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  1. The global pandemic, political turmoil, and now the ongoing cost-of-living crisis has left many of us feeling increasingly stressed, anxious and upset. With that in mind, Dee Marques shares 11 practical tips to feel stress-free quickly – all backed by science. Stress is one of the biggest health challenges we face today. While a small amount of positive stress can be good for us, ongoing chronic stress can lead to or exacerbate many serious health problems. And with Coronavirus still testing the health and well-being of the globe, it's become increasingly difficult to remain free from stress, with many of us noticing our anxiety levels are on the rise. Indeed, in the US, more than 55 per cent of people claim to feel stressed during the day, a figure that’s well above the global average (35 per cent). Meanwhile, in the UK, nearly 75 per cent of adults say they have felt overwhelmed by stress at some point over the past year. In fact, stress isn't “just stress”, since it affects both our mental and physical health. Studies show a close link between stress and mental health conditions like depression and anxiety. Other side effects of unmanaged stress include anger, low self-esteem, loneliness and poor memory. As for its potential impact on the body, stress can cause anything from headaches to digestive disorders, insomnia, skin and hair problems, and increased chances of developing heart conditions. 11 ways to feel stress-free fast Since stress is so widespread, you may wonder if it really is possible to become free from stress. While that may seem hard to achieve, there are definitely things you can do to reduce your stress and anxiety levels that do not require a great deal of time or money. Here are 11 ideas you can try to reduce stress and start to feel calm quickly. 1. The power of houseplants One of the simpler (and more enjoyable) steps you can take is creating a stress-free environment. We can’t always do that at large scale, but there are little things you can do in you home and personal working space. Indoor plants, as humble as they may seem, have become increasingly popular recently and for good reason – they can boost enormously your ability to cope with stress. In fact, a Japanese study compared the feelings produced by transplanting a plant vs working on a computer. The result showed that while the group who worked on a computer had higher blood pressure, those who interacted with plants felt calm and soothed. Indeed, adding indoor plants to your home environment can make a world of a difference and help you to become stress-free. Plants may reduce blood pressure and stress levels shutterstock/Amilao 2. Breathing techniques Our bodies react to stress by going into overdrive. Studies confirm a link between slow controlled breathing and the nervous system: taking deep breaths reminds the brain that it’s time to calm down, and then the brain sends the same message to the body to stabilize the heart rate and release tension in the muscles. If you’re not familiar with the benefits of controlled breathing, it’s time to explore some techniques that can help you control anxiety and help you feel stress-free. Check out the final tip in our article on mindful behavior for a great breathing technique that will relax you within seconds and feel your melt away. 3. Physical activity Exercise causes a spike in endorphins, one of the happiness hormones. To achieve a stress-free state, the key is to engage in physical activity regularly. The type and frequency of exercise depends on your preference and overall health status, but as a guideline, a Finnish medical study found that moderate aerobic exercise was best for higher endorphin levels. “Adding indoor plants to your home environment can make a world of a difference and help you to become stress-free.” Some types of moderate exercise that can bring relief include cycling, brisk walking, dancing and water aerobics. The impact of COVID-19 means we can't do all of these right now, but still try and do some form of exercise in your home or garden to keep your spirits up and mental health in check. RELATED: Mindful running – 6 tips to get you started 4. Body relaxation To become stress-free fast, add a mix of mood-boosting exercise with calming relaxation techniques. Relaxation methods like tai chi, meditation, yoga, or mindfulness have been practised for centuries. Consciously relaxing your body, or even parts of it, can slow down your heart rate, lower stress hormone levels, and boost confidence in your ability to cope with problems. Some techniques you want to try include progressive muscle relaxation, massage therapy, qi gong, and ashtanga yoga. 5. Experiment with essential oils Aromatherapy has been around for thousands of years. Even in Ancient Egypt people were aware of the power of aromatic herbs and their role in well-being. The organs responsible for our sense of smell are directly connected to the parts of the brain linked to emotions, so exposure to certain scents can have a positive effect on mood and help reduce anxiety. Lavender essential oil has been widely studied for its ability to induce calm, and it seems effective in the short-term treatment of anxiety and restlessness. Other essential oils to help you become free from stress include jasmine, bergamot, holy basil, rose, frankincense, vetiver and lemon balm. Aromatherapy: sniff to reduce stress shutterstock/Madeleine Steinbach 6. Create a stress-free playlist We’re only beginning to understand the power of music and how it brings stress relief. If, as 17th century playwright William Congreve said, “music has charms to soothe a savage beast”, surely it can help us reach a stress-free state too? One study compared stress levels in surgical patients who listened to music before an operation and those who didn’t, and found that those who listened to music had lower blood pressure and were said to feel less anxious. Some sounds and rhythms can be more effective than others. 7. Do nothing Feeling overwhelmed by tasks or responsibilities is one of the most common causes of stress. Sometimes, the best response is to put everything on hold and do nothing but take care of yourself: something many of us had to do during the COVID-19 pandemic. However, if doing nothing is still not an option, consider doing less or doing things at a slower pace, or doing them mindfully. Mindfulness gives you a chance to slow down, focus, and become more aware of your reactions. It has also been connected to lower activity in the amygdala, the part of the brain that triggers fear and stress responses. 8. Visualization techniques Visualization techniques can have a calming effect when stress becomes too much to handle. Immerse yourself in a scene that makes you happy and relaxed, and recreate every sensory aspect of the scene, from the smells to the sights or the sounds. By focusing on the sensory experience as a whole, you direct your attention away from sources of stress. Once that happens, your brain will also signal your body to relax. “Exercise causes a spike in endorphins, one of the happiness hormones. To achieve a stress-free state, the key is to engage in physical activity regularly.” Researchers have found that visualization (also called guided imagery) can boost mood and improve depressive symptoms in multiple sclerosis patients, so it surely can have a beneficial effect on stress too. RELATED: Visualization meditation – how to practise it 9. Share your feelings A burden shared is a burden halved, so don’t hesitate to talk someone close to you if worry begins to take over. Sharing your worries can bring a sense of relief, and scientific evidence supports this. A 2013 study found that disclosing feelings of worry and anxiety to someone sympathetic reduced levels of cortisol, the stress hormone. Sometimes you may even prefer to talk to a stranger. Talking therapy is effective in stress relief, whether it’s in person or over the phone. Talking is a therapy to become stress-free shutterstock/Monkey Business Images 10. B vitamins for stress support Did you know that certain vitamin deficiencies can lead to increased feelings of stress? A stress-free diet should be especially rich in B-complex vitamins. Some researchers suggest that these vitamins can lower homocysteine, an amino acid that spikes in stressful situations. So, it’s a good idea to revamp your meal plan to ensure it includes good amounts of vitamin B-rich foods, such as whole grains, legumes, dark leafy vegetables, seeds and nuts. Making this a habit can help lift your mood and reduce the mental fatigue brought about by stress. RELATED: The gut-brain axis 11. Honour your true self Sometimes, stress is a result of internal conflict. There are situations where we must choose between doing what we know in our hearts to be right, and pleasing others or dishonoring our core values. We all have certain values that guide our lives, so take some time to remind yourself of which are the most important to you. One of the steps towards being stress-free is resolving any tension or discrepancies between who you are and who you want to be. This is your opportunity to do just that and feel better. The takeaway: stress-free living During these tough times, try not to let stress and rising anxiety levels get in the way of your happiness. While we all experience stressful situations, there’s no reason to be overwhelmed by them, since we have multiple tools to strengthen our inner-self and become stress-free quickly. So, the next time you feel your anxiety levels rising, give some of our suggestions a try. ● Main image: shutterstock/baranq happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ learn with free online Academy classes Stress management | Letting go | Motivation Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.
