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When people think about meditation, many believe it means sitting in the Lotus position with the fingers pinched together, uttering the mantra “om” amist a cloud of Incense. OK, yes, some of us do meditate this way, because that is the way we favour. However, meditation is a way of stilling the mind by controlling that constant chatter that the brain is so fond of.

The idea of meditation is to focus the thoughts on one relaxing thing for a sustained period of time. This rests the mind by diverting it from thinking about the problems that are causing stress. It gives the body time to relax and recuperate and clear the toxins that have built up through stress and mental or physical activity

Meditation stills the mind. From being very active and unfocused, the mind becomes calmer, more focused, clearer-thinking. Breathing deepens and brain waves slow. Blood flow to the brain increases, improving concentration and memory. And creating a general feeling of well-being.

Meditation is good for the heart. It reduces heart disease. Lowers high blood pressure. Can even help normalize irregular heartbeat. A recent study found that meditating for twenty minutes twice a day reduced the risk of having a stroke by15% and the risk of heart disease by 11%.

Meditation strengthens the immune system. It significantly increases the number of white blood cells which kill bacteria and cancer cells. In a study conducted over several years, this translated to more than 50% fewer doctor visits and 50% less hospitalization time for meditators than non-meditators.

Meditation increases vitality. It reduces chronic pain (including back pain and certain types of cancer-related pain). Helps control levels of damaging cortisol (a stress hormone). It helps prevent panic attacks. Meditation's deep relaxation can boost energy and zest for life.

Meditation lets YOU be in control. Instead of your mind controlling you, you are able to control your mind. Meditation is all about focus. It involves directing your attention to one specific thing, so that your state of mind changes. There are many things you can focus on and many ways to meditate.

Unlike hypnosis, which is more of a passive experience, meditation is an active process that seeks to exclude outside thoughts by concentrating all mental faculties on the subject of meditation. In all cases it helps if your body is relaxed. It should be in a position that you can comfortable sustain for 20 - 30 mins.

There are various meditation methods, for example

· Focusing on the breath

· Focusing on the body

· Focusing on an object

· Focus on a sound

· Focusing on colour

· Using Imagery – this is called a guided meditation

· Movement

There is no wrong way to meditate. Your experiences with meditation will vary from day to day. So simply accept whatever occurs. And feel good: you are doing your body - and your mind - a favour!

Not everyone finds meditation easy – it is something that needs to be practised – the more the practice, the easier it becomes. There are times when we really need to meditate but find it difficult, if not impossible to do so. DO NOT LOSE HEART. The fact that you have learned to meditate, means that on those really difficult times when you are having trouble – you are in fact, through having the knowledge of meditation, able to cope that much easier.

LEARNING TO MEDITATE

One of the easiest methods to meditate is by concentrating on the breath. Try the following:-

Counting the Breath meditation

1. Find a quiet room, make sure that you won't be disturbed, turn the phone off and the door bell.

2. Sit comfortably, so that you can keep your back straight - either in a hard backed chair, or on the floor. Do not cross your ankles or your arms. Place the your hands on your knees, preferably palms up.

3. Relax the whole body, using for example the Relaxation exercise enclosed. You can vary this by starting with the feet and moving up the body or starting with the head and moving down to the feet. Take as long as you like.

4. Concentrate on each part of the body and relax it. After you have gone right through the body, concentrate on any part that still feels tense

5. Concentrate on your breathing and take three deep breaths

6. Start breathing normally, try not to change your rhythm.

7. Commence counting your breath - breathe in, breathe out - 1. Breath in, breathe out - 2, breathe in, breathe out - 3, breathe in, breathe out - 4, - breathe in, breathe out - 5. 8. Repeat item 7 over and over again.

If your mind wanders, which it will, start counting from 1 again.

Do this for at least 5 minutes until eventually you can do it for 20 to 30 minutes daily.

NOTE: your brain will not be used to quietness and will try to play all sorts of tricks, including "aren't I clever, I'm not thinking about anything" Do not get involved in your thoughts, just think of them as clouds and let them float away.

Watching your thoughts.

1. Follow points 1 to 6

2. Instead of counting your breath, just let your mind wander - do not get involved with your thoughts, just give them a tag - i.e. that was a thought about work, that was a happy thought, that was a sad thought etc.

3. As before try this for 5 minutes, and then try to extend to 20 or 30 minutes daily.

Affirmation

This exercise is very effective for controlling the mind and improving concentration.
It is also a great stress reliever.

Adopt either the seated, kneeling or lying down posture. Make sure you are really relaxed before you start, if necessary, perform the 'Relaxing the body' exercise first. Let go of any tension, allowing it to fall away from your body.

