Breath meditation is a simple and easy way to gain greater self-awareness, peace, and health.
Many major medical centers now consider meditation a valuable component of health management. As you focus on your breath, being aware of its sensation as it moves in and out of your body, simply count each breath in and each breath out. You may want to support your learning with a CD that provides instructions with peaceful music.
By perezkaram For those of you who have signed up to our newsletter you are already aware that today is the launch of our very first online course.
It is a 6-week meditation course design to help beginners and intermediate create the foundations for a lasting and solid meditation practice, and the course will start on Nov 15th, with a new module coming out every week! The course is packed with videos, audio guided meditations and PDFs to support your daily practice! Yes, even if you hate what you do you can make a few adjustments in your relationship to work and be happier, or at least less unhappy. First thing is to understand that, for the most part, getting a new job, a new promotion, a new boss, will not make you happier.
Yes, every day, take a moment to think about one to three things that you are grateful for, better if it is actually from work, but also feel free to include personal things, actually I encourage you to do so. I do this in the mornings, right after my wake-up routine, so I start my day with a grateful attitude already. I used to work in a large media agency and I was having the hardest time enjoying the work. So if you don’t find meaning in your job, take a closer look at the whole process and ask yourself: who is benefiting from this work?
There is a great story, I can’t really find the origin, but I have heard it a few times and read it a few more in some great books. The first time I read this story it blew my mind, and it changed the way I (try to) approach any activity I undertake. Even a janitor has the incredibly important job of keeping the environment conducive to creation and work. I’d like to invite you to take a moment everyday, before the workday, and think of them as regular beings who have a deep suffering, like something they think they have to protect. You might be asking right now (I can almost hear you): “Why do I have to be the one doing that? Instead, enjoy your Sunday fully, present with your time off, with your family and friends, and leave those dreadful feeling for when they are really justified (hint: they never are, if you have done any of the above). This next weekend, make it a point to not complain or create terrible expectations on Sunday evening. These five points are not the only way to be happy at work, but are tactics that have worked for me and most of the people I have taught them to. After studying mindfulness and meditation for almost a decade, you get to store a lot of books in your kindle, iBook and Audible accounts.
As per meditation and mindfulness, I have read some books that I don’t care for, and some that are spectacular in how helpful they have been to both my intellectual understanding and my experiential practice.
I would love to know what are some of your favorite books related to Mindfulness or Meditation. Here is a list of the shows that I listen to on regular bases. I hope you find benefits in any of this podcasts.
Of all the benefits you might get as a leader from a mindfulness meditation practice, here are five ways that I could think off. You know how it is, sometimes it’s overwhelming how many decisions we need to make a day. With the practice of mindfulness with consistency, you will develop the skill to bring your mind to the present moment and cut through the mental chatter. Real heart felt empathy and joyful compassions is helpful both to deal with team members or to deal with our customers.
After a few sessions of practicing mindfulness is very common to start feeling more empathic with other peoples both pains and joys. When I started practicing meditation, and later more specifically mindfulness meditation, the change I found most noticeable in my day to day life was my ability to prioritize the important and high impact tasks in my life. There are an infinite things that needed to happen to lead to this moment right here right now. I mentioned above that sometimes in there, in our heads, we encounter things about ourselves that we don’t really like.
One of those things you will find in there are all this stories that you might have build in your life about what it is that you can’t do, or that you do terribly bad.
You start meditating and practicing mindfulness today without having to dramatically change your routine.
If you can do one hour a day that is great, but if you can only commit 5 minutes, you will also experience the benefits and improve your relationship with life! And in case you do want to find those 5 to 10 minutes each day, here are a few activities your probably do where You can shave some time off to do your meditation. We can choose every so often to turn off the screen and sit there, in silence, or in connection with our spouses and other family or roommates.
But we live in a very materialistic world, a world where science is perceived as the pinnacle of truth. There is something very interesting about life: we are constantly in some kind of pain or discomfort. In the next meditation we will investigate what that means experientially and, hopefully, see ourselves transcend human suffering (is it even possible?).
