Seven Miracles of Mindfulness!

If we bring mindfulness into every aspect of our life, we cannot help but experience life’s miracles.

The First Miracle is to be present and able to touch deeply the miracles of life, like the blue sky, a flower, the smile of a child.

The Second Miracle is to make the other the sky, a flower, a child  present also. Then we have the opportunity to see each other deeply.

The Third Miracle is to nourish the object of your attention with full awareness and appropriate attention.

The Fourth Miracle is to relieve the suffering of others.

The Fifth Miracle is looking deeply into the nature of self and others.

The Sixth Miracle is understanding. If we are mindful of the present moment, we can see deeply and things become clear. With understanding, the desire to relieve suffering and give love will awaken within us.

The Seventh Miracle is transformation. By practicing Right Mindfulness, we touch the healing and refreshing aspects of life and begin to transform the suffering

in ourselves and in the world.

Our true home is the present moment. If we really live in the moment, our worries and hardships will disappear and we will discover life with all its miracles.

Real life can only be found and touched in the here and now. This is because the present moment is the only moment we can actually experience and influence. The past is over and the future has not yet arrived. Since the present moment is the only real moment for us, we can always return here to get in touch with the wonders of life.

As long as we are consumed with our everyday problems distress about the present, regrets about the past, or constant worries about the future.we cannot be free people; we are not able to live in the here and now.

Mindfulness Meditation!

Mindfulness meditation technique encourages the practitioner to observe wandering thoughts as they drift through the mind. The intention is not to get involved with the thoughts or to judge them, but simply to be aware of each mental note as it arises.

Through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns. Over time, you can become more aware of the human tendency to quickly judge experience as “good” or “bad” (“pleasant” or “unpleasant”). With practice, an inner balance develops.

In some schools of meditation, students practice a combination of concentration and mindfulness. Many disciplines call for stillness — to a greater or lesser degree, depending on the teacher.

As much as it pained me to admit, meditation was not changing my life. I’d been curious about it for years, imagining that I would magically morph from a Type A, prone to loud laughter and occasional drama, into an ethereal entity whose “problems” would dissolve in the face of age-old wisdom. I would wear long, flowy clothes and speak in a gentle whisper. I would never sweat. Or swear.

But because my goals for meditation seemed so distant and lofty, I put it off, waiting for a time in my life when it seemed achievable.

 

1:- Great expectations

When I had my first child, I tried meditation in hopes of reducing my anxiety about my abilities as a mom. I tried being still. I tried focusing on my breathing. But in less than 30 seconds, I’d be fast asleep. And when I awoke, rather than feeling relaxed, my blood pressure skyrocketed. I had dirty dishes to do, smelly sleepers to wash, a baby to mother. I put it off again until I thought I could do it and stay awake at the same time.

Meanwhile my curiosity deepened. I read books about meditation. I grilled people who went on meditation retreats. I bought candles. Buddha figures. Meditation CDs. I became cozy with Jon Kabat-Zinn and Deepak Chopra, whose books on meditating kept me company late at night in bed. I trained for meditation the way a runner prepares for a marathon. I was going to be an Olympic meditator … once I got started.

2:- Mutinous spine

Three children, two Buddhas, a half-dozen CDs, any number of meditation supplies, and 11 years later, I felt ready. I even had a gauzy skirt that would suit the new me. I prepared my meditation table. Lit some candles. Sat down, crossed my legs and closed my eyes.

Ouch. My legs no longer bent that way. Hmmm. I remembered reading that sitting cross-legged isn’t crucial, so I opened one eye and stretched my legs straight out in front of me.

Closing my eyes once again, I sat still. I’m sure I looked earthy in my skirt …. But rather than the beautiful straight-backed posture of the yoga-gurus I envied, I could feel my back bending like a question mark. “Sit tall,” I silently ordered my spine. It refused to cooperate for more than a minute, at which point I would teeter on my pillow like a drunk Buddha.

3:- Thought onslaught

Yoga slowly helped me train my spine not to cave at the slightest exertion, and I felt ready to try again. My position seemed perfect. I lit my candles and focused on my Buddha, then closed my eyes.

