Project Meditation https://www.project-meditation.org Home of LifeFlow Audio Technology Mon, 11 Dec 2017 15:55:18 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.1 Should You Take a Class to Learn Meditation? https://www.project-meditation.org/take-class-learn-meditation/ https://www.project-meditation.org/take-class-learn-meditation/#respond Thu, 07 Dec 2017 17:29:11 +0000 https://www.project-meditation.org/?p=9711 For those who don't like the idea of enrolling in a meditation class, be assured, there are many, many meditation programs out there.

Just like with a physical meditation class, it’s a good idea to try out a few (most have sample downloads) different ones.

You'll find that each home study class can vary in style and intention.

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Question:

In order to learn how to meditate, should you take a meditation class?

Answer:

Without a doubt, if you wish to learn this way. Though there are other successful means of learning to meditate.

Instruction in traditional meditation techniques can be extremely valuable as many beginners struggle with simply getting control of their wandering minds.

This alone can be a challenging exercise in frustration, that often leaves a new meditator wondering if they’re doing it right.

Because some traditional meditation practices require a little more focus than others, many people quit before fully mastering the technique, let alone practicing it and thus miss out on the truly rewarding benefits of meditation.

This is where a meditation class would prove invaluable as you would benefit from the encouragement of a teacher and a group that you would feel accountable to.

meditation class

For those who do like the idea of enrolling in a meditation class, be assured, classes come in a huge variety of styles and intentions so the only way to discover which one is best for you, is to try them!

Most teachers of meditation are more than happy (often encourage you) for you sit in during a class absolutely free of charge, to give you an idea of what you’ll be enrolling in.

Below are just a few key points to keep in mind before committing yourself to any meditation class:

  • What is your intention with meditation?

It’s important for you to get clear on WHY you want to meditate so that you can find a class that suits you and your lifestyle.

  • Where to begin?

Inquire about the meditation class level. Is it geared toward beginners? Advanced meditators? Everyone? Is the instructor going to enhance your meditation skills, or simply guide you through a relaxing visualization?

  • What goes on?

Do the activities during the meditation class complement your intention and needs? For example, do you want guided meditation for relaxation, but the class offers instruction in transcending thought?

  • Religion/spirituality:

Is the class affiliated with a particular religious practice and is this what you’re looking for? There are religious meditation classes, spiritual meditation classes and secular meditation classes. Find the one that ‘speaks’ to you.

meditation class positions

  • Physical comfort:

This is very important. It’s hard to meditate if you’re intensely uncomfortable, for example, if you have bad knees and the teacher insists everyone sit on the ground cross-legged or in Lotus, you will probably not enjoy the class at all.

  • Silent, or guided?

Is the teacher talking most of the time, or do they offer simple instructions at the beginning, with the remainder of the class held in silence? Some people don’t enjoy being guided through meditation and some do. Some people like to chant as a group, and some feel uncomfortable doing that. Be true to what you prefer!

  • Progress:

Do not believe any teacher who will tell you that you will experience instant results. Sure, you may become “instantly” more relaxed but true lasting results do take time and of course commitment!

  • The teacher’s vibe:

Do you enjoy the sound of their voice and speaking style, if it’s a guided meditation class? Do you resonate with their approach?
Do you feel genuinely welcomed, nurtured and is the teacher confident in their knowledge and skills?
Do they ‘speak down’ to you using words and phrases that you don’t understand, or do they take the time to explain everything? Do not force yourself into working with a teacher you don’t instinctively feel at ease with, even if they’re the only teacher in town. At that point it’s far better to use a home study product (and if you really want to practice with others, invite a few friends to join you!).

Do you actually enjoy sitting in silence with others? Some find it comforting, while others can find it most uncomfortable, even irritating.
Check the reviews of the meditation class you’re looking at! Have others had a positive experience?

Discover How To Swap Negativity for Happiness

with our Free 8-minute Deep Meditation

Try It For Yourself Now – Click Here

For those who don’t like the idea of enrolling in a meditation class, be assured, there are many, many meditation programs out there.

Just like with a physical meditation class, it’s a good idea to try out a few (most have sample downloads) different ones.

You’ll find that each home study class can vary in style and intention.

Some may be guided meditations; some only have meditation music; some are strictly products with little or no instruction, while others are products complete with a comprehensive meditation course. Then there are whole brain synchronization programs like Lifeflow Audio Technology, designed to actually speed up the process (hence benefits) of meditation.

Again, do your homework before investing. For home study, here are a few tips to help you:

Make sure you have a quiet, comfortable place to meditate. It can be any corner of your home. You don’t need a dedicated meditation space but it should be free of distractions (including pets).
Amend the practice to suit your needs and preferences. If you can’t sit in Lotus, don’t! There is nothing wrong with meditating while sitting on the sofa.

the most comfortable home study meditation class positions

If you don’t want to hold your hands in a Sanskrit mudra, don’t!

You won’t be “less than” spiritual or “less than” enlightened if you simply sit comfortably. While there’s something to be said for the physical discipline of certain types of meditation, it’s just not realistic to expect most people to want to be uncomfortable in their practice – they simply won’t do it!

Be very honest with yourself about your intentions for meditation and choose a product or program that is aligned with what you want.

Meditation is the ultimate journey within – so there’s truly no “wrong” way to meditate, despite what some teachers may tell you.

There are many, many different intentions and different styles, and not all will appeal to you. That’s okay!

Explore each type of meditation class and/or online products/programs and choose one or several you like.

Then simply start with one and take your time doing this, so that you find the “best way into yourself,” for you!

Free 8 Minute Deep Meditation

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Is The Pursuit of Happiness Preventing You From Being Happy https://www.project-meditation.org/is-the-pursuit-of-happiness-preventing-you-from-being-happy/ https://www.project-meditation.org/is-the-pursuit-of-happiness-preventing-you-from-being-happy/#respond Wed, 06 Dec 2017 12:16:35 +0000 https://www.project-meditation.org/?p=9713 It’s true that we are all in the pursuit of happiness but how do you personally define ‘happiness’? Research often defines a happy person as someone who regularly experiences positive emotional feelings (joyfulness and enthusiasm being very common) as opposed to regular feelings of anxiety, resentment and sadness. Guillaume Apollinaire graciously reminds us: “Now and […]

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It’s true that we are all in the pursuit of happiness but how do you personally define ‘happiness’?

