Creating Positive Change in your Life

Change is difficult for many people. Often times our whole identity is wrapped up in what we've learned as children will work for us when dealing with people, allowing us to survive, thrive and fit in. While some people have had to learn to thrive in the midst of change and learned to be adaptable by being open to new ideas and embracing change, many others have had to fight for survival and every table-scrap that came their way. Behavior is learned and it takes work to unlearn and dismantle these old beliefs.

The truth of the matter is that win-win is always possible. When you are able to see beyond the ego and recognize the abundance that is available, people, minds, and ideas come together and can create amazing changes that improve the current scenarios for many, many people. When you work with people who have this abundant and generous attitude, you are uplifted, the team soars, and amazing energy and creativity is unleashed. This is much harder to do, to sustain, and to elevate within others when you encounter individuals driven by the thought of scarcity and competition.

People like Steve Jobs are visionaries that have sought to bring about such shifts in society and in business. One thing I've learned along the way is that it is often better to take the high road. This isn't about judging others as wrong or seeing yourself as better than others. This is about recognizing your truth as to how you wish to BE in the world. Don't compromise your integrity. Don't get caught up in the competition. See the vision, see the outcome, feel the purpose and passion you're driven to offer the world, and give it freely. We all die. You can’t take anything from this life with you. So give what you have to offer the world. What is not given is lost forever.

If your goal is to truly bring about a positive change and serve others, how it is accomplished becomes less important and seeing it accomplished becomes more important. While it may be a blow to your ego when others criticize your inspiration, or someone takes the credit for something you've introduced, holding fast to the benefits for everyone will often soften the sting. You do need to pick and choose those places where you'll offer yourself, the key is to evaluate whether it is serving a common good. When you’re getting compensated for your contributions, gratitude would serve you spirit of peace. If you continually feel abused and stomped on, maybe it is time to move on to a more collaborative team, as well as a more receptive and appreciative audience.

Knowing that you are accomplishing your purpose and living your passion will be reward. In time, it will be recognized. Imposters will eventually be seen and heart & soul will always outlast the mind & ego. Along the way, through the journey that is your life and career, you will need to hold fast to the true inner qualities and nature of the brilliance that is you. Don’t allow these negative experiences to become something that undermines your value. You are not the negative experience. Often times, the negativity we experience from others, is more a reflection of them and less about who you are.

We all have different lenses, different gifts, different wiring, and different experiences. Difference is not something to be judged, it is a gift of diversity that brings the pieces of the puzzle of life together and creates a society, a solution, a technology, etc., together for the benefit of us all. Don’t doubt yourself when others cannot see the vision you see. Keep true, keep your intentions, and you will attract the right support, the right people, and the right opportunities. Lower the ego and aim high the vision.

Make a Difference

How to be more Confident and Increase Self Esteem in Daily Life

I've been coaching for a few years now, and the biggest thing I've learnt - both for me and for my clients - is that inner confidence is the key to it all.

There are all kinds of strategies, ways of thinking, patterns of behavior and practical tips for improving your life and feeling better about yourself, but they're all redundant if the foundation isn't there. That foundation is the real you, the you that you know deep down you are. The trick is that it takes confidence to find that and to bring out who you are – here are the three keys to real inner confidence.

1. Get To Know Your Values

Personal values are a big passion of mine and I often get carried away with myself when I talk about them. I make no apology for that though – they’re one of the most important things you can know about yourself and are vital in getting genuine inner confidence. Your values are ten thousand feet down inside you, right at the very core of who you are; and they’re the building blocks, the foundations and cornerstones for you. A value is something in yourself, in others or in the world that’s most important to you, and could include things like respect, progress, family, fun, nature, achievement or freedom.

Why is it that some people and situations leave you feeling angry, frustrated, demotivated or deflated? It’s because one or more of your values is being denied, suppressed or repressed – and we experience that as a negative experience because it’s denying a fundamental piece of who you are. You know those times when you’ve felt really alive, amazing or buzzing? Those are the times when one or more of your values are being honored, and you can get more of that by living according to them.

