WHAT IS MEDITATION

Most techniques called meditation include these components:

1. You sit or lie in a relaxed position.
2. You breathe regularly. You breathe in deep enough to get enough oxygen. When you breathe out, you relax your muscles so that your lungs are well emptied, but without straining.
3. You stop thinking about everyday problems and matters.
4. You concentrate your thoughts upon some sound, some word you repeat, some image, some abstract concept or some feeling. Your whole attention should be pointed at the object you have chosen to concentrate upon.
5. If some foreign thoughts creep in, you just stop this foreign thought, and go back to the object of meditation.

The different meditation techniques differ according to the degree of concentration, and how foreign thoughts are handled. By some techniques, the objective is to concentrate so intensely that no foreign thoughts occur at all.

In other techniques, the concentration is more relaxed so that foreign thoughts easily pop up. When these foreign thoughts are discovered, one stops these and goes back to the pure meditation in a relaxed manner. Thoughts coming up, will often be about things you have forgotten or suppressed, and allow you to rediscover hidden memory material. This rediscovery will have a psychotherapeutic effect.

THE EFFECTS OF MEDITATION

Meditation has the following effects:

1. Meditation will give you rest and recreation.
2. You learn to relax.
3. You learn to concentrate better on problem solving.
4. Meditation often has a good effect upon the blood pressure.
5. Meditation has beneficial effects upon inner body processes, like circulation, respiration and digestion.
6. Regular meditation will have a psychotherapeutically effect.
7. Regular meditation will facilitate the immune system.
8. Meditation is usually pleacent.

THE DIFFERENCE BETWEEN HYPNOSIS AND MEDITATION

Hypnosis may have some of the same relaxing and psychotherapeutic effects as meditation. However, when you meditate you are in control yourself; by hypnosis you let some other person or some mechanical device control you. Also hypnosis will not have a training effect upon the ability to concentrate.

A SIMPLE FORM OF MEDITATION

Here is a simple form of meditation:

1. Sit in a good chair in a comfortable position.
2. Relax all your muscles as well as you can.
3. Stop thinking about anything, or at least try not to think about anything.
4. Breath out, relaxing all the muscles in your breathing apparatus.
5. Repeat the following in 10 – 20 minutes:

– Breath in so deep that you feel you get enough oxygen.
– Breath out, relaxing your chest and diaphragm completely.
– Every time you breathe out, think the word “one” or another simple word inside yourself. You should think the word in a prolonged manner, and so that you hear it inside you, but you should try to avoid using your mouth or voice.

6. If foreign thoughts come in, just stop these thoughts in a relaxed manner, and keep on concentrating upon the breathing and the word you repeat.

As you proceed through this meditation, you should feel steadily more relaxed in your mind and body, feel that you breathe steadily more effectively, and that the blood circulation throughout your body gets more efficient. You may also feel an increasing mental pleasure throughout the meditation.

THE EFFECTS OF MEDITATION UPON DISEASES

As any kind of training, meditation may be exaggerated so that you get tired and worn out. Therefore you should not meditate so long or so concentrated that you feel tired or mentally emptied.

Meditation may sometimes give problems for people suffering from mental diseases, epilepsy, serious heart problems or neurological diseases. On the other hand, meditation may be of help in the treatment of these and other conditions.

People suffering from such conditions should check out what effects the different kinds of meditation have on their own kind of health problems, before beginning to practise meditation, and be cautious if they choose to begin to meditate. It may be wise to learn meditation from an experienced teacher, psychologist or health worker that use meditation as a treatment module for the actual disease.

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Knut Holt is an internet consultant and marketer focusing on health items. Please go here to find anti-aging supplements, medicines against acne, eczema, scars, wrinkles, other skin problems and natural medicines against many common diseases.—

www.panteraconsulting.com/salg2.htm

—Free to reprint with the author’s name and link.

An Easy Stress Meditation

When you breath through your mouth, it expands your chest. Breath through your nose and you’ll notice how your abdomen extends. Nose-breathing causes the diaphram to pull air to the bottom of your lungs. This delivers a good dose of oxygen into your bloodstream and brain, and it also tends to relax you. Breathing through your nose is healthier, and it’s the basis of this one-minute meditation.

