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How To Meditate: A Complete Guide To Meditation

Polly Stevens



How To Meditate Wise Life Lessons

How to Meditate

The world is filled with so much noise and stress.

It is a place where you can barely gather your thoughts before receiving someone’s input or anxiety creeps up and destroy your peace of mind. It almost feels impossible to get a moment’s solitude.

Whether you’re at school, work, home, or even in the comfort of your bedroom—something always disturbs you. Sometimes it feels like the only way to find peace, focus, and find yourself is to go far out into the wilderness alone—or is it?

“The more regularly and the more deeply you meditate, the sooner you will find yourself acting always from a center of peace.” – J. Donald Walters

You don’t have to escape to the woods to find stability and calm. Even in the middle of the storm that we call life, we can find a way to clear our minds—and we can achieve this peaceful mental state through meditation.


What Is Meditation?

Most people think of meditation as the process of sitting down, cross-legged, with both hands raised and saying “ohmmm” for hours on end. Well, yes—you could do it that way, but meditation is about more than that. Meditation is the practice and techniques that you can use to focus your mind on a particular thought, object, or activity, thus training your perfection, awareness, and attention. In doing so, you can achieve a state of mental clarity and emotional stability.How to meditate wise Life lessons

So, does this mean that meditation is simply the art of relaxing? Not really. While relaxation is one of the benefits of meditation, it is merely one of the by-products of the entire process. Again, while Hollywood and the media depict meditation as sitting and breathing in and out, this is but a part of the process in the ongoing pursuit of freeing your mind.

How To Meditate Wise Life Lessons

The best way to define meditation would be through the Buddhist Philosophy. It is the means of transforming the mind, developing concentration, clarity, and emotional positivity to liberate ourselves from the notion that we have to control everything around us. Meditation relieves the mind of attachments to things that we are not able to control, and by doing so, frees us to see the true nature of things. Through meditation, we can find more positive ways of simply being. It makes it easier to find peace but at the same time energizes our mind, leading us to a better understanding of life around us.

The Relaxation Response: Meditation’s Physiological Benefits

Enlightenment and a sense of peace and calm sound amazing, but for the cynics out there who don’t buy into the whole idea of meditation, there’s a lot of other side benefits that come with the practice. The scientific term for the phenomenon is known as the relaxation response. This involuntary response of the body as a result of meditation, a result of the significant reduction in activity, particularly of the sympathetic nervous system.

There’s a lot of other side benefits that come with the practice

Among the chief benefits of the body’s relaxation response is the improvement in your cardiovascular health. The strain on your heart is reduced because meditation reduces your blood pressure, heart rate, and respiratory rate. The improved heart and respiratory rates also, in turn, reduce perspiration.

Person meditating in a garden

Among the many other benefits of the relaxation response that researchers found were the reduction in stress, anxiety, and blood cortisol levels of people that meditate. Moreover, subjects of studies displayed an increased feeling of well-being and a more positive outlook on life, evidencing the transformative effects of meditation.

Isn’t meditation amazing? The latter reasons alone are a testament to that, but the interesting fact is that, as we mentioned before, these are merely side benefits to meditation and not its true goal. If you asked a Buddhist monk or philosopher what meditation is for, you would probably receive an answer similar to this: Meditation has no true goal, except to simply be.

How To Meditate A Complete Guide To Meditation

The one true benefit of meditation is enlightenment: The liberation of our minds, relieving us of the idea that we can control everything around us. In the ultimate irony, by letting go, we become more in control. We can maintain calmness and a sense of inner harmony that allows us to live a better life.

Meditation For Beginners

Have we convinced you of the many health benefits that meditation has to offer? Has meditation piqued your philosophical interests, and you’re now ready to attain emotional well-being? Well, then—let us help you with a quick exercise on how to meditate. You can expand on this as you learn what works for you, but it’s a great starting point.

First, find a quiet spot in your home or even in the office if you’re in genuine need of relaxation and peace at the moment. Sit or lie in a fashion that you’re most comfortable with and then close your eyes. Maintain your position and let yourself breathe naturally and make no attempts to control it.

