| Although many people think of meditation as being | | | | comfortable for you will work. If time allows, I |
| a bit cosmic and out there, or that it's strictly a | | | | would start off with 15 minutes and work |
| "spiritual practice" (and in some cases it is), daily | | | | yourself up to about 30 minute of meditation in |
| meditation has a place in all of our lives and it's | | | | the beginning stages of your new meditation |
| powerful side-effects regarding our health and | | | | practice. |
| well-being are immense. Meditation has been | | | | In regards to your meditation space, some people |
| scientifically proven to combat stress and stress | | | | prefer a place with lots of fresh air, while some |
| related disorders like hypertension, anxiety, some | | | | people like the privacy of their own environment, |
| forms of depression, insomnia and heart related | | | | where they can light some calming incense and |
| diseases. | | | | some candles. Music can be a nice touch to |
| Meditation is something that is fairly easy to do | | | | enhance your meditation experience, there are |
| with some practice and is something you will | | | | lots of choices, the most important thing is, to |
| benefit from at any level. You don't have to | | | | find music that is especially composed for |
| become a Guru to enjoy the mind and body | | | | meditation, Nine Inch Nails or AC/DC won't work |
| benefits. You are never too old or too young to | | | | here. Some people enjoy the sounds of nature |
| practice meditation and you can do it at anytime | | | | CDs, the sounds of waves crashing on the beach, |
| or anyplace you see fit. It could be in the peaceful | | | | the sound of rain or a water fall for example. |
| surroundings of your own backyard or bedroom, | | | | Music works well if you choose to meditate |
| it could be a "driving meditation" while stuck in | | | | outside near public areas, the music will help you |
| traffic or on the beach while watching the sunset. | | | | from being distracted by the outside world and |
| There are two types of basic meditation, active | | | | help keep you in the zone. |
| meditation and passive meditation. | | | | Start your meditation by learning to focus on |
| Active meditation is meditation in motion. It | | | | something calming, this will help you to relax and |
| relates to having an inner calm while participating | | | | unwind and clear any stress from your mind and |
| actions or activities of your everyday life. Yoga is | | | | body. |
| a perfect example of active meditation. As is | | | | Next focus your mind (thoughts) on a subject, it |
| walking, hiking, exercise, even simple tasks such | | | | could be a mental image or a visual image such as |
| as doing the dishes or yard work can all be forms | | | | the flame of a burning candle, the waves hitting |
| of active meditation if approached consciously. | | | | the shore line, water in a fountain or something as |
| Passive meditation involves taking time out to be | | | | simple as a flower. |
| seated, relaxed and focused on breathing. It is | | | | You will notice that your thoughts will wander, |
| called passive meditation because it involves | | | | they will go off in a million different directions, at |
| retreating into calm and stillness. The goal of | | | | different speeds and then start settling down on |
| passive meditation is to quiet the mind and leave | | | | just a few. Don't try to control your thoughts, |
| all distractions behind. | | | | just go with them and observe them with |
| For the purpose of this article, we will focus on | | | | detachment. Do not feel frustrated if your mind |
| passive meditation techniques, as this seems to | | | | wanders (and it will), just bring your attention |
| be the area that people, particularly those just | | | | back to your breath. Inhale and exhale deeply, |
| starting a meditation practice, need the most | | | | without effort. Allowing your breath to rise and fall |
| guidance. | | | | like the ebb and flow of the ocean. Think about |
| Passive Meditation Sequence | | | | releasing any stress with each exhale. |
| 1- Introversion: Involves seating postures and | | | | With daily practice or even just a few times a |
| awareness on an object. This has the effect of | | | | week, you will start to notice a change in your |
| calming the mind and making it 'receptive' to see | | | | ability to focus and stay focused. This is the |
| what's inside. | | | | gateway to awareness and mindfulness. |
| 2- Introversion leads to the free flow of thoughts, | | | | Congratulations, you are on your way. |
| visions or mental snap shots. Here our passions, | | | | ___ |
| fears, doubts and desires surface and we are | | | | Health Benefits to Daily Meditation: |
| now in a position to observe these and remove | | | | Leads to a deeper level of relaxation. |
| the all negative and unwanted content from our | | | | Is an excellent treatment for people with high |
| minds. Allow your thoughts to come and go | | | | blood pressure as it brings the blood pressure to |
| effortlessly. | | | | normal levels. |
| 3- Having observed the conscious mind, you are | | | | Reduces anxiety attacks and moment of |
| now at a point or place to explore the | | | | increased stress. |
| subconscious realms. It is here that real meditation | | | | Decreases muscle tension, and headaches. |
| starts. Our immeasurable, unlimited and | | | | It increases serotonin production, which influences |
| inexhaustible energy and thoughts begin | | | | mood and behavior. Low levels of serotonin are |
| manifesting itself. | | | | associated with depression, obesity, insomnia and |
| 4- Detach yourself from your thoughts. Focus on | | | | headaches. |
| your breath. | | | | It lowers oxygen consumption. |
| Release any thoughts that come into your mind | | | | It decreases respiratory rate. |
| and bring your attention back to your breath. | | | | It increases blood flow and slows the heart rate. |
| 5- Self realization. As these higher stages are | | | | Increases exercise tolerance in heart patients. |
| transcended, supreme enlightenment is achieved. | | | | Reduces anxiety attacks by lowering the levels of |
| Meditation techniques and methods vary and | | | | blood lactate. |
| there are endless ways for you to practice. Some | | | | Builds self-confidence. |
| take years of dedication and study to master | | | | Helps in chronic diseases like allergies, arthritis etc. |
| while others are quite simple and highly effective. | | | | Reduces Pre-menstrual Syndrome. |
| For those of you new to the wonders of | | | | Helps in post-operative healing. |
| meditation, the following is a good basic technique | | | | Enhances the immune system. Research has |
| to build a solid meditation foundation on. | | | | revealed that meditation increases activity of |
| First, choose a place and time when you will not | | | | 'natural-killer cells', which kill bacteria and cancer |
| be interrupted. (I know this could be hard when | | | | cells. |
| you have a house full of kids, a room-mate etc, | | | | Also reduces activity of viruses and emotional |
| but I am confident you can make this happen | | | | distress. |
| even if you have to hide away in a dark closet, | | | | ______________________________ |
| and please make sure you turn off your cell | | | | So why not take the advantage of the benefits |
| phone!) | | | | of daily meditation. Start today! |
| Once you've found your peaceful spot, settle | | | | If you have any questions, please feel free to |
| down and begin. Sit in a comfortable position, one | | | | contact us at The Fitness Underground-Los |
| that is comfortable for you to sit still in for your | | | | Angeles if you have any questions or need some |
| desired time on meditation. It doesn't have to be | | | | help getting start. We are happy to help. |
| a traditional meditation pose, whatever is | | | | |