meditation – Personal Growth Cafe

September 10, 2019March 27, 2018

How Meditation Can Improve Your Health

The most common image of meditation is one of a monk in a religious experience.

However, meditation is actually a practice that anyone can do to improve mind function and overall health.

Meditation has been proven to reduce stress levels and it can even help with conditions such as high blood pressure.

Once you’ve become more calm and peaceful through meditation, your life will open up to more opportunities and you’ll find it easier to make healthy choices.

What Exactly Is Meditation?

Meditation is a way of clearing the mind.

Once you’ve gotten into a habit of meditating often, you’ll discover that it’s easier than you think.

Some people sit in a cross-legged position when they meditate, but this isn’t mandatory.

Another sitting position might be more comfortable for you, but the key is to maintain a good posture.

If you slouch, you’re more likely to get tired and feel like falling asleep.

To get started, find a quiet place and get comfortable.

Then start taking deep breaths in and out.

Pay attention to your breath.

You might find it helpful to say a “mantra” to yourself as you breathe in and out.

Your goal is to keep your mind clear of thoughts.

Thoughts are inevitable though.

The best way to eliminate them is to recognize that you’ve had a thought and then focus on your breathing and clearing your mind again.

This will get easier with frequent practice.

Stress Free

When you focus on breathing and clearing your mind, you’re actually centered on the present moment.

On the other hand, stress arises when you think about something in the past or future.

Since you have little stress when you have a clear mind in the present moment, you exude calmness.

When you practice this often, you can bring a calm, stress-free demeanor to your everyday life.

Stress And The Body

When you feel stressed, you put your body into overdrive.

When it’s overworked, it’s more open to various diseases and disorders.

Stress exists for a reason; you need to have the hormonal adrenalin rush and increased breathing and heart rate in order to escape threatening situations.

It’s simply how you’re able to handle threats.

By always having your mind on past or future stressors, you keep your mind and body in a stressful state even when you aren’t enduring a stressful situation in the present.

This is exactly why it’s important to give your body a much needed break from all the stress.

When you learn to meditate often, you’re giving your body the energy and rest it needs to stave off exhaustion and disease.

Improving Your Health

The absence of overwhelming stress improves your health in many ways.

You’ll likely enjoy lower blood pressure and a strengthened immune system.

Stress can also lead to mental disorders, so when you strive to be stress-free, you’ll keep anxiety and depression away as well.

When you meditate, you place your body in a kind of sleep state.

You’re still awake, but your body can begin to repair itself in the same way that it does when you sleep.

If you meditate in the morning or at night, you can help yourself transition from sleeping to wakefulness and vice versa.

Meditation is the ultimate exercise for a healthy mind and body.

You’ll feel refreshed and rejuvenated once you’ve given it a try.

Who knew that “just sitting” could be so helpful!

What difference can meditation have in your life?

How have you brought peace into your life through relaxing your mind and body?

Talk about that in the Personal Growth Cafe Community!

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February 19, 2019March 11, 2018

The Benefits of Meditation and Prayer in Everyday Life

Is your daily routine so busy and full of activities that it’s causing you stress and agitation?

We’ve all heard of the health risks associated with too much stress, but how can you reduce that stress and find peace in your life?

To achieve a sense of peace, you can turn to the gift of prayer and meditation.

There are many benefits to meditation and prayer:

1. Stress reduction.

Both meditation and prayer are wonderful for reducing stress.

You’ll find that it helps you learn how to get away from the worries of life to a more peaceful state of mind.

2. Just 15 minutes a day can make a huge difference by bringing peace and relaxation to your body and mind.

A few minutes each day isn’t much, considering that the positive effects will last hours.

3. Improved health. Many studies have proven that prayer and meditation foster vibrant health.

Usually these health benefits, such as lower blood pressure and decreased risk of heart disease, occur because of the lowered stress levels.

4. Physical problems are often a symptom of turmoil on the inside and prayer and meditation can help to overcome that turmoil.

5. Better control over your thoughts.

Having negative thoughts from time to time is part of being human.

Many people who are stressed don’t believe they’re able to control what they think.

The stress mounts, tempers flair, and before long arguments ensue.

However, by bringing prayer and meditation into your life, it’s possible to control your thoughts and stop negative thinking as soon as it happens.

