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!hat is &editation'.............................................................................................................( )ow *o I Start &editating'.................................................................................................+ *ifferent ,ypes of &editation............................................................................................. .reathing &editation........................................................................................................... / !al$ing &editation........................................................................................................... 10 )ealing &editation............................................................................................................

1% 1en &editation...................................................................................................................1( 2uided &editation............................................................................................................. 1+ 3ha$ra &editation............................................................................................................. 14 3hristian &editation.......................................................................................................... 1/ 5apa &editation..................................................................................................................16 7ew Age &editation..........................................................................................................%0 &editation 8esources.........................................................................................................%1 &a$e &oney !ith ,his 8eport......................................................................................... %%

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What is Meditation?
,he dictionary defines meditation as :continued or e tended thought; reflection; contemplation.: So what does this mean in real life' 5ust what is this thing called meditation' <ften we get overwhelmed in the course of our daily life. ,his can lead to stress and tensions that can ultimately affect our health. =sing meditation on a regular basis gives our mind a chance to #uiet itself and ad>ust to the stresses and strains that are part and parcel of our modern daily life. =sually" people meditate in a #uiet space" free from distraction. ,here are many different methods of meditating" which we will cover later" but they all lead to the same place. &editation itself is simply the process of #uieting our mind. 2radually" your mind becomes calmer. ,he :chatter: that?s often there becomes less. And you start to move mentally to a more tran#uil place. Sometimes meditation is described as reaching a higher state of consciousness. ,his can come about because our mind is less cluttered and therefore we start to notice things that would ordinarily pass us by. @or instance" whilst meditating we may tune in more to the sounds around us" whether they are the urban sounds of traffic and people tal$ing or more rural sounds such as bird song or the running water of a stream. <ftentimes by concentrating on these sounds we can go deeper into a meditative state.

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How Do I Start Meditating?


,o start meditating" choose a time and a place where you won?t be disturbed for the duration of your meditation session. !hen you are starting out" you may decide to set aside 10 or 1+ minutes for your meditation session. ,his is plenty of time when you are beginning to meditate and in our hectic daily lives it may well be that this is the ma imum amount of time that you feel you can devote to meditating. ,hat?s fine. !hatever wor$s for you is good A it?s much better to spend a few minutes a day meditating than to put it off completely. <ver time" you may decide that you are getting sufficient benefits that you want to increase the amount of time you spend in a meditative state" but that?s completely your choice. If you can spare the time" your aim should be to have two %0 minute meditation sessions each day. 8esearch has shown that spending this amount of time meditating leads to better health and can help reduce the stresses and strains of daily life. Your chec$list for starting meditationB 3hoose a meditation method from the chapters that follow. 3hoose a time of day when you are unli$ely to be disturbed. 3hoose a place where you feel comfortable and can rela .

,hat?s allC ,he time of day should be one where you can ma$e it a habit to meditate at that time. Some people find that meditating first thing in the morning is a good time for them. <ther people" myself included" meditate last thing at night before going to sleep. You may find that the best time for you is whilst the rest of the family is watching a program on

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television. ,here is no e act time that is best for everyone. !hatever wor$s for you is goodC 5ust ma$e sure that you practice on a regular basis. ,he actual place where you decide to meditate is again up to you. A few people set aside a room in their house as their meditation room but if you?re >ust starting out" that?s probably a bit too e treme. Instead" you may decide to meditate in your bedroom" the lounge" the $itchen or even the garden. ,he e act place where you meditate doesn?t matter too much A itDs much more important that you actually start practicing meditation. If you find that the original place you chose isn?t wor$ing for you" don?t be afraid to change it. ,he same goes for the time and the method that you chose. ,he ultimate benefit of meditation far e ceeds the precise method of meditation that you use to reach the benefit. <ne of the easiest ways to start meditating is to use a guided meditation. ,his is a 3* or &P9 that contains all the instructions you need to achieve a state of meditation. All you need to do is to find somewhere that you won?t be disturbed" sit or lie down and play the audio file. You can find a range of pre-recorded guided meditations available for instant download at httpBEEultimatemeditation$it.com

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Different Types of Meditation


,here are many different types of meditation. !e?ll cover some of the more common types below but if none of these suit you" you?ll find many more to e plore on the internet. Some types of meditation involve >ust you or maybe you plus a small item to help you focus" such as a candle. <ther types of meditation wor$ by you listening to a 3* or &P9 file. Again" there is no right or wrong way to meditate. @eel free to e periment with some of the different types of meditation e plored below until you find one that wor$s well for you.