Your values are all yours, and no matter what happens, no one can ever take them away. You can have absolute confidence in them because they’re there all the time just waiting for you to notice them and use them. When you get to know your values, you can start to make choices and align your life around them. It’s so simple and it feels amazing because all that really means is that you’re allowing who you are to live in the real world.

2. Trust Yourself

People spend too much time looking for signs that they’re doing the right thing or on the right path. Sometimes we get that by hearing that we’re doing well at work, sometimes it could be encouragement from a friend or loved one, and sometimes we get that feedback by seeing our material wealth or possessions growing.

But rather than looking on the outside for those signs, how about looking on the inside at what you’re telling yourself? How about trusting yourself to do the best thing and make great choices? How about trusting your own insights and using your own intuition? I’ve seen those ideas scare the bejeezus out of people and you know why? Because it makes you accountable and responsible for what you get. If you trust yourself implicitly and you make the wrong choice, you’ve got nobody else to blame.

But the fact is that we all make mistakes and we’ll all continue to make mistakes. So how would it be if you could trust yourself to get through anything and trust yourself to continue making choices that serve you well – even if sometimes you screw up? That’s the kind of trust I’m talking about, and that’s genuine inner confidence.

Start by listening to yourself and noticing what your intuition is telling you. Be aware of that little voice inside you or those gut reactions you get and pay attention to what they’re telling you. Trust yourself to make decisions, trust yourself to adapt and trust that you’re good enough to have, do or be whatever you want. True confidence will follow.

3. Exercise the Muscle

Confidence is a muscle, and like any muscle you need to exercise it so that it doesn’t shrink and waste away. The problem is that unlike your biceps or glutes, which tend to stay in the same place, your confidence muscle can be harder to find. How do you develop your biceps or firm up your glutes? By doing exercises that are designed to work that muscle over a period of time until you see the results you were looking for.

It’s just the same with confidence. Let’s say that you’re the kind of person that doesn’t take many risks, the kind of person who goes through each day doing what needs to be done and doing it well, but not really stretching yourself. You might talk yourself out of doing something because it’s too scary or because you think to yourself ‘I’m not good enough,’ ‘that’s not who I am’ or ‘I don’t really want it anyway.’ That kind of person lives within what they know and what keeps them safe and comfortable. The fewer risks they take, the less confident they need to be and so the less confident they become.

To work your confidence muscle you need to be prepared to take risks – big or small. You need to be willing to stretch yourself in an unfamiliar direction, to try something new or try something in a slightly different way. You need to open yourself up to the possibilities around you and push yourself to increase what you know, what you do and who you are. The more open you are to risk, opportunity and possibility the more confident you need to be, and so the more confidence you’ll develop. That’s your confidence muscle – the question is, what are you going to do to exercise it?"

Improve your life with Will Power Self Control and Determination

Willpower and Self Determination 

Do you ever wonder why you make the same mistakes repeatedly? Have you pondered over why you felt stuck when you tried to change a behavior pattern? Do not feel alone many people are in this same position. Many people have habitual behaviors, and struggle to fight through the negative chaos resulting from the behavior. Often when people desire to change a behavior, they first must make a conscious decision. The final choice is what determines the results. When are ready to make that decision, consider building self-determination and willpower. The combination of strengths will provide you the ability to follow through with your decision and make the changes.

Determination requires a mindful attempt. For instance, if you have a habit of cussing and want to stop using profanity, focus on your determination and willpower. Build your conscious mind so that it triggers you when you do something wrong, such as cuss. Stay focused. Staying focused will help you to build consciousness, determination, and willpower simultaneously.

You have the inner strength to take control of your behaviors. When you make a conscious choice do not let anyone, including you persuade your decision. Learn to say no and mean it. Inside your conscious and subconscious mind are the answers to developing determination, willpower and to take control of your life. One of the best practices to help you retrain your thinking is reflections. Reflect on your inner feelings and thoughts and discover some alternatives to help you change the behaviors that are interrupting your life.

