Having troubles waking up early in the morning? Always snoozing until the last minute? Often late to work? Well, then you should learn the secret of waking up early. It’s all about the motivation. It is always easier to make an effort when you are really motivated. So, if you want to become an early riser after years of being a night owl, all that you need is to find a good reason to get up early in the morning.

Think of the things you always wanted to do but never had time for. Imagine you can find the time needed every day. Just be smart and use your mornings for that. Do something for yourself. When you come home after a long and exhausting hours of work, you are most likely to skip the things you enjoy only because you are extremely tired. You are so tired that the only thing you want is spend your evening watching TV and there is no more energy for anything else. But what about you and your true desires? Don’t you want to be in a good shape anymore? Don’t you want to finally finish the book you have been writing since college? Don’t you want to spend more time outside playing with your one true friend, your dog, instead of walking him out really fast to do his business because you no longer have time for him?

Well leave this all in the past. Now you will have time for everything! Made a list of things you are going to do for the whole week ahead and stick to the plan. Yes, you are right, you need to write it down. Place it on the mirror in the bathroom and go through your plans when you brush your teeth in the evening before going to bed. Remind yourself of your plans for the next day and visualize them. What image do you have in your head when you do that? I am sure you can see yourself with a big smile on your face. That’s the way to go! Do it every evening and soon you will see that waking up early has never been that easy!

“New you” will have time for everything. Going to the gym before work, practicing yoga, or jogging outside can give you an energy boost for the rest of the day and significantly increase your productivity. Not only you will become fitter and healthier, but you will also notice that you are million times more active and willing to succeed. Besides, physical activity in the morning will help you falling asleep easily at night and your sleep is proven to be deeper. This way you will need less time to restore and you will feel better and full of energy when you wake up early next day. I know, it sounds crazy but you will actually need less sleep to be more active during the day when you start doing sports.

Does that sound like you? If not, I am sure you will still be able to find one true reason for waking up early that will stimulate you to put much effort into it. Everyone is different, so is the motivation that will work for you.

Amber Smith is a time management expert and runs the site How to Get Up Early. The site is about helping people to get up early and be more productive by sharing original tips and innovative products.

Photo credit: twolittlemoos

Meditation has been used for hundreds of years by individuals seeking inner peace, enlightenment and a break from the everyday stressers of life. The practice is thought to benefit the mind, body and spirit in a multitude of ways. Below are the top 10 most significant positive effects of meditation:

1.  It is thought to promote cardiovascular healthy by slowing the heart rate and pace of breathing, as well as increasing the flow of blood to the heart. This effect is thought to lower blood pressure, increase exercise capacity and reduce stress, all of which promote cardiovascular wellness.

2.  Meditation may help individuals with chronic illnesses manage their conditions by lowering stress levels, which is known to lead to a healthier mind and body.

3. Practicing the mind-body exercise on a regular basis may help strengthen an individual’s immune system by stimulating blood flow, inducing relaxation and helping the body eliminate free radicals, which are known to cause cellular damage.

4. Meditation has been shown in multiple studies to reduce a person’s response to pain. This may be especially beneficial for individuals with chronic migraines, fibromyalgia or other conditions in which regular discomfort is experienced.

5. Individuals who meditated on a regular basis may find that they have improved self-esteem and a more positive outlook on life. This may be due to a number of physiological factors, such as increased serotonin levels, as well as a clearer sense of one’s self stemming from introspection.

6. People with fears or phobias may be helped by meditation, since the mind-body practice is thought to help individuals resolve their inner problems.

7. Meditation has many benefits for the career-minded, as it may help increase creativity, strengthen one’s ability to focus and improve memory. Moreover, the stress-relieving benefits of the practice have been helping businessmen and women reduce workplace tension for many years.

8. People who meditate may also find themselves becoming more compassionate individuals, as introspection has strong potential to promote empathy.

9. Meditation may help individuals deepen their spiritual connection with a higher being, or simply become more aware that they have a spiritual side. Today, many people unfortunately overlook this aspect of themselves.

10. Living in the moment by pushing aside the worries of the past or future is known to help people achieve a more fulfilled existence. A focus on the present is what meditation is all about, so people whose minds are constantly occupied with concerns may want to give the mind-body practice a try.

