Meditation Methods The Ultimate Beginner’s Guide to Mastering

Meditation

Check out what other people are saying about this book!

“I had never meditated before, and after reading this book, and practicing the principles taught

inside, I am now realizing what meditation is all about! It is a must read!”

Michelle Williams

“I can’t begin to describe what this book has done for me. I have never felt so balanced, and so

content with where I am in life!”

Amber T. Mitchell

“I was a beginner at meditation and now I feel so in control of my life. I determine my destiny! It is

so empowering!”

April M. Atwood

Meditation Methods The Ultimate Beginner’s Guide to Mastering

Meditation By

John VanDerLaan

In association with LiveaWellBalancedLife.org

Contents

CHAPTER 1: Why Meditate?

CHAPTER 2: Unlock Your Hidden Potential Through Meditation

CHAPTER 3: How to Use Meditation Exercises for Relaxation

CHAPTER 4: Different Types of Meditation

CHAPTER 5: Why You Should Embrace the Meditation Lifestyle

CHAPTER 6: Simple Relaxation Techniques You Can Try

CHAPTER 7: Become Your Own Relaxation Expert

CHAPTER 8: Binaural Beats for Meditation

CHAPTER 9: Cultivating a Positive Mindset Through Meditation

CHAPTER10: Benefits of Using a Meditation Chair

CHAPTER 11: Give Outside Meditation a TRY

CHAPTER 12: Meditation Tips for People on the Go

CHAPTER 1 Why Meditate

Welcome to Meditation Methods, The Ultimate Guide to Mastering Meditation. In each chapter, you will learn valuable information that will help you to understand the various methods of meditation and their benefits. In this chapter, we are going to talk a little bit about learning to meditate and why you should consider trying it yourself. With most of us living fast-paced lifestyles, trying to balance work, family and social lives can take a toll on our mental and physical wellbeing. Learning to meditate can bring a sense of calm and inner happiness to our lives and help promote feelings of peace and tranquility that often times get lost when we are busy trying to juggle everything we have to accomplish on a daily basis. The practice of meditation is a gateway into your inner consciousness, resulting in an enhanced awareness of your own existence and your overall relationship to the universe. Whether you are looking to answer the age-old question, “Who am I and why am I here?” or simply to implement simple relaxation techniques to help ease your mind, meditation may just be the answer for you. Meditation has been around for thousands of years and it has many different cultural contexts, some of which transcend the boundaries of any one specific culture. There are literally hundreds of established techniques on how to meditate and it’s up to you to decide which method will fit best into your lifestyle. You can choose between many different schools of thought and it may take you a bit of testing to find a technique that best suits your personality, so be prepared to try out several methods before you find the right one.

According to Eastern philosophy, to meditate means to think on the eternal, or rather to expand your consciousness until you are at one with the universe as a whole. This philosophy is based on the belief that transcendental emotions like grief, euphoria or even love can fade away, but the universe is forever. Even if you’re not interested in the metaphysical implications of meditation it has undeniable health benefits. It incorporates many relaxation techniques that can help you erase the negative feelings that come with the stress of leading a hectic lifestyle. Learning to meditate can have positive effects on stress-induced illnesses like heart disease and high blood pressure. In conjunction with traditional approaches to medicine, meditation can target the root causes behind stress-based conditions by helping you to calm and clear your mind. You don’t have to have any special tools or your private own meditation garden. You can meditate anywhere you feel comfortable. You can meditate sitting, standing or lying down, in a chair or on the floor. Learning how to meditate isn’t difficult either. There are many products like books and DVDs available. There are also online programs that can teach you the basics, and chances are good that there may be classes and instructors in your local area that can guide you through each step of the meditation process, provide tips on appropriate posture and teach you how to create the ideal setting for your meditation session. In the next chapter, we are going to talk about unlocking your hidden potential through meditation.

