Checking my calendar, it looks like I’m fairly free (no weekends running around) starting next Monday, the 8th of March. If you want to learn how to meditate too, download Vern’s Free EBook – 22 Day Meditation Course.
In the meantime, I’ll gather all I can about the benefits of a regular meditation schedule and language learning. There are also good beginner retreats here in Thailand in which you learn the basics of vipassana and walking and sitting meditation. There are also some good temples that offer weekend retreats in the greater Bangkok area if you don’t want to go too far but the ebook looks like a great start. But I did start to use the techniques of meditating while walking, while sitting quietly in my office chair trying to calm everything after the latest idiocy, while sitting on public transit, while waiting in lineups. WLT shares Thai language resources, learning tips and techniques, as well as local quirks and insights on Thailand.
By registering, you may receive account related information, our email newsletters and product updates, no more than twice a month. By subscribing, you will receive our email newsletters and product updates, no more than twice a month. Over the years, some people have said to me that they have trouble visualizing in meditation.
Visualization is the art of forming pictures or images in your mind using your imagination. You can then take visualization a step further by visualizing certain things you want in your life, for example; a perfect partner, a new home or more abundance, to list a few examples.
By focusing on what you want, rather than what you don’t want, helps to magnetize positive things and experiences into your life. This article, a simple visualization guide for beginners, will give you some tips and techniques to help you learn to visualize in meditation. The guided meditations on this download package will introduce you to varied elements of meditation and spiritual growth. While Vipassana meditation has grown in popularity over the course of the last few years, it’s been a well-established form of meditation ever since Buddhist times.
Specifically, Vipassana refers to seeing something as it truly is, with the ultimate goal of such meditation being to reach one’s maximum potential for happiness. Furthermore, this specific form of meditation is often done to rid the mind of supposed impurities and negative thoughts. When one practices Vipassana meditation, he or she focuses on his or her unique sensations. In times long ago, students of meditation dedicated their lives to meditation in the pursuit of spiritual growth.
As times have changed, this is no longer common, and meditation practice must now integrate into a busy schedule. Because Meditation has been around for thousands of years, and is interwoven throughout the different cultures and religions of the world, one definition to keep everyone happy is a task indeed! I will give brief explanations about the different meditation techniques, with free meditations you can try, and links to more specific information. If you are interested in Learning How To Meditate, I suggest you take your interest seriously. Falling short of signing up for a local course in your neighborhood, it is possible to integrate meditation into your daily existence and know you are doing it correctly – by signing up for the Learn How To Meditate course offered below. It has been created by Anmol Mehta, who runs one of the web’s best Yoga and Meditation portholes.
Anmol is indeed a master of the art – and has been teaching simple spiritual concepts for many years. Vassili, Sahaja Yoga volunteer instructor, took a half day off from work (he is a great massage therapist!) and met Peter, Isabelle and myself at the Canada Revenue Agency venue. Such a pleasure to read about this fulfilling and satisfying experience for so many seekers.
Many few organizations realize that with the ever growing demands of the corporate world, its become necessary to stay balanced through meditation. Although you don’t need to formally meditate in order to practice hatha yoga—nor is the practice of hatha yoga mandatory in order to meditate—the two practices support each another. An exquisite methodology exists within the yoga tradition that is designed to reveal the interconnectedness of every living thing.
In the Yoga Sutra, Patanjali gives instruction on how to meditate and describes what factors constitute a meditation practice. In the yogic context, meditation, or dhyana, is defined more specifically as a state of pure consciousness. Recall that the first four limbs—yama (ethics), niyama (self-discipline), asana (posture), and Pranayama (life-force extension)—are considered external disciplines. When we concentrate, we direct our mind toward what appears to be an object apart from ourselves.
According to the Yoga Sutra, our pain and suffering is created by the misperception that we are separate from nature. Mantra yoga employs the use of a particular sound, phrase, or affirmation as a point of focus. Visualizing is also a good way to meditate; one that beginners often find easy to practice.
Some practitioners visualize a natural object such as a flower or the ocean; others meditate on the chakras, or energy centers, in the body.
Use this technique with your eyes fully opened or partially closed, creating a softer, diffused gaze. Although you can meditate, or become fully absorbed in any activity or position of stillness, sitting is the most commonly recommended posture.
