Posts Tagged ‘how to meditate’

There are four Brain-Wave Patterns in which we can function.  Beta, Alpha, Theta and Delta.
Please click Meditation Explained if you wish to know the Background information for this article.

Briefly; You experience Beta brain-wave patterns in engaging activities like when you are driving or working. (Anxiety and Stress are experienced at the top end of this Beta range). Alpha patterns occur when you are more relaxed and brain activity has slowed. (Watching television, reading a book). Theta brain-waves are most commonly encountered in dreams, or at moments of deep insight. And the slowest state, Delta, occurs in deep, deep sleep, or by the masters while in meditation.

Meditate Deeper Than a Zen Monk

Now I once saw an advertisement that promised I could meditate deeper than a Zen Monk in 10 seconds. I thought it was an outrageous claim that made fun of those who practice this art form with devotion – but I had to check it out anyway.

And here is how they support that claim… If you listen to specific aural frequencies, your brain interprets the information it receives. By playing a specially created piece of audio with either an Alpha, Theta or Delta wave form pattern, your brain starts to operate at that same frequency.

Yes… you are tricking your brain into doing what you want.

Now this is a relatively new invention in the evolution of meditation, in that traditional meditation has been practiced for thousands of years and the electronic equipment and scientific know-how has evolved of late.

But why would you dedicate your life to spiritual pursuit, by sitting in the lotus position on top of a mountain in the middle of winter trying to reach the Delta state, when you can just put on the headphones? Good question.

What the Experts Say

I had a good look around for a trust-worthy source of this information. I didn’t want some kid with a synthesizer messing around with my brain! Who I found was Jim McElwee from The Unexplainable Store. They guarantee Altered States of Consciousness with a 100% No Risk Guarantee. That’s fair enough… but the testimonials page they have on their site has some really well-thought comments and some glowing recommendations. That is what sold me.

But before anything further, let’s see what Jim says about the History of Binaural Beats.

History Of Binaural Beats: Binaural Beats were discovered by Heinrich Wilhelm Dove in 1839, and were considered somewhat of a curiosity in scientific circles. 140 years later, a man named Gerald Oster wrote an article entitled “Auditory Beats in the Brain.” The article tied all previous research regarding Binaural Beats together, and concluded that it would be a powerful tool in neurological and cognitive research. In particular, he noted how animals are able to pick out specific sounds in a sea of noise in much the same way that people can pick up a conversation in the midst of a noisy cocktail party – hence the name “the cocktail party effect.” The technology was later developed by physicist Thomas Campbell and Dennis Menerich with the assistance of Robert Monroe. Together they found the first applications of Binaural Beats, including a program for out of body experiences. Research continues to this day, as new tools come out to assist people in realizing their dreams and leading better, more empowered lives.

There are three new terms to become familiar with; Binaurals, Monaurals, and Isochronics. Sound like science-fiction? Well, it’s actually science-fact! Again, this info is ripped strait from their site (with permission).

What Binaural Beats Are: Binaural Beats are Not a passing fad, but have been researched for over 170 years. The human brain goes through many frequency cycles every day, each frequency producing different effects in the human consciousness. Using this information, it has been discovered that the receiving and operating frequency of the brain can be altered and even controlled through the use of sound waves. Unfortunately, it was originally thought these waves were difficult or impossible to tap through sound waves since they happened beneath the 20 Hz range. Since that time, however, binaural beats have made it possible to hear what was previously thought unhearable.

How Binaural Beats Work: Binaural Beats work by broadcasting two separate frequencies in each ear. For example, if you wanted to tune your brain to a 7 Hz frequency, you could play 200 Hz in your right ear, and 207 Hz in your left ear. The brain will compensate for the difference between the two and produce a third tone that will be exactly 7 Hz. This will result in your brain frequency being raised or lowered, and tuned to the desired operating stage. Headphones are mandatory with Binaurals.

How Monaural Beats Work: Monaural Beats differ from Binaural Beats as they are easier on your brain. With Monaural Beats there is no need to balance tones, and therefore no adjusting time required. With one tone pulsing on and off a specific pattern, it’s easy to produce the effect you’re looking for quickly. The Monaural beats offer superior technology over the Binaural. Headphones are optional but recommended.

How Isochronic Tones Work: Isochronic tones are the most powerful type of brainwave entrainment, utilizing equal intensity tones, increasing the pulse speed, and synchronizing your brain with the rhythm. Isochronics use a distinct and clean wave form which is designed to harmonize with the brain much more efficiently. Headphones are optional but recommended.