Research the topic self-determination, willpower, and changing behaviors to build up your knowledge. Building knowledge is the answer to finding effective ways to take control of your life. On the Internet, there are many articles, books, CDs, etc filled with information to help you grow. Cleanly becoming aware of barriers to change or the secrets of how to change isn’t enough to bring about change. You have to make a decision and take action to bring about change on your triumph.
Changing behaviors many times is easy when you look inside of you. Many people struggle to give up certain habits, yet despite how many times they try, they often fall back into that pattern of behavior. This is because these people fail to look inward to find answers create new ideas, make new discovers, and find solutions to solve their problems. Those who are not victorious at their attempts to stop a particular behavior recurrently say that they didn’t have the determination to break the habit as an alternative of being self-determined to strengthen their willpower and to accomplish their goals they give in to habit. Other people are successful at giving up certain behaviors. Many of these people are successful because they use strategies that can help them improve their strength of mind. If you want to purge the bad habit, you have to make up your mind to stop and act on your decision. You have to be self-determined, and believe in your capacity to stop. You have to know that stopping something you are adapted to is going to be difficulty, but meaningful.  By focusing on the reasons why stopping a particular behavior can be beneficial to you, you may be able to find the willpower to beat the habit. You have to respect yourself enough to bring about positive changes in your life.

No matter how difficult it may be to ignore your cravings or desires, if you are self-determined, you can beat them. Willpower is the key to change behaviors, but to have willpower, you must first know and like yourself for who you are and be self-reliant enough to stick to behavior patterns that will let you make the positive changes that will lead to your ultimate happiness.

The Seven Chakras Explained

Chakra Meditation Basics

Chakra meditation is one of the more popular meditation techniques used today. Its philosophy is based upon the discovery or the search of the charkas. A charka can be considered as an energy point or force in the body that tries to govern different physical, mental and spiritual functions in an individual. It is the practice of awakening the charka in the body that is the aim of chakra meditation.

According to the practice of chakra meditation, there are seven chakras locate din the different parts of the body. Each one governs different bodily functions and may also provide different benefits when awakened through meditation. One of the charka is the Mooldhara or the "root place". This chakra is located somewhere in the cervix in women and in the perineum in men. It is said to govern the skeletal and the excretory system of the body. The Mooldhara may also affect the sense of smell as well as the legs and the cervix. Attributes to it include the basic life force, material attachment, procreation, and response to stimuli of labor for women.

Another of the seven chakras is the Swadhistana or "place of one's abode". It can be located somewhere at the tip of the spinal column. It is said to affect the urinary system such as the kidney and the bladder. Other bodily systems that this chakra may affect include the reproductive system such as the ovaries, fallopian tube and the uterus in women and the testes and prostrate gland in men. Attributes connected to this chakra include the sense of taste, the ability to analyze, a balanced sex drive, high fertility and no fear of water.

The third chakra is the Manipura or the "city of sparkling jewels". This chakra is located in the spinal column somewhere in the lumbar junction of the L1 and T12 vertebras. It is said to affect the digestive system, the adrenal glands as well as the sympathetic and the parasympathetic systems of the body. This chakra is attributed to power, ego, self confidence, strength and good assimilation and digestion.

The fourth chakra is the Anahata or "unstruck". This chakra is located in the spinal column somewhere in the center of the chest. It is said to affect the cardiovascular, respiratory system as well as the muscular system. This chakra is attributed to a person's emotions, relationships, love, and ability to express oneself through the arts. If this chakra is afflicted in the body, it is said to lead to respiratory disorders, heart problems, and low immunity. It may also lead to a person having fear of loneliness, experience some form of emotional imbalance and the inability to maintain friends

There is also the Vishudh chakra or "purification". It is located in the spinal column somewhere at the C7 vertebrae. It is said to affect the thyroid and parathyroid glands, as well as the function of the throat including the voice, ears, sense of hearing. Attributes to this chakra include the transformation of thoughts into speech, better ability to speak or sing, and the acute sense of hearing. If afflicted, this chakra may cause thyroid imbalance, restriction in the voice as well as the inability to comprehend and understand.

