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Don’t let anxiety and panic attacks rule your world!

family

 

We are the product of every generation that has come before us.  Our features, mannerisms, even the way our brains are wired, is deeply embedded in our genetic code.  The medical community had know for some time, that psychological manifestations tend to run in families.  The chances of developing depression increases dramatically if you have a parent, or sibling suffering from this illness.  Anxiety attacks, also know as panic attacks tend to go hand-in-hand with depression.

 

Anxiety is the body’s way of dealing with a dangerous situation.  Fight or flight is what the body is gearing up to do, endorphins start flowing, heart rate quickens, body temperature rises.  In moderation anxiety can keep you focused and alert, forcing you into action.  This becomes a disorder when our brain perceives a threat or fear that most people wouldn’t feel threatened by.  When you have an anxiety attack, well meaning people will tell you things like “it’s nothing to worry about” or “get over it”.  They aren’t trying to be rude or mean, but they have no idea what you are internally going through and think they are being helpful.

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The physical symptoms are numerous and  vary from person to person.  Heart pounding, sweating, shortness of breath, muscle aches, diarrhea and many more.  You are not alone and there is help.  Meditation, breathing exercises, and acupressure are a great way to control your anxiety and take control of your life.  The improvement in your health, well being, and relationships with others will improve in countless ways!  Listening to mediation music while practicing deep breathing exercises is an ideal way to learn how to control your body’s response to panic disorders and social phobias.

 

Just breath

When we were born we instinctively knew how to breath.  We took deep breaths that caused our bellies to fill with air.  Why some of us stopped  this form of breathing is unknown.  Try this experiment with me right now.  Place one hand on your belly.  As you breath in and out, does your belly rise much?  If not, you are taking shallow chest breaths and your diaphragm isn’t moving down.  Take a deep breath slowly through your nose, hold this breath for a count of five, and then slowly exhale through your mouth.  This is a basic example on proper breathing, for better explanations click here and here.

Under pressure

With acupressure you are using your fingers to gradually press key healing points on the body.  One of the best points to press when having an anxiety attack, is right on the breast bone an inch up from where the ribcage ends.  This has a powerful calming effect almost as quickly as pressure is applied.  For much more info click here.

Using meditation, breathing and acupressure techniques will drastically improve your control over anxiety.  It’s your life and you should enjoy it fully!

I hope you’ve found this post to be helpful, and I wish you much peace and happiness!

 

 

Kundalini Meditation And The Seven Chakras

Kundalini meditation is derived from a Sanskrit word that literally means “curled up like a serpent” and is viewed by the ancient Indian yoga meditation as an unconscious force.

What is Kundalini Meditation?

Kundalini MeditationKundalini meditation is believed to draw its energy from the base of the spine, perceived as a coil of power that unravels deep within us. Upon awakening, this energy is said to ascend like a serpent through the spinal channel, known as the “Sushumana” and the seven Chakras. Many experts say that even a single session of kundalini meditation can help one achieve the supreme personal empowerment.

The Concept of Kundalini Meditation

The concept of kundalini meditation is derived from the Indian philosophy of yoga.  It may involve one or more of the following:

 

  • Strict yoga postures. This is aimed to provide physical fitness.  In kundalini meditation, find a position that is comfortable for you. The straighter your back, the better as it helps the energy to flow more easily through your body.
  • Intense breathing exercises. This is aimed to enhance the life force (Prana). Breathing is very important in kundalini meditation. Mediators who practice this in their kundalini meditation perform it by inhaling through the nose and exhaling through the mouth. They believe that by doing so will help them focus more on their breathing and ensure that sufficient oxygen is delivered to the brain.
  • Contemplation.
  • Chanting of mantras. Mantras are words or phrases that are repeatedly chanted during prayers or meditations.

The Seven Chakras in Kundalini Meditation

In the ancient kundalini meditation tradition, there are seven distinct energy source centers inside the body in the spine and the brain itself. These are called “chakras”. Chakras are not just symbolical beliefs. As a matter of fact, these are real energy processes inside our body regardless whether we’re aware of them or not.

1. Root/Earth Chakra. Located at the base of your spine, it is the energy pathway between the mental, spiritual world and the organic Mother earth. Meditating with this chakra during kundalini meditation will allow you to become more powerful, more solid and more grounded at physical levels of survival.

2. Sexual Chakra. Located in your sexual organs, this chakra is activated only after the first chakra is complete which is usually completed during puberty. The sexual chakra makes you more matured and ready to becoming parents of a new generation. Meditating with it can enhance your sexual charge while providing spiritual vitality to your sexual interactions and feelings.