Do they sound different to listen to? More on that in a minute…

But I think a question we should all ask is; Are Binaural Beats Dangerous? Brainwave Entrainment uses the exact same frequencies that we touch upon everyday in our daily lives. They simply allow you to reach certain levels of consciousness On Demand. You should consult with a doctor before using Binaural Beats if you have heart problems, a history of mental illness, or any other factors that you’re not sure about.

Also, keep in mind that Brainwave Entrainment affects your brain frequencies dramatically while in use. You can go into a state similar to sleep or suddenly find yourself functioning at your most mentally active and creative level while using them. Obviously, you should not drive or operate heavy machinery while using Binaural Beats.

In Practice

The Difference Between Recordings: We often receive questions inquiring about the difference between recordings. Many of our descriptions sound alike and people may assume that the recordings are basically the same. This is not the case. Each recording is different, and each recording is tuned for a specific purpose. Example- 4.2 Hz and 6.3 Hz are both within the Theta Range, but exhibit totally different characteristics. The four main frequency classifications are large and vague ranges, and within these classifications are an array of frequency options which all produce different effects. Also, studies show that exact combination of frequencies cause many documented brain reactions.

This bit grabbed my attention. “We can not publicly disclose the exact frequencies used in our recordings for product protection reasons, but you can be assured each and every recording is specifically tuned to stimulate certain abilities.”

Now I understand how they can promise to assist with such specific interests and desires. When you get to their website, you will see the impressive list of products they have on offer. Check this out for starters…

Astral Projection, Meditation, Manifestation, ESP, Psychic Growth, Anxiety Aid, Shaman Consciousness, Remote Viewing, Spirit Guides, Lucid Dreaming, Past Life Regression, Confidence Builder, Sleep, Christ Consciousness, Chakra Tuning, Aura Viewing, Energy Enhancer, Creativity, DNA Stimulation, Endorphin Release, Health, Motivation, Prosperity, Addiction Help, Relaxation, Weight Loss, Hypnosis, Memory Enhancer and Telepathy… Nice.

I looked into the Meditation Program a little further…

“Once you are comfortable operating in the Alpha State, you can progress to Theta Meditation. To reach Theta, you will need to lower your operating frequency a little bit more. It is widely accepted that Meditating in the Theta State creates a sense of Balance, Calmness, and contributes to better Health. Theta Meditation is said to be the ‘Gateway to Eternal Bliss’.

What to Expect From Our Meditation Recordings: Simply stated, our Meditation Recordings will Alter your consciousness and help you find that peaceful escape you are searching for. Our recordings will lower your brain frequencies and put you in the Alpha, Theta and Delta states. You will hear peaceful nature sounds and harmonics with True Entrainment Frequencies in the background which will be responsible for your Shift in Consciousness.

Try It For Yourself

As they say… the proof is in the pudding. You can read about this form of meditation all day… but until you put on the headphones and take some time to chill… you will never know how it feels and what it can do for you.

Now, my website is called Explore Meditation after all, so I do encourage you to have a play. I’ve downloaded a sample of each delivery method… and like they say… It’s simply Nature Sounds, Harmonics and some brain-wave magic in the background. I really enjoyed it!

Please click The Unexplainable Store to get there. Its my affiliate link – so that if you do make a purchase I get a few dollars for the recommendation, but to try all 3 free samples and experience this form of meditation yourself, (from a trusted source), you just need to give them your email address. They are a good business. You can unsubscribe at any time.

Once you have had a listen, please return to my blog and share your experience of Binaural, Monaural and Isochronic meditation programs.

In Love and Light, We Explore! Nigel Coates

If you are yet to subscribe to the Explore Meditation Newsletter, please do so here.

I have created the Explore Meditation website and newsletter as a resource to assist others on their spiritual path.

You can find detailed information on

• How to Meditate
• Meditation Techniques
• Guided Meditation MP3’s
• Meditation Videos
• And this Meditation Blog (Where you can discuss your views with other like minded people)

The newsletter covers Meditation and Spiritual growth topics – broken down in to bite-sized learning.

Content

All of the information on the website and newsletter is non-denominational. I don’t suppose that any one religion, spiritual practice, or meditation technique is better than another. I do aim to fuel your thoughts, make you question your existence, and give you the tools and techniques to assist your learning and spiritual growth.

