Walking Meditation

Walking meditation is a type of dynamic or active meditation, which means meditation in action.Walking meditation is a type of meditation exercise where the meditators slowly walk a set path and observe the entire act of walking with complete awareness of the whole body and each step taken along with maintaining a link with breathing. Walking meditation is a type of dynamic or active meditation, which means meditation in action.

Walking meditation is a type of meditation exercise where the meditators slowly walk a set path and observe the entire act of walking with complete awareness of the whole body and each step taken along with maintaining a link with breathing. It is recommended to choose a fixed walking path that can be circular or quadrangular so that meditators do not have to worry about where they are going and can give complete attention to on the act of walking.

The focus in walking meditation is to become aware and mindful of the entire experience of walking. The several different types of walking meditations are based on the way in which walking meditators meditate.

The most popular and effective walking meditation is where meditators watch all their movements frame by frame and as closely as a camera would capture them. Another way of carrying out a walking meditation is to practice it as a variation of Vipassana Meditation, which was introduced by Gautama Buddha. Walking in Vipassana requires the mediators to pay attention to the contact of each foot as it touches the ground. Other obstacles such as thoughts or traffic faced in the course of meditation are simply to be noticed and observed, and then the mediators can redirect their attention gently to the walk. Walking in Vipassana is similar to sitting Vipassana meditation but the movement is helpful for some and can be a welcome change.

Walking meditation creates awareness among the meditators regarding outside objects such as objects they might trip over or other people that they might walk into. Other external influences such as wind, sun, rain, and the sounds of nature, humans and machines also help increase the awareness of surroundings and the Self. Walking meditation is also more effective as it is easier for most people to be more intensely and more easily aware of their bodies while walking, as compared to sitting.

Meditation provides detailed information on Meditation, Meditation Techniques, Transcendental Meditation, Guided Meditation and more. Meditation is affiliated with Tai Chi Videos.
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Meditation's Ground Zero – Lak Tam

Lak Tam involves more than practicing meditation twenty minutes a day to unwind after work. A commitment of months, perhaps years, of solitary, intense practice is involved. Lak Tam (luk tum) is a Thai phrase used by meditation teachers (Ajahns) to describe a stable semi-Samadhi.

Lak Tam involves more than practicing meditation twenty minutes a day to unwind after work. A commitment of months, perhaps years, of solitary, intense practice is involved. Lak Tam (luk tum) is a Thai phrase used by meditation teachers (Ajahns) to describe a stable semi-Samadhi. Lak Tam is what meditators squirrel themselves away for long periods of time to attain. Lak Tam creates permanent shifts in consciousness that enlightened beings and seekers have experienced throughout the ages, and not only affects the practitioner’s destiny in this lifetime, but in the next world as well. Lak Tam will cut through much of your confusion quickly, but few have the courage, or are willing to take the time, to discover its significance.

Appearances can be deceiving; a meditator looks to be asleep, with nothing happening, but in truth, everything is happening. It is just occurring at deep levels and not apparent to an unrefined mind. A meditator will tell you that the more familiar he or she becomes with Lak Tam, the more interesting it becomes, but the more familiar she become with the world, the more contemptible it becomes.

Let me assure you that if you ever feel inclined to pursue Lak Tam, sincere effort will bring results in many ways. You will find yourself being less confused and angry. Your attitude toward others will be more cooperative and less competitive, and your inclination to attach and cling to harmful things will decrease while there will be less aversion and a natural openness toward things that inspire.

Desires will be less lustful and you will be less conceited. You will become less cynical and skeptical, as your concerns of being lied to vanish, simply because you will see through each lie, leaving you with a feeling of compassion for those who are so confused, insecure, and fearful that they are forced into deception. Your restlessness and sadness will subside as energy levels increase, and as you become more sensitive to unkind acts, you will begin to understand the far-reaching results of those actions, and how they affect you, as well as everybody you touch.

The worries over your failures in the world and concerns over such things as your demise, or separation from family and friends will become less of a burden, and your sorrow will diminish appreciably. Physical and mental pain will largely cease, as your understanding of the common characteristics of existence – impermanence, discontent and no self deepens.

Most Westerners practice meditation to augment their busy lifestyles. Lak Tam is not like that. Lak Tam requires complete devotion for an extended period of time in order to sustain a semi-state of Samadhi. Samadhi is initially attained in sitting meditation, then in walking meditation, and finally 24/7 as a semi-state of Samadhi, as the meditator goes about his or her daily routine. This requires a controlled environment initially, supportive of sustaining a semi-Samadhi constantly.

After sustaining this state for some time, permanent shifts in consciousness occur where the meditator can sustain semi-Samadhi more easily, until eventually they can sustain it at all times, and under any circumstances. Whatever interests their mind is understood directly by deeper understanding and the resulting actions are in harmony with the situation. Then they can re-enter the world, if they prefer, in order to help others or to perform selfless services without the bother of worldly influences affecting them. Attaining Lak Tam sets them free, and they find themselves living in harmony with others and with the earth with no particular intention to do so; it just happens naturally.