Research often defines a happy person as someone who regularly experiences positive emotional feelings (joyfulness and enthusiasm being very common) as opposed to regular feelings of anxiety, resentment and sadness.

Guillaume Apollinaire graciously reminds us:

“Now and then it’s good to pause in our pursuit of happiness and just be happy.”

Appreciation in it’s simplest form is also said to be a repetitive feeling experienced in a happy person.

Let’s be clear however that those successful in the pursuit of happiness do also experience those more negative human feelings of despair at times. Nobody’s immune to the stressors of life. The significant difference however between those who frequently enjoy moments of happiness and those who don’t, might be that they process negative emotions quite differently.

“Happiness is when what you think, what you say, and what you do are in harmony”.  ~  Mahatma Gandhi

Today we would like to share with you ‘a powerful exercise’ that will help you in your own pursuit of happiness.

This exercise, whenever practiced, will show you how to make choices based on love instead of fear.

Here goes:

  • Think back to a time when you felt very angry. So angry, that you felt consumed by the emotion itself.

Really take yourself back to the intense feelings evoked within your body.  As you remember those feelings of anger, don’t give in to the desire to rehash the past. Just allow yourself the experience of your physical reaction to the memory.

  • Now think back to a time when you felt very sad.

Again, don’t let yourself dig too deeply into your memories; just allow yourself the experience of the feelings of sadness felt in the body.

Did you know that these feelings felt are actually electrochemical reactions to the thoughts you think and every emotion is expressed with a different chemical cocktail.

a cocktail of emotions can be found in the pursuit of happinessSome of those chemicals motivate you to action, like the stress hormones adrenaline and cortisol. Others signal a “rest and digest” period of tranquility.

Every single chemical reaction is valuable. The problem however are the stress hormones: these are meant to prepare you for physical action (fight or run away) and if they are not released through physical exercise or other means, they build up in the system and cause BIG problems.

What’s worse, the brain simply cannot distinguish between an emotional danger (“she’s going to leave me!” or “I’m going to go bankrupt!”) and a physical danger.

Either way, the same chemical cocktail is released, with the intent of helping you outrun or outfight your problem – except that in the case of emotional problems, you can’t run or fight.

The chemical cocktail released when you’re depressed is also a self-preservation mechanism. You need to heal from emotional trauma just as you would from physical trauma, so depression causes you to slow down and become far less active, so that you can heal.

However, here again, if those chemicals build up in the system, whether you like it or not, they change the balance of your brain chemistry and make it difficult to come out of depression.

The only neurochemicals you really can’t get enough of and should encourage whenever and wherever possible are the ones associated with happiness: oxytocin, serotonin, endorphins and dopamine. Practicing mindfulness or indeed any chosen meditation technique (whether mantra, focus of the breath etc) regularly is the very best promoter of these happy hormones. It’s natural, successful and highly addictive!

Also, when you think, happy, positive and loving thoughts, your brain releases these chemicals into your system.

And what happens? You feel as light as air; energized; motivated; strong; confident; exuberant; joyful; gregarious; generous; and your perseverance and motivation are through the roof.

Swap Negativity for Happiness

with our free 8-minute Deep Meditation
Try It For Yourself Now – Click Here

You might have noticed that when you’re angry, your instinctive reaction is to lash out and fight back (verbally or otherwise).

Or when you’ve felt depressed, you just wanted to curl up in a ball and hide away or simply sleep the day away.

But happy?

Wow, happy… you feel like you can take on the world.

Challenges seem smaller, you feel more confident in your abilities, everything – even work – feels like fun, and you are much more positive and assertive in your interactions with others.

relax and flow with life in the pursuit of happiness

In the pursuit of happiness, here are 7 highly effective habits to increase the levels of those “happiness chemicals” in your body?

1. Exercise. Exercise releases those essential endorphins and gives you that burst of energy long after you thought you had nothing left.

2. Meditate. Those happiness chemicals are released during meditation or indeed during moments of mindfulness, when your brain is in a relaxed-yet-focused flow state. (Try our free 8 minute deep meditation for yourself now – Click Here)

3. Do what you love! Most of us don’t think we have the time or means to do more of what we love. The truth is, these are just excuses. We can make time, and truly, when the passion is high and you can’t think about anything else, somehow things always seem to conspire in your favor. So just do what you love, more than yesterday.

4. Help others. One of the best ways to feel better yourself, is to make others feel better and what better time of the year than Christmas time.

5. Play! Adults are so good at “adulting” that we sometimes forget to be silly and childlike. That’s no fun. You can find a great balance between your responsibilities and the activities that make you giggle with joy. Make the commitment – to you!

6. Redirect. Whenever you find yourself becoming angry or sad, and you can’t seem to snap out of it, give thanks. Redirect your thoughts to what is good and right and let your mind come up with a way to make the better feeling your “new normal.”

7. Smile. Holding a smile signals to your brain that everything is okay and that it’s safe to let go and have some fun. Even if things are going badly, a smile will help lift your mood in just 2 minutes as the brain releases those feel-good neurochemicals.

“Be fearless in the pursuit of what sets your soul on fire.” ~ Unknown

When you’ve got the happiness chemicals coursing through your body, you feel vitally alive.

The world looks like a better place, and this new outlook powerfully impacts the people you interact with too.

Try The LifeFlow Demo Today!

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The Journey Beyond Yourself Is One Worth Taking https://www.project-meditation.org/the-journey-beyond-yourself-is-one-worth-taking/ https://www.project-meditation.org/the-journey-beyond-yourself-is-one-worth-taking/#respond Mon, 04 Dec 2017 15:59:44 +0000 https://www.project-meditation.org/?p=9672 Oprah has an eye for life-changing books and one firm favorite being ‘The Untethered Soul’ by Michael Singer. This book talks honestly and openly about a subject that applies to all of us: change. “Change is inevitable; but progress depends on what we do with that change.”                 […]

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Oprah has an eye for life-changing books and one firm favorite being ‘The Untethered Soul’ by Michael Singer.

This book talks honestly and openly about a subject that applies to all of us: change.

“Change is inevitable; but progress depends on what we do with that change.”

                            ~ Charles Wheelan

Change is the very nature of life but we are almost universally terrified of it.

Yes, we all know that change is inevitable and very necessary to achieving what we want. So why is it one of the biggest things we resist?

