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Don't Take Advice From Successful People
Do you know what the problem is with asking successful people for advice? They don't always know why they are successful - but they'll give you all the reasons you want. I once watched an 100-year-old man explain that smoking every day was the...
Enjoy the Journey, as there isn't a destination
Do you spend your time working towards that "one day when…."? One day, when I have enough money I will be happy. One day, when I have the house paid off, I will be able to relax and enjoy myself more. One day, when I get a better job………. These may...
Meditation and You
I've just finished my meditation practice for the day in a nearby park. The weather and temperature were near perfect for an October evening. My body now feels relaxed from head to toe. I was practicing the Falun Dafa exercises that so many have...
Positive Thinking, Paradigms And The Devil
I've already written about positive thinking and paradigms in another article where the point was that the effectiveness of positive thinking is undermined if we simultaneously hold thought paradigms that are in opposition. An example of just...
What is Intution and How do I use it?
Intuition is an incredible resource and gift that we have been given to help us live our best life. Unfortunately, not many people know what it is or how to use it. The word intuition means “in to you” in Latin. Florence Scovel, a theologian,...
 
Basic Meditation Techniques Build a Strong Foundation

In this technique, you will focus on your breath to develop an unconscious connection so the positive feelings of relaxation, peace and well-being will be established within you and you'll be capable of retrieving these feeling whenever you wish. Do not rush this process or hold unrealistic expectations of fast results. It takes time to train your mind to exercise basic control of your thoughts before you can direct the mind toward specific intentions.

Level 1:
The first stage of meditation is actually a technique in concentration. Once relaxed, focus on your breath for a few minutes. After you find yourself completely relaxed and at ease, focus on the sounds around you. Try not to form thoughts about the sounds but rather just listen and let your mind flow around and through the sounds without clarification or judgment. Do this exercise for 15 to 20 minutes at a time, releasing your attention to the sounds and focusing on your breath as you begin to be more aware of your body.

Repeat this exercise until you can easily follow known sounds, expected sounds and unexpected sounds with the same calm, focused attention. You might start with a favorite, calming or soothing piece of music. Next, once you have mastered the known sound concentration technique, you might focus on a classical piece of music you are not too familiar with. When you feel comfortable with being able to follow this piece of music without trailing off into uncontrolled thought, you are ready to move to the final sound exercise.

The final sound focus will be on unusual sounds, such Whale Songs, or Songs of the Wolves or digital sounds. When you are able to follow sounds without your mind wandering regardless of the source, you are ready for Level 2. Level 2 may take you several weeks of practice before you are able to stay focused for 15 to 20 minutes without your mind wandering. Give yourself the time. Remember, learning to control your thoughts through this concentration exercise is like building up a new muscle.

Level 2:
The second level in this technique for improving your meditation skills focuses on your imagination and visualization abilities. After going through the relaxation process and placing yourself in a comfortable position, focus


on your breath for a few minutes until you are completely relaxed and centered. You are now going to create a scene in your mind of your favorite place. This favorite place may exist in reality or only in your mind. Take the time to carefully build a detailed image of this place where you can feel the air, hear the sounds, and be aware of the smells surrounding you as you place yourself in the center of this favorite place. Spend time in this place over and over in meditation until you can quickly and clearly call upon this imagery whenever you want. Along with the image will come all the feelings of well-being, joy, peace and happiness that associate to your favorite place.

Level 3:
The third level of meditation skill development focuses on a structured thought such as a favorite saying or aphorism. There are many to choose from. Use one that generates exploratory thought processes for you. Unlike previous exercises, you are now going to let your thoughts flow. Follow these thoughts through imagery, feelings and awareness until you know that you have absorbed the meaning of this aphorism thoroughly. What will surprise you is the depth and breadth of understanding an even simple saying can produce.

Using these techniques will open you to a world of thought management, directional focus and a deeper understanding of self and acceptance of others. By focusing on the breath as you develop your meditation and concentration skills, you will begin to unconsciously associate these peaceful and relaxed feelings with the control of your breath. Then when you are faced with a stressful situation, you can call up these feelings by simply slowing your breath and consciously relaxing your muscles. Using this technique, relaxation and feelings of well-being will always be available when you need it.