By perezkaram When you are in the ultimate productive state of mind, you get into the flow of things and don’t fall into distractions too often, right? Here are a few things that can help us identified how to hack into that mindset and make it more productive, if we work at this intentionally. A productive state of mind can see the opportunity and the conditions that lead to that opportunity. We can hack ourselves into entering a peak performance highly productive state of mind if we work in habituating our mind to be present, available and aware of our choices. I am very bias on this one, because I practice meditation, so I use it as my to go practice. Filed Under: General, Productivity Tagged With: getting things done, goals, mental habits, mindfulness at work, mindset, peak performance, productivity, productivity mindset, productivity tip, state of mindWhat is Mindful Productivity? To be present with our work, to understand why we do what we do and how it connects to what others are doing, to make a decision from a place of awareness and true focus, to do what matters and to do it well, that is what Mindful Productivity is all about. When we talk about productivity we tend to think about do-to lists, systems, processes, measurements, input, output.
There is something missing in this picture: Our own relationship with the process, with the experience of being productive and the mental and emotional context in which it happens.
I compassionately embrace my busy crazy creative mind, the one that is constantly connecting new ideas, and new patters. I embrace it because I have learned through meditation and mindfulness practice to engage only with those moments that inspire me, and to turn the rest of the moments into inspirational ones, or let them pass through. Every breath you take is a powerful physical process that initiates your creativity and expression. When I began my training as an actor over 15 years ago I quickly learnt the importance of breath. Fortunately a major part of my voice training focused on correct breathing and whata€™s more I was learning meditation at the time. There are numerous methods and systems for the initiation of deep breathing, exercises that assist the practitioner to tap into the power of breath. The depth of every breath you take is directly proportionate to the elasticity of your diaphragm. One of the benefits of practicing meditation is tapping into conscious, deep diaphragm breathing. 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.
The Amazing Diaphragm: How Your Breathing Predicts Health The respiratory diaphragm measures mere millimeters in thickness, but its influence can exact multi-system effects that ultimately dictate your long-term health and well-being. 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.
Correct breathing techniques are necessary for these benefits to occur in their fullest extent, unfortunately many people do not know or understand how to breathe properly which is the reason for this post. You can notice this at night time when you reflect on conversations you may have had with others.
We can simply place a rock in front of us and concentrate on that to help silence our thoughts in meditation, but it is more feasible to concentrate on breathing from our diaphragm as it also relaxes the body and mind.
This our first online course so we want to make sure you know exactly what it is your are getting! Just set an alarm in your phone to remind you to do a one gratitude entry, launch your note app (any phone has one) and write one thing you are grateful for. This is easily accomplished by taking a hard look at what you do and how it fits within your organization.
Once you realize that their behavior comes from their own misunderstanding of reality and situation, or maybe from their own problems at home or with their bosses, then you will find a ways to not get upset with them. There are many others, related to more Buddhist or productivity and business driven that I mights recommend later down the road.
In the last few years there has been a proliferation of great podcasts related to themes that interest us here at OurBusyMinds, like mindfulness and meditation, psychology or productivity, from a Buddhist, secular and scientific perspective.
Is there any other podcast I have not shared here that you think should have made the list? Understanding, really, viscerally, what the team needs is key to be able to help them thrive. While being alone in there with out own thoughts, many times we have experiences we don’t necessarily like. One of the best and most amazing phenomena that I have came to understand (intellectually at least), is that everything is interconnected and interdependent.
All these causes and conditions, from the beginning of space-time (if there ever is any), lead to your experience right now.
We as humans are conditioned to see ourselves so separate from each other, that we forget that we are connected at the core. It can be scary, until we peal the layers out and realize that that things that we don’t like of ourselves is, more often than not, just a story we tell to sabotage our own dreams. The problem is that many of us believe that we have to meditate for one hour or so for it to be beneficial and effective and that can be overwhelming. And maybe You are not really too much into any of these things, but I can bet You there is something in that life of yours that You could do 7 or 10 minutes less and spend that time practicing mindfulness, to become the best version of yourself. We don’t see all of reality, at least not with our normal interface, which is our five senses.
Science, like any path, will come to certain level of maturity and realizations of it’s own limitations, and free itself from it. Even when we find space to feel happy, it tend to be followed by the anxiety that comes with the truth that the moment will end, so we cling to it. The reason is because we have this amazing ability to realize who two or more things can only exist and do something in relationship to something else.
It also have the habit of understanding impermanence and that things can change, so there is a sense of urgency, not stressful, but diligent in getting things done, because really, there is no better moment than the now to do anything.