They see and understand things as they really are, and they investigate the things that warrant investigation very seriously, which is to realize the most fundamentalt truths, to grasp the impermanent and imperfect nature of the world, and to understand the law of cause and effect. When they act, they act properly, with love and understanding, yet with wisdom. They act harmlessly, and for the good of all. When they speak, it is not harsh, nor false, it is always friendly and warm, and not malicious or slanderous. They speak gently and do not diparage.

They harm no one, nor do they take what is not offerred or earned. No dishonesty, no dependencies or addictions, no sexual misconduct that could hurt others, and not even any one-upmanship or backbiting. They earn their living in a harmless and helpful manner, not causing any discomfort because of their interactions with others.

They have tremendous energy, but not energy to chase after desires, which fuels ambition and aggressiveness, which can turn into violence. Their actions reflect discipline, staightforwardness, and compassion. Their consciousness is clear and unobstructed, with images not forming to replace the realities they cognize. They are, therefore, not confused by the images of the world, and they act accordingly.

Lak Tam is for those who want to go all the way; it is the pinnacle of perfection. The world and its million pleasures are no more than children’s fairytales, compared to the penetrating insight of Lak Tam.

E. Raymond Rock of Fort Myers, Florida is cofounder and principal teacher at the Southwest Florida Insight Center. His twenty-eight years of Lak Tam experience has taken him across four continents, including two stopovers in Thailand where he practiced in the remote northeast forests as an ordained Theravada Buddhist monk. His book, A Year to Enlightenment (Career Press/New Page Books) is now available at major bookstores and online retailers.
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Tai-Chi and Health

Dr. Boon Hung HONG

Specialist General Surgeon Tai-Chi Master C.A.V

It is said that Tai-Chi martial art was created by Master Zhang Sanfeng more than 800 hundred years ago. Master Zhang, a Taoist, was himself an expert Shao-Lin martial art practitioner. Later in life he retired in seclusion in Wu-Dang Mountains. One day he witnessed a fierce fight between a snake and a crane in his backyard. The cunning snake twisted and hissed, avoiding the powerful speedy attacks by the crane's beak. There was no winner in this battle. From this observation Master Zhang discovered the soft side of martial art. Later on he invented Tai-Chi martial art.

From available historical data, it appears that Tai-Chi was first devised by General ChenWanting,a garrison commander in Wen Xian County, Henan Province some 300 years ago in the late Ming and early Qing dynasty. Chen Wanting is regarded as the creator of the Chen style Tai-Chi Chuan. Later on, Yang Luchan (1799 - 1872) of Hebei Province learned the art of Tai-Chi from Chen Chang-Him (1771 - 1853), a descendant of Chen Wanting at Chen Ja-Gou and devised his own Yang style Tai-Chi of today. In 1852 Yang Luchan brought Tai-Chi Chuan with him to Beijing and thereafter it spread rapidly throughout China. Wu Jianquan (1870 - 1942) a follower of Yang Luchan's disciple later created his own Wu style Tai-Chi Chuan. By late Qing dynasty there were five major styles of Tai-Chi Chuan namely - Chen, Yang, Wu, Wo and Soon.

Shao-Lin martial art is characterised by speedy and powerful punching and jerking movements whereas Tai-Chi concentrates more on defensive, calm inner strength. Tai-Chi, Pa Kua and Hin Yi (martial arts) are commonly grouped together as soft styles of martial art.

Tai-Chi martial art consists of a set of floor exercises, pushing hand, Qi-quong (a system of Taoist breathing exercise) and weaponry skills. Its practice is quite different from other types of martial art. It is undeniable that Tai-Chi exercises can improve health. It was claimed that Tai-Chi could cure tuberculosis, arthritis, and various diseases. These statements were made without scientific proof. From physiological and mechanical points of view Tai-Chi exercises can help to improve and regulate the function of various systems in our body in the following ways:-

a) Improving the cardiovascular system.

Tai-Chi floor exercises consist of a set of slow continuous flowing movements. The body posture and balance are maintained throughout the whole set of exercises. Upper limb and lower limb movements are co-ordinated and relaxed. The movements look like flowing water in the river without stopping. There are no sudden jerking movements. This enables the heart to beat at a constant and steady rate which in turn improves the blood circulation to vital organs, encouraging cellular metabolism. The cardiac muscle also receives constant blood flow and oxygen supply, therefore improving its function. Theoretically Tai-Chi is an excellent exercise for sufferers of angina pectoris and those with atherosclerosis.

A recent study in our group at CAV showed that during Tai-Chi exercises the level of urinary catecholamine was lower than in the control group. The blood pressure of the practitioners fell slightly during exercises. Tai-Chi could help to control hypertension (high blood pressure). However, more studies are needed to elaborate on this.

b) Increasing the vital capacity and therefore lung function.

Tai-Chi flow movements are graceful, continuous, relaxed and gentle, like swimming on land. Deep-breathing exercises co-ordinate with limb movements. Diaphragmatic muscles contract and relax in conduction with abdominal muscles. The Chinese description that there is air descending to the pelvic abdomen scientifically is merely part of diaphragmatic breathing with relaxation and strengthening of lower abdominal muscles to accommodate the descending intestines. Tai-Chi adopts the Taoist breathing technique which needs special training and instruction. After prolonged practice the lung's vital capacity will increase which helps to improve lung function. After completion of the whole set of floor exercises one would perspire profusely with a warm feeling in the palms of the hands and soles of the feet. Yet there is no shortness of breath or puffing unlike during other martial arts. This is an excellent exercise for asthmatic and bronchitic patients.

c) Helping the digestive system.