CHAPTER 2

Unlock Your Hidden Potential Through Meditation

In the last chapter, we talked about a little bit about learning to meditate and its benefits. In this chapter, we are going to talk about unlocking your hidden potential through meditation. People who don’t practice meditation often misunderstand it. Very often, you’ll hear it referred to as mystical or transcendental, which makes them feel wary about trying it, when in fact, it’s simply a practiced skill that can help bring clarity to a cluttered mind. Without going too deep in to what meditation is, or isn’t, let’s focus on one of the many things a daily meditation can do for you. Meditation is often seen in Yoga classes and is widely practiced by a variety of cultures, countries and religious groups. I only mention this so you can understand that the art of meditation is perfectly safe and commonly practiced by millions of people around the world. Some of the more documented benefits of meditation include less anxiety, less irritability, less moodiness and a decrease in depression. It will also help to improve your learning abilities, memory and unlock creativity. It can also slow down the aging process, increase feelings of vitality and rejuvenation. Not to mention it can reduce stress, lower blood pressure, and produce higher blood oxygen levels There are many types of meditation, but the easiest form to learn is, “breath awareness meditation”. Compared to many other meditation techniques, this will enable you to experience the benefits of meditation in much less time.

Here's a simple technique that will give you results in minutes. Sit comfortably, close your eyes, and tense up your whole body. Breathe deeply in through your nose. Fill your lungs as much as you can. Hold it for a few seconds. While exhaling through your mouth, imagine that any tension in your body is leaving with the breath. Just feel each part relaxing, watching for parts that may hold onto tension, like a tight jaw. If you still have tension somewhere, tense up that part again, take a deep breath in through your nose, feeling it fill your lungs all the way to your abdomen. Now breathe out through your mouth and feel the tension relax. It may also help to repeat silently "relax" as the tension drains. This will train your body and mind to recognize relaxation. Later you may be able to relax more easily just by repeating "relax" a few times. Be sure to breathe in through your nose. This is important because it brings in more oxygen by involving your diaphragm more. You can test this. Breath in through your mouth and you'll notice that your breathing is shallower. Then breath in through your nose and you'll notice that your abdomen extends more. Air is being drawn deeper into your lungs. Always exhale through your mouth allowing the tension to escape. Some people have great success by imagining that they are breathing in clean, clear air, and exhaling a dark cloud of tension through their mouths. This visualization can be very powerful. Now allow your breathing to fall into a comfortable pattern, and pay close attention to it. This could be in through your nose and out through your mouth, or out through your nose, whichever is more comfortable. Pay attention to your breath as it passes in through your nose and out. Your mind may wander endlessly, but all you have to do is continually bring attention back to your breath. If your mind is still too busy, try naming the distractions as a way of setting them aside. For example, say in your mind, "itchy leg", "worried about work", or "anger", and then immediately return attention to your breathing. Use any way you can to identify and set aside distractions.

That's it. Continue this for five or ten minutes, or around a hundred breaths. Afterwards, open your eyes and sit there for a few seconds. You'll feel relaxed, and your mind will feel refreshed. You’ll also be better prepared for any challenges that come your way. Practice for 5 or 10 minutes a day, working your way up to longer and longer sessions. Meditation has so many rewards, and through daily practice, you can learn to release the unlimited potential of your mind and body. In the next chapter we will be talking about how to use meditation exercises for relaxation.

CHAPTER 3

How to Use Meditation Exercises for Relaxation

In the last chapter, we talked about unlocking your hidden potential through meditation. In this chapter, we are going to talk more about how to use meditation exercises for relaxation. After a hectic day full of meetings, deadlines and family responsibilities, we all need a little bit of relaxation. While there are many ways that you can unwind and relax, one of the most effective and easy ways is meditation. The idea of meditation revolves around bringing your thoughts to a focal point for a certain amount of time. With practice, this will help you learn how to put your mind to rest and allow your stressful thoughts fade away. During

meditation your breathing slows down, blood pressure is reduced, and your body becomes relaxed and rejuvenated. According to the Mayo Clinic, when you focus on one thing while you're meditating, it allows your other thoughts to pass by. In a multi-tasking world, paying attention to just one thing can be a daunting task for many of us. An easy way to get started is to simply listen to your breathing.

• Sit comfortably so you're not distracted by any physical pain, then close your eyes and listen to your breath.