This helps keep your mind at peace.

6. Happiness. Both peace of mind and happiness are true benefits of meditation and prayer.

Everyone is seeking happiness in their lives, and when you’re able to find peace of mind through prayer and meditation, you’re also welcoming happiness into your life.

By spending some time in personal reflection, you’ll gain a greater wisdom of your mission in this life, and you’ll be better able to appreciate all that you’ve been given, both good and bad.

Meditation and prayer help banish those negative thoughts that threaten your peace of mind.

7. Better concentration.

As you pray and meditate, you welcome peace and tranquility into your mind, which then affects how you live your life.

When you alleviate the stresses in your life, you’re better able to concentrate on the things that are important, such as family or work.

Continued prayer and meditation will help you expand your focus to multiple areas of your life.

Although prayer and meditation can provide peace in your life, it can be hard to make the time at first, but it’s easier than you think.

Simply find a quiet place in your home and allow yourself to relax and feel at peace for 10-15 minutes.

You deserve those 15 minutes of peace each day!

While there are plenty of positive benefits of prayer and meditation, it may take practice and perseverance to achieve them.

Over time you’ll begin to experience this wonderful gift in your own life and you’ll be thankful that you did!

How do you feel about yourself after a heartfelt prayer?

How can you feel calmness and peace through regular meditation?

Talk about that in the Personal Growth Cafe Community!

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December 7, 2018February 19, 2018

How to Meditate – Three Simple Strategies

Meditation can bring a variety of benefits to your life.

You can use it to gain more energy, focus your mind, relax your body, attain peace, rejuvenate your spirit, and many other things.

However, meditation is primarily a way to rest and relax your mind.

Meditation allows your mind to go into a deeper, more relaxed stage where you’re more aware of your body and surroundings.

There are various methods of meditation, but they all focus on the main goal to quiet your mind and achieve a state of inner calm.

Here are three simple strategies that can help you get the most from your meditation:

1. Choose the best time and place.

Because of our different schedules and harried lives, not everyone will find the same time best for them.

The time of day is not really so important as long as you pick a time that works well for you.

Choose a time to meditate when you won’t have the phone ringing or kids knocking on your door.

To quite your mind you need quiet in the home.

It’s best to avoid times right before or after eating.

Some people do well with 10 minutes of meditation time while others need at least a half hour.

It’s also important that you find a great place for your meditation.

You’ll need an environment that’s both relaxing and quiet, so that nothing takes your attention away from meditating.

Turn off loud appliances, the television, and even your phone, so you’re not distracted or interrupted.

Sometimes going outdoors can provide an inspirational place for meditation.

Setting a calm mood will help you meditate.

Closing the curtains, turning on soft light, or lighting your favorite scented candle might help you relax.

2. Clear your mind. Even when we’re still, our minds continue to think.

It’s easy to allow the problems of the day to come into your mind while you’re trying to meditate.

It’s important that you focus your attention on meditating and work to clear your mind.

Breathe deeply and concentrate on relaxing your body.

Picture each part of your body going limp as you relax.

With each breath, inhale peace and exhale your worries.

Envision a place that brings you happiness.

This place can be real or imagined as long as you’re relaxed and not thinking about your problems.

3. Find your inner peace. Find your place of inner peace when you meditate.

It’s the place inside of you that’s quiet and far away from the cares of the world.

When you’re able to totally clear your mind, you can usually bring yourself to a place where you truly feel peace and happiness.

Allow yourself to stay in this place for a while, calming and relaxing your body and mind.

It’s not hard to meditate.

While it’s more difficult when you first get started, over time it becomes easier and easier to reach your goal of finding peace and relaxation.

Remember these strategies, and you’ll find meditation to be a very pleasurable experience.

How do you feel when you meditate?

How does meditation affect your mood?

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March 16, 2018January 7, 2018

Practicing the Art of Walking Meditation

The art of walking meditation is not as popular as traditional methods of meditation where you sit down in a form of a cross-legged position.

However, walking meditation can prove to be more accessible and easier to renew your inspiration and energy.

The Art of Meditation

When you engage in walking meditation, you’ll be using some of the same principles as regular meditative practice.