“Did you remember to pay your property taxes?” asked my brain. I imagined a broom sweeping away the question. Then, like that crazy whack-a-gopher game at amusements parks, another popped up. “Isn’t it your turn to prepare snack for soccer practice?” And another. I sighed.

4:-Giving up — and getting the point

Then I came across the words of meditation teacher Rodney Yee, who advised us neophytes to “just sit.” It’s that simple, he insisted. Give up the expectations. Give up the need for a certain meditation experience.

Really? It flew in the face of my goal-oriented personality. Skeptical, I nonetheless gave it a whirl. And guess what happened?

While I haven’t given up my Type A propensities completely, I nonetheless am now less inclined to let loose with a four-letter expletive. I’ve learned to listen to my body (though it’s prone to complaining). I’m very very slowly learning to simply be in the moment.

Benefits of meditation!

If relaxation is not the goal of meditation, it is often one result of it. Back in the 1970s, Herbert Benson, MD, a researcher at Harvard University Medical School, coined the term the relaxation response after conducting research on people who practiced transcendental meditation. The relaxation response, in Benson’s words, is “an opposite, involuntary response that causes a reduction in the activity of the sympathetic nervous system.”

Since then, studies on the relaxation response have documented the following Short-term benefits to the nervous system:

1:-lower blood pressure

2:-improved blood circulation

3:-lower heart rate

4:-less perspiration

5:-slower respiratory rate

6:-less anxiety

7:-lower blood cortisol levels

8:-more feelings of well-being

9:-less stress

10:-deeper relaxation

Contemporary researchers are now exploring whether consistent meditation practice yields long-term benefits, and noting positive effects on brain and immune function among meditations. Yet it is worth repeating that the purpose of meditation is not to achieve benefits. To put it as an Eastern philosopher might say, the goal of meditation is no goal. It is simply to be present.

In Buddhist philosophy, the ultimate benefit of meditation is liberation of the mind from attachment to things it cannot control, such as external circumstances or strong internal emotions. The liberated, or “enlightened,” practitioner no longer needlessly follows desires or clings to experiences, but instead maintains a calmness of mind and sense of inner balance.

How Does Meditation Affect the Body?

Along with the wonderful spiritual and emotional benefits of learning meditation, there are a number of physical benefits you’ll enjoy as well. The most common are reduced stress and decreased muscle tension.

The Mayo Clinic reports there is research that suggests meditation may also have a positive impact on a wide range of health conditions, including allergies, anxiety disorders, asthma, binge eating, depression, fatigue, heart disease, high blood pressure, pain, sleep problems, substance abuse and even cancer. According to experts, meditation is best used as a supplemental treatment in combination with other medical interventions.

Stress reduction:-

According to Dr. Richard Keller, MD, chronic stress is a killer, causing high blood pressure and constriction of the blood cells, depression and sometimes harmful addictions. According to Dr. Randy Zusman, MD, calming the mind during meditation, focusing attention on breathing and relaxing in a quiet state all help to reduce feelings of stress. A study conducted by Zusman found that deep, controlled breathing also allows the body to produce increased levels of nitric oxide, a compound that helps open up constricted blood vessels and ultimately causes a reduction in blood pressure.

Improved heart health:-

A study published by the American Heart Association reported that participants who meditated throughout the study experienced a decrease in the thickness of their arterial walls, while those who did not meditate experienced no change to their arterial walls. The resulting decrease in arterial wall thickness translates into a lower risk of heart attack and stroke.

Decreased muscle tension:-

Drawing attention to different areas of the body by controlling breathing and calming the mind will help muscles relax. In fact, there’s a specific technique called Progressive Muscle Relaxation that can be used at the beginning of a meditation session to systematically tense and then relax muscles throughout your body.

Enhanced immunity:-

By meditating, promoting inner peace and relaxing, you clearly reduce stress. According to a 2003 study published in the Psychosomatic Medicine, meditation also has a demonstrably positive effect on the immune system and the brain.

Researchers are conducting new studies, and more benefits of meditation are being revealed every day. For example, according to a 2003 report in the New York Times, there are a number of small studies showing that cancer patients who meditated had significantly better emotional outlooks than a control group, and meditation also provides relief for patients who suffer with anxiety and chronic pain.

Non drug Treatments for Arthritis healing Art!

