction; however,
did you realize that it's also thought to support the development of
new synapses, which improves your memory?
Research additionally demonstrates that laughing prompts an

expansion in mood-boosting endorphins and hormones that help you
rest.
S PECIFIC WAYS OF EMOTIONS INFLUENCE YOUR HEALTH

Your emotions have an immediate connection with your body that
gives them a chance to have a major effect on your psychological as
well as on your physical state. With the correct learning, it's
conceivable to perceive how ground-breaking your feelings are and
how they can assist you with managing your perspective and
keeping your body and mind sound.
Have you at any point thought about what you can do to your
perspective on life and to the condition of your body with the
assistance of the emotions that numerous individuals attempt to stow
away? If you consider your emotions when they trouble you, you can
help yourself as well as introduce harmony and calmness to your
mind.
1. Love
When in love, you may experience a racing heartbeat and your

hands getting sweatier. It is brought about by the incitement of
adrenaline and norepinephrine, Simultaneously, oxytocin, the "love
hormone," makes you feel glad, stable, and minimizes your pain as
the "painkiller" zones of the mind are being actuated, and your heart
ends up healthier. It is said that wedded individuals live longer than
singles because of this.
2. Outrage and anxiety
Outrage is related with disdain, crabbiness, and anger. It can bring

you anything from a headache and a sleeping disorder to
comprehension issues, skin issues, respiratory failure, or even a
stroke. Also, if you're a worrier, outrage can aggravate it even by
reinforcing the manifestations of summed up tension issues. So as
not to allow your outrage win, step back for a minute, acknowledge
why you are irate, and converse with individuals about what's at the
forefront of your thoughts. Discover the answer to the issue, and let
go of undesirable thought patterns.
3. Depression
Depression is a mental health issue that can lead to emotional

distress. This mental state increases your risk of various sicknesses
and makes your immune system frail. It additionally causes sleep
deprivation in view of a failure to get settled or heaps of hurt
thoughts. Depression and being exposed to stress lead to the
danger of heart failure. A depressed individual can also experience
difficulty with their memory or deciding.
4. Dread
When you are alarmed, the blood truly drains from your face, making
you pale. This happens on account of the autonomic nervous
system, the fight-or-flight control system. When you face a trigger,
veins squeeze off the blood flow to your face and limbs, sending
more blood to your muscles and body so you will be prepared for
either the flight or the fight.
5. Revulsion
Feeling nauseated by something or, far more atrocious, somebody is

one of the most troublesome feelings for anyone to control. Not at all
like other emotions such as dread and outrage, which make your
pulse accelerate, disgust, or revulsion makes your pulse slow down
a bit. You can also feel queasiness or as though something isn't right
with your stomach.
This happens in light of the fact that the animosity created by

revulsion has a ton of the same physiological components that make
up the stomach digestive system. To stay away from this, take a full
breath, understand that it's simply your emotions attempting to
control your reasoning, and do something contrary to what you're
feeling: rather than ridiculing a person or thing, be caring toward
them.
6. Shame
In instances of healthy shame, you do not lose your confidence, free-

will, and self-esteem. Unhealthy shame generally originates from the
past, and, in this sense, unhealthy shame becomes a source of
worry. This causes issues, such as overproduction of cortisol, the
necessary stress hormone, and this can prompt a heightened pulse
and constricted arteries.
To beat shame, quit comparing yourself with others. Figure out how
to be sure and unafraid of what individuals say or think. Let them do
what they do and say what they want to say. Remember that it's just
you who knows reality. Challenge yourself, win the fight, and love
yourself.
7. Pride and disdain
Absurd pride originates from adverse thoughts about other

individuals together with the belief that there is nobody better than
you. This association can make you stressed, which leads to acid
reflux, stomachache, hypertension, and so on. The colloquialism
"Pride goes before a fall" shows that being proud can prompt an
outcome that ends in overlooking potential dangers.
If it's difficult for you to say, "I'm sorry," you need these tips: quit
being a perfectionist, and consider your failures as an opportunity for
a better attempt. Be progressively compassionate and attempt to
comprehend others' emotions. Acknowledge individuals as they may
be, document your expressions of remorse, and don't pay attention
to shame too much because that is the primary issue that keeps us
from being free.
8. Envy
A few people see envy as sweet, however, just when it's not all that
much. Normal envy is the thing that an individual feels when they're
stressed, or they dread losing a friend or family member. Unhealthy
envy can pulverize hearts, connections, and families. The pressure
of envy stimulates the pulse and raises blood pressure. You can also
have different symptoms that negative emotions bring such poor
appetite, huge weight reduction or addition, a sleeping disorder,
stomach issues, etc.
In the first place, simply begin to believe your partner, no matter how
trite it sounds. Quit comparing yourself with others, and don't
mistake fantasy for the real world. These are the best tips for
defeating jealousy.
9. Bliss
Bliss or happiness and great wellbeing are connected at the hip,

making your heart healthier, your immune system more stable, and
your life longer. It additionally causes you to beat stress. As indicated
by research conducted in 2015, positive prosperity was found to
beneficially affect survival, diminishing the risk of death by 18% in
healthy individuals and by 2% in those with illnesses.
T AKING CARE OF YOUR EMOTIONAL WELLBEING

The flow of wellbeing between the mind and body works both ways,
so beyond seeing how our emotions influence our bodies, we can
utilize our physical wellbeing to improve our emotional health
Fuel your body with a healthy balanced diet so you can make every
second count, and abstain from smoking, and an excessive amount
of liquor, which can negatively affect your emotions.
Frequent participation in exercise that you find fun or enjoy will also
have various mental advantages — even a brisk 10-minute walk can
improve your psychological focus, mood, and energy levels.
Probably most important of all, the act of catering for your body
asserts a feeling of self-respect, which is the bedrock of emotional
well-being.
Your emotional wellbeing influences how you think, feel, and act, so
it's an indispensable part of your general prosperity. Taking care of
the emotional side of yourself is fundamental if you are to develop an
uplifting point of view, and deal with your emotions, no matter what
life tosses at you.
Fortunately, this doesn't need to take a ton of time or exertion —

making a couple of little changes to life can help.
Here are a few different ways to calm your emotions: 1. Go through
five minutes being mindful
Figuring out how to be increasingly mindful of how you feel at the

time can be an incredible method to check out your emotions. Try
not to stress if your mind meanders, basically watch the thoughts,
and proceed onward. With everyday practice, you'll retrain your
perspective to be increasingly mindful.
2. Keep a gratitude journal
Research suggests that recognizing, or recording things that you are

thankful for can improve your emotional health. Before you go to
bed, write down three things that you are thankful for that day. You'll
before long wind up observant of the beneficial things as you go
through your daily life.
3. Take a quick walk
Being physically active is an incredible method to improve your state

of mind and lessen anxiety. Capitalize on those vitality-boosting
endorphins, and get outside for a stroll as regularly as possible, or
attempt to discover the closest park or natural area away from the
clamor and hectic-ness of the city.
4. Talk with a friend People are social creatures. Invest energy

interacting with friends, or meeting new people, so you have a solid
support group of people.
5. Break out of your everyday routine
Doing the same things on a daily basis can be tedious, and leave
you feeling dreary. Attempt a deviation from your schedule,
regardless of whether it's taking an alternate route to work, or taking
up another hobby.
6. Give something
Providing for other people, regardless of whether it's a simple grin, or

a couple of hours volunteering, can help your social relationships,
and improve your emotional health.
7. Start saying no
Defining limits is an important way to protect your emotional health.

Abstain from overextending yourself, and if you have a feeling that
you need time to energize without anyone else's presence or input,
it's perfectly fine today no to things or ask that they are rescheduled.
8. Start saying yes
Then again, saying yes to great opportunities can be an

extraordinary method to open yourself up to new encounters,
regardless of whether it is an opportunity to take a shot at something
other than what you are used to, or meet new people.
9. Do a digital cleanse
Online networking is great for staying in abreast with what's

happening on the planet, yet being stuck to your phones, and seeing
other individuals' highlight reels is not always good for your
emotional health. Enjoy a reprieve from the social media once in a
while, and receive the benefits.
10. Request help

In some cases, we need some assistance to keep our emotional
health stable– and that is not something to be embarrassed about.
Requesting help when you need it, regardless of whether that is from
a friend, a partner or an expert, is one of the most significant things
you can do for your emotional health.
H OW TO CLEAR NEGATIVE EMOTIONS

Your emotional health is dynamic, reacting to what's happening
around you, your physical health, and many different things. It's
alright to have high points and low points — in truth, that is
absolutely normal.
Be that as it may, sometimes you will experience negative feelings

that do not serve you over the long haul. Also, negative emotions
can detrimentally affect your health and wellbeing. So how would
you dispose of them?
Below are some different ways to clear yourself of negative

emotions, so you can live the life you which to live.
1. Recognize the feeling
When you are feeling blue, do not attempt to escape the feeling, or
occupy yourself by relying on unhealthy food, television, or social
media. While these might numb the pain for some time, you would
not have settled the issue. By recognizing and tolerating negative
sentiments, you can begin to get inquisitive about what's causing
them, and how you can move forward.
2. Inhale deeply
If you end up feeling furious, or baffled, or unable to sleep because

of the thoughts going through your head, take a shot at breathing.
Truly, something as basic as taking a couple of full breaths in and out
can calm the emotions, and reduce blood pressure.
3. Enjoy a reprieve
Feeling overpowered by the job that needs to be done? Take a
break. Regardless of whether you have a deadline weighing down
on you, taking a couple of minutes to stroll outside, get some natural
air, and gather your thoughts can assist you with coming back with
restored vitality.
4. Let it out completely
An extraordinary method to discharge negative feelings is to give

them a chance to come all the way out. Relinquish negative vitality
with an intense dance session, or a go to the gym. Indeed, even a
comfortable walk can help clear the mind.
5. Accomplish something that lights you up
Do you love to paint? Sing? Read? Invest energy with friends? If you
discover negative feelings crawling into your life, take a shot at
accomplishing something that you can lose all sense of direction in,
and you'll before long feel more like the real you.
6. Document your emotions
Journaling can be a brilliant method to process negative thoughts.

By taking a couple of minutes every day to write down your thoughts,
you can begin to work through your troublesome feelings and take
responsibility for your responses to them. If you think that it is difficult
to begin, try centering on a couple of things you feel thankful for, as
opposed to ruminating over things that aren't going so well. Studies
show that practicing gratitude can help improve your emotional
health.
7. Give yourself sympathy
At long last, if life gives you an extreme hand, don't be excessively

hard on yourself. Permit yourself to have the full experience of
emotions. Notice what has set off the negative emotions; however,
don't pass judgment on yourself for having them. Consider what you
would say to a friend in a similar circumstance – and be your very
own closest friend.
CHAPTER FIVE
MEDITATION; MORNING, EVENING AND MOVING
Meditation is an approach to training the mind through mindfulness
and concentration, similar to the way that fitness is an approach to
training the body.
Meditation is used for developing well-being, focus and awareness
The ultimate benefit of meditation is liberation of the mind from

attachment to things it cannot control, such as external
circumstances or strong internal emotions. The liberated practitioner
no longer needlessly follows desires or clings to experiences, but
instead maintains a calm mind and sense of inner harmony.
WHAT IS MEDITATION?
You can meditate while sitting, standing, walking or lying down; you
can meditate while chanting or focusing on the philtrum: that little
groove between the upper lip and the nostrils. You can meditate with
your eyes can be open or closed.
What all of the different forms have in common is presence: a

willingness to focus on the exercise at hand – mindfulness of breath,
guided visualizations, chanting, etc. – and to let go of the other
thoughts and emotions that arise in the mind during your dedicated
meditation time.
Meditation is good for you because during meditation you are

actually rewiring the mind. You’re learning that it’s possible to be
aware of what’s going on in there and to choose which thoughts and
emotions you want to engage with and react to. You’re training in
letting go of the others. You’re learning that you can experience well-
being simply by remaining present to what is.
At the same time, meditation comes with a host of fringe benefits: it’s
good for your heath, it improves cognitive functions such as
sustained attention, it reduces stress and increases productivity, to
name but a few. It also gives beneficial results over a period of time,
such as
Improve blood circulation
Lower heart rate
Less perspiration
Slower respiratory rate
Less anxiety
Lower blood cortisol levels
More feelings of well-being
Less stress
Deeper relaxation
Meditating at anytime of the day can have a positive impact on your

life, however, it is important to set up a routine around your
meditation. It's a good idea to pledge to yourself that you will
meditate daily at a set time, be that morning, noon, afternoon, or
evening. However you choose, as long as you are faithful to keeping
up, you are meditation goals ready.
W HY IS IT IMPORTANT TO PICK A TIME OF DAY TO MEDITATE?
Most of us will try to commit to meditate from 15 minutes to 30
minutes, per day.
Let’s face it, making the commitment is the easy part, following
through with the commitment consistently is the hard part.
Practitioners of meditation who do not set a firm time to meditate

each day can face a whole slew of reasons to procrastinate. It
becomes easy to push it off till later in the day, until at one point we
realize there is not enough time left in the day to meditate.
Many of us are guilty of repeating this pattern over and over again,
until we commit to choosing one time to meditate every day.
Meditating shortly after waking can for some be a problem. The mind
is still tired and some find it hard to concentrate. You may find
yourself dozing off a bit during your meditation time.
The more time you spend meditating the better. It is preferable to

pick a time and stick to it, but if you decide to try an evening
meditation class, group meditation with friends, or just feel inspired
to meditate again, that is great. You may also meditate many times
throughout the day like Monks who meditate from morning to
evening, rarely stopping unless the body needs nourishment, sleep,
or to relieve it provided you are up for it.
Meditating at noon can be a great way to put a positive spin on your

usual lunch break. Assuming you work 9-5, splitting up the day with
some meditation can help ease daily stresses and lead to a more
productive afternoon.
It may feel weird to sit at your desk or in the lunchroom and meditate
while the rest of your work is going about their business. Meditation
is a great antidote to a racing mind, however, it does cause some
persons to have a hard time concentrating without a routine.
Meditation is often seen as a way of fixing the mind when it gets very
busy or calming the body when it gets stressed. The potential of
meditation is far greater than this. Why wait until you are feeling
stressed to meditate? When done on a regular basis, meditation
actually helps reduce and prevent stress, meaning you don’t even
get to the point of needing to treat it.
Similarly, meditation can help you focus more and be calm and
productive, meaning that the experience of work is not so harsh.
Instead, it becomes about doing one thing after the next; present
moment followed by present moment. Sometimes you have to do
this quickly, sometimes slowly, but the perspective of being present
transforms life entirely.
How To Calm The Mind During Meditation I also came to realize

that a calm mind is a focused mind, and a tired mind doesn’t
have the resources to stay focused.
Calming the mind is a more appropriate goal, and a good way to do

it is by paying attention to the breath. When we are daydreaming, the
breath follows the rhythm of our thoughts. That rhythm can be
irregular, because we are going from thought to thought, from one
thing to another. As we continue to follow the breath instead of our
thoughts, the breath gets into a steady, regular rhythm.
Usually, we follow our thoughts without any attention to the breath.

Here, we reverse that — we follow our breath. At the beginning, we
treat our thoughts a little bit like the way we treat the radio in the
background. As we do other things, we are aware that the radio is
playing, but we do not follow it actively. For example, when the
announcer says, “Go and buy that car right now, because it is so
amazing,” we do not drop everything and rush out to buy it. We have
learned to take an attitude of sophisticated detachment with regard
to the radio. Now we cultivate the same detached attitude toward our
thoughts.
Our work in meditation right now is concentrating on the breath. This

means staying with the breath and the sensations of the breath
continuously. I don’t know if you have ever followed a single breath
from end to end and paid attention to all the sensations that occur.
One single breath can make you aware of your posture, of how tight
your belt is, and of any tension in your abdominal muscles.
The breath is like a swing on the playground. As you breathe in, first
it accelerates. Then it slows down near the end. Then it comes to an
unstable stop and starts going again in the other direction. The
speed is always changing. To notice all this, you need not only
awareness, but also concentration. You need to concentrate so that
you are not only aware during brief moments of this cycle, but you
are continuously aware of it during the whole cycle, cycle after cycle.
I Can Feel My Breath in a Number of Ways: I can feel it in my

diaphragm. I can feel my clothes adjusting as my diaphragm
changes shape. I can feel the rush of air in my nostrils. I can also
feel a coolness around my nostrils as I breathe in.
If you have trouble noticing that last item, put your finger horizontally
against your nostrils for a few seconds. You will feel the change of
temperature as you breathe in and out.
By concentrating on the breath, we are offering the mind something

other than thoughts to chew on. This works better than fighting with it
to get it to slow down.
Within a few minutes, something different starts to happen: the

breath finds its natural rhythm. In normal wakefulness, thoughts are
zipping through the mind, and the breath is irregular and staccato.
Now the breath follows a more regular rhythm, like that of the waves
on the beach. Like the waves, the breath comes from somewhere we
don’t know. Then it goes inside, and gets lost, like the waves that get
absorbed into the sand. Some of the water gets returned back to the
ocean, but it is not exactly the same. Now it has cleaned the beach
and is carrying back some debris and also the warmth of the sand
with it. The breath has also just cleaned the body, and the out breath
is warm and full of carbon dioxide. You can let yourself be guided by
this mental imagery. Involve all your senses and now bask in the
sunshine on that beach for a few minutes and enjoy the whish of the
waves.
Another metaphor: What is happening in the mind at this point is also
a little bit like the difference between city driving and long- distance
driving. In city driving, there is much stopping and starting and
emotions like impatience or irritation. When you settle into long-
distance driving, all those calm down. The rhythm changes.
During this breathing exercise, you may find that, after a while,
concentration comes naturally. At the beginning, concentration
required effort. Now this natural rhythm of the breath takes over.
Thoughts lose their urgency at this stage.
M EDITATION EXERCISE TO CALM THE MIND

These tips are simple but powerful to get your mind calm and clear.
As a human, you may find that you normally resist what is growth
inducing. The resistance is actually a sign that you are near
something that could be positively revolutionary. Try at least one tip
below that you feel a strong aversion to. Try it out for a week and see
what happens.
1. Start at the same time every day. It doesn't matter if you meditate
for
2 minutes or 2 hours. You need to go for a routine because it trains
your brain to get into the meditation zone automatically. Pick a time
of day that works for you and your lifestyle. You can always change
your time but ideally you settle into a time that feels right. After a
while, you'll even want to meditate at that time.
2. Choose your meditation zone. Meditate in the same place every

day. This is another routine. Your subconscious mind will eventually
associate your chosen meditation place with the act of meditating
and your focus will automatically draw inward with peace.
3. Journal before you meditate. If you struggle with excessive worry

during meditation, this is a game changer. Try free writing whatever
is on your mind at the moment. No need to edit or choose your
words. Write until you feel completely vented. By writing, you're
detoxing repetitive thoughts from your mind so there's less emotional
charge when you meditate. This creates a clear mental space.
4. Ask. When you close your eyes, mentally ask your body, mind,
heart and spirit for whatever experience you'd most like to have in
meditation. Speak to yourself in the way you'd speak to a child,
sweet and kind. This immediately gets your subconscious mind
aligned with your conscious intention.
5. Assume you're doing it right. When you find yourself wondering if

you're doing it right, mentally respond with: "Yes! And I'm awesome!"
you can even smile a little bit. This little mantra stops the self-doubt
that pulls you out of the present moment. And it's 100% true. If
you're trying your best to focus, then you're doing it right and you are
awesome. 6. Experiment with different styles. Investigate different
teachers and styles to see what works best for you. There is no right
way to meditate. There's only different techniques. Some techniques
will get you into a calm and peaceful state more easily than others
based on your mental and emotional makeup.
A secret to finding your ideal meditation style is to look at how you

learn. If you learn best by watching, try meditations with
visualization. If you learn best by listening to instructions, try mantra
meditations. If you learn best kinesthetically, try body awareness
meditations...and so on. The whole point is to find what works best
for you and most easily connects you to your spirit.
7. Thank yourself. At the end of your meditation, place your hand on

your heart and breathe gratitude to your body, mind, heart and spirit
for taking care of you. Take a few moments to open your eyes, look
around and get up slowly. These few moments of transition help
maintain your calm state as you move into the material world again.
8. Record insights in your journal. Write down your experience

immediately after meditating. Even if it doesn't seem completely
logical in the moment, just write what comes to you. You access your
subconscious mind and your higher Self when you meditate. By
writing down insights, you're getting those precious messages from
your divine Self. Look back at your journal after a few days or weeks
- you'll be amazed at the wisdom there!
9. Join a community. The energy of group meditations is powerful!
Many people can more easily meditate in a group and often have a
deeper experience then when they meditate alone. It's a great
spiritual support system to meditate weekly with like-minded friends.
Check your local neighborhood for meetups, donation classes or
organize your own meditation group with a few friends!
10. Connect with a teacher that you respect and trust. Meditation is
an internal adventure but that doesn't mean you need to do it all on
your own. Find at least one teacher who shares tips, information and
inspiration. A good teacher will always direct you towards your
internal guidance and intuition. A great teacher can lead you to a
deeper experience of yourself when you feel stuck.
When you meditate, you're exploring a deeper experience of

yourself. You're getting to know yourself intimately in a way you
never have before. That can be exciting, scary, vulnerable and fun all
at once! When you explore your own internal experience, you'll feel
more peace, calm and clarity in all aspects of your life and
relationships.
Read this and other meditation texts slowly, with a short pause
between instructions.
The past has already gone and the future is yet to come. I am
concentrating on being peaceful, happy, and free in this present
moment.
Now I’m concentrating on being aware of each breath. My attention

on the breath is continuous.
I follow the breath as it begins, and my abdomen starts to expand. I
continue to pay attention as my abdomen rises and falls with each
breath,
like a child going high and low on a swing.
Like a swing, my breath slows down at each end.

I follow it all the way as it slows down, and starts again.
I embrace my breath with all my care and attention
like a mother holds her baby.
I do not drop the baby.
Thoughts stay in the background.
I enjoy the rhythmic rise and fall of my abdomen;

I enjoy staying in the here and the now.
I have stopped running forward and backward.
My mind keeps producing thoughts; that is its nature.

I do not follow the thoughts.
I concentrate on my breath.
I’m comfortable and at ease.
With each breath, I let go of tension somewhere in my body and
mind.
I’m aware that thoughts can bring tension to my face.

With each breath, I relax my face muscles and smile.
There are sensations in my body, I accept them. I am aware of my

posture.
I am aware of the rush of air around my nostrils as I breathe in.
If there are sounds, I do not react to them.

I just notice them and let them go.
I continue to enjoy my breathing peacefully.
A river of feelings and thoughts is flowing, but I am not drowning in it.

The concentration on the breath is like the anchor that
prevents the boat from drifting.
Focusing on my breath keeps me from getting lost in thought. I

notice sounds and skin sensations without reacting to them. I smile
at disturbances such as memories, little itches, and noises. Smiling
relaxes me. I feel content.
With each breath I arrive in the here and the now—
I’m sitting upright, breathing comfortably.
My mind is peaceful, my body free of tension.
I am calm and rested.
I feel free. I feel at home.
You can also calm your mind by doing The One-Minute Breathe;
Breathe in for 5 seconds
Hold your breath for 5 seconds
Release for 5 seconds
Hold for 5 seconds
Practice this breath pattern for one minute a day. Try it now.
You can also meditate with others, connecting with the positive and
peaceful energy of others is extremely powerful.
-Step One | Find a Quiet and Comfortable environment. Once
you have found a place where you can meditate without disruption,
put away any electronics that you may find distracting and dim the
lights.
You can sit on the floor or on a chair, preferably with your feet on the
ground and your back straight. However, if you find yourself more
comfortable lying down, you are more than welcome to do so.
There is no one way to meditate.
Step Two | Close your eyes. Take a moment to close your eyes and
relax your body. Remain still and let your body become loose and
less tense. Step Three | Find your breath.
Now that you’re starting to relax, become aware of your breath. Feel
the sensation of breathing.
Focus on the breath as you inhale and exhale deeply. Feel the
sensation of the air passing in through your nose and out through
your mouth. Notice your chest expanding and contracting.
Be aware of physical sensations throughout your body.

Step Four | Do not try to stop thinking.
In the beginning stages of meditation, it is normal for there to be a lot
of ‘chatter’ in your head. You may feel a plethora of thoughts racing
about. Do not actively try to stop thinking or you’ll defeat the purpose
of quieting your mind by giving it another task.
Allow your thoughts to flow through your mind. Like a river, they will
continue flowing if you don’t try to stop them. Acknowledge your
thoughts, know that they are there, but do not engage them. Let one
thought, flow to the next.
Return back to the focus on your breath. Whenever you find yourself
drifting away, return and find your breath.
Step Five | Calm your mind and focus. You can either continue to
focus on the breath or use a mantra such as “uum” or a prayer that
you are used to.
Maintain focus on either your breath or mantra.
Step Six | Meditate You can end your meditation whenever you feel
fit, the minimum recommended time is 15mins. But results can still
be seen with less. Do not be discouraged if you find it difficult the
first few times. It may take a week or more for your mind to break
habits that are as old as you. Continue to practice every day and you
will feel the results.
H OW TO CALM THE BODY DURING MEDITATION

When you’re beginning to practice meditation, there are easy steps
you can use to guide your process.
1. Bring attention to your body
The body is always in the present moment, so when we focus on it,

the mind will quiet. Start by sitting comfortably and closing your eyes.
Relax your shoulders, and place your hands on your lap. Take a few
deep breaths, and allow your body to relax with each exhale. Start
rotating your awareness within your body starting with your toes, and
begin to imagine a wave of relaxation moving slowly up your legs all
the way to the hips.
Then, bring your awareness to your fingers, and imagine a wave of
relaxation moving up through your hands all the way to your
shoulders. Allow your belly to relax, and feel your breath moving your
chest and stomach. Relax your back muscles, your neck muscles,
and your head.
Finally, let go of any tension in your facial muscles and jaw. Observe
your body, and move the wave of relaxation where it's mostly
needed. Continue for 5 to 10 minutes before resuming your tasks.
2. Extend the exhale
Start following your breath and invite your body to unwind. Take your
attention to your breath, and first just observe how it feels. Is it long
and steady, or short and shallow? Start to take longer breaths, fully
inhaling, and fully exhaling.
Then, count to 4 as you inhale, and count to 6 as you exhale, making

your exhale slightly longer than your inhale. After a time, this will
calm the body by promoting the parasympathetic nervous system,
which is responsible for slowing the heart rate and allowing the body
to rest.
Keep counting your inhale and exhale for 5 to 10 minutes before

resuming normal breath again.
3. Try triangle breathing
Triangle breathing will calm your mind and balance your body. If you
find yourself in a heated moment, you can focus on this technique no
matter where you are.
To start, inhale and exhale once fully. On the next breath, count the
length of your inhale. Then, as you continue to breathe, use that
same count duration to inhale, hold, and exhale. For example, if your
count is 4, you will inhale for 4 counts, hold for 4 counts, and exhale
for 4 counts.
Draw this triangle with your breath for few rounds. If you feel
comfortable, slowly increase the size of your triangle with one count
at a time. If you feel yourself getting out of breath, return to the
previous count.
Concentrate on this triangle breathing for at least 3 to 5 minutes, and

even longer if you feel comfortable. Return to your normal breath for
few rounds before finishing the exercise.
4. Change the feeling of stress The next time you feel stressed or
uncomfortable because you are too busy, stop and try to identify
where in your body this stress is located.
Do you feel it in your head, throat, chest, or belly? Close your eyes,
and fully bring your awareness to this feeling. Does it have a
movement, a distinct shape, a color? Does it feel hot or cold? Does it
have a smell?
Then, try to change these variables one by one. Try to change the
shape into something nicer. Try to change the color, movement, or
even location of the feeling. Once you identify the feeling as a
separate entity within you, you can play with it more freely. This
practice of control over how you feel stress will be beneficial.
5. Alternate nostril breathing Alternate nostril breathing can boost

your thinking, release stress, and harmonize the right and left
hemispheres of the brain.
To begin, sit comfortably, and close your eyes. Place your right hand
close to your face, so that you can block the right nostril with your
right thumb and the left nostril with your ring finger. Your index finger
and middle finger can rest on your forehead.
First, close off the right nostril, and slowly inhale through the left
nostril. Pause, close the left nostril, and breathe out through the right
nostril. Inhale again through the right nostril, pause, close the right
nostril with your thumb, and breathe slowly out through the left
nostril.
Continue for 2 to 5 minutes and return to normal breath for few

rounds before resuming your tasks.
Now try these techniques out whenever you start to feel stress build
up, and notice how much more relaxed and refreshed you feel.
H OW TO CALM YOUR EMOTIONS DURING MEDITATIONS

We all get on the emotional rollercoaster from time to time—that’s
part of being human. Having emotions is part of our human
experience. There’s nothing wrong with having negative emotions,
other than they don’t feel good. We are emotional creatures and we
were given the gift of feeling. The problem arises when we allow
ourselves to be pushed and pulled back and forth. This toss up effect
takes a detrimental toll on both our physiology and our psychology.
You get off track when you identify with your emotions instead of
labeling them as something you are experiencing in the moment.
The goal is to recognize when you have lost control and take back
the reigns. By recognizing and identifying emotions as they arise,
you are able to see how your thoughts can spiral you into agitated
emotional states. This helps keep your emotions from erupting and
taking over. Being mindful of your emotions will help you accept
them and also stay in control of them. It’s from that place you will be
able to refocus, rebalance, and recalibrate.
If you are feeling emotional distress, here are seven steps to help
you calm down.
1. First, create a buffer between yourself and whatever is occurring.
2. Slow down and take some deep breaths. This will help you find
solid ground again.
3. Become present to what is happening and how you are feeling in
the present moment. Take responsibility for your emotions and do
your best to avoid projecting them onto others.
4. Ask yourself what it is that you need in this moment and if there is
anything you can do to improve the situation right now. Get clear on
the need you had that went unfulfilled and whether or not you can
identify a solution in this moment.
5. If creative solutions arise, make a note of them and come back to
explore how you might implement them when the time is right.
6. Determine how you can mitigate the emotional charge by

accepting people and situations as they are. Remember that
everyone is doing their best from their level of awareness at the time.
7. If you cannot change how things are, practice acceptance and

surrender, and notice how you begin to settle into the emotions
rather than being taken for a wild ride.
M EDITATION FOR CALMING YOUR EMOTIONS

Try this guided meditation to help you settle into your emotions and
find a calm, centered place in your mind. You can use this technique
whenever you feel emotionally overwhelmed or out-of-control. This
meditation will help you:
Reveal which emotions dominate your mind

Help you extract yourself from negative emotions
Promote the ability to focus and concentrate in moments of

emotional stress
Promote physical and mental grounding

Improve mindfulness
Develop patience and tolerance
Preparation
Before you begin, take extra care to make sure that your meditation
space is silent and comfortable. Notice any potential distractions and
eliminate them before you settle in. You may want to have a journal
and a pen handy so that you can jot down the feelings you notice
during your practice.
Practice
Sit comfortably in an upright position with your feet firmly on the floor.
You may want to place a cushion behind your lower back for support
and cover yourself with a light blanket for comfort.
Close your eyes and begin to take slow deep breaths in and out of
your nose. Feel yourself softening and settling into the place where
you are sitting.
Next, bring your awareness to whatever emotions you are feeling in

this moment. Are you angry, sad, fearful, hurt, confused, or
ashamed? Become aware of what comes up.
See if you can watch your primary emotional state as if you are an
observer, doing your best to not identify with the emotion. Stay right
there with it even if it is unpleasant. Don’t repress it or try to move
away from it. Allow yourself to accept this aspect of yourself without
any judgment as you simply observe the emotion.
Now, notice where in your body you are feeling your anger or
sadness, or whatever emotion you’re experiencing. Are there any
images? Dig into your emotions and really see how it is that they
affect you.
Remind yourself that you are not your emotions; that they are simply
energy in motion. They are transitory.
When you feel some calming as you settle into your emotions, shift
your awareness back to your breathing.
Breathe normally in and out through your nose and use your breath
to relax any part of your body that feels tension.
As you inhale, silently say “just.” As you exhale, silently say “one.”
Again, inhale and silently say “just,” then exhale and silently say
“two.” Do this until you’ve completed 10 breaths.
Do another round, this time as you inhale, silently say “this.” As you
exhale, silently say “one.” Again, inhale and silently say “this,” then
exhale and silently say “two.” Do this until you’ve completed 10
breaths.
Next, do another round. On the inhale, silently say “just.” On the
exhale, silently say “this.” Do this until you’ve completed 10 breaths,
or for as long as you like.
Notice if you find yourself being distracted by any thoughts,

sensations, or emotions in your meditation. Label the thought or the
emotion and then simply return to focusing on your breath.
Notice how using the mantra “Just This” to anchor you back in the
present moment enables you to return to a calm, centered place in
your mind where you can once again ground yourself in the here and
now. With practice, you learn to calm your emotions and focus your
mind regardless of what is going on around you.
M ORNING MEDITATIONS
The first thing you do when you wake up will set the tone for your
entire day. If you want to move through your day with ease, energy,
awareness and confidence, start your day with activities that
encourage those states of mind. If you want to move through your
day feeling anxious and irritated, there are things you can do to incite
those feelings, too.
When we start our day with a morning meditation, we are giving

ourselves the best opportunity to be fully aware, fully awake, and
fully alive before "doing" anything and as Louise Hay says, "How you
start your day is how you live your day. How you live your day is how
you live your life.”
Instead of resisting the day before it’s even begun, plan a sequence
of events that makes you feel good. And then wake up and do it,
Every morning.
Use those 10 minutes from the snooze button —or the first 20, 30, or
60 minutes of your day—to nourish your body, mind and soul. In
order to ensure you trade the snooze button for enjoyable and
nourishing activities, you must create a ritual. And be familiar with
the moves until it becomes second nature.
When you’re starting out with a brand new morning meditation
routine it’s important to experiment with the different types of
meditation available to us (including guided, mindfulness, Zen
(zazen), and transcendental). One type may speak to you more than
others, and that’s perfectly fine. But don’t forget, whichever type (or
types) of meditation you eventually decide to stick with, you can
always try any one type over again weeks, months, or even years
down the line to see if you relate to it more then.
5minutesofmorningbreathingmeditation
Set a timer for 5 minutes. Let your in-breaths be full and deep as
your belly expands. Allow your out-breaths smooth, slow, and soft. If
your exhales are longer than your inhales it will be easier for your
body to settle, soften and find the meditative state of ease and
lightness.
5MinutesOfGentleStretching
Just a few gentle intuitive stretches, really whatever you feel your
body needs. Sun salutations are a way to wake up the whole body in
a way that will leave you feeling awake and refreshed.
5MinutesReadingOrListeningToSomething
Inspiring
Your favorite quote book or a biography of someone who inspires
you
A daily affirmation book.
5 M i n u t e s O f F r e e J o u r n a l i n g Make a list of things you

appreciate! This is such a powerful practice.
Journal how you're feeling, whatever comes to mind, just getting it

out on paper
Write down what you desire to accomplish today
Write down how you would like to feel as you move through your day
(relaxed, focused, inspired, happy to be alive, whatever!)
Otherhealthypractices:
-Drinking a big glass of lemon water first thing
-Having a cup of warm herbal tea
-Stepping outside for a few moments to breath in the fresh air
-Choosing to trust that everything is working out for your benefit

today and that the Universe has your back!
-Waiting until after breakfast to look at social media Light Dancing

-Looking at yourself in the mirror and saying positive affirmations.
Also, you can take the reins and design your morning routine
according to what you love. You can take inspiration, structure and
ideas from the examples above, adjust in any way, and design a
ritual that works for you. Remember, your morning routine should be
nourishing for your body, mind and soul, so you have to choose
things you that make you feel good.
Here are some activities you can consider including in your version
of a morning routine:
-Read
-Meditate
-Exercise/walk
-Spend time in nature
-Prepare / eat healthy food
-Breathe
-Make tea
-Practice gratitude
-Write
-Play or listen to music
-Laugh.
Evening Meditations
It can be difficult to find the time to deal with problems that arise
during the day. When you come home at night, though you may want
to relax, your brain is still attempting to deal with all the stresses you
pushed aside. But that’s where evening meditation can become
inherently valuable. By practicing an evening meditation, you can
achieve a peaceful state of mind that will make it easier for you to
feel at peace and easily process your stress.
Here are 4 steps to relaxation you can implement today.

Step 1. Find your Meditation Technique
There are many different approaches you can use for meditation, so
do a little research and find the technique that works best for you.
After finding a technique that you are comfortable with, go to the next
step.
Some examples of the different types of meditations are: Zen,

Vipassana, Mindfulness, Mantra, Yoga and Transcendental
meditations.
Step 2. Find a quiet place
It’s hard enough controlling your thoughts while meditating, so you

don’t want any other distractions. For this reason, you want to find a
quiet place where nothing and nobody can disturb you.
Your concentration and focus have to be disconnected from the

outside world completely in order for a meditation session to work
properly. If you can’t find an uninterrupted space at home, try sitting
in your car or walking to a park.
Step 3. Make your evening meditation session easy
Don’t be surprised if you find the initial attempts to meditate a little

harder than you expected. There are several things you can use to
aid in focusing your concentration, such as special music. By adding
headphones and the right music to the mix you will easily drown out
external distractions.
Step 4. Just do it We all have a way of planning something, but

never following through. Once you find a comfortable space, just
start meditation.
It is easy to get caught up in the details and trying to make
everything perfect. If you find yourself making excuses, then it’s
probably time to just sit down and meditate!
M OVING MEDITATIONS
Many forms of the physical practice of yoga are, in fact, moving
meditation. The simple Sun Salutation vinyasa with the mind and
breath synchronized creates a meditative state with movement.
Moving meditation can also be an extension of traditional meditation,

something called slow hands moving meditation. Beginning in a
comfortable seated asana, such as lotus or easy pose, with the
hands resting on the thighs, the yogi brings awareness to the breath
and to the hands. As the meditation deepens, the yogi feels energy
flowing into the hand
You can think of dance, slow running and bike riding as a moving
meditation.
Dance liberates you from your thinking minds as you fully inhabit
your bodies, while simultaneously cultivating what the Greeks called
ekstasis, a “stepping outside” of ourselves and our everyday lives.
When practicing moving meditation, you must focus your attention

on the sensation of your foot touching the ground with each step that
you take.
In moving meditation, rather than using a mantra to focus attention,

people can use a state of mindfulness often referred to as flow. For
example, Qigong, tai chi and yoga can be meditative. These styles of
meditation involve a specific set of movements, poses or gestures as
well as controlled breathing and relaxation. Each form has subsets
that specialize in certain benefits, such as vinyasa or power yoga to
build muscle strength and coordination. Yoga has been studied as a
treatment for many conditions involving the mind, such as anxiety,
depression and stress. It combines mental benefits of meditation
with physical benefits of exercise.
CHAPTER SIX
MEDITATION FOR STRESS RELIEF AND PANIC
ATTACK
Your brain is your first ‘go -to’ and the default setting for any
uncertain situation with its ‘fight or flight response’. Therefore, the
pull of its messages is particularly strong. As you would say, it is
there to keep you alive and safe which is the most important need
among humans. Our evolved and more sophisticated brain is the
second ‘go-to’ – our reasoning, discriminating and compassionate
brain. You would notice that when you get the ‘fight/flight’ reaction of
‘not being worthy or not being good enough’, you acknowledge and
accept it and that you let go that thought by transcending it and
connecting with your evolved compassionate brain. This is not as
easy as it may sound and takes a special kind of effort and practice,
hence mindful meditation.
Meditation is a proven means to drastically reduce anxiety as well as

the frequency and intensity of panic attacks. Meditation is the act of
being still and creating space between yourself and your problems.
Have you ever wondered why you so often struggle with your worth
and know that you are already enough?
The purpose of meditation is not to eradicate difficulties in an instant.

Instead, the purpose of meditation for panic attack, anxiety and
stress is to help you step away from these experiences and witness
them nonjudgmentally from a distance. When you are tangled in
anxious thoughts, struggling against them, you are too trapped to
deal with them.
Meditation allows you to become still and quiet, centered. No longer

ensnared by problems, you can exist freely. This distance allows you
to simply observe yourself and your situations. Rather than thrashing
against anxiety and stress, which can lead to panic attacks, you
have room to breathe and make choices regarding your actions.
It is this quiet, distant space that brings peace and the ability to deal
with stress and anxiety in a way that doesn’t limit your life. However
you see it, meditation is not about getting rid of problems but instead,
is about helping you create distance.
Mindfulness meditation strengthens your cognitive ability to regulate
emotions. The benefits of both mindfulness meditation is one in
which you focus on sustaining attention and guiding thoughts; and
lovingkindness meditation, in which you focus on compassionate
thoughts towards yourself and others. Mindfulness is premised on
sustaining attention in the present moment and controlling the way
we react to daily thoughts and feelings. You don’t need to become a
monk to incorporate mindfulness training into your daily routine, with
the help of focused concentration, your mind has the ability to remain
still and achieve higher understanding.
Always focus your energies on what truly brings meaning, purpose,

fulfillment, and genuine connection into your life. You are more than
enough, always.
HOW TO PRACTICE MINDFULNESS MEDITATION
When you first begin meditating, you may be surprised at how

challenging it can be to sit in silence. In fact, the act of sitting still
may put your thoughts on cloud nine. To get started with the practice,
ease in with sessions of only a few minutes. Once you develop a
more regular, familiar practice, you can gradually increase your time.
It's also important to meditate in an area where you won't be

distracted by your surroundings or interrupted by people or phones.
Remove your shoes, any heavy jewelry, or restricting clothing. The
goal is to meditate in a space that is as peaceful as possible. Once
you establish a time and place, begin building a foundation for your
meditation exercise with these four steps.
Find a comfortable position. You may choose to sit on the floor with
legs crossed and spine straight or you may favor sitting with one or
both legs stretched forward, upright in a chair, or lying on your back.
Find a position that feels comfortable enough that you won't be too
distracted by your body, but not so at ease that you're unaware of
your body—or might fall asleep.
Bring your awareness to the present. Once you're sitting comfortably

in a quiet area, start focusing inward. Close your eyes and begin with
a breathing exercise. Simply notice your breathing pattern, but don’t
try to change it; this exercise will help you bring your awareness to
the present moment. If you notice your mind wandering, bring
attention back to your breath. If you are overwhelmed with panic,
begin your meditation by simply observing your emotions without
trying to figure anything out. After reaching a state of quiet through
techniques of meditation for anxiety, mentally state your intention to
identify and remove your personal defense mechanisms.
Acknowledge your thoughts. Initially, practicing meditation can

increase feelings of anxiety or self-judgment. You begin to wonder if
you are doing it right or if you know what you are doing at all. Rather
than trying to suppress that inner dialogue, simply recognize it and
wait for these thoughts to pass. This practice will help you learn how
to sit with uncomfortable thoughts without responding. Over time,
you may begin to feel less anxious and experience more inner
peace. pay attention to the thing you’re doing while you’re doing it.
Do one thing at a time—with your full attention. As soon as you bring
your full focus to what you are doing, you become more mindful and
your busy state of mind will start to unwind. Stop focusing on your
effort to achieve something and instead simply create a vision of
what you desire, then focus on that as you meditate. your anxiety
and stress, con
Finish your meditation. When your meditation feels complete or

you've reached your desired time, open your eyes. Gradually come
out of your meditation by taking some time to reflect on your practice
or stretching your body.
TIPS TO IMPROVE YOUR MEDITATION EXERCISE
Once you've built a foundation, you may notice previous signs of

anxiety but like any new hobby, it may take some practice. Here are
some ways to ensure a smooth start:
Mindfulness meditation can be done at any time of day. You may find
that meditating when you wake up helps you reduce morning
anxiety. Perhaps you find that meditating in the evening allows you
to get a good night’s rest. Try different times of day to determine
what suits you best.
Find the meditation technique that's right for you. Mindfulness

meditation doesn't have to mean sitting in silence. You can practice it
in your daily life during seemingly ordinary activities, like walking,
eating, or spending time with your kids.
TYPES OF MEDITATION
There isn’t a wrong way to meditate. As you learn how to use

meditation for anxiety, panic attacks, and stress, try these different
methods to see what feels right for you.
Structured meditation involves using a focus object (something in the

room, an object you hold, etc.). Breathe slowly and deeply, and
concentrate on your object. When your mind wanders, gently return
your focus to the object.
In unstructured meditation, you don’t try to pay attention to anything.

You just let your thoughts wander without judging or sticking to any
of them.
Breathing meditation has you counting your breaths, either silently or

aloud. All meditation involves breathing slowly and deeply; this type
uses breath counting for concentration.
Mindset meditation uses visualization to help create the life you

want. Similar to affirmations, visualization allows you to hold an
image of your values and dreams and concentrate on it. This trains
your brain to shift its focus from anxiety to your values.
Sitting quietly and calming the mind doesn’t come easily for humans.
Use these tips to cultivate a mediation for anxiety practice.
Be patient with yourself. Meditation for anxiety, panic attacks, and

stress is about the long run, not quick fixes.
Sit in a comfortable position. You don’t have to be cross-legged on
the floor. Lying down is okay, too, but it often causes people to fall
asleep. Pay attention to your breath, keeping it deep and slow.
Breathe in through your nose and out through your mouth.
Find a place that is quiet and a time when you won’t be disrupted.
Keep your phone out of your meditation space.
When you notice anxious thoughts, worries, and strong emotions,

just let them be. Meditation isn’t about banishing your thoughts but is
about distancing yourself from them.
Ritualize your meditation practice. Do it as many days each week as

is reasonable for you, find a consistent time, and make your space
pleasant.
1:B REATHING MEDITATIONS FOR ANXIETY

Breathing meditation techniques are simple and very effective. They
calm the mind and produce inner peace. They’re basically like a
breath of fresh air when you’re feeling stressed.
The next time you feel stressed, take ten minutes just to focus on
your breathing. This will relax your mind and help to quickly reduce
the symptoms of anxiety relief.
Measured Breathing
-Stand or sit comfortably with good posture.
-Relax your knees and hands and drop your shoulders. Let your jaw
relax.
-Take a deep breath in through your nose while counting to four.
-Let the air fill your stomach, breathing deep.
-At the end of the inhalation hold the breath for a short moment.
-Staying relaxed, gradually allow the air to release through your nose
Humming Breath
-To do this exercise, you must focus your mind one hundred percent
on your breathing. While doing this you will hum. And that’s all there
is to it. It is a very simple trick, and it is, without doubt, one of the
best breathing meditation exercises for anxiety relief.
-Stand or sit with good posture, relaxed jaw, relaxed shoulder,

relaxed knees.
-Place your thumbs lightly over your ears and your fingers over your
eyes.
-Take a deep breath in through your nose.
-Exhale while humming quietly.
-Focus on the sound of the humming. Allow the humming to be the

only thing in your mind (meditate on it).
-Breathe out slowly and repeat ten times.
Diaphragm Breathing This is the most commonly used breathing
meditation for anxiety and arguably the most effective.
-Stand or sit with good posture.

-Relax shoulders, knees, neck, etc.
-Take a deep breath in through your nose.
-Allow the air to fill your stomach. You will feel your chest rising a
little.
-You may find it helpful to place a hand over your stomach and
visualize the air filling deep down into your stomach.
-Exhale through your mouth, your lips pursed and your tongue and
jaw relaxed.
-Repeat ten times.
Alternative Nostril Breathing Alternative nostril breathing is
another breathing meditation for anxiety. As well as stopping the
symptoms of anxiety it also relieves stress.
To do this exercise:
1. Close one nostril with a hand and breathe in through the other
nostril.
2. Change your fingers so the first nostril is now closed and the other
nostril open.
3. Breathe out through the second nostril (the nostril that was closed
when you breathed in).
4, Breathe in again through this same nostril then repeat the
process.
2: Zen Walking Meditation For Anxiety Relief This is the best

meditation for anxiety for kinesthetic people. When you’re feeling
down, a nice long walk helps. A walk gives you the chance to escape
and allows you to clear your mind.
The only thing better than a walk is Zen walking. This is one of the
best meditations for anxiety.
In Zen Walking, you walk up and down a path while meditating on

the sense of movement. This allows you to get some fresh air
(important for anxiety), to clear your mind and to find relaxation.
3: Visualisation Meditation For Anxiety Relief
This is the best meditation for anxiety for visual people. When you
think sad thoughts you become sad. When you think thoughts that
make you anxious, you become anxious.
One of the best ways to take control of your anxiety is by controlling

what’s in your mind. Visualization meditation is one of the more
advanced meditation techniques for anxiety because you have to
use your imagination.
Essentially, visualization can be defined like this: imagining specific

things to produce specific results.
Try this visualization meditation for anxiety:
-Sit somewhere quiet and relaxing
-Take ten deep breaths.
-Imagine standing at a beach.
-See the blue water reaching out in front of you.
-Hear the gentle swoosh of the waves.
-Feel the refreshing air on your skin and face.
-Feel the warm sand on your feet
-Smell the fresh air.
-Imagine casting out any negative thoughts. The thoughts low out of
your mind into the blue sea.
-Watch as the thoughts vanish into the distance.
4. Body Scan Meditation for Anxiety
This technique reduces the physical symptoms of anxiety. It does
this by passing consciousness around the body.
As someone with anxiety, when you feel anxiety coming on you

might panic. Controlling that initial panic is half the battle. With body
scan meditation you learn to recognize the very early stages of an
upcoming panic attack. You can then take steps to cut-off the anxiety
before it becomes an issue.
5. Mindfulness for Anxiety Mindfulness involves focusing the mind

100% on the present moment. There are various ways to do this.
You can mindfully observe your breath (see #1 above) You can
mindfully listen to music You can mindfully observe your thoughts
You will be so much happier once you use mindfulness for anxiety. It
really helps treat anxiety and panic attacks, as well as other issues.
You can use mindfulness for social anxiety disorder Mindfulness
helps prevent relapse in those suffering from a major depressive
disorder
B EST MINDFULNESS EXERCISE FOR ANXIETY

Find somewhere quiet where you will not be disturbed for twenty
minutes
Sit comfortably, close your eyes and focus on your breathing.
Specifically, focus on your breath coming and going between the
space between your nose and lips.
While focusing on this spot, be aware of any thoughts or feelings

entering your mind. Do not dwell on these thoughts and feelings, do
not resist them, do not encourage them, simply observe them, as
though you were a mere onlooker to your own mind.
If at any time you feel yourself losing focus or becoming absorbed in

your thoughts, return your focus to the spot between your nose and
mouth. Practice this exercise for twenty minutes and you will notice
significant improvements in your anxiety symptoms.
Noting: Whether you are focusing on the breath or simply sitting in

quiet, this technique involves specifically “noting” what’s distracting
the mind, to the extent that you are so caught up in a thought or
emotion and that you’ve lost your awareness of the breath (or
whatever the object of focus is). You should “note” the thought or
feeling to restore awareness, create a bit of space, as a way of
letting go, and to learn more about our thought patterns, tendencies,
and conditioning.
Reflection: This technique invites you to ask yourself a question:

perhaps something such as, “What are you most grateful for?” (Note
that asking yourself a question using the second person will
discourage the intellectual mind from trying to answer it rationally.)
Be aware of the feelings, not the thoughts that arise when you focus
on the question.
Mantra Meditation: With this type of meditations for anxiety, you

choose a calming word, thought or phrase and silently repeat it over
and over. This helps push away other, more distracting thoughts and
produces a profound sense of calm. Transcendental Meditation is a
form of Mantra Meditation and is highly recommended for those who
suffer from anxiety.
Yoga meditation : Just as there are many different types of
meditation, so too exist many styles of yoga — particularly Kundalini
yoga — that are aimed at strengthening the nervous system, so you
are better able to cope with everyday stress and problems. However,
in order to integrate the neuromuscular changes that happen during
yoga and gain the greatest benefit from the practice, we must take
time to relax the body.
Vipassana meditation: Another ancient tradition, this one invites

you to use your concentration to intensely examine certain aspects
of your existence with the intention of eventual transformation.
Vipassana pushes us to find "insight into the true nature of reality,"
via contemplation of several key areas of human existence:
"suffering, unsatisfactoriness,” “impermanence,” “non-self,” and
"emptiness."
Chakra meditation: This meditation technique is aimed at keeping

the body’s core chakras — centers of energy — open, aligned, and
fluid. Blocked or imbalanced chakras can result in uncomfortable
physical and mental symptoms, but chakra meditation can help to
bring all of them back into balance.
Qigong meditation: This is an ancient and powerful Chinese

practice that involves harnessing energy in the body by allowing
energy pathways — called “meridians” — to be open and fluid.
Sending this energy inward during meditation is thought to help the
body heal and function; sending the energy outward can help to heal
another person.
Sound bath meditation: This form uses bowls, gongs, and other
instruments to create sound vibrations that help focus the mind and
bring it into a more relaxed state.
Engage in prayer: Prayer is the best known and most widely

practiced example of meditation. Spoken and written prayers are
found in most faith traditions.
You can pray using your own words or read prayers written by
others. Check the self-help section of your local bookstore for
examples. Talk with your rabbi, priest, pastor or other spiritual
leaders about possible resources.
Read and reflect: Many people report that they benefit from reading
poems or sacred texts and taking a few moments to quietly reflect on
their meaning.
You can also listen to sacred music, spoken words, or any music you
find relaxing or inspiring. You may want to write your reflections in a
journal or discuss them with a friend or spiritual leader.
Focus your love and gratitude: In this type of meditation, you

focus your attention on a sacred image or being, weaving feelings of
love, compassion, and gratitude into your thoughts. You can also
close your eyes and use your imagination or gaze at representations
of the image.
Be self-compassionate: One crucial ingredient to mindfulness is

kindness towards yourself. When meditation is too difficult, let
yourself off the hook. And treat yourself as you'd treat your best
friend.
Celebrate mini-successes: Set small goals and acknowledge your

progress. You could, for example, reward yourself for meditating
three days in a row.
Most importantly, let go of trying to make the anxiety go away. See

instead if you can make friends with your own mind and - in small
steps build up a meditation practice to get to know it a bit more.
CHAPTER SEVEN
MEDITATION SCRIPT FOR ANXIETY,
OVERCOMING TRAUMA AND RELAX
We suffer from Anxiety as our body's way of trying to resist all the
stress it's going through. It is trying to tell you, "Hello, this is too
much stress for me. Can you do something about it?".
It happens to every one of us at some point but you should seek help
when you are always having that "be on alert" feeling in the
background. Mindfulness and meditation for anxiety is becoming the
new way that you can direct yourself away from the many ways that
your life can be disorganized by anxiety. This guide does not intend
to be a diagnosing tool or a treatment path. It is just a compilation of
research and some practices that can help you as you try to sail in
the right direction.
A MEDITATION FOR ANXIETY AND STRESS

Now that you're ready to start this meditation practice. Prepare to
spend about thirty minutes on this. You can start the exercise while
sitting, lying down or standing.
This meditation helps you to find out the sources of anxiety through
breath awareness, mindfulness of thoughts and body scan.
-First, take a brief moment and thank yourself for being present here
- for choosing to walk inside your own life.
You should create a connection with your body and mind: check
in to your body and experience everything. If there's a sensation feel
it, together with any tightness, holdings in your body. Tap into your
emotions and accept whatever emotion you find and allow it to
remain that way.
Then when you're done, gradually retract your awareness from
the mindful check in and direct it to your breath:
You should be conscious of the breath in your belly, then expand it

by inhaling and exhaling. When you're breathing in and out, do that
consciously.
When you have taken the focus away from your breathing, move on
to do a body scan.
Enter your body, swim in the world of your emotions, thoughts, and
sensations and own up to what you experience within. You should
not seek to change whatever emotion you feel. Just acknowledge it
and let it be.
The next thing you will need to do is to breathe into your whole body.
When you're stressed, there are parts of your body that are often
tensed, tight and achy. When you breathe, try as much as you can to
let some of the areas soften. Even if you try so hard and those areas
are unable to soften, you shouldn't add more stress by forcing it. Let
it be. The sensations you feel should be allowed to go wherever they
decide to go. If there are thoughts and emotions that settle inside
you, also let them be.
Show some kindness to the anxious thoughts that well up with a

mindful inquiry. While you're feeling into your body and mind, it is
possible for you to still experience some anxious thoughts, fears,
worries. But then, sometimes you can use the practice of
mindfulness to research and find out those potential triggers of our
fear. It may seem as though after you finish your body scan and
mindful breathing, that you still have some anxious feelings and your
attention is still trailing off to those feelings and you have accepted
the feeling of fear.
Don't just barge into your feelings, rather tread with compassion and
gentleness. Think of the way you act when you are entering a pool,
first you put your toes to get used to the water temperature, then
slowly you did your body part by part. This is the same thing you
should do, did your toes into the fear. Accept that it is there, be
conscious. You don't have to analyze or try to figure it out. All you
should do is tap into the experience of feeling, worried, fearful,
anxious and letting things be. Whatever emotions come up,
acknowledging it and just allowing it to settle is the way to feel inside
your fear.
Listen to your feelings with compassion. You should try not to push
yourself farther than you can go. Stay on the edge, feel the anxiety
and acknowledge it. When you learn how to allow things to be the
way they are, you can then find out what causes your fear and pain.
-Move away from the mindful inquiry gently and return back to your
breath. Once again, breath in and out, notice your abdomen as it
expands when you inhale and contract when you exhale. When
you're breathing, do it with awareness Be conscious of every breath
that comes in and out.
-Then study your thoughts for a moment. The same way you can
watch your breath as they move back and forth is also the same way
you can observe the thoughts you think. It's just similar to sitting and
watching the clouds as they travel across the sky, or watching the
river currents as they flow downstream. When you observe the mind
and the thoughts of fear you're feeling, you will understand that they
are just drifting mental phenomena. You will do better for yourself if
you see the fearful and anxious thoughts clouding your mind as
mental events that will show up and drift off again. Take note of your
mind, your thoughts and notice how they keep changing. When you
are aware of these thoughts and how they are able to trap you only
then can you become free.
-When you are done with that, return gently to your breath. The only
thing you have to do is to continue mindful breathing in and out.
-Before you end your mediation for anxiety, try to spare a few
moments and think about every other person who is plagued with
this same feeling. Those who live in fear, worry, need peace. Extend
your good wishes of healing to them.
-When you are done with these moments, proceed to thank yourself
for taking the step of facing your fears and instead working with
them. While you try to adjust yourself to face your fear, try not to see
them as too much of a challenge.
M EDITATION SCRIPT FOR TRAUMA

This relaxation script will guide you to concentrate on your feelings,
feeling them one by one and observing how the emotions react with
your body. Before you start the exercise, make sure that you have
made peace with the fact that you may feel unpleasant things. But
do not despair, the discomfort will be beneficial and important.
Prepare to spend about half a minute on each feeling.
Don't forget that some parts of this script will make you uneasy.
However, you will be shown how to create a safety zone in your
mind. If at any point during this exercise, you start to feel
uncomfortable, you can take a mental walk to your safety zone and
have a break. Before you start this exercise, ensure that you are
safe and you know your limits and are prepared to stick with it.
-Let's start the emotional awareness relaxation. You should lie down
or sit down, it depends on what you choose as long as you're
comfortable.
-Start first by relaxing your body by concentrating on your breathing
for the next few moments. Breath in deeply ... and breath out.
-Inhale... and exhale.
-Take deep breaths again, while you exhale to ensure that you are
letting go of the tension in your body.
-Inhale... and exhale, let out pressure.

-Keep breathing slowly, let your breath relax you.
-Make up a place of safety in your mind. You can use the picture of a
place that felt welcoming and safe to you as a child or a place that
makes you feel safe presently. If you wanted a break from life, where
would you go? Was there a favorite room, or outdoor place, or a
chair?
-Think of any place where you have been safe before, and let the
place remain in your mind. Imagine all the details and features of this
safe place.
-(Pause)
-Since you have already created your safe place in your mind, let
that image remain your safety zone all through the emotional
awareness.
-Make a mental note of the way you currently feel. Explore the
feeling of being safe. How exactly does being safe feel? When you
feel safe, how does your stomach feel? Do you notice any feeling in
your muscles and your face? What part of your body is home to this
feeling of safety? Try to observe your body as you feel this. If at any
point during this emotional awareness script you think you need a
break, you can go mentally to this place by thinking about your
safety zone. Anytime you want a break, just imagine this safety
zone.
The emotions you feel usually choose one part of your body to be
experienced in. Some emotions will be mentioned during this script,
when they are, try to observe what you are feeling. For instance,
there could be feelings of heaviness, lightness, fluttering, pain,
warmth, comfort and tightness. Feel your body as a whole and also
try to feel the different parts of your body.
-It is possible that there will be a change in muscle tension (tight or

loose fits, relaxed jaw or clenched jaw). Also, there are changes that
you'd notice in your stomach, throat, head, face, chest.
When any emotion is mentioned during this emotional awareness

script, you should try to notice what your body is feeling, the way it
feels like and what part of your body the sensations are located at.
-Whatever you do, don't forget that if you need a break during this
session, you can return back to your mental safety zone.
-Now we can proceed with the sensory process of feeling emotions
and trying to connect with feelings using this emotional awareness.
-Begin with the emotional awareness relaxation - think about a
feeling of happiness. Remember a time when you were really happy
then guide yourself to experience some of that feeling presently.
How does your body react when it is "happy"?
-Generate those sensations again. Which part of your body do you

feel that happiness most? You should experience how happiness
feels physically for some moments.
-(Pause)
-Keep up with the emotional awareness relaxation - Continue feeling

the anger inside. Remember the time when you used to feel angry
and let yourself feel some of it again now.
-How does your body experience "anger"? What part of your body
holds the feeling of anger? Feel the anger physically now.
-(Pause)
-Now think about the feeling of pride. Imagine it. Remember a time
when you felt proud and let yourself feel this again. How does your
body experience pride? What part of your body is this feeling
concentrated in? Allow this physical feeling of pride remain in your
body for a little while.
-(Pause)
-Continue your emotional awareness - this time, imagine a feeling of

sadness. Let yourself remember the time when you felt sad and tap
into those feelings again now. How does your body register the
feeling of "sadness"? What part of your body is the feeling of
sadness concentrated? Go deep into the physical feelings of
sadness for a while and experience it.
-(Pause)
-Keep up with the emotional awareness - Let your imagination drift to
the feeling of excitement. Remember a time when you felt excited
and let yourself to recall some of those feelings again. How does
excitement feel like in your body? What part of your body collects the
feeling of excitement? Let the physical sensations you feel settle for
a little while.
-(Pause)
-Proceed with the emotional awareness - create imaginations of the

feeling of guilt. Remember when you have felt guilty over something
and let yourself sink into some of the feelings. How does your body
experience guilt? Why part of your body is this guilt settled in? Let
the physical feelings of guilt continue for a while.
-(Pause)
-Restart the emotional awareness relaxation - let your imaginations

drift to the feeling of interest. Remember a time when you felt
interested in something and make yourself experience this again.
How does your body register interest? What part of your body carries
the feeling of interest? Let the physical sensations remain within you
for a while.
-(Pause)
-Visualize the feeling of amusement. Imagine the time when you felt
amused, and let yourself to feel that again. How does your body
understand "amusement"? Let the physical feelings of amusement
remain for a while.
-(Pause)
-The next imagination you should conjure is joy. Remember a time

when you felt joy, and let yourself to feel this again. How does your
body understand "joyful"? What part of your body can you find the
feeling of joy? Let the physical feelings of joy linger inside of you for
a while.
-(Pause)
-Now that you have conjured several feelings. You should relax and
let all the feelings that come up inside you stay for a while. Think
about the way you're feeling at the moment and don't try to
encourage or discourage any single emotion. Relax. Let yourself feel
the emotions as they come.
-Now that you're observing the way your body feels. What part of
your body feels something? How do you now perceive the emotions
inside you?
-Do you notice a different and better feeling now about those
emotions than you felt when they came up some moments ago? If
you do, which of the emotions have changed?
-Do you know how to identify the feelings that you're feeling now?
What name can you call the emotions that you're experiencing?
Reflect, observe your body and allow it to communicate with you.
-(Pause)
-Do you realize now that every emotion you feel, whether positive or
negative can be useful in the long run? You should be comfortable
with feeling emotions. They are natural and normal. If you have a
connection with your body already, your body can talk to you and
then you'll understand what it is trying to say. Your body can tell you
which of the situations are positive and which of them will need a
change.
-As time goes by, you will feel both positive and negative emotions.
You can help yourself to have a good feeling by creating a positive
emotion with the accompanying physical feelings.
-You can do that now. Try to conjure the feeling of happiness. What
part of your body so you feel it most? You can feel this emotion now.
Notice the sensation in your body that comes with happiness.
Develop those sensations and let them transform and make you feel
happy.
-Hold on to this feeling for some moments. Bring up the physical and
emotional feeling of happiness with the sensory relaxation process.
-(Pause)
-Before you conclude the process, let the feeling of happiness you've
developed and the calmness around you stay with you.
-Bring your awareness back to the present and take in the
environment around you.
-Now that you are very much awake and alert, proceed with your
normal activities with that calm and happy feeling.
G UIDED MEDITATION AND SCRIPT FOR RELAXATION

-Find a position of comfort. While you try to relax, close your eyes.
Breathe in deeply, then breathe out and make sure your lungs are
devoid of air. Again, inhale deeply, without rushing or straining.
-Inhale strength, exhale tension. Continue until you relax. Let your
breaths be full and deep. Allow your breathing to find its own slow
and natural pace. While doing this, allow any ideas that cross your
mind to leave unattached.
-While you are immersed in comfort and relaxation, imagine that you
are enjoying the view of crystal water and a waterfall of sunlight.
-While the sun and water bath your body, allow the healing oxygen to
be absorbed directly into your blood vessels and drown your whole
system.
-The oxygen will heal your muscles and make them less stiff and
soft.
-When the tension drains off, you will lose the feeling of uneasiness.
The sunlight shoots energy into your being as the energy source.
And the whole of your being enjoys the refuel and your spirit is
strengthened.
-Your breathing will become unstrained. Loosen up your toes and

legs. Do the same for your ankles, leg muscles and knees. Let your
breathing deepen. Loosen up your hands and fingers. Relax your
arms, elbows, and wrists.
-Now your breathing is slow and exudes peace. Notice that your legs
and feet are getting heavy and warm. The same is happening to your
hands and arms. Just breathe while your thoughts drift in and out.
-Concentrate on your breathing. Release the tension as your body
sinks into a peaceful state. Release your jaw. Let your face relax.
Release your tongue.
-Now your heartbeat and breathing are steady and calm. Your
heartbeat is loosened. Rid your mind of every thought.
-Notice that while your abdomen is soft and warm, your limbs are
warm and heavy.
-Feel your thoughts as they move in and out like clouds. Your
forehead is cool, your hands warm and your breathing is well
relaxed. Perceive your breath as it sinks lower and lower down to
your lungs. Your breath will fill the upper section of your chest and
your shoulders will drop because you're currently in a relaxed state.
-Now your breathing is deep and relaxed. Your forehead is cool and
your hands are warm. Release all the air in your lungs. While your
mind stills, notice the growing silence. You are now relaxed, centered
and calm. Revel in the quiet.
-Now that you're done, and it is time to leave this place, return
slowly. Your breathing should guide you back. Inhale deeply for a
couple of times. Pause.
-Don't forget that you can always find this peace and return to it
whenever you want even though it's just for a moment. But always
be aware that this sense of peace is yours.
-Now open your eyes. Enjoy the goodness of meditation for a short
while.
CHAPTER EIGHT
MEDITATIONS TO REDUCE ANXIETY IN
RELATIONSHIPS
ANXIETY
Anxiety is a feeling of worry, nervousness or unease about

something with an uncertain outcome. You know you are anxious
when you feel restless or tensed. Your heart may beat in an
accelerated rate and your breathing may quicken. Some people tend
to feel tired and weak easily when they are anxious.
It is very important to note and respect the contributions your

thoughts make to your anxiety level. Thoughts are the images,
memories’, beliefs, judgments and reflections that float through your
mind and give rise to anxiety. You can ask yourself: “What are the
thoughts and images in my mind that keep me feeling as anxious as
I feel?”
It is also important to note that fear and anxiety will never solve your
problems; instead, they will continue to worsen them. You may
unknowingly be substituting practical actions for unnecessary
emotions. Meditation breaks down those defenses and excuses. It
will help you identify your problems and your resources and help you
face your relationship problems head on.
Meditation is a practice with very many benefits. It is a way of

training the mind and thought process which will in turn eliminate
anxiety. Ellie Shoji, who is an expert in meditation said that the same
way physical exercise trains the body, meditation trains the mind. To
quote her: “It allows us to learn how to focus, to be calm, and train
our minds. We do this by first recognizing that we are thinking;
second, by learning how to release thoughts that are not serving us;
and finally, by replacing those thoughts with ones that help us rather
than hurt us.”
This practice has more benefits than just helping us have positive
thoughts and thinking, it also rejuvenates our physical and mental
health. And often when we help ourselves, we help those around us.
In this way, solo meditation can positively affect a relationship.
Anxiety can be brought about by a lot of factors. This chapter will
focus on anxiety brought about by relationships.
You would agree that relationships can be a very mind boggling

adventure. It is also scary sometimes. Relationships demand full
exposure of your true undiluted personalities, this will make you
vulnerable to heart breaks and abuse. So it is normal for one to feel
confused and overwhelmed. People generally feel overwhelmed
when there are major and scary decisions to be made. For example,
it can be scary to have to decide to share a dark secret with a new
partner or not. This confusion usually causes anxiety. You can
reduce any anxiety your relationship gives you through meditation.
Meditation clears your mind and calms it down so you can make
major decisions on your relationship effectively.
It is understandable if you feel wary about using meditation to cure

your anxiety. You may find it hard to believe that a seated, quiet and
isolated activity can help strengthen your social skills, reduce your
anxiety level and relationship skills, but research shows it does.
Therefore, let us show you a few ways meditation can prevent

anxiety in your relationship.
Strained Communication
Communication is essential for a healthy relationship. If the

communication in your relationship is strong, then it has the potential
of being healthy and lasting. Strained communication in relationships
usually begets anxiety. Meditation can help clear this away. Imagine
you are walking in a foggy place. It is difficult to see where you are
going but you simply have to keep moving forward. If you panic, it
will become more difficult to see through but if you are calm, you will
definitely see better. This works in communication too. So much
happens in a day and one is usually tired, with a clogged mind. The
more you meditate, the calmer you become and the easier it will be
to wade through the communication fog and express yourself better.
Meditation will free you from within and any hindrance to your having
an effective communication in a relationship, will be easy to deal
with.
Toxic Personality
No sane human will want to be found in a relationship with a toxic

human. Sometimes, though, the toxicity usually arises as a result of
clashes in opposite personalities. You might worry that your
personality is causing undue stress on your partner. This worry can
cause you a lot of anxiety. You can change your existing scenario
with meditation. As a human being, you must have carried your
emotional and mental baggage for many years without relieve. Apart
from a series of outbursts caused by emotional imbalances, this
might even cost you your health. Just like snakes that shed their skin
and dogs that shake off water from their fur, you need to shake off
the baggage you have carried around before you can successfully
rejuvenate yourself. When your mind is free of constant worry, you
would find it easy to be happy and, in turn, spread that happiness to
others. What you have inside you, is what you would reflect to others
around you. This will ease your anxiety and you will find yourself
becoming your partners’ peace. Your partner will also feel compelled
to reciprocate and you would move on in life, a happier and
motivated person.
Former Relationship
This is usually a great cause of strained relationships and needless

anxiety. Meditation helps you heal from any past heartbreak you
might have experienced. During meditation, the mind is content and
alert so, it can greatly heal the body, heart and soul. It harmonizes
the mind and triggers the healing process.
Gratefulness
A very strong incentive to meditate for a good relationship is its
impact on your perspective. Meditation helps you control and
regulate your emotions and this power will help you keep a positive
perspective. You will find it easier to stay grateful. Gratitude is a very
strong indicator of a long-lasting and healthy relationship. Research
proves that, over a period of time, you will get used to the things you
own and the people that are constantly around you and you will tend
to take those things and those people for granted. As a result, you
may get to the point where you may focus your energy on the
negative attributes of your partner and even forget why you fell in
love with them in the first place.
Grateful people are usually more satisfied in their relationships and

feel closer to one another. Staying grateful will help you stay focused
and appreciative of your partner’s good qualities. Your partner, in
turn, will feel appreciated, and the bond you share will be
strengthened.
Work-Related Stress
You might be going through and experiencing a lot of stress at work.

Unfortunately, though, you might bring your stress home to your
partner. Inevitably, your partner will get the short end of the stick: a
bad temperament, difficult mood swings, lack of affection etc. After a
while, this continued pattern will lead to a tensed atmosphere in the
home and will widen the gulf between partners.
A research was conducted with veterans returning from war. They

were chosen because of the large amount of stress these veterans
are known to be under. They used a simple breathing based
meditation known as 'sugarcane Kaiya' yoga and their stress and
anxiety level dropped drastically. If you can take bold steps in
dealing with your stress by using this kind of simple practice, you not
only will curb your own stress but also help preserve your
relationships with your partners.
It Keeps You Positive

Meditation helps you stay positive, charismatic. It makes you more
present, more focused, more productive, and even more creative.
Your ability to learn and reason outside the box will improve. It is true
that positive emotions help you connect freely with others. It helps us
be more open, more approachable and it even solidifies our feelings
of connection with other people, even strangers. To explain better:
you will realize that on the days you feel anxious and stressed, you
are less likely to start up a conversation with the person behind you
at a bank. This is because stress makes us selfish and more self-
focused. However, though, on the days you feel great, happy and
excited, you are more likely to start a conversation or share a joke
with a stranger or even notice if someone needs help going through
a door. Research shows that laughter, which only occurs when you
are feeling positive, makes you more receptive to new persons and
helps you create and strengthen relationships. Also, it helps you
endure in the face of difficulty. Difficulty can come in the form of a
challenging relationship. All of us will face problems in our
relationships, but only some of us have natural resilience and an
ability to endure and bounce back quickly.
Thousands of researches will show that meditation is a strong way to
improve happiness and your general well-being. By helping with
anxiety and even depression, it can help keep you in a positive
frame of mind that has enormous benefits.
Your Connection
As noted earlier, after a while partners tend to feel disconnected from

each other. In a research conducted on loving-kindness and
compassion based on meditations, it was realized that these types of
meditations can greatly help partners feel more empathetic and
connected. Meditation can help train and help you to feel more
compassionate and loving. Other research shows that empathy and
compassion contribute a lot, positively, to your health, well-being and
happiness: improved happiness, decreased anxiety and depression,
and even a longer life not to mention stronger and healthier
relationships with other persons.
To further convince you of the effectiveness of Meditation, let us
consider Research Works carried out on Meditation and Generalized
Anxiety Disorder
This research was to prove the benefits of meditation on generalized

anxiety disorder and the results have been positive. In 2013, a
random yet regulated test was carried out with ninety-three persons
that had been diagnosed with GAD. These persons had to go
through eight weeks of manualized Mindfulness-Based Stress
Reduction in a group program and also an Attention Control or
Stress Management Education.
After the test, it was obvious that MBSR had helped with significantly
larger reductions in anxiety for three out of the four study forms.
These persons also showed a more profound increase in positive
self-motivating statements.
EASY STEPS TO HELP YOU OVERCOME ANXIETY IN YOUR RELATIONSHIP

1. Be Calm
You must have found yourself criticizing everything you do. It is

normal, we all have an inner critic in us that thrives in cooking up
doubt and filling our minds with anxious thoughts. If this occurs, the
very first thing you should strive to do is calm yourself so it doesn’t
spiral out of control. Meditation calms the nervous system and gives
you an opportunity to create separation between you and those
negative thought lines. You will come to realize that you do not have
to react to every thought that flips into your mind. So, take in some
long calming breaths and put aside some good meditation time.
2. Process the Facts
The next step is to figure out the exact negative situation that is
making you anxious. This is because, most of the things that make
us anxious, are based on thoughts we make up in our own head. So
if for any reason, your relationship is causing you anxiety, search
yourself and find out why it is and while doing that focus only on
facts not opinions. This will help you fully understand your present
situation rather than some imagined failure.
3. Self-Care
When you begin to feel anxious about your relationships, it is

necessary to concentrate on taking good care of yourself. Instead of
acting out against your partner or trying to get reassurance, do only
those things that will promote your wellbeing and make you feel
confident.
4. Heal from Within
You would have noticed by now that these steps are all the
necessary steps you need to take to gain control over yourself and
definitely not your partner. Heal yourself from within, this is really the
only way you can cope with these potentially harmful feelings,
because they come from within. It is possible to worry and be aware
of yourself without being anxious.
5. Mindfulness-Based Meditation
Meditation used to effectively treat anxiety disorders usually comes

in the form of Mindfulness-Based Meditation. This form of meditation
can be dutifully traced to the mindfulness movement started by Jon
Kabat-Zinn who is the founder of the Mindfulness-Based Stress
Reduction Approach. The simple aim of the Mindfulness-Based
Stress Reduction Approach is to learn to completely avoid troubling
thoughts. You can achieve this by practicing awareness, figuring out
the cause of anxiety in your body, knowing your thought process and
learning how best to do away with your painful emotions.
MBSR works better when practiced with an instructor, but you can
achieve the same result from courses available online.
STEPS FOR MINDFULNESS MEDITATION TO DISTILL RELATIONSHIP ANXIETY
Below are easy steps to follow to get started today:
1). Sit upright in a chair with the palms of your feet flat on the floor.
2). Focus on your breath. Pay attention to your breathing. Do not try
to vary how you are breathing, just watch and observe your body as
you breathe in and out.
3). You might get distracted or find that you want to focus on
something else. Ignore and defiantly resist this longing and continue
to concentrate on your breathing.
4). Anxious thoughts may at this point, cross your mind. It is

expected. Do not shut them down rather, acknowledge them and
then calmly go back to awareness of your breathing.
5). Keep up with this calm, non-critiqued observation for close to ten
minutes.
6). Slowly open your eyes and take note of how you feel. Don not try
to analyse the feeling, just observe.
It is easy to practice meditation. All you have to do is accept the

world, the environment around you. Be curious. Observe. This
meditative practice, after a while, will spill into other parts of your life,
as you concentrate on yourself observing rather than focusing on
anxious and difficult situations and over-reacting.
D IFFICULTIES IN THIS MEDITATION

There are several detractors to meditations. You might find that it is
hard to meditate or be mindful. You might find it difficult to
concentrate without letting the critique voice speak or you may feel
too busy or restless as though there is simply too much to do, to be
lounging around, breathing in and out. People are wired differently.
Some people simply find it difficult to just do nothing. They are
constantly on the move and they are used to it. Also, sometimes, you
might realize that you can not prevent the difficult thoughts from
taking over even when you try to relax.
The best advice that will help to overcome these obstacles

comes in two ways:
Respect the process
You should understand and recognize that this will take some time.
You will not become an expert at this in a day. When you first start
meditating, you will feel strange. Your mind will bug you, make you
feel that you are wasting your time, just sitting around there doing
nothing literal. You will get even get angry and fed up. Even with all
this, though, religiously continue with it. It will definitely get better. Do
not expect your very first meditation practice to be easy at all, it may
not. Funny as it sounds, it does take practice to master the art of
doing absolutely nothing. In the end, it will become easier.
Create time
Since you have identified the fact that the Meditation will take time, it
is best to make out time for it. Put in a time for it on your schedule
just like you put in a job or an appointment. Do not make it an option
not to practice. There is no reason why practice should be skipped
for a day. Just discipline yourself. Tell yourself that you need to get it
done. Most times, when you find that you have got a lot of things to
do and achieve and you still try to fit in time for a calm moment, you
will discover, later, that that calm moment helped you to go back to
your day more aware and faster at solving problems.
Update a diary with records on your growth and truthfully indicate if

your anxiety is reducing. After a short while of constant meditation,
you should ask yourself questions like: When anxious thoughts
flashed through your mind, were you able to examine them without
criticizing or judging them? Did you succeed in acquiring a moment
of focused observation? Did you feel calm, relaxed and aware? If
after a while, you are still plagued with troubling thoughts and anxiety
that is repetitive and harsh, go ahead and have a talk with your
doctor about other treatment options.
HOW TO PRACTICE MEDITATION FOR GAD
If you are suffering from performing constant daily anxiety and in

reducing increased tension in your body. Yoga has a lot to do with
meditation so If you have ever taken a yoga class, you have taken a
good first step and you are already on the right path to achieving the
peace you seek.
Again, at first, you will not need a whole lot of time to meditate. A few
minutes may be a you need. Make efforts to make out a few minutes
each day to meditate. As you become more and more familiar with
the process, and as you figure out how to relax and discover what it
feels like to be calm, you can slowly increase that time.
GAD is simply unrelenting worry, worry that would not go away.