  2. There is a force in the universe that is active in us, and is a great resource in our quest for a animated life and a conscious world. this force exists and is with us — indeed, it is in us — making use of it hinges on a crucial factor: the nature of your mindset. What’s Wrong with our Mindset? Mindset, This is an embracing concept — it does not stand for a rigorously scientific view, nor does it stand for a purely fictional one. But it does stand for a view of the world that people can recognize as their own. This is an embracing view, encompassing the whole gamut of values and feelings associated with one’s beliefs and convictions regarding the nature of the world. In the current scientific literature, there is a more rigorous but also more limited concept: this is “paradigm.” Originally developed by philosopher of science Thomas Kuhn to describe the fundamental changes in physics wrought by the shift from the Newtonian view of physical reality, to the Einsteinian relativistic view, in the course of the past decades the concept of paradigm has acquired a wider meaning. It extends from the concept of physical reality to a general concept of what we hold to be the nature of reality. We can speak of a materialistic paradigm, a vitalistic paradigm, a classical Newtonian paradigm, or a new quantum-science paradigm. Whether we give it thought or not, we all hold some variety of paradigm, even if it is not consciously recognized and articulated. This is also true of the concept of “mindset.” We all dispose of some variety of mindset, and that mindset is active and influential for us whether we recognize it or not. There is something fundamentally wrong with the mindset of most people in the modern world. That mindset is antiquated and misleading. People holding it are focused on acquiring material goods and fostering their own wealth, power and influence. They adopt a wasteful and often ostentatious lifestyle. They think that individuals have little or no influence on the way the world is going, and so there is no real need for individuals to feel responsible for the way the world is actually going. Life is a struggle for survival, where the fittest survives. Popular wisdom such as “make the most of your opportunities and never mind what comes after you — you only go around once” and “the world out there is a jungle, so take care of your own interests, because nobody else will care for it” are fairly typical examples. This is how the mind of the typical modern person is set to perceive the world. The values and behaviors inspired by the modern mindset have led to critical conditions in our social, economic, and ecological systems. They have fractured the integrity of the human community, dividing it into we and others, drawing the line in reference to common interests, or competing and perhaps opposing interests. This creates competition and conflict, and gives rise to violence. It leads to an unsustainable world. If we the modern mindset doesn’t change and evolve, we endanger not just our own well-being, but the survival of our species, but also we endanger the survival of all beings on planet earth. How to Change Your Mindset — Start with yourself. But how do you go about it? The first step is to ask yourself some fundamental questions. How do you relate to people, society, and nature around you? Are you part of them, or are you outside and perhaps above them? The honest answer you give, testifies to the nature of your mindset. Adopting an up-to-date mindset is not a quixotic endeavor: The shift from competition to reconciliation and partnership: a change from relationships, organizational models, and societal strategies based on competition to relationships and models based on principles of healing, reconciliation, forgiveness, and male–female partnership. The shift from greed and scarcity to sufficiency and caring: a change in values, perspectives, and approaches from the traditional self-centered and greedy mode toward a sense of the sufficient and the interpers onal concern of caring. The shift from outer to inner authority: a change from reliance on outer sources of “authority” to inner sources of “knowing.” The shift from separation to wholeness: a recognition of the wholeness and interconnectedness of all aspects of reality. The shift from mechanistic to living systems: a shift of attention from models of organizations based on mechanistic systems to perspectives and approaches rooted in the principles that inform the world of the living. The shift from organizational fragmentation to coherent integration: a shift from disintegrative, fragmented organizations with parts set against each other to goals and structures integrated, so they serve both those who participate in the organizations and those around them.
  3. Hi, Struggling to fall asleep at night? Looking for a simple and effective solution to achieve a restful sleep? This 5-minute, 20-second guided meditation is the perfect solution for you. I've created this mainly because I think alot of people could find this helpful.
  4. I know not what tomorrow may unfold, Or where the roads, as yet untrod, may lead; but i know There are no borders, only wind. Like you, I was born. Like you, I was raised in the arms of dreaming. Sometime, We’ll read the meaning of our tears, And we’ll understand. reddit- alexis karpouzos.mp4
  5. I just manifested some cool stuff with this new meditation I'm currently using. I had been struggling before to meditate and to manifest my desires, but since I went past that, I can now help people join me to manifest their desires. If you're having any problems related to meditation, don't hesitate to reach out to me, coz I'm always here to help.😇I'm using this free meditation technique that works for me, but I'd love to hear what everybody else is using. Let's do this!
  6. Disease to Ease is a path that is set by the blend of Yog, Ayurveda, and Dhyaan, and it is a holistic approach to healing and wellbeing. Kaivalyadhama is one such institution that has been at the forefront of this movement, offering courses and programs that combine these ancient sciences to promote optimal health and wellness. Ayurveda, the science of life, emphasizes the importance of balance and harmony in the body, mind, and spirit, while yoga focuses on physical postures, breath control, and meditation to cultivate inner peace and strength. Dhyaan, or meditation, is a practice that brings awareness to the present moment, allowing individuals to connect with their inner selves and find peace amidst the chaos of daily life. Together, these practices provide a powerful foundation for healing and transformation, allowing individuals to move from a state of disease to a state of ease. Through the guidance and support of Kaivalyadhama, individuals can discover the tools and practices they need to create a life of health, happiness, and wellbeing.
