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Afterwards, sit comfortably in an upright chair with your hands gently clasped and your feet on the ground. Take the weight of your head i. If you want to explore more advanced sitting positions, then by all means do so. The same applies to all silent meditation techniques. A mantra is a sound or word thought of as a sound, which mostly has no meaning. However, sometimes mantras do have a meaning and this can also be helpful when one is bringing contemplation into the meditation, particularly when the meditation is being used for self strengthening and or unconditioning.

Notice this word has three syllables. They should be repeated as one word or sound and not broken down with pauses, so in this case, this would be aareelaam. For mantras ending in m, the m should be held onto for a few seconds as an m-m-m-m-m sound and ending with a slightly upward tone i. When first using a new mantra it can be said aloud, and then gradually softer and softer until it disappears and is becomes only a thought.

The sound is therefore imagined. It should be imagined in a vague, lazy, effortless manner, repeated about once every 10 seconds vary this as you prefer. It should be allowed to become quieter and quieter and disappear into the distance after, say, about a minute or so, so that you end up with this imaginary sound hardly perceptible at all.

Sometimes it will change into something else, such as a shape or colour or some form of light or darkness, maybe even feeling like a breeze or something natural in nature. Whether this happens or not, what ever is perceived should be allowed to move away into the distance as far as possible so it is hardly perceptible — but your attention is still with it. This is the way to get to total peace and tranquillity. You might wish to try a mantra with a meaning. This is likely to be an affirmation which I will deal with shortly.

Sometimes this mantra is used without meaning, purely for the sound and vibration emitted. But, if you do look it up, you will find it means something like: Om is the original sound of creation manifestation ; mani means the wheel of life a Buddhist symbol ; pad and me mean fortitude and determination and hum means story, possibly your personal story, possibly the story of life in general. As I have mentioned, there are a countless number of mantras.

I would not advise using such a mantra without an experienced adviser on hand.

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Such mantras can be very effective in their right place. If you were ready to merge into that high state of being you would probably not be living a life on Earth. They might have 2 out of 10 effectiveness but they do represent something. Therefore they would not necessarily get you beyond the workings of the mind effectively.

Also, any such word could possibly be associated remotely, I admit with something negative to you deep in your non-recallable consciousness, which goes back beyond this little lifetime. I could go on for pages about mantras. However, my intention here is not to write such a thesis but to offer advice on correct meditation. I advise finding a Gururaj Ananda teaching organization or individual if you can. I spent a lot of time with them and know the teaching to be excellent, on a one-to-one basis, with a personally prescribed mantra if you want it. The two practices explained above are the most commonly used meditations.

The others described below are ones I have personally found indispensable, amongst the plethora of alternative or additional meditation techniques that can be undertaken to build a personal package of techniques. Each person can explore and decide what their package should consist of. I took decades to establish my own package by means of much trial and exploration.

I hope some of the following practices will be helpful to readers in that they may help reduce the effort required in searching. I use mantra or Tratak seven to ten times per week, deep breathing on most days, contemplation once or twice per week and the others, listed below, occasionally. Breath, in yogic terms, is known as prana. Deep breathing is known as pranayama. Pranayama can be used as a meditation on its own if so desired. It can also be used as an emergency calming technique.

As mentioned previously deep breathing is not the type of breathing to do in the breath awareness meditation technique. It has been said, in metaphoric terms, that meditation cleans the windows and pranayama, after meditation, clears away the smears. In a meditative state, prana represents the essence of everything, the source, the subtle energy on which everything depends. Or you can do a predetermined number of rounds or counts.

Fundamentally important is the way you breathe.


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Breathing in should be from the stomach first, to fill the stomach area, and then the lungs, filling them with air to the fullest extent possible. And then, the most important part of all, the out-breath. Exhalation should be done gently, letting the air out slowly and, most importantly of all, push out intensely at the end of the breath using the stomach; tightening the stomach a little to finish, in order to get out all the last bits of breath.

This is vital because stale air is normally retained in the lungs on the out-breath in everyday breathing, even when fast breathing after exercise. So, concentrating on the end of the out-breath dispenses with all stale air and your system ingests all fresh air. As an emergency calming technique, several rounds of pranayama are suitable at any time of the day you wish. You could be standing, even walking or driving, obviously with your eyes wide open, and not losing concentration on your everyday activity, while you take part in a round or two of pranayama, maybe more.

At the very least, it will refresh your system with fresh air and dispense with stale air. There are many different counts to pranayama. For instance breathing in to the count of 10, hold to the count of 10 and exhale to the count There should always be a holding interlude between the in breath and the out breath.

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Another example is in 5, hold 10, out5. Holding the breath helps self-control. The more calm you become in the holding interlude, the better pranayama will work for you. One count I have used a lot is , which is supposed to be the ratio at which the universal cycle operates. Supposedly, this aligns you with the pulse of the universe. Notify me of new posts by email. Commitment Any form of yoga needs to be taken on earnestly. Beware Meditation goes back in history for millennia.

Types of meditation Meditation should always be approached in a relaxed manner. But that's where astrology comes into play. Tapping into your zodiac sign, and being in touch with your positive and negative characteristics can help you find the type of meditation that is best for you. So, when you've had the longest day in the world and your stress levels are off the charts, here's how your zodiac sign should meditate.

An Aries gal can be a bit aggressive, and she probably won't be able to sit still for a meditation session right off the bat. Your pent-up aggression needs to be let out, so try squeezing in a sweat sesh and finishing it off with a few minutes of meditation. The combination of a workout with some intentional mindfulness may be just what you need.

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Taurus peeps are naturally steady, patient, and stable. So when stress comes on strong, all you really need is to find a comfortable seat and bring some traditional meditation into your life. Try setting a timer on your phone for five to 10 minutes, and simply tune into your breathing until time is up.

Geminis are curious, yet restless, and this means their minds are often flooded with too much chatter. In times of stress, you might literally forget to breathe, so really focus on long, even breathing during your meditation sessions. This will make a world of difference when it comes to everyday anxieties. Try alternate nostril breathing to get you to really focus on the ebb and flow of breathing and how amazing it feels for your body. Why is EquiSync better than the rest? How do our audio tracks produce such deep meditative states?

Learn about EquiSync's next generation design features. Very helpful. Just the tip of the iceberg! Strengthen These 9 Key Brain Regions. Why do meditators look so young and live so long? The weight loss benefits of meditation are nothing short of incredible. How meditation can propel anyone to their ideal body. Access Your Subconscious Mind Power. Learn about the incredible power of your deep mind, and how meditation unlocks a world of benefits.

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Detailed infographic. Naturally Boost Good Brain Chemicals. Upgrade your life. Meditation Relieves Anxiety For Good. From boosting neurotransmitters, to quieting the mind, to cooling the amygdala, here's how meditation erases anxiety. Meditation Conquers Addiction Easily. From urge surfing, to mastering stress, to uprooting unhappiness, meditation eradicates addiction on many levels. Meditation Naturally Beats Depression. From transforming psychology, to rewiring thought, to upgrading the brain, here's how meditation dominates depression.

Here, we dive into the reasons underlying insomnia and why meditation is the best solution for deep, refreshing sleep. Meditation effectively balances your brain hemispheres. Many incredible benefits. Realize your limitless potential. Harness The Power Of "Neurogenesis.


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How Meditation Boosts Brain Power. Awesome benefits. How Meditation Makes Us Successful. Without willpower, the dream of a better tomorrow will always be just that. No matter the obstacles in your path, you can make your dreams a reality. This world famous psychologist makes the compelling case for "mental toughness" as successful people's true superpower.

How Meditation Magnifies Intuition. According to scientists, human intuition is definitely real. Here's how meditation develops our intuition. Feel the future. Your body has 50 trillion living cells. Here's how meditation heals at the molecular level, helping to create a "cellular utopia.

See how EquiSync guides your brainwaves into the most advanced states. The Next Generation Meditation System. EquiSync: Frequently Asked Questions. Learn more about the highly powerful brainwave system through users' most frequently asked questions. See a few of the many testimonials that our happy customers send to us every day. Just the tip of the iceberg. Rocket Your Emotional Intelligence.

While we don't believe in the mythical "fountain of youth" like our ancestors, one magic molecule is making a strong case. Want to fortify your immunity? Feel "At One" With All. Beat Loneliness. How meditation conquers loneliness. Father time robs a tiny fraction of our precious brain resources every moment of every day. Meditation reverses that trend. With our attention spans lower than ever, anxiety levels are higher than ever. Return to the present with meditation. How Meditation Extinguishes Anxiety. Inflammation, especially within the brain, is a self perpetuating, highly toxic condition — perfect for anxiety to proliferate.

Lobsters Don't Age. Let's Be Like Them. Lobsters are biologically immortal. Here's how meditation "lobsterfies" aging. With such overwhelming age defying scientific evidence, it's easy to see why meditators so often look decades younger. It's called meditation. The Mind-Body-Anxiety Connection. Times are stressful. Only a master can maintain a calm mind in our non-stop, chaotic world. Luckily, there's meditation. Here's where meditation fits in. Here's why. Master Lucid Dreaming With Meditation.

Boost Your "Natural High" Endorphins. Responsible for the wonderful sense of euphoria we sometimes feel, endorphins are super important for human happiness. Wish you had more energy? Of course, we all do! Here's how meditation keeps your battery fully charged.

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What are free radicals? And why are they so critically important for living a long, healthy life? We all wish we had more hours in the day. Master sleep efficiency. This means a worried, anxious mind has a new negative thought every couple of seconds. How meditation quiets the mind. Think back to a time when you experienced "flow. Do it again with meditation. From dark caves to sunlit skyscrapers, from incoherent grunting to the world wide web, we owe our prefrontal cortex big time.

We shovel down food as fast as possible, eat when not hungry, eat bad foods, overeat — all without thinking about it.