Here are some tips to use when beginning with meditation:

Schedule yourself plenty of time, at least 30 minutes to an hour.
Focus all of your attention on your breath.
Try to avoid making noise as it may distract you.
Concentrate solely on the present moment.
Go with the flow.
Follow the energy that your mind is giving you.

Introduction To Walking Meditation

Walking meditation differs from regular meditation in a few core ways.

The most obvious is the fact that you’re walking instead of staying still.

This is beneficial for those who think more clearly when they’re moving around.

Also, when you practice walking meditation, you can eventually engage in meditation as you complete day-to-day tasks.

This is useful because you won’t always have enough time for a standard meditation session.

Use these strategies to enhance your experience as you begin walking meditation:

1. Start by standing. Don’t begin walking right away.

Stay calm and give yourself time to get into a steady pattern of breathing.

Once you’ve achieved this balance, you can begin walking.

This stage can take anywhere from a few seconds to a few minutes; just do what feels right for you at the time.

2. Choose your location. Have an idea in mind about where you’re going to walk before you start the practice.

If you don’t have a plan in mind beforehand, you may be too distracted thinking about where you’re headed.

It’s up to you where you want to walk, but choose a place that tends to be calm instead of busy.

You can walk in a park and take in nature, or you can even walk in circles in a large empty room.

3. Watch your pace. Your pace will probably vary from session to session, and that’s okay.

Try starting out faster than intended, then slow down to a pace that makes you feel balanced and almost like your body is doing the work automatically.

4. End your session. Most sessions last about 30 minutes to an hour.

This should be enough time for you to enjoy the meditative practice as well as get some exercise in the process.

To end your session, slow down and stand up straight for a few minutes.

Focus on your breathing just as you did at the beginning of your session.

Bringing Meditation Into Everyday Tasks

It’s a good idea to master the art of walking meditation before trying to bring your regular meditative practice into your everyday living.

Doing so will give you a better idea about what it’s like to meditate while your body is in motion.

While you won’t be able to meditate while you’re talking or engaging in activities that you’re not familiar with, you can start to make it a part of your daily routine, whether it be in the mornings during your commute or during your lunch break.

Watch Your Emotions

Walking meditation and regular meditation have the power to get you in touch with your true emotions.

Some people are unsure about what they’re feeling and may end up repressing feelings or acting out in anger.

Your emotions will generally rise up during a walking meditation session, which is why it’s a good idea for you to engage in these meditation sessions often.

With continued practice, you’ll find a powerful tool in your life that can calm, refresh, inspire, and motivate you wherever you go!

How can meditation affect your life?

What healthy habits are you doing today?

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September 9, 2017September 26, 2017

Each day I meditate on positive thoughts

It is important for me to start my day with an optimistic attitude. I put my mind in the position to expect only good things. Daily meditation on positive thoughts is the key to successful living.

When I take a moment to reflect on the blessings that surround me, I smile from the inside out. Joy radiates from me. It makes me a blessing in the lives of those who I come across each day.

I spend time considering how to contribute to uplifting someone’s circumstances. Taking time to think about others opens my heart and teaches me kindness.

In my meditations, I focus on constructive behaviors. I prime my mind for challenging situations and ensure that my responses prevent conflict.

The special people in my life make it extra special. I spend time thinking about them and pinpointing the impact that they have on my life. I contemplate on how much their love means to me. Thinking about them reminds me to always show them how much I appreciate their love and support.

Today, I see clearly how a positive mind leads to a positive life. I am committed to charting a course that enriches the lives of those around me. I train myself to live in love, sacrifice, and peace.

How can meditating each morning impact your life?

What can you do to get yourself in a positive frame of mind for meditation?

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July 16, 2012July 16, 2012

Your Recommended Daily Allowance for Relaxation

Stress is the curse of living in modern times. Everyone suffers from stress. And the stress we suffer takes a heavy toll on our bodies, emotions and minds.

Feeling stressed out, worn out by fatigue or just simply having a miserable day, the best thing to do is relax.

Watching television may be a form of relaxation for some, but is not a recommended method by experts. When we watch TV we are bombarded with commercials, ads, sounds and images. So how do we achieve relaxation? If there are thousands of ways we can get stressed, one of them is not meeting deadlines, there are also many ways we can relax.

