How Guided Meditation works and creates noise in your mind which is bad for you?

Guided meditation can be a good thing at the same time there is a down side. In this article, we will explore those and see how guided meditation can be productive for your self growth, and when it is a good time to move on. And go on your own path. Let’s take a simple example of learning to walk.

Do you remember how you learned to walk? Well, not really I don’t either. how guided meditation works link

But you and I have seen how a little child learns to walk. The baby crawls first, then they try to stand-up and they fall down so many times in the process.

The good thing: they don’t give up, and eventually they learn to walk. That’s how you and I learned to walk as well. But adults help them as well like holding their hands or gifting them a walker.

So guided meditation is similar it is kind of someone holding your hands or someone gifting you a walker. But you need to remember it’s only temporary. Once guided meditation walks you through the first few days, and it gives you a certain direction you should not use it any more. Why?

Remove the Noise

Guided meditation has noise in it (sound, voice, music etc.) – this is not helpful in settling your mind. Most guided meditation in YouTube is noise.

Don’t get me wrong – you may like them, and I have no problems with that but it can only help you to a certain degree – nothing more than that if you are interested in experiencing the truth (not just knowing it – there is a difference between the two).

But if you’re like most people you would love to do what everyone else is doing, and follow them blindly like a sheep, good luck with that!

But if you want to do what great teachers like Buddha or Yogis do, please continue reading. That’s what I do and I strive every single day in that path.

Let me share with you my story

I learned meditation in India more than thirty years ago and the concept of guided meditation does not exist there. Yes I have met some of the renowned yogis, gurus or teachers in India – only thing which everyone said to me ‘sit quiet long enough’ you’ll find what you’re looking for. After almost 35 years of meditating I know from within it is true!

The concept of guided meditation comes from hypnotherapy. I am not saying it is bad or anything like that but what I am trying to tell you: it is not meditation in real sense. It will not quieten your mind completely.

Yes, it will provide you some relaxation for a while no doubt about that. But that’s the same thing as crawling while learning to walk.

Ask yourself: do you want to crawl all your life?

If you truly want to move forward and want to walk then you have to leave that and start to sit quiet in meditation, which I will teach you in my program and you can learn for free in one week. Use the link in this page to find out more or join above instantly.

Meditation will bring you huge benefits – I don’t know where to even start – but I can tell you few things from my own experience and more than thirty years of meditating and this list is tip of an ice-berg:

Join my free program and I will show you how?

My teachings are not for the faint hearted or for people who are not seeking the truth – Deb Chowdhury.

Meditation is about letting your mind settle down by sitting quiet, nothing else. If someone says anything else they are ignorant or they are lying to you (without knowing what they are talking about).

Interestingly, like you and me Buddha did not have a headphone when he went to the forest nether do the Yogis do. Rather they find a calm and tranquil place and sit quiet, observe their mind, their breath and maybe use a mantra. Why?

Because they do not want noise they want to experience peace. When they reach an advanced stage they don’t even use a mantra because that becomes a noise at that time. Hope you get my point!

When we learned meditation, we were asked to sit quiet, and be quiet for as long as we could minimum was twenty minutes. And we did that even though it was hard to sit quiet for twenty minutes at the beginning and keep our eyes closed.

Things got better with time and practice and the same will happen for you but you have to put in the effort. Don’t expect someone else will do it for you. If you are hungry, you have to eat. There is no short-cut my friend. This is another good article on how crying in meditation releases bottled up stress with no effort.

Take care and see you in the program.

A Guided Meditation to Encourage Deep Breathing

What is Belly Breathing?

With belly breathing, you simply take long, conscious breaths. Ideally you breathe in for a count of three and breathe out for a count of five. Repeating this cycle will trigger the relaxation response—it’s the opposite of the fight-or-flight stress response in that you engage the nervous system to tell your body to relax and your mind to be at ease.

Two Basic Belly Breathing Tips

1. Breathe deeply. When you breathe deeply, your diaphragm at the base of your lungs pushes your belly out. This is belly breathing and is a natural way to breathe—you can see babies doing it.

2. As you exhale, gently press on your belly. As you breathe in, encourage your belly to expand, and as you breathe out, allow your belly to contract. You could even gently push your belly in with your hand when you breathe out to help you to do this, if it doesn’t come naturally to you.

Check Your Stress Levels with This Belly Breathing Practice

 

If the hand on your chest is moving but not your belly, you’re breathing in a shallow way.