  7. Day after day, my voyage ends, the words die out on the tongue, and the time come to take shelter in a silent obscurity. And one day, under the great sky in solitude and silence, with humble heart shall I stand face to face with the abyss. Then, I think, I will understand. Then, I think, I will understand, why there is such a play of colors on clouds, on water, and why flowers are painted in tints, why there is music in leaves, and why the waves sending their chorus of voices to the heart of the listening earth when I sing to make you dance. f964cae4330cf51190e9fd5d175b8bbf.mp4
  8. Hello, to all who are looking forward to becoming the best being they picture themselves. I can say it is not an easy road, there will be sleepless nights, days where you can't stomach anything, crying out of the blue, but we are not in this alone. REMEMBER we are NOT in this alone! There's nothing wrong with asking for help, we all don't have it together so why act like it. I'm not ashamed to say I have a therapist, but let's be real they are not always a phone call away, so we have to seek out ourselves. One place I love to visit is Pinterest for inspirational quotes, I seek out to friends/family who I feel that I can trust, and vent. Greatness requires a lot of focusing on yourself and tuning away the distractions so let's seek it together. I'm always here for anyone who wants to open up.
  9. I am part of nature, and nature is part of me. I am what I am in my communication and communion with all living things. I am an irreducible and coherent whole with the web of life on the planet. Nature, the human community and the universe is connected with the Cosmos. We recognize the deep truth that I am the other. This expresses the concept from contemporary physics of “entanglement”, which is a quantum phenomenon. All atoms, all cells are connected, deeply.” The friendship is the connection we feel for each other, wherever he is, other people, animals, plants, stars. I am part of society, and society is part of me. I am what I am in my communication and communion with my fellow humans.I am an irreducible and coherent whole with the community of humans on the planet.Goodreads, alexis karpouzos official steThe separate identity I attach to other humans and other things is but a convenient convention that facilitates my interaction with them. My family and my community are just as much “me” as the organs of my body. My body and mind, my family and my community, are interacting and interpenetrating, variously prevalent elements in the network of relations that encompasses all things in nature and the human world. The whole gamut of concepts and ideas that separates my identity, or the identity of any person or community, from the identity of other persons and communities are manifestations of this convenient but arbitrary convention. There are only gradients distinguishing individuals from each other and from their environment and no real divisions and boundaries. There are no “others” in the world: We are all living systems and we are all part of each other. Attempting to maintain the system I know as “me” through ruthless competition with the system I know as “you” is a grave mistake: It could damage the integrity of the embracing whole that frames both your life and mine. I cannot preserve my own life and wholeness by damaging that whole, even if damaging a part of it seems to bring me short-term advantage. When I harm you, or anyone else around me, I harm myself. Collaboration, not competition, is the royal road to the wholeness that hallmarks healthy systems in the world. Collaboration calls for empathy and solidarity, and ultimately for love. I do not and cannot love myself if I do not love you and others around me: We are part of the same whole and so are part of each other. Alexis karpouzos
  10. Hello, my name is Maciej. I am the creator of the relaxation channel on Rumble. Creating relaxation music is also my passion. I would like to share with others what I do and I want it to bring positive benefits to others as well Thank you very much for all your support, it helps me to develop further and continue my passion. Best regards and have a nice day! 💗 Link to my channel: White Noise Meditation
  11. Mandala coloring benefits are older than you think. Tine Steiss looks at the advantages – such as relaxation and increased creativity – and traces the history of the mandala. You've seen them everywhere. In line at the supermarket, the bookstore, paying for petrol when you fill up your car; the list is infinite. Recently, mandala coloring books have inundated almost every aspect of printed media. But why? In fact, there are many great benefits of mandala coloring for adults. Some of these rewards are quite surprising, and others are more obvious. Here's a quote for you: “Everything the Power of the World does is done in a circle. The sky is round, and I have heard that the earth is round like a ball, and so are all the stars. The wind, in its greatest power, whirls. Birds make their nests in circles, for theirs is the same religion as ours. The sun comes forth and goes down again in a circle. The moon does the same, and both are round. Even the seasons form a great circle in their changing, and always come back again to where they were. The life of a man is a circle from childhood to childhood, and so it is in everything where power moves.” (cited in Neihardt, 1961:32-33). Colour your life: the benefits of mandala are many A quick history of these fantastic circles reveals humans have been fascinated with them for all of recorded time and perhaps even longer. Nature is full of circles. The moon, flowers, the cycles of seasons and movements of wind. Every culture on earth has some connection with circles. Whether it be from the way they construct buildings and temples to methods of meditation or dance. The symbol of a continuous life cycle, circles travel far and wide, yet remain visible in everyday life. Various religions and philosophies look to circles and more specifically, mandalas, as a journey to the true self. Each layer of the mandala represents a different part of life. Ultimately a mandala is infinite and supports the Buddhist and Hindu claims to reincarnation. What do they have to do with happiness? Often times mandalas are used for meditation. Some practices involve tracing the lines of a mandala with one's eyes, creating a high level of concentration and sense of present-moment-awareness. Similar to the meditation technique of staring into the blue of a candle's flame. Other times they represent prayers or gods. Like a visual mantra, offering peace of mind to the believer. This stillness and awareness mandalas can create is what scientists want to learn from. There are many studies proving the benefits of using mandalas for gaining self-awareness, self-expression and even conflict resolution. How these 'reflections of the self' (Carl Jung) help us achieve greater happiness is simpler than you might think. Drawing circles brings us back to our center. The circle is everywhere in nature: it brings stability to an unstable situation or mind. Once balance returns, the mind and body can begin to function properly again. Thus resetting the purpose and goals one has or finding new ones in a time of uncertainty. Here are only a few of the top benefits of mandala coloring: Helps to stabilize blood pressure increases creativity and self-awareness art therapy reduces anxiety and relaxes muscles self-confidence: freedom to color outside the lines if you want If you're unsure how to start a mandala on your own, there are lots of good resources to find out how. Our writer Tine Steiss has tried her hand at drawing mandalas and found them beneficial. She's created a heart mandala for you to print out. ● happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ develop with free online Academy courses Self-care | Meditation | Painting and drawing | Crafts Written by Tine Steiss Tine is part of the happiness team. She's an artist, meditator, media engineer and MBSR teacher. If she's not traveling she's working on turning her rooftop terrace into a garden paradise. Find out more about her on Instagram.