Here’s one possibility:

In his book, Michael explains further why ‘the fear of change’ is just a thing and explains wonderfully how to let that fear pass through you without it taking over your life.

He explains this wonderfully, allowing you to imagine what it would be like to be free of your fear-based limitations so that you really can become limit-LESS.

Whether you’re exploring your boundaries for the first time (just recognizing that something has to change, is a powerful first step) or you’re well on your way to self-awareness, you will be transformed by this book.

Michael Singer is an author and spiritual teacher who shows you how the art of being in the present moment and letting go of painful thoughts and memories allow us to be happy.

Knowing that change is inevitable and embracing it regardless of the outcome really will make life that bit more adventurous and exciting.

He teaches you to develop a winning relationship with your thoughts and emotions, and how to free yourself from your self-limiting habitual thoughts, emotions and energy patterns.

Free Yourself From Your Own Self-Limiting Thoughts And Emotions

By Perfecting The Art Of Being In The Present Moment With Meditation…
Get Your Free 8 Minute Deep Meditation Here

Once you apply these concepts you’ll be free to be YOU… joyfully and unabashedly.

Michael says,

“To begin with, you have to realize that you really only have one choice in this life and it’s not about your career, whom you want to marry or whether you want to seek God.

People tend to burden themselves with so many choices. But in the end …

He continues…

“you can throw it all away and just make one basic, underlying decision.

Do you want to be happy, or do you not want to be happy? It’s really that simple. Once you make that choice, your path through life becomes totally clear.”

Most of us (without realizing) talk ourselves out of happiness because we believe we can’t be happy right now.

We believe happiness is conditional and we tend to look to the future for our happiness:

“When I have a happy marriage, when I have the perfect job, when I am at my ideal weight…” and so we put conditions on the happiness we allow ourselves to experience right now. Keeping your eye on that simple question – “Do you want to be happy or not?” allows you to embrace ( more easily ) the changes you need to make within yourself, that allow you to be happy.

Enjoy this short excerpt:

The Untethered Soul explains why change is inevitable and how to embrace it

“Let’s say you’ve been lost and without food for days, and you finally find your way to a house.

 

You can hardly make it to the doorstep, but you manage to pull yourself up and knock on the door. Somebody opens the door, looks at you and says, “Oh my God! You poor thing! Do you want something to eat? What would you like?”

 

Now the truth is, you really don’t care what they give you. You don’t even want to think about it. You just utter the word “food.” And because you really mean it when you say you need food, it no longer has anything to do with your mental preferences.

The same goes for the question about happiness. The question is simply “Do you want to be happy?”

 

If the answer is really yes, then say it without qualifying it. After all, what the question really means is “Do you want to be happy from this point forward for the rest of your life, regardless of what happens?”

change is inevitable, growth is optional

Now, do be aware, if you say yes, it might happen that the stock market crashes, or your car breaks down on an open highway at night, your partner leaves you, or a friend becomes seriously ill.

Those things might happen between now and the end of your life.

Change is inevitable, we know that but if you want to walk the highest spiritual path, then when you answer yes to that simple question ( “Do you want to be happy?” ), you must really mean it.

There can be no ifs, and’s, or buts about it.

It’s not a question of whether your happiness is under your control. Of course it’s under your control.

Any condition you create will of course limit your happiness. You simply aren’t going to be able to control things and keep them the way you want them.

When you look at it, at the core of every single decision we make, is a desire to feel better.

In this truly life-changing book, you’ll discover that while change is inevitable, it’s also a natural way of being and it’s your own commitment to happiness that is the only real guide you will ever need.

“Read this book carefully and you will get more than a glimpse of eternity.” ~ Deepak Chopra

Free 8 Minute Deep Meditation

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Why Wholehearted Living Is The ONLY Way Forward https://www.project-meditation.org/why-wholehearted-living-is-the-only-way-forward/ https://www.project-meditation.org/why-wholehearted-living-is-the-only-way-forward/#respond Tue, 28 Nov 2017 15:36:11 +0000 https://www.project-meditation.org/?p=9621 If Wholehearted living is the best way forward, where exactly does one begin? Learning to live wholeheartedly is a life-changing practice but what does it actually mean to live wholeheartedly and why would you want to? Well it quite literally means living life while being ‘authentically you’. In an interview with Oprah, Dr. Brené Brown […]

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If Wholehearted living is the best way forward, where exactly does one begin?

Learning to live wholeheartedly is a life-changing practice but what does it actually mean to live wholeheartedly and why would you want to?

Well it quite literally means living life while being ‘authentically you’.

In an interview with Oprah, Dr. Brené Brown discusses two qualities wholehearted living folk have in common.

What’s so striking about wholehearted living, as discussed in this video, is the significance of being one hundred percent authentic at all times.

Oprah explains:

“The opposite to being authentic is laughing at jokes that you don’t find funny or pretending you’re comfortable when you’re not.”

Many of us do this, just to fit in and to feel accepted.

It’s impossible to be true to yourself when at the same time, you’re faking who you are, simply because you think that people will judge you negatively.

Why do we do this though? Is it because we don’t think they’ll accept us just as we are or just as we choose to be?

Whatever the reason, what’s the best remedy?

Quite simply, the best remedy is to avoid spending any more time than absolutely necessary with those kinds of people. Those of whom judge and criticize you, leaving you feeling like you have to change who you are to gain their approval.

In-authenticity is very contagious! Just look around at how many people conform to a group’s behavior so they can be part of it.

However, just because it’s contagious, this doesn’t mean you have to catch the in-authenticity bug yourself. Enter Wholehearted living!

There is so much more to wholeheartedness than having the confidence to just be true to your feelings, values, wants and needs.

wholehearted living quote

Here’s the thing ….. ‘wholehearted living people’ have learned to let go of perfectionism.

Why? Because perfectionism equates to a lack of self-compassion. When you’re too hard on yourself for things not being quite as perfect as you’d like them to be ( regardless of whether you think that it’s a well-intentioned attempt at self-improvement) it literally damages your own self-worth.

It’s definitely not the same as striving for excellence (which is of course a wonderful thing to do) but rather, a fear-based cognitive process… a 20-ton shield as Dr. Brown puts it, that says,

“If I look perfect, do it perfect, work perfect and live perfect, I can avoid or minimize shame, blame and judgment.”