Meditation helps you to learn to live with those worries and thoughts
without giving them the power to upset you. When you finally
achieve that, your distress is more likely to reduce.
Generalized Anxiety, meditation can assist mentioned earlier, you in

overcoming
CHAPTER NINE
MEDITATION TO OVERCOME SOCIAL ANXIETY
W HAT IS SOCIAL ANXIETY
We are going to fully break down this term 'social anxiety'. This is to
help you better understand what you are dealing with and know why
and how meditation would have a useful mechanism for it's
management.
Social anxiety is a symbolic term that explains the fear, nervousness

and fearful anticipation some persons at times go through in their
relationships with other people. Some people who are subjected to
social anxiety would say they were shy, and that they have been shy
all or for most of their lives. But some people who are not shy and
who have never been shy, also suffer from social anxiety. Social
anxiety can creep in on you. You might find yourself imagining that
you will do something that will be really humiliating or embarrassing.
Social anxiety makes you imagine that other people are looking at
you and judging you. And that they are doing so in a negative way,
because of a thing you said or did. Of course, the anxious thought
that you will inevitably do something humiliating or embarrassing is
inhibiting, and it also makes you self-aware and conscious of the
possibility that you might indeed do the dreaded thing. You definitely
would not want to strike up a conversation if you felt that doing so
would only reveal your clumsiness, or your inadequacy, or your
tendency to blush at odd intervals. Socially anxious persons tend to
jump to the conclusion that their conversations with other people will
be painfully revealing and that others will quickly notice their
clumsiness, weaknesses or awkwardness. They imagine themselves
getting dismissed, ignored, criticized, laughed at or even rejected for
not behaving more acceptably.
Having these constant fears will make it difficult to relate freely and
naturally with people. It will also make it difficult to speak, listen or to
make friends. Sometimes, it will lead to isolation and loneliness, and
for a lot of persons, one of the difficulties of suffering from this type of
anxiety, is that it prevents them from becoming romantically involved
with other people, or finding a partner with whom to share their lives.
If you are a socially anxious person, you will find that you usually feel
friendly towards others. You will certainly own and exhibit some of
the positive characteristics that most people appreciate. You may
have a cool sense of fun, a good sense of humour, be energetic and
generous, kind and understanding, serious, amusing, quiet or lively,
and you may spontaneously behave in these ways when you feel at
ease or around people you are comfortable with. But you will find
that feeling at ease around company is so hard, and it will constantly
make you feel anxious, to the extent that those cool qualities are
often hidden from view. The anxiety tampers with your expression,
and the ability to show and use them freely, may have gone rusty
from lack of use. Like other socially anxious persons, you may have
totally lost belief in your loveable qualities and attributes coupled with
your self-confidence. One of the beautiful benefits of learning to
overcome social anxiety is that it frees you and also enables you to
express aspects of yourself that may have been choked out in the
past, and it also allows you to enjoy, rather than to fear, being
yourself. It allows you to discover, or to rediscover, yourself.
Defining Social Anxiety
Knowing and understanding the definition is useful because it will

help you to focus on the characteristics of social anxiety that makes
it a big problem, that causes the pain and elongates the agony.
Social anxiety is normal. Everyone has felt and feel it sometimes so

everyone knows to a good extent what it is like, and it would be
crazy for any of us to imagine that we would never feel socially
anxious again. For this reason, it helps to start by identifying and
defining that the thin line; when social anxiety becomes a problem,
and thinking clearly about what it is that needs to change when it
tampers with your social life.
First of all, note that if social anxiety is normal, then that means it will
never go away, no matter what you do. It will always be present. So,
rather than attempting the impossible, and struggling to find a ‘cure’,
focus your energy on learning how to dilute its dangerous aspects
and consequences, so that it can no longer causes distress and
interfere with your life.
You can find the kind of social anxiety, and amount of it, that qualifies
someone for a diagnosis using the term social phobia is to be found
in the Diagnostic and Statistical Manual of the American Psychiatric
Association.
The manual sets out four main criteria:

A marked and constant fear of one or more social or public situations
in which the person is exposed to unfamiliar people or to possible
scrutiny.
Examples Of The Signs And Symptoms Of Social Phobia
Effects on thinking:
• Worrying about wh at others think of you

• Finding it difficult to concentrate, or remember what people say
• Focusing attention on yourself; being painfully aware of what you

do and say
• Thinking about what might go wrong, ahead of time

• Dwelling on things you think you did wrong, after the event
• Mind going blank; being unable to think what to say
Effects on behavior:
• Speaking quickly or quietly, mumbling, getting words mixed up
Avoiding catching someone’s eye
• Doing things to make sure that you do not attract attention
• Keeping safe: in ‘safe’ places, or talking to ‘safe’ people, about

‘safe’ topics
• Avoiding difficult social occasions or situations
Effects on the body:
• Signs of anxiety that others can see, such as blushing, sweating or
trembling
• Feeling tense; the aches and pains that go with being unable to
relax
• Panicky feelings: heart pounding, dizziness or nausea,

breathlessness
Effects on emotions or feelings:

• Nervousness, anxiety, fear, apprehension, self-consciousness
Frustration and anger, with oneself and/or with others
• Feeling unconfident; feelings of inferiority
• Feeling sad, or depressed, or hopeless about being able to change
Simply put, the symptoms are connected with each other in such a
way that thoughts, behaviors, bodily reactions, emotions and feelings
interlink in various ways, and each of them affects all of the others.
For example, thinking your dressing looks foolish compared to
others, will make you feel self-conscious, so you might look away, try
to avoid eye contact with anyone and try to fade into the background,
which makes you aware that you are shaking and that your heart is
thumping hard. If someone speaks to you at that moment, feeling hot
and panicky will make it hard to think up what to say, so you might
end up blurting out something that makes seemingly little sense, and
then feel embarrassed afterwards.
T HE CENTRAL ROLETHINKING PLAYS IN SOCIAL ANXIETY

Like we stated when dealing with anxiety wrought by relationships,
anxiety is rooted in thoughts. Socially anxious people think that
others think badly of them, or that they are judging them. When you
think that way, you will constantly imagine ways you will get
humiliated and embarrassed. To make matters worse, you might
think that the things that you imagine other people are thinking, are
true: ‘They don’t want me with them.’ ‘They think I’m weird.’ ‘They
don’t like me.’ Deep down, you might believe that you are different or
strange and that you don’t quite fit or belong, or that you are certain
to do something embarrassing or inept; to reveal your inadequacies
or to be rejected, even if you might never put these beliefs into
words.
Of course the fear, anxiety and distress of social anxiety are closely
linked to such thoughts, and to the meaning that having such
thoughts has.
So thinking plays a central part in social anxiety, and understanding

this part of the problem is essential in working out how exactly to
overcome it. The main idea is that what you think affects what you
feel and of course what you do as well. Thinking can trigger bouts of
anxiety (‘I’m making a complete idiot of myself’) and it can keep the
anxiety going once it has started. Thinking ‘I can’t think of anything to
say’, or ‘They’re all going to judge me, and criticize me for being so
idiotic’, will only prolong the bad feelings, and influence how you
behave when you are with other people. In addition, the attitudes,
beliefs and assumptions that people have, can make them more or
less vulnerable to social anxiety in the first place: ‘I’m just not
acceptable as I am’; ‘Anybody I like wouldn’t like me’; ‘I’m different,
or odd’. So the many ways that people think contribute to the
development and to the maintenance of their anxiety, and if they
could only change the way that they think, then they would be more
likely to change their feelings and their behavior as well.
What do we mean by thinking?
We will explain thinking better here because it is the main and

dominant cause of social anxiety. Thoughts do not come like
sentences with capital letters at the beginning and full stops at the
end. It is just that when you speak about them to other people, you
usually express them in sentences. Thoughts include many things
that go on in the mind as well as straightforward thoughts: for
example, attitudes, ideas and expectations; memories, impressions,
images and beliefs and assumptions. Our vocabulary gives us many
words for referring to the contents of our minds. Some of these types
of thoughts are obvious and easy to recognize, while others are
harder.
CAUSES OF SOCIAL ANXIETY
Biological factors: what you are born with. For example: an arousal
system that responds quickly, is easily triggered into intense
reactions, temperament: being more or less sociable, extrovert, shy.
Environmental factors: what happens to you. For example:

relationships with parents and with the people who cared for you in
childhood, your experience of being evaluated, criticized, praised,
appreciated, opportunities for social learning, making friendships,
intimacy, the ways in which you learned to cope, e.g. by facing up to
things or by avoiding them.
Bad and traumatic experiences. For example: being bullied,

victimized, left out, teased or tormented; being rejected, having to
cope without sufficient support, e.g. if parents were ill or absent, or
died.
Difficulties coping with demands of different life stages. For example:

childhood: learning to interact with other people; stages of shyness,
adolescence: defining an identity, becoming independent,
discovering sexuality, maturity: balancing self-reliance and
dependence, control and submission; belonging, retirement: loss of
the working role, or of colleagues.
Stresses that affect relationships with others, for example: major

moves: new home; friends or family moving away, important
changes: a first baby; having to work in a group; managing others,
competition: thinking that if you are not a winner, then you must be a
loser.
Note, other people are not the cause of the problem. The things they
do can trigger the symptoms
M EDITATION FOR SOCIAL ANXIETY

Anxiety and worry make you tense, and tension has a host of rather
painful effects. It leads to physical aches and pains; it can make you
tired and irritable; it can drag you down or wind you up; and it eats
up energy fast. It is easy to recognize that it would help to be able to
relax better, but it is not easy to do. There are now a great many
books, video and cassette tapes on relaxation available in the shops,
also a host of online courses. Also, many health or leisure centres
have information about local classes, so you may be able to find a
method that you like quite easily. If not, the brief instructions on
progressive muscular meditation provide a good starting point for
teaching yourself how to relax.
Relaxation has to be Derived
Relaxation can be derived through meditation. Life would be much

easier if relaxation came naturally, but for many people it does not,
and then it is necessary to make a conscious effort to learn how to
do it. Relaxation is a skill, which means that if you are going to
become good at it you will have to learn what to do and then practice
doing it. One of the problems is that learning how to relax is not one
thing, but many.
It is an attitude, taking things more in your stride, and more calmly. It

is a physical skill, learning how to recognize and release physical
tension. It is a habit, developing routines that wind you down rather
than wind you up. It is restorative, a way of giving yourself rest and
recreation, that can be interesting, or stimulating, or pleasurable, as
well as relaxing
There are lots of research that prove that people find meditation
useful, but little researches compare the different methods.
Therefore, it seems reasonable to choose whichever method attracts
you and to stick with it. Whichever method you use, it is helpful to
think of yourself as learning how to relax in four stages. First you
need to prepare yourself, so that you can focus on what you are
doing without being distracted; second, you need to practice
relaxing, so that you know what you are trying to do; third, you need
consciously to apply what you have learned, so that you can use it to
help yourself; and fourth, you should think of extending what you
have learned in ways that help you to adopt a relaxed lifestyle. Going
through these four stages will help you to take advantage of all the
different aspects of meditation.
Stage 1: Preparation
Find yourself time, and find yourself a comfortable place in which to

practice. You will need at least half an hour a day at first, and if you
are a busy person, or a disorganized one, it may be hard to set
yourself a regular routine and to stick to it. You should make sure
that you will not be disturbed while you are practicing even switch off
your phone before you begin, and your comfortable place needs to
support your body well, and to be warm. Many of the meditation
methods can be learned either by sitting or lying down, but if you do
them in bed, late at night, you may find that you fall asleep while you
are doing them. Although you may want to use the method later on
to help you to sleep better, it is more sensible at first to practice
meditating when you are not likely to fall asleep so that you can
concentrate on the things you are supposed to be learning: how to
recognize the many differences between being tense and being
relaxed, how to pick up your own signs of tension and trouble spots,
and, most important of all, how to let them go when you feel you
need to.
Having made yourself comfortable, start by focusing on your

breathing, try to breathe in a relaxed and calm way. Relaxed
breathing is slow and regular, and when you are deeply relaxed your
stomach will rise and fall as you breathe in and out. Tense breathing
is relatively rapid and shallow, and it makes your chest move up and
down, sometimes quite rapidly. One way to learn about your
breathing is to place one hand on your chest and one on your
stomach and to see which moves most. If you do this at a time when
you are really relaxed, you will find that the hand on your chest
hardly moves at all. If you are breathing in a tense way then just try
to slow yourself down gently, by degrees. You could pace yourself by
counting slowly as you breathe out, saying, for example, ‘one
hundred, two hundred, three hundred . . .’ Try to ensure that you
have completely emptied your lungs before you inhale again. It may
also help to say something to yourself, like ‘let go’, as you breathe
out, to start yourself thinking about being more relaxed.
When you are learning to meditate, go at your own pace. There is no

hurry, and becoming impatient or self-conscious about it can be
counterproductive.
Stage 2: Practice
Learn to relax your body by first tensing up and then letting go

groups of muscles, one by one. This works well because it is hard,
when you are tense, to obey the instruction ‘relax’, but it is relatively
easy to focus on one part of your body at a time and to tighten up
those muscles even if they are already somewhat tense. Doing so,
for example by clenching your fists, makes you immediately aware of
the tension in those muscles. When they start to ache or to hurt then
it is easy to let them go, and tensing up first helps them to relax more
fully than they otherwise might. When you relax after tensing your
muscles up you may even feel the blood flow back again, making
you feel warmer as you become more deeply relaxed. If you breathe
out as you let the muscles go, you will be using the body’s natural
rhythms to help you to relax.
The exercise is simple. Tense up a particular group of muscles. Hold

that tension for a little while, then let the tension go. If you can
breathe out when you let go, you will find that it helps in letting the
tension subside even further. Give yourself time for all the tension to
drain away before you move on to tighten up the next part of your
body. You could tell yourself to relax, or to let go, as you exhale for
the next few breaths, so that you make a conscious association
between giving yourself this message and the feeling of being more
relaxed. You could also imagine your body becoming increasingly
heavy, or limp, or floppy as the tension in it dies away.
Focus on each part of your body in turn, repeating the same basic
exercise. As you progress, try to concentrate fully on each part of the
body, and to tense the next bit up without losing too much of the
relaxation that you have already achieved. Usually people learn to
relax their hands and arms first, then work up from their feet to their
head.
Do not leap up quickly after doing your meditation exercises, or you

might feel dizzy; give yourself time to start up gradually.
Stage 3: Application
No one can remain deeply relaxed while carrying out normal daily
activities, nor while feeling anxious or worried, so the next step is to
learn how to apply what you have learned in ways that will be more
useful. If you can recognize small degrees of tension early, before
they have built up, it will be easier to relax your way out of them. To
do this you need to shorten the increasingly difficult situations.
SOCIAL ANXIETY DISORDER THERAPY

Practicing Mindfulness Meditation for Social Anxiety Disorder
Mindfulness Meditation can also help to calm social anxiety disorder.

Mindfulness meditation is also known as vipassana or insight
meditation. This meditation is useful in learning to control the
symptoms of social anxiety disorder. It involves taking steps to know
how to become in tune with your emotions and your thoughts without
over-thinking them. This can be achieved through guided
Mindfulness-Based Meditation in practice.
Applying Mindfulness A Mindfulness Meditation Script
The thrust and scope of mindfulness meditation is covered when you

choose a meditation script to follow. In it, you will find everything
from very simple and basic scripts to those created mainly for
specific issues. Most scripts will follow the same essential pattern,
though. It all show you how to breath, concentrate on your breathing,
separate yourself from critical thoughts, and to adopt an awareness
of your mind, soul and body.
Remember: *Meditate in short durations

*If your mind shifts to others things, calmly remind yourself to move
back and focus on the meditation
*Make good use of a peaceful, voice recorded script or you can
choose a mantra or saying that will help keep you focused
*Do not stick to one location. Vary and ensure that your locations are
free from distractions
*Make good use of the time of day, when you have relatively few
problems to distract you
CONCLUSION
The mind is the engine of the body, it is what carrying that bulk of
muscle, that heavy brain on your head; it is what keep you going.
You exercise the body to keep it fit and ensure it functions at par and
as expected, you eat good food and take drugs to handle and
conditions the body when it faces some issues that you are familiar
with; you read to get the brain fired up, to help the brain do its work
and functions properly. But when it comes to the mind, that engine
room, one thing that ensures it stays fit, that helps it combat any
unfamiliar issues it is facing is meditation.
Just as you are being diligent to out nutrition and brains

enhancements through reading, you also have to be diligent to your
medications. No matter how busy you are, no matter how tight your
schedule is, just as you cannot miss your breakfast, just as you
make it a habit to read the morning paper and a book, it is important
that you put in same diligence and consistency into meditation to
enhance your mind, to keep it stable.
Meditation keeps the mind strong and defends it against external

attacks. Draft it in to your schedule and your calendar, because a
stable mind, a well-conditioned mind is the anchor you need.
SELF-GUIDED MEDITATION FOR
SLEEP: THE MINDFULNESS GUIDE
TO SLEEP WELL, REST AND RELAX,
FALL INTO A DEEP SLEEP THROUGH
SELF HYPNOSIS
INTRODUCTION
The mind is indeed powerful, like a compass, when your mind is at
peace, you will definitely make the right decision and head to the
right place. However, mediation has been observed and well
researched to help us relax our minds and take control of our bodies
and thoughts.
Meditation is a skillful process of training the mind to focus on a

specific activity or thought. Meditation involves the mind having a
total awareness and focus on a situation, events, and activities going
on around an individual. Meditation is as old as man and was often
practiced by scholars in time past. Over time, meditation has been
seen as not just a human activity, but a technique that helps in
selfactualization, body image appreciation, reduction of health
disorders, and stress, as well as healing.
During meditation, the mind is as relaxed as the body, making it a

great technique to reduce anxiety and other emotional related
diseases. Regular meditation builds your emotional strength and
resilience against stress, worries, emotional turbulence. Hence, a
frequent meditative habit promotes good wellbeing.
Meditative habits can include sitting on a chair for hours, listening to

a soul lifting song, breathing in and out, exercising, and sleeping in a
serene place such as a garden. Whichever method you should
meditate, the effect will be seen in your sleep, work attitude, and
emotional intelligence. The optimal goal for meditation is to have
self-control and awareness of your emotions, body, and
environment.
TYPES OF MEDITATION
Meditation is an ancient practice, which has been practiced by
several people in different forms. There are mainly two types of
meditation; concentrative meditation and mindfulness meditation.
Concentrative meditation, as the name implies, is a type of

meditation where all focus is placed on a specific object around you.
This essence of this type of meditation is to maintain undivided
attention during the period of meditation. Concentrative meditation is
mostly practiced during yoga and spiritual activities. The effect of this
type of meditation is that it helps calm your body and promotes
stillness, although your body. Furthermore, concentrative meditation
is a great way to build your mental health and alertness.
Mindfulness meditation is a mental training where your mind is

aware of your environment, your thoughts, emotions, and also
external factors. Meditation is a state of observation and awareness
of the present moment you are experiencing. Mindfulness is the
opposite of concentrative meditation; it does not focus on one point
or one object, but rather the whole activity going on around you.
BENEFITS OF MEDITATION
Meditation is therapeutic, and it has both a short term and long effect
on an individual. The effect of meditation on the psychological,
emotional, and physical aspects of an individual may vary from
person to person. Moreover, no matter the type of meditation and
how often you practice, the effect of meditation is valued. Below are
the benefits of meditation on you.
- An increase in emotional balancing. The effect of meditation on
your emotions can be long term. Research shows that there is a
decreased activity is the stimuli processor in the brain called the
amygdala.
- It helps in stress relieve. Meditation offers your body the
opportunities to be relaxed, and thoughts to be focused on.
- It prevents and reduces distractions around you. Regular
meditation feeds the innermost parts of you and makes your mind
clear.
- Meditation prevents emotional disturbances like emotional eating
and sleeping.
- Meditation helps you become a master of attention. Focusing on
one object helps you gain a mastery of attention on the object.
- It promotes good health. Meditation is the ability to improve your
self-control by exerting your brain and changing the functions, which
in turn reduces pains and other health disorders.
- It boosts self-actualization and self-knowledge. This knowledge
comes from being aware of how your body works and responds to
meditation.
- Furthermore, meditation helps sleep. A regular and deep
meditation during the day time helps improve sleep at night.
PROCESS OF MEDITATION
Meditation is a processed technique, and you need to follow the
process through. The process of meditation involves habits,
techniques and their applications.
What are meditation habits?
Meditation habits help you to master the process and technique of

meditation. Each of these habits helps to become perfect, overcome
bodily resistance you want to build against meditation.
Meditation habits include meditating every day, reciting your mantra

regularly, having a meditation routine. This essence of these habits
is to make meditation easier for you and productive.
What are meditation techniques?
There are different types of meditation techniques, and each of these
techniques has practical steps and benefits likewise Body scan or
progressive relaxation
Body scanner meditation allows people to scan their bodies,

focusing on the areas with tension to release these tensions. You
can start this body scan from your head to your feet until all the
tension of your body is released.
Breath awareness meditation
Breath awareness is a type of mindfulness that helps you focus on

breathing. The breathing is usually slowly and deeply. In this
meditation, you will count your breaths and also focus on your
breath. While focusing on your breath, you will become full already of
what is going on in your mind. Mindfulness breathing lays emphasis
on breathing to stabilize your mind and also boost your energy.
Steps on mindful breathing
- Get yourself settled in a comfortable position

-
Focus all your attention on breathing, and notice how slow your
breathing is
-
Start by concentrating on your breathing, notice if it is shallow or
deep.
-
Observe the sensation that accompanies the movement of your
breath. The interval between the rising and falling of your abdomen
and chest when breathing.
-
Also, focus your attention on the air you are breathing in
through your nose. I want you to feel the air you are breathing out,
touching your upper lips. You will notice this breathing is wet and
cool.
-
As you focus on your breathing, you will notice the other sensations
in your body. The sounds of your breath, the feeling of relaxation.
- Take a pause
-
Shift your focus on the sensation you enjoy. As you
concentrate more on your breathing, your thoughts will only be filled

with your breath and the sounds that come from your breathing.
-
Shift your attention to your abdomen too. Feel the sensation that
comes from the movement of your abdomen as you breathe in and
out.
-
Repeat the breathing action, as you spend time focusing on any part
of your body, or matter.
ZEN MEDITATION
This meditation means 'seated', and it is a simple meditation
technique. Here is how to do it.
-
Sit comfortably on a mat or cushion chair, with your legs in
half-lotus position
- Keep your mouth closed, and lower your eyes, as though you
are looking at the ground that is very close to you right now.
-
Focus your attention on how your breath. I want you to observe how
your breathing is going. Are you breathing through your nose?
-
You begin by counting each breath in your mind, and each
time you breathe in, you count a number starting from 7, and then
count backwards. When you arrive at the number 1, you count the
numbers again from 7.
- You should count again, anytime you are distracted.

-
As you count this number, you realize you are getting more
comfortable and relaxed.

- Your mind is beginning to fade away, as you can't think on
your own again.
- Take another breathe now, and take a pause
-
I want you to take a pause for 3 minutes, do not think of anything.
Just focus on how you are breathing, and enjoy the breathing
pattern.
-
When you feel totally relaxed, you can begin to breathe in naturally,
take your eyes above the ground and get up from your sit.
Who can do practice Zazen meditation technique?
Zazen can be done by anyone, and it is a meditation style that

shows simplicity, and sobriety. If done in the right position, it aids
concentration.
CHRISTIAN MEDITATION
The goal of this meditation practice is to create a closer intimacy with
God. Christian meditation is in different forms;
-
Contemplative prayer is a form of Christian meditation that involved
the use of repetition words, which is sacred. These words are usually
silent.
- Contemplative reading includes the use of thinking deeply, about
the characters, teachings and events in the Bible
-
The act of sitting with God. This is usually after reading, and
it is also a silent meditation where you focus on your mind on the
presence of God. This technique helps you to have a sensation that
you are in the presence of God, and you are sitting before God.
GUIDED MEDITATIONS
Guided Meditation is a modernized meditation. It is one of the
easiest ways to meditate successfully. Guided meditation is a great
way to improve your meditation habits and style, as you listen to the
instructions of an instructor in an audio clip. The benefit of guided
meditation is that you are void from distractions, as you are listening
to the audio clips. Guided meditation comes in different forms like
audio clips, which can include podcast, and CD, and also videos
Guided meditations are in two major forms.

• The Traditional Meditation
The use of audio and the voice of the teacher is meant for
illustrations, and guidance. Usually, there I always silence in
between this form of meditation, and often times there is no music in
the background. It is just the pause, speaking slowly and paying at
intervals.
• Guided Imagery
This involves the use of imagination, and creation of visuals, through

the help of the brain. This technique guides you to imagine an object,
or event or journey, to enjoy relaxation
• Affirmations are usually used to create a positive message about

you, your family or body.
How to apply meditation techniques
The application of meditation involves the steps on how to do the

techniques. There are different techniques and each technique has
their specific steps. Learn how to apply meditation techniques, by
practicing them frequently. However, how well you want to enjoy the
benefits of meditation is determined by how right you apply these
meditation techniques.
PRACTICAL STEPS TO MEDITATING DAILY
Meditating can be in different forms, and at this point your concern

should be on establishing a meditative routine, or habit. Below are
practical daily steps for meditation.
-
Make yourself comfortable and find a good posture. Your
posture can either prevent distraction, or cause distraction. The body

and the mind are connected to each other, and your posture
determines how effective your meditation will be. IF you mediate in
an uncomfortable posture, you might have to make adjustments
frequently, which will affect the flow and depth of your meditation.
-
Find a serene environment. Finding the perfect environment
is as important as your posture. Although, a perfect environment

could be relative since we all have different taste in what we want
our environment to be. Instead of being bother and confused about
what your perfect environment should look like, here are few tips to
help you.
i. Your environment must be void of distractions like noise, or people

loitering around. It is advised that your meditation environment
should not have electronic gadgets so you don't get distracted.
ii. Your environment should be free from any offensive smell, or any
smell that makes you uncomfortable. Making use of fragrance, or
scented oils will help you relax more in your environment, which will
promote a deep meditation.
-
Start with smaller minutes, like 2 minutes, then 5 minutes,
until you become better. The secret of starting with smaller amount
of time is that meditation is progressive, and the more you meditate
you become well.
-
Pay attention to your breathing. Controlled breathing relieves stress,
and promotes alertness. Controlled breathing is a form of yogi, and it
calms the nervous system.
-
Be deliberate with your meditation. Deliberation enables you to
follow the meditation process and meditate properly.
How often and long should meditation be?
Meditation can be hard for a beginner, but possible and easy to flow
with, if there is a pictured time frame and established meditation
routine. Creating a meditation goal is essential for a beginner.
Interestingly, there is no specific amount to lay down for meditation.

No amount of time is too small or too big. Hence the need to
meditate every time and anywhere is the great deal and it highly
recommended. You can make a goal to meditate every 15 minutes,
or once in 2 hours or 3 times a day. Whatever time you have
decided, will produce positive result on your wellbeing.
Furthermore, starting your meditation from few minutes and

continually practicing will help you to meditate longer. Remember,
meditation is progressive, and like every other human activity,
consistency makes it much easier for you.
CHAPTER ONE
MEDITATION TO OVERCOME INSOMNIA
Whether you find it difficult to sleep at night as a result of stress,
tiredness, work or several other factors, or you find your sleep
unsatisfactory, you might be suffering from insomnia. Insomnia is
commonly called difficulty falling asleep, or staying awake, and there
two types of insomnia.
Acute insomnia is mostly caused as a result of lifestyle, or

circumstances. A security officer on night duty will find it difficult to
fall asleep on duty, likewise a first-time dad may find it difficult to fall
asleep thinking of his precious wife in labor.
While, chronic insomnia is a complicated type of insomnia. There is

no known underlying cause, yet the individual finds it difficult to
either fall asleep, or sleep at night for long hours. Such person may
also experience disrupted sleep, for more than 3 times a week.
Experiencing insomnia regularly causes mood disturbances, fatigue,

stress and difficulty concentrating. Although, insomnia can be
caused by factors like anxiety, work related stress, lifestyle, and
sicknesses. However, the approach to overcome insomnia is not
easy for some persons, yet there is one possible way to overcome
not just insomnia but enjoy a long, satisfactory sleep for the rest of
your life.
How Does Meditation Cure Insomnia
Meditation is a relaxation technique worth trying, which can help

improve your sleep, make you fall asleep easily and also make your
sleep satisfactory, such that you wake up feeling refreshed.
Meditation harmonizes the mind and body, and also influences the
brain and the way it functions. The effect of meditation on your mind
and body is that you become calm, and relaxed afterwards.
Effect of Meditation on Insomnia
During meditation, the mind is focused on one thing, which prevents

the mind from wandering. Your mind and thoughts are brought to the
now moment during meditation. Hence, anxiety disappears and it
becomes easier to fall asleep.
During the meditation, your mind and body are been connected to
each other, and they both become relaxed and calm, which helps
you sleep as soon as you get in bed.
Furthermore, meditation helps boost the hormone called melatonin

that regulates the sleep and wake cycle. Without stress, the
melatonin level is usually at its peak at night to ensure you get a
sound, and restful sleep. However, the presence of stress among
other factors that causes insomnia, the melatonin level drastically
reduces, thereby insomnia occurs. With meditation, the melatonin
level increases because stress has been reduced, and the body is in
a relaxed state.
Meditation Techniques for Insomnia
If you want to experience an undisrupted sleep, an intense

meditation must be done frequently. There are different techniques
of meditating for insomnia and understanding process help us to get
started immediately.
• Cognitive shuffling
Cognitive shuffling is a simple meditation technique that can be done

alone. It is simply a do-it-yourself technique that shuffles your
thoughts to sleep. Here is how cognitive shuffling works, when you
lie on your bed, your mind is likely to be filled with different thoughts
from your daily activities. You can be worried, and anxious about
your bills, relationship, the next day activities, such that you find it
difficult to fall asleep. The effect of this shuffling on the brain is it
tricks the mind to get into a dreaming state.
Tips to Practice Cognitive Shuffling

- Firstly, getting in bed is important
- Right there on your bed, avoid focusing your concerns. Let your
deadline be, the bills, the complicated issue at work. Let it all be.
- Now that your mind is free from your fears and worries, create a
new engagement like imagining objects, places, names or movies to
meditate on. You can imagine different things, like a teddy bear, a
fish, a dog, the sky, the rainbow, or the ocean. Note that, the items
you are imagining should not be threatening or scary. For instance,
instead of imagining an ocean because you have the fear of water,
you can imagine the rainbow or the sky with beautiful stars.
- Ensure your eyes are closed before you begin the cognitive
shuffling process.
- Process should be repeated if you are still awake, until you run out
of words.
• Sa Ta Na Ma (Mantra)
Sa Ta Na Ma is a powerful meditation technique that works on the

brain and its functions to reduce risk of depression and other mental
illness. It is a mantra that is usually recited in 3 voices; the singing
voice which stands for the action voice.
The whispered voice which stands for your inner voice, and The
silent voice is known as your spirit’s voice.
SA TA NA MA chant describes the evolutionary aspect of the
universe. Each word in the chant has a meaning.
SA means the beginning. TA means existence and creativeness
NA means death or the end of life MA means rebirth
The effect of this mantra is displayed by a balance in emotions, and
a settled mind.
Practical steps to Sa Ta Na Ma
- Find a comfortable position. You can sit down or lie down.
- Decide on how many minutes you want to recite the mantra.
-
Breathe in and out through your nose and mouth and ensure you
sigh after this breathing exercise is heard.
-
Close your eyes properly, and place your hands either on your lap,
or knee. Make sure your palm is facing up.
-
Begin chanting slowly, and press the thumb of your hands, with your
four fingers. Count your fingers each starting from the thumb to
recite the mantra.
- Keep reciting the chant as a calm and slow pace
During recitation, you have to follow the principles of the mantra.
When you mention SA, you count from your index to your thumb
You count from your middle finger to your thumb when you sing TA
You count from your ring finder to thumb when you recite NA And
final you should count from your pinky finger to the thumb when you
mention MA.
-
Still in that position, sing SA TA NA MA in a loud voice, your
voice should be audible, and ensure you move each of your fingers
with each sound. The more you sing, the more you feel relaxed and
energetic. However, your soul and spirit should feel relaxed and
enjoy the sensation which is moving through your body and mind.
- When you feel relaxed, shift your focus and start singing in a
whisper voice. At this point, energy is flowing through the body,
waist, and knee.
- Next, be focused on silence. Continue counting your fingers and
silently repeat the mantra to yourself.
-
After singing the mantra completely, breathe in and breathe
out with your arms wide open, and lift the hand above your head.
Release your hands down, and exhale again. Repeat process until
you feel refreshed or drowsy.
What to Expect When Meditating To Fall Asleep
Your expectations when meditating to fall asleep is most likely to

have a sound and deep sleep at night, except you are uncertain
about the benefits of meditation. Meditation for sleep is similar to
other kind of meditation; however, the approach to each of these
meditations is what matters.
When meditating, your meditation technique determines what you

will have to do. Albeit, you can start preparing for your meditation
exercise, by breathing in and out, lying flat on your back. If you are
having a guided meditation, all you need to do is follow the
instructions instead of been worried about what to do and what not to
do.
Furthermore, all you should when meditating to fall asleep is sleep,

but try to avoid any form of distractions.
How to Meditate Before Sleep
There are two ways you can meditate before going to bed, it can be
a mindful meditation where you pay more attention to your body and
mind, and also having a guided meditation where someone leads
you through the process of meditation.
Mindfulness meditation can be done alone, in your own room house

and house. While guided meditation is a very easy meditation, it is
just for you to follow and listen to instructions from a guide.
G UIDED MEDITATION TIPS FOR INSOMNIA

Guided meditation is the form of meditation you engage in with the
help of a tutor, or instructor. Ensure that you will not be disturbed,
during the course of this meditation.
- Lay down on your back, preferably on your bed or mat. Make sure
you are comfortable on whatever you are lying on.
- Close your eyes and prepare your mind for the meditation you are
about to engage in.
- Breathe in and out, ensure that your breathing out is audible such
that it looks like you breathing out heavily. Make your body feel the
heaviness, after which your body will be relaxed.
- Pay more attention to your breathing, and you feel easiness. A
natural breathing process.
- At this point, you will feel your body is relaxed. Feel the way your
breath travels through your lungs, and hold your breath. As this is
happening, you will begin to feel relaxation in your body.
- You can begin to breathe normally right now, and as you breathe
you feel your muscles, joints, and back relaxed.
- Pay more attention to your stomach area right now, where your
abdominal muscles are present. Tighten the muscles in your
abdomen, and hold your breath for 10 seconds and release your
muscles. During this release, feel the difference the tightness of your
abdominal muscle and the relaxation of these muscles.
- Repeat the above process 5 times.
- Breathe in and out, tighten your abdomen and release it to
relaxation.
Feet
- Divert your attention to your feet, and make them relaxed. The
relaxation should be from your toes to your ankles. Tighten your toes
and feet, and feel them become heavy and relaxed.
- Focus on your nails, feel them relaxed and let go.
- Pay attention to your thigh area, and feel them relaxed.
- Again, focus on your waist, lower and upper back, joints and feel
them relaxed. You will feel the feel heavy, and very relaxed
Upper limbs
- At this point, focus your attention on your arms. Feel them heavy
and relaxed.
- Get a sense of how heavy your arm is, and feel the relaxation shift
to your elbow, wrist, and fingers become very relaxed.
Face, neck and facial muscles
- Shift your focus to your facial muscles, neck and face.

- Every muscle in your face, your cheeks and chin becomes relaxed,
and your entire body is now relaxed.
A deeper meditation for the abdomen
- Locate your center, which is your abdominal region. Imagine there

is a bowl on your abdomen. Slowly see the bowl rolling over your
abdomen area, and it relaxes every muscle the bowl rolls in contact
with.
- The bowl now moves slowly from your abdomen area to your right
hip carefully and softly massaging the muscles of the hips it comes
in contact to.
- Massaging back and forth all the muscles in your abdomen.
- The ball continues to roll over to your knee, and around your knee.
You can feel the tension on your navel melting away. Roll the ball
slowly to your toe, and over to your toes, from your small toes to the
big toes.
Every part of your body this ball comes in contact with feel the part of
your body relaxing.
- Now feel the ball begins to roll upwards away from your toes again.
Massaging and reducing tension around your toes, knees, ankles
and rolls over to your center, your abdominal area.
- Again, this balls rolls to your left thigh, and your knee, massaging
both the back and front of your knee.
With your ball you move this ball to wherever you choose, and how
long you want it to be.
- With this ball, massage your knee, and ankle and toes. This ball
touches every muscle in your toes, it gently massages them and at
this point, you feel your muscle relax.
- Feel the ball roll back up your leg, your knee and thigh muscle and
arriving back at your center.
- Shift the focus of the ball to the base of your spinal cord. Allow the
ball rest there for 5 seconds, and allow it move up your spine, and
near your heart. At this point, you can feel the ball massaging the
internal organs in your body. The ball massages the heart, and you
feel relaxed.
- The ball rolls to your throat area, and the back of your neck area.
You feel your neck area relaxing after the ball massages it. You feel
tension reducing around your neck area.
- The ball travels down your arm, and to your wrist. The ball gently
massages your wrist, and fingers.
- You feel the ball roll up your arm, to your shoulder and neck. It
travels down to your elbow, forearm, and wrist and into the palm of
your hands.
- Allow the ball gently massage your palm, and fingers. The ball
moves up your arm, shoulder and face and as it reaches up in your
face, the ball splits into a hundred tiny balls. You feel them travel
around your face, to your eyes, eyebrow, cheeks, chin, teeth, tongue
and teeth.
- You feel the ball massaging your face and every part of your face.
At this point, you should enjoy this facial massage.
- I want you to imagine as you are lying down the ceiling of your
house. Youreyes is still closed, so imagine the ceiling of your room
opening itself up, and the roof also opens itself open.
- Still looking at this opening, you will see the beautiful white sky. The
sky is clear, bright, and the moon is out and also full, filled with stars.
This is a magical peaceful night. You are alone, safe in the beautiful
part of your house.
- Watch the twinkling and beautiful little stars, looking down on you
and you are enjoying the peace of the night.
- You look again at the stars again, the little ones that are thousands
of miles away are not shining so beautiful like the big star closer to
you, that is looking at you directly from the sky.
- You are looking deep into galaxy, beyond time, you see a million
other stars waiting for you and shining at you.
- Take a deep breath. breathe in a rich air from the infinite and
beautiful galaxy filled with stars.
- Feel yourself been a part of these stars, there is no separation
between you and them. Feel you are already a part of this wonderful
galaxy.
- As you experience this, you become a shooting star, shining across
the galaxy like others.
- Slowly you begin to fade into the sky, into the unending space and
galaxy.
- You are living in the wonders of this space, where there is neither
time, past or future. You feel you are the stars, the moon, and you
occupy the pace between the planets.
- You are floating off slowly, as you travel across this universe; you
feel your body wants to drift away. You feel peace, wholeness, and
love.
- When you are ready, and feel relaxed, you can let go of the galaxy.
When you drift off, you will drift into a peaceful and wonderful sleep.
G UIDED MEDITATION FOR INSOMNIA IN PREGNANT WOMEN

Meditation for pregnant women can seem difficult; however, the need
to be relaxed is very important, to reduce tension, and frustration.
Below are some tips to help you meditate as a pregnant woman.
- Pick a comfortable position, you can lie on your back, or sit upright.
Ensure you feel comfortable.
- Take a deep breath, and take another deep breath for your baby.
- You are aware of your strong, beautiful and shaped body. You are
aware of your baby and how beautiful the baby is.
- Ensure that you feel and observe the sensation that comes as you
breathe in and out. As you are breathing in, your body is getting
relaxed, and tension is reduced.
- Remember that you are pregnant and meditation can be difficult as
this stage; however, take your time to be patient while meditating.
Try to avoid every form of distraction around you.
- Find a quiet place to be alone for 10 – 15 minutes. Sit in an upright
position, and make sure you are comfortable.
- If you are lying in bed, focus your attention on the bed, by
imagining that you are sinking into bed. And if you are sitting, create
an imagination of your body in contact with your mattress, and also
sinking into it.
- Begin to sense what it feels like to sink into your bed. Notice if you
feel lighter, or heavy. Then begin awareness on your body to
observe any tension and tightness around your body, from your head
to toe.
- Focus your attention on any part of your body you desire, and
become aware of the part of the body. Breathe in and out. Get a
picture of that part, feel the tension melting away and tightness
reducing.
- You can scan your body part 2times in 5 minutes. During this scan,
observe and note places that are relaxed or still tight.
- Practice more breathing pattern here. Breathe in and breathe out,
for the first 2 minutes, observe your breathing pattern, and focus on
your breathing, without a motive to change it. You may start to notice
that your breathing becomes slower on its own. You may also notice
the way your body moves when you breathe. If your chest rises more
than your belly does, it means your breathing is shallow.
- However, a shallow breathing is just a pattern that shows our state
of relaxation. If you are relaxed, your belly will rise more than your
chest.
- Place your hands on your bell, and feel your baby.
- Observe the movements in your belly with your hands,
- Think about your day, in a structured way. Look back at every
activity you did during the day. Remember when your baby kicked,
when you went to see the doctor, when you had a funny and
interesting conversation with your friends. Be patient to watch these
moments as your brain play them back for you. These flashbacks
may seem long or short, it all depends on how your day went. Keep
enjoying this flashback, focus your mind on it and avoid been
distracted and watch as these events unfold to the present moment.
- Shift your focus back to your baby. Place your attention on your
feet, toes and tell them to switch off. You can literally say the word
‘switch off’ out so that you feel you have told your body parts they
are not needed until the next day.
- Repeat exercise and inform your upper limbs, your arms, hands,
wrist and fingers to switch off.
- Repeat your breathing exercise again.
- Place your hands on your belly, and say the following words
You are a miracle, and not a trouble. You will allow me have a restful
night
You will be patient with me till I am awake.
You are healthy and strong.”
- After saying those words, breathe in and out gain for yourself and
your baby.
- Imagine that your baby is falling asleep. Pay more attention on how
your baby looks and the way your baby breathes.
- At this point, I believe you should be asleep. If you are not yet
asleep, you can repeat exercise and allow your mind get relaxed.
G UIDED MEDITATION FOR INSOMNIA IN CHILDREN

Guided meditation is a type of meditation, where there is an
instructor. Little children do not have to that the knowledge to
meditate on their own, so their parents can guide them into this
meditation using the following.
- Welcome to your happy moment. We will start an adventure right

now.
- Make sure you are lying down properly, on your bed, if you feel
pain because of the way you lie down, let your parent or guardian
know.
- Close your eyes properly and begin to imagine things the sun, how
it is so clear and shining. Do not open your eyes.
- Start releasing your body, and everything you are thinking of. So,
tighten your muscles, your arms and legs, for a few seconds.
- Let your arms get released, with your legs too. Enjoy the relaxation
now, as your muscles are released
- Try the process again, tighten your arms and legs and release them
later.
- Start breathing in and breathing out. Make sure you hear the sound
that comes out when you breathe in and out.
- Release the air you have breathed in from your lungs, and breathe
out.
- Repeat the breathing exercise, breathe in and out and relaxed.
- Now, imagine yourself in a beautiful and dark garden like the
wonderland. This wonderland is dark, because it is night.
- You feel the ground is so soft that you feel like sinking into it.
- You feel a gentle and soft breeze on your face and body. The
wonderland is so cool and beautiful; you don’t want to leave there.
- At this point, you see your body becoming relaxed.
- You look up, and set the beautiful sun set, and the birds flying
around in the wonderland.
- You continue walking; you look at the beautiful trees, with fruits on
it.
- You keep walking until you see a colorful tent in front of you. The
tent is the color of the rainbow. It is so beautiful; you walk into the
tent.
- As you go into the tent, you see how beautiful it is. It has a beautiful
sofa with the rainbow color, the wall of the tent has the pictures of all
your heroes, and you like the way the tent is.
- The tents has different rooms, the living room has a Television set
with your favorite cartoon, the kitchen has the pictures of your
favorite food, the room has big soft bed, you feel the softness as you
touch it, and there is a big pool where you can swim before the
kitchen.
- Keep walking around to see how beautiful this tent is.
- Now, you are done looking around this magical tent in your
wonderland. You walk out of the tent, and you see another beautiful
garden that surrounds the tent.
- This garden is so beautiful. You are walking around and you see a
table with two chairs, a jug of juice, and two glass cups.
- You drink a glass of juice, and look around to see if there is anyone
around you.
- You then see someone walking towards you; the person is smiling
at you. The person is happy, and keeps smiling at you.
- You offer the person a glass of juice, the person receives it happily
and drinks.
- You show this person around your magical tent.
- Did you have a beautiful talk with your new friend?
- You hug your visitor softly, and you watch the person go away.
- You breathe in and out and you feel happy and relaxed right now.
- At this point you are feeling sleepy, so you walk back into the tent
and walk into your room to lie on your soft and rainbow color bed.
- You tuck yourself into your bed, and place your head on the soft
pillow.
- You feel your body sinking into your bed. Your arms are feeling
relaxed, and your hips to your toes are feeling relaxed.
- There is a window in your room, so you lie on your side to watch
the beautiful dark sky and you also see the big shining star in the
center of the sky.
- You smile and feel happy; you tell yourself you are a big shining
star.
- You look at the other shining stars; they look beautiful just for you.
- You see them moving together fast; you wonder where they are
going. They are going to the galaxy, so you decide to join them.
- You see yourself floating into the dark clouds, and far beyond the
clouds, you see more stars.
- You are happy now, and very sleepy.
- You begin to drift away. You are getting sleepier, so you return to
your soft bed.
- You cannot open our eyes now, because you are already deep into
your sleep.
- You mind and body is now relaxed and quiet.
- At this point, you are fast asleep.
H OW TO FALL ASLEEP EASILY?

Whether you find it difficult to sleep on your own terms, or you find it
difficult to sleep back after you wake up. You need the following
steps to fall asleep easily, these steps are easy to follow, and also
start on a go.
- To start, lie on your bed and be comfortable where you are.

-
Lower body temperature, may not allow you fall asleep. A
cold temperature or a cool room enables you to fall sleep.
- Focus on your breathing pattern and deep breathe. Breathing
through your belly is the ideal way to make you feel relaxed.
Here are few steps to how to have a deep breath.
- Start by placing your tongue behind your upper front teeth
- Have a complete exhalation through your mouth, and make
the sound from the exhalation audible
-
Inhale through the nose, and count from 1 to 4. Remember to close
your mouth before the inhalation process.
-
Hold your breath for 7 seconds, and have a complete
exhalation making whoosh sound for 8 seconds.

- Repeat techniques 5 times
- Watch yourself fall asleep quickly
-
Get a sleep schedule. The human gets easily adapted to
lifestyle modification, and changes. Having a regulated scheduled

time will help you fall asleep easily. For example, if you go to bed at
10pm every night and wake up by 5:30am every morning, frequently
and consistently, your body will adjust to this effect and you easily
sleep and wake at the normal time.
-
Avoid jumping in bed just immediately. Find and give
yourself some minutes between 15 – 30minutes, to think about all

that happened in the day, this meditation is to help you feel relaxed.
-
Practice lights out to bed. Lights on in your room gives your
body a sense that you are still in the day. Hence, sleep is resisted;
ensure that your room is dark as much as possible at night to
promote sleepiness.
-
Do note watch the clock. Clock watching can be so tempting
to cause you to stay awake all through the night

- Avoid taking naps during the day
-
Avoid bed side meal as much as you can. Avoid caffeinated
drinks at least 1 hour before bed time.

- Listen to relaxing music.
- Avoid using your electronics gadgets while in bed, it causes
distraction and prevents you from falling asleep.

- Practice journaling or reading 15 minutes to bed time.
-
Ensure your room has an attractive fragrance; you can make
use of oils with beautiful scent

- Visualize and talk to yourself about things that make you
happy
G UIDED MEDITATION FOR SOUND AND DEEP SLEEP

- Welcome to your guided sleep meditation
- Take a moment to put yourself in a good environment, take
away electronic gadget which screens of all kinds, your laptop,

phones
-
Lie in your laid bed, and get yourself tucked into your bed, with your
pillow
-
As the day is coming to an end. Welcome the energy for the night
and appreciate all that happened during the day
-
Let go of every tensed situation, busy thoughts, worries, and
expectation, and allow your mind focused in this quiet moment.
-
Meditation boosts and maintains the level of the melatonin
hormone, which is the hormone involved in falling asleep process in

the Pay more attention to your breathing, as you breathe in and out,
as you feel relaxed
-
Take 2 deep breathes, and each time you exhale you feel
relaxed
- You are beginning to let go of your worries more and more
- Each time you breathe in, you feel more relaxed
-
Breathe in and out once more, and close your eyes as you breathe
out
-
You begin to feel your eyes get heavier as you breathe in and out
-
As you think and settled in this meditation, breathe deeply
in, and breathe out, relaxing your body

- You begin to feel your body become happier and relaxed
-
You feel your body is sinking into your bed as you breathe in
and out
- allow your breath to be natural, just let your breathing flow
-
Just your breathing be at its normal pattern and state, and enjoy the
relaxation, tell yourself,
“A deep and sound sleep is a natural thing for me, it is in me.”
-
Do not allow distractions to get in your way of relaxation, tell
yourself
“I have the power to be detached from my thoughts.”
- Breathe in and out again, feeling more relaxed
- Begin to appreciate the quiet space that wraps you
-
Listen to the gentle sound coming from your breath, reminding you of
the deep oceans
-
Your breath is completely natural, and you like the way it sounds like
an ocean
- Breathe in and out and feel more relaxed
-
Your breath naturally slows down, which means that you are
ready to drift into a beautiful and deep sleep

- Your body likes this new sensation of dozing off
- Let your mind shift to your soft, cozy pillow
-
Feel and appreciate the softness, the pillow calling you to
have a sound sleep

- Let go of your body, and rest into this pillow
- Breathe in and out as you feel relaxed
-
The sound and thoughts of this guide will begin to fade, and
you will begin to rest on the wings of sleep

- You will feel relaxed, and sleepy, drifting into a deeper state
and sensations
- Breathe in and out, you are falling asleep, deeply and restfully
-
You are beginning to relax more and more, you are in a
dreaming state
- You feel like a tiny baby, enjoying sleep with a slow breathing
-
Breathe in and out, you are wrapped in soft blankets like an
infant
- You are deeply asleep, soundly. You deserve a restful sleep.
-
Breathing in easily and out, sleeping soundly is natural for you. Just
breathe as you are getting the rest you need.
- And that is it; you have the sleep you have been looking for.
G RATEFULNESS MEDITATION FOR SLEEP

As the word implies gratefulness, it is the act of appreciating things
or someone. This meditation technique helps us face our challenges
and fears. As we are facing these struggles, we realize we are
grateful for the gift of life, our friends and also family. Gratefulness
meditation is a very flexible meditation, which can be practiced over
both a short and long duration of time. It is also an easy meditation
technique.
Gratefulness meditation brings happiness in you, helps you to be

socially aware of your environment, deals with struggles that you
have and also increases your positivity level.
Practical Steps
- Get into a comfortable position

- Close your eyes, and take a deep breath
-
Bring your awareness to the intention of this meditation.
What are you grateful for? It is okay to think in your heart about your
bills and the workplace. However, you are using this technique to get
into sleep.
-
You can begin by creating an intention that you are grateful
for your life, for your home and the bed in your room. You are
grateful for the bedsheets, filled with red roses and a teddy bear. You
are grateful for the soft pillow that allows you to have a beautiful
dream every night.
- You are also grateful for your dog that knows you need to sleep at
this time, so he never barks until you are awake. You are grateful
that you have eyes, you can breathe in and out, and you are about to
get into sleep. You are grateful the sleep will last long, and you have
always enjoyed your previous sleep.
- You can also write down all that you are grateful for just like that, so
you can easily think of them and say them when next you are
listening to this clip.
-
As you get your awareness into what you are grateful for. I
want you to imagine your previous night, how you slept soundly in
your bed. How you were wrapped in your duvet, sunk down in your
soft bed.
- At this moment, imagine how you slept soundly as a newborn, the

first time you were delivered. Also, imagine how everyone around
you talked and laughed, yet you slept so soundly among those
noises and excitement from others.
- You are beginning to get more comfortable and grateful you are
alive.
-
Let shift your awareness to everything that happened during
your day. The person who made you smile or laugh. Begin to
imagine every good moment you had during your day, and take a
deep breath in and out.
- I want you to just breathe, and enjoy this moment
-
As you still have your eyes closed, shift your awareness to
your new-found relationship with yourself and sleep. How you can
sleep soundly on your own without pills. How you enjoy every night
you sleep, and how you sink into your soft bed every night and wake
up refreshed the next month.
-
As you focus your awareness on this, you are grateful for the
relationship you have with sleep. You are grateful for your bed, and
pillow
- You imagine creating a friendly environment for your mattress and
pillow in your room
-
You imagine your bed understands your words each time you
tell it you are grateful you have a soft bed like it. You feel more
comfortable on your soft bed as you keep imagining that your bed
receives your appreciation and in returns welcomes you into a
deeper and softer side of your bed so you can drift into sleep easily
-
Think of the connection between your heart and your brain.
Bring your awareness to this process. You imagine telling your heart
how grateful you are, and how strong your heart is. You are also
reminding your heart to help your blood flow and circulate well when
sleeping.
- You imagine appreciating your brain and telling him to allow you to
have a sound sleep as much as possible.
-
As you do this, you are beginning to get into sleep. You are
becoming fast asleep. You are yet to be grateful for your eyes, nose,
and ears.
- You imagine appreciating your eyes, for always taking you to the
dreamland. Allow your eyes to relax and respond to you. You feel a
heavier sensation in your eyes. You are feeling dizzy. Your eyes are
becoming to fall asleep.
-
You feel your ears are becoming sleepy, and it no longer
listens to the noise from your environment. You imagine your ears
can only hear your gratitude as you tell your ear you are grateful you
can hear soundly.
-
Just breathe and let this gratefulness flow around your body, and
make your body feel relaxed and sleepy
Benefits of Meditation on Sleep
1. Your brain gets strengthened through meditation. Having a sound

sleep at night for 8 hours helps your brain to boost up itself. Having
enough sleep helps you become emotionally stable and productive
during the day.
2. Meditation buries today’s stress for you and gives a refreshed
hope for tomorrow
3. A pain-free sleep is guaranteed after meditation.

CHAPTER TWO
MEDITATION TO BECOMING TIRED
How Does Your Body Get Tired?
Getting tired after meditation is as a result of the type of meditation

you have practiced. You can become drowsy either in the middle of
your meditation or at the end of your meditation, which makes you
sleep easily. You get tired by overworking yourself, and not sleeping
well.
Meditating To Dispel Energy
If you want to be energetic, here is a meditation that can help you.

This meditation helps you have great and refreshed energy. This
meditation can be done at any time of the day, in the morning,
afternoon or night. Here are a few steps to help you.
- Sit upright, your back must be straight, and your feet should be flat
on the ground, your legs can also be cross-legged in a lotus-style
pose.
- Bring out your right hand in front of you, and holding it out, with
- Breathe out through your left nostril, by blocking the right nostril
with one of your fingers, repeat the actions with your right nostril, by
blocking the left nostril with one of your fingers.
- Focus on breathing out, breathe out, and breathe in back.
- Repeat the breathing process by blocking one of the nostrils with
your fingers again.
- Close your eyes, and do not open your eyes until the end of this
meditation.
- Feel your body becoming lighter and calmer.
- Imagine that you are listening to the waves of the oceans, or the
chirping of the birds in a jungle
- Say in your mind, “I allow my body and mind to rest as I meditate
now.”
- Take a deep breath. Breathe in slowly at first, and then gradually

increase your breathing.
- Breathe in and out 5 times, allowing your body to feel relaxed and
light.
- Ensure that for each breathing process, you hear an audible sound
after breathing out.
- Don’t force how you feel. Just focus on your body and imagine that
you are becoming lighter.
- Feel your skin, legs, and body, having enough oxygen and blood
around you.
- Shift your focus to your space and where you are currently
- Place your attention on the energy you are about to get from nature
- Imagine a fresh breeze gently blowing across you, this breeze rolls
over you like a ball
- You feel your head lighter because of the gentle breeze, and then
this breeze flows to your arm and then hips and toes
- You imagine yourself by the riverbank, you can hear the flowing
river by your side
- The river flows and spreads its bank towards you
- You feel your body come in contact with the river. You feel the
tension in your mind released
- You begin to feel the energy from this space
- Think of anything that makes you happy, or create a new thing that
can make you happy
- Smile when you think of such thing.
- Take another deep breath, with your eyes still closed
- Listen to waves of the river, and gently walk into it
- Allow your body enjoy the new environment
- You can swim if you want, but let your body feel the movement of
the flowing river
- Stay still in the river, and keep listening to the waves of the river
- You can walk out of the river
- Still in your position, breathe in and out again
- Stay calm, do not say anything, just listen to the waves of the river
and the chirping of the birds
By the time you are done with this, you are already energized
Meditation for Tired Hands

- Sit upright and fold your legs into each other, make sure you are in
a comfortable position
- Take a deep breath. Breathe in and out 5 times.

- Close your eyes.
- Imagine you are standing in front of a wall; place your hands on the
wall. Your palm should be on the wall.
- Try twisting your hands around the wall
- Keep your hands on the wall, you feel tired in your wrist, you feel
tightness around your wrist
- Drop your hands and place them on your laps
- Breathe in slowly, if you feel any pain, note it
- Be still for 1 minute
- Take a deep breath
- Imagine yourself in a stadium, with a ball in your hands. You throw
the ball from the center of the field to the goal post
- You feel your hands-free and released
- You feel blood flow from your arm down to your elbow, and wrist
and fingers
- You stand and watch how the ball rolls
- You pick the second ball and throw it with your left hand
- You feel your hands released and relaxed
- You feel the blood flowing through your arms down to your left
elbow, wrist, and fingers
- You feel relaxed and happy; at this point, you can open your eyes.
Meditation for Your Tired Legs If you feel tired in your legs after
your day, this meditation technique is for you.
- Start by lying down on back, and get settles in.

- Place your two hands on your abdomen, and make your shoulder
flat
- Close your eyes now, and focus on your body
- Take a deep breath. Breath in and out two times
- Imagine what happened throughout the day, remember the meeting
you had at work, the presentation you do, or interview you had and
take another deep breath in and breath out.
- Get your mind settled in, you can talk yourself at this point.
- Take another couple of deep breathing, feel your belly rising and
falling
- Relax your hands, ankles, and toes
- Take another deep breath and smile widely
- Open your eyes now
- Shift your hands from your abdomen, to place your hands on the
floor
- Patiently place your hands on the floor, and make your shoulder
relaxed
- Raise your one leg up towards your chest, and raise the other one
after
- Bend both legs through the knee, and wrap your hands around
your knee
- Continue with the deep breathing now, breathe in and out
- Feel your body getting relaxed, your spine, and your waist
- Tighten your toes, and feet and release them after 5 seconds
- Rock your knee from side to side, and draw your feet with your
hands closer.
- Massage the toes of your feet, and press it gently.
- Take another deep breath and rock your knee side to side
- Play with your knee, tap your knee and thigh
- Take a deep breath in and out
- Focus on your body, and go back to your first position
- Lie on your back, and return your legs to the floor.
- Breathe in and out, smile at yourself
- Imagine that you are by a poolside, with your legs and feet inside
the pool.
- Rock both legs in the water, playing with it
- Feel the cool water on your legs, ankles as you play with the water
- Take a deep breath, and enjoy the scent from the freshwater
- Shift your focus on your body and open your eyes now
- Massage your ankles, and knees
- Massage your toes and feel the tightness in your toes reducing
- Take one more breathe in and out
- Still lying on your back, close your eyes and breathe in and out.
- Return your hands to your abdomen, and take another deep
breath.
- Place your both hands under your head and gently relax your
shoulder
- Take another deep breath and spread your legs apart from each
other
- End your meditation with a deep breath and sigh heavily after
exhalation.
CHAPTER THREE
BEFORE BED HYPNOSIS
Hypnosis is s state that is similar to having a trance, which causes
relaxation and also allows a high level of imagination. Hypnosis not
sleep; it is most times referred to as daydreaming.
Hypnosis can either be self-hypnosis, which can be done by an

individual on his or her own and the hypnotherapy, which is with the
help of a therapist.
During sleep hypnosis, you will go through four processes, which will
still be explained in this chapter.
- Getting comfortable is very important, at this level, you stay a

certain position
- Letting go of your worries and concerns
- The transition into a deeper relaxed state
- Consciously breathing into relaxation
- The final part of hypnosis which
What Is Sleep Hypnosis?
Sleep hypnosis is a practice that involves listening to words,

instructions from a hypnotherapist to take you into a trance-like
transition. Sleep hypnosis is a very effective and powerful form of
meditation that has no side effects and completely takes anyone to
the dreamland.
A hypnotherapist is a person that is specialized in hypnotizing

people. Moreover, hypnotherapists have a different approach to
induce sleep. During hypnotizing, words like “relax,” “deeper,” can be
mentioned to make the person get induced into sleep faster.
Hypnosis for Sleeping
-
Make sure you are in bed before you begin this hypnotizing
session
- Think of your day and all that happened in it
- Begin to drift away into rest, and lovely sleep
- Completely relax, so that you can go to sleep easily
- Relax and follow this instruction
-
You must be willing to listen to instructions so that you can be very
comfortable
-
Lying on your back and focus on the instructions for
everything to fall into place

- Just relax slowly and deeply, allowing yourself to relax, and
breathe in slowly
-
Make yourself in a state of mind, and begin to let go, so you
completely drift away into a sleepy state

- Know everything will feel so good
-
Just imagine that you can fall asleep easily, and conveniently the
next night you want to sleep
-
Imagine yourself laying down on your bed, and feel your
eyelids get heavy every single night

- Feel relaxed, and focus on your mind
- Breathe in and breathe out slowly
- Imagine that you are going to sleep at night, but it will be a
very beautiful night that you fall asleep easily
- Your eyelids are getting heavier, and you feel good about it
-
Do not let any single thought to sway, just relax as you
breathe in and out

- Allow yourself to feel so peaceful
- Feel very positive and relaxed about sleeping
-
Just allow your mind to relax, and feel the sensation, because it is
the end of the day. Just make yourself to feel relaxed
-
Every of these instructions will help you to feel completely relaxed as
you obey them
-
Relax more, and feel good, as you allow your eyelids to get heavier
and sleepy
-
Your arm is becoming heavy, lifting up your right arm, and let blood
flow up both naturally and easily
-
Keep feeling good as you let your arm drop and feel good and
deeper into your sleep.
-
You see yourself drop into sleep, eyes closed, and you feel you are
getting deeper into sleep and feeling more relaxed
-
Knowing you will let go completely and totally, and you will feel good
about it
-
Just drifting and letting go, knowing everything you hear the
word sleep, you let go and go into a trance

- Every time you go into a trance, you feel better and relaxed
-
You begin to create a place in your mind, a place you can begin to
let go and focus on these instructions
-
When I mention the word sleep, you effortlessly go into a
trance and sleep

- You fall into such a deep and peaceful sleep
-
You will open your eyes when I ask you to, but before ten, you
take a deep breath

- You begin to feel better and sink deeper into your sleep
- You feel relaxed and better
- You open your eyes, as I ask you to open your eyes
- You feel good and relaxed
- You breathe in and out, feeling good
- When you hear the word sleep, you drift back into a deeper
sleep
-
You begin to get more relaxed, and you feel you are getting
into a much deeper sleep

- You begin to let go so that you can enjoy your sleep
- Breathe in and out
- You feel much better as I ask you to wake
- You open your eyes and feel relaxed
- You drift into sleep at the mention of the word sleep
- You feel relaxed
- Breathe in slowly, as you let your mind drift
- You get into your sleep deeper and deeper
- You know from today; you can easily fall asleep
- You feel your body light, and drift down into sleep and
relaxation
- You can let go now
- You do not need to focus on my words again or instructions
-
Just focus on your body, how you are feeling and how you feel better
-
Just focus on your mind and how you are drifting into a deeper sleep
-
You begin to allow everything to fade away, you just sleep,
knowing how refreshed you will feel in the morning

- You are letting go of everything
- You can let yourself sleep easier and faster, so effortlessly
- You begin to feel deeper and deeper into relaxation
-
You imagine that the next night, you will tuck yourself in bed
and with your head on your soft pillow, and you will drift into sleep
easily.
- Close your eyes, and sleep and nothing will disturb you
- You sleep in total comfort
What is Self-Hypnosis?
Self-hypnosis can be an effective way of relaxing if you know the

rules to self-hypnotizing. Self-hypnosis is simply inducing yourself
into a hypnotic state. During self-hypnosis, you think of words to tell
yourself. Phrases should be genuine and true about who you are
and who you want to be positive affirmations and simple statements
about yourself. Examples of these statements can be
I am relaxed all time of the day

I am not mentally stressed
I am strong and intelligent How to Hypnotize Yourself
When hypnotizing yourself, you should refer to yourself as ‘I’ and not
you. The best method to hypnotize yourself is to script what you
want to do to help you become effective
- The first thing you start with is to start by mentioning the things that
are true about your situation.
-
Start by saying the statement, “I am lying in bed, and I am
about to sleep.”
- You start feeling relaxed now that you are in bed
- Add anything you want using the word ‘and.’
-
You should use phrases like ‘relaxed,’ ‘sink,’ ‘deep,’ and say
statements that contain these phrases. Examples “I am sinking into

my bed.”
“Tonight, I will have a deep and sound sleep.”
“I am confident and stronger”
“I am getting more relaxed”
- As you use these words, you begin to feel relaxed and released
-
Begin to visualize the words you are saying, you see yourself having
a sound sleep
-
Imagine that your mind is slowly shutting out and sinking into your
bed
-
Repeat these phrases and close your eyes which takes you
into a more relaxed state

- And you start to feel stronger, relaxed, and confidence
- At this point, you know what it feels like to be relaxed
-
Close your eyes tight, and hold your hands together. Feel a
fresh breeze blow across you and loosen both hands

- Repeat both processes and forget the fact that you are trying
to hypnotize yourself
- Be silent and still
-
Listen to your subconscious mind for 3 seconds, and hum
sounds when you hear what your subconscious tells you

- Then you finally begin to see your body climb back into your
bed, quietly. It had been a beautiful adventure, now you feel
confident and relaxed.
Self-Hypnotic Induction Techniques
Self-hypnosis is easy when you have an idea of what you want to

achieve. Here are a few techniques that can be done in the comfort
of your room by yourself.
Eye Sensation Technique
This technique is to take you to give your eyes a sensation, and later
make it heavy and also sleepy. A great level of relaxation will also be
achieved in this technique
- Sit in a comfortable position

-
Find something to stare on. It could be a parked car outside your
compound, a flying bird, or the ceiling.
-
You begin to feel relaxed staring at these objects, and also
your consciousness feels relaxed

- Your eyes will begin to feel bored and tired of staring
-
You can take your eyes off these subjects, and repeat actions to
enjoy more relaxation
Number Scripts Technique
In this technique, you have to count a large number of downwards
and open your eyes between these numbers. You can close your
eyes when you mention an even number and close your eyes on an
odd number. Here are a few steps to help you get started.
- Get yourself into a comfortable position

-
Decide the number you want to count down. For example,
you can down don from 150, or 120 or even 100.

- Start counting from 100, and close when you mention 100,
which is an even number, and open your eyes when you
mention 99.
- You continue by closing your eyes when you mention the next
even number, and open your eyes on the next odd number
-
You continue the process, until you feel relaxed. At some points, you
will be confused as you will not know the next number to call, and
your eyes will be heavy as at then.
-
Your eyes will get bored and tired at this time, and you can easily fall
asleep because your eyes will be heavy.
Staircase Induction Technique
This method is done by imagining a few steps or a whole staircase. It

is a great way to get into a trance, and have a lovely sleep. The
benefit of this is I can be done at bedtime; before you tuck yourself
into your bed or even on your bed. Below are a few steps to help you
practice the staircase induction technique
-
Get yourself into a comfortable position, either lying on your back or
sitting upright
-
Close your eyes, and imagine a set of 10 – 12 stairs. Perhaps, you
have always used stairs at work or school or at home, you might
need to imagine that set of stairs.
-
See yourself take the first step, and after each step, you tell yourself
“As I go down these stairs, I become relaxed.”
-
Start to count your steps slowly, not with words now. You should
count in your mind, while you breathe in and out as you count.
-
You begin to feel you are going deeper and deeper into a sate
you can express

- You feel happy and relaxed
-
You take another deep breath and you are more relaxed than
you have ever been

- You take more steps down, and you feel deeper in this state
and very relaxed
-
You are at the last step right now, and you decide to sit on the
last stair
- You breathe in and out slowly
- You feel very comfortable and relaxed where you are
-
The more you stay at this last stair, the more you feel relaxed.
You determine how long you want to stay in this state.

- You repeat your breathing actions and count the stairs as you
begin to climb upwards gently
- At this point, you will be out of your trance
- If you want to fall back into trance, repeat these actions.
- At the end of this hypnosis, you can easily sleeplike a baby.
Wave Induction Technique

Wave induction is the act of visualizing waves, on a beach. This
might not be a good technique for people who are scared of water.
However, you are good to go with this technique if you don’t have
water fright. Below are the steps to be hypnotized.
- Find a comfortable position

-
Imagine you are on the beach, whether you have been to the
beach before, it doesn’t matter. Just visualize what a beach looks

like and imagine you are sitting somewhere around the corner.
- Get your sensory organs into actions, by smelling what the air
smells like, or touching the sand at the beach, hearing the sounds of
the large waves in the middle of the ocean?
-
Walk slowly along the beach, somewhere close such that the waves
can travel down to your feet. Pick up a stick, or you may decide to
write with your feet
-
Write down a number, starting from number 1 and watch the
waves watch he number off the sand

- Write the next number 2, and watch the wave do the same
-
You can write as many numbers as you want. The more the
numbers, the deeper and deeper you get hypnotized and relaxed
- You can decide to write only five numbers on the beach when the
last number gets washed, and you want to come out of this state,
simply walk back to your sit and snap your fingers, you will be
awake.
What Is Hypnotherapy?
Hypnotherapy is called guided hypnosis. The process involves the
use of relaxation and absolute concentration so that a high level of
mindfulness can be achieved. In most cases of hypnotherapy, the
person who is hypnotized is usually in a subconscious state that
looks like such a person is in a trance. What is Hypnotherapy?
Before you hypnotize anyone

-
Find a suitable environment
You should make sure that your environment is in its best state, to
prevent distraction of the hypnotizing. All light should be dimmed,
and the body should be prepared to be relaxed. The room can also
be filled with scented oil with fragrance.
-
Take an absolute charge on your eye movement
If you can control your eye movements efficiently, you will be able to
manage eye contact with the other person; eye contact is a crucial
aspect of hypnotizing someone. The longer you can maintain eye
contact, the easier and better it is for you hypnotize anyone.
-
Let go of your worries and thoughts
You can get rid of your worries and help your client get rid of his/gee
worries, by giving each worries a color; for example, you say your
bills stand for color green, and your project defense stands for color
yellow. You can tell the person to imagine them pouring a bucket
filled with green paint. When this is done, the person feels a lot
better than the beginning, and you begin to get more suggestions
and ideas to hypnotize the person.
-
Your voice is a great tool when hypnotizing someone. Your voice
should be soothing enough, with a calm tone and slow speech so the
person can fall asleep or into trance easily
-
Focus your attention to their body parts
When an individual is relaxed, shift their attention towards their body

parts and encourage them to relax each body parts in order to feel
more relaxed.
-
A transition into Deep trance; At this point, the person is
beginning to feel sleepy and deeply relaxed. You need to shift the
person’s attention from the fact that they are been hypnotized; you
can start your hands to help them awaken from a sleepy state or
trance.
- Take it slowly; Do not put hypnotize anyone in a hurry, it has to be

both progressive and slowly. Ensure that your client goes into
relaxation between 4 – 6 minutes of hypnotizing.
How To Hypnotize Anyone

-
Make your client comfortable, sitting upright in a great position
-
Ask the person to look at your hands, after which you have raised
your hands higher
-
At this point, take control of the person’s eyes by asking the person
to look at your hands without blinking.
-
You should instruct the person to close his/her eyes the moment the
eyes feel heavy
-
After the eyes are closed, the person should be instructed to
feel relaxed
- To feel relaxed in the cheeks, chin, and other facial muscle
-
The more relaxed the person is, the more hypnotized he/she will be
-
Ask your client to open his/her eyes, and ask if the person finds it
difficult to open their eyes
-
At this point, your client will find it hard to open their eyes and also
say anything
-
You client will begin to feel more relaxed than ever, and you can toss
the person’s head downwards
-
You mention the word ‘sleep’, and the person goes deeper and
deeper into a more relaxed state.
-
Each time you mention the word sleep and snap your hands,
the person becomes more relaxed

- At this point, you should make your client feel comfortable
by saying soft and gentle words
-
You should tell the person to simply listen to your words, and
they will feel very relaxed, and comfortable

- You ask the person to open their eyes at the count of 3.
- The person opens their eyes and sleeps back when you ask
them to do.
Hand Lock Technique
- You can also use the hand lock technique
-
You ask the person to lock both fingers into each other and close
their eyes
- You ask them to breathe in and out and they begin to rest
-
You speak to them, and they begin to feel comfortable and
relaxed
- You tell them to listen to your words and they will feel relaxed
-
At this point, tell the person to open their eyes after snapping
your hands, and ask them to separate their hands

- The person will find it difficult to separate their hands
-
You can ask your snap, and the person’s hands will be released
immediately.
CHAPTER FOUR
RELAXATION HYPNOSIS
Every human has their methods of relaxing, which can be unique
and different from the general method others relax. However,
relaxation is an essential part of our lives that we must not neglect.
There are various relaxation methods, ranging from simple and easy
techniques to complex techniques. So, you need to find the most
suitable technique for you.
T IPS TO RELAXATION
Relaxation is a very simple process, which is achieved by any
means, yet you need a guide on how to achieve relaxation.
-
Don’t be too hard on yourself when you are trying to relax.
Any relaxation method is to help you relax both your body and mind.
- Your environment must be quiet and free from distractions.
- Your position must be comfortable, whether sitting or lying
- Relax over few minutes firstly
- Have a routine of relaxation
- Be consistent
RELAXATION TECHNIQUES
- Progressive muscle relaxation
-
This simple means flexing, tightening and relaxing your
muscles by progression. You tense and then release these muscle

groups one by one. Examples, you tense and relax the muscles in
the face first and which you move to the muscles in your hands, and
arms. Another form of progressive muscle relaxation is passive
muscle relaxation. You do not need to tighten or make the already
tighten muscles tight any longer. You just need to release and relax
your muscles from the beginning of the technique.’
-
Imagery meditation or visualization help to relax your body
and mind through the use of pictures

- Relaxation hypnosis
-
Autogenic relaxation is the ability to imagine that some of your body
parts, limbs especially.
-
Other techniques include exercise, the use of the sensory
organs to get relaxed. Deep breathing exercises and Knowing which

relaxation technique works for you is to try them at least.
R ELAXATION HYPNOSIS
Relaxation Hypnosis is a sate whereby you enter into a great level of
relaxation, by first quieting your conscious mind and allowing your
sub-consciousness to dominate more.
-
Begin to have a good feeling all over your body as you sit in a
comfortable position.
-
You feel every nerve and muscle in your body is getting loose,
and you are becoming relaxed

- You feel your arms getting relaxed and light
-
This is a good feeling, and you are getting more relaxed
gradually
- You feel a great sensation all over your body, from your head
to your toes
- Let your muscle feel released and loose
- You begin to feel more relaxed, as you take each breath
- You begin to feel sleepy as you breathe in and out
- Deeper and calmer, you continue breathing in and out
- You are feeling very relaxed, and your muscles are loosed
- Your arm is getting lighter and relaxed. More relaxed as you
hear your silent heartbeat.
-
You are calmer as you breathe in and out, drowsier and sleepier.
P ROGRESSIVE MUSCLE
This exercise is to help you relax the muscles of your body. You will
be asked to tighten your muscles and release them during this
technique.
-
Stay in a comfortable position, adjust until you feel really comfortable
and the position is painless
-
Close your eyes when you are ready, and breathe in through
your nose. Take a deep breath, then hold your breath for a few
seconds, and then exhale slowly.
- You begin to feel relaxed, at this point
- Hold your breath, and then let go
- Allow yourself to become more relaxed
-
Now, tilt your forehead, and raise your eyes up as though you are
looking at the sky
-
Raise your forehead, and you begin to feel tense, and
tightened in your neck and head.

- You begin to feel relaxed
-
Focus on your forehead, and now relax your forehead and notice the
way you feel
-
As you feel tension, you feel your mind wandering around,
and you feel like relaxed now

- Let all the tension drain and let go from you
- Let your eyes, nose, and face feel tensed, and focus on it.
- Begin to feel relaxed
- Breath in and out
- You feel relaxed, focus more relaxing
- Notice your mind becoming relaxed
-
Now, focus on your jaw and smile widely. You feel your teeth
clenched to each other, and now relax those muscles

- Relax your face and notice the feeling that comes from
relaxation
-
You feel comfortable, as your face and jaw become more and
more released
- Relax your face little more
- Breathe in deeply, hold your breath and breathe out
- Release your muscles and let go of your muscle
- Tense the muscles around your back, neck, and shoulders,
but shrugging your shoulders and turning your neck

-
Tilt your neck, and feel the tension around your neck loosing up
-
Then move to your shoulders. Try to lift your shoulders to touch your
ears, feel the tension in your shoulders and neck released and now
let go of these muscles
- Feel your shoulders becoming more comfortable
-
Move your arms, and hold your hands together, raising your
hands towards your shoulders. You begin to feel released and

relaxed.
- Take a deep breath and then let go
- You feel the tension flow out of your shoulders, arms, and hands
- Relax your arms, hands, and shoulders.
- Now, focus on your breathing and abdominal muscles
- Take another deep breath through your nose
- Breathe in and out
- Feel the rising in your chest as you breathe out
-
Repeat the action, breathe in through your nose, hold your
breath and let go

- Notice the free relaxation you feel as you breathe out
-
Feel the relaxation around our abdomen that has spread
across your face, your hands, arms, and neck

- Relax as far as you can
- You feel as if you have a soft pillow behind your back, and you
feel deeply relaxed

-
Shift your focus on your shoulder, as though you want it to
fall apart from your body towards your spine.

- Make your shoulders feel tensed, and let go now
- Let the relaxation spread into every muscle of your back
- Feel relaxed
- Take a breath in and out
- You begin to feel every pain in your back becoming released
-
Go deeper into relaxing these muscles, and now tighten your
abdomen
- Hold this position and now relax
- Soften your abdomen, feel your belly becoming more relaxed
- Relaxation is spreading across every part of your abdomen
-
Tighten your lower limbs, the hips, thighs and down to your feet,
-
Begin from your hips, feel the tension in your hips and release it now
- Take another deep breath and focus on your hips and thighs
-
You begin to feel relaxed, and the tension in your hips is
becoming released
- Then focus on your thigh, you feel it tensed, let go now
- You feel relieved, and the tension is released in your thigh
-
Place your hands and your thigh and feel them becoming relaxed
and softened
-
Then move to your knee, at this point you feel tighten in your
knees, let go of the tightened

- Focus on the relaxation
- You feel blood and oxygen rushing through your knees
- Release the knees and take another deep breath
- Let the relaxation spread deeper from your hips o your knees
-
Now, we move to your toes and knees. Feel the tension in
your toes and then feet

- Release your feet and toes, and you feel relaxed
-
Move back to the ankle of your legs, try to turn your legs
around
- Tighten the ankle for few seconds and let it go
- You feel the tension becoming released
- You feel more released, as you feel the relaxation spreading
across your feet, toes, and ankles

-
Feel the sense of reliving in your body as the tension is being
released. Enjoy this relaxation

- Scan your entire body, allow your awareness focus on each
part of your body and let every remaining tension be taken
care of
-
Scan your forehead, relax and feel released, move to your
face, eyes, nose, and mouth and let go of every tension

- Breathe in and out slowly
-
Continue through every part of your body, your neck shoulders,
chest, hands relaxed and released every tension
-
Then your back, hips, abdomen, let go of every tension in the parts
-
Then your knees, thigh, and toes, feel the tension in your body all
wiped and flushed out of your body from your head to your toes
- Take a slow deep breath
A UTOGENIC RELAXATION
The autogenic relaxation technique involves generating relaxation
within yourself and the body. The technique involves the individual
relaxed, by imagining their body is warm and heavy.
This technique is to help your body feel warm and relaxed. And
these are the steps
- Find a comfortable position, you may choose to sit or lie.
-
Get settled into this position and try to notice the way your
body. Simple notice the state of your body, and do not try to change
anything.
- Take a deep breath, in and out
- Continue to take your breathing slowly
- Begin to imagine your body becoming relaxed in the tensed areas
-
Focus your attention on your feet, and get relaxed. Your feet are
getting more relaxed now and warm, from the top of your feet to the
sole of your feet
-
Shift your attention to your right foot, feel the top and sole of
your foot.
- By now, you begin to feel a sensation of warmth and
heaviness together in your feet, and the sensation begins to
increase deeply.
-
This sensation moves down to your ankles and legs and spreads
across your toes; by now, you are more relaxed than the beginning
of the technique.
- Shift your attention from your legs to your hands
-
Focus on your right hand; feel the warmth spreading across your
fingers and thumb, which is spreading across both of your palms.
-
Focus on your left hand, too, feel the warmth spreading across the
fingers, to the thumb, and to the palm.
-
By now, your both hands are completely warm, heavy and
relaxed
- The warmth spreads across to your wrist, and lower arms.
-
You feel the sensation around your elbow, upper arms, wrists, and
shoulders.
-
You begin to feel deeply relaxed, and these parts feel heavy and
very warm.
-
Shift your attention to your feet and legs, you begin to feel
warmth in your feet and legs, and this warmth is spreading across
your lower legs, to the knees, joints, upper legs, thighs, and then to
your joint.
-
You feel the sensation around your lower and upper limbs, and you
feel very relaxed
-
Then the feeling spreads across to the center of your body, near
your stomach. You feel this warmth growing, to your chest, all the
way to your neck.
-
You feel this relaxation spreading across your body parts, and
you feel very warm, relaxed and heavy

- Now that you are feeling more relaxed than you were at the
beginning, shift your attention to your back.
-
You begin to feel warmth in your lower back, and then your
middle back, to your spine and then upper back.

- Now, your back is warm and very relaxed
- Focus your attention on your neck, and you feel your neck
getting warmer, and relaxed than your neck has ever been
-
Enjoy the feeling of relaxation in your body, and feel warmth and
heaviness. This sensation makes you feel heavy, relaxed, and very
pleasant.
- Keep relaxing; keep enjoying this relaxation and heaviness.
-
As you relax more, your knees begin to feel an increase in the
warmth in your body.
-
Keep feeling relaxed, take a deep breath in and out. Allow your body
to enjoy the sensation from this exercise
-
When you are ready to let go or stop, give yourself a moment to
wake up from your body and mind
- Begin to move your fingers, wrists, arms toes and feet.
-
Stretch these body parts a little to wake up sleepy muscles,
and also get them into motion

- Take a deep breath to refresh yourself
-
Take another deep breath in and out, and feel yourself returning to
your normal level of alertness.
- You can repeat techniques anytime of the way to feel relaxed
S ENSORY RELAXATION SCRIPTS

The sensory relaxation techniques involve the use of your five sense
organs, the eyes, nose, ears, mouth, and tongue.
- Get into a sitting position, sit upright

-
Start the relaxation process by imagining that you are at the
entrance of a beautiful and natural garden
-
At this entrance, there are five stairs and you are feeling all calm,
and relaxed.
-
Begin to walk down these stairs. As you walk into this garden and
feel more relaxed.
-
You are moving at your own pace, and you are getting more relaxed
-
You reach the bottom of these stairs, and you are feeling
sleepy at this point

- You are inside the garden already; you see the garden, the
beautiful leaves, and carpet grass. You breathe in fresh air
from the garden and you feel deeply relaxed
- Imagine looking at flowers, the red rose, the red hibiscus, and
other beautiful colors
- You see the color blossoming in the cool and cozy garden
- Begin to create a new picture in your mind.
-
Imagine that you are looking at a set of different shining
stones.
- These tones are beautiful, some are crystal clear like
diamonds and crystals, with different surface
- Let’s move to the sense of touch
- You can still see the beautiful stones you had imagined.
-
Touch the stones, feel the roughness and smoothness of these
stones
-
You can also imagine animals in the garden, a dog with a brown and
white fur, you touch it and run your hands through the fur.
- Imagine the flowing river and put your feet, into the river. The river
is not deep, and you feel the water flowing across your feet.
- Now, we move to the sense of hearing
- You imagine that a river is flowing through the center of this garden,
and you can hear the waves of this river
-
You walk upwards towards the source of the river, and you can hear
a louder rush of the water flowing from the river
-
The sound is calming and relaxation, you feel like sitting by the
riverbank, and you can hear the river.
-
You can now imagine a different sound, like the sound of
running tap water, or the sound of heavy rainfall. How do you feel
hearing these sounds?
- You feel calm and deeply relaxed
- Shift your focus to the sense of smell
- Imagine the scent of a fresh-baked cake
-
A cake containing chocolate cookies, with a butter design.
You can also imagine the scent of a grilled chicken.

- Imagine the smell of a rose or cologne.
- Doing this, you feel more relaxed
- Move your attention to the sense of taste
- Imagine you see a pizza, and taste it
- How does it taste?
C ALMING COLOR RELAXATION VISUALIZATION

This technique helps you to relax, by imagining colors, specifically
each colors of the rainbow. A rainbow has 7 colors, red, orange,
yellow, green, blue and violet. During this technique, each color is
described to help you relax your mind and body.
-
To start, make yourself comfortable. Get into a good position, and
make sure you are in the right clothing; that will allow you properly
relax.
-
Focus your attention on your body; you might answer the question of
how do you feel?
-
Begin to feel your body relaxing slowly, and your shoulders
are dropping little by little.