The Ajna, or "command" chakra is said to be located in the mid-center of the brain somewhere at the top of the spinal cord. It governs the autonomic nervous system, pineal gland, and the pituitary gland. This chakra is also said to be attributed to the sense of intuition, higher level of mind and wisdom that is beyond normal intellect.

The Sahasrara or the "one thousand" chakra is said to have various positions according to different ancient texts but is usually found at the base of scalp. It is said to control no specific bodily system but has the overall control of the brain. The knowledge of the seven chakras is the basic in better understanding chakra meditation.

Chakra Meditation Basics

Chakra meditation is one of the more popular meditation techniques used today. Its philosophy is based upon the discovery or the search of the charkas. A charka can be considered as an energy point or force in the body that tries to govern different physical, mental and spiritual functions in an individual. It is the practice of awakening the charka in the body that is the aim of chakra meditation.

According to the practice of chakra meditation, there are seven chakras locate din the different parts of the body. Each one governs different bodily functions and may also provide different benefits when awakened through meditation. One of the charka is the Mooldhara or the "root place". This chakra is located somewhere in the cervix in women and in the perineum in men. It is said to govern the skeletal and the excretory system of the body. The Mooldhara may also affect the sense of smell as well as the legs and the cervix. Attributes to it include the basic life force, material attachment, procreation, and response to stimuli of labor for women. 

Another of the seven chakras is the Swadhistana or "place of one's abode". It can be located somewhere at the tip of the spinal column. It is said to affect the urinary system such as the kidney and the bladder. Other bodily systems that this chakra may affect include the reproductive system such as the ovaries, fallopian tube and the uterus in women and the testes and prostrate gland in men. Attributes connected to this chakra include the sense of taste, the ability to analyze, a balanced sex drive, high fertility and no fear of water. 

The third chakra is the Manipura or the "city of sparkling jewels". This chakra is located in the spinal column somewhere in the lumbar junction of the L1 and T12 vertebras. It is said to affect the digestive system, the adrenal glands as well as the sympathetic and the parasympathetic systems of the body. This chakra is attributed to power, ego, self confidence, strength and good assimilation and digestion. 

The fourth chakra is the Anahata or "unstruck". This chakra is located in the spinal column somewhere in the center of the chest. It is said to affect the cardiovascular, respiratory system as well as the muscular system. This chakra is attributed to a person's emotions, relationships, love, and ability to express oneself through the arts. If this chakra is afflicted in the body, it is said to lead to respiratory disorders, heart problems, and low immunity. It may also lead to a person having fear of loneliness, experience some form of emotional imbalance and the inability to maintain friends

There is also the Vishudh chakra or "purification". It is located in the spinal column somewhere at the C7 vertebrae. It is said to affect the thyroid and parathyroid glands, as well as the function of the throat including the voice, ears, sense of hearing. Attributes to this chakra include the transformation of thoughts into speech, better ability to speak or sing, and the acute sense of hearing. If afflicted, this chakra may cause thyroid imbalance, restriction in the voice as well as the inability to comprehend and understand.

The Ajna, or "command" chakra is said to be located in the mid-center of the brain somewhere at the top of the spinal cord. It governs the autonomic nervous system, pineal gland, and the pituitary gland. This chakra is also said to be attributed to the sense of intuition, higher level of mind and wisdom that is beyond normal intellect.

The Sahasrara or the "one thousand" chakra is said to have various positions according to different ancient texts but is usually found at the base of scalp. It is said to control no specific bodily system but has the overall control of the brain. The knowledge of the seven chakras is the basic in better understanding chakra meditation. 

A Guide to Buddhist Meditation

Buddhist Meditation

Remember those Chinese martial art movies that feature monks with their heads shaved off? Well, those folks practice Buddhism which is a spiritual movement designed to make the person find the true nature of life. At the heart of this is meditation which is the means of making this possible.