Like swimming, one should not practise Tai-Chi shortly after meals. In Tai-Chi QiGong there is constant diaphragmatic and abdominal muscular contraction and relaxation at a slow pace. Unconsciously it encourages blood circulation to the digestive system. Tai-Chi cannot cure peptic ulcer. It certainly can help to reduce the ulcer pain. During the exercise one must physically concentrate, and the mind needs to be relaxed. This unconsciously reduces excessive gastric acid secretion (cephalic phase of vagal stimulation).

d) Improving lumbar back and central nervous system function.

The ten commandments of Yan Chen-fu (1 883 - 1936), grandson of Master Yan Luchan (1799 - 1872), the. grandmaster of our style of Tai-Chi, were regarded as Tai-Chi secrets in the past. They included: relax lumbar muscles, drop shoulders and elbows, use mind and not force, maintain correct head and neck posture, etc. All this points to the fact that the lumbar back is the power-house of Tai-Chi movements and its internal strength. A good Tai-Chi practitioner should reach the point where externally he is soft as cotton, but internally as tough as steel.

In fighting he behaves like a sharp scalpel in the middle of cotton wool. You will get hurt if you underestimate him. In every Tai- Chi movement the limbs are motivated by the lumbar back which in turn is controlled by the brain. Therefore, the rule is: 'use mind, and not force'. During practice, apart from numerous fine muscular relaxations and contractions the mind and mood remain relaxed and empty. Head and neck posture are maintained. In prolonged practice it helps to strengthen the trapezium muscle of the neck and the erector spinalis muscle of the back. One feels relaxed with a happy and warm inner feeling after Tai-Chi exercise. This exercise certainly could help patients with chronic lower back and neck pain.

10 Tips For Spiritual Growth

by Remez Sasson

Spiritual growth is the process of inner awakening, and becoming conscious our inner being. It means the rising of the consciousness beyond the ordinary existence, and awakening to some Universal truths. It means going beyond the mind and the ego and realizing who you really are.

Spiritual growth is a process of shedding our wrong and unreal conceptions, thoughts, beliefs and ideas, and becoming more and more conscious and aware of our inner being. This process uncovers the inner spirit that is always present, but hidden beyond the ego-personality.

Spiritual growth is of great importance for everyone, not only for people who seek spiritual enlightenment and choose to live in far away or secluded places. Spiritual growth is the basis for a better and more harmonious life for everyone, a life free of tension, fear and anxiety.

Spiritual growth is not a means for escaping from responsibilities, behaving strangely and becoming an impractical person. It is a method of growing and becoming a stronger, happier and more responsible person.

10 tips for spiritual growth:

1. Read spiritual and uplifting books. Think about what you read, and find out how you can use the information in your life.
2. Meditate for at least 15 minutes every day. If you do not know how to meditate, it is easy to find books, websites or teachers who can teach you meditation.
3. Learn to make your mind quiet through concentration exercises and meditation.
4. Acknowledge the fact that you are a spirit with a physical body, not a physical body with a spirit. If you can really accept this idea, it will change your attitude towards many things in your life.
5. Look often into yourself and into your mind, and try to find out what is it that makes you feel conscious and alive.
6. Think positive. If you find yourself thinking negatively, immediately switch to thinking positively. Be in control of what enters your mind. Open the door for the positive and close it for the negative.
7. Develop the happiness habit, by always looking at the bright side of life and endeavoring to be happy. Happiness comes from within. Do not let your outer circumstances decide your happiness for you.
8. Exercise often your will power and decision making ability. This strengthens you and gives you control over your mind.
9. Thank the Universe for everything that you get.
10. Develop tolerance, patience, tact and consideration for others.

Spiritual growth is the birthright of everyone. It is the key to a life of happiness and peace of mind, and the manifesting the enormous power of the inner spirit. This spirit is equally present within the most material person, and within the most spiritual person. The level of the manifestation of spirituality is dependent on how much the inner spirit is close to the surface, and on how much it is covered and hidden, by thoughts, beliefs and negative habits.

6 Tips Meditation

Buddhism/Zen, Meditation, Interconnectedness, Self, Development and Mind.
Learning any new skill takes time to master. Meditation is not exception. Beginners, with any new skill are generally frustrated at their lack of progress or speed of development. Below are a few tips that have helped me progress to deeper, more peaceful sessions.