Again – it really does boil down to a fear of not being accepted by others isn’t it?

Learn To Let Go Of Perfectionism And Boost Your Self Worth…

With The Help Of A Few Stolen Moments Of Meditation Each Day.

Grab Your Free 8 Minute Deep Meditation Here

Here are just a few effective points to consider and ways to help you in becoming aware of perfectionism ( awareness really is the first step ) and then avoiding it.

The results of which will leave ( to name just a few ) you feeling much more joyful and much more relaxed in what would otherwise have been stressful situations.

What’s more, the liberating feeling that comes with the freedom of becoming your authentic SELF will astound you, so consider this:

1. If you find yourself procrastinating, think about why?

Usually we procrastinate rather than risking doing something “wrong” or imperfectly. Just think of the immense relief and pride you will feel when you do the thing (to the best of your ability) that you’ve been putting off.

2. Whether you believe that you are a success or a failure, consider this:

You are a work in progress and failures are essential lessons that teach you how not to do things next time. It’s about embracing the failures and being at peace with them.

3. If you find yourself being highly critical of others, recognize that the people in your life are mirrors:

“Be a reflection of what you’d like to see in others. If you want love, give love. If you want honesty, give honesty. If you want respect, give respect. You get in return what you give.”

-Anonymous

Remember that you reject in others what you reject in yourself. So instead of noticing and fixating on the flaws, notice what is good in people.

Yes, practice will make progress here and it’s not always going to feel so easy but in doing this, it will teach you to see the good in yourself, too!

4. When you find yourself making too big a deal out of trivial annoyances, your days can become a series of meltdowns. Take back your personal power!

Don’t let something outside of you dictate how you are going to feel and react! Feel the feeling that the those pesky thoughts have created.

Don’t get attached to further thoughts, simply observe the sensation until it leaves and let it go peacefully.

5. If you’re a sensitive type ( and thank goodness for this human quality ) and often tend to take things personally, really try to view absolutely everything as a valuable lesson.

Criticism is an excellent form of feedback; and, it’s not actually always about YOU!

6. If you carry lots of shame and guilt about the past around with you, like times when you didn’t perform as others expected (leaving you feeling horrible) you to, try showing yourself some kindness and compassion.

You did what you did because of what you knew at that time. You can’t undo it but you can start today, with awareness, to create a shame free future.

Anne Wilson Schaef reminds us:

“Perfectionism is self-abuse of the highest order.”

Free 8 Minute Deep Meditation

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Coping With The Symptoms Of Depression During The Holidays https://www.project-meditation.org/the-symptoms-of-depression-during-the-holidays/ https://www.project-meditation.org/the-symptoms-of-depression-during-the-holidays/#respond Mon, 27 Nov 2017 14:12:04 +0000 https://www.project-meditation.org/?p=9366 If you are suffering from the symptoms of depression or care for someone who is, remember ... where there's hope, there's a way! And it's a natural way!

Not only might mindfulness meditation (or any other technique for that matter) cure the symptoms of depression, it might just change your whole entire life.

If you're taking medication, don't stop it. Yet! Patience is part of the recipe.

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The Holidays are coming and store windows are turning red.

But while the holiday season can be a fun filled and joyous time, it can also be very stressful as many of us know.

With the combination of budgeting, shopping, preparing and attending social gatherings and other holiday preparations, it can all become too much. 

The results leave us off balance both physically and emotionally and really does take away all the pre-holiday fun.

Can you believe that an American psychological association poll reveals 8 out of 10 people actually anticipate an increase in stress leading up to and during the holidays. Symptoms of depression in some cases can then escalate.

British novelist and screenwriter J.K. Rowling gives her perspective of this debilitating condition:

“Depression is the most unpleasant thing I have ever experienced. . . . It is that absence of being able to envisage that you will ever be cheerful again. The absence of hope. That very deadened feeling, which is so very different from feeling sad. Sad hurts but it’s a healthy feeling. It is a necessary thing to feel. Depression is very different.”

It could be that you are currently suffering from depression or have done so in the past.

It may instead be that you know someone who is currently feeling depressed and you’re trying to help in any way you can as the holidays approach.

Whether you’re a calm and collected person most of the time, the holiday season can still be a time that tries you.

symptoms of depression can be heightened in the holidays

Sadly, for many long term sufferers of depression, the only thing keeping them going are in fact prescription drugs.

Have you ever wondered though, if there was a more effective and cheaper solution to the downward spiral (of overwhelming symptoms of depression) than anti-depressants?

What if there was a way that offered up no side effects.

What if the solution was long-lasting and didn’t require a prescription!

Well you might be surprised to hear that ‘mindfulness meditation’ and ‘depression’ are currently hot topics among medical researchers.

In many cases, meditation is showing to be a very powerful cure for mild to severe symptoms of depression and is at the very least, a wonderful complementary therapy to medicine-based approaches.

Anti-depressants do work.

There is no doubt about it, particularly to “jump start” a patient’s recovery from depression.

Can meditation do the same thing thing as pills for depressionSo why then, should one attempt to find any other kind of therapy, when these anti-depressants do the job?

Here’s Why!

While they do reduce the symptoms of depression, anti-depressants have some extremely serious physical side effects including weight gain, nausea, fatigue and loss of libido (these are just a few).

Just as seriously, people have a tendency to relapse once they stop taking anti-depressants.

Medical researchers ( conducted at the University of Exeter ) now tell us that mindfulness based meditation has been found to actually be more effective than drugs and/or counseling in treating the symptoms of depression.

Specifically, participants were introduced to MBCT or mindfulness-based cognitive therapy, which is a combination of cognitive therapy and meditation.

The study ran for four months, during which a staggering 75% of the participants reported feeling well enough to stop taking anti-depressants.

Not exactly an insignificant number is it?

Discover How It Feels To Swap Depression for Sheer Joy and Hope

with our 8-minute Deep Meditation with Instant Tri-Wave Technology

Try It For Yourself Now – Click Here

So how exactly then does mindfulness meditation help with depression?

When you practice mindfulness meditation such as breath-focus meditation, you become detached from your thoughts.

Do this now, for 90 seconds (it’s a great and essential mental health pause during the day):

  • Close your eyes, sit up straight or lie flat and relax.
  • Get mindful of your breathing pattern.