Bring your attention to your breathing. Breathe in and out naturally, following the rhythm of your breath rather than trying to control it

When you feel ready, repeat the word RELAX' to yourself either silently or out loud. Say the first syllable, 'RE, as you breathe in, and the second syllable, `LAX' as you breathe out. Don't try to force your breathing into any particular rhythm or pattern. Just keep breathing normally and match the speed of the affirmation to your breathing.
You may find your mind tries to sway you with other thoughts. Just bring your mind gently back and continue to repeat the word 'RELAX' in rhythm with your breathing. Repeat it for as long as feels comfortable.

When you have finished the exercise, notice how you feel. You will probably be more relaxed, but note any other feelings as well.

Consciously let go of tension in each area of your body to reach a truly relaxed state.

Bubble of protection

If ever you feel vulnerable, intimidated, or just in need of protection in some way try this visualisation. It will help you to distance yourself from the source of the worry and make you feel safe and protected.

Shake out all the tension from your body, allow yourself to relax in whatever position you are in. Breathe naturally.

Imagine a bubble of blue-white light all around you. You are safe inside it. The bubble is charged with sparkling, protective energy. It moves with you, and although it is soft on the inside, on the outside it is strong and is shielding you from whatever is making you anxious. It is keeping whatever is worrying you at a distance.

Keep the bubble around you until the pressure is over and you feel comfortable enough to let it go.

While you are inside the bubble, focus on your breathing. Visualise the blue-white light flowing in and out of your pores as you inhale and exhale. The sparkling light is filling you with strength and energy.

Mantra exercise

You can use any mantra you like for this exercise, but it helps to choose one that
has a particular resonance or special quality of sound. You may only be able to do this
exercise for a few minutes at first, but try to build up to at least 20 minutes.

Adopt the cross-legged posture or any other seated posture. Close your eyes and breathe naturally.

Start repeating the mantra that you have chosen. You can repeat it silently or aloud, whichever you wish. If it helps you, try repeating it in time with the natural rhythm of your breathing or your heartbeat.

Let the rhythm and sound of the mantra take you up and carry you along. If you lose your concentration, bring your mind back gently but firmly, and try repeating the mantra with more emphasis.

Come out of the meditation slowly and open your eyes.

Relaxing the body

You can perform this exercise on its own, or before or after other meditation exercises.

Adopt the lying down posture. Close your eyes and breathe naturally. Move your attention to the top of your head, and notice any tension there. Once you have located the tension, relax and let it go. Feel the gentle movement of your breathing.

Move your focus to your neck, then down through your shoulders, arms and hands.
Release all the tension in those areas. Then shift your concentration to your chest and heart, stomach, abdomen, buttocks and genitals, relaxing each area as you go. Finally, move your attention to your legs and feet and remove all the tension here.

Breathe for a few moments. After a while you may find that tension has started to creep back into some ports of your body. I f so, try to feel where the tension is located and consciously let it go again.

Come back from the meditation slowly and open your eyes. You will feel refreshed.

Meditation on Sounds

Sound can have a pleasant soothing, invigorating or annoying effect on us.

What sounds do you find soothing, invigorating or annoying?

There are many ways of using sound as a means of meditation

• 1 Indian Tribal music
  
• 2 Drums
  
• 3 Gregorian chants
  
• 4 Nature's sounds - rain, thunder, sea, whales, wolves etc etc
  
• 5 Classical music etc
  
• 6 Mantras e.g. OM
  
• 7 Tibetan instruments e.g. gongs, bowls, bells
  

Angel Meditations with Christopher Dilts...

Crown & Root Chakra Meditation

Here is a simple meditation process for you to strengthen and balance your chakras:

1. Sit comfortably in a chair with your feet flat on the floor (or sit in your usual meditation position,) your back upright, and your hands turned upward on your lap.

2. Begin a gentle three-part breathing technique. First breathe into your belly, completely relaxing your belly and allowing it to expand. Then breathe into your abdomen, allowing it to expand. Then breathe into the top of your lungs, allowing full expansion. Pause for a count of three while your lungs are full of air. Breathe out from the top of your lungs, from your abdomen, and from your belly and pause for a count of three before you breathe in again. Repeat this breathing pattern for two to five minutes, allowing you to relax. Let this deep, gentle breathing pattern relax your body, relax your nervous system and calm your mind.

3. Sense your root chakra at the base of your spine, moving down your legs, through the soles of your feet and deep into the earth. Remember that your root chakra is built for this. It has its own intelligence, and when released, it will seek to connect to the center of the earth of its own accord.

4. Continue the three-part breathing technique. Now breathe up through your root chakra, allowing your breath to carry all of the goodness that nourishes and refreshes you, up from the earth through your root chakra and into your body.

5. Began to also breathe into your crown chakra, drawing inspiration, grace, intelligence and vision down from the heavens. Continue breathing in from your root, breathing into your crown, and allow your breath to gently begin to focus upon your heart chakra.

6. Center your awareness in your heart chakra. As you breathe in from your root and crown, allow your breath to carry the energy of the earth and the energy of the heavens into your heart. Continue this 3-part breathing and allow your heart to fill with this love and energy. Intend that your heart become filled and eventually overflowing with what you draw from the heavens above and from the earth below. Know that you are deeply connected to heaven and earth, and that all is supporting you and flowing through you.
 