But to understand Buddhist Meditation, you have to know the Buddhism itself is centered on the Four Noble Truths. First, we have to realize that there is suffering in the world which happens because of our ignorance and our desires. When we do understand ourselves, we can finally find a way to end this suffering. Those who find the answer have reached a state of Nirvana.

This then leads us to the core of Buddhist meditation which is the practice of the eight fold path. These virtues namely are the right action, right concentration, right effort, right livelihood, right mindfulness, right speech, right thought, and right view.

The proceedings of Buddhist Meditation are based on two things. The first is called “Samatha” which means tranquility and the second is called “Vipassana” which means mindfulness.

Let’s talk about this a little further. “Samatha” meditation involves a lot of breathing which is designed to develop concentration, detachment, equanimity and happiness. There are 40 samatha meditations and each teaches the mind to focus on a single object to produce various states of tranquility.

Vipassana meditation on the other hand develops self understanding by being able to comprehend the things that are going inside one’s head. By practicing this regularly, you will soon develop wisdom which makes you free from all suffering.

But do you have to be a follower of Buddhism in order to practice this kind of meditation? The answer is no even if this technique is based on the doctrines of this religion and revolves around concentration and mind control.

For those who would like to get into Buddhist meditation, the first thing you have to do is find a quiet place where you can do this without being disturbed. Next, get a nice soft pillow or cushion to sit on if the floor is not that comfortable for you.

Now, let your hands rest on your lap with the palms facing upward. It’s hard to stay in this position for 5 minutes or more so don’t be afraid to make a few slight adjustments. The important thing is that you are comfortable the way you are.

Then it is time to close your eyes and concentrate on your breathing. Anybody can do this but there are 4 proper ways of doing it. You can inhale and exhale long, inhale and exhale short, inhale short and exhale long or inhale long and exhale short.

It will take some time before you get the hang of things. Don’t forget to relax all your muscles so your mind and body is able to act as one.

Buddhist meditation is just one of the many techniques around that can help relieve you from stress, make you think better to have a better outlook in life and do all sorts of things that will improve your overall physical health.

If you appreciate what Buddhist Meditation can do, you can already invest in cushions, prayer beads, incense and a few other accessories. It is optional so don’t think that just because they are not around that your experience is not a fruitful one.

Guided Nature Meditation for Beginners

You are sitting by a quietly flowing stream in the countryside. It is spring and life is green and moist? Sitting on a rock, the sights and sounds of the flowing water begin to work their mysterious way into your nervous system. 

Gradually, with the simple repetition of the water’s song and the harmonious beauty of the natural surroundings, the thousands of electronic impulses of your brain begin to discharge into the tension-absorbing air. 

All of the concerns, problems and projects, which had filled your mind to bursting capacity begin to disappear. 

There is nothing to try to figure out now, nothing to decide. 

The flowers silently console you with their perfect peace and harmony. 

The fresh air tingles in your lungs and your head becomes clear. 

You feel somehow sedated, as if the forces of nature have conspired to put you to sleep - to put you at ease. 

The wind massages your body with caresses of coolness as the sun unties your muscles with penetrating warmth. 

There is nothing to do, nowhere to go and nothing to think of. Just lie back and absorb the peaceful vibrations which flow into every part of your being, whispering, «be at peace, relax my friend, all is well now.

A delicious sleep falls upon you; not really sleep but a half-conscious-half-sleep state, in which the trees, sounds and breeze begin to come inside and mix with all of the thoughts and feelings. It is as if the door of your mind has been opened and all of those conversations, actions and perceptions lying unresolved, floating at various depths in the sea of the mind begin to float upwards and outwards. 

Reality now is a mixture of the inner and outer. 

The peace and security of being in the womb of nature allows us to surrender to the sun, water and wind, while the earth-draws out our stresses and frustrations. 

We swim semiconsciously at the level where the conscious blends into the unconscious. 

We dance in our sea of consciousness, sometimes floating up to the surface catching the sensation of the breeze, or the warmth of the sun. Then we dive downward into a stream of upward floating thoughts, images, sounds - all the dislodged refuse from nervous stresses and unresolved problems.

