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TRANSCRIPT
A JOINT PUBLICATION BETWEEN…
ZEN AND NOW: FIND PEACE AND HAPPINESS
RIGHT NOW, WHEREVER YOU ARE, WHATEVER
YOU’RE DOING
Copyright 2014 P M Harrison
Written by P M Harrison
Published: 10th June 2014
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ZEN AND NOW
Copyright P M Harrison 2014
Published: 10th
June 2014
Zen And Now
More and more people are beginning to meditate each and every day. Through guides (such
as The Daily Meditation’s Welcome To Silence: A Practical Guide To Mindfulness And
Meditation), we’ve all learned to recognise the power of meditation for health, relaxation,
happiness and even personal effectiveness. There are literally thousands of ways in which
meditation improves life (on the next page we’ll cover one hundred of the best benefits of
meditation). The only problem is finding time to meditate in your busy life.
Even when you know that meditation is good for you and that meditation is one of the most
positive practices you can use in life, it can still be hard to find the time to actually do it.
Between waking up, going to work, exercising, making dinner and going to bed, it often
seems there simply isn’t a spare twenty minutes in which to meditate.
With Zen And Now, you will learn to meditate any time, anywhere. The wisdom in this book
will enable you to meditate without changing your schedule. Over the coming pages you will
learn how to meditate at work, at the gym, while eating, while walking—whatever you are
doing you will be able to meditate while doing it.
This is the perfect solution for the millions of people who want to meditate but simply cannot
find the time in which to do it.
Imagine being able to meditate while at work without stopping working. Imagine being able
to focus your mind while exercising your body at the gym. Imagine turning a simple walk
into an exercise in relaxation and enlightenment. This is the aim of Zen And Now: to take the
basic activities of everyday life and turn them into an exercise in meditation.
Before we begin transforming everyday life into meditation, however, let’s remind ourselves
of the numerous great mental and physical health benefits of meditation. Doing so will
inspire us to begin our meditation practice and to stick to it.
The Top 100 + Benefits of Meditation
Health Benefits of Meditation
1. It lowers the rate at which we consume oxygen.
2. Slows down your breathing rate
3. Meditation raises blood flow to the heart
4. Meditation helps us to become more tolerant
5. Improves our physical relaxation
6. Meditation is excellent for people suffering from high blood pressure
7. Meditation improves our exercise tolerance
8. Reduces free radicals, which equals less tissue damage
9. Improves skin resistance
10. Lowers our risk of getting cardiovascular disease
11. Improves the air flow to the lungs = better breathing
12. Slows the aging process
13. Helps provide relief for asthma
14. Makes us better at sports events
15. Improves the endocrine system
16. Over a period of time meditation helps us return to normal healthy weight
17. Helps the immune system to relax
18. Is of benefit to electrical activity in the brain
19. Meditation lowers the levels of blood lactate and thus helps cure anxiety attacks
20. Is of benefit to diseases including arthritis and allergies
21. Helps lower the symptoms of pre-menstraul syndrome
22. Meditation decreases muscle tension
23. Helps with post-op healing
24. Boosts the immune system
25. Reduces viral activity
26. Improves the flow of energy and makes us stronger
27. Is of great benefit to weight loss
28. Has shows to cure infertility due to stress relief
29. Increases our levels of Dehydroepiandrosterone
30. Meditation helps control chronic diseases
31. Leads to less sweating
32. Reduces free radicals, which equals less tissue damage
33. Improves skin resistance
34. Lowers our risk of getting cardiovascular disease
35. Improves the air flow to the lungs = better breathing
36. Slows the aging process
37. Helps provide relief for asthma
38. Makes us better at sports events
39. Improves the endocrine system
40. Over a period of time meditation helps us return to normal healthy weight
41. Helps the immune system to relax
42. Is of benefit to electrical activity in the brain
43. Can cure headaches and migraines
44. Improves brain function
45. Reduces our dependency of medical care
46. Makes us consume energy more effectively
47. Meditation connects mind and body, making us more likely to use our body
energetically
The psychological benefits and effects of meditation
48. Improves self confidence
49. Increases our levels of serotonin
50. Helps with fears and phobias
51. Purifies character
52. Improves will power
53. Improves communication between the hemispheres of the brain
54. Improves reactions
55. Reduces worry
56. Makes us better listeners
57. Enables us to make better judgments
58. Improves tolerance
59. Makes us more intimate with loved ones