Here’s how you do it. Close your eyes, sigh, and let the tension go out of your muscles. It may help to tense up your muscles first, then release that tension. Then let go of your thoughts, as much as possible, and take four or five slow, deep breaths through your nose, paying attention to your breathing.

Can Meditation Be This Easy?

The short answer is yes. No, you’re not likely to get you into a deep meditative state with this simple stess meditation. However, you will get benefits, including a clearer mind and a reduction in stress.

It helps to develop a “trigger” for your meditation. For example, do your four breaths when you get into the car, or right after lunch each day. These triggers are places or times that remind you, so your meditation becomes a habit.

You can say this isn’t “real” meditation, but there’s nothing wrong with enjoying the relaxation you’ll get from this technique. If you want, you can always pursue deeper meditation later. Meanwhile, remember that not everything has to be difficult to be of value. Why not try this easy one-minute stress meditation?

Article Source: http://www.articledashboard.com

Steve Gillman writes on many topics including brainpower, weight loss, meditation, habits of mind, creative problem solving, generating luck and anything related to self improvement. Learn more and get FREE e-courses at www.SelfImprovementNow.com

Well, I felt all of these things a few years ago and I thought I was going to go crazy or die. I was working 10-12 hours a day, 6 days a week at a very stressful job. I had a wife and two kids at home who wanted, and deserved, my time and attention. I had a mortgage, two car notes, tuition, medical bills, overdue taxes, and credit card debt coming out of my ears!

I was running nonstop through my days trying to take care of everything and make everybody happy but I never had enough time to take care of myself. In bed at night, my heart would pound from stress and anxiety. I worried about my job, my marriage, the kids, the bills, the house, my heath, and even my sanity.

My health was of particular concern. I felt tired all the time. I was gaining weight. My back was always hurting. Climbing even one flight of stairs left me breathless and dizzy. I felt like I was falling apart physically, mentally, and spiritually.

I was really worried about myself but I didnÂ’t know what to do. I tried the gym, several fad diets, home exercise machines, and even time management programs. I had about the same results with each new thing I tried. They all seemed to help at first, but I just couldnÂ’t stick with any of them for very long. I now realize that they didnÂ’t work because they were all short term fixes to a long term problem. I had to change my life.

I knew I had a lot to learn, but I couldnÂ’t afford to buy a bunch of books and everything at the library seemed to be outdated. So I made a habit of stopping at the local Barns and Noble on the way home from work each day. I read everything I could find on stress, anxiety, health, diet, and self-improvement. I felt like a cheat just sitting there reading the books without buying them but nobody seemed to mind. I usually bought a cup of coffee or tea just to ease my conscience a little.

I read a lot of great books with wonderful insights on improving oneÂ’s life. Not surprisingly, one subject came up over and over; meditation. I had tried to meditate several years earlier but had gotten frustrated and quit before really giving it a chance. But, I was desperate and determined to try anything that might help.

One book in particular said, “Start right now!” I was too embarrassed to sit in the book store and meditate, but I didn’t want to waste another moment. So I went out to my car, adjusted the seat into a comfortable position, set my watch alarm for 30 minutes, then closed my eyes and started counting my breaths.

That turned out to be a defining moment in my life. Of course, I didnÂ’t have instant success. Mediation takes practice and can be very difficult at times. But making the decision to incorporate meditation into my everyday life changed everything for me.

I continued to stop at the book store each night for a while and split my time between reading and meditating. Nothing else had changed in my life. I still had a stressful job, my marriage, my kids, my house, and bills but, somehow, I was feeling better—less stressed—even more energetic!

No, it didnÂ’t magically solve all of the woes in my life. But once I started feeling more relaxed and less stressed, I was better able to focus on the other things I needed to do to become mentally, physically, and spiritually healthy.

I soon started a daily meditation practice at home. I also began a reasonable exercise plan that included walking, a light workout, and yoga. These things combined with eating right (most of the time), have literally changed my life. IÂ’m now happier, healthier, and at peace with the world around me.

I hope this story inspires some of you to take that first step and begin incorporating meditation into your own life. This is the perfect time to make the decision. What better New Years resolution than to change your life for the better? There are numerous meditation methods and practices out there and a myriad of resources available to you in book stores and on the web. IÂ’m sure you can find something that works for you.

