tips for successful meditation


Seven tips for successful meditation

  1. Try to meditate every day for at least 10-15 minutes
  2. Meditate in a clean and quiet place that has positive associations for you and choose a seat that is comfortable – it can be a chair or a cushion
  3. Don’t rush straight into the meditation but spend a few moments to relax into a comfortable posture with your back straight but not tense
  4. Always begin by developing a positive wish to benefit yourself and others through your meditation
  5. During the meditation try not to forget the object of meditation – what you should be concentrating on – and if you do forget it bring it back to mind straight away
  6. Before you rise from meditation, mentally dedicate the positive energy you have created to benefiting yourself and others
  7. Throughout the day try to recall the experience of the meditation as often as you can and use it to guide everything you think, say, and do

 

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Meditation Chap. 1


If stress has you anxious, tense and worried, consider trying meditation. Spending even a few minutes in meditation can restore your calm and inner peace.

Anyone can practice meditation. It’s simple and inexpensive, and it doesn’t require any special equipment. And you can practice meditation wherever you are — whether you’re out for a walk, riding the bus, waiting at the doctor’s office or even in the middle of a difficult business meeting.

Understanding meditation

Meditation has been practiced for thousands of years. Meditation originally was meant to help deepen understanding of the sacred and mystical forces of life. These days, meditation is commonly used for relaxation and stress reduction.

Meditation is considered a type of mind-body complementary medicine. Meditation produces a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process results in enhanced physical and emotional well-being.

Benefits of meditation

Meditation can give you a sense of calm, peace and balance that benefits both your emotional well-being and your overall health. And these benefits don’t end when your meditation session ends. Meditation can help carry you more calmly through your day and can even improve certain medical conditions.

Meditation and emotional well-being
When you meditate, you clear away the information overload that builds up every day and contributes to your stress.

The emotional benefits of meditation include:

  • Gaining a new perspective on stressful situations
  • Building skills to manage your stress
  • Increasing self-awareness
  • Focusing on the present
  • Reducing negative emotions

Meditation and illness
Meditation also might be useful if you have a medical condition, especially one that may be worsened by stress. While a growing body of scientific research supports the health benefits of meditation, some researchers believe it’s not yet possible to draw conclusions about the possible benefits of meditation.

With that in mind, some research suggests that meditation may help such conditions as:

  • Allergies
  • Anxiety disorders
  • Asthma
  • Binge eating
  • Cancer
  • Depression
  • Fatigue
  • Heart disease
  • High blood pressure
  • Pain
  • Sleep problems
  • Substance abuse

Be sure to talk to your health care provider about the pros and cons of using meditation if you have any of these conditions or other health problems. In some cases, meditation can worsen symptoms associated with certain mental health conditions. Meditation isn’t a replacement for traditional medical treatment. But it may be a useful addition to your other treatment.

Types of meditation

Meditation is an umbrella term for the many ways to a relaxed state of being. There are many types of meditation and relaxation techniques that have meditation components. All share the same goal of achieving inner peace.

Ways to meditate can include:

  • Guided meditation. Sometimes called guided imagery or visualization, with this method of meditation you form mental images of places or situations you find relaxing. You try to use as many senses as possible, such as smells, sights, sounds and textures. You may be led through this process by a guide or teacher.
  • Mantra meditation. In this type of meditation, you silently repeat a calming word, thought or phrase to prevent distracting thoughts.
  • Mindfulness meditation. This type of meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment. You broaden your conscious awareness. You focus on what you experience during meditation, such as the flow of your breath. You can observe your thoughts and emotions but let them pass without judgment.
  • Qi gong. This practice generally combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance. Qi gong (CHEE-gung) is part of traditional Chinese medicine.
  • Tai chi. This is a form of gentle Chinese martial arts. In tai chi (TIE-chee), you perform a self-paced series of postures or movements in a slow, graceful manner while practicing deep breathing.
  • Transcendental meditation. You use a mantra, such as a word, sound or phrase repeatedly silently, to narrow your conscious awareness and eliminate all thoughts from your mind. You focus exclusively on your mantra to achieve a state of perfect stillness and consciousness.
  • Yoga. You perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind. As you move through poses that require balance and concentration, you’re encouraged to focus less on your busy day and more on the moment.