Once you feel that you have achieved that natural rhythm in your breathing, focus your mind on the process. Be mindful of your breathing, each movement, each action you take with each breath—how your body moves, your chest, your belly, your ribs. Remember to keep your eyes closed and that you’re not trying to manipulate your breathing, whether in its pattern or its intensity. You are merely being, understanding, observing what goes on. Do this for two to three minutes.

During this process, your mind may stray toward work, family, or other matters. You need to push those thoughts out, and you must keep your mind from wandering. This beginner meditation exercise helps to train you to be mindful, increase your awareness, and help you focus.

10 Meditation Tips for Ambitious People


If this exercise brought you a sense of calm, an increased sense of awareness, or allowed you to relax, then continue to do it. Try to meditate two to three minutes a day for a week. If it continues to go well, double the duration and do it for another week, and continue to do so. By the second month, you will be meditating for at least 10-15 minutes per day, and it has become a habit.

Types Of Meditation

So, you’ve been doing the meditation exercise we provided. Why haven’t you achieved mental enlightenment and a Buddhist-monk-level of calm yet? First off, that was only a beginner-level meditation, and not a comprehensive, one-size-fits-all solution. There are multiple types of meditation available out there. Next, we’ll share some of the most popular ones that have helped us personally and have shown results.

Mindfulness Meditation

How To Meditate A Complete Guide To Meditation Wise Life Lessons

Remember how in the beginner meditation, we asked you to keep your mind from wandering and keeping yourself focused on the task of observing your breathing? Well, in mindfulness meditation, you need to observe how your mind wanders and acknowledge the different thoughts that pop up while your mind is in a relaxed state. However, you must make sure that your consciousness does not get tangled up and bogged down with these thoughts, and that you are merely aware of them, but you do not engage them.

Through this process, you will quickly realize that’s not as easy as it seems. We’ve trained our minds to pass judgment on our every thought, experience, and memory. For example, we immediately mark moments as happy or sad, people as good or bad, or experiences as ones we love or hate. Through mindfulness meditation, you can get a sense of inner balance and remove these judging tendencies that we have in our thoughts.

To be mindful, to become still, and to not pass judgment and remain in a state of calm: This is what the practice of mindfulness meditation teaches us.

Concentration Meditation

Instead of focusing on your thoughts, the concentration school of meditation focuses on your state of being in the physical world. In this set of techniques, you are to focus on a single point, a single item in your surroundings—whether it is your breath, like in our beginner meditation technique, or spoken words, the sound of your surroundings, or simply counting the beads on a bracelet.

301 Meditation Quotes to inspire your practice


While it may sound extremely easy, you’ll find that focusing on a single repetitive task for an extended duration of time is difficult, as your mind tends to wander. Through this form of meditation, you will train your mind to let go of random thoughts that pop up in your head. The difference between concentration and mindfulness meditation is that you do not actively make yourself aware of these thoughts, your goal is to push these thoughts to the side as they arise, let them go, and focus on your task. Through this meditation process, you can improve your concentration, focus on the now, and not let any of the surrounding noise disturb you. It allows you to develop a sense of calm, even amidst a storm.

Transcendental Meditation

Group meditation

If you are attracted by the idea of the Hollywood depiction of meditation, transcendental meditation is the method for you. This form of meditation requires that you remain seated, breathe slowly, and repeat a mantra or a series of words. As the name implies, the point of this meditation technique is to transcend your current state of being, become better, and move past your limitations through concentration and mindfulness.

According to Traditional transcendental meditation, the teacher determines the words or mantra spoken during the process. The founder, Maharishi Mahesh Yogi, provided students with a mantra that consisted of Sanskrit words, which would help students focus instead of merely following their breathing pattern. Today, the exact mantra differs from one student to another and is still determined by the teacher according to different factors unique to the student, such as their birth year, gender, or particular life situation.

More modern versions or schools of transcendental meditation allow the student to choose their mantra. For example, if someone wanted to quit smoking, they would repeat the words “I do not need to smoke” during meditation, affirming their resolve and allowing them to transcend their situation. It is noteworthy that some traditional schools do not consider this as transcendental meditation, but we grouped them due to their similarities. The latter is merely a more modern adaptation.

Metta Meditation

We’ll close our list of meditation techniques with the Metta meditation school, also known as loving-kindness meditation. Unlike other forms of meditation that call for you not to engage your thoughts whether negative or positive, this particular form of meditation asks you to cultivate your thoughts and change them toward an attitude of love and kindness for everything.