• Breathe in through your nose and out through your nose, or mouth,

whichever you prefer, but don't otherwise try to control the rate or depth of your breath.

• When thoughts try to crowd in on your meditation, let them fade as

you refocus on listening to your breath. Feel how it flows down your throat and continues to flow down to your abdomen. Feel your abdomen expand. Stay in this state as long as you can.

Practice your meditation daily and work your way up to thirty minutes per session. Don’t get discouraged if this is difficult at first you will get better over time. Here are a couple of the most commonly used meditation exercises you can try for relaxation. They also help get rid of stress. Tense and relax

Clench the fists and pull your forearms against your upper arms firmly. Keep all your muscles tight including leg muscles and jaws. Now breathe deeply for at least 5 seconds and then relax your body at once. You will feel the tension releasing sensations.

Ideal relaxation

In this meditation exercise, you have to close your eyes and focus on the perfect relaxation spot. This is different for everyone. Select a place where you feel at peace like the beach, under a tree or in a field of flowers then paint a picture of it in your mind. Now imagine you are going there and let yourself feel like you really are. You have to feel it, and hear it, and smell it. Try to involve all of your senses. My perfect place is lying in the sun, in the Florida Keys. I can hear the palm trees rustling; I can hear the sea gulls. I can feel the breeze and smell the salt air. When I really get deep into this exercise, I can actually feel the sun burning my face! It is awesome!

With practice, this will help you create a wonderful sense of wellbeing and allow you to relax no matter where you are.

In the next chapter, we will be talking about some of the different types of meditation.

CHAPTER 4

Different Types of Meditation

In the last chapter, we talked about how to use meditation exercises for relaxation. In this chapter, we are going to go over some of the different types of meditation.

As we have discussed before there are many different types of meditation, so if one doesn’t work, you can try another and another until you find the one that's right for you. To help broaden your horizons, here are a few of the most commonly practiced methods of meditation you can try.

Breath watching

Can meditating be as simple as paying attention to your breath for a few minutes? Yes it can! Relax in whatever position works best for you, close your eyes and start to pay attention to your breathing. Breathing in through your nose gets your diaphragm involved and gets oxygen all the way to the bottom of your lungs. Breathing out your mouth allows you to imagine that the tension going out with the breath. As your mind wanders, just re-focus your attention on the air going in through your nose and out of your mouth. Try this for a few minutes or longer and you will begin to feel its effects.

Empty mind meditation

Meditating can create a kind of "awareness without object," an emptying of all thoughts from your mind. This technique involves sitting still, often in a "full lotus" or cross-legged position, and letting the mind go silent on its own. It can be difficult at first, particularly after a stressful day but with practice it will become easier.

Walking meditation This one gets the body involved. It can be outside or simply walking back and forth in a quiet room. Pay attention to the movement of your legs, body and breathing as you walk. Try concentrating on the feeling of your feet contacting the ground. When your mind wanders, just keep bringing it back to the process of walking and breathing. Meditating outside in this way can be difficult because of the distractions. If you do decide to try it outside, find a quiet place with level ground.

Mindfulness meditation

A practice Buddhists call Vipassana or “clear insight” meditation, it is the art of becoming deeply aware of what is here right now. You focus on what's happening in and around you at this very moment, and become aware of all the thoughts and feelings that are taking your energy from moment to moment. You can start by watching your breath, and then move your

attention to the thoughts going through your mind, the feelings in your body, and even the sounds and sights around you. The key is to watch without judging or analyzing.

Mantra meditation Many people find it easier to keep their mind from wandering if they concentrate on something specific. A mantra can help. This is a word or phrase that you’ll repeat while meditating. In some cultures, an experienced master chooses it for you. If you are working on this alone, you can use any word or phrase that works for you, and can choose to either repeat it aloud or in your head as you meditate.