Relax your arms and place your hands on your thighs or in your lap, with the palms in a relaxed position facing up or down. A moving meditation—highly recommended by many teachers—may be an enjoyable option for you. Even though lying down is associated with relaxation, the classic Corpse Pose, Savasana, is also used for meditation. Research has confirmed what the yogis of ancient times already knew: Profound physiological and psychological changes take place when we meditate, causing an actual shift in the brain and in the involuntary processes of the body. The health benefits meditation produces naturally reflect the mental and physical effects of this process. Traditionally, the morning is considered the optimal time because you are less likely to be distracted by the demands of your day. If you are new to yoga and meditation, you may find adding 5 or 10 minutes of meditation at the end of your asana practice enough. If you choose imagery, visualize your favorite spot in nature with your eyes closed, or gaze upon an object placed in front of you: a lighted candle, a flower, or a picture of your favorite deity. One way to observe the breath is to count it: Breathe in for three to seven counts and breathe out for the same length of time.
Whichever posture and method you choose, stick with them for the duration of your meditation period. At the beginning you might feel uncomfortable meditating—sitting for 20 minutes may cause your legs to fall asleep or cramp up, walking slowly may bring up feelings of impatience or agitation, and reclining poses may merely make you fall asleep.
If you continue having trouble with your meditation practice, you may need to seek the guidance of an experienced teacher or the support of a group that meets regularly to meditate together.
If you're feeling too tired to practice, keep in mind that yoga may be the very thing to bring you sound slumber. If you've struggled with meditation but buy into the benefits, it's time to try yoga nidra. Many of the most beautiful moments in history have stemmed from the fertile soil of compassion.
During the Holocaust, German industrialist and spy Oskar Schindler was a member of the Nazi party. Abraham Lincoln was another man who embodied compassion, bringing about the abolishment of slavery.
The Pali term for compassion is “Karuna”, a word close to the heart of Buddhism and Jainism. In Jainism, Karuna is one of the four reflections of universal friendship, the others being amity (maitri), appreciation (pramoda) and equanimity (madhyastha). As a show of ultimate Karuna, or compassion, Bodhisatva’s (enlightened ones) vow to lead all sentient beings away from suffering towards the attainment of enlightenment. This is a Buddhist statue of a boddhisattva, an enlughtened Buddha who lived for compassionate ends.
One of the most important texts on the Bodhisattva path is Shantideva’s Bodhisattvacaryavatara. This scroll is of an actual classic text in which karuna meditation technique is described. If you spend a lot of money shopping for yourself you might as well quit and start shopping for other people instead. If you’re single you might also like to show compassion, as science has proven that we are naturally attract to people who are kind, and not just people who are kind to us but people who are kind in general. In case you somehow aren’t taken by the idea of universal happiness, you might like to know that kindness and compassion have also been proven to make you live longer.
And amazingly, you definitely have time to be more compassionate, because science has shown that being kind and compassionate actually makes you feel as though you have more time, not less.
3)      Bring to mind people who have been unfortunate.  Begin with the people for whom you feel the most sympathy.

6)      If you feel any conflicting emotions—for instance if you feel judgmental of the person—be mindful of your feelings but do not dwell on them.
Learn the Transcendental Meditation technique in Brazil from certified teachers and TM centers. And as my 30 Day Thai Language Trial was successful, I decided to follow with Vern’s 22 Day Meditation Course. The essence of Buddhism is in trying things out for oneself and seeing what your experience is.
For me, it wasn’t so much about enlightenment as it was about grounding and centering myself. There is a park in Nakhon Phanom that has a daily Tai Chi get together and I plan on checking that out when next in country. My buddy Jay tells me that there are several types of Tai Chi, so I also need to find out what kind they practice in parks all over Thailand. I’m an impatient sort who wants to do everything yesterday so that if I found I liked it I can do it all again today.
Back-to-back shift work was tiring when I was a lass (I couldn’t imagine pulling it off now). If you get more experienced with meditation you will be able to stay mindful for longer and longer periods of time. I remember the pinprick of realization that I am learning something new and I need to practise this.
I’ve read his introduction and first day of meditation, as well as his thoughts on mindfulness.