The interesting part about Metta meditation is that it promotes a feeling of love and compassion toward all things, even sources of stress, or your perceived enemies. The goal of this meditation technique is to keep repeating loving messages to specific people or their loved ones; by doing so, you open your mind to receiving compassion and kindness as well.

Metta meditation promotes a feeling of love and compassion toward all things, even sources of stress, or your perceived enemies

While you may be dubious about this particular form of meditation, it has proven effective in people who have a deep sense of anger, resentment, or frustration toward someone or a situation. Metta meditation can help them move on and change their outlook toward the events and people they are in conflict with.

How Meditation Can Help You With Your Daily Work

People suffering from PTSD, anxiety, and depression have vouched for the effectiveness of Metta meditation, so if you have any anger issues or strong, negative feelings for a particular person, you might find this meditation discipline helpful.

Clear Your Mind

Whether you’re looking to transcend your understanding of life and the world around you, or if you are looking for inner peace, innate calmness, and the simplicity of just being, meditation is a practice that you should practice often. If you are under the impression that meditation is outdated or just not for you, then take a few moments to read the benefits again. Even if you don’t believe in the mental and spiritual gains of meditation listed here, at least try it out once. See if the short-term physiological benefits win you over—we are confident you’ll like the results.


The post How To Meditate: A Complete Guide To Meditation appeared first on Self Development Secrets.

How to meditate wise Life lessons


5 Ways To A Meditative Mind You Need to Know About

Tara Christie



Find ways to have a meditative mind right now…

Meditation has come a long way since it first became popular in the West during the 1960s. Some of the most popular and effective methods are now backed by scientific evidence, showcasing the benefits meditation has on the body and our mental health. While meditation has been around for ages, only recently has it become a part of popular Western culture.

Currently in the modern world, there are five meditation practices that have stood the test of time. The reason for this is that they provide the most successful results, some of which can be felt after only one session.

In this article, you’ll learn what these five methods are and how you can benefit from practicing them. Each of the techniques should be practiced for at least 20 minutes to have maximum impact.


5 Ways To A Meditative Mind You Need to Know About



Mindfulness was developed to help us place our attention fully in the present moment. It doesn’t have a focus on spirituality; its sole purpose is to teach the student awareness of presence.

What are the benefits of this? When we learn to become fully present, we can see our thoughts as separate from us, meaning we don’t have to engage with every one of them. Learning to watch negative thoughts come and go without harming us is one of the foundational principles of mindfulness.

Popularized by Jon Kabat-Zinn, mindfulness teaches us to avoid secondary suffering. Secondary suffering is where we enhance our own pain by thinking about something negative that’s happened to us and then replaying it like a mental movie over and over again.

Through developing mind awareness, we can learn to tune out secondary suffering and most negative thoughts, helping us to live in a happier, lighter and healthier state of being.

Transcendental Meditation

Transcendental Meditation was popularized by the Maharishi in the 1960s when he met The Beatles and taught it to them. The purpose of this method is to silence the mind and transcend to the source of all present-moment awareness.

This is achieved through repeating a special mantra given to you by a qualified Transcendental Meditation teacher. The mantra is repeated internally in your mind, and you place your focus solely on your breath and the sounds of the mantra. When other thoughts arise, you let them be but do not engage with them.

After a while has passed, you will find your mind activity is very quiet and peaceful, and you will have transcended to the core of your being.

This is the purpose of this technique. A certified Transcendental Meditation teacher is the only person qualified to teach you this method, as he or she knows what mantra is right for you and how to show you the process in its latest form with complete precision.

Walking Meditation

Walking meditation is a fast-growing meditation method that provides a unique experience to most other techniques. Typically, it involves slow, mindful walking in nature, where the student can use her surroundings to anchor herself in the present moment.

This technique can be great for beginners to meditation as the grounding apparatus is very influential because your senses are far more active. You feel the wind and air passing across your face and the contact between your feet and the ground.

This method is typically practiced on nature walks; however, you can use it wherever you wish as long as you feel comfortable in your environment. Meditation teaches us that anything can be used as an anchor into the present moment; therefore, this particular technique could even be used in a busy city center!