Shar Ray is a member of Dahn Yoga – one of the largest yoga and tai chi companies in the world with its own unique style and brand of yoga. Dahn Yoga is rooted in the rich history of an ancient Asian mind-body practice, Sun Do, and in the wisdom of the Chun Bu Kyung.

For many people, the word “meditation” conjures up images of a two-hour “om” session in a room filled with candles, the scent of patchouli wafting through the air. While it would be nice if we all had a couple hours to focus on ourselves, and an unlimited incense budget, for most of us that’s not remotely the case. If you’re like me, your time is filled with work and family and all of the other little things that make up a day. You don’t have two minutes to meditate, it seems, much less two hours. But by learning to make do with the opportunities that present themselves throughout the day, you can find a few nice meditative interludes to help get you through your schedule.

The benefits of mindfulness are legion. Meditation and imagery are used to treat all sorts of physical ailments, and the stress-busting powers of mindful practice are becoming legendary. Western science is finally learning what Eastern practitioners have long known – the mind and body are inseparable, and paying focused attention to both has a positive impact on both physical and mental health.

“Sure,” you say, “I’d love to meditate. That all sounds great. But, I’m too busy just getting through my day to sit cross-legged in some room, humming to myself. That’s for gurus and retired people!” Luckily, you don’t need two hours, you don’t need to sit cross-legged, and you don’t even need a room. There are ways that you can gain the positive, healthful, relaxing benefits of meditation without even missing a beat in your busy day. I call this “Menial Mindfulness.”

My favorite menial mindful moments come when I’m doing what used to be my least favorite task – washing the dishes. We have a large blended family, and there’s no shortage of dirty dishes in my kitchen, ever. I used to struggle to motivate myself to get the dishes done. I’ve learned to use the time as a peaceful, centering interlude. It all has to do with slowing the breath, and opening the senses. Here’s how:

-Start with acceptance. The fact is that you have to do the dishes, and at that moment in time, you’re at the sink. You are going to do the dishes whether you fight it or not. So, think about this as analogous to your entire journey of change. There are menial tasks on the road to changing yourself. Here’s some great practice in how to embrace those tasks as you work toward your goals. Breathe deep, look at your task, and get ready to dig in. It’s a feeling that you’ll get to know.

- Approach your task with love and gratitude. If you have a roof over your head and a sink in which to do your dishes, there are many, many people who would give just about anything to be in your place. You are upright and breathing, and you are capable of washing dishes. This puts you in a position of privilege, and it’s worthwhile to remember that. As you continue on your journey of change and self-improvement, don’t forget to be thankful for what you’ve already got.

- Use all your senses, but especially your sense of touch. Many grounding/centering exercises use touch to bring us back into our bodies. Pick up the first plate, and feel its weight in your hands. What temperature is it? How smooth is it? How do your fingers feel when you grasp it? Turn the water on, and use your senses to experience that. Take your time… feel the warmth of the water, the smooth slickness of the soap, the texture of the dish scrubber. How does the soap smell? How does everything look?

- Keep returning to your senses. At some point, probably sooner than later, you’re going to want to escape into your thoughts. You’re going to want to race through this task and get it done so you can move on to “important” things. As far as your self-improvement journey goes, though, it’s hard to imagine anything more important than learning to gratefully accept whatever task you’ve been given in the moment. All self-improvement gains start with acceptance. It’s a wonderful skill to work on. So, as you hear your thoughts intrude, telling you that you need to hurry, asking you where the money is coming from to pay the bills, quiet your thoughts by returning to your senses. Feel that mug in your hands, slippery with warm soapy water. Express gratitude. Rinse. Repeat.

- Generalize your learning. What works for dishes works for walking down the block to the coffee shop or driving to work. Try a walking meditation, where your focused breathing and mindful attention to the feel of your shoes on the pavement provides your center. Life is a meditation, if you make it that way. You can refresh your mind any time you’ve got a menial task at hand.

Try menial mindfulness for yourself, with these ot other daily chores. If you find one that really works for you, share it in the comments.

Dr. Jeff Guardalabene is a clinical psychologist. He blogs at drjeffblog.blogspot.com.