 

 

 

 

 

 

 

 

 

 

Elements of meditation

Different types of meditation may include different features to help you meditate. These may vary depending on whose guidance you follow or who’s teaching a class. Some of the most common features in meditation include:

  • Focused attention. Focusing your attention is generally one of the most important elements of meditation. Focusing your attention is what helps free your mind from the many distractions that cause stress and worry. You can focus your attention on such things as a specific object, an image, a mantra, or even your breathing.
  • Relaxed breathing. This technique involves deep, even-paced breathing using the diaphragm muscle to expand your lungs. The purpose is to slow your breathing, take in more oxygen, and reduce the use of shoulder, neck and upper chest muscles while breathing so that you breathe more efficiently.
  • A quiet setting. If you’re a beginner, practicing meditation may be easier if you’re in a quiet spot with few distractions — no television, radios or cellphones. As you get more skilled at meditation, you may be able to do it anywhere, especially in high-stress situations where you benefit the most from meditation, such as a traffic jam, a stressful work meeting or a long line at the grocery store.
  • A comfortable position. You can practice meditation whether you’re sitting, lying down, walking or in other positions or activities. Just try to be comfortable so that you can get the most out of your meditation.

Everyday ways to practice meditation

Don’t let the thought of meditating the “right” way add to your stress. Sure, you can attend special meditation centers or group classes led by trained instructors. But you also can practice meditation easily on your own.

And you can make meditation as formal or informal as you like — whatever suits your lifestyle and situation. Some people build meditation into their daily routine. For example, they may start and end each day with an hour of meditation. But all you really need is a few minutes of quality time for meditation.

Here are some ways you can practice meditation on your own, whenever you choose:

  • Breathe deeply. This technique is good for beginners because breathing is a natural function. Focus all attention on your breathing. Concentrate on feeling and listening as you inhale and exhale through your nostrils. Breathe deeply and slowly. When your attention wanders, gently return your focus to your breathing.
  • Scan your body. When using this technique, focus attention on different parts of your body. Become aware of your body’s various sensations, whether that’s pain, tension, warmth or relaxation. Combine body scanning with breathing exercises and imagine breathing heat or relaxation into and out of different parts of your body.
  • Repeat a mantra. You can create your own mantra, whether it’s religious or secular. Examples of religious mantras include the Jesus Prayer in the Christian tradition, the holy name of God in Judaism, or the om mantra of Hinduism, Buddhism and other Eastern religions.
  • Walk and meditate. Combining a walk with meditation is an efficient and healthy way to relax. You can use this technique anywhere you’re walking — in a tranquil forest, on a city sidewalk or at the mall. When you use this method, slow down the pace of walking so that you can focus on each movement of your legs or feet. Don’t focus on a particular destination. Concentrate on your legs and feet, repeating action words in your mind such as lifting, moving and placing as you lift each foot, move your leg forward and place your foot on the ground.
  • Engage in prayer. Prayer is the best known and most widely practiced example of meditation. Spoken and written prayers are found in most faith traditions. You can pray using your own words or read prayers written by others. Check the self-help or 12-step-recovery section of your local bookstore for examples. Talk with your rabbi, priest, pastor or other spiritual leader about resources.
  • Read and reflect. Many people report that they benefit from reading poems or sacred texts, and taking a few moments to quietly reflect on their meaning. You also can listen to sacred music, spoken words or any music you find relaxing or inspiring. You may want to write your reflections in a journal or discuss them with a friend or spiritual leader.
  • Focus your love and gratitude. In this type of meditation, you focus your attention on a sacred object or being, weaving feelings of love and gratitude into your thoughts. You can also close your eyes and use your imagination or gaze at representations of the object.