Mantra Meditation To A Meditative Mind

Similar to Transcendental Meditation, mantra meditation uses a word or series of words repeated over and over again to quiet the mind. Mantras can be repeated aloud or internally depending on your environment and how comfortable you are with chanting out loud. There are hundreds of different mantras all with different meanings.

Mantra meditation is typically practiced while sitting in a meditative pose, using slow relaxing breaths. The same principle applies as for most meditation methods where you allow everything to be just as it is in the moment.

Thoughts and distractions will arise, but the trick is to know that that’s okay. Let everything be as it is, and simply focus on your mantra. You’ll find that if you concentrate on the process of mantra meditation, all distractions will melt away naturally over time.


5 Ways To A Meditative Mind You Need to Know About


Mala Bead Meditation

This meditation method involves using mala beads. Mala beads are usually made out of wood but can also come in the form of precious gemstones. An authentic mala bead necklace has 108 beads. The student is supposed to count each bead using a mantra.

The entire mantra is repeated on each single bead, meaning the mantra is stated in its entirety 108 times. Mala meditation should be done slowly with deep breaths. Once you reach the end of the beads on the necklace, you’ll find that your mind activity has decreased and you’re in a state of peacefulness and contentment.

Overall, these five methods have proven themselves to be the kings of the world of meditation. You can learn more details about each of them online via YouTube videos, blogs, and other sources.

After learning more about these techniques online, you may wish to take things further and deepen your meditational practices. The best way to do so is to seek out a teacher who’s experienced in your chosen method and learn directly from him or her.

Happy meditating!

Meditation helps in your well-being. Having a meditative mind can be achieved with these meditation practices. When you have a meditative mind, you’ll be able to have a fair decision in life. Be open to change and create a meditative mind at all times.

A meditative mind makes you calm. A meditative mind makes you stronger. You can see more with a meditative mind.

Original articleby Diamond, a keen meditator whose favorite methods are mindfulness and transcendental meditation. She enjoys developing awareness by helping others find the right kinds of meditation to suit their needs and personality types.

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5 Reasons To Consider A Daily Meditation Practice Right Now

Tara Christie



5 Reasons To Consider A Daily Meditation Practice Right Now

Let us learn why daily meditation practice is important these days…

The fight to end systemic racism is by no means an easy feat. It requires emotional labor, constant education, and untangling implicit biases—all of which takes consistency. Which is why keeping our minds primed and sharp is essential to keeping our collective foot on the gas.

Meditation teacher and mbg class instructor Light Watkins certainly agrees, as he tells me on this episode of the mindbodygreen podcast just how crucial a regular meditation practice is for everybody right now (for more reasons than you think).

Here’s Watkins’ take on why you should consider slowing and clearing your mind:

1. It helps you move through grief.

In this time of deep social unrest, people are outraged, anguished, and grieving—and rightfully so. And according to Watkins, meditation can help your body navigate the stages of grief in a healthy way. It’s not going to get rid of those stages, no, but it may speed them up.

“Meditation puts you on a bit of a fast track as you’re moving through the stages of grief,” he notes. Think a couple of days for each stage versus a couple of months or years.

That’s because meditating creates a sort of release in your body (backed by research, too) that helps you let go of the stress response sooner rather than keeping it tucked inside. “So you can keep moving, progressing, and staying available to opportunities that are before you,” Watkins explains.


5 Reasons To Consider A Daily Meditation Practice Right Now


At a macro level, meditation helps you wind down your mind, allowing you to slow down and see the bigger picture—a top-down point of view, if you will. As we restructure our systematically racist society, a “bigger picture” outlook may be just what we need.

Meditating, according to Watkins, clears the mind and gives you internal space to see that bigger picture, leading to better decision-making. “That’s what everyone ultimately wants,” he tells me. “Is to see beyond your own bias.”

3. It reconfigures your way of interacting with the world.

“If you haven’t trained yourself to think differently, your mind and body will revert you back to old ways,” Watkins explains.

On the other hand, meditation can help you truly reconfigure your thinking; research even shows that meditation can enhance learning and memory, improve focus and attention, and enhance empathy and compassion. Needless to say, it’s a pretty powerful practice to quite literally alter the brain—and untangling subconscious biases may just require a few brain shifts.