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The Benefits of Meditation

With modern technology evolving, an increasing number of jobs involve sitting at a computer for at least 8 hours a day. You may think this makes for an easy life but sitting at a computer for prolonged periods of time can actually cause you to suffer from pains and strains; known as Repetitive Strain Injuries (RSI’s). Along with RSIs; back and neck pain, poor circulation and insomnia can be caused by office jobs.

Yoga is becoming an increasingly popular exercise as it’s gentle, and work wonders for office workers who are prone to stress, poor circulation, RSIs and low fitness levels. Another benefit of yoga is that it can easily fit into the busiest of schedules. Just 20 minutes of yoga a day can uplift your mood and reinvigorate your body.

The following are common complaints many people have as a result of their office job:

Poor Posture

Problems and Symptoms

Slouching, hunching over and twisting the spine can ruin your posture, body stance and cause you many spinal complications later in life. Poor posture can also create the illusion you are shorter than you actually are. In order to realign your posture and reduce pains caused by a weakening spine you should practice yoga.

Resolutions

Ensuring you have the correct office furniture for your height is important to reduce the risk of RSIs and back pain. The ideal office chair should support your back and encourage you to naturally sit upright rather than cause you to slouch.

Yoga has many different stages and simply practicing 20 minutes of beginner’s yoga everyday can help to improve fitness, burn fat and improve your posture. Yoga is particularly beneficial in the morning when you wake up, as it not only makes you more alert but it also involves a lot of stretching to loosen those muscles that are stiff from sleeping.

Inability to Sleep Properly

Problems and Symptoms

Pressure from tight deadlines can wreak havoc with your sleeping pattern. When in bed, people tend to think of things they have forgotten to do during the day and try to force their brains to make mental notes. The ticking of your brain each night cummulates a lack of sleep until you reach exhaustion, which could result in poor performance at work and increase stress; therefore you enter a vicious circle.

Resolutions

Completing a gentle 10 minute yoga session just before you go to bed can relieve stress and physically relax your muscles, making the ability to sleep easier. Try to choose a sequence that involves gentle stretching and controlled breathing to clear your mind.

Eye Strain

Problems and Symptoms

Staring at a computer screen for prolonged periods of time can take its toll your eyes. Common symptoms of eye strain include dry, tired eyes, excessive eye watering, sharp pains behind they eyes, blurred vision and headaches. Although these symptoms are temporary they can be very uncomfortable and cause you to lose concentration.

Resolutions

To avoid or reduce eye strain symptoms, be sure to blink frequently to keep the eyes hydrated. Take short frequent breaks or perform other tasks which don’t involve looking at your screen. If you’re taking notes try to write them on paper rather than on a computer as this will give you a break from staring at the screen.

Certain facial yoga sequences can really help to revitalize weary eyes. Try the “clock” sequence which can help revitalize eyes that have become tired and lazy. Simply visualize a clock in front of your eyes. Imagine the furthest you can look up is 12 o’clock, the furthest down is 6 o’clock and the farthest right and left are 3 o’clock and 9 o’clock. Now, with your eyes as wide open as they can be, do the sequence of the clock starting at 12 then moving to 5 past etc. If you repeat this twice clockwise and then twice anti-clockwise your eyes should feel refreshed.

Poor Circulation

Problems and Symptoms

Sitting in the same position all day can have increasingly negative effects on leg muscles and many people can experience painful cramps in their calf muscles or suffer from restless leg syndrome. Prolonged periods of sitting can also increase the risk of developing Deep Vein Thrombosis (DVT) which causes painful blood clots in the calf muscles. Women who smoke or take the contraceptive pill are at an increased risk of getting DVT.

Resolutions

To reduce leg cramps and the risk of getting DVT be sure to take regular trips to the water cooler, not only does the walk stretch your legs and get your blood flowing again but keeping rehydrated can also help to prevent DVT.

If you experience cramps and restless legs it’s a good idea to work your leg muscles so they strengthen and relax. Try practicing a sequence of yoga that especially targets thigh and calf muscles to increase circulation in the legs and feet whilst toning the calf muscles. You may find some movements that you could perform under your desk to increase blood circulation.

The increasing number of people practicing yoga shows there are definite mental and physical benefits to reap. Many people see aerobic exercise as a chore but view yoga as a pastime. This positive perception of yoga helps people to remain practicing yoga for longer periods of time than they would regularly visit the gym for. When you wake up in the morning try a few stretches and see how refreshing it feels.

