Posts Tagged ‘benefits of meditation’

Ever Carried the Weight of the World on Your Shoulders?

One of the main reasons I became so passionate about Guided Meditation, is because I was getting amazing results in my massage treatments.

Now the immediate link may not be apparent, but think of sayings like… “Carrying the weight of the world on your shoulders”.

People who are overcome by burden, responsibility, pressure and stress, literally hunch over as their muscles become tighter. Their shoulders become rigid and their brow furrowed. Their life is hard work!

I would meet clients in this state, and believe me, no amount of rubbing would give lasting effect if the problem itself did not go away.

With problems caused by finance for example – massage was a temporary fix. They were still facing the same hardships when they got home.

:: So What Worked? ::

By talking with clients during the treatment, and getting them to change their focus from the dark to the light – and by looking at the positive factors in their life, I was getting more benefit than rubbing harder.

When they left my clinic it was with freshened perspective and a spring in their step. The same pressures were there, but now seen as a challenge or hurdle rather than an impassable mountain.

Helping one person at a time is rewarding, but helping many is even more so. I started to record dialogue, and began intense study into what works best in a Guided Meditation. Exploring the positive effects of Guided Meditation became my passion.

As well as sending clients home with stretching exercises, I also gave them meditation exercises. A common reaction was, ‘I’ve tried to meditate and I can’t do it.’ To which I would reply, ‘Well not with that attitude’.

We all start with training wheels when we learn to ride a bike. No one runs a marathon as soon as they decide to get fit. If you are chronically stressed, 10 minutes won’t fix you… but it will help.

This email is simply to give you encouragement with your practice. Don’t compare your effort or results with others… just look at the positives meditation has achieved for you.

If my world was perfect I would meditate for 30 minutes every day… but just because I don’t do that doesn’t mean I have failed. I celebrate every time I do get to meditate, not reprimand myself for every time I don’t.

You may be a beginner or experienced meditator, but either way, you have been subscribed to my newsletter for a while now. Just take a moment to reflect on how meditation is fitting into your life… and how you would like it to be. Then work with the positives you find.

:: The Sign Off ::

Meditation can be a spiritual experience, but that doesn’t mean you have to be a ’spiritual person’ to do it well. Business executives can meditate. Garbage cleaners can meditate. Children can meditate. It’s not something that you can or can’t do. It’s a personal journey… that can provide many rewards.

How does meditation fit into your life? What are the barriers you face? And how have you overcome them? What works for you… A weekly class, random times when you listen to MP3s? Do you meditate first thing or last thing in your day?

Share your thoughts below so that others may learn. It’s a personal journey – which we are all in together.

For now, for those of you who are interested in the physical effects of Meditation, I give you this link to an article I wrote recently called;

The Secret Health Benefits of Guided Meditation.

It explains how the 11 body systems are in continual change as they strive for internal balance, and what you can easily do to help this process

Meditation can be used for many things. Increased connection with your true-self, to reduce stress, for spiritual growth, to calm a busy mind, for creative inspiration… and for Healing.

Self-healing in Meditation can be very powerful, with many individuals using it to overcome pain, dysfunction and disease. Medical research is lagging far behind the accepted benefits from those who have experienced its power first hand, but as it’s an individual experience, what a doctor tells you what will and wont work is irrelevant.

When meditating with healing in mind, it is important to set your intent before you begin. It clarifies your purpose, gives direction to your practice, and lets the universe know what you are wanting to achieve.

The following extract is taken from The Beginners Guide to Yoga and Meditation, which is a $7.95 ebook available from the Explore Meditation website.

The Color Healing Meditation

We are not just our physical selves. We are multidimensional beings, composed of an Inner Spirit, a mental body, an emotional body, a vital body, and a physical body.

The energy of these bodies becomes progressively subtler from physical to spiritual. Illness begins with disharmony in one of these energy bodies. If not harmonized, the disease moves inward, affecting the denser bodies, ultimately manifesting as physical illness.