- Your eyes feel too heavy, and our jaws are loosening
-
Take a deep breath in, hold your breath for two seconds and breathe
out slowly
-
Begin to pay attention to how you breathe, let your breathing flow
naturally. Do not force anything.
-
Breathe in again, hold your breath, and feel the pause you are
having right now, and then breathe out slowly.
-
Begin to allow your body to feel relaxed, including your mind,
and focus on this technique

- Close your eyes, and imagine a picture of the color red
- Go as far as imagining all shades of red
-
After getting all the shades of red you have ever seen, begin to
imagine all objects with a red color, a red wine, a red car, a red
dress, a red shoe, a bag, tie or even lipstick.
-
Keep imagining every thin you can think of as red, explore
the color red. Simply enjoy the sensation that comes with the red
color
- At this point, the color red will change to color orange.
- Imagine the orange color, the shades of oranges, fruits like carrots,
objects with yellow, an orange ball or orange cap.
- Explore the orange color and enjoy the moment
-
You then move to the color yellow. Fill your eyes and mind
the color yellow

- A yellow van, light yellow linen, a yellow flower, the rising
sun, and the sun in the evening.
-
Keep creating all shades of yellow you can ever imagine, get
yourself immersed deeply in the visualization of the color

- Enjoy the color and feel more relaxed
- Begin to imagine the next color which is green. Imagine you
are in a field of green leaves, and green trees. You can see
watermelon and you feel so surrounded by the color green
-
You leave the garden and move into a beautiful treehouse,
decorated with green leaves
-
The more you walk, the more you see the color green and the more
you feel relaxed
- Enjoy the color and fell relaxed
-
I am sure you do not know the next color; you don’t need to stress
yourself. Get yourself filled with the color blue
-
Watch the blue sky, with the light blue clouds covering it, you
see the blue sea afar off. You see a blue car, with different shades of
blue on it. You see flowers in blue color, a house, your clothing is
also blue
- You feel so great, and relaxed in the shades of blue.

- Feel more relaxed and enjoy the color
-
Then begin to visualize the color violet, pay attention to the
sensation you are getting from this technique

- Begin to notice how calm and natural your breathing is
-
Meditate on the colors again, and repeat techniques until you feel
very relaxed.
-
Now that you have visualized the whole rainbow color, pick your
favorite calm color and imagine all shades of it and get relaxed
-
If your best color is green, spend time imagining what green
looks like. You can also imagine your cat is green or your hair is now
green,
- Enjoy this moment
- Now, it is time to return to your usual state,
-
Breathe in and out three times, and you will begin to become fully
awake and alert every time you take a deep breath
- Open your eyes stretch your muscles, and you are alert.
F LOATING RELAXATION TECHNIQUE

This relaxation technique will help imagine that you are floating up in
the sky.
-
Begin by finding the right and suitable position for you, you can
choose to sit on a chair, or a sofa, or lie on the bed. However, lying
down is the best position for this
- Relax your body as soon as you have taken your position

-
Feel relaxation coming out from your natural breath, as you
begin to feel the tension leaving your body
-
Breathe in slowly, and feel your face and ears relax, and breathe out
every tension in our face
-
Breathe in again, feel the relaxation flowing into your arms and
hands, the same way blood is going into these parts. Again, breathe
out the tension in these areas
- Allow your chest relax after you breathe in and breathe out to
release the tension in your chest
-
Breathe in by taking control of the relaxation feeling in your middle
back, stomach and release the tightness is these muscles as you
breathe out.
-
Breathe in, and feel your legs and toes are getting relaxed,
breathe out and released the tension in these body parts

- Close your eyes
-
Take another deep breath; slowly breathe out as you feel relaxation
in every part of your body.
-
Focus on creating a picture in your mind. Imagine that you are
floating from your soft bed into the white soft clouds
-
You begin to feel the surface the bed your body lying on becoming
as soft as the cloud in your imagination. You are still floating in the
cloud.
-
The cloud begins to rise a little higher, and the cloud starts
moving.
- The cloud is soft, yet very firm.
- Each part of your body the cloud touches, you feel
comfortable. You feel relaxed.
-
Feel how the cloud is if it is cold, warm or moist. You feel your body
sinking into the sink, and you begin to enjoy every moment.
-
Create another image of where you are. You are floating, but you
can choose to float anywhere. You can choose to float into the
galaxy, float in a dark cloud at night or even in the day
-
You see other clouds in the sky, gently passing by the one you are
floating on.
-
The more you watch them move away, the calmer and relaxed you
are.
-
Imagine you see the green grasses, hey look very tiny on the earth,
they look like carpet
-
You can also imagine the ocean, how they look so flat. And blue
from the cloud you are floating on
-
Notice and keep imagining everything from the floatingpoint
-
Enjoy the floating, and continue as long as you want. You feel
the fresh and clean air go through your nose.

- Imagine you see another bigger and higher cloud above you,
why not move closer to this high cloud and touch it?
- Lay back and enjoy this floating exercise
- You can imagine anything or anywhere.
-
You can see two birds flying across, you want to touch the feathers
of one, you need to move next them.
-
You may also want to see mountain tops or top of hills. You can
imagine floating above the mountains and hills
-
Keep enjoying this moment, and you feel relaxed, more relaxed each
time you breathe in fresh air from the clouds
-
Now, it is time to return to your usual day. Imagine the cloud taking
you to where you need to go
-
Imagine the cloud travels across the sky to drop you at your
office or shop, or home.

- Float back to where you start the imagination from
- See the cloud melting as you get settled in your bed or chair
- Feel the solid ground beneath you.
-
Slowly come back to your present environment, take a breath in and
out, gradually listen to sounds around you and open your eyes
- See your surroundings; the more you listen and watch things in
your present surroundings, the more you become alert.
F REE RELAXATION
This is a stretch and relaxation technique that decreases the tension
in the muscles of your body
- Sit or lie in a comfortable position

-
Close your eyes, take a deep breath in, hold your breath, and
breathe out. This breathing releases tension from your muscles.

However, continue this breathing.
- The first area to stretch and relax is usually the neck and
shoulders. So, turn your head to the left, look over the left shoulder,
and turn your head to the right to look over your right shoulder.
- Breath in and out
-
Make your head face ahead, no turning or tilting, breathe in
and out and bring down your chin to your chest and this action will
allow the muscles in your back and neck loosen up.
-
Again, breathe in slowly in and out, and raise your chin and make
your face look straight ahead again. Imagining there is a wall in front
of you will help you look straight ahead.
-
Breath in again, this time raise your chin and look up unto the ceiling
with your eyes wide open, and as you breathe out, you feel the
muscles in your neck relaxed.
-
Move your head backward, and relax your head, as you
continue to look into the sky. Breathe in and out, and relax your
mind.
- Shift your head to a neutral position facing forward.
- Breathe in again
- Look down one more, and breathe out, as you stretch the muscles
around your neck and head
- And now inhale and breathe inappropriately
- Breath in, and bring your shoulder to fall
- Shrug your shoulders and lower them, to be lower than your
shoulders used to be
- Roll your shoulders, rotate and rotate it around.
- You feel much better, and relaxed at this point
-
Breathe in through your mouth, as you stretch your jaw, as wide as
you want to, you feel your muscles stretch, you breathe out and
relax.
-
At this point, close your mouth as wide as you can let your mouth
drop slightly, so your teeth are not clenched together. Let your jaw be
loosed and relaxed at this point.
-
Lastly, stretch and released every tension in your hands. Have your
hands locked into itself, make it a tight fist, hold the tension, then
lock and release your hands
- Make your hands locked into each other, hold the tension, and then
release it
-
Now, try to open your hands wide slowly, bring your arms forward to
your sides, and try raising them above your shoulder. Release the
tension in these areas, and let go.
-
You have stretched the man areas of your bod, just breathe
in and out
- Continue having slow breathing and enjoy the breathing
-
Feel your muscle tighten, and the front of your chin stretching.
-
Now, move to your legs. Stretch your both legs, and bend
your legs over

- You feel them stretching and the releasing relaxation
- Releasing the legs back to its neutral position.
- Stretch and relax your legs again
-
Breathe in and out, support yourself by place by leaning
against a wall, or chair with your palm.

- Breathe in and out and enjoy this relaxation state.
-
Make your arms straight as you lift your hands on the wall or chair.
Feel the space between your collarbone releasing tension and
stretching.
-
Breathe in, and then you feel your spine stretching in your
back.
- Breathe in, hold your breath, and breathe out.
- Stretch and relax every area you have stretched before
- Breathe in and release the remaining tension in your body
- Relax as you enjoying breathing out
- Stretch up your chest, breathe in and hold on right there
- Relax and breathe out
- Make your whole body feel comfortable and relaxed This technique
can be used on a child who needs to be relaxed. However, these
scripts need to be followed under the supervision of their parents.
RELAXATION TECHNIQUE FOR CHILDREN
- Sit in a chair
- Close your eyes, take a deep breath in and then out
- Breath slowly, and feel relaxed
-
Squeeze your hands, and make your hands into a fist. Imagine you
are holding a small tennis ball, and you need to squeeze this ball
-
Squeeze it tighter, and do not open it. At this point, your fist be will
tensed and tight
-
Right now, you cannot explain how you feel, but you are
feeling relaxed and different

- Take another deep breath in and out
-
Imagine that your body is like a balloon, and the more you breathe
in, you begin to get fatter. I know you like balloons, so breathe in
now. Hold your breath, and breathe out.
-
Breathe in through your nose, and imagine that you are getting
bigger like a balloon.
-
As you breathe in, lift up your hands above your head, and
feel a rushing sensation in your arms.
- Raise up your arms, and hands in the air. Breathe in and out.
-
Relax your arms again, and remember how you felt when you
started this method.
-
Begin to feel your legs are relaxed, your small legs are becoming
flexible
-
You imagine you can participate in the next volleyball
competition in school, or participate in your school’s next sports

competition
- How do you feel now?
- You feel great, and you are beginning to be happy because you are
very relaxed
- Breathe in one more time, hold it, and breathe out.
-
You can feel relaxed and calm, you are happy and you can’t wait to
ride your bicycle around
-
Now that your relaxation is over, you need to return to your
schoolwork or homework or playing.
-
But still, keep your eyes closed, and let your body begin to wake up
from this sleepy state
-
Sit still, do not imagine anything. Now, open your eyes
gradually. Now you are fully awake and alert. You can go back to
your activities.
Whichever relaxation technique you have chosen or desired, you
can practice it any time of the day, but do not listen to these
scripts when you are working, an example is driving.
STRETCHING AD YAWNING RELAXATION
The stretch and yawn relaxation technique can be done anywhere.
Do you know why you yawn when you are either tired and drowsy or
huger? Do you also know why you become sleepy immediately you
yaw? This is because yawning and stretching triggers relaxation.
When you yawn frequently, you are forced indirectly to take a deep
breath, slow down on your breathing the next minute, and breathe
out completely. I need to remind you that fast, yet shallow breathing
shows that you are stressed up ad you are anxious. On the other
hand, stretching helps you lengthening your muscles.
Here is how to get started

- You can maintain whatever position you are.
-
Begin by shaking your shoulders, neck, and arms. Stretch your
arms, and rotate your shoulders. This will help you loosen tight and
tensed muscles.
-
You do know how to yaw. Open your mouth wide, and start
to breathe
- Make the mouth open wider and wider ad open it until
someone can see the back of your throat. Open it as wide as
you could
-
Begin to feel the breathing passing through your mouth. Feel your
nose opening, and even your ears as they begin to feel the
sensation of air passing through their opening
-
Now, allow yourself to yawn as wide as you want, as you yawn,
inhale air, and at the end the yawning, breath out with a loud sigh
-
This time around, take a slow deep breath. You can close your eyes
right now, so you feel the depth of your breaths properly.
-
Breathe I and out again, at least do this breathing exercise 3 times.
-
The yawn again, inhale air with your mouth wide open,
stretch your arms into the air, that is, above your head, and also
stretch your arms to both sides. Stretch your muscles as you yaw.
Then return your arms to their former position, and breathe out with
a sigh. A loud sigh.
- How do you feel doing this exercise?

-
Take another deep breath two more times and breathe out
loudly with a sigh

- Enjoy this feeling of this relaxation as you open your eyes
-
You can continue the process, as you yawn and stretch following this
guide.
CHAPTER FIVE
POWER NAP
Napping is known as sleeping for a shorter moment during the day
W HAT IS A POWER NAP?

A power nap is a sleep that gets terminated before you get into a
deep sleep. Power naps can prevent you from enjoying your sleep
as it looks; however, it can help you to be creative, provide you with
problem-solving ideas and also improve your memory
GUIDE FOR A POWER NAP

-
Find the best time to enjoy a power nap. Make sure that your
napping time fits into your schedule, and you are not taking a nap
when you need to be working and alert. When a nap is above 30
minutes, you are at risk of falling into a deep risk
-
Create a perfect and peaceful sleep environment, preferably a
silent environment.
- Practice the use of setting the alarm to get you awake when
your nap time is exceeded
-
Short naps as low as five minutes can make you feel better
during the day and improve your memory,

- Early nap between the first 12 hours of the day will help you
sleep at night.
-
Taking a nap early in the afternoon. Napping too late in the day may
disrupt your nighttime sleep.
H OW LONG SHOULD A NAP BE?

The essence of nap-taking is to make you feel refreshed throughout
the day. It could be as low as 5 minutes or as much as 1 hour and 30
minutes. Naps are not supposed to the usual deep and long sleep
we have at night, naps are simply short sleep that helps you stay
active during the day.
However, if you have been sleep-deprived, you may need to take a

nap as long as 90 minutes. 90 minutes is the longest time a nap
should be.
When you are taking a nap, you are in a state where you can easily
wake up when your alarm snoozes. This is why you need to set an
alarm so you don’t sleep too deep or too long.
N APPING SCRIPT
- To get started, get into a comfortable position.
-
Let your mind be quiet, as you focus your attention on relaxing your
body and mind
-
Allow your muscles to get relaxed, each muscle from your head to
your feet
-
Begin to imagine the feeling that comes with you been relaxed, as
you may feel warm, cool, heavy, light or even calm.
-
Allow your muscles to relax, where they are tensed, they will
be become relaxed and released

- Breathe in slowly and breathe out slowly
- Now, you feel relaxed in every part of your body
-
Any tension in any part of your body can leave your body as
you breathe in and out

- As you relax more, you begin to feel your eyes heavy and sleepy
- You can then get in bed, or rest on your sofa to take your nap.
- When you are awakening you will feel much better and
refreshed.
- Let’s move to the use of visuals and imagination
-
Imagine a calm, quiet, and beautiful place. This place can be
anywhere in the world. The place you have always desired to visit
during your holiday, the amusement park, or maybe your fantasy.
- See the full picture of this place in your mind and begin to drift into
this beautiful place
- Take it slowly here, still, have this picture in your mind
- Feel you are beginning to relax and get into sleep deeper
- You are feeling lighter and calmer
-
Surrounded by your blankets, pillow and enough comfort, you get
yourself tucked in to catch a short nap as you wanted
- You are getting relaxed and refreshed
-
Everything seems to fade, the beautiful and peaceful place is fading
off, and you cannot stop it
5 MINUTES POWER NAP
-
Make sure you are sitting in a calm position, and allow yourself to be
comfortable, without any form of distraction
-
Allow yourself to have fresh different air, as you breathe in any
way you like to, and feel your body melting as you breathe out.
- Focus your mind into this quiet place
-
As you listen, imagine a human’s eye, a safe invisible body around
you
-
You know you can let go of everything, you can drift into a relaxed
state, and you now when you are awake you will feel refreshed
-
You begin to feel relaxed, as you breathe slowly, and you begin to
feel so great about this
-
Each time you exhale, close your eyes, and when you breathe in to
let your eyes be opened
-
Your eyes are becoming heavy as you do these things, as you
exhale with your eyes closed and inhale with your eyes open
- You are more relaxed
- You are rifting now, knowing that you can get into a sleepy
position
-
just by listening, your eyes are becoming heavy now and you
feel so good to sleep

- Closing your eyes now, at the snap of my hands, you are letting
go of everything
-
You are getting relaxed as I count 1 – 3, you are feeling
comfortable
- You are drifting already, as I snap fingers again.
- By the time you are waking up, you feel refreshed and relaxed
-
I will wake you up soon, and you feel refreshed from this power
nap.
- Pause, (music playing)
- You are feeling very refreshed and enjoying this moment.
- Another pause
-
You are beginning to relax in this power nap and I will wake
you up at the count 1 – 7

- 1, you are still deeply relaxed
-
You are getting refreshed and relaxed more than you were
before this nap

- 3, I believe you are refreshed as you take this nap
- You become creative and productive as you take this nap 5
- 6, it doesn’t matter how long it is, but this nap is very relaxing
-
You feel yourself floating, you are beginning to hear my voice
as you are feeling greatly relaxed

- 7, you are relaxed, you take a breath in and out and you are
feeling very refreshed
-
You begin to hear the sound of the alarm, and you open your eyes
and now you are fully awake
-
MINUTES NAP MEDITATION
- Stay in a comfortable position, and take a deep breath
-
Imagine an invisible balloon around your whole body, you may
imagine a flower or something similar

- Be focused on your personality, mind and pace at which this
meditation is being done
-
Feel the release of the muscles in your by, and listen to how
these muscles are been released

- You feel the silence around you, and your mind becomes quiet,
as though all your worries and thoughts are sent with these
balloons
- Take a deep breath
-
There is no pressure, and worries where you are, so allow your
mind to become calm in an extraordinary way.

- This relaxation feeling is spreading to every muscle, as you
breathe in and out.
CHAPTER SIX
MEDITATION FOR QUICK REST
When you are in the middle of something, like work, or a tight
schedule, you might need to give yourself a short time so you can
have a quick rest, and also get your energy back.
You can use this script to yourself how to have a quick rest in 10
minutes
-
Sit in a comfortable position you may not need to change your chair
or location, except you are in a distracting environment
- Close your eyes at your own convenient time,
-
Feel the sensation of your eyes been closed, feel the state of your
eyes resting
-
The sensation that comes from the resting of your closed eyelids,
and let them get softened and rest more
-
Allow them to soften on their own, and begin to feel rest in
your mind
- Let your eyes know they only need to rest, instead of working
hard and staring at some objects because they are opened. By
letting your eyes know this, you are giving them permission
to be in this restful state.
-
As your eyes are getting more soften, engage yourself with the
softening and enjoy this sensation of resting your eyes, and not
having them doing anything
- At this point, focus your attention on your mind
-
In your own convenient time, allow your mind to feel the same thing
your eyes is feeling right now. Let your mind soften
- Sit back in your head and feel as your mind is becoming softened.
-
Let your mind know it does not have to work or do anything right
now. Your mind does not need to worry about anything or feel
anxious.
- You also need to give your mind permission to rest.
-
Allow your mind to engage well with this rest, and sit back and feel
the sensation coming from this softening
-
You also need to allow any sense of importance on your mind to
soften
-
As long as you are enjoying this sensation, allow your mind to soften
and move towards resting on its own
-
Focus your awareness on your physical body, not looking
down at your body, but paying attention, and sensing into your
physical body’s weight, and contact the physical body’s making with
the support beneath you.
-
Let your physical body soften and really feel comfortable in the
support
-
Give your physical body the permission to rest, let it know it does not
need to do anything.
-
Allow your body to soften, and let this softening spread across your
body parts, gently bringing your awareness through your body
-
You also focus your attention on your body parts, by allowing
these pars to soften and rest. You can start with your shoulders, let
your shoulders become flat, and then softening and rest your
shoulders
-
You are giving them permission to your arms, to get softened
and also get into a state of rest

- You are allowing your body to soften, and rest
-
All your body parts are softening, and resting on the support
beneath you
- And as your mind, and the body sits back into the support
beneath them. Allow your breath to soften, and allow your
breath to release all that healthy breath, and also give it the
permission to breathe in a certain way.
-
Let your breath be free, let it soften, and at the end flow on its own
term.
-
As you move towards rest, and as your breath softens and
slows down, draw any part of u, perhaps you back, and thigh, that
has always uncomfortable either in the present of past, let them
soften and sit back to be supported by the present sensation.
-
Do not forget to give all of your permission to your body parts to rest,
your mind, back, face. Every part of you should be given permission
to rest.
- Begin to have an awareness of what happens when you soften and

allow yourself to rest, and in your own time, you can conclude this
meditation.
-
You can open your eyes when you are ready, still sitting back with
your mind, body, and eyes soft.
-
As you put an end to this meditation, enjoy this restful state as you
return to your work.
CHAPTER SEVEN
AFTER WORK RELIEVING STRESS MEDITATION
GUIDED DE-STRESSING MANTRA
With this short guide, you can easily de-stress yourself from feeling
stressed out, overwhelmed and also tired.
- Sit in a comfortable position

- Take a deep breath first, then hold your breath, take a pause, and
take a few deep breaths right now
-
Make sure you breathe in deeply and notice that as you breathe in,
you feel the air going into your abdomen, as your abdomen is rising
more than your chest is rising.
-
Spend enough time, perhaps a few seconds to notice how you
are feeling. You may notice you are feeling overwhelmed, pressure
from work, or feeling unsatisfied as you are reflecting on all that
happened during the day.
-
You can spend a few seconds affirming how you want to feel
at the end of this meditation.

‘I am feeling stressed right now, but I am beginning to get
destressed’
‘I was angry at work today, but I am beginning to feel good and
happy’
‘I am not feeling crossed at anyone, not even my boss or myself’
- It is okay that you felt stressed, and tired at work, but you are
beginning to feel very relieved as you let go of these negative
feelings.
-
Take a deep breath at work, and imagine that your worries and
stresses are going down the drain
-
Imagine you are at the water basin, and you open the tap, and as the
tap stats running, you feel your stress and worries are going down
the drain
-
As you begin to feel this relieve in your mind, you should create a
supportive and positive environment for this feeling
-
You will begin to say positive words about yourself, work and
relationship.
‘I am the best staff in my company’
‘I have a positive and good customer care’
‘I am wise in decision making’
‘I make good friends both in my office and outside my office’ ‘I am
loved by other staff of my company, my boss inclusive’ ‘I create good
solutions and I am creative’
‘I am perfect, and I do not give anybody the permission to make me
feel bad and inferior’
- How do you feel saying those positive affirmations?

-
Take a pause, still with your eyes closed. Take a deep breath in and
out
-
Then take another breathe, this time slowly as you begin to feel your
worries and stress fade away
-
As you enjoy this sensation, shift your focus and pay more attention
to your mind.
-
You are beginning to feel more confident as you are becoming
de-stressed.
- You take another deep breath and breathe out slowly.
-
You are feeling much relieved and happy. As you continue breathing,
you are letting go of everything and you are becoming more relieved
and confident.
GUIDED MEDITATION FOR CALMNESS

When you are stressed, you are always overwhelmed and you will
need to be calm. This guided script will make you achieve calmness
in a short minute.
- Sit in a comfortable position, as I invite you to this relieving

meditation to regain calmness
-
As you feel settled into this calm atmosphere, take a deep breath,
hold your breath and breathe out.
-
Close your eyes as soon as you want to get into this calm
atmosphere
-
Imagine what it feels like to be calm; if calmness has a color,
what color did you think it will be?

- If calmness had a scent, what scent will it be?
- Begin to let your mind sink into what it feels like to be calm.
- Take a deep breath and pause
-
You are taking a pause because you need to know it feels to be
calm, what it means for your mind to be calm
-
Then focus on your mind, and pay attention to the worries of
your mind. You can still hear the troubles and worries of your mind;
you can still hear the voice of your last client complaining and yelling
at you. You can still see the look on your competitor’s face at the
pitching event.
- You can still see yourself scared of the unknown

-
Now, take a deep breath and let all these worries go down to the
earth beneath your feet, as you hold your breath. You can breathe
out now
-
Imagine what it feels like you to have a good client who will always
be satisfied with your services or a good team that is loving and
hardworking
-
You begin to feel your mind calm, and all your worries are gone
-
Imagine you are in front of a whiteboard, with a marker in
your hands.
- Write down your worries and struggles, as you feel more calm
- As you are writing them, you are erasing them, and you feel
more calm
-
You feel relieved, as there are no struggles around you
anymore
- How do you feel now? Take a deep breath in and out.
- Smile widely as you feel calmer than ever.
- You can open your eyes when you need to. You can also
repeat the exercise when you want to feel calm.
RELIEVING STRESS HYPNOSIS

You are about to get into a hypnotic state, where your consciousness
will be quiet.
-
Get into a comfortable position, you can choose to sit down
or lie down.
- Close your eyes and let your focus be on your mind
- Breath in and out
-
As you breathe in, you see your mind becoming relieved, no more
stress or struggles. You are becoming safe within your self
- Imagine you are at the entrance of a beautiful room, with the title
tag ‘solution room.’
-
You walk into this room, and all you see is darkness, with a
little light ray on a chair and table

- You sit on this chair and feel a different sensation
- You cannot explain this sensation, but you feel better, and
great feeling relieved and stresses

-
The ray of light is still shining on you, and you are beginning
to see more clearly than you first entered the room.

- Take deep breathe in and out and lift your head to the ceiling
-
You begin to count the number of boxes you can see on the ceiling,
the more you count, and the more your eyes are becoming heavy
and sleepy.
- You feel your eyelids heavier and sleepier, and it looks like it wants
to fall off
-
You stop counting the ceiling now, and you feel more relaxed and
better
-
You are very relieved and relieved as you feel take another
deep breath
- You are getting deep into relieve and deeper into sleeping
-
Feel more comfortable in this state, and enjoy this sensation
of this state.
- You can stand up from this chair, and walk towards the
entrance of the door
- You open the door and come out of this dark room
-
As you are out of the room, all your worries are gone and
disappeared
- Enjoy this moment and feel relieved
- Begin to get back into your body, and feel this sensation
-
You still have your eyes closed. You feel deeply relieved and
calm
- You can open your eyes now, and enjoy the feeling
- How do you feel now?
- Feel how relieved you are right now
VISUAL MEDITATION FOR STRESS

- Get into a comfortable position
-
Open your mouth and breathe in through your mouth, as you breathe
out through your nose
-
Take another breath slowly, and this time close your eyes slightly
-
You are about to get into a relaxed state, and you are about
to deal with stress

- Think of your struggles at work, and visualize them
-
You do not need to imagine anything right now, just visualize the
problems you face at work. Like your bills, your next presentation,
your proposal, and the next interview.
-
As you visualize these problems, take a deep breath in and out.
-
I want you to see how your problems look, and see them
fading away.
- As they fading away, you begin to feel relieved, and calm
- Breathe in slowly, and breathe out through your nose.
-
Imagine that you are floating up in the clouds, and as the clouds are
moving you are getting relaxed and comfortable
-
You do not need to know where the cloud is taking you to, just calm
down and enjoy this moment
-
Inhale the fresh air from the sky, and exhale the air through your
mouth
-
The cloud is drawing closer to your office, and soon you are
floating above the roof of your office.

- You feel calm and relieved even as the cloud lowers you to the
ground and as you get down to feel the earth beneath you
-
You feel the earth beneath you is becoming soft, as you feel
like sinking into the ground

- You feel comfortable walking on the ground, as you keep
walking your office
-
Now that you are in your workplace, imagine that there is an
elevator. You get into this elevator, and as this elevator goes upward,
you feel relieved. The more relieved you feel, the calmer you are.
-
In this elevator, you feel you are in a different world entirely. You feel
this sensation, even more as you enjoy this moment
-
The elevator is in front of the board room, and as you walk out of the
elevator, you feel the ground soft, and you feel like sinking into it
-
You walk on the ground comfortably and walk into the board
room
- Imagine the board room is dark, with nobody in there
-
As soon as you take a seat, the light comes on, and you feel even
more calm and relieved
-
In this board room, you begin to hear a solemn song playing. You
feel calm, and relieved
-
You begin to let go of the awkward and overwhelming feeling
you got from the last board meeting. As you breathe in slowly and
hold your breath, you let go of the resentment you have towards your
colleagues at work.
- You feel good and cozy as you let go of these issues, like anger,
disappointments, and struggles.
-
Take another deep breath in and out, and enjoy the song
playing in the background

- You are feeling calm, and relieved
- Now, shift your attention towards your mind. Search inwards
your body and mind, and find the intentions of your heart.
You begin to see the fears you have towards your next project
- Stand up from your seat and walk around the board table. As
you walk around, you feel calmer and comfortable

-
In this room, there are 12 chairs, and you begin to count each chair
and touch them.
-
You touch the first chair and count. As you count, you
become calmer and more relieved. Then you touch other chairs,
from the second to the fifth chair, to the eighth chair. You realized
you are calmer as you count more numbers.
-
You count the last number, 12 and you feel like a load was lifted off
you. You return to your seat and sit calmly
-
Your eyes are feeling heavy, so you rest your head on the table to
catch some sleep. You are about dozing off, but you are awake
because you feel a cold hand patting your shoulder.
- You look up and see the man looking at you and smiling. He says
hello and welcomes you to his world.
-
You look around and wonder what he means, he tells you not
to be afraid but rather trust in what he has to say to you.

- He asks you to take a deep breath in and out, he then asks
you to rest your back comfortably on the chair.
-
As you sit comfortably, he asks you to focus on your mind,
and say out the first issues your mind brings to you. You close your
eyes and do as he said; the first thing your mind brings up is about
your relationship with your boss.
-
You feel calm about the selection, and you are beginning to
drift into a sleepy state.

- The man snaps his finger and you wake up.
-
He tells you to write in a paper what 5 things you like about your
boss and 5 things you dislike about him. He also asks you to write 5
ways you can help your boss become better.
- As you write this, you become calmer, you are smiling and you are
beginning to imagine yourself and your boss having a long and
interesting conversation the next day.
-
You write it all, and the man asks you to keep it. He smiles at you
again and walks out of the room.
-
You are feeling unusual, and good about this, but you are stuck in
the conference room
-
You walk out since feeling relaxed and calm; you get into the
elevator to take you downstairs. As you go down, you are beginning

to have slight control over your environment, but not fully
- You imagine you are floating back in the sky. You are returning
home, and you still feel the sensation coming from calmness.
-
You are in your bed now, you feel great, and your mind is settled.
You have the solutions to your problems, and you feel slightly awake
and conscious right now
-
You can begin to open your eyes gradually and return back to your
normal activities
- You are fully awake and refreshed, now you can go back to work.
This meditation is an example; you can write your scripts anyhow

you want. You can also choose whatever meditation technique that
goes well with.
CHAPTER EIGHT
SLEEP STORIES FOR MEDITATION
D EEP SLEEP STORY
This story is a bedtime story, which can help you enjoy your sleep
better by allowing you to drift into a deeper sleep. As you listen to
this story, I want you to let your mind and sink into the stories.
- As we begin, take a deep breath in and out.

-
Allow your body to relax and sink into this present moment. As you
breathe in, let your chest rise and fall, and focus on your abdomen to
rise more than your chest rises.
-
Let us begin. Close your eyes, and imagine whatever you hear.
-
Richard is startled as he awakens appropriately, he had
nearly dozed off, and his head had been fallen backward to rest on
the wall behind him. Richard looks around and notices that he is not
the only one dozing off, but other early morning workers around him
are also dozing off and some are catching a few moments of sleep
before they all arrive at their various destinations. However, it looks
like Richard is the only one awake, as nobody had woken up at that
moment.
-
It must be one of those hypnotic moments Richard thinks, he
tells himself, “perhaps I had not fallen asleep at all”. Richard’s day is
always a typically long day. He lives in a flat, in a small town, near
Atlanta where he works. Every day, Richard never misses the
opportunity to be grateful for his life, his job, and his family. He is
always grateful for the beautiful garden at the entrance of his flat,
and thankful the flowers in the garden are blossoming. Despite
Richard’s far home, he never misses the first train to the city; he is
always one of the first persons to reach the train station. Richard
loves to wake early and loves the morning scent that accompanies a
new day.
-
In that train, Richard thinks of his place of work, as he had to
leave the comfort of his home in the early hours of the day, to meet
and of course the new team he will be leading, as the new project
and deadline manager in the company he works.
-
He works in the biggest branding and communications
company in the city, he has worked there for nearly 6 years, and he
is excited about the new promotion of his consistent productive
habits, diligence, and hard work. He started working in this firm,
immediately he finished his studies at the government university with
a good grade. Richard is a jovial person, he knows how to make
people smile, and most of his colleagues confide in him because he
has proved himself a wise and trustworthy man. He has a good
relationship with other staff, likewise his boss. Richard enjoys the
company of the people he works with.
-
However, something within Richard contracts and feels
overwhelmed each time he thinks about work and walking into his
office. Each he is welcomed by the receptionist, he watches how the
overwhelming feeling wraps him up, and sometimes watches it as it
leaves him.
-
He has a feeling something is not sitting right with him. He
arrives at work 7’ O clock am that morning and says hello to others
as he walks in briskly into his office. He planned to start his day
early, so he can finish up on time and enjoy the rest of the day in
calmness and relaxation.
- He wears his thinking cap and gets his fingers to work, typing
reminders to other departments about the various deadlines at hand,
and also replying messages sent in by both their old and established
clients, and new clients.
-
Sometimes, when it is afternoon, and others are yet to return
from their lunch, he takes a break from work, by researching on

places he can visit for his sabbatical, places like Paris, England,
Mumbai.
-
Unusual of him this morning, he is busy working on a start
up company based in Mumbai. As he types, his boss gently

interrupts him by saying hello. Then she continues shortly after
Richard replied
-
“Richard!” She says. “I have been thinking. I would really
love us to get to know the team in Mumbai on a personal level, I will

like to send you there to meet our clients and represent our
company. I believe there is a potential and opportunity for a strong
and valuable relationship.” She stops
-
For the first time in a long while, Richard feels very excited,
with his eyes wide open, and he wears a big grin. His boss Margaret
takes this as a yes, and tells him, “You will spend 5 days in the city,
with work, and enough time to spend a bit of exploration and
tourism.”
-
Richard’s mother is an Indian, having grown up in a busy
commercial district like Fort in Mumbai, she relocated to Atlanta after

she married Richard’s father, and only traveled to Mumbai a few
times without taking Richard along, as he was always in school each
time she travelled down.
-
Hence, Richard himself has not been to Mumbai but had
always yearned to travel down to Indian, eat the local meals, dance,
and sing like they do. He is very excited he is going down.
-
Although, the trip was unplanned, yet he would love to make
it down to Mumbai by all means. He got home and began packing

his bags. However, he is not due to leave until the weekend, but he
still tries to contain his excitement.
-
He calls his parents to tell them about his trip, he rests in bed
that night and looks through the window, and sees the beautiful full
moon, shining bright, and illuminating the city. He sees three stars in
the sky; the stars are big and bright. He thinks of the stars in the sky
as himself and his two parents. Planes fly by, and he says, “soon I
will fly in one of these planes”. He has never flown in a plane and he
will be thirty years old next month. He feels very excited; this trip is a
good opportunity for him to fly in a plane.
-
Then he thinks of his childhood, and memories begin to flood
his mind, he thinks of his grandfather, from his father’s side, he was
a secondary school. Richard remembers going into his library to pick
one of his books to read, and also asking him to explain the meaning
of a certain word to him. He felt his grandfather was mystical, how
would ask himself those times, “how could a man know so much on
different subjects?” his grandfather had a knowledge in different
subjects and occupation, his mother most times refer to him as a
genius, but Richard thinks his grandfather knows too much because
he reads always. However, he loved the smell of a freshly printed
newspaper, how he carries each paper around the house sniffing
through the scent with this nose, rather than reading through his
eyes. He is never bothered to know if his grandfather needs to read
it.
- It has been a long time he held a newspaper to read, it has also

been long he felt elated by sniffing a newly printed newspaper.
Richard now reads, unlike when he was younger, although he
spends most time reading sports news, entertainment and business
news on his android phone on his way to work. He begins to feel
unusual and nostalgia about his memories. It has been too long that
he went into his library to read his books, he had always been busy.
-
He remembers the nights he follows his grandpa into his library to
read history about American Heroes, and how he later falls asleep
after a few pages.
-
At this moment, Richard proposes to read a few books from
his library as soon as he returns from the trip.

- Soon, it was weekend, he picks his bag and looks through his
apartment, and he smiles widely and feels his apartment will
be lonely without him, but it was just a short trip and he will
be back as soon as possible.
- On the train to the airport, Richard admires the green
pastures on the outskirts of Atlanta, and he watches how the
sun is shining and wishes the sunray could shine on him even
as he sits on the train. He is still very excited, he feels the
anticipation in his heart, and imagines what Mumbai will
look like, he has the whole weekend to explore the city of
Mumbai, before meeting his clients on Monday, he also
imagines if his client will be hospitable.
-
His flight is just a few hours long, and as the plane flies
through the clouds, he sees the earth, the tiny houses which must be
a skyscraper. He sees the clouds disappearing and appearing as the
plane moves in the sky. This moment gives him joy, and he
remembers as a child, he wished he had wings and was able to fly
so high up in the sky. Even in his dreams, he saw himself sprawling
his wings and reaching for the sky
-
Richard laughs at himself for this memory, how could he have
wished to have wings, and fly in the sky. Perhaps, his childhood
dream has finally come to pass.
- The plane lands in the evening, and Richard makes his way into
the center of the city. His attraction is drawn to a big bookshop
located a few miles to the airport. He smiles at himself and tries to
walk into the bookshop, but he needs to check into his hotel.
-
He checks in to the beautiful ancient hotel in the city, the
hotel has been existing long before he was born, he is certain his
mum will know the hotel or must have heard about the hotel while
growing up.
-
He walks through the stairs and gets into his room. The room
is on the second floor. His room is designed with modern touches,

beautiful and immaculate, it is obvious the hotel has been renovated
a couple of times to allow the design flow and suit the taste of this
generation. He takes a deep breath in and releases a sigh as he
breathes out. The room has a balcony, where the cool evening air
can be felt, and the city’s beauty can be seen at night.
-
Richard walks to the balcony and looks into the city. The sun
is beg inning to set, and he can’t wait to start exploring this city.
Richard wanders through the narrow streets, and markets, he walks
to a beautiful restaurant and sits at the entrance. He watches how
people walk into the restaurant in twos and threes. He watches how
a young man and woman walk into the restaurant holding each
other. He thinks they must have been lovebirds; his mind travels
down to the first time he took a part in a drama at school. He had
fallen in love with a girl in the drama, and he needed to propose to
her, so he took her to a restaurant, unfortunately, she did not accept
his proposal because he was unemployed. Richard smiles at
himself, perhaps the drama had changed his opinion about a
relationship and settling down.
- He feels lost in his place, as he walks through every street. He

takes each step, with no concern, or worries. He knows for sure that
his adventure is giving him a different feeling. He walks and reaches
the books shop he had passed by during the day. He goes into this
book shop and walks through these bookshelves; he sees books of
similar titles and new titles. He begins to feel elevated, and totally
different about this bookshop. He has not felt this way in a long
while, so he sits on the tiled floor of this book shop and reads a
poetic book, above love. As he reads through each line, he yearns
for a different feeling, he yearns to feel loved, to travel into the love
island and never return. He feels different, as he reads, Richard feels
totally different from which he has always been.
-
He returns home and sleeps soundly and deeply. The drifts
into a sound and relaxed state, as soon as he lands on his bed. The
weekend is finished, and Richard wakes up late on Monday.
However, he finds himself been reminded about his meeting by his
Google calendar and packs his laptop and heads to the office. He
meets with Sam the company’s founder, who introduces him to his
team members. They talk about different brands and properties, but
Richard’s mind was elsewhere, in the pages of the book he left in the
bookshop. The meeting ends and Sam thanks him for making it to
the meeting. Richard also thanks to him in return, and he returns to
the hotel to pack his bag, and enjoy his last evening in Mumbai as he
returns to Atlanta the next day.
-
He feels different and sad about his departure; he struggles
to place his fingers on why he feels that way. He sits at his balcony
on the last night and watches people walk in the streets, watch car
honks. His mind travels back to the last page of the book he had
read the previous night. He wonders if he can find love as it was
written in the lines of the book, if he can feel what was expressed in
the pages of the book. He ponders on this thought, and stands up to
lie on his bed, “tomorrow is a long day” he said to himself
- He lies on his bed, and closes his eye, he imagines how his
grandfather had expressed his love to his grandmother, and how his
father had proposed to his mother. He wonders if his father ever took
her to a restaurant, with a rose in his hands to propose by kneeling,
he thinks of how his mum must have felt when his father expressed
his mind. He wants to know if his mother received flowers from his
dad, or letters, or gifts. As he ponders on it, he drifts into a sound
and deep sleep.
-
Richard wakes up as the call comes in from the receptionist,
asking if he will still check out by 12 noon. He looks at the time and
sees it is past 7am, and his flight is at 8:30am. He rushes into the
bathroom to take his bath and heads out to the airport as soon as he
dressed up. He got into the plane and feels his body calm and
relaxed. The plane takes up, and he sees the large bookshop with a
red roof becoming tiny.
-
He takes a deep breath in and out and sighs as he closes his
eyes. He sees the bookshelf, and the books arranged in it, he sees
himself taking the poetry book. As he read through the pages, he
sniffs through the pages of the book and feels a sense of
accomplishment from his trips. He hears the words of his
grandfather, “when you find your soul mate, the expression would
not be a problem”. Richard smiles as he now understands what his
grandpa meant by those words. He now understands why he
yearned for Mumbai; it was definitely a magical place. He arrives at
Atlanta, and goes home, he feels the loneliness in his house, he
walks into his library, and he realized he had not even bought any
new books for 2 years. He is grateful he made the trip, and soon he
feels he will find love. Richard lies on his bed, as he feels the
softness in his bed and pillow. He feels himself sinking into his bed,
as gradually drifts away; he wants to have his last adventure as a
dream. He can only hope it can happen.
-
He begins to go deeper into a relaxed and sleepy state. He
cannot control his mind as his mind becomes sleepier each moment
he breathes in and out. His breathing is slower, and he is more
relaxed than the beginning.
- Richard is now fast asleep; nothing matters to him any longer

-
As you hear my voice, I do not want you to struggle to know what
next will happen to Richard. I want you to release your mind and let
go of everything
-
Begin to relax, and sleep comfortably. You are sleeping now,
and nothing ca distract you. You are in a deeper state of sleep, and
you are feeling the sensation from your sleepy body parts. Your mind
is quiet and you are fast asleep right now.
S LEEP STORY FOR CHILDREN

This story and meditation will help your children or your child have a
sound sleep by allowing your child to imagine the characters of the
story.
-
The title of the story is dragon story time and I believe you will enjoy
too
-
As you listen to this, I want you to focus your mind on breathing and
peacefully sleeping at the end of this story. I also want you to
imagine everything you hear from this story.
-
Let’s begin; I want you to breathe in and out right now. You will
breathe out as if you want to blow your mind away. I want you to
breathe out like you are blowing a balloon.
- Take another deep breath, blow the breath out and relax.
-
Again, breathe in and blow out your breath, remember you are
blowing your breath out like a balloon.
-
Close your eyes, and I want you to imagine the room you are
present. I want you to imagine what this room looks like, and what is
in the room.
-
Everything looks and feels the same, except for one thing,
there is an unusual sound, the sound is not scary, and it does not
sound familiar. This sound is still playing, you like the way it sounds,
and you wonder what sound it is, or where it is coming from.
-
You hear the sound rattle, rattle, rattle, again, and you wonder where
this sound is coming from.
-
You are curious, and you want to know what that sound is, so you
pick up your toy or doll, and walk towards this rattle sound.
-
You are looking for the rattle sound, and now you are standing in
front of your kitchen door, you keep hearing the rattling sound, and it
is louder inside the kitchen.
-
You hear this sound, and it is coming from the refrigerator. You walk
closer to the refrigerator, and you keep hearing rattle, rattle, rattle.
- You are not scared, so you want to know what it could be, and you
open the fridge door, and you feel cool air all over your hand.
-
Inside this fridge, you see a carton moving, and the rattle
sound is still coming out of it. You open the carton, and you see eggs
inside the carton. You notice that one of the eggs, the one on the
center of the carton is shining, and different from other eggs, so you
pick it up with your hands.
-
As you hold it with your hands, you hear and see a cracking
sound on the shell of the egg. You are scared now, so you throw the
egg on the floor, and boom! Like a surprise gift, you are standing
before the most amazing thing you have ever seen.
-
Right now, there is a beautiful baby dragon, shining his eyes
at you. Although you are scared because it is a dragon, most adults

have told you dragons are scary. But no, this dragon is your own.
Your very own that only needs you to tame it and feed it.
-
This dragon starts smiling at you, although it is looking at
everything in the kitchen strangely. It is obvious the dragon is looking
for something that looks like it. You are a brave child, so you walk
boldly towards this dragon to carry the dragon in your two hands.
-
As you walk closer to the dragon, you hear the dragon make
a ‘squash’ sound that seemed like, “I am hungry”. Luckily, you know

that the dragon’s favorite food is a freshly made sandwich. You are
excited about the dragon, so you open the fridge happily and take
the butter from the fridge, get flour and you are ready to make your
dragon any kind of sandwich.
-
You are making the sandwich and cutting it into pieces for
your new friend to eat.

- When you hold one sandwich in your hands, the dragon
jumps up by gulping it with all his strength.
-
You feel his tiny pink tongue as they scratch your fingers, and
this scratch is almost like a bite, but you giggle as your dragon jumps
up to eat from your hands until all the sandwich is gone.
- As the sandwich finishes, the dragon yawns hard, and you smile as
you rub his head.
-
As you rub its head, it feels sleepy and you carry your dragon and
rub it’s back properly and lovingly.
-
In your arms, the dragon sleeps soundly, and it snores hard
and loud. As your dragon is sleeping, something amazing begins to

happen. Your dragon begins to get bigger, and bigger. You see its
wings gets larger, it's head too, and your dragon is already too big
for your arms to carry. You put it down and watch as your dragon
grows bigger.
-
As it gets bigger, you know it will get bigger than the refrigerator and
maybe the cooking gas, so you quickly push the dragon outside
through the window.
- Your dragon is still sleepy, and you watch as your dragon is getting
bigger and bigger. Soon, your dragon opens its eye, and you ask
him, ‘can you fly?’
-
‘Of course, I can fly’ he replies. ‘I am a dragon after all, and
dr agons fly’. So, you run out of the kitchen, to meet your dragon,
who is already as big as a car, and say to your dragon, ‘show me
how you fly?’
- The dragon nods and flaps its wings. As it flaps its wings, a
different wind I seen, and flowers are blown away.
-
He flaps its wing again, and soon you see the dragon on the
tall tree close to your house, you shout and ask if it can fly higher,
and it nods and flaps its wings, and boom! Your dragon is on the roof
of your house.
-
You laugh and jump excitedly, and then your dragon starts jumping
as soon as it sees you jumping. You shout at it, ‘don’t break
anything’ and you see your dragon flying down
-
It asked, ‘will you come with me?’ You nod your head excitedly and
giggle as you find your way to your dragon’s back.
-
You take a deep breath as you sit on your dragon comfortably,
and at the end of your exhale, you sigh. Your dragon takes a big
move and lifts its legs from the ground, as it flaps its wings. Each flap
makes you go very high above the ground. As you fly higher, the
ground, your house, and your parent’s car become very tiny.
-
You smile and laugh because you know you and your dragon
will have a good adventure. You notice the way your dragon dips and
floats on the air; you also watch how your dragon flaps its wings in
the midst of birds in the air. It flies across a big black bird, with a
white peck, and the dragon tells you the bird’s name is eagle.
- You laugh and spread your arms wide open, you feel great and
happy, as you inhale the air from the sky and also try to touch the
clouds. The clouds are soft, most times your dragon passes through.
-
How does it feel to fly? Hold your dragon’s neck and keeps flying
and enjoying this ride.
-
Now, your dragon flies higher than the clouds, even up in this
sky, you can hear the squashing of other dragons, and other children
laughing. You realize the dragon had brought you to the dragon
rider’s clubhouse. Insidethe island, there are alot of dragons and
children. These children are playing games, while the dragons are
squashing. You are also excited about your new findings. You jump
off your dragon and decide to join these children. You know they will
be excited to see you, and also want you to play with them.
-
As you play with other children, your own dragon, who is most
beautiful and youngest of them all, is also playing in the circle of its
friends; the other dragon family.
-
The other dragons laugh and flap their wings. One of the
dragon riders in the house ask if they can have lunch at your house,
and you agree. So, the other dragon riders hop on their own dragon,
as you hop on yours. In no time, you are up in the sky, enjoying the
ride home, with the different color dragon riding in the sky also.
-
You lead the way to your house, and these dragons flap their
wings each through the cloud and sky. Soon, you arrive home, but
you still wish the journey was farther than it is. Your parents are
waiting for you as you get home, the moment you jump off your
dragon’s back, you lead your new friends to the garage to keep their
dragons in there.
-
Your new friends follow you into the sitting room to meet
your parents, you introduce them to your parents, and you walk into
the kitchen to make enough pancakes for you and your new friends
and their dragons.
-
You can also take a deep breath right now, and imagine what
activities you and your friends will do as soon as you all eat your
lunch.
-
One of the dragon riders said, ‘let’s watch cartoon’, while
another said, ‘let’s read a storybook’, while the last person said, ‘we
can do anything, but our lunchtime is gone, I think we all should
return home before our parent’s start searching for us’.
-
Your new friends all nod their heads. They are not happy they
have to go home without playing any game in your house, they all
walk out of your sitting room one after the other, to the garage to
take their dragon.
-
You hug each of them and promised them lunch the next day. They
all are happy and promised not to be late for lunch.
-
You watch as they hop on their dragons and how each dragon
flaps its wings and fly up into the sky. You giggle as each of these
dragons, and their ride flies higher than you. You wish you can fly
high in the sky again, but it is almost night and you need to go to bed
now.
-
You need to first clear the dishes, and feed your own dragon before
going to bed
-
You run into the sitting room still feeling excited, you clear the dishes
and wash the dishes, you also throw the trash away.
-
You take a deep breath after doing all of these, you have also fed
your dragon and it is time to go to bed.
-
You go into your room, lay your bed, you lie in it. You feel
comfortable in it, as you begin to sink into your soft bed.

- You take a deep breath, and breathe out slowly.
-
You begin to imagine all that happened during the day, and
how your dragon is sleeping so soundly. You see the big tree waving
its branch, and you want to know what it feels like to be high up there
on a tall tree. It is night time already, and the door is closed. You
begin to smile as you are excited your adventure continues
tomorrow.
-
You are drifting away slowly, and you are beginning to feel
sleepy.
- You try to find a name that will suit your new dragon, but the
more you try to find a name, the sleepier you become.
-
So, you close your eyes and allow your mind to drift away,
you allow your body to be relaxed. You are beginning to fall sleep;
you do not know what is going on around you anymore.
-
You are no longer concerned about naming your dragon. Your mind
is becoming sleepier and less busy. Everything about you is calm,
and you are in a deeper state.
-
You do not need to open your eyes now; you don’t need to find out
why your body feels relaxed
-
Just enjoy this moment, as your breathing is becoming slower, and
your mind is drifting. You are asleep already. You will wake up
tomorrow feeling refreshed and relaxed.
Meditation is easy for you now knowing how it is done, or you have
the right scripts to your preferred meditation techniques. You can
also create your own style based on the examples, scripts, and
techniques written in this book.
CHAPTER NINE
AFFIRMATION FOR MEDITATION
The good thing about affirmations is that it resonates with who you
are, and what you believe in. Affirmations might seem like empty
words with no power, but they do have great effect on your body and
emotions when you use them well.
Affirmations can be used to meditate, and in this chapter, you will be

learning how to use your affirmations to meditate properly.
How do you create your own affirmations?
Focus on what is available, and not what you are looking for, -
or what you don't
have. For instance, you want to formulate affirmations on relaxation.
You should say, "I am relaxed easily”, instead of “I will not be tired or
weak"
- Ensure that you create affirmations in your present moment.

"I am happy, and have a sound mind" rather than "I will be happy"
The use of affirmation for meditation is in tow forms, the first is to
recite the affirmations, while the second is the use of beads.
Affirmative Mantra
This is simply reciting these affirmations like mantras.
How to get started
Take your time to sit down comfortably.-
-
Focus on your whole body. Your senses. As you focus on your body,
scab your body thoroughly and create an affirmation.
-
You can start by saying words of how comfortable you are right bow
"I am comfortable, I am safe"
As you say those words you are coming into the realization of what it
feels like to be comfortable. Let the words sink into your inner space,
and begin to feel the sensation of comfort and safety.
-
At this point, I want you to imagine and remember all those
who have told you words that are similar to comfort and safety. The
last time someone mentioned about safety, how did you feel? Did
you feel loved? Safe or even comfortable?
-
Begin to allow the sensation that comes from these
affirmations make you feel comfortable

- Imagine those things that make you scared, and then begin
to let go of those things. As you are letting go of them, you are
feeling comfortable and safe.
Mala Beads Meditation
Mala beads are great to recite your affirmations. The bead makes it
easy for you to count between your right thumb and middle finger
slowly. As you roll over each bead, you recite your affirmations
silently, or in your mind. The Mala beads meditation technique is a
very easy technique that is calm and prevents distractions.
BEDTIME AFFIRMATIONS FOR DEEP SLEEP

The effect of the bedtime affirmations is to prepare your body into a
positive state of sleep, and also feel good when you are awake.
Steps for bedtime affirmations
Choose your favorite position, you might choose to lie in your -

bed, or sit down on a mat with your legs crossed, or sit on a chair. I
will advise you to lie in bed.
-
Choose the affirmation that is closest to your situation. You want to
sleep right now. Affirmation like, "I will have a sound sleep tonight"
"As I get into my bed, I will get into a deep sleep immediately"
"As I close my eyes, my body is willing to sleep, because sleep helps

me stay refreshed"
"I am comfortable sleeping with my lights off, and with my bed soft"
"My body allows me to sleep and relax because it helps me start

creative"
You can pick any of these affirmations, or formulate your own
- As soon as you find the affirmation that resonates with you, recite it
silently, yet like you mean it
-
Recite it slowly, and if you are using the mala beads, you can
start by saying each word slowly and counting each bead between
your thumb and middle finger.
- Feel the energy and sensation that comes from these words
- As you speak those words, begin to imagine what they mean
When you say, "As you get into your bed, you will fall asleep easily",
imagine yourself falling asleep.
-
Close your eyes still, and do not open it. As you begin to imagine
and visualize whatever you are affirming, you will get into sleep
easily
- Repeat the affirmation 10 times, and count between the beads all
the time
-
Repeat affirmation until you feel sleepy enough or your eyes heavy.
Here are 10 different affirmations for sleep
- I have the ability to fall into sleep easily after today's work
-
As I lay in bed, my body becomes released and relaxed to drift
into a deep sleep

- I am grateful for each second and minutes for today
- I am grateful for my eyes and eyelids that fall asleep easily
- I allow my body to be free from tension, so I can be relaxed
- I let go of my worries and fears as I lay down to sleep
- Tonight, I will enjoy a sound and deep sleep
-
I have the patience to allow my body to relax, and drift into
sleepiness and relaxation

- Relaxation is mine to enjoy
- Sleeping is easy for me as from tonight
MEDITATION AFFIRMATIONS FOR RELAXATION

A positive affirmation for relaxation helps you to unwind stress, and
relax easily. All you need is the right affirmations. You can create
your own affirmations yourself. I will tell you 20 affirmations to help
you relax.
-
I create awareness of my body and mind, and this will help
them to relax
- My mind is calm
-
There is a presence of relaxation, and comfort in my body and
mind
- I let go of every worry in my mind, and I call forth relaxation
- I am grateful for all that happened at work today
- I forgive all those that wrong me, and I am happy that I can
forgive them
- I am energetic
- As I close my eyes, I release every tension in my muscles
-
When I breathe in, I breathe in comfort and relaxation; when
I breathe out, I breathe out tension and anxiety
- My mind is filled with joy, there is no anxiety around me
- I am calm and happy
- I have enough time to relax and release tension from my body
- I can feel the sensation of relaxation in my body
-
I am beginning to get relaxed and relieved for stress and
anxiety
- I feel good as I let go of my concerns
- I find it easy letting go of fears
- I am in a peaceful and relaxed state of mind
-
My shoulders are relaxed, my face is not tensed, and my
wrists are relaxed. All my body parts are relaxed

- My brain is willing to allow me to relax myself
- I receive strength from nature as I breathe in
- I am always relaxed at work
AFFIRMATIONS FOR ANXIETY

Affirmations can reduce anxiety and stress.
20 affirmations for anxiety
I am calm and cool-headed -

- I am deeply in love with myself
- I am free from both physical and mental pressures
- I am confident about my skills. I can solve problems easily
- I live in peace, and I am free from tension
- I am a social being, and I enjoy meeting new people
-
I am positive about my future. I believe it is filled with
happiness and joy for me
- Nothing frightens me. I have the strength to fight my fears
- I forgive those who wrong me easily.
- As I breathe in, I am positive my day will be wonderful
- As I start my day, I will find happiness in each minute
- I acknowledge my friends, and I enjoy their friendship
- I am happy about life
- My best days are here already
- I am positive about my clients and business
- I am free from anxiety and fear of the crowd
-
Today, I acknowledge that I have the strength to win a new
contract. I am a winner
- I have control over my life, emotions, and struggles.
-
I am at peace with everyone at my office, my families and my
friends
- I am becoming a better person, I have a better relationship
with others, and I love myself better.
Guided Affirmation Meditation for Anxiety

Get into a comfortable position; preferably you should sit on-a chair,
with your feet crossed.
- Breathe in slowly, and deeply. When you are anxious, you breathe
will be quick and fast. When you take a slow and deep breath, you
are reducing anxiety and panic little by little.
-
After taking a deep and slow breath. Take a pause, and have a
reflection on your thoughts, your life, and all that happened during
the day.
- As you do this your mind begins to get flooded with thoughts,
worries, and questions.
-
Tell your mind to stop. Speak up, like you are giving a
command.
- As you give this command, you feel your mind starts
releasing these thoughts and worries. You begin to feel the
sensation coming from a blank mind.
-
Now that you feel your mind is blank begin by organizing your
thoughts
-
As you organize each thought, say a word of affirmation to each
thought.
-
For instance, you begin organizing your thoughts by making paying
off bills first.
-
As you organize your thoughts, begin to affirm positively. "I am in
control of my finances"
-
Each time you recite your affirmations, think of it. Close your
eyes and imagine what it feels like to be in control of finances.

- At this point, let go of every negative thought in your mind.
You are still closing your eyes, so I want you to think of those
times you were able to manage your finance properly. I want
you to imagine the last time you paid your bills early, and
how you felt.
-
Now, you are feeling better, and you are no longer anxious about
your bill. You shift your attention to your mind and continue arranging
your thoughts.
-
Perhaps your second thought is about your relationship, you
are anxious about the end.
- Think positively about your relationship, think of the good
things and times you have spent with your partner.
-
As you do this thinking, you are reminded that you have a beautiful
soul and a wonderful smile.
-
You begin your affirmations with those things you remember.
I have a beautiful soul and smile" "I love myself and I find it easy to
let go of my failures"
"I acknowledge my partner, and I am grateful for the love we share

together"
"I love my partner as I love myself"
- At this point, you should understand each affirmation you are

saying and let it resonates with you. You begin to imagine the first
time you met your partner, and how you smiled at the person. You
are also reminded that loving yourself in the key before loving others.
-
Now, you have released the tension and anxiety from your
relationship. You feel very much better than when you first started
-
You shift your focus on your mind, and you keep organizing your
thoughts.
-
You remember you had a sour argument with your boss
during the day, and you feel angry about it

- Take a deep breath slowly and breathe out with a sigh
-
You feel comfortable, and as you breathe out your anger is released
- You begin your affirmations by saying
"I have a sound mind, and I am lovable"
"I released every tension, anger, and anxiety in me" "I am intelligent,
and I am not inferior to anyone"
"I am wise, I have the skills to solve problem efficiently"
"I am strong, and I have the strength of the eagle" "I only allow
positive words and thoughts in my mind"
"I am not affected by negative thoughts and words from other people
around me"
-
As you recite these affirmations, take a deep breath after each
affirmation. After taking a deep breath, imagine what it feels to have
a sound mind and be lovable.
- Imagine you approach your boss the next day, and every
disagreement is resolved.
-
Imagine you are acknowledged as the best staff at the end of
the year.
- As you imagine all of these, you begin to see your fears and
struggles go down to the earth. You are beginning to feel
happy right now.
-
You shift your focus on your mind to organize the next thought. You
are worried about your next trip. You do not know how the trip goes,
or what will happen
- You start your affirmations by saying
"I am grateful for nature, the sun, the moon, and the stars"
"I am happy I am making this trip, and I believe my trip will be
beautiful"
"I allow my body, and mind to enjoy this trip"
"I am patient with my body to feel comfortable in this trip" "I am a
social being, and I find it easy to create a friendship with new
people"
"I am lovable, strangers will love"
-
As you begin, each of these affirmations, remember to take a deep
breath in slowly and breathe out with a sigh. As you do this, begin to
analysis and imagine each affirmation
-
Imagine you are on a plane, and your seatmate also loves what you
love. He/she shares the same value as you
-
- Imagine your host has a wide smile and big arms. As you arrive at
your destination, your host welcomes you with a big hug, wraps your
shoulders in her arms.
-
As you imagine these things, you feel comfortable, and anxiety is
released in your mind
-
Shift your focus to your mind, and look into your mind to see if you
still have thoughts that have not been arranged.
-
If there is none, take a deep breath in and out and smile widely
-
If there is, you should continue reciting affirmations for each of your
thoughts
-
Shift your focus on your muscles and body. You have been
anxious all day, and your body is tensed up.

- Shift your focus on your toes, and feel it tensed. Take a deep
breath in and out and feel it released
- Begin your affirmations by saying
"I allow my body feel comfortable"

"My body releases any tension, tiredness and pains"
"I enjoy a calm and soft body, and as I breathe out, I feel every
tension in my body released"
"I am not tired or anxious"
As you say these affirmations, you can start by affirming about each
of your body parts
"My shoulder is broad, and I release the tension in it" "My toes are
small and tiny; I allow my toes to go into relaxation"
"My mind is sound, and I am not anxious"
"I release the tension in my legs"
"As I stand and walk on my feet today, I feel comfortable"
As you say these affirmations, you feel every tension left in-your body
been released.
- You have just let go of every anxiety in your mind and body
AFFIRMATIONS FOR A QUICK REST AT WORK
You can also meditate while you are at work. Meditating at work
helps you feel relieved from stress.
Steps
- Sit on your chair, and get comfortable on this chair

- Close your eyes, and breathe in deeply and slowly
-
Focus on each of your breath, and enjoy the sound that comes
out from each exhalation. Feel the sensation that comes with
breathing in and out
- Allow your mind to settle, and feel comfortable
- Begin your affirmations by saying
"I am ambitious, and career-oriented"

“I am making efforts to make my dreams come true"
"I love my work, and I enjoying doing my dream job" "I have the best
team, and we all will achieve great goals"
"I am energetic and positive about my work"
"I allow my dreams to motivate me"
"I enjoy working, and I feel relaxed after each work"
- As you recite these affirmations, you let these affirmations resonate
with you.
-
You imagine what it feels like to get to the top of your career,
to be the best staff, and get your ambition ready

- You feel really good, and happy.
- You take a deeper breath, and sigh when you exhale
- You continue these affirmations for the next 2 minutes
- Take a deep breath in and out after you are done affirming
-
Now you are ready to get back to work, you are feeling refreshed
and strong. You have just de-stressed yourself
CHAKRA HEALING: THE
MINDFULNESS MEDITATION GUIDE
TO AWAKE THE THIRD EYE WITH
PRACTICAL EXERCISES TO
BALANCE YOUR LIFE’S ENERGY.
INTRODUCTION
Before technological disruptions in the fields concerned with human
wellbeing, chakras were the go-to elements for many cultures when
concerns arose. Chakras were used for many different reasons
ranging from physical use to psychological use to emotional use, and
even spiritual purpose. They could be easily interpreted and offered
insights into the reasons why people act the way they do. The
knowledge of the human being accorded the ancients the power to
ascend to higher levels of consciousness and fix problems too
complicated for the civilizations of their time.
The knowledge has remained over time, unchanged, the same —

and even you can become a carrier of it. This book is aimed at
enlightening you about the energy within you, and how this energy
can be harnessed for well-being in all areas of your life. It gives you
an understanding of why things happen and how best to approach
problems and tackle them. For this reason, the knowledge of
chakras is a must-have for everyone who craves a better chance at
life.
CHAPTER ONE
I NTRODUCTION TO CHAKRA
Chakra is a term used to describe the different focal points located in
the “subtle body,” which was used in many different ancient
meditative practices, collectively known as Tantra, or the inner and
esoteric cultures of Hinduism. The concept of chakra can be found in
some of the earliest traditions in Hinduism, although disparity does
exist across the varying Indian religions. A variety of texts in
Buddhism point at about five chakras with consistency, although in
Hindu-related sources, the count is usually six, seven sometimes
even. It is believed that the chakras are deep-seated in the physical
body of all humans, also though they can be traced to the context of
spiritual and mental divides. As it conceptualized in modern
interpretations, networks of electromagnetic forms, the exact variety
and degree of which arise directly from the combined average of
both negative and positive “fields,” thus resulting in the complex
known as Nadi. In the Kundalini form of yoga practice, the
techniques of kriyas, mudras, breath exercises, mantras, bandhas,
and visualizations are aimed at changing subtle energies via
chakras.
In a lexical sense, chakra is an Indic reflex associated with the

primitive Indo-European form /kwekwlos/ known as cycle or wheel.
Chakra can be used in a literal sense as it can also be applied
metaphorically. Take, for instance, in verse 1.164.11 of the Rigveda
hymn, and penetrating as far as early Vedic texts, there are lines like
“wheel of Dharma” and “wheel of time.” In Buddhism, particularly
Theravada, “cakka” — a Pali noun means “wheel.” This explains why
the Buddha so famously, in the central Tripitaka, refers to the “wheel
of dharma” or “dhammacakka,” implying that they said dharma,
similar in its practice, has to bear the signs peculiar to the
impermanent dispensation. The Buddha taught about the freedom of
cycles within and around themselves, whether it to be emotional,
karmic, cognitive, reincarnative, or liberative.
Another point of view in Ja inism considers the term chakra to imply”
wheel” and shows up in several contexts of its historical writings. As
in a host of Indian religions, chakra in Jainism esoteric theories was
conceptualized like those of the Buddhisagarsuri implies a yogic
center of energy.
H ISTORY OF CHAKRAS
Historically, the term chakra first appeared in the Hindu Vedas,
although they weren’t at the time defined with the concept of psychic
energy wheels. Instead, they were described as “chakravartin”
otherwise known as the king who moves the wheel of his empire in
every direction from a center point, implying his power and influence.
A popular iconography used in the representation of chakras can be
traced back to the five symbols of the yajna — the Vedic altar of fire.
The five symbols are a dumpling, a circle, a half-moon, a triangle,
and a square.
In the Rigveda, hymn 10.136 mentions a renunciate Yogi along with

a fake name known as Kunamnama. A literal translation shows this
to mean, “she who is bent or coiled,” indicating one of the several
engraved esoteric riddles and enigmas of the Rigveda, as well as a
minor goddess of the time. Scholars such as Georg Feuerstein and
David Gordon White both suggest that the name might be
associated with the Kundalini Shakti, and an open overture to the
esoteric terms which would emerge later on in Upanishad, a Post-
Aryan Brahmanism. In the classical Upanishads peculiar to Hinduism
in the first millennium BCE, breath channels or Nadi were
mentioned, but no theories related to psychic energy chakra was.
According to David Gordon White, the latter wasn’t introduced until
the Buddhist texts of the eighth century CE, in the form of hierarchies
of inner energy circles, as in the Caryagiti and Hevajra Tantra.
These hierarchies are known by several names like pitha, meaning

mound, Padma, meaning lotus, and cakka. The Buddhist texts of the
medieval era make mention of four chakras alone, although Hindu
texts of a much later time like the Kaulajñānanirnaya and
Kubjikāmata broadened the list to include more chakras. Georg
Feuerstein, in sharp contrast to Gordon White’s account, stated that
the early accounts of Upanishads in Hinduism indeed make mention
to cakra in the concept of psychospiritual vortices, as well as other
terminologies seen in the Tantra like Nadi — energy bearing arteries,
and Vayu or prana — life energy. In an account by Gavin Flood, he
mentioned that the historical texts don’t contain theories about
kundalini-style yoga and chakra, even though these terms were
present in ancient Vedic texts in a variety of contexts. In the concept
of several different energy centers (numbering four or more),
chakras are present in Buddhist and Hindu texts of the medieval
period.
In itself, chakra formed a significant part of the esoteric theories of

the medieval period regarding psychic and physiological centers that
emerged across all Indian cultures. The theories were of the opinion
that human life existed simultaneously in two parallel dimensions. On
the one hand is the psychological body, encompassing the mind,
emotions, and non-physical body, otherwise called the subtle body or
sukshma sarira. On the other hand, is the physical body known as
the sthula sarira. While the physical body is pure mass, the subtle
body is pure energy.
The mind plane, also known as the psyche, interacts with and
corresponds to the body plane, and the theory suggests that the
mind and body influence each other mutually. The subtle body
comprises of the Nadi or energy channels, which are linked by nodes
made of psychic energy. These nodes are what are termed chakras.
The extensive elaboration of the theory grew with several
suggestions about there being 88,000 chakras scattered across the
subtle body. There were disparities in the number of essential
chakras present in the body from one tradition to another, but the
range was usually from four to seven.
According to Buddhist and Hindu texts, the basic chakras are

arranged in column formation, running from the crown of the head
across the spine to the base or tail bone, all connected via vertical
channels. In tantric traditions, efforts were made towards the
mastery, awakening, and energizing of the chakras via a system of
breathing exercises overseen and assisted by a teacher. The
chakras were further linked to specific symbolic human physiological
attributes, seed syllables, colors, subtle elements (tanmatra),
sounds, and even deities in some cases. The theories of chakra in
Buddhism and Hinduism share a sharp contrast to the ancient
Chinese system of meridians popular in acupuncture. Compared to
the latter, chakras give reference to the subtle body, in which it
occupied a position, however, with the actual physical association or
well-defined nervous node. The chakras were perceived to be ever-
present in the tantric systems, having high relevance, as well as
seeing as a pathway to emotional and psychic energies.
Chakras come in handy in a specific form of rituals in yoga, as well

as mind to body connections and the meditative discovery of radiant
inner energy, also known as prana flows. The meditation is
performed alongside models — usually mandala or deities, mantras,
extensive symbology, and diagrams. A practitioner carries out the
process one step at a time, beginning with perceptible models to
more increasingly abstract models where the external mandala and
deities are disused, and internal mandalas and inner self are
awakened.
Ideas of these sorts aren’t peculiar to Buddhist and Hindu traditions.

However, concepts that overlapped and coincided with the Buddhist
and Hindu concept of chakra arose in various other cultures around
the West and East. These concepts in both regions were known by
different names like the etheric body, subtle body, esoteric anatomy,
sidereal body, and spirit body.
CHAKRAS: THE CONCEPTUALIZATION
Chakra is a term of old Sanskrit coinage, which translates as “disk”

or “wheel.” The reason for such a name can be traced to the fact that
chakras are perceived to be a prana or life force which moves inside
every living person, rotating and spinning, like a disc or wheel. This
rotating ball of energy is located in seven core areas of the body, and
in a person who is both balanced and healthy, they proffer a proper
balance of energy in every area of the spirit, mind, and body. And
just as all seven chakras provide one with balance, they must be
kept balanced as well. For if even one chakra spins too slowly, a little
too quickly, or is blocked, one’s health will tend to decline.
With the growing consciousness given to chakra in recent times, it is

easy to mistake it for a fad, although it is not just that. According to
early texts known as the Vedas, the system of chakra stretches back
in history to the period 1500 and 500 BC in India. The Vedas are
some of the most ancient forms of Sanskrit literature, and some of
the earliest scriptures of the Hinduism religion. As regards the
purpose of the chakras: all seven of them are intimately linked to a
range of specified organs in the body, as well as spiritual, physical,
psychological, emotional, and emotional states of one’s being. They
also affect every area of one’s life and personality. Contained in all
seven chakras are the “prana” — the greatest, purest form of healing
energy which floats within and around everyone and is responsible
for keeping people vibrant, happy, and healthy.
There is not enough evidence from western science to change

spiritual energy to physical manifestations. However, the study of all
seven chakras as well as their alignment and balance through
whatever means necessary, such as yoga, reiki, or meditation, is
founded in a common belief. A belief that when all chakras are open,
balanced, and in alignment, the energy in the body is in a steady and
consistent free flow that allows prana to move through each one of
them. However, before delving further into each chakra individually, it
is imperative to know and understand the basics of each one.
Each of the seven chakras ’ rotational or vibrational rates are

peculiar to them. They do not all rotate or vibrate at the same
frequency. The seventh chakra, that is, the crown chakra — rotates
or vibrates at the highest speed of all while the first chakra — the
root chakra — rotates at the slowest rate of the lot. Every chakra is
associated with a range of gemstones for a variety of purposes, as
well as a complementary color of its own, both of which stimulate it.
The color of all seven chakras takes after the color system of the
rainbow. They are red, yellow, blue, orange, green, violet, and indigo.
There also exist variations in size and brightness across the chakras.
The intensity and size of each chakra vary according to the stress
levels of people, as well as their physical states, disease level,
personal development, among others.
Should any of the chakras be out of balance, or the energies

blocked, it will slow down the fundamental life force of a person. This
will cause the individual to experience listlessness, depression,
tiredness, or irritability.
Not only will the functions of the physical body be affected, bringing
about ailments, but thought processes as well would be altered,
changing the mind. At this juncture, negative emotions such as fear,
anger, and sadness may descend upon an individual. It is for this
reason, a continuous balance between all chakras so imperative as it
allows for healthiness and a good sense of well-being. However,
should the chakras be opened a little too much, it could lead to short-
circuiting in a person from a load of universal energy, which would
come flooding through a person. On the other hand, should the
chakras be closed, there is no mode of entry for the universal energy
to flow into and through a person well enough, resulting in negative
consequences.
A good many people respond to negative experiences by shutting

down their emotions and blocking a significant amount of energy
flow. Doing this has a negative effect on the chakras and led to little
or no development or maturation of the chakras. As such, whenever
people block whatever it is they are going through, they inadvertently
block their chakra, which, in turn, disfigures from poor development.
When in completely normal functioning, each chakra will stay open
and soon in a clockwise motion to utilize the specific energies
required from the general energy field.
As it was already stated, any form of imbalance in any of the seven

chakras tends to have weighty aftereffects on both the emotional and
physical aspects of an individual. Gemstones and quartz crystals can
be used in the rebalancing of chakric points in the body. When the
balance has once been restored to the body, things will steadily
return to their standard form. It must be wowing how gemstones and
crystals can be used in balancing chakras, but the reason is not
farfetched. According to science, the piezoelectric effect is the
reason gemstones and crystals serve as great tools for healing
chakras. This effect can be spotted in the quartz watches made in
recent times. Gemstones and crystals tend to react to the electricity
that exists in the body of people. And should this energy seem
sluggish, the continual electrical vibrations of the stones will assist in
harmonizing, balancing, and stimulating the chakras.
CHAPTER TWO
THE MAJOR CHAKRAS
THE ROOT CHAKRA
The first chakra in the body is the Root Chakra, whose energy is
linked to the element earth. The earth element associates the root
chakra with grounding and a sense of safety. It occupied a spot at
the last level of the chakra order and served as the base for
expansion in the life of a person.
L OCATION:
The root or first chakra is usually located around the tailbone or the
vase region of the spinal cord. Other corresponding areas in the
body include the pelvic plexus, the first three vertebrae bones, and
the perineum. The root chakra often takes the form of a cone of
energy in representation, which begins from the root of the spinal
cord and descends further down before bending up slightly.
Properties: The root chakra is perceived to have the behavioral

features or functions outlined below:
1) Grounding
2) Survival
3) Basic necessities like self-preservation, food, shelter, sleep,
among others.
4) Foundation and a sense of support
5) Security and safety.
6) Physical identity, physicality and other aspects of one’s self
The root chakra serves as a base on which an individual builds up

their life. It aids a person during their growing phase and offers a
sense of security when exploring other areas of life. The root chakra
is linked to feelings of security and safety, be it physical or in regards
to bodily necessities or situational in terms of financial security and
shelter.
I MBALANCE IN THE ROOT CHAKRA:

When there is a form of imbalance in the root chakra, a certain
amount of deficiencies is to be expected on an emotional level.
Some of these deficiencies occur in terms of:
1) Illusions.
2) Eating disorders.
3) Overwhelming feelings of insecurity.
4) A constant state of fear in which one appears defensive at all
times.
5) Increased cynicism and negativity levels
6) Avarice and greed.
When one has an imbalance in their first chakra, they will tend to find
it challenging to feel secure about everything because they would
interpret things based on their risk potentials. In the end, the crave
for security becomes overwhelming and would change into fear
about things such as shelter, job status, health, physical safety,
etcetera. The primary symptom of blockage or imbalance in the root
chakra may thus manifest as a daunting sense of fear, which is
allowed to direct one’s reactions.
In the same vein, when the root chakra experiences a case of

overactivity, the fear might change into paranoia and greed, both of
which imply the highest degree of imbalance in the root chakra.
Other related symptoms would include eating problems regarding
the control over eating and dieting.
H OW TO OPEN THE ROOT CHAKRA:

There are a good many methods of opening the root chakra in a
person. For instance, one can indulge in a variety of activities that
are both grounding and earth-related, such as cooking and eating
healthy, connecting with nature, hiking, gardening, etcetera. The
general notion is to make efforts towards grooming and growing
one’s roots in an environment that is as safe as it is comfortable.
This can be done in several ways, including surrounding oneself with
earthy tones or things that remind one of stability and nature. If,
however, one doesn’t wish to be stuck in a place, they can do the
exact opposite.
A better and more physical way of bridging the gap between mind
and body, as well as restoring balance to the flow of energy through
the root chakra, is to indulge in yoga, particularly one aimed at
balancing the first chakra.
N AMES OF THE ROOT CHAKRA:

Across various texts and concepts, the root chakra is known by a
variety of names, all of which conceptualize its location and purpose
pristinely. Some of those names are:
1) Muladhara: This is the Sanskrit name for the root chakra. When
translated, it stands for root support, foundation, or base.
2) First chakra: The root chakra is also called the first chakra as a
result of its link with the element earth.
3) Adhara
C OLOR OF THE ROOT CHAKRA:

Every chakra has a color used in its depiction. For the root chakra,
the color is usually a deep vermilion red and is widely used in its
symbol to color the petals. In a traditional sense, the root chakra is
also linked to the color gold or yellow, as this is the primary color of
the chakra independent of its petals. In the color spectrum making
up the chakras, red is used to imply vitality and strength, and also to
stimulate instinctive tendencies.
T HE SYMBOL OF THE ROOT CHAKRA:

The root chakra is often symbolized by a lotus flower made up of
four petals. This symbol is usually styled in the manner of a circle
encompassed by four petals and a triangle pointing downward. The
triangle pointing downward has a symbolic reference, which implies
the spirit of a person connecting to matter in their body, grounding
one to the earth, as well as their earthly presence. The root chakra is
basically the “down to earth” energy of the chakras. It is considered
to be the foundation of the vital life force and serves as the base
where the Kundalini is kept dormant and coiled up until its
awakening to spread its energy across the other chakras around the
body.
T HE SPIRITUAL AND PSYCHOLOGICAL ASPECTS OF THE ROOT CHAKRA:

• Any form of blockage to the root chakra can be of significant impact
negatively on the connection to the earth element and natural laws.
Imbalances of any sort will usually manifest as exaggerated traits
influenced significantly by emotions rather than careful reasoning. As
such, it is possible to trace back aggressive behavioral traits, selfish
acts, and fear-filled reactions to problems with the root chakra.
Seeing as technology has grown to be more pervasive in modern
times, the likelihood of losing connection to natural sources is high.
People can, thus, easily dissociate from reality and become more
inclined to gathering more material wealth as a means of achieving
happiness.
• However, happiness being pursued continues to be elusive as
people keep chasing after it using the wrong approaches.
• A lapse in or absence of energy, increased insecurities, declining
sexual drive, and lack of trust are some of the few aftereffects of
weakness in the root chakra.
• And if one has problems bringing their ideas to fruiting, the chances
are high that the root chakra is out of balance.
• Any heightened clamor for survival, great materialism,
pennypinching, and increased egocentrism is a sign of significant
dysfunction in the root chakra.
• Should one experience problems with your focus, and occasionally
find themselves drifting or in need of a sense of security, the
likelihood is high that, upon examination, the root chakra will be
imbalanced.
• Staying in touch with the root chakra is helpful in adjusting one’s
focus, as well as re-aligning the proper values that arise from being
in a state of unity with the earthy elements around one. The
balanced and healthy root chakra is a crucial base for any form of
spiritual practice.
CHAPTER THREE
THE SACRAL CHAKRA
The Sacral Chakra serves as the center for pleasure and passion in
a person and can be found around the pelvic region of the body.
While the Root chakra is concerned with the survival and security of
one, the sacral chakra relates itself to seeking enjoyment and
pleasure. This chakra offers people the chance to experience their
lives via sensations and feelings. As such, it is the chakric base of
connection, sensuality, emotion, intimacy, pleasure, and feeling.
The Sacral chakra exudes energy, which enables one to move, let
go, and experience the transformation and change going on within
and around them. This chakra is responsible for how one
experiences a moment the way it is, in its entirety. The primary
challenge facing the sacral chakra lies in the dictates of society. Over
time, society has evolved to a point where little to no cognizance is
given to feelings, and emotional responses and passion are
considered vile. People are continually being leashed and taught to
get a grip and not lose control. The more this is done, the more
people keep getting disconnected from themselves and, in turn, their
feelings.
As if blocking all emotional interactions weren’t enough, people are

also made to experience the scars from the general struggles of
culture regarding a variety of sexual problems facing society today.
On the one hand, one’s sexuality is both extolled and praised; on the
other hand, it is spited and refused. Issues of these sorts tend to
cause unnecessary problems for the sacral chakra, and in worse
cases, block it. This explains why there are many different problems
pertaining to the passion center in people — the base of sensuality,
enjoyment, and feelings.
Take the time to question yourself: do you love your body enough? Is
it enjoyable when you feel yourself? When was the last time that you
took the time out to walk barefooted on the grass in the sun, feeling
the heat seep into your skin and the green squishing beneath your
steps? When was the last time that you had a sensation of any sort?
Aside from being a center for feelings and pleasure, the sacral
chakra also serves as a point of creativity. Passion is what fuels the
fire of creativity. So, anything that is created, from a simple drawing
to a great poem to a classy website, all stems from the energy
proffered by the sacral chakra. It also serves as the center of the
origination of fertility. Besides, the process of conceiving children is
in itself a creative procedure. A person whose sacral chakra is
opened and balanced will tend to be sensual, passionate, creative,
present in their bodies, and connected to their emotions.
S YMBOL:
The sacral chakra is usually depicted using water as a symbol,
implying fluidity of structure, the flexibility of manner, and mobility. Its
symbol could also connote the never-ending flow of life. Asides the
symbol of water, another addition to the symbol of the sacral chakra
is the crescent moon, which is considered to be a vital part of the
symbol. The crescent moon is indicative of the female energy in
people and serves to maintain an association with the subconscious.
Six petals are surrounding the symbol of the sacral chakra, all of
which contain an orange glow of energetic impulses that promote the
enjoyment of life and creativity.
L OCATION:
The sacral chakra can be found just above the spleen, within the
lumbar area, whiskers above the organs of reproduction, and slightly
beneath the bellybutton. In the chakric order, it sits just above the
root chakra from which it feeds from the pure and nourishing energy
of the earth. When this energy enters into the sacral chakra, it
undergoes transformation based on the principles of sensual joy and
creativity of life, before being forwarded up the spine to the third
chakra in the hierarchy — the Manipura.
I NFLUENCE OF IMBALANCE ON THE SACRAL CHAKRA:
Should one be experiencing any of the issues outlined below, it is a
clear indication that there is a measure of imbalance in the sacral
chakra.
1) Sexuality problems
2) Mood swings
3) Issues with organs of reproduction
4) Uncontrollable urges
5) Inability to express oneself creatively
6) Absence of joy or enjoyment
Although there is a treatment for some of the symptoms mentioned

above in modern psychiatric and medical practices, it is often best to
rectify the problem from its root cause. The sacral chakra is
concerned with awareness and the ability to sense one's body, filling
it with healing energy and vitality. It allows one to become happier
and more persuasive in finding happiness.
Balance in the sacral chakra allows for a better flow of vital energy
across the body and offers one all the necessary flexibility required
to explore and enjoy the world surrounding them. Balancing the
sacral chakra is a necessity for the work ahead in the road towards
happiness. Deducting time and effort to restore balance to your
sacral chakra might help fix problems from their root causes. Some
simple exercises performed every day could make some significant
difference in the long run.
T HE SPIRITUAL AND PSYCHOLOGICAL ASPECTS OF THE SACRAL CHAKRA:

Only when the life energy flows uninhibited through the sacral chakra
does an individual have a chance of developing their creativity to
reach its peak potentials. A properly functioning sacral chakra is
expressed by a confident individual bursting with vitality, who basks
in all the joys life brings, and accepts themselves and the people
around them. Stability in the sacral chakra allows a person to have a
better and healthier attitude towards their sexuality, as well as that of
others, making them allow emotions and passion come to fruition
rather than being bottled up. An individual whose sacral chakra is
healthy will have no problem being comfortable, accepting, and
confident of their own body, without minding the many little flaws and
shortcomings they find. Such a person takes fulfillment in the
eroticism of the partner and manifests a healthy dose of devotion to
whoever they are with.
However, in an imbalanced sacral chakra, possible problems could

be expressed in the form of overly expressing one's sexuality or
keeping it repressed.
Any conscious effort made at addressing an ill-performing sacral
chakra can fix problems related to impulsive behavior and loss of
control over a person's urges, or with suppressed emotions. In this
case, both issues are related to negative feelings about sexual
addictions, sexual frustration, fear and jealousy.
THE CHARACTERISTICS OF THE SACRAL CHAKRA:

Other names:
The sacral chakra is also known by other names such as:
1) The seat of life

2) The second chakra
3) The center of sexuality
4) Svadhishthana: This is a name of Sanskrit coinage, and can be
translated to mean "sweetness." The translated meaning implies its
relation to an array of earthly delights, making the name quite fitting.
Associated Gland:
The sacral chakra is affiliated with the gonad.
Color:
The sacral chakra has an orange coloration.
Petals:
There are six petals in the symbol depicting the sacral chakra, each
one containing Sanskrit syllables. Their names are; lam, ram, ban,
mam, yam, and bham.
Deities:
The sacral chakra is affiliated with the gods Rakini and Vishnu.
CHAPTER FOUR
THE SOLAR PLEXUS CHAKRA
The Solar Plexus Chakra goes by many names, including Manipura

and the Third Chakra. It serves as the energy repository in the
chakric order, from which life force flows to every part of the body.
The solar plexus chakra is affiliated with the fire element and
connotes inner personal power. The name Manipura is of Sanskrit
coinage and can be translated to mean "jewel city" or "lustrous gem,"
both of which refer to a very precious substance, metaphorically.
The solar plexus chakra stands for one's identify, willpower, and
feelings of power. It has a great deal of influence in terms of how
one's personality is formed, as well as the grooming of a dependable
sense of self, making one able to leave a mark in the world and
make out space for themselves.
On the one hand, the solar plexus chakra can be interpreted as a

driving force and engine which propels one's desires, emotions, and
thoughts. The solar plexus chakra is affiliated with the ability of
people to find themselves and maintain an awareness of what they
are interested in. It also acts as an energy source that is indicative of
the positive behavior one makes towards the things which allow
them to groom their abilities and talents without inhibitions.
The solar plexus chakra influences the desire to achieve as many

experiences as possible in life. As such, it is imperative for growth,
both emotionally and on a personal level. And although it seems
affiliated to the fire element, it isn't entirely based on the areas of a
person about power and energy alone. It is also concerned with
particular values like human warmth, compassion, and mercy. The
solar plexus chakra is further responsible for the conversion of
oxygen and food taken into life energy. Of all the seven chakras, the
solar plexus chakra is the one that benefits the most from healthy
eating habits.
The animal affiliated with the solar plexus chakra is the ram. Based
on Hindu mythology, the god of fire, the name of Agni, rides on a
ram.
T HE SYMBOL OF THE SOLAR PLEXUS CHAKRA:

The solar plexus chakra is depicted by the symbol of a triangle
pointing downward. This symbol shares a degree of affiliation with
the fire element, and metaphorically, supposedly relates to feelings
about coziness or warmth. However, it is also connected to a sense
of fear and destruction should it exceed one's control.
L OCATION:
The solar plexus chakra can be found in the area slightly above the
navel, within the stomach region, just between the eleventh thoracic
vertebra and the first lumbar vertebra. In relation to the chakric order,
the position of the solar plexus chakra hovers above the sacral
chakra and the root chakra, but just below the heart chakra. All the
many different energy lines drawn from the 72,000 Nadi channels
confluence at the solar plexus chakra, accounting for one of the
reasons why this chakra is so named the solar plexus.
T HE INFLUENCE OF IMBALANCE ON THE SOLAR PLEXUS CHAKRA:

The presence of any of the issues outlined below is indicative of the
fact that the solar plexus chakra is imbalanced in a person:
1) Allergies
2) Stress
3) Digestive problems
4) Bottled up anger
5) Insomnia or sleeping disorders
6) Uncontrollable emotions
Weakness in the immune system, as well as issues relating to

digestion, are concise symptoms indicative of an imbalance in the
solar plexus chakra. In the world today, many different people
experience underactivity or over-activity in their solar plexus chakra.
To restore balance to this chakra, one can take on activities such as
regular physical exercises, particularly meditation and yoga. Also,
paying attention to the activities that improve the solar plexus chakra
can come in handy in one's personal growth and overall physical
well-being.
T HE SPIRITUAL AND PSYCHOLOGICAL ASPECTS OF THE SOLAR PLEXUS

CHAKRA: In the development and grooming of a personality reflective
of one's self, the solar plexus chakra plays a vital role. The
excessive accumulation of energy in the solar plexus chakra may
result in a variety of negative behavioral traits, including but not
limited to destructiveness, jealousy, aggression, and obsession with
power. On the other hand, any deficiency in the universal life force or
prana will be expressed in terms of heightened sentimentality, sense
of insecurity, tendency to feel sorry for oneself, and the absence of
focus. Physical and spiritual balance can be achieved from balancing
all three stages of prana: the intake, storage, and flow; through the
chakric order.
Any imbalance in the solar plexus chakra can prove inhibitive to

allowing one properly manage negative emotions or move on from
bad experiences. One's mind will tend to be stuck on negative
thinking, which will serve as a trigger for negative emotions, and
dinner than not, one might find themselves susceptible to haunting
nightmares. It could be anything one has heard or experienced
before, but life is all about what is made of it. How a person gives
thoughts to things, to an extent, determines how their reality turns
out. And if the weight of negativity easily besets that person, it will
permeate and show through their way and quality of life.
When in bad shape, the solar plexus chakra could trigger one's fear
drive. Keep in mind that fear serves as a launchpad for a host of
negative responses, traits, and emotions. On the one hand, this fear
could be responsible for aggression, vengefulness, and anger. On
the other hand, it could manifest as withdrawal, the fear of life or
living, and the inability to take control of life or assert oneself.
The solar plexus chakra not only serves as the confluence center of
energy but also as the focal point of one's experiences, including
how they respond to these experiences. Any impairment on the part
of this chakra would mean that a person would tend to find even the
simplest tasks very arduous. And acute stress changes a person's
view of life. One may tend to have issues picking the proper lessons
from their previous experiences, and it would become relatively
easier to misidentify matters, leading to poor choices in decision-
making processes.
CHARACTERISTICS OF THE SOLAR PLEXUS CHAKRA:

Other names: The solar plexus chakra can be known by different
names, such as the following:
1) The third chakra

2) Manipura chakra
3) The center of the solar plexus
Related gland:
The pancreas: This gland is linked to the solar plexus chakra

because of its role in digestion, as it secretes enzymes necessary for
the digestion process. The pancreas also produces other hormones
like insulin and glucagon, both of which are relevant in the regulation
of sugar levels in the blood.
Color:
The solar plexus chakra is associated with the colors yellow and
yellowish red.
Petals:
The solar plexus chakra is made of ten petals, each of which

contains one of the Sanskrit syllables: taṁ, thaṁ, ḍaṁ, ḍhaṁ, naṁ,
paṁ, phaṁ, ḍaṁ, ḍhaṁ, and ṇaṁ.
Associated deities:
The solar plexus chakra is associated with the gods Rudra, Agni,
and Lakini.
Associated body parts:
The solar plexus chakra covers the following sections of the body:
the vegetative nervous system, the spleen, the pancreas, the
abdominal cavity, the gallbladder, the small intestine, the stomach,
and the liver.
P OSITIVE SPIRITUAL INFLUENCES:

On a positive front, the solar plexus chakra is responsible for
perseverance, compassion, self-awareness, sensitivity, emotional
intelligence, spontaneity, empathy, and perseverance.
N EGATIVE SPIRITUAL INFLUENCES:

Due to imbalance or blockage, the solar plexus chakra will tend to
cause the following negative impacts: self-pity, aggression, jealousy,
emotional inaccessibility, inconsiderateness, sentimentality, and
obsession with power.
CHAPTER FIVE
THE HEART CHAKRA
The fourth chakra in the chakric order is the Heart Chakra. It is

situated at the center point of the energy center of the human body.
This chakra serves as the linking factor between the higher three
chakras and the lower three chakras. The heart chakra is related to
the sensitivity of tough, which allows healing and loving touches. The
name in itself is indicative of the connection of this chakra to the
heart, and, metaphorically, love as well.
The heart chakra serves as the energy core for feelings of security,
compassion, love, and humanity. It allows for loving relationships
with others in terms of one to another. This chakra is responsible for
developing a sense of community through the stimulation of
selfawareness in people. Balance is the heart chakra means it is
much easier for people to create bonds with others while putting
aside any selfish interest in the process. The principal purpose of the
heart chakra is for the establishment and expression of selfless love
and compassion between people. All forms of love allow a person to
go beyond any limit they see possible. Even though a parent's love
for their child(ren) can seem selfish, in the sense that its primary
purpose is to help develop or define the personality of their child(ren)
in today's world, even at the detriment of others.
On the contrary, a heart chakra that is both healthy and balance

tends to influence a type of love that doesn't segregate based on
dislike or personal sentimentality. Instead, this kind of love is born
from openness and power, and can only be used when the heart
chakra is in perfect balance and unblocked.
When one finds comfort with themselves, having come to accept

every one of their shortcomings, and growing to evaluate themselves
fairly, such a person becomes more likely to understand and relate to
others, and accept them how they are, their actions inclusive.
T HE SYMBOL OF THE HEART CHAKRA:

A rosette comprising of twelve petals depict the heart chakra. It
denotes universal love, and based on the Indian bhakti-yoga, is a
way of achieving humbleness and devotion. In more Christian
related cultures, the depiction of the heart chakra is used to imply the
loved one has for other people. The symbol of the heart chakra is
depicted by a hexagram made up of two equilateral triangles
interlaced together, with one pointing downward and the other
pointing up. The first triangle is a symbology of the male principle of
God and is represented by Shiva — a consciousness symbol. On the
other hand, the second triangle is symbolic of God's female principle
and is represented by Shakti — a divine mother goddess who is also
a symbol of energy.
L OCATION:
The heart chakra is situated in the chest, near the thoracic vertebrae,
just behind the breastbone, between the center and in line with the
heart, but only between the shoulder blades. The heart chakra forms
the midpoint of the energy system in a person, and it lies just above
the solar plexus chakra, but beneath the throat chakra. As a result, it
is the connecting chakra between the earthly bounding energies of
the three lower chakras and the upper chakras from which flow
celestial energies.
T HE INFLUENCE OF IMBALANCE ON THE HEART CHAKRA:

Should one be experiencing any of the following symptoms, there is
a likelihood of a case of imbalance in the heart chakra:
1) Respiratory disorders
2) Loneliness
3) Chest or heart problems
4) Insensitivity
5) High or low blood pressure
6) Dysfunctional relationships
The issues stemming from an imbalance in the heart chakra are
nearly impossible to miss because of how profound they hit. A good
many people in Western civilizations tend to have the energy
between there heart chakra and solar plexus chakra blocked. As a
result, a lot of them tend to live in the "I" rather than "we" feeling. As
a civilization, people are increasingly starting to experience
breakthroughs in their awareness on account of this blockage.
The world has grown into a smaller place — a global village. And if
people are really serious about saving the planet and causing
paradigm shifts in society, they would have to come away from their
egocentric ways of perception and begin behaving like a global
community connected as one. The task of balancing the heart
chakra may, without doubt, be the most arduous in the chakric order.
Albeit, once the balance is attained, the effect on the entire well-
being of a person is felt the strongest. It helps people in letting go of
their fears and substituting them for joy and trust, making them a part
of their day-to-day lives.
T HE SPIRITUAL ASPECTS OF THE HEART CHAKRA:

Issues with the heart chakra are often indicative of the inability of
people to accept themselves, or a poor sense of self-judgment or
assessment. People with an imbalance in their heart chakra who
tend to have strained relationships with themselves are less likely to
accept others, even when it is expected of them. On the other hand,
finding balance in the heart chakra is reflective in warmth, tolerance,
and openness towards other people.
Some common symptoms of problems with the heart chakra are

including but not limited to an imbalance in receiving and giving,
gross egotism, and excessive craving for isolation. Other symptoms
of imbalance in the heart chakra are manifested as the ability to
withstand or carry out separation from loved ones and an inability to
maintaining reasonable distances with others in terms of saving
one's pride while letting the other party maintain theirs.
Issues in the heart chakra can also manifest as an inability to let go

of things. When a person desires to find out troubling traits in their
character, it can be carried out by studying the practices passed
down through the family, belief systems and dogmas, and the
problematic characteristics in their behavior. Such an assessment is
best done without judgment of any sort, but as a form of exercise in
the art of letting go, developing autonomy, self-assessment, and
forming reasonable distances.
THE PSYCHOLOGICAL INFLUENCES OF IMBALANCE ON THE HEART CHAKRA:

Should one experience any of the following:
1) Feelings of exhaustion, especially after being in the company of

friends,
2) Feelings of loneliness, or have problems bonding with others,
3) Desiring to be more loving to others, but particularly oneself,
4) Troubles in a relationship or going through a breakup,
5) Jealousy, clinginess or being lorded over in a relationship,
6) Too much adapting in relationships owing to the fear of loneliness
and rejection,
7) Anticipating others to act or do as one requests to them, or
resorting to emotional blackmailing,
The chances are high that these symptoms point to a case of

imbalance in the heart chakra, which should be addressed as quickly
as possible.
CHARACTERISTICS OF THE HEART CHAKRA: Other names:
The heart chakra is known by different names such as:
1) The fourth chakra: owing to its position in the chakric order; and
2) Anahata: A word of Sanskrit coinage meaning unstruck,
unspoiled, or immaculate.
Affiliated gland:
The heart chakra is affiliated with the thymus gland, whose sole duty
is to see to the proper functioning of the adaptive immune system of
the body. The thymus gland is responsible for the production
environment of Tcells, which are essential when the body needs to
defend itself against external competition.
Color:
The heart chakra is affiliated with the colors green and smoke grey.
Petals:
As was mentioned earlier in this discourse, the heart chakra has

twelve petals, all of which are named after the following Sanskrit
syllables: nyam, tam, tham, kam, kham, gam, chham, jam, jham,
gham, ngam, and cham.
Affiliated deities: The heart chakra is affiliated with the deities

Kakini and Isha. Significant themes:
The heart chakra depicts themes relating to security, love, affection,

compassion, and humanity.
Affiliated body parts:
The heart chakra is related to the following sections of the body,

bronchi, heart, circulatory system, thorax, arms, lungs, blood, palms,
upper back, and arms.

Ability to maintain reasonable distances from others, sense of self-
worth, tolerance, human warmth, openness, sense of belonging,
artistic expression, and love for others and oneself.

Narcissism, cold-heartedness, arrogance, infatuation with oneself,
bitterness, and cruelty.
P HYSICAL SIGNS SUGGESTING ABNORMALITY IN THE PERFORMANCE OF

THE HEART CHAKRA:
Shoulder pains, heart issues, pulmonary problems, pains in the
upper back region, too low or high blood pressure, pains in the
thorax, frequent cold, breathing issues, and heart problems.
MENTAL SIGNS SUGGESTING ABNORMALITY IN THE PERFORMANCE OF THE

HEART CHAKRA:
Inability to maintain healthy distances Insensitivity misanthropy
Trouble in meeting new persons; and Creating a contact system and
loneliness.
CHAPTER SIX
THE THROAT CHAKRA
The Throat Chakra is a depiction of the transitional phase into the

two higher chakras found in the head. As the name implies, it is
located within the throat region and is responsible for maintaining the
balance between the intellect and emotions. The throat chakra plays
a vital role also, in one's communicative proficiency. As such, it
represents the center of energy for rationality, expression, and
communication.
As the center of communication and speech, the throat chakra

allows for the development of comprehension and word recognition,
as well as the awareness of the length words can take and
transcend. People who have well-developed throat chakras are
better suited to presenting themselves to others through their whole
personality. The throat chakra serves as a link between the crown
chakra and the heart chakra; as a result, it poses as the connection
between reason and emotions. It is tasked with regulating both
areas. This chakra is also bound to the duty of calming excessive
showings of intellect and is, as such, imperative for surpassing
human duality.
With the aid of specific exercises, one should be able to impact the
throat chakra, strengthening one's self-acceptance, both outwardly
and inwardly. People who have attained balance in their throat
chakra usually have no issues baring their inner selves for others to
see.
T HE SYMBOL OF THE THROAT CHAKRA:

The throat chakra rosette is made up of sixteen petals and serves as
the energy center for words and sounds in the body of humans.
Sounds play a key role in how one's personality is developed. The
chanting or pronunciation of mantras and primal mediational sounds
remains one of the essential techniques in yoga. The vibrations that
are produced in the process help to stimulate and awaken
awareness.
The throat chakra is affiliated with the element — ether, which is a
symbol for purification, space, clearing, and vastness. The animal
symbol linked to this chakra is the white elephant, which is believed
to be the riding animal of the deity Indra, the most important deity of
Vedic roots — the king of the gods. The main symbol of the throat
chakra is a cross, which is indicative of a proper silence and void
that has to be surpassed for enlightenment to be attained.
L OCATION:
The throat chakra can be found in the region of the cervical
vertebrae, in the throat and neck. In the chakric order, it is located
between the third eye chakra and the heart chakra. In this vein, the
throat chakra is what connects intellect to emotions. For this reason,
it is an energy center of high import which aids in maintaining
stability in spiritual practices as well as real-life occurrences.
T HE INFLUENCE OF IMBALANCE ON THE THROAT CHAKRA:

The symptoms outlined below are some of the common signs
experienced when there is an imbalance in the throat chakra:
1) Dental issues
2) Bashfulness
3) Throat and neck problems
4) Inability to express oneself
5) Weight issues
6) Communication problems
Issues related to an imbalance in the throat chakra are usually a

result of one's ability or communicate verbally and may transcend to
even deeper levels where exists a variety of inhibitions to proper
self-expression.
From a psychological point of view, the inhibitions may be expressed

in terms of problems one faces in realizing an idea, particularly if one
is required to communicate the ideas to other people. It can result in
poor social and communication skills and an inability to blend in or fit
into several social sects. From a physical perspective, problems
related to health in the neck and throat region is indicative of poor
functioning of the throat chakra. These health problems are including
but not limited to sore throats, neck pain, inflammation in the neck or
throat, whiplashes, and even issues about dental health.
All of these problems can be tackled and significantly improved, if

not solved, through the use of a host of simple techniques aimed at
balancing the throat chakra. There are a variety of methods that can
be used, and the majority of them are simple to execute, even for
first-timers. It would only require about 10 minutes of practice every
day to begin opening the throat chakra and improving one's powers
of self-expression and communication and social skills.
T HE SPIRITUAL ASPECTS OF THE THROAT CHAKRA:

The voice of a person is capable of relaying information, which
serves as the bedrock of verbal and interpersonal communication.
People in the fields of poetry, media, and communication, oratory,
politics, and writing make conscious efforts in implementing great
power in words. However, the primary condition necessary to use
this power is to have a welldeveloped throat chakra. A throat chakra
that is well balanced and developed allows and fosters better
communication, as well as one's command of a language.
The throat chakra is somewhat related to the ability to concentrate,

learn, and keep an open mind to the ideas of other people. Only
when one can comprehend and understand the words, is one truly
able to take something to heart or learn it. This reason sheds light on
why it is essential to speak with children and expound on a particular
ideology. Not only does it help them learn better, but it also improves
their chances of being better at communicating, thus, granting them
a shot at a throat chakra that is both healthy and well balanced.
The throat chakra is responsive to the sound of the voice, revealing

a whole state of consciousness, and an array of feelings. Should the
throat chakra be too strong, it would be expressed in terms of ab
obsessive need and desire for superiority, dominance, and
manipulation. On the other hand, when this chakra is far too weak,
the results are usually expressed in terms of aversion to conflicts,
awkwardness, and bashfulness. People who have poor functional
throat chakras tend to be lacking in the courage to air their opinions,
hence, putting the expression of their identities in jeopardy. The
throat chakra's meaning is not farfetched from its role, which is to
stand for and by the truth.
THE PSYCHOLOGICAL INFLUENCES OF IMBALANCE IN THE THROAT CHAKRA:

When a person is:
1) Often very bashful and experiences feelings of insecurity,

2) Uncomfortable articulating their point of view,
3) In the habit of being controlling, overbearing, talking excessively,
and manipulative,
4) Having problems articulation their emotions and feelings,
5) Often using the wrong terms only to find out they have hurt the
feelings of other unintentionally,
6) Usually getting stuck creatively, even when they have great
artistically-inclined talents,
7) Not inclined to accept the opinions of others,
He or she should consider a variety of techniques to achieve balance

in their throat chakra.
CHARACTERISTICS OF THE THROAT CHAKRA: Other names:
1) The fifth chakra: This name is as a result of its position in the

chakric order.
2) Vishuddha: This name is of Sanskrit coinage and can be
translated to mean "pure" or "purification."
Affiliated glands:
The throat chakra is affiliated with the parathyroid and thyroid

glands. The thymus gland is concerned with the production of thyroid
hormones in the body, whose primary influence is seen in the
synthesis of proteins and regulation of metabolic rates.
Color:
The throat chakra is associated with the color light blue.
Petals:
This chakra comprises of sixteen petals, all of which consist of a

Sanskrit vowel.
Affiliated deities: The throat chakra is linked to the gods Sadashiva

and Shakini. Major themes:
The major themes of the throat chakra include independence,

communication, truth, inspiration, awareness of words, and mental
energy.
Affiliated body parts:
The throat chakra is connected to the following body parts: ears,

throat, cervical vertebrae, esophagus, voice, the base of the neck,
trachea, and shoulders.

Well-defined individuality, heightened the ability to communicate,
rational thinking, musicality, improved self-awareness, confidence in
tone and speech, diversity of interests, ability to differentiate, and the
ability to focus on studying.

Obsessive crave for praise and dominance, impetuosity, increasing
emphasis on intellect, and an aversion to reality.
P HYSICAL SYMPTOMS ABOUT AN ABNORMALITY IN THE THROAT CHAKRA:

Hearing problems, neck pain, speech impairment, oral cavity
problems, shoulder pains, dental problems, pains in neck region,
thyroid problems, tonsillitis, and cervical vertebrae wounds.
M ENTAL PROBLEMS ABOUT AN ABNORMALITY IN THE THROAT CHAKRA:

Stuttering, bashfulness, fear of expressing oneself, feelings of
confusion, speech impairment, unsatisfactory or weak verbal skills,
sense of embarrassment, etcetera.
CHAPTER SEVEN
THE THIRD EYE CHAKRA
The Third Eye Chakra serves as the center of spiritual energy in the
body and shares a strong relationship with the consciousness and
concentration of a person. The third eye chakra also poses as a
gateway from which various new levels of perception can be gotten,
and awareness may be projected into planes of higher dimensions.
Two energy channels of utmost importance in the body, the name of
Pingala and Ida confluence and bond in the region of the third eye
chakra.
The chakra depicts a connection between the spiritual and physical

planes, and for this reason, allows for both a command of reality and
intuitive insight. These can only be attained once one has control
over their thoughts and can transcend the dual comprehension of the
world. In this superior plane, a person can develop telepathic
capacities which will manifest in the form of premonitions regarding
happenings of the future, or the way of intuitive perceptions of
others.
Spiritual phenomena of these sorts are typically linked to the

activities of the third eye chakra. Another well-known strength of a
properly balanced and we’ll developed third eye chakra is the
cognizance of self. Experiences of the third eye chakra can be
defined as periods of enlightenment or periods when the eyes are
indeed opened to see. This chakra is what connects the awareness
of the world as one sees it, as well as the "sixth sense" acts and
perceptions as a command center of a person psyche.
The third eye chakra is affiliated with the color indigo or dark blue
and is symbolic for spiritual awareness, wisdom, intuition, and inner
peace. In itself, its nature is quite cerebral, although slightly
detached from feelings. When emotional turmoil doesn't exist, it is
relatively easier to maintain a broad perspective, attaining a more in-
depth knowledge and reaching a higher understanding.
LOCATION:
The third eye chakra is situated within the region of the forehead,
just between both eyebrows and on the bridge of the nose. As
mentioned earlier, Pingala and Ida, the two most essential Nadi
channels confluence at the third eye chakra before crossing over into
the crown chakra. In the chakric order, the third eye chakra is located
just above the throat chakra, whose duty is to regulate the reasoning
and emotional aspects of a person and below the crown chakra.
T HE SYMBOL OF THE THIRD EYE CHAKRA:

The depiction of the third eye chakra is a rosette with two petals,
both of which represent the two main Nadi channels, Pingala and
Ida. Each leaf comprises of a letter that represents the cosmic
consciousness — Shiva, and the life force — Shakti. As a whole,
they form the ultimate union of both. A quite important figure of the
third eye chakra is Shakti Hakini, who is an androgynous deity that
equally represents both male and female principles.
The third eye chakra is in itself a representation of a variety of dual

principles; however, its primary focus lies in the necessity of
transcending the divides of such dualities.
T HE INFLUENCE OF IMBALANCE ON THE THIRD EYE CHAKRA:

If the third eye chakra is experiencing a case of imbalance, a person
might tend to manifest any of the problems or symptoms outlined
below:
1) Migraines and headaches

2) Phobias and anxieties
3) Depression
4) Issues with sinuses
5) Issues with focusing and concentrating
6) Eye problems
From a physical perspective, the issues that stem from imbalances
in the third eye chakra are usually manifested in the form of health
issues about the head, ears, and sinuses. Particularly, recurring
migraines which manifest as pulsations or tension within the region
of the frontal lobe. Another physical manifestation may be a case of
frequent infection of the sinus. Both of those cases are indicative of
the fact that the third eye chakra of a person isn't in optimal
condition.
It is usually quite harder to identify psychological and mental issues,
and often times; people are seldom ever ready to sit that they have
such problems.
The third eye chakra influences the imaginations and intuition of a

person. Some common causes of imbalance that can trigger
problems relating to concentration, depression, anxieties, and fears
usually emanate from one's sense of detachment from their true self.
When a person has trouble setting their goals and finding their true
meaning or purpose in life, it is usually of benefit to such people
when they find a way to improve the activity of the third eye chakra.
There exists a host of techniques which can be easily adhered to
and are also fun to practice, and enjoyable too.
T HE SPIRITUAL ASPECTS OF THE THIRD EYE CHAKRA:

Connected to one's sense of understanding and perception is the
third eye chakra. As such, any form of imbalance in this chakra
would be expressed in a person as the inability to tell between the
things that are essential to life, and those that are merely the debris
of day-to-day life.
Issues about priorities will arise, giving way to an inability to make a

good decision or pick the right path for one's life.
The same is applicable when one is lacking in perspective and is

weighed by it, waddling instead through unimportant details while the
bigger picture eludes them still. This absence of a bigger picture is
pretty synonymous with going through the journey of life with no
roadmap.
The problems affecting the third eye chakra are reflected in the
inability of a person to detach themselves from emotions, even to the
point where it is necessary to view and assess the happenings of life
properly. The result will often be a blurred image of one's reality,
which results in incorrect reactions. Any significant imbalance in the
third eye chakra will usually be reflected in the form of delusional
disorders that require medical help.
When putting conscious efforts into achieving balance in the third

eye chakra, a person can expect to experience some forms of
improvement in terms of the power of perception in organs of
sensitivity and overall development of well-being. The function of the
third eye chakra isn't limited to transmitting external stimuli alone but
spans to include the form of the perceived output. When nerve
impulses get to the brain, a third eye chakra that is both healthy and
balanced helps in interpreting the sensed signal by clearing up the
perception. The significant is sorted from the insignificant wrong
perspectives are being adjusted, leading to the attainment of
understanding and knowledge.
THE PSYCHOLOGICAL EXPRESSIONS OF IMBALANCE IN THE THIRD EYE

CHAKRA: If a person:
1) Experiences difficulty in taking up responsibility,

2) Is lacking in imaginations,
3) Is unable to make meaning of life,
4) Is finding it challenging to accept new opinions and ideas differing
from theirs,
5) Feels haunted by depressing moods, anxieties, and fears,
6) Has trouble with retaining information or concentration,
7) Feels unable to access their intuition,
He or she has to find a way to solve the case of imbalance in the

third eye chakra to be able to overcome these problems.
CHARACTERISTICS OF THE THIRD EYE CHAKRA:
Other names:
1) The third eye chakra is known by different names such as:
2) The sixth chakra: Owing to its position in the chakric order.
3) Ajna: A term of Sanskrit coinage, which translates as "knowledge."
4) Brow chakra: Owing to its location in the physical body between
the brows.
Affiliated gland:
The third eye chakra is associated with the pineal gland, whose duty
involves regulation the production of melatonin, the hormone
responsible for regulating sleep patterns. The pineal gland has been
a point of particular interest in esoteric cultures for people who
craved to attain higher planes of consciousness.
Color: The third eye chakra is associated with the colors indigo blue
and dark blue.
Petals: By depiction, the third eye chakra only has two petals, which
are named after the Sanskrit letters ksham and ham.
Affiliated deities:
The third eye chakra is affiliated with the gods Hakini, Shakti and
Shiva.
Major themes: The main themes covered by the third eye chakra
include the following: fantasy, intuition, immediate perception,
stability, and wisdom. Associated body parts:
The following body parts are associated with the third eye chakra;
nervous system, cerebellum, face, endocrine system, nasal cavity,
eyes, nose, and ears.

Interconnection between people, self-esteem, power of imagination,
creative energy, healing energy, openness to new ideas,
enlightenment, and intuition.
NEGATIVE SPIRITUAL INFLUENCES:

Irresponsibility, self-absorbedness, covering, self-aggrandizement,
and the desire for superiority.
T HE PHYSICAL MANIFESTATIONS OF ABNORMALITY IN THE THIRD EYE
CHAKRA: Disorders in the nervous system, headaches, inflammation
in the nasal cavity, myopia, problems with hearing (hearing
impediments), problems with sight.
T HE MENTAL MANIFESTATIONS OF ABNORMALITIES IN THE THIRD EYE

CHAKRA: Mental confusion, issues with learning and focusing,
continuous obsessive craving for meaning, wandering thoughts,
superstitious beliefs, lack of meaning concerns, and fear.
CHAPTER EIGHT
THE CROWN CHAKRA
The Crown Chakra, otherwise known in Sanskrit as the "Sahasrara"

links a person to the celestial energies at the highest levels of
existence. The crown chakra is the focal point of the Sushumna Nadi
— the energy channel with the highest importance. This energy
channel is the one depicted by a snake in symbology and is the Nadi
through which the Kundalini energy ascends through, causing one's
power to awaken, as well as the complete realization of one's true
human potentials. A manifestation of this sort is called the "Kundalini
awakening."
The crown chakra shares a proximal connection with enlightenment

and spirituality and poses as the pathway to higher planes of
consciousness. The central theme of the crown chakra is related to
the highest level of awareness within reach of an individual. When
the crown chakra is healthy, it allows for a sense of inner harmony
and peace that goes beyond all dualism. It can result in the
manifestation of never-ending happiness and can maintain contact
with the reality that transcends all rational thoughts.
The crown chakra's energy is of great importance to the

transformation of a person into a Mahatma—the Great Soul. Also,
the crown chakra is associated with growing up in terms of
developing the ability to break free from the confines of egotism and
selfishness, grooming one's ability to consider and think of other
people as well. This chakra relates to taking responsibility for life and
telling apart the imaginary things and those who are real. The crown
chakra also serves as the link between the vast universe and the
consciousness of a person. With the aid of yoga and meditation
techniques, a person will be able to increase their awareness and
broaden their knowledge.
Existential questions like, "Where do I belong?" or "Why am I here?"
will become less challenging to think of, turning into a prospect one
relishes pondering over when the crown chakra is balanced and
unblocked. The animal symbolic of the crown chakra is the snake or
serpent, as it depicts the Kundalini energy, which rests in the lowest
chakra. When all the chakras are awakened, the Kundalini energy
ascends to the crown chakra, causing a person to become spiritually
awakened.
T HE SYMBOL OF THE CROWN CHAKRA:

The crown chakra is symbolized by the lotus flower, which, although
is grown in the dark, springs a fresh and bright flower from the very
mud from which it grows. This plant is indicative of the
consciousness of a person through development.
The symbol of the crown chakra having a thousand petals is used to

depict the story of a lotus flower in bloom. Rising from the animalistic
tendencies of the lower placed chakras up to the glowing light of a
pure soul.
T HE LOCATION OF THE CROWN CHAKRA:

The crown chakra is situated at the crown region of the head,
particularly the Apex point of the skull. From a traditional
perspective, the crown chakra is placed at the peak end of all seven
chakras in the chakric order. The crown chakra sits just above the
third eye chakra, in which the energy channels Pingala and Ida meet
and bond with the Sushumna channel. Once both energy channels
are opened fully, and all seven chakras are in a state of balance, the
energy (Kundalini) that ascends from the root chakra finds its way to
the crown, connecting people to their highest selves possible.
T HE INFLUENCE OF IMBALANCE ON THE CROWN CHAKRA:

Any form of imbalance in the crown chakra will often result in the
problems outlined below:
1) Mental disorders
2) Depression
3) Headaches
4) Detachment from reality
5) Lack of will
Everything that is connected to one's mental health, awareness, and

consciousness are all associated with both the crown and third eye
chakras. However, the crown chakra is a representation of the
connection between the celestial and universal planes in a person.
To develop a sturdy relationship with the awareness of the universe,
one has to attain balance in their crown chakra, as it affects their
trust levels. When the crown chakra is in a state of balance, a person
is under the protection of spirits of higher energy planes which
provide guidance. Such a person will have a unique sense of
intuition about them being on the correct path.
T HE SPIRITUAL INFLUENCES OF THE CROWN CHAKRA:

It isn't with no reason that experts on chakra will often warn about
opening the crown chakra. Fully opening the crown chakra before
achieving perfect balance and health in the other six chakras as it
can be quite dangerous. Another well-known caution regards the
development of the crown chakra. It has been noted that developing
the crown chakra can often result in inexplicable happiness, which is
an aftereffect of attaining the highest level of awareness and having
ab experience and comprehension of being in unity with the cosmos.
However, this, too, can tend to have adverse effects as well,

especially when too much focus is put on the crown chakra, and
subsequent development is inhibited. The repercussions of such a
mistake can be rather costly and will manifest as an obsessive
desire to escape reality, as well as withdrawal from society. Often, a
person would attempt to seek isolation, turning to egotism in the
process, or tending towards selfharming. It can be quite challenging
to locate problems of this sort in India, although they are quite
collective experience in Western civilizations. A host of Westerners
have a short-sighted and insufficient understanding of spiritual
development, so they tend to go about higher consciousness and
spiritual affairs in the wrong way. Also, little to no effort is nearly ever
put towards the development and balancing of all seven chakras.
Uneven developments of this sort tend to be inhibitive to the
wholesome evolution of a person. One must also be wary of
overdoing things, particularly during the starting phases of spiritual
development. However, at the same time, it is imperative to keep an
intensive and continued sight of spirituality.
THE PSYCHOLOGICAL INFLUENCES OF IMBALANCE ON THE CROWN CHAKRA:

When a person:
1) Desires to become more spiritual, and are sure of death being the
utmost end,
2) Does not feel the joy life brings,
3) Finds it impossible to shrug off negative moods,
4) Feels like they have no energy and feels exhausted almost
always,
5) Has challenges when it comes to making decisions,
6) Has the desire to attain a level of higher connection with the
cosmos,
He or she would have to make conscious efforts to groom their

chakras while working their way up to the chakric order to the crown
chakra. Fixing any form of imbalance in the crown chakra is key to
absolving all of these problems.
CHARACTERISTICS OF THE CROWN CHAKRA:

Other names:
The crown chakra goes by other names such as:
1) Seventh chakra: Owing to its location in the chakric order.

2) Crown center: Since it is situated in the crown of the head, and is
the highest energy center in the chakric order.
3) Sahasrara: This is a term of Sanskrit coinage, which can be
translated to mean "a thousand" or "a thousand times."
4) A thousand-petaled lotus: According to esoteric traditions, the
crown chakra is said to have a thousand petals. Its Sanskrit name
also points at the thousand factors from its translated meaning.
5) Crown lotus: Because the crown chakra is depicted by a lotus and
is located in the crown of the head.
Affiliated gland:
The gland associated with the crown chakra is the pituitary gland,
whose responsibility includes the regulation of the functions of sex
organs, growth control, metabolism, blood pressure, the functioning
of the thyroid glands, and other functions of other bodily organs.
Color:
The crown chakra is associated with the colors, gold, violet, and
white.
Petals: The crown chakra is believed to have petals numbering up to

a thousand. Affiliated deities: The crown chakra is linked with the
god, Shiva. Major themes:
The key themes covered by the crown chakra include enlightened

spirituality, cosmic union, the experience of the spiritual world, and
selfactualization.
Affiliated body parts: The crown chakra is associated with the

following body parts, eyes, midbrain, and the entire body.

Religiousness, internal assessment, connection to the cosmos, faith,
spiritual power, all-encompassing knowledge, orientation towards the
spiritual world, etcetera.

Increasing dissolution of oneself, inclination towards dark magic, loss
of interest in earthly living, superstitious beliefs, and withdrawal.
P HYSICAL SYMPTOMS ABOUT AN ABNORMALITY IN THE CROWN CHAKRA:

Fainting spells, headaches, weak immune system, paralysis, chronic
diseases, terminal illnesses, breathing problems, nervous system
problems, multiple sclerosis, and mental issues.
M ENTAL SYMPTOMS ABOUT AN ABNORMALITY IN THE CROWN CHAKRA:

Insanity, withdrawal from reality, chronic despair, loss of joie de vivre,
mental confusion, depression, spiritual exhaustion, and problematic
decision making.
CHAPTER NINE
HEALING THE CHAKRAS
Although there exists a variety of chakras in the world in various

traditions and beliefs, there are seven major ones which are taken
into cognizance in terms of healing the chakra. The purpose of every
spiritual culture is to attain a position of balance between the body,
spirit, health and earth, grounding, and universality.
Outlined below are some techniques with which a person can heal
and clean up all relevant chakras:
1) Chakra meditation:
It is often recommended that healing the chakras be approached
from two distinct directions, especially in the case of chakra
meditation. i. Pay attention to the level of the cause:
Unless the cause level has not been addressed yet, signs such as
feelings of upset or distress in the body, the body and emotions will
persist. As a result, chakra meditation should generally include any
form of meditation that helps return attention to oneself — a phase of
utter consciousness.
ii. Paying attention to the levels of the effects:
This form of meditation includes other varieties of chakra meditation

applied to ease aftereffects or feelings of isolation and ostracization,
as opposed to the whole that people genuinely are. Some examples
of meditations of this sort include the White Light Chakra Medication,
the Inner Vision Meditation, and the Well-being Boat. For anyone
new to the concept of chakra meditation, some form of guided
meditation might seem rather proper for you. Grab and out on some
headphones, take a seat and do exactly as the guide's voice
instructions. There are a variety of medications suitable for lots of
cases.
2) Apply for a massage:
Healing the chakras can also be achieved through massages. The
seven chakras are affiliated with various parts of the body. Getting a
complete body massage can prove helpful in healing all the chakras.
As such, while undergoing the process of healing each chakra one at
a time, do well to schedule a massage and quicken the process up a
bit. Before scheduling your massage, check for massage therapists
with a specialty in chakrahealing massages. An outline of the various
massage techniques that can be applied to each chakra respectively
is shown below:
i. The root chakra:
In massaging, work the feet up to the legs, and finally, the gluteal
muscles. Doing this allows for the flow of energy or prana within the
region of the root chakra.
ii. The sacral chakra:
The myofascial release in the hip flexors, as well as the release of

the iliopsoas muscles, aid in relieving tension in the hip region. Doing
this is assistive in opening up a path for energy to flow into the sacral
chakra.
iii. The solar plexus chakra:
This region should be massaged with the use of oils within the area
of the abdomen. The massage should be conducted using clockwise
hand movements around the region of the bellybutton. The motion is
to aid the removal of waste and improve the functionality of organs
by resulting in conscious awareness of the personal energy center.
iv. The heart chakra:
Working the region of the upper back up to soft traction on the arm
and shoulder joint, as well as the myofascial frees up the pectoral
muscles, which play a crucial role in opening up the energy path of
the chakra within the region.
v. The throat chakra:
Gentle neck traction, as well as the release of inhibited fascia tissues

surrounding the front and back aspects of the neck, is then
accompanied by a soft massage around the neck, reaching up
further to the attachments at the base of one's head.
vi. The third eye chakra:
The massage technique applied to the third eye chakra involves a

massage method conceptualized under the term "brow stripping."
This technique spans to include the muscles of the nasal sinuses,
temples, and jaw region.
vii. The crown chakra:
A message to the scalp boosts the connection of the other chakras

to the crown chakra, thus, allowing for the better energy flow. It also
helps in improving cervical traction and hair pulls, aiding the release
of adhesions in cranial tissues.
3) Use Essential oils:
Essential oils play a crucial role in healing the chakras and are
commonly used in combination with therapeutic massages for best
results. The outline below represents a set of essential oils
recommended for all seven chakras individually:
i. The root chakra:
Frankincense, Angelica, St. John's Wort, and Patchouli.

Rosemary, orange, juniper, neroli, and clove.
Marjoram, lemon, yarrow, peppermint, and rosemary.
Rose, Melissa, basil, and rosewood.
Blue chamomile, sage, and lemongrass.
Lavender, Clary sage, spruce, and elemi. vii. The crown chakra:
Sandalwood, geranium, Gotu kola, and myrrh.
4) Get some chakra stones:
In some new age stores, chakra stones are usually kept in stock.
These stones are generally healing crystals, and are sold differently,
depending on the chakra used for. Should one wish to increase the
pace of the healing process, the acquisition of a complete set of
chakra stones can prove helpful.
To make use of the chakra stones, one has to place the stone on the
top of all corresponding chakras. Take, for instance, for the roof
chakra; the chakra stones would be laid on the feet or groin. Also,
stones such as clear quartz can be used in the healing of several
different chakras.
5) Color vibration:
On exposure to an array of varying color types with disparities in

their vibrations, it is possible to influence the moods, emotions, and
physical states of people. It is possible to heal the chakras by the
exposure of the body to different colors in the clothes, homes, food,
creativity, etcetera. Other methods of absorbing colors include
putting on color glasses that absorb the vibrations that are required
by the body. Keep in mind that are specific color(s) associated with
each chakra.
6) Go on a walk:
Sometimes, being outdoors is all that is needed to heal any of the

seven chakras; however, this activity affects the root chakra the
most. Since the root chakra is located within the bottom region of the
body, maintaining mindfulness of one's steps can be helpful. People
should turn their concentration to the feelings they get when their
feet lift off of the ground and when it touches back down. Ensure to
maintain mindfulness of these sensations within the lower body area
while walking. Should one be unable to indulge in long walks, one
can attempt to walk more over the day. Take, for instance, choosing
to walk to work rather than taking a bus or walking to the shops
rather than driving can be helpful.
7) Seek professional help:
When one begins to feel as though their chakras aren't healing, it is

perhaps time to seek professional help. Professionals in energy or
chakra healing can often be found online or in any new age store
near one. Expert chakra healers will prove assistive in helping
identify the chakras with defects that need to be worked on. In turn,
they could help with the development of plans on how to go about
healing the chakras.
However, keep in mind that the sheer act of healing the chakras may
not precisely prove helpful in tackling issues such as anxiety and
depression, or physical problems about lethargy. For now, there
exists little to no thoroughly researched medical evidence supporting
the concept of chakras. As such, if one is suffering from physical or
mental problems, seeking medical help for complete assessment is
advisable.
8) Healing with music:
All seven chakras each react to a variety of sound healing

frequencies. Some of the widely-used technique in this form of
healing includes the Solfeggio, meaning a type of music frequency
used in the creation of healing noises. Another common type of
music used for chakra healing is the Isochronic Chakra Suite, which
involves the use of brainwave entrainment techniques that include
Solfeggio frequencies combined with Tibetan singing bowls.
9) Engage in yoga:
In the case that a chakra is blocked or stuck, it can often help to

unblock the energy using various forms of movement. Yoga has
been realized as one of the most excellent ways of releasing blocked
or stuck stagnant energy or prana from the body, allowing for the
flow of vital energies into the body with postures and breathing.
10) Practicing affirmations:
One potent technique used in healing the chakras is practicing

affirmations. Affirmations refer to any positive utterance that could
improve and strengthen any damaged part of a person it is applied
to. When making use of this technique, people can turn their
attention to a variety of areas, going at a steady pace one per time.
Some examples of affirmations are outlined below each to a
respective chakra:
i. The root chakra:

"I am filled with the virtue of humility. As I am, I am enough for me."
"I am strong and bright and beautiful. I enjoy a passionate and

healthy life."
"I completely and without doubts, accept myself as I am. I accept
that I have my strengths, and I accept I have my weaknesses."
"Love answers to everything there is to life. I choose to offer and
receive love without conditions."
"I have positive thoughts, and I choose to express myself clearly and
truthfully at all times."
"I have wisdom, and I fully comprehend the in-depth meanings of the
situations of life."
vii. The crown chakra:
"I am complete in myself, and in unity with the cosmic energy."
CHAPTER TEN
BALANCING THE CHAKRAS
Ensuring the physical body is in great shape, alive, and in perfect

functionality is a sophisticated task in the art of balancing. This
concept is known as homeostasis and is responsible for keeping all
the hormones and chemicals and bodily processes necessary for
continuity in alignment with one another. Should the body shift even
slightly from the state of homeostasis, people will be caught in the
dilemma of an uncomfortable and sad condition. In the same vein,
the chakras have to be balanced and alignment with one another.
When the chakras or any aspect of the prana framework sways from
proper balance, the effects on the spiritual, physical, mental, and
emotional well-being of a person can be astutely profound. When the
chakras are not in a state of balance, both the life and physique of a
person will be as out of balance as well. One may begin to find that
they are increasingly susceptible to sicknesses, or more prone to
accidents, or in a state of imagining their life as nothing but a
chaotic, uninspiring, and miserable mess.
The body of a person can be considered as something of a melodic

ensemble, where each player is represented by each physical and
energyconsuming organ of the body. As such, should even one of
the instruments (say, a chakra) playoff rhythm in the slightest or out
of tune, the collective sound of the entire ensemble (the combined
strength of all body parts) becomes just as off. As time passes, the
alternate players of the ensemble (other parts of the physical body or
energy framework) begin to stray off tune, too. There are two ways in
which energy flows through the chakric framework. On the one hand,
it spirals in and upward and downward motion across the main
channel, which runs from the base of the spinal cord to the peak of
the head, connecting all the chakras. On the other hand, in
transferring energy with the cosmos, energy moves horizontally.
W HEN THE CHAKRIC FRAMEWORK IS BALANCED;
1) Energy flows in a vertical state without inhibitions, connecting with
all seven chakras, in which case none of the chakras are blocked or
closed off.
2) Energy runs unopposed in a horizontal manner, allowing the
chakras to interact and trade energies with the cosmos.
3) All chakras exist in the same state, and no chakra is more opened
up than another or rotating in a faster or slower motion compared to
others. Also, there is no state of over-activity or under-activity in any
of the chakras.
4) All seven chakras are opened to an expected extent to aid with
general well-being and proffer a major improvement to the spirit of a
person. Also, none of the chakras are too shut down right or open
too wide.
5) Having considered the properties of a balanced chakric
framework, let’s take a look at what makes up the concept of chakra
balancing.
The concept of chakra balancing involves a host of many different

meanings and techniques, all applied to the sole aim of restoring
balance to the chakras. However, there is a generally accepted
definition of chakra balancing, which defines chakra balancing as a
process in which the energy possessed by chakras is brought to a
state of proper functionality and harmony. The ideation behind
bringing balance to a chakra constitutes only a fraction of the bigger
picture: all seven chakras form a part of a much bigger system that
exists and functions as a singular entity. Considering the way
chakras function, it can be noticed that some form of dynamic
connection exists between them all, including the energy interaction
that takes place between them. In this vein, when indulging in chakra
balancing, considering each chakra alone will not suffice, so all the
neighboring areas, as well as the collective energy flowing through
the system, has to be given cognizance.
H OW TO BALANCE THE CHAKRAS:

There are three categories of techniques applied in the balancing of
the chakras. They include; the ones which involve the use of
physical activities or processes, an introspective or meditative
approach, and the transmission of energy in an individual or from
someone else
Some common techniques that can be used in balancing the

chakras are outlined below:
1) Exercises targeted at the link between mind and body, yoga

inclusive.
2) Alternative or holistic medicine
3) Energy healing or hands-on healing
4) Breathwork, pranayama inclusive
5) Meditation involving self-inquiry and chakra meditation
There also exists a variety of other techniques aimed at bringing

balance into a chakra system in terms of overall well-being. Some of
such common techniques include the following:
1) Panic healing
2) Craniosacral therapy
3) Reiki
Also, making use of chakra crystals or healing stones can prove

helpful in the bid of balancing the chakras.
W HY CHAKRA BALANCING IS IMPORTANT:

The main reason for balancing the chakras is to help achieve a
balanced energy flow, which is necessary for the sustenance of the
general level of energy in the body. In day-to-day life, people
undertake many different activities, all of which are accounted for as
sources of demands and stress, which cause fluctuations in the
energy levels of the body. Some of these activities may seem
nourishing or fulfilling, while others feel downright draining. Also,
experiences and events of the past tend to leave a persevering
influence on how a person is in the world, as well as how they feel,
thereby affecting how they regulate their energy daily. The stress
exerted on people by life's demands may lead to fluctuations and
interruptions in their energy flow, affecting the chakras and resulting
in imbalances. The effects of imbalances in chakras will often affect
the following areas:
1) The amount of energy that flows through the entire chakra

framework or each chakra individually.
2) The overactivity of a chakra. A chakra will often become
overactive when the flow of energy into it increases excessively
without any regulation.
3) Chakra deficiency. A chakra will tend towards deficiency when it
becomes closed up, or its energy channel becomes blocked.
4) Positional displacement. The placement of the fields of energy
linked to one or more chakras will be displaced.
The balancing process revolves around maintaining a consistent and
sufficient flow in places where there isn’t enough, managing energy
in areas where it’s too much, and making alignments in areas where
displacement or distortion has occurred.
HOW TO BALANCE THE SEVEN CHAKRAS INDIVIDUALLY:

1) The root chakra:
The root chakra is mainly about the emotional and physical needs
required for survival. It also represents the sense of groundedness
and stability in people.
Excessive energy cases:

Physical and emotional heaviness, stubbornness, and feelings of
greed. Energy deficiency cases:
Flighty, disconnected, and withdrawn from basic physical needs.
-How to balance the root chakra:
Meditation is the best technique, as it helps in engaging one’s sense

of groundedness.
2) The sacral chakra:
The sacral chakra, linked with the water element, deals with the flow
of passion and creativity, likes and dislikes, attachments and
aversions, etcetera. Its location in the pelvic area suggests its
connection to sexuality and sensuality.
Easily given to temptations and hyper-sexuality.
Energy deficiency cases:
The inability to experience, receive or reciprocate the pleasure.
-How to balance the sacral chakra:
Maintaining a healthy sex life.
According adequate respect to one's body 3) The solar plexus
chakra:
The solar plexus chakra deals with the process of transformation. It

involves how a person can undergo the metabolism of food, as well
as emotions and thoughts, as a way of regulating one's sense of
independence and individuality in the world. Situated above the
bellybutton and represented by the fire element, when the solar
plexus chakra is balanced, a person develops strong self-esteem,
autonomy, and the capacity of perseverance.

Arrogance and hotheadedness.
Bashfulness and timidity.
-How to balance the solar plexus chakra:
Engage in yoga, and try asanas such as the warrior poses and the
boat pose.
Also, turn your attention to healthier digestion

4) The heart chakra:
The heart chakra, connected to the air element, poses as some form
of the linker between the upper and lower classes of chakras. The
key is to create balance and harmony, and as is suggested by its
name, it is found in the chest region. Its name also suggests that it is
responsible for a host of emotions, including self-love and love for
others.

Too much concern for others (not in a particularly good manner).
The loss of compassion or feelings.
-How to balance the heart chakra: Engage in yoga poses that

open the heart.
Add mantra chants when meditating, using the sound "yum," which
corresponds to the heart chakra.
5) The throat chakra:
The throat chakra revolves around how people communicate with

the people around them. When in a state of balance, people tend to
speak personal truths and listen effectively to that of others.
Within the body, the throat chakra is linked to the regions of the
neck, throat, and cervical spine.

Talkativeness, and the inability to maintain decorum.
-How to balance the throat chakra:
Practicing active listening techniques.
Using affirmations as a means of establishing what one wants to say

before starting to communicate.
6) The third eye chakra:
In Sanskrit terminology, Ajna, the third eye chakra connotes the word
"command; thus, it is no cause of wonder that this chakra is affiliated
with the pituitary gland, which is also known as the master gland of
the body. The intuition (and capacity of connection to it),
imaginations, and personal perceptions of a person regarding the
outside world are all presided over by the third eye chakra.

Distorted perceptions.
The inability to perceived l things from a new and different
perspective.
-How to balance the third eye chakra: Breathing and meditation
techniques are often the best approaches to balancing the third eye
chakra.
7) The crown chakra:
This is the seventh and final chakra in the chakric order. It is situated
at the crown of the head. It is helpful in connecting to everything,
especially, a realm made up of shapeless, nameless, and borderless
shape of being which isn't even technically in the physical plane of
existence, but more in the cosmic plane. In essence, the crown
chakra enables a person to connect to their spiritual side, as well as
something deeper than themselves.

A sense of disconnection from the physical world.
Loss of spirituality or faith.
-How to balance the crown chakra:
Learning to embrace silence.
Indulging in meditative breathing methods and inversions.
CHAPTER ELEVEN
OTHER CHAKRAS
Asides the seven common chakras believed to be in the human

body, some schools of thought believe in a chakric framework
consisting of 12 chakras — a concept quite new in itself. But as
much as simplicity is a much-appreciated property when it comes to
understanding the chakras, there isn't a unified or well-defined
comprehension of the 12 chakra framework until date. The ideology
behind the 12 chakras mostly stems from modern sources as
expressed by energy workers and healers in contemporary times.
There are two major forms of configurations provided in the healing
schools of thought in modern times. All 12 chakras are situated
either on the outside or inside of the body; all are inside.
In the first one, five other chakras are located outside of the body,
coupled with the primary chakra framework consisting of seven
chakras running from the base of the spinal cord to the crown of the
head. This is the most popular depiction of the 12-chakra framework,
which includes a chakra slightly beneath the root chakra while the
others are arranged above the crown chakra.
The second one involves all the two chakras being inside the body of
a person. Give extra energy centers are positioned between the
already known seven chakra system.
Regardless of the many different variants of configurations that exist

in the 12-chakra system, it is imperative to keep in mind that two
other energy centers are given more cognizance asides the earth
chakra (the chakra situated beneath the root chakra and the Earth's
surface and the crown chakra.
T HE 12-CHAKRA FRAMEWORK: THE PERSON TO UNIVERSE CONNECTION:

In simple terms, the 12-chakra framework is a depiction of the
connection of human beings to the vast cosmos. The premise of the
concept of the 12 chakra system states that every living thing forms
a part of a whole. Everyone person is grounded to the Earth and
connected to the cosmos through thin wiring. That wire covers a
rough distance of three feet below one's feet, stretching up too many
miles into the atmosphere and through, going deeper into outer
space. According to an expert energy healer and author, Cyndi Dale,
the 12-chakra framework is a means of utilizing a broad array of
energies for healing. Making use of the 12 chakras enables a person
to draw energy from powerful sources outside of his or her being,
getting in touch with the entire range of dimensions to the human
experience. And although energy healers in contemporary times do
make mention of the existence of other chakras, it is a commonplace
belief that power centers or extraneous chakras we used in
shamanic cultures for many years as a form of healing practice.
In many different traditions of old, the energies of the sky and Earth
are thought to mix inside the human body. The 12-chakra framework
thoroughly depicts this belief.
The Organization Of The 12 Chakra Framework:
Given as the seven primary chakras have already be considered in-

depth in previous chapters, the focus will be placed on the
outstanding give chakras that make up the 12 chakra framework. In
a similar format to the default spiritual chakra properties, every one
of the five added chakras also possesses a function, color, and
location peculiar to them. The standard chakra colors typically take
after the color spectrum of the rainbow, while the added framework
may include other colors linked to metals or elements of some sort.
Among them are the colors platinum, gold, and a host of color
combinations, which are often regarded as the "iridescence" or
"opalescence" at their peak frequencies.
The eighth and ninth chakras are typically depicted just above the
head, while the tenth chakra is situated slightly beneath the ground.
Albeit, there also exist variations to the 12 chakra system in which
the eighth chakra is situated underground while the other higher
energy centers are located atop the crown. In summary, the amount
of chakras added remains unchanged; however, the order in which
they appear tends to vary. Shown below is a depiction of two major
representations of the 12 chakras with slight disparities in the
position of the eighth and tenth chakras. The positions of both
chakras are interchanged in the first and second systems.
Chart 1 of the 12 Chakra System:
The position of the eighth and ninth chakra placed above the crown
chakra is quite the common depiction of chakras with higher
energies. The chart explained below comprises of 12 energy
centers, and the underground earth chakra is located in the tenth
position.
1) The Eighth Chakra:
This chakra is situated just above the crown chakra, roughly an inch
above it. The eighth chakra is responsible for how people can enter
different realms, transcending the barriers of time and space. This
energy point is believed to serve as a gateway to parallel lives and
universes, granting access to the sphere of the Akashic records and
the realm of potentialities still in development. This chakra is helpful
in shamanic healing practices, as well as communing with spirit
guides.
2) The Ninth Chakra:
The ninth chakra is situated even further above the crown chakra,
and is believed to be the “seat of the soul.” It enables access to the
higher purpose or calling of the soul. This chakra is regarded as the
gateway to archetypal energies or trends which play a significant role
in shaping the destinies of people.
3) The Tenth Chakra:
The tenth chakra is situated at a rough distance of a foot and half

beneath the surface of the ground. It is responsible for connecting
people to Earth. And since it revolves primarily around the energies
associated with the Earth, it has a strong physical nature. It is
involved in the physical wellbeing of people and connects them to
the Earth's grounding energies, as well as the environment around
them. Like the root chakra, the tenth chakra proves useful in healing
problems about the bones or bone marrow. This chakra tends to also
play a key role in issues about heredity and DNA.
4) The Eleventh Chakra:
This chakra can be found outside the body, and can only be
accessed with the feet and hands. The eleventh chakra is
responsible for creating an energy sphere that binds the human
sphere to the influence of the supernatural realm. In shamanic
traditions, this chakra tended to be used for its dimension to create
magic and influence the physical realm with supernatural powers.
The eleventh chakra emphasized the mind as a powerful tool with
which matter can be shaped.
5) The Twelfth Chakra:
This chakra can be found at the border of the 12-chakra framework.

It accords people a reach that transcends the common plane of
understanding into a cosmic unity. It is a common belief that the
twelfth chakra is the chakra responsible for the mastery of the
purpose of the soul via human existence.
Chart 2 of the 12 Chakra System:

In the second chart of the 12 Chakra System, the following centers
are present:
1) The Earth Chakra:
This chakra is the eighth chakra and can be found some three feet
below the feet under the Earth. Regardless of one's location, it
remains brown and serves to keep a person grounded. The anchor
of the Earth chakra harnesses every piece of the human puzzle,
ranging from blood to bone to DNA, among others. Keep in mind that
depending on an individual's perception of chakra study, the position
of the eighth chakra tends to vary; however, its function as the
grounding chakra epicenter remains unchanged. Other locations of
this chakra range from between the throat and heart chakras to
slightly above the crown chakra. In another interpretation, the eighth
chakra accounts for the human aura, which is a conglomeration of
the different chakra energies.
2) The Lunar Chakra:

This chakra is the ninth chakra and can be found slightly above the
crown chakra. It is usually white or silver and is responsible for
connecting a person to the moon's energies. It serves as the focal
point for communing with spirit guides, karmic comprehension, and
channeling, which rules over intelligence, and funneling information
regarding incarnations.
3) The Solar Chakra:
Otherwise known as the tenth chakra, the solar chakra can be found
above the lunar chakra. It is depicted in gold and is linked to
masculine energy. This chakra is responsible for the ability of people
to live their dreams, helping them focus their wills, eliminating
inhibitions, and giving purpose to one's existence.
4) The Galactic Chakra:
Also, known as the eleventh chakras, the galactic chakra assumes a

position above the solar chakra. It is depicted in a mixture of the
colors silver, gold, and violet. This chakra is regarded as a center for
prophecy. It is responsible for the ability to transcend the barriers of
time and space, allowing one access to the Akashic records, which
are also known as the general "Book of Life" of the universe.
5) The Universal Chakra:
Otherwise regarded as the twelfth chakra, the universal chakra is

depicted as an orb of light with multiple colors and facets. It is
believed to be the chakra of universal awareness and allows one to
exceed the bounds of the mundane and reach enlightenment and
communication with the Divine.
Outside the 12-chakra system, there are other chakras known to
many different cultures and practices. There is also an eight chakra
system which does not contain the primary seven chakras that make
up the chakric order. They include the following:
1) God's Head Chakra: This chakra is considered to be the twelfth

chakra in some chakra studies and can be found some 12 inches
atop of the crown chakra. God's head chakra is perceived to share
some measure of similarity to the concept of halos. Once activated,
this chakra helps stimulate a sense of higher awareness and the
feelings of a form of God energy flowing within the body. In the case
of imbalance, the God's head chakra will manifest as a sense of
powerlessness or disruption of sync with life.
2) The Soul Star Chakra:
This chakra can be found slightly above the crown chakra, and us
responsible for the energy about karmic memories and previous
knowledge. Once activated, the soul star chakra makes it possible
for one to have insights into diverse dimensions, as well as previous
lives, even. Also, this chakra makes astral travel possible when
activated, as well as the longing to study the planets and stars. In a
state of imbalance, the soul star chakra disrupts one's sense of
connection to the vast cosmos and makes it challenging to manifest
things.
3) The Pineal Chakra:
This chakra can be found in the center of the brain occupying a

position directly behind the eyes. For a relatively long time, the
Pineal gland has been believed to be sacred and is often regarded in
some studies as the seat or center of consciousness in the human
body. The Pineal chakra is responsible for activating the energy
found in the Pineal gland, which in turn aids in stimulating spiritual
consciousness, as well as a sense of divinity. When in a state of
balance, the Pineal chakra tends to help a person get access to
hidden planes, interacting with spirits and getting in touch more with
one’s inner self. The “lightworker journey” is often all it takes to
activate the pineal chakra. On the other hand, a state of imbalance
makes the chakra manifest in the form of a continued sense of fear
about the condition of the world, the inability for one to think on their
own, and a state of being closed up to intuitive messages.
4) The Cerebellum Chakra:
The cerebellum chakra can be found at the area behind the neck, at
the point where the head meets the neck. This chakra is otherwise
regarded as the center or well of dreams and is believed to help one
in gaining access to creative ideas, hidden realms, as well as one's,
should contract. In a case where the cerebellum chakra is very
strong, the perceived manifestations add often expressed as feelings
in touch, inspirations from dreams, and sometimes prophetic
dreaming, even. The cerebellum chakra is helpful when it comes to
perceiving things as they are with no interference whatsoever from
the mind or sentiments. However, in a case of imbalance in the
cerebellum chakra, the energy center will typically manifest in the
form of an inability to reach into one's intuitive voice, a clouded
sense of judgment, and an inability to see past the negative aspect
of things.
5) The Thymus Chakra:
Otherwise known as the higher heart chakra, the Thymus chakra can
be found in the area between the heart and throat. When in a state
of balance, the thymus chakra aids a person in finding access to
self-love, as well as the love of the Divine. Also, it helps one to
realize the beauty in the things that fill day-to-day life and be grateful
for them. Conversely, when in a state of imbalance, the thymus
chakra will typically manifest in the form of an inability to regard
points of views differing from one's, as well as narrow-mindedness.
The thymus chakra is also helpful in enabling one to find a
connection between their utterances and the energies of the heart.
This way, one can implore empathy and show compassion in their
communications.
6) The Sacred Heart Chakra:

The sacred heart chakra can be found in the area slightly below the
heart chakra. This chakra works in conjunction with the energy
associated with the heart chakra and aids in expanding awareness,
as well as a sense of unconditional love. When in a state of balance,
the sacred heart chakra is helpful in feeling secure and confident
about one's path and direction in life. Also, this chakra helps in
improving one's sense of intuition and clarity in terms of messages
obtained from worlds, unseen. When in a state of imbalance, the
sacred heart chakra will usually manifest in the form of loss of
empathy, a sense of confusion, and the inability to perceive the two
sides to a story.
7) The Core Star Chakra:

The core star chakra can be located around the region high above
the sacral (or second) chakra quite near to the diaphragm. The core
state chakra is a representation of the science of the soul, as well as
the pursuit after esoteric knowledge. When in a state of balance, the
core star chakra is helpful in comprehending the role one plays in the
world and the purpose of one's soul. Conversely, in a state of
imbalance, the core star chakra will tend to result in the sense of
disconnection. The study of metaphysics and spiritual wisdom can
be indulged in to restore balance to this chakra. Also, engaging in
meditative exercises that pay attention to breathing can prove
helpful.
8) The Earth Star Chakra:
The earth star chakra can be found within the area beneath the feet
and serves as the center of energy, which helps in connecting a
person to the earth. Once in a state of balance, the earth star chakra
enables one to feel a connection to the planet, as well as a
connection to their earthly journey. When in a state of imbalance, the
earth star chakra will often manifest in the form of feelings related to
being out of touch with the earth and an overwhelming desire to
return "home," and the cycles of the environment and nature.
Balancing the earth star chakra is quite easy and can be done with
as simple an activity as spending time in nature and indulging in
grounding exercises.
CHAPTER TWELVE
BLOCKING THE CHAKRAS
Chakras can indeed become blocked with time. When this occurs,
the energy that flows freely in and out, as well as the energy flow to
various other chakras, become inhibited in the process. While the
process may seem rather simple, the effect of blocking in the
chakras can direly affect the entire energy framework of the human
body. According to the manual on chakra - Chips Healing, blocked
chakras are affiliated with some psychological problems, and certain
existential biases which have one has introduced into his or her
connection to reality. Existential biases tend to prove inhibitive to a
broad array of actions and self-consciousness allowed to a person,
thus restricting them to a limited set of expressions. How the energy
flowing through the chakric framework is limited and is inhibited from
freeing. Effective flow at various levels is a proper reflection of the
subsequent manner in which the whole life process of a person has
become limited.
Unblocking the chakras often tends to offer a great deal of healing

spiritually and emotionally in the life of an individual, even to the
point of preventing physical illnesses.
B LOCKAGES IN THE SEVEN CHAKRAS

How would blockages in chakra be expressed in the physical body or
life of a person?
• Blockage in the root chakra:

1) Problems in the bones, colon, legs, and feet.
2) Weight problems.
3) An overwhelming sense of fear about survival and safety.

4) Undergrounded: very fearful and flighty.
5) Sense of loss, as to not belonging anywhere.
6) Weak constitution; lacking in imaginations and dreams or being
overly practical.
7) Experiencing difficulty in letting go.
8) Tied down, habitual, and plodding.
• Blockage in the sacral chakra:

1) Problems in the urinary and reproductive systems.
2) Feelings of guilt.
3) Emotional coldness.
4) Low level of energy and libido.
5) Difficulty in changing and experiencing joy.
6) Holding back.
7) Being overly emotional, sexual, and inclined to physical pleasure.
• Blockage in the solar plexus chakra:

1) Digestive problems.
2) Allergic reactions.
3) Diabetes and hypertension.

4) Loss of confidence.
5) Low self-esteem.
6) Abuse of power, and an obsessive sense of dominance and
selfreliance on will.
7) Sense of shame.
8) Easily fatigued.
9) Challenge in expressing desires.
• Blockage in the heart chakra:
The blockage in the heart chakra is particularly of great significance

because of its position in the middle, where it serves as an anchor
between the lower and upper chakras. Besides other forms, a
blockage could manifest in the form of loss of emotional fulfillment,
loneliness, difficulty in accepting and reciprocating love, or the
absence of compassion. It could also take the form of unhealthy
relationships, absence of a sense of connection to nature or the
Divine, asthma, love emanating at low vibrations, lungs of heart
problems, and unreconciled sorrows.
• Blockage in the throat chakra:
1) Problems in the thyroid, neck, and shoulders. 2) The inability to
express ideas.
3) Inconsistent and uncontrolled communication.

4) Problems with self-expression and identity.
5) Manipulative tendencies.
6) Low sense of self-worth.
7) Deception to self and others.
• Blockage in the third eye chakra:

1) Headaches.
2) Lack of vision.
3) Frequent nightmares.
4) Lack of imagination.
5) Problems with sight.
6) Loss of focus.
7) Inability to see the big picture.
8) Clouded or blocked intuition.
9) Delusion and distorted imaginations or visions.
10) Obsessive reliance on intellect and logic.
11) Abuse of intuition.
• Blockage in the crown chakra:

1) Problems with the brain and cognition. 2) Difficulty with completing
things. 3) Spacy and ungrounded behavior. 4) Mental problems.
5) Indecisiveness and impracticality.

6) Lack of common sense.
7) Depression.
8) Confused and estranged.
9) Sense of meaninglessness.
10) Delusional and grandiose.
CHAPTER THIRTEEN
C HAKRA TEST
At this juncture in this book, you must be concerned about the
condition your chakras are in. To get your chakras checked,
professional help is necessary, but in the absence of this
professional help, you can find out for yourself. The chakra test
contained in this section will prove helpful in aiding you to activate
your chakras and achieve balance in them. However, before
performing the chakra test, you must comprehend how energy flows
through the body. Matter of fact, chakras can respond to external
stimuli and clearly show an imbalance in energy levels. If you have a
nagging issue that you repeatedly run into now and then and have to
be treated for it, it is an indication that there is no harmonious flow of
energy through the chakric framework.
It isn't at all difficult to carry out an analysis of the conditions of your

chakra by yourself when you are ready to assess yourself as well as
your behaviors and feelings well enough. To begin, get hold of a
pencil and notebook to take down notes. Proceed from this point to
get started with the chakra analysis test.
THE MULADHARA CHAKRA TEST :

You must always begin any chakra test from the Muladhara chakra.
Symptoms of balance in the Muladhara:
1) Self-confidence
2) Great physical activity
3) Courage
4) Activity
People who experience balance in their Muladhara chakra is in love

with the world completely: plants, animals, people, and animals.
Also, they tend to have some important earthly wisdom.
Symptoms of imbalance in the Muladhara chakra:
1) A sense of nervousness and fear.
2) Seemingly being unable to take control of one’s own life.

3) Feeling like one is a victim of situations.
4) Dissatisfaction with self, in terms of overall appearance, weight,
height, among others.
5) Attempting to be withdrawn from physical reality using various
means such as drugs, alcohol, smoking, etc.
Symptoms of hyperactivity in the Muladhara chakra:
1) Greed, and arrogance.

2) Hyperactivity in the Muladhara chakra will often result in anger
issues occurring without reason.
3) Regularly injuring or bruising oneself is also a sign of hyperactivity
in the Muladhara chakra.
4) Lust.
Practice questions: To assess your Muladhara chakra, you will

have to ask yourself a series of questions. Your replies will dictate
the state of your Muladhara chakra. For instance, if you ask the
question— “What is my view on material things?”
If your answer is:
“Everything” — It means your Muladhara chakra is presently in a
state of hyperactivity.
“Nothing” — It means your Muladhara chakra is currently blocked.
If, as an answer to this question, you start to debate that material

wealth is merely a tool used in accessing new opportunities — it
indicates that your Muladhara chakra is a state close to balance.
Balancing your Muladhara chakra after assessment:
The Muladhara chakra often ends up blocked as a result of fear.

Fear, indeed, is the major factor that causes blockage in the
Muladhara chakra. As a means of improving the flow of energy in the
Muladhara chakra, the block must be taken out. To do this, you have
to rid yourself of the fear. Facing your fears entails first recognizing
that you have a fear, accepting its existence, and finally, identifying
the associated root cause. In facing your fears, transform them into
love. Start by doing the things that once frightened you. If you are
afraid of animals, visit a pet shelter. If you are afraid of water, take
swimming lessons. Getting over your fears is the primary key to
getting rid of the block inhibiting the Muladhara chakra.
THE SVADHISHTHANA CHAKRA TEST:

The next that ought to be assessed is the Svadhishthana Chakra.
Symptoms of balance in the Svadhishthana chakra:
1) Sense of love for one’s body.

2) A good relationship with others.
3) Sense of good self-esteem.
4) Feeling one's sexuality and attractiveness.
5) Symptoms of imbalance in the Svadhishthana chakra:
6) Engaging in harmful habits.
7) Low self-esteem.
8) Diseases in the organs of reproduction.
9) Problems in relationships with others.
10) Sense of guilt.
11) Sexual issues.
Symptoms of hyperactivity in the Svadhishthana:
When the Svadhishthana chakra is experiencing a state of

hyperactivity, one will often tend to suffer from disappointments and
cry. You will also tend to be irritable, touchy, and jealous.
Practice question:
To assess the state of the Svadhishthana chakra, the quest outlined
below can be used:
"What do sexuality and pleasure imply to me?" If your answer is:
Often engaging in many different entertainments such as parties and

nightclubs, indulging with food, and finding it hard to manage sexual
needs and desires and — then, the Svadhishthana chakra is in a
state of hyperactivity.
Denying yourself any form of pleasure, and continuously restricting

yourself from everything, and you find it remotely challenging to
discuss your desires — this is an indication of a blockage in the
Svadhishthana chakra.
Being respectful of your body and your right to fun in a healthy way
without ending up with sex or food addiction is an indication that your
Svadhishthana chakra is in a state of balance.
Balancing your Svadhishthana chakra after assessment:
The major cause of blockage in the Svadhishthana chakra is guilt. To

get rid of this blockage, you must have a fair understanding of the
core reason for the guilt, first of all. Once this is achieved, the next
step is to make conscious efforts are changing that guilt into
forgiveness. Another reason why there might be a blockage in the
chakra is as a result of too many attachments that have grown into
habits and then turned to addictions. In this case, however, it is
imperative to out concise efforts into overcoming how dependent you
are on people, as well as the addiction to your wants. The key is in
assessing the core emotions that lie beneath the obsession. Let go
of those emotions, and do not let them become blockages to you.
Turn your focus to recreating spiritual harmony within you.
THE MANIPURA CHAKRA TEST
The next chakra that requires testing is the Manipura Chakra.

Symptoms of balance in the Manipura chakra
1) Success in career
2) Good self-esteem
3) Optimism
4) Self-confidence
5) Financial security
6) The desire to attain one’s goals
Symptoms of imbalance in the Manipura chakra:
1) Dizziness
2) A sense of powerlessness, especially in overwhelming situations
3) Disruptions in the gastrointestinal tract
4) Nausea
5) General body weakness
Another technique used to assess the Manipura is to take the

temperature of the body. If you feel cold constantly, and experience a
rather low body temperature than normal, chances are your
Manipura chakra is both out of balance and blocked.
Symptoms of hyperactivity in the Manipura chakra:
Any form of hyperactivity in the Manipura chakra will often be

expressed in an individual as a pattern of aggressive, overbearing,
demanding, critical, abusing, control-obsessed, and critical behavior.
Hyperactivity in the Manipura can also manifest as a challenge
withanagung money, uncertainty in the financial landscape, anxiety,
and workaholism. Also, when considering the taste preferences in
people with hyperactive Manipura chakras, the lot of them love
coffee and can't go through their days without it. If you tend to feel
the heat in your body constantly, chances are you have a
hyperactive Manipura chakra.
Balancing the Manipura chakra after assessment:
The core reasons behind blockages in the Manipura chakra stem

from frustration and shame. As it is with the two priorly mentioned
chakras, to get rid of the blockage in the Manipura chakra, you will
have to seek for the core reason for the problem. You need to do
some self-searching and find out the thing(s) that you feel ashamed
of. Once this is done, you now have to change negative emotions
into positive feelings of love, acceptance, and forgiveness.
THE ANAHATA CHAKRA TEST

After the Manipura chakra, move on to assess the Anahata chakra.
Symptoms of balance in the Anahata chakra
1) Showing kindness, care, and benevolence.

2) In-depth happiness
3) The ability to give, receive, and feel love.
4) Symptoms of imbalance in the Anahata:
5) Self-pity
6) A sense of indifference to others
7) Capriciousness and callouses
8) The inability to be sympathetic
9) Problems with relationships
10) The inability to love oneself
Symptoms of hyperactivity in the Anahata chakra
1) Obsessive desire to please people

2) Tendency to blush often
3) Rapidly increasing pulse, especially in overwhelming situations
4) Having a constant sense of guilt and antipathy towards other
people.
Assessing the Anahata chakra:
A great way to assess the Anahata chakra is by holding your breath.

To begin, take a light breath and exhale. Hold your breath for as long
as possible. If you find it impossible holding your breath for some 20
to 30 seconds, you have a weakened Anahata chakra. Conversely, if
you can hold your breath for up to a minute or more, your Anahata
chakra works well and is in good shape.
Balancing the Anahata chakra
Blockage in the Anahata chakra often happens when an individual

experiences emotion of grief. It is quite the challenge getting rid of
this blockage from the heart chakra as the feeling of grief is often
succeeded by a state of unwillingness and an aversion to doing
anything. In such a state, it is nearly impossible to take a sober view
of the problem devoid of sentiments. It requires a huge set of will to
attempt even to comprehend the problem during a state of grief and
find out the root cause. What is even more challenging is viewing
and approaching the problem from a different point of view.
THE VISHUDDHA CHAKRA TEST

This test is necessary to assess the state of your vishuddha chakra.
Symptoms of balance in the vishuddha chakra:
1) Having a strong influence on others through your speaking

proficiency.
2) Being able to express oneself harmoniously
3) Success in communication
4) Complete production of ideas and achievement of inner potentials
Symptoms of imbalance in the vishuddha chakra
1) On a physical level, imbalance in the vishuddha chakra will

manifest as an increase in appetite and frequent outbursts of angina
2) Difficulty in speaking the truth at all times
3) Encountering problems with self-realization and self-expression
4) Difficulty in speaking with conviction
5) Deceitful and arrogant
6) Constantly doubting one’s own opinion
7) Difficulty in expressing your thoughts in a clear and convincing
manner
8) Tendency to stutter
Symptoms of hyperactivity in the vishuddha chakra:
When there is a case of hyperactivity in the vishuddha chakra, one

will tend to first talk before giving any thoughts to what they said.
And often, utterances made than could hurt others.
Assessing the vishuddha chakra: To assess the present state of

the vishuddha chakra, you will have to analyze your voice.
If you:
Regularly seek to get attention with the use of a loud while not
wanting to hear out other people — it is indicative of a case of
hyperactivity in the vishuddha chakra.
Continuously oppose yourself to other people — your vishuddha

chakra is hyperactive.
Regularly indulge in conflicts and quarrels — it also indicates that
your vishuddha chakra is hyperactive.
If you have a timid voice, you will tend to feel like you lack in words
to express your opinions well — it is an indication of a blockage in
your vishuddha.
Another way to assess the state of your vishuddha chakra is by

testing your auditory memory. If your auditory memory is in sound
condition, you have a properly functional vishuddha chakra.
Conversely, if you find it hard to recall the things you said — it is an
indication of weakness or blockage in the vishuddha.
Balancing the vishuddha chakra:
Blockage in the vishuddha chakra occurs as a result of telling lies.

For this reason, one must have total comprehension of the nature of
lies. As lies are similar to viruses, in that they are capable of being
transferred from one person to others. It is a dangerous indulgence
to engage people who are in the habit of deceiving others as lies
tend to be contagious. As such, when you surround yourself with
people who tell lies a lot, you, without your knowledge, would start
lying, as well. At this point, your previous level of honesty is
negligible. Your environment will always affect you regardless of
whether or not you want it to. As such, developing immunity to such
a virus is quite difficult; however, it isn't entirely impossible. To do
this, you will have to learn to differentiate lies from the truth.
Endeavor to honest with other people, as well as yourself. Ensure to
respond to every lie you hear with the truth. Don't allow your
environment to get in the way of who you are; however, at the same
time, refrain from judging the people that lie.
T HE AJNA CHAKRA TEST:
Moving up the chakric order, the next chakra to be assessed is the
Ajna chakra.
Symptoms of balance in the Ajna chakra:
1) Comprehension of others
2) Psychic powers
3) Empathy
4) Good intuition
5) Symptoms of imbalance in the Ajna:
6) Headaches
7) Nightmares
8) Illusions
9) Shyness
10) Issues with visualization
11) Fears
12) Timidity
13) Anxiety
14) Pride
Assessment of the Ajna chakra: You can find out the present state
of your Ajna chakra by taking the test outlined below:
Ask someone to assist you in this assessment. Let he or she write
down two-digit numbers, five of them. Take, for instance, 21, 14, 89,
75, and 53.
For some five seconds, take a look at the number row and attempt to
write it from memory. If you can correctly write down four numbers at
least, or the entire lot, it is an indication that you have a perfectly
functional Ajna chakra. Conversely, if you are only able to get one or
two numbers of the lot, it is an indication of blockage in your Ajna
chakra.
Balancing the Ajna chakra:
Blockages in the Ajna chakra are often on account of a sense of the

illusory reality of separation. To get rid of the block, you have to
refrain from always trying to seem better than others. Refrain from
comparing yourself to other people, and accept yourself for what you
are. Learn to accept the uniqueness of others, as well as the
uniqueness of yourself. Because if every other person is unique in
their way, making comparisons seem far-fetched and without
meaning.
THE SAHASRARA CHAKRA TEST:

To round up the Clara test, the final chakra to assess the Sahasrara
chakra. Symptoms of balance in the Sahasrara chakra:
1) Getting to realize one’s uniqueness.

2) Feeling one with the world, as well as the people in it.
3) A strong sense of connection to the universe and the Divine.
4) Symptoms of imbalance in the Sahasrara chakra:
5) The fear of death
6) An inability to think in overwhelming situations
7) Loneliness
8) Absence of the will to live
9) Depression
10) Seeking to eat and taste of all the fruits of spiritual understanding
without attempting to learn to plant, water and groom them
11) Lacking the will to reach out to others
Assessing the Sahasrara chakra:
To check the condition of the Sahasrara chakra, you will have to

undertake a nose-breathing test. If both of your nostrils work evenly,
it indicates that both hemispheres of your brain are in perfect
working conditions, meaning the Sahasrara chakra is balanced and
harmonized.
Balancing the Sahasrara chakra:
Keep in mind that, unlike other chakras, the Sahasrara chakra

cannot experience a total state of blockage because no one can be
utterly and completely disconnected from the cosmos. As a way of
harmonizing it, you will have to learn to trust the cosmos and make
conscious efforts to accept any help it offers. Express your intention
with the affirmation:
“I trust the Universe and move forward boldly!”
By doing this, you have tapped into the energy of the universe, which
will flow through you, leading you along in your journey through life,
protecting you. This would accord you a feeling of unity and ease.
CHAPTER FOURTEEN
CHAKRA EXERCISES
The chakra techniques and exercises discussed in this section will

help people to cleanse and open their chakras to get rid of blockages
and imbalances, which keep vital chakric energy from flowing
through the body freely. The exercises discussed in this section are
all aimed at beginners. They include movements, postures, mantras,
and other forms of easy exercises that help balance and heal the
chakras on a day-to-day basis.
Before taking on these exercises, you must locate any form of

blockage or imbalance in your body.
FIRST CHAKRA:
Food:
Meals rich in proteins, such as spicy stews, meat, wine, and fish,
help keep the root chakra healthy.
Chakra exercises for the well-being (unblocking and opening) of
the root chakra or Muladhara:
Walking:
This exercise is best done with the feet bare on grass or sand.
Running:
Running should also be done barefooted, but be wary of your course

to avoid injuries.
Aerobic exercises:
These exercises are targeted at both the circulatory and respiratory
systems.
Anaerobic exercises: These exercises are aimed at the bones and

muscles. Jumping:
This exercise can be performed on one spot. Bend your knees when
reaching the ground.
Trust and accept your body, pampering the child within you. Sitting:
Bend over until contact is made with your toes. Other activities which
boost self-confidence. Dancing:
Any form of dance exercises or mere dancing. It can be done solo or

with a partner.
THE SECOND CHAKRA:
Food:
Taking lots of liquids helps in balancing and cleansing the sacral
chakra. Chakra exercises for the well-being (unblocking and
opening) of the sacral chakra or Svadhishthana:
Water-related activities:
Going swimming, showering, or bathing can help with the sacral
chakra. Saunas and jacuzzies can also help.
Pelvic exercises:
Indulge in exercises about the rotation or movement of the hips, as
well as those related to water and contact.
Engaging in sexual relations
Dancing:
Hip exercises and dancing, like hula hooping, belly dancing, and
doing the salsa.
Maintain consciousness of your emotions and refrain from

suppressing them. It is energy wanting to leave your body and be
expressive, so allow it.
Find out the blockages and repressions you have learned since your
younger years, even since childhood. Rid yourself of limitations, set
yourself free, and enjoy life.
THE THIRD CHAKRA: Food:

Eating foods rich in starch and carbohydrates can help improve the
state of your solar plexus chakra.
the solar plexus chakra or Manipura:
Drop habits that bore you and pick up new ones.

Engage in exercises like sit-ups and jogging
Releasing tension:
Using an object, such as a pillow or other soft material, hit your bed
as a way to let out anger anytime you feel the need to do so. You
can also use your hands and feet.
Break any form of inertia or routine that stands in your way. The
arch:
Lie facing downward, grab your ankles using your hands, and
perform some swings.
THE FOURTH CHAKRA: Food:
Foods such as green tea, veggies, and even the prana and oxygen
from the air can help with the heart chakra.
the heart chakra or Anahata:
Igneous breathing:
Perform several abdominal breaths, with the diaphragm contracting
and expanding within the stomach.
Use pranayama breathing exercises coupled with energetic keys or
bandhas to control your breathing.
Try to assist someone every other day.

Full breathing:
Begun by breathing through your nose from the collarbone, chest,

and stomach. Slowly, begin to exhale in a similar order, until all the
air is expelled.
If you have a hatred for someone, refrain from it and respectfully

show love and forgiveness.
Pectoral openings of every kind:
Lay back on the arm of a chair or a pillow and try arching your spine
as much as you can, visualizing as the heart chakra opens up.
THE FIFTH CHAKRA: Food:
Fruits help keep the throat chakra healthy and balanced. Chakra
exercises for the well-being (unblocking and opening) of the
throat chakra or vishuddha:
Neck exercises: Movements or twists in the neck of all sorts exercise
the throat chakra. Chanting:
Continuously repeating and systematically pronouncing mantras,

particularly the mantra “OM.”
Yelling or screaming out loud in an area where it won’t be
bothersome to people.
Stick your tongue out, keeping your mouth wide open. Extend all the
muscles in your neck and face to the maximum while producing the
mantra “HAM” very loudly. You can also use any other mantra of
your choice. Maintain this position for up to 30 seconds. Repeat the
process three times.
Indulge in any form of vocal exercises or singing.

THE SIXTH CHAKRA: Food:
Foods about dark, bluish-colored fruits, like red wine, blackberries,
grape juice, raspberries, and blueberries.
the third eye chakra or Ajna:
Try visualizing simple geometric shapes.

Engage in guided meditations
Massage your eyebrows and eyes with the fingertips in a circular

motion. Close your eyes as you do so.
Try meditating using the Antahkarana symbol.
THE SEVENTH CHAKRA:
Food:
There are no foods associated with the crown chakra because it is
associated with fasting. As such, herbs and incense activate it better.
the crown chakra or Sahasrara:
Sit up straight and turn your focus to the blank mind or mental void
for a brief period, say, 20 minutes. Use a mantra if preferred.
Lay flat on your back, rest your elbows while holding down the waist
and raise your back and legs.
Engage in any form of prayer and meditation.
CHAPTER FIFTEEN
CRYSTALS AND GEMSTONES ASSOCIATED WITH CHAKRAS
The idea behind using crystals and stones with chakra is that any
stone is capable of balancing any of the specific energy centers it is
focused on. In picking a healing crystal or stone for any of the
chakras, you must consider various attributes of the stone, including
but not limited to its energetic properties, color, and individual or
intuitive resonance with you.
Every chakra has a set of stones, usually single or multiple, to which

it is associated. Below, a set of such stones are outlined to assist
you in picking a healing stone or crystal, based on the chakra you
intend to heal or balance:
ROOT CHAKRA STONES:

Black tourmaline, hematite, bloodstone, fire agate, and tiger’s eye.
SACRAL CHAKRA STONES:
Coral, citrine, moonstone, and carnelian.
SOLAR PLEXUS CHAKRA STONES:
Topaz, calcite, malachite, and citrine.
HEART CHAKRA STONES:
Green tourmaline, Jade, green calcite, and rose quartz.
THROAT CHAKRA STONES:
Aquamarine, turquoise, and lapis lazuli.
THIRD EYE CHAKRA:
Black obsidian, purple fluorite, and amethyst.
CROWN CHAKRA STONES:
Diamond, clear quartz, selenite, and amethyst.
T HE HEALING PROPERTIES OF CHAKRA STONES.

Below, a range of stones is outlined and discussed alongside their
healing characteristics.
Agate (Fire agate): It brings both the physical and etheric bodies
into alignment It helps maintain groundedness It improves the
emotions and passions of a person It can cause stimulation in the
root chakra It helps the state of the sexual organs and bowels.
Amethyst: It fosters better meditation It aids communing with angels
and spirit guides
It fosters an understanding of the core reasons for diseases or

imbalances in people
It helps in revealing any harmful trait in one’s ego It aids in grounding

people who don’t feel at home with the planet. It is used in healing
addictive behavioral traits. Helps in achieving clarity mind. Citrine: It
boosts creativity Improves the power of manifestations and will.
Improves the clarity of thought. It makes one capable of opening up
to the energy of the cosmos. It helps in getting over adversity and
difficulty. It provides support for the endocrine system and improves
metabolism. It fosters energy and physical stamina. Carnelian: It
grooms power, courage, confidence, and passion. It helps with
taking action. It helps overcome fear
It is helpful in detoxifying and purifying one's body from negative

traits such as drugs and alcohol.
Calcite (Orange calcite): It helps in overcoming social phobias and

shyness. It is good for hormonal balance and boosts the endocrine
system Helps introduce solar energy into the energy field and body
of a person It helps get over depression
Diamond: It serves as a support stone for various minerals It

provides a pathway to divine energies It fosters vision and truth It
promotes connection to higher planes It I helpful in removing density
from the emotional body It is used in clearing energy fields Fluorite:
It strengthens teeth and bones It balances brain chemistry It helps

with clarity of thoughts It proffers solutions to dishonesty, instability,
and confusion It helps with vertigo and dizziness It clears cluttered
and confused thoughts It aligns and refocuses out-of-sync energies
Jade: It strengthens the energy framework It improves the physical
and emotional well-being of a person It brings balance and harmony
to the heart chakra It dreads prosperity and abundance
Lapis Lazuli: It conjures divine inspiration It assists in discovering

the inner divine nature of a person It helps connect one with the
Divine It opens up the psychic center of the third eye It clears up the
energy framework of the body
Moonstone: It activates the Kundalini energy It aids in stabilizing

female cycles It improves intuition It helps with sorting the emotions
of a person It is used during meditation and regression of past life It
fosters clairvoyance It can help one attune to the energy of the moon
It conjures appropriate behavior and patience
Obsidian (Black Obsidian): It takes out blockages from the

meridian system It cuts off negative energies from the body It serves
as a good grounding element It clears the aura
Quartz (Clear Quartz): It fosters the growth of nails and hair It

boosts energy It broadens awareness It brings about a state of
heightened spiritual sensitivity It can be programmed owing to its
memory It improves psychic abilities
It activates the nervous system and serves as a medium of

communication with spirit guides
It boosts clarity and opens the chakras Quartz (Rose quartz): It

helps in healing and balancing the physical heart It helps in
reawakening trust and calming the mind.
It dispels feelings of suspicion and fear and helps in taking off fear,
worry, anxiety, and previous emotional issues.
Selenite: It helps in eradicating stagnation, and compelling one to
move forward with their life
It eliminates stagnation in the chakras and cleanses the aura It
eliminates congested energies, opens and activates the soul star,
crown, and third eye chakras.
It serves to raise one’s consciousness to higher l evels
Tiger’s eye:
It boosts the endocrine system and provides energy to the body
It stimulates the solar plexus, root, and sacral chakras, supporting

vitality in general
It helps in carrying out efficient actions and sharpens one's logic It

initializes the intellect of a person and encourages overall vitality It
aids balancing between the polarities
Tourmaline (Black Tourmaline):
It cleanses the aura and encourages the cleansing of heavy metals.
It helps in the regulation of the energetic and electrical systems of

the body, and aids in the purification of toxins from the body
It is used in psychic protection and can help disengage from
obsessive and compulsive traits.
Turquoise: It improves prana, and aids in the oxygenation of the

blood It offers protection against evil, and improve wealth It improves
self-acceptance, relief from regrets, and self-forgiveness.
It stimulates the throat chakra and aids in balancing one’s emotions

and mood
It improves emotional sensitivity
H OW CHAKRA STONES WORK

The purpose of chakra stones is to amplify or balance the energy in
the chakric framework. Healing with chakra stones is based on the
concept that crystals or stones are made of a natural frequency with
healing properties. When activated, the stones or crystals can join in
and balance or move the energy surrounding them. For chakra
stones, the idea is based on the vibrational signature of every
specific crystal resonates or is associated with a particular energy
core. It is possible to activate the healing power in chakra stones
through intuition about or intention. Visualizations or active
imaginations can help in gaining access to a space in which the
crystals or stones can be used in combination with other chakra
healing techniques.
The crystal or stone serves to direct and amplify the energy of the
chakra. It then influences or comes into alignment with the frequency
of vibration of the targeted chakra.
C HOOSING THE CORRECT CHAKRA STONE?

To begin, you will have to go through an array of stones that are
related to each of the seven chakras. Keep in mind that each chakra
can be affiliated to more than one stone or crystal, and you will have
to find out the one that best resonates with you and your problem.
Asides the method of picking based on resonation, you can also
make your selections based on intuitive perception or sheer intuition.
To do this, you will have to engage your intuitive sense(s) that is
developed the most in your body. You could assess the stones and
find anyone appropriate as a result of their glow properties. You can
also assess the energy given off by the crystal or stone by feeling
over it using your hands. Take note of any heating or tingling
sensation. Or, you might know the stone or crystal to pick when the
time comes.
CHAPTER SIXTEEN
CHAKRA MEDITATION
Since the chakras form a part of a closely connected framework,

there is only so much attention that can be done on them
individually. As such, it is best to meditate on the lot of them as a
whole and restore balance to the entire system. As time goes by,
and you gather experience, your tendency to find out imbalances in
each of the chakras will increase. Subsequently, you will be able to
channel your meditation better to address a given chakra. To begin,
you have to prepare an area in which you will practice meditating.
The place has to be peaceful, quiet, and devoid of distractions for up
to half an hour. Next, you have to get comfortable. Place a mat or
pillow on the ground. Sit comfortably, gliding your legs in front of you.
If you feel uncomfortable in that position, you can always seek
another alternative by getting a cushion. Keep your spinal cord up
and erect, but not enough to cause stress. Allow your hands to hang
limply over your knees. Take deep and even breaths.
At this point, you can begin visualizing the chakras individually, going
from the root chakra up to the crown chakra. As you do so, have in
your mind the picture of pure energy coursing into and through each
chakra. It is best to imagine the chakras in the colors they are
associated with while meditating. Be patient with each chakra, and
take your time focusing on them until you can envision the pure
energy moving into and through it. Don’t be in a hurry to get it over
with as the chakras deserve several solo minutes. When you finally
get to the crown chakra, there should already be a clear mental
picture of pure, positive energy moving around your body through
and from the chakras.
The first time trying out chakra meditation can seem quite tricky,
especially when it comes to maintaining track of the colors and
energy centers that have to be focused on. At this juncture, the tools
used in guided meditation, such as audio and audiovisual tools, can
be helpful.
P RACTICAL STEPS TO CHAKRA MEDITATION:

The steps discussed below provide an insight into the best ways of
practicing chakra meditation as a way of restoring balance and
alignment to the chakra framework in your body. These steps
include:
As was stated earlier, chakra meditation starts with a comfortable

sitting posture in which the spine is kept straight but not stressed or
rigged. Once that is accomplished, proceed to pay attention to each
part of your body, beginning with your feet. Shift your attention
upward as you go. Relax each part of your body as you do this, feel
the stress melting away and your body relaxing.
The second step in the chakra meditation process is to pay attention

to your breathing. Don't force it; let your breathing slowly attain
steadiness and depth. At this point, the mind could wander off, so
take caution in bringing it back so as not to disrupt the sync of the
body. While gently returning your mind, focus on your inhalations
and exhalations. Picture as the oxygen flowing into your lungs is
being distributed into your bloodstream, energizing the body. Picture
it revitalizing all the cells, organs, and tissues in your body. Visualize
it, eliminating all the toxins from your body, and expel them with each
exhalation.
The next step is to begin visualizing the beating of the heart, as well
as how perfectly functional the body is. Imagine how all the parts
exhibit alignment and work together in harmonious coexistence.
Picture as your breathing provides sustenance for all your body
parts, enabling them to work together. Maintain awareness of how
each breath serves as a lifegiving force to the whole system of your
body.
Now, gently turn your attention to envisioning life-giving energy

flowing into your through each breath of air you take in. Picture this
energy as a yellowish-orange color. Picture this energy as it
surrounds your entire being and refuses into your aura. Visualize
your aura growing brighter and stronger as this great energy charges
it up. Ensure to go about this step unhurriedly, allowing your aura to
grow brighter slowly but steadily. Try to keep the energy flowing into
your body with each breath you take.
From this point, the next plausible step would be to begin energizing
each chakra individually. Begin with the root chakra in the region of
the lower back. Picture the energy flow as a burst of swirling energy
being fed by the energy drawn into your body through your breath,
making it brighter and stronger. Subsequently, picture another
source of energy, this time, coming into your body from the earth. It
is also life-giving energy, and it joins the swirling burst of energy in
the root chakra.
Proceed to move up the chakric framework to the sacral chakra.

From there, move up to the solar plexus chakra, then to the heart,
throat, third eye, and finally the crown chakras. Feel the life-giving
energy infusing into each life-giving chakra energy. Do not be in a
hurry to finish this step, so go through with it at a steady pace.
Spend as much time as necessary on any particular chakra, and
approach each with the same purpose of energizing it. Working your
way up to the top from the bottom chakra is a much-advised tactic
than skipping from one chakra to another. Go with the flow and allow
each chakra to influence the ones closed to it. Keep in mind that
energizing a higher aced chakra before a lower placed one can
result in adverse aftereffects.
The final step in the chakra meditation process is to picture each of

the chakras at the same time, feeding off of the energy entering into
the body from the earth and through your breathing. Remember to
visualize your aura and all seven chakras becoming clearer, brighter,
and charged up from both life-giving energies.
V ARIOUS KINDS OF LIGHT USED IN CHAKRA MEDITATION

When carrying out chakra meditations of any sort, there is an array
of light that can be used to dampen the influence of painful beliefs in
the practice. Some of those lights include the following:
1) Diamond white light:
This light is used for the purification and alignment of the energy field
of the body.
2) Emerald green flame:

This light is used in transforming and restoring the physical body.
3) Violet flame:
This light is a mix of the gold flame of Christ consciousness, the

sapphire blue ray of the Divine masculine, and the rose-pink ray of
the Divine feminine. All three of these flames, when combined, result
in a pure violet flame used in cutting off attachments to hurtful
memories.
4) Rose pink light:
This light infuses one's person with the unconditional love of the
Divine mother, creating a sphere of protection both around and
within a person. This flame works well in healing one's inner child, as
well as providing protection.
5) Sunshine yellow tag:
This light is linked to Christ's consciousness and is awakened within

the consciousness of people as their feminine and masculine
polarities approach a state of balance. The light ray is composed of
illumination and divine wisdom.
6) Gold light:
This light represents a much deeper resonance of the sunshine

yellow ray. It attracts peace and real discrimination into one's person
— nectar of energy, which nurtures and stabilizes the energy
framework. It is a good type of ought to introduce after completing
the energy work, as a means of completion and balancing.
Feel free to practice with any of these different lights as you undergo
chakra meditation, as well as other types of light which come to
mind, and find out the one that best resonates with you.
T YPES OF GUIDED MEDITATIONS FOR CHAKRA HEALING

From improved immunity to dampened levels of stress to a much
greater feeling of inner peace and calmness, the upsides of
meditation are numerous. And just as meditation helps in bettering
every other aspect of the human body, it also helps in balancing and
healing the chakras. For one who is still a beginner to the concept of
chakra healing and balancing, you must teach the concept of
meditation as it seems ideal. It will serve to make the process easier
to understand and follow. In this section, we will be discussing some
basic chakra meditation routines for beginners. 1) The great release:
The great release is a form of guided meditation aimed at inducing

relaxation into the body. It has a flexible structure and soothing style
that will lead you through a Kundalini and chakra-targeted meditation
gently and easily. It works well for people who want to achieve
harmony with their body and the chakras, and restore balance to the
chakric framework.
2) 10-minute guided meditation for chakra balancing and positive

energy:
This type of guided meditation is aimed at shifting the energy center

and leaving one feeling happy, restored, and bursting with positive
energy. It is great for use at any given the time of day.
3) Guided meditation for Chakra alignment:
Created by the honest guys, this form of guided meditation makes

use of strong but simple chakra balancing techniques in a guided
meditation to restore alignment to the chakras. It is imperative that
you cut back and relax, allowing yourself to be guided from one
chakra to another, releasing blocks and letting the energy flow
through you.
4) Complete cleansing and resetting of the chakras:

This type of guided meditation, although gentle, is powerful enough
to leave you feeling renewed and refreshed in your body. The
technique will guide you gently through each of the chakras,
cleansing and unblocking and freeing up blocked energies. Next, the
cleansed chakras will be filled with positive energies that will provide
support for your whole body. This technique can be utilized at any
point to restore balance or reset the chakras to induce a sense of
groundedness.
5) Basic chakra meditation for new beginners:
This technique is courtesy of Meditation Zen and lasts for around 20

minutes. This guided meditation is aimed at aiding beginners find
their way with chakra meditation. The technique involves guided
meditation towards switching on the power switches of energy in the
body while clearing out and cleansing the chakras. The result is
usually a sense of readiness and refreshment to live and cope with
life.
6) Guided meditation for unblocking all seven chakras:
As the name suggests, this guided meditation is aimed at unblocking

the seven chakras. You are guided into a state of relaxation and led
to meditating about the problems that stand in the way of your
chakras. By being aware of the existence of these problems as the
inhibitive factor, you will be guided into letting go of each problem
one chakra at a time.
7) Guided meditation for aligning the seven chakras:
This type of guided meditation often comes in audiovisual forms, and

is targeted at healing and restoring balance and alignment to the
seven chakras. You will be guided into using breathing and
visualization techniques, as well as mantra chanting, in harmonizing
the energy of the chakra framework. The session typically lasts for
some 39 minutes and includes various techniques in balancing and
healing of the chakras through guided meditation. Meditation using
binaural beats will sometimes be introduced into the fray for restoring
alignment and balance.
8) Cleansing, healing, and balancing of chakras with chakra
meditation and guided hypnosis:
Michael Sealy is a certified hypnotist and clinical hypnotherapist who

created a great form of meditation that leaves people with an
overwhelming sense of bliss. When inculcated into chakra
meditation, it is used in clearing, cleansing, healing, and balancing
all the energy centers. In this type of guided meditation, there is an
introduction of a positive hypnosis activation to aid in eliminating
negative chakra blockages and revitalizing the spirit for a balanced,
healthy, and happy life.
9) Heal as you sleep chakra clearing and balancing:
This type of healing meditation is used to guide people into clearing

all the chakras for a more in-depth emotional healing experience. As
you sleep, learn to balance your life force energy and wake up with a
sense of happiness, feeling energized, and at peace. This form of
chakra meditation is best used a while before going to bed.
10) Vortex meditation:

Jason Stephenson created this method of guided meditation and is
especially targeted at beginners, although anyone can use it. It lasts
for around 40 minutes and aims to heal, cleanse and restore the
natural energy of the body, and awake as a more energized and
grounded person.
H EALING AFFIRMATIONS FOR THE CHAKRAS:

Affirmations refer to the positive statements which fill the damaged
parts of a person with positivity. Affirmations have been proven to be
capable of repairing, strengthening, and healing the broken energy
framework in a person. Affirmations peculiar to each chakra are
outlined below for the best healing experience:
1) Root chakra:
“I’m safe, and under the protection of the universe. I’m bursting with
abundant energy.”
2) Sacral chakra:
“I’m permitted to be sensitive. I am permitted to live my life joyfully. I
enjoy my life as much as is possible.”
3) Solar chakra:
"I exist in a state of abundance, and there are no limits to
abundance. I have lots of energy to achieve anything I want."
4) Heart chakra:
"I'm loved, and life loves me. I am capable of forgiveness, and can
let go."
5) Throat chakra:
"I identify my talents with joy and express my emotions respectfully

and without limits."
6) Third eye chakra:
“I have a clear vision. I have trust in my intuition. I go with the
guidance and signs of the universe.”
7) Crown chakra: “I maintain a connection with my higher self. I’m
filled with the deep love and clarity of the universe.”
M ANTRAS FOR HEALING THE CHAKRAS:

There are mantras of ancient origins which are monosyllabic. These
mantras can be used in carrying out meditations of many forms.
Below, each chakra is linked to a particular chakra and discussed:
1) Root chakra:
The Muladhara mantra is the mantra used for activating the root
chakra. It is pronounced as "LAM" through sound chanting. The
mantra can be used in the relief of back pains, among other issues.
2) Sacral chakra:
The swadhishana mantra is used in activating the sacral chakra and

is recited by chanting the word "VAM." The mantra can be used for
getting relief from problems related to the stomach.
3) Heart chakra:
The Anahata mantra is one used in activating the heart chakra. The
mantra is recited by chanting the word “YAM.” The mantra helps in
healing the heart from problems and diseases affecting it.
4) Throat chakra:
The vishuddha mantra is used in the activation of the throat chakra.

The mantra is recited by chanting the word "Ham." This mantra is
aimed at healing problems and diseases about the throat and heart.
5) Third eye chakra:
The Ajna mantra is used in activating the third eye chakra. It is

recited by chanting the "OM" sound. This mantra proves helpful in
alleviating problems related to sleep. It serves as a cure for and
other sleep-related disorders.
6) The crown chakra:
The Sahasrara mantra is used in activating the third eye chakra. It is

recited by chanting the “AUM” sound. This mantra proves helpful in
opening up the crown chakra. It also serves to help people reach
higher levels of consciousness.
C HAKRA MEDITATION AND THE CHAKRIC FRAMEWORK

This section deals with other methods of chakra meditation aimed at
each chakra that makes us the chakra system in the body.
The root chakra:
The root chakra, appearing first in the chakric framework, is situated

within the region of the base of the spine. This chakra is a depiction
of the basic needs of people, as well as their foundations. Take, for
instance, if one is the type that travels around frequently with no
designated home base, is disconnected from their family and peers,
or has declining financial security, such a person must give thorough
attention to the root chakra.
Meditation for the root chakra:
Getting connected to the earth is a good technique for restoring

balance to the root chakra as the vital element of the root chakra lies
in staying rooted or grounded. So, in using meditation to improve the
root chakra, search yourself. Do you feel safe, earthed, balanced,
grounded, or centered? When meditating, place your feet bare to
touch the ground and begin envisioning yourself becoming
grounded. Feel the energy from the earth seep into your feet,
balancing your root chakra. When meditating, do well to surround
yourself with the grounding energies of the earth. Turn your attention
to your feet, which serve as the anchor to your body, which is both
balanced and safe.
The sacral chakra:
The sacral chakra revolves around all forms of connection to others

and how people deal with change. It is also associated with sexual
energy, passion, and pleasure. The sacral chakra is not without
blockages peculiar to it, so people will often tend to experience
problems in the region.
Meditation for the sacral chakra:
To balance the energy center of the sacral chakra with meditation, it

is important to set up crystal and visualization aids. To clear all forms
of blockage in this chakra and begin to heal, you have to cut off any
cord that attaches you to it. Envision yourself tugging at the cords
from the center of your stomach. When you have cut the cords, take
charge of your space. Once this is done, proceed to use a carnelian
crystal which resonates at your frequency as a tool to balance the
sacral chakra. Hold the crystal in your palms, shut your eyes, and
draw three deep breaths. Proceed to say the following in your head
or out loud:
“I ask for the highest vibration of light and love to resonate with my
highest self and clear out all negative or unwanted energy, even
previous programming. I command this crystal to contain the intent
of bringing balance to my sacral chakra, lay on your back
comfortably, and place the crystal over the chakra area for around 11
minutes. While the crystal sits on you, imagine the color orange
taking up all the space in the sacral chakra with q balanced and
healing night.
The solar plexus chakra:
The solar plexus chakra is responsible for self-confidence and

occupied the third spot around the upper abdomen in the energy
system of the body. Its effects are often dependent on the state it is
in, whether it is spinning too fast, too slow, or not at all, as in the
case of blockages.
Meditation for the solar plexus chakra:
To improve your solar plexus chakra with meditation, you can begin
by visualizing yourself before getting out of bed every day. Inculcate
some deep-belly breathing into the meditation, helping to draw
attention to this chakra. Get a seat and start inhaling and exhaling as
deep as you can. Feel as your belly expands with each inhalation.
When you have achieved a state of sync with your breathing and
body, start to picture yourself going through the day ahead. Go over
your to-do list and imagine yourself nosing through your day as
gracefully and easily as possible. As an upside, should the weather
be clear and the sun be shining, you can try to get some sunlight on
the area of the chakra. Envision the sun rays passing through the
solar plexus, inducing it with a warm, bright light.
The heart chakra:

The heart chakra is concerned with how we analyze and interpret
emotions, as well as how you show it.
Meditation for the heart chakra:
Given its nature, yoga is the best form of meditation for caring for the
heart chakra. Some poses that open the heart include warrior 2,
flossing, and the full wheel. Take the knowledge of these yoga poses
and combine them into something with a smooth flow. Ensure to
round up with a meditation about the things in life which you are
grateful for to break into the touchy-feely energy of love.
The throat chakra:
The throat chakra is concerned with how people present themselves

to others in terms of telling the truth. Any form of blockage in the
throat chakra will often result from one being silenced in their early
lives, like during a past life or a childhood.
Meditation for the throat chakras:
As a way of strengthening the throat chakra using meditation, you

will have to start by addressing the sacral chakra and getting in
touch with one's emotions. Essential oils and crystals will prove vital
as they help in the journey to healing the throat chakra. Crystals that
can be used with the throat chakra include blue calcite, turquoise, or
blue lace agate. When meditating, hold out your left hand in its place
with any crystal of your choice. The left hand is used because it
serves as the connection point for receiving the energy moving from
the crystal while meditating. In case the crystal is a small-sized one,
lay down on your back and place the crystal at the region of the base
of the throat.
The third eye chakra:

This chakra indicates our center of intuition and the capability of
seeing beyond the surface.
Meditation for the third eye chakra:
Mindfulness meditation can be used to improve the connection to

your inner voice. It is the single best method of increasing the
volume of intuition while turning down the volume of fear. Indulging in
the regular practice of this form of meditation will help the third eye
chakra thrive.
The crown chakra:

This chakra can be found at the peak area of the head. It serves as
the pathway to higher levels of consciousness.
Meditation for the crown chakra: Sit in silence on a chair or cross-
legged on the floor. Keep your spine erect. Ensure that your feet are
in contact with the ground.
Envision your core being in alignment with your imaginary roots

shooting into the earth from the top of the spine. The vertical line
running from the crown to root chakra forms your core. It keeps you
grounded and centered during meditation.
Picture yourself taking in light into your core with every breath, and
releasing it again on exhalation.
Imagine your crown chakra opening up. Take in the energy that
radiates from it, flowing into the crown, and allow yourself to be
bathed in it. Drink in the light through your crown to your root chakra.
Note that the energy is infinitesimal, so continue taking in the energy,
allowing it fill you over. Keep imagining the light entering into your
crown until your body feels satisfied, and your mind quietens. Bask
in this state of peace and quiet produced by the energy.
Don't be in a hurry to be done with the meditation. And don't

hurriedly plug out from that state of peace. Try a dual focus aimed at
looking both within and outside you. It will help you return to
consciousness in the same state as you were during the meditation.
B ENEFITS OF CHAKRA MEDITATION

Chakra meditation is not like every other form of meditation. It takes
a lot of strength and concentration, and if you can pull it off, you
would be able to enjoy a whole lot of benefits. Most of these benefits
that can be seen over time, which is after you must have learned
chakra meditation to a certain extent. Some of these benefits
include:
1. It helps to ease anxiety:
By now, you should know that anxiety is not nice or something that
anyone wants to experience at all. Still, one way or another, anxiety
has a way of doing into our lives without our permission, and there is
virtually little or nothing we can do about it. Anxiety can lead to a lot
of other things. It is for this reason a lot of people try to get rid of it
before it becomes serious in any way. When you are always anxious,
there is a huge chance that you are going to slip into depression,
and you do not want that at all. There are a lot of ways to get rid of
anxiety for good, and one way is chakra meditation. When you start
practicing chakra meditation, it will work wonders on your anxiety. It
is important to know that you are not going to get the best out of this
if you try the process just once. If you want to get the best out of all
of this, you need to try chakra meditation as much as you possibly
can.
You could create a schedule that helps you work your way around all
of this with little or no stress, and when you find that out, you would
be able to relieve yourself of your anxiety. If you feel like you are not
going to be able to get all of this done by yourself, you could get
professional help. If you can do this with the help of people,
especially if they are professionals, there is a good chance that you
are going to get faster results.
2. It gives you the ability to do more:
The ability to do more is something that a lot of people want but can't
have because they are unaware of what they can do to get it. Chakra
meditation gives you the strength and zeal to do absolutely anything
that you want no matter how absurd it may sound. Lots of people
might be skeptical about this particular benefit, but it is so true. When
you practice chakra meditation as often as possible, you would
notice that you would want to do all that you have set out to do
before but were unable to finish. You would see yourself going
places and doing things that you thought you never had the energy
for. It may be a dream that you have always wanted to accomplish
before, or sometimes it could be a new hobby that you wanted to try
in the past.
Like it or not, chakra meditation opens your mind to all kinds of

possibilities, and you have to use all those possibilities to your
advantage. If you can do all of this, there is a huge possibility that
you would be doing more than people that plan for years before
doing anything at all.
3. It helps in acceptance:
There are people out there that find it extremely hard to accept
themselves for who they are. They could stand in front of a mirror all
day, telling themselves what they hate about their bodies. You may
think that these things happen, and it does affect them, but it does.
No matter how little your insecurities are, they tend to take over you,
especially when you keep on reminiscing about them. Some people
may not like some things about themselves, like their nose or mouth
that one is normal to an extent, but when you start little, it is bound to
increase. You would notice that you see more things that are wrong
with your body, even when those things are not there at all.
When you can master chakra meditation, you would be able to get a
lot more out of yourself. You would be able to accept yourself for the
person that you are no matter how bad your insecurities may be.
There are stories of people that go for a certain kind of therapy to
improve acceptance. When these people go there, they are told to sit
in front of a mirror or a group of mirrors where they can see their
bodies from every angle, and they are told to describe themselves
with as much detail as possible. When they are doing that, an artist
tries to draw what they are describing. When they are done, another
person goes in there and describes that same person to the artist.
When the artist was done, the results were out of this world. The
description the patients gave of themselves was very different from
that of the other person. The description of the patient was a person
that looked like an ugly troll, but the description of the other person
was someone who was beautiful and far from a troll.
What all of this is saying is that when you see yourself in a bad light
all the time, there is no way you are going to accept yourself at all,
and chakra meditation is one good way to help yourself get what you
want at all times.
3. In helps to increase self-worth:

There are a lot of people that go on every day in life without knowing
their self-worth at all. Some of them do not even know that knowing
yourself worth is very important. You should know that self-worth
plays a huge part in improving your inner happiness. This means
that you can never be truly happy if you do not know your self-worth.
The thing about selfworth is that you do not need anyone to tell you
your self-worth, you need to know it yourself for it to work its magic in
your life in the first place and if you cannot do that there is a huge
chance that you cannot be truly happy at all.
Chakra meditation is one of the best ways to improve your self-

worth. When you can know who you are and how special you are
without anyone telling you, you would be able to do things better and
faster. Chakra meditation can take you a long way as long as self-
worth is concerned, but as usual, you can only get the best out of it
with a lot of practice. 4. Improves your love for life:
There are a lot of people that find life hard all the time. Keep it in
mind that these people may have a lot of money, which means that a
lack of money is not the only reason why a person can hate his or
her life. There are many different reasons why a person would not
love his or her life. Sometimes you may have a lot of situations that
may make you feel like you are bearing the weight of the world on
your shoulders and sometimes all you want to do is to give up but
you should know that with chakra meditation, there is a huge chance
that you would be able to see live in a whole new light.
There are stories of people that start chakra meditation with the
mindset that they hate life, and all that life has to offer, but after
some time, these people start to have a whole new view about life
and all that life has to offer. There are stories of people that start
chakra meditation and start feeling better after just one week. This is
to show that chakra meditation helps you in a very fast way.
5. It improves focus:
Focus is something that a lot of people want but cannot have. You
may sit in one place all day trying to focus on a particular thing, but
you would notice that you are not able to because of some reason
that you do not know at all. People tend to go to extreme lengths to
make sure that they get the best out of their focus, but after some
time, they realize that all they are doing is just a waste of time.
Chakra meditation is known to help people improve their focus in
more ways than one. Some people cannot focus on a particular thing
for more than 60 seconds without being distracted for some reason.
These kinds of people can do nothing simply because they lack
focus.
If you can use chakra meditation to its full potential, there is a huge
chance that you would start focusing on things a little better no
matter the distractions you may find yourself in. Come to talk of
distractions; they are one of the main reasons why a lot of people
find it hard to focus. A person can decide now that he or she wants
to do something, but they would not be able to focus on that
particular thing because of all the distractions that may be around
them at that point in time. Chakra meditation teaches you to block
out all the things that are not necessary and focus on the things that
are necessary. When you can master chakra meditation, and you
practice it all the time, you would be getting a whole lot out of focus.
6. It improves intuition:
You would agree that there are a lot of times when you would sit
down and be sad or angry for no reason at all. Sometimes you try to
know the reason why you are upset, but you can't place your finger
on that particular reason, and because of that, you tend to be uneasy
and always on edge. Some people may have this feeling all the days
of their lives but do not know how to fix it. Some others would try to
fix themselves but would not get the best results for some strange
reason. You may think that the lack of intuition is something that is
not serious at all, but it is. It is the main reason why some people
would stay in a place and be sad or angry for no reason, and over
time, it is bound to get worse.
So, what exactly can you do to improve your intuition? Try chakra
meditation. When you try the chakra meditation the first time, keep
trying it over and over, and you would notice a lot of improvements.
You should note that these improvements can be seen faster if you
put in your all when it comes to your chakra meditation.
CHAPTER SEVENTEEN
YOGA AND CHAKRA
THE ROOT CHAKRA
The mountain pose:
The mountain pose is known as a great pose that helps us to

connect to earth's energy with the help of the four parts of our feet,
and when we have that energy, it helps us bring that energy upward
into our body for that energy to make us feel good and more
powerful.
How exactly is this kind of pose performed?

1. Firstly, you start with your feet slightly apart from each other.
2. Ensure that your feet are firmly placed in your yoga mat.
3. At this point, all you have to do is turn on your core, then rest your
shoulders the best you can, and keep your head facing skywards at
all times.
4. Then bring your palms and place them together at the center of
your chest.
5. When that is done, feel your feet connecting down to the core of
the earth and feel your head reaching up to the sky.
6. Focus on the energy that comes from the earth and the sky at the
same time.
7. Imagine your root chakra to be a bright red light that is shining
from the end of your tailbone.
8. Finally, close your eyes and take a few deep breaths over and
over again before releasing the pose.
THE SACRAL CHAKRA
Revolved triangle poses:
This particular pose is meant to help stimulate your abdominal

organs, which would improve the circulation energy in your sacral
chakra. This pose is also known to help you remain grounded at all
times during the session.
Some of the steps to perform this pose includes:

1. Firstly, you begin with the pyramid pose. Put your right foot
forward and make your hips square to the front of the mat.
2. Put a yoga block by the side of your right foot and then put your
left hand on that block.
3. Take your right hand to your hip crease and then make sure that it
is in line with your left hip.
4. When you are adjusting your hip, slightly twist your torso to the
right side.
5. Just keep on breathing. As you inhale, you increase your spine,
and as you exhale, you twist.
6. Take note of your reproductive organs and always visualize an
orange light that glows.
7. Repeat the same pose on both sides.
THE HEART CHAKRA
Low lunge pose. This type of pose helps to open our heart chakra
energy. Some of the steps to effectively practice this pose
include: 1. Firstly, you start with the downward-facing dog position.
2. Put forward your right foot and lower your left knee to the ground.
3. Put your hips squared to the front of the mat.
4. Put your weight forward onto the right foot and allow your hips to
stretch.
5. Put your right hand to the sky and then bring your left hand to your
left leg.
6. When you inhale, lift your chest, and when you exhale, get a
subtle backbend.
7. Visualize a green light that is filled with a lot of love and
compassion. 8. Hold the pose for some time and then repeat it on
both sides.
THE SOLAR PLEXUS CHAKRA
Boat pose The boat pose helps to activate your core and helps align
imbalances in your body.
Steps for performing this pose include:
1. Start with your knees bent, and your feet placed flat on the mat.
2. Slight lean back, but keep your chest facing upwards.
3. Put your arms towards and lift your chins for more intensity.
4. Visualize a yellow light and feel your fire building up slowly, which
would help you focus on your core engagement.
5. Always hold your pose for about 15 to 30 seconds and try as
much as you possibly can to repeat them 3 to 5 times.
THE THIRD EYE CHAKRA
Dolphin pose The dolphin pose is meant to improve circulation in
our face and our brains at all times, which improves out third eye
chakra.
Steps to perform this pose include: 1. Start with the downward-
facing dog position, lower your forearms to the floor, make sure that
you put your shoulders above your elbows. 2. Let your palms and
your thumbs touch facing up, and your pinkie placed firmly on the
mat.
3. Put your chin in front of your thumbs and move back to attain your
dolphin pose.
4. Visualize your energy flowing from your thumbs to your third eye.
5. Practice this pose 5 to 10 times and release to child pose before
you finish.
THE THROAT CHAKRA
Easy pose with chanting: Chanting helps to open your throat
chakra and also keep all your energy aligned at all times.
Ways to perform this pose include:
1. Start with you seated on the mat with an easy pose. With your
index finger touching your thumbs and your other finger extended in
an outward direction.
2. Inhale to raise your chest then exhale to relax your shoulders.
3. Put your chin toward your chest to make throat lock. 4. When you
have done that, all you have to do is to chant the mantra "Humee
Hum Brahm Hum."
5. Visualize a blue light close to your throat during the pose.
6. Continue that same chanting for about 3 to 15 minutes. If you feel
that you are not going to be comfortable with that kind of chanting,
you can switch to something that you might more comfortable with.
THE CROWN CHAKRA

Balancing butterfly pose. This pose helps to improve concentration
at all times, and it also helps promote internal peace and balance.
Steps involved in this pose include:

1. Firstly, kneel on the mat with your toes tucked in.
2. Slowly lift your knees and come into the backside of your feet.
This part is also known as the balls of your feet.
3. Keep your heels together and open your knees.
4. You could raise your hand over your head if you feel like adding
more intensity to the pose.
5. You could hold this position for about 5 to 10 breaths, and when
you are done, release slowly till you completely leave position.
REIKI HEALING: THE MINDFULNESS
MEDITATION GUIDE FOR YOUR AURA
CLEANSING, INCREASE AND
BALANCE YOUR LIFE ENERGY
Introduction
There is so many sicknesses spread all around the world today.
Although it is difficult to save a terminally ill patient, it is quite
ridiculous that many still die from headaches. Really? Most terminal
sicknesses develop through the side effects of some used in treating
an illness. The puzzling question is: are drugs the only method for
treating a common disease like stomach ache and headaches?
This book offers a direct answer to the question: No! Most people
are suffering from basic sickness, and the problem they have is that
the solution they ignore is far more potent than the ones they use.
Reiki Meditation is a guide into the world of natural healing: healing

without side effects. All scientists can agree to the fact that even if it
seems that a Reiki session will not stop an ailment, it surely will not
compound to the pain. Therefore, Reiki Meditation guide is a book
for all individuals who seek an alternative healing power.
However, Reiki practice did not start yesterday. It has been with man
since the beginning of time even though it was a Japanese who gave
its name and popularity. The practice is unreligious and
straightforward. It is backed up by scientific facts, and you would be
amazed to find some Techniques that you can use immediately.
This Reiki Guide is not a book of facts, theories and more

knowledge. No! Although, the first aspect will attempt to briefly
explain Reiki: it's benefits and history, the primary section of the book
is dedicated to guided meditations which anyone can practice.
Therefore, the book can be taken at any part or any time that suits
your needs: this makes it your perfect handbook for meditation.
Different types of Reiki Meditation like cleansing the body system,
balancing your chakras and energizing them, expanding your aura
as well as Reiki hand positions for Self-healing or others are within
the pages of this guide.
Meditation has always been an all-round tool for human wellness.

Apart from the time invested in it, there is no costly item required for
you to enjoy its benefits. Still, Meditation, when combined with the
healing energy of Reiki, is a more powerful tool to utilize for
successful everyday living. I have ever tried meditation before; this
book is a better way to enjoy this excellent practice. All you need is
Time.
CHAPTER 1
HOW REIKI BEGAN: THE HISTORY
The Plight of Usui Reiki
The Reiki healing technique was established when people began to
understand the mechanism of energy in the body.
Reiki Practitioners endeavor to improve wellbeing and personal
satisfaction by offering Reiki energy and balance restoration.
Reiki is utilized in self-care, for the care of one's family, and is

offered in private practice and in emergency clinics and therapeutic
settings as an assistant and strong treatment to health and
conventional medicinal consideration.
The type of Reiki that numerous individuals practice today, Usui

Reiki, has been being used for more than one hundred years.
The historical backdrop of Usui Reiki starts with its organizer, Dr.
Mikao Usui. Popularly nicknamed the Usui Sensei, Dr. Mikao Usui
was destined to a well off Buddhist family in 1865. Dr. Usui's family
had the option to give their child balanced training for the time. As a
youngster, Dr. Usui examined in a Buddhist religious community
where he was shown combative techniques, swordsmanship, and
the Japanese type of Chi Kung, known as Kiko.
All through his instruction, Dr. Usui had an enthusiasm for

medication, brain science and philosophy. It was this intrigue that
incited him to look for an approach to self-healing as well as other
people utilizing the laying on of hands. It was his longing to discover
a technique for healing that was unattached to a particular religion
and strict conviction. Also, he wanted a framework that would be
available to everybody.
Dr. Usui voyaged a lot during his lifetime. He read a lot about healing
techniques of numerous kinds and held various callings including
correspondent, secretary, preacher, community worker and
gatekeeper. At long last, he turned into a Buddhist cleric/priest and
lived in a monastery.
At some point during his long periods of preparing in the cloister, Dr.
Usui went to his very own preparation rediscovery course in a cavern
on Mount Kurama. For 21 days, Dr. Usui fasted, prayed and
reflected. On the morning of the twenty-first day, Dr. Usui
encountered an occasion that would change his life until the end of
time. He saw old Sanskrit images that helped him build up the exact
healing system he had been imagining. Usui Reiki was conceived.
After his spiritual rebirth on Mount Kurama, Dr. Usui built up a facility
for healing and instructing in Kyoto. As the act of Usui Reiki was
spreading, Dr. Usui ended up known for his healing practice.
The Development and Spread of Reiki Meditation
Mikao Usui established his first Reiki center and school in Tokyo in
1922. Before his demise, Dr. Usui instructed a few Reiki bosses to
guarantee that his self-healing method would not be overlooked.
Among them was Dr. Chujiro Hayashi, a previous maritime official
who set up a Reiki center in Tokyo.
Dr. Hayashi is credited with further building up the Usui arrangement

of Reiki by adding hand positions so that the healing process can
cover the whole body. Dr. Hayashi additionally changed and refined
the attunement procedure. Utilizing his improved framework, Dr.
Hayashi taught a few more Reiki Masters, including a lady named
Hawayo Takata. Mrs. Takata was a JapaneseAmerican lady who
initially went to Dr. Hayashi for personal healing. After learning the
frameworks herself, Mrs. Takata took Reiki home to the United
States.
Hawayo Takata was in Tokyo in 1935. Mrs. Takata was exceptionally

sick and needing a medical procedure. But she knew, through
intuition, that she didn't require surgery to recuperate. She spoke
with her primary care physician about elective medicines for her
condition, she was told about the Reiki expert around the local area.
Mrs. Takata had never known about Reiki, yet she made an
arrangement, despite the fact that she was unsure of the outcome.
After the first meeting with Dr. Hayashi, Mrs. Takata saw Dr. Hayashi
once a day. She saw the sessions as unwinding and wonderful and,
eventually, recuperating.
As time passed, Mrs. Takata learned Reiki One and Reiki Two. At
the point when she came back to the United States, Mrs. Takata kept
on rehearsing Reiki and in the end turned into a Reiki Master. Quite
a bit of this occurred close to the start of World War II.
Mrs. Takata needed to spread her arrangement of recuperating to

other people. She made changes to her Reiki practice, at that point
utilized Reiki to help heal others in the United States.
Prior to his death, Dr. Hayashi figured out how to confer all of Dr.
Usui's lessons onto Mrs. Takata. She kept on rehearsing Reiki for a
long time. Before Mrs. Takata's death, she had taught and made
attunements for 22 Reiki masters.
Today, individuals who practice Reiki utilize the techniques created

by Dr. Usui, the author of Usui Reiki. The uniqueness of Reiki is that
professionals can use Reiki to help treat themselves for their own
health and improved prosperity. Truth be told, using Reiki personally
is a key criterion for offering the practice to other people. Present
day Reiki experts can offer the Reiki vitality to others through
delicate static light weight touch utilizing the particular customary
Reiki hand positions and even over distant people: this is similar to
faith prayers. Reiki can be used together with numerous restorative
treatments utilized to help aid experiencing pains, ailment, malady
and a lot more. and customary the potential prescription and can be
treatment of individuals
Contemporary Reiki is ending up increasingly mainstream over the

long haul, and the lineage of Reiki experts is developing each day.
With the arrival of Usui Reiki, numerous individuals are utilizing this
conventional hands on treatment to heal themselves as well as other
people.
CHAPTER 2
WHAT IS REIKI? BASIC FACTS YOU SHOULD
KNOW
Reiki is a treatment which is popularly known as hands healing in
which a professional puts hands softly on or over a patient's body to
encourage the patient's process of recuperating.
The word ‘Reiki’ is a combination of Japanese and Chinese word-

characters.
• Rei -- Profound or Powerful
• Ki – imperative vitality
The basic idea shared by the individuals who practice Reiki is that
this indispensable vitality can be directed to help the body's natural
capacity to mend itself, as indicated by the National Center for
Complementary and Integrative Health (NCCIH).
As indicated by these specialists, energy will be low in the body

where there has been physical damage or conceivably emotional
instability. Sickness itself is a result of these energy reductions.
Energy healing is centered at progressing the flow of vitality and

eliminate blocks; this is also done in acupuncture and acupressure.
Researchers believe that improving the progression of vitality around
the body, can empower unwinding, stop pains, fast recovery, and
decrease different manifestations of ailment.
Reiki has been around for a huge number of years. The practice was
first created in 1922 by a Japanese Buddhist called Mikao Usui, who
purportedly showed 2,000 individuals the Reiki strategy during his
lifetime. The training spread to the U.S. through Hawaii during the
1940’s, and after that to Europe during the 1980’s.
Nonetheless, there is no logical proof to help asserts that alleged
fundamental energy really exists, nor is there definitive proof that
Reiki is valuable for any wellbeing related purpose, as indicated by
the NCCIH. Be that as it may, even though Reiki hasn't been certified
as a viable medical tool, that doesn't mean it's a hurtful practice.
According to Ann Baldwin, a teacher of physiology at the University
of Arizona and a Reiki expert, Reiki can “do no harm,” at worst, the
practice can do nothing.
As of late, Reiki has been coordinated into numerous social

insurance settings, including medical clinics, Baldwin disclosed to
Live Science. Also, other scientific studies on the practice proposed
that this integral treatment might be important for diminishing tension
and torment, relaxing, improving exhaustion and mitigating the side
effects of depression, indicating by the Center for Spirituality and
Healing at the University of Minnesota (UMN).
Essential Things you MUST Remember Before Reiki
Some Reiki experts and novice tend to forget some things when
practicing Reiki. You must be aware of these few basic knowledge
that is identified with the act of self-treatment and medications
accomplished for other people. With this knowledge, you are better
informed about the practice
Reiki Heals What Must Be Healed
The healing is not based on what we want to heal. A few people say
that "Reiki is an astute vitality" and that it flows where the
recuperating will really occur. The truth is, Reiki is not all about
insight, but about its distinctive capacity to restore healing in a place
where it was lost. This is overlooked here and there, individuals
attempt to force the process, and they feel terrible when Reiki didn't
give the results they were seeking after. Actually, this happens to
every first-timer – including me.
Reiki will only flow and heal, bringing in harmony the things that must
be healed, in a way they can be really get healed – nothing else will
occur. Each Reiki expert is only a channel for the vitality and has
restricted command over this Reiki power.
Make sure to mend the origin of the problem, and not the
manifestations: this is the right expectation and it should be the
mindset when you are practicing Reiki. For instance, you may
experience an individual with a migraine and do Reiki to bring relief
from discomfort. Yet even with the good intention of your heart, the
aim must be somewhat unique: to recuperate the source of the pain.
At the point when the origin is healed, the manifestations are no
more existing.
The side effects may not vanish immediately, so keep that in mind
and advise this to the individual who approaches you for Reiki. Try
not to be disheartened by this and discontinue doing Reiki, note that
occasionally, time is fundamental if the origin of the pain is to regain
healing.
The Effects of Reiki is Important to Every Customer
By "customer" I mean any individual who approaches you for Reiki: it

can be a relative or a companion who is not giving you a dime for it.
At whatever point you offer Reiki to somebody, make certain to

disclose to this individual the idea of Reiki healing process. Clarify
that first, Reiki mends not the indications, but the root and center of
the issue. The side effects may not vanish immediately, so tell the
individual to remain patient. Next, make sure you clarify the idea of
"purifying" period after Reiki sessions. Most times, this is really the
same as what you have encountered after Reiki attunement, or after
concentrated self-practice. There are times when the side effects
may become more grounded, which is due to the body connected
with its self-healing systems.
Describe what synchronicity is after Reiki sessions. The individual

may encounter life changes subsequent to taking at least one Reiki
medications and even though these progressions are not out of the
ordinary, they might be extremely intense. During the period,
synchronicity occurs and that customer may see a lot of signs
throughout his life, disclosing to him what changes he should grasp,
and what things he ought to dispose of from his/her life. If you fail to
explain this prior to the session, the person will be afraid to continue
Reiki.
Additionally, ensure that the individual desires are healing. A few

people simply would prefer not to heal; there are numerous purposes
behind that. Check the customer's aim before you start the
treatment. If a person believes that healing is not important to him,
the exercise might become useless.
The Reiki Precepts are a Central Part of Reiki
The Five Reiki Precepts are frequently disregarded; this is wrong.

But then in all actuality, these statutes are basic aspects of Reiki
practice and Reiki can't be truly utilized effectively without
incorporating these statutes into the life of the expert. They resemble
rules, demonstrating to you the ideal approach to healing, by making
changes in five extraordinary fields of life – feelings, considerations,
appreciation, self-development and empathy to everything in the
world. Reiki medications give you the healing energy, yet the rules
show you the way. Also, everybody can utilize these statutes. If you
are healing others, it is good to tell them about these precepts.
Usui proposed that the statutes ought to be rehashed (ruminated

and thought about upon) every day and every morning, best with
your hands in a Gassho mudra.
Rehash these statutes thrice toward the beginning of the day and
thrice at night, depending on your needs. You can likewise ponder
upon the guidelines and thoroughly consider your life as per these
standards.
Most experts believe that the two basic ideas behind Reiki are:
selfmedications and, precisely, the precepts of Reiki. By coordinating
the two components into your day by day life, you are on the way to
self-healing.
Music Improves the Practice
Background music during Reiki treatment (or self-treatment) is a

good thought. It is a good idea because a piece of nice, delicate
music improves the conditions of relaxations and quiets the dawn.
You would enjoy the use of music when treating yourself or others.
With the music, you send the Reiki vitality effectively, and if you are
treating others, they get to experience the effect better. Also,
background sounds make you achieve better results from each
session.
Yet, recall that the music must be delicate and serene. It is anything
but wise to play Heavy Metal. Find out which sounds are most
suitable for Reiki sessions. Also, find out which music makes you
relaxed normally; this includes the music preference of the person
you want to heal.
Additionally, keep in mind that the deeper the relaxation, the deeper
your hearing. Therefore, as the exercise progresses, the music might
become so loud than when you started; and this can be annoying.
Therefore, ensure that the music is calm enough; the ideal approach
to do so is to play the music, loosen up for 30 minutes and see what
volume works best.
However, you should use legal music to avoid any unfavorable

situations. There are sites with free sounds that you can get legally.
Be Cautious About Incenses and Fragrance Oils
Numerous professionals appreciate utilizing incenses or scent oils

during Reiki treatment. They give this decent, healing and mystical
state of mind. Yet, before picking up just any fragrance, you must
keep some things in mind.
To begin with, a few out of every odd individual prefer incenses or

oils. Furthermore, regardless of whether the individual like these, it
doesn't mean the person in question likes that particular aroma and
type you wish to utilize. For instance, there are two kinds of scent
oils – characteristic (and costly) and fake (typically toxic). It is
advisable to use normal oils.
For incenses, there are two sorts of these too – regular and costly,
and fake and poisonous. What's more, there are numerous sorts of
these incenses with regards to shape and fixings. Incense sticks with
wood powder, stick on a bamboo, cones, pitches or incense
powders, all of which performs distinctively.
In all honesty, the ideal approach to buy incenses is to look for them
on Etsy, where many individuals handcraft these. Inquire as to
whether the incense is 100% organic, which is what you should use.
A Buddhist-type incense "Bodhileaf incense" (aff) (stick incenses)
are incredible, as well. They are made and delivered in Nepal.
Oftentimes, Buddhist associations import and sell them. The natural
White Sage or herbs like this can be utilized as incenses, as well.
Try not to use cheap and poisonous incenses that are regularly sold
in profound stores. High-quality incenses are great, however once a
major organization begins to make incenses, the impact of their work
is normally upsetting.
Ensure That Your Client Is Comfortable
You can't disregard your customer's solace. Keep in mind that when
an individual rests on a bed, his temperature may appear lower due
to the slow progression of the blood. In simpler terms, the person
you are healing might get cold since he is not moving. Ensure you
have prepared a cover for the individual when this occurs.
Also, the proper position on the bed is important for comfort. If you
do Reiki sessions on a regular schedule, it’s best to get yourself a
back rub table. Put a pad under your head or the person’s, for one.
Likewise, place a pad or something comparative under the knees, as
it will loosen up this locale of the body, as well. Lastly, place a
cushion or something comparative under the lower legs – once
more, this will enable the body to unwind.
Remember About Self-Treatment

This is significant – regardless of how long you practice Reiki and
what number of customers you had previously, despite everything
you have to rehearse Reiki yourself. Self-treatment is the most
wellknown approach to work with Reiki, yet you can likewise learn
Japanese systems of contemplation (for instance, from the
prescribed The Reiki Sourcebook) and utilize these. There are
numerous strategies to look over, for example, Gassho reflection,
Joshin Kokyu Ho and so on.
Recuperating and developing yourself is the fundamental component

of Reiki practice – which, from multiple points of view, is simply the
way improvement and self-mending. Attempt to work with Reiki
vitality for at any rate 30 minutes out of every day. Also, remember
that sending Reiki to your nourishment or plants is additionally an
approach to rehearse.
You're not a Doctor – Don't Play One
In case you're not a specialist of medication, don’t diagnose or

prescribe anything to people. Try not to propose explicit medicinal
issues to your patients. In the event that you see something
dangerous that you don't care for (in light of the fact that you've read
a couple of restorative books), don't call it, don't discuss it, simply
recommend the customer to proceed to visit an expert therapeutic
authority.
Frequently, your customer may ask "you touched my liver – do I
have liver issues?!" in such or comparable cases, you can just say
that you do Reiki dependent on instinct and what you feel where you
ought to send Reiki and you don't generally have a clue why you
ought to do this with the exception of the way that you feel this is
correct. Possibly, you ought to disclose to the customer the strategy
of Byosen Reikan Ho.
Try not to Commercialize Practice Too Much
The act of Reiki is intended to heal your own life. However, you
should not learn it for the sole purpose of becoming a Reiki expert or
educator. Actually, it is not really a good idea to be a Reiki instructor
because you might lose your healing while trying to heal others
(most especially beginners that do not entirely want to be healed)
Frequently, Reiki will demonstrate to you your actual gifts that have
nothing to do with healing. Understand that while it is natural for
some people to become Reiki experts, others will continue to
struggle with it. Nevertheless, keep in mind that Reiki has a lot to do
with healing rather than making money.
CHAPTER 3
BENEFITS OF REIKI MEDITATION
There are numerous brilliant advantages of Reiki. Reiki is a very
easy procedure, yet as a rule delivers very significant impacts. The
fundamental motivation behind a Reiki treatment isn't just to help the
physical body, yet in addition to advance a positive personality so
you can encounter more contentment throughout everyday life. The
extraordinary thing about Reiki is that one doesn't need to be sick to
encounter the advantages.
Some come to Reiki to help with their vitality levels, dealing with the
pressure of everyday life or when changes are going on in their lives.
Others use Reiki for spiritual development and experience a more
prominent feeling of importance throughout everyday life. Some are
well and like to remain as such, Reiki encourages them to keep up
that agreement so they can react to the difficulties in an unexpected
way.
After a treatment, many people would feel a lot at peace with

themselves and some state that they feel vitalized, open-minded and
gainful.
So many people who seek Reiki medications or Reiki training figure

out that adjusting their frameworks can assist them with coping
better with a wide scope of wellbeing conditions, including pressure,
uneasiness, discouragement, constant torment and fruitlessness to
make reference to a couple.
Advances Harmony and Balance
Reiki helps people achieve a balanced and harmonious mindset. It is

a powerful, non-obtrusive energy healing methodology that improves
the body's normal healthy capacity while empowering and advancing
in general health. Reiki works on reestablishing harmony on all
levels and works straightforwardly on the issue and condition rather
than simply covering or modifying side effects.
Balance in Reiki means mental and emotional, left and right mind,
male and female, marking things as fortunate or unfortunate, positive
or negative and so forth.
Helps the Body to Relax
What many individuals appreciate in a Reiki treatment is that it

permits them uninterrupted alone time where they aren't 'doing' but
'being'. People that have gone through a session revealed that they
feel more open. Others felt a sense of serenity, and calm peace in
their being.
Reiki gives the opportunity where you can be progressively mindful

of what is happening inside your body and brain: To figure out how to
tune in to your very own body and settle on savvy choices with
respect to your prosperity from this spot. Being more aware implies
that you are in your body, which causes you to access much more
than inward knowing and intelligence that we, as a whole, have!
Disintegrates vitality squares and advances characteristic harmony

between brain, body and soul
Customary Reiki medicines can achieve a more settled and

progressively serene condition of being, where an individual is better
ready to adapt to ordinary pressure. This psychological balance
additionally improves learning, memory and mental clearness.
Reiki can treat mental/emotional injuries and help ease emotional

swings, phobia, disappointment and even outrage. Reiki can likewise
fortify and treat a person’s relationship.
Since Reiki upgrades your ability to adore, it can open you up to the
individuals around you and help your connections develop. Helps the
Body System to Rest
Most people spend so many resources – time and energy – in
preparing for stress-responsive times. Doing this has turned into our
'standard' and our bodies truly overlook how to come back to adjust.
Reiki jogs your memory so that you can recall our bodies how to
move into parasympathetic sensory system healing mode.
Rest/think doesn't mean you need to quit profitable or 'sit idle'. It

enables you to rest better and reflect better which is essential to
keeping up wellbeing and imperativeness. The more you are aware
in this space, the more you can be active and beneficial without
being pressured, depleted or burnout.
Clears the brain and improves center as you feel grounded and
focused
Reiki can bolster you in remaining focused right now instead of

becoming involved with laments about the past or be anxious about
what's to come. It can fortify your capacity to acknowledge and work
with the manner in which situations are developing in any event,
when they don't follow your needs or timetable. You start to react to
circumstances, individuals and yourself in a steady path as opposed
to acting out of propensity.
Helps better rest
The main result of accepting a Reiki session is to relax. Whenever

we're loose, we rest better, our bodies mend better, we think all the
more obviously, and we identify with one another all the more truly.
People will encounter profound relaxation during their Reiki session
and at times a profound rest during the session also.
Quickens the body's self-mending capacity as you begin to come

back to your common state
Reiki treatment rapidly returns you to your common state, or if
nothing else, gets your body going the correct way.
Therefore, your breathing, pulse and circulatory system will improve

as a result of the exercise. Breathing further and simpler is one of
the primary treatment got from researchers, when we breath better,
our brain normally settles down.
(rest/digest) self
being active and

things to occur another person. during a self-practice or
According to scientific As your breathing deepens, your body moves

into parasympathetic sensory system (PNS) predominance for
example the rest/digest stage. Your body was made to work basically
in the rest/digest stage instead of the more usually experienced
battle/flight stage.
Alleviates torment and supports the physical body recuperating
Outwardly looking in a Reiki treatment may give off an impression of

being just a grouping of hand situations; it attempts to reestablish
harmony on the most profound conceivable level. It urges your body
system to improve your body's essential capacities (breathing,
processing and resting) so your physical frameworks work ideally.
On the physical level, Reiki alleviates pain from headache, joint pain,
sciatica, which are just some examples. It additionally assists with
side effects of asthma, interminable weariness, menopausal
manifestations, and sleep deprivation.
Helps profound development and passionate purifying
You don't need to be spiritual to get Reiki self-healing. However, for

some, they get Reiki medications to help themselves as they heal for
spiritual growth or self-development.
Reiki can make significant, regularly quick changes from within,

which will result in healing the whole man and not the symptoms. For
instance, it gives you direction about what to do around troublesome
circumstances and this guidance will flow to you without stress. Or
then again it might motivate an adjustment in the frame of mind or
conviction about your circumstance. All of a sudden, you see your
condition from a new point of view and can manage it in a
progressively positive manner. Or then again it may guide you to the
correct sort of activity required which is guided from inside.
Compliments restorative treatment and different treatments
Reiki is a brilliant compliment to regular medication as it loosens up

the mind and body of patients. At the point when a patient is relaxed,
the healing procedure is quickened. Individuals rest much better and
are quieter after Reiki sessions.
The magnificence of Reiki is that it is non-obtrusive and is controlled
in an exceptionally delicate way. The Reiki expert can give Reiki
without contacting the body in situations where patients have
consumed or significant wounds.
You can use Reiki safely for ailments like epilepsy, diabetes or heart
conditions. You may get Reiki medications in the event that you are
experiencing chemotherapy. Pregnant ladies can have Reiki
medications to help them through all phases of the pregnancy.
Reiki is for everybody!

CHAPTER 4
REIKI PRINCIPLES: GETTING STARTED WITH
THE FIVE PRINCIPLES
Over the years, there has been a massive search for the different
methods of maximizing human energy with an end goal to control
and direct its stream in and around our bodies. Acupuncture (Needle
therapy), Feng Shui, Meditation, Tai Chi, and Yoga are among the
systems that have been created and used to redirect our energy,
with much achievement. And like those antiquated practices, Reiki is
a type of hands-on treatment that goes back in history to its starting
points in India and the East.
It is another technique that enables the specialist to get to this

unadulterated energy and enable it to course through them and treat
themselves procedures were shared information by listening in on
others' conversations. as well as other people. The first name and
lost because the ancient men conventionally
Fortunately, it was re-found by a Japanese priest and researcher

named Dr. Mikao Usui who called the procedure "Reiki," signifying
"Worldwide Life Force."
Opening energy blockages and empowering this nurturing vitality to

flow unrestricted all through the body is the objective of each Reiki
treatment.
This all-encompassing methodology works for the body, psyche, and

soul to invigorate the body's own normal self-healing capacities.
By permitting the all Universal life power to course through their

body, the Reiki specialist goes about as a conductor as they direct
this vitality into their customer by means of explicit hand situations.
A person becomes a specialist by regularly performing Reiki within
some weeks. This period will help practice and get acquainted with
the exercises.
Nonetheless, you can actualize the standards of Reiki into your life
promptly and with this, you can change the course of your life. Reiki
is regularly characterized as "Universal Energy" and is a strategy for
unwinding dependent on the possibility that cognizant recuperating
vitality can be moved through the hands of the professional to the
patient.
While Reiki has been accepted as a type of treatment utilized

exclusively for healing, it very well may be used to better your
regular daily existence, as well.
While there is no incorrect method to actualize these standards into

your life, they will serve you best in your adventure of personal
development if you endeavor to maintain what they involve.
Try not to be dispirited in the event that you find this hard to do from
the start. With enough work on, following these 5 Principles of Reiki
will end up easy and you will, before long, have the option to
extraordinarily develop yourself.
Anxiety – “Just For Today, I Will Not Worry”

Stress is the main cause of negative energy, which makes this
guideline one of the most significant in the 5 Principles of Reiki.
It can corrupt the spirit and soul, and change us into terrible (and
undesirable) individuals. Stress can transform us into impolite, irate,
restless people. It has the potency of disrupting the harmony
between brain, body, and soul.
Executing this mantra into your life will help you understand that at
some points, the pressure we feel isn't justified, despite any potential
benefits and that it's so much easier to approach every day with an
inspirational frame of mind; to set out to remain quiet.
Stress causes pressure and nervousness which prompts an
irregularity of the psyche, body and soul.
Mitigate your worry by attempting to see every obstruction in your life

as a chance and approach all circumstances with an inspirational
frame of mind.
Following this standard is key in personal growth —after some time,

you will see a critical lift in your disposition and life will turn out to be
quite a lot more charming.
Anger – “Just For Today, I Will Not Be Angry”

Should you consolidate the previous Reiki principle into your life, the
subsequences will effortlessly become easy to follow.
Outrage is typically one of the essential side effects of pressure and

tension. Obviously, now and then it's an independent negative
feeling that burdens us, however in figuring out how to control our
stresses, concerns, and responses to others in dealing with our
pressure, we figure out how to control different feelings as well.
It is imperative to recall, however, that all forms of negativity, similar

to outrage or envy are common: you are not an awful individual for
feeling them. It's just that they become hazardous in that they
change our conduct, obstruct our affection and light, and corrupt our
spirits. In personal development, it is imperative to deal with them, so
these feelings don't control us.
Only for now I will not be annoyed: To rehearse this rule, you have to
comprehend what triggers your displeasure and how you can control
your feelings once more.
At the point when you become furious, the individual or circumstance

at that point has unlimited power over you. When you figure out how
to react in a positive way, you will never again enable anything to
take your influence and control. Approach every individual or
circumstance with sympathy and attempt to comprehend what is
happening underneath the surface. Try not to harp on negative
considerations, and stay around those who have optimistic energy
Diligence – “Just For Today, I Will Do My Work Honestly”
If you think that this principle is all about corruption, then you are
wrong. It is not about misleading your manager by telling him that
your absence from work is due to illness when you are not, or to
abstain from taking the company's stationery.
Even though corruption is also a part, this mantra can be used for
more than an ordinary act of honesty.
Handle your work with the expectation of playing out your part as
much as you can, and with the objective of imparting the majority of
your useful abilities to those you work with.
Do not cheat people by holding any of your natural ability back. You
would likewise be cheating yourself by denying that you have your
extraordinary gifts.
Gratitude – “Just For Today, I Will Give Thanks for My Many
Blessings”
We come back to the significance of appreciation, regardless of how
little our gifts are.
Appreciation could possibly be the most significant blessing people

can give. To back it up with scientific facts, appreciation makes us
healthy as they make us more joyful and kinder. It is a crucial
practice in self-awareness and takes no time or exertion to achieve.
On the off chance that you can't think about any reason to be
appreciative, think about the little things. You're alive, you're solid.
You have a rooftop over your head, a full stomach, and shoes on
your feet.
You can say thank you for a decent climate, or thank you for a
decent night's rest. Understanding that every little thing is a blessing
will improve your state of mind exponentially. Start by writing an
appreciation diary: this is an ideal and powerful approach to
actualize this principle into your life!
Take a breath all the time, recognize and welcome the numerous of
favors throughout your life.
If you set aside the effort to keep a rundown of your numerous

favors, you will, without a doubt, be astonished at what number of
brilliant things there are to offer gratitude for.
Don't simply include the temporary materialistic things. Concentrate

on the things that cash can't purchase.
Affection – “Just For Today,IWill BeKind to My Neighbor and
Every Living Thing”
Once more, if you practice Principle #4 and figure out how to say
thank you, being benevolent will pursue with no exertion by any
means.
This (just as appreciation) is ideal for rehearsing mindfulness. At the

point when we accomplish beneficial things for other people, it feels
great to perceive how we have the ability to make them grin or
giggle. Next time you are benevolent to somebody, focus on how
they change. It's very enabling and will persuade you to keep doing
great.
This equivalent idea applies to animals that are littler than us. All life
ought to be regarded. You should, once in a while, try to be
benevolent to creatures and perceive how it feels. You could bolster
the winged animals at the recreation center, or give nourishment to
your nearby creature cover. You don't need to apply so much
strength, but it will have any kind of effect to the creatures we
regularly overlook.
When rehearsing appreciation and generosity, don't be false about it.

It may compensate in the event that you really would not joke about
this. Instead of being kind since you trust it will profit you, be
benevolent for no other explanation than thoughtfulness itself. Try
not to spoil your morals with narrow-mindedness.
What we give, we get, as indicated by Karmic law.
At the point when we think positive contemplations, we carry more
things to feel positive about into our lives.
Keep in mind that a similar impact happens when we think of
negative contemplations.
Reflecting upon these standards and endeavoring to live inside their
structure is sure to impact positive change in all aspects of your life.
For included advantage, plan a Reiki session and experience the full
impact of this antiquated all- inclusive principles.
CHAPTER 5
REIKI AURA– HOW TO SEE AND READ AURA?
• An aura is a strong sensation that emits energy.
• It is in our surrounding.
• It is within us, and it is always moving and evolving. Everything
transmits energy.
• It is sometimes called Prana, Chi, and Ka by different types of
people around the world.
• An aura is a form of energy field that is vibrating — encompassing
matter, both living and non-living.
• An aura can be viewed as strong shading or layers of hues around
the matter.
• It very well may be transparent, indirect, or refined brilliant
radiation, with hue dots, regularly showing up around an individual,
especially over the head or where the skin is uncovered.
These vibrations comprise electromagnetic radiation, reaching out

from microwave to infrared and UV light. Low-recurrence microwave
and infrared pieces of the range, or body heat, appear to identify with
the lower levels of our real capacities (dissemination, DNA structure,
digestion) and the high recurrence (UV) part identifies with our
cognizant action (feelings, thinking, imagination, expectations).
Auras can be seen around people, plants, and even non-living

articles (gems, stones, fire, water, even air) however these are
actually fixed. They don't change except if modified by humans on
purpose, which is then imbued into the nonliving material. When
reading an aura, you're basically perusing the energy vibration field
encompassing matter.
For a few, it is natural for them to read auras. For other people, it
takes some training. In any case, it is something that can be adapted
once you've prepared your eyes, and it is accessible for all to see.
All things considered, it is a piece of nature and what we are.
Youngsters see auras quite well. However, as a rule, they lose this
ability with age after they stop practicing it. Some people have seen
auras since around the age of 12. Here and there I see them
seriously and now and again not very well by any means. At times I
see vitality "noticeable all around," like grayish smoke, fog, or a
warmth wave. There truly is no other method to portray it. Once in a
while it gleams, shines, whirls, or spikes.
In a way, it is tricky to read an aura and be able to interpret it.

Recognizing what it is and what it is not the fact of the matter is the
test. It's critical to contemplate what hues mean to you. Different
colors awaken certain feelings, so focus on what they mean for you.
For instance, red for some may mean love or enthusiasm. For
another receiver, (which is what you are if you are as the interpreter)
red may mean contempt, malevolence, or jealousy. It’s all in your
instincts, so follow it.
When you check out a color, see what it might mean for you. Does it
give you data that you can pass on to other people? Does it offer
answers for healing, reestablishing, and fortifying your energy level?
In the event that no arrangement is accessible, at times it is ideal for
hushing up about your perusing. There are likewise various layers of
the body that will indicate enthusiastic or etheric atmospheres. With
the end goal of this article, we'll spread enthusiastic layers. They will
in general show up rapidly and change quickly, much the same as
human feelings.
The term ‘energy’ is often associa ted with vibrations; higher

vibrations. Shading and light, warmth and sound are all energy. Or
then again take a look at your cell phone. It rings, you answer, and
you can converse with an individual anyplace on the planet with no
physical association.
At the point when we consider vitality, we will in general think about

these models. We can't see the enthusiastic vibrations included,
however we can see or hear what they do. Also, we properly accept
that they should be there.
At that point, we do the inverse: we see something and know where
it is, however we don't perceive what it does. We call this 'matter'. It
is strong, tough, solid. (Curiously, this judgment even made it into
our language: something that matters significantly.) House, vehicle,
cheesecake – all fall into the class of issue.
How do energy and matter relate? We can see this in real life
surrounding us. There may be a tree outside our home, for example.
What's more, a tree (matter) needs sustenance to develop: soil,
water, sun (vitality). This is our agreeable method for seeing the
world. We order everything around us; we give it a name.
Be that as it may, science lets us know in an unexpected way:

everything is energy. Sound, light, our warming devices are all
examples of energy. Yet, additionally our home, our vehicle and the
seat we're perched on. Obviously we all discovered this at school,
we know it in principle. In any case, have we really experimented
with it?
At the point when I see a seat I consider matters. How could a seat
vibrate, waver, move and change? All things considered, regardless
of what I figure, the seat does vibrate. It's simply because its
segments vibrate so gradually and at such low frequencies that I see
it as strong by any stretch of the imagination.
Our faculties basically aren't made to recognize these sluggish

developments. I cherish Einstein's depiction of matter as 'one
curdled energy'. Thus, the logical way to deal with energy can be
summarized this way:
• Everything is Energy. (The whole universe!)

• An Energy structure is constantly changing. (Nothing is at last
steady – it goes back and forth.)
• At the littlest, the quantum level, all forms of energy is the

equivalent. (After all is said and done, just as there can only be one
fundamental ingredient, everything is associated.)
• To make it simpler and increasingly pertinent for the
comprehension of Reiki, we could really exchange the word ‘energy’
with 'association' or ‘transience.’
The Physical Body and Energy
Frequently when we take a look at the world, we consider ourselves

to be somewhat separated from it. 'There is the world. Here am I.
There is an outside (world) and an inside (me).' And yet the idea that
works for the universe can likewise be applied to the body. And here
it turns out to be significantly all the more fascinating.
In the first place, there is matter: bones and tissue, blood and
organs, all made up of billions of little cells. At the point when we
investigate a mirror, this is the thing that we see: a body. Our body!
Furthermore, obviously this is additionally what we will in general
relate to. The body in the mirror is what our identity is. We take
extraordinary consideration of what we see, applying a plenitude of
creams and moisturizers to it, setting off to the exercise center and
eating steadily, and in any event, making statements like 'I'm caring
for myself.'
Every so often, matter (which is the body, from our example) causes
issues: parts break, wound or in different ways don't work
appropriately.
However, problems can likewise be made by different methods. Now

and again, for example, we state, 'I don’t have much energy', 'I feel
drained' or 'I'm depleted', despite the fact that nothing is physically
amiss with us. But, regardless of this, the truth is that we additionally
have better, quicker vibrations in our body, which is called 'energy' or
'life-power'.
In different dialects and customs this is called ki, chi or prana.

Furthermore, on this premise, a whole library of healing expressions
has grown, which is all together known as Energy Healing. Reiki is
frequently regarded as one of them.
Being Aware of Aura
When I was first finding out about Reiki, it was awesome to discover
that there was more to us than the physical body. I am certain you
will find the accompanying activity similarly as intriguing as I do:
Instructions to See Auras: First Method

1. Request that someone else remain before a plain white or daintily
hued wall, about 30cm (1 ft.) away from it.
2. Remain 2–3 meters (6–10 ft.) away from the individual; at that
point take a gander at the divider around their head or shoulders.
(Try not to look at the individual, else it won't work.)
3. You may see a band around 1–2cm (½ in.) wide encompassing

the body that seems more splendid or lighter than the rest. It might
be unmistakably characterized by a thin line that looks as if it's been
drawn with a pencil. This is a layer of the aura, the field of the
individual.
4. In the event that you experience issues distinguishing the aura, try
not to look intensely at the figure as you narrow your eyes. Or, on the
other hand, attempt a brighter or darker area of the room.
Another way to see an aura is to spread your fingers against a white

or delicately hued foundation and look at it. You may recognize a
somewhat obscured yet more splendid line, this time around 2– 3mm
(a small amount of an inch) around this.
In the activity we will in general observe the deepest layer of the

aura, which is one of seven. The further away a layer is from the
body, the higher and betters its vibrations. The peripheral layer
reaches out to 1–2 meters (around 6 ft.) at the front and back of the
body, and about a large portion of a meter (11 ⁄ ft.) along the edges.
(Simply envision the number of individuals blocking your aura on a
pressed underground train!)
Be that as it may, the aura additionally changes and develops with
self-awareness. It appears to pursue the condition: increased
awareness is equivalent to the huge aura.
The auric parts encompass the physical body in concentric circles,

yet they likewise interpenetrate one another, with the deepest being
the thickest (subsequently the most effectively noticeable) and the
peripheral the best. What this implies is that the vibrational degree of
the seventh layer encompasses the whole body and covers it totally.
What's more, what is happening in the aura may, in the end, show in
the physical body.
In summary, there is absolutely more to us than what we see in the

mirror. We are a somewhat enormous bundle of vitality vibrating on
different levels and holding a lot of information and latent power. To
put it plainly, if you felt genuinely influenced within sight of others or
in enormous groups, at that point you have felt auras.
Your field of energy, your aura and your seven chakras, got
information from the vitality fields of others. So you realize you can
do this. We should examine how to do this deliberately with a sense
of purpose.
The Most Effective Method to See Auras of Others For this

activity you will require an accomplice and a white wall.
Have your accomplice remain against the white wall, not contacting
it, simply standing close.
Stand away from your friend with the goal that you can see her from
head to toe, including the empty area behind them.
Feel your feet solidly planted on the ground and it is best to be
aware of your breath. Close your eyes for a couple of moments.
Open your eyes and with a delicate concentration as you look at

your friend in a manner that includes their entire body. Look
delicately, latently seeing whatever emerges. There ought to be no
endeavoring to see anything, simply permitting whatever shows up
at the time.
You will start to see the energy field around the head and chest area.
This is the zone of the body that is least demanding to see. From the
start, it will seem dull, similar to a warmth wave. With time, you will
start to see hues and you will never again require a white foundation.
Seeing auras requires some serious energy and devoted practice.

Be that as it may, anybody can figure out how to distinguish the
human vitality field.
Instructions to Feel Auras
There is a difference between seeing auras and feeling auras. It is

easier for a kinesthetic person to feel auras. As far as clairvoyant
capacity, this is called clairsentience, the capacity to feel and see
past the physical domain.
The hands are the least demanding methods for feeling unobtrusive
energies. You will require a tranquil space and continuous time for
this activity.
1. Start by sitting in a place of comfort with your back bolstered by a

seat and feet completely grounded on the floor. Close your eyes and
interface with your breath. Feel your breath entering your body,
traveling through the body, and leaving the body. Simply pursue your
breath for a brief period.
2. With your eyes shut, rub the palms of your hands energetically
together, for around 20-30 seconds.
3. Expand the hands before you, elbows marginally twisted, palms
close to one another, about a foot separated.
4. Slowly, draw your hands nearer together, without contacting one
another.
5. Gradually, move your hands separated once more. Do this
gradually and focus on what you are detecting, feeling, in the space
between your hands.
6. Rehash the procedure, gradually move hands nearer and
gradually draw them separated. Proceed with your eyes shut. If your
attention is diverted, associate with your breath once more. Seeing
the breath as it enters your body, as it travels through the body, and
as it leaves the body will ground you again and balance out your
consideration.
7. Rehash the way toward moving hands separated and nearer
together, seeing any sensations, pictures, contemplations that get
through your psyche. What do you see in the space between your
hands?
8. How does this sensation change when you change the separation
of your palms?
There is nothing set in stone with this activity: it could be anything.