There are a few ways to do that. We can practice mindfulness, do daily mindfulness exercises and meditate.
It doesn’t always keep me from drifting away and loosing my concentration, but I have been getting better at getting my monkey mind to come back every time it drifts. I was able to engage on important work for longer periods of time, without getting distracted by my own mind, and I was able to make more assertive and timely decisions. A little later, what I used to see like a fixed reality out there from it’s own side separate from me, became much more elastic and malleable to what I wanted to create from it. Combining my productivity habits with my meditation practice has allowed me to move fast, move forward where it matters most at any given moment. All children and so called uncivilised people actually know how to tap into breathing for relaxation techniques.
The great thing about being human though, is that you are able to tap into this positive old habit with a little practice. Whether it is yoga or a new sports enhancement exercise the goal is the same: tapping into better mental, emotional and physical performance.
It is this unseen energy that has such a positive impact on the body and is what makes practicing deep breathing exercises so worthwhile.
If your diaphragm is always tense and wound up in knots it is very difficult to get a full breath of air. 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.
Many relate it with religion, faith, hypnosis, problem solving, navel gazing, visualization and so on. Understanding the anatomy, physiology, and mechanics of deep diaphragmatic breathing, especially through yoga practice, can transform your health.
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.
It opens up the airways, clears the nostrils and relaxes the body through the influx of oxygen.
Due to the ever decreasing attention spans of humans and the commotion of daily life the mind has adapted to constantly thinking about the past and future, but very rarely the present. However, if we want to achieve balance and happiness in our life we need to begin noticing the present more often and taking the little pleasures from it. If you thoughts wonder 50 times, bring your concentration back to your breathing 50 times, the more often you do this and meditate the easier and more enjoyable it becomes. Breathe in for 6 seconds, hold your breath for 2 seconds and then breathe out for 7 seconds. This is breathing by contracting your diaphragm, a muscle located in between your chest and stomach.
The opinion of many experts that breathing meditation is the basis of all meditation methods that exists.So it would be nice if we practice breathing meditation beforehand.
With breath meditation, you focus your attention on your breath, following its rhythmic movement as you inhale (breathe in air) and exhale (breathe out air). It can be on a chair with both feet on the floor or sitting with your legs folded up as in a modified lotus position (yoga style).
This practice will create a new pattern in your mind to look for things to be grateful for in every area of your life. If you look closely you will find someone who is the ultimate beneficiary of your work, then you will find more meaning in your work and in doing so, change your relationship to it.
You might realize that what you are doing is actually some of the most important aspect of the whole process. We don’t realize that these people are also going through their own struggles and problems. And it is not under your control how they behave, but it is fully under your control how you react to their behaviors. First, Thich Nhat Hanh is one of the most amazing minds I have been able to read from and heard from, his compassion and precision of language is amazing. Although I feel she is a little monotone when speaking, which can make it hard to listen to, her writing is superb! Although, McNally is a bit of a controversial person, the teaching in this book are a current age interpretation and application of ancient Tibetan meditation principles.
Traditionally a Psychologist, her teaching are colored with Western Psychology and Buddhist Philosophy.

It’s the only daily meditation podcast I have been able to find, and probably the only one you will need, because she is really good and introducing an idea and guiding you through the meditation in around 15 minutes. It will sometimes features interviews and other times audio from lectures given at the center. And with a consistent practice and the right guidance, you will realize that you are actually turning off the chatter box, or leaving it in the background. It was so apparent that when I had periods or a few months when I didn’t practice consistently, my mind seamed to snap back into the old habit of tending the urgent before the important, or the want before the need. We see how the ephemeral present moment has to be part of a larger picture and it can only be from that present moment that we can have an impact on how we experience that larger picture. Realizing it and experiencing it will help you lead your team as a master strategic master. Becoming aware of this and checking on this stories to see if they are real, creates two amazing opportunities. Grab some guided meditation in your phone, plug in your headset and get some mind space in that crowded train. The key here is just 5 to 7 minutes off from any or all of this doesn’t mean you have to take it away. We live in a reality that we don’t really understand experientially, as much as we can understand, sometimes, logically. When we are there our mind follows a certain set of pattern or what I consider to be mental habits.
So our creations and our purpose under this state of mind makes it so we perform and create in relationship the the world around us, thus having a bigger influence footprint.