Stephanie is a freelance blogger for PickTheBrain. Her article was written on behalf of DG Office Supplies.

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There have been several scientific studies that have revealed that mindfulness meditation can actually change the structure of the brain ion a positive way. It is only now that we can more appreciate the positive benefits of meditation, since modern technology is allowing us to delve deep into the recesses of the mind.

Details Of Research

Here are some details of such research, and a simple explanation of how to perform mindfulness meditation.

In a study in the January 30 2011 issue of ‘Psychiatry Research’, results show that by participating in an 8 week mindfulness meditation program, significant changes in brain regions associated with memory, sense of self, empathy and stress can be made.

Mindfulness meditation essentially involves focusing on your own inner mind, and tuning out or ignoring the world around you, whilst you focus on your inner mind. There are many different ways of achieving this, and I will show you one such method later in this article.

MR images were taken of the brain structure of 16 participants two weeks before and after they took part in an 8 week Mindfulness Based Stress Reduction (MBSR) Program at the University of Massachusetts Center for Mindfulness. During the 8 weeks they received weekly meetings and had guided meditation audio sessions to take home with them. It was found that the participants spent an average of 27 minutes per day practicing mindfulness exercises.

The analysis of MR images after the 8 weeks found increased grey matter density in the hippocampus, which is important for learning and memory. It also revealed an increase in grey matter density in areas associated with self awareness, compassion and introspection. This shows that meditation literally improved the brain in almost every way.

Most subjects also reported reductions in stress. This was confirmed by the decrease of grey matter density in the amygdala, which is known to play an important role in stress and anxiety.

In 2007 researchers at the University of Pennsylvania also conducted a study on mindfulness meditation and they concluded that practicing even small amounts daily improves performance and the ability to focus attention.

Benefits Of Meditation

Therefore it would seem that science firmly points to mindful meditation helping our minds in many ways. Just these two studies showed improvements in learning, memory, self awareness, compassion, introspection, and a reduction in stress and anxiety. It is likely that further studies will reveal even more improvements, such as improved energy, sleep patterns, and even happiness.

This is why we owe it to ourselves to practice meditation. It is not difficult, and you do not need to be some sort of obsessed spiritual guru to benefit from meditation. I will show you one quick and simple method.

Meditation Method

In order to do mindfulness meditation, try these following steps.

1. Get your self seated in a comfortable position with good posture.
2. Focus on your breathing. Listen to the sounds of the air as it is breathed in, and as it flows out.
3. Any stray thought that comes into your mind, simply allow them to pass. Remind yourself that you are meditating and you can think about these things later. This is your time.
4. Continue to focus on your breathing and enjoy doing nothing. There is no right or wrong, so don’t judge yourself. By doing nothing you are actually achieving so much by improving your mind.
5. If you have any stray thoughts, simply remain calm and continue to focus on your breathing.

It is better to do this little and often. 10 minutes per session, once or twice per day if you can. After some practice you will be able to build this up to much longer periods of time.

Conclusion

It should quickly become apparent that your mind is improving, and you will feel calmer, happier, and more relaxed. It is also likely that you will experience improvements in other areas that I have not even mentioned in this article. For variety, you may soon wish to discover different methods of meditation. There is almost a limitless amount of different techniques to experiment with. With a little experience you can probably develop your own unique techniques, specifically tailored for yourself. Enjoy!

Jon Rhodes is a clinical hypnotherapist, musician, author, and meditator. He is owner and operator of the Meditation Den. If you want some help meditating, then please click here for details of our collection of Meditation Mp3s.

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The first time I meditated, I was very happy. I felt incredibly relaxed afterwards, and experienced freedom from my thoughts in a real way for the very first time. I thought, ‘Wow, I’m really on to something here.’ Of course, I had no idea what was in store yet, or how true my statement really was!

As I got more and more into meditation, I started receiving insights and connecting with an energy that I wasn’t familiar with. These strange insights appeared to come out of nowhere, and though I couldn’t identify their source, they just felt so very right.

It was so strange that I had to explore it farther. I decided to see if I could ask this source questions about my life. I remember forming a question about my website regarding how to increase traffic. I went outside to my little rope swing to do some quick meditating, and within minutes, received an answer!