Your mind will intrude with thoughts but as soon as you become aware of them, simply let them go as you come back to your breath.

At the moment of letting those thoughts go and returning to focusing on your breath, you realize then that you are not your thoughts.

You don’t need to get attached to thoughts.  You can let them go.

Same with emotions, you can experience them (it’s unhealthy to resist) and let them pass.

“One of the key features of depression is that it hijacks your attention,”

says Professor Williams of Exeter University.

“We all tend to bring to the forefront of our minds the thoughts and feelings that reflect our current mood. If you are sad, depressed or anxious, then you tend to remember the bad things that have happened to you and not the good.

This drives you into a downward spiral that leads from sadness into a deeper depression.”

Mindfulness meditation interrupts that spiral.

You quickly come to realize that when you don’t latch onto thoughts (no matter how distressing) and instead let them go, it avoids rumination.

You become able to experience an emotion without generating more sad thoughts, and regain your sense of well-being in just minutes.

Anytime you’re having a sad thought, that threatens to become more sad thoughts, practice this simple 2 step technique:symptoms of depression are much more than just feeling sad occasionally

1. When a sad thought generates a negative emotion, hit your inner pause button.

Focus on the physical feeling of the emotion rather than the sad thought that produced it. Sadness can manifest as a strong urge to cry or a heaviness in the heart. You may simply feel exhausted.

However your own body responds to the thought, you must focus only on the physical sensations until they have passed.

Fully experience what it feels like to be sad, until the feeling passes.

Feel the fear and Do It Anyway. 

Why this works:

An emotion is an electrochemical cocktail that is generated by the brain in response to a thought. This cocktail is released into your system and it quickly leaves the system, unless you start “mixing” more of the same emotional cocktails by thinking the same sad thoughts.

This all takes place within 90 seconds, depending on the intensity of the thought/emotion and your ability to ride it out (yes, you can get really good at this, with practice).

2. Once you feel the release of the emotion (the physical symptoms subside), your system goes back to a more neutral equilibrium and you can release your focus on the emotion.

The result is heightened clarity of mind and well being.
mindfulness meditation helps reduce symptoms of depressionOnce you’ve ridden out the ’emotional wave’ (having avoided adding more emotional cocktails), you’ll see that keeping out those additional cocktails of thought was what did the trick. Hence, preventing decline into a depressed state.
The below quote from J.P. Morgan is very reassuring and might indicate that patience and understanding are to be required, as this is just an essential part of your journey through life:

“The first step towards getting somewhere is to decide that you are not going to stay where you are.”

If you are suffering from the symptoms of depression or care for someone who is, remember … where there’s hope, there’s a way! And it’s a natural way!

Not only might mindfulness meditation (or any other technique for that matter) cure the symptoms of depression, it might just change your whole entire life.

If you’re taking medication, don’t stop it. Yet! Patience is part of the recipe.

It really wouldn’t be wise to just stop as there’s side effects to stopping taking them abruptly just as there is by taking them.

Do have faith though that it might not be too long before you and your doctor are discussing the possibility of reducing dosage.

Whether you’re taking prescribed meds or not, if you’re going to become addicted to anything, try meditation first!

You’ll never look back!

Free 8 Minute Deep Meditation

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Discover For Yourself The Secret To A ‘Perfect Thanksgiving’ https://www.project-meditation.org/the-secret-to-a-perfect-thanksgiving/ https://www.project-meditation.org/the-secret-to-a-perfect-thanksgiving/#comments Wed, 22 Nov 2017 08:40:49 +0000 https://www.project-meditation.org/?p=9404 Gratitude is not sentimental, nor is it jealous or judgmental. It doesn't compare or envy others, it simply is a deep offering of thanks for every thing we have available to us from the day we are born.

A gratitude meditation or other chosen moments of thankfulness practiced regularly build upon one another and so as your own personal gratitude grows, it gives rise to deeper and deeper feelings of joy.

And this dear friends, is when we can share it out to friends, family and our own communities.

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Did you know that the two emotions that mess us up the most are anger and fear?

American author, entrepreneur, philanthropist and life coach Anthony Robbins reminds us …

“You can’t be grateful and angry simultaneously. Gratitude’s the antidote!”

Buddhist monks are also in on the secret as they begin each day with a chant of gratitude simply for the blessings of their life.

Gratitude is not just about being grateful for all the good things that have happened or are happening in your life. It’s also largely about having a grateful heart for the things in your life that aren’t going so well.

Often, we realize some time later that these moments of challenge were actually offering us opportunities to learn and grow as individuals.

Whilst some may find it difficult to comprehend, Tibetan monks regularly offer up prayers of deep gratitude for the suffering they have been given for example:

“Grant that I might have enough suffering to awaken in the deepest possible compassion and wisdom.”

The aim of which is to arrive at a truly joyous and compassionate way of being, regardless of any situation that arises.

practice a gratitude meditation daily and feel the differenceGratitude is not sentimental, nor is it jealous or judgmental. It doesn’t compare or envy others, it simply is a deep offering of thanks for every thing we have available to us from the day we are born.

Gratitude meditation or other chosen moments of thankfulness practiced regularly build upon one another and so as your own personal feelings of gratitude grow, it gives rise to deeper and deeper feelings of joy.

And this dear friends, is when we can share it out to friends, family, our communities and indeed the rest of the world should we choose to.

While some people might still think of meditation as sitting in a darkened room, in a lotus or other meditative pose, you’ll be pleased to hear gratitude meditation doesn’t have to be.

It can actually be practiced in a variety of ways that you may find refreshingly simple as it’s so easy to include into daily life.

 Happy Thanksgiving From Us To You…

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The best thing is, the results of practicing this kind of meditation can be felt fairly quickly, even to brand new meditators.

Whilst the majority of us understand the significance of a grateful heart, it doesn’t mean that we practice feeling grateful as often as we could. For those who do however, it’s a life changer!

This Thanksgiving…

Why not kick start your day with a deeply rewarding gratitude meditation.

If it’s not possible to make time in the morning, last thing at night works wonderfully well.

It’s a powerful practice to end any day with and to take into sleep with you. As this is the time when your subconscious really gets to work on processing the days events and emotions triggered throughout.

TRY Deepak Chopra’s guided gratitude meditation for yourself. You’ll find it’s absolutely perfect for both beginners and seasoned meditators alike:

We can practice gratitude for those magical moments of goodness felt throughout the day, our health, the smile from a stranger, the beauty of nature and so on.