Concept meditation

Some meditative practices involve the contemplation of an idea or scenario. An example of this is the "meditation on impermanence," in which you focus on the temporary nature of all things, starting with your thoughts and feelings as they come and go. There are many other types of meditation, such as the meditation on loving-kindness or object meditation. Each type has its own advantages and benefits. There are even meditation aids designed to tap into brain waves like binaural beats, which we will be discussing in another issue. In the next Chapter, we will be talking about best reasons why you should embrace the meditation lifestyle.

CHAPTER 5

Why You Should Embrace the Meditation Lifestyle

In the last chapter, we talked about some of the different types of meditation. In this chapter, we are going to go over some of the best reasons why you should embrace the meditation lifestyle.

The side effects of meditation are positive and countless. Studies have demonstrated that those who meditate on a regular basis have reduced illness, stress, and need for rest.

One of the most compelling reasons to meditate is because the process of meditation is uplifting. It isn’t dependent on the end result, but rather the act itself, and blissful state of contentment and peaceful awareness that you experience during your sessions.

All of us experience stress. There really is no way to avoid it. Technology, noise pollution, arguments, and angry or envious people bombard us constantly. In order to counteract this enormously overwhelming force of negativity and distress, we need time to process and unwind. Meditation connects us to an internal reservoir and cleanses us in ways that are hard to put into words. It’s almost like an enlightening energy coming from within.

In the past, nature surrounded people in their daily routines. There were no artificial sound vibrations from car radios or machinery. There wasn’t the added disease and pollution resulting from large cities and industrial complexes. There was only the sound of water, the hum of the wind, the beauty of the stars in the sky and the scent of the earth.

There were natural tempos in every aspect of life, as people planted seeds, nurtured them into foods for harvest, and as they observed the cycles of nature they felt a connection to them. In this day and age we can live our entire lives without connecting to nature in a direct way. We live in artificially controlled climates; we get packaged food from restaurants and stores. Most of us live a life totally divorced from nature.

Meditation gives us an easy, convenient, portable method to enter into those lost natural rhythms, by closing out the world, letting go of stress, and clearing the mind of everything that is weighing us down.

• It doesn’t cost anything, it has no harmful side effects, and it won’t add extra calories to your diet.

• It isn’t addictive like drugs and alcohol. But it does provide

practitioners with an elevated sense of well-being, often compared to a natural “high” more powerful than one induced by drugs.

• In fact, it’s all the good without the bad and when you fully

embrace it as a lifestyle, it will repay you with only positive, healthy benefits.

The human body is a complex creation. The brain naturally produces drugs that are a hundred times more powerful than pharmaceuticals. As you meditate, the body produces hormones and chemicals that provide an incredible rush of energy and happiness, which is one of the most amazing side effects of meditation.

In the next chapter we will be talking about wonderful relaxation techniques you can try.

CHAPTER 6

Simple Relaxation Techniques You Can Try

In the last chapter, we talked about best reasons why you should embrace the meditation lifestyle. In this chapter, we are going to go over some wonderful relaxation techniques you can try.

Did you know that knowing a few good relaxation techniques can save your life? It’s true; you’ve seen the commercials on TV. You’ve heard the warnings from your doctor, stress is more than just an unpleasant fact of

life, for some it’s downright dangerous to their health. Over time it can cause illness and even death.

Eating healthy, exercising and disciplined practices such as meditation can help relieve that stress when they are included as a part of your daily life. But what if you don't have the time or motivation? Well, maybe you don’t have time to meditate for thirty minutes a day, but I’m pretty sure you can fit a few of these simple relaxation techniques in to your routine. They’re so easy you won’t even notice you’re doing them.

• Hug someone. Giving a hug means getting one. As long as it's from

somebody you don't mind hugging it can be really relaxing.

• Interrupt your regular routines. Go talk to someone new, or eat lunch outside. Just doing something that breaks you out of your habitual patterns can be an instant stress reliever.

• Have a hot shower. It relaxes your muscles, and any break from

more stressful activities can help too. Some find that an alternating hot and cold shower is even more relaxing.

• Watch your mind. Spot the stressors lurking just below the surface

(hunger, worry, a phone call you need to make), and you can resolve them and feel more relaxed. If you practice this mindfulness exercise, it may become one of your favorite relaxation techniques.