Choose only to believe what resonates true with you. Direct your learning’s towards the areas that draw your interest. Discuss your thoughts on the blog.

There are already great websites that deal specifically with Buddhist Meditation, Vipassana Meditation and Transcendental Meditation. Wherever appropriate throughout my website, I’ll point you to these external sites for specific information. But what originally gave me the idea to create Explore Meditation, was the distinct lack of quality websites covering Guided Meditation.

Guided Meditation

I had played on YouTube and iTunes – but I quickly realized that I didn’t want to trust my spiritual well-being to an anonymous stranger with ‘half an idea’ and a microphone. I had several awkward moments where my intuitive mind pulled me out of these mediations; leaving me with the feeling something wasn’t right.

I have meditated for over 10 years in various circles and simply wished I could re-listen to my teachers and guides… the Guides I trusted.

And so, I hand picked these professional therapists, who earn their living as spiritual practitioners, and recorded some amazing guided meditations to assist us all walk further down our spiritual path. It gives me great satisfaction to share these tools with you.

Don’t get me wrong, there are some amazing products online… But I don’t want to pay $30 for a CD that I can’t even preview, and I don’t want to trawl through all the free stuff hoping for a gem.

I will introduce the Explore Meditation therapists in time, but know they are all exceptional Mediums, Clairvoyants, Hypnotherapists, NLP practitioners, Spiritual and Energetic healers. All are well qualified and have extensive experience in their chosen fields. People pay top dollar and travel from afar for time with them, but now you can access their expertise with just a few clicks. All of the Meditations have free previews as well, so you know what you are getting.

The Sign Off

So, Explore Meditation covers the theory of meditation (both spiritual and scientific) and the practical. Listen to the MP3’s or try the Meditation exercises you will find in time.

The feedback I have received from the visitors before you has been really amazing and encouraging. Many people have had real breakthroughs in intuition, insight and connection. Being able to help you walk your path is my service.

I am so very glad you are now part of this creation, and I’m looking forward to your further involvement.

So once again, thank you for joining the Explore Meditation community, It’s great to have you on board.

In Love and Light, We Explore!

Nigel Coates
info@ExploreMeditation.com

I came across a great article on Michaela Scherr’s website called…
Eenie, Meenie, Minee, Mo, Which Meditation is Mine to Know?

“Sometimes when I’ve mentioned the word ‘meditate’ in the past to some of my clients, almost immediately their response would be “I’ve already tried to meditate, it doesn’t work for me.”

It is a common perception for beginner’s to hold about meditation… ‘That you can either do it – or you can’t’.

If you can relate to this belief, please click the link above to read the full article. It does a great job of explaining basic ways you can introduce meditation into your life, (and she is definitely not suggesting to go on a Buddhist retreat or sit for hours in the lotus pose). How about… Writing with the non-dominant hand, or counting stuff?

Michaela also lists ten basic points to help your practice take hold. It’s a well written article, aimed at the beginner meditator, obviously drawing from great personal and practical experience.

In her words, “I’m here to let you know that there are many different styles of meditation, all you need to do is test drive some of them to see if there’s one right for you.”

Michaela Scherr is a personal change facilitator and intuitive business consultant based in Brisbane Australia.

Namaste

I send a lot of email in my day to day – be they personal, or promotional for Explore Meditation. As a creative spirit I get bored easily when stuck in a pattern, so when it comes to the sign off I always try to be different.

All the best, Kindest regards, At your service, In Love and Light, Till then then…

But I was always intrigued by the one I was never game to use – Namaste.

I have heard it in my spiritual circles over the years but did not really know what it meant. I asked a few friends who had strong ideas – but their ideas were different. But then I remembered that little internet thingy called Wikipedia.

And no wonder I was confused! It’s worth a look just for the laugh. But I digress.

Namaste: “The Divine In Me – Salutes – The Divine In You!”

A polite bow of greeting or farewell used by Hindus, made with the hands held at chest height and both palms pressed together.
But as it is an ancient Hindustani word – the translation is open to interpretation.