Arthritis affects roughly 40 million Americans. Osteoarthritis, the most common form of arthritis, is a process where deterioration of the cartilage in the protective cartilage of the joints leads to considerable pain and decreased mobility. There are many forms of arthritis. Osteoarthritis is characteristically brought on by heredity, overuse, and injury to the joint. Symptoms of osteoarthritis are characterized by inflammation — pain, swelling, and redness are often present.

In rheumatoid arthritis, the inflammation is usually an immune reaction. It could be the body’s defense against invading microorganisms, but often the immune reaction against the body’s own tissue is of unknown cause. Rheumatoid arthritis is characterized by an inflammation of the inner linings of the joint capsules. Blood tests often reveal the presence of rheumatoid factors, proteins produced by the immune system in response to the rheumatic process.

Talk to your doctor about trying these non drug, nonsurgical treatments that may help ease the pain and ache associated with arthritis:

1. Get Moving:-
 Don't be afraid to exercise. In addition to traditional treatment approaches that may include prescription medications, several studies have shown the benefits of exercise for people with osteoarthritis. Do listen to your body, though: If there is pain with movement, you may need to consider a different form of exercise. And obviously, exercises or sports that place excessive stress on your joints should be avoided (i.e., tennis with arthritic knees).

Exercises to consider include walking, swimming, biking, stretching, yoga, and resistance (weight) training. Swimming is especially gentle; it puts less stress on the joints and allows the body weight to be supported by the water. Cardiovascular conditioning can be performed in the water without a lot of stress being put on the larger joints of the body. Stretching and strengthening exercises will help support the muscles and ligaments surrounding a joint, which can protect and reduce stress on the joint. For example, stronger thigh muscles take some of the stress off of weight-bearing joints such as the knees and hips.

2. Lose weight:-
 which can have effects similar to those of strengthening exercises.

3. Balance exercise with rest, stretching and relaxation:- 
Try icing the joint within 24 hours after working it out and then alternating hot and cold packs. But again, don’t be afraid to exercise – it should not cause any further damage to the joint. Remember that you are focusing on strengthening the surrounding muscle tissue to protect and strengthen the joint.

4. Try herbal treatments:- 
There are some herbal medicines that may help the condition of osteoarthritis by decreasing inflammation and alleviating pain. Devil’s Claw (Harpagophytum procumbens) is a popular herbal remedy from the Kalahari desert. The herb contains a group of glycosides called harpagosides that have been shown to have a distinct anti-inflammatory effect. Yucca, another desert plant has been shown to have a positive effect in persons with osteoarthritis. Boswellia serrata is an Ayurvedic herb that appears to have anti-inflammatory actions and clinical studies support its use in osteoarthritis.

5. Try glucosamine:- 
The very popular glucosamine sulfate has enough supportive research to support its use in osteoarthritis. Glucosamine sulfate has double-blind clinical trials that have shown greater improvement in symptoms when glucosamine sulfate was supplemented long-term compared to non steroidal anti-inflammatory drugs. The usual dose for glucosamine is 1500 milligrams daily, taken with food.

6. Get some bodywork:- 
Acupuncture, hydrotherapy, and massage may all provide relief to the individual suffering with osteoarthritis. Each modality is definitely worth considering.

7. Take a multivitamin and mineral:- 
 which may benefit arthritis sufferers, as a daily multiple can benefit most people.

8. Tweak your diet:- 
Certain foods may aggravate arthritis; try avoiding these foods if you suffer from osteoarthritis. Part of the nightshade family, these foods include tomatoes, potatoes, eggplant, and bell peppers. Also avoid excessive alcohol, and avoid tobacco and refined sugar.

Meditation for Healing!

People struggling with chronic pain or other medical conditions can use healing meditation to feel better in body and spirit. Some report dramatic results from healing meditation, while others simply appreciate the reduction in stress that comes from sitting quietly and focusing the mind. Healing meditation often incorporates visualization techniques.

What to expect

While meditation hasn't been proven to cure specific ailments, patients report that it can be helpful when used alongside more conventional treatments. Meditation can help reduce anxiety, for one thing, which can potentially cause positive changes in your body. It's important to be open to the process and have faith that it will help, but be willing to give it time.

