To meditate: to focus and quiet your mind. To reach a higher level of awareness and inner calm.
1. Sit comfortably with your spine straight. Close your eyes and become aware of the flow of breath coming in and out of your body. You can follow it as the touch of air inside the nostrils or the raising and falling of your abdomen.
2. When you realize you have been caught in a thought, don’t judge or blame yourself. It happens, even to the most experienced meditators.
3. Instead of following the thought, as you might do in normal life, gently shift your attention back to some experience in the present moment: the sensation of the breath coming in and going out of your body.
4. Let your attention rest in that experience. Don’t try to concentrate or hold it there. Ah yes, you will be sure to wander off again. But the practice is not learning how to stay present, but how to return to the present.
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There are 24 hours in a day. Surely you can dedicate at least 10 minutes to yourself. Reaping the following benefits:
1. It's been shown that meditation decreases elevated levels of the stress hormone cortisol, helps burn fat more efficiently, increases DHEA levels, serotonin and dopamine, which may stabilize our moods and decrease depression and anxiety symptoms.
2. Meditation has also been shown to improve concentration making us more efficient so we can get more done in less time.
3. Meditation may also reduce reactivity helping us remain calm and relax in the mist of the ever changing world of matter.
4. Only 10-20 min a day may increase awareness and compassion.
5. And finally, the fifth reason is c/o a great article from elephantjournal.com...
The (Real) Reason We Should All Meditatevia Demetria Jackson for elephantjournal.com
Everywhere we look, we’re bombarded by advice from spiritual, self-help and wellness coaches to meditate—trust me, I’m one of them.
But, If I asked you what the purpose of meditation is—would you know?
What if I told you that the purpose of meditation is not to be more mindful, or to calm down, or to feel more connected or to even hear your intuition?
Don’t get me wrong.
Being mindful, focusing on the present moment, loving yourself, feeling more connected and guided are all really amazing effects of meditation, and they may be the very reasons why you meditate—but they aren’t the purpose of meditation.
The purpose of meditation is to clear the subconscious.
Not quite sure what that means? Let me break it down.
Our subconscious is like that garage or that closet or that basement in our house that has become the unspoken storage centre for our life’s possessions: the things that we’ve put away in boxes or that we still haven’t unpacked from a previous move; the stuff that we’ve tucked away until we have the space or the time to open them up and sort through them and either throw them out or put them away.
Sometimes we’ve organized the boxes neatly, clearing a path so that we can walk through and navigate the space with the just an occasional trip. Other times, we find the stuff is all over the place creating blocks and hazards everywhere.
In our subconscious, each box represents something different. We might have a couple of boxes that we’ve been carrying along with us from past lifetimes (just like when we move to a new home). We might have a couple of boxes filled with fears and emotions and experiences that have been passed down and donated to us from our parents, or grandparents, or even our great-grandparents. And we definitely have a couple of boxes filled with memories and experiences and emotional attachments to any of the events from our current lifetime.
So, how do we clear up some space and deal with all these boxes?
We meditate. We commit to a daily practice of going through each box one by one, showing gratitude for the lessons and the gifts that each experience has given us, and releasing the emotional attachments that no longer serve us.
We sit and we stop trying to silence the mind. We allow whatever wants to come up to come up, acknowledging that the chaos in our mind is our ego’s way of avoiding having to deal with the really deep stuff that needs to come up. Our ego is like our bodyguard, and meditation is our opportunity to thank the ego for protecting us while simultaneously giving it the day off.
Only then will the silence will come.
By clearing our subconscious, we’re unlearning all the fear, all the judgement and all the lies we’ve been taught are necessary to protect ourselves and to “get ahead.”
But most importantly, when we clear our subconscious, we remember our divinity, our greatness, our light and our purpose: to raise the vibration of the planet by inspiring others do the same.
"As I Began To Love Myself" - Poem by Charlie Chaplin
As I began to love myself I found that anguish and emotional suffering are only warning signs that I was living against my own truth. Today, I know, this is “AUTHENTICITY”.
As I began to love myself I understood how much it can offend somebody As I try to force my desires on this person, even though I knew the time was not right and the person was not ready for it, and even though this person was me. Today I call it “RESPECT”.
As I began to love myself I stopped craving for a different life, and I could see that everything that surrounded me was inviting me to grow. Today I call it “MATURITY”.
As I began to love myself I understood that at any circumstance, I am in the right place at the right time, and everything happens at the exactly right moment. So I could be calm. Today I call it “SELF-CONFIDENCE”.
As I began to love myself I quit steeling my own time, and I stopped designing huge projects for the future. Today, I only do what brings me joy and happiness, things I love to do and that make my heart cheer, and I do them in my own way and in my own rhythm. Today I call it “SIMPLICITY”.
As I began to love myself I freed myself of anything that is no good for my health – food, people, things, situations, and everything that drew me down and away from myself. At first I called this attitude a healthy egoism. Today I know it is “LOVE OF ONESELF”.
As I began to love myself I quit trying to always be right, and ever since I was wrong less of the time. Today I discovered that is “MODESTY”.
As I began to love myself I refused to go on living in the past and worry about the future. Now, I only live for the moment, where EVERYTHING is happening. Today I live each day, day by day, and I call it “FULFILLMENT”.
As I began to love myself I recognized that my mind can disturb me and it can make me sick. But As I connected it to my heart, my mind became a valuable ally. Today I call this connection “WISDOM OF THE HEART”.
We no longer need to fear arguments, confrontations or any kind of problems with ourselves or others. Even stars collide, and out of their crashing new worlds are born. Today I know THAT IS “LIFE”!
Welcome to the Transcend blog! We offer an integrative approach to health, concentrating not only on the health of the body, but also on the mind and heart. Our focus is on stress management through physical movement, nutrition, meditation, mindfulness and psychotherapy. We will provide important information and helpful tips on how you can build and maintain a healthy lifestyle.
Transcend Counseling brings an important evolutionary step to traditional therapy by incorporating fitness and meditation into psychotherapy.
This powerful combination is very efficient in removing obstacles to the clients' optimal functioning as well strengthening their ability to heal themselves, attain balance and reach their highest and unique potential.
Research on anxiety, depression and exercise shows that the psychological and physical benefits of exercise can also help reduce anxiety and improve mood.
Meditation is now commonly used to treat mental health disorders, addiction, and everyday stress, as well as to heal physical ailments and promote better sleep. If psychotherapy is not enough, give this integrative approach a try! It may be the answer you have been searching for.