  12. Hello, my name is Antonica. I am a creator of a relaxation channel. Creating relaxation music is also my passion. I would like to share with others what I do and I want it to bring positive benefits to others as well Thank you very much for all your support, Best regards and have a nice day! 💗 Link to my channel: https://youtube.com/@antonica
  13. HOW TO PROTECT YOUR VULNERABLE HEART (From a letter to a friend) “Your vulnerability is a gift, my love, of course. But please, offer it only to those who truly want it, tender it only to those who sincerely appreciate it and can offer their own tenderness in return, otherwise you will hurt yourself in the long run, and a kind of lonely, resentful despair will take root. Give your precious fragility to those who truly desire – and are willing - to step into a sacred field of deep listening with you, who want to work hard with you to create a safe, empathic, trustworthy and enduring connection. This will not happen overnight. It will take more than words. It will take time. Months. Years, maybe. Perhaps decades. As you are learning, it’s easy to talk about vulnerability. It’s easy to say “I love you”, and speak convincing, uplifting, inspiring words about closeness, love, empathy, deep connection, and “sharing our hearts”. We feel good speaking these words and we want to believe in them. But words are meaningless, empty, unless they are proven in the crucible of connection. Let us not live in hope, and let us not merely pay lip service to the idea of closeness. True friendship, which is love, asks of us our blood, sweat and tears, and even “empaths” can have trouble with being empathic, as you are finding out. Here is the truth: Some beings want your vulnerability and some do not. Some are willing to put in the work, and some are not. Some can handle your vulnerability, and some cannot, at this point in their lives, anyway. Some will say they want your truth and your love and your friendship, but are incapable of actually offering or receiving it. (No judgement here. We all can be more or less self-absorbed or narcissistic at different times in our lives, can’t we?) At worst, those who do not want your vulnerability will ignore it, shame it, or blame you for feeling how you feel, needing what you need and thinking what you think. They will use your vulnerability against you, break your trust and break your heart, ridicule you for being how you are, even call you names. You will leave interactions feeling reduced, unworthy, unheard, unsafe. You may end up blaming yourself, but this may just be a sign that you need more protection from such a person, better boundaries, more space, less closeness. Listen to your body. Yes, if you listen to your body, you will learn who to open your heart to and who to distance yourself from emotionally and even physically. You will learn who is safe, and who is not, despite all the words. You will sense - energetically - who is truly ready and willing to receive the gift of your vulnerability, and who is not. Who truly wants your fragile, open heart, and who does not. It’s okay to draw and redraw boundary lines over time. (Your boundaries are an expression of your power). It's okay to share more then to decide to share less. To open up, and to close down again as you gather new information and perspective. To take one step forwards… and two steps back. Love loves the opening and the closing too, the forwards and the backwards of the dance of intimacy. You do not have to be vulnerable with everyone you meet, and especially not when you first meet them. You do not have to share your heart – your truth, your thoughts, your feelings, your desires, your dreams, your hopes and your fears - until you feel ready, and you may never feel ready, and that’s okay. Don’t let anyone pressure you into opening up. You do not owe anyone anything at all. (And remember, you don’t have to share anything with me that you don’t feel safe to share, dear one. Anything at all, ever.) Your vulnerability is a gift you can give to those who have proved they are ready, willing, and able to receive it. Sometimes you may have to learn through trial and error. You may feel you have shared too much, so you can pull back. Or perhaps you will find the courage to offer a little more vulnerability than before, and see how it’s received. You will spot patterns over time. You will see how someone responds to your open heart. You will not be able to see everything in the beginning. Hope and the mind’s fantasies of love can blind you. Stay connected to your gut. It will not lie. When you find someone who can truly receive your vulnerability, over time, and can offer their open heart in return, rejoice! As you know, it is this safe, empathic, consistent and reliable relational field, this sacred space that accepts us exactly as we are, brokenness and all - in other words, the presence of God - that ultimately heals our deepest trauma.... whether you find this warm love in a friend… or a lover, a partner, a family member, a therapist, a healer, a pet, an imaginary figure of light, a two hundred year old tree… or in the deepest recesses of your own beautiful self…. So yes, your vulnerability is a precious gift, my love, but to whom are you offering it? Who has the maturity, courage, trustworthiness and strength to fully receive it, and consistently reflect it back to you? Who truly wants you, the authentic you, the unmasked you, the raw and unfiltered and imperfect you? Who simply talks about love and empathy and connection and family… and who actually does the hard work of meeting you, deeply listening to you, valuing and honouring you, in a real and embodied way? These are the questions you are being guided towards now, my love, as you rediscover your true worth…” - Jeff Foster
  14. As a meditation teacher embodiment is vital. I face the question of how to maintain my daily practice regularly. Here are some of my approaches and I hope to hear more tips and explore more ideas with you. - Develop a routine: Most days I practice before I even really leave the bed. I wake up, open the balcony door, wrap the blanket around my shoulders and start with a 20 minute guided meditation. - Be kind to yourself: do not beat yourself up over having skipped a day or two. This is the same as losing your focus during the meditation. Simply begin again. Your best is good enough, and sometimes your best didn't include the meditation. - Use the moments you have: It doesn't have to be a perfect time, perfect location, perfectly silent. Learn to see opportunities for meditating. When you are doing the dished, commuting, walking the dog, ... learn to check in with yourself at random moments during the day.
  15. So, I'm curious about meditation and mindfulness, and I've seen a lot of ads on Instagram for all these meditation and mindfulness apps. Does anyone have experience from using an app for meditation? And can you recommend me your faves (preferably free apps because I'm cheap like that) ? And do mindfulness apps really work? Thank you!
