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«Meditation For Everyone Russell Pugh Copyright Information This book is protected by Australian and International copyright laws. You have permission ...»

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For Everyone

Russell Pugh

Copyright Information

This book is protected by Australian and International copyright laws.

You have permission by the author, to distribute or share this ebook as long as the entire

ebook is not altered in any manner

© Russell Pugh 2007 Meditation For Everyone

Table of Contents

Copyright Information

Authors Note

What is meditation

Why Do People Meditate?

Meditation is not about

A Better Life through Meditation

The Physiological & Psychological Benefits

The Brain and States of Consciousness

Successful Meditation Guidelines

Meditation Aids

A Meditation Schedule

An Awareness Meditation - Watching Thoughts

Concentration Meditation – Counting Breaths

Meditation with keyword, affirmation or mantra

Meditating with a candle flame or object

Some common experiences

How to Stay Motivated

The Lasting Benefits of Meditation

Appendix 1 – More Information and Training

Appendix 2 – Useful Websites

Appendix 3 – Recommended Reading

Authors Note It is not necessary to have a religious or spiritual calling to benefit from the regular practice of meditation. In fact meditation is a totally natural and effective technique that helps us to relax our bodies and minds at a very deep level, which in turn has many physical, mental and emotional benefits.

Many people today, including professional sports persons, artists, politicians, physicians and CEO's practice meditation to improve their performance and maintain good health. It is not unusual to hear doctors recommend meditation to their patients for a wide range of conditions, that include hypertension, asthma, chronic back pain, insomnia, migraines, depression, addictions and even as part of a patient's cancer therapy.

Numerous scientific studies have shown that meditation can very effectively contribute to your psychological and physiological well-being.

It is not necessary to live a life of suffering and pain, to be trapped by dysfunctional behaviour from reaching your full potential. You can experience joy, love, inner calm peace, better health and a life of abundance where you truly are the creator of your life and master of your destiny.

Meditation will take you on a journey like no other, the most exciting journey of them all. It is the key to a treasure chest of riches you can only just begin to imagine and you will discover the most exciting treasure of all - YOU!

What is meditation Meditation usually refers to a state in which the body is consciously relaxed and the mind is allowed to become calm and focused. Several major religions include ritual meditation;

however, meditation itself need not be a religious or spiritual activity. Most of the more popular systems of meditation are of Eastern origin, though there exists also various forms of Christian, Jewish and Muslim meditation.

http://www.en.wikipedia.org/wiki/Meditation A self-directed method for relaxing the body and calming the mind. The practitioner makes a concentrated effort to focus on a single thought to still the inclination of the mind to mull over the many demands and details of daily life.

http://www.nature.com/nri/journal/v4/n11/glossary/nri1486_glossary.html A variety of techniques for some individuals that may or may not incorporate spirituality which can calm and soothe as well as provide insight.

www.kera.org/community/onourownterms/tarrantresources.lasso Above we have three definitions that try to define what meditation is, and I could provably add several more in an attempt to truly convey the depth and breadth of what meditation is.

For our purpose of learning here, meditation is a highly effective technique that helps us to relax our bodies and minds at a very deep level, which in turn has many physical, mental and emotional benefits as you will discover in the following chapters.

Meditation is both a technique and an experience, for it also allows us to develop a deeper understanding of our lives and be on a path to a more meaningful, happy, balanced. and relaxed life.

Meditation is an excellent tool for self-development and actualisation, raising our lives to higher levels of personal satisfaction. It also teaches us better ways of dealing with the myriad of problems and stresses of our daily lives.

Meditation is successfully used to:

• To relax and relieve tension and stress.

• Improve health, boost the immune system and promote recovery.

• To improve focus and concentration.

• To increase creativity, cognitive function

• To develop self-awareness and promote personal growth Meditation is a totally natural technique, which has been passed down from generation to generation, over thousands of years, by many different cultures and spiritual practices.

Made popular again in western culture during the 60’s and 70’s by the Beatles and visiting eastern mystics and guru’s, meditation has been scientifically studied and tested for the last 40 years, which in turn has led to a greater understanding and refining of many of the eastern techniques to suit a western culture and practice. More recently, this has led to an examination of the techniques and accompanying philosophy, making meditation even more accessible to our secular society.

It is not necessary to live a life of suffering and pain, to be trapped by dysfunctional behaviour from reaching your full potential. You can experience joy, love, inner calm peace, better health and a life of abundance where you truly are the creator of your life and master of your destiny.

Meditation will take you on a journey like no other, the most exciting journey of them all. It is the key to a treasure chest of riches you can only just begin to imagine and you will discover the most exciting treasure of all – YOU!

Why Do People Meditate?

People meditate for many, many reasons and all of them are valid.

• They have read or heard about the benefits of meditation and would like to improve their lives.

• Because they are curious and would like to know more.

• They are unhappy, tense, worried, sad, depressed, tired, bored, lonely, confused or upset about something.

• To improve or maintain their physical health.

• To relieve stress and anxiety.

• To improve or cope better with daily life, family, work, money, sex.

• To improve relationships with loved ones, work colleagues, friends.

• They have addiction problems.

• They have relationship problems

• They are grieving for a loved one or departed friend.

• They have suffered in life.

• They feel lonely or empty.

• Life has become meaningless.

• For guidance and direction.

• To develop greater awareness.

• To increase creativity and spontaneity.

• To experience greater joy and happiness.

• To contemplate or develop a deeper understanding of their lives.

• Because they are motivated by the continued benefits of meditation.

• It is a part of their spiritual practice.