In fact, IÂ’ve compiled a host of information on mediation, relaxation, yoga, and other related subjects at my website: www.imcalmer.com. I would also be very happy to share my own experience. Please donÂ’t hesitate to contact me at mikes@imcalmer.com if you have any questions or comments.

In peace,

Mike Suzuki

Article Source: http://www.articledashboard.com

Mike Suzuki is freelance writer and software developer who is dedicated to promoting calm, relaxation, and peace. To support this cause, he has developed the ImCalmer(tm) Personal Mediation Timer, the www.imcalmer.com website, and a new eBay store called Im-Calmer-Products. You can reach Mike for questions or comments at mikes@imcalmer.com.

Meditation is commonly seen in many Yoga classes, but it has been practiced by a variety of cultures, including Roman Catholic priests, as well as
Japanese Samurai, who practiced a form of Zen meditation. I mention this so you can see the full spectrum of meditation and its many facets.

There are many varieties and types of meditation, but the easiest form to learn is, “breath awareness meditation.” Compared to many other meditation techniques, this will enable anyone to experience the benefits of meditation in much less time.

At this point, letÂ’s consider that meditation and Yoga teachers often compare the mind to a monkey. Many thoughts are running through your brain, at the same time, and it is hard to control all of your impulses – let alone, sit still and meditate. So why go through all this trouble?

Meditation has many rewards, and we will now consider one of extreme value. Through daily practice of meditation, you will release the unlimited potential of your mind. The ability to change, or alter the universe, starts as a single thought within your mind.

One human decided to harness the power of fire, and did he/she foresee the global warming effect? How could he/she imagine where we are now? This is just one of many thousands of examples of Karma – the law of cause and effect. Therefore, one seemingly small change, of any kind, will have a ripple effect on the universe.

Some of the seeds to change the universe, rests locked up in your mind, but you have the ability to shape the future by any small changes that you make.
LetÂ’s say you have a friend, family member, or associate, who cares for you deeply, but, up to now, you have always taken it for granted. Can you imagine what would happen if you take the time to groom that relationship?
The answer is you would have a loyal ally and all you had to show was kindness or appreciation.

You have the ability to alter your own personality and affect the world around you. Hopefully, your personality will always continue to change for the better; if so, this will alter everyone around you for the best.

Article Source: http://www.articledashboard.com

Paul Jerard, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts, with multiple Black Belts, four martial arts teaching credentials, and was recently inducted into the USA Martial Arts Hall of Fame. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the greater Providence area. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yoga teacher.

www.yoga-teacher-training.org/index.html

As I have mentioned earlier, this will change the lives of people who you come into frequent contact with. Therefore, you must always be kind, trustworthy, and considerate to others. You should make a change in that direction at this very moment.

Why the sudden need for character improvement? It goes hand-in-hand with using power and influence wisely. Remember Lord ActonÂ’s saying: “Power tends to corrupt, and absolute power corrupts absolutely.” The power of your mind has the ability to alter reality. Therefore, this is a power that must be controlled.

How is this possible? Here is an example: If you had two identical twin boys, who havenÂ’t eaten for two days, and you put an apple in front of them; what would they do?

Most likely, they would fight over it, and the winner would eat, most or, all of it. You and I know they should divide it equally, but each of them has really felt starvation, and that is a reality you and I do not feel at the moment. So we are not talking about imagination, but three legitimate points of view, that each becomes our own reality.

Meditation will allow your mind to see multiple points of view, without judgment. If you can see only one point of view, you havenÂ’t meditated long enough. The best leaders, negotiators, and diplomats, know that you have to understand the opposing viewpoint, to move forward, on any issue. There is always justification, on both sides, in any conflict, but true compromise is meeting the opposition in a different reality, than you both started from.

If you had the ability to travel in the space shuttle, your view of earth, from within your space vehicle, would be much different from the person living in poverty, within a refugee camp. You could not see, or feel, that personÂ’s pain, and each of you would have a vivid picture of life on earth.

You can meditate from a mountain top, but once you have seen the full picture, you have an obligation to help mankind, with acts of kindness. Once you have discovered how easy it is to help others, you are no longer struggling with; “who is right and who is wrong.”