  16. Meditation can provide you with a feeling of quiet, harmony, and adjustment that can help both your profound prosperity and your general well-being. You can likewise utilize it to unwind and adapt to pressure by pulling together your consideration on something quieting. Meditation can assist you with figuring out how to remain focused and keep inward harmony. Meditation will foster your instinct, make you more alarmed increment determination and make you less forceful. - Since it assists you with clearing your head, reflection further develops your fixation levels, memory, and innovativeness and furthermore causes you to feel revived. Use this daily short meditation to help you improve your life. https://pastelink.net/mdezgsui
  17. Eastern perspective and medicine, beginning in out of date India and China, have commonly regarded body structures and the presence processes occurring inside as resolute. Their phrasing lives somewhere close to plan and ability and recognizes explicit components in the human body, tending to the movement of life energy and, in some sense, guides for that stream that don't come close to actual plans apparent by Western science and prescription. The chakras are the energy networks in a singular's normal field and are responsible for their physiological and state of mind as well as unambiguous social affairs of organs. All basic components of the human not permanently set up by energy that turns in the chakras. These can be portrayed as "whirlpools implied," and in Indian, they are considered "energy detonates" or "wheels." https://www.digistore24.com/redir/437658/Healing77/ The course of energy change happens exactly in these core interests. Crucial energy, close by blood, courses around the meridians in the chakras and drives all organs and structures in the human body. Right when the scattering in these meridians falls apart, the human body becomes powerless to various issues. A shocking insurance procedure, arranged explicitly to battle such stagnation is Chi Gun, an old Chinese methodology for self-recovering which incites the energy networks. Chi Gun assists people with conveying the genuine energy by scouring express districts connecting with the different chakras. There are 49 chakras referred to in the Vedic Canons, seven of which are basic; 21 are in the resulting circle, and 21 in the third circle. According to the Vedis, there are various energy channels provoking different regions from the chakras. Three of these channels are crucial. The first, called "shushumna," is vacant and is moved in the spine. The other two energy pathways, "ida" and "pingala", are arranged on either side of the spine. These two channels are the most powerful in a large number individuals, while "shushumna" stays flat. The seven basic chakras turn at high speeds in the collection of sound individuals yet tone down amidst jumble or with impelling age. Right when the body is in a genial balance, the chakras stay somewhat open. Close chakras can'thttps://www.digistore24.com/redir/437658/Healing77/
  18. You know, it is often said that “Happiness is Free” irrespective of whatever one is going through in life. Well, sometimes, to get happiness and stability in every area of one’s life, there is a price to pay. Mental health, financial and emotional stability and intelligence, regular sleep pattern, balance between work life and social life are some of the problems or issues that are quite paramount these days especially if one follows online conversations on social media. Some people have sought therapy like meditation as a way of escaping from the issues mentioned above. While meditation has worked for some, otters haven’t been that lucky. For those that still want to give meditation a try, Genie Script by Wesley Virgin is by far the best solution or therapy if you like, for the issues we mentioned in the second paragraph of this post. https://bit.ly/3zyWeDN
  19. Hello everyone and welcome to my YOUTUBE channel! I download & make relaxing and visually beautiful videos for you to enjoy from the comfort of your home! I love to create music and my aim is to show you how beautiful the world is by taking you on a journey with amazing videos and calming music! My videos are ideal for sleep, study, meditation and stress relief. So, you will find a lot to listen too on my channel and you'll discover many ways to relax! Thank you for watching and for all of your support!! PS Music Therapy, Therapy by sounds of Nature, Religion prayers & meditations, Affirmations, views of nature, cities & villages and etc. STOP STRESS & RELAX ! Please, watch & subscribe & Like !!! https://shortest.link/3R3w
  20. Manche Menschen denken immer noch, dass sie ihr Glück durch das Erreichen von Zielen oder den Erwerb materieller Dinge erreichen, aber die Wissenschaft zeigt, dass das nicht der Fall ist. Die Psychologin Stanislava Puač Jovanović erklärt, warum Glück eine innere Angelegenheit ist und verrät einen Drei-Schritte-Plan, um deine innere Freude zu entwickeln. Die meisten von uns erkennen bei einem von zwei typischen Anlässen, dass Glück eine innere Angelegenheit ist. Die erste ist, wenn du alles bekommst, was du dir gewünscht hast... und du dann feststellst, dass du immer noch keine Freude im Leben finden kannst. Das andere ist, wenn du alles verlierst, von dem du dachtest, du könntest es nicht entbehren... und dann feststellst, dass du einen anderen Weg finden musst, um dich gut zu fühlen. Ich habe beides erlebt und jedes Mal wurde mir klar: Glück ist eine innere Angelegenheit. Schließlich kann ich nicht zulassen, dass äußere Umstände bestimmen, wie ich mich mein ganzes Leben lang fühlen werde, oder? In diesem Artikel wird erklärt, warum Glück von innen kommt und diese Behauptung mit wissenschaftlichen Erkenntnissen untermauert. Außerdem gehen wir auf Techniken und Werkzeuge ein, die dir helfen, die Fähigkeit zu entwickeln, mit dem glücklich zu sein, was du in jedem Moment hast. Warum Glück eine innere Angelegenheit ist Wenn wir den Satz wörtlich nehmen, gibt es zwei Komponenten der Behauptung, dass Glück eine innere Angelegenheit ist, über die wir nachdenken sollten. Erstens, dass das Glück in uns selbst liegt. Zweitens ist es ein Job - mit