Step One - part B - Meditation

Meditation is a way in which we can focus the mind and promote a state of calmness so that the mind and body can be brought into greater harmony to facilitate health and healing.

Many ask what the difference between meditation and praying is? There is really only one difference, with praying you are talking to God. With Meditation you are listening to God.

There are many forms of meditation. And whatever form is right for is the the Right one for you!

This meditation exercise that I am going to describe to you now is one in which you can practice verbally out loud or silently to yourself. And you can practice this meditation, just about anywhere.

You will notice that I refer to meditation as a practice. Because it is just that 'Practice'. It is not meditation perfection :-). True meditation is a way of really realizing who we really are...and each time we take a moment to meditate we are experiencing ourselves in a new state of awareness.
Meditation instructions: Please read through at least once before you begin.

To Begin, Please find a comfortable place to sit down

- This can be in a chair (if in a chair make sure both feet are flat on the floor), or sitting on the floor with legs crossed (please be sure that your hips are higher than your knees to protect your back.)

- If you like you can use the breathing learned in Step one - part A prior to this meditation which you may find very helpful.


For this meditation we will use a sanskrit mantra.
What is a Mantra:

Mantra: Man = Mind and Tra = vehicle or projection

A mantra gives us something to focus our monkey minds on. With a mantra we cannot usually make another thought off the mantra.
For example:
If I say to you: Chocolate. You could use this as a mantra, but tell me, how many other thoughts do you think Chocolate will generate in your mind?

Our goal is to calm the inner self. So giving a sanskrit mantra helps us focus our mind and allows us release our thoughts for some time.

The Mantra that we will use for this meditation is: So Hum

First Take a nice inhale and exhale breath with your eyes closed. Keeping your eyes closed do this a few times. (obviously until you understand this meditation you can read the instructions) Once you understand the meditation then close your eyes.

Now say mantra out loud (in normal voice tone) a few times, nice and easy:
So Hum
So Hum
So Hum
Now say the mantra in a whisper a few more times, again, nice and easy:

So Hum
So Hum
So Hum

Now say the mantra silently to yourself without moving your lips or tongue, almost as if you are hearing the mantra being repeated over and over within yourself.

Now you will continue like this for some time
Just allow the mantra to repeat over and over. there is no need to force or concentrate, allow it to flow naturally and easily. The pace may change this is fine. You may even notice the mantra going in rhythm with your breath that is normal, do not force it. If it happens simply allow it to happen.

If you notice other thoughts come to your mind or noises from outside yourself. Just notice this and gently bring yourself back to the mantra So hum.

Meditate for at least 5 minutes. Once meditation is over please do the following:

- Keep your eyes closed(if you are doing this with your eyes open, if you can try to close them just for a few moments at the end of meditation)
- Release the mantra
- Slowly breath in and out, nice and easy a few times.
- When you are ready, gently open your eyes.


Meditations Suggestions:

- It is best if you use the breathing technique describe in previous post Step One - Part A - Breathing prior to meditation
- You can practice this meditation for as little as 5 minutes and up to 30 minutes two times a day.
- Now this meditation can be done out loud or silently.
- With your eyes open or closed.
- It is best if you do this meditation silently at least 1 to 2 times a day.
- This meditation is a safe one to use before bed as it will help aide you in sleep.
- You can use this meditation in your car (if driving please keep your eyes open)
- You can use this meditation at the office, at home, the bathroom etc.

Now you may have questions, feel free to ask them here. Also, if you would like to work with me, I can help you via online webcam and also for some areas in person.

Step One - part A - Breathing

Breathing………

Well we have to breath don’t we.

Well some of us do not actually breath all that much through out the day. Especially when we are working on our computers.

Some General Rules for breathing:

First start with proper breathing, inhale through the nose and exhale through the nose. Nice slow inhale and exhale. Allow the breath to flow naturally.

As you inhale through the nose feel the breath filling from the lower abdomen up to the lungs.

Many times we are only breathing from the top part of our lungs, this makes for shallow breathing and lack of flow which means, not enough oxygen supply to the cells.

If this is new for you, practice just this breathing.

If you like you can go further moving into a breathing technique called alternate nostril breathing other names for it are nadi shodhana.

Nadi Shodhana -- the sweet breath

Nadi shodhana, or the sweet breath, is a simple form of alternate nostril breathing suitable for anyone. It cleanses the left and right sides of the brain giving us calmness of mind and soothes anxiety and stress, and promotes clear thinking. You can use the anytime day or night. It is extremely helpful to do this before challenging situations, for example, like just before a big meeting.

How to do it

• Hold your right hand up and curl your index and middle fingers toward your palm. Place your thumb next to your right nostril and your ring finger and pinky by your left. Close the right nostril by pressing gently against it with your thumb, and inhale through the left nostril. The breath should be slow, steady and full.
• Now close the left nostril by pressing gently against it with your ring finger and pinky, and open your right nostril by relaxing your thumb and exhale fully with a slow and steady breath.
• Inhale through the right nostril, close it, and then exhale through the left nostril.

That's one complete round of Nadi Shodhana --

• Inhale through the left

· Exhale through the right

• Inhale through the right nostril

· Exhale through the left

Begin with 5-10 rounds and add more as you feel ready. Remember to keep your breathing slow, easy and full. When to do it:

Just about any time and any where.

Alternate nostril breathing helps control stress and anxiety. If you start to feel stressed out, 10 or so rounds will help calm you down. It also helps soothe anxiety caused by flying and other fearful or stressful situations.