Total healing requires restoring harmony to all of our bodies. This meditation is designed to cleanse and harmonize your various bodies with the healing energies of color.

Color healing meditation will provide you with cleansing, balancing, & healing at all levels: Spiritual, Mental, Emotional, Vital, & Physical. It also will develop concentration & visualization abilities.

The Practice

1. Sit comfortably with your eyes closed.

2. Visualize a large ball of radiant Golden light a few inches over your head. Visualize that ball of light slowly descending through your crown, filling your entire being with golden light.

3. Imagine yourself absorbing that light as it nourishes, cleanses & heals your whole being – your Spirit and all of your bodies – dissolving all blocked and toxic energies.

4. Repeat this exercise, visualizing a ball of Red light. Continue through the entire spectrum like this, visualizing a ball of Orange light; Yellow light; Green light; Blue light; Indigo light; and Violet light. Go through the spectrum at whatever pace feels appropriate.

5. Take some time to visualize yourself in a state of perfect, radiant health.

Don’t let the simplicity of this Color Healing Meditation fool you… It can be very powerful. Setting intent and dedicating regular time for practice can ease minor discomfort, give insight into the true cause of pain, and indeed, as has been proven anecdotally by many, to cure dysfunction and disease.

Of course, always consult a medical professional… but look for one with an open mind

In Love and Light, We Explore! Nigel Coates

Treating clients with massage therapy is my day job. To keep it interesting, I include energy work, intuition, and where suitable… guidance.

I am not a trained counselor, so I must keep in check what I suggest, but it was only the other day I realized I do give out quite a bit of advice that falls into the category of commonsense.

I guess it was a natural progression as I always give my injured clients ‘homework’. I suggest specific stretches for those with localized dysfunction. There are good stretches that can be done safely to help, or other things that can trigger spasm or pain. I know the difference and people take my advice on board.

I also use other keys to better health, such as for my salesman with bad posture. Every time he hears his cell phone ring (which is nearly continuous) he tightens his abs, rolls back his pelvis and pulls in his chin. For a week he had to ‘try’, but now it is now an automated trigger that is making him a better person.

But a lot of the clients I see carry stress and burdon with them continuously. The muscles of their shoulders and neck are constantly tight under the pressure. This usually leads to reduced range of movement, tension headaches, and more stress. I often suggest yoga and meditation to create balance in their life, but it’s not practical for everyone – especially those who use the “There isn’t enough time in the day,” excuse.

For these people, I introduce them to the “10 Breaths of Freedom”. 

Once a day, each and every day, with no excuses… Give yourself 10 Breaths of Freedom.

You might be thinking, ‘10 breaths… What could that possibly do?’ But let me tell you… A Lot!

Make it the same time each day. On first waking, on your lunch break, after your evening shower or as you lay for bed. Find the time it works best for you and stick it in your schedule.

The first benefit of this technique is that it gets you in the habit of regular practice. No matter what time-restraint excuse you give me, You Do Have Time for 10 Breaths! You brush your teeth every day. You don’t think, ‘Maybe I will today, maybe I wont – because I did it yesterday and ill try to do it tomorrow – so it doesn’t matter if I miss today…’ Because your parents got you in the habit, you do it without question. It is a part of your routine. And that is the goal for the 10 Breaths of Freedom.

Why do you brush your teeth? Because there is benefit. Why take the time to be conscious of 10 breaths? Because there is benefit.

I could list, mental clarity, increased energy, reduced muscle tension and physical stress just for starters; But the benefits you receive may well be unique to you and you will only experience them when if you make this a routine part of your life.

Now keep in mind, the ‘10 breaths’ is just the minimum. If you have alternate meditative activities, then good for you. Use this on the days you don’t do that. If you want to expand the number of breaths you take, go for it. I’ve just called it the “10 Breaths of Freedom” to remove every excuse of time pressures or difficulty.

