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Meditation Process




Video: Simple Meditation on Breath

Simple Meditation on Breath

Mindful Meditation Podcast Series

Learn 5 Meditation Techniques


Each podcast includes a visualization  followed by a guided meditation. Presented courtesy of the ACPL Audio Reading Service in Fort Wayne IN.

  • Wheel of Breath
  • Moving Breath
  • Focused Breath
  • Inner Sound
  • Radiating Light

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Why Meditate?

Meditation is as normal as breathing

Much  as our breath enlivens us, meditation maintains our body and mind in a  balanced state, poised to function at its highest level of competence. 

Meditation is scientifically proven.

Consistent  practice of meditation balances brain waves, relieves stress, enhances  self esteem, increases creativity, lowers blood pressure, and brings a  multitude of additional benefits. Meditation offers serenity, healing  and insight. It is not a religious practice, self-hypnosis, or one of  the other misconceptions put forth by those who are less informed.

Meditation is more relevant today than ever.

In  this age of instant social media, computer technology and internet  communication, our brains are conditioned to move rapidly, switching  instantly from one concept to another. For this reason, our mind is  increasingly challenged to remain calm. Only in a calm state can we  review, conceptualize, create, and think clearly.  

 Meditation adapts to any lifestyle.
In  only fifteen minutes a day - as long as it takes to wash your face,  brush your teeth, and put on clean clothes - you can meditate for  benefits.  

Meditation is a simple, natural process which benefits you on all levels:  body,  mind and spirit. You remain conscious, alert and inwardly peaceful.  Your body and mind are rested and healed. You become increasingly aware  of your true nature which is in command of mental attitudes, states of  consciousness, mental processes, feelings and behaviors.

How to Prepare for Meditation
If  possible, meditate at the same time daily. Choose a quiet, undisturbed  time and place. A dimly lit room is best for beginners or extended  meditation sittings. Commit to the experience, deferring other  activities until meditation is complete (do not answer phone, door,  etc.). Notify others in the household to not interrupt you. Arrange for  any pets to be quiet. Avoid food or stimulating drink for one hour prior  to meditation. Sit with the intention to focus, without expectation or  judgment of results.


A Brief Outline of Meditation Process

Sit  comfortably upright, with spine straight, comfortable, without  slouching yet not stiff. Chin should be level or slightly elevated.  Ideal is cross-legged “easy posture”. Sitting in a chair is good, too.  Seek a balance of relaxed and alertness.

Relax.  Inhale slowly and deeply. Exhale slowly, completely releasing the  breath. Repeat 3 times to signal the body and mind to relax. Then begin  to breathe naturally, observing your breath, allowing it to be fast or  slow, smooth or jerky. As you continue to observe the breath, in time it  will slow down and smooth out on it's own.

Place attention on  your chosen focus technique (observing the breath, gazing at a candle,  listening to inner sound, observing inner light, mentally chanting  mantra, etc.) When you become aware your mind has wandered, release its  current thought and gently bring your attention back to your focus. Do  not try to finish your thought or dwell on your wandering mind. A busy  mind filled with many thoughts is normal, especially in the beginning,  so accept that your subconscious is releasing thoughts to bubble up into  the silence, trying to get your attention. The key to benefits is to  simply release them and return to the focus again, and again, and again!

Continue  the process for 10-15 minutes. If at any time your mind remains calm  and thoughts have receded, sit in the quiet and observe, enjoying the  calmness. If not, continue observing and returning to your focus, with  no expectations or disappointment.

When it is time to conclude,  bring your awareness slowly back to your body and the room where you are  seated. Remain seated, adjusting to the outer world again. It's  essential here to remain quiet and calm for a minute or more, as this is  when your body is re-calibrating to be active again. If you rush out of  meditation, even if it seemed mentally busy, you can experience a  headache or other discomfort. During a meditation sitting, your body  processes shift into a slower, deeper state and it will experience shock  if rushed back to the normal state too quickly. If this happens  unintentionally (such as a phone call or knock on the door), handle the  situation and then re-enter the meditation as best you can, and conclude  slowly as instructed.

Carry the results out into your daily life  to experience "meditation-in-action". Meditation offers serenity,  healing and insight. Its benefits expand further when you resolve to  maintain the centered attitude during daily events.

Coming in the future! "MEDITATE ON THIS", a comprehensive, encouraging and practical guide through a multitude of meditation  techniques, as well as helpful ways to prepare and center in for a more  successful experience.  




I can't meditate. My mind is too busy.
Here  we have the number one frustration with meditation! It's time to let go  of judgement that thoughts are bad during meditation. In fact, thoughts  are part of the meditation process, not something to be maligned. It is  normal to have an active mind when you sit to meditate, especially in  the beginning. Whether you have a quiet or busy mind is not the measure  of a meditation sitting's success. With consistent meditation practice,  your mind will eventually quiet down.

Mental  activity is inherent to the human condition. Our mind's job is to scan  our environment, seek information, analyze, form decisions, ruminate on  past experiences, anticipate future ones, and review our history to  guide us in the present. The moment we sit down to quiet the mind,  forgotten details pop up along with suppressed feelings and unexamined  aspects of life, all arising to be heard. 

For meditation to be  successful we do not examine these thoughts at that time. Instead, we  acknowledge their presence and promptly set them aside, returning our  focus onto our chosen meditation technique.