  1. Begin by finding a quiet place to sit or lie down. If practicing for the first time, lying down may make it easier for you to understand what barely breathing actually feels like. Remember that belly breathing is a natural way of breathing. If you look at a baby or young child, you’ll see that their belly seems to naturally expand and contract slowly and smoothly as they breathe in and out. 
  2. Once you’re settled and comfortable, place one palm gently around the area of your navel and the other palm on your chest. Continue to breathe normally, and just watch the movements of your hands. Does the hand on your belly move as you breathe in and out? And what about the hand on your chest? Which one moves the most, the hand on your belly or the hand on your chest?
  3. If the hand on your chest is moving but not your belly, you’re breathing in a shallow way. By learning belly breathing, you’re likely to feel more relaxed and have more energy, and your body will be fed with more fresh oxygen 
  4. Keeping your hands on your belly and chest, begin by imagining there’s a balloon in your belly. When you breathe in, you’re inflating that balloon and when you breathe out, that balloon deflates. Now breathe in so that you fill the imaginary balloon in your belly as much as possible. 
  5. Hold your breath for about two seconds. And then breathe out slowly and smoothly as you can, using your mouth as if you’re blowing through a straw. Now let your breath be normal and natural again.
  6. Notice how you feel. That was one belly breath. It was more exaggerated than an actual belly breath, but this technique helps to engage your relaxation response, making you counteract your feelings of stress. Just one breath in this way can help me to find some relaxation when you’re feeling tense, and you can do it at any time, wherever you are.
  7. Now you can experiment with counting as you do belly breath. If you want, on your next breath, breathe deeply and smoothly, expanding your belly as you slowly count to four. One, two, three, four. Hold for a count to one, two.
  8. And now slowly exhale to count six. One, two, three, four, five, six. And now breathe as you normally do. Notice how you feel this time, by extending the amount of time you breathe out compared to breathing in.
  9. Encourage your body to relax and your mind to calm. Your breath has a direct link to the systems in your body that make you feel relaxed. By doing belly breaths you send signals to your body that it is safe for you to feel relaxed and at ease. Your blood pressure goes down, your muscles relax and you can think in a more creative and holistic way. You can enhance the experience by bringing the attitudes of kindfulness into the experience, by really feeling the sensations of your breathing.
  10. Let the warmth of your hand against your belly represent a friendly, caring support. Allow yourself permission to be kind to yourself and not force anything too much. 
  11. Now when you’re ready, try counting four belly breaths in a row. One, two, three, four hold one, two. 
  12. And breathe out. Two, three, four, five, six, rest one, two. Belly breath in. One, two, three, four, hold one, two and breathe out again. Two, three, four, five, six. 
  13. Do the last two belly breaths on your own, using a pace that feels right for you. Notice how you feel now, consider how relaxed you feel. Are you more or less relaxed than when you started? If you’re less relaxed, don’t worry about it too much. You’re just starting to learn this new technique.

Use a few belly breaths any time you feel excessively stressed, to make you feel more calm and relaxed. You can even practice some belly breaths before you begin the meditation, to give you a nice relaxing start. 

This article was adapted from Shamash Alidina. View the original article.

The post A Guided Meditation to Encourage Deep Breathing appeared first on Mindful.

Take Ten Minutes for Self-Care and Listen to a Guided Meditation (You Deserve It!)

Keeping afloat in this fast-paced world means that each day we face challenges—whether it’s finances, family, career, or relationships—and it can be easy to go, go, go! until suddenly we’re running on empty, our self-esteem is plummeting and we feel disconnected or numb.

Consider that when you’re feeling exhausted, uninspired or just plain ‘off’, it may be your mind, body and spirit sending signals  to ‘check in’ with them!

Meditation is the practice of diving deep within yourself to access the wisdom we inherently possess. With guided meditation, you’re effortlessly directed to your subconscious mind to harvest the raw, ingenious ideas that are calling out to be manifested!

There are also fascinating physical benefits to meditation, including:

In February, SWIHA celebrates Self-Care and Self-Love.  We invite you to take ten minutes for yourself and enjoy one (or all!) of these guided meditations our online education team has created:

Soul Date
You’ve got a date with destiny! This uplifting meditation will reaffirm your purpose in the ‘grand plan’ of the divine and help you discover the mystical, magical wisdom of your soul.

Bright Idea
Are you seeking a creative boost? Allow yourself to be guided through this beautiful imagery as you envision yourself tapping in to the pulse of the universe.

Become a Prosperous Receiver
Open your mind and become receptive to the abundance awaiting you! Manifest your best life through visualization and breathing techniques.

I Am Reliable
This meditation is an essential message for any holistic entrepreneur.  Clear the path for success and gain confidence with this soothing reflection on conscious decisions.

Let us know of any ‘Ah-ha!’ moments you experienced during your meditation by getting in touch with our community on Facebook or Instagram!