For the 10 Breaths of Freedom, it is important you are laying flat. (Only if you can do so easily) Use cushions for comfort or support, but it is important to feel solid support beneath you. The breathing itself follows the traditional yogic breath. A constant and steady in-breath, a pause, and constant out-breath of similar time to the in, and pause.

Counting is a common technique to get you going. First Breath In – 2 – 3 – 4, pause… First Breath Out – 2 – 3 – 4, pause… Second Breath In…. etc. (Don’t count the pause to be the same length as the breath, as when your breathing slows this will make the pause to long) It should be a natural breath; Deep, relaxed, and easy…

With the In-Breath, fill your lower abdomen first, then your chest, then your throat. You can reverse that order on the out breath, or just let your whole body deflate without any conscious effort at all. Gravity will do this for you. Both in and out breaths can be through the nose. Some people suggest breathing out of the mouth, but it is not necessary for this exercise. (Try both… It’s up to you)

There are several things to do during these 10 breaths. The first is letting ALL physical tension leave your body. Your diaphragm needs to work, but the rest of you should be a Rag-Doll. Feel tension leave your body with each out breath. Feel it melt off your bones like ice in the sun. Visualize it, imagine it, feel it. When you think you’ve done it… Then relax even more! If you get to 8 before you feel your neck really let go, take a few more breaths or consciously start with relaxing your neck the next time you do the exercise.

Before you get to 10, you should feel as though your whole body has sunk into the floor (bed / couch). Your entire being should feel connected, complete, and as one. Some people can feel or imagine their body as a container with an even flow of energy moving around within it. If you can do this, take note of any blocked areas, as they may need greater attention. Focus your intent on relaxing this area, and feeling the energy flow through it freely. If you can’t feel or experience any of this it doesn’t matter, you are receiving the many benefits anyway.

Now the ‘Freedom’ part of the ‘10 Breaths title’ refers to your mind. If you have a concern or burden, these 10 breaths will give you time apart from them. It’s only a moment, but you will gain respite and perspective.

When you start, focus your thoughts on counting your breath. Only be conscious of the single voice in your head that is counting. If other thoughts arise or interrupt, do not pay them any attention. Do not scold yourself from straying or loosing count – simply return to counting the breath and focus on the one true voice.

If that doesn’t work for you – or you move past it in ability, count quietly in the background on automatic, and be conscious of how the breath ‘feels’ in your body. Feel the expansion and retraction of your abdomen and ribs. Feel the air enter your nostrils and fill your whole body, and then feel it leave again. Or experience this as clean and new energy entering and old stale energy leaving…

Moving beyond that further, try the exercise with positive affirmations. On the in-breath, say in your mind ‘I enjoy complete health, happiness and abundance’, and on the out-breath, ‘I let go of all that no longer serves’. Adapt these words so they are suitable for you. Use the same mantra (in and out) for the whole session. Change it tomorrow if you want to, because if you are thinking of a new thing to say with each breath, your mind will be very active.

As you grow, try the practice without thought all together. Just remain present in the moment, and let all stress leave your physical, emotional, mental and spiritual bodies.

With all the possible techniques above, don’t chop and change between then during the one session. Stay with one method for several days or weeks until you have learnt all from it that you can.

In conclusion, this technique is not designed for strict practice (except the regularity of it). Don’t use the options above as an excuse to be lazy. One method per session. Dabbling without mental discipline will not see you receive the many benefits as effectively as you could. The main reason it is flexible comes from the desire to remove every excuse for not doing it daily.
I can’t sit still for long – its 10 breaths.
My mind wanders – its 10 breaths.
I don’t have time – its 10 breaths.
Blah Blah Blah – its 10 breaths!