With daily practice, you’ll find there’s no end to the list of seemingly simple things we can be thankful for each and every day, that we have in the past taken for granted.

“When you arise in the morning think of what a privilege it is to be alive, to think, to enjoy, to love …”  ~  Marcus Aurelius

Just as we can practice gratitude meditation for ourselves, we can also be grateful for the blessings of others.  To this, we can visualze them in our mind’s eye and really feeling the natural joy you have for their well-being and happiness.

gratitude meditation helps us become more thankful Much like Loving Kindness meditation, gratitude meditation wishes for others might look like this:

May you be joyful.
May your happiness increase.
May you be surrounded by love and kindness.
May you enjoy moments of deep gratitude regularly.

You may extend these wishes out to those you are only acquainted with and even those you tend to avoid.

As with Loving kindness meditation though, you must fill your own cup first if you’re going to truly mean what you say.

What better gift could you offer yourself and extend out to others this thanksgiving? And why stop at one day of the year?

Imagine if thanksgiving became an everyday celebration! It’s your choice!

Try The LifeFlow Demo Today!

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A Career Path Is Rarely A Path At All https://www.project-meditation.org/a-career-path-is-rarely-a-path-at-all/ https://www.project-meditation.org/a-career-path-is-rarely-a-path-at-all/#respond Mon, 20 Nov 2017 13:04:49 +0000 https://www.project-meditation.org/?p=9356 Tom Freston once said...

"A career path is rarely a path at all. A more interesting life is usually a more crooked, winding path of missteps, luck and vigorous work. It is almost always a clumsy balance between the things you try to make happen and the things that happen to you."
Are you uninspired or even downright miserable in your current workplace?

Do you dare to dream of a new and exciting job or entirely new career path?

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Tom Freston once said…

“A career path is rarely a path at all. A more interesting life is usually a more crooked, winding path of missteps, luck and vigorous work. It is almost always a clumsy balance between the things you try to make happen and the things that happen to you.”

Are you uninspired or even downright miserable in your current workplace?

Do you dare to dream of a new and exciting job or entirely new career path?

You may have some idea of what you’d really love to do, but no real plan for how to get there. And that’s okay!

Society doesn’t generally teach us the art of reinventing ourselves and following our dreams.

Most of us are taught to pick a major in college and then match a job to that major. But does that really work, long term?

Did you know exactly what you wanted to be at 18?

Did you have the experiences and skills to make a decision that you would be happy with for the rest of your working life?

Watch this wonderfully empowering video with Oprah and Eckhart Tolle to see if you can relate it to yourself or someone you know.

 

Not knowing what your purpose is, is absolutely okay.

“The two most important days in your life are the day you are born and the day you find out why.”  ~  Mark Twain.

Gone are the days of expecting someones career path to remain the same for their entire working life.

Today, people have on average 5-7 different careers, throughout their lives. Some that are related to each other and some that feel completely random.

And so, the approach to a career path these days is quite different to that of your grandparents and their parents.

As Eckhart says:

When choosing a career path, remember, Life is an adventure, it's not a package tour

Uncertainty is part of life, and you’re not always going to have the choice to take one singular path.

So embrace the uncertainty! Embrace the adventure!

No matter how old you are, or how long you’ve been in a particular line of work, does that mean you can’t ever have some fun doing something completely different? Of course not!

If everything is mapped out for us, we can’t evolve and come anywhere close to our fullest potential.

We aren’t tested nearly as often and we aren’t exposed to new ideas, cultures or ways of doing things.

If everything is mapped out, most likely life will be relatively easy (barring catastrophes) but at the same time, quite boring.

Meditation Helps Open You Up To The Possibilities That Life Has To Offer

Take just 5 minutes and enjoy this FREE deep meditation…

Listen Now Click Here

“Sit with yourself.” Be okay with being who you are.

Be more attuned to your inner urges and dreams, and become aware of the conditioned thoughts that insist, “I can’t do that!” (What do they know, anyway?)

Once you are attuned with what you want, and what feels right and good to you, you will become so much more bolder in going after it and you’ll live a truly satisfying life.

Without uncertainty…

Can your self-confidence really grow?

Can your horizons open up?

Can you embrace different ways of thinking and doing?

No. But uncertainty does that!

Ultimately, embracing change (whether a brand new career path or other life changing decision) and making mistakes along the way helps you to realize, “that wasn’t my purpose” and so you can turn in a different direction and explore what’s offered there.

When you’re open to adventure, you are also being kinder to yourself.

If you’re going to go off on an adventure, you have to be physically, mentally, and emotionally prepared. Stagnating in a safe but uninspiring existence doesn’t prepare you for change.

Being open to adventure means you are ready, willing and able to walk through the unexpected doors that have opened to you.

Life is your epic journey and it’s a process.

So be an adventurer, reinvent yourself whenever you feel like it, and say YES to life!

Free 8 Minute Deep Meditation

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10 Simple Ways To Reduce Anxiety… “The Natural Way” https://www.project-meditation.org/reduce-anxiety-the-natural-way/ https://www.project-meditation.org/reduce-anxiety-the-natural-way/#respond Fri, 17 Nov 2017 14:43:20 +0000 https://www.project-meditation.org/?p=9167 Are you or someone you know looking to reduce anxiety in everyday life?
If your answer to this is yes and you feel that it's continuously interfering and diminishing the quality of each new day, help is on the way!

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Are you or someone you know looking to reduce anxiety in everyday life?
If your answer to this is yes and you feel that it’s continuously interfering and diminishing the quality of each new day, help is on the way!

“These mountains that you are carrying, you were only supposed to climb. ”  ~  Najwa Zebian

You can begin to take charge and seriously reduce anxiety by incorporating any, or all of the below simple and natural (and often free) lifestyle changes.

Many are time-honored cures for anxiety (among other things) and can help you regain your emotional equilibrium very quickly.

  • Avoid stimulants like caffeine and sugar.

Yes, you’ll have read or heard this hundreds of times and if you’re still not yet ready to avoid them, you can at least reduce them.
Stimulants don’t just give you energy, as the consumers would have you believe. No, they fail to mention that they can make you feel jittery and may very well contribute to mood swings.