anderen Worten, es ist nicht etwas, das uns natürlich passiert, sondern etwas, an dem wir arbeiten müssen. Lass uns beide Elemente untersuchen. Innen vs Aussen Wir alle wissen, dass Glück eine innere Erfahrung ist, ein Gefühl, das sich durch unser Wesen zieht. Trotzdem erwarten wir meistens, dass es durch äußere Umstände entsteht. Leider gibt es viele Mythen über das Glück. Sonia Lyubomirsky, eine Forscherin auf diesem Gebiet, hat sieben schädliche Überzeugungen zusammengefasst, die wir normalerweise über das Gefühl haben und die uns nicht gut tun. Sie drehen sich meist um eine Überzeugung, die wie folgt ausgedrückt wird: "Ich werde glücklich sein, wenn..." (etwas passiert). Das "wenn" wird dann mit unseren individuellen Wünschen gefüllt - wenn wir den richtigen Partner finden, drei Kinder haben, den perfekten Job bekommen, eine bestimmte Menge Geld auf der Bank haben, unsere Hobbys ausleben, die Welt bereisen und so weiter und so fort. Glück ist ein innerer Job: Dankbarkeit zeigen hilft shutterstock/Anatoliy Karlyuk Das Streben nach Glück kann theoretisch nie abgeschlossen werden. Das ist, grob vereinfacht, der Grund, warum im Buddhismus die Sehnsucht als Ursache des Leidens angesehen wird. Ich habe diese Wahrheit mehr als einmal in meinem Leben erlebt. Der letzte Vorfall ereignete sich vor kurzem. Ich habe endlich ein Ziel verwirklicht, das ich mir vor drei Jahren gesetzt hatte - in Immobilien zu investieren. Es war zwar nur eine bescheidene Investition, aber in meinen Augen reichte sie aus. Ich hatte mich drei Jahre lang zu Tode geschuftet, um genug Geld zu sammeln und eine Immobilie zu kaufen; ein kleines Haus auf dem Land, damit meine Tochter und ich ab und zu Zeit in der Natur verbringen können. “Wir scheinen zu übersehen, dass wir die Kontrolle darüber haben, wie wir uns fühlen; dass Glück eine innere Angelegenheit ist. Wir müssen uns anstrengen, um Glück zu erreichen und zu bewahren.” Ich habe mir immer wieder versprochen, dass ich, sobald ich dieses Ziel erreicht habe, meine Arbeit etwas lockerer angehen und mein Leben ein bisschen mehr genießen werde. Ich werde glücklich und entspannt sein, weil ich weiß, dass wir alles haben, was wir brauchen. Keine schlaflosen Nächte und stressigen Tage voller Müdigkeit mehr. Und dann ertappte ich mich dabei, wie ich etwas tat, das mir klar machte, dass Glück eine innere Angelegenheit ist. Ich dachte darüber nach, auf dem Grundstück, das ich gekauft hatte, ein Glamping-Unternehmen zu gründen (und mehr Geld zu investieren)! Übersetzt heißt das: Ich kann nicht mit dem zufrieden sein, was ich endlich erreicht habe, ich musste mehr tun. Ich darf nicht zufrieden sein mit dem, wo ich bin. Ich muss auf mein Recht auf Schlaf, Freizeit - und Glück - verzichten, bis ich das nächste Ziel erreicht habe. Glück kann man nicht kaufen (außer man gibt sein Geld für diese Dinge aus) Was Menschen überall auf der ganzen Welt glücklich macht – Glück in verschiedenen Ländern Glücklich sein. Was heißt das genau? Da kommt mir unweigerlich eine Sache in den Sinn. Nein, ich werde auch mit der nächsten Sache nicht glücklich sein. Glück ist eine innere Angelegenheit. Wir entscheiden uns dafür, mit etwas zufrieden zu sein oder unglücklich über dieses oder jenes zu sein. Wäre das nicht der Fall, gäbe es massive Unterschiede im Glück, die auf verschiedenen äußeren Faktoren wie Alter, Familienstand und sozioökonomischem Status, Bildung, Religion oder Kompetenzen beruhen. Aber das tun wir nicht. Obwohl sie konsistent und vermutlich kausal sind, bewegen sich die Unterschiede zwischen 10% und 15%. Es muss also einen anderen Grund geben, warum manche Menschen (und Nationen) unabhängig davon, was sie haben, wo und wie sie leben, glücklich sind. In der Tat scheinen einige Menschen und Kulturen zu wissen, wie sie sich Frieden und Zufriedenheit bewahren können, unabhängig davon, was in ihrem Leben passiert und wie viel sie haben. Und der Grund dafür? Diese Menschen wissen, dass Glück eine innere Angelegenheit ist. Man kann sich nicht auf Glück oder Errungenschaften verlassen, um glücklich zu sein. Wir müssen die Arbeit in unserem Inneren machen. Arbeit vs. Passivität Ein detaillierter Blick auf die Vorstellungen von Glück in 15 Ländern hat gezeigt, dass die Menschen auf der ganzen Welt glauben, dass Glück zerbrechlich ist. Wir halten es für flüchtig. Wenn wir glücklich sind, haben wir das Gefühl, dass es sich leicht in einen weniger günstigen Zustand verwandeln kann. Diese kulturübergreifende Überzeugung spiegelt unsere Passivität gegenüber Emotionen wider. Wir scheinen zu übersehen, dass wir die Kontrolle darüber haben, wie wir uns fühlen, dass Glück eine innere Angelegenheit ist. Mit anderen Worten: Wir müssen uns anstrengen, um Glück zu erreichen und zu bewahren. Wir können nicht einfach darauf warten, dass uns etwas oder jemand fröhlich macht. Aber wie können wir die Arbeit machen? Wenn Glück eine innere Angelegenheit ist, was ist dann das Handwerkszeug dafür? Wie du mit dem, was du schon hast, glücklicher wirst Nachdem wir nun verstanden haben, dass Glück eine innere Angelegenheit ist, müssen wir darüber sprechen, wie wir mehr darauf hinarbeiten können. Jedem Werkzeug, das ich hier vorschlage, liegt ein Grundsatz zu Grunde: Proaktivität. Instinktiv lassen sich die meisten von uns einfach von den Ereignissen und Emotionen leiten. Dennoch ist eine proaktive Emotionsregulierung der Schlüssel zur Aufrechterhaltung der Widerstandsfähigkeit angesichts von Widrigkeiten. Wir geben dir ein paar Techniken an die Hand, mit denen du lernen kannst, wie du das Prinzip "Glück ist ein Insider-Job" in die Praxis umsetzt. Bevor wir uns mit den vier praktischen Möglichkeiten befassen, schauen wir uns ein Konzept an, das ihnen zugrunde liegt. Glück ist eine innere Angelegenheit, die in erster Linie davon abhängt, dass wir lernen und wieder lernen, wie wir andere, uns selbst und unsere Aussichten im Leben wahrnehmen. Mit anderen Worten: Um glücklich zu werden, egal, was das Schicksal uns in den Weg stellt, müssen wir lernen, optimistisch zu sein. Nichts deutet mehr darauf hin, dass Glück eine innere Angelegenheit ist, als das Konzept des erlernten Optimismus. Dieses Konzept stammt aus der Positiven Psychologie und wurde von ihrem Begründer Martin