Building your meditation skills

Don’t judge your meditation skills, which may only increase your stress. Meditation takes practice. Keep in mind, for instance, that it’s common for your mind to wander during meditation, no matter how long you’ve been practicing meditation. If you’re meditating to calm your mind and your attention wanders, slowly return to the object, sensation or movement you’re focusing on.

Experiment, and you’ll likely find out what types of meditation work best for you and what you enjoy doing. Adapt meditation to your needs at the moment. Remember, there’s no right way or wrong way to meditate. What matters is that meditation helps you with stress reduction and feeling better overall.

Meditation Q & A

When I meditate my mind seems to become busier not calmer!

When you first start to meditate your mind will be very busy, and you might even feel that the meditation is making it busier; but in reality you are just becoming more aware of how busy your mind actually is. By practicing meditation patiently you can gradually calm this mental busyness and discover true mental peace.

Sometimes during meditation I become drowsy

If this happens, first try to tighten your concentration a little. If this does not work, open your eyes slightly to let more light in, and if this does not work temporarily suspend the meditation, open your eyes and look around the room at shiny objects or sunlight. When your mind feels more alert, resume your meditation.

No sooner does my mind find the object of meditation, than it loses it!

Training your mind to hold an object such as the breath in meditation is like a mother training her baby to hold a ball. At first when the mother hands the baby the ball the baby will drop it. But if the mother perseveres, gradually the baby’s grip will get stronger and eventually the baby will be able to hold the ball tightly.

In the same way, when we first start to meditate, the mind quickly drops its object and thinks of something else instead. The key to successful meditation is to be aware whenever this happens and bring the object of meditation back to mind. Eventually,through the force of familiarity, the mind will get a firm grip on it.

I enjoy meditation, but my experience quickly fades when I finish

Meditation does not end when we rise from the meditation seat. In the broadest sense, meditation is familiarizing your mind with a positive object, and we can do this at any time. Before rising from a meditation session it is important to make a determination not to lose the experience of inner peace.

Even though this experience will fade, if from time to time you actively recall it, gradually your mind will become more familiar with it and the experience will remain longer. Eventually it will remain in your mind day and night, growing stronger with each meditation.

Tips for Happy Health Life


40 Tips for Happy Health Life – MUST READ & SHARE Health:1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants, and eat less food that is manufactured in plants.
4. Live with the 3 E’s — Energy, Enthusiasm, and Empathy.
5. Make time for prayer and reflection
6. Play more games.
7. Read more books than you did in 2012.
8. Sit in silence for at least 10 minutes each day.
9. Sleep for 7 hours.Personality:
10. Take a 10-30 minutes walk every day —- and while you walk, smile.
11. Don’t compare your life to others’. You have no idea what their journey is all about.
12. Don’t have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13. Don’t over do; keep your limits.
14. Don’t take yourself so seriously; no one else does.
15. Don’t waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. Don’t remind your partner with his/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don’t hate others.
20. Make peace with your past so it won’t spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don’t have to win every argument. Agree to disagree.Community:
25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything.
28. Spend time with people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won’t take care of you when you are sick. Your family and friends will. Stay in touch.Life:
32. Do the right things.
33. Get rid of anything that isn’t useful, beautiful or joyful.
34. Forgiveness heals everything.
35. However good or bad a situation is, it will change.
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come.
38. When you awake alive in the morning, don’t take it for granted – embrace life.
39. Your inner most is always happy. So, be happy.Last but not least:
40. Enjoy LIFE!

My Notes

Please learn about meditation, it’s worth for our soul and our life 🙂

About Meditation >>

“People who come to me for relief from stress and stress-related disorders need an effective meditation that’s quickly mastered and produces consistent results.