• To find inner peace and contentment.

• Because meditation is beautiful and relaxing.

• Because they are happy, joyous, feeling great, inspired, motivated.

• To celebrate life.

As you can see, there are as many reasons to meditate as they are people who meditate and we could add several more to the list here.

Meditation is one of the most effective, safe and natural self help tools we can use to develop the true potential of our minds and correct our dysfunctional thinking and improve our mental and physical well being. Meditation is about having more life.

Meditation is a celebration of life!

Meditation is not about Being detached from life and your needs, your loved ones.

● It is not about emptying your mind and being ego less.

● Worshipping exotic Hindu or Buddhist gods, gurus and masters.

● Being a scholar of Sanskrit, Eastern cultures and history ● Reincarnation, Incense, Devotion.

● Sitting cross-legged for hours.

● Being a vegetarian, vegan, breatharian or being on any other esoteric diet.

● Being celibate, sexless, hating the human body.

● Being falsely spiritual ● Excluding others for any reason.

● Day dreaming, fantasying, or being out of your mind.

● A Better Life through Meditation The long-term personal benefits from the regular practice of meditation extend far beyond the actual meditation sessions.

Research has demonstrated that meditation can contribute to an individual's psychological and physiological well-being. Numerous scientific studies have shown that meditation supports both the physical and emotional healing process very effectively. This is accomplished by meditation because it brings the brainwave pattern into an alpha state, which is a level of consciousness that promotes the healing state. There is scientific evidence that meditation can reduce blood pressure and relieve pain and stress.

More energy, lower blood pressure, lower cholesterol levels, better cardiovascular function and a better way of dealing with stress are only some of the advantages that meditation brings you.

Meditation teaches you how to calm your mind and how to observe and ultimately deal with your thoughts and emotions. Reaching a higher level of awareness goes hand in hand with a feeling of inner rest, pleasure and contentment. Our personal happiness no longer based on doing things or getting things. It results from just being ourselves.

Professional sportsmen, artists, politicians and corporate executives have known for sometime now, that you achieve better results when you meditate. Your improved mental powers give you a better focus and a better ability to concentrate.

Clear thinking results in taking better decisions, more creativity, less wasting of energy and a more holistic view of reality. A better control of your feelings and emotions results in an improvement in your social life. Meditation takes you back to your true potential.

Meditation is a technique that enables us to relax our body and our mind. It an important tool to achieve mental clarity and health.

Meditation differs from other forms of relaxation in the sense that during meditation we are more awake, more alert and better focussed. We are relaxed and still alert. Research has proved that the longer we keep practising meditation the more we become basically relaxed. At the same time we also become more observant and more aware, something that other ways of relaxation do not achieve because they do not train our powers of concentration.

The Physiological & Psychological Benefits The physiological and psychological benefits we gain from the regular practice of meditation go way beyond the small amount of time we invest in this subtle but ultimately life transforming practice. These benefits are available to everyone who is willing to regularly invest 10 to 30 minutes of their daily time to these simple exercises.

Physiological Benefits of Meditation

Deep rest-as measured by decreased metabolic rate, lower heart rate, and reduced  workload on the heart.

Lowered levels of cortisol and lactate-two chemicals associated with stress.

 Reduction of free radicals- unstable oxygen molecules that can cause tissue damage.

 A reduction of high blood pressure and improved cardiovascular function.

 A reduction in cholesterol levels. High cholesterol is associated with cardiovascular  disease.

Improved flow of air to the lungs resulting in easier breathing. This has been very  helpful to asthma patients.

A reversal of the ageing process and higher production levels of the important  steroid DHEA (Dehydroepiandrosterone). Optimal levels are associated with increased energy, healthy immune and cardiovascular function, improved memory and elevated mood.

Improved immune system function.

 Psychological Benefits of Meditation

–  –  –

Meditation allows the body to rest even more deeply than sleep, even though you are still awake. During meditation the body and mind are tuned up for greater efficiency as new neural pathways are created and dysfunctional thinking and behaviour retreats. Stress is released and the natural healing of the body and mind is allowed to take place.

The Brain and States of Consciousness The brain is divided into two hemispheres with two separate modes of thinking.

The difference between the operation of the left and right brain can be easily summarised

as follows:

–  –  –

Most individuals consistently choose one mode of thinking over the other, although some people are equally adept at both. Research has shown that meditation increases the synchronicity between the two halves of the brain and improves cognitive function.

The brain also has it’s own pulses and vibrations that it uses to communicate with itself and the rest of the body. These brain pulses or cycles can be measured by an electroencephalograph (EEG) machine. During the day we experience all the brainwave patterns with a predominance of Beta.

These brainwaves are categorized in 4 categories: Beta, Alpha, Theta and Delta.

*Beta* (13- 40 cycles per second) Beta is associated with the fully awake, normal state of alertness, stress and anxiety.

*Alpha* (8-13 cycles per second) Alpha pattern appears when in wakefulness where there is a relaxed and effortless alertness. Light meditation and daydreaming. It is recommend you practice your creative visualization and autosuggestion technique in the alpha state. Associated with light relaxation, "super learning", positive thinking *Theta* (4-7 cycles per second) Associated with deep relaxation, meditation, increased memory, focus, creativity, lucid dreaming, a hypnotic state, and extra sensory perception (ESP). If you do the proper work you can learn to enter theta State at will and perform most of the psychic activities.

*Delta *(1/2 - 4 cycles per second) Delta is associated with deep sleep, lucid dreaming, and increased immune functions, hypnosis. This pattern is very slow.

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