Seligman postuliert. “Wenn wir Dankbarkeit entwickeln, verbessert sich unser langfristiges Wohlbefinden erheblich, wie die wissenschaftliche Forschung bestätigt hat. Lerne also, das Gute in deinem Leben anzuerkennen und zähle deine Segnungen.” Im Wesentlichen bedeutet erlernter Optimismus, dass wir uns die Überzeugung aneignen, dass wir unsere Einstellung und unser Verhalten gegenüber Lebensereignissen ändern können. Und wir können beschließen, die Kontrolle darüber zu haben, wie wir uns fühlen. Laut dem Wörterbuch der American Psychological Association ist erlernter Optimismus: ...ein Erklärungsstil, der die Ursachen für negative Ereignisse auf externe, instabile und spezifische Faktoren zurückführt: Das heißt, man glaubt, dass Probleme durch andere Menschen oder situative Faktoren verursacht werden, dass die Ursachen als flüchtig angesehen werden und dass sie auf eine oder wenige Situationen im eigenen Leben beschränkt sind. Dennoch warnt Seligman auch vor den Gefahren eines extremen und unrealistischen Optimismus. Die Techniken, um eine gesunde (und heilende) Dosis Optimismus zu entwickeln, sind: 1. Sei dankbar für deine Privilegien Dankbarkeit bedeutet, dass du das, was für dich wertvoll und bedeutsam ist, zu schätzen weißt. Wir alle haben täglich viele Dinge im Leben, für die wir dankbar sein können. Bist du einigermaßen gesund? Sind deine Liebsten in Sicherheit? Hast du ein Dach über dem Kopf? Hast du bisher schon viele schöne Momente in deinem Leben erlebt? Auch interessant? Tipps für mehr Dankbarkeit im Alltag Und das sind nur die Grundlagen. Wir Menschen - vor allem in der westlichen Welt - vergessen oft, wie gesegnet und wohlhabend wir sind. Tatsächlich ist es unsere natürliche Reaktion, uns auf das zu konzentrieren, was wir nicht haben, anstatt auf das, was wir haben. Wenn wir hingegen Dankbarkeit entwickeln, verbessert sich unser langfristiges Wohlbefinden erheblich, wie wissenschaftliche Untersuchungen bestätigen. Lerne also, das Gute in deinem Leben anzuerkennen und zähle deine Segnungen. 2. Anderen helfen, die in größerer Not sind als du selbst Wenn du den Grundsatz akzeptierst, dass Glück eine innere Angelegenheit ist, entwickelst du Handlungskompetenz. Um den erlernten Optimismus in dir weiter auszubauen, solltest du daran denken, anderen in Not zu helfen. Freiwillige Arbeit und Spenden werden dir sehr helfen und dir zwei Dinge bewusst machen: Bedürftigen zu helfen ist eine großartige Möglichkeit, inneres Glück zu finden Erstens gibt es da draußen so viele Menschen, die viel mehr zu kämpfen haben als du, aber sie kämpfen weiter. Das macht es dir noch leichter zu erkennen, wie viel Glück du hast. Zweitens gibt es dir ein Gefühl der Macht, etwas Gutes in der Welt zu tun. Dieses Gefühl wird sich auf viele Bereiche deines Lebens ausweiten, auch auf die Kontrolle über deine Wahrnehmungen und Gefühle. 3. Den Nutzen deiner negativen Gedanken und Überzeugungen in Frage stellen und angehen Wir alle sind durch unsere automatischen negativen Gedanken stark belastet. Wir bemerken sie selten, aber sie bestimmen, wie wir uns im Leben fühlen. Also, mach dich an die Arbeit. Beobachte deine unmittelbaren Reaktionen auf Stressoren. Dann stelle sie in Frage. Wenn deine automatische Reaktion auf einen Misserfolg ein Gedanke ist: "Das schaffe ich nie", dann frage dich, was du davon hast, so zu denken? Wie fühlst du dich? Und wie möchtest du dich fühlen? Gibt es keine alternativen Erklärungen für diese Situation? Doch, die gibt es. Das könnte dich auch interessieren: Glücklicher und reicher sein - eine Frage der Perspektive? Achte also auf den potenziellen Nutzen deines Pessimismus und deiner harschen Selbstkritik (ist das zum Beispiel ein Teil von dir, der dich vor Enttäuschungen schützt?) Entscheide dich dann bewusst für eine andere Sichtweise der Dinge. Durch Wiederholung werden sich deine neuen Überzeugungen und mentalen Gewohnheiten verfestigen und dir helfen, glücklicher zu sein. Mein Fazit: Glück kommt von innen Das Leben ist voll von Höhen und Tiefen. Wir werden mit Glück und Unglück beschenkt. Das wissen wir alle. Wenn wir jedoch ständig auf ein Geschenk des Himmels warten, um uns gut zu fühlen, haben wir es vielleicht schwer. Stattdessen haben wir eine Wahl. Wir haben die Wahl, das Glück als eine innere Angelegenheit zu betrachten - und die Arbeit zu tun. Es geht nicht nur darum, deine Bedürfnisse zu befriedigen, dich körperlich und seelisch zu pflegen und gesunde Beziehungen aufzubauen. Du musst dich verpflichten, proaktiv mit deinen Gefühlen umzugehen. Der Schlüssel zu deiner Glückseligkeit liegt in dir selbst. Übernimm die Kontrolle. Sei glücklich. Hat dir der Artikel gefallen? Erfahre mehr über das kostenlose Angebot des happiness Projekts: Unsere Mission: Eine sichere und sich gegenseitig unterstützende Gemeinschaft zu ermöglichen, in der Werkzeuge, Praktiken und Erfahrungen ausgetauscht werden, die es jedem ermöglichen, ein glückliches und erfülltes Leben zu führen. Konkret heißt das für dich, dass du als Mitglied der happiness Gemeinschaft kostenlose folgende Vorteile genießt: regelmäßige Tipps zur Stressbewältigung, Meditation, Nachhaltigkeit und vielen anderen spannenden Themengebieten gelebte Inspirationen für ein glücklicheres Leben durch neue, tiefe Freundschaften im happiness Forum Erfahrungen austauschen, anderen auf ihrem Lebensweg beistehen und selbst unterstützt werden spannende, kostenlose Online Kurse in der happiness Academy belegen (aktuell ausschließlich auf englisch) z.B. Achtsamkeitsmeditation/ MBSR wissenschaftlich fundierte Artikel im happiness Magazin über das glücklich sein, zu den Vorteilen der Meditation, ... Du kannst dem Auf- und Ab des Lebens nicht entkommen, aber du kannst lernen bewusster damit umzugehen, es anzunehmen und dadurch innere Freiheit zu erlangen. Werde heute noch Teil der liebevollen Gemeinschaft offenherziger Menschen und melde dich jetzt an. Titelbild: shutterstock/Daisy Daisy Geschrieben von Stanislava Puač Jovanović Stanislava Puač Jovanović hat einen Master-Abschluss in Psychologie und arbeitet als freiberufliche Autorin und Forscherin in diesem Bereich. Ihr Hauptaugenmerk liegt auf Fragen der psychischen Gesundheit, der Stressbewältigung, der Selbstentfaltung und des Wohlbefindens.