Your new reality becomes, “how can I help?”

Article Source: http://www.articledashboard.com

Paul Jerard, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts, with multiple Black Belts, four martial arts teaching credentials, and was recently inducted into the USA Martial Arts Hall of Fame. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the greater Providence area. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yoga teacher.

www.yoga-teacher-training.org/index.html

Meditation is most commonly associated with monks, mystics and other spiritual disciplines. However, you donÂ’t have to be a monk or mystic to enjoy its benefits. And you donÂ’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 isnÂ’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.

There are also many meditation CDs on the market that have been scientifically proven to alter your brainwaves in such a way to help you achieve deep meditation. find out more about these here: Meditation CDs.

In all, meditation is a relatively risk-free practice and its benefits are well worth the effort (or non-effort remember weÂ’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 start now in creating your health and well being…start meditating today!

Article Source: http://www.articledashboard.com

Mark McCoid owns HealingProducts.com, your Meditation and Healing Resource.

Make sure to sign up for our free newsletter “Your True Potential” and get our free report on the Secrets of Brainwaves.

Submitted with Article Distributor.

What happens during meditation

During the practice of TM, the mind and body experience a unique state of restful alertness. As the mind becomes more silent, the body becomes deeply relaxed. At the most settled state of awareness, the mind transcends all mental activity to experience the simplest form of awareness, Transcendental Consciousness. Hundreds of scientific studies have shown that experiencing this state correlates with greater creativity, improved learning, higher IQ, better grades, higher moral reasoning, increased brain wave coherence and improved neurological functioning of the body.

Practicing TM helps develops increased energy, creativity and intelligence. This in turn helps awaken the unlimited potential of the meditator’s mind and body. The result is that those who practice TM enjoy greater health, happiness and success in all aspects of life.

How to meditate

Anyone can learn how to meditate. No special lessons, books or equipment are required. People of all ages, cultures and educational backgrounds can practice TM.

TM is an easy and enjoyable experience that takes only 20 minutes twice a day. You can do it alone or with others in a group. Pick a time and place where you will not be disturbed. Then just sit comfortably with your eyes closed. No effort, no concentration, no special skills nor change of lifestyle are required. Thoughts will enter and leave your mind as you meditate. Attend to them or not as you choose.

People can benefit from TM even if they don’t believe it will work. Try meditating regularly for 20 minutes twice a day and you will start to see results in the form of improvements in your life.

Back in the 1960’s when TM first became popular in the United States, practitioners were known to chant “OM” or another single syllable sound while they meditated. This is no longer considered necessary, though it can be done if desired. Most people now meditate silently.

The benefits of TM

Practitioners of transcendental meditation start noticing positive changes in their lives within a few days or weeks after they start meditating. These benefits include clearer thinking, improved memory, enhanced creativity and sharper intellect. These changes can enable people to achieve more in their work by becoming more creative and effective without having to work harder. Other people have said they feel healthier, more rested and relaxed, and have increased immunity to disease, reduction of aging effects and greater energy and vitality after starting to meditate.

TM can even help in relationships with others. It can help you enjoy closer friendships, become calmer and more self-confident and feel less anxious and stressed out. By radiating this increased harmony and lack of stress to the outside world, TM may even contribute to world peace.

The Maharishi teaches that by practicing Transcendental Meditation regularly, you can choose what you want to be and begin to achieve that goal. Why not try practicing TM now and see how your life improves?

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Jean Feingold is a copywriter for Catalogs.com. Catalogs.com is the Internet’s leading source for print and online catalog shopping – and a growing hub of original content and “how to” information at www.catalogs.com.

This meditation technique is quite different from thje conventional meditation techniques. This technique is actually a contemplation exercise and involves thinking over life. Though people of all age can try this technique, it is basically suitable for people with mature age (I mean 18 & above). The reason is that only those who have lived a certain (substantial) duration of life can reflect back on their past. Very young people who are still in the initial phase of their life are less likely (though not impossible) to analyze their life from the angle which this meditation demands. Nevertheless, this meditation technique is very useful for knowing our true self.

Method:

First read this thought provoking story :-

Once a king called upon all of his wise men and asked them,

” Is there a mantra or suggestion which works in every situation, in every circumstances, in every place and in every time. Something which can help me when none of you is available to advise me. Tell me is there any mantra?”