4. Daily Meditation helps you access bliss.

“Bliss is a real thing,” Watkins notes. It might not be a constant state of joy, per se, but you can access that perpetual feeling of lightness the more you take the time to clear your mind.

And if Watkin’s book (titled Bliss More: How To Succeed in Meditation Without Really Trying) has anything to say about it, you don’t necessarily need hours upon hours of reflection: Just a few moments to yourself can make all the difference, “if you are being consistent and available to whatever is happening in the moment.”


5 Reasons To Consider A Daily Meditation Practice Right Now


5. It’ll equip you to handle whatever is going on in the world.

Here’s the thing: The world offers tons of obstacles (looking at you, 2020). But instead of panicking every time we take the hit, a consistent meditation practice can help you cope with whatever is going on in the world before you start to feel the panic start to creep up.

Rather than meditating to quell anxiety, make meditation a daily practice, says Watkins; that way, you’ll be better equipped to handle said anxiety whenever it crops up.

“Meditation should be a daily practice regardless of whatever is happening in the world because things are going to happen,” he says. “Give yourself the benefit of regular exposure to the very powerful restorative effect on your nervous system so your body can stay adaptable to ever-changing times.”

It’s not the only action item we need to end suffering and systemic racism for good, but the inner work certainly doesn’t hurt. Plus, a little self-care is imperative during this emotionally taxing time; being kind to your mind and body is essential for keeping up the necessary work.


Free your mind and meditate more. Daily meditation will help you think straight and focus on what matters. Find the reasons here about why daily meditation is important. Daily meditation will help you look at life fairly. Practice daily meditation now.

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How Meditation Affects Brain Aging in a Positive Way

Tara Christie



How Meditation Affects Brain Aging in a Positive Way

Regularly setting aside time to focus your thoughts can really pay off—especially as you get older. Meditation has a positive effect in brain aging. Let’s find out…

Meditation has been moving out of yoga studios and Ashrams and into the mainstream. Bill Gates meditates, so do Derek Jeter, Arianna Huffington, and Oprah. You probably know a few devoted meditators. You might even be one yourself.

The number of Americans who say they meditate for better health or wellness increased threefold from 2012 to 2017, from 4.1% of adults to 14.2%, according to the Centers for Disease Control and Prevention. And folks age 45 to 64 are the most likely to say they practice regularly.

Middle age can be a perfect time to start meditating,” says Lodro Rinzler, an author and meditation teacher in New York City. “You have an awareness of your mental patterns, and perhaps a readiness to change them.”

Here’s why you might want to work meditation into your routine, and what you can expect as you get started.


How Meditation Affects Brain Aging in a Positive Way


There’s a lot of hype about what meditation can do, but it has one undeniable benefit: more clarity. In addition, research consistently shows that a regular practice may be helpful for depression, chronic pain, and anxiety.

Studies have also documented that meditation can increase your gray matter and help slow some of the natural age-related atrophy of the brain. Regular meditators report feeling calmer, happier, and better able to deal with stressful situations.

What it really means to meditate

What, exactly, is meditation? There are many varieties of meditation, but they all share a common theme: to train the mind to stay in the present, either by focusing on the breath, a mantra, or on your passing thoughts.

The purpose is to help you change your relationship to your thoughts, so that you are not consumed by them and your mind is more spacious and quiet.

It’s normal to let wild thoughts run your life. Meditators, over time, feel less caught up by every random idea.

“Meditation changes how you think about things,” says Sara Lazar, a neuroscientist with Harvard Medical School. “Over time you come to see the way your mind works and begin to make new choices.”

Meditate for a bigger brain?

A regular practice can literally change your brain for the better. Lazar has been conducting research on the brains of meditators for over a decade; she’s particularly interested in how meditation effects the aging brain.

One of Lazar’s first studies, which was published in 2005, examined the brains of people who had been meditating regularly from 3 to 28 years and for about 40 minutes a day.

She found that these serious meditators had more gray matter—brain tissue comprising cell bodies and nerve cells— in several key areas of the brain, including the prefrontal cortex, when compared to a similarly aged non-meditators.