But don’t take my word for it. If you believe you could benefit from the ‘concept’ of what is described above, make a promise to yourself now that you will do it. Don’t say, ‘you will try to do it…’ Just do it or don’t. If you want an out clause, say, “I will do it everyday for 1 month to see what benefits this gives me.” There is no point reading about the benefits – when you can experience them for yourself.

Daily is essential – you can do this technique more often or for more breaths each time if you like. It is a simple, easy and safe way that I suggest to my massage clients to rid themselves of the physical symptoms of mental stress.

It also doubles as a great introduction to the daily practice of a mental / spiritual discipline, breath-work, mind-work and the experience of the positive benefits you can receive if you just stop, and give yourself the chance to take 10 Breaths of Freedom.

Step away from your computer now, lay flat, and relax. Count your breath in, pause, out, pause, abdomen, chest, throat. Feel more tension leave your body with each breath. Concentrate only on the voice that is counting, or how the sensation feels.

Once you have experienced these 10 Breaths of Freedom, decide if you will give yourself this blessing each and every day.

Then share your experience with the Explore Meditation community in the blog space below.

All the best with your practice, Nigel

To explain Meditation we should start with the Definition.
But even that is not as easy as it sounds.
 
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!
 
But we have to make a start, so; Meditation is ‘A mental discipline by which one attempts to get beyond
the reflexive ‘thinking’ mind – into a deeper state of relaxation.’

The above statement is the desire – or process of Meditation.

The benefits have been ‘felt’ for thousands of years, but now science has evolved to ‘prove’ what is actually happening.

The Science of Meditation
It has long been known that meditation slows breathing, heart rate and blood pressure.

As a relaxation tool alone, meditation is a very effective method to combat stress.

But recent scientific breakthroughs have given a different insight.
 
Your brain, which is a continual hive of electrical signals, alternates between four different states.

The frequency of the electrical impulses are continually changing to match your worldly experience.

Think of the different intensities, or focus needed for driving in traffic or reading under a tree; taking a bath or having an arguement. Every sitution you encounter requires different brain function.
 
You experience Beta brain-wave patterns for engaging activities. Driving, working, planning…
The top end of this Beta range is reached during periods of stress or anxiety.

The chemicals released from the brain when in this state are necessary for us to function, but prolonged, repeated or continual
exposure has dire health effects. Beta is necessary – but small bursts are preffered.
 
Alpha brain wave patterns are produced when you are relaxed and your brain activity has slowed. You are most likely in an Alpha state when watching television, reading a book, or just before falling asleep.
 
Theta brain waves are most commonly encountered within dreams, but are also related to moments of deep insight or revelation.
 
The Delta state is the slowest brain wave pattern. It occurs in deep, or dreamless sleep. It is only in this state when the brain releases many beneficial hormones (such as Human Growth Hormone) which helps to heal the body.
 
Children spend more time than adults in this Delta State. It is necessary for their bodies to grow and to handle great physical changes.

As we age, we work longer, have more demands on our time, and usually sleep less.

The result is that we spend far less time in this Delta state.

Without reaching the Delta state, our body does not give itself the care it needs. This has the effect of speeding the aging process, and can lead to a decline in our health.
 
But as I said at the start – science has caught up. They realised that we also enter the Delta state while in Meditation.
 
All people who have meditated throughout history have ‘felt’ these benefits, but those of you currently meditating, or are about to try, be assured science also agrees that meditation is an excellent tool to tune your mind and body.

Independent of religion or belief, or even the method used to enter a meditative state; the benefits to the mind and body are universal.
 
But more than that; Meditation also provides an opportunity to connect with your true self, your spiritual purpose and what is known as the universal knowledge. It is common to experience great insights or think of a solution to a problem – without even trying.

So the benefits of Meditation are multi-pronged. It helps the Body, Mind, Emotion and Spirit.
 
Meditation is the act, or practice, of moving beyond conscious thought, into a greater state of relaxation.

Please leave a comment below – or email me directly.

To experience guided meditation, visit the Explore Meditation website.

Nigel Coates