A Guided Meditation for Virgo Season to Alleviate Anxiety & Restore Well-Being

Tend to your inner garden and tune into the practical magic of Virgo season with a guided meditation to help you stay calm during this mentally active and anxious solar spell.

This year, August 23, 2018, marks the end of the Sun’s four-week tour of razzle-dazzle Leo, as it shifts to by-the-books Virgo until September 22. After a month of hedonism and excess, it’s time to slow down and tune in. As the masterful helper of the horoscope wheel, Virgo is the star sign that teaches us to serve, do impeccable work and prioritize well-being—of ourselves, our loved ones and the planet. But analytical Virgo, which is ruled by mental Mercury, can put us into overthinking overdrive. We invite you to slow down, get grounded and de-stress with this guided meditation for Virgo season.

To help you tap into the savvy, efficient energy of this star sign, we’ve asked our friend Terri Cole—a psychotherapist, meditation expert and awesome Aries—to give you a guided meditation for Virgo season to restore well-being and inspire us to be of service to others.

To get started: Find a quiet, private nook or set up a sacred space in your home. Simply press play, and enter the “Zen Den” with Terri, allowing her soothing voice and words of wisdom to ground you in stillness. Be sure to check back next month for the continuation of this ongoing series for more guided meditations with Terri.

Image via Tumblr

Meet Terri Cole, Astrostyle Meditation Expert

Terri Cole is a licensed psychotherapist, transformation coach, author, speaker and meditation teacher. For almost two decades, Terri has empowered celebrities, professional athletes, and individuals alike through television, radio, her popular TEDx talk (What if FEAR was just a Feeling?), workshops, and a thriving private practice to redesign limiting mental blueprints to create extraordinary lives. Terri’s strategies combine practical psychology, Eastern mindfulness practices, and harnessing the power of intention to create sustainable change. Her wicked “tell it like it is” sense of humor and razor sharp insight combined with deep empathy and understanding gives her a unique ability to reach people and inspire transformation. 

MIDYEAR SALE: 50% off all 2018 Horoscope Guides!
Make the most of your 2018 with The AstroTwins’ 2018 Planetary Planners to guide you through the whole year—your must-have map for love, money, health and more.Get yours now >

The post A Guided Meditation for Virgo Season to Alleviate Anxiety & Restore Well-Being appeared first on Astrostyle: Astrology and Daily, Weekly, Monthly Horoscopes by The AstroTwins.

Empathic Practice in Pensacola offers guided meditation and more

Empathic Practice, located at 801 E. Cervantes St., Ste C, in Pensacola, focuses on helping people find their path to a more balanced life.(Photo: Courtesy of Felipe Muñoz)

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A new year means a new beginning. As we look to the year ahead, we often hear of friends and family members resolving to exercise or eat healthier. While those traditional resolutions are good to make, another aspect of healthy living involves having a sound mind and a balanced life. 

That’s what Felipe Muñoz hopes to bring the people of Pensacola in 2019. 

Empathic Practice, located at 801 E. Cervantes St., Suite C, in Pensacola, focuses on helping people find their path to a more balanced life. 

“We believe in knowing yourself,” Muñoz said. “We believe in knowing your body, and we believe in knowing your mind.”

The idea for Empathic Practice came when Muñoz, a professional creative, started feeling lethargic, scattered and shortsighted. 

“Every day, it was my job to bring feeling, vision and life to ideas,” Muñoz said. “Over the years, I started to see the same problems over and over again. Where was the connection? I started looking for answers.”

Read more about new businesses in our area

It wasn’t until his father-in-law, an anesthesiologist, moved back to Pensacola, that they started talking about medical marijuana and wellness. 

“We realized that he was seeing the same problems with his patients,” Muñoz said. “Lack of focus, hopelessness, misdirected energy. So, we decided to do something different. Not the same that people have been doing with medical marijuana practice, wellness and meditation, but a different approach that merges with a new time when people are ready to be more open-minded and look into a different direction for health answers — within.”

Empathic Practice offers guided meditations at 5:30 p.m. every Wednesday. In addition to the weekly meditations, open seminars will be held periodically to provide information about specific topics. An open seminar to discuss the basics of essential oils will be held at 5:30 p.m. Jan. 15, and an open seminar to discuss the hype about medical marijuana will be held at 5:30 p.m. Jan. 17.
    
“We invite people to come over and understand,” Muñoz said. “We want to clarify those questions and misconceptions that some people may have.”
    
Empathic Practice is open from 10 a.m. to 5 p.m. Tuesday through Saturday. Medical marijuana evaluations are by appointment only. For more information, visit www.empathicpractice.us or call 850-777-3334. 