• Laughing. Studies have proven that it helps you relax. Think about

the last time you had a good laugh. It made you feel good, didn’t it? People take laughing for granted and it really is one of life’s best medicines. Watch a funny show or better yet chat with your most upbeat friend. It’s guaranteed to help you relax.

• Relaxing music. Keep your favorite relaxation CD at the office, in

the car, or wherever you'll need it most. There are hundreds if not thousands of relaxing music tracks especially for meditation. Do a quick search online, you may even find some free ones to download.

• Take a break. Sometimes a change in scenery is all it takes to feel

better. Simply leaving the room for a while can boost your energy. This can really help at work or in stressful settings. It’s much better than getting frustrated or angry.

• Exhale deeply. We’ve talked about this technique before but it’s

worth repeating. Try taking five deep breaths in through your nose and exhale deeply through your mouth. Close your eyes and pay attention only to your breathing while doing this. It's like a mini-meditation session, and perhaps one of the quickest and most effective relaxation techniques you can use.

• Drink some chamomile tea. Chamomile tea seems to have a

calming effect on the nerves and quietly contemplating life while you sip is a great way to relive the days stress. If you’re not fond of chamomile any hot tea without caffeine will do.

• Take a walk. Often a quiet walk is all you need to feel better. If you

have at least ten minutes to spare, walking is a great relaxation technique because in a way it’s multi tasking. You have the quiet contemplation and the health benefits too!

CHAPTER 7

Become Your Own Relaxation Expert

In the last chapter, we talked about wonderful relaxation techniques you can try. In this chapter, we are going to go over some of simple ways you can become your own relaxation expert.

As you know, meditation has been practiced around the world for thousands of years. It’s a technique used to quiet the mind and body and it has the added benefit of relieving stress.

It can also bring focus and clarity. Many say that after meditating the problems they’ve been struggling with miraculously fade away. It has also been known to inspire people to be more creative as their subconscious thoughts come to light.

The most known form of meditation requires you to sit in a quiet room, on a pillow, cross-legged on the floor or in a comfortable chair. No matter which position you choose, it’s important to always make sure your spine is straight. It’s a good idea to use the same place every day, at least in the beginning. The more personalized your spot is the better. You can decorate it with candles, flowers, and pictures of the people you love.

As we have discussed before, the idea is to sit quietly, with your eyes closed, and focus on a point inside of your forehead. Try not to think of anything in particular, allowing your mind to become calm, and peaceful. If you find that your mind is “chattering”, don't try to control it, just let it finish what it is working on, it will eventually quiet down.

If you’re a beginner, you should start with short ten to twenty minute sessions, each day. After a while, you will start to feel deep relaxation and joy during these sessions and you will be able to meditate longer.

Another helpful technique is almost like a form of self-hypnosis. Begin by sitting in a quiet, comfortable spot, making sure you are facing a wall about eight feet away from you. Pick a spot or object on that wall, and make it your focal point. Looking at your focal point, begin counting backwards from 100, one number for each breath you exhale. As you do this, imagine yourself floating, and feeling very relaxed. You will begin to feel your eyelids getting heavy, and may begin to blink.

Let your eyes slowly close, and as you continue to count backwards, imagine yourself as limp as a ragdoll, totally relaxed, and floating in a safe and comfortable place. Stop counting, and just float in your space. If any disturbing thoughts should come to you while in your space, just let them

flow out again, and allow yourself to continue to feel safe and relaxed. This technique can help you to cope with stress, and discharge the tension that accumulates during stressful situations.

When you are ready to come out of this state of self-hypnosis, you can simply let yourself drift off to sleep, or you can count from one to three and exit. First, count one, and get yourself ready to exit. At two, take a deep breath, and hold for a few seconds. At three, exhale and open your eyes slowly. As you open your eyes, continue to hold on to that relaxed and comfortable feeling.

As you gain experience, you may want to increase the length of your sessions to thirty minutes or more as your schedule allows. In the fast-paced lifestyles of today, it is so important that we take care of ourselves mentally and physically. Including time for meditation is a great way to do that.