Guided meditation techniques:-

Guided imagery, in which you create mental pictures in response to another person's instructions, is commonly used for healing meditation. For example, if you have cancer, you might be asked to vividly picture your white blood cells fighting and winning against the cancer cells, and purging the bad cells from your body.

Personal healing images:-

You can use a healing meditation CD, or you can develop your own powerful healing images. For example, you might visualize your immune system as a train chugging steadily up a hill. Try to meditate on your chosen image often, at least once a day. You can also turn to it whenever you need a mental boost.

Preparing for healing meditation:-

When learning how to meditate, beginners often have trouble finding the best posture for meditation. Don't be afraid to experiment — there's no "right" way to meditate. Prepare to meditate by finding a quiet room without disruptions and take the following steps.

1:-Turn off your phone and any other gadgets.

2:-Dim the lights.

3:-Sit in a straight-backed chair with your head forward, knees bent at a right angle and your hands on your thighs. You can also sit with your legs crossed or, if you're flexible, pretzel your legs into a lotus position. If sitting isn't comfortable, lie on the floor (it's too easy to fall asleep on a bed).

4:-You can chant a mantra to yourself, such as " Om Mani Padme Hum," a Tibetan healing mantra, or use a simple word like "calm," "one" or "om."

5:-Close your eyes, or try staring at a focal point.

The best advice for beginners just learning about meditation is to start simple. Quieting your mind for long periods is more difficult than it looks, so just carve out 10 to 20 minutes a day at first. All you'll need is a quiet space where you won't be disturbed.

The best advice for beginners just learning about meditation is to start simple. Quieting your mind for long periods is more difficult than it looks, so just carve out 10 to 20 minutes a day at first. All you'll need is a quiet space where you won't be disturbed.

Benefits of meditation:-

Regular meditation can help relieve stress, improve your ability to focus and lead to a better understanding of your own thought patterns and processes. Some people use meditation to enhance creativity, reduce chronic pain, treat headaches and even improve athletic performance.

Focus:-

Although most people meditate with closed eyes, many beginners find it useful to have a point of focus, such as a candle. Concentrating on the flame can make it easier to clear your mind.

When learning how to meditate, beginners tend to get frustrated by the persistence of outside thoughts — all the anxieties, to-do lists and random memories that parade constantly through the brain. Instead of fighting them off, simply observe them as they enter your mind and let them pass. Repeating a mantra to yourself is another good way to maintain your focus.

Meditation techniques for beginners:-

Breathing meditation and relaxation meditation methods are especially good for people first learning to meditate. With breathing meditation, you simply breathe deeply from your abdomen, focusing all your attention on your breath, inhaling slowly through your nose and exhaling through your mouth.

Relaxation meditation involves consciously visualizing the release of tension from your body, beginning at the head and moving slowly down to the toes.

Meditate in action:-

"Walking meditation" is another useful way for beginners to learn how to meditate. The key is to concentrate fully on each deliberate step, paying attention only to the present moment. Focus on the rhythmic motion of your legs and the feel of the ground under your feet. Other active forms of meditation include tai chi and qigong (both traditional Chinese movement therapies) and yoga.

Combine meditation With lifestyle choices:-

A healthy diet, regular exercise and good sleep all enhance the positive effects of meditating. Spending time in nature, getting out in the sunshine, spending time with loved ones and trying to maintain a good attitude should also improve your results.

Meditation ways!

Here are some ways to make meditation less of a chore and more like a fun, doable thing for you.

1. Try the 100 breaths technique:-

This is a highly complex meditation technique!

I take 100 breaths. I count them. I try not to think about anything else.

Yup. It’s revolutionary. And it also really works for me. It gives my brain something to do (wee! counting!) while the rest of me is just hanging out, inadvertently meditating.

The lesson here is this: There are so many ways you can meditate. Explore them to find a way that’s really easy for you, and just do that.

2. Take a meditation nap:-

Be careful. This one is complex. Oh yes—it’s the love child of a meditation and a nap.

Lie down on a bed, couch, or sun lounge, or pile your (empty) bath with pillows and blankets.

Close your eyes and do nothing. Maybe you’ll fall asleep. Maybe you’ll have Zen inspiration. