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23.12.2013
There’s great debate in the meditation arena about how much time you should spend doing it. The state you’re looking for certainly is an immediate calm, but also a very regulated, stress proof brain throughout the day. When I sit down and take it past 15 minutes, moving into 20, and even 25 +, I achieve a much deeper, much more integrative, much more protective for the rest of the day kind of state. The Dalai Lama has been rumored to offer a lot of money to anyone in science that can help him replicate the gamma state, which is a state of high brain integration where cognitive performance is significantly powerful, in less than 4 hours (the time it takes him to get there). The longer I go in, the crazier and more powerful the state is, and the subsequent effects. The mechanism at work here is simply the more complex integration, calming, cognitive control, and deep state regeneration as a result of more time in. About the author Ryan Ballow is a combat vet turned entrepreneur, Founder of iMobileRescue Inc, Surrogate Labs, and Cortex the Nootropic. Most meditation focuses on breathing, but I find that the most powerful techniques are based on an essential principal: to meditate on what you want to become. If we use the meditation techniques from ancient Hindu or Buddhist texts, remarkable transformations of the mind are possible. To clear obstacles from your mind and life, the most powerful meditation object recommended by the ancient masters is to invite an image of an enlightened being into your meditation. It’s a great power when you are able to wish happiness for all beings, regardless of how they treat you. The next time you sit in meditation, think about how nice it would be if everyone could find happiness. The wisdom of change has been around for a long time, but we often often forget it when it comes to meditating.
Just as Heraclitus told ancient Greeks, “You can’t step in the same river twice,” remind yourself that you can’t sit on the same meditation cushion twice. Perhaps the best qualities of superheroes are that they never give up, no matter how hard things get. James Connor is the author of The Superyogi Scenario, a page-turning thriller that allows readers to experience authentic wisdom that creates superheroes. September 23, 2011 By IntegrityAdmin Leave a Comment If you haven’t experienced the peace and tranquility that comes from meditation, consider starting a practice. As snow season approaches, Taos athletes can get in some last minute pre-season conditioning with a popular yoga posture that benefits all winter sports: Ardha Utkatasana, also called Chair or Half Squat pose.
Even if winter sports aren’t your thing, the squat (often considered the king of exercises), because it strengthens key posture muscles—erector spinae, gluteals, quadriceps, hamstrings, and abdominals, is an exercise that can make navigating through life easier. Utkatasana, the classic deep knee yogic squat may increase the potential of injury to knee ligaments and therefore should be performed after considerable preparation.
Squatting requires a high level of proprioception when done correctly (the ability to sense the position, location, and movement of the body in space).


Besides being used for ski conditioning, the half squat is also the basic stance used in ice-skating (knees bent, back straight, and arms out).
One legged squat is a great variation for toning and strengthening legs in preparation for ice skating.
Skaters use one-legged squats to condition their legs and core and improve balance for performing sit spins and moves like “shoot the duck”, a full one-legged squat with the opposite leg extended forward. Besides being a great sports conditioner, the modified squat is also used in physical therapy centers and may be appropriate for the rehabilitation of most knee injuries.
Whether or not you ski, board, or skate, the benefits of Ardha Utkatasana, can’t be ignored. Carrie Leven will be offering a free “Yoga for Ice Skating” conditioning class October 28 from 11am-12:15 at the Taos Youth and Family Center. Squatting with the heels up puts greater emphasis on the calves, develops balance, and is one of the core postures in the famous Bikram Yoga series. Julie Cortopassi instructs a Gentle Svastha Yoga class on Fridays from 12-1:15pm at Santosha Yoga of Taos.
Tim Ferris, author of the 4 Hour series books, among other things, said recently in an interview that the effects of meditation are understood not necessarily immediately, but throughout the day in how your brain functions, which I agree with. Sometimes, for me, a solid meditation session allows me to undergo extremely stressful, super demanding and sometimes non stop situations throughout my day (which is mainly in building and running my iOS device repair company), without breaking down from stress, while maintaining a pretty optimal brain functionality throughout. First, the integration of the many systems of the brain, which is what happens during meditation, can be achieved faster in some than in others, which could explain a shorter induction period in meditation or shorter meditation times.
I mean, the lights turn on, my calm prevails, verbal fluency kicks on full blast and cognitive speed and regulation throughout the day sticks around.
I think a lot of the elements of whether or not you have a good meditation session are extremely important here, and should be considered in formulating expectations about any meditation session.
We can open our hearts, eliminate anger and raise our consciousness, all of which have a direct effect on the process of our own evolution as human beings.
Who you invite is up to you, but choose someone with qualities that you would like to emulate — a God of your own understanding. Then, wish happiness for everyone and send that wish out on rays of light from the center of your chest as a form of loving kindness.
Too many people say, “I can’t sit still,” or, “I can’t meditate,” and they lose before they even begin. Start each session by saying, “I’m going to focus and still my mind, so I can become a better person to help others.” Meditate for everyone. Meditation allows us to tap into an inner peace that comes from going inward and connecting with a higher source.
The main thing to do in meditation is to relax and clear the mind by sitting, focusing and breathing. If you’re just starting meditation and want to make it a habit, consider teaming up with a “buddy” who will keep you motivated in your practice.


If you want more stability, peace, and harmony, a meditation practice can change you from the inside out. Whether you snow shoe, cross country ski, downhill ski, snowboard, or ice skate, Utkatasana can help you to improve your performance while decreasing the risk of injury. Think of the muscles you use when you’re getting up off the floor, or in and out of the car.
It’s also a closed-chain exercise, which coordinates the ankle, knee, and hip joints so they move together in a functional pattern. If you have knee issues, please consult your doctor or physical therapist before performing this exercise.
But he was also saying that short meditation sessions are his thing, and that time constraints make it hard to sit for a while and meditate. I’ve been able to, particularly with self directed internal programming (aka self hypnosis), get into really deep meditative and regenerative states within 5 minutes. I cannot achieve that state in less time, unless again, all the physiological elements are right and I do some self hypnosis, but generally, I need at least 15 + minutes to really integrate the brain. It doesn’t matter how your meditation went yesterday, or how it starts at the beginning of a session. There are many great benefits in having the power of two (or more) people engaged in the same goal. And, the squat is versatile: you can perform it anywhere (office, home, outdoors), as part of a larger routine or as an isolated exercise by itself.
But I can’t always do that, and the elements of sleep, food, energy, etc all effect the situation.
Even when people act out or act badly, it’s because they are trying to get something they believe will make them happy.
There are numerous techniques and the goal is not to be perfect, but to simply practice breathing and clearing your mind.
You don’t need to meditate together; rather it’s helpful to support each other in an ongoing practice. When you realize that your mind can change in an instant, you raise your belief level for what is possible.
With practice, you’re continuously clearing your mind of negativity and allowing a stronger connection to the Universe and all of its gifts. In my book, Just Give Your Head a Shake, I describe how to practice Buddhist Vipissana meditation.



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