In the next chapter, we will be talking about the benefits of binaural beats for meditation.

CHAPTER 8

Binaural Beats for Meditation

In the last chapter, we talked about simple ways you can become your own relaxation expert. In this chapter, we are going to talk about the benefits of binaural beats for meditation.

Heinrich Wilhelm Dove first discovered binaural beats in 1839. However, at that time even he didn‘t realize the full potential of this technology, he simply observed that it occurred. It was another 134 years before Gerald Oster penned an article called "Auditory Beats in the Brain" which was

published in Scientific American in 1973. This article proposed that a binaural beat occurs in the brain if you apply a slightly different frequency of sine waves independently, but simultaneously into each ear. Binaural beats are produced with modern sound and audio mixing technologies, which results in music that has distinctive beat patterns, and rhythm with two different frequencies mixed as one song. What makes it different from other types of music is that it is designed for the particular purpose of altering the listener’s brainwave patterns. The first thought many people have is “that sounds scary”. The thought that something can significantly change brain wave patterns may be a little intimidating I’ll admit, but the use of binaural beats to relieve stress and improve mood is actually a very natural and beneficial way to positively affect brain chemistry, unlike drugs, which come with the high risk of long-term of brain damage. Now that’s scary! As we know, the focus of meditation is to relax the body and mind so that we can open the door to the subconscious mind. It is while the brain is in the subconscious state that we can make positive changes that will manifest themselves in our daily lives.

People who practice meditation accompanied by binaural beats claim to feel a sense of euphoria and absolute calmness during their sessions. This is because these beats work by stimulating certain functions of the brain, enabling the mind to focus and open up to positive energy. This is most commonly referred as brainwave entrainment.

In order to get into a subconscious state and reach a place of absolute calmness, brainwave activity must be lowered from the high range of beta (12-20Hz) to the alpha range (8-12Hz). Alpha is a state of total relaxation but still with a certain level of consciousness and awareness. You can actually feel an alpha state of mind when you close your eyes and allow yourself to relax for a moment. Try it!

In normal meditation, you try to relax and clear your mind to allow your brain to slow down. For some this can be a battle especially in the beginning because the mind is constantly racing with thoughts refusing to let go. As a

result, many of us are never able to fully get into and maintain the relaxed alpha state, which is why you’ll hear so many people say meditation doesn’t work for them.

Binaural beats help fix that problem by coaxing the brain into the alpha state. It does this by creating a low frequency tone, which helps synchronize both hemispheres of the brain. All you have to do is pop in your ear buds and listen. Binaural beats come with an array of options and in several formats, including CD’s and digital downloads. They can be targeted to address specific areas of the brain to help you relieve stress, relax, lose weight or increase productivity. They can be listened to while you’re meditating or even when you’re sleeping. If you find that you are having trouble reaching your meditative goals then you may want to try them yourself. In the next chapter we will be talking about cultivating a positive mindset through meditation. The best source for FREE binaural beats is Free-Binaural-beats.com

CHAPTER 9

Cultivating a Positive Mindset Through

Meditation

In the last chapter, we talked about the benefits of binaural beats for meditation. In this chapter, we are going to go talk about cultivating a positive mindset through meditation.

You have the ability to create your own mind-set. It’s true! Whether you have a positive attitude or negative one is completely up to you. The ability to change your environment and attitude is totally within your control.

Just like a computer processes data, so does your mind. Many people feel like they have no control over their own lives, because in today’s busy society, life often seems like something that just happens. Add in a negative environment and outside influences and it might as well be a recipe for daily misery.

Once a person is infected with the negative thinking virus, it gets passed around like germs on a playground. Slowly infecting everyone they come in contact with. Most of us have experienced the presence of a negative person. It doesn’t take long for them to make us feel as miserable as they do! Which really isn’t a shock when you think about all of the problems and distractions we face every day? No wonder we get a little cranky, but the good news is meditation can help us purge those negative feelings that infect us.

Purging the mind of negative thoughts is a behavior that doesn’t come naturally. It needs to be learned and it’s not easy for most. As we have discussed many times before, meditation is a great tool for eliminating negative thoughts that cloud the mind.