3. Power Chakra. This chakra is associated with anger, combustion, fire, joy and laughter. It lies between the solar plexus and the navel and is believed to create a mythical fire in the belly. Power chakra is the energy of the solar system that radiates in our personal lives. In addition to that, this chakra plays a very important role in kundalini meditation particularly in balancing our emotional and physical conditions.

4. Heart Chakra. Known as the guiding light, this chakra is located in the center of the chest. The heart chakra helps the third chakra (power chakra) to be used in loving ways, the second chakra (sexual chakra) to manifest sexual energy through love and the first chakra (root/earth chakra) to merge the spiritual with the physical. If you will notice, being the 4th chakra, it is then between the first (earth) and the seventh (heaven) chakra. It is the center of all the emotional energy of the universe – known as love.

5. Communication Chakra. This chakra is located in the larynx and the thyroid gland. The communication chakra is known to be the center of communication which allows us to talk and express our inner views and thoughts to the people around us. In kundalini meditation, vocalization plays a vital part. In fact, it is the vehicle for kundalini meditation awakening.

6. Intuitive Chakra. The intuitive chakra is located in between and above your eyes. Commonly, it is referred to as the “third eye” – the true foundation of wisdom wherein your thinking mind comes in contact with your intuitive mind. The sixth chakra also influences the pituitary gland, an endocrine gland situated at the base of the brain and thus dictates the entire functioning of the body and the mind at higher levels. As you focus the energy to this energy center, you can balance the nervous system by alleviating various depressive patterns, overcoming distorted reality perception and paranoia. At lesser levels, on the other hand, headaches can be caused by imbalances in the intuitive chakra. The same is true with different visual problems and nightmares.

7. Crown Chakra. Located at the top of the head, this chakra is light years beyond the lower forms of chakras. As a matter of fact, the true nature of this seventh chakra is beyond our knowledge and comprehension as humans. That is why, it is advised that when you do practice kundalini meditation, do not push yourself into the seventh chakra of consciousness as this will only come to you when both your body and your mind is prepared for such infinite union and realization. However, it is important that you spend a little time on this energy center while doing kundalini meditation.

A Deep Look At Yoga Meditation Techniques

Yoga meditation is the art of maintaining focus and state of union without distraction of thoughts. In this process, the mediator overcomes false perception, thus increasing his or her awareness of the union.

Yoga MeditationYoga meditation is a form of Raja Yoga, a technique that involves an organized way of viewing, accepting, training and understanding the respective levels of our being. The primary purpose of practicing yoga meditation is to integrate and coordinate the different aspects of ourselves in order to achieve the all-pervading center of our consciousness.

The Complexities of Yoga Meditation Techniques

The process of yoga meditation involves practicing yoga postures regularly and performing them with increased awareness and concentration. This is to heighten one’s self awareness easily and effectively.

Yoga meditation starts with breathing exercises. In order to make your breathing controlled and even, you should be conscious with what you are doing. Observe your breathing. It will later become more uniform and steady. Now, as your breathing becomes deeper and slower, you may be able perceive the emotions, sensations and the thoughts that arising from your body and mind. This state will allow you to bring tranquility in the body and great silence in the mind.

You may notice that the mind is not that easy to control. However, when you overcome the early frustration of silencing your mind, you will then realize how amazing they are.

Awareness – The Key Element in Yoga Meditation

To meditate means to be in a state of self-awareness.

  • The starting point of yoga meditation is attention.
  • Being attentive and conscious will gradually deepen your concentration.
  • Meditation is the result of refined concentration.
  • Meditation is the door to self-realization or enlightenment (Samadhi).

Yoga Meditation Questions:

§  What thoughts should we focus on?

§  What should we observe?

Here are some techniques to train your awareness:

§  Do your daily tasks and activities in the light of attention and awareness.

§  Try to observe each of your actions while performing your duties and activities. Take note of your hand movements as well as your arms, legs and body.

§  Increase your senses (sight, smell, hear, tough) to bring more awareness and alertness.

§  Practice conscious breathing. Observe the quality and the state of your breathing for the whole day.

§  Watch for your thoughts, emotions and thought process that arise in your mind.

Simple at it seems, these simple acts of being aware with yourself will gradually develop into an increased awareness of your internal state. And as you become more aware of your internal state, you become aware of the stillness and immense silence within. In other words, incorporating attention, observation and awareness to your daily activities is the key of yoga meditation.