Try reducing the amount of coffee (or caffeinated drinks) and anything sugary. Do a little at a time (don’t give yourself even more anxiety by trying to eliminate caffeine and sugar all at once).
Wean yourself off stimulants and replace them with tip #2 (Moving your body). Exercise dramatically boosts energy levels but also calms anxious feelings.

  • Move your body!

Studies show that in a little less than half an hour of exercise, your endorphin’s will have kicked in and be leaving you feeling better.
You don’t have to exercise hard every day, but you do have to move your body every day to avoid feeling anxious. Especially if you have a job that requires long periods of sitting!

Exercise really does make you feel good about yourself.  It boosts your metabolism, so you don’t need all those stimulants. It also gets your mind off your problems ( what better way to reduce anxiety ) and gives you a fresh perspective.
For best results… exercise in the great outdoors!

Get Your Daily Vitamin D fix to reduce anxiety

  • Soak up the sunshine and see the trees!

Just 15 minutes in natural sunlight increases your Vitamin D levels, which has been shown to ease symptoms of depression and reduce anxiety.

Just 20 minutes outdoors lowers your stress hormones, according to a Japanese study.

If you’re in an urban area without green spaces, try looking for a quiet tree-lined street.

  • Enjoy the silence.

If thoughts about your problems just won’t let you relax or focus, learn to let them go with this simple trick: say, “Shhhh…. Listen” anytime a stressful thought threatens to hijack your attention.

This will interrupt the thought stream and the command you give yourself to listen will actually prevent another thought from coming in, at least for a few moments.

“The quieter you become, the more you can hear”. ~ Ram Dass

With practice, you can and will learn to extend the period of silence.

  • Be present.

You can use mindfulness meditation to alleviate anxiety simply by focusing on your breathing.

This gives your mind a job and distracts it from your problems.

Swap Anxiety for Excitement With Meditation

Discover How To Swap anxious feelings for new and exhilarating adventures 

with our 8-minute Deep Meditation with Instant Tri-Wave Technology

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Meditation can also help you laser-focus your thoughts onto what you want to see in your life. This helps you figure out solutions, without running around in circles trying to solve problems the same way you always have.

Innovation can only come when you release “this is how things are done” and become open to alternatives. By focusing on what you want (as your point of focus in meditation), you alleviate anxiety and open your mind to new approaches to solve the problem.

  • Drink chamomile tea.Drinking Chamomile tea helps to reduce anxiety

Chamomile isn’t just for bedtime. Drink it several times throughout the day.

It contains luteolin and apigenin. These are two compounds known to promote relaxation.

If you’re feeling too sleepy, get up and go for a brisk 10 minute walk. This will energize you, while also helping ease anxiety!

  • Practice gratitude.

Gratitude is a truly powerful practice that shifts your attention from what is wrong and what is missing in your life, to what is good and what you have. If you’re really serious and will do whatever it takes naturally to reduce anxiety in your life, learning to appreciate what you have (even if what you have isn’t exactly what you want) really is the key to it all.

There is a lesson to be learned in every situation and gratitude will open up the wisdom of every ‘bad’ situation, giving you immense peace of mind.

  • Breathe in soothing scents like lavender or vanilla.

Get a small vial of lavender or vanilla essential oil and dab it on your upper lip.

Not all essential oils are suitable for topical application, but these are and have been shown to reduce blood pressure and alleviate symptoms of anxiety.

A chosen breathing technique would be incredible when combined with these essential oil scents. If you don’t already have a chosen technique, the below short video offers one of the best techniques out there.

A Memorial Sloan-Kettering Cancer Center study showed that patients undergoing MRIs had 63% less anxiety when they inhaled vanilla-scented air than those who breathed unscented air.

  • Get your Omega-3s.

Omega-3 fatty acids neutralize the effects of stress hormones like cortisol and adrenaline, which will help you lift your mood.
Walnuts, flaxseed/linseed and salmon are three fantastic sources.

  • Be Mindful and Responsible about what you eat.

Sugar is a HUGE contributor to anxiety so cut out as much as you can. It wreaks all kinds of havoc in the body and is highly addictive.  The more sugary foods you consume, the more you will be drawn to foods that contain sugar but lack in essential nutrients.

Make sure you eat foods rich in magnesium ( you can even bathe in it or spray it on your body for maximum results ) and Vitamin B12.

Anxiety has been linked to deficiencies of these substances (magnesium is found in dark leafy greens, and B12 in animal products).
More info on vegan vitamin B12 intake here.

Instead of sugary foods, eat fruit. Yes, fruit does contain sugar but it’s the most natural form of sugar and is easier for your body to digest.

Tryptophan containing foods, like whole grains and turkey are excellent because the tryptophan is converted into serotonin, which also lifts your mood.

“Anxiety happens when you think you have to figure it all out at once. Breathe! You’re strong! You got this! Take it day by day!”  ~  Karen Salmansohn

Free 8 Minute Deep Meditation

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[Part 2 of 2] The Perfect Loving Kindness Meditation For Others https://www.project-meditation.org/the-perfect-loving-kindness-meditation-for-others/ https://www.project-meditation.org/the-perfect-loving-kindness-meditation-for-others/#comments Wed, 15 Nov 2017 20:29:05 +0000 https://www.project-meditation.org/?p=9309 This is Part 2 of a 2-part series on Loving Kindness Meditation: Part 1 – Have You Heard Of Metta Meditation? Part 2 [You Are Here] – The Perfect Loving Kindness Meditation For Others If you’ve been practicing your loving kindness meditation to yourself these past few days, you might now be feeling ready and […]

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This is Part 2 of a 2-part series on Loving Kindness Meditation:

If you’ve been practicing your loving kindness meditation to yourself these past few days, you might now be feeling ready and keen to perfect and project this out to the rest of the world.

Remember, this is a practice of softening the mind and opening your heart up to deeper and deeper levels of kindness and of pure love for yourself and others.

There should be no desire to possess another. It is not an obligation.

Nor does it depend on the relationship between yourself and another.

It comes from a selfless place.

“When we feel love and kindness toward others, it not only makes others feel loved and cared for, but it helps us also to develop inner happiness and peace.”  ~  Dalai Lama

Now that you’ve begun to fill your own cup of kindness, you can direct your loving kindness phrases to someone for whom you feel deep gratitude.

Traditionally, this person is referred to as a benefactor or elder.