This is because the body is completely relaxed during meditation, which allows the mind to relax and expand. As the mind becomes clear, tension is released and we become more aware of the thoughts as they flow through us, and they are then projected as pure positive energy.

The silence of the meditative state allows us to focus on thoughts as they form. You may have noticed during your own sessions that as the body falls into deeper rest, and the mind becomes clear, stress, anxiety and negativity is released.

With this clear focus, we can judge each thought and recognize if it is positive or negative. With this realization, we can then begin eliminating the

negative thoughts by silently turning each negative statement into a positive one.

Did you know it takes just 30 days to make or break a habit?

Incorporating mediation into your daily routine is the best way to make sure you feel it’s full effects. Try it for a month, with practice; you will not only be able to turn negative thoughts into positive ones you will also begin to reshape your thinking by focusing on positive ideas.

Your negative thoughts may not stop completely, but they will certainly decrease. The benefits of positive thinking will flow into every aspect of your life, because being aware of what is going on in your mind will shape the way you live and the decisions you make.

In the next chapter we will be talking about the benefits of using a meditation chair.

CHAPTER 10

Benefits of Using a Meditation Chair In the last chapter, we talked about cultivating a positive mindset through meditation. In this chapter, we are going to talk about the benefits of using a meditation chair.

Meditation chairs can enhance the experience of meditation by allowing you to sit in a comfortable and relaxed position during your session. If you have back problems or limited flexibility, the chair offers a comfortable alternative to sitting on the floor.

For those just beginning the practice of meditation, a sitting device can be an effective way to enhance focus and concentration. There are different types of chairs available including meditation benches, ergonomically designed tilt chairs and inflatable cushions.

A meditation bench allows you to sit in alignment without putting undue pressure on your back. A tilt chair also supports your back while allowing you to remain in the optimum upright position. Many companies providing meditation supplies also manufacture portable meditation chairs, inflatable cushions and folding benches, so that you can meditate in any setting or environment. A portable chair is an excellent investment if you are continuously on the go.

Meditation chairs have several advantages over sitting on the floor or a regular chair. Meditation requires harmony of body and mind, in the sense that physical discomfort should not interfere with the meditation experience. To expand our consciousness and achieve clarity of mind, it is important to be as comfortable as possible during the meditation session.

Sitting in any one position for a length of time is bound to cause cramping and distress. Specially designed chairs can provide the proper support and alignment necessary to allow you to get the most out of your meditation experience. It is important to note that regular chairs don’t mold to the body in the same way as an ergonomically designed meditation device.

The best chairs have a slight forward angle, which prevents you from slumping during meditation. However, take care that the chair isn’t too steeply angled, as this will cause overarching. The ideal tilt should be no more than a few inches. The best option is to purchase a meditation chair that you can adjust according to your height, weight and comfort level. Having an experienced person on hand to guide you through the meditation process and adjust your posture can be helpful.

A sitting device may be particularly useful if you are practicing Zen meditation, which requires several sitting postures. Zen meditation chairs can be made out of numerous materials and come in several different styles.

You can choose the style that best suits you as long as the device enables your diaphragm to contract and expand freely.

Meditation is all about discovery and inner peace. Contrary to popular belief, self-denial and physical discomfort detracts rather than enhances the experience. It is difficult to expand our minds and awareness when our legs are cramping beneath us.

In the next chapter we will be talking about giving outside meditation a try.

CHAPTER 11

Give Outside Meditation a Try

In the last chapter, we talked about the benefits of using a meditation chair. In this chapter, we are going to talk about giving outside meditation a try.

Does it really matter where you meditate? Some say it can. For some of us, being outside makes the meditation experience a much more profound one, and there are some good reasons for this, which will get into below.

For beginners, meditating in a quiet room with no sounds and nothing to distract them is the often the easiest way. It's hard enough to quiet your mind without constant interference from your surroundings. On the other hand, life is constant input, so if you want the peacefulness that comes from meditation to enter your life beyond your practice, perhaps learning to meditate despite surrounding sounds and movement is just what you need.