Fastest Labs opens new Pensacola Franchise 

The Pensacola Chamber of Commerce cut the ribbon on Fastest Labs’ newest franchise in Pensacola on Friday. Fastest Labs, a Texas-based drug testing franchise, is committed to providing quick drug testing results. 
    
Fastest Labs, located at 600 University Office Blvd., Building 8, Suite 8A, provides a wide variety of drug testing services such as urine and saliva drug screens, breath alcohol testing and hair and fingernail drug screens. 

For more information, call 850-929-8884 or visit www.fastestlabs.com/pensacola.

Kalyn Wolfe is a freelance columnist for the News Journal. Send new business tips to pcolanewbiz@gmail.com.   

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How to Perform a Full Moon Release Ritual + FREE Guided Meditation

“Even though you may want to move forward in your life, you may have one foot on the brakes. In order to be free, we must learn how to let go. Release the hurt. Release the fear. Refuse to entertain your old pain. The energy it takes to hang onto the past is holding you back from a new life. What is it you would let go of today?” -Mary Manin Morrissey

Ready to release the drama in your life? Try this Full Moon Release Ritual.

Ever notice how some days you are full of exuberant energy and some days you’re completely drained and lethargic?

We’ve learned there are natural cycles and rhythms of the universe and we even use the stars to calculate our navigation and the changing of the seasons and full moons have a highly charged energy!!

There’s no doubt that if the moon has the power to pull ocean tides, surely it must affect us, humans, too, whose bodies are made mostly of water. Just as the phases of the moon affect the seas, they can also send waves of emotions through us.

Creating rituals at the new and full moons will allow you to tune into your inner world and use the energies available to manifest in the external world. While it might sound woo-woo, it’s not really that “out there” if you consider our ancestors planted, hunted, fished and traveled by the seasons and cycles of the moon.

What is a Lunar cycle?

Each month, over the course of about 28 days, the moon goes from completely invisible to full, then back to invisible again. Think about it – 28 days is also a woman’s period or “moon time”. These two cycles govern creativity and hold the key to manifesting with moon magic.

After realizing these two cycles went hand in hand, I began tracking my own cycles by the moon to see if there was a correlation between my “cray-cray” and the phase of the moon. Turns out, each phase offers us a different level of energy. Lunar energy is feminine based and all about receiving. The new and full moon energies last for a few days before and after the main event, so it’s totally ok to perform your moon rituals during the 3-day phase.

LUNAR CYCLES

New Moon // Make some Moon Magic!

New beginnings, new relationships, new adventures, and positive changes. This is a time of turning inward, tapping into your intuition and setting intentions for what you want to manifest in your life over the next 2 week or 6-month cycle. A great time for evaluating your life and deciding what you want to create or how you want to grow. Natural time of menstruation. Sloooow down and get some rest.

The new moon’s energy is wonderful for visualizing, setting intentions, and gathering energy for the coming work at hand. This time isn’t good for action, but more planning, dreaming and scheming. (Ready to manifest? Try this New Moon Manifesting Ritual.)

Waxing Moon // Pick up the pace.

Growth, learning, creativity, healing, and transformation. As the moon appears to grow, energy builds and the time for action begins. Think of your intention and take strategic steps forward to begin materializing your desires. Action initiates the Law of Attraction. Patience required.

When we have trouble welcoming something new into our lives, an internal shift is needed to create the change we seek. The active waxing moon is a time to notice all the inner obstacles so you can release them at the upcoming full moon.

Full Moon // Ready, Set, Manifest!

The full moon is a time of releasing and receiving. During this time we are letting go of the old so we can grab on to the new intention we manifest at the time of the new moon. Full moons are a time for celebration! Gather with your closest friends and harness the powerful magic of the full moon. Natural time of ovulation.

Waning Moon // Do the work.

Letting go, cleansing, releasing, opening up. When the visible moon starts to darken, it’s a reminder to slow down, relax more and do less.

Now is the time to do some internal work. Journal, meditate and ask your higher self or spirit guides for help working through whatever needs healing.

Balsamic Moon // Sweep + Sleep

Feeling worn out or fed up? Check your calendar because there might just be a Balsamic Moon in the sky which happens three to four days before a New Moon.

As we wind down and complete a month-long lunar cycle, the Balsamic Moon reminds us to clean house. Let go of draining obligations, toxic emotional ties, and anything else that’s gotten more complicated than it’s worth. Go take a nap and pay attention to vivid dreams during this time. Instinct and intuition are high.

