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11.04.2014
Meditation With Mallika Chopra is an 8-part online course dedicated to helping you learn how to meditate and practice more mindfulness in your everyday life to help expand your sense of happiness, compassion and inner peace. When you pay attention to your breath, you are connecting with a basic and vital part of yourself that keeps you alive. When we allow our minds to get swept up in stressful thoughts, or anxious thoughts about the past and the future, we lose touch with what is truly important in life. For the next few days, in addition to practicing a basic breathing meditation once or twice a day, make an effort to pay attention to your breath no matter what you are doing:  whether you are eating, showering, commuting to work or buying the groceries.
As you do this on a regular basis, you may find that you are less stressed and less overwhelmed by your daily life and more in appreciation and gratitude for the present moment. Meditation, when properly understood, is the stilling of the physical body, generally in a position where the spine is straight and erect, sitting up, not lying down. When you sit to meditate, you must come to feel that you are about to have a conversation with your God, your Higher Self, and nothing less. This may seem like a very cursory and basic approach to meditation but we assure you that if properly followed, it will lead you to inner breakthroughs of the type that most people so much want to experience but are so unaware of how to. 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. Melanie Lane, MD, CPCC is both a Board-Certified Family Physician and a Certified Professional Co-active Coach. Nap On You Crazy Diamond Take Charge, Be Proactive to Maximize Health Miracle Juice Cures Arthritis - Wards off Shark Attacks!
This meditation can be used to increase your energy or to balance it and is most beneficial when done first thing in the morning before you get out of bed.
As you breathe in, visualize your qi descending from the dan tien, which is behind the navel, down to the hui yin (perineum) then ascending up your spine, over the top of your head to the palate.


When you focus your energy completely on your breath, you are reminding yourself what is truly important in life: the present moment and the fact that you are alive. By making a conscious effort to pay more attention to our breathing every day, we are reminding ourselves that the simple practice of breathing is a gift that we should be grateful for.
Your place of meditation should be fairly comfortable as to temperature and somewhere you are likely not to be disturbed by others.
You should approach meditation as you approach the altar of invocation--with humility, awe, respect, great love and gratitude.
As you breath deeply, initially focus your attention in the head area, the top of the head in particular.
Then, become aware of your spine, the central beam of the temple of the body, the spinal column, that lovely dimensional doorway into inner space. In each session of meditation, at some point one will hit an inner foothold, a landmark, so to speak. Seek to become aware of the inner atmosphere as the breath continues to inhale and exhale at its own steady pace. Seek to know yourself as you are, beyond thoughts, feelings, sensations and certainly physical bodies.
Seek to know that part of you that has never changed and shall never change, the part of you that is eternal.
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. You may sit in the traditional yogi's meditation position or straight up in a comfortable chair.
Focus on the spine as you get used to the rhythm of the breath, as it goes in, as it goes out, and eventually release your attention on the breathing as it continues at the proper pace by itself. There are many great benefits in having the power of two (or more) people engaged in the same goal. If you think you cannot go any deeper, you should keep trying nonetheless until you cannot go any more. 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. 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.
You must will yourself to go in, not unlike one paddling a canoe upstream against the current and not unlike the salmon who doggedly keep swimming upstream against the current that keeps beating them back.



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