Gray matter tends to shrink with age, but Lazar found that the 50-year-old meditators in the study had just as much gray matter as those who were 25, leading Lazar and her co-authors to posit that “meditation might offset age-related cortical thinning.”

Why you may feel less stress

But novice meditators also benefit. A later study co-authored by Lazar and published in 2011, studied a group of individuals who meditated regularly for just eight weeks.

It found that the subjects’ brains thickened in several key areas, including the hippocampus, which is associated with learning and memory, and the temporo-parietal junction, an area that processes empathy and compassion.

What’s more, the meditators’ amygdalas, the part of the brain that’s associated with the fight or flight response, actually shrank, which is likely why the meditators reported feeling less stress overall.

Study: Serious meditators had more gray matter in several key areas of the brain

More recently, a 2014 paper reviewed 12 studies that investigated the effects of meditation on cognitive decline. The review reported that meditation can have positive effects on attention, memory, executive function, processing speed, and general cognition.

The authors concluded that “meditation techniques may be able to offset age-related cognitive decline and perhaps even increase cognitive capabilities in older adults.”


How Meditation Affects Brain Aging in a Positive Way


How to get started

Ideally, you want to learn from a seasoned, well-trained teacher, who can provide guidance and help you over come common stumbling blocks. You can find classes at your gym, YMCA, or yoga studio. Or search for a local meditation center: If you’re in a modest-sized city there’s likely to be one nearby.

If you’d prefer to train yourself, try using an app. Headspace is the most popular (it’s the one that Gates used to get started), but there are many others, including 10% Happier: Meditation, Calm, and Insight Timer.

Download a few and see which one resonates with you. All offer free trials (after that, subscriptions can run from about $60 to $90 a year) or don’t charge at all.

Experts recommend starting with a few minutes of meditation and working up to 30 to 40 minutes of regular practice.

Be patient. At first you may feel fidgety, uncomfortable and bored. “Progress is slow, steady, and cumulative,” says Rinzler, who is also the co-founder of MNDFL a New York City meditation studio which offers classes throughout the day at three locations. “It’s like learning to play a musical instrument.”

And remember that even short meditation sessions can have an impact. Gates admits he meditates for just 10 minutes a few times a week. “I now see that meditation is simply exercise for the mind, similar to the way we exercise our muscles when we play sports,” he wrote on his blog.

“For me, it has nothing to do with faith or mysticism. It’s about taking a few minutes out of my day, learning how to pay attention to the thoughts in my head, and gaining a little bit of distance from them.”

Meditation is a powerful tool for brain aging. it has effects on brain aging in a very positive way. Find solace in meditation and experience its wonders especially on brain aging. It can calm the soul and makes brain aging really nice. It gives you peace of mind too. Find time to meditate every day and keep brain aging in a positive sense.

Original article by Lesley Alderman.

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4 Ways To Sync Your Spiritual Energy To Your Body Energy

Polly Stevens



4 Ways To Sync Your Spiritual Energy To Your Body Energy

Through energy, your body is always talking to you.  There are at least four things you can do to forge a spiritual connection with your body’s energies. Let your spiritual energy sync with your body’s energy.

Your mouth and vocal cords aren’t the only parts of your body that can say things. All around you, your body is trying to tell you something. You might be so preoccupied with other things that you forget to really focus on what your body needs. There are at least four things you can do to forge a spiritual connection with your body’s energies.

Find ways to enhance your spiritual energy. Here are some easy ways to sync your spiritual energy to your body energy.


4 Ways To Sync Your Spiritual Energy To Your Body Energy


1. Meditate & Enhance Your Spiritual Energy

Meditation can be like finding a hundred-dollar-bill in your pocket after desperately looking for money. People around the world have learned the benefits of meditation, from monks to entrepreneurs. It involves centering yourself and your thoughts. You can learn to see what has been holding you back in terms of thoughts. Meditation helps put you back into the moment, which is all anyone truly has.

2. Spend Time Around Other Spiritual People

Have you ever felt yourself feeling worse when around a certain company? People can sap your energy and deprive you of good feelings. Make sure you are spending as much time as possible around people who are positive energy presences to you. There may be situations where you’re forced to be around people with negative energy. When this happens, be aware of what’s happening, and don’t let others ruin your good feelings.