In recent studies, experts have determined that heart disease is linked to anger and irritability is linked to mental stress. Too much stress brings about ischemia that can lead to or cause a heart attack. Relaxation takes on added importance in light of this matter. Managing your anger and attitude is significant to heart health, and relaxation can help you manage stress.

One way of relaxation is transcendental meditation. Recent studies have also shown that this method might reduce artery blockage, which is a major cause for heart attack and stroke. People practice transcendental meditation by repeating uttering soothing sounds while meditating, this is to achieve total relaxation. The researchers found that practitioners of transcendental meditation significantly reduced the thickness of their arterial wall compared with those who didn’t practice transcendental meditation.

Another study on another method of relaxation, acupuncture, seems to reduce high blood pressure by initiating several body functions for the brain to release chemical compounds known as endorphins. Endorphin helps to relax muscles, ease panic, decrease pain, and reduce anxiety.

Yoga is also another method for relaxation and may also have similar effects like acupuncture. In another study, participants were subjected to several minutes of mental stress. Then they were subjected to various relaxation techniques, such as listening to nature sounds or classical music. Only those who did Yoga significantly reduced the time it took for their blood pressures to go back to normal. Yoga is a form of progressive relaxation.

Breathing is one of the easiest methods to relax. Breathing influences alamost all aspects of us, it affects our mind, our moods and our body. Simply focus on your breathing, after some time you can feel its effects right away.

There are several breathing techniques that can help you reduce stress.

Another easy way to achieve relaxation is exercise. If you feel irritated a simple half-hour of exercise will often settle things down. Although exercise is a great way to lose weight, it does not show you how to manage stress appropriately. Exercise should also be used in conjunction with other exercise method.

One great way of relaxation is getting a massage. To gain full relaxation, you need to totally surrender to the handling and touch of a professional therapist.

There are several types of massages that also give different levels of relaxation.

Another method of relaxation is Biofeedback. The usual biofeedback-training program includes a 10-hour sessions that is often spaced one week apart.

Hypnosis is one controversial relaxation technique. It is a good alternative for people who think that they have no idea what it feels like to be relaxed. It is also a good alternative for people with stress related health problems.

Drugs are extreme alternatives to relaxation. They are sometimes not safe and are not effective like the other relaxation methods. This method is only used by trained medical professionals on their patients.

These relaxation techniques are just some of the ways you can achieve relaxation. Another reason why we need to relax, aside from lowering blood pressure in people and decreasing the chances of a stroke or a heart attack, is because stress produces hormones that suppress the immune system, relaxation gives the immune system time to recover and in doing so function more efficiently.

Relaxation lowers the activities within the brains’ limbic system; this is the emotional center of our brain.

Furthermore, the brain has a periodic need for a more pronounced activity on the right-hemisphere. Relaxation is one way of achieving this.

Relaxation can really be of good use once a relaxation technique is regularly built into your lifestyle. Choose a technique that you believe you can do regularly.

July 16, 2012

Do Yoda Proud: Meditation 101

Meditation refers to a state where your body and mind are consciously relaxed and focused. Practitioners of this art report increased awareness, focus, and concentration, as well as a more positive outlook in life.

Meditation is most commonly associated with monks, mystics and other spiritual disciplines. However, you don’t have to be a monk or mystic to enjoy its benefits. And you don’t even have to be in a special place to practice it. You could even try it in your own living room!

Although there are many different approaches to meditation, the fundamental principles remain the same. The most important among these principles is that of removing obstructive, negative, and wandering thoughts and fantasies, and calming the mind with a deep sense of focus. This clears the mind of debris and prepares it for a higher quality of activity.

The negative thoughts you have – those of noisy neighbors, bossy officemates, that parking ticket you got, and unwanted spam– are said to contribute to the ‘polluting’ of the mind, and shutting them out is allows for the ‘cleansing’ of the mind so that it may focus on deeper, more meaningful thoughts.

Some practitioners even shut out all sensory input – no sights, no sounds, and nothing to touch – and try to detach themselves from the commotion around them. You may now focus on a deep, profound thought if this is your goal. It may seem deafening at first, since we are all too accustomed to constantly hearing and seeing things, but as you continue this exercise you will find yourself becoming more aware of everything around you.