I can’t even visit the ladies without them whining outside the door and scratching at the flaps. While it is not essential to visualize in meditation, it certainly helps and enriches your meditation experience. It is believed that, by doing this, one is able to see and understand the true nature of any given situation. I have read that despite its popularity, today very few people truly know what meditation is.
At the request of his subscribers, he combined his amazing knowledge into a concise manual designed specifically for beginners.
An auditorium was set aside for the lunch and learn programs that were initiated to improve the health and wellness of its employees. Through your practice of yoga, you’ve enhanced both your abilities to concentrate and to relax—the two most important requirements for a meditation practice. The second sutra in the first chapter states that yoga (or union) happens when the mind becomes quiet. It can also denote a devotional exercise of contemplation or a contemplative discourse of a religious or philosophical nature. It is the seventh stage, or limb, of the yogic path and follows dharana, the art of concentration. The realization that we aren’t separate may be experienced spontaneously, without effort.
The first stage of meditation is to concentrate on a specific object or establish a point of focus, with the eyes either opened or closed. Traditionally, a meditator visualizes his or her chosen deity—a god or goddess-in vivid and detailed fashion. In this type of meditation, you focus on the area or organ of the body corresponding to a particular chakra, imagining the particular color associated with it. Many of the classical hatha yoga postures have gazing points, and the use of drishti is especially emphasized in the Ashtanga style of hatha yoga. Popularized by such renowned teachers such as Thich Nhat Hanh, Jack Kornfield, and Jon Kabat-Zinn, this is a form a Buddhist practice. There are a number of classic seated poses, but Sukhasana (Easy Cross-Legged Pose) is obviously the most basic. The challenge of this form is to walk slowly and consciously, each step becoming your focal point.
It is often recommended for those practitioners who find that it builds physical, mental, and spiritual strength.
At the very least, meditation teaches you how to manage stress; reducing stress in turn enhances your overall physical health and emotional well-being. Many people find that a morning meditation helps them enter the day with a greater degree of equanimity and poise. When meditating independently of your yoga practice, a 15- to 20-minute time frame seems manageable for most beginners. If you prefer sitting, either on a chair or on the floor, keep the spine erect and the body relaxed. Then shift to simply observing the breath, noticing its own natural rhythm and its movement in your torso. Indeed, once you find what works for you, you’ll want to maintain that practice indefinitely.
When you realize that your mind has become distracted, simply return to your chosen point of focus. Conversely, you may have some profound experiences the first few times you sit, only to spend the next few frustrating days trying to duplicate them. Indications of your progress, with or without a teacher or group, are feelings of mental calm and physical comfort, and the ability to be present in all your experiences. This guide shows you the importance of compassion and how you can develop compassion by practicing Karuna meditation.
In Theravada Buddhism, living through Karuna (or living through compassion) is seen as the key to attaining great happiness in life. A study published in Science showed that people are on average happier when they spend their money on someone else than they are when they spend money on themselves. Jonathan Haidt at the University of Virginia conducted research into the affect of kindness on group mentality.
If you ever suffer from anxiety or depression, do this: Be outrageously kind and compassion to someone.
For instance, for someone who is ill you may say, “May they become healthy and strong” or for someone who has been unfortunate with money, “May they find financial security, richness and prosperity.” These lines are just examples—express your sincere compassion in the words that feel right to you.
Simply observe them (if you struggle to do this, you’ll find Vipassana and Mindfulness very helpful).
Then, when my good friend Mark McGuinness wrote What Daily Meditation Can Do for Your Creativity, I was reminded of my plan to quiet my life. He could not meditate for a long time but he kept on trying and eventually it worked for him. We are all unique and diverse beings, so we may resonate with one form of meditation over another. About 40 employees had signed up for the meditation seminar, one of several seminars offered throughout the lunch hour.
Now you can deepen your understanding of what meditation is and begin a practice of your own. This mental stillness is created by bringing the body, mind, and senses into balance which, in turn, relaxes the nervous system. Dhyana in turn precedes samadhi, the state of final liberation or enlightenment, the last step in Patanjali’s eight-limbed system. This sensual withdrawal arises out of the practice of the first four steps and links the external to the internal.
To shift into the meditation realm, however, we need to become involved with this object; we need to communicate with it.