3. Find the Right Clothes

Clothing can be more than something to keep you warm and covered. It can be a way you represent yourself and what’s most important to you. For instance, a Rasta zip-up hoodie could be something you wear if you ascribe to Rastafarianism. Other pieces of clothing or accessories like meditation beads could be used to express your beliefs while also showing off your stylistic interests.


4 Ways To Sync Your Spiritual Energy To Your Body Energy


4. Use Aromatherapy

A pleasing scent can do a lot for making you feel calm. Smells can bring us to different places and help evoke powerful memories. These can also help to calm you at the right moment. Look for different things you can use for aromatherapy, such as essential oils and incense to burn. You can make a ritual out of using these, such as during meditation or before going to sleep. Try as many different scents as possible using aromatherapy whenever, when cooking in your kitchen or working in your backyard.

You need to listen to your body and your body’s energies because no one else can hear it as well as you can. All you need is to listen to yourself with as much respect as you’re able to.

Use your spiritual energy to connect with your physical energies. Once you learn these steps you’ll find it easy to connect with your souls. Meditation is important to strengthen your spiritual energy. It takes a lot of courage to do this. but is you have the commitment, you’ll even be doing these steps on a daily basis.

Find time in your daily schedules to practice these steps. These will make your spiritual energy powerful. you’ll find it calmer to go through with life. Your spiritual energy is important for your growth. Physically or mentally.

Original article by Brooke Chaplan. Brooke is a freelance writer and blogger. She lives and works out of her home in Los Lunas, New Mexico. She loves the outdoors and spends most of her time hiking, biking, and gardening.


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7 Simple Heart Chakra Meditation Steps To Hear The Power Within

Tara Christie



7 Simple Heart Chakra Meditation Steps To Hear The Power Within

Meditation is hearing your own inner voice, and that voice begins with the energy of your heart chakra. You can awaken to this power within and learn how to listen by starting with awareness of who you are. Let’s find out here steps for our heart chakra meditation.

Your heart never lies; it always tells you the truth. When you feel happiness, when something brings that big smile, deep laughter, that feeling like you are floating on the clouds, that is your spirit reminding you that you are yourself when you let go. Letting go is telling the universe that you are allowing for the free movement of energy through your heart.

Notice how you feel when you engage in activities that bring you that feeling of peace and joy. Whether you are painting a picture, journaling, walking, or swapping funny stories with a friend, these are all things that lighten the load, that bring you closer to your spiritual connections.

Your heart chakra is an emotional powerhouse, and it is a guide for your inner light. As you choose to engage in activities and follow a path that shines your light, it is like you are turning on the beacon for everything that matches that light in others.

When your heart chakra resonates in the energy frequency of joy, you attract those people and opportunities that reflect that feeling, that emotional charge.


7 Simple Heart Chakra Meditation Steps To Hear The Power Within


Your Heart Chakra Meditation Energy

The more you focus and meditate on that feeling—that energy frequency of joy—the easier it is for your heart to remember. Your heart creates memory circuits that open energetic pathways, and these pathways create more experiences in this same resonance.

You do not need to meditate for hours and hours to reach this level of awakening or to create profound manifestations of healing in your life. It only takes one spark to light the way. The intention you place within that spark is what unites to the universal energy of love. It is your own intention in its purest form that creates this magic.

Short, focused meditations of deep breathing for five to 10 minutes a few times each day is all you need to feel your spirit and set this powerful intention. You may also use visualizations during this short session to increase the power, such as imagining healing colors in your chakras or seeing yourself in perfect health.

When you have connected to your spirit through the breath of life, remember to thank yourself for being a spark of love, and forgive yourself for anything which does not build on that love.

Here are 7 simple soulful steps you can take every day for your heart chakra meditation:

1. Love your soul.

Use kind and loving words to your soul. Encourage, inspire, uplift, and remind yourself how beautiful you are.

2. Listen with intention.

Listen to the words of wisdom around you from friends, strangers, and even the sounds of nature. The words and sounds of love abound when you bring it to your awareness.

3. Send a thank-you card.

Every day find things and people to be grateful for. Send a thank-you card to a friend, to yourself, or to the universe. When you are having a bad day, reflect on these messages for encouragement.

