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The practice comes with a myriad of well-publicized health benefits including increased concentration, decreased anxiety, and a general feeling of happiness.
Although a great number of people try meditation at some point in their lives, a small percentage actually stick with it for the long-term.
Meditation is an absolutely wonderful practice, but can be very difficult in the beginning. Meditation plays an important role in various religions and spiritual traditions, and has always been practiced everywhere, from ancient times until the present day. There are many forms, techniques and traditions, which are practiced and followed for various reasons and aims, for relaxation and health, for mental mastery and inner peace, and of course, for attaining spiritual awakening and enlightenment, and for discovering who you really are.
Its constant practice reduces the number of restless thoughts in the mind and brings inner peace, happiness and bliss. In order to obtain results meditation has to be practiced every day, at least once a day, twice a day is better. Below, you will find several things you can do to improve your ability to meditate, reduce the inner resistance of the mind, and improve your chances of success.
To relax even more, for a few moments focus on a pleasant memory, or a mental image of a place that makes you feel calm. Think for a few moments about the benefits of meditation, how it will strengthen your focus, calm down your mind, ease stress and tension, etc.
Before you start to meditate, tell yourself that all thoughts, ideas and plans will have now to wait until you finish, and that nothing is going to distract your mind. Peace of Mind in Daily LifeLearn to free your mind from stress, worries and negative thoughts, and enjoy a state of inner peace in your everyday life. Since most of the problems we experience when we are new to meditation come from overstraining at placement meditation, it is important to be moderate and avoid becoming tense from exerting too much pressure. Yoga can help with strength and flexibility, as well as promote a sense of emotional balance.
Guided imagery is a great relaxation tool for those who might need a little assistance quieting down the mind.
Progressive muscle relaxation is the systematic tensing and relaxing muscle groups throughout the body. Just the act of sipping tea is soothing, but an amino acid found in tea called L-Theanine has been proven to have relaxing properties. Meaghan O’Keeffe, RNI'm a registered nurse with a BSN from UMass Amherst, School of Nursing.
I have two children in preschool who refuse to stop growing and a supportive husband who works in the coffee industry and provides me with a steady stream of caffeine. This is unfortunate, and a possible reason is that many beginners do not begin with a mindset needed to make the practice sustainable.
You will only get to the next level in meditation by setting aside specific time (preferably two times a day) to be still.
Breathing deep slows the heart rate, relaxes the muscles, focuses the mind and is an ideal way to begin practice.

This is very common for beginners as we think “hey, what am I doing here” or “why can’t I just quiet my damn mind already”. Although many of us think of effective meditation as a Yogi sitting cross-legged beneath a Bonzi tree, beginners should be more experimental and try different types of meditation.
A great practice for beginning meditators is to take notice of the body when a meditative state starts to take hold. Preferably an instructional guide AND one that describes the benefits of deep meditative states.
Meditation is a life-long practice, and you will benefit most by NOT examining the results of your daily practice. Finding your breath and “being present” while not in formal practice is a wonderful way to evolve your meditation habits. For beginning meditators, the slightest physical movements can transform a meditative practice from one of frustration to one of renewal.
Meditating with a partner or loved one can have many wonderful benefits, and can improve your practice. Without a doubt, early morning is an ideal time to practice: it is quieter, your mind is not filled with the usual clutter, and there is less chance you will be disturbed.
Once your practice is through, spend 2-3 minutes feeling appreciative of the opportunity to practice and your mind’s ability to focus.
Meditation is hard work, and you will inevitably come to a point where it seemingly does not fit into the picture anymore.
It is a method for gaining freedom from constantly nagging thoughts and worries, and for quieting the chatter of the mind.In its higher levels, meditation leads to inner peace and happiness, and to spiritual awakening and enlightenment. There have always been people, who had the desire to go within, beyond the mind, and to discover who and what they are, and attain a higher spiritual consciousness.
One that requires focusing the mind on a certain activity, such as on the breathing process, or on a concrete object, mental image, a word, thought or a quality of character.The other form, requires that you do not focus on anything in particular, but to empty the mind of thoughts, and merge into the inner silence within you, into your Real, Inner Self.
Read these suggestions attentively, and apply them to any technique that you choose to practice.
The more focused the attention is, the easier it is to ignore thoughts and other distractions.
Practicing the lessons in this book, even for just a few minutes a day, will calm your restless mind and create inner peace in your life.Click for DetailsDid you like the article? He is the author of articles and books, teaching how to use your mental tools and inner powers to create a life of happiness, success, fulfillment and inner peace. The Transcendental Meditation technique is a specific form of mantra meditation[1] developed by Maharishi Mahesh Yogi.
Note: These instructions are drawn from the vipassana traditions of Mahasi Sayadaw and Chao Khun Bhavanapirama Thera. Contents This article offers step-by-step instructions for nine insight meditation exercises, as well as a detailed explanation of mindful eating, hints on dealing with problems such as wandering mind, sleepiness, disturbing mental images, unpleasant emotions, and more. When our mind is peaceful we are free from worries and mental discomfort, and we experience true happiness.

You may not even be aware of how much negative commentary you have running in your subconscious.
Check out this free audio guide to take you through a progressive muscle relaxation exercise. If you don’t have a pet of your own, try some of these suggestions for getting some quality animal time in.
Try thinking about physical activity in terms of how happy it will make you feel–the physical benefits are just a great bonus.
My nursing experience includes pediatric critical care and pre-operative care and I enjoy working with individuals with special needs.
And like you, I am a master of multi-tasking, a sucker for suctioning and a translator of medical jargon. Additionally, stretching starts the process of “going inward” and brings added attention to the body.
The art of focusing your attention to a single point is hard work, and you have to be purposefully engaged! Once the mind quiets, put all your attention to the feet and then slowly move your way up the body (include your internal organs).
If you have it in the back of your mind that the phone might ring, your kids might wake, or your coffee pot might whistle than you will not be able to attain a state of deep relaxation. These adjustments may be barely noticeable to an observer, but they can mean everything for your practice. Lighting a candle and using it as your point of focus allows you to strengthen your attention with a visual cue. However, it is necessary to make sure that you set agreed-upon ground rules before you begin!
THIS is when you need your practice the most and I recommend you go back to the book(s) or the CD’s you listened to and become re-invigorated with the practice. If we train our mind to become peaceful we shall be happy all the time, even in the most adverse conditions, but if our mind is not peaceful, then even if we have the most pleasant external conditions we shall not be happy. When we’re stressed out, our breathing becomes shallow and more rapid (and for some of us, that’s most of the time!) Checking in with the breath is a small but profound way to practice self-care. I'm passionate about writing and am thrilled to write for Scrubbed In, where I get to pay tribute to the nursing profession and help uplift those who practice every day. Chances are that losing the ability to focus on meditation is parallel with your inability to focus in other areas of your life! The purpose of this article is to provide 20 practical recommendations to help beginners get past the initial hurdles and integrate meditation over the long term: 1) Make it a formal practice. And China Commit To Signing Paris Agreement On Earth Day The Art Of Doing Nothing Richard Moss MD The Art of Centering: Part 3.

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