Possibly a parent or grandparent who has been of great influence in your life or maybe a teacher/mentor or idol.

This will be someone whom it takes no effort for you to feel respect for and whom elicits feelings of care.

Prepare yourself as you did when reciting your loving kindness meditation phrases to yourself (in our last blog post) and concentrate on breathing in and out deeply from the heart center.

It may help you to spend a few moments reciting those chosen phrases to yourself before proceeding.

NOTE: Don’t be concerned if your loving kindness meditation phrases don’t feel genuine at first. Repeat them anyway.

As before, become mindful on sensations in this area only and keep up with your breathing.

Meditate Or Relax With This Sublime Loving Kindness Meditation Track

Whenever you feel the need to just pause and enter into the quiet calm of the stillness within…

Try This 5 Minute Loving Kindness Meditation Here

share loving kindness with othersNow repeat the below phrases (or chose your own) for this person:

“May he/she be happy”.

“May he/she be free of mental suffering or distress”.

“May he/she be healthy and energetic”.

“May he/she be joyful and peaceful wherever he/she goes”.

“May he/she be safe and secure”.

  • Now you may move your meditation to a beloved family member or dear friend and repeat the same phrases as above.
    Again, whilst breathing in and out of your heart center.
  • Next, move to a neutral person, someone for whom you feel neither strong like nor dislike.
    As you repeat the phrases, remember to allow yourself to feel unconditional tenderness and loving care for their welfare. If you focus on the same person each time, you will be surprised at how your feelings change towards them. You will begin to open your heart and genuinely have compassion for and care for your ‘neutral person’ every time you see them.
  • Now it’s time to move to someone you have difficulty with. Possibly even hostile feelings and/or resentments. Repeat the same phrases for this person and remember, don’t be concerned if your loving kindness meditation phrases don’t feel genuine at first. Repeat them anyway.If you have particular difficulty doing this one, before reciting each phrase, include: “To the best of my ability I wish that you be….”If you begin to notice feelings of ill will toward this person, don’t worry. Simply return to reciting your loving kindness phrases to the benefactor, allowing the loving kindness within you to arise again. Then return to the ‘difficult person’. Let the phrases spread through your whole body, mind, and heart.

Spread loving kindness out to all beings

You are now ready to radiate loving kindness out to all beings. The traditional phrases here are:

“May all beings be happy”.

“May all living beings be free of mental suffering or distress”.

“May all breathing beings be safe, happy, healthy, live joyously”.

“May all individuals be healthy and energetic”.

“May all beings in existence be safe and secure”.

May these five loving meditation phrases ( or those you otherwise chose ) touch the hearts of all forms of life in the universe, unconditionally and inclusively.

Loving Kindness Meditation

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[Part 1 of 2] Have You Heard Of Metta Meditation? https://www.project-meditation.org/have-you-heard-of-metta-meditation/ https://www.project-meditation.org/have-you-heard-of-metta-meditation/#comments Mon, 13 Nov 2017 19:02:45 +0000 https://www.project-meditation.org/?p=9169 What does Loving Kindness mean to you?

According to the Collins dictionary ( www.collinsdictionary.com ) it means :

'kindness or affectionate behavior resulting from or expressing love'
So quite the opposite of being critical and/or judgmental of yourself and others.

You may have heard of Metta meditation, otherwise known as loving-kindness meditation. This is a method of developing compassion for oneself and others.

Loving Kindness is an unconditional, inclusive love. It is the strong wish for the welfare and happiness of others where there are no conditions attached.

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This is Part 1 of a 2-part series on Loving Kindness Meditation:

What does Loving Kindness mean to you?

According to the Collins dictionary it means:

‘kindness or affectionate behavior resulting from or expressing love’

So quite the opposite of being critical and/or judgmental of yourself and others.

You may have heard of Metta meditation, otherwise known as loving-kindness meditation. This is a method of developing compassion for oneself and others.

Loving Kindness is an unconditional, inclusive love. It is the strong wish for the welfare and happiness of others where there are no conditions attached.

It does not depend on whether a person deserves kindness or not and is not only practiced with family and friends. Rather it can be shared freely with all living beings and species.

Expectations of any kind are not included!

The most important thing to remember is that this is a process of care and tenderness and is a softening of the mind and heart towards yourself.

Unconditional Loving Kindness must first be shared with yourself if you truly wish to be successful in sharing it with others.

It breaks down the barriers that we inwardly feel about ourselves.

Have you heard of Metta meditation?

  • So Let’s begin by practicing loving kindness towards yourself.

It is impossible to genuinely and wholeheartedly extend it to others before our own cup is full. Loving kindness meditation towards yourself is of course designed to make you feel good and so it’s important that you adopt a comfortable and relaxed posture for best results.

“If you search the whole world over, you will find no one who is more worthy of metta than yourself.” ~ Buddha

Now focus on your chest area, also thought of as your “heart center”.

Concentrate on breathing in and out deeply from the heart center and become mindful on sensations in this area only.

Try to notice any areas of self-judgment. If and when you become aware of any, move beyond it to that place of self love and adoration. That place of self preservation and security.

Continue breathing in and out for as little or as long as you wish while repeating to yourself quietly or aloud any/or all of the below ( or your own chosen phrases ) loving kindness meditation phrases.

Meditate Or Relax With This Sublime Loving Kindness Meditation Track

Whenever you feel the need to just pause and enter into the quiet calm of the stillness within…

Try This 5 Minute Loving Kindness Meditation Here

“May I be happy.”

“May I be free of mental suffering or distress.”

“May I be healthy and energetic.”

“May I be joyful and peaceful wherever I go.”

“May I be safe and secure. ”

If you prefer, feel free to choose your own.

You may decide to recite these first thing in the morning before getting out of bed or whilst preparing for the day.

What better way to start any day!

Alternatively, last thing at night, before sleep works very well but any time of the day is fine. More importantly is forming the habit initially.

Don’t be concerned if your loving kindness meditation phrases don’t feel genuine at first. Repeat them anyway.

They will work their magic regardless and after a time, you will see that they come to feel genuine and you will notice profound changes to how you feel on a daily basis.

Give it a try over the next day or so and see how you feel.

Let’s then look into practicing loving kindness towards others ( even those you’d rather steer clear of ) with the help of our next blog post, coming your way on Wednesday!

Loving Kindness Meditation

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