4. Jump for joy. 

Do not be afraid to show who you are and be excited about what brings you the most passion. Express this true part of yourself and remember there is always a little kid within you ready to play.

5. Collect passion.

Find what brings the most happiness to you and create a collection of that happiness, that passion for life. For example, if you love seashells, create a special display of the shells or a table with artwork that reminds you of this happy place.

6. Keep creating a new spark.

You are never too old to choose a new hobby or pathway in life. Take a class you always wanted to try. Learn something that pushes you past your comfort zone. And, remember, nobody in life is perfect. Let yourself have fun!


7 Simple Heart Chakra Meditation Steps To Hear The Power Within


7. Nurture, nurture, nurture.

Know that there will be times when you need to rest, to take a moment to reevaluate, and rather than have a goal, simply be in the presence of your own heart.

Spirit is ready to help you ignite the light of your heart chakra. You are love.

Your heart chakra meditation is important for your well-being. Learn these steps to have a soulful heart chakra meditation. The heart chakra meditation will make you calmer. Follow these steps and keep the power within stronger.

Original article by Pam Barosh. Pam is a medium, intuitive healer, author, energy and life coach, and speaker who has dedicated her life to spreading messages of love and hope. With a master’s in psychology, Pam also has training in chakra and crystal healing, and believes that everyone has the power to heal through love energy.


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5 Steps To Mindful Walking and Make It a Spiritual Practice

Polly Stevens



When you apply a few simple techniques, you can turn your daily walk into a rewarding practice.

What is mindful walking? It’s a technique that uses awareness of the mind/body connection to improve the quality of your walking experience on all levels. By approaching a walk in a mindful way, you make it a practice like yoga, meditation, or tai chi; every session brings new insights and challenges.

As in yoga, you think about your body position, breathing, movements, and awareness, turning inward and outward at the same time. You’re working to get fit, and to improve your life as a whole. Treat walking as a practice, and it will become not only something you do with your legs but also a way to bring your mind, body, and spirit into balance.

Five Steps to Make Mindful Walking a Practice


5 Steps To Mindful Walking and Make It a Spiritual Practice


Identify your intention.

The key to any mindful activity, intention provides focus and motivation, elevating your practice from routine to ritual. What is your intention? To walk for an hour every day? To develop a sense of centeredness and calm? To reduce stress?

Your goals and intentions will evolve as you evolve. Let them, as long as they keep you in line with your higher sense of purpose — and keep you moving forward.

Be consistent.

A true practice requires ongoing attention. Of course, it’s natural to feel resistant at times, no matter what kind of activity you do. Your mind will create a thousand excuses not to walk today. Don’t let these passing thoughts distract you from your deeper intention.

Get moving; start walking around your office or home, or wherever you are. You can quiet the mind by moving your body and get yourself back on track.

Train your mind to focus.

The mind loves — and craves — engagement. Without something to focus on, it will tend to wander, taking your practice with it. By learning to focus, you will be able to walk more efficiently.

Listen to your body.

As with any relationship, the connection between mind and body depends on how well one listens to the other. Our tendency is to try to rule the body with the brain; however, they are more like equal partners, offering feedback and direction as you go.

Listen to what your body is trying to tell you by noticing any sensations that come up while you’re walking. You may feel energized as your leg muscles engage or relaxed as your breathing deepens.

If you detect any complaint from your body, such as pain or discomfort, identify the source. Then make small adjustments in your technique and see whether the sensation lessens.


5 Steps To Mindful Walking and Make It a Spiritual Practice


Embrace the process.

Goals provide a greater context for your practice. But building patient awareness of the process is even more important. Sometimes walking will feel easy and rewarding; other times, more like a chore.

As part of a mindful practice, you accept the challenge as part of the process and continue to stick with it. My tai chi master sees difficulty as an opportunity — a lesson to be learned. Accepting all of these parts of the process lies at the heart of making walking a mindful exercise.

When you do these steps, you are close to making mindful walking spiritual. You just need to make it a habit to follow these mindful walking steps each day. The best part is, you get to enhance your spiritual being with these mindful walking steps. Follo0w these steps now.

Remind yourself that it is okay to pamper your soul. Pamper your soul through these mindful walking steps now.

The original article is from Now & Zen.


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