Brainwave Mind Voyage

A Beginner's Guide to Meditation

Meditation is one of the most powerful tools of transformation. Unfortunately, for many classical it is a bit "too out there", he is put in a box only to be used by people such as martial artists and yogis. I believe that meditation But do not be put in a box of some, but is a tool we all know itself but just have forgotten how to use it in everyday life.

As a kid who loved martial arts movies my impression was that meditation is like magic and give me special powers.

Unfortunately, however, when I started to think through learning martial arts it was more a case of finding how Suddenly chatter was going on in my head (accelerated). Over the years I have known styles of meditation and different experiences and I would like to share some simple techniques in this book with you and perhaps invite you to the possibility of introducing some form of meditation in your life.

What is meditation?
Over 1500 years ago, the ancient sage Patanjali wrote the Yoga Sutra (Yoga initial term does not refer to physical as hatha yoga postures, but a connection to the inner meditation self for example) that composed of 196 aphorisms on the art of meditation. He said:

"Yoga is the effort to still the waves of thoughts and feelings of the mind. "(1)

However, this effort comes from a calm and relaxed place to
the body is relaxed
the mind is calm
attention is focused in the moment (and not the past or future)

This does not mean that you must sit cross-legged and yet with eyes closed, it's just one way. You might think about while listening to music, a good cup of tea or play with your pet company.

You can think about: your breath, nature, a mantra, feeling your body, even outside noise – the possibilities are unlimited. It'sa matter of concentration and thus alleviate the chattering otherwise known as the spirit of "monkey".

Beneficial effects meditation
Reduce your stress level is undoubtedly one of the most important to live a long and healthy life.

Some examples of how through meditation, we can promote health:
– By reducing muscle tension that can lead to pain and dysfunction
– Stimulating the immune szstem and the healing process
– Increased blood circulation and the functioning of our digestive system (which among other systems stops when you're stressed)
– Balancing the brain activity of left and right otherwise known as thinking in relation to other feelings. Today most people are taken to an extreme, especially the left hemisphere or thought
Reduce the amount and severitz hypertensive conditions including insomnia, headaches and migraines
Here are a few different styles or examples Meditation:

1. Breathe Meditation
This meditation also incorporates breathing exercise belly – that most people have lost the ability make and can greatly improve your health just by increasing the amount of oxygen you take in (2 birds with one stone).

To start belly breathing:
1. Lying supine on the floor or in a comfortable chair.
2. Place your hands on your belly and begin to breathe Slowly breath to expand the stomach, lift your hands up.
3. Inhale for a count of 4, exhale for a count of 6, increasing the length of breath holding of the Out-digit blast two more than the in-Breathe – go only to a point at home, then stay there (try to breathe through the nose). Once connected to your belly breathing try to place your awareness on a point just below the nose and feel the sensation of the breath entering and leaving. Let your mind drifts away, just bring gently back to the sensation.

2. Body Scan
This meditation can be made a number of times during the day, including traffic lights in the car or at bedtime. Take a moment to analyze the body of the feet through each body part to the head, the more time allows more details.

For Example: The right foot, right calf, right thigh (then left), hips, abdomen, solar plexus, chest, back, shoulders, right hand, right arm (left side), neck, head.

3. Walking Meditation
Do you find that you're still racing to get somewhere? The next time you try to slow the march toward the right low and the practice of meditation. Each step corresponds to breathe in or out. Feel the weight transfer through the movement of the feet lifting finally change, return them to Earth. Look straight ahead and let soften the eyes to observe the sensations in the body including the transfer of weight. Just 10 minutes a day will go a long way to a more relaxed mind.

Resources on meditation:

If you would like more experience and especially what meditation can then offer here three possible places to go:

1. For those interested in a good book on meditation, I Thoroughly recommend:
Happy unreasonably by Swami Shankaranda.
This is an excellent manual on meditation with a CD to guide your practice.

2. There are also many facilities that teach short courses in meditation, just check your local directory. In London, the best known is through: www.meditateinlondon.org.uk

3. For those who, after a course of intensive meditation then this may be for you – 10 days meditation retreat silent.
It was certainly one of the most rewarding experiences and challenging I have ever had.

Vipassana Meditation www.dharma.org (organization in the world – funded by donations)

Meditating Happy:)

Your 3D Coach
Craig Burton

Reference
1. Happy for no good reason, Swami Shankaranda, 2000, Information Australia

About the Author

Article by Craig Burton. Craig is a prominent European based holistic health and fitness coach and founder of 3D Personal Training Systems. Craig is a Sports Science graduate with postgraduate accreditations in nutrition, massage, athletic training, and corrective exercise therapy.
He is the author of “The 21 Day Roadmap to Health” available at http://www.21dayroadmap.com.
Receive your FREE 3d pts tools including the 7 Part Series: Success Strategies for transforming the body, mind and spirit, our FREE monthly Peak Performance Newsletter and our FREE questionnaire to find out more about your current health status at http://www.3dpts.com/freetools.
For more information and articles on health and fitness visit http://www.3dpts.com/articles.

Yoga Meditation example (instruction in english and spanish!!)

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