Whatever you are encountering is your world, it is your impression of
the unobtrusive field, of your own aura.
With training, you will have the option to feel the human vitality field
with eyes open.
Reiki Aura Interpretation
Figuring out how to see auras is the simpler part. Figuring out how to
decipher and comprehend what it means is the major problem. One
approach to figure out how to read auras is through understanding
quality hues and their importance. In any case, that isn't all that is
required for understanding emanations.
We are mind boggling Beings and what we see is normally our very
own interchange discernment, learning, knowledge, inclinations,
sense of self safeguard components, social and cultural impact, the
manner in which we comprehend the world, the idea of the real
world, and our very own perspective on otherworldliness.
At the point when I am trying to understand auras, I generally

contemplate this: That the manner in which I see auras, is my own
projection dependent on the majority of the previously mentioned
components.
Through numerous long periods of individual work, reflection, and

the utilization of an assortment of spiritual strategies, I have figured
out how to get "out of myself" when I am working with others.
What is Getting out of yourself?
It just means entering a condition of awareness that is way above my

relationship with the Self. It is a condition of being that is
unadulterated cognizance, past the limits of ego and the limits of the
body. At this moment, there is no "I" and "You" as discrete creatures,
there are unity and receptiveness to perceive what is exhibited at the
time.
In this express, the energy field can be seen, felt, and

comprehended for what it is at the time. I am guided by Universal
information that is open to us all.
Morals in Healing and Reading Auras

At the point when you figure out how to see auras, you might be
enticed to share all that you see with other individuals.
Aura hues change for the duration of the day, with every feeling,
blockage in the body, thought design, energy levels and the
progression of Prana through the body.
Along these lines, what you find at the time is only that, at this time.
You should be cautious about deciphering aura shades of other
individuals. Why? For two reasons.
To begin with, when you see the aura of another person, it is only
seen through your aura. You see it through your own discernments,
your insight, and your convictions. Forming a hasty opinion may not
be insightful. Utilize your heart, your psyche, and your spirit for
guidance.
Second, when you build up the expertise of seeing auras, you will
have the option to see auras around individuals anyplace in the city,
in the shopping center, at work. Seeing someone's aura resembles
investigating somebody's room and meddling with their protection. It
ought not to be managed without the individual's assent.
In the event that you do happen to see auras without deliberately

concentrating on it, at that point, treat what you see with most
noteworthy regard for the individual. If they have not requested that
you read their aura, at that point don't uncover that you see their
aura. Evacuate yourself and move your concentrate away.
What Weakens an Aura?
• Addiction and substance misuse

• Low recurrence feelings—outrage, insatiability, contempt, envy, and
so on.
• Fear and stress
• Very loud commotion
• Physical ailment and infection
Importance of Reading Auras
Other than being fun and engaging, it can assist your relationship
with your surrounding and individuals. By measuring somebody's
state of mind you can respond as needs be. When understanding
auras, you can make the most of every moment you communicate
with others.
An individual can lie, yet an aura can't. As it were, it is a changing

profound unique fingerprint. There are steady bases and afterward
different levels that vacillate contingent upon the state of mind. Auras
uncover a person’s real intention and this cannot be faked.
Everybody has one, yet some are dull or frail. Undeveloped
cognizance will debilitate an aura.
Having lower vibration feelings, for example, dread, begrudge,
contempt, envy, and other comparable feelings will likewise reduce
the energy field. Reading auras can likewise help recuperate the
body well before physical side effects have even shown up. By
controlling your own aura, you can likewise treat yourself. In any
case, the best advantage originates from picking up mindfulness
about nature, spiritual edification, and improvement, just as higher
vibration cognizance. Doing this will raise our frequencies to a
spiritual level as well as love, trust, sympathy, genuineness,
respectability, and the limit of being non-judgmental are extra
advantages.
.
CHAPTER 6
REIKI MEDITATION: GETTING STARTED
Reiki meditation is a procedure through which you can experience
quietness and a tranquil personality. The Reiki meditative state is
healing and adoring. It includes images and mantras to encourage
your meditative experience. It positions high among other customary
healing techniques. Before we start meditation, let's look at why we
need meditation.
The Purpose of Meditation
First we should consider the motivation behind reflection and the

structures it can take. Meditation is the art of making a peaceful
mindset and tuning in to the sound of quietness. Where supplication
is the demonstration of conversing with the Divine, meditation is the
demonstration of tuning in and genuinely hearing what God needs to
impart to us. This can occur during extraordinary consecrated
minutes that you put aside explicitly with the end goal of meditation.
Exercises when unconstrained meditations frequently happen are
while brushing your teeth, in the shower, climbing, running, washing
the dishes, cutting the grass and indeed, we have all had those auto-
pilot minutes while driving the vehicle.
Making Time and Developing Focus
When instructing Reiki classes, I regularly discuss "my Reiki

reflections". This brings up the questions and remarks from huge
numbers of the understudies. Much of the time students shout "I
can't meditate", "My psyche is continually distracted", "I don't have
the opportunity to meditate", "How would I use Reiki to enable me to
figure out how to reflect", "I've ruminated for a considerable length of
time, for what reason do I have to utilize Reiki?"
It wasn't until I started joining Reiki into my meditations that I started
to feel like I was truly achieving something. A person with a Gemini
sign can hardly meditate effectively. So if I can figure out how to
meditate with the assistance of Reiki, I believe anybody can!
Time
Presently, shouldn't something be said about that challenge of

making time to meditate? This is a test for about each individual on
the planet. Performing multiple tasks is a lifestyle for such a large
number of individuals, and time is by all accounts moving quicker
consistently. So how can one set aside a few minutes? It's easy, do
what needs to be done! Our fellowship with the Divine through
petition and reflection is THE absolute most significant thing we can
do every day. NOTHING holds more desperation for the
improvement of our day, the occasions throughout our life and the
development of our spirit. The most significant relationship we have
is our association with God. The nature of all our different
connections is impacted by our capacity to cooperative with God as
we would with a companion.
The ideal way I have found to make time for reflection is by

beginning my day sooner, and the principal thing I do is my
supplication, reflection and distant Reiki healing. Whatever the
timetable of my family is at the time, I get up in any event an hour
prior to every other person. This is MY valuable time. These are
consecrated minutes and they are only for me. You merit valuable,
consecrated minutes to talk with and build up a relationship, a
fellowship with God and with the healing affection for the Reiki
power.
Focus
Usui Sensei showed his learners the first pillar of Reiki, the Gassho
reflection. Gassho signifies "two hands meeting up". Dr. Usui trained
his understudies to put their hands in the Gassho position each
morning and night. Gassho teaches the craft of calming the mind
and making single pointed concentration in meditation. One
essentially puts their hands in petition position, shuts their eyes, and
carries all their attention to the tip of the fire (center) finger. At the
point when the mind meanders, tenderly press the fire fingers
together and refocus. This method is definite in "Reiki the Healing
Touch".
I start my day by day sessions with Gassho, and afterward I offer

petitions for myself, for other people and the planet. Next I send far
off Reiki to all who have asked for it.
The Reiki Meditation Technique
• Purging the System

• Chakra Forces
• Recuperating Through Hands
1. Purging the System Sit or rests easily on a mat-covered floor with

your back straight. Attempt to be quiet, composed, and loose.
Take a full breath.
Envision yourself breathing in all the satisfaction and goodness that

you need, and breathing out profoundly with the idea that negative
feelings, for example, gloom, dread, and uneasiness, are being
flushed out of your body system.
Inhale a few times as such, and see how your mind and body tune
into it and unwind.
2. Chakra Forces
Chakras can be found in seven areas of your body, from the base of
your spine to the highest point of your head, which are energy areas
of the body.
Put your hands before your body at each chakra region and hold at
each position for a couple of minutes, contingent upon your body's
need.
On the off chance that you feel your body is requesting the hand to
remain for a more drawn out time, let it remain.
Withdraw your hand, if your body has had enough. Feeling through
the hands is the ideal approach to associate and tune in to your
body.
As you tune into your body through your hands, envision the
existence power of the universe entering your body through your
hands, with the chakras as the vehicle of entry.
Feel your body resonates with this vitality stream, and go into a
condition of profound relaxation and restoration.
3. Recuperating Through Hands

To start with, place your palms together over your head.
Hold the hands there and attempt to tune in to your body with care
and consideration.
At the same time, inhale profoundly and gradually, evacuating the
negatives and guzzling the positives into your body system. Unwind.
Put your hands on the temple and afterward at the back of your
head.
Next, go down to the throat and put one hand tenderly on it and the
other on the back of your neck.
Hold it for quite a while and relax.
Now, go down and place your hands on the back of your shoulders,
with the fingers looking down, on your chest covering your heart, on
the lower chest close to the ribs, on your stomach, and after that the
lower guts.
Ensure that at each position, you are delicate with your touch. Hold
the hand till your body requests it, unwind and move to the following
part.
In the wake of completing the head and middle, go down to your hips
and spot your hands on both your hips, the knees, and the feet.
For the feet, put your hands either over them or the base contingent
upon your accommodation. At every point, feel the vitality move
through your body.
Appreciate the experience.
Recover your hands in the prayer position and place them before
your chest. Sit with your spine straight and your body marginally
tight. Inhale ordinarily and feel the energy going through your body.
Do this for around 3-5 minutes or till you want to do it. The healing
procedure is finished when you feel touched off and invigorated.
Advantages of Reiki Meditation
Reiki meditation will loosen up your brain and•

decrease pressure
• It will give consistent focus
• Reiki meditation builds your observation and imagination
• It raises your cognizance and betters your capacity to tackle issues
• This procedure is generally known to fix numerous illnesses
• It is perfect for the post-medical procedure for healing
• It helps you rest better
• Reiki meditation functions admirably with other healing/medicinal
procedures
• This strategy evacuates energy blocks in your body, empowering
free energy stream, which gives you a solid body
• It is a self-advancement and change apparatus
A 21-Day Reiki Meditation Program
I have utilized the 21-day program to get familiar with Reiki, build up
the capacity to focus, to enable my supplications, objectives and
dreams; and to get answers.
Days 1-7 Energy

Begin by making an expectation or an inquiry.
Draw the Usui power symbol before your body and with your hands,
move the energy into your sunlight based plexus.
Inhale profoundly, envisioning that you are taking in the

quintessence of the image.
As you breathe out to enable the energy to pervade each cell of your
body, and grow out into your emotional body, your psychological
body, right into your spiritual body.
Express your mind or pose your inquiry.

Sit discreetly with this energy for 5-15 minutes.
In the event that your mind meanders, just summon the name of the
power image multiple times and imagine it.
At the point when you finish, recognize that you are holding the full
light of the Reiki energy and it will be with you as the day
progressed.
Compose notes about your experiences in a diary.
Note down any musings, words, pictures or sentiments that came to

you. Do this regardless of whether there is by all accounts no
rationale to it.
Frequently Reiki and the Divine address us in images, or with bits of

a riddle that will meet up later by pondering back your diary.
Days 8-14 – Mind power

Begin by making an expectation or an inquiry.
Draw the Usui mental and enthusiastic image before your body and
with your hands, move the energy into your heart.
Inhale profoundly, envisioning that you are taking in the substance of
the image.
As you breathe out to enable the energy to penetrate each cell of

your body, and extend out into your emotional body, your
psychological body, right into your otherworldly body.
Envision any bad mental or enthusiastic thoughts being rewoven into

a good idea, feeling and reaction patterns.
Express your aim or pose your inquiry.

Sit unobtrusively with this vitality for 5-15 minutes.
In case your mind gets distracted, just summon the name of the
psychological emotional image (Sei He Ki) multiple times and picture
it. At the point when you finish, recognize that you are holding the full
love of the Reiki energy and it will be with you as the day
progressed.
Compose notes about your experiences in a diary.

Days 15-21 - Distant Healing
Begin by making an aim or a question.
Draw the Usui distant healing image before your body and with your
hands, move the vitality into your whole body starting by moving the
energy from the crown and down through your feet. Inhale
profoundly, envisioning that you are taking in the embodiment of the
image.
As you breathe out to enable the vitality to saturate each cell of your
body, and extend out into your vitality field.
State your expectation or pose your inquiry.
Pause for a minute to envision or picture the image appearing as a

bridge of light. The bridge comes to through time and through space.
Enable the extension of light to convey Reiki vitality back in time as it

penetrates all level of your cognizance and the various components
of your being.
Next enable the energy to stream forward in time making agreeable

energy in your future.
After that, carry the energy into the present minute.

Sit discreetly with this energy for 5-15 minutes.
On the off chance that your mind wanders, just summon the name of
the distant symbol (Hon sho ze sho nen) multiple times and picture
it.
At the point when you finish, recognize that you are holding the
immortal healing intensity of the Reiki vitality and it will be with you
as the day progressed.
Write about your experience in a diary.
This multi day program is intended for the individuals who have
received an attunement to level two Reiki. Level I, specialists could
alter it utilizing level I energy rather than the images. It is conceivable
to likewise expand the program for an additional 21 days by
replacing the images with the three Reiki Master symbols, or with the
Karuna images of your decision.
I trust you discover these exercises accommodating, and that you

are eager to find out the significance of making quiet time to
strengthen your association with the Divine and the adoration for the
Reiki energy.
A Basic Reiki Meditation: Energizing the Seven Chakras
Did you realize that you can reflect on the Chakras with a Reiki
meditation? The all-inclusive life power of Reiki gives deep
relaxation, which is extremely useful for the body organs. The
Chakras are "wheels" of energy which control the body organs. After
empowering these energy focuses, we treat ourselves as well as
reinforce our energy.
Imagining the Reiki energy moving through each cell in your body is
a highly compelling beginning stage. Feel it streaming out around
you in your seat. As you keep on breathing, feel it streaming into the
room and after that the habitation you are in, filling it with Reiki
vitality. Feel it increase as the energy streams outside onto the
property and past into the area. See it filling the district in which you
live and afterward past into the nation, at that point entire globe lastly
out into the universe.
Other than this, there are a couple of things you can do to get ready
before beginning. We recommend:
• Drawing the power image (on the off chance that you are attuned to
it) over your body before starting
• Drawing the psychological/emotional image (in the event that you
are attuned to it) over your body before starting
• Drawing the master image (on the off chance that you are attuned
to it) over your body before starting
• Drawing the distant healing image (in the event that you are
attuned to it) over your body before starting
• Listening to delicate, motivating music
• Chanting a mantra
• Writing an objective and request explanation to come to you
through the sitting session
• Asking for direction to come to you about a problem you are
encountering now.
This reflection is used by many Reiki experts.

Stage 1: Preparation
Set the phase with OM serenades or light music.
Sit down in a casual way on a straight back seat or crossed-legged,
whichever suits you.
Hold your hands upwards on your knees in an agreeable position, for
example, in a prayer structure or in your lap.
Close your eyes and say OM multiple times.
Stage 2: Relaxation
• Take a full breath.

• Close your eyes partially, simply tune in to the sounds.
• Try not to attempt to distinguish the sound.
• Reveal to yourself that your faculties are getting calm and peaceful.
• It's an ideal opportunity to loosen up your mind.
• Make sure your breath is full, preferably through the nose and out
through the mouth.
• Continue breathing further and more profound like this multiple
times.
• To go relax deeper, count from 10 to 1 gradually.
• As you do this, loosen up every one of your body's organs.
• While loosening up them, express gratitude toward them for their
help and ask them to do as such all your lifetime.
• Loosen up the right toes, right foot, right lower leg, the right leg and
knee, right thigh and hip.
• Loosen up the left toes, left foot, left lower leg, left leg, left knee, left
thigh, left hip.
• Now loosen up your pelvic locale, and the organs there. Loosen up
the back muscles, loosen up the guts, loosen up the stomach, liver
on the right and the spleen on the left, at that point loosen up the
nerve bladder and the pancreas insides in the middle and the
kidneys at the back.
• Also, loosen up the chest, heart and lungs. Feel them totally loose.
Presently loosen up the whole rib confine and the shoulder bones.
Feel them totally unwind.
• Loosen up the right shoulder and upper arm, right elbow right lower
arm, right hand and fingers.
• Also, loosen up the left shoulder, left upper arm, left elbow, left
lower arm, left hand and the left fingers. Presently your left upper
appendage from the left shoulder to one side fingertips is completely
loose.
• Loosen up the neck muscles from the front and back. Loosen up
the face muscles around the mouth the eyes and the temple. Loosen
up the eyes the mouth and furthermore the skull and muscles.
Presently your entire body is totally loose. All muscles and every one
of the organs from the head to toes is totally loose. Discharge
yourself into the relaxation of the body and psyche.
In this state, say quietly, "I have full confidence in Reiki. Reiki will
empower and recuperate me."
Stage 3: Energize
Take a full breath; breathe in through the mouth and breathe out
through the nose.
Imagine a wonderful brilliant sparkling ball drifting over the highest
point of your head. See it buoy down and mix with the violet chakra
of the head. See the brilliant violet beams spreading to the different
frameworks, stimulating the sensory system and the right eyes.
State to yourself quietly, "I am supernaturally secured, guided and

settled."
Now envision the brilliant ball delicately separate from the violet
chakra and buoy down to converge with the forehead chakra. Watch
it mix with the lovely indigo wheel of the forehead chakra.
Imagine the brilliant indigo beams invigorating the pituitary, nerve

center, nose, the left eye and ears and say to yourself rationally, "I
am available to new thoughts, individuals and circumstances
and pursue my premonitions."
See the brilliant ball separate from the temples chakra and gradually
gliding and plunging into the shining blue wheel of the throat chakra.
Envision the brilliant blue beams invigorating the whole throat, upper
lungs, stomach related track, bronchial and upper stomach regions.
State to yourself, "I have a sense of security to express my
emotions. I adore, trust and regard my innovative blessings."
Presently envision the brilliant ball all different and drop into the
gleaming green wheel of the heart chakra. See the brilliant green
beam stream into the thymus, heart, blood, lower lungs, upper liver
and arms. Say to yourself, "Love is the reason for my life. It is all
over the place."
Also observe the brilliant ball isolated and enter the sun based
plexus chakra and mix with the yellow wheel there and spread the
brilliant yellow beams into the digestive system, pancreas, liver,
nerve bladder, digestive organs and spleen. Continue to tell yourself,
"I confide in my value. I am deserving of the best throughout
everyday life."
Now envision the brilliant ball separate from the sun powered plexus
chakra and drifting down to the sacral chakra, to the orange wheel
discovered three fingers from the navel. Envision the brilliant ball
mixing with the orange haggle brilliant orange beams go into the
whole Reproductive system. State to yourself, "What I do is
sufficient, what I have is sufficient."
Presently observe the brilliant ball isolated and drifting down to the
base chakra, the seat of Kundalini vitality. See it mixing with the red
shaded wheel. The brilliant red beams are spreading into the whole
excretory system and invigorating the kidneys bladder, spine and
lower appendages. Feel the glow. Continue to say, "I am protected
and secured constantly. I cherish my feet, they demonstrate me
the way. I adore my legs they bolster me."
Proceed with breathing in through the nose, out through the nose.
Feel absolutely settled.
Feel the midpoint all streaming with a bounty of affection. Every

single troublesome feeling has taken off. You are quiet, completely
loose and grounded.
Presently envision that all light is encompassing you. Feel your aura
extending and being secured with white light. No negative vitality can
hurt you. You are completely ensured.
At this point, you are completely empowered with Reiki. Envision
yourself before yourself. Pass Reiki to yourself. Recuperate yourself,
your relatives. Forgive yourself, your relatives.
Now with the Reiki empower the 5 components.

Envision the earth in your grasp, thank the earth, invigorate the earth
and favor the earth with Reiki.
Envision water in your grasp, thank the water, stimulate the water
and favor the water with Reiki energy.
Envision the fire in your grasp, thank the fire, empower the fire and
favor the fire with Reiki.
Think about the air in your grasp, thank the air, empower the air and
favor the air with Reiki vitality.
Envision the space/sun/stars/moon/planets in your grasp, thank the
space and empower the space with Reiki energy.
Your meditation is presently finished. Return gradually from your

head, your ears, your middle, and your legs to the tips of your toes.
Stretch your arms and legs gradually. Gradually open your eyes and
become mindful of nature. You are completely energized and feel
fine in all areas.
Frequently Asked Questions

What should I wear to the Reiki session for meditation?
If possible, put on comfortable attires. It's a smart thought to wear

layers so you can, without much of a stretch, change if you are
feeling too warm or cold. The specialist will give you covers and
make you feel comfortable.
Is it OK to come alone to the Reiki meditation?

Truly, kindly come alone. In meditations you will feel totally
comfortable and completely upheld.
By what means will I feel after the guided reflection? Relaxed and
reestablished. Reiki and sound energy stream to where they have to
go; this is a fact we have established before. Is there anything I can
or ought to do to plan for the gathering reflection?
Remain all around hydrated and be early. Bring along a scratch pad
and pen as regularly it is decent to record thoughts and
considerations that came to you during the meditation.
What are the advantages of heading off to a gathering meditation?

You will have the option to relax and rest totally, permitting the
psyche, body and soul to get profound healing.
CHAPTER 7
REIKI HEALING TECHNIQUE: SELF AND
REMOTE HEALING
Reiki is an energy healing strategy in which professionals who have
been attuned to Reiki energy can channel life power vitality to
individuals who need it. An extraordinary aspect of Reiki is that
professionals who have received attunement for the Second Degree
Reiki and its images by a Reiki Master-instructor can send the vitality
over to other people that are living far away.
Understanding Reiki Energy
Reiki energy is a directed widespread life power vitality (chi). Reiki

professionals are attuned to the power and instructed by a Reiki
Master-instructor. When they are attuned, they can channel the
vitality through their hands or good ways off so as to help encourage
balance in their healing friends or customer (the individual getting the
vitality). While the specialist channels the Reiki, the healing person
attracts it. As a result, the healing person is similarly as fundamental
in the act of Reiki healing as the professional seems to be.
How Reiki Practitioners Channel Healing Energy
Reiki experts have shown a progression of hand positions they can

use in a Reiki session to channel the vitality. Be that as it may, the
training additionally urges a natural way to deal with healing where
the professional discovers his friend's healing energy and puts his
hands where he feels the vitality is generally required. In any case,
Reiki experts discover that Reiki energy is smart and goes where it is
required once it is diverted.
They Condition your Mind

Reiki energy is unadulterated deep energy, and it will never hurt you.
There's no danger of getting an excessive amount of vitality or an
inappropriate sort. Reiki energy is an independent type of insight and
wisdom that administers and heals all life. The energy is allknowing
and comprehends what you need so as to recuperate. It can help
encourage balance in your body, psyche, and soul, so you can
connect with Reiki energy for any condition or side effect, regardless
of whether it's psychological, physical, emotional, or spiritual. The
energy will consistently serve your greatest needs.
They Balance your Energy
Similarly, as with different types of energy healing, when you get

Reiki that is directed, your vibration raises to coordinate Reiki's
vibration in a procedure called entrainment where two energies
moving at various frequencies meet at a central point into one single
energy frequency. This commonly raises your vibration to a more
elevated level, which can free your energy blockages and balance
overactive or underactive vitality stream in your chakras, meridians,
and auric fields.
How does self-healing work?
A delightful aspect concerning Reiki is its Reiki self-healing

simplicity, and all you need is a couple of hands. Self-healing is
simple and the ideal approach to rehearse when you are not offering
Reiki to other people, and it's an extraordinary method to revive your
batteries and distinguish any regions of your body that is low on
vitality.
Practice Reiki at the start and the end of a day – make sure to heal
yourself before trying it out on others!
Individuals who are in the business of healing others will in general

be extremely thinking about others, to such an extent that they will in
general make a special effort to help other people and at last
exhaust their own vitality.
Self-healing is an incredible method to re-invigorate yourself both
physically and rationally, and recognize any shortcomings. The
contrast between Western Reiki and Japanese Reiki
In western reiki, there is a lot of fixed hand positions for self-healing

in a particular set of order: the crown of the head, face, throat, back
of the head, upper chest, lower ribs, navel, lower belly.
In Japanese reiki, in light of the fact that the accentuation is on

"byosen", it is ideal for tuning in to your body and be mindful of your
instincts. Here is one method for giving yourself self-healing. Focus
yourself with gassho meditation,
As you rest one hand on your heart, place the other hand on your
stomach or lower belly.
On the other hand, place two hands on the stomach zone, one hand
over the belly nave, and another hand underneath the belly nave.
Head, eyes, neck and shoulders are main spots where you can give
self-healing. In case you're pregnant, you can give your midsection
the reiki. It is possible to try Reiki on your stomach after your dinners
to support the digestive system.
I regularly have spinal pain, so at whatever point I have time, I place

my hand on my lower back where I have the agony. When you find
the byosen, leave your hands there for whatever length of time that it
is vital (once more, make sure to tune in to your body).
Self-healing fortifies the progression of vitality
The more you give yourself Reiki self-healing, the easier it gets for
the reiki energy to course through your body and it ends up simpler
for you to detect the byosen whether in your body alone or of the
‘customers'.
This can be polished whenever of the day, either exactly when you
get up toward the beginning of the day, during the day, or before
resting around evening time.
For pregnant women
Before giving birth to your child, your morning practice should

comprise of Reiki, yoga and meditation for about 60 minutes. After
birth, the morning practice can be reduced to only a couple of
minutes of giving yourself Reiki, however it is as yet an incredible
method to begin a day.
Around evening time, I attempt to give myself Reiki while sitting in

front of the TV or reading. Throughout the years, I've unquestionably
turned out to be increasingly touchy to Reiki energy moving through
and my hands have turned out to be increasingly more responsive to
byosen.
Regardless of whether you are not a professional, and you have not
experienced a preparation, take a stab at giving yourself a Reiki and
check whether you can feel the glow of your hands, and have a go at
offering reiki to others around you.
All healing starts with the person with the problem. You are your own
healer. Figure out how to utilize Reiki to actuate your inward healer
in straightforward advances. Is this difficult to accept? It was for me. I
used to accept that recuperating was outside of my capacity. I didn't
imagine that I could heal myself.
One day a savvy healer demonstrated to me how the body has an

innate capacity with regards to healing. The healer also reiterated
that all healing is basically through self-healing. Do you recollect the
last time you cut your finger? What was the deal? Your finger was
seeping for a piece and after that it halted. How could it stop? Was
there a person or thing outside of you that halted it? No. Your body
comprehended what to do and halted the dying.
What occurred straightaway? The area of the cut revealed a red and
sore spot and after that it started to mend itself, correct? The skin
became back together, the redness vanished and the torment halted.
Who did the mending? Your body did.
Reiki self-recuperating is a strategy to bring mending vitality of Reiki
to encourage development of vitality and to break down enthusiastic
blockages.
How to do Reiki Self-healing
Giving Reiki healing to yourself is straightforward - the procedure

and the hand positions are basically equivalent to when you are
offering Reiki to other individuals.
Locate a calm spot where you realize you won't be upset. Make your
space calm and relaxed, turn off the lights, you can light a flame, and
put on some soul soothing Reiki music.
Set up your surroundings for giving and getting love and care!
Before you start your Reiki self-healing, you might need to focus
yourself utilizing the three Kanji hand positions:
Position #1: if you wish, do this while standing or sitting; place the
tips of your forefingers together intertwining the remainder of the
fingers on two hands. Close your eyes for around 30 seconds and
concentrate on your Reiki point - around 2 inches below your navel.
Position #2: Same as above, however your center fingers are
contacting. The remainder of the fingers is joined. Hold in this
manner for around 30 seconds and imagine your Reiki point being
loaded up with splendid bright light for healing.
Position #3 – Every one of your limbs is interlaced. Hold this for 30
seconds and enable vitality to stream openly through your body.
Sit or rests in a good position where you are comfortable. You can
put a pad underneath your knees in case you are resting. Spread
yourself with the cover on the off chance that you are feeling
somewhat cold.
After this, turn your concentration inside you and start to filter your
body. Start with your head and sweep completely through down to
your toes.
• What do you sense in each piece of your body?

• Is there any pressure?
• Can you let go of the strain?
• Do you feel torment in certain pieces of your body?
• Can you let go of needing to transform it?
• Can you acknowledge this present minute for what it is?
Since you are focused and prepared for healing, you can start giving
yourself Reiki.
15 Reiki hand positions
There are 15 hand positions for Reiki self-healing. With training, you
will recall these positions and will have the option to move to start
with one position then onto the next effortlessly. Each hand position
needs to remain for two to five minutes (depending on what suits
you).
In the event that you locate an exact position awkward, don't hesitate
to avoid the position. Likewise, if you discover a position extremely
helpful, you can remain longer in the position. It is up to you and with
training you will figure out how to tune in to your body and your
internal.
First Position - Put your hands and cover your face with it, fingers at
the highest point of the temple with the hands contacting.
Second Position - Put your
hands over your head, fingertips contacting.
Position #2b - Alternate situation to #2 - Place your hands over your
ears, measuring them delicately.
Position #3 - Put your hands behind your head, with the base of your
hand covering your skull.
Position #4 - Place your right hand over your throat and your left
hand over your heart.
Position #5 - Place two

hands over your shoulders and make sure it is close to the neck.
Position #6 - Put both of
your hands with fingers contacting over your upper belly, simply howl
the rib confine.
Position #7 - Rest your hands over your midriff with fingers

contacting at the bellybutton.
Position #8 - Put your hands over your lower mid-region, with the tip
of your finger over the pubic bone.
Position #9 - Put your hands

over your lower back with your fingertips contacting.
Position #10 - Put your hands over your lower back with the tip of
your fingers on your sacrum.
Reiki self-healing is straightforward and you ought to consistently

feel great while holding these positions. In the event that you can't
hold your feet for instance, you can send Reiki long separation. It is
not required to have straight contact with your body. Simply point
your palms towards your feet and concentrate as though you were
holding them.
You can likewise focus on your chakra framework and balance your
seven chakras. Reiki is regularly utilized in chakra healing and
adjusting.
Reiki Distance Healing
So as to send Reiki healing over long distances, one must be

attuned to both First Degree and Second Degree Reiki by a Reiki
Masterinstructor. Second Degree Reiki specialists should likewise
utilize the Reiki distant healing image, hon sha ze sho nen (HSZN),
and its enacting image, cho ku rei (CKR), to send vitality crosswise
over time or space, and professionals must be attuned to the Reiki
images during their Second Degree Reiki attunement.
Reiki Distance Symbol Sequence
To initiate the images: Compose with a pen on a bit of paper,

imagine them, or draw them with your finger on an article or on your
hands in a specific order: CKR+HSZN+CKR.
As you compose every image, talk its name multiple times in your
psyche.
Get Permission
Continuously send separation Reiki healing authorization of your

subject. In the event unknown, you can't get consent from your
subject, at that point, if you send it at any rate, do as such with the
goal that if your subject doesn't acknowledge the healing energy, it
goes where it is most expected to serve the most elevated and most
prominent good.
Second Degree Reiki professionals can utilize various strategies

relying upon what is suitable for the circumstance. The following are
only a couple of the numerous approaches to send Reiki crosswise
over existence.
The Reiki Box Technique
The Reiki box is a prominent technique numerous experts use to

send Reiki across distance and time to various subjects without a
moment's delay. You can utilize any box you can grasp as a Reiki
box, regardless of whether you enrich a plain box or get one that
calls to you.
Write on anything about the individual, place, creature, plant, or

circumstance you are sending Reiki to on a bit of paper. For
instance, you may express "Mary Smith of Portland, Oregon," you
may state "my mom," or you may compose the name of a pet or a
circumstance, for planet influenced Alternatively, you can print a
photograph of the subject.
After that, utilize the Reiki distant symbol succession by writing the
images with a pen straightforwardly on the paper.
Fold the paper and put it in your Reiki box.
Do this for some other individuals, places, creatures, plants, or

circumstances you wish to incorporate into your Reiki session and
put them in the container too.
Close the box and hold it.

Draw the Reiki healing symbol succession on each palm.
Grasp the container, enabling the vitality to stream, until you believe
you can stop, which is typically around five minutes. energy with the
that, for reasons
example, "individuals, plants, creatures, and by the Carr Fire in
Redding, California."
Surrogate Method
You can likewise utilize a doll or a squishy toy as a surrogate for your
subject.
Pick a surrogate that is pretty much anatomically right, (for example,
a teddy bear or a doll).
Utilize the Reiki healing symbol succession by drawing the images
with a finger on each palm.
Afterwards, utilize the fundamental Reiki hand positions on the

surrogate, doing a hands-on session however setting your hands on
the surrogate rather than an individual. You might have the option to
join hand positions for different regions if the surrogate is little.
Very Small Surrogate Method
This technique is a decent method to send Reiki rapidly - it takes five

to ten minutes. Pick a little item you can hold in two hands, for
example, a precious stone or a photo to speak to the subject to
which you are sending Reiki.
On each hand, utilize the Reiki distant healing succession, drawing

the images with your finger.
Hold the item you've picked in two hands. In your brain, demonstrate
the surrogate is a sub for the person. For instance, "Let this precious
stone speak to Mary Smith of Portland, Oregon."
Grasp the item, feeling the Reiki stream. Do as such for five to ten
minutes, or until you feel guided to stop.
Imagination Method
In the event that you're great at imagining, then this is an incredible
technique.
Enact Reiki using the Reiki distant healing arrangement, drawing it
on two hands.
Picture your subject in scaled down structure, sitting in the palm of

one measured hand. Spread your hand with your other hand,
measured so there is a space for the small scale between two
hands. Enable the Reiki to stream for five minutes or until you feel
guided to stop.
Completing the Sessions
There are two stages that are basic toward the finish of each Reiki
session: self-healing or long distance.
• Offer gratitude to Reiki for moving through you into your subject.
• Wash your hands under cool water or contact the ground with two
hands to ground your energy and break the strong association with
your subject.
Getting your Mind Ready for Reiki Healing
Before you can start remote recuperating, you should locate a

peaceful space where you can unwind and think openly. Start by
sitting or resting in a nice position of comfort. Take a couple of full
breaths.
As you inhale, picture the vitality traveling through your body, from
your feet to the highest point of your head. Envision the vitality
moving one way as you breathe in and another as you exhale. As
you keep on breathing, hold your hands together to frame a little cup.
Envision the vitality making a trip to your hands as you breathe out.
Picture the individual or people you are attempting to mend and
envision that you are grasping them.
The vitality going through your body is a type of light or genuine love.
Feel it traveling through you as you relax. Grasp the soul, the vitality,
as it courses through your body and is transmitted to those out of
luck. Stay cool and continue relaxing.
Envision, as you inhale, that there is a heavenly exertion giving

effortlessness with the goal that individuals can recuperate. See
individuals being sent to safe places and rejoined with their families.
Envision harmony and love streaming into the hearts of the
individuals who are enduring, so that may not exclusively be
recuperated physically however rationally also. Feel this as
profoundly as you can as you meditate.
Keep away from negative energy. Keep in mind that the objective of
remote mending is to support and treat those deprived by giving
wonderful help. Concentrate on this as opposed to guiding your
focus toward what isn't going admirably. Acknowledge that the past
can't be changed yet that you can move in the direction of building a
future that is certain and cheerful.
Keep on envisioning holding those you expect to mend in the cup of

your hands. Send your affection to them and take into account
recuperating marvels to happen. Consider different moves you may
make to achieve great on the planet (giving cash or volunteering, for
instance).
Before you end your reflection, ask God —or whichever higher
power you have confidence in—to favor those out of luck and carry
harmony to their lives. Take a full breath before completion your
mending session.
Extra Strategies
The strategy above is only one approach to rehearse Reiki healing.

Different strategies can likewise enable you to interface with the
individuals who need recuperating and everyone around them:
• Develop your very own spiritual strength to improve your healing

powers.
• Utilize a surrogate article, for example, a cushion or cover to think
your vitality and increment its capacity to recuperate.
• Practice remote mending methods while viewing the news. Send
your adoring vitality to the individuals who are enduring or in
mischief's manner, including the casualties of cataclysmic events.
• Learn meditation breathing strategies to improve the progression of
your regular vitality.
• Spread your positive vitality by making a move on the planet.
Volunteer your time or give assets to a reason you care about.
Reiki Group Distance Healing
Reiki healing group is a gathering of Reiki (or different healers)

cooperating to heal someone else. This should be possible face to
face or by means of separation. There are numerous strategies for
doing this.
• In the principal strategy, Reiki professionals sit around.

• Every individual faces the back of the individual before them.
• Have everybody draw the images and associate with the Reiki
energy.
• The name, age and other data about the individual to be dealt with
is expressed and after that everybody sends Reiki to the individual
before them, the last individual sends the vitality of the considerable
number of professionals to the individual being dealt with.
In the subsequent technique, the professionals sit around

confronting one another. Have everybody draw the images and
associate with the Reiki vitality. The name, age and other data about
the individual to be dealt with is expressed and after that everybody
sends Reiki to the individual who is pictured or envisioned to be in
the focal point of the circle.
Traditional Method for Reiki Preparation
Many Reiki practitioners who are already in Level II prefer traditional

preparation techniques from Reiki healing. There are three basic
methods used for Reiki level II, these are:
• Kenyoku Ho (dry cleansing)

• Byosen Reiken (scanning)
• Reiji Ho (intuition)
Kenyoku Ho or Dry Cleansing
Spiritual purifying is frequently disregarded by numerous Reiki

professionals, yet it is a basic component of any profound practice.
While ordinary self-healing sessions do a type of aura cleaning,
there is undeniably more to purifying than this. There are many
cleansing technique and one of the unique or traditional type is
Kenyoku Ho
Kenyoku Ho is centered on purging the upper area of your body:
your middle, arms and hands. You need this in light of the fact that
these are the essential body parts that will associate with someone
else's aura, or the energy field. Your aura could be carrying so much
unfavorable energies: this isn't caused by you since it's ordinary,
similar to dust surrounding you while you walk. While Reiki shields
both you and your patient from trading internal negative energies,
your auras still communicate with one another, in this way purging is
required for wellbeing reasons. You ought to be aware that Kenyoku
Ho purify these terrible energies in an easy manner.
From a conventional point of view, Kenyoku Ho is intended to clear

the chest area meridians, bolster the healing procedure and
encourage the movement of energies, for instance, before a Reiki
treatment. This method ought to be utilized before and after a Reiki
treatment. It's very basic.
The Practice of Kenyoku Ho

Prepare your hands to gather the negative energies from your aura.
1. Gather this bad energy by using your right hand to rub from your
left shoulder down to your hip on the right.
2. At that point, dust this energy with your right hand onto the floor, or
into a flame if there's any candle near.
3. Rehash this third step with your left hand. This time, rub from your
right shoulder down to one side hip, and cast the bad energy onto
the floor/into the fire.
4. Repeat the second and third step.
5. Utilize your right hand to rub from your left wrist to the tips of your
left hand fingers, gather the vitality and cast it onto the floor/into the
fire.
6. Utilize your left hand to stroke from your correct wrist to the tips of
your right hand fingers. Gather the vitality and cast it onto the
floor/into the fire.
7. Rehash the two previous steps.
If you favor an advanced methodology and you've been throwing the
unwanted energy into the light, cut yourself from the flame meaning
that you should break the energetic connection between you and the
flame. Envision an association between you and the flame, and
imagine huge scissors that cut this association.
As you can see, it's a straightforward strategy, wherein you cast

every single undesirable vitality that may have assembled on your
aura into the fire, so they are scorched and killed, or just, in a
conventional way, onto the floor or into the ground.
In the wake of finishing this method, you can start the way toward
scanning and discovering where Reiki is required the most. It tends
to be done through two procedures – Byosen and Reiji Ho.
Byosen Reikan Ho Scanning
Byosen Reikan Ho is a traditional Reiki technique that refers to

scanning the energy field of someone else to detect disharmony or
infection regions. Each time an individual has an illness, vibrations in
their energy field, known to the Japanese as hibiki (resonance), will
always be present. The principle is that if there is anything on the
physical level, it will also occur in the spiritual terrain either as a
feeling in the emotional body, as a concept or assumption in the
mental body, or as a signature of energy in the etheric body. Here is
how to perform Byosen Reikan Ho below:
First Stage: Bring your mind's thoughtfulness to what is occurring

inside yourself at the moment.
Close your eyes and start watching your breath. Notice what you see
about your breathing today. Is it profound and loose or shallow and
tense? In the event that it is shallow and tense enable yourself to
know about the emotions and contemplations that are holding it in
this way. Be mindful of your shoulders as well and notice how they
feel and what you may be worrying about as concerns today.
Let your attention spread to your stomach area and Diaphragm.
Now, see how it feels and in the event that it is tight and contracted,
what feelings or musings hold it set up?
Move your attention to your throat and see how it feels, open and
loose or tight and contracted? By and by in the event that it is tight
see what emotions and contemplations emerge as you concentrate
on it.
Also carry your attention to your lower area to know about how your
lower back, hips and pelvis feel. Is it accurate to say that they are
loosened up adaptable or is there snugness, torment and
inflexibility? Allow the feelings and notice what dominates your
thoughts at the moment.
Take your attention to your brow and head. Know about how you feel
there today. Is your mind clear or somewhat fluffy? What feelings
and contemplations come to you as you center around this zone?
At last know about your association with the Earth. Do you feel
grounded and tied down or would you say you are in your mind?
Notice the temperature of your legs and feet.
Second Stage: Gassho Meiso (It clears your mind, quiets the soul,
and readies the body to get and hold Reiki)
Start breathing through your nose into your Hara and out through
your mouth while you keep your hands in the Gassho (Prayer) spot
over your heart
Envision over your crown a splendid purging light loaded with

healing energy.
As you breathe in, envision this light/vitality washing down through

your crown through your psyche and down through your spine
purging and clearing as it goes
As you breathe out, observe it growing and filling your body and
aura. Every breath you take builds the progression of light/vitality
through you and extends all the more splendidly out into your body
and aura leaving you feeling clear and stimulated.
Offer consent to your body to discharge and relinquish anything you

burden yourself with.
Proceed until you feel full, clear and as loose as could be expected
under the circumstances.
Start associating with the Earth beneath you by bringing your
thoughts into your Hara (Belly).
Deliberately feel yourself getting to be heavier and envision roots

from your feet going into the Earth beneath you. Proceed until you
feel truly joined with the earth.
At long last become mindful of your whole being, at this very

moment, extended and associated with everything around you,
above, underneath, in front, behind and to the sides all gathering in
the heart through Gassho.
Third Stage: Spiritual Guidance (it is a summon and supplication for

the prosperity of the customer and a greeting for Reiki to show and
guide you in the remedial procedure)
I generally utilize this basic supplication.
"I approach the Universal Life Force Energy to spill out from the
Source to control me to where it is required most to. I respect the
Masters of Reiki over a wide span of time specifically Dr. Usui, Dr.
Hayashi and Hawayo Takata requesting their insight and legitimacy. I
ask that every one of that happens here through Reiki is of the most
elevated useful for all concerned."
Fourth Stage: Chiryo (The treatment itself)

The treatment starts the minute your customer shows up. Give
exceptional consideration to your early introductions as they will for
the most part be correct. When your customer is setting down, make
roundabout clearing strokes around 6 – 8 inches over their body an
anticlockwise way from head to feet.
Let your thoughts concentrate around the space between your hands
and their body and without attempting to do anything just notice what
is there. After around three to four circuits, you will find that
sensations happen in your grasp and as you see them, they will
change contingent upon the various zones of the body you go over.
Notice yourself being attracted to one zone specifically. That is your
beginning point for the treatment. Believe yourself and stay
fascinated by what's going on and the Reiki energy will control you.
After a treatment we might be left feeling exhausted or enthusiastic
because of the experience. It is along these lines significant that we
discover strategies to discharge these sentiments and come back to
our common condition of equalization. One week from now I will
share some extraordinary strategies for clearing your vitality
Reiji Ho (listening to your intuition)
Reiji Ho is a method of utilizing and building up your instinct. Mikao

Usui never truly utilized the hands positions as we probably use
them today. He used to send Reiki to head, shoulders, stomach,
hands and legs, yet the advanced hands positions have been
created by Hayashi, Takata and current educators. Mikao Usui used
to concentrate absolutely without anyone else instinct. The Reiji Ho
instructs how to utilize your own instinct.
What is an Instinct?
Instinct is your internal voice of direction. It is knowledgeable, and

consistently wishes the best for you. What's more, it's constantly
present. Be that as it may, a great many people can't tune in to their
instinct. They are excessively occupied with their everyday stresses,
concerns and fears. Reiki practice mends these boisterous voices by
helping you unwind through self-recuperating practice. It causes you
put your mind settled through Gassho contemplation. Furthermore, it
causes you discover security in the material world through the act of
Joshin Kokyu Ho.
Here is how it works: You learn Reiki meditations, and along these
lines, it's simpler to tune in to your instinct. You get direction, so you
follow up on your natural sentiments, and this prompts exercises,
encounters and positive occasions. This makes you see that Reiki
works, so you practice more. Also, along these lines, you can hear
your instinct all the more frequently, which leads you to an ever
increasing number of positive encounters. With time, after numerous
exercises and encounters, you locate your inward harmony and
satisfaction. This is the means by which the instinct and Reiki walk
one next to the other in the life of the expert.
Instinct is tied in with "knowing things" – through pictures, dreams,

inward voice, dreams and sentiments in your heart – you
comprehend what must be finished. The more you practice Reiki, the
simpler it is to hear your instinct. Furthermore, the more you tune in
to your instinct, the better your life progresses toward becoming.
While instinct grows without anyone else in light of normal practice,

the Reiji Ho method is intended to be utilized essential with the end
goal of Reiki medications. Before you start the treatment, you
perform Reiji Ho, and along these lines, you know where you should
put your hands for the treatment to work well. You don't need to ask
the individual what damages or what is by all accounts the issue:
Reiki will lead you.
The Reiji Ho is very basic.

Do not open your eyes as you relax.
Arrange your hands into Gassho mudra and put them before your
heart. Open yourself to the power of Reiki.
After a couple of moments, move your hands, still shaped in the

Gassho mudra, to your temple. Contact your brow and approach
Reiki for direction.
Watch.
The natural direction may come in instance:
You may see the spot or organ of consciousness (along these lines
you can envision an orange natural product). For instance, on the off
chance that you see a kidney, place your hands upon kidneys.
You may think about a region of the body – inside microseconds, the
body part will spring up in your mind. Spot your hands there. For
instance, in the event that you think about a correct leg, place your
hands on the correct leg.
You may hear the name of the body part – our mind works in strange
manners. You may hear "lungs" with your inward voice, or you may
hear an adoration tune talking about your heart – so place your
hands either on the lungs or on the heart.
And after that, channel Reiki like you generally do. If there should be
an occurrence of instinct, what makes the difference the most is
numerous structures. For
the body with your inner acting as opposed to suspecting. Try not to
break down, however follow up on the absolute first things that come
to you. This is your instinctive direction.
At the point when you feel it's OK to move to somewhere else, just
structure your hands into Gassho mudra once more, ascent them up
to your temple, and request direction.
Regularly, students are encouraged that they should channel Reiki

for each hand position from 3 to 5 minutes. I encourage you to do as
such, however know this: in the event that you feel, through your
instinct that you should channel the vitality longer than 5 minutes, at
that point do as such. You will realize when it's a great opportunity to
move to another hand position – here and there, Reiki simply should
be diverted for a more drawn out timeframe, and you should look for
no clarifications. It simply occurs. Yet, you will realize what, and
when it must be done. This is the best thing about instinct: you
simply know things.
Instinct on the Path of Spiritual Growth
Instinct is significant, for the act of Reiki, however for your whole
profound advancement. Many individuals depend on instructors,
experts and masters, tuning in to their words. While instructors are
OK, moving toward them with the inquiry "what should I do, let me
know" is an awful approach. The more gainful activity is to ask
yourself what must be done since you know it. Or then again should I
say, your instinct knows it and you simply need to figure out how to
tune in.
By tuning in to your instinct, you open yourself to the progression of

Kaji, which is a spiritual power that aides you through your profound
development. It's not a similar thing as Reiki. Your instinct aides you
to the best instructors, best books, best workshops, and best
occasions and encounters, which are all exercises, intended to
assist you with your very own life.
Tuning in to your instinct is the best activity on the way of profound

improvement regardless of whether it's a way of Reiki or some other
way. However, to do as such, one must figure out how to put the
brain at a condition of harmony. You can accomplish this through an
ordinary act of the Gassho contemplation
CHAPTER 8
REIKI SESSIONS: HOW TO FIND HEALING?
Who is a Reiki Healer?
Not simply anybody can Proficient Reiki Healers starting with Reiki
Level 1, frequently proceeding through Reiki Level 2, at that point
onto the Reiki Master Course and practicum. Some Reiki Healers
proceed with their instruction to move toward becoming Reiki Master
Teachers, where they can engage others with healing through Reiki.
To what extent is a Reiki session?

A session is commonly 60 minutes. An hour and a half session might
be accessible now and again.
Will I rest on a back rub table or sitting?
Reiki is normally performed on a customer who is completely leaned

back serenely on a back rub table. It additionally might be performed
on a customer who is semi-leaned back on a back rub seat or chair.
In the event that you have portability or agony issues please convey
these to your Practitioner so they may make you your most
agreeable for the session.
Am I dressed during my Reiki session?
Indeed. Not at all like a massage treatment session, you will be

completely dressed. Except if, obviously, your Reiki Practitioner is
likewise an authorized Massage Therapist and you are getting both
massage and Reiki, at that point you would talk with your expert
about your inclination. In any case, for a Reiki session in particular,
you will need to wear loose apparel that fits comfortably well.
Will the Reiki Practitioner's hands contact me in any capacity?

consider themselves a Reiki Healer. must finish a progression of
courses, If you choose, Reiki might be practiced with a light delicate
static touch or the Practitioner's hands might be a couple of
inches/centimeters over your body at the hand positions with no
genuine touch. There are standard hand positions starting at your
head or feet, staying away from all delicate body parts. Tell your
Practitioner before the session which you like, light trace or no touch.
How long Should you Arrive?
At your first session you should plan to show up 10-15 minutes

ahead of schedule so the specialist can go over the session,
examine your objectives for the session, complete desk work, and so
on.
Is it true that one is session enough or will I need a progression

of sessions?
One session is an incredible beginning! You will witness with your

eyes how Reiki affects you. You will discover how relaxing it can be
or if it opens up your mind. Numerous individuals, subsequent to
attempting one session, proceed to buy different sessions to deal
with their present health issues dynamically.
Is Reiki for an intense condition or an incessant condition?
In the event that you have an intense condition like a terminal illness,
you should search out an authorized medicinal expert right away. If
you have an interminable or serious health problem at the moment,
Reiki can be an astounding supplement in your wellbeing or health
plan.
What will I feel during the session?
Most customers feel totally relaxed and balanced. Your mind may
feel quiet and your physical body should feel loose. Reiki is calm to
such an extent that occasionally customers may nod off during the
session. But, you should bother about sleeping off because you will
even now get the majority of the advantages of the session, resting
or wakeful.
Is there talking during the session?
Generally, a session is managed without talking and the specialist

may have delicate encompassing music playing out of sight to help
in your unwinding. In the event that it is important to convey
something to your professional during the session, for example, on
the off chance that you are cold or excessively warm, in the event
that you might want them to alter the music, on the off chance that
you are feeling a sensation you might want to examine, if something
feels awkward for you, on the off chance that you have an inquiry or
issue, at that point do shout out whenever during the session. Your
expert needs the best for you and needs to make your session the
ideal experience. Additionally, your expert may ask you after the
session if there is anything you might want to share and you may do
as such at your alternative. This is great criticism for your expert's
notes for arranging your next session.
What does Reiki recuperating feel like?
At the specialist's hand situations, you may feel exceptionally slight

shivering, warmth, or vitality, or nothing by any stretch of the
imagination. The sensations or absence of are not an indicator of the
Reiki, they are exactly how your specific body detects vitality. You
may feel harmony and quiet in your brain or physically when all is
said in done. It is distinctive for all customers yet profound unwinding
is quite often felt.
Would I be able to drive after my session?
Truly, after being relaxed from your session you will be in your fully
conscious state, however perhaps feel more grounded and focused.
A five-minute lively stroll to your vehicle or other transportation will
add to your self-awareness. Be certain that you are completely
conscious and alert before driving when all is said in done.
After I leave my session, would it be a good idea for me to do
anything extraordinary?
If it's not too much trouble drink a lot of water to hydrate your body
as your body's vitality framework might move at an increasingly ideal
rate, so please care for yourself with water and solid nourishment
during the day. It is valuable to invest some calm energy that day or
night after your session to the diary or to consider as you may have
a few bits of knowledge and further mental lucidity as your body
keeps on preparing the Reiki session.
Are there any ailments where I ought not to get Reiki? Reiki is a
superb supplement in a wellbeing or health plan. It bolsters your
work with your essential consideration suppliers. In the event that I
have influenza or an infectious sickness would it be a good idea for
me to have a Reiki session?
No. As a thoughtfulness to your Practitioner please hold up until you

are feeling much improved and not infectious before planning a
session.
Do I tip my Reiki Practitioner?
This is at the customer's prudence. On the off chance that you

believed you had a helpful and minding session, at that point you
may wish to demonstrate your appreciation.
Would you be able to have an excess of Reiki?
No, Reiki is useful and works with your body's vitality. Truth be told,
your own vivacious body is responsible for the amount Reiki it needs
and needs during the session and uses it in like manner. Like
breathing, you will easily take in as much as you have to help you.
How to Find a Reiki Practitioner?

Ask a companion who does Reiki.
Albeit today individuals are acquainted with getting human services
from experts, this isn't vital with Reiki. No unique foundation or
certifications are expected to get Reiki training. Reiki began as a
healing practice in the society, and in the event that you have a
companion who is prepared and who practices on himself/herself
normally, you might need to get Reiki from your companion. On the
off chance that you are content with that experience, you can
proceed with your companion or contact your companion's Reiki ace.
Discover a medicinal service expert that does Reiki.
If you don't have a companion who does Reiki, you can search for a
Reiki expert in private practice or a human services condition. As of
late, Reiki specialists are progressively setting themselves up as
experts in private practice or offering Reiki in social insurance
conditions. Also, more medicinal services foundations are
consolidating Reiki into their model of care. As per the American
Hospital Association, more than 800 U.S. Medical clinics offered
Reiki as a major aspect of their emergency clinic benefits in 2007.
The Center for Reiki Research site gives a rundown of 71
emergency clinics, restorative facilities, and hospice programs where
Reiki is offered as a standard piece of care. Numerous medical
caretakers and other human services experts offer Reiki as a
component of their patient consideration, either through coordinating
snapshots of Reiki contact into routine consideration or through
longer Reiki sessions. A medical clinic stay may offer encounter a
Reiki session.
One great methodology for finding an Neighborhood specialists of

example, needle therapy, shiatsu, reflexology, rub, herbalism,
homeopathy, and so forth.) generally know each other by notoriety
and now and again they share workplaces or cross-allude.
Look in your locale.
Similarly, as with finding a Reiki educator, you can likewise have a

go at seeing network notice sheets in yoga studios and wellbeing
nourishment stores. Furthermore, your neighborhood clinic may
have a reciprocal or integrative medication administration. Since
Reiki is utilized by numerous individuals to adapt to interminable
ailment, any nearby association that offers administrations to
individuals with diseases, for example, malignant growth, HIV,
fibromyalgia, or diabetes may have a rundown of network assets or
even support a Reiki facility.
How would I assess their capabilities?
When you've discovered a Reiki expert, how might you check

capabilities? What would it be an awesome idea for you to search
for? Since the Reiki calling has become out of a grass roots
development as opposed to rising up out of scholarly medicinal
services programs, a wide range of points of view and practice styles
the main chance to
expert is informal. corresponding treatments, (for have created

without oversight, and there are no basic measures of instruction or
treatment that are settled upon over all training styles.
Although Reiki experts frequently give their understudies

endorsements, these declarations are not bolstered by instructive
measures that have been settled upon all through the Reiki people
group. In this manner, the ownership of a testament is no assurance
that the specialist has careful preparing. You have to pose some
particular inquiries to decide if an instructor is well trained
experience.
What are a few inquiries I should pose?
If you choose to look for Reiki from an expert, search for somebody
who has been trained over some stretch of time and who has
adequate experience offering Reiki to other individuals. Most
significant is that the specialist rehearses Reiki self-care each day,
as this is the manner by which the expert builds up her association
with Reiki and extends her/his comprehension.
Proficient specialists for the most part make a pamphlet and
additionally site that clarify their preparation and practice rules.
Search for the responses to the accompanying inquiries, and any
others you may have:
What is your degree of preparing (First or Second degree or

Reiki master)?
You can get hands-on Reiki from somebody at any degree of Reiki
preparing. On the off chance that you are looking for removed
recuperating, you need a Second degree specialist. If it is important
to figure out how to rehearse Reiki yourself, you need a Reiki
Master.
When were you prepared?
This will give you a feeling of to what extent the individual has been
rehearsing, despite the fact that it additionally relies upon the amount
she rehearses. For instance, somebody who scholars Reiki five
years prior, however, utilizes it inconsistently would be less engaging
than somebody prepared all the more as of late who practices day
by day.
To long is the Course?
The First level is Eight to twelve hours; another eight to twelve hours
for Second degree preparing permits time for both guidance and
genuine practice in class. Classes offered in a 2-multi day
configuration give more practice time.
For Second degree experts or Reiki aces: were you prepared to

each level in discrete classes, and assuming this is the case, how far
separated were the classes? Preferably, the Second degree
preparing happened at least three to a half year after the First
degree class. This would give the expert abundant time to move
toward becoming grounded in hands-on training before learning the
more in question and dynamic far off mending systems. Some Reiki
bosses require at least 1 year among First-and Second-degree Reiki
classes.
Rehearsing an extra one to two years before turning into a Reiki ace
is the base wanted; customary Reiki aces regularly expect
understudies to have much more experience.
What is your clinical experience: who have you given

treatment?
In the event that you are looking for an expert professional, it is

sensible to expect long stretches of experience giving Reiki, not
exclusively to loved ones, yet to individuals past the specialist's
group of friends who are encountering changing degrees of
wellbeing and health. Some Reiki professionals may have functioned
as Reiki medical clinic volunteers before beginning their own
practices.
How would you portray Reiki?
This ought not to be a troublesome inquiry for an expert specialist to

reply. You would prefer not to detect that the person in question has
never pondered this. The specialist should have the option to portray
the training unmistakably and definitively.
Be careful about professionals who cause cases of restoring

infection or who to defame regular human services.
The expert's reaction to this inquiry is frequently when you start
getting a decent feeling of the specialist as an individual and in the
event that you will feel great with the person in question.
Portray your sessions, including the period of time and charge.
You'll need somebody who plainly depicts the procedure and how
the person structures the session so you have a thought of what's in
store. (An accomplished proficient will rehash this data at your
underlying arrangement.)
Inquire as to whether the professional incorporates rehearses other
than Reiki in the session and determine in the event that you need
Reiki as it were. (Consider: if you don't have a Reiki-just session,
how might you tell on the off chance that it is Reiki that is profiting
you?)
Do you practice Reiki on yourself ordinary?
This is the most significant inquiry. Search for somebody who

practices Reiki self-care each day, as this is the manner by which the
expert's association with Reiki keeps on growing and develop.
On the off chance that the above data isn't promptly accessible, it is
sensible to quickly meet a planned specialist on the telephone or
through email. A tenable specialist will respect this request.
What does Reiki cost?
Right now Reiki is possibly secured by medical coverage when it is a

piece of treatment, for example, active recuperation, back rub, or
palliative consideration that is secured by your protection or when it
is conveyed by an attendant or authorized consideration expert as a
feature of routine consideration during an emergency clinic remain.
Along these lines, if you visit a Reiki professional, plan on paying out
of pocket.
The expense of a session shifts as per the experience of the

supplier, regardless of whether they are experts in full-time open
practice, and the neighborhood economy, yet charges are commonly
upward of $50-75 for a session. Reiki understudies may offer Reiki
for a lower charge as they accumulate clinical experience, and there
are likewise Reiki facilities or network circles where sessions are
accessible by gift or for a low expense.
Hands Position to expect from a Reiki Practitioner
1. The Practitioner places his hands over your face. He places his
palms delicately on the brow, measuring his fingers daintily over the
eyes. He is expected to take care not to tighten your breathing as he
keeps the nostrils' air paths open.
2. With your inward wrists contacting, the Reiki practitioner folds his
hands over your head, enabling his fingertips to contact the ears.
3. The Reiki practitioner tucks his hands delicately under your head.
His hands will shape comfortable support for your head. He will
permit the back of his hands to relax and settle upon the table (or
cushion).
4. The expert surrounds your facial structure with his hands,

enabling his fingertips to contact underneath the jawline, rest the
impact points of his hands close or delicately over your ears.
5. He wraps his right hand daintily upon your neck. Or on the other
hand if you feel awkward, he will enable his hand to float marginally
over the neck; Stretch his left arm downwards and place his hand
over the center of the heart.
6. The practitioner puts his hands on the upper rib confine beneath
the bosoms. Keep in mind, it isn't fitting to contact private territories
when treating others.
7. He places his hands on the

stomach (sun oriented plexus region) over your navel.
8. The Reiki expert places one hand over each pelvic bone.
9. He will help you change positions from laying on your back to

laying on your stomach, putting his hands on the shoulder bones:
this is where the emotional weights are frequently put away so he
may need to keep his palms on this position longer than a portion of
the other hand arrangements to help oust stuck energies.
10. He puts his hands on the
center back territory.
11. He will continue down the

back of the body as he places his hands on your lower back.
12. After finishing the session the specialist brushes the beneficiary's
aura with their hands to gather up any energy excesses that has
lifted from the physical body during the treatment. It is likewise
valuable to make a quiet solicitation that any negative or dormant
energy be changed into positive energy, which is then returned to the
Universe.
What You do After Reiki Session
In this way, you've quite recently encountered your first Reiki healing
session. I'm so cheerful for you! It's superb that you've organized
your prosperity.
Perhaps you are pondering: "What comes straightaway?" In truth,

your first session denotes the start of a profound recuperating
venture that may take days, weeks, months, or even a very long time
to completely incorporate.
Below, we investigate what's in store after a Reiki treatment and the

7 most significant self-care tips. By following these pointers, you'll
get more advantage and quicken the healing process.
Drink Lots of Water

On the off chance that you notice just one of these tips, I trust it's this
one. It's the most significant.
Basically, a Reiki session triggers a detoxification procedure. Water

is basic for the detox procedure to happen securely and effectively.
For the following couple of days, focus on how much water you're
drinking and plan to twofold the sum you'd typically drink.
On the off chance that you routinely drink liquor or stimulated

beverages, presently would be an incredible time to start to wean
yourself off them, as they adversely sway the body. Luckily, there are
numerous alternatives accessible in case you're searching for
substitutions. You can purchase cold-squeezed veggie squeeze or
make your own crude squeeze at home. Shining (sans sugar) water
is an extraordinary swap for pop. Home grown teas are heavenly
and supporting. Also, on the off chance that you cherish the flavor of
espresso (like me), you will love Teeccino, which is a delectable
natural beverage that intently emulates the flavor of your ordinary
mix.
Rest
After your Reiki session, it's critical to take some time off from any
hard work.
In the event that conceivable, plan your Reiki arrangement at a time

where you'll have the remainder of the free day to unwind or rest. It's
essential to not propel yourself too hard after Reiki, in light of the fact
that your body will most likely need to rest. (This is valid in 99% of
the cases I have seen… I've likewise observed, however, once in an
incredible while, a customer who leaves a session completely started
up. They are overflowing with fire and vitality and may just need two
hours of rest that night. As no matter what, this counsel is just a rule,
not an exacting principle.)
What's more, I exceptionally suggest separating from innovation for

the remainder of the day, as this will assist your sensory system with
decompressing and unwind. Truly, this implies turning off your
telephone! (Try not to stress—everybody is occupied with their own
lives. They'll be okay in case you're inaccessible for a brief period.)
An initial couple of days after a Reiki session are critical, as your

resistant framework is being reinforced and your body is discovering
balance. In this way, be thoughtful to yourself. Be moderate. Be
delicate. Get loads of rest.
Allow Your feelings to Flow
A Reiki session can frequently trigger profound passionate mending.

This experience may feel wonderful. At times, it may not feel so
charming. My customers have announced the scope of feelings.
Some have said they felt surprisingly cheerful, jazzed, spacey, on
edge, dreadful, irate, incensed, tragic, or discouraged after a
session. Regardless of whether the feelings are apparently "positive"
or "negative", it's significant that you basically enable them to be
actually as they seem to be, without judgment. At the point when you
unreservedly enable yourself to feel (without subduing the feelings
and without passing judgment on any feelings as fortunate or
unfortunate), at that point you permit mending at a profound level.
The vast majority of us have been instructed by society to smother
our feelings, which causes gigantic harm over the long haul. Men
have been particularly injured in such manner, as, in numerous
societies, they have been instructed not to cry.
After your Reiki session, in the event that you sense that you need to
cry… at that point that is the absolute best thing that you can do! It
will be ideal if you cry! In the event that you want to pummel a pad
with rage, at that point do as such. Allow it to hard and fast! If you
want to snicker—at that point kindly do! (Curiously, I once worked
with a lady who snickered madly during our entire time together! At
the point when I inquired as to whether she was alright, she stated,
"Amazing, I haven't giggled like this in years! I so required this!")
The significant thing to remember is that on the off chance that you
have any extraordinary emotional episodes after the session, this is
your framework's regular method for discovering balance.
In the event that the emotional episodes appear to be dull or

unnerving, kindly don't blow up or disappointed with yourself for
having these sentiments. Truth be told, the best thing you can do
right now is to give yourself an embrace and state "I cherish you" to
every one of the pieces of you—including the shadowy, unnerving
parts. Those parts are a piece of you, as well. Similarly as a mother
adores her youngster when he is "devious," so too would we be able
to figure out how to cherish ourselves constantly, unequivocally.
Be Patient and Observant
Some of the time the outcomes from Reiki are not quickly obvious. It
might take half a month or even a couple of months before you can
truly see every one of that has moved.
It's significant not to lose all sense of direction in anxiety, uncertainty,

or self-analysis. Mending occurs without anyone else plan. The main
advances we can take are to pursue these aftercare tips and to be
persistent.
Make sure to be as kind to yourself as could be expected under the
circumstances. Try not to stress if the ideal changes don't promptly
appear in your existence … they will, at some point or another.
Do Your Research and Ask Questions

After a session, you may abruptly find that you have a million
inquiries concerning how Reiki functions.
There's nothing amiss with fulfilling the mind's characteristic want for
learning! There are a lot of astonishing Reiki books, online journals,
and recordings out there. I particularly love the lessons of Diane
Stein, Frans Stiene, and Shalandra Abbey. You can likewise peruse
all the Reiki posts here on this blog.
If you have any worries or inquiries after your treatment, see whether
your healer offers follow-up telephone calls, writings, or strong
messages. Once in a while these administrations are incorporated
into the expense; here and there they might be somewhat extra.
Grasp Detoxification Symptoms
At the point when you get Reiki recuperating, your body shifts into a
higher recurrence. At the point when this occurs, a detoxification
procedure is regularly set off; this is otherwise called the
"recuperating emergency."
Fundamentally, this implies your body is currently shedding old

poisons that don't resound with the new, higher recurrence.
On the off chance that a detox procedure transpires, if it's not too
much trouble my companion, have no dread! This is really an
exceptionally positive sign to your general recuperating venture.
At the point when you are detoxing, you may encounter a runny
nose, wheezing, irritation, cerebral pains, joint or strong agony,
exhaustion, skin inflammation, rashes, additional bodily fluid, or even
fever and looseness of the bowels. This is just your body purifying
itself of old examples and poisons, which are then rising to the top to
be discharged.
Be persistent as the detox happens. Get a lot of rest. Drink bunches

of water and crisp, crude vegetable juice. (In the event that you don't
have your own juicer, you can purchase cold-squeezed juices at your
nearby supermarket.) Drinking heaps of sound liquids will help flush
the poisons from your body and accelerate the purifying procedure.
During this pivotal detox time, it's a smart thought to eat natural,
mending nourishments, for example, verdant greens, vegetables,
organic products, entire grains, coconut oil, and great proteins, for
example, pine nuts, pecans, mushrooms, tempeh, and avocados.
You may likewise need to help your invulnerable framework with top
notch nutrient C.
Side effects can run from mellow to extreme and ordinarily last
somewhere in the range of 1 to 21 days. On the off chance that your
side effects persevere for in excess of a couple of days (and are
serious), make a meeting with your closest comprehensive human
services supplier. They can prescribe further procedures to help
facilitate the detox procedure. Likewise, they can twofold watch that
you are without a doubt encountering detox and not something
different
It's vital to take note of that if you attempt to numb your side effects
(for instance, with liquor or by utilizing torment executioners like
Tylenol or over-the-counter chilly medication), at that point you will
really slow down, nullify, or thoroughly switch the mending
procedure.
It might challenge to manage the side effects, truly, however your

body realizes what it is doing. Brief inconvenience is frequently a
fundamental piece of the mending venture. Stick with it! Before long,
you will feel superior to anything you ever have previously!
On the off chance that you are experiencing a ceaseless sickness,

you might need to put resources into week by week Reiki sessions.
At the point when I started my mending venture around 7 years prior,
I got a recuperating session in any event once per week for a couple
of months. This was important to kick off my procedure of
detoxification, which incorporated a runny nose, throbbing joints,
disposition swings, snapshots of happiness and rapture, serious
crying, abnormal dreams, rashes, skin break out, weakness, and
queasiness. It was troublesome, however I persevered. Following a
couple of months, I did the duty to prepare as a Reiki expert, so I
could give myself mending medications consistently.
Grasp the Changes

My customers over and again report that they feel "unique" after a
Reiki session.
At the point when you get a healing, your instinct is uplifted and your
ordinary pressure reaction is quieted.
After your first Reiki session, you may have needs and needs that
vary from your ordinary daily schedule. For instance, you may
understand that you need 12 hours of rest for half a month, or you
may find that you abruptly are longing for green beans with
exceptional energy! A considerable lot of my customers report a
desire to invest more energy in serene, calm spaces or out in nature.
Or on the other hand, they abruptly have the drive to learn yoga or to
practice more.
Another case of an abrupt move is having an aversion for things you

ordinarily appreciate. One of the most well-known impacts after a
session is being not able to appreciate liquor, sugary desserts,
meats, or prepared nourishments.
The significant thing is to hear yourself out and give yourself consent
to discover what feels bravo.
Appreciate the voyage.
CHAPTER 9
HOW TO PRACTICE SOME REIKI TECHNIQUES?
Karuna Reiki
One of the numerous superb qualities of Karuna Reiki® is its natural

potential to build our capacity to recognize spiritual direction. This
can be entirely important to help grow new, viable healing strategies.
I intend to compose, every now and again about new strategies that
Karuna Reiki® is showing us and as well, give them to people.
As we are probably aware, Reiki is profoundly guided life power

vitality. The mix of Karuna Reiki® into treatment has actuated new
channels for the managing energies to impart systems that might be
special to a specific circumstance. After executing new methods,
they frequently develop with the goal that they can be utilized much
of the time.
Let me start by describing my experience while treating a patient (a

student) with a minor injury. This understudy, alongside a few others
made an adventure to the well of Volcano Park in their free time late
one night. It was exceptionally dim, and the volcanic shake, however
excellent, can be tricky to stroll on. That night, it was particularly
damp, which made exceptionally sodden night air, making the stone
be dangerous. She drops down, breaking her arm in the process,
and "harmed" the right one. With the assistance of her Reiki
companions, she visited the crisis room. Her left arm was x-rayed,
yet her correct one was most certainly not. It was affirmed that the
left arm was broken.
By the following morning she was encountering horrifying agony and

growing in her right hand. During the early daytime healing circle and
reflection, the aides incited me to request that the class help her and
we played out a collective healing session. Toward the finish of a
session I was given a message that, when she came back to the
territory and saw her doctor, something supernatural will happen. At
that time I felt the fiery nearness of the Karuna Reiki® image that
helps improve hyper vision vibrating in my throat, third eye and
crown chakras.
I encountered an x-ray like a glimmer of vision, in which I really

observed inside her hand, saw a messed up bone, and looked as
though I were seeing a video played in front of me. I was
demonstrated a dream of the bone recuperating, rapidly, as it might
have been "rewoven" by strips of light. This set off a piece of
knowledge that, despite the fact that the medical clinic had not
xrayed the right hand, it was broken. This would represent the
extraordinary expanding and serious agony moreover.
Obviously, in light of the fact that Reiki specialists don't analyze, and
on the grounds that I would not like to enable that idea, I didn't utter
a word. I essentially concentrated around the picture of the hand
recuperating itself. Soon thereafter, I was working with the Karuna
Reiki® student in our group. We welcomed our companion into the
class for a gathering treatment. As the session started, it turned out
to be promptly obvious that we should use chants. A couple of us
worked with her "hands on" while others radiated and made chants
with us.
As the vitality expanded, and the vibration became higher, the

directing energies started to provoke me to make a unique serenade,
joining the Karuna Reiki level two symbol for physical recuperating,
and the level one image for fitting the upper and lower chakras.
These were recited with force, in quick progression.
The impact was that it made undesirable vitality lift from the physical
body and settle in a "pocket" between the psychological and
emotional etheric bodies. At that point the Karuna image, which
encourages cell memory discharge and "mystic" medical procedure,
was enacted. As I held my hand out in her etheric field, in the
territory of the pocket of thick vitality, it started to shake and vibrate
wildly and a splendid light emission started to stream into the zone.
This was all being upheld by the gathering of specialists who were
directing Karuna and Usui Reiki vitality at the same time.
All of a sudden, the zone of thickness burst into what gave off an
impression of being a great many particles and they ended up
unadulterated white light. Her vitality field was now quiet, the
geometric examples contained inside it, were customary and
smooth. The healing was total. The following morning, the torment
and swelling were incredibly decreased.
After speaking with the student, I discovered that she did get her
supernatural healing which was guaranteed that day during the
healing circle. She revealed to me that she realized the right hand
had been broken, and when she had it x-rayed on the territory, it was
almost recuperated with just minor wounding.
To recap the strategy utilized for supporting the recuperating of a

presumed broken bone, here are the means we utilized:
1. A petition with a purpose.

2. Actuate Usui and Karuna Reiki® energies.
3. Fortify your light with Usui control image over the front of the body
covering all chakras, and one littler power image, over each chakra
independently, and after that light emission your very own vitality
casing.
4. Direct energy into the customer's field, when conceivable have
others help.
5. Actuate the Karuna level two image that builds the hyper vision.
6. Serenade the Karuna level two image for physical recuperating,
trailed by the level one Karuna image that fits the upper and lower
chakras. Serenade them in fast progression, with force for roughly 3-
5 minutes.
7. Actuate the Karuna level one image for cell memory discharge
and mystic medical procedure while working in the enthusiastic and
mental bodies until the discharge is finished.
8. Pillar a blend of Karuna and Usui Reiki vitality into the customer's
field until the recuperating is finished, and seal as you would
ordinarily.
9. Offer a petition of a debt of gratitude is in order for the
recuperating that has occurred, and recognize that it will proceed.
I have had a chance to utilize this procedure a few times, with

comparative outcomes, and I feel that it would be useful in any crisis
circumstance where physical recuperating is required, and Reiki can
be directed not long after the damage occurs, or disease starts.
Karuna Reiki is a superb healing blessing. It is so energizing to have
a meditation like this that shows us more every time we use it.
Hatsurei-Ho Meditation
Hatsurei-ho, learnt during Usui Reiki Level 2, is arguably the most

significant of Reiki meditations. It is proposed as a type of
selfpreparing and incorporates components of meditation. There are
seven phases to this meditation, however don't allow that discourage
you, it is anything but difficult to learn and entirely agreeable to
perform.
Perform Hatsurei-ho consistently, and you'll before long feel

incredible advantages to your psychological and profound self.
Accomplish more significant levels of healing and illumination
through ordinary practice.
First Stage: Preparation

Start Hatsurei-ho
Embrace the Sieza meditation position, which is bowing with a

straight back and palms laying on the thighs.
Stooping may not be the most comfortable post for everybody, sitting
in a seat is additionally alright, or utilize any standard meditation
pose.
Close your eyes and keep breathing deeply. Concentrate on the

Tanden, just beneath the navel. At the point when the brain is clear,
you can move to the subsequent stage.
Second Stage: Mokunen
The motivation behind Mokunen is to concentrate and prepare the

brain for the meditation. With purpose, rehash to yourself, "I will start
Hatsurei-Ho now"
Third stage: Associate with Reiki
Lift your hands over your head, like the image and envision Reiki
energy streaming into your body. At the point when you feel the
nearness of Reiki, move to the subsequent stage.
Fourth Stage: Joshin Kokyu-ho
Joshin Kokyu-Ho is a Reiki practice for cleansing the soul through

breathing Reiki vitality into the body and is the most significant
aspect of Hatsurei-ho. The breath is imperative to numerous
profound practices. It occurs right now and it is a wonderful tool for
being self-aware.
Perform Joshin Kokyu-Ho can be with hands set palm upwards on

your lap, or with arms held over the head (see Step 4: Connecting
with Reiki)
Concentrate on the Tanden.
Gradually inhale through the nose. While breathing in, draw Reiki
vitality down from the highest point of you head down to the Tanden.
While breathing out, spread the Reiki vitality out to your whole body,
or even outside your body, to the entire Universe!
Rehash this for whatever length of time that you feel great. Gassho
is a signal with the hands held in a supplication position, before the
chest. Embrace this signal and discuss the Five Reiki Principles:
• Only for now, maintain a strategic distance from outrage

• Only for now, don't stress
• Today, be appreciative
• Today, work with trustworthiness
• Today, be thoughtful to every single living being
Fifth Stage: Mokunen

Arrange your hands like the beginning position and recount "I finish
up Hatsurei-Ho."
Altogether, the meditation should not be more than 10-15 minutes.
Attempt to do this every day, and feel the advantages.
Money Reiki: Reiki Meditation for Healing Financial Blocks
Overcome your psychological budgetary achievement obstacles and

figure out how to heal cash obstacles by raising your riches
frequency with a vitality recuperating. This healing will enable you to
beat cash blocks (ordinarily brought about by your phobia) and draw
in increasingly money related wealth.
The answer for more cash is a lot simpler than you might suspect,
except if it serves you to keep on holding the conviction that you
should strive hard for your cash, and that it is difficult in this
economy. Remember that your external world is an impression of
your internal world. All that you accept is affirmed in your external
world.
Do you battle to profit or hold (spare) cash and treat your cash
issues? Do you experience serious difficulties picturing yourself in
the way of life that is inexhaustible with cash? Is it okay to state that
you are ready to show money effectively yet then lose it to some
unforeseen occasion? Do you abstain from discussing cash since
you get so frustrated? Do you now and again get the inclination that
you're reviled and regardless of how you do everything right, you just
can't make things work the manner in which you need? You're a
decent individual with such a great amount to offer, however you just
can't get off the Rat Race.
Here are a few different ways your cash can appear as a blocked
vitality and how that could show. At that point I will portray what a
solid chakra tuned to a high vibration of cash resembles. These
blockages really live in a physical spot in your body that can be
enthusiastically cleared.
When you will feel the tension and worry about cash, this is 1.
showing from your First Chakra or root chakra which is situated at
the base of your spine. A block here will make you not have a sense
of security or secure in the event that you need more cash. At the
point when this chakra is blocked you will continue showing a
survival mentality around cash where you continually feel behind or
blindfolded with some new cost or bill. Stresses over having
adequate cash exist here. On the off chance that you are struggling
through your cash, you will feel unbalanced when your cash levels
get excessively low.
A sound root/first chakra is planted safely to the vitality of our

unlimited mother earth. In its characteristic state, the planet is
plenteous. The robin doesn't stress over where to locate her next
worm and the trees in spring are never on edge about sprouting
enough leaves. Indigenous people groups once lived in concordance
with our plentiful mother earth and never were in need. This is the
basic chakra and influences all others above it. At the point when
you are safely established here and this vitality is streaming openly,
you will show a cornucopia of cash in our life. The security you feel
when you are grounded to our plentiful earth will be liberally clear.
2. If you are experiencing serious difficulties showing cash, your

Second Chakra or sex/innovative chakra might be blocked. This
vitality sits somewhere between your stomach button and your pubic
bone. This is the place you process inventive vitality into physical
things, for example, a child who is vivaciously made right in that
second chakra. This is additionally where your procedure loads of
various feelings around cash. So when you are in the lower vibrating
energies of outrage or misery with respect to cash, these feelings will
be found in this chakra.
A sound sex/innovative/second chakra will have the option to change

the vitality of cash into real money.
3. When you are utilizing a ton of exertion, additional pushing, and
diligent work to make and show your cash, it's an indication that your
Third Chakra or power chakra is blocked right at your sun powered
plexus. It is really false that buckling down is the best way to make
cash. Be that as it may, most have grown up with this conviction so
this might be a moving perspective to acknowledge. I accept another
worldview for making cash will step by step become the new
ordinary as an ever increasing number of individuals comprehend
these ideas for making. This chakra is the place vitality placed
enthusiastically to recuperate cash squares. It is known as the power
chakra in light of the fact that it makes doing. Be that as it may, the
doing can be easy and without power. Despite everything you have
to plan and continue making strides toward the path you are being
driven and it very well may be simple.
A solid power/third chakra will appear to show mysteriously. The

perfect individuals venture forward into the projects you have made,
cash that is owed to you may abruptly get paid back, and possibly
you find sudden endowments appear like discovering cash. Show
appreciation in any event, for the littlest sums. It tells the Universe
what you need a greater amount of. Pushing and driving are
supplanted with polarizing and pulling in. No all the more pursuing
cash.
4. When where it counts you don't feel like you merit cash, you feel
regretful even at the idea of having mucho dinero, and you, you can
wager that your Fourth Chakra or heart chakra is obstructed. This
vitality sits directly in the center of your chest. If you are one who is
continually thumping yourself and feel like a washout for not having
the option to show more cash, realize that it very well may be
effectively cured by making a solid progression of vitality here.
A solid heart/fourth chakra will make the sentiment of meriting having
bunches of cash. You will appreciate every one of the manners in
which you are making more noteworthy open doors for more
individuals since you have more cash and every one of the
individuals you have helped subsequently. You will have the option to
feel what it resembles to encircle yourself with abundance and it will
feel better. You will likewise respect others with a plenitude of cash
and those you see as well off. Since you treat your cash like a
darling, give bunches of consideration to it, and give it uncommon
consideration, it wants to stay.
5. Do you contract with regards to having discussions about cash?

Do you abstain from requesting cash that is owed to you? Do you
wince at the however of telling clients you have raised your cost?
That is a sign that your Fifth Chakra or correspondence chakra at
your throat isn't streaming.
A sound correspondence/fifth chakra strongly requests a raise,

effectively states what you charge for programs as you feel your
value, and can serenely express your own reality in regards to cash.
6. Do you experience serious difficulties envisioning yourself having

more cash, seeing what you would do or purchase with extra capital,
or seeing every one of the manners in which you could help other
people with a plentitude of cash? The capacity to see plainly sits in
your Sixth Chakra or third eye directly in the center of your temple.
The most widely recognized explanation this chakra gets blocked is
on the grounds that you are attempting to see the world through
other individuals believes. Trying to channel your fact and thoughts
through the convictions and mental ideas that you have embraced
en route disarray. You are attempting to make something fitthat
doesn't work on the grounds that it’s not your fact. You can't see
plainly in a mess.
A sound third eye 6th chakra with respect to cash will have the
option to rationally picture yourself having a bounty of it, spending it
carefully, and utilizing it such that helps other people. You will have
the option to see behind the veils that individuals venture around
their riches and having cash. This will assist you in deciding what
sort of relationship you need with your cash.
7. If you ever feel like you need the endorsement of others before
you make any cash moves, this obstructed will appear in your
Seventh Chakra or crown chakra at the highest point of your head.
Having a feeling that a captive to money as however it controls you
will appear here.
A solid crown/seventh chakra will enable you to realize that you have
the authorization to make as a lot of cash as you like, spend it how
you wish, and you will realize that you are not your cash.
How do these cash chakras get blocked?
At the point when you were youthful, you figured out how to accept
loads of various things about cash. You likewise mentioned objective
facts and reached decisions about cash. A portion of these
convictions might be that cash is the base of all malevolent, or the
most widely recognized is that you have to buckle down for your
cash. In the event that your folks displayed envy or distain for
individuals with bunches of cash, you may likewise have received
the convictions that individuals with cash can't be trusted or are
covetous.
Yet, as you get more established and begin to adjust more to your
reality, these more seasoned projects never again reverberate and
can cause an enthusiastic clog, disarray, and tension. It will be
difficult to ever get loads of cash with these sub-cognizant and
constraining convictions driving out of sight. You can't have a fit of
jealousy or distain for those with cash and hope ever to have enough
yourself. Those are inverse convictions and it is possible that either
will win.
How might I clear cash blocks?
Vitality Healing will begin the progression of cash through all your
chakras so you can feel like you have the authorization to have more
cash. You will have the option to begin to imagine the nice life that
you long for. You will start to feel certain about discussions about
cash and meriting a plenitude of cash. Your easy activities will create
indications of cash mysteriously, and you will have a sense of
security and secure in regards to how a lot of cash you have.
If you are slanted to imagine that it can't be that simple, give
uncommon consideration to your sun based plexus when you reflect.
This is the place those convictions that life is a struggle work and a
battle are held.
Chakra Balancing - Reiki and Guided Meditation
Guided Meditation encourages you to get into a profoundly loosened

up perspective effectively and rapidly. Strained muscles and
babbling mind quiets down spreading a profound feeling of quiet and
harmony inside oneself. You can rehearse Reiki Healing to
recuperate and offset chakras alongside the serene guided
reflection.
Record the underneath referenced content utilizing delicate music

out of sight for relieving impact.
Preliminary strides before Meditation:
• Locate a calm spot and calm situation to experience the reflection.