Then by spending time together, listening to, and sharing with each another, we develop a relationship. Silently repeating a word or phrase, audibly reciting a prayer or chant, visualizing an image such as a deity, or focusing on an object such as a lighted candle in front of you are all commonly recommended points of focus. Western traditions use chants and hymns to invoke the name of God, to inspire, and to produce a spiritual awakening.
If you feel awkward chanting on your own, use one of the many audiotapes of chants on the market, or participate in a group meditation where a meditation teacher leads the chant and the students repeat it.
Ultimately, however, meditating on the breath just means purely observing the breath as it is, without changing it in any way. In this context, you will look deeply at, or penetrate, a particular sensation that draws your attention, such as how hot or cool your hands feel. The most important things are that your spine remain upright and that you feel steady and comfortable, the same two qualities necessary for performing asanas. Touch your heels together and allow the feet to fall away from one another, completely relaxed. During waking activity, when the mind constantly moves from one thought to another, the EEG registers jerky and rapid lines categorized as beta waves.
On a deeper level, it can add to the quality of your life by teaching you to be fully alert, aware, and alive. However, if a morning practice is a struggle, try an afternoon or early evening meditation. His love and kindness is a prime example of the beauty of compassion, and even led to one of the most touching movies in history in Schindler’s List, a movie which will move even a cold stone to warm tears.
When you look back at the history of the world, it’s not the ultra wealthy or the glamorous celebrities that we remember. Research conducted by the National Institute of Health shows that the brain’s pleasure centres are activated then we perform acts of kindness.

Many studies have shown that compassion makes you more resistant to illness and helps you to live a longer life. It is similar to learning Thai, you just have to keep on trying and do it on a daily basis.
You can also focus on the up and down of your chest or the air coming in and out of your nose to aid your concentration. The best advice I can give is to try some different forms of meditation and see which one resonates with you. Patanjali goes on to explain that meditation begins when we discover that our never-ending quest to possess things and our continual craving for pleasure and security can never be satisfied. These three limbs—dharana (concentration), dhyana (meditation), and samadhi (ecstasy)—are inextricably linked and collectively referred to as samyama, the inner practice, or subtle discipline, of the yogic path.
When we are grounded physically and mentally, we are keenly aware of our senses, yet disengaged at the same time. The result of this exchange, of course, is a deep awareness that there is no difference between us (as the subject) and that which we concentrate or meditate upon (the object).
In the next stage, we merge with this person in the form of a deep friendship, partnership, or marriage. Observing or counting your breaths and noticing bodily sensations are also optional focal points. Dating back to Vedic times, Indian chanting comes out of a tradition that believes in the creative power of sound and its potential to transport us to an expanded state of awareness. Although chanting in Sanskrit can be powerful, reciting a meaningful prayer or affirmation in any language can be effective.
Focusing on a flower in a vase, or a statue, or a picture of a deity are other possibilities.
The increased sensitivity you gained due to your asana practice may provide you with other points of focus: the strength of your spine or the suppleness you feel in your lower body, for example. To maximize comfort on the floor, place a cushion or folded blanket under your buttocks to elevate them and gently guide your knees down toward the floor.
Although your eyes may be opened or closed, some people find it easier to stay awake with their eyes open.
When the mind calms down through meditation, the EEG shows waves that are smoother and slower, and categorizes them as alpha waves. If you choose to walk or stand, maintaining good posture is also critical, with your arms hanging freely by your sides. Meditation shouldn’t cause you to feel unreasonably stressed or physically uncomfortable. It is considered impossible to become a bodhisattva (one who is enlightened) without achieving a high level of Karuna. The more you meditate on the energy of compassion, the more that energy will grow inside of you, making you more and more compassionate, developing your levels of Karuna one step at a time.
Khun Phairo has a friend who will walk me through the Tai Chi moves too, so it won’t all be digital.
I started doing it at home but, again, fell out of the habit quickly because, well, there’s so much else to do.
Instead of rushing through it so you can do something else, stay in the present, if you want to find a way to rest the mind and gain benefits from that activity! We provided flyers that Peter had printed and Vassili had brought about 200 Sahaja Yoga cards indicating the dozens of free classes provided all over the Greater Toronto area and beyond. When we finally realize this, our external quest turns inward, and we have shifted into the realm of meditation. For instance, you might meditate on or consider a course of action regarding your child’s education, or a career change that would entail a move across the country. Just as contemplative prayer and affirmation need to be stated with purpose and feeling, a mantra meditation practice requires conscious engagement on the part of the meditator. The rishis, or ancient seers, taught that all of creation is a manifestation of the primordial sound Om. You observe every nuance of the breath and each sensation it produces: how it moves in your abdomen and torso, how it feels as it moves in and out of your nose, its quality, its temperature, and so on. Check to see that the whole body is aligned in good posture: shoulders rolled back and down, chest open, neck long, head floating on top, and chin parallel to the floor.