60. Lowers risk of contracting mental illness
61. More sociable
62. Less aggressive
63. Is great self help for addiction
64. Makes us act with more control and in a more constructive manner
65. Makes us more balanced individuals
66. Makes us more emotionally mature
67. Improves motor performance
68. Increases intelligence growth rate
69. Better job satisfaction
70. Allows us to manage and control our thoughts
71. Improves focus and concentration
72. Makes us more creative
73. Improved brain wave coherence
74. Helps us to learn and to remember
75. Improves vitality
76. Makes us more emotionally stable
77. Significantly improves relationships
78. Slows the aging process of the mind
79. Allows us to remove unwanted habits
80. Improves intuition
81. Makes us more productive
82. Improves our relations at work
83. Enables us to see the big picture
84. Helps us to ignore unimportant distractions
85. Helps us when solving complex problems
86. Makes us more responsible
87. Helps with road rage
88. Settles restless thinking
89. Reduces our need for pharmaceuticals
90. Makes us need less sleep
91. Makes it easier to get to sleep
Spiritual benefits of Meditation:
92. Gives us a better sense of perspective
93. Improves peace of mind
94. Helps us find our purpose / focus on what matters
95. Allows us to discover consciousness beyond ego
96. Changes our attitude
97. Helps us connect to our own personal belief system
98. Makes us more enlightened
99. Increases self actualisation
100. Makes us more compassionate
101. Makes us more assured
102. Promote oneness
103. Improves synchronicity with life.
104. Spiritual relaxation
105. Helps us to accept ourselves
106. Helps us to forgive
107. Makes us wiser
108. Enables us to understand ourselves better
109. Connects body mind and spirit
110. Improves mindfulness and ability to live in the moment
111. Increases our capacity to love
112. Better inner-directedness
Clearly, there are a great many important benefits of meditation. Your likely have your own
main reasons for learning to meditate, the things you get out of meditation that are most
important to you. Or, if you have yet to begin meditating and are about to start, you likely
know what you would like to get out of meditation. Keep hold of these aims. They will
inspire you to begin and to stick to your own personal meditation program.
The Basic, Beginners Meditation
Shortly we shall start to look at how to meditate when active during the day and night. We’ll
be looking at how to meditate at work, when exercising, when doing housework, while eating
and more. If you are very new to meditation, however, I strongly recommend trying some
basic meditation exercises first of all. It is much easier to gain an understanding of meditation
while inactive. For instance, it easier to meditate properly while sitting on the floor with your
eyes closed, than it is to meditate while at work. By practicing basic meditation, you will
learn the right attitude and approach to meditation, which you can then apply to the other,
more advanced sections of this book.
Getting the Basics of Meditation Right
Before leaping head first into meditation, it’s important to know the basics. There is a right
attitude and a right approach to meditation that creates the foundation on which the house is
built. By learning the basics now, you can ensure that you approach meditation correctly each
time you meditate. So, what are the basics of meditation?
The Most Important Basics of Meditation
1. 1. Find a relaxed position before beginning: It’s important to be comfortable when
meditating so you are not distracted by fidgeting
2. 2. Breathing properly: Breathe properly, deeply and slowly when meditating to help
your body to relax.
3. 3. Simple is best: The best kinds of meditations are simple meditations, such as
meditating on the breath or listening to the sounds around you
4. Nonjudgmental Attitude: You should always look to meditate nonjudgementally. Let go
of thoughts of right and wrong when meditating and simply be aware. Pure awareness is
the key.
5. Focus on one thing: Most of the time in life our thoughts flutter about like a butterfly.
When meditating concentrate on one thing.
Getting the basics of meditation right by understanding meditation
It’s important to recognise why we meditate, because the wrong intent will ruin practice. The
reason for meditation is not relaxation, nor is it any high ambition like entering nirvana.
Meditation is simply about achieving a nonjudgmental attitude and becoming more aware.
Though there are many other benefits of meditation, it is the nonjudgmental attitude and
awareness that should be our focus.
Knowing you’ve got the basics of meditation right by checking your results
Be sure to check how you are feeling after meditating. You should not be feeling sleepy. You
should be feeling more aware and more “awake.”
Remember these basics of meditation. This will ensure that you are always meditating
correctly.
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