Different Yoga Meditation Techniques

Because we are motivated by various ideas, it is important that there are different There are different yoga meditation techniques that you can try in order to achieve the benefits of this known relaxation method.

§  Trataka. The trataka is a form of yoga meditation that is often defined as the “steady gaze”. It involves a gazing type of yoga, commonly performed by lighting candles and placing it in front of the mediator where he or she can see it. The attention is focused on the flame. After staring it for a few minutes, the mediator will then close his or her eyes and try to picture the image in the mind. Although simple, it is proven to be one of the most effective types of yoga meditation.

§  Mantra. Probably the most popular type of yoga meditation, mantra is done by using various sounds in order to achieve higher level of consciousness. The sound can be of any type; however, it should have a direct attachment to you. It is then recited regularly to attain the desired level of attention and awareness.

§  Chakra. This form of yoga meditation focuses on the known 7 chakras of the body. This technique is done by sitting in a relaxed position and practicing conscious breathing.  As soon as the mediator reached the higher level of consciousness, he or she can quietly sit down and focus on his or her body’s chakra. Doing so can enhance the spiritual side of his or her yoga meditation.

§  Nada. Nada is considered the most popular and most unique among other yoga meditation techniques. This is done by placing something in the mediator’s ears, like cotton or earplugs. He or she will then focus his or her attention to the sound of the body, thus increasing one’s awareness – an example of internal focusing mediation.

What makes this yoga meditation technique popular is that it can be done anywhere, anytime. A lot of people practice this because of the fact that it is simple and convenient.

§  Raj. Raj allows a mediator to reach a blissful sense of consciousness. The happiness that a person experiences in his or her mind allows them to become more receptive and open-minded.

Raj involves living the dream – literally. Because it is believed that once we are genuinely happy, our minds can then relax and focus on much more important things. We can then set our priorities straight without the negative talk and distractions with the aid of yoga meditation.

Christian Meditation Techniques – What It Is And How It Works

Christian Meditation is a form of meditation commonly practiced by Christian followers. It has been proven to create calmness, reduce stress and achieve inner peace. Moreover, it is also believed to prevent and cure symptoms of different illnesses. Given these reasons, Christian meditation therefore should be a part of a healthy lifestyle.

What is Christian Meditation?

Christian MeditationChristian meditation originated from the Bible. In Joshua 1:8, God said to His people to meditate His words daily – day and night, for them to obey Him. Another passage referring to Christian meditation says, “His delight is in the law of the Lord, and His law he meditates day and night” (Psalms 1:2).  As a matter of fact, the Bible cited the word “meditate” for at least 20 times.

The word meditation is derived from 2 primary Hebrew word: haga, which means ponder and Sihach, meaning contemplate or rehearse in one’s mind. Thus, the word meditate is the process of focusing specific thoughts and pondering its meaning in the context of God’s love.

 

Christian Meditation Methods

Relaxation Methods. Also known as recollection, these are the primary means of preparing yourself for Christian meditation.

  • Focusing on a fixed sound or object. Focus you mind on something that is outside of you like wind, sound of water, traffic, icon, painting, trees, sky, etc.
  • Relax in tranquil environment. Choose a place away from distraction, preferably a spot where you can admire the setting. You may want to have it on the beach, a peaceful park, church, waterfall or any other tranquil environment. Take time to appreciate the serene sight, smell and sound.
  • Environmental scan. Observe your environment: I see this. I smell this. I feel this. Etc.
  • Body scan. Take note of each of your body sensations. I feel this. My heart feels like this. My chest feels, etc.
  • Conscious breathing. Be conscious on how you breathe. Take note of the air coming in and out of your nostrils while feeling on the rise and the fall of your chest and abdomen. If you choose a place that’s really quiet, you may be able to hear your own heart beat as well.
  • Progressive relaxation. This Christian Meditation is done by progressively relaxing and tensing a group of muscle in your body.

Using Music. Most of us do not think music as a Christian meditation method. However, it can be a powerful way to set your thoughts to the presence of God.

Listening to Meditative Music. Listening to a relaxing music is an excellent way to prepare yourself for deep meditation.

Imagination Methods. This combines the focusing techniques described above for the initial part then provide the mediator a deeper kind of experience from God. This includes direct message and love of God and the feeling of touching another in the communion of saints.