HOW TO PERFORM A FULL MOON RELEASE RITUAL:

Supplies: pen, paper, candles, matches, glass bowl Optional: crystals, tarot, sage wands, or oils

Step 1Create a Sacred Space. If you’re not performing this ritual outside, find a serene place to sit and turn on some relaxing music. Place crystals or other special items around you.

Step 2Clear your energy. Light a candle and incense to connect to your senses. Burn sage to clear negative/low energies. Close your eyes and imagine yourself standing under a silver waterfall and allow all negative energies to be washed away.

Step 3Become Present. Become fully present in your body by bringing awareness to your breath and sending each breath into the body from the top of the head to the tip of the toes. Notice any tensions and allow them to relax with each breath you take.

Step 4 Declare it. Write on the piece of paper what you intend to release from your life. What limiting beliefs do you want to be free from? What relationships or job are no longer serving you? What emotions need to be healed and forgiven?

Step 5 Seal it. Sign and date the paper when you’re finished and ready to release.

Step 6 Let go. Breathe deep into your heart and declare “I now release  ________. And so it is” Let the universe handle it from here.

Now for the FUN stuff! Hold one corner of the paper over the candle allowing the flame to burn away what you are releasing. Watch the smoke release your intention to the Universe.

If your piece of paper struggles to light or burn, please consider if you are really ready to let this go! Only when you are truly willing to let go will the page burn – the faster the flames, the more willing you are to let it go.

Step 7 Forgive it. Sit in silence for a moment to integrate the feelings of a new lighter energy. End with forgiveness and gratitude. Let all the negativity you have toward these problems drain away by forgiving the situation or person who wronged you (even if it’s you!) and thank yourself and the Universe for taking care of this situation on your behalf.

BONUS! Reward yourself by taking a hot Epsom salt bath or give yourself a massage with essential oils to honor the physical and emotional release you’ve just experienced.

Essential oils for the Full Moon:

THINGS TO RELEASE

Fear of change || Grief || Shame || Releasing a job || Ending a relationship and the energy attached to it || Belief that you’re not good enough || Comparing yourself to others || FOMO || Worrying about money || Clinging onto things || Fear of success || Letting go of the need for approval from others || Fear of criticism and judgement || Old beliefs that are no longer serving you || Forceful energy || Searching externally for answers rather than going within || Resisting Divine Will

DOWNLOAD YOUR FREE FULL MOON RELEASE GUIDED MEDITATION

Smudging cleanses and rejuvenates your energy and even your crystals. Sage smoke changes the ionic composition of the air, and can have a direct effect on reducing your stress response…

Are you ready to eliminate the extra stress, clutter, and negative energy in your life? This guidebook is for you if you’re ready to make your life more simple but don’t know where to start. Download this FREE PDF Guidebook to learn how to eliminate the clutter + crap + chemicals in your life that are weighing you down.…

Hi Brittany, I discovered your ritual while searching for a full moon ritual for the Capricorn full moon that we are in right now. My job ended a few days ago, which I needed to end because the dynamic with my Capricorn boss and the environment was toxic. A new job that I really wanted and thought I would get also fell through because I was overqualified. I am flying without a safety net and it feels very uncomfortable, however, I am using your ritual release my “baggage” before I can move forward. Finding your site was very timely and your meditation was balm for the soul. Thank you.

Hey Sparkle Toes 🙂 🙂 So glad you found this page in divine timing. Sounds like the changes you’ve been asking for on the inside are starting to reflect on the outside. So proud of you for committing to change! xo

Dear Brittany, thank you for the beautiful article. One question: I felt good during the whole”ritual” but, when I burned the paper, the flame unexpectedly grew faster and, even if the papar was burning in a safe bowl, I wasn’t feeling too safe as I was in a room, rather than outside.

So I just decided to open a bit the window to let the wind just calm the fire. Buy as there was a too strong wind that day, this turned the fire completely off. And it left me a weird and incomplete feeling.

Also after that I could take a moment of silence, but still I felt as if something rushed me. Generally I’m feeling better since the ritual, but still there is something missing… Would you suggest me to repeat the same ritual with the same purpose I released last time?

Thank you!

Hello N. Thanks for sharing your feedback! If you feel like this ritual is incomplete, I definitely recommend restarting when you feel ready. Sounds like you have some energy to burn!! Best wishes and BE SAFE!

Hii! Thank you out for the answer. But but: this means I have to do it again on a full moon night?

Hi! Actually no, you can perform this ritual anytime you have something to release. However, the full moon is a powerful time to do this release process – it isn’t totally necessary. You can release ANYTIME! 🙂

Melanie says:

Thank you so much for this Brittney! Your positivity is such a light in this world. I am so excited to use this tomorrow for the full moon!