“Though TM is a mental technique, due to the mind-body relationship the practice has extensive physiological effects. TM allows the mind to settle very deeply inward—in a natural way. TM teachers call this effortless transcending. It’s what sets TM apart and why the technique is so beneficial for mind and body, right from the start.”

Plasma cortisol is a stress hormone. The study shows that plasma cortisol decreased during Transcendental Meditation, whereas it did not change significantly in control subjects during ordinary relaxation. Reference: Adrenocortical activity during meditation, Hormones and Behavior 10(1): 54-60, 1978.

”No other ‘stress management technique’ has anywhere close to this amount of hard data in support of its claims to reduce stress.”—Norman Rosenthal, M.D., Psychiatrist, Georgetown University Medical School

Read more about meditation

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What Happens To Our Body After Drinking Coca-Cola?


What Happens To Our Body After Drinking Coca-Cola?

September 22, 2013 by Joe Martino

coca-cola

Have you ever wondered what exactly Coca Cola is?

After 10 minutes: Ten tea spoons of sugar contained in a glass of Cola, cause devastating “strike” on the organism and the only cause, by reason of not vomiting, is the phosphoric acid which inhibits the action of sugar.

After 20 minutes: A leap of insulin levels in bloodstream occurs. The liver converts all the sugar into fat.

After 40 minutes: Ingestion of caffeine is finally completed. The eye pupils are expanding. Blood pressure rises, because the liver disposes more sugar into the bloodstream. The adenosine receptors get blocked, thereby preventing drowsiness.

After 45 minutes: Body raises production of dopamine hormone, which stimulates the brain pleasure center. Heroin has the same principle of operation.

After 1 hour: Phosphoric acid binds calcium, magnesium and zinc in the gastrointestinal tract, which supercharges metabolism. Releasing of calcium through urine also rises.

After more than 1 hour: Diuretic effect of the drink enters in “the game”. The calcium, magnesium and zinc are removed out of the organism, which are a part of our bones, as well as sodium. At this time we have already become irritable or subdued. The whole quantity of water, contained in a coca cola, is removed by the urine.

Actually, when having a cold bottle of Coke and enjoying its undeniable freshness, do we know what chemical “cocktail” we pour into our throats? The active ingredient of Coca-Cola is orthophosphoric acid. Due to its high acidity, cisterns used for transporting of the concentrate have to be equipped with special reservoirs designed for highly corrosive materials.

Let’s have a look at “the anatomy” of one of the most advertised products of “Coca-Cola Co.” – Coca-Cola Light without caffeine. This drink contains Aqua Carbonated, E150D, E952, E951, E338, E330, Aromas, E211. Aqua Carbonated – this is sparkling water. It stirs gastric secretion, increases the acidity of the gastric juice and provokes flatulency – plenty evolution of gases. Furthermore, spring water is not used, but is used regular filtered water.

E150D – food coloring, obtained through the processing of sugar at specified temperatures, with or without addition of chemical reagents. In the case with coca-cola, ammonium sulfate is added.

E952 – Sodium Cyclamate is a sugar substitute. Cyclamate is a synthetic chemical, has sweet taste, which is 200 times sweeter than sugar, and is used as an artificial sweetener. In 1969 it was banned by FDA, since it as well as saccharin and aspartame, caused cancer in rats’ urinary bladder. In 1975, prohibition seized also Japan, South Korea and Singapore. In 1979, WHO (World Health Organization), “who knows why?” rehabilitated cyclamates and recognizing them as safe.

E950 – Acesulfame Potassium. 200 times sweeter than sugar, containing methyl ether, where it aggravates the operation of the cardiovascular system. Likewise, it contains asparaginic acid which can also cause excitant effect on our nervous system and in time it can lead to addiction. Acesulfame is badly dissolved and is not recommended for use by children and pregnant women.