* “I honor the Spirit in you which is also in me.”
* “I salute the God within you.”
* “Your spirit and my spirit are ONE.”
* “That which is of God in me greets that which is of God in you.”
* “The Divinity within me perceives and adores the Divinity within you.”
* “All that is best and highest in me greets/salutes all that is best and highest in you.”
* “I greet the God within.”
* “I bow to you. The light within me honors the light within you.”
And my favorite…
* “I honor the place in you in which the entire Universe dwells, I honor the place in you which is of Love, of Integrity, of Wisdom and of Peace. When you are in that place in you, and I am in that place in me, we are One.”

How can one small word mean all that!

That’s all for now.

Check Michaela’s Blog – she has some great information…

And try to use the word Namaste in a sentence. When asked what it means – have a go at that last translation

Let’s try something more Traditional, because Amazing things can happen on a personal level when practicing meditation in its simplest form.

No guide to walk you through the process… No music to keep you focused. This is how meditation was practiced in the early days. With focus on an object, mantra or breath… or no focus at all.

I do not believe any one form of meditation is superior to another. They are all beautiful in themselves. True, some people have a better experience with a specific method – but that choice is personal – not universal.  I do encourage the exploration of all forms, even if you have a favorite.

Imagine a child in a 40 flavors Ice-Cream shop trying to convince everyone that chocolate is better than the rest. When asked how many of the 40 flavors he had tried, he answered ‘one’.

The Universal Mantra Meditation

This meditation comes from an ancient Indian text called the Malini Vijaya Tantra, which dates back about 5000 years. It is a very easy meditation, yet very powerful in its capacity to quiet your mind and connect you with your Essence or Inner Spirit.

This meditation uses a mantra as your object of focus. A mantra is a word or phrase that has the power to catalyze a shift into deeper, more peaceful states of awareness. The mantra most use for this meditation is: Aum. Aum does not have a literal translation. Rather, it is the essential vibration of the universe. If you were to tune into the actual sound of the cosmos, the perpetual sound of Aummm is what you would hear.

Although this mantra is sometimes chanted aloud, in this meditation, you will be repeating the mantra mentally… silently. Before we get to the actual steps, there are a few important points to be aware of.

• One of the keys to this meditation is repeating the mantra gently or faintly in your mind.

• The power of this technique comes from letting go and allowing your attention to dive into the deeper realms of awareness. Therefore, even though you will be focusing on the mantra, staying focused on the mantra is not the aim of this meditation. Trying too hard to stay focused would keep your attention from descending into the deeper realms. Instead, you will be repeating the mantra with “minimal effort”, and giving your mind the space to wander a bit.

• Resist the temptation to make something happen, and allow the mantra to do the work. This meditation easily produces a shift into deeper, more peaceful states of awareness. (The degree of this will vary from session to session.) It increases the flow of energy to the brain and clears away a good deal of physical and emotional toxins.

Because of this detoxification, it is best to keep this meditation to 10 or 15 minutes a day when first beginning. After a month or so, it can be increased to 20 minutes, but that should be the maximum for anyone who does not have quite a few years of meditation experience. Also, it is advisable to drink a lot of pure water.

Finally, mantra meditation accelerates spiritual growth as you achieve a state of relaxation and self-awareness.

The Practice

1. Sit comfortably, with your eyes closed and your spine reasonably straight.

2. Begin repeating the mantra gently in your mind.

3. Repeat the mantra at whatever tempo feels most natural. There is no need to synchronize the mantra with your breathing, but if this occurs naturally, it’s ok.

4. Allow the mantra to arise more faintly in your mind… repeating it with minimal effort.

5. Continue repeating the mantra faintly, and allow for whatever happens.

6. If at any time, you feel that you are slipping into a sleep-like or dream-like state, allow it to happen.

7. If and when you notice that your attention has drifted completely off the mantra, gently begin repeating it again, and continue with minimal effort.

8. After 10 or 15 minutes, stop repeating the mantra, and come out of your meditation slowly.

Some people struggle without the music or guide to stay focused on the practice. It is important to be kind to yourself when you slip. Gently steer your focus back on track. If you curse yourself or your ability there will be no benefits for you to receive.

Some days will be better than others… and it takes practice.

Please share your experience with this meditation below,

In Love and Light, Nigel.

Just the other day I got in a Fight!

I was out near my Worm Farm, transplanting a few cherry tomato seedlings when it all began.
 
I had a bag of potting mix between my knees, both hands full of dirt and BAMMO!

One of the neighbor’s bees lined me up and took me down with one hit (but not before I squealed hysterically, ran in circles and threw dirt everywhere).
 
I was stung on the top of my cheek, just below my right eye. I was home alone and a little worried about the effects, as I had been stung on my foot a few years previous and my whole leg swelled. Luckily, this time, Rest, Ice, Compression and Elevation saved a disaster. My face did swell a little – but only enough to cut some vision and make me look a little chubby. But the worst thing of all – It hurt when I smiled.
 
I didn’t actually go to a doctor but I can imagine their advice. “If it hurts when you smile – don’t do it.” And that does seem simple, and logical I guess. Just don’t smile.
 
But let me tell you… Naturally, I’m a visually expressive person. I like to show my emotions physically. It’s generally very easy to tell what I’m thinking just by looking at my face.
 
So, imagine not being able to smile for 3 days! (Especially with the ‘Trigger / Response’ of Smile = Pain) It REALLY took it out of me!
 
By the third day I was flat… low in energy, enthusiasm, compassion, appetite and zest. I felt like Mr. Bland from Blandsville having an averagely bland day. My heart beat without passion!
 
Now apart from the fight with the bee – Life was wonderful. I had no other reason to complain, so I knew the connection was direct.
 
Being deprived of the ability to smile affected my mental, emotional, physical and spiritual health – and that got me thinking. 

The Smile Meditation

Smile!

Usually when I meditate I feel stress and muscle tension melt off me like ice in the sun. I try to ‘let go’ of everything and separate my awareness from its physical attachments. But as soon as the swelling subsided and associated pain gone, I lay to meditate and consciously held a gentle smile. (Not a big forced cheesy grin… Just an inner feeling of warmth and good humor.)
 
And quickly, thoughts of good things and fun times started to drift by. And they kept coming. Good times, funny situations, things people had said that made me laugh…
 
And although the rest of me was relaxed, my face slowly shaped into a full teeth grin – but it was a natural smile. I gave it no muscular assistance at all. I couldn’t help but smile!
 
The energy of my smile became a power source of its own. It drew from the links of all my smiles past – and this energy stared to radiate through my body. I was soon glowing, and rushing with the endorphins that are released when you laugh. My physical body still held no tension, so this smiley energy was free to zoom around my body and blast all blockages and pockets of dense negativity. I didn’t care what the bad bits were – but I could feel them wrapped in the energy of a warm loving smile and transformed into light!
 
And when my meditation was finished I felt great. Rosy cheeks – bright eyes – a spring in my step and a thankful smile (For I felt thankful to the little bee, who gave me the opportunity for this new experience).

In Practice

You can have fun with this one. Ensure you won’t be disturbed – so the universe knows ‘this time is yours’. I suggest laying or sitting to start with, (but if it works for you a few times, try it walking, gardening or washing the dishes).
 
Have some ambient relaxation music in the background. This meditation will work best without a guide, as the journey will be unique to you.
 
Take a few full breaths and then find a natural and relaxed rhythm, slow and deep. Scan your body from tip to toe to let go of muscle tension and physical stress.
 
Say something similar to, “I use this time to appreciate the joy in my life. I give thanks for the people, places and things that make me smile.” Then, if you haven’t already, gently turn up the corners of your mouth.
 
It should feel natural. If it feels forced, back off and wait for thoughts and joyful feelings to energize it before you continue.
 
Don’t ‘hunt down’ things you ‘think’ should make you happy, or that you ’should’ be thankful for. Relax, let go, sink into the intent you set, and see what comes. Let Go of needing to have control.
 
Think of your thoughts as clouds. In a massive sky full of clouds, gently let your gaze focus on one. Look at it, feel it, draw from it, but don’t connect so much that the other clouds in the sky disappear. Don’t crave attachment to it. Just know that as one cloud passes, another will arrive, and another.
 
The arrival and departure of your thoughts in meditation should be effortless. No expectation – or hanging on.
 
And as these clouds continue to pass by, connect to the Energy of your Smile. Feel it. Experience it. Be it. And then see what happens
 
I suggest that 10 to 20 minutes would be enough for this one… Unless you get really good – then All Day – Every Day! Ha-ha.

The Sign Off

Cheese!

At that is my Smile Meditation. Scientists have proven it’s chemically beneficial and I’m sure you can draw from experience of your own. Smiling is good for you. Why not try to connect with your smile while in a meditative state?
 
I hope you enjoy the practice and receive the many Smiley benefits.
 
Share your experience with other like minded souls below.

Did the Smile Meditation Brighten Your Day?
 
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