• Meditation is the result of practice. There is No Thing to look for in meditation.
• Observe what is happening, regardless of the nature. Do not judge, just watch and accept. This is the tool of mindfulness.
• To see the mind working is to allow the understanding of the mind.
• Talking to other minds (not people; there is no ego/self), will better allow you to see your mind. There is a reflective quality in talking to other minds. Seeing how other minds work, allows you to see your mind work, via reflection. The practice of talking to mind, engages many of the Noble Eightfold Path(Right Intent/Right Speech/Right Action).
• Meditation is not just sitting down on a zafu, or chanting. As above, the Eightfold Path(I will expand upon this another time) is applied in all aspects of life, from talking to others, to breathing, to understanding things correctly.
• Do not focus on anger or negative thoughts, accept them and let them be. Focusing on anger/negativity will create a feedback loop growing anger/negativity. The mind, wants to be peaceful and calm. By not focusing on anger and negativity and simply accepting them, the mind will find its own peace and calm. Tranquility, which is the result of a peaceful and calm mind, is the source of happiness

Final pointer on feedback loops; Practice that does not cling to anger or negative feelings/emotions will create a feedback loop of calm and happiness that will be distributed like seeds to all you interact. They will notice your calmness, you will notice their calmness around you, and you will begin to feed of others as a result of your practice.

As Thich Nhat Hanh says, continue to water the seeds of Dharma, and like an experienced gardener, when the right conditions are present, a beautiful flower will grow.

8 Tips to Develop Your Practice

Buddhism/Zen, Meditation and Development.

• The word “water” cannot make you wet.(Alan Watts) Words are the concepts, or the pointers, they are not the actual. Go beyond the words and get wet. A Zen master who raised his hand to point at the moon overhead asked his students: Is this the moon, or the finger pointing at the moon?
• Let your breath become natural, try not to manipulate it. Controlling your breathing is a form of attachment.
• Keep on sitting and developing your Right Effort. Try to develop a sitting routine each day at a certain time. Join a sanga if you can find one. Continual practice is the key to results. Don’t be upset if you can’t make a sitting, but make no excuses.
• No one can walk the path for you. You have to water and feed your own seed so it may blossom.
• When meditating, if you get tired, or reach a point of discomfort, observer it how it is. Tiredness and pain are ego’s way of try keep your flower from blooming. Observe your experience how it how is, with the understanding that it will pass.
• If noise or distractions arise, let them wash over and you. If you attach to distractions, you become stuck. Let them become part of your practice. Remain aware and equanimous to reality as it is, not how you want it to be.
• Refrain from labeling or counting your breath. Breathe naturally without force. Labeling and counting is very easy to start, but hard to stop. Save yourself the problem of trying to stop later, but not starting at all.
• When thoughts or emotion arise in your mind, watch them pass like a cloud through the sky. You are not the cloud, you are the sky. Like the sky, allow all clouds to pass without judgment or attachment. Through the passing of clouds in the sky, develops stillness.

Meditation Kabbalah Style

By: Darnell Istead

Is Kabbalah wisdom? Where can you find it? How can you achieve it?

Kabbalah is the most ancient and most significant wisdom in the history of humans. The wisdom of Kabbalah allows us to achieve a higher level of our personal existence. When you understand your true purpose in life, you are able to achieve limitless possibilities. Only then are you able to experience deep tranquility and perfection.

Kabbalah meditation is evidently able to offer solutions to problems, and creates peace in place of disorder. In addition, Kabbalah meditation can give us the answer to the most-sought after question of our existence, "Who am I?"

Kaballah, when literally translated, means "to receive." Reception is the eminent purpose of Kabbalah. Through Kabbalah meditation we learn how to receive. Further, Kabbalah teaches us that the physical things in life are not important. We learn how to seek the non-physical things in life, and we learn how to obtain them.

The Zohar is an ancient text that serves as the source of Kabbalah wisdom. The Zohar is no ordinary text written with pen and paper. In fact, some historians are persuaded to believe that the Zohar is actually the Holy Grail. The Zohar, a twenty-three volume collection of wisdom, is also known and the "Tree of Life" and is recognized by all religions. This text is the one used to create miracles. It also maintains to end worldly destruction and even death.

The Zohar works essentially like a light bulb. Kabbalah meditation is much like flipping a light switch in our lives. The Zohar in the Kabbalah meditation gives off light on the dark spots in our lives like sickness, sadness, and death as well.

People who are new or who haven't heard about Kabbalah meditation would assume that it is a religion. Without a doubt, Kabbalah is NOT a religion. Rather, Kabbalah meditation is about the light. And the light is not limited to a select few, but it is for everyone in spite of religion and race.

Kabbalists say that this form of meditation answers life's three most critical questions: who we really are, where we came from, and why we are here. Basically, Kabbalah meditation simply provides you with the tools you need to achieve joy, feel a deep sense of accomplishment, and experience life under the Higher Being's Light.

Kabbalah was seen as mysticism in ancient times. People considered it to be too mystical. However, Kabbalah is now thought of as a science -- the science of the soul.

There are several Internet sites that can provide more information and offer online courses on Kabbalah meditation. Visit kabbalah.com to take a thorough tour of the history of Kabbalah. You will also learn about modern Kabbalah meditation practice. While it may seem to have a strong spiritual aspect, Kabbalah is fundamentally the same as other meditation techniques.

Darnell Istead is a regular columnist for several popular web sites like www.uberarticles.com

Meditation Techniques For All Different Environments

By: Scott Byers

Some people have a good sense of focus and concentration. They can control and focus their mind no matter what is happening around them. On the other side, there are some people who will always seem disturbed. Their judgment and quality of work is affected because they can hardly concentrate. These type of people find meditation to be a good aid. During meditation, they can create mental space and achieve a certain degree of enlightenment.