I realized I could actually affect and tweak how reality appeared to me by tweaking aspects of my mind. If there is something that my meditation practice has done for me throughout the years, it’s to get more fired up to do go out and do even more, bigger and better things that will help, inspire and entertain more people. My shallow breathing greatly hindered my ability to express myself and subsequently stilted my performances on stage and camera.
Because children have not been socialised into bad posture and high stress levels, they are always breathing naturally and easily. There are many factors that influence the diaphragm, ranging through the physical, mental and emotional. People know that it helps in stress relief but even that is not full exploitation of meditation. This information is not intended as a substitute for the advice provided by your healthcare provider. There are many great benefits in having the power of two (or more) people engaged in the same goal.
The reason that oxygen is so important in meditation is because it is a natural relaxant; Dr. We use our meditation to silence the mind and become present, we use our breathing to help silence our wondering thoughts and over-active mind. To do this you need to inhale deeply and slowly through your nose, push out your abdomen as you do this and continue breathing in. You can use it during a painful or frightening procedure or an anxiety-provoking situation like public speaking or being stuck in traffic. If it’s hard to hold gratitude for that long, you might want to read what you wrote a few times over as you generate the feeling. When they say or do the things that upset us, we think it’s personal, we think think they are out to get us. In this book (to which she published the first version exactly 20 years ago) is based on a powerful meditation practice called in english Lovingkindness. Easy to understand and almost every chapter have a meditation outlined and explained for us to practice on our own time.
This book is incredibly good at taking concepts that might feel foreign to some, and translating them into practical and current ideas. At the time of this writing I study at the center in a Year Long Meditation Intensive Teacher Training. His style is always really engaging and very straight forward, even for those who don’t necessarily understand too much buddhism. I find it to not be very consistent in the frequency of publication, but they make up for that on the quality of the content. Many times because we are afraid of the negative potential outcomes we predict to be likely to happen. With the clarity of a mind in control of its actions upon its own thoughts, you will be able to make the decisions you need to make. There is not real news out there any longer any way, and 99% of it we cannot do anything about it, so why even bother consume it so much. I wonder sometimes why is it so uncomfortable to sit with the newsfeed of our own mind, yet we are willing to sit and scroll over thousands of posts or watch endless hours of video on Netflix of Amazon.
We are mostly smiling, or some of us (yes, sometimes) have the tip of our tongue sticking out the side of our mouth. Do not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. 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.
One day, as I looked at the whole process during a meditation, I realized that the videos I was making were helping the company get new clients, which in turn was allowing the company to hire more people, in an economy (this was back in 2009-10) that was desperate for new jobs. But the truth is that we are extending the disliking of work to even the moments when we are not working.
For buddhist and non-buddhist alike, the book is packed with very useful advice, to be happier and life a better life in general. When we have that realization with ourselves and we start connecting with our own discomforts, we also realize that other people, just by being human, most experience something similar. We are ourselves, individuals, yes, but we are just one individual of a massive species, of a massive kind of living being. Your breakfast this morning, your crush on high school, the Declaration of The Independence. On average people are spending 20 minutes of their day on Facebook without doing us any good (not necessarily doing any bad either,) when we could spend 7 or 10 of those minutes in practicing being present. When these conditions are met, I believe we are so present and absorbed into the task that what we are experiencing is in a way a state of meditation. Always speak with your healthcare provider before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem.
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 then exhale through your nose and slightly pull your abdomen in, once it is in let the rest of the air in your lungs exhale. It will make you feel happier and in turn, have more energy, work better, feel better and really really rock your reality to the core. It is basically written in plain english, with some buddhist and psychology terms in there.
They have a yearly conference and organize retreats as well, so it’s a great site to be connected to. At least in this planet, because if we look up into the sky through to space, we realize that we are so really insignificantly tiny.
If you have or suspect that you have a medical problem, contact your health care provider promptly. Suddenly I was not making videos to help the CEO get richer (although he probably was anyway) but I was producing content that was helping create jobs! Do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this web site. And when we get to put those ideas together, we will have the power to do anything we want.

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  1. 06.10.2015 at 19:13:11
    MANAX_666 writes:
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  2. 06.10.2015 at 11:52:15
    INFINITI_girl writes:
    Tool for improving your everyday.