All wise men got puzzled by King’s question. One answer for all question? Something that works everywhere, in every situation? In every joy every sorrow, every defeat and every victory? They thought and thought. After a lengthy discussion, an old man suggested something which appeal to all of them. They went to king and gave him something written on paper. But the condition was that king was not to see it out of curiosity. Only in extreme danger, when the King finds himself alone and there seems to be no way, only then he’ll have to see it. The King put the papers under his Diamond ring.

After a few days, the neighbors attack the Kingdom. It was a collective surprise attack of King’s enemies. King and his army fought bravely but lost the battle. King had to fled on his horse. The enemies were following him. His horse took him far away in Jungle. He could hear many troops of horses were following him and the noise was coming closer and closer. Suddenly the King found himself standing in the end of the road – that road was not going anywhere. Underneath there was a rocky valley thousand feet deep. If he jumped into it, he would be finishedÂ…and he could not return because it was a small roadÂ…From back the sound of enemy’s horses was approaching fast. King became restless. There seemed to be no way.

Then suddenly he saw the Diamond in his ring shining in the sun, and he remembered the message hidden in the ring. He opened the diamond and read the message. The message was very small but very great.

The message was – ” This too will pass.”

The King read it . Again read it. Suddenly something strike in his mind- Yes ! it too will pass. Only a few days ago, I was enjoying my kingdom. I was the mightiest of all the Kings. Yet today, the Kingdom and all his pleasure have gone. I am here trying to escape from enemies. However when those days of luxuries have gone, this day of danger too will pass. A calm come on his face. He kept standing there. The place where he was standing was full of natural beauty. He had never known that such a beautiful place was also a part of his Kingdom. The revelation of message had a great effect on him. He relaxed and forget about those following him. After a few minute he realized that the noise of the horses and the enemy coming was receding. They moved into some other part of the mountains and were not on that path.

The King was very brave. He reorganized his army and fought again. He defeated the enemy and regain his lost empire. When he returned to his empire after victory, he was received with much fan fare at the door. The whole capital was rejoicing in the victory. Everyone was in a festive mood. Flowers were being thrown on King from every house, from every corner. People were dancing and singing. For a moment King said to himself,” I am one of the bravest and greatest King. It is not easy to defeat me.: With all the reception and celebration he saw an ego emerging in him.

Suddenly the Diamond of his ring flashed in the sunlight and reminded him of the message. He open it and read it again: “This too will pass”

He became silent. His face went through a total change -from the egoist he moved to a state of utter humbleness.

If this too is going to pass, it is not yours.
The defeat was not yours, the victory is not yours.
You are just a watcher. Everything passes by

We are witness of all this. We are the perceiver. Life come and go. Happiness come and go. Sorrow come and go.

Now as you have read this story, just sit silently and evaluate your own life. This too will pass. Think of the moments of joy and victory in your life. Think of the moment of Sorrow and defeat. Are they permanent. They all come and pass away. Life just passes away.

There were friends in past. They all have gone.
There are friends today. They too will go.
There will be new friends tomorrow. They too will go.

There were enemies in past. They have gone.
There may be enemy in present. They too will go.
There will be new enemies tomorrow and……they too will go.

There is nothing permanent in this world. Every thing changes except the law of change. Think over it from your own perspective. You have seen all the changes. You have survived all setbacks , all defeats and all sorrows. All have passed away. If there are problems in the present, they too will pass away. Because nothing remains forever. Joy and sorrow are the two faces of the same coin. They both will pass away. Who are you in reality? Know your real face. Your face is not your true face. It will change with the time. However, there is something in you, which will not change. It will remain unchanged. What is that unchangeable ? It is nothing but your true self.

You are just a witness of change. Experience it, understand it.

Everyday for 10-15 minutes sit in silence. Just think over the sentence, ” This too will pass.” Pondering over your own life will make you realize the true meaning of this sentence. Everything passes yet your real identity remains the same. That real you is your true self. To know that self is true meditation.