We watch them as they float by and then dive deeper sensing by now there is something at the bottom of the sea, which is attractive to us. 

Occasionally we get caught by an upward floating sensation of worry, resentment, an image or an attachment, and before we know it, we are at the surface again thinking, wondering, worrying, being rocked by the waves of attachment.

But the dance goes on, we begin to sink again, for by now we see that we cannot really dive because diving is too intense - there is too much effort - we get hooked too easily on upward floating garbage. 

We instinctively learn the dance of the water, sinking, watching, letting go, being carried on the vertical currents of fresh water from the depths of our consciousness, like a seagull with wings spread gliding the air currents flowing against it without a movement, without an effort, letting the air do all the work.

By this time, we are no longer concerned about where we are going. The water becomes clearer, free of debris. We have gone beyond the levels of stress release, past wreckage of old memories, relationships, failures and traumas. We have danced through the caverns of resentment and worry. 

The water becomes very clean, very still, very peaceful. 

We are coming to the source of our life current, the spring of pure consciousness. Here we may encounter pure light or energy. Only subtle vibrations exist here. Our bodies become recharged with life. Our consciousness is renewed as we have cleared the way for a burst of fresh energy to flow up purifying the sea of consciousness, regenerating the mind, giving new life to every cell of our brain.

If we do not become enamored by the sensation of light, by the bliss of this energy which charges through our system, then we may sink a little deeper into the vast nothingness from which the spring of life flows. 

Here there is not even energy; no body, no mind, no light, no sound - absolute nothingness - total vacuum - only tremendous potential unmanifest Divine Consciousness, from which all life and material creation flows. 

COMING BACK TO THE SURFACE

The sound of chirping birds greets you as you slowly float to the surface. The branches dancing in the wind wave «hello». The sounds of insects buzzing and water splashing salute you with a «welcome back friend, you are part of us now».

It takes a while to remember where you are. You were only gone 20 minutes, but it seems you have been in this spot all your life. The mind is clear, refreshed and in the present. 

There is nothing to do but take off your clothes and go swimming.

Have you ever been to this quiet stream in the countryside?

Most everyone has - either to a stream, river, mountain, sea, or forest. And how well and rejuvenated we feel when we return. Somehow everything is more alive, more harmonious.  

It may not take long, however, to discharge all that energy and clarity. Once again we become upset, nervous and bored. 

Can we go to the stream every day? It certainly would be nice, and life would be much less complicated. Of course for most of us it is completely impractical in terms of time, money and availability of such places - especially to those of us who live in the city.

Well, Mother Nature has a secret for us. We don’t have to go anywhere at all. The stream of life, that place of peace and source of strength, knowledge and harmony - lies right inside every one of us.

What is meditation? It is nothing more than visiting this stream on a daily basis. Simply it is the sinking dance into our sea of consciousness, releasing the submerged stresses and coming to the point of inner stillness where there is no object of consciousness - but consciousness itself. 

Done regularly, this inward dance leaves us fresh, more alert, relaxed, creative, healthy, and more in tune with ourselves and our environment. 

The truth of these statements has been proved both subjectively and objectively through experimentation. Studies have been made on meditators and non-meditators over the years with respect to blood pressure, pulse and reaction time as well as with states of fulfillment and creativity expressed subjectively by the participants. 

Hundreds of thousands of people today in all walks of life are finding that no matter what their goals, motivations, responsibilities or problems may be, they are able to act more clearly, more efficiently and more successfully with the aid of regular meditation. 

Ultimately, the only way to know if meditation will be useful for you is to give it a try. To spend some time each day in the «dance of the soul.

Adapted from the book "The Art of Meditation" by Robert Elias Najemy.

What is Zen Meditation Explained

Things You Should Know About Zen Meditation

We all have to deal with stress from either work or school. You can’t close your eyes to make it go away but you can find peace so you can deal with it. One technique that can offer this is called Zen meditation. 

Zen meditation is often referred to as the study of the self. It involves sitting in various postures so you are able to bring the mind and body to a peaceful and stable condition.  This happens as you focus on images and thoughts that just pop up as your heart rate slows down until you reach a reflective state of meditation. 

One of the best seating positions to do this is called the Burmese position. There is also the full lotus, half lotus, kneeling or “seiza” posture and sitting on a chair. 

The key here is to keep your back straight so that your deep breathing will go naturally. This allows more oxygen to enter that will help cleanse and energize the body. 

The buttocks must be thrust out and the chin tucked in. The hands should be placed close to the body with the left hand resting on top of the right with palms open and up. The joint of the middle fingers are resting on top of the other with the thumbs slightly touching. 

Your eyes should be half closed and your head should be positioned to a 45 degree angle towards the body. Given that it is not easy to keep the eyes like this the whole time, you can try closing them first and then opening them later on. Should you get sleepy, just open them wide. 

The challenging part is staying in a stationary position for 15 to 20 minutes. After you have developed a breathing pattern, you slowly relax the muscles from your face all the way down to your feet. As it slows down and oxygen enters, you should focus on positive thoughts and exhale those that are negative. 

By concentrating, you are able to unite the body, mind and soul so that your mind is aware of only the present and no longer the past or the unforeseeable future. 

Aside from the right posture, you should always wear loose clothing. It is not wise to practice this after a heavy meal because a full stomach usually creates discomfort which in itself is a distraction. 

If you would like to learn Zen Meditation, you can read about it or better yet join a group. Once you get the hang of things, you can even buy a few accessories to make the experience a fruitful one like incense sticks, a bell or even a ringing bowl to mark the start and end of a session. 

Short incense sticks burn for about 45 minutes while the longer ones are double the time. You can even use the kitchen timer since no one will be there to ring the bell to say time is up. 

Zen meditation experts recommend that beginners should try for 10 minutes first until you get used to it before you decide to extend this for 20 or 30 minutes. Should your mind wander off, concentrate a little harder to focus once again on your breathing so your thoughts will settle down naturally.  

Why is Meditation Beneficial for YOU?

People from all walks of life, in all the countries of the world belonging to all the possible religions, meditate for a wide variety of reasons. The same technique offers something different to each according to his needs and motives. Some of the motives for which people meditate today are:

1. To relax the body, mind and rejuvenate one’s flow of energy in order to more effectively face the responsibilities of one’s demanding and active life. 

2. To heal illnesses (especially psychosomatic ones).

3. To overcome emotional problems.

4. To develop a more relaxed and positive view towards life.

5. To develop a peaceful and more clearly functioning mind. 

6. For greater ability to penetrate into the core of problems and find inspirational solutions. This has been found especially useful by scientists and businessmen.

7. To tune into a creative inspirations for artistic expression.

8. For freeing oneself from addictions such as cigarettes, alcohol, narcotics and tranquilizers.

9. To purify one’s character.

10. To develop will-power.

11. As a method of self-observation and self-discovery.

12. To develop the latent powers of the mind. 

13. To create a relationship with God.

14. To develop an inner relationship with the Divine.

15. For spiritual growth, self-knowledge or enlightenment.

16. To transcend the identification with the body and mind, and experience spiritual realities. 

17. For the ecstasy of union with the Universal Spirit, which is the essential reality of the universe. 

Scientific Research on the Effects of Meditation

on the Body and Personality

Numerous scientific experiments on people who meditate and similar control groups who do not meditate, have given repeatable results concerning the effects of meditation on a person’s body and personality. 

Most of the following studies have been made on persons practicing Transcendental Meditation. (However, my personal opinion after 34 years of practicing various forms including T.M., is that most forms of meditation will give the same results)

1. DEEP PHYSIOLOGICAL REST is shown by a distinct drop in the metabolism rate, as measured by the oxygen consumption by an individual in meditation, waking activity, sleep and hypnosis.  

2. Another indication of the deep rest is that the number of breaths needed to be taken each minute during meditation drops significantly.