Outdoor meditation is obviously much different from meditating inside, and it takes practice. When you meditate outside, whether in you’re back yard, a

park, or just on a corner of your balcony, life becomes very present. You’ll hear the sounds of singing birds, buzzing insects, or the wind in the trees. Not to mention people talking, cars, barking dogs, airplanes and radios.

When it comes to outside meditation, it’s best not to try to find a quiet place. It‘s much better to embrace all the life going on around you. It's wonderful to look around from a meditative state. It’s almost like seeing the world in a completely new light.

Outdoor meditation is an invitation to feel, smell, hear and taste life in all its colors. That includes the feeling of the wind through your hair, the warmth of the sun and any creepy crawlers that come your way. So be warned there will be distractions everywhere, but as with other forms of meditation, you will learn to embrace your surroundings with practice.

If you haven’t tried it, why not grab a mat or blanket and find a beautiful spot somewhere outside. There isn’t anything quite like meditating outdoors it gives you a feeling of peace that is hard to describe almost like celebrating the simple fact of being alive!

In the next chapter we will be talking about a few meditation tips for people on the go.

CHAPTER 12

Meditation Tips for People on the Go In the last chapter, we talked about giving outside meditation a try. In this chapter, we are going to go over a few meditation tips for people on the go.

Meditation is an ancient ritual that is perfect for individuals seeking a bit of peace, quiet, and inner reflection in their daily lives. However, many people mistakenly believe they don’t have time to devote to meditation.

Contrary to popular belief, this practice doesn’t require a special room and hours upon hours of inner reflection to be done according to a strict set of rules. In fact, meditation can be done in any quiet corner, including your living room, office, hotel room, or even the airplane.

In order to achieve the proper meditative state in some of these places, you may need to practice certain techniques or bring along special devices that will block noise and ensure quiet for your designated meditation time. Consider joining a meditation group so that you can effectively learn the methods of meditation before you attempt to meditate in unusual surroundings. The techniques and methods you learn through a learned meditation instructor will help you accomplish your own personal goals of meditation and inner exploration.

Meditation does not have to be incredibly time consuming. Make it a point to dedicate a few minutes each day to your meditation goals and spend some time reflecting inward. Mornings are excellent times to begin meditation, since you are most at ease during this time and your home is probably the quietest. Consider waking up before the rest of your household to grab a few much needed minutes in order to successfully complete your meditation process. This is critical for both men and women with children who find it hard to meditate amidst the noises and demands of children.

When you are on the go, don’t leave your meditation practices at home! Consider buying up a pair of noise canceling headphones to block out noise on trains, planes, or in the car. This will allow you the greatest sense of peace and quiet so that you can continue with your meditation techniques. Bring along a special meditation soundtrack of familiar tunes to which you can also block out unnecessary background noise in order to meditate.

Meditation can be an excellent way to unwind after a long day of traveling, so consider taking time to practice your techniques once you reach your destination. For individuals who are constantly calling hotel rooms home, it

can be quite easy to miss your personal meditation space. For this reason, carry a small token or a few items with you on your travels to remind you of home. Consider bringing a favorite blanket, pillow, or mat to aid you in your meditation practices. Also, bring along a photograph of your family or friends to help with the homesickness.

Use scents to transport you to a more serene world. Aromatherapy has been used in conjunction with meditation for thousands of years. Consider beginning your meditation to comforting or exotic smells of incense or candles. For individuals on the go, consider bringing along travel candles or a vial of essential oil that you can leave open to pervade the atmosphere.

I hope that you have enjoyed Meditation Methods. It is a compilation of many things that I have learned on my personal meditation journey. It is by no means a compilation of everything there is to know about meditation, as that would be impossible. As human beings, we are constantly learning new things. The more knowledge we seek, the more we will learn. Therefore, if we never stop seeking knowledge, we will never cease learning. My challenge to you is to take the methods in this book and begin your own meditation journey. Start slowly, but practice every day and you will soon be on a journey of relaxation and a balanced mind, body, and spirit. Enjoy the Journey!

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