Article Source: http://www.articledashboard.com

Eklavya is a simple student of meditation based in India. He provides knowledge of meditation through his website Meditation is Easy (www.meditationiseasy.com). This website provides knowledge of meditation (& various meditation techniques) to general public in a simple and idiot-friendly language ! On this website you can will also learn two super powerful and extremely easy methods of learning deep breathing. (www.meditationiseasy.com/mCorner/aids/Learn_deep_breathing.htm )

Apart from learning 112 Meditation techniques of all times (for all people of all age, you will also find on this website : a useful collection of various tips for stress-free life www.meditationiseasy.com/tips/index.htm) including workplace tips, health tips and Soul tips ! Have a look !

Â…by way of color therapy.. yoga energy balancing techniquesÂ…meditationÂ… and a simple way of making yourself feel better and reenergized even if you donÂ’t really believe in any of the above.

There are seven main chakras (as well as several others) in a line from the base of the spine to the crown of the head and one more newly recognised chakra just above the head which I believe is important. Each one is associated with various areas of physical, emotional and spiritual well-being. When the energy flow in one becomes blocked it can result in certain symptoms and vice versa. By keeping the chakras open and the energy flowing, we can maximise our bodyÂ’s ability to keep well and heal itself.

One way of stimulating energy flow is by a simple visualisation. Each chakra has a colour of the spectrum linked to it. Focus on that colour and imagine that colour light pouring into the chakra and saturating it in pure coloured light, then visualise the chakra as a spinning disc of colour. Take 2 or 3 deep breaths as you do so. You can also repeat a mantra or affirmation to intensify the positive energy you are creating. Work through each chakra (see below for summary) in turn from Root to Crown to rebalance your whole energy level.

So what about the flowers? Whatever you use to visualise the colour would work, paint swatches, coloured stones or crystals, an image in your minds eye, but beautiful photographs of flowers saturated in the pure colour of each chakra can bring some extra flower energy into your life as well.

Flowers raise the vibrational energy around them, which is why they have long been associated with celebrations, brought as presents to new mothers, sick people, loved ones. Weddings and funerals are lavish with them. We are rarely aware of the spiritual connection these days, we just know that flowers cheer people up and make them feel glad. So flower photos as visualisation aids make sense and are beautiful to have around. www.aflowergallery.com has a whole section devoted to chakra flower photos.

There are books written about the chakras going into far more detail than there is space for here, as it is a deep and complex subject, with infinite, individual interpretations, but here is a basic, brief summary of the chakras and their associated areas and colours.

1. Root – Red
Situated at the base of the spine.
Emotional grounding and ones roots. The excretory and reproductive systems and the immune system.
Mantra “I am in touch with the earth, my roots”

2. Sacral – Orange
A hands breadth down from the belly button.
Sexuality, creativity, financial issues, honour and ethics, one to one relationships.
Genital and urinary systems, bladder and prostate.
Mantra “I am a creative, sexual being”

3. Solar Plexus – Yellow
Over the solar plexus at the bottom of the rib cage.
Self-esteem, self-confidence and how you see yourself.
Digestive system, worries and fears, the stress of responsibility.
Mantra “I believe in myself”

4. Heart – Green
Over the heart.
Love, forgiveness, unconditional love. Relationships.
Circulatory and immune systems. Heart and lungs. Loneliness.
Mantra “I can give and receive love”

5. Throat – Blue
Centre of the throat
Communication, self-expression and will power.
Thyroid problems, sore throats, addictions(due to lack of will)
Mantra “I speak my truth”

6. Brow – Indigo
Centre of forehead
Intuition, intellect and mind, inner vision.
Brain and nervous system, eye problems.
Mantra “I see clearly”

7. Crown – Violet
Top of head.
Spiritual awakening, search for meaning. Our relationship to our spirit and God.
Central nervous system, overwhelming fatigue.
Mantra “I believe”

8. Soul star – White/crystal
Directly above the crown, about two handÂ’s breadths from the head
Awareness of ones soul and its connection to the conscious self.
Gives perspective on life and ability to see seemingly random positive or negative events as part of the soulÂ’s journey.
Mantra “I transcend”

This is a personal, simplified interpretation of the chakras. Use it as a stepping stone to finding out more for yourself.

Copyright Kit Heathcock 2005

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Sometime flower photographer, keen observer of the resonances of life and fulltime mother. Born in the UK but now living on a farm in the southern hemisphere. Contributor to the creation and maintenance of www.aflowergallery.com one of the homes of chakra flower art.