  21. Nor angel, nor man, nor brute,Nor body, mind, nor he nor she,Before the sun, the moon, the earth,Before the stars or comets free,Before even time has had its birthand the Causation’s law,there was the immortal dream of lovethat embraced everything.
  22. Taking 10 minutes to meditate in the morning can set you up for a calm, compassionate and productive day ahead. Meditation practitioner Ann Vrlak explains why and discusses some morning meditations you can try out. Imagine what you could accomplish if you started your day alert, content and creative. On the other hand, imagine going out the door feeling overwhelmed, ungrounded and unhappy. If you find yourself stressed and rushed even before you get out of bed, morning meditation may be the perfect medicine for you. You can’t control what your day will bring, but you can ground your being and body in calm, clarity and compassion with morning meditation. And you don’t need an hour or even 30 minutes to do it. Setting aside as little as ten minutes, you can bring these qualities with you into your day. The importance of morning meditation In fact, many people specifically choose mornings for their meditation practice. Why? Because mornings are special. • JOIN US! Sign up to learn more about meditation and mindfulness • Firstly, you’re in a unique state when you first wake up. Your body, mind and soul are relaxed and receptive. Whatever you do first thing in the morning has a greater impact than at others time of day. Which do you think will lead you into a happier day? Listening to stressful world news and scrolling through your newsfeed or taking time to immerse yourself in self-care, quiet and acceptance? Also, many of us seem to wake up immediately into our to-do lists and our worries. That’s stressful. A short morning meditation will create a space for you to recognize and rest in your 'being' rather than in 'doing.' You will connect with being aware, being present; with whatever is here now for you. “You can’t control what your day will bring, but you can ground your being and body in calm, clarity and compassion with morning meditation.” Finally, on the practical side of things, mornings are often quieter. It can be a wonderful time to sit and rest in the silence inside you, free from distractions. The benefits of morning meditation A morning meditation routine will bring you all the usual benefits of meditation: Increasing self-awareness and self-compassion Strengthening empathy Decreasing anxiety and depression Rediscovering the spiritual dimension in your life Boosting well-being and happiness Improving concentration and attention Expanding creativity and problem-solving Increasing equanimity and fair-mindedness Quiet quality: peaceful mornings are great for meditation Furthermore, a meditation routine in the morning will give you these added, special benefits: Starting the day with compassion People don’t meditate to become good meditators, they meditate to become more self-aware, compassionate and happy, and to share these gifts with the people they care about most. When you start your day with these qualities, you’ll automatically bring them into your conversations with friends and family, your responses to things not going your way, your tasks at work and how you 'talk' to yourself. Starting the day calm and rejuvenated Meditation is like a massage for your nervous system. The calming and rejuvenating effects of meditation are now well proven. You can begin your day relaxed and content, focused and ready to meet whatever comes your way. Instead of your usual morning stresses, you can start your day with a positive, empowering experience. Tips for morning meditation Sounds good, right? If you’d like to give morning meditation a try, here are some tips to get started. Where and when With a bit of thought, you can easily find 10 minutes in your morning, wither by skipping your morning social media surfing habit or setting your alarm that little bit earlier. Depending on the type of meditation you choose, you can do your morning meditation routine almost anywhere: In bed Sitting in a quiet space in your home. On the train or bus on your morning commute .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } A sample 10 minute meditation YouTube/Goop Types of meditation There are many different types of meditation you can choose from to start with first thing to begin your day. There are practices that use your breath, concentration, body awareness, thought and emotions, as well as exploring your deepest sense of self. In fact, any practice that appeals to you can become your morning meditation. Here are a few of the most popular morning meditations. 1) Mindfulness meditation The core practice of meditation, mindfulness, can be a wonderful way to start your day. Mindfulness is paying attention to the present moment, as fully as you can, with kindness and curiosity. With mindfulness, you start your day with an openness and acceptance about whatever you’re experiencing: worry, happiness, planning or physical discomfort. Everything becomes part of a practice of simply being with yourself, in an accepting and caring way. 2) Body scan/embodiment meditations Body scan practices are a lovely way to rise up through sleep to wakefulness. You can, of course, do a body scan while you’re still in bed – you just need a bit of extra attention not to fall back to sleep! RELATED: Does meditation really work? Here's what science says Body scan practices guide you through sensing each part of your body in a sequence, from your fingertips, to your stomach, to your toes. Your body is more open in the morning, so this practice can be a great way to let your awareness soak into all parts of your body to feel energized and deeply present, while your mind takes a break. Watch our body scan meditation script video below to get started or click through to read more about this powerful and popular technique. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } 3) Breath meditations Breathwork is a powerful choice for meditations in the morning. And there are a whole range of breath meditations, from those that create relaxation – such as conscious breathing – to those that increase mental focus and energy. So, you can choose one that best fits your needs in the morning: Equalized breath: sample morning meditation I’d like to show you how to do a simple breathing practice you can do at home or on your morning commute. The Equalized Breath will relax your nervous system and give you a stable 'home base' to come back to when your mind wanders. Don’t worry, everyone gets distracted. It’s not ‘wrong,’ it’s a key part of meditation practice. Find a comfortable sitting position and, if you can, let your eyes gently close. Take a minute to allow your body to really relax and take a few deep breaths. For this practice, adjust your breath so all four parts are of equal length. You count to four during your in breath, hold your breath to a count of four, exhale for four, and hold your breath out to a count of four. Then hold for four again. It’s really important not to strain. If four seconds feels too long, reduce it to three. And, if you can comfortably do longer, try for six seconds. The important things are: not to strain and to keep all four parts equal in length. And, when a thought, feeling or sensation distracts you, that’s OK. Just start again, breathing and counting, focusing on your breath. Do your best to be non-judgmental with yourself if your mind wanders off. Remember: mindfulness is watching ‘with kindness and curiosity.’ Kindness encourages you to open. Judgement closes you down. Morning meditations sets you up for the day shutterstock/Ekaterina Iatcenko Morning meditation may be the most powerful place for you to start exploring meditation. And, with ten (or more!) minutes of meditation during the AM, you will rest in a sense of being and presence, be kind and more accepting with yourself, and connect with silence and strength. Find a practice that appeals to you and try it for a week. Start your day with more calm, clarity and compassion and see how it makes you – and those around you – feel. ● Main image: shutterstock/Pro-stock studio Liked this? Then check out 5 strategies to help you develop a regular meditation practice. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Gratitude meditation | 6 phase meditation Written by Ann Vrlak Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.
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