You could imagine my surprise. It’s almost as though I had opened a portal into a realm which contained all of the information I could ever need. ‘I’ve got to share this.’ I thought. And so here I am doing that very thing.

Opening the Portal Through Stillness

The key to achieving a state in which you can receive these insights is to reach a place of stillness. And by stillness, I mean a place free from constant, repetitive thinking and distraction. The best way to achieve such a state is through meditation, but first we’re going to form a question that we want answered.

It really doesn’t have to be anything spectacular. Just a simple question you have with a little substance. So while it doesn’t have to be, ‘How do I save the world?î it also probably shouldn’t be ‘How do I steal Becky’s boyfriend?’ Anything in between those two extremes should work.

Once you have your question, put it in the back of your mind. The trick is to not consciously focus on it, as that’s going to disturb your stillness. You simply want to be aware of it, like your subconscious is working on it as you’re relaxing. Now it’s time to meditate.

Find a nice, quiet spot and clear your mind. I find it works best to focus on my breathing, while observing my thoughts but not becoming attached to them. Keep your question in the back of your mind and let everything else go.

As time goes on, you should find yourself becoming more and more aligned with the present moment. Your mind will start to feel expansive, and you’ll feel very much at peace. This is your natural state of being underneath the gunk of conditioning, so enjoy it! This is also the state you’ll want to be in to receive your insight. It should come at this point, or even before.

If it doesn’t, consider asking a different question or getting a bit more adjusted to meditation – it will come!

What You Wanted and What You Got

One final note about the insight itself. You may realize when you receive your message that it isn’t quite what you expected. This depends a lot on where you fall on the levels of consciousness scale. If you’re usually in a low vibrational state, and you actually did ask how to steal Becky’s boyfriend, your answer may simply have been an intuitive feeling that you aren’t on the right path.

The higher the energy content of your question is, the more likely you’ll be able to receive a real answer. Most lower energy questions will simply turn up blank, as they aren’t in line with what the universe wants as a conscious entity. If that’s happening to you, try using a meditation session to form your question, and another one to receive an answer, as that will yield higher energy questions and results.

That’s all on this subject. Now, get out there and start communicating with the universe!

Fred Tracy runs a personal development website where he shares his insights and quirky stories. He is practical, yet eclectic, borrowing ideas from psychology, spirituality, and common sense, among many other sources. All of this information is distilled into articles with the sole purpose of this: teaching you, the reader, to live consciously and achieve the life of your dreams.

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Mention meditation and many people would associate it with monks chanting in temples or ascetics who have given up all luxuries for a lifetime of deep contemplation in the mountains.

That may be true in the past, but today, meditation is practiced by people from all walks of life. Men and women, spiritual or otherwise, are learning meditation to improve their responses to life’s challenges. And believe it or not, meditation can even help you to improve your business!

Meditation as a business tool? Let me explain.

The ever changing landscape of business often leaves many of us shocked, confused or disillusioned. Responding out of these non-productive states of mind usually result in mindless reactions that not only fail to meet long-term business goals, but may even jeopardize the life span of a company.

Meditation – by helping you to stay more focus and present — can help you to see through the clutters in the market and enable you to make better business decisions. Working by improving your inner landscape, meditation helps you to respond to external events with more awareness and clarity, and hence, change the business results that you deliver over time. As Albert Einstein had once said:

“You cannot solve a problem with the same mind that created it.”

When we slide into panic mode trying to stop falling sales or to regain market share, what we can only see is the problems that we’re confronting, and not the potentials that have been lying outside the boundaries of our mind all along. It’s no wonder then that the results that we produced out of such self-limiting states are uncreative, mediocre and unsatisfactory. And the saddest part is, many people are not aware of their limiting mental states and go on to reproduce the same mediocre results again and again. Needless to say, a lot of unnecessary frustrations and unhappiness are generated.

But, you do not have to stay in a closed and victimized state. Here is one meditation technique you can practice to shift yourself to a more open and empowering state. This meditation will take about twenty minutes.