Because people are so individual, meditation has a variety of different effects. Factors such as mood, individuality, and character can affect their meditation results. When a person can not understand himself, his confusion is reflected to his actions. Thus, contemplation is needed to achieve an enlightened consciousness.

The essentials of meditation include a quite space for reflection, a mantra to be recited, and total concentration. Although sitting is considered the best basic form of meditating, there are other ways to achieve the process. After you become familiar with the practice, you can create other forms of meditation. When you have set your mind for meditation, it will be easier to stay well tuned. The spiritual essence and mental awareness can be combined with the mental and physical flow of life.

When meditation becomes part of your normal routine, you will always find time to meditate. It is only natural that you will always be in search of that blissful state only reached during moments of meditation.

What should you do if you can not find an area that is conducive of meditation? Even when your environment doesn't lend itself easily to deep thought, it is possible to focus and concentrate. You can place your mind into the state of meditation by focusing on an area in the room, your own breathing, or a small object. Tricky colors and relaxing music can help achieve meditation and extend such practice beyond the period of meditation.

Athletes, or anyone involved in active pursuits, must be grounded and focus on their skills or tasks. Contact with their higher consciousness can give them more physical ability. One famous female boxer disclosed that because of the violence of her profession, she always meditates and chants. To find internal peace, she formatted her own way of leaving the atmosphere of the gym. She listens to the sound the speed bag makes when she hits it in a certain way. The one way blow has a distinct sound, and it varies with the impact of the glove. Keeping her eyes closed and meditating on the sound of the speed bag was all that was necessary for her to meditate.

If a basketball player employs meditation at the free-throw line, he can transcend the noise of the crowd and the pressure of the play. He can allow himself to enter a loosely meditative state and handle the pressures and stresses that come from around him.

Use creativity when modifying your way of meditation. Step outside of your box, and cause your imagination to work.

If you enjoyed this article and would like to learn more about meditation, then please visit our website www.easymeditationguide.com

What Is Quantum Touch

By: Fred H

The body has inherent healing powers. This is obvious from the fact that when you get scrapes and bruises, you don't do anything and they disappear in a day or two. Since many of us don't pay much attention to the language of the body, it is interesting to know how your body works this minor miracle.

The truth is that your body is capable of healing much more quickly and powerfully than you can imagine. Conventional medicine may be skeptical about the healing powers of the body, but that does not negate the fact that you actually heal yourself and, once you know how to do it, you can heal others as well. The wisdom of the ancient sages is now being revived and its new name is Quantum Touch.


This does not refer to the new age claptrap, but it is actually a real system known as Quantum Touch that is based on the scientific principles of resonance and entrainment. It is, as the name suggests, a healing touch that has a quantum effect since it allows you to use a system of carefully designed breath work and meditation to generate a powerful healing effect.

Quantum touch is now becoming recognized as a valuable healing system, and has been used to cure a number of problems much faster then anyone would ever have believed possible, often allowing a practitioner to produce effects in less then an hours work, that would take conventional medicine months or even years to achieve.

Quantum touch raises your body's energy by using specific patterns of breath combined with meditation. This works on the sub-molecular, or quantum, level to stimulate the natural regenerative capability of your body. Once you experience how it works, you can then extend this to heal others. All you need to do is to bring this high energy state into contact with them.

When you surround yourself with a high vibrational field, and then bring that field into contact with another person, their field is naturally stimulated to raise itself to the same level. This is a well understood scientific principle, known as resonance. Two fields, vibration at different speeds, will naturally come together- usually through the slower rising to match the higher.

Thus simply through contact, you can produce the same high energy healing state in anyone else. This whole process is known as entrainment. When you raise the vibrational level of a specific part of a persons body, for example a part that is inflamed or injured, the higher vibration encourages the bodies natural healing to begin.

However, you must know that it is not you who is healing another person; you are simply creating the situation in which the other person's natural healing power is activated. The truth is that all healing is ultimately self healing.

Considering the popularity of quantum touch, a large number of doctors, including the founding president of the American Holistic Medical Association, have examined it many times and in detail. They have put it through the most stringent of laboratory conditions and found it successful in healing.

The mainstream medical community is beginning to recognize Quantum Touch and has even been included in some university medical courses. It is worth trying; you may well be pleasantly surprised with its wonderful results.

5 Minutes Of Doing Nothing

By: Mary Allen, CPCC, MCC's

As a coach, I work with numerous over-achieving clients, who are super "doers". Yet, amidst all the success, they desire more balance in their lives and are intrigued with the idea of "being" more. BEING meaning...connecting more to yourself...or your soul. Perhaps you, too, desire more balance and more of that divine connection to YOU. The good news is, it’s easy to begin integrating "beingness" into your life. And, every client who has embarked on this exercise has experienced an immediate positive impact.

SOULFUL CHALLENGE:

Take 5 Minutes each day for the next week, and do "nothing". Just spend time BEING. That means, clear away the thoughts, clear away the action and just be. No books, no journaling, no sleeping, NO THINKING. Nothing. Just BE. That’s it. Too simple. Well, yes and no.