7. Ask now that your Higher Self/Soul/Spirit help you to see the next step on your path to greater awakening. Invoke your Higher Self to help you to send out a magnetic wave of attraction. This wave will move out from you like ripples across a pond - arranging and attracting people, resources, places and synchronicities that are perfectly attuned to your next place of consciousness.

8. Release all expectation of how this help will come. In place of expectation, choose deep receptivity. Allow a shift in your perceptions so that what you see, hear, feel and know shifts more into alignment with the truth that God intends good for you. By allowing your perceptions to shift, you will see these good opportunities, rather than pass them by. Be aware that sometimes the greatest opportunities come first in the form of the mustard seed, rather than the mountain. Truly it is the power of your seed thoughts and seed intentions that will grow most strongly - for they are infused with the ability to channel the powers of heaven and earth for your benefit.

This process, with practice, can be completed in 5 to 10 minutes. It is recommended that you do it each morning and, if possible, each evening before going to sleep. Experiment with it. Try this process for 21 days and notice the results. Keep a brief journal, especially noticing the shifts in your perceptions. You will see the people around you differently, the opportunities around you will expand, the difficulties will diminish and you will find yourself much more able to harness the powers of heaven and earth for expressing your own growth and goodness.

Prosperity Meditation

From the Angel of Prosperity

Here is a simple meditation process for you to increase your prosperity:

1. Sit comfortably with your feet flat on the floor, your back upright, and your hands turned upward on your lap.

2. Begin a gentle three-part breathing technique. First breathe into your belly, completely relaxing your belly and allowing it to expand. Then breathe into your abdomen, allowing it to expand. Then breathe into the top of your lungs, allowing full expansion. Pause for a count of three while your lungs are full of air. Breathe out from the top of your lungs, from your abdomen, and from your belly and pause for a count of three before you breathe in again. Repeat this breathing pattern for two to five minutes, allowing you to relax. Let this deep, gentle breathing pattern relax your body, relax your nervous system and calm your mind.

3. Sense your root chakra at the base of your spine, moving down your legs, through the soles of your feet and deep into the earth. Remember that your root chakra is built for this. It has its own intelligence, and when released, it will seek to connect to the center of the earth of its own accord.

4. Continue the three-part breathing technique. Now breathe up through your root chakra, allowing your breath to carry all of the goodness that nourishes and refreshes you, up from the earth through your root chakra and into your body.

5. Began to also breathe into your crown chakra, drawing inspiration, grace, intelligence and vision down from the heavens. Continue breathing in from your root, breathing into your crown, and allow your breath to gently begin to focus upon your heart chakra.

6. Center your awareness in your heart chakra. As you breathe in from your root and crown, allow your breath to carry the energy of the earth and the energy of the heavens into your heart. Continue this 3-part breathing and allow your heart to fill with this love and energy. Intend that your heart become filled and eventually overflowing with what you draw from the heavens above and from the earth below. Know that you are deeply connected to heaven and earth, and that all is supporting you and flowing through you.
 
7. Ask now that your Guardian Angels help you to see the next step on your path to greater prosperity. Invoke the Angel of Prosperity to help you to send out a magnetic wave of attraction. This wave will move out from you like ripples across a pond - arranging and attracting people, resources, places and synchronicities that are perfectly attuned to your next step.

8. Release all expectation of how this help will come. In place of expectation, choose deep receptivity. Allow a shift in your perceptions so that what you see, hear, feel and know shifts more into alignment with the truth that God intends good for you. By allowing your perceptions to shift, you will see these good opportunities, rather than pass them by. Be aware that sometimes the greatest opportunities come first in the form of the mustard seed, rather than the mountain. Truly it is the power of your seed thoughts and seed intentions that will grow most strongly - for they are infused with the ability to channel the powers of heaven and earth for your benefit.

This process, with practice, can be completed in 5 to 10 minutes. It is recommended that you do it each morning and, if possible, each evening before going to sleep. Experiment with it. Try this process for 21 days and notice the results. Keep a brief journal, especially noticing the shifts in your perceptions. You will see the people around you differently, the opportunities around you will expand, the difficulties will diminish and you will find yourself much more able to harness the powers of heaven and earth for expressing your own growth and goodness.

All the Angels are ever with you. We hear your every call. We answer you at many levels. We encourage practicing your ability to be receptive and to deepen your perceptions of our presence. All blessings to you, for truly, you are loved by us all.

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You should try and find a suitable time for yourself every day - preferably at the same time of day - perhaps when you wake up, or just before you go to bed. You may find it quite difficult at first, but once the brain gets used to being still, it will enjoy it. Getting into a regular routine helps the brain to accept that at a certain time it will be still. You will find that after 6 weeks, your life will change - I'm not joking.