Visualization Methods. Imagination is important in Christian meditation in order to achieve the desired spiritual experience. Some of the most common practices you can try are the following:

  • Imagining yourself in a serene place.
  • Imagining that you are a part of a story in the gospel.
  • Imagining and feeling other people’s agony.
  • Imagining yourself as a small stone and dropping into the water.
  • Imagining that you are with God.

Kything. Also knows as the “art of spiritual presence”, it is a form of Christian meditation wherein the mediator can experience spiritual connection with God, the saints, your friends and others. There are times that mental conversation is possible. In order to do this, you have to do these 3 steps:

  1. Focus on God.
  2. Focus on someone or something that you want to be kythe with.
  3. Use your imagination to communicate with it.

Traditional Methods of Christian Meditation

Repetitive Methods. These are Christian meditation techniques that are relatively simple and easy. The calm repetition of a words or sounds allows a person to calm his or her mind in preparation for a deeper spiritual experience.

  • Say your prayers.
  • Doing mantra.
  • The Jesus Prayer.
  • The Rosary Prayer.

Contemplative Methods Christian Meditation

Literally means “time together”, contemplation techniques require peaceful areas in order to contemplate and connect with God.

Slow prayer. For example, pray the Lord’s player. However, do it for at least one hour. As you pray, focus on the words and contemplate with it. This will help you feel the prayer in your heart.

Contemplation prayer. This is probably the most difficult type of contemplative method in Christian meditation. This is because you are not seeking experience through your feelings and thoughts. Contemplation also refers to “being alone with God”.

Centering Prayer. Commonly practiced by various Catholic circles, centering prayer is a specific contemplative technique that uses short words as prayers like “Jesus”, “Spirit”, “love” and “God” in order to put the mind away from distractions. In Christian meditation, another way to do it is to use mental images as “prayers”.

Lectio Divina. Known as the “spiritual reading”, lectio divina is done by reading the scriptures or any other spiritual writings. It is followed by prayer, visualization and contemplation to complete the Christian meditation.

Japa Meditation: Basic Information Every Beginner Should Know

This article aims to provide you information about what is Japa Meditation, how it can benefit you and provide you a step-by-step guide on how to practice it in your daily life. If you are looking for an effective way to attain good health, a peaceful and calm mind, happiness and prosperity you have landed the right page and please continue reading.

What Is Japa Meditation?

Japa MeditationJapa Meditation is the constant and repetitive process of mind training that involves the emptying of the human mind of thoughts to be able to reach the highest state of consciousness. It is done by focusing the human mind in a thought, a thing and mantra and closing the mind from all kinds of distractions.

Japa Meditation Benefits

The word Japa was taken from the Sanskrit root word, “jap” which means to utter repeatedly either internally or in a low voice. Japa Meditation is a spiritual discipline that involves the repeating of a mantra either mentally or verbally to produce a certain reaction within an individual. Mantras can be a short prayer and words of affirmation.  It can also be just a word that has significance to you like for example the word “ahh” (it is a sound that is present in holy names such as Buddha, Allah, Krishna and God).

Japa Meditation practice promotes healing, aids spiritual growth and balances emotional, mental and physical state to bring peace, happiness and prosperity in life. It is because meditation allows people to reprogram thoughts and develop new habits.

Japa Meditation is scientifically proven to be effective as an alternative form of therapeutic medicine because it can help lower blood pressure, reverse heart ailments when used in conjunction with the Ornish diet, it cures infertility, alleviates asthma, good for pain management and  treating depression. It is can also treat drug and alcohol addiction. Those who are into fitness also use Japa Meditation to curtail food appetite and to cultivate new habits such as eating healthy and exercising religiously. It is also used to manage stress.

How To Do Japa Meditation

Japa Meditation is a popular meditation technique especially to beginners because it is easy. Before starting, you have to find a quiet and comfortable place, choose a mantra, get a mat to sit on and procure a mala. A mala is a chain of 109 beads. It has 108 small beads and one bigger bead which is called the Meru. To start, sit on the mat in any preferred meditation position or any comfortable sitting position and say a prayer first. Next, chant your mantra repeatedly while your fingers are counting the mala beads.

The correct way to hold the mala is to put it between your hands and to make sure that it will not reach below your navel. Use your third finger and thumb to count the beads and avoid using your index finger. When you reach the Meru, count the beads backwards if you wish to repeat the chant 108 times more. Once you are done, allot at least 10 minutes to reflect and keep your mala in a clean cloth.

Japa Meditation is food to your soul, because when you try it and experience great improvement in your overall health, quality of life and the world around you.