1. Choose a quiet place. Settle down comfortably in a quiet place where you won’t be disturbed for the duration of this meditation. You may choose to sit down on a chair or lie down on a flat surface.
2. Breathe naturally. Close your eyes and breathe naturally and slowly. Inhale with your nose and breathe out through your mouth. Don’t worry if the initial couple of breaths are short and quick. Your breaths will naturally deepen and slow down as you become more relaxed.
3. Relax completely with self-talk. As you breathe in, say silently to yourself “I am…”, and as you breathe out, followed by “relaxed”. Draw out the word “relaxed” during your entire exhaled breath so that it becomes “relaxxxxxxxxed”. Repeat the phrase “I am… relaxed” for every breathe that you take in and expel.

4. Managing distraction. You’ll inevitably find your mind drifting to other thoughts as you meditate, instead of focusing on your breathing and repeating the given phrase. Don’t worry, it’s common, especially for those who are new to meditation. Just bring your attention back to where it should be every time you catch yourself losing focus.

5. Practice for ten minutes. Continue focusing on your breathing and silently repeating the phrase for the next ten minutes. A timer with a non-jarring alarm can be used to help you keep track of time.

6. Now bring a business issue to mind. At the end of ten minutes, bring your attention to one business issue you’re trying to gain deeper insights on. Formulate it as a question, for instance, “How can I improve the sales of XYZ product?” Gentle rest your attention on the selected question. Don’t grasp it too tightly in your mind. You know you are trying too hard when your muscles tense up and your breathing quickens.

7. Explore deeply and clearly. Examine the question from a beginner’s mind, as if this is the first time someone has asked you about it. How do you feel? How would you react? How would your responses change if you’re seeing the problem not as who you are, but from the perspectives of your stakeholders? Think clearly and deeply for another ten minutes, or more if you want.

8. Ending the session. Slowly open your eyes and rest in the present state for a minute of two before getting up. Write down any insights and thoughts you may have on a notebook.

I hope you find this meditation useful in helping you to tackle your business challenges with a clearer and sharper mind. Give it a try and let me know your experience in the comments. I’ll be glad to answer any questions you may have. Thanks!

—

Wee Peng Ho conducts mindfulness-based business transformation training as well as stress reduction classes for companies and organizations. To learn more about meditation, read the free article How to Meditate for Beginners

In this article I’m going to show you the way I learned to meditate, based on research and the teachings of different gurus. Meditation is a pretty common subject these days As with many things that fall into popular use, its true meaning and purpose can become distorted. There are a lot of misconceptions out there about what exactly meditation is, and how one should do it.

Common Misconceptions

It’s strange that there is so much confusion, as it’s one of the simplest things you could ever do. First, meditation isn’t reflection. The whole point of meditation is transcendence of the mind and the need for self concepts, so critical thinking and any sort of analysis are by default out. Sitting in the lotus position or humming also have precious little to do with it, though they can be useful. Basically, forget everything you’ve seen in the movies or heard from your friends. Meditation is simple.

So what exactly is meditation?

Meditation is being. That’s it. Nothing fancy or pretentious. No need to use the meditation soundtrack someone’s trying to sell to you for $19.99. There is no “secret method” or any need for guidance, beyond the basic principles I’m going to show you. Essentially, meditation is existing in its purest form. What does this mean?

When you meditate properly, you essentially become nothing. One way of putting it is you surpass your egoic nature and rise into a different level of consciousness. You forget about your daily problems and become an empty vessel. This can become intensely pleasurable as you get better at it. It can even change your entire reality.

In order to start meditating, first find a quiet spot away from interruptions by family, phones, TV, and your dog. Next, simply sit down and relax. Whatever feels comfortable will work. After you’ve relaxed a little you’re going to calm your mind and witness your thoughts.

Become the watcher

This technique involves becoming unidentified and nonreactive to your thoughts. Clear your mind as best you can and watch your thoughts pass. It’s as though you’re on an airplane that’s taking off, and your thoughts are on the ground. Wave goodbye and smile, because they’re of no consequence. They’ll be there when you get back.

The key here is to identify with consciousness. The thing that allows you to know that you’re thinking. Watch the thoughts. Once I start watching them I find that they no longer affect me. Minor annoyances and big problems alike lose their importance. Being free from mind-induced torture is incredibly relieving of its own accord, but there are other benefits to be had..