E951 – Aspartame. A sugar substitute for diabetics and is chemically unstable: at elevated temperature it breaks down into methanol and phenylalanine. Methanol is very dangerous: 5-10ml can cause destruction of the optic nerve and irreversible blindness. In warm soft drinks, aspartame transforms into formaldehyde which is very strong carcinogen. Some number of cases with aspartame poisoning include: unconsciousness, headaches, fatigue, dizziness, nausea, palpitation, weight gain, irritability, anxiety, memory loss, blurry vision, fainting, joint pains, depression, fertility, hearing loss and etc. Aspartame can also provoke the following diseases: brain tumors, MS (Multiple Sclerosis), epilepsy, Graves’ disease, chronic fatigue, Alzheimer’s, diabetes, mental deficiency and tuberculosis.

E338 – Orthophosphoric Acid. This can cause irritation of skin and eyes. It is used for production of phosphoric acid salts of ammonia, sodium, calcium, aluminum and also in organic synthesis for production of charcoal and film tapes, for production of refractory materials, ceramics, glass, fertilizers, synthetic detergents, medicine, metalworking, and textile and oil industries. Food orthophosphoric acid is used in the production of carbonated water and for preparation of ingredients in pastry. It is known that orthophosphoric acid interfere with the absorption of calcium and iron from the body, which can cause weakening of bones and osteoporosis. Other side effects are thirst and skin rashes.

E330 – Citric Acid. It is widely spread in nature and is used in pharmaceutical and food industries. Salts of citric acid (citrates) are used in food industry as acids, preservatives, stabilizers, and in medical fields – for preserving blood. Aromas – unknown aromatic additives

E211 – Sodium Benzoate. It is used in production of some food products, as an anti-bacterial and anti-fungal agent. These products refer to jams, fruit juices and fruit yoghurts. It’s not recommended for use by asthmatics and people who are sensitive to aspirin. A study conducted by Peter Piper at the Sheffield University in Britain, found that this compound causes significant damage to DNA. According to his words, sodium benzoate which is an active component in preservatives doesn’t destroy DNA, but deactivating it. This can lead to cirrhosis and degenerative diseases like Parkinson’s disease.

So, if you can’t imagine a life without coca-cola, take advantage of the following recommendations:

– Many distributors of coca-cola in U.S use this drink for cleaning their truck engines.

– Many police officers in U.S have bottles of coca-cola in their cars and when a car accident happens, they wash the blood out of the road with it.

– Coca-Cola is a great tool for removing rusty stains on chrome surfaces of cars. To remove corrosion from car battery, pour it with Coke and the corrosion will disappear.

– To unscrew a rusty screw, dip a cloth in coca-cola and wrap around it for several minutes.

– To clean stains from clothes – pour coca-cola on dirty clothes, add washing powder and run the washing machine as usual. You will be surprised of the results.

– In India, some farmers use coca-cola instead of pesticides for pest extermination, because it’s cheaper and the effect is completely satisfying.

So, coca-cola undeniably is a very useful product. The key is to be used for intended purposes, but not for drinking! Here is a video about Coca-Cola!


Source:

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Why Don’t You Try This?

– See more at: http://www.collective-evolution.com/2013/09/22/what-happens-to-our-body-after-drinking-coca-cola/#sthash.ysifrIB6.dpuf

A Man & Himself


A man can be himself only so long as he is alone. A man’s delight in looking forward to and hoping for some particular satisfaction is a part of the pleasure flowing out of it, enjoyed in advance.

A man’s face as a rule says more, and more interesting things, than his mouth, for it is a compendium of everything his mouth will ever say, in that it is the monogram of all this man’s thoughts and aspirations.  

All truth passes through three stages. Second, it is violently opposed. Third, it is accepted as being self-evident.  Almost all of our sorrows spring out of our relations with other people.  As the biggest library if it is in disorder is not as useful as a small but well-arranged one, so you may accumulate a vast amount of knowledge but it will be of far less value than a much smaller amount if you have not thought it over for yourself.