• Call upon the Masters of Reiki Power, your Angelic Guardian,
Archangel Michael and some other celestial creatures you might
want to be available with you.
• Solicitation Archangel Michael to clear the space around you of any
negative or stuck vitality. Request that he shield your emanation and
the space around you in an air pocket of violet light.
• Initiate the Reiki Symbols on both the palms with the expectation of
chakra recuperating and adjusting – Dai Ko Myo (If sensitive to
Master Symbol), Hon Sha Ze Sho Nen, Sei He Ki and Cho Ku Rei.
Dai Ko Myo
To start,
Hon Sha Ze Sho Nen
Sei He Ki
Cho Ku Rei
1. Gradually breathe in at the check of four and discharge the breath

in one experience the mouth. Do it once again and unwind.
2. As I presently check from 5 to 1, your body will begin discharging

all the throb and pressure put away in the muscles and float into a
profoundly quiet and tranquil state.
• (5) Your Toe, foot, calf and knee muscles are free and appendage
• (4) Your thigh, pelvis as well as lower back muscles are loosened
up now
• (3) Your hands, shoulders, stomach and chest muscles are
loosened up at the moment
• (2) Your upper back, neck and facial muscles are free at this point
• (1) Your scalp muscles and hair follicles are loosened up now.
3. Presently envision yourself strolling on a beach at the hour of
dawn. The crisp cool air you are breathing on the shore is
tremendously invigorating and restoring. As you stroll along this
delightful shore, you locate an agreeable spot to plunk down. You
look around and see the Sun gradually clearing his path through the
cover of mists to invite you and the world. The sun is your
gatekeeper and defender all through your contemplation and
nearness on the shore. (Do the beneath exercise of chakra
recuperating for as a lot of time as you need to mend each chakra
like 4-5 min or more and after that transition to the following chakra)
4. The Reiki vitality of the most elevated measurement is presently

moving through your Root Chakra to mend, adjust and balance it.
The picture that the waves loaded up with Red Color is spouting
towards the shore, purifying your Root Chakra from back to front.
(Adhere to the above guidance as per Sacral, Solar Plexus, Heart,
Throat, Third Eye and Crown Chakra)
5. Picture roots leaving your feet and going 10 to 15 feet deep into
the Mother Earth. Reiki vitality presently moves through your foot
chakra, sending all the abundance and developed vitality from your
body into the Mother Earth to ground your vitality field.
6. Express gratitude toward Masters of Reiki Energy, Guardian

Angels, Archangel Michael and Divine Sun for recuperating. Picture
yourself in a defensive bundle of Blue light.
Scanning
Body scanning is a procedure that you should know. It is currently

certain that Usui showed a scanning system. Examining is putting
your hands into the energy field of another to attempt to feel for
contrasts in their vitality field. You are fundamentally feeling for
anything unique.
• Have the individual to be examined set down, and start at the

crown.
• Move the hands around 2 and 6 creeps over the body.
• Shift your palm from crown to feet and back up. It might take a
couple of passes.
• Feel in the event that it appears to be hot, cold, turning, quick, slow,
disordered, and so forth.
This is a system that requires a lot of training to end up capable at.
Furthermore, recall not ever to analyze anything. This is helpful in
discovering places that may require additional consideration during a
recuperating session. (Anyway it must be included here that since
Reiki does the recuperating and represents the people most
elevated great, that we will most likely be unable to impact the
mending as such with reiki regardless.)
Reiki Emotional Healing Meditation
There are numerous approaches to utilize the Mental/Emotional

Symbol for enthusiastic recuperating. This contemplation chips away
at the issues behind physical issues. It can help bring into cognizant
mindfulness so they can be managed and recuperated. The
following is a technique that I use as a passionate recuperating
reflection. Don't hesitate to try different things with this and to tailor it
to your particular needs, or the necessities of your reiki customers.
To start to get settled, sit in an agreeable seat, and unwind. One that
I use is:
Enable the calm to come into the bottoms of both of your feet
simultaneously.
Feel your feet relax.
Give the loosening up sensation a chance to climb the legs into the
lower legs, giving the muscles and bones a chance to unwind. The
loosening up vitality climbs the legs into the calves, loosening up
them, and after that up through the knees into the thighs.
Enable the legs to unwind thoroughly, and afterward let the vitality
climb into the hips, loosening up the hips. Also, your legs and hips
are completely loose.
Presently let the loosening up power climb the spine, and warm
sentiment of vitality climbs the spine as it loosens up the muscles of
the back.
The vitality moves into the shoulders, and you enable your shoulders
to unwind. The vitality presently descends the arms, and into the
hands, loosening up your upper arms, fore arms, and hands.
Presently the vitality climbs the neck, loosening up the muscles in
the neck and up the head, into the scalp and the head and scalp are
loose. The vitality descends over the temple, and into the jaw, and
you are completely loose and now prepared to begin the enthusiastic
program. (The images utilized are Cho Ku Rei, Hon Sha Ze Sho
Nen, and Sei Hei Ki. If you have not yet remembered them, have an
image of them three together.)
Attempt to carry the intense subject matters to be dealt with into

mindfulness.
In the event that you can't get a decent handle on the issue, at that
point focus on the sentiments that you have with respect to this
issue.
Attract the Cho Ku Rei front of you and on your palms, or more the
crown.
At that point do likewise with the Hon Sha Ze Sho Nen. Draw the Sei
Hei Ki before you. Again associate with the issue, either its
sentiments or make a visual picture of it in your psyche.
Draw the Sei Hei Ki and picture it over the issue.

Ponder the image, and feel it bring mending into you.
Realize that it is working for your most elevated great carrying

mending to your feelings.
Next draw again the ChoKuRei, Hon Sha Ze Sho Nen, and again the
Sei Hei Ki and associate with the issue.
Focus on sending enthusiastic mending to yourself at the point that

this issue happened, recuperating inside you the past that keeps on
hanging on and makes the issue in you.
Utilize an attestation. "I am mended and entire", "I discharge this for
my most elevated great", or anything that you think about that will
support the recuperating procedure. Rehash the certification multiple
times.
Ponder the congruity and widespread love that the Sei Hei Ki is a
portrayal of. Enable the image to be a piece of your cognizance and
let it stream over you.
At the point when done, attract the Cho Ku Rei front of you. Do this
consistently for a week and give close consideration for the
progressions that will happen in your life.
Elective Emotional Healing Method This above strategy is one

technique that can be utilized. Another is to do a treatment utilizing
all the hand positions, and draw the Sei Hei Ki image at each
position, asking that whatever examples and conditionings are being
held are discharged. Again be innovative and utilize your instinct and
test!
Different Meditations
Reiki is available in every single living thing. Your creative mind is

the main thing that can set confinements on its employments. We
have recorded probably the most well-known in this exercise.
Reiki and Animals
All creatures worship Reiki: Enormous or little, furious or benevolent.

Creatures are incredibly touchy to the recuperating vitality of Reiki.
Start rehearsing with your very own pets and as you become
increasingly sure you can move onto other individuals' pets and
creatures. As with treating people, Reiki will go where it is required
most. The main contrast with creatures is that they regularly manage
you to the precise spot that requires treatment by moving around
until your hand arrives on the careful spot. Creatures will likewise tell
you when they have had enough by moving ceaselessly.
There is a tremendous market for treating creatures. Utilize your
creative mind to build up your very own strategies for treatment and
build up a promoting system: Converse with your nearby vet or
creature welfare focus. Promote; you'll be astounded at the number
of individuals with pets who need and need your assistance.
Fundamental Techniques for Animals:

The little creatures, for example, winged creatures or mice can be
measured in your grasp.
Bigger creatures, for example, felines, canines, ponies and cows

typically lean toward you to start by putting your hands behind their
ears and working around the body similarly as with an ordinary full
treatment for people. In any case, if the creature has particular
damage; place your hands legitimately over the damage.
Fish can be treated by setting your hands on either side of the fish
tank. Creatures that are wild or perilous can be dealt with securely
through separation recuperating (second degree). Another sheltered
method to treat creatures is by treating their nourishment and drink.
Be that as it may, this is a more fragile type of treatment.
Plants and Vegetation
Reiki will improve your plants, blossoms, trees and gardens. Every
day treatment will before long show positive outcomes. The least
demanding approach to demonstrate how successful Reiki is with
your plants and vegetation is to lead a basic investigation. Take a
few seeds, accuse half of them of Reiki and spot them in a pot. At
that point plant the other untreated seeds in a different
indistinguishable pot. Treat the seeds which were accused at the
start of Reiki every day and see how they thrive. Contrast them with
the pot of seeds that are basically left to develop normally.
Essential Techniques for Plants and Vegetation
• Treat seeds or bulbs before planting or planting by measuring them

in your grasp for a few minutes.
• Indoor and outside pruned plants can be dealt with day by day by
setting your hands around the pot.
• Blossoms, brambles and plants can be treated by setting your
hands tenderly on their leaves, buds, branches or stems.
• Hold cut blooms by their stems for a few minutes.
• Proceed with day by day treatment by setting your hands around
the jar and you will broaden the blooms life.
• Trees need longer medications. The least demanding route is to
embrace a tree.
• Yards, plants, bushes, blooms and trees can likewise be treated by
treating their water supply.
• Bigger nurseries, woods and backwoods can be treated through
separation mending (second degree).
Nourishment and Drink
Treat your nourishment and drink before you expend it. This will
enhance it with the all-inclusive life power and improve the
assimilation procedure. The utilization of nourishment takes more
vitality than some other substantial capacity. The snappier and all the
more effectively it is processed the more vitality is accessible for
different exercises.
Essential Techniques for Food and Drink

In the event that you develop your own vegetables and herbs treat
as demonstrated already for plants and vegetation.
During nourishment arrangement you can put the nourishment in

your grasp and lead a short Reiki treatment. This is particularly great
in the event that you are setting up a dinner for the family.
Just before you eat or drink place your hands simply over the plate
or glass. This is particularly valuable in the event that you are eating
out, and can't see the nourishment is readied.
On the other hand you can put your hands on your stomach to help
to process.
Other Ways to Use Reiki
There are a million and one different uses for Reiki including: Flat
vehicle batteries, particularly on cool winter mornings, The drug
bureau or emergency treatment box, The Bath water, Your Home,
your vehicle, Protection while going on trains, planes, transports and
so on.; Your work, letters, reports.
Truth be told you are just constrained by your creative mind! Utilize
your creative mind right currently by posting the same number of
thoughts as you can on various approaches to utilize reiki in your life.
At that point ensure and give them a shot. Every thought will breed
another.
CHAPTER 10
BRANCHES OF REIKI MEDITATION: CHOOSING
A SUITABLE REIKI
Reiki Meditation is always evolving. The truth is, the Reiki Meditation
that we have treated so far is the basic Usui Reiki and it centers on
the Level 1 attunements. You might find different Reiki Healings in
different forms and so, this should not surprise you.
Also, you might find other Reiki meditation styles helpful or cheaper.
There is some meditation that is easy to practice like the Karuna
Reiki and Kundalini Reiki. Some are free to practice while some
have more astounding effects (based on reviews from experts).
We have a detailed review of some of the best types of Reiki.

However, there are thousands of them and you must remember that
all the types originate from the main Usui Reiki, which we have
discussed. The rest are integrated with different meditation around
the world and are even unique to a particular location.
1. Usui Reiki
This particular Reiki was created by Mikao Usui. And, it is the origin
of the practice. The founder lived from 1865 – 1926. The major
practice in the Reiki includes:
• Hands-on treatment as well as other treatments;

• More interested in self-development strategies;
• Four mantras and signs.
• It is easy to practice and while some sessions are free, others are
above $10
2. Hayashi Reiki Ryoho Kenkyu-Kai

Chujiro Hayashi, who was a student of Mikao Usui in 1931,
developed his method of Hand Energy Healing which he called
Hayashi Reiki Ryoho Kenkyu-Kai. he was born between 1879 and
1940. This type of Reiki is centered on:
• Therapies for hands-on recovery.

• Hayashi daily therapies of Reiki to patients.
• Provision of this healing every month for five days.
• Practice at the Shoden(Reiki Level 1) stage is 90minutes.
3. Komyo Reiki Kai
This type of Reiki practice was created by Hyakuten Inamoto. He

was certified by Chiyoko Yamaguchi, a student of Chujiro Hayashi
and also Mikao Usui. In this type, Reiki,
Focuses on social and Satori religious development. •

• Is based on Reiki's metaphysical dimensions.
• Has Four Stages: Shoden, Chuden, Shinpiden and
Okuden.
• First two therapy-focused grades, last two more religious
ones.
• exist In different conditions, three various types of reiju
are available.
• The outlines of the first three signs are slightly different.
• The central component of Hatsurei ho–as the breathing
activity of the Buddhist
4. The Reiki Alliance
The founder of Reiki Alliance is Phyllis Lei Furumoto, a student of

Hawayo Hayashi in 1983. The later got her own certification from
Chujiro Hayashi, the student of Mikao Usui.
• Reiki's three levels are taught.

• It includes four Level I attunements; one or two Level II settings;
one Level III settings.
• There are four conventional mantras and signs: three Level II
settings, one Level II settings, Good Code of Ethics and
requirements to make sure that Reiki practitioners follow
conventional Usui Reiki settings.
• It involves membership to boost the reputation of Reiki practitioners
in their area of study.
• Many Reiki practitioners do not belong to this group today. It could
have to do with Hawayo Takata's high $10,000 fee needed for
Expert-level Class.
5. The Radiance Technique® (or Authentic Reiki®)
Barbara Weber Ray, the western Reiki expert was one of the
students of Hawayo Takata in 1983. Her Reiki Radiance Technique
which is registered is based on:
Original three levels, afterward expanded to seven.•
• Non-conventional attunements: level four, level three, level two.

• Learners, beginning with level 3, can educate the stages below.
• Method of reprogramming.
• Common signs, different names: Cosmic Pattern 1/4/22.
• Standard mantras that replace Level 2 signs.
6. Raku Kei Reiki
Raku Kei Reiki was made by Arthur Robertson. He got his Reiki
knowledge from another student of Hawayo Takata, Iris Ishikuro in
1983. It incorporates religion into the Energy Healing and it consists
of:
• Shamanic methods that use sacred components such as fire, earth,

wind, water, including ether.
• Components which can be used to generate energy.
• Sacrosanct elements that create our metaphysical world's
blockages.
• The sacred power binds an individual to the 5thdimensional
powers.
• Raku is the body's upward stream of energy.
• In horizontal shape, Kei energy moves.
• Professional Reiki: involves additional learning in a different form of
Reiki.
• Variations and strategies of breathing.
• Special symbols and signs of the master. The icon of Johrei.
• It involves mudras, knowledge on meditation, the process of the
etheric body.
• There are chakras and balance, declaration of Raku Kei.
• It integrates seven notes for treatment and production of a melodic
line.
• Four grades, studying in one class at the first two levels.
7. Karuna Reiki®
Karuna Reiki is one of the most popular Reiki types. It is the best
contemporary Reiki style you can easily use. It was created by
William Lee Rand whose learning came from Phyllis Lei Furumoto,
the founder of Reiki Alliance. Here are what you should know about
Karuna:
• You may describe Karuna Reiki ® as the Reiki of
Empathy.
• This introduces new symbols coming from other
practitioners of Reiki, with different energies, exclusive to
the practice.
• For improving the healing process, it involves humming
and toning the symbol names when providing care.
• The sound sensation has become a visible carrier force for
moving on the Karuna Reiki ® power.
• The calming forces reach deeper into the skin of the
patients ' cells and tissues.
• The professional and customer's chakras and auras are
more fully opened.
• It involves two attunements, four master signs, and eight
therapy symbols for Reiki practitioners.
8. Tera Mai® Reiki This practice one of the two Tera Mai founded by
Kathleen Ann Milner. What is unique about Tera Mai?
• It employs the curing ray of the Earth.

• The program developed from the basic training provided by
Kathleen Milner in Raku Kei.
• Kathleen carried her unique values and interpretations.
• Three new ancient symbols
• A way to change the initially taught attunements.
Another version is the Tera Mai® Seichem and here are what to
know about it:
• Tera Mai ® makes use of the soothing beam of Earth. Reiki is the
dimension of the Earth.
• Tera Mai ® Seichem combines Fire, Water and Air/Spirit's basic
soothing powers.
• Seichem combines all these four Earth, Wind, Fire and Water basic
healing rays.
• The power of the Fire is labelled Sakara, the wind is Sophi-El,
Earth is Reiki, and Air / Spirit's contest beam is Angelic light.
• Anybody can obtain Tera Mai ® Seichem engagement/attunement,
which helps one to harness the four essential healing beams.
• There is an opportunity to obtain an engagement/attunement into
Reiki alone and only transmit the therapeutic ray of the elemental
earth.
• The activation of the YOD is said to relate the learner with the
Covenant Ark energies.
• Among the non-traditional network signs: Zonar, Harth, Halu, Iava,
Sati, Shati, two Double CKRs.
• Fire air, indoctrination, boosting Reiki, and liquid ritual.
Conclusion
Reiki Meditation can offer more than energy healing. Its major goal is
self-awareness which leads to self-healing. The practice is easy and
it gets better with time. In addition to this, you don’t have to learn all
the information about the practice because the fact is, the knowledge
aboutReiki Meditation is wide and can’t containa single book.
Learning Reiki is more than just some minutes or hours (or days) of
study or practice. There are so much to discover: Reiki symbols,
Reiki attunements, and Reiki levels. But, keep in mind that to be a
Reiki Master is not all about reading books; the self-practice is
equally important.
However, if you want personal healing for yourself or family, you

don’t have to study all these. Follow the guidelines in this book and
you will experience a calm and peaceful everyday life. Yes! Reiki is
actually that simple to practice.
BUDDHISM: THE GUIDED ZEN
MEDITATION TO FIND THE TRUE
PEACE, RELEASE STRESS AND LIVE
THE FREE LIFE YOU REALLY
DESERVE
INTRODUCTION
There are so many religions in the world today, and it is easy to get
confused by their demands for holiness. Nevertheless, the goal of
every man is to achieve some level of peace and happiness
regardless of personal shortcomings and struggles.
The world of Buddhism makes it easy for anyone to climb the heights
of peace and mental well-being. Of course, Buddhism can be
compared to any religion, but its doctrines are unique yet simple for
anyone seeking a life of happiness.
This book is not another gospel loaded with rules and regulations:
sins and repercussions. The book focuses on Enlightenment, which
is the literal meaning of Buddhism.
The first part of this book reveals the character behind the popular
practice – Gautama Siddhartha. The path that led to Enlightenment
is important for every person that wants to practice Buddhism in the
future.
This is followed by the foundations of Buddhism, which include: the

three universal truths, the four noble truths about suffering, the
eightfold path that leads to the end of suffering, the triple jewel, the
five precepts, and the wheel of life.
The subsequent lessons reveal how you can use Karma to develop
your life, how you can reach Nirvana at all times, and how you
should prepare for what lies after death. It is a complete manual of
life!
The second aspect of this book is dedicated to important meditation

lessons like Yoga practices and Zen meditations.
This book is a full course for anyone who wishes to start a journey
into the world of Enlightenment!
WHO IS THE BUDDHA?
Buddha was a profound educator in Nepal during the sixth century
B.C. His real name was Siddhartha Gautama; his lessons filled in as
the establishment of the Buddhist religion.
The biography of the Buddha starts in Lumbini, close to the outskirt

of Nepal and India, around 2,600 years back, where the man
Siddharta Gautama was conceived. During those days, India was
spiritually open. Every major ethical view was available before all
Indians, and individuals felt it was normal that spirituality should
impact their day by day lives in positive ways.
The name ‘Buddha’ literally means " the awakened one" or "the
illuminated one." While researchers concur that Buddha did, in
actuality, exist, the particular dates and occasions of his life are still
discussed.
Based on the most broadly known story of his life, after trying
different things with various lessons for quite a long time, and
discovering none of them worthy, Siddhartha Gautama went through
a decisive night in deep spiritual reflection underneath a tree. All
through this meditation, he received all the appropriate answers he
had been looking for. He was able to accomplish full mindfulness as
everything that was confusing to him turned out to be clear, and, in
this manner, Siddhartha became the Buddha.
SIDDHARTHA GAUTAMA
Buddha was conceived in the sixth century B.C. Some historians
believed the birth was exactly around 624 B.C. Different scientists
accept he was brought into the world later, even as late as 448 B.C.
What's more, a few Buddhists trust Gautama Buddha lived from 563
B.C. to 483 B.C.
In any case, essentially, all researchers agree that Siddhartha
Gautama was conceived in Lumbini in present-day Nepal. In 2013,
archeologists working in Lumbini discovered proof of a hallowed tree
place that originated before other Buddhist sanctuaries by
somewhere in the range of 300 years, giving a new proof that
Buddha was likely conceived in the sixth century B.C.
During a time of great potential in India, Siddhartha Gautama, the

future Buddha, was conceived to an imperial family in what is the
world recognize as Nepal today, which is near the fringe with India.
Growing up, the Buddha was particularly astute and humane. Tall,
solid, and attractive, the Buddha could match any Warrior in India. It
was believed that he would turn out to be either an incredible ruler or
a spiritual pioneer. Since his folks needed an incredible ruler for their
realm, they attempted to counteract Siddharta from seeing the
unsuitable side of the world. They encompassed him with all sorts of
enjoyment. He was given 500 appealing women and the opportunity
of sports and fervor. He aced the most important battle training, in
any event, winning his better half, Yasodhara, in an archery
challenge.
Siddhartha, meaning ‘he who accomplishes his point,’ grew up as

the child of a leader of the Shakya family. His mom died seven days
after conceiving an offspring.
To shield his child from the agonies and to endure the world,
Siddhartha's dad brought him up in plushness in a royal residence
manufactured only for the kid and protected him from the information
of religion, human hardship, and the outside world. As indicated by
legend, he wedded at 16 years old and had a child before long;
however, Siddhartha's life of common withdrawal proceeded for an
additional 13 years.
SIDDHARTHA IN THE REAL WORLD

The junior ruler grew older with little experience of the world outside
the royal residence dividers, yet one day he wandered out with a
charioteer and was immediately greeted the sight of human
feebleness: He saw an exceptionally older adult, and Siddhartha's
charioteer clarified that all individuals grow old.
Abruptly, at age 29, he was faced with temporariness and suffering.

On an uncommon excursion from his rich castle, he saw somebody
seriously debilitated. The following day, he saw a haggard elderly
person, lastly a dead individual. He was disturbed to understand that
mature age, affliction, and death would come to everybody he
cherished. Siddharta had no shelter to offer them.
After all these realities, Prince Siddhartha strolled past a meditator
who sat in profound assimilation. Immediately their eyes met, and
their soul connected; Siddhartha halted because he was entranced.
At that instant, he discovered that the flawless trait he had been
looking for outside must be within the mind itself. His encounter with
the mediator gave the future Buddha a first and tempting glimpse of
the mind, a genuine and enduring shelter, which he now needed to
know for the good of humanity.
Inquiries concerning all he had not experienced drove him to take

more adventures of investigation, and on these ensuing outings, he
experienced an unhealthy man, a rotting cadaver, and an austere.
The charioteer clarified that the austere had disavowed the world to
look for discharge from the human dread of death and pain.
Siddhartha was overwhelmed by these sights, and finally, he left his

father’s kingdom, his wife, and his child to pursue a progressively
spiritual path. He was resolved to figure out how to calm the
widespread pain that he now knew to be one of the major problems
of humankind.
THE ABSTINENCE AND ENLIGHTENMENT

As the years passed, Siddhartha carried on with a plain life,
meditating and reflecting with the expressions of different strict
educators as his guide. All through the next six years, he met all
types of gifted meditation instructors and learned their methods.
He rehearsed his newly found model for living with a gathering of five
monks, and his devotion to his journey was dazzling to the point that
the five religious zealots turned into Siddhartha's supporters.
Whatever he attempted, Siddhartha couldn't arrive at the degree of

understanding he looked for, until one day when a little youngster
offered him a bowl of rice. As he acknowledged it, he, all of a
sudden, understood that bodily torture was not the way to
accomplish inward freedom and that living under difficult physical
imperatives was not helping him accomplish what he desired.
He had his food, drank and washed in the stream. The five monks
felt that Siddhartha had surrendered the plain life and would now
pursue the road to physical pleasure, and they immediately left him.
As the times passed, he found that they gave him the mind's
potential yet not mind itself. After a while, at a spot called Bodhgaya,
the future Buddha chose to stay in reflection until he felt his mind's
actual nature and could profit all creatures. After a week, and
evenings slicing through mind's most inconspicuous obstructions, he
became enlightened on the full moon morning of May, a week before
he turned thirty-five.
That night, Siddhartha sat alone under the Bodhi tree, vowing to not
get up until the realities he looked for came to him, and he reflected
until the sun came up the following day. He stayed there for a few
days, decontaminating his soul, seeing his whole life in playback,
and past lives, in his considerations.
During this time, he needed to overcome Mara, a shrewd evil

presence, who questioned his need for becoming the Buddha. At the
point when Mara endeavored to steal the illuminated state as his
own, Siddhartha placed his hand on the ground and requested that
the Earth demonstrate the truth of his enlightenment, which it did,
banishing Mara.
Finally, an image started to take shape in his brain of all that

happened known to man, and Siddhartha at long last observed the
answer to the inquiries of enduring that he had been looking for such
a significant number of years. In this moment of full
acknowledgment, all shrouds of blended emotions and hardened
thoughts broke up, and Buddha encountered overwhelming peace.
All detachment in existence vanished: Past, present, and future,
close and far, liquefied into one brilliant condition of instinctive
euphoria. He felt ageless and mindful. He became Buddha, the
Awakened One.
THE EMERGENCE OF THE BUDDHA

Around 100 miles away, he saw the five monks he had drilled with
for such a long time, who had left him on the eve of his edification.
Siddhartha urged them to pursue the way of balance rather than one
described by either stylish fanaticism or extravagant guilty pleasure.
He considered this way the Middle Way.
To them and other people who he found at that hour, he lectured his
first lesson (now called ‘Setting in Motion the Wheel of the Dharma’),
in which he described the Four Noble Truths and the Eightfold Path,
which became the foundation of Buddhism. He showed them the
Middle way, the Four Noble Truths concerning the starting point of
torment, the reason for enduring, the consummation of affliction, and
the Eightfold way that would prompt the completion of misery. After
paying attention to this message, the five monks joined the Buddhist
and turned into loyal followers. A couple of days after, he taught his
second lesson on anatta (anatma) or the non-presence of soul.
The religious zealots, who turned into his first disciples, became the
foundation of the Sangha known as the community of monks. Ladies
were accepted into the Sangha, and all types of class, race, sex, and
past foundation were accepted as long as they had the longing to
arrive at enlightenment through the expulsion of torment and
profound emptiness considered.
A day after the second message, a youngster named Yasa and

fiftyfour of his friends joined the order of monks and got initiated by
the Buddha. The Buddha sent them to various places to lecture and
uncover the new principle to other individuals.
He, at that point, continued to Uravela, where he changed over some

more individuals, including a couple of Brahmins. Uravela Kassapa,
who later got one of his conspicuous devotees, was among them. He
showed them his third lesson on reality concerning fire of desire, the
fire of hatred, and the fire of charm.
From Uravela, he went to Rajagriha to keep a promise he had made

to them earlier. There ruler Bimbisara met him and paid him
extraordinary regards. He and individuals from his court were
changed over to the new confidence. He additionally built a cloister
for the Buddha and his adherents in a close-by bamboo forest, and
he pleaded with the Buddha to remain there for quite a while. During
this period, he changed two more Brahmin religious zealots,
Sariputta and Mogallana. Both became arhats in a brief time.
For the rest of his years, Buddha voyaged, lecturing the Dharma (the
name given to his lessons) with an end goal to lead others along the
way of illumination.
Death
Buddha passed on around the age of 80, perhaps of sickness from

eating ruined meat or other nourishment. At the point when he
passed on, it is said that he told his followers that they don’t have to
follow any leader, however, to "be your very own light."
The Buddha is without a doubt one of the most powerful people in

world history, and his lessons have influenced everything from an
assortment of different beliefs (the same that have to discover their
beginnings in the teachings of the Buddha) to writing to reasoning,
both inside India and the most distant parts of the world.
Today, about 350 million individuals over the world, stick to Buddhist
convictions and practices.
BUDDHISM: PHILOSOPHY VS.
RELIGION VS. ETHICS
Buddhism is a way of training and spiritual advancement that
prompts insight into an honest idea of the real world. Buddhist
practices like meditation are wonderful for changing yourself to build
up the characteristics of mindfulness, generosity, and astuteness.
The experience created inside the Buddhist custom over the years
has made a unique asset for each one of the individuals who wish to
pursue a way, which eventually results in Enlightenment or
Buddhahood. An illuminated being sees the idea of reality totally
plainly, similarly for what it's worth, and lives completely and normally
as per that vision.
Since Buddhism does include the possibility of loving a maker god, a

few people don't consider it to be a religion in the ordinary, Western
sense. The essential fundamentals of Buddhist teaching are direct
and down to earth: nothing is fixed or lasting; activities have
outcomes; change is conceivable. So, Buddhism delivers itself to all
individuals independent of race, nationality, standing, sexuality, or
sex. It shows pragmatic techniques that empower individuals to
acknowledge and utilize its lessons to change their experience, to be
completely answerable for their lives.
IS BUDDHISM A PHILOSOPHY?
The brilliant Dhamma (lessons), revered in these consecrated
writings, talks about the truths and actualities that can be tried and
confirmed by personal understanding and isn't centered on
hypotheses and theories, which might be acknowledged as
significant realities today and tossed over the edge tomorrow.
The Buddha didn't explain philosophical speculations, nor did He

endeavor to make another material science. In plain terms, He
clarified both what is inside and what is without, so far as it concerns
liberation from the ills of life, and uncovered the one of a kind Path of
Deliverance.
Besides, the Buddha didn't train all that He knew. On one event,
while the Buddha was living in woodland, He took a bunch of leaves
and stated: "O Bhikkhus, what I have shown you is similar to the
leaves in my grasp, and what I have not instructed you, to the leaves
in the woodland." He trained what He considered was significant for
one's decontamination, and was distinctively quiet on questions that
are not important to His respectable mission. By chance, He
prevented numerous of cutting-edge researchers and philosophers.
The good and ethical lessons of the Buddha are to be examined, to

be polished, or more than anything else, to be acknowledged by
one's very own natural intuition. The Dhamma is contrasted with a
boat which empowers one to cross the sea of life. Buddhism,
accordingly, can't carefully be known as a way of thinking since it
isn't just "the adoration for, actuating the pursuit after, wisdom." Nor
is Buddhism "a speculative understanding of the obscure (as in
mysticism), or of the unknown (as in morals or political way of
thinking)."
If philosophy is seen as an inquiry, which is less after some specific

certainties but after the key character of this world where we
discover ourselves, and of the sort of life which such a world it
becomes us to live, then Buddhism can be philosophical. However,
philosophy is not just that: it deals with information and isn't worried
about training. The purpose of Buddhism is on training and
acknowledgment.
IS BUDDHISM A RELIGION?
Buddhism is not entirely a religion: this is so because religion is a
form of faith and worship which involves loyalty to a heavenly God.
Buddhism doesn't request blind confidence from its disciples.
Henceforth minor conviction is deposed and for it is substituted
"certainty dependent on information."
A Buddhist can engage in frequent doubts until he achieves the
principal phase of Sainthood (Sotāpatti) when all questions about the
Buddha, Dhamma, and the Sangha are totally settled. One turns into
a certified adherent of the Buddha simply after achieving this stage.
The certainty of a supporter of the Buddha resembles that of a
patient with a prominent doctor or an understudy to his educator.
Albeit a Buddhist looks for asylum in the Buddha as his exceptional
guide and educator who demonstrates the Path of Purity, he makes
no servile give up.
A Buddhist doesn't imagine that he can be holy only by looking for

shelter in the Buddha or by insignificant confidence in Him. It is not
inside the power of a Buddha to wash away the polluting influences
of others. One person can neither cleanse nor pollute another. The
Buddha, as Teacher, might be instrumental; however, we are liable
for our decontamination.
A Buddhist isn't a captive to a book or any person. Nor does he

penance his opportunity of thought by turning into a supporter of the
Buddha. He is at full freedom to practice his own free will and build
up his insight even Buddhahood himself, for all Buddhists quote the
Buddha as their position, yet the Buddha Himself disposed of all
power.
Prompt acknowledgment is the sole basis of truth in Buddhism. Its

key message is objective understanding (Sammāditthi).
The Buddha informs searchers of the truth not to acknowledge

anything just on the authority of another yet to practice their very
own thinking and decide for themselves whether a thing is correct or
wrong.
On one event, the residentsofKesaputta,knownas Kālāmas, moved

toward the Buddha and said that numerous religious zealots and
brahmins who came to lecture them used to commend their very
own teachings and decry those of others and that they were at a
misfortune to comprehend which of those worthies were correct.
The Buddha admonished His devotees to look for reality, and not to
regard insignificant influence even by predominant power. Presently,
however, it is conceded that there is no visually impaired confidence
in Buddhism; one may address whether there is no revering of
Buddha pictures and such as worshipful admiration among
Buddhists.
Buddhists do not engage in picture worshipping as a way of

anticipating common or spiritual favors. What he does, however, is to
pay his tribute to what an image stands for. A Buddhist goes before a
picture and offers blossoms and incense not to the picture to the
degree of accomplishing
are potential Buddhas. Normally yet to the Buddha. He does as such

as a characteristic of appreciation, thinking about the ethics of the
Buddha and considering on the transiency of blooms. A kind
Buddhist designedly makes himself feel that he is in the honorable
nearness of the Buddha, and in this manner, picks up the motivation
to imitate Him.
On the other hand, Buddhists don't adore the Bodhi-tree, yet think of
it as an image of Enlightenment, thus, deserving of veneration. Even
though such outside types of respect are common among Buddhists,
the Buddha is not adored as a God. These outside objects of
reverence are not completely essential, yet they are valuable, and
they help one to focus one's consideration. A scholarly could shed
them as he could without much of a stretch concentrate on the
Buddha, and hence envision Him.
To our benefit, and out of appreciation, we pay such praise, yet what
the Buddha anticipates from His pupils isn't deference but the real
recognition of His messages. Just before the Buddha passed away,
numerous pupils came to offer their regards to Him. One Bhikkhu, be
that as it may, stayed in his cell assimilated in contemplation. This
issue was accounted for to the Buddha who brought him and, on
enquiring the explanation behind his nonappearance, was told:
"Master, I realized that Your Reverence would spend away three
months consequently, and I thought the most ideal method for
respecting the Teacher was by accomplishing Arahantship even
before they expire of Your Reverence."
The Buddha lauded the commendable lead of that steadfast and

devoted Bhikkhu, saying: "Amazing, superb! He who adores me
ought to imitate this Bhikkhu. He respects me best, who practices my
educating best." On another event, the Buddha commented: "He
who sees the Dhamma sees me."
Moreover, it must be referenced that there are no petitionary or

intercessory supplications in Buddhism. No matter how much one
may go to the Buddha in prayer, one can't be saved. The Buddha
doesn't and can't concede common favors to the individuals who
appeal to Him. A Buddhist ought not to petition to be spared, yet
ought to depend on himself and endeavor with persistence to win his
opportunity and addition virtue.
Karl Marx, a controversial German philosopher, believed that
Religion is the “opiumofthe people,”afaçadeusedto maskawicked
heart. Buddhism isn't such a religion, for every single Buddhist
country began with the support of Buddhism, and their present social
progression is unmistakably due, for the most part, to the generous
impact of the lessons of the Buddha.
But if religion, is defined as a training which takes a perspective on

life that is more than shallow; an encouraging which investigates life
and not just at it; an instructing which outfits men with a manual for
direct that is as per this in-look, a training which empowers the
individuals who give it notice to confront existence with strength and
demise with tranquility or an arrangement of redemption from the ills
of life, at that point positively Buddhism is a religion of religions.
IS BUDDHISM AN ETHICAL SYSTEM?

Buddhism contains an amazing good code, including one for the
priests and another for the people. However, it is significantly more
than a common good educating. Profound quality (sīla) is just the
beginning and is an unfortunate chore, yet not an end in itself. Even
though significant, only it doesn't prompt one's Deliverance or
impeccable immaculateness.
It is just the primary stage on the Path of Purity. Past profound

quality is astuteness (paññā). The base of Buddhism is profound
quality, and intelligence is its pinnacle as the pair of wings of a flying
creature is these two integral ideals. Insight resembles unto man's
eyes; ethical quality resembles unto his feet. One of the labels of the
Buddha is Vijjācaranasampanna – invested with insight and
direction.
Of the Four Noble Truths that structure the establishment of

Buddhism, the initial three speak to the way of thinking of the
Buddha's instructing; the fourth the morals of Buddhism dependent
on that way of thinking. Profound quality in Buddhism isn't
established on any awesome suspicious disclosure, nor is it the
brilliant innovation of a remarkable personality, yet it is a balanced
and handy code dependent on undeniable realities and individual
experience. In the assessment of Prof. Max Muller, the good
Buddhist code is one of the absolute best which the world has ever
known.
Many professors in ethics believe that after analyzing all of the

extraordinary strict frameworks of the world, and none of those have
discovered anything to outperform in excellence and extensiveness,
the Noble Eightfold Path of the Buddha. They are happy to shape
their lives according to that way.
It is fascinating to take note of that as per Buddhism; there are deeds

which are morally great and terrible, deeds which are neither great
nor awful, and deeds which watch out for the stopping all things
considered. Great deeds are fundamental for one's liberation;
however, when once a definitive objective of the Holy Life is
achieved, one rises above both great and wickedness.
The deed, which is related to connection, ill will, and daydream, are
insidious. Those deeds which are related to non-connection,
altruism, and knowledge are great. This doesn't imply that he is
latent. He is dynamic, yet his action is sacrificial and is coordinated
to help other people to follow the way he has trodden himself. His
deeds, conventionally acknowledged as great, need inventive power
as respects himself. Not at all like the activities of a worldly man: his
activities don't respond to himself as a Karmic impact.
In evaluating spiritual morality, a Buddhist mulls over the interests

both of himself as well as other people – creatures not avoided.
As an ethical instruction, it exceeds expectations of all other moral

frameworks, yet its moral quality is just the start and not the entire
message of Buddhism.
In one sense, Buddhism isn't a way of thinking; in another sense, it is

the philosophy or all philosophies: Buddhism isn't a religion; in
another sense, it is the religion of religions.
WHAT BUDDHISM IS
Buddhism is neither a metaphysical nor a ceremonial way.
• It is not distrustful: not narrow-minded.

• It is neither eternalism nor agnosticism.
• It is neither self-mortification nor extravagance.
• It is neither cynicism nor confidence.
• It is neither completely this-common nor othercommon.
• It isn't extrinsic but intrinsic
• It is not about more knowledge but more humane.
• It is an interesting Path of Enlightenment.
The first Pāli expression for Buddhi sm is Dhamma, which, truly,

implies what maintains or continues (him who acts incongruity with
its standards and therefore keeps him from falling into woeful states).
There is no legitimate English equal that precisely passes on the
importance of the Pāli expression.
The Dhamma is what it truly is. It is the Doctrine of Reality. It is a

means of Deliverance from affliction and Deliverance itself.
Regardless of whether the Buddhas emerge or not, the Dhamma
exists from all-time everlasting. It is a Buddha that understands this
Dhamma, which is always vague to men, till He, an Enlightened
One, comes and empathetically uncovers it to the world.
One of the significant contrasts among Buddhism and different

religions is its point of view on the human condition. While it is
normal in numerous different conventions to view an individual as
intrinsically defective or polluted, and hence, the existence's
undertaking of that individual is to look for recovery, the Buddhist
custom sees an individual as normally great and unadulterated, and
the existence's errand of that individual is to stir this inborn virtue.
There are three distinct degrees of Buddhist message and practice,

each one framing the reason for the other. They are regularly called
'vehicles' since they are the methods for venturing to every part of
the way to illumination.
• The Hinayana or Main Vehicle

• The Mahayana or Higher Vehicle
• The Vajrayana or Indestructible Vehicle
Every one of these vehicles was instructed by Shakyamuni, the

Buddha, at various times and places. At times individuals
erroneously accept that they are various factions of Buddhism that
are contrary to one and other: This isn't right. They are altogether
interrelated pieces of a solitary assemblage of lessons given by the
Buddha over his lifetime.
Hinayana is known as 'the way of renunciation' and is established in
restrained conduct and moral lead. It shows the Four Noble Truths
and the Noble Eightfold Path as a way to liberate oneself from the
enduring of samsara - the enduring of regular day to day existence
which is likewise alluded to as 'the wheel of molded presence.'
Mahayana is known as 'the way of the bodhisattva.' A bodhisattva is

an individual who sees the emptiness in all things considered and
develops the core of extraordinary empathy, from which he tries to
liberate every single living being from misery and guide them to
finish edification.
Vajrayana is an uncommon part of the Mahayana, and it uses skillful
systems, for example, perception and mantra, to quicken the way to
illumination.
Every one of the three vehicles has been saved inside the Tibetan
Buddhist custom. They are polished and instructed nowadays by
four principle schools - the Nyingma, Kagyu, Sakya, and Gelug every
one of which can follow its ancestry back to Shakyamuni Buddha.
FOUNDATIONS OF BUDDHA
Buddhism, like different religions around the world, is isolated into
various customs. In any case, most customs share a typical
arrangement of major convictions. One focal conviction of Buddhism
is frequently known as rebirth: the idea that individuals are renewed
in the wake of passing on. Most people experience numerous cycles
of birth, living, passing, and resurrection.
A rehearsing Buddhist separates between the ideas of resurrection

and rebirth. In rebirth, the individual may come back over and over
again. In the resurrection, an individual doesn't really come back to
Earth as a similar element until the kingdom comes. He thinks about
it to a leaf developing on a tree.
As the wilting leaf tumbles off, another leaf will, in the end, supplant
it. It is like the old leaf, yet it isn't indistinguishable from the first leaf.
Buddhism is a way of thinking, as clarified by The Buddha, who lived
and educated in northern India in the sixth century B.C. The Buddha
was not a divine being, and the way of thinking of Buddhism doesn't
involve any mystical world view. The lessons of the Buddha are
pointed exclusively at freeing people from anguish. The Basic
Teachings of Buddha, which are important to Buddhism, are:
• The Three Universal Truths

• The Four Noble Truths
• The Noble Eightfold Path.
• The Triple Jewel
• The Five Precepts
• The Wheel of Life
The Three Universal Truths
At some point, the Buddha plunked down in the shade of a tree and
saw how lovely the surrounding was. Blossoms were sprouting, and
trees were putting on splendid new leaves; however, among this
excellence, he saw a lot of despondencies. A rancher beat his bull in
the field. A winged animal pecked at a nightcrawler, and afterward, a
falcon swooped down on the flying creature. Profoundly agitated, he
asked, "For what reason does the rancher beat his bull? For what
reason must one animal eat another to live?"
During his edification, the Buddha found the response to these

inquiries. He found three incredible facts. He clarified these facts
with the goal that everybody could get them.
Truth #1 – Nothing is lost known to humanity
The main truth is that nothing is lost known to humanity. Matter

transforms into vitality; vitality transforms into matter. A dead leaf
transforms into the soil. A seed grows and turns into another plant.
Old galaxies deteriorate and transform into astronomical beams. We
are conceived of our folks; our kids are conceived of us.
We are equivalent to plants, like trees, like other individuals, as the

downpour that falls. We comprise of that which is around us; we are
equivalent to everything. In case we obliterate something around us,
we demolish ourselves. If we cheat another, we cheat ourselves.
Understanding this reality, the Buddha and his devotees never
murdered any creature.
Truth #2 – Everything Changes
The second generally accepted fact of the Buddha is that everything

is persistently evolving. Life resembles a stream streaming
endlessly, regularly evolving. In some cases, it streams gradually
and now and then quickly. It is smooth and delicate in certain spots,
yet later on, tangles and shakes harvest up out of the blue. When we
think we are protected, something unforeseen occurs.
There was a time when dinosaurs, mammoths, and saber-toothed

tigers moved around the world. They all vanished, yet this was just
only a period of life. Other living things like littler well-evolved
creatures showed up, and in the end, people, as well. Presently we
can even observe the Earth from space progressions that have
occurred on this regarding life likewise change. Individuals once
accepted that the world was level, however now we realize that it is
round.
Truth #3 – Law of Cause and Effect

and comprehend the planet. Our thoughts The third generally
accepted fact clarified by the Buddha is that there are nonstop
changes because of the law of circumstances and logical results.
This is a similar law of circumstances and logical results found in
each advanced science course reading. This way, science, and
Buddhism are indistinguishable.
The law of circumstances and logical results is known as karma.

Nothing ever transpires except if we merit it. We get what we gain,
regardless of whether it is fortunate or unfortunate. We are how we
are currently because of the things we have done previously. Our
contemplations and activities decide the sort of life we can have. On
the off chance that we accomplish beneficial things, later on,
beneficial things will transpire. If we accomplish awful things, later
on, awful things will transpire. Each minute we make new karma by
what we state, do, and think. On the off chance that we get this, we
don't have to fear karma. It turns into our companion. It instructs us
to make a bright future.
THE FOUR NOBLE TRUTHS

The Buddha is like a good doctor. First a good doctor diagnoses the
illness. Next he finds out what has caused it. Then he decides what
the cure is. Finally, he prescribes the medicine or gives the treatment
that will make the patient well again.
The Four Noble Truths
The Buddha resembles a decent specialist. Initial, a decent

specialist, analyzes the ailment. Next, he discovers what has caused
it. At that point, he chooses what the fix is. At long last, he endorses
the prescription or gives the treatment that will make the patient well
once more.
The Four Noble Truths (this will be discussed in details)
1. There is Suffering, and none can avoid it.

2. Origin of Suffering: We are the reason for our misery.
3. The End of Suffering that starts when we stop doing what causes
suffering.
4. Path to end Suffering, and anyone can attain it.
Suffering – people suffer from:

• Birth: When we are conceived, we cry.
• Sickness: When we are debilitated, we are hopeless.
• Old age: When old, we will have hurt and agonies and
think that it’s difficult to get around.

• Death: None of us needs beyond words. We feel
profound distress when somebody bites the dust.
Other things we experience the ill effects of are:
• Being with those we despise,

• Being separated from those we love,
• Not getting what we need,
• All sorts of issues and dissatisfactions that are unavoidable.
The Buddha didn't deny that there is joy throughout everyday life.
However, he stressed the fact that it doesn't keep going forever.
Inevitably everybody meets with some misery.
The reason for the affliction
The Buddha clarified that individuals live in an ocean of enduring due

to obliviousness and avarice. They are insensible of the law of karma
and are avaricious for an inappropriate sort of delights. They
accomplish things that are unsafe to their bodies and genuine
feelings of serenity, so they can't be fulfilled or appreciate life.
The End of Affliction
To end affliction, one must equally end greed and lack of knowledge.
This implies changing one's perspectives and living in an
increasingly regular and quiet manner. It resembles smothering a
light. The fire of affliction is put out over great. Buddhists call the
state wherein all enduring is finished Nirvana. Nirvana is an
everlasting condition of incredible bliss and harmony. The Buddha
stated, "The termination of want is Nirvana." This is a definitive
objective in Buddhism. Everybody can understand it with the
assistance of the Buddha's lessons. It very well may be
knowledgeable about this very life.
The path to ending suffering

The way to end enduring is known as the Noble Eightfold Path. It is
otherwise called the Middle Way.
THE NOBLE EIGHTFOLD PATH

At the point when the Buddha gave his first message in the Deer
Park, he started the 'Turning of the Dharma Wheel.' He picked the
wonderful image of the wheel with its eight spokes to speak to the
Noble Eightfold Path. The Buddha's instructing goes all around like
an incredible wheel that constantly leads to the essential issue of the
wheel, the main point which is fixed, Nirvana. The eight spokes on
the wheel speak to the eight pieces of the Noble Eightfold Path.
Similarly, as each spoke is required for the wheel to continue turning,
we have to pursue each progression of the way.
1. Right View – The correct method to consider life is to see the

world through the eyes of the Buddha, with intelligence and empathy.
2. Right Thought – We are what we think. Clear and kind

considerations fabricate great, solid characters. 3. Right Speech –
By talking kind and accommodating words, we are regarded and
trusted by everybody.
4. Right Conduct – Regardless of what we state, others know us
from how we act. Before we reprimand others, we should initially
observe what we do ourselves.
5. Right Livelihood – This implies picking a vocation that doesn't hurt

others. The Buddha stated, "Don't acquire your living by hurting
others. Try not to look for joy by making others despondent."
6. Right Effort – A beneficial life means giving a valiant effort

consistently and having a positive attitude toward others. This
additionally implies not squandering exertion on things that mischief
ourselves as well as other people.
7. Right Mindfulness – This implies monitoring our musings, words,

and deeds.
8. Right Concentration – Concentrate on each idea or article in turn.
By doing this, we can be tranquil and achieve genuine serenity.
THE TRIPLE JEWEL

The Buddha realized it would be hard for individuals to pursue his
lessons all alone, so he set up the Three Refuges for them to
depend on. If an individual needs to become Buddhists, take shelter
in and depend on the Buddha, the Dharma, and the Sangha. These
are known as the Triple Jewel. The sanghas are the priests and
nuns. They live in religious communities and carry on the Buddha's
instructing. The word Sangha signifies an 'amicable network.' These
three jewels all have characteristics that are valuable like gems, and
can lead to edification.
The refuge is a spot to go for security and assurance, similar to a

sanctuary in a tempest. Removing shelter doesn't mean running
from life. It means living genuinely.
Taking shelter is additionally similar to a man going just because of a

far-off city. He will require a manual to giving him which way to
pursue and some venturing out allies to help him en route.
• The Buddha is the guide.
• Dharma is the way.
• The Sanghas are the educators or colleagues en route.
There is an extraordinary service for taking shelter with the Triple

Jewel. With a true personality, one discusses the accompanying
section before an appointed priest or pious devotee: “I go to the
Buddha for shelter. I go to the Dharma for shelter. I go to the Sangha
for shelter.”
For a Buddhist, said the refuge is the foundational step to edification.

Regardless of whether edification isn't accomplished in this life, one
has a superior opportunity to become illuminated in future life. One
who takes the statutes is known as a layman.
THE FIVE PRECEPTS

All religions have some essential guidelines that characterize their
good ethics and the bad ones every follower ought to avoid. In
Buddhism, the most significant principles are the Five Precepts,
which were given by the Buddha.
1. No Killing – Respect for people’s lives

2. No stealing – Respect for people’s belongings
3. No unfortunate sexual behavior – Respect for our unadulterated
nature
4. No lying – Respect for trustworthiness
5. No intoxicants – Respect for an unmistakable personality
No killing
The Buddha stated, "Life is of high repute to all creatures. They

reserve the option to live equivalent to we do." We should regard all
life and not execute anything. Murdering ants and mosquitoes are
additionally breaking this statute. We ought to have a frame of mind
of cherishing graciousness towards all creatures, wanting them to be
upbeat and free from hurt. One way that numerous Buddhists pursue
this statute is by being vegan.
No Stealing
On the off chance that we take from another, we take from

ourselves. Rather, we ought to figure out how to give and deal with
things that have a place with our family, to the school, or in general
society.
No sexual offense
Legitimate direct shows regard for oneself as well as other people.

Our bodies are blessings from our folks, so we ought to shield them
from hurt. Youngsters ought to particularly keep their temperaments
unadulterated and build up their righteousness. It is dependent upon
them to improve the world a spot to live. In upbeat families, the
couple both regard one another.
No lying
Being straightforward carries harmony in the world. When there is a

misconception, the best thing is to talk it over. This statute
incorporates no tattle, no conniving, no unforgiving words, and no
inactive discourse.
No intoxicants
The fifth statute depends on keeping an unmistakable personality
and a solid body. At some point, when the Buddha was talking the
Dharma for the get-together, a youthful boozer stumbled into the
room. He stumbled over certain priests who were perched on the
floor and began reviling uproariously. His breath stunk of liquor and
filled the air with a sickening stench. Muttering to himself, he reeled
out the entryway.
Everybody was surprised at his discourteous conduct. However, the

Buddha resisted the urge to panic. "Incredible get together!" he
spoke, "Take a glance at this man! He will unquestionably lose his
riches and a great name. His body will become powerless and wiped
out. Day and night, he will squabble with his loved ones until they
desert him. The most exceedingly awful thing is that he will lose his
knowledge and become idiotic."
Gradually, one can figure out how to pursue these statutes. If one
now and then overlooks them, one can start from the very beginning
once more. Following the statutes is a lifetime work. On the off
chance that one murders or offends someone unintentionally, that is
breaking the statutes, yet it was not done intentionally.
THE WHEEL OF LIFE

Buddhists don't accept that passing is the finish of life. At the point
when one bites the dust, one's awareness leaves and enters one of
the six ways of resurrection.
• Holy Beings
• People
• Asuras: beings who have numerous beneficial things throughout
everyday life, yet at the same time prefer to battle. They show up in
the sky or on earth as individuals or creatures.
• Hungry apparitions are creatures who experience the ill effects of
consistent hunger.
• Hell-bound beings
The wheel of life and death is always turning because of the three
toxic substances of greed, disdain, and ineptitude. By removing the
three toxic substances, we can get away from the haggle edified.
THE FOUR NOBLE TRUTHS
If the Buddha had shown his supporters only his wonderful miracles
and strength, this would not have been the ideal approach to exhibit
the way to freedom. The ideal approach to assist them with
achieving knowledge and freedom was to call attention to the very
truth of things; to bring up the state of affairs. So, he showed the
Four Noble Truths and the two facts (customary and ultimate truth).
By observing how things truly are, the understudies figured out how
to dispense with their off-base view and see their hallucinations. By
taking out the wrong perspectives and the reasons for the daydream
naturally, the reasons for one's affliction and hardships will be
wrecked. This enables one to arrive at the condition of freedom and
incredible astuteness continuously. That is the reason the Four
Noble Truths and the two facts are the embodiment of the main
lessons of the Buddha.
THE FIRST TRUTH: DHUKKA

This truth shows a full understanding of affliction. Obviously, in an
undeniable way, individuals know about affliction and know when
they have upsetting sensations, for example, yearning, cold, or
disorder. Be that as it may, the main respectable truth incorporates
familiarity with every one of the consequences of affliction. It
exposes the natural cause of the affliction. This incorporates
information on the unpretentious and the conspicuous parts of
torment. The undeniable part of enduring is quick agony or trouble at
the time.
Unpretentious suffering is increasingly hard to perceive because it

starts with joy. In any case, by its very nature, this bliss must change
since it can't go on until the end of time. Since it must change into
affliction, this inconspicuous enduring is the temporariness of delight.
One believes that a specific satisfaction one can ever circumstance
will give one the envision; however, inside the circumstance, there is
a huge measure of anguish. On the off chance that one thinks about
the individuals who are extremely lucky divine beings or people with
an exceptionally rich and solid life, it appears as if they don't have
anything yet joy. It is difficult to comprehend that the very root, the
very fiber of what is occurring, is suffering because the circumstance
is liable to change.
What is happiness?
By its very nature, it can regularly imply that there will be suffering in
the future. There is no common joy that goes on for quite a while.
Happiness incorporates a component of the progress of implicit
suffering. Hence the primary truth of the familiarity with suffering
alludes a prompt torment, yet additionally to the inconspicuous
components of affliction.
The Buddha showed the reality of suffering because everything that

happens on a common level is a type of affliction. If we are suffering,
but we don't know about it, we will never have the inspiration to wipe
out this torment, and the pain will continue. It is only when we know
about the torment that we can defeat it. With the more inconspicuous
types of torment, if we are cheerful and become mindful that the joy
consequently incorporates the seed of affliction, at that point, we will
be substantially less slanted to get appended to this joy. We will, at
that point, think, 'Goodness, this is by all accounts satisfaction, yet it
has worked in torment.' Then we will need to separate from it.
Dhurkka means that we ought to know about the concept of

suffering. When we have an extremely clear image of the idea of
torment, we can truly start to keep away from such torment.
Obviously, everybody needs to abstain from anguish and to rise out
of affliction, yet to achieve this, we should be clear about its
tendency. At the point when we become mindful that the idea of
everyday presence is enduring, we don't need to be hopeless with
the idea that enduring is constantly present. Suffering doesn't go on
always because the Buddha entered our reality, gave lessons, and
clarified what it is. He likewise trained the methods by which
enduring can end and depicted a condition of freedom, which is past
torment. We don't need to persevere through torment and can; truth
be told, be upbeat. Even though we can't promptly wipe out enduring
by rehearsing the Buddha's lessons, we can step by step dispense
with suffering this way, and move towards possible freedom.
This reality in itself can assist us with picking up genuine feelings of

serenity even before we have developed totally from misery.
Applying the Buddha's lessons, we can be glad in the overall period
of our advancement, and afterward, toward the end, we will pick up
shrewdness and freedom and be upbeat in a definitive sense, too.
The main respectable truth clarifies that there is enduring. When we
comprehend what enduring is, we should kill that torment. It's
anything but an issue of wiping out the enduring itself, however, of
taking out the reasons for anguish. When we expel the reasons for
anguish, at that point naturally, the enduring impact is never again
present. This is the reason to dispose of this anguish; we should get
mindful of the second respectable truth, the reality of associated
beginning
THE SECOND TRUTH: SAMUDAYA

This is the truth based on the reality of interdependency. It reveals
the reason or origin of completely everything. Reality of all-inclusive
beginnings shows that the underlying driver of suffering is karma and
upsetting feelings. Karma signifies 'action' and klesha signifies
'mental contamination' or 'mental toxin.' If we don't comprehend the
Buddha's lessons, we would think some outside reason causes all
satisfaction and suffering. We may imagine that bliss and experience
originate from the environment or the divine beings and that
everything that happens starts from some source outside of our
control.
If this is what we accept, it will become hard, probably impossible, to

dispose of torment and its causes. Then again, when we understand
that suffering is a result of what we have done, that is, a
consequence of our activities; disposing of suffering becomes easy.
When we know about how suffering happens, at that point, we can
start to expel the reasons for misery. First, we should understand
that what we experience isn't subject to outer powers, yet on what
we have done already. This is the comprehension of karma. Karma
produces afflictions and is driven by the upsetting feelings. The term
'contamination' alludes essentially to our negative inspiration and
negative considerations that produce negative activities.
THE THIRD TRUTH: NIRODHA

The third truth is the suspension of our sufferings, which the reasons
for karma and the upsetting feelings can be expelled. We have
command over afflictions in light of the fact that karma and the
upsetting feelings occur inside us: we make them, we experience
them.
Therefore, we don't have to rely upon any other person to evacuate

the reason for affliction. The reality of the associated beginning is
that in the event that we do unvirtuous activities, we are making
suffering. It likewise implies that if we desert unvirtuous activities, we
expel the plausibility of encountering enduring later on. What we
experience is totally in our grasp.
Along these lines, the Buddha has said that we should surrender the
reasons for karma and upsetting feelings. Righteous activities bring
about joy, and unvirtuous activities bring about the affliction. This
thought isn't especially simple to get a handle because we can't see
the entire procedure occur from start to finish.
Our Actions: Initiating Karma
There are three sorts of activities: mental, verbal, and physical.

These are subdivided into righteous and unvirtuous physical
activities, ethical and unvirtuous verbal activities, and idealistic and
unvirtuous mental activities. In the event that we surrender the three
sorts of unvirtuous activities, at that point, our activities become
naturally righteous. There are three unvirtuous physical activities: the
hurting of life, unfortunate sexual behavior, and taking. The
aftereffects of these three unvirtuous activities can be watched right
away.
The Role of Karma: Experience and Conditioning
There are two principal parts of karma: one identified with

experience and one identified with conditioning. The karma
identifying with experience has just been talked about. Through
unvirtuous physical activities, we will encounter issues and misery. In
like manner, through unvirtuous discourse, for example, lying, we will
encounter despondency and distress. With an unvirtuous
perspective, we will likewise encounter despondency as was
exhibited by the case of having a forceful mentality. The entirety of
this is identified with the understanding that any unvirtuous
movement produces misery and agony. The second part of karma
identifies with molding.
By acting unvirtuously with our body, discourse, or brain, we

habituate ourselves to a specific style of conduct. Unvirtuous
physical or verbal practices make the propensity for this sort of
conduct. For instance, each time one kills, one is adapted to kill once
more. On the off chance that one lies, that expands the propensity
for lying. A forceful personality conditions one's psyche, so one turns
out to be increasingly forceful. In our later lives, that molding will
forge ahead so we will be renewed with an extraordinary propensity
to slaughter, to lie, to take part in sexual offense, etc. These are the
two viewpoints of karma. One is the immediate result of a
demonstration, and the other is the molding that makes a propensity
to participate in the conduct of that sort. Through these two
perspectives, karma delivers all satisfaction and enduring throughout
everyday life. Even though we may perceive that unvirtuous karma
offers to ascend to anguish and high-minded karma offers to ascend
to bliss, it is difficult for us to surrender unvirtuous activities and
practice upright activities because the upsetting feelings practice a
ground-breaking effect on us. We understand that enduring is
brought about by unvirtuous karma. However, we can't surrender the
karma itself. We have to surrender the upsetting feelings since they
are the base of unvirtuous activities. To surrender the upsetting
feelings intends to surrender unvirtuous activities of body, (for
example, murdering, taking, and sexual unfortunate behavior), the
unvirtuous activities of discourse, (for example, lying, defame and
hurtful and pointless discourse), and the unvirtuous parts of brain,
(for example, hostility, connection, or obliviousness). Simply needing
to surrender the upsetting feelings doesn't expel them.
Notwithstanding, the Buddha in his incredible thoughtfulness and

astuteness has given us an exceptionally dexterous approach to
wipe out the very foundation of all the upsetting feelings through the
assessment of the faith in the presence of a sense of self or a self.
The False Belief in a Self
We can, only with significant effort, comprehend this confidence in a

self since it is deeply seated in our mind. However, if we take a look
at this self that we trust in, we will find that oneself doesn't exist. At
that point, with the cautious assessment, we will have the option to
see through this deception in a self. At the point when this is done,
the upsetting feelings are lessened, and with the end of confidence
in self, negative karma is likewise wiped out.
This confidence in a self is a mixed-up discernment. It's a

hallucination. For instance, if one has a flower and were to
investigate one hundred individuals about it, they would all reach a
similar resolution that it is for sure a flower. One could be almost
certain that it is a flower. However, on the off chance that one asked
an individual, 'Is this me'' he would state, 'No, it's you.' A subsequent
individual would state, 'It's you.' One would wind up with one
hundred people who state its 'you' and oneself would consider it as
'me.' So, one's self isn't undeniable through target implies. We will, in
general, consider 'me' a certain something, as solidarity. At the point
when we look at what we consider as ourselves, we discover it is
comprised of a wide range of segments: the different pieces of the
body, the various organs, and the various components. There are
such a significant number of them, yet we have this sentiment of a
solitary thing, which is 'me.'
Through the disposal of the possibility of 'I,' we can destroy the

upsetting feelings or debasements. When the upsetting feelings are
gone, at that point, the negative karma which is established in the
upsetting feelings will stop. When the negative karma stops,
enduring will never again occur. This is the reason Buddha said that
the foundation of enduring should be surrendered.
The initial two truths might be summarized with two explanations:

One ought to know about and recognize what suffering is. One
should surrender the root of affliction. When we perceive what
suffering truly is, at that point, we start by evaluating its causes. We
do this by halting unvirtuous activities that make one suffer. To stop
these unvirtuous exercises, we dispose of them at their root, which is
the upsetting feelings and different unfortunate demeanors.
To destroy the upsetting feelings, we have to expel their hearts,

which is simply the confidence in a. On the off chance that we do
that, at that point, we will, in the long run, come to understand the
astuteness of non-self. By understanding the nonappearance of a
self, we never again make the upsetting feelings and awful activities
and finish that entire procedure. This is profoundly conceivable to
accomplish; along these lines, there is the third honorable truth, the
reality of suspension. The very embodiment and nature of
suspension is harmony.
In some cases, individuals consider Buddhahood as far as splendid

experiences or something awesome. The harmony we acquire from
the suspension of everything unfortunate is the most profound joy,
delight, and prosperity. Its very nature is enduring as opposed to
common satisfaction, which is fulfilling for a period, however, then
changes. In differentiate, this extreme freedom and omniscience is a
profoundly moving harmony. Inside that harmony, every one of the
forces of freedom and knowledge is created. It is an authoritative
discharge from both miseries, and its impact is a conclusive
discharge from the upsetting feelings, which are the reason for
torment.
There are four fundamental characteristics of the process of

cessation
• First, it is the end of affliction.

• Second, it is harmony.
• Third, it is the most profound freedom and wisdom.
• Fourth, it is an authoritative discharge from cyclic presence or
samsara.
Cessation of suffering is a result of trying out the way that was

shown to us by the Perfect One, the Buddha. The genuine idea of
that way is the point of the fourth truth.
THE FOURTH NOBLE TRUTH

The fourth truth is known as the truth of the path on the grounds
that the way drives us to a definitive objective. We do this bit by bit,
stage by stage, continuously finishing our voyage. The Buddha's
teachings are known as 'the dharma,' and the image of these
lessons is the wheel that you see on the tops of sanctuaries and
religious communities.
This is the image of the Enlightened One's lessons. For example, if
you go to Samye Ling, you will see on the top of the sanctuary the
wheel of the dharma bolstered by two deer.
Why A wheel?
Wheels take you on a journey to a certain place, and the dharma

wheel is the way that takes us to the absolute best spot along the
best street. This wheel of the Buddha's instructing has eight spokes
because the way that we pursue as Buddhists have eight significant
perspectives known as 'the eight-overlap way of understood
creatures' or 'the honorable eight-overlay way.' We have to pursue
this eight-crease way, and, basically, we recognize what this way is
and how to rehearse in this way. These eight viewpoints to the
honorable eight-overlap way can be gathered into three regions:
unrivaled lead, predominant focus, and prevalent insight, which
make up seven of the eight spokes with the eighth talked, unrivaled
exertion which is the quality that supports the other seven.
Predominant exertion is required for accomplishing the right lead, the
right focus, and the advancement of right wisdom.
NOBLE EIGHTFOLD PATH
A – Superior Concentration 1. Right Meditation: dharma, it is most
At the point when we practice the critical to settle our brain. We are
individuals, and we have this extremely valuable human presence
with a great workforce of knowledge. Utilizing that insight, we can,
for example, see our considerations, inspect them, and dissect our
reasoning procedure so we can figure out what are great musings
and what are terrible contemplations. After looking into the mind, we
can see that there are a lot more terrible contemplations than nice
ones, which is also true with our emotions.
We find that occasionally, we are cheerful, some of the time we are

dismal, and here and there we are concerned; however, on the off
chance that we look cautiously, we will most likely find that the more
joyful minutes are rarer than those of affliction and stress. To move
the parity, so our contemplations are increasingly positive and more
joyful, we have to accomplish something, and this is the place
samadhi or concentrated meditation comes in because samadhi is
the root for figuring out how to unwind.
At the point when our brain is loose, we are more joyful, and we are
increasingly upbeat. The word 'samadhi' signifies 'deep absorption.'
If we can figure out how to accomplish samadhi, then regardless of
whether we apply this samadhi to common exercises, it will profit us
incredibly. When we are absorbed with our work, all things will go
well, and we will discover more bliss and joy in our common
exercises. Obviously, on the off chance that we can utilize samadhi
for dharma, at that point, it will realize great outcomes throughout our
life. A few people may have been rehearsing dharma for certain
years and might feel they have accomplished barely any outcomes
from the training and think, 'Considerably after so long that I have
been ruminating, there isn't a lot to appear for it. My brain is as yet
not steady.' This reasoning shows us the genuine need to figure out
how to create samadhi or fixation so that samadhi turns into an
extraordinary help for our contemplation. Regardless of what time we
can provide for contemplation, that time is very well-spent. Regularly
on the off chance that we do an hour of contemplation, it doesn't
mean we did one hour of immaculate samadhi. Or maybe it
presumably implies we had a half-hour drawn in with a lot of
considerations and 30 minutes of what we could call a great sitting of
which around 15 minutes of this was great samadhi. So it is
extremely critical to figure out how to contemplate appropriately, so
our time thinking is generally productive.
2. Right Mindfulness: This is how we accomplish a strong focus:

this is why the second factor is fundamental. It is through
mindfulness that we will have the option to accomplish samadhi. At
the point when we are mindful, we are exceptionally clear about
what's going on in our reflection. Likewise, between our reflection
sessions, we shouldn't lose the string of meditation, so we ought to
with care convey this intensity of the meditation into our day by day
life. Our mind should be entirely steady, it should be clear, and it
should be the most grounded mind with the goal that we can
accomplish the most noteworthy samadhi.
Mindfulness is very clear; however, if there isn't sufficient power to

the practice, it won't be compelling. For there to be an adjustment in
our post-meditation conduct, we have to have care and mindfulness.
Without this lucidity of mindfulness and the quality of care, we won't
perceive the inconspicuous musings that keep our samadhi from
creating. With these unpretentious contemplations, we become
acquainted with a shallow sort of reflection that will shield us from
advancing. Clear and solid care, in any case, will enable us to
perceive the deterrent of these unpretentious musings. In this way,
solid and clear care is significant.
B – Superior Wisdom
Regularly when we talk about wisdom in Buddhism, we discuss the

knowledge that originates from study, examination, or contemplation.
Reading a wide range of Buddhist books will build up a particular
sort of knowledge. However, this intelligence is never cutting-edge
enough to lead us to edification or Buddhahood. In this way,
astuteness got from books, and thinking about these lessons is
constrained. To create better intelligence that will permit us to
become illuminated must be acquired through reflection. So far, we
have talked about the astounding preparing that creates the right
samadhi and the right care. Presently we need the most astounding
preparing to create the right expectation and right view. 3. Right
Intention: Through our reflection, the
acknowledgment of the genuine idea of reality will become evident.

While meditating, we have an immediate familiarity with the real
world; we may ponder, 'is this it,' ‘Is this not it.' We will have a wide
range of inconspicuous considerations, and we have to affirm the
precision, the rightness of the reflection that we are accomplishing.
With time and with the correct guidance, we will pick up certainty and
come to comprehend what in reflection is the best, the most
noteworthy perspective on the genuine idea of marvels. There will be
certainty and conviction in our conviction because of primordial
wisdom.
The advancement of insight at this stage is known as 'the absolute

best philosophical view.' After achieving this condition of jnana, our
post-meditation sessions will contain intelligence about the
relationship of traditional reality, which enables us to develop the
absolute best aim. These two together make the absolute best
shrewdness: one applies to the profundity of reflection and the other
to the postmeditation state. So, we have to build up these and
endeavor entire heartedly to develop these two pearls of wisdom.
4. Right View: There are numerous degrees of the Buddha's

lessons every which has its particular manner of portraying what the
most elevated perspective on the truth is. There are the Theravada
lessons, the Mahayana lessons, the Vajrayana lessons, and the
Mahamudra lessons.
C – Superior Conduct
We certainly need to contemplate to prepare our psyche. In any

case, the preparation of contemplation needs the help of the right
direction. The significance of right direct isn't fundamentally for
reflection; however, to an incredible remainder, our association with
the remainder of the world. The way delineates the significance of
the right direction that it has three parts of its own. While astuteness
and reflection concern developing the best comprehension of our
brain, right lead concerns the activities of body and discourse and
our interrelation with different creatures around us. It would be an
error to think that the brain is the primary concern to take a shot at
and what we do with our body and discourse doesn't make a
difference much. What we do with our body and discourse is
significant, and that is the thing that the last three ways of the eight-
overlap way concern themselves. There are many, numerous
methods for clarifying right direct. However, the eight-overlap way
does it through the right discourse, right activity, and right
employment.
5. Right Speech: Speaking is imperative to us. For example, we

can't see someone else's brain, so we judge and made a decision by
conduct and discourse. Discourse can likewise be ground-breaking.
Regardless of whether we are tending to 100 or 1,000 individuals, on
the off chance that the discourse is great and useful, at that point
100 or 1,000 individuals will be profited; yet in the event that the
discourse is unsafe, at that point it can hurt 100 or 1000 individuals,
which is significantly more than we can do physically.
So we have to have the right discourse, yet we should prepare in the

absolute best discourse with the goal that when we talk, we
comprehend what our discourse is doing. Is it hurting' Is it profiting'
What procedures would we be able to use to build up this most
astounding discourse' We can say supplications, for example,
'Extraordinary Vajradhara, Tilopa, Naropa, Gampopa' and we can
present mantras like“Om Mani Pedme Hung”. These petitions and
mantras tell us the best way to express musings, which are most
honorable, valuable, unadulterated, and great. Some portion of our
dharma practice is the investigation, the discussing of writings,
supplications, and mantras, which realizes the very great preparing
of the best of discourse. These exercises sow the seeds for the great
and right things in our mind, which will a short time later become the
reason for the outflow of what will profit ourselves as well as other
people. This is maybe significantly more significant today than it was
in the past in light of the fact that we have such ground-breaking
methods for correspondence. With the phone, we can contact
individuals everywhere throughout the world. With the Internet and
faxes, the intensity of discourse is extremely significant, so there is
much more motivation to be careful, mindful, and cautious about how
we utilize this colossal intensity of correspondence and discourse.
We ought to consistently know about its capability to either profit or
to hurt others. In this way, preparing in the right discourse is the first
of the three ways of right lead.
6. Right Action: In our bustling lives, we have to accomplish a wide

range of things, and all that we do has an outcome to other people
and ourselves. So, preparing to take part in the absolute best
activities is to do what won't just carry advantage to oneself yet to
other people. With an astounding inspiration, we do amazing
activities that advantage ourselves as well as other people. We have
to break down the nature of activities subsequently and to have the
option to perceive between what is correct and what's going on.
7. Right Livelihood: Firmly direction is having the right implies our

activity, yet in addition, all our fundamental day by day exercises that
we do to have nourishment, garments, a rooftop over our head, etc.
Since we do this for quite a while and on the grounds that it includes
by its very nature our discourse and our physical activities, we have
to realize what is a right and what is a negative work that carries
mischief to other people. We need, obviously, to quit any pretense of
anything that damages others and to embrace a job that is valuable
either straightforwardly or in a roundabout way for other people and
us.
8. Right Effort: This takes us back to the previously discussed

wheel of dharma 'samadhi' that gets during that time talked about
mindfulness. These characteristics won't drop without anyone else's
input except if there is the best exertion applied to bring these
characteristics out. The following three spokes of insight, right view,
and right pondered one day independent from anyone else without a
lot of handy, wise, diligent work. At that point, the last three spokes
of right lead, right discourse, and right occupation additionally need a
lot of exertion for these qualities to come to fruition. So this eighth
talked, best exertion or ingenuity, is a help for the various spokes.
We could state that there are two kinds of exertion. In Tibetan, the
word for 'exertion' (tsultrim) has the thought of happiness and
eagerness, while in English, 'exertion' has the idea of drudgery. So
there are two sorts of associated with the right job. Obviously,
occupation exertion. One is a swaying kind of exertion in which we
bounce into something, and afterward, when it turns out to be
increasingly troublesome, we slack off, and the other is a consistent,
steady kind of exertion. The main kind is more with what we partner
with 'eagerness, ' and the other is progressively steady and the
absolute best help for the other seven spokes.
KARMA
As indicated by the British savant Alan Watts, Karma in Buddhist and
Hindu way of thinking shows "The related origin of the considerable
number of structures and periods of life." You can't just credit an
Eastern way of thinking to a Western perspective without having a
nearby take a gander at its cause. You need to think about that
Karma is a piece of a greater roundabout, profound picture. It
includes rebirth and realizing that everything is associated. Western
thought doesn't give space for us to imagine that we are the texture
of the universe. Be that as it may, we are.
Buddhism instructs us that we are not minor, unimportant bits on a

desolate little planet. We are, in certainty, a piece of everything
around us, and everything that happens is occurring as it should. It
isn't dependent upon us to control our general surroundings. We
need to control what is inside ourselves, and this way, we become
some portion of everything.
Karma includes the possibility of congruity with a pattern. Individuals

search for designs all over the place. It is a piece of our
characteristic make-up and a central explanation behind the
endurance of our species. At the point when history rehashes itself, it
will, in general, do as such with great karma or terrible karma. Karma
rises above numerous cycles of life, so you won't receive the
rewards of what you sow in this lifetime.
Karma isn't a momentary reward framework. It is a lot of qualities

that are intended to encourage all of us to improve. The greater
individuals do, the greater will happen to it. You shouldn't be in it for
yourself, yet for the development of more noteworthy benefits. The
individuals on the planet will continue evolving. They will travel every
which way. Be that as it may, the more individuals cling to the
lessons of karma, the better the world will become for everybody.
Consider a war that has been continuing for a considerable length of
time or hundreds of years. The individuals battling the war today are
not the individuals who began the war. On the off chance that you
think negative musings and perform damaging activities, the karmic
cycle of antagonism and decimation will proceed. Individuals need to
settle on a cognizant choice to change dangerous examples of
conduct. They have to spread cherishing consideration and sincere
goals to break the unlimited cycles of war. It requires more significant
levels of reasoning and comparable profound qualities. Everybody
needs to make an individual commitment to achieve the undertaking
of realizing harmony known to humanity.
Karma directs; in case you plant an oak seed, an oak will develop.
The oak will deliver oak seeds, and the cycle of development will
proceed. In the event that you plant a spoiled seed, nothing will
develop. That is karma.
Karma as activity and response: if we show goodness, we will

procure goodness.
Karma is the all-inclusive standard of circumstances and logical

results. Our activities, both great and awful, return to us later on,
helping us to gain from life's exercises and become better
individuals. In religions that incorporate resurrection, karma reaches
out through one's present life and all past and future lives also.
Karma, in itself, is basic energy. One individual tosses out energy

through considerations, words, and activities, and it returns, in time,
through other individuals. Karma is the best educator, compelling
individuals to confront the outcomes of their behavior and along
these lines improve and refine their conduct, or endure in the event
that they don't. Indeed, even brutal karma, when looked in insight,
can be the best flash for profound development. The triumph of
karma lies in clever activity and dispassionate reaction.
Supporting any activity, with the case, "I am doing it," is karma.
Affirming any activity ties karma, and then, the binding karma
supports the action with the conviction 'I am the practitioner.' In the
event that you realize that you are not the practitioner and know
about who the genuine practitioner is, 'I am not the practitioner' and
'who is the practitioner' at that point, the activity won't have any help,
and the karma will be shed.
Types of Karma
Karma is primarily of four kinds:
Sanchita Karma meaning Collective Actions
Sanchita Karma is the huge store of heaped up Karma amassed in

the first and in all different past births but then to be settled. It is the
total entirety of yet inconspicuous Karmas submitted during endless
past presences. This is your all-out infinite obligation. It is standing
by to be satisfied with your future births. So except if and until the
Sanchita Karma of a Soul is focused, it continues birthing in new
physical bodies, to deplete its equalization Sanchita Karma.
Praarabdha Karma meaning Actions in Motion
That segment of the Sanchita Karma bound to impact human life in

one, or the present manifestation is called Praarabdha. As such,
Praarabdha Karma is a Karmic Template (of that part of Sanchita
Karma) that is ready enough to be skilled by you, and it is allowed for
this lifetime for you to chip away at. On the off chance that you work
down your obligation in this lifetime, at that point, increasingly past
obligations will surface to be dealt with. Also, that much Sanchita
Karma gets broke down.
Jyotish, Vedic Astrology, and some other valid techniques for

Astrology, at its ideal, can uncover just the Praarabdha Karma. Along
these lines, the Natal Horoscope is the Blue Print of the Karmic
Energy Patterns of the Praarabdha Karma as it were.
Kriyamana Karma meaning Actions Being made
Kriyamana Karma is an everyday practice: momentary Karma made

in this lifetime and that we make in our lives in light of our free
activities. It alludes to those who are presently before us to choose
or follow up on. This adds to our Future Karma in a major way. They
can likewise be worked off right away.
While some Kriyamana Karmas prove to be fruitful in the present life,

others are put away for getting a charge out of in future births.
Therefore, the Kriyamana Karma is ordered into two
subclassifications: Arabdha Karma – actually, 'started, attempted;'
the Karma that is 'growing'- and Anarabdha Karma – 'not initiated;
lethargic' or 'The Seed Karma.' A model: two people commit a
burglary, and one of them gets captured – Arabdha Karma – and the
other one escaped – Anarabdha Karma. The criminal who got
captured quickly begins to feel the impact of the reason or the
response to his activity; he gets captured
furthermore, goes to prison. The other burglar, who got away, should
understanding, in this life or a future one, the impact of this
illegitimate activity.
Aagami Karma (Future Karma)
This type of karma is a sort of map, because of the benefits and

negative marks of the present activities of your present birth. As
such, it is the segment of Karma that is made in light of the activities
in the present life, and that will be included in your Sanchita Karma.
In the event that you neglect to work off your obligation, at that point,
more obligations are included to Sanchita Karma, and they become
more Karmic Seeds and are served to you in progressively future
lives.
12 LESSSONS OF KARMA
Sometimes these are called "Laws," which is frequently utilized for
the absence of a proper interpretation. The 12 Lessons of Karma are
not laws. They are increasingly similar to exercises. They are
constituents or connections in the roundabout chain life.
The laws are intended to instruct you to make the important changes
inside yourself. To show you a way of good karma and free yourself
from awful karma. On the off chance that your general surroundings
are confusion, it is because there is disarray inside yourself. When
you find a sense of contentment with yourself, you can find a sense
of contentment with the world.
1. The Great Lesson: Whatever we put into the universe will return
to us.
2. The Lesson of Creation: Life doesn't occur independently from
anyone else; we need to get it going. 3. The Lesson of Humility:
We should something before we can transform it. acknowledge 4.
The Lesson of Growth: By evolving transform.
ourselves, we 5. The Lesson of Responsibility: We are liable for
what occurs in our lives.
6. The Lesson of Connection: The past, the present, and what's to
come, are altogether associated.
7. The Lesson of Focus: We can't consider two unique things
simultaneously.
8. The Lesson of Giving and Hospitality: Our conduct should
coordinate our considerations and activities. 9. The Lesson of Here
and Now: We can't be available on the off chance that we are
looking in reverse.
10. The Lesson of Change: History rehashes itself until we gain
from it and change our way.
11. The Lesson of Patience and Reward: The most significant
prizes require persistence and consistency. 12. The Lesson of
Significance and Inspiration: Prizes are a consequence of the
exertion and vitality we put into it.
At the point when awful things transpire, we shouldn't consider them

as our punishment or terrible karma. Karmic equity is an open door
for us to become familiar with an exercise and make the important
changes to break the cycle. You should show your wants and
dispose of all dreary and negative energy. Changing our karma is a
slow procedure, and what we do today will change our future lives.
Notwithstanding whether you put stock in karma and rebirth or not,
there are some significant exercises to be gained from these
lessons. It is well-known that a ton of the enduring in this word is an
immediate consequence of inaction. Karma instructs us to act and to
do. We have to begin thinking, acting, and doing great.
PRACTICAL USES OF KARMA IN LIFE

Forgiveness
Forgiveness is essential to carrying on with the existence of positive

Karma. At the point when you consider Karma something fortunate
or unfortunate, you overlook the main issue. In truth, all experience
is sure Karma because in any event, when you experience brutal or
negative conditions, you are really discharging the requirement for
those conditions to happen.
You may have bothersome encounters due to past Karma. This

inestimable obligation must be paid once the exercises are found out
and encounters have been completely handled. Absolution can be
an integral asset for achieving this discharge. To begin with, you
should figure out how to excuse others. At the point when somebody
treats you terribly, attempt to consider them to be the detachment of
Karma instead of as a foe. This isn't to imply that you enable others
to hurt you, yet it is to state that you don't enable yourself to convey
the heaviness of the activity.
Separation
Separation is frequently hard, and it’s a tremendous advance on the

way to Enlightenment by and large. As you approach attempting to
spread and show great Karma, it's imperative to remember that you
are not the practitioner. You are an observer of yourself. In this way,
it is significant for you to attempt to act without connection. The
endowment of this expertise is that it liberates you up to be
unconstrained. Your mind will carry out its responsibility of thinking
about every one of the potential outcomes and prowling threats of
either course. You'll have all the typical inward exchange and
concerns.
Notwithstanding, you are not your psyche. From this point of view,
you as of now have a thought of what direction is the correct way,
and regardless of whether you don't have the foggiest idea about the
result, you know what direction you need to go. This originates from
sense and a more profound instinct.
Your connection to the basic leadership procedure and recognizable

proof with the helpless inner self is the thing that opens the entryway
for undesired Karma. Separation from this and growing genuine trust
in yourself and the Universe will consistently lead you "to one side"
way. In any event, when things appear to be troublesome, it will be
the "right" way. Separation has a great deal to do with confidence,
and you'll get more remote by collaborating with the Universe in
confidence, rather than dread.
Give What You Want
Giving is significant when focusing on Karma since it's a route for

you to partake in the "positive" finish of the activity. Here, "positive" is
implied as a logical term, as in an attractive "positive" post. Typically,
individuals consider Karma to be something you're getting from past
activities, and this is exact in the now. Be that as it may, you can
make better Karma for yourself pushing ahead by being a gift and
power for good in other's lives.
In case you're attempting to fix something in your very own Karmic

pool, now and then it's great to give or share what you need. For
example, suppose you're experiencing some relationship issues, and
your companion or partner "incidentally" comes to you for counsel on
an individual of enthusiasm for their life. You may normally need to
talk down on affection, connections, and vent your disappointment.
Be that as it may, you're frantic or harmed. What you need is a
superior relationship in your life. So, the "Karma fix" prescribed here
is support, motivate, and offer intelligence from your life, with the
plan of helping that individual locate the sort of relationship they
need.
In doing such, you are creating characteristics that enable Karma to

be changed in your life:
Welcome the Lessons
As a developing individual, you're here on earth to learn. In all

honesty, a large number of life's issues can be fathomed by just
halting to welcome the exercise in them. Since this is a center factor
of Karma, you can make better encounters for yourself by really
valuing the wisdom you gain from them. For something terrible
occurs in your life, some straightforward move into consideration is
everything necessary to change that occurrence into something
better.
example, when of the time, a
Enable yourself to lament for a minute, yet place more consideration

on what you've picked up from experience. In any event, with
regards to something as bleak as death, attempt to put more
consideration on the favors of the individual and the more joyful
feelings of the past. This will, without a doubt, enable you to feel
much improved and open you to a higher understanding of the
experience. It isn't to downplay the difficult occasions, yet to choose
what you need for your Self.
In the event that your actual expectation is to give yourself joy and
love, at that point, those must turn into the primary "hues" through
which you see life. At last, the external universe is here to serve your
internal being in development, love, and wellbeing. Indeed, even the
awful stuff is genuinely intended to instruct or assist you with
something. Have a go at seeing things from this point of view by
asking yourself: "What is there for me to pick up?" or "What have I
learned through this?" Sometimes this is sufficient to change even
the hardest encounters into Karmic favors.
Cognizant Choices
Everybody is attempting to turn into a progressively self-aware
being, even those that don't have a clue where their way is driving
them. Generally, this includes the straightforward procedure of giving
more consideration at the time. At the point when you set aside the
effort to stop and consider what you are doing, with mindfulness on
your internal identity, body, vitality, and feeling, you can settle on an
increasingly educated choice on what your next game-plan ought to
be.
You may feel like you don't generally have the opportunity to stop,
breath, and permit; however, with some training and ability, you truly
can discover it. Generally, what is required is care. For whatever
length of time that you are continually picking what you feel is best
for yourself as well as other people, at that point, you will thus deliver
great Karma. Steer individuals that you accept are inspiration.
away from circumstances or
dangerous, and push toward
Indeed, even in the figure, a choice can have an enthusiastic part:

Trust that, research that, and regard that. You will find that it gets
simpler and simpler to live with along these lines of reasoning. In
doing as such, your Karma will make itself known and help, as
indicated by your endeavors.
Experience the Process
You can simply discover approaches to keep up your sharpness

through the hard exercises of Karma. The more you inactively
enable things to unfurl in your life, the more certain exercises will
keep on appearing. This isn't coincidentally. It means you're not
gaining from them. Remain alert and mindful. Notice the little
likenesses in your common Karmic scenes.
Intentionally look for comprehension, and the Universe will give it to

end your misery. For example, if you see that you persistently end up
in awful monetary circumstances, set aside some effort to focus on
how it occurs. Try not to flounder away in the wretchedness of
another fouled business choice. Start from the earliest starting point,
the motivation itself. Notice what musings and emotions come to
fruition. Watch your best courses of action, the sort of individuals and
vitality you accumulate to support you, and your arranging procedure
and execution. Become a functioning observer of each part. This
doesn't need to be a tiresome assignment: Simply focus. Your
consideration and resulting musings are, indeed, the procedure of
processing. When you have completely processed the exercise from
an encounter, your life can get rid of the need to rehash it.
Make the Most of Circumstances
You've most likely heard the expression, "When life gives you
lemons, make lemonade." This is a basic exercise for how to
manage Karma, and once in a while, it is even the purpose of Karmic
encounters. It is imperative to find out ways in which you can enable
change to happen in your life.
At the point when awful things occur, there are times when the very
motivation behind the experience is to add solidarity to your life in a
specific bearing. Perhaps conditions will come later on where you
should be stronger, more astute, "tough," and prepared. Your present
experience may contain a present for future strengthening. From this
point of view of continually looking forward, you can all the more
likely handle the negatives of your present. Take from the experience
what is helpful and use it. This straightforward activity can, in a split
second, transform what appears terrible Karma into a gift.
Wash Off
Some of the time, this can affect your Karma. Similarly, as your
home requires a full cleaning a couple of times each year, so does
your life. Set aside some work to get out your additional stuff. Wash
down yourself of undesirable garbage that you amass in your
psyche, body, space, and time. Do some delicate detoxing a couple
of times each year, ideally with regular changes. These purging
practices are proposed to evacuate block and negative energy.
Other than being a decent practice when all is said in done, its
Karmic advantage originates from the expectation of lucidity and
virtue. Because of purifying, you will make a considerate domain for
good Karma to stream into your life.
Spread Good Vibes
While experiencing your everyday exercises, calmly, and easily

convey love and harmony to each living thing you experience.
Regardless of what you do, venture musings of adoration inside the
movement. On the off chance that you are remaining in line at the
market, rather than being eager, have a go at sending affection to
each individual before you. Envision the warm light of affection
originating from your heart base to each one of those on you. If you
experience a person or thing that is bothersome, convey much
greater inspiration as a balance. At the point when you pass a bug
on your way or a plant, convey a quiet message of affection,
realizing that you and it are a piece of the one all-inclusive
experience of life.
Be Grateful to God
Building up an association with the Divine is a significant piece of the

way to Transcendence and self-development. Having an
otherworldly existence based on your personal preference is solid
and even fundamental on certain levels to completely get a life.
Concerning Karma, it is valuable to show appreciation toward the
Universe and to build up a demeanor of administration. By being
appreciative and continually trying to serve more prominent benefit,
you will normally put yourself inside the progression of participation
and congeniality inside the Universe. At the point when you go about
as a specialist of general great, beneficial things occur. Along these
lines, you pull in great Karma through your dedication to the Divine.
NIRVANA
The term Nirvana in Buddhism is mostly used to show the definitive
spiritual objective of accomplishing a condition of enlightenment
which discharges one from the cycle of rebirth. The term alludes to
the dousing of three flames inside oneself, every one of which
speaks to ravenousness, disdain, and daydream, with the goal that
one can arrive settled and profound satisfaction. Present-day
elucidations recommend a "nirvana in this life" is conceivable reliant
on a changed condition of the character described by empathy,
harmony, profound otherworldly delight, and a nonappearance of
negative mental states and feelings, for example, question, stress,
tension, and dread.
HOW TO ATTAIN NIRVANA

The Four Truths are the main teachings of Buddhism and furnish an
arrangement to manage the entirety of the suffering that people face.
These certainties express that life is loaded up with various kinds of
torment; enduring has a reason and an end, and you arrive at
Nirvana when you end this anguish. The Noble Eightfold Path
diagrams mean you should take to accomplish Nirvana in your life.
The Four Noble Truths depict the ailment in the human experience,
and the Noble Eightfold Path is the remedy that gives recuperating.
Understanding the facts and venturing to every part of the way will
prompt harmony and joy throughout everyday life.
A – Follow the Noble Eight-Fold Path

1
Always meditate. Reflection is the way to altering how your

perspective functions and will enable you to venture to every part of
the way to nirvana. It ought to be a piece of your regular day to day
existence. While you can figure out how to think about your own, an
instructor can help direct you and apply appropriate systems. You
can contemplate alone, yet it is useful to ponder with other
individuals and under the direction of an educator.
You can't venture to every part of the way without reflecting.
Contemplation will assist you with bettering get yourself and the
world.
Have the correct view. The Buddhist lessons (for example, The Four
Noble Truths) are the focal point that you see the world through. If
you can't acknowledge the lessons, you won't have the option to
pursue different strides in the way. The right view and the right
comprehension are the establishment of the way. Consider the to be
as it truly is and not as you might want for it to be. You look to
comprehend reality totally and through a goal focal point. This
expects you to inspect, study, and learn.
The Four Noble Truths are the premise of correct comprehension.