If you find the meditating positions you see on television threatening – those with impossibly arched backs, and painful-looking contortions – you need not worry. The principle here is to be in a comfortable position conducive to concentration. This may be while sitting cross-legged, standing, lying down, and even walking.

If the position allows you to relax and focus, then that would be a good starting point. While sitting or standing, the back should be straight, but not tense or tight. In other positions, the only no-no is slouching and falling asleep.

Loose, comfortable clothes help a lot in the process since tight fitting clothes have a tendency to choke you up and make you feel tense.

The place you perform meditation should have a soothing atmosphere. It may be in your living room, or bedroom, or any place that you feel comfortable in. You might want an exercise mat if you plan to take on the more challenging positions (if you feel more focused doing so, and if the contortionist in you is screaming for release). You may want to have the place arranged so that it is soothing to your senses.

Silence helps most people relax and meditate, so you may want a quiet, isolated area far from the ringing of the phone or the humming of the washing machine. Pleasing scents also help in that regard, so stocking up on aromatic candles isn’t such a bad idea either.

The monks you see on television making those monotonous sounds are actually performing their mantra. This, in simple terms, is a short creed, a simple sound which, for these practitioners, holds a mystic value.

You do not need to perform such; however, it would pay to note that focusing on repeated actions such as breathing, and humming help the practitioner enter a higher state of consciousness.

The principle here is focus. You could also try focusing on a certain object or thought, or even, while keeping your eyes open, focus on a single sight.

One sample routine would be to – while in a meditative state – silently name every part of you body and focusing your consciousness on that part. While doing this you should be aware of any tension on any part of your body. Mentally visualize releasing this tension. It works wonders.

In all, meditation is a relatively risk-free practice and its benefits are well worth the effort (or non-effort – remember we’re relaxing).

Studies have shown that meditation does bring about beneficial physiologic effects to the body. And there has been a growing consensus in the medical community to further study the effects of such. So in the near future, who knows, that mystical, esoteric thing we call meditation might become a science itself!

July 15, 2012

The Road to Intuition

Have you had that experience when all of a sudden you just had this huge hunch that something is about to happen, and to your surprise, that intuition was eventually translated to reality?

When you feel strongly about something without logical basis to it, that’s called intuition. It comes in three impressions: clairvoyance or “the third eye”, sensing clearly and feeling through listening.

Clairvoyance is when your eye goes beyond what it can see. This is when you know what is happening somewhere.

Sensing clearly is basically what we refer to as “hunch” or “gut feel.” This is the time when you are overwhelmed with a feeling and you can’t explain it and all you can say is “I just know.”

On the other hand, feeling through listening or clairaudience is being able to “listen” between the lines. Intuition also happens at times when a certain sound, whatever it is – be it a car’s honk or a bird’s twitting – ushers in an intense feeling.

They say only a number of people are gifted with intuition. Astrologers even insist that people born under the Scorpio or Pisces signs are naturally intuitive it almost borders on E.S.P. But studies have been sprouting left and right that proclaim that anyone can develop intuition.

Why the need to develop intuition, you ask? Why not let your emotional and psychological state as it is? First and foremost, intuition promotes good communication. It makes you more sensitive to the people around you; it often keeps you from hurting those you love because you are intuitive enough to understand them. Intuition also makes you far more creative than ever. Intuition means releasing more creative juices for any means of expression. Lastly, intuition has a healing power. This healing power is not in the physical sense, but in delving deep into your soul to eradicate some negative energy buried in it.

With that being said, are you ready to develop your intuition? Here are some ways to unlock this gift:

1. Hypnosis

Oh yes, get yourself hypnotized. Hypnosis is not limited to watching a pendulum move back and forth. Perform self-hypnosis or you can avail of hypnotic programs that can strengthen your intuition.

2. Meditation

Meditating means finding peace in yourself. If your mind and heart are cluttered with too many baggage and hurt, you wouldn’t be able to quiet down that part of you that could eventually initiate intuition. There are so many ways to meditate: take a yoga class, or just simply practice some breathing that could bring you straight to Zen.

3. Think positive!

A worry-free, fear-free state could do so much to improve your intuitive ability. By staying positive, you attract good energy that would be able to easily recognize imminent feelings and events.