“Just close your eyes and count your breaths,” they say. How simple can it be? “Don’t think about anything else though. Just concentrate on your breathing.” Well, anyone who has tried this “simple” meditation knows that it just isn’t that easy.

There are many obstacles to this seemingly effortless task. Our minds tend to wander naturally. If we try to completely focus on anything for more than a few seconds, random thoughts take over. And breathing is boring; let’s face it. How can you concentrate on something so mundane when there are much more interesting things racing around in your head?

A typical session might go like this: I close my eyes, sit comfortably, and begin counting. Inhale one, inhale two, inhale… “Am I doing this right? I guess so, I’m already on… oh three.” Inhale four… “Now, am I supposed to start over at one or just keep going?” Inhale one, inhale two, inhale three, inhale four. “Wow, I’m really getting the hang of this. Oops.” Inhale one, inhale two… “Did I remember to pay the phone bill? I’m sure I did. I’m really good at staying on top of my bills. Not like Susan, she’s always… Darn, I did it again.” Inhale one, inhale two…

The good news is it does get better with practice. The bad news is it can still be a struggle for experienced meditators, especially during busy or turbulent periods in one’s life. Luckily, there is more good news. There are some specific things you can do to help you focus and reduce the frustration in your meditation practice. In this article, I would like to offer three tips to help you with your practice. They are: Observe don’t control, be compassionate, and enjoy yourself.

First, don’t force or try to control your breathing. This is a mistake that a lot of beginners make. Many inexperienced meditators consciously or unconsciously alter their breathing in an effort to focus on it. What results is an exaggerated and often irregular breathing pattern. This can actually inhibit your meditation rather than help it.

What you want to do is just “watch” your breathing. You don’t have to exert any additional effort at all. If you just wait and observe, you will breathe. Then, you can count. Of course, we all know this but many people still find themselves forcing it. If you catch yourself controlling your breaths, just gently remind yourself that it’s not necessary and then wait for the next breath to come naturally.

This brings me to the next tip, compassion. In this case I mean for yourself in your meditation practice. As we’ve been discussing, it’s not an easy thing to do to concentrate on one’s breath. It’s very important not to scold yourself when your mind wanders or you catch yourself controlling your breathing. If you think about it, the time you would spend reprimanding yourself for breaking your focus is just more time away from your meditation. It is best to softly bring yourself back to your practice as soon as you notice you’re wavering. Don’t get down on yourself and start thinking, “I can’t do this. This is never going to work for me.” These negative thoughts do nothing to help your practice and waste valuable time. Be compassionate. Just brush it off and return to your meditation.

Another way to look at these wanderings is to realize that they are an important part of your progression. Meditation is a skill. And like most skills, it requires practice. A baseball player doesn’t step into the batter’s box for the first time and start hitting homeruns. He makes mistakes and corrections, and improves over time. He can then gauge his progress by the reduction of errors. Even after he is an experienced batsman, he will still strike out more often than he would like. But his hits should increase as well.

In your meditation practice, your mind will likely wander more in the beginning. But don’t give up. It will get better. Just like the baseball player, you will realize fewer mistakes over time and you will learn to recover from them more quickly. Sure, you will still have challenges and even slumps from time to time but you will also have more successes.

The final tip I would like to offer is to find enjoyment in your practice. Even though it may be tough at times, daily meditation can greatly enhance your life. Don’t rate yourself and expect to progress or improve to a particular degree or within a particular timeframe. Unlike baseball, mediation is a life-long experience. Remember, this is your time. Let it be your oasis not a chore. No matter what else is going on in your life, your meditation time can be your escape. As a Zen master once said, “It’s just you and your breath and then it’s just your breath.” Breathe in, breathe out, and forget about the world around you. Even when you’re busy or preoccupied with some problem, even if you can only find ten or fifteen minutes to be alone with your breath, enjoy it.

I hope these tips will help you to enhance your meditation experience. They have certainly proved to be invaluable in my own practice over the years. Of course I still struggle from time to time with the very same issues we’ve discussed here. But through observing rather than controlling, being compassionate to myself when I falter, and enjoying my special time alone; I have made my life fuller and happier.

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