You should accept that those facts portray things as they truly seem
to be.
Nothing is immaculate or lasting. Contemplate circumstances as

opposed to embeddings your own emotions, wants, and concerns. 3
Have the right aims. Subscribe to building up a frame of mind that is

in line with your conviction framework. Go about as though all life is
equivalent and has the right to be treated with sympathy and love.
This applies to yourself and other people. Reject musings that are
narrow-minded, brutal, and derisive. Love and peacefulness ought to
ought to be the standard.
Show respect for every single living thing (for example, plants,
creatures, and individuals) paying little mind to their status. For
instance, you would treat an affluent individual and destitute
individual with similar regard. Individuals from all foundations, age
gatherings, races, ethnicity, monetary gatherings ought to be dealt
with similarly.
4
Express the correct words. The third step is the correct discourse.
When rehearsing the correct discourse, you don't lie, criticism, tattle,
or talk brutally. Rather you talk kind and honest words. Your words
ought to assert and inspire others. Realizing that when generally will
be quiet and keeping down your words is additionally significant.
Having the correct discourse is something you practice each day. 5
Have the correct activity. Your activities stream out of what is in your
heart and your psyche. Treat yourself and other individuals well. Do
not crush life or take. Carry on with a quiet life and help other
individuals live tranquil lives too. Be straightforward when you
manage other individuals. For instance, you would not delude or
deceive excel or get something that you need.
Your essence and activities should be sure and improve the lives of
other individuals and society.
6
Pick a correct Livelihood. Pick a calling that is in concurrence with

your convictions. Try not to have an occupation that damages other
individuals, includes slaughtering creatures or conning. Selling
weapons, medications, or working at a slaughterhouse are not
worthy occupations. Whatever calling you to pick, you should
complete it with honesty.
For instance, if you sell different kinds of stuff, you would not utilize
duplicity or misleads to get individuals to buy your item. 7
Practice the correct exertion. Placing genuine exertion into anything

that you do will prompt achievement. Free your psyche of negative
considerations and spotlight on positive reasoning. Have eagerness
for whatever you do (for example, school, vocation, kinships, side
interests, etc.). You need to reliably work on having positive musings
as this doesn't generally fall into place. This will set up your psyche
to rehearse care. The four precepts of right exertion are:
Avoid abhorrent and unwholesome states (arousing wants,
malevolence, stress, question, fretfulness) of from emerging Dispose
of shrewd and unwholesome states that have just emerged by
countering them with great contemplations, diverting your
thoughtfulness regarding something different, or going up against the
idea and exploring the wellspring of the idea.
Produce great and healthy states Keep up and impeccable the great
and healthy states
8
Practice Mindfulness. Care enables you to see reality and consider

things to be they truly are. The four establishments of mindfulness
are thought of as body, emotions, perspectives, and marvels. At the
point when you are careful, you live at the time and are available to
the whole experience. You center around your current circumstance,
not on the future or the past. Be mindful of your body, your
sentiments, your considerations, your thoughts, and everything
around you.
Living in the present liberates you want from your future and past.
Care likewise means being mindful of other individuals' sentiments,
feelings, and bodies.
9
Center your brain. Right fixation is the capacity to concentrate your

psyche on a solitary object and not to be occupied by outside
impacts. Experiencing different pieces of the way will permit you to
concentrate. Your mind will be engaged and not loaded up with
pressure and nervousness. You will have a decent association with
yourself and the world. Right focus enables you to see something
obviously and as it really may be.
Fixation is like care. In any case, when you concentrate, you don't
know about the entirety of the various sensations and emotions. For
instance, in case you are focusing on a test, you are just centered
around taking the test. In the event that you were rehearsing care
during the test, you would see how you felt taking the test, how
different individuals around you were acting, or how you were sitting
during the test.
B – Accomplishing Nirvana in Your Everyday Life

1
Work on Loving Kindness, which implies non-sentimental love,

friendliness. It is an inclination that originates from your heart, and it
must be developed and rehearsed. It is generally polished in five
phases. In case you are a learner, attempt to remain in each phase
for five minutes.
First Stage – Feel kindness for yourself. Concentrate on sentiments

of harmony, quietness, quality, and certainty. You can rehash the
expression "May I be well and glad." to yourself.
Second Stage – Think of a companion and everything that you like

about them. Rehash the expression, "May they be well; may they be
cheerful."
Third Stage – Think of somebody that you are nonpartisan about.

You don't care for them or abhorrence them. Think about the
individual's humanity and stretch out your sentiments of Metta to that
individual.
Fourth Stage – Think of somebody that you don't care for by any
stretch of the imagination. Rather than pondering why you don't care
for them and having disdainful musings, send your sentiments of
kindness to them.
Fifth Stage – In this last stage, think about everyone, including

yourself. Send kindness to those individuals, your city, your
neighborhood, your nation, and the whole world.
Practice Mindfulness of Breathing. This kind of intercession will

instruct you to think and center your considerations. Through this
intercession, you can figure out how to rehearse care, unwind, and
free yourself of tension. Locate a sitting position that is agreeable to
you. Your spine should be upstanding and loose. Your shoulders
ought to be loose and somewhat moved back and down. Bolster
your hands on a pad or in your lap. When you have your stance,
start experiencing the various stages. Each stage should keep going
for in any event for 5 minutes.
First Stage – Count from within Breath in, inhale out, (1) breath in,
inhale out (2), and so forth. After every breath, until you arrive at 10.
Begin once again once you have arrived at 10. Concentrate on the
impressions of taking in and out. Your mind will meander. Simply
take your considerations back to your relaxing.
Second Stage – Continue to take in cycles of 10, yet tally before you
breathe in this time (e.g.,1, take in, inhale out, 2, take in, inhale out,
3, and so on.). Concentrate on the sensations you have when you
are breathing in.
Third Stage – Breathe in and out without checking. Consider your

breathing as a ceaseless procedure rather than simply taking in and
breathing out.
Fourth Stage – Your center should now be in the impressions of your

breath as it enters and leaves your body. This might be your breath
disregarding your noses or your upper lip.
Certify and inspire others. A definitive objective of Buddhism is to

accomplish internal harmony and afterward share your involvement
in other individuals. Accomplishing nirvana isn't just for your
advantage, however, for the world also. It is significant for you to be
a wellspring of consolation and backing for other people. This is as
basic as giving somebody an embrace on the off chance that the
individual in question is feeling down. On the off chance that
somebody is critical to you or accomplishes something decent for
you, let the individual skill you feel. Tell individuals that you are
thankful for them and value them. On the off chance that somebody
is having a terrible day, give a listening ear.
Treat individuals with empathy. Your bliss is straightforwardly

identified with the satisfaction of other people. Showing sympathy
advances joy for all. You can rehearse empathy from various
perspectives:
• Switch your phone off when you are with loved ones.
• Look when somebody is conversing with you and tune in without
interfering.
• Volunteer in your locale.
• Open doors for other individuals.
Be compassionate towards individuals. For instance, if somebody is

disturbed, recognize, and attempt to comprehend why they are
vexed. Try to find out what you can do to help them out. Tune in and
show worry for their sentiments.
Be careful. At the point when you practice care, you focus on how
you think and feel right now. Care isn't just for contemplation;
however, for your consistent life too. For instance, you can be careful
as you eat, shower, or get wearing the morning. Start by picking one
action and afterward center around the sensations in your body and
your breathing as you do it.
If you need to careful while you are eating, focus on the taste,
surface, and smell of the nourishment as you eat it.
As you clean the plates, focus on the water’s temperature: how it

feels on your hand while cleaning, and how the water feels as you
flush the dishes.
Rather than tuning in to the music or the TV as you get wearing the
morning, prepare peacefully. Notice how you feel. Is it accurate to
say that you were worn out or all around rested when you woke up?
How do you feel as you put on garments or shower?
C – Exploring the Four Truths

1
Distinguish suffering.
Suffering is unavoidable and is a part of life. Dukkha is a reality that

all are enduring. Enduring is regularly used to depict things, for
example, ailment, maturing, mishaps, and physical and passionate
agony. However, Buddha considers desires (i.e., particularly
unfulfilled wants) and longings as enduring too. These two things are
viewed as the underlying foundations of suffering in light of the fact
that people are once in a while ever fulfilled or content. When one
wants is met, another craving is made. This is an endless loop.
Dukkha signifies, "what is hard to bear." Suffering is a huge range

and incorporates things that are extraordinary and little.
2
Decide the reason for anguish.
Want and numbness is the base of suffering. Your unfulfilled wants

are the most noticeably awful kind of affliction. Also, if you are
debilitated, you are suffering. While you are debilitated, you want to
be well. Your neglected want to be well is a more prominent type of
suffering than simply being wiped out. Whenever you want a thing,
opportunity, individual, or accomplishment that you can't have, you
are suffering.
The only things assured in life are growing old, being sick, and dying.
Your wants will never be fulfilled. When you accomplish or get

something that you need, you will start to want something different.
Your consistent longings shield you from accomplishing genuine
satisfaction.
3
End suffering in your life.
Every one of the four truths is a venturing stone. If all you are
experiencing and suffering comes from your wants, at that point, the
best way to end it is by never again to have desires. You should
accept that you don't need to endure and that you can stop the
enduring in your life. To end the suffering in your life, you should
change your observation and figure out how to control your wants.
Controlling your wants and longings will enable you to live with
opportunity and satisfaction.
4
Accomplish the end of suffering in your life.
The end of suffering can be accomplished by venturing to every part

of the Noble Eightfold Path. Three thoughts can summarize your way
to nirvana. To start with, you need to have the correct aims and
attitudes. Besides, you need to experience your correct expectations
in your regular day to day existence. Finally, you need to see
genuine reality and have the right convictions pretty much all things.
As you now know, the eightfold way can be sub-divided into three
classifications: insight (right view, right expectation), moral direct
(right discourse, right activity, right employment), and mental
development (right exertion, right care, right focus).
REBIRTH
According to the Buddha, we all will pass away in the end as a
section in the regular procedure of birth, mature age, and demise
and that we ought to consistently remember the fleetingness of life:
The existence that we as a whole appreciate and wish to hang on to.
To Buddhism, death isn't the end of life, it is simply the termination of

our body in this world, yet our soul will, in any case, remain and
search out through the need of connection, connection to another
body, and new life. Where they will be conceived is an aftereffect of
the past and the amassing of positive and negative activity, and the
resultant karma (circumstances and logical results) is a
consequence of one's past activities.
This would prompt the individual to be re-awakened in one of 6

domains, which are; paradise, people, Asura, hungry apparition,
creature, and hellfire. Domains, as per the seriousness of one's
karmic activities, Buddhists accept in any case, none of these spots
are perpetual, and one doesn't stay in wherever uncertainly.
Therefore, in Buddhism, life doesn't end; it simply goes on in
different structures that are the aftereffect of gathered karma.
Buddhism is a conviction that underlines the temporariness of lives,
including every one of those past the present life. In light of this, we
ought not to fear to pass as it will prompt resurrection.
The dread of death originated from the dread of the stop to be

existent and losing one's personality and a dependable balance on
the planet. We see our passing coming sometime before its
appearance, and we see fleetingness in the progressions we see
about us and to us in the appearance of maturing and the enduring
due to losing our childhood. When we were solid and lovely and as
we age, as we approach our last snapshots of life, we understand
how short-lived such an agreeable spot really was.
The idea of resurrection or rebirth has gotten increasingly prominent
in the west as of late because of the impact of Tibetan Buddhism.
Normally individuals worry about life past death was animated by the
thoughts contained in such methods of reasoning and convictions.
The incomparable point of Buddhism is to acquire nirvana or
illumination. This shows a condition of freedom or brightening from
the impediments of presence. It is the freedom from the push of
resurrection through incalculable lives here, and there the six
realities. It is gotten through the termination of want.
Nirvana is an express that is realistic in this life through the correct

yearning, immaculateness of life, and the disposal of narcissism.
This discontinuance of presence as we probably are aware of it, the
achievement of being, as particular from turning out to be. The
Buddha discusses it as unborn, un-began, uncreated, unformed,
standing out it from the conceived, started, made, and shaped the
extraordinary world. The individuals who have acquired the province
of Nirvana are called Buddhas. Gautama Siddhartha had acquired
this state and had become a Buddha at 35. Anyway, it is currently
accepted that it was simply after he had passed away that he arrived
at such a position of immaculate serenity since some buildup of
human pollution would keep on existing as long as his physical body
existed.
SIX REALMS OF REBIRTH

As indicated by Buddhism if a human doesn't acquire nirvana or
illumination, as it is known, the individual can't get away from the
cycle of death and resurrection and are unavoidably be reawakened
into the six potential states past this our present life, these being
altogether from the most elevated to least;
Paradise: In Buddhism, there are 37 unique degrees of paradise

where creatures experience harmony and durable satisfaction
without enduring in the radiant condition.
Human life: In Buddhism, we can be reawakened into human life
again and again, either well off or poor, delightful or not really, and
each state between and both as it is served up to us. Anything that
can occur, as is found in human life and society surrounding us as
we know about in the everyday human world in is a bunch of
conceivable outcomes. What we get is an aftereffect of our Karma of
what we have hauled with us from past presences and how it shows
in our impermanent present lives.
Asura: A profound territory of Demi-Gods, however, not the cheerful

state experienced by the divine beings in the sky over this state. The
Demi-Gods are overcome with desire, because not at all like people,
they can unmistakably observe the predominant circumstance of the
divine beings in the sky above them. They always contend and battle
with divine beings because of their disappointment with their wants
from others.
Hungry Ghost: This profound domain of the individuals who

submitted inordinate measures of abhorrence deeds and who are
fixated on discovering nourishment and drink which they can't
understand and subsequently stay unsatisfied and tormented by the
experience. They exhaust themselves in the consistent unprofitable
looking.
Creatures: This domain is obvious to people, and it is the place

where the spirits of people are renewed on the off chance that they
have executed creatures or have submitted a lot of other wickedness
acts. Animals don't have the opportunity that people would
understanding due to being a subject continually chased by people,
cultivated and utilized in cultivating, likewise as mammoths for
amusement.
Hell: This domain isn't obvious to people. It is where creatures

conceived there to experience a consistent condition of singing
agony, and the different sorts of hellfire domains peruse like an
assortment of terrible dungeons. Those with a lot of negative Karma
can stay in such places for ages of time.
The truth is, none of us can maintain a strategic distance from death
and if we are not free from the endless loop of death and
resurrection, we are destined to the unlimited cycles of life and
demise and its incomprehensible nature of misery, bliss and pity,
youth and maturing, wellbeing and ailment, agony and passing, all
since we are so joined to the presence in any case.
The Buddha asked us to get ready for death, to get ready for that
voyage by purifying the brain and not being so joined to things, to
have the option to give up and discharge ourselves for waiting be,
from expecting to have. Through this we won't endure to such an
extent as we go through the last phase of the present life, we can
give up, be appreciative for what we had yet not clasp to it, do
whatever it takes not to guarantee permanency and cause ourselves
to endure more than we have to. Along these lines, we can end the
cycle and leave perpetually, acquiring nirvana and discharge from
the cycle of death and resurrection.
YOGA
Since Swami Vivekananda first came up with yoga in the West
hundred years earlier, Yoga has become as American as a crusty
fruit-filled treat.
According to some research organized by the media, everyone

adores yoga; sixteen and a half million Americans practice it
normally, and twenty-five million others state they will attempt it this
year. On the off chance that you've been conscious and breathing air
in the twenty-first century, you definitely realize that this Hindu act of
wellbeing and spirituality has some time in the past proceeded
onward from the toe-ring set.
Yoga is American; it has graced the front of Time magazine twice,

obtained the endorsement of superstars like Madonna, Sting, and
Jennifer Aniston, and is as yet the go-to drift story for editors and
columnists, who produce at least eight yoga stories daily in the
English-speaking world. Practitioners pay as much as $3 billion
consistently on yoga classes, books, recordings, CDs, DVDs, mats,
attire, and different necessities.
As substantiated by New Age master Elliot Miller, "Yoga” is quickly

getting incorporated into such customarily common establishments
as state-funded training, social insurance, and the working
environment. Roman Catholics and mainline Protestants have
generally grasped it, and in the course of recent years, a Christian
Yoga development has been flourishing among evangelicals.
TYPES OF YOGA
Vinyasa Yoga
The famous Vinyasa Yoga is learned mostly in recreational centers.

The term "Vinyasa" literally denotes a relationship between breathing
and moving. The positions are commonly done in a sequence known
as "vinyasa stream." The smooth movements can be recalled and
done as a moving reflection, basically like a move. The
omnipresence of this style of yoga begins from the attractive
improvements, enchanting music, when in doubt (not continually)
practiced in a diminish room, or to a great extent by candlelight and
with the eyes shut.
Ashtanga Yoga
The term Ashtanga literally means "eight limbs" and fuses a yogic
lifestyle. By far, most recognize Ashtanga as standard Indian yoga.
Like Vinyasa yoga, the Ashtanga yoga asanas (positions)
synchronize breath with advancement as you travel through a
movement of positions.
It was first witnessed in the 20th century when Sri K. Pattabhi Jois
introduced this yoga technique to the Americans. The positions are
always the same and as a general rule, contain Sun Salutation A,
Sun Salutation B, a standing progression, and an end gathering. The
preparation is ordinarily performed without music, and once in a
while without verbal direction (calmly).
Iyengar Yoga
Also reliant on the Eight Limbs of Yoga, Iyengar yoga is named after
B.K.S. Iyengar, an outstanding yogi from India. It was progressed in
the West about a comparable time as Ashtanga yoga.
The emphasis on this type of yoga is alignment in the asanas using

breath control through pranayama and the usage of props like
bolsters, covers, squares, and lashes. This style of yoga is
commonly trained without music and at a slower pace proposed to
help the practitioners to get further into the positions.
Bikram Yoga
Bikram Choudhury started Bikram Yoga during the 1970s. He
conveyed the preparation to California from India.
Class includes comparable twenty-six yoga positions and two
breathing exercises. It is 90 minutes in length and done in a room
that is 105 degrees Fahrenheit with 40% tenacity. The room is
splendid, and the understudies face mirrors to check the authentic
position and course of action. Bikram Yoga does not involve
melodies.
Jivamukti Yoga
The two Americans who introduced this yogic system are Sharon
Gannon and David Life. Jivamukti Yoga became popular in 1984 and
means "liberated being."
Class wires Sanskrit was discussing, Pranayama, and advancement

(Asanas), with a point or exercise for each class. This is an OK blend
of significant and physical exercise.
Power Yoga
Power yoga is an undeniably unique approach to manage the

standard Hatha yoga presents. The Ashtanga yoga stances are
played out even more quickly and with included focus exercises and
chest region work.
The groupings are not identical unavoidably, and there is normally

lively music. Vinyasa yoga can, in like manner, be Power yoga,
dependent upon the rec focus or studio that is encouraging the
class.
Sivananda Yoga
Sivananda yoga became known in 1957. The Indian, Swami

Vishnudevananda, led Americans into the practice at first before it
went viral. This is a yoga system reliant on the five yogic principals:
genuine breathing, loosening up, diet, exercise, and positive
thinking. This cooperates to make a sound yogic lifestyle.
The asana practice is commonly twelve basic positions or
assortments of the Asanas, with Sun Salutations and Savasana.
There is no music.
Yin Yoga
Yin yoga is a mindful practice that empowers your body to get settled
in a stance without doing any work (quality). It is moreover called
Taoist yoga and spotlights on extending the connective tissues inside
the body. It is proposed to compliment Yang yoga or muscle-
encircling yoga practices.
If Yang is dynamic, by then, Yin is inactive, which implies the

muscles are allowed to loosen up with gravity and rest. This is
ordinarily performed with the assistance of props, and there is no
music in class. There are many more types and styles of yoga
practices, and everybody is striking. Exactly when you find a
preparation or a studio that works for you, remain with it. Make your
preparation for some part of your life, and you will begin to harvest
the upsides of your responsibility and consistency.
If you are still learning, come to class with an open standpoint.

Moreover, let go of any wants; you may stun yourself and take
pleasure in something that you thought was not getting serious for
you. Make a point to approve of progress — through an educator of
a particular style of yoga may unsettle you from straying; on
occasion, it's extraordinary to mix it up, dependent upon what you
think you need during different pieces of your life or timetable.
Whatever your yoga practice, handle it with love and magnificence.
HEALTH BENEFITS OF YOGA

Yoga is a staggering strategy to tackle your versatility and quality.
Essentially everyone can do it; also - it's not just for people who can
contact their toes or need to contemplate.
A couple of sorts of yoga are tied in with loosening up. In others, you
move more. Most types revolve around learning presents, called
asanas. They, in like manner, commonly join thought with respect to
unwinding.
Yoga for Flexibility

Yoga stances work by extending your muscles. They can assist you
with moving better and feel less hardened or tired.
At any degree of yoga, you'll most likely begin to notice benefits

soon. In one examination, individuals improved their adaptability by
up to 35% after just two months of yoga
Yoga can Build Up Your Strength

Some exercises are physical. Rehearsing one of these styles will
assist you with improving muscle tone.
Be that as it may, even less enthusiastic styles of yoga, for example,

Iyengar or Hatha, can give quality and continuance benefits. A
considerable lot of the postures, for example, descending hound,
upward hound, and the board present, form chest area quality. The
standing postures, particularly in the event that you hold them for a
few long breaths, construct quality in your hamstrings, quadriceps,
and abs. Represents that fortify the lower back incorporate upward
canine and the seat present.
At the point when done right, almost all postures fabricate center
quality in the profound abs.
Yoga can Improve Your Posture
At the point when you're more grounded and increasingly adaptable,
your stance improves.
Most standing and sitting stances create center quality since you
need your center muscles to help and keep up each posture. With a
more grounded center, you're bound to sit and stand "tall."
Yoga additionally helps your body mindfulness. That causes you to

see all the more rapidly in case you're slumping or drooping, so you
can alter your stance.
Breathing Benefits
Yoga, for the most part, includes focusing on your breath: a good
way to relax. It might likewise call for explicit breathing procedures.
Be that as it may, yoga normally isn't high-impact, such as running or

cycling, except if it's an extreme kind of yoga or you're doing it in a
warmed room.
Less Stress, Calmer

You may feel not so much focused but rather looser in the wake of
doing some yoga.
Some yoga styles use reflection strategies that help quiet the
psyche. Concentrating on your breathing during yoga can do that, as
well. A Good Heart Healer
It has been proven that Yoga is beneficial in reducing blood pressure

and moderate the pulse. A slower pulse can profit individuals with
hypertension or coronary illness, and individuals who've had a
stroke.
Yoga has likewise been connected to bring down cholesterol and

triglyceride levels, and better insusceptible framework work. Popular
Yoga Poses for Beginners
Dog Face Down Position
• Start on your hands and knees. Allow your hands to rest under your
shoulders and place your knees under your hips.
• Let your hands spread out widely as you press your pointer and
thumb into your tangle.
• Lift your back and press your butt up and back, drawing your hips
toward the roof. Fix your legs decently well: making sure that your
heels are resting on the floor.
• Make sure your head stays in-between your arms, confronting your
knees, and your backs ought to be level.
• Hold for 5–10 breaths.
• Experts say that your emphasis ought to be on keeping your spine
long—if that implies you have to twist your knees, that is fine. Spread
your fingers wide, make sure you’re the tip of your fingers are
touching your tangle, and put more weight into the cushion where
your first finger and thumb embed into your palm.
Mountain Position
• Remain with your toes together and heels marginally separated.

• Spread your toes and place your weight equitably through the two
feet.
• Make sure you are engaged with your core: as your backside
points to the floor, bring your hips down a bit.
• Breathe in and arrive at your arms overhead, while pushing down
into your feet. You may likewise place your hands in petition position
before your chest, or rest them by your sides—all are ordinarily
utilized varieties, and your teacher may sign one explicitly or give
you the decision.
• Take long, slow, full breaths all through your nose.
• Keep your arms parallel with your ears and broaden your arms in
the event that you have to.
Sickle Lunge Position
• Step forward with your left foot to begin in a stunning position, with
your feet practically tangle length separated.
• Twist your front knee and keep your back leg straight and heel lifted
off the floor. Attempt to twist your front leg, so your thigh is parallel to
the floor. Square your hips toward the front.
• Broaden your arms toward the roof on either side of your head and
stretch up. Also, feel your hips stretched as lie on the mat.
• Repeat the process on the opposite side but hold your breath for
five times.
• To move into Low Lunge, basically drop your back knee to the floor,
keeping the leg broadened long and the shin level on the tangle.
• It is essential to keep your spine long than it is to fix your back leg.
Don't hesitate to twist your back leg on the off chance that it will
assist you with lifting your middle and stretch your back.
Warrior II Position
• Step forward with your left foot to begin in a stunning position, with
your feet practically tangle length separated.
• Broaden your arms so they are parallel to the floor.
• • degree point. Be certain of two things: a straight right leg and a
thigh parallel to the floor.
• Also, ensure that your left toes are facing the front as you switch
your right foot in the same direction, making it perpendicular to the
left. Your left heel ought to be in accordance with the curve of your
correct foot.
• Simultaneously, contort your middle to one side with the goal that
your left hip faces the front and the other faces backward. Your left
arm and your head should both point forward, and your correct arm
ought to point back.
• Keep in mind that you should ensure your left knee doesn't move
past your lower leg. On the off chance that it does, diminish the
profundity of your jump a piece.
Triangle Position
• Start from the Warrior II.

• Fix your front leg. At that point, reach forward with your left hand
toward the ground. Tilt your middle forward and turn it open to the
correct side.
• Pivot your arms to 6 and 12 o'clock. Relax your left hand on your
shin, or the floor on the off chance that you can, and expand your top
arm fingers toward the roof.
• Hold for 5–10 breaths; at that point, switch sides.
• According to an expert yogi, it is more critical to keep your spine
long than it is to arrive at low to your leg or floor. Utilize a square
under your base hand to add greater soundness to this posture.
Board Pose Position
• Start on every one of the fours, with your knees under your hips
and your hands level on the floor legitimately underneath your
shoulders.
• Lift your knees off the floor and broaden your legs.
• Keep your palms level on the floor, hands shoulder-width
separated, shoulders stacked straightforwardly over your wrists, and
center locked in. Keep your neck and spine in an unbiased situation
by looking down at the highest point of your tangle.
• Hold this situation for 3-5 breaths.
Low Plank Position
• Start in Plank Pose with your palms level on the floor, hands
shoulder-width separated, shoulders stacked legitimately over your
wrists, legs expanded, and center locked in.
• Gradually drop down to a Low Plank by twisting your elbows,
keeping them took care of near the side of your body, until they
structure 90-degree edges.
• Hold for one breath.
• Ordinarily, this posture is trailed by Upward-Facing Dog, the
following stance on this rundown.
• Your shoulders shouldn't come lower than elbow-stature, says
Peterson. There's no disgrace in making a move from your knees if it
causes you to keep up a legitimate structure.
• On the off chance that your educator requests that you do the low
plank push-ups, you have to shift back up from the Low Plank pose
to Plank Pose, and rehash this development for a couple of reps
(basically doing a couple of triceps push-ups).
Upward-Facing Dog Position
• From Low Plank, lower your hips to the floor and flip your toes over,
so the highest points of your feet contact the floor.
• Fix your center and fix your arms to drive your chest up. Force your
shoulders back, press your shoulder bones, and tilt your head
toward the roof to open up your chest.
• Don't hesitate to drop your knees down to decrease strain in your
low back, or skirt Upward-Facing Dog and hold High Plank rather.
Tree Position
• Start in mountain present with your toes together and heels

marginally separated.
• Carry your correct foot to the internal thigh of your left leg. Crush
your foot and internal thigh together. The knee of your correct leg
ought to be turned out, and your correct thigh is looking down toward
the ground at a 45-degree edge.
• When you've discovered your parity, lift your hands to supplication
position before your chest (as appeared), or up over your head if that
seems okay for you.
• Make sure your look remains on a fixed point before you to help
remain adjusted.
• Hold for 5–10 breaths; at that point, switch sides.
• In case you're having an extreme time adjusting, take a stab at
putting your correct foot to your left side shin rather than the thigh.
Dancers Position
• Stand tall with your feet together.

• Twist your left knee and bring your left foot toward your glutes. Take
hold of the inward curve of your left foot with your left hand and
gradually lift your foot toward the roof. Simultaneously, arrive at your
correct arm forward and up toward the roof.
• Effectively press down into the floor with your whole right foot as
you begin to open your chest and draw your lifted advantage. Keep
your chest lifted.
• Hang on one side for 5-10 breaths, and afterward switch sides.
• Note that it is progressively critical to concentrate on keeping your
hips level than on bringing your foot up high. This will help you hold
your lower body in an agreeable spot and keep away from
overextension.
Half Pigeon Position
• From Downward-Facing Dog, expand your left leg high, and

afterward, bring your leg underneath your body and spot it before
you, with your chin parallel to the highest point of your tangle.
• Broaden your correct leg straight behind you. Rest the highest point
of your foot on the floor.
• Keep your left foot flexed. Attempt to keep your correct hip as near
the tangle as you can. In the event that it lifts off the floor, acquire
your left foot somewhat nearer to your body.
• Remain upstanding for three breaths. At that point, overlay over
and lay your head on the ground for 5–10 breaths.
• You can rehash for the other leg.
• If you feel any kind of knee torment in this posture, attempt
Reclined Figure Four rather. Relax on your back to do this perfectly
and traverse your correct thigh, keeping your left foot flexed.
Situated Forward Fold Position
• Relax on the floor. In a sitting pose with your legs stretched out
before you. Flex your feet. Sit up tall with a straight back.
• Bowing from your hips and holding your level back, overlay your
chest area over your lower body.
• In the event that you can, take hold of the outside of each foot, or
your lower legs or shins. Discharge your neck and let your head
hang substantially.
• Don't hesitate to twist your knees until your back stretches, and you
can tip your pelvis forward. Once more, keeping your spine long and
level is a higher priority than keeping your knees superbly straight.
ZEN BUDDHISM AND PRINCIPLES
The purpose of Zen Buddhism is accomplishing illumination by
observing one's unique personality (or unique nature) directly;
without the mediation of the insight.
Zen Buddhism evolved from the practice of Indian Mahayana

Buddhism and Taoism. It started in China, spread to Korea and
Japan, and turned out to be prominent in the West from the
midtwentieth century.
The substance of Zen is endeavoring to comprehend the

significance of life straightforwardly, without being deceived by
intelligent idea or language.
Zen methods are good with different beliefs and are regularly
utilized, for instance, by Christians looking for an otherworldly
comprehension of their confidence.
Zen regularly appears to be dumbfounding: it requires an exceptional

control which, when rehearsed appropriately, brings about all-out
suddenness and extreme opportunity. This characteristic
suddenness ought not to be mistaken for lack of caution.
Since Zen is so difficult to clarify here are a few citations that may
assist you with getting a thought of it:
1. The substance of Zen Buddhism is accomplishing edification by

observing one's unique personality (or unique nature)
straightforwardly; without the intercession of the acumen.
2. Zen is enthusiastic about instinctive comprehension, simply

'getting it,' and not all that hot on philosophizing. 3. Zen is centered
on what really is as opposed to what we think or feel about what is.
4. Zen is centered on things as they may be, without attempting to
decipher them.
5. Zen focuses on something before speculation before the entirety
of your thoughts.
6. The way to Buddhahood in Zen is basically self-learning. 7. To be

a person is to be a Buddha. Buddha is simply one more name for
human instinct - genuine human instinct. 8. Zen is basically to be
totally alive.
9. Zen is short for Zen Buddhism. It is some of the time called

religion and once in a while called a way of thinking. Pick whichever
term you like; it essentially doesn't make a difference.
10. Zen isn't a way of thinking or a religion.

11. Zen attempts to liberate the psyche from the subjection of words
and the tightening of rationale.
12. Zen, in its quintessence, is the craft of seeing into the idea of
one's being, and it indicates the path from servitude opportunity.
13. The way of Zen is Meditation.
WHAT MAKES ZEN UNIQUE

Zen offers a less difficult review of Buddhism, which makes its
definitive objective simpler to see. It holds out Siddhartha's
enlivening as its definitive point.
Zen comprehends that enlivening or bodhi is abrupt and direct; there

is no continuous arousing. This implies arousing happens when our
contemplations all of a sudden stop, which at that point uncovers the
Mind from which our musings emerge.
For Zen, Mind is unique and unconditioned, which means every

single adapted thing starts from Mind. Be that as it may, Mind is
likewise a glowing essentialness (prabhāsvara) for the individuals
who have stirred to its quality.
Zen is continually driving its learners to stir, for just by arousing, can
one truly comprehend the significance of Buddhist subjects like the
four honorable certainties, subordinate beginning, vacancy, and so
on.
Zen likewise comprehends that the idea of delivering keenness

hinders us with the goal that we can't enter the Dharma entryway or
the equivalent, the no-door. Thought in any structure, for example,
Mu, for instance, turns into a hindrance that must be survived.
Zen Principles
Enduring is inescapable; however, you are the person who can end
it.
As indicated by Buddhism, there's a great deal of agony throughout

everyday life, and there's no real way to keep away from it. Be that
as it may, enduring is something we pick.
Buddha speaks discussed getting injured by a bolt and gave this for
instance of genuine agony. What comes after it, however, which
relies upon whether you're in amicability with yourself and the world,
is enduring. Furthermore, you do it to yourself.
That is the overthinking, the accusing, blowing up, looking for

vengeance, remembering the involvement with your psyche, griping
about it, lamenting about the injury, and the sky is the limit from
there.
This truly helps give a point of view, and we can comprehend the
distinction between torment and enduring. Life is stunning and a lot
simpler to deal with once you comprehend this straightforward truth.
The Zen life has no enduring in it just on the grounds that anybody
following this way of thinking figured out how to end their misery and
free themselves from the enthusiastic torment. One of the
fundamental drivers for this is a connection, which carries us to the
following one of the Zen standards.
Free yourself from connection to completely encounter life.
Individuals get appended to their accomplices, effects, vocation,

expectations, and dreams, the past, or disaster will be imminent.
That conduct is hurtful as it carries all the more enduring to your life.
The minute you get excessively joined, you become increasingly
defenseless and therefore enable yourself to be harmed.
You likewise start having desires and attempt to fill a void inside you
with the item you're connected to.
That is on the grounds that you look for bliss in outer sources when
really it is nowhere around you. I'll discuss this in one of the following
Zen standards on the rundown. The facts I'm sharing now are
altogether associated, truly.
The establishment of Buddhism is the 4 Noble Truths. These lessons

talk about what enduring is, the thing that causes it, and how the
connection is the exit from this psychological snare. That is
additionally the best approach to finding a way to edification.
The connection isn't right on the grounds that everything in life is

ephemeral. That implies we don't possess anything and won't have
anybody in our lives for long. Indeed, even our own time here is
restricted, so we shouldn't go through it by living with the weight of
the connection.
Buddhism can assist you with tolerating torment, however, dispense

with misery.
Regularly, the hard question is when to connect and when to give up.
I pondered this a great deal, and the appropriate response was quite
often to give up. It causes you to live the Zen way and be your best
form, yet in addition, fulfill others by serving them, rather than
influencing them adversely with your psychological battles.
Something contrary to connection is non-connection, and that itself is
one of the Zen rules that transformed me.
Isolate yourself from all that you stick to: this way, you will have the
option to perceive how it made you increasingly hopeless.
Interestingly, when you free yourself from it, you will, at that point,
experience it completely.
Simply consider it. In case you're appended to an individual, you

likely look somewhat urgent, need them around all of you the time,
want their consideration, and attempt to satisfy them. At last, you
change and aren't the individual they went gaga for any longer.
Nobody would need to be a piece of a relationship like that.
Buddhism encourages that to have an important association with

another person, you ought to be free.
Being appended to the next individual causes enduring: this keeps
you from living openly and cheerfully.
When you leave it aside and rather basically value that individual,
express gratitude toward them for being a major part of your life,
appreciate the time you spend together and don't anticipate anything
from them, you can have an association that will make you both
satisfied.
Giving up brings harmony and opportunity.
Back in the days I was living before or stressing over what's to come.
These two practices are so off-base and make life quite a lot more
confused, yet the vast majority do it constantly.
The arrangement is straightforward, and it lies in the following one of

the Zen rules that spared me: let go of the past and future since they
don't make a difference.
The total of what we have is this minute, and by not being aware of
it, we're passing up life.
These straightforward Zen standards and practices helped me be
content with my life the manner in which it is, despite the fact that
that new outlook was the establishment of the change I later began.
Nothing is changeless.
The Zen perspective additionally empowers tolerating the

temporariness of life. Everything is transient, so regardless of
whether we get joined, it's certain that we will encounter misfortune.
I am giving this existential truth some an opportunity to soak in

helped me take a gander at things from another viewpoint. There's
nothing I could accomplish about the temporary things throughout
everyday life, and feeling terrible about this or getting discouraged is
an exercise in futility.
At the point when you enable your subliminal personality to accept

this as well, you enter another psychological state where you can
make a move without dreading disappointment.
In the event that we can't generally have anything perpetually, at that

point, we should take advantage of the things we have now. I
attempted to value the individuals throughout my life more, and that
turned into the following one of my top Zen standards.
Truth be told, one of the basic things that helped me increasingly

understand with my folks rather than irritated constantly, was simply
the propensity for reminding that they won't be here until the end of
time. This made a huge difference.
At whatever point you're going to pass judgment on somebody, don't

want to hear them out, are irritated at being posed numerous
inquiries, or are feeling awful and can't manage a companion,
recollect this: That individual won't be here for long.
Be that as it may, they are giving you their most valuable thing – their
time – at present.
By contributing yours as well, listening effectively, and really being
there (without bringing contentions from an earlier time or
anticipating that they should carry on with a particular goal in mind),
you can carry satisfaction to both of you and have a significant
discussion.
Live basically
Priests are genuinely placated yet possess nothing. Their days are
basic. They buckle down, have devoted their life to serving others,
ponder to rest and discharge their psyche, have a light grin all over
constantly, eat basic nourishment, have only a couple of bits of
apparel, don't gripe, judge or have wished to accomplish more.
There's astuteness in this and numerous indications of what genuine

satisfaction resembles. One of the Zen standards I focused on
throughout the years was to disentangle my reality. I turned out to
be, to a greater extent, a moderate in a couple of ways.
Termination is an possess more than things consistently, keep

themselves occupied, have an excess of data in their mind, need to
stay aware of everything going on, wish for more companions, more
cash, new assets, and so on.
Nevertheless, it turns out these wants additionally lead to misery.

There's continually something 'more' so fulfillment never stops by
pursuing it.
Imagine a scenario in which we take a gander at what we as of now

have and understand it's all that anyone could need.
What's more, don't believe that it can prevent you from being fruitful
or arriving at your objectives. The mystery is in discovering the
balance between making a move and being thankful and tranquil.
Here is how I do it:

I don't have an excessive number of objectives or a large number of
things on my daily agenda. The ones that have a place which there
are fundamentals, they are what I genuinely need, and consistently, I
make a move to draw nearer. Simultaneously, however, I likewise
stop, glance around, and thank for the wealth I live in.
That advises me that regardless of whether nothing transforms, I'll

be upbeat. Such a consoling idea is critical to stay normal during the
time spent excelling, in addition, to ensure you don't pass up the
magnificence of the present minute.
We are building our detainment facilities

I was feeling remorseful a couple of years prior.
Indeed, even things, for example, knowing I'm not benefiting as

much as possible from my time, dismissing others and accordingly
harming them, and not valuing the individuals throughout my life
enough were disturbing me, even though I wasn't doing anything to
change that.
incredible procedure. Honestly, individuals they need, accomplish
numerous pointless Such an endless loop!
Additionally, albeit truly youthful and not having done anything really
awful, I was returning to botches from an earlier time. I felt awful
about them again and again. My life was simple, and as opposed to
getting a charge out of that, I was searching for an approach to make
it feel reasonable as I suspected I don't merit it.
Sooner or later, it hit me, and that is the way I was acquainted with
the following one of the extraordinary Zen standards. This blame
was inconsequential and just compounding the situation.
On account of getting acquainted with the lessons of Zen Buddhism,

I understood that blame is a decision, and I can choose to release it,
and proceed with my existence without it.
I discovered that feeling remorseful all the ideal opportunity for no

evident explanation was a typical thing in the Western world, and
some increasingly serene and accommodating societies, for
example, those in Asia didn't battle with something to that effect.
By feeling remorseful, we are rebuffing ourselves.
We feel terrible about something we did or didn't do. There's a great

deal we can find out about this condition from a mental perspective,
yet that is not the point here.
The Zen standards and living suggest that we, as a whole, commit
errors as we aren't immaculate. Flawlessness is a figment.
So, acknowledge the way that you have fouled up things, and you'll
most likely do some later on regardless of whether you attempt your
best. That is alright. Release it, be free from the antagonism, shame,
and blame. You hurt individuals throughout your life all the time
without acknowledging it.
You hurt yourself by not excusing yourself about everything from the
past, not praising your triumphs, and attributing some credit to
yourself, not following your fantasies, not cutting off an awful
association.
Be that as it may, by feeling regretful about it, it deteriorates.

Everything is as of now, immaculate.
Another enormous part of my profound arousing and one of the key

Zen rules that helped me completely change me was the
acknowledgment that things are flawless the manner in which they
are.
I, in the same way as any other person, was concentrating on what I

needed to dispose of in my life, the things I didn't care for, the stuff I
needed greatly. Toward the day's end, I didn't recognize all that I
had, which was flawless.
It wasn't until I began rehearsing mindfulness (being right now and

tolerating everything for what it is, as it is what it should be) that I
turned out to be a lot more joyful without evolving anything.
In the case something is not flawless, that implies you have made an
image in your brain of how it should be. So now you intend to
accomplish that result in all actuality as well.
Be that as it may, individuals and life itself have impediments.

Furthermore, what's in our mind isn't in every case how things
should be.
There's something many refer to like the Zen way, the characteristic
progression of occasions. My first book is committed to it, The Tao of
Happiness.
There I talk about the way that we should quit attempting to control
everything and acknowledge things more. At that point, we can
glance around and see we as of now have all that we need.
That brings satisfaction; it makes you thankful and cheerful. Also, by

some enchantment power, the more you center around what you as
of now have and welcome it, the more you get from it.
Comprehend that you're doing incredible; what you don't care for
and need a greater amount of is in reality, OK. Also, in the event that
you quit expecting and start tolerating, you'll feel like the most
extravagant individual on the planet.
Be thoughtful and pardon.
Another of the Zen standards of life, is about empathy: The act of

pardoning, of being caring to everyone, including yourself. Make the
furious man silent with adoration. Make the evil natured man silent
with your generosity. Make the grumpy person silent with your
liberality. Make the liar silent with your truth. – Buddha
An ideal approach to improve the world is to be benevolent to other

people. At times a grin, compliment, or simply being there for them
can fill somebody's heart with joy.
Likewise, by sending such vibes to individuals, you receive the
equivalent consequently and consistently turn into a positive
encounter.
Sympathy is tied in with getting others, knowing we're all equivalent

and associated, shaping connections without anticipating anything
from the other individual.
Judging and accusing aren't right. They bring negative feelings and
cause us to endure, so let them go.
I fundamentally improved my connections and let go of a portion of
the agony from the past by figuring out how to pardon.
Advise yourself that you're permitted to commit errors and that you're
removing the exercise from each to proceed onward more grounded.
At the point when others hurt you somehow or another, don't think
about it literally. It typically isn't. Make this one of your Zen standards
in life, as well.
At whatever point somebody in my life accomplishes something I'm

not content with, I recall that these individuals don't have it simple
either. I can never recognize what's happening in their mind, so I
shouldn't begin a contention, make them feel remorseful about how
they treated me, or the consequences will be severe.
Generosity recuperates a wide range of wounds. Practice it, despite

the fact that other individuals will continue doing things likewise to
you.
After some time, you'll see how they are turning out to be kinder as
well, and your relationship gets simpler and increasingly charming.
Utilize that approach for relatives as well.

Here and there, we wind up being angry at our folks since we accept
that they didn't raise us right. Be that as it may, they did what they
could. It's simply that their variant of right is unique.
They don't generally have a clue about our actual wants and can't
take us in the correct way. They need us to be glad yet have an
alternate arrangement for that. Attempt to see things from your folks’
perspective rather than reprimand them for their elevated
requirements,
You'll see that they committed their greatest years to give you the
existence you once underestimated. Furthermore, for that, you ought
to be perpetually thankful.
Unrestricted love exists, however, we're treating it wrongly A great

many people have an off-base impression of adoration.
It's not cherished when you have envy, don't impart things to your
accomplice, attempt to transform them, reprimand them for what
they did before, or anticipate from them beyond what they can give
you.
In any case, it is genuine affection when you figure out how to value
everything about that individual, particularly their blemishes.
It is love when you expect nothing and really need them to be

upbeat, regardless of whether that doesn't mean they will decide to
go through their time on earth with you.
That includes deserting our very own wants and wishing these
individuals the best. We can adore them from a separation, or
regardless of whether we proceed onward and discover another
person to go through our lives with. Causing this one of our Zen
standards can change the manner in which we treat others and
ourselves.
Such love is a type of vitality, and it doesn't have to leave. It can

change into other beneficial things.
Individuals likewise wrongly expect that affection harms. Yet, no, it's
dismissal that damages, it's separating that damages, it's getting
connected and having exclusive standards that can't be met that
damages.
Love itself is the thing that life is about, and the lessons of Buddhism
about it are extremely liberal. It says that you can cherish anybody,
however, let them be and don't hold them up. Rather, you ought to
accomplish your very own things.
It is like saying that marriage itself doesn't mean a lot, particularly

nowadays. Yet, the profound, enduring bond that two individuals
have is sufficiently able to beat all difficulties, in any event, losing
one another.
HOW TO LIVE THE ZEN LIFESTYLE

Here's how to live a lifestyle that builds prosperity yet doesn't include
anything excessively radical.
1. Start the day early and with adoration
Considerations planted promptly in the first part of the day keep on

developing during the day. Set your focus on meet energy as
opposed to considering the potential issues your day may bring.
Be aware that you are interested in finding what the following twenty-
four hours will uncover and that you plan to think, talk, and act with
affection.
2. Note bits of knowledge
Numerous incredible masterminds from the past wrote bits of

knowledge that flew into their psyches in their scratchpad. Do in like
manner about the little life exercises you perceive as you approach
your day.
Putting pen to paper will unite the astuteness you gather in your
mind and train you to perceive business as usual.
3. Keep an appreciation diary
Research shows individuals who are appreciative are additionally
upbeat and positive. Notice how fortunate you are, and your positive
thinking and fulfillment with life will develop.
Make sure to write in your diary consistently and put in almost no

time letting the acknowledgment you are honored just to be alive.
This is especially significant on the off chance that you live with
sorrow.
4. Practice being mindful
Fill your psyche with each assignment in turn. At the point when you
center around the demonstration of strolling, cleaning the vehicle, or
investing energy outside, stress will leave and be supplanted by
tranquility.
The more you practice, the simpler picking up true serenity will turn
out to be every day.
5. Try not to worry in a peaceful sanctuary
You can't control your surroundings constantly. However, you are

accountable for your condition at home. Make a tranquil, safe house;
a spot you can loosen up and let go of the pressure.
It may be a side of your yard, loaded up with lots of blossoms and a

small-scale cascade, or an alcove in the lounge area where you
consume incense and contemplate as you look at a gleaming light
fire.
6. Eat genuine nourishment
Science is gradually uncovering reality with regards to handled food

sources; they make you put on weight, bring down your disposition,
and neglect to offer the sustenance your requirement for a sound
personality and body.
Ensure your eating regimen contains a lot of genuine nourishment

that implies staple you can recognize as not having been altered, so
it never again appears as though it did in its normal structure.
Therefore, you will work at a more elevated level than you would on
a terrible eating routine. Eating genuine nourishment additionally
reduces uneasiness.
7. Listen more, talk less
Be a phenomenal audience, and your connections will improve.

Individuals will esteem your companionship, and you'll comprehend
them superior to anything when you are champing at the bit,
standing by to have your turn while they talk.
As a little something extra, you'll have sufficient opportunity to think

before you answer and give insightful answers.
8. Make harmony with your inward voice
Individuals now and again consider them to be a voice as an

adversary since it very well may be basic instead of neighborly. Be
that as it may, the little voice in your mind will be a decent buddy on
the off chance that you give it a possibility.
At the point when it reveals to you something you would prefer not to
hear; it's simply giving you zones of your mind that need work.
For example, if your internal voice says you aren't sufficient, it's
telling you your confidence is low. Lift your mental self-portrait, and
your self-talk will change.
9. Pardon
It takes a lot of mental vitality to hold resentment. Doing so destroys

your prosperity and can diminish your bliss and wellbeing. Give up
and excuse individuals who upset you.
At the point when you do, you'll be more joyful and allowed to
appreciate existence without disdain.
10. Expend great vitality
Just as guaranteeing you eat great nourishment, take care to expend
supporting mental grain. Everything you come into contact with from
the TV programs you watch to the individuals you invest the most
energy with sway your prosperity.
Consider everything as vitality and question whether it's certain or

negative. Will it mischief or help you?
Zen is tied in with acing your psyche and assuming responsibility for
the manner in which you think and act. Practice the proposals
referenced, and your intelligence, experiences, and internal harmony
will thrive.
11. Discover Your Meditation Technique

The most significant piece of a Zen priest's life is a reflection. I've
taken a stab at sitting contemplation before. It's not for me.
I've transformed running and quality preparing into my reflection. The

most significant thing about contemplation is this: Practice being at
the time.
I've discovered it doesn't make a difference what sort of movement

you use. Meditating while sitting, yoga, running, quality preparing —
you can MAKE it work for you. Ensure you're unified with your body,
clear your brain, and do it consistently.
Note that meditation doesn't work when you attempt to accomplish

6,000 things simultaneously. I've, as of late, figured out how to
accomplish each thing in turn.
I've quit accomplishing things like tuning in to book recordings and

digital recordings when you're dealing with something significant, or
when you're working out.
As far back as I quit that sort of performing multiple tasks conduct,

my exercises have improved radically. Nowadays, I center around
the job needing to be done: Running, lifting loads, my muscles, the
way I breathe, and so forth. Regardless I like to tune in to music
since that effectively moves to the foundation. You don't need to
concentrate on it.
12. Appreciate The Moment

This statement from a Vietnamese Zen Monk, says everything:
“Drink your tea graduall y and respectfully, as though it is the hub on

which the world earth revolves — slowly, uniformly, without hurrying
toward what's to come.”
See, you don't need to accomplish noteworthy things to carry on with

significant life. You shouldn't be the most youthful individual to climb
Everest. In reality, you don't be the principal individual who does
anything.
It just ensures you appreciate most snapshots of your day. I state

most in light of the fact that you're likely too occupied to even think
about enjoying each minute. That is not sensible except if you're a
monk. In any case, halting for a couple of moments daily, and getting
a charge out existing apart from everything else, that is something
everybody can do with no reasons.
ZAZEN: HOW TO PRACTICE ZEN
MEDITATION
Zazen is the name given to the Zen Meditation. It is a meditation
strategy established in Buddhist teachings. The objective of Zen
meditation is to control consideration. It's occasionally known as the
training that is all about "thinking without thinking."
Individuals, as a rule, sit in the lotus position (sitting with their legs
crossed) during Zen reflection. They concentrate from within. Few
experts believe this is practiced by tallying breaths: for the most part,
from one to 10. Others feel there is no need for counting.
Zazen is viewed as an open-checking meditation.
Zazen is like being mindful in that it is tied in with concentrating on

the good judgment. However, being mindful is tied in with
concentrating on a particular item, and Zen meditation includes
general mindfulness.
In contrast to adoring benevolence and empathy meditation (which is

centered on developing sympathy) or mantra reflection (which
focuses on the mantra), Zazen includes a growing awareness with
the progressing physical and self-referential procedures.
Zen meditation frequently includes keeping the eyes semi-open,

which is unique in relation to most different types of reflection that
empower shutting the eyes. During Zen reflection, experts reject any
considerations that fly into their psyches and so, think about nothing.
After some time, they find out how to stabilize their brains from
meandering and might have the option to take advantage of their
unconscious state. The objective is to turn out to be always mindful
of assumptions and addition knowledge into oneself.
BENEFITS OF ZAZEN MEDITATION
Research plainly shows reflection has a wide scope of physical,
psychological, social, otherworldly, and passionate medical
advantages. What's more, obviously, reflection can be an incredible
pressure reliever, which is the reason numerous individuals go to it in
any case.
All things considered, Zen contemplation offers a considerable lot of

the advantages of different kinds of reflection, yet a significant part of
the examination on reflection hasn't separated between the various
sorts.
There is early research that shows various kinds of contemplation

may influence the mind in somewhat various manners. In this way,
it's conceivable that advantages past the contemplation.
Zen's reflection may offer some extra advantages seen in different
sorts of
Effect on the Brain
Over the years, researchers have come up with theories of how

meditation impacts the psyche and the body, and there's been some
specific enthusiasm for Zen meditation practice and how it influences
the brain. In a recent report, specialists analyzed 12 individuals who
had over three years of everyday practice in Zen reflection with 12
fledglings who had never drilled contemplation.
Everybody in the investigation was given a mind output and

requested to concentrate on their relaxing. At times, they were
approached to recognize a genuine word from a babble word on a
computer screen. After that, they were concentrate on their breathing
once more.
The outputs showed that Zen preparing movement in a lot of

cerebrum locales known as the "default organize." The default
system is connected to wandering human thoughts.
told to attempt to
prompted distinctive
The volunteers who normally rehearsed Zen meditation had the

option to come back to their breathing a lot quicker than the
amateurs in the wake of being interfered with.
The creators of the examination inferred that Zen might improve the
ability to remain centered, focus, and farthest point interruption—
which can all be a battle for some individuals in the present
advanced world.
Access to the Unconscious

There's likewise been a great deal of interest about whether Zen
meditation can help people access their unconscious self.
It is believed that the cognizant personality can just concentrate on

each thing in turn—like your basic food item list or a book that you're
perusing. Be that as it may, specialists presume the oblivious
personality is immense. Different analysts accept that realizing how
to get to an unconscious state could encourage more noteworthy
innovativeness and assist individuals with getting increasingly
mindful of the things they have to do to arrive at their objectives.
Medication Abuse Treatment
While numerous meditation methods are about the mind-body

association, Researchers say Zen can likewise incorporate cerebrum
heart communications.
As indicated by the creators, Zen professionals commit their training

to uncover the profound heart inside the organ heart. They state,
"Through long periods of Zen contemplation practice, experts have
their mind capacities completely improved into an alleged separated
cerebrum commanded by the otherworldly heart."
People who are in recovering from substance misuse may encounter
issues with their autonomic answerable for the control of deliberately
coordinated, such as breathing, heartbeat, and related stomach
procedures.
sensory the real system—the framework capacities that are not
Scientists have discovered that 10-minute Zen contemplation

sessions have indicated a huge improvement in autonomic sensory
system work in patients.
Zen reflection likewise improves the state of mind, and a superior

mindset can be vital to helping individuals with chronic drug use
oppose the compulsion to utilize once more. The scientists likewise
found that Zen contemplation "upgrades the nerve center and
frontal-projection working," which improves their poise and
encourages them to defeat enslavement.
Scientists who use Zen meditation as a treatment state impacts

some parts of the brain that help people experience detox and
accelerate the healing procedure.
HOW YOU CAN LEARN ZAZEN

There are numerous approaches to become familiar with Zen's
reflection. There are a lot of audio projects, recordings on the net,
web-based learning projects, and books dedicated to the subject.
You may likewise discover a Zen contemplation class so you can

gain from a teacher. Moreover, there is an assortment of
contemplation withdraws that last anyplace from an end of the week
to a month or more.
Zen meditation retreats are particularly prevalent with sightseers in

Asia who need to become familiar with the practices in a Buddhist
sanctuary. Based on the needs and spending plan, there are a lot of
approaches to discover a program that will assist you with learning
Zen reflection systems.
Is Zen Meditation Right for You?
With regard to reflection, it's essential to discover which type is most

appropriate for you. Making the most of your contemplation practice
is vital to continuing over quite a while.
Research shows that Zen meditation doesn't generally end up being

a top choice. Truth be told, now and again, it's close to the base of
the list.
In case you attempt Zazen, and it isn't directly for you, don't avoid a
wide range of reflection. You may basically need to attempt another
sort until you locate that one that is most appropriate for you.
PREPARING FOR ZEN MEDITATION

There are numerous types of reflection that offer you the chance to
develop stillness and open up space in your life. One such structure,
zazen, has both outward and internal guidelines in how to draw in
your mindfulness in the prompt, uninterpreted experience of the
present minute. Zazen is being wakeful yet giving up, encountering
your present minute mindfulness without thought or story.
As a focal type of reflection in Zen Buddhism, zazen is normally

combined with study and educating to help create more noteworthy
clearness in our training. Zazen regularly incorporates a particular
practice, for example, checking your breaths to concentrate and
build up your forces of focus.
Recently, there have been different thoughts on the numerous

reasonable advantages of reflection. It lessens pressure, brings
down circulatory strain, and is viable in working with
discouragement, nervousness, and outrage. At the end of the day,
Buddhists practice zazen and different contemplations to
acknowledge what Buddhism calls our actual nature, which is past
self-character with its purposeful restrictions. From a Buddhist
viewpoint, our fundamental issue is the connection to our cheated
thought of what our identity is, and what we have to do to keep up
this dream.
To gain genuine ground in Zazen, we should do a real duty to

rehearse. We may not perceive sensational changes in our lives
immediately. However, that is alright. One part of identifying with our
training is to move toward it with parity of exertion and persistence.
To find what is past our thoughts of self, we have to take part in our
very own understanding of training. Books and articles, anyway
elegantly composed, are no substitute.
You ought to ideally sit toward the beginning of the day, beginning
with ten minutes per day for the principal week. As your training
grows, step by step work up to 20-30 minutes per day. Here are
some straightforward guidelines to kick you off:
Space
Locate a peaceful space to sit. It might make an uncluttered space,

free of whatever number interruptions, as would be prudent.
Attempting to make an apparently clear, quiet space mirrors our
consideration for our training and furthermore underpins the inside
parts of our zazen. A zabuton (delicate tangle) and zafu (pad) will
offer support for upstanding sitting.
Stance
Give cautious regard for your body and stance. If you are simply
beginning, attempt various approaches to sit so as to discover one
that is agreeable for you. There are a few choices. Sit with the two
legs crossed so every leg lays on the contrary thigh (full lotus); sit
with one leg resting over the contrary calf (half-lotus); sit on your
knees with your legs collapsed under you, straddling a pad like a
seat; sit on a low seat with your legs tucked under the seat; or sit in a
straight-back seat.
Solace
The sitting position that works best for you will depend to some
degree on your adaptability. Extending before each sitting will help
mitigate snugness and distress. As your meditation practice
advances, the torment you may want to associate with will turn out to
be less of an issue. Although there might be some inconvenience as
the appendages stretch in new manners, slowly the body alters
Consideration
Whatever position you pick, your back and head ought to be erect.
Your ears should agree with your shoulders, and your jaw ought to
be somewhat taken care of. Sit unobtrusively with your eyes open
and unfocused. Lower your look to a 45-degree point. Carry your
regard for your relaxing. To start with, breathe in and breathe out
through your mouth while shaking right to left multiple times. Unite
your hands framing a zazen mudra (left hand laying on the right
hand with the palms looking up and the tips of the thumbs simply
contacting).
Breath
Presently you are prepared to focus on your breath. Concentrate on

the breathe in and check one, at that point center around the breathe
out and tally two. Breathe in once more, checking three, and breathe
out once more, tallying four. The objective is to get to a tally of ten
without contemplations entering your thoughts. On the off chance
that musings come up, begin once again at one. Inhale through your
nose in a characteristic, unforced musicality.
Thought
Avoid attempting to stop your reasoning —let it stop independent

from anyone else. At the point when an idea comes into your
psyche, let it come in and let it go out. Your mind will start to quiet
down. Nothing originates from outside of psyche. The psyche
incorporates everything; this is the genuine comprehension of the
brain.
Your brain pursues your relaxing. As you are performing this, say to
yourself, "I am relaxing."
Zen Positions
Burmese Position
There are a few diverse leg places that are conceivable while
situated with folded legs. The first and least complex is the Burmese
situation, where the legs are crossed, and the two feet lay level on
the floor. The knees ought to likewise lay on the floor. However,
some of the time, it takes a touch of extending for the legs to drop
that far. After for a moment, the muscles will relax up, and the knees
will start to drop. To enable that to occur, sit on the front third of the
zafu, moving your body forward a smidgen. By envisioning the
highest point of your head pushing upward to the roof and by
extending your body that way, get your spine straight—at that point,
simply let the muscles go delicate and unwind. With the bum up on
the zafu and your stomach pushing out a bit, there might be a slight
bend in the lower locale of the back. In this position, it requires
almost no push to keep the body upstanding.
Half Lotus Position
In this pose, your left foot is placed up onto the correct thigh, and the
correct leg is tucked under. This position is somewhat hilterkilter, and
here and there, the chest area needs to remunerate so as to keep
itself completely straight. Individuals who utilize this position should
make a propensity for substituting which leg they raise.
Full Lotus Position
By a wide margin, the steadiest of the considerable number of

positions is the full lotus, where each foot is set up on the contrary
thigh. This is superbly even and exceptionally strong. Dependability
and effectiveness are the significant reasons sitting leg over leg on
the floor work so well. There is positively no elusive centrality to the
various positions. What is most significant in zazen is your main
thing with your psyche, not what you do with your feet or legs.
Seiza Position
There is additionally the seiza position. You can sit seiza without a
pad, stooping, with the rear end laying on the improved feet which
structure an anatomical pad. Also, you can utilize a pad to keep the
weight off your lower legs. The third method for sitting seiza is to
utilize the seiza seat. It helps you balance off your feet and keeps
your spine straight.
Seat Position
At long last, it's fine to sit in a seat. To help ground the body in this
stance, keep your feet level on the floor. You can utilize a pad, or
zafu, a similar way you would utilize it on the floor—setting it
underneath you on the seat and sitting on its forward third. A few
people like to put a zafu between their back and the back of the seat,
to keep the spine straight and vertical. The entirety of the parts of the
stance that are significant when situated on the floor or in seiza is
similarly as significant when sitting in a seat.
A TYPICAL ZAZEN MEDITATION GUIDE

Reflection can be a significant way to diminish pressure. In case
you're feeling under strain, trying different things with contemplation
can help. Zazen is a kind of reflection one of a kind to Zen
Buddhism. It includes concentrating on the breath and staying right
now. To start rehearsing Zen contemplation, locate an agreeable
spot and position. Attempt short sessions where you center around
your breath. With time, build up a normal that works for you.
Reflection can be troublesome from the outset, as it takes practice to
clear the brain. However, you'll, in the end, discover a contemplation
schedule that works for you.
Getting in the Right Position
1. Make a loosening up a spot to sit. It's essential to contemplate in a

loosening up a place that is free of interruptions. Discover a spot in
your home where it's moderately calm and find a way to make a
loosening up condition. This, to a great extent, relies upon individual
inclination. A few people like to make a special raised area utilizing
items like seashells, stones, or blooms. Other individuals appreciate
lighting candles. Assemble objects that you discover alleviating to
make the correct space to ponder.
Your space will develop normally with time, so don't stress if it's not
impeccable immediately. You will make sense of what does and
doesn't work for normally.
you as you start pondering
Reflection can enable your feelings.

body to flush out negative
2. Get into a steady position. The exacting interpretation for zazen is

"situated contemplation." How you sit is significant. What makes a
difference most is that you remain agreeable and keep your back
straight. If you have to accomplish something like fold your legs or
go through pads to prop your back, do as such.
In the event that you are truly adaptable, attempt the half Lotus
Position (Hankafuza) or the Full Lotus Position (Kekkafuza). The Half
Lotus is finished by setting the left foot onto the correct thigh and
tucking the correct leg under your left thigh. The Full Lotus is finished
by setting each foot onto the contrary thigh. In the event that either
position is difficult, in any case, abstain from utilizing them as they
can be diverting.
3. Position your head in an agreeable manner. The situating of your

head is significant for Zen reflection, as it's indispensable you don't
successfully strain your body. Hold your head in a place that feels
regular and doesn't cause strain in your neck. In a perfect world,
your spine ought to line up with your neck. Envision a straight line
running up your spine. Move your neck, so this nonexistent line
proceeds over your neck.
Taking care of your jawline adjusts your spine and neck. 4. Loosen
up your jaw and facial muscles. Before you start pondering, stop and
know about any pressures you're feeling in your jaw and facial
muscles. You may not see the strain in your jaw until you focus on it
explicitly. Attempt to release your jaw and the muscles in your face
all in all before you start thinking.
In the event that your jaw feels extremely tense, utilize your fingers
to knead your face to slacken up the muscles softly.
Rehearsing the Basics
1. Inhale through your nose. With Zen contemplation, a significant

part of the attention is on the breath. It's essential to breathe through
your nose. Nasal breaths make a cooling and warming sensation as
you take in and out. This can make it simple to pursue the mood of
your breathing as you ponder.
2. Concentrate on the breath. As you start contemplating, see your

breath, however much as could be expected. Focus on the common
in and out mood, the sound of your breathing, and the warm and
cold sensations gave via air going through your lungs. Endeavor to
be as mindful as conceivable of your relaxing for the span of your
contemplation sessions.
This may sound straightforward enough, yet it's hard to calm the
psyche. Try not to be disheartened on the off chance that you battle
to concentrate on your breath from the outset. Reflection, such as
whatever else, takes practice.
3. Choose how to manage your eyes: make sure it is either open,

half shut, or you can close them totally. A few people think that it is
accommodating to concentrate their eyes on a solitary point in the
room. Others lean toward their eyes to be closed. This involves
individual inclination. Choose how to manage your eyes, dependent
on what feels most regular and relieving for you.
This will take some experimentation. Change what you're doing with
your eyes on the off chance that you become diverted or awkward.
For instance, if your eyes begin to water when you're concentrating
on a solitary point in the room, close your eyes. Check whether this
encourages you to better focus on your breath.
4. Divert your mind when it meanders. It's normal for your psyche to
meander when you're sitting peacefully. At the point when you first
start reflecting, you will end up considering different things. You'll
begin contemplating tasks you have to run or things that happened
before in the day. At the point when you feel this incident, delicately
divert your deduction to your relaxing. Check out the characteristic
back and forth movement of your breaths and the sensations they
make.
It can tally your breaths to the recapture center. 5. Start off with two
minutes of contemplation. Zen
contemplation requires some exertion. In the event that you
attempt to ruminate for a really long time too early, you may
get yourself incapable of concentrating on your relaxing.
Start off with just two minutes of reflection at the time. As
you feel increasingly good thinking, you can build that
number.
Sliding into a Routine
1. Put resources into a zafu or little cushion. A zafu pad is a pad

explicitly intended for Zen reflection. On the off chance that you
discover Zen contemplation is useful for you, you can buy a zafu
cushion on the web. This can help you effectively get into the correct
position each time you think.
2. Try not to stress over flawlessness immediately. Novices here and

there stress they're terrible at the reflection. You may think that it is
hard to clear your psyche and spotlight on your relaxing. Try not to
get baffled and beat yourself up. It's typical for reflection to be, to
some degree, troublesome from the start. Cut yourself a little room to
breathe and continue rehearsing. In the long run, ruminating will get
simpler. Remember, even individuals who reflect routinely never
totally clear their psyches. It's entirely expected to need to stop and
divert your deduction to your breathing sometimes. Try not to want to
get diverted methods you're contemplating mistakenly.
Further developed meditators may attempt to clear their psyches

totally; however, Buddha Shakyamuni cautioned against too fixated
on clearing the brain. Numerous Zen experts perceive that the most
secure route is to substitute every single meandering thought as the
main priority with one single yet incredible idea - Buddha Amitabha,
as featured in The Amitabha Sutra (Sukhāvatī-vyūha).
3. Increase your sessions with time. Start off with little sessions and
develop. After you're open to thinking in short spurts, start including
a couple of more minutes every week. Inevitably, you'll have the
option to contemplate for longer periods.
There is nobody size fits all standard for reflection. You may discover
extremely long contemplation sessions, for example, brief sessions,
help you unwind. In any case, you may likewise discover brief five to
brief sessions are adequate. Trial with various time spans until you
discover something you're alright with.
4. Take classes. It very well may be useful to ruminate with the help
of an educator. Check online to check whether you can discover Zen
reflection classes in your general vicinity. This can assist you with
improving your contemplation system, so Zen reflection is
progressively viable for you.
CONCLUSION
Practicing Buddha is fulfilling.
Interestingly, everyone can participate in any meditation technique.

Buddhism is not restricted by religious affiliations, and it does not
encourage religious arguments: two of which can negatively affect
one’s peace of mind.
In Buddhism, your aim is not to gather facts and knowledge.

Buddhism does not help you to be optimistic as it won’t teach you
anything about religious faith.
Buddhism can only help you to see the world the way it is and not
the way you wish it to be. This undiluted perception of life is what
makes every meditation blissful.

Mindfulness Meditation

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Mindfulness Meditation

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Meditation 6 Books in 1 Reiki

Healing, Chakra Healing,

Thiѕ dосumеnt iѕ gеаrеd tоwаrdѕ рrоviding еxасt аnd rеliаblе

In nо wау iѕ, it lеgаl tо rерrоduсе, duрliсаtе, оr trаnѕmit аnу раrt оf

Thе infоrmаtiоn рrоvidеd hеrеin iѕ ѕtаtеd tо bе truthful аnd

Rеѕресtivе аuthоrѕ оwn аll соруrightѕ nоt hеld bу thе рubliѕhеr.

Thе infоrmаtiоn hеrеin iѕ оffеrеdfоr infоrmаtiоnаl рurроѕеѕ ѕоlеlу,

Self-Guided Meditation for Anxiety: The Mindfulness Guide to

Self-Guided Meditation for Sleep: The Mindfulness Guide to

Chakra Healing : The Mindfulness Meditation Guide to Awake

Reiki Healing: The Mindfulness Meditation Guide for Your Aura

Buddhism: The Guided Zen Meditation to Find the True Peace,

Bеnеfitѕ оf Mеditаtiоn ................................................. 26

Tуреѕ Оf Mеditаtiоn .................................................... 35

Mеditаtiоn In The Mind ............................................... 50

Mеditаtiоn Techniques Nеw Meditators Shоuld Knоw to Hеlр

Meditation For Cоmрlеtе Hеаlth ..................................61

Tiрѕ Fоr Effесtivе Enеrgу Meditation ........................... 95

Self-Guided Meditation for Anxiety: The Mindfulness Guide to

How to Calm Your Body: Important Tips for a LessStressed you

How to Calm Your Mind........................................... 141

Chapter Four.............................................................. 154

How To Calm Emotions............................................ 154

Meditation; Morning, Evening And Moving ..............164

Chapter Six................................................................. 187

Meditation For Stress Relief And Panic Attack ......... 187

Chapter Seven ............................................................199

Meditation Script For Anxiety, Overcoming Trauma And Relax

Chapter Eight ............................................................ 209

Meditations To Reduce Anxiety In Relationships..... 209

Chapter Nine ..............................................................218

Meditation To Overcome Social Anxiety ...................218

Conclusion ................................................................ 230

Self-Guided Meditation for Sleep: The Mindfulness Guide to

MEDITATION TO OVERCOME INSOMNIA.............. 240

CHAPTER TWO ..........................................................259

RELAXATION HYPNOSIS ........................................275

CHAPTER FIVE ......................................................... 293

POWER NAP ........................................................... 293

CHAPTER SIX ........................................................... 298

AFTER WORK RELIEVING STRESS MEDITATION ..301

CHAPTER EIGHT ...................................................... 309

SLEEP STORIES FOR MEDITATION ....................... 309

CHAPTER NINE .........................................................322

Chakra Healing: The Mindfulness Meditation Guide to Awake

Introduction to Chakra ........................................... 334

Chapter Two.............................................................. 340

The Root Chakra ..................................................... 340

Chapter Three ............................................................345

The Sacral Chakra....................................................345

Chapter Four............................................................. 349

The Heart Chakra ....................................................354

Chapter Six................................................................ 360

The Throat Chakra .................................................. 360

Chapter Seven ............................................................365

The Third Eye Chakra ..............................................365

Chapter Eight ............................................................. 371

The Crown Chakra ................................................... 371

Chapter Nine .............................................................. 377

Balancing The Chakras............................................ 383

Chapter Eleven .......................................................... 390

Other Chakras......................................................... 390

Chapter Twelve.......................................................... 398 Blocking