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Breathing Meditation
In this meditation" you will be focusing on your breath. ,his is probably one of the easiest methods of meditation to begin with. Start by adopting a comfortable position. You could sit down in a chair or lie bac$ on a bed. ,he important part is to be comfortable so that you?re able to focus solely on your breathing. <nce you?re comfortable" close your eyes. Start to notice your breathing. !e breathe so often that we tend to ta$e breathing for granted. So ta$e the time to notice your breathing. 7otice the air filling your lungs. ,hen notice as you breathe out and the air leaves your lungs. 8epeat the process of noticing your breath. As you do this" you?ll find thoughts coming up. ,hey might be about family" friends" wor$ or absolutely anything else. ,hat doesn?t matter A it?s all part of the process and it is perfectly normal to continue to have thoughts whilst you are meditating. .ut once these thoughts come up" let them drift out with your ne t breath. Fach youDre your thoughts drift" bring your mind bac$ to focusing on your breathing.

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<ne of the best programs I?ve found for breathing meditations can be found atB httpBEEwww.Secrets<f&editation.com

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Walking Meditation
If you find it difficult to sit still and $eep your eyes closed whilst meditating" then wal$ing meditation could be good for you. ,here are four components to a wal$ing meditationB .ecoming aware of your breathing 7oticing your surroundings .eing conscious and attentive to your bodyDs movement ,a$ing some time to reflect on your meditation e perience

.ecome aware of your breathing in much the same way as you would for the breathing meditation process. 7otice each breath as you breathe in and then breathe out again. .ecome conscious of the air filling your lungs and use each e halation to send out any distracting thoughts A you?ll find that after a little bit of practice" your e traneous thoughts will #uite happily ride out of you on a cushion of airC !hen you start noticing your surroundings" you?ll li$ely be amaGed. !e ta$e lots of things for granted in our everyday life and much of what is around us goes completely unnoticed. !hen you are wal$ing around" notice the different colors that you see. 7otice that even blades of grass" which initially appear >ust :green:" are actually varied in color and hue. You?ll find that once you start this tuning in process" you?ll notice more and more things that have previously escaped your attention. *on?t >ust notice colors. Histen out for sounds. ,here may be bird song" road noise or the chatter of people or animals. 3onsciously tune in to these different sounds. 7otice the different tunes sung by the birds. If you are in an urban area" pay attention to the different traffic noises. Fach car?s engine sounds slightly different. So does the sound of wheels on tarmac. You?ll find yourself hearing things that have merely passed you by before. ,here - 10 -

are also smells to fill your senses. &aybe the aroma of freshly mown grass or the sweet smell that occurs >ust after a shower of rain. ,here are plenty of smells in the atmosphere and the chances are that most of these have slipped past your consciousness. ,une into your body?s movement. Start to notice the light pressure on the soles of your feet as you wal$. .e aware of the air brushing onto your s$in" whether it?s a calm day or a windy one. Pay attention to your body?s movement as you wal$ around. @eel how your arms swing as you wal$ along. 7otice how you hold your head A is it upright and attentive or a different position' Switch your attention to different body parts as you are wal$ing and you?ll be fascinated at what you find. <nce you?ve completed your wal$ing meditation" ta$e a small amount of time to come bac$ to your normal world. *uring this period" mentally run through your thoughts and feelings that you e perienced during your meditation time. ,hin$ what you can do to enhance your e perience even further ne t time you choose to do a wal$ing meditation. 2radually come bac$ from your peaceful site to your regular world.

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Healing Meditation
You can use a healing meditation to focus on your own healing or to help with the healing of others. !hen you are >ust starting out" it is probably best to focus on your own healing" so that is what we will concentrate on here. *uring a healing meditation" you can help your body to recover from an illness or disease. Start your meditation process as usual. ,hen" once you are happy that you are in a rela ed state" you can start your healing meditation. In your mind" fill the area that needs healing with a bright healing light. <nce you get proficient at this techni#ue" you can research the different colors that are said to help even more with the healing process. .ut as a starter" use a bright white light for your healing process. @lood the area that needs healing with the bright white light. See everything brilliantly illuminated. ,hen visualiGe the affected area starting to heal and return to it?s regular" 100I healthy state. Some people find it helpful to visualiGe their white blood cells attac$ing the harmful elements in the affected area. <ther people find that they can build their own construction team in their visualiGation. ,his team of miniature e perts goes about the process of reconstructing the affected area and putting it bac$ to normal.