It  is important to note that proper meditation practice does not suppress  thoughts and emotions. On the contrary, it actually encourages open  mental space where they can arise into awareness to be addressed. The  key is to address them outside of the meditation experience itself. 

As  you release attention from mental chatter during meditation,  unnecessary thoughts eventually lose potency and dissipate. On the other  hand, once meditation is concluded, it is important to schedule time to process through  any unresolved influential concerns, emotions and memories. Until these  are dealt with, they cause background tension and static that  constantly drains energy, promotes illness, drives addictions, and feeds  depression. Thoughts carrying strong emotional responses need to be  processed when you have freedom to sob, rant, tremble, and physically  release. Meditation clears your mental field of debris so that when you  do give attention to important thoughts and feelings, you are able to  discern and resolve with wisdom instead of habitual, repetitive  reaction.

This subject is a book in itself. Contact me if you wish more in-depth information.

I don't have time to meditate.

If  you take time to shower, brush your teeth, and do laundry, you can find  10-15 minutes a day to meditate. With regular practice, it can replace  dependence on hourly coffee boosts, snack breaks, worry distraction,  stress, and a myriad of other undesirables that currently clutter your  mental and physical space. Commit to daily practice for 3 weeks.  Demonstrate to yourself that you are worth the time.

"But I have children..."

Meditate  in the morning before the kids wake up, and in the evening after they  have gone to bed. Better yet, teach them to have "quiet" time playing in  their room as you meditate. My girls grew up knowing that when Mom or  Dad was meditating, they also practiced quiet. Meditation was a natural  part of our family life.

I fall asleep when I try to meditate.

This  is a common problem as we strive to meet expectations and demands of  daily life. If it happens frequently, perhaps you need more sleep.  Sleepiness is not a reason to stop meditating; it's a reason to continue  so you can experience the deep relaxation inherent in meditation.  During meditation, the body relaxes more deeply than in sleep - down to  the cellular level.

Here are a few suggestions to remain more alert. 

1) Sit  toward the front edge of a firm chair with feet flat on the floor. This position signals your body to remain alert.

2) Avoid meditating before bedtime when the body is conditioned to sleep. Meditate in the morning, or earlier in the evening.

3)  Before a morning meditation, complete part of your morning routine  prior to sitting. At least splash water on your face, brush your teeth,  and run a quick brush through your hair. Do enough to wake up, but not  so much that your mind becomes overly involved in the day. 

Can I meditate during the day?

Of  course. During my years of full-time work, raising children, and  community activities, I frequently meditated over the lunch hour in my  car. Contact me if you need suggestions on how to pull this off in a hot or cold climate.

My family (friends, partner) will think I belong to a cult.
Who  is living your life? If you recognize meditation's value, it's your  right to meditate. As mature adults, we can define our own journey.  Share scientific studies of its benefits with people who question its  value. If they still harass you, perhaps it is time to look elsewhere  for validity of your life choices. 

On  a practical note, it is not necessary to announce to the world that you  meditate. When I first learned meditation, I realized it would make  some friends and family members uncomfortable. Thus I felt no need to  share my experience with them. During my business career, when sharing a  motel room with women business colleagues at conferences or in travel, I  explained that I sit daily in silent prayer. This was an authentic  explanation for me because I experience meditation as a time for  connecting with my Source. More than once, friends loved the idea and  sat down to join me.

Doesn't meditation open me to negative forces?

Such  a belief is contrary to the purpose of meditation. Quite the opposite,  it releases fears and judgement that would attract undesirable  circumstances, replacing it with self-assurance and the innate memory of  being connected with an infinitely promising and unconditionally loving  quantum field.

I never experience bliss or exciting phenomenon.

No problem!  Such "delights" are never the  goal of meditation. We hear of such amazing experiences from gurus,  movies, books, and perhaps fellow meditators, so we may desire them as a  "reward" for our dedication. In fact, many experienced meditators never  experience such phenomenon. Instead of expecting these, simply commit  to consistent meditation practice, knowing that as you do, your  neurological system is being refined, brain waves are balancing, your  connection with inner wisdom is expanding, and you are evolving. Your  meditation offers serenity, healing and insight. Measure meditation  benefits by observing subtle, positive changes in your daily life. If  you practice regularly and still don't see benefits, contact me to  discuss how to proceed.


A Meditating Woman's Journey

Pathwalker: a Soul's Journey Through Reincarnations

What if the world you live in suddenly disappeared, replaced by an  entirely new reality; one you don't recognize? How will you survive?  When unfamiliar and threatening circumstances overpower you, how will  you respond?

Will meditation and your spiritual practices help you find courage, wisdom, and  peace of mind?

Eleni is confident she is a soul having a human experience, just like  everyone else she knows - until the foundation of her existence is  pulled out from under her. Suddenly arriving in an unknown existence,  she must make life and death decisions with no clear guidance. In  desperation, the only aspect of life she can count on is her connection  with something beyond herself - the "Source". Her struggles  and insights reveal an unexpected inner strength. What Eleni learns will  lead the readers on their own inner quest for life's courage,  fulfillment, joy, and purpose.

Learn More or Buy

Pathwalker Book - Learn more or BUY NOW!

Pathwalker Book - Learn more or BUY NOW!