As I relax into this state, I notice my typical thoughts floating around. As I continue to be watch them impartially, I find that they occur less and less. Finally, they dissipate entirely. The experience at that point is one of incredible peace and calm. I like to think it’s how we were naturally as kids, before we inherited the typical adult seriousness. We don’t have any worries, anything to be upset about, we simply are.

Taking meditation further

This state of “just being” has some pretty cool characteristics. You’ll notice that when you open your eyes after a good meditation session, everything will seem different. It’s as though that childlike sense of wonder and amazement is restored to you. You’ll also notice that you don’t have any thoughts coming back in yet. These two phenomena are inextricably linked, so pay attention to them!

The objects around you will seem more.. complete. Like you’re observing an essence in them that wasn’t there before. It’s a really trippy feeling if you haven’t experienced it before. The reason this is happening is because meditation puts you in a state of no-mind. You aren’t instantly judging and mentally labeling everything you see. Instead of seeing a “chair,” which is whatever your mental image of a chair is, you’ll see an object full of unfathomable depth. This is because the act of meditating bumps you up to a higher level of consciousness. With practice you can make this shift permanent. Many people would call this enlightenment.

While I haven’t been able to achieve this state permanently, I’ve had little tastes of it. I’ve shared a couple of them on my article about the power of now.

Becoming one with the chair

When you first start meditating your goal will simply be to clear your mind while sitting there, and this is no easy task. When I first started my mind was especially chaotic with thoughts going left and right. Don’t get frustrated if you can’t do it right away. By doing that you’re just adding more thought anyway. If you find yourself getting impatient or annoyed, practice accepting whatever you feel and letting go. Don’t resist or fight anything. Accept the present moment no matter what.

As you get better at this your thoughts will become less and less frequent, until you’re able to reach a state where they don’t come in at all. This is where all the fun begins. After having no thoughts for a long period of time you’ll notice that even when you’re done meditating and you open your eyes, your thoughts won’t immediately come back. Each time you practice you’ll be able to hold your state of no-mind longer and longer. If you keep it up you’ll eventually reach a state of transcendence of duality, perpetual no-mind, and complete and utter bliss. This is when you sell all your material possessions and start preaching on the street corners.

Meditation can only do a whole lot of good for your life. Just remember not to judge anything when you’re doing it. If you can’t calm your mind, just accept it and try later. Become completely nonreactive and internally congruent. It’s well worth the effort.

About the author: Hi! I’m Fred Tracy, and I run a personal development website. I share all sorts of useful information like financial abundance, self discipline, achieving happiness, and a whole lot more. You can visit my site or subscribe to my RSS Feed. Thanks!

Photo credit: American Things

When you’re worried about something, your thoughts start chasing each other round your head and don’t let up. You run the same scenarios through over and over, as if practicing them would make them turn out right.

Sometimes they’re in the past, sometimes in the future, but in either case – worrying about them isn’t going to fix anything. It’s just going to keep your thoughts in a groove they can’t get out of, upset you, keep you awake at night, and limit your creative response to the situation.

So what can you do?

Here’s a simple technique for calming your racing thoughts down. It’s as easy as watching a movie (and much cheaper).

1. Imagine, first of all, that you’re in a movie theatre. Smell the popcorn, feel the fold-down seat under you, hear some relaxing music over the speakers. On the screen, there’s a peaceful blue sky. Just stare at it for a while, get lost in it, and absorb a little of its peacefulness as the orchestra on the soundtrack plays calm, peaceful music.

2. Now the camera dips down out of the sky into a busy city scene – and it’s speeded up. People and cars (probably a lot of yellow cabs – this is a New York kind of scene) are zipping back and forth on the streets, as the camera’s viewpoint gradually drops down until it’s in among the hurrying people. The soundtrack speeds up and it’s full of hooting horns and beating drums.

3. But you’re a bit detached still, just watching the movie, and it’s like it’s a movie of your racing thoughts. You’re just sitting back and watching them hurry back and forth as if they had somewhere to go. Where could they be going that’s so important? They don’t seem to be getting anywhere.

4. Now the movie’s slowing down to a realistic speed, and the music’s slowing too, and the camera is moving among the people, along the street, and you’re watching the cars go past and the people go past, still a bit detached. You’re watching a movie. Have some imaginary popcorn, it’s low-calorie.