4. Just let go.

What does this mean? If you are on the brink of making a huge decision, let go of all the inhibitions and head to a quiet place where you could find out where the letting go has brought you. Sometimes you just have to listen to the voice within you, and that voice wouldn’t come out unless you let go.

5. Never expect.

After letting go of the inhibitions and all those things that stop you from thinking and feeling clearly, never expect for an answer right away. Never expect that the “hunch” would fall on your lap immediately. Give it a little time then you’d just get surprised that — wham! — now you have your answer.

6. Believe in your first impressions.

When you see someone for the first time and think that he is a bit too arrogant for your taste, chances are that impression actually holds true. Most of the time, first impressions are brought by intuition.

7. Stay happy!

See? All you need to be intuitive is to stay happy! Happiness attracts immense power and such power includes intuition. In tapping your intuition, your motivation must be happiness and contentment. Given that premise, intuition will fall to you easily.

Intuition is helpful, because sometimes it leads you to something that cannot be achieved otherwise. A lot of lives have been saved by intuition alone. Decisions are easier done if armed by this gift. Develop intuition now and reap benefits you have never imagined.

July 1, 2012July 3, 2012

How To Meditate For Success

People tend to have the inner-knowing that it’s important to quiet their mind each day.

And yet very few take the time to do that.

Those who do become refreshed, and recharged. They have lower stress rates. More self-confidence. And they’re more focused.

Watch this video and begin Meditation for Success, yourself….

Now that you’ve watched this video, let’s talk about the main things you’ve learned from it, how you’re relating it to your own experiences… and how you’re going to apply it – in the Personal Growth Community at http://www.PersonalGrowthCommunity.com

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Joyfully,

Dan Klatt,
“Think And Grow Rich Guy”
Author of “the Daily Personal Success System”
President of the http://www.PersonalGrowthAuthorsAssociation.com

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June 29, 2012July 3, 2012

How to Use Silence to Rejuvenate

You’ve probably experienced various times in your life when you felt tired, overloaded, and out of gas. You realized you were just getting up and going through the required motions each day, only to start all over again the next morning. When you feel this way, luckily, there are many things you can do to bring yourself back to life.

Have you ever thought of utilizing silence to re-charge your physical and emotional states? Planning to have some silence in your life every day or two can be a great way to renew and refresh. Because noise is all around you all the time, you’ve probably become accustomed to the assault on your ears; however, it can still suck away your energy and negatively affect you.

Try these strategies to use the positive effects of peace and quiet to re-invigorate your life:

1. Plan a time for silence. Thirty minutes is an effective amount of tranquility to experience each day. If you’re unsure whether you can deal with peace and quiet for 30 minutes at a time, consider starting out with just 15 minutes.

2. Ponder how you’ll spend your quiet time. Activities like browsing a recipe book, reading, or scanning the morning newspaper are appropriate ways to spend your time sans noise.

3. Consider trying some type of meditative experience during your tranquil times. Sitting and thinking about something that brings you joy is a wonderful way to use your noiseless moments. Recalling the last time you spent with your best friend or thinking about what you want to improve within yourself are wonderful ways to spend your episodes of silence.

4. Engage in muscle relaxation to truly get in touch with your ability to relax during your quiet times. Progressive relaxation, where you alternate between tensing and relaxing each of the muscle groups will dovetail nicely with your episodes of peace.

5. Enjoy the silence. Concentrate on the lack of noise. Notice even the smallest sounds of the refrigerator gurgling or the tree branches brushing lightly against the side of the house. Notice the sounds of nature, whether it’s wind, rain, or frogs and birds chattering to one another. Perhaps these are sounds you wouldn’t normally hear but now you can.

6. Increase the duration of your episodes of silence, as you wish. When you begin making it a point to experience silence daily, you’ll be surprised how much you enjoy it. You’ll realize you’ve been craving the wonderful feelings of renewal that only silence can bring.

7. Feel free to detach further from your music and the television. Being still with just yourself, your thoughts, reading, or quiet hobbies will refresh you in ways that other types of rest will not.

Carve some moments out of your schedule on a regular basis to experience the joys and rejuvenating nature of silence. Infusing periods of silence into your everyday life can bring feelings of calm, patience, and rest. You’ll also decrease your distress and increase your well-being, joy, and comfort. Go ahead and take some quiet time now. You’ll be amazed.