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,he power of this visualiGation is fantastic. Het your mind run riot while you perform your healing meditation. See the area that needs healing transform into a completely healed part of you. If you find it difficult to :see: the area" then >ust imagine what it would feel li$e if that part of your body was completely healed and wor$ing perfectly. It doesn?t matter if you don?t get all the details completely right. 5ust get a sense of what will happen. Your mind is powerful enough to fill in the gaps A all you are doing is telling it the direction that you would li$e it to ta$e.

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Zen Meditation
1en meditation is normally practiced sitting on a cushion on the floor. ,here are two main items used for Gen meditation" called Gafu and Gabuton. .etween them" they can ta$e the edge off sitting on a hard floor surface. ,he Gabuton is a mat placed on the floor. ,he Gafu is a cushion that is placed on top of the Gabuton. ,hey can help to ta$e the pressure off your legs whilst you meditate. ,he idea of using cushions is to help you focus your mind on the meditation itself" rather than any aches or pains that you could e perience whilst sitting on a hard wooden floor. ,he aim of Gen meditation is to simply sit and open the :hand: of thought. ,raditionally" it is practiced in a sitting position" with folded legs and hands. Your spine is $ept upright during the meditation. ,here are several different sitting positions that you can ta$e whilst practicing Gen meditation. 3hec$ the internet for some illustrations if you have difficulty wor$ing out the e act posture needed. <nce you have reached your desired sitting position" half lower your eyelids so that your eyes are neither fully open or fully closed. ,his will allow you to stay awa$e whilst not being distracted by outside ob>ects. !hen you start to practice Gen meditation" you will begin by concentrating. ,his usually involves focusing on your breath" often whilst counting. <ver time" you will find that you can concentrate your mind easier each time you start to meditate. 1en meditation is probably best e perienced by >oining a local group so that you can get the most out of the various teachings associated with it" together with the support that a practice group offers.

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Guided Meditation
2uided meditations are a good place to start your meditation practice. !hilst it is possible to guide yourself during the meditation process" the easiest guided meditations to follow are pre-recorded and all you have to do is sit bac$ and listen. A guided meditation will usually begin by ta$ing you to a calm" #uiet place. Some typical places to start areB A large" peaceful garden with birdsong and sometimes a stream running through it A clearing in a forest" often with a babbling broo$ nearby A beach" with the sound of the sea lapping

<nce you are in the #uiet place" you will be guided to notice the sounds" smells and sensations that can be e perienced in the chosen location. @or instance" if you are in a garden or forest" you will probably be guided to notice the feel of the grass on your feet" possibly some dew on the grass. <n the beach" you?ll be guided to feel the warm sand in between your toes. ,hen the meditation will gradually e plore the surroundings" bringing in the other sensations that you would e pect to e perience. If the guided meditation is partially based on hypnosis" it is possible that a hypnotic deepening routine will be used to drop you further down into your meditative state. ,his is usually done by ta$ing you down a series of steps and counting the steps as you go. ,his techni#ue is powerful and the deepening sensation can be used to heighten any meditation process that you perform. You can find a range of guided meditations at httpBEEultimatemeditation$it.com

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Chakra Meditation
3ha$ra meditation is used to energiGe the seven different energy centers that are in your body. ,hese centers areB Crown chakra. ,his is based outside your body >ust above your head and is the master cha$ra that controls all the others. ,he crown cha$ra is normally colored violet. Ajna or third eye chakra. ,his is lin$ed with the pineal gland" which is a small gland located in your brain. ,he color of this cha$ra is indigo. Throat chakra. ,his is lin$ed with your thyroid gland and has the color blue. eart chakra. Hocated at your heart" this cha$ra is lin$ed with your immune system. Jeeping your heart cha$ra in tune assists with your overall well being. ,he color for the heart cha$ra is green. !olar ple"us chakra. ,his is said to correspond to your pancreas and adrenal glands and plays a valuable role in digestion. It has the color yellow. !acral chakra. Hocated in your groin" the sacral cha$ra is related to your emotion" se uality and creativity. If it is out of balance" you may suffer from mood swings. 3olor for this cha$ra is orange. #ase or root chakra. ,his cha$ra is associated with instinct" survival and security and is located at the base of the spine. ,he base cha$ra has the color red. A typical cha$ra meditation will start at the base cha$ra and gradually wor$ it?s way through each of the other cha$ras until it reaches the crown cha$ra. As the meditation progresses" each cha$ra will be balanced. ,he meditation will wor$ on each cha$ra in turn and will focus on getting the imbalances that occur over time bac$