A supine meditation, although more physically restful than other positions, entails a greater degree of alertness to remain awake and focused. You are not meditating to get anything, but rather to look at and let go of anything you do not need. When lying down, place yourself in a symmetrical and comfortable position with the appropriate support under your head and knees if needed. If it does, reduce the length of your practice time or change your position (from walking to sitting; from sitting to standing).
When people see someone being kind they’re more likely to be kind themselves.  So, you’re one act of kindness will make you and others happy, and it will also lead other people to be kind too.
Some of these include mindfulness meditation, transcendental meditation, kundalini meditation, guided visualization and many others. Just before Peter began his address to the eager employees, Vassili  asked me if we had a cd of music.
I do hope we can another opportunity to demonstrate more positive effects of Sahaja yoga meditation to the CRA. Viewing a powerful movie or play, you may be moved to meditate upon—or ponder—the moral issues plaguing today’s society.
Even though you need to be able to concentrate in order to meditate, meditation is more than concentration. Maharishi Mahesh Yogi’s Transcendental Meditation (TM) espouses the practice of mantra yoga. Therefore, beginners may find it more difficult to meditate in this position without falling asleep. If that doesn’t work, go back to incorporating a few minutes of meditation into your asana practice instead of holding onto a formal practice.
This rising kindness then spreads like wildfire and before you know it we’re all being kind and loving to one another (it isn’t as hard as most people think).
We both looked at the cd player, and I realized in hindsight, that would have been a perfect idea. What you discover is neither good nor bad; you simply allow yourself to be with the breath from moment to moment.
You may find that observing a physical sensation can be more challenging than observing the breath. Although you can practice walking meditation anywhere, choose a setting you particularly love—the ocean, a favorite park, or a meadow.
Studies on meditators have shown decreased perspiration and a slower rate of respiration accompanied by a decrease of metabolic wastes in the bloodstream. For most beginners, mantras, chants, and visualizations offer more tangible ways to replace or calm the scattered thoughts of our minds, which seem to be perpetually on sensory overload. Lower blood pressure and an enhanced immune system are further benefits noted by research studies. When you’re compassionate to yourself you will naturally start to be compassionate to others too. I wondered how everyone would hear it, since we did not have a speaker system of some kind? Because the music, however subtle and subdued, would be heard through the chakras, not the ears. The vibrated music indeed demonstrated with a humble but mighty force the power of certain music to purify each of our chakras. The moment Peter began speaking, the vibrations instantly flowed and I found myself absorbing the beautiful explanation of how meditation can benefit our health and how we can tap into the absolute truth of our reality.
When he is speaking, I feel that he is putting on the shoes of the person who is listening to this information for the first time. Peter also explained the benefits of this subtle connection and how just a few minutes per day can change one’s perspective and ability to feel joy in everyday life. In just a few minutes, everyone was participating as the desire to awaken the energy inside was strong. After the guided meditation, Peter asked everyone to sit silently with their hands open on their lap and keep the attention inside for just another couple of minutes.
Vassili put on the subtle music from his phone, which was perfectly heard even from 6 rows of chairs away. It had a gentle quality, that transported the attention of the room’s participants even higher.
The inner stillness had changed the molecules of the room. Afterward, participants helped themselves to informative flyers explaining the energy centres and three channels of energy that had been enlightened through the lunch and learn program. In just a few minutes, their perspective of their daily lives had revealed a very subtle fourth dimension to their awareness.
Within this subtle realm, we can connect to the non-material reality of our lives…we discover the joy that comes from an enlightened spirit.
The gratitude was so heartfelt that we simply saluted their spirits with a Namaste gesture. It was so heartfelt and expressed the depth of the impact we had on each other through the yoga connection was now beyond words. It was no longer their group and ours, for indeed, they were reflecting back the light of their spirit.

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