3. Good news for those with heart problems is that meditation is also extremely restful and rejuvenating for the heart.  

4. Another indication of the deep rest produced by meditation is the significant drop in the blood lactate level. The lower the lactate level the more rested and rejuvenated is the muscle tissue. 

5. Tests show meditation’s deep calming effect through the decrease in skin conductivity.

6. Brain wave measurements during meditation show a higher incidence of alpha waves indicating a restful alertness. There is a sense of peace and yet a wakeful awareness in one’s environment.  

7. Another scientific study showed that meditation induces greater communication and interaction between the two hemispheres of the brain.  

8. Perhaps the best documented and well known effects of meditation concern its ability to reduce blood pressure in those with high blood pressure.  

LONG TERM PHYSIOLOGICAL CHANGES

9. In the long run both the heart rate and breathing rate develop a slower pace as the body experiences less mental-emotional stress and learns to waste less energy. The body becomes more relaxed and more efficient. 

10. Persons who meditate experience much more stable health. They have less illnesses in general in their lives.  

LONG TERM PSYCHOLOGICAL CHANGES

11. Studies have also shown that those who meditate regularly react more quickly and more effectively to a stressful event.  

12. Meditation also increases one’s perceptual ability and motor performance.  

13. Studies on high school students showed that those who meditated had a higher «intelligence growth rate than those who did not.

14. Memory recall is also enhanced by meditation.  

15. Many psychological studies have been made in work environments concerning meditators and control groups of non-meditators.

Meditators had above average increases in

a. JOB SATISFACTION

b.  PRODUCTIVITY, 

c. Improvement in their relationships with coworkers 

d. Improvement in their relationship with their supervisors.  

16. A large number of psychological tests have been done on those who have been meditating for various periods of time. A test made on those who had been meditating for only two months in comparison to non-meditators produced the following results:

a. Meditators had greater inner-directedness than non meditators.

b. They measured higher self acceptance.  

c. Greater spontaneity and creativity.

d. Greater self-esteem. 

e. An increase in the capacity for intimate contact with loved ones.

f. Less anxiety .

17. Prisoners who stared meditation showed:

a. A marked decrease in mental illness. 

b. Their behavior became more socially acceptable.

c. Less anxiety and less aggressiveness.

d. Became inclined to more positive activities such as sports, clubs and educational activities. 

OTHER LONG TERM PHYSIOLOGICAL CHANGES

18. After 4 to 6 weeks of meditation, meditators with hypertension have found their blood pressure fall.

19. A group of meditators who had been suffering from bronchial asthma found significant relief.  

20. Meditators checked for their consumption of cigarettes after starting to meditate showed marked decrease.  

21. Meditation significantly reduces ones need for or dependency on tranquilizers. alcohol and or drugs.

22. Other tests made on meditators show that they need much less sleep to recover from sleep deprivation.  

23. Meditators show significant decrease in the illness after starting meditation.

24. Meditators showed greatly increased ability to recover from psychosomatic illnesses.

25. Insomniacs who start meditation require much less time to fall asleep.  

26. A study on athletes showed that, after starting to meditate, there was an improvement in their performance on various athletic events as well as their intelligence as measured by intelligence tests. 

27. In one other study it was found that meditation has the tendency to normalize a person’s weight. That is if he is overweight, he tends to loose, and if he is underweight, he tends to gain. 

SOME CONCLUSIONS 

CONCERNING THESE RESEARCH STUDIES

The conclusion is obvious. 

Meditation increases whatever is good and life supporting in a person. 

It strengthens our immune system, harmonizes our endocrine system and relaxes our nervous system. It creates health and vitality. 

On a mental level it develops inner peace, clarity, self-confidence, self-acceptance, creativity, productivity and eventually greater self-actualization.

It makes our work environment more satisfactory, improves our relationships with coworkers, supervisors and subordinates. It makes us more creative, more responsible and more productive. 

On a spiritual level it puts us in contact with our inner voice, with our inner strength, with our inner spiritual wisdom and love.

Think now, what would happen if many people in our society meditated? How would it affect our society? 

Think what would happen if you meditated daily.