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into their natural state of balance. ,he meditation will also move each of the different cha$ra centers until they are in balance with each other. !hen starting out" it is probably easiest to use a pre-recorded meditation to guide you through each of the cha$ras and to ensure that the balancing process is followed.

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Christian Meditation
Kuite simply" 3hristian meditation is a type of meditation that has been placed in a 3hristian conte t. 3hristian meditation goes right bac$ to biblical times. At it?s simplest" any act of worship or prayer can be li$ened to entering a meditative state. ,he .ible says that all true 3hristians must meditate on 2od?s word. ,his means that you can use some or all of your meditation time to contemplate anything to do with your religious faith and still be in $eeping with your beliefs. <nce you have cleared your mind" using any of the meditation techni#ues we have discussed so far" then you can focus the rest of your meditation session on worshipping 2od. &ost mon$s spend a lot of their time in meditation and have learned to spea$ with 2od during their prayer sessions. ,he clarity of mind that is e perienced whilst meditating helps with this process. Some forms of 3hristian meditation use a mantra. ,his is a word that is repeated during the course of the meditation. ,here are various mantras that can be used A you can research these on the internet to see which ones fit best with your own belief system. You should note that 3hristian meditation is not a replacement for being absolved from your sins. Instead" it is a tool that many 3hristians use to build a stronger relationship with 2od.

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apa Meditation
5apa meditation involves the repetition of a mantra during the course of your meditation. ,he mantra us usually spo$en #uite softly" so that only the person actually chanting the mantra can hear it. Sometimes it may simply be repeated in the meditator?s mind" but this is #uite rare. 5apa meditation is often practiced whilst sitting in a yogic meditation position but it is perfectly <J to sit or lie down comfortably and recite a mantra in the normal course of your meditation. Some popular 5apa mantras areB <m )are Jrishna 8am 7am 2ayatri <m namo 7arayana Pancha ,attva mantra <m namah Shivaya <m mani padme hum

In .uddhist and )indu traditions" your mantra will be given to you by your personal guru. ,he goal of the mantra is varied but is often a simple personal communication with 2od in a similar way to prayer.

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!ew "ge Meditation


&any people" myself included" find that the easiest way to meditate is to simply sit or lie bac$ and listen to a pre-recorded meditation trac$. ,here are plenty to choose from and some of my favorites are listed at the end of this guide. 7ew Age meditation can also ta$e the form of a bac$ground trac$" which is usually one of rainfall or some other natural sounds. .ehind this trac$" the brain is played some other sounds. ,hese can be :binaural beats: or some tones that are designed to induce a natural meditative state without any of the hard wor$ of actually :meditating:. Some people consider this to be cheating but personally I find it the #uic$est and easiest way to meditate. All you need to do is sit or lie down" place your headphones on your ears and listen. ,he pre-recorded trac$ does everything else for you. &y favorite of these is the 3enterpointe )olosync system" which can be found at http://www.Centerpointe.com. I personally use this almost every evening before I go to sleep. It has a number of different levels" which ta$e you gradually deeper and deeper into your meditative state. I?ve been using it now for a number of years and have noticed lots of positive changes in myself. I?m generally calmer and more rela ed and ta$e things in my stride much better.

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Meditation #esour$es
$re-recorded meditation sessions: http://ultimatemeditationkit.com ,here?s a range of guided meditations that you can download instantly. ,hey include rela ation" creating abundance in your life" enhancing your creativity and connecting with your higher self. ,here?s also a more comprehensive guide to meditation. #reathing %editation: http://www.!ecrets&'%editation.com &att 3lar$son?s easy to use course covers breathing meditation" one of the easiest ways to learn meditation. Centerpointe olosync high tech meditation system: http://www.Centerpointe.com

Another easy way to meditate. Put a 3* into your player" put on your headphones and press :play:. Het the )olosync system ta$e care of ta$ing you to a level of meditation rarely e perienced unless you are a 1en mon$.

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