5.  And as the music slows and becomes peaceful again, a lot more strings and woodwinds, the picture gradually dissolves into a scene of natural beauty. It can be whatever you like (it’s your movie), but I suggest lots of greenery and some gently moving water, maybe a waterfall, or a calm sea with gentle waves lapping on the beach. Have both if you like, why not?

6. And now the music is fading out and being replaced with the natural sounds of birdsong, moving water, and a gentle wind in the trees. The sky is a beautiful deep blue, calm and peaceful. And you’re in the scene now, walking around, enjoying the beauty and the calm. It’s an ideal environment.

7. And as you enjoy that scene, just gently press your finger and thumb together on whichever hand you like, and connect that feeling to the calm and the peace of the beautiful scene, the way it looks and feels and sounds and smells. And that’s your signal that you can use to return yourself to that same state of mind any time you want. If you find yourself on that New York street with your thoughts rushing everywhere, just press your finger and thumb and take yourself instantly back to the peaceful, relaxing garden. And enjoy.

Mike Reeves-McMillan is a hypnotherapist and health coach. He loves to connect ordinary people with the resources they need to become more integrated, healthier and happier. For more resources to overcome stress and calm yourself down, get his free guide.

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Interested in beginning meditation but don’t know where to start? The good news is that all you need is 5-10 minutes a day to get started.

Are you thinking to yourself, ‘Ten minutes, I don’t have an extra ten minutes a day! My life is already jam packed with work, family, social obligations, and I’m not even mentioning my growing to-do list”?

Well, what if I told you that the benefits of meditation include a reduction in stress, sharpened concentration, improved circulation – and as you get further into your practice you’ll experience a quieter mind, a more open and receptive heart, a sense of inner freedom – and perhaps even a streak of creativity that’ll help you make films like David Lynch. (Lynch has been practicing Transcendental Meditation for over thirty years.)

Sound good?

Here are six easy tips and meditation techniques for beginners that will help get you started. These tips worked for me when I began my practice – and although I’m a lot further along then I was a year ago when I first started, I still have a way to go – as it’s important to remember that meditation is a process.

1. Be comfortable in a quiet place. Find a quiet place where you won’t be disturbed. To get started, it doesn’t matter whether you sit or lay down as long as you are comfortable. You can sit cross-legged, on the floor, or on a chair. If you can sit erect, then great. If not, it’s just important to have your body in a somewhat stable position. Then have the palms of your hands face the sky.

2. Become “present”, i.e., become totally aware of your current surroundings. What do you hear? How does it feel to sit? Do you feel tension in a specific body part? Where are your thoughts? Are your thoughts running? (That’s perfectly fine, it happens to the meditation pros, too). Just try to sit and “smell the roses” as best you can.

3. Focus on your breath. Breath, breath, breath. Meditation (and yoga for that matter), is all about the breath. Try to take long and deep breaths, and feel your breath move throughout your body — from your lungs and out through your nostrils or your throat. (Breathing through your nostrils is better though either will work). Your mind will wonder (which is okay), just try your best to be as focused as possible.  And as meditation guru, Sharon Salzberg always says, “bring it back to the breath.”

4. Feel your body. Once you’re focused, take notice of your body and how each body part feels. Start with the toes and work your way up to your head. If your mind continues to wonder then bring your thoughts back to your breath. Breath 5-10 times with full concentration on each breath. Take it a step further and hum “Om” as you breathe out if you feel like it. If not, no biggie.

5. Learn from the pros. Deepak Chopra does a lot of things well – including meditation. Check out his 11-minute video where he walks through some great meditation techniques for beginners. Not into video, and you’d rather read? Jack Kornfield’s book, Meditation for Beginners, is one of the best, quick-reads on meditation you’ll find. And if you’re ever in New York City and would like to check out a class then there’s none better than Sharon Salzberg’s beginner meditation classes at the Tibet House.

6. Practice, practice, practice! Like anything, practice makes perfect. Make sure to carve out a time each and every day to practice. You’ll hopefully find all your practice totally worth it as meditation can be life-changing!

Happy meditation!

This post was written by Jason Wachob. Jason is the Curator of MindBodyGreen.com, a site that provides tips, news, and interviews on better, healthy, and green living.

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