Yes, it’s relatively simple to find 5 minutes out of your 24 hours a day to set aside for yourself. Can you do it? Absolutely. The real question is WILL you actually take those 5 minutes for yourself - each day - for a whole week? Deciding to go for it is the easy part. The clients that have taken on this seemingly innocent task tap into a new sense of awareness. At first, clients realize how much "chitter-chatter" is going on inside their brains, and how challenging it is to turn OFF the chatter. Clients also realize how ‘programmed’ they are to do, do, do, and go, go, go. Doing "nothing" may seem more challenging than doing "doing". You may feel this also.

Yet, as you stay with the process, and let go of the "doingness" and just BE, you will begin to experience an array of benefits, including a greater sense of peace, expanded sense of time and personal insight. Taking control of these 5 minutes is the first step in taking control of your life. Soon "beingness" will begin to play a larger role in your life. I don’t want to spoil all the surprises for you.

Sitting Meditation For Peace Of Mind

By: Ilchi Lee

How beneficial it is for your mind and spirit when you meditate for at least 30 minutes a day – seated elegantly with legs crossed, straight lower back, and a peaceful expression on your face. But for most newcomers, meditation means sitting with legs crossed for perhaps only a few minutes, legs aching, shoulders heavy, and spine curved in defeat.

How can we sit both correctly and comfortably? Ilchi Lee, founder of Dahn Yoga and Brain Education, gives a simple answer. He recommends sitting on a thin mat on the floor with your legs half-crossed, one foot pulled firmly next to your body, while your other leg is bent and placed on top of the first. Relax your shoulders and arms, and put both your hands gently on your thighs with your palms facing up.

Slowly rotate your upper body five times to the left and then to the right to naturally position your spine and knees. Hold your head and neck erect. Relax your facial muscles and slowly close your eyes. Check for the correctness of your posture – your spine is straight; the rest of your body is relaxed.

As Ilchi Lee states, “When your sitting posture is correct and comfortable, you can enter more easily into a deep meditation as Ki-energy (life-force) and blood circulation is stimulated in the whole body.”

If your knees are too high off the floor with legs half-crossed, sit on a cushion or on a folded blanket. If you experience lower back pain, use a floor chair. Eventually you will learn to sit comfortably without the help of sitting props. According to Ilchi Lee, “Do not force yourself to hold a perfect posture, as that can cause tension; develop your posture a little bit at a time.”

Sitting postures are difficult to hold properly because of the body’s inflexibility. So before starting the meditation, relax your body with meridian-stretching exercises. Ilchi Lee suggests this method: “Sit with both legs stretched out in front of you, grab your toes with your hands, bend at the waist, pull your body forward, and slowly exhale as you stretch forward.”

You can feel great dignity and confidence as your sitting posture becomes stronger. Ilchi Lee affirms, “You can feel the beauty inside yourself, sitting with your lower body solidly on the floor (Earth), and your upper body stretching upward (Heaven). As a human being, you are the link between the two.”

As Ilchi Lee has observed about the inspirational dimension of meditation, “We are usually unaware of our five senses. We almost never think of our sensory organs as separate from ourselves. Thus, we are tricked into thinking that the phenomena we perceive through our senses are the substance of reality. Sitting in meditation, however, I come to feel my self with sensory organs. My self, with eyes, nose, ears, thoughts and emotions, sits here like this. Who is this I sitting here? I cast my mind toward the distant void of Heaven, far, far off into the distance. I enter into a state of deep, deep peace.”

www.ilchilee.com

Meditation Supports Quit Smoking Programs

By: S.E. Odom

Fortunately, several quit smoking support programs have been set up throughout the country to help smokers fight the withdrawal symptoms. The most common withdrawal symptoms are mood changes, anxiety, depression and frustration. One also tends to be irritable and restless during the initial days.

Both self-help groups and clinics offer the quit smoking support programs. Most of these programs are run by professionals and can be customized to meet your needs. You can either attend an intensive quit smoking support program that runs for a week to fifteen days or enroll yourself for weekly sessions.

The popularity of the quit smoking support programs is mainly due to the extensive counseling that they provide to smokers. They teach you to deal with withdrawal symptoms. They also provide you support and guidance at every step by understanding your problems. You can talk with the counselors even after you have finished the program. This can help prevent a relapse.
Besides counseling, most quit smoking support programs also prescribe nicotine replacement therapy or NRT. Some also suggest medication like Zyban. You can also choose from alternative treatments like hypnosis procedures, acupressure and meditation though these are often not very successful.

The advantage with NRT is that it reduces your craving for nicotine. You can use NRT in the form of gums, patches, sprays and inhalers. Though gums and patches are available over the counter other forms of NRT can be taken only under medical supervision. They reduce your nicotine dependency by releasing a small quantity of nicotine into the body. The dosage can be regulated to control the withdrawal symptoms, and stopped completely once your urge to smoke disappears.

Zyban creates a false feeling of pleasure in the person, a feeling that is similar to the one experienced while smoking. This drug should be taken strictly under medical supervision. It has a few side effects associated with it, and should be avoided by people suffering from heart disease, epilepsy and pregnant women.

Along with medication, the quit smoking support professionals counsel the smokers about the benefits of not smoking. The sessions can be on an individual basis or in the form of group sessions. Sometimes an ex-addict can also share his experiences. Such sessions are extremely motivating because they give the smokers the belief that they can actually quit smoking.

Since the chances of a relapse are very high, most quit smoking support programs have a 24-hour help line service where counselors listen to queries and provide solutions. At the end of a program the smokers are given listening and reading material to reinforce their resolve to quit smoking.

Quit smoking support can also be extended by friends and family members. They can play a big role in keeping their friend or relative occupied. They can also help in preventing relapse by urging the smokers to return to the quit smoking support program if the need arises.

Seven Qigong Practices For Hypertension

By: H. Wei Williams

A large factor contributing to hypertension is stress, and any healthy lifestyle has to include solutions to reducing stress in our lives. Besides getting adequate, regular sleep and rest, there is one other way to reduce mental, emotional and physical stress.

Qigong (a.k.a. chi kung) is an excellent way to reduce stress. One reason is because it provides a physical workout and another reason is that qigong involves yogic meditation — an opportunity to relax mentally and remove ourselves for an hour or two from the daily stresses so prevalent in modern society.

There are many kinds of qigong meditation. The more well-known types include moving meditation such as tai chi chuan. There is also the still type of meditation known as jinggong in Chinese. With still meditation, we can meditate standing up, sitting down and even lying down.

During still meditation, we can focus our mind on yogic breathing, some quiet meditative music, an object for visualization or a mantra. Or we can practice mindfulness, wherein we empty our minds of extraneous thoughts and become passive observers, mindful of everything around us, but not mentally, emotionally or physically involved in any way.

Since a growing number of studies indicate qigong and yogic meditation to be especially beneficial to health, particularly when reducing high blood pressure, we should include at least twenty minutes of qigong still meditation as part of our daily routine.

Most people who have never meditated before think it is difficult to "still the running horses" of our mind and think of nothing. If you are new to qigong meditation, here is a simple exercise you can try out, focusing on your breath.

Find a quiet place where you can meditate undisturbed. Sit cross-legged or on a chair with your vertebrae vertically straight, chin withdrawn slightly to align your head with the rest of your spine.

Relax your shoulders. Relax your chest by letting it slump slightly forward. Close your eyes or keep them partially closed to help remove some of the visual distractions around you.

In qigong we concentrate on generating internal life energy in our body and manipulating it for preventive health, healing and longevity. Rest your tongue against the palate and ridge of your upper teeth. Your tongue acts as a bridge for the energy to flow down from your head to the rest of your torso.

Practice diaphragmatic breathing to maximize your breathing capacity. Inhale slowly and visualize bright golden healing energy entering from the top of your head and flowing down from your head through your palate and your tongue down to the rest of your trunk.

Pause briefly before exhaling slowly and gently as you visualize the energy collecting in a point three inches below your navel. This very important area is known as the lower dantian or Field of Elixir, and is the source of your primordial energy — the intrinsic lifeforce you were born with and which gave you life. Imagine your dantian getting very hot with every breath, filling you with warm healing energy.

Pause briefly again before inhaling and repeating the steps outlined. Focus your mind on the visualization and your slow, deep diaphragmatic breathing. In time, you will find your dantian actually becoming very hot, as you begin generating more and more of this healing energy in your body.

At first, you may only be able to sit for five to ten minutes before becoming too restless and easily distracted. Try to work your way up to a minimum of twenty minutes to half an hour. Regular meditation, in addition to qigong exercise, diet and all the other healthy practices I've mentioned here will help not only to reduce hypertension, but also provide you with vibrant energy, health and well-being.

H. Wei Williams trained intensively in qigong/chi kung and tai chi chuan for health, self-defence and spiritual growth—several hours a day, 365 days a year. Her 30 years of knowledge and teaching experience in martial arts, Chinese medicine, meditation and yogic breathing is reflected in the wide range of topics offered on her website. Visit http://www.chikung-unlimited.com/ to see how qigong/chi kung can meet your individual needs.

The History Of Zen Meditation

By: Editor 123

The history of Zen meditation has its origins in Mahayana Buddhism and Taoism. Some believe that it originated from yogic methods. Buddhism entered China centuries ago via a monk called Bodhidharma who visited China to teach Buddhism and blended with Taoism and its principles and practices were adopted. These practices include vegetarianism, avoiding alcohol, emptiness, etc. Gradually 'Chan' or Zen Buddhism became a major part of Chinese Buddhism and also created a huge body of scriptures, in spite of the fact that the transmission of these principles does not involve words. Zen meditation has also spread to the Americas and Europe and is widely practiced.

There is hardly anyone who has not heard about the history of Zen meditation today, with the concept of Zen so popularly being discussed wherever there is any talk about meditation. Zen or sitting meditation, as it is called, involves sitting in a series of positions and relaxing the body and mind to bare oneself to oneness with nature. As the specific positions are followed, distracting thoughts exit as the heart rate lowers, gentle breathing follows and the individual transcends to the meditative state of reflection. The energy that results from this leads to a connection between the soul, mind and body.

Throughout the history of Zen meditation, the practice is to have your mind in the current moment - there is no contemplation on the past or future. Zen meditation focuses the mind on the thought of the moment, which basically means that you mentally travel to nothingness. Instead you aim for a blank mind that is clear, clean, and calm.

The Sequence Of Steps Involved In A Typical Zen Meditation Practice:

• Become conscious of your inhaled breath and exhaled breath.
• As the breathing gets deeper and slower, focus on them and feel the sense of peace.
• During the inhaled breath focus on the physical body. During the exhaled breath get each part of your body to relax starting with the shoulders and gradually working towards other parts of the body.
• The inhaled breath helps you relax the various parts of the body and the exhaled breath helps you appreciate and empathize with its needs.]
• Next, get your facial muscles to relax one by one and in the process, relay a gentle smile to different parts of your body.
• As you experience oneness with your body, ensure that all the muscles are relaxed.
• Your inhaled breath will make you conscious to the joy of life, the wonders of breathing, seeing and hearing.
• Bring yourself back to focusing on your inhaled and exhaled breath - to the current moment.
• Your posture of sitting at this stage will make you feel in control of yourself, your body, your soul and mind.

The above steps flow into each other through regular practice of Zen meditation.

Za'zen is said to be the core of the Zen meditation process and aims at making a major shift in our attitude towards life. It tries to release the pressure of expectations and develop acceptance and appreciation for what is, and not what is expected. This is the basis from which the history of Zen meditation evolved.

Modern Meditation Exercise

By: Editor 123

Do you feel stressed every time or barely find time to eat your meals and time to relax? Well, the concept of modern meditation has proved bless for all such busy and stressed people who are desperately looking for an immediate solution for dealing their stress level. The ancient practice of modern meditation has been helpful in changing the lifestyles of millions of people around the world.

The concept of modern meditation can be applied anywhere and any time to make you feel balanced and stress free. Simple meditation exercises of modern mediation can be done while you are at home or at office desk, walking on the road or climbing stairs. So, with modern meditation you can feel back on the track of happiness, peace and great relief from stress and burden.

Even scientists have proved that by following modern meditation, you can avert your anxiety, worry and stress to a great extent and actually feel better in life. In addition, it is also found that people who practice modern meditation regularly perform much better than people who don’t practice this concept. So, till if you haven’t tried your hands in modern meditation exercises, better you try it once and see the results.

Exercises Used in Modern MeditationThere are numerous simple exercise which can be used to shed off your tensions and worries in life. The main objective of creating exercising processes is to control your breath and counting your inhales and exhales. Emphasis is also given on concentrating on the rhythm of the surroundings to sharpen your focus positively.

Online Modern Meditation

Internet is the finest way to find applicable modern meditation exercise that will increase your health and the body’s overall productivity. Therefore, it is advised to surf the internet and check the various offerings by different websites to give the most effective results.

Meditation - The Role Of Meditation

By: Franchis

Meditation is a way of contacting the inner energy that powers the natural processes of healing and self-realization. Many cultures preserve some form of ritualistic technique - in one or two cultures dating from thousands of years ago - that promotes change from the normal levels of perception and that may result in feelings of well-being. This is probably why meditation in one form or another is central to the practice of so many of the world's religions.

The word meditation comes from the Latin meditatio, which originally indicated every type of physical or intellectual exercise, then later evolved into the more specific meaning "contemplation."

Eastern spiritual teachings, including meditation, have been adapted and increasingly practiced in Western culture.

The use of Meditation for healing is not new. Meditative techniques are the product of diverse cultures and peoples around the world. It has been rooted in the traditions of the world's great religions. In fact, practically all religious groups practice meditation in one form or another. The value of Meditation to alleviate suffering and promote healing has been known and practiced for thousands of years.

Whereas some traditions are strictly mystical, directed toward a unity with all creation and an infusion with sublime joy, others may be described as more pragmatic, striving instead toward what is simply a state of "being" that includes no aspect of movement or sensation. For some people, especially in the Christian faith, prayer is a form of meditation. What is always involved is time out from the world around and a stilling of the mind.

Although it is possible to learn meditation techniques from a book, it is much better to have a teacher. Failing this, a tape can be helpful. It is usual to start by adopting a comfortable posture in a quiet location and closing your eyes. At first it may be difficult to steer the attention gently away from your racing thoughts without forcing the mind to behave in a set way. The vocal repetition of sounds (a mantra), or a visual object of devotional significance to which the attention may be recalled when necessary, is helpful to some people.

It has been found that meditating effects changel heart rate and respiration, helping to reduce stress. As the thoughts slow and the level of tension in the body drops accordingly, feelings of calm, detachment, peace, and sometime joy begin to fill the mind and spread through the body. Meditation promotes a state of deep relaxation, but also mental alertness and openness. An equilibrium between activity in the rational left side of the brain and the creative right side of the brain is established and there is an overall increase in the brain's range of operation. Benefits reported include decreased anxiety, feelings of anger and aggression, depression, nervousness, and physical tension increased awareness and concentration, mental clarity and resilience, creative intuitive powers, emotional stability and control, and also overall health and well-being.