(c)2005 TAO Consultants, Inc. All rights reserved. website: www.taototem.com
About the Author

Chesa Keane has taught meditation and self-help for more than 30 years. Chesa has several websites related to meditation, relaxation and self-help. From meditation to computer consulting, Chesa's goals are to help others help themselves through the websites www.taototem.com and www.meditation-works.com .

 

Learning Meditation Home Page
Introduction to the basics of meditation and the reduction of stress.
www.learningmeditation.com
 
Meditation Room
Choose freely and feel free to perform more than one meditation. ... Allow some time for your meditation. These meditations last from 3 - 10 minutes. ...
www.learningmeditation.com
 
Meditation - Wikipedia, the free encyclopedia
An introduction to different traditions, forms, techniques, and benefits. Includes links to other resources.
en.wikipedia.org
 
World Wide Online Meditation Center
Contains colorful, clear, concise meditation instruction on a variety of meditation methods from various spiritual teachings, plus tranquil meditation tapes ...
www.meditationcenter.com
 
The Transcendental Meditation (TM) Program - Official website. How ...
Meditation validated by over 600 scientific studies. The best meditation against stress. Online video! Personal instruction and lifetime follow-up.
www.tm.org
 
Vipassana Meditation Website
Homepage of the organization which offers Vipassana Meditation courses as taught by SN Goenka.
www.dhamma.org
 
Welcome to Meditation Mount
Meditation training programs and group meditation as a service to humanity. Worldwide organization based in Ojai, California.
www.meditation.com
 
Guided meditations on mindfulness, peace, the 23rd Psalm, the way ...
Come into the present moment with this 10-minute mindfulness meditation narrated by ... Experience a flow of positive energy with this meditation on peace ...
www.beliefnet.com
 
Meditation Station Presented By The Meditation Society Of America
Meditation Society of America's web site. Dedicated to sharing meditation techniques and concepts from all traditions.
www.meditationsociety.com
 
Wildmind | Learn Meditation Online
Wildmind provides a complete guide to simple meditation techniques.
www.wildmind.org
 
Meditation
An article By Dr Tom J. Chalko explaining the process and stressing the need for a spiritual teacher.
www.thiaoouba.com
 
Free Learn to Meditate, online meditation - Meditation Australia.
Details of activities, events, and classes in Wollongong University, Australia. Also offer a free online Meditation course.
meditation.org.au
 
Meditation, Home, what is meditation, types of meditation ...
Meditation Meditation is an alternative therapy. It can be broadly classified under the mind-body medicine. More and more doctors are prescribing meditation ...
1stholistic.com
 
Sivananda Yoga - Meditation
Introduction to the Official Web site of the Internationa Sivananda Yoga Vedanta Centers. Lots of information on Jnana Yoga, Bhakti Yoga, Raja Yoga, ...
www.sivananda.org
 
Stress Reducers: Articles index
yellow arrow button, Choose a Virtual Meditation Slide Show for Your ... yellow arrow button, Meditation and Relaxation: 20 Minutes A Day Can Make A ...
www.selfhelpmagazine.com
 
Zen Mountain Monastery: Zen Meditation Instructions
Detailed instructions from Zen Mountain Monastery on how to practice Zen meditation.
www.mro.org
 
Meditation and concentration
meditation concentration ability. ... Online fire meditation use it and develop concentration ability; Online flash meditation look at the screen and ajust ...
www.ababasoft.com
 
Siddha Yoga path - Gurumayi - Swami Muktananda founder
Under the guidance and teachings of Gurumayi Chidvilasananda, Siddha Yoga meditation students embrace the spiritual practices of yoga.
www.siddhayoga.org
 
Meditation Handbook
Survey of seven meditation techniques for beginners.
home.att.net
 
Healing Music|Meditation Music|Self Help products
Healing Products offers healing music for your Mind, Body & Soul at low prices. Use sound and music to heal and relax.
www.healingproducts.com
 
 

 
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