I’m so glad we’ve crossed paths! Thanks for trying out my Full Moon Ritual! xo Be sure to join my private Facebook group #SHINETRIBE Sisterhood to join in on LIVE moon rituals! 🙂

brittneycarmichael.com/join

I would like to know what the purpose of burning sweet grass is after smudging with sage… I was told that no entities like it good or bad.. Ty in advance for your time and co consideration

Great question. I love hearing of all natural remedies. I Googled the use of sweetgrass and smudging and found this interesting article:

“Many Native tribes in North America use sweetgrass in prayer, smudging or purifying ceremonies and consider it a sacred plant. It is usually braided, dried, and burned. Sweetgrass braids smolder and doesn’t produce an open flame when burned. Just as the sweet scent of this natural grass is attractive and pleasing to people, so is it attractive to good spirits. Sweetgrass is often burned at the beginning of a prayer or ceremony to attract positive energies.”

I have tried to download the full moon meditation and every time I put in my email address it does not go through. I would love to listen to your meditations, in the past they are really wonderful =)

I thank you also Brittany. I am very interested in the stars and energies so i will definitely try this tonight. I would love to learn more!!

Thanks and Aloha! You look like my twin sister if I were 20 years younger!
Love the purple in the blond…

Thank you for sharing :)! I printed this out and can’t wait to celebrate tonight.

I’m definitely cleansing some negative energy out the house for the moon. I’ve done it a couple times already this month but a thorough one is needed ❤️

Loving the blog btw!

Thank you Brittney for sharing this beautiful ritual! I loooooove the moon and it’s energy! Thanks again!

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A Guided Meditation to Label Difficult Emotions

“Name it and you tame it.” Naming or labeling difficult emotions helps us disentangle, or “unstick,” from them. Research shows that when we label difficult emotions, the amygdala—a brain structure that registers danger—becomes less active and is less likely to trigger a stress reaction in the body. When we gently say, “This is anger” or “Fear is arising,” we usually feel some emotional freedom—there is some space around the feeling. Instead of being lost in the emotion, we can recognize that we are having the emotion and therefore have more choice of how to respond.

“Naming a difficult emotion helps us not get lost in it”

 
  1. Find your seat. Start by finding a comfortable quiet place to sit in a dignified posture, which is relaxed but upright, tranquil, and alert. Close your eyes fully or partially. Take a few deep breaths to allow your body to relax.
  2. Shift attention to sensations in the body. Bring your awareness to your body by noticing your posture. Feel the world of sensation occurring within your body at this very moment.
  3. Notice your breathing. Now place your hand on your heart and begin to feel your breathing: the out-breath and the in-breath. If it’s easier, just focus on one, and rest, waiting for the next breath. Do this for another minute, and if along the way you’d like to let your hand slowly fall to your lap, feel free to do so.
  4. When you get distracted, come back to the breath. When you notice your mind has wandered, as it always does, gently come back to your breath as a touchpoint again.
  5. As you continue mindfulness of breathing, notice what emotions begin to surface. Shift your attention from your breath and ask yourself: What am I feeling? What emotions are my feeling, right here right now? If you sat down for this exercise without any strong emotions, perhaps you’re feeling contentment. Or perhaps you’re curious, or maybe there’s another emotion inside such as longing or yearning, or perhaps sadness or joy, worry, perhaps a sense of urgency. Maybe loneliness. Or maybe you’re bursting with pride or feeling lost or envy. Maybe you’re having a lot of feelings.
  6. Label the most prominent emotion or emotions. Try to identify the strongest feeling that you’re having and give it a name quietly in the midst of your feelings and kind of using your body as an antenna, perhaps only picking up faint signals. Faint signals that first let yourself be aware what emotions are percolating in your body. And when you have an emotion and you have a name for it, have a label for it, then repeat that name three times in a kind, and gentle voice. For example, worry, worry, worry, joy, joy, joy. Return to your breath, feel your breath. And now go back and forth between your breath and your emotions in a relaxed way.
  7. Continue to shift between the breath and the emotion you are holding. So when you feel the emotion, label it and then return to your breath. If you feel overwhelmed by the emotion or it’s very disturbing, then just stay with your breath until you feel better.
  8. Open your eyes. Slowly open your eyes if they have been closed.

As you go about your day, know that you can always find refuge in your breathing and most emotions can be made more workable by labeling them.

Excerpt adapted from The Mindful Self-Compassion Workbook by Kristin Neff and Chris Germer. 

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‘F*ck That’ – Hilarious Guided Meditation For Realists That Actually Works! (Video)

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Sometimes we just have to turn away from all the bullshit, and spend some quiet time alone with ourselves.

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If you have difficulty with this, then you’re in luck, because the video below will help you embody the esoteric art of not giving a f*ck. But let me warn you, there are a lot of cuss words in this short meditation, so if you’re someone that is sensitive to these types of things then maybe you shouldn’t watch it.

“If you find your mind wandering to other thoughts, don’t let it concern you. Just acknowledge that all that shit is f*cking bullshit.”

This video will help you achieve some much needed balance through humor and fun, by reminding you to take things lightly and accept the fact that shit happens sometimes in life, but it’s not the end of the world. It’ll make you feel relaxed by helping you laugh away your problems. The humorous way in which the video addresses daily troubles — as nothing but bullshit — will make you realize that it’s really not so overwhelming after all. The bullshit pessimism around you will take a quick exit with this brilliant meditation.

Of course, we are all bothered by something, be it work, personal responsibilities, troubles, physical problems, etc. but we often carry them with us day after day without stopping to take a break and relax for a while. And if you don’t figure out an intelligent way to vent out your stress, then you’ll soon be bogged down by it. So it’s important to channel your emotions in such a way that you can relax yourself.

Jason Headley made this video keeping in mind people are often unable to concentrate on anything for too long given how chaotic our society can be. Hence he made it quirky, straightforward, short, and to the point. It shouldn’t be too difficult to watch, even for people with short attention spans.

All you need to do is put your work aside for a moment, find a comfortable position to sit in, put your phone on silent, shut your eyes, relax, take some nice calm and soothing breaths, and then in your head simply tell the world to f*ck off for a moment, while you do what’s best for you.

For anyone looking for a more comprehensive step by step guide on how to deal with the bullshit in life, and become the best version of themselves, check out this blog I wrote HERE.

Enjoy!



H/T Educate Inspire Change

Written by Gavin Nascimento, Founder Of aNewKindofHuman.com

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All my work is open source and I encourage it to be reproduced. I only ask that you give me credit, and include my social media profiles as listed in the EXACT FORMAT above, in an effort to help me build a formidable following of people truly intent on learning and creating positive change. If you are not willing to do that, you are NOT permitted to use my work.

My philosophy in life is very simple; “Do no harm but take no shit”. My religion is kindness and integrity; my God is Truth, and my purpose is to help create positive change. I am here to help my readers improve themselves physically, mentally and spiritually, which is why I created aNewKindOfHuman.com

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Alan Watts Presents a 15-Minute Guided Meditation: A Time-Tested Way to Stop Thinking About Thinking

The concept of emptinessshūnyatā—in Mahayana Buddhism is perhaps a subject best avoided in casual conversation. It so vexes everyone not least because of issues of translation: “emptiness,” many scholars think, hardly suffices as a substitute. In English it has a more distinctly nihilist flavor than was intended. Yet emptiness is so indispensable that it can hardly go unmentioned when the practice and purpose of meditation come up in Buddhist thought.

Leave it to Zen to put things in such succinct and down-to-earth ways: the practice of meditation is to develop “’no mind,’” says Suzuki Roshi. It is to have “no gaining idea.” The reason is to have no reason. But from the same point of view, there is a point: “the point we should make clear in our practice,” the Zen master tells us: we should “put more emphasis on big mind rather than small mind.”


If you need more clarification, you might turn to another Zen popularizer who also began to draw audiences in California in the 50s: Alan Watts. Watts came to San Francisco not with a lifetime of monastic training in Japan, but through his training as an academic, Episcopal priest, and Zen enthusiast in Britain. He is wordier, less poetic, and more essayistic in his delivery, but in discussing the purpose of meditation, you will find him saying the very same things as the Zen masters:

Meditation is the discovery that the point of life is always arrived at in the immediate moment. And therefore, if you meditate for an ulterior motive — that is to say, to improve your mind, to improve your character, to be more efficient in life — you’ve got your eye on the future and you are not meditating!

As for Suzuki’s “big mind,” Watts has his own version: “The art of meditation is a way of getting into touch with reality… our basic inseparability from the whole universe.” These are not necessarily synonyms for “emptiness,” but the idea of having no idea maybe comes close to summarizing the concept. “Not knowing,” as the koan says, “is most intimate.”

Maybe it’s hair-splitting and belabors the comparison, but Suzuki Roshi did not talk about meditation as a way to stop all thinking. This is futile, he would argue. Watts seems to suggest otherwise when he says that “we become interiorally silent and cease from the interminable chatter that goes on inside our skulls. Because you see, most of us think compulsively all the time.” Most honest people will tell you they think compulsively during meditation as well. But in his guided meditation above, Watts acknowledges just this fact.

Indeed, his matter-of-fact way of recognizing the ever-presence of thought is what makes the instructions he gives so useful, even if they are also, ultimately, pointless. Hear the original fifteen minute guided meditation at the top of the post and an edit, with some, maybe distracting, background music, just above. To let thinking recede into the background, we must engage our other senses, letting every sound and sensation come and go and the autonomous nervous system take over.

How to let go of thinking about thinking? Let Watts guide you in an exercise and see what happens. Then listen to Suzuki Roshi describe the Buddhist philosophy of emptiness. As far as meditation, or “zazen practice,” goes, he says, our zazen practice is based on… the teaching of shūnyatā or emptiness,” which is not an idea but an experience of “letting go of fixed ideas,” writes another Zen master who brought his practice to the U.S., “in order to go beyond them.”

Josh Jones is a writer and musician based in Durham, NC. Follow him at @jdmagness

Alan Watts Presents a 15-Minute Guided Meditation: A Time-Tested Way to Stop Thinking About Thinking is a post from: Open Culture. Follow us on Facebook, Twitter, and Google Plus, or get our Daily Email. And don’t miss our big collections of Free Online Courses, Free Online Movies, Free eBooksFree Audio Books, Free Foreign Language Lessons, and MOOCs.

6 Guided Meditation Videos to Heal Your Soul

“Meditation can help us embrace our worries, our fear, our anger; and that is very healing. We let our own natural capacity of healing do the work.” ~ Thich Nhat Hanh

We all know the myriad benefits of meditation on the mind, body and soul. Research has shown that meditation not only changes the structure of the brain, but also helps fight diseases.

I thought of listing six guided meditation videos that will take you in a deep meditative, relaxing state. Leave all your worries behind, find a comfortable place and go on a journey to the inner landscapes of your mind. This is just a short list to get you started, find those that resonate with you.

1) 8 Hour Deep Sleep Music: Delta Waves, Sleep Meditation

This would be a great video to start with. If you are struggling to get sleep, listen to the tunes in this video. I found it extremely relaxing and calming.

2) Blissful Deep Relaxation

So often, we struggle to start meditating; either procrastinating or figuring out the right or the wrong way of meditation. I am sure you are not the only one to feel this way.

There is no right or wrong way of meditation; whatever works for you is the right way.

The key is the willingness and effort to find quiet time, and disconnecting from modern day distractions. But there are some common ways to get started, as mentioned in this article – A Layman’s Guide to Mindful Meditation

3) Tibetan Healing Sounds – Singing Bowl Meditation

The vibratory sound of musical instruments evoke deep sense of relaxation. Like the Tibetan Singing Bowls – used for centuries for healing and meditation purposes. The sound of singing bowls facilitates opening of inner doorways, and restores the normal frequencies of diseased and out-of-harmony parts of the body, mind and soul.

4) Jon Kabat Zinn Body Scan Meditation

The next video is guided meditation from Jon Kabat-Zinn, who has played a huge role in the scientific exploration of the benefits of mindfulness in daily life. This one focuses on entering deeper states of physical and mental relaxation.

Don’t try hard to relax, become aware in each passing moment and accepting what is happening in your inner self. Take a long, slow deep breath in, hold it for a few seconds, and breathe out slowly. As you navigate deeper through your mind, feel the sensations in different parts of your body, give it healing if need be.

5) Meditation Music: Amazing Brain Sound, Dopamine Booster

Positive tune to alter your mood and boost the release of dopamine in the brain. Dopamine is a neurotransmitter that helps control the brain’s pleasure centers, makes you feel good and boost self confidence.

6) Extremely Powerful Third Eye Opening Binaural Beat Meditation

This meditation video uses very specific binaural beat frequencies that opens your Third Eye.

Binaural beats is a series of tones and sounds that physically affect our brain wave states. The binaural beats used in this video start out at a low frequency usually associated with meditation, astral projection and accelerated learning. The frequencies increase gradually to those associated with Third Eye opening, love, beauty, sensuality and harmony. (It is recommended to use headphones)

“Meditation is really very simple. We complicate it. We weave a web of ideas round it, what it is and what it is not. But it is none of these things. Because it is so very simple it escapes us, because our minds are so complicated, so time-worn and time-based. And this mind dictates the activity of the heart, and then the trouble begins. But meditation comes naturally, with extraordinary ease, when you walk on the sand or look out of your window or see those marvelous hills burnt by last summer’s sun.” ~ Jiddu Krishnamurti

Hope this short selection of guided meditation videos has inspired you to get started or helped you on your journey. Remember there are many ways up the mountain, the path you choose for yourself is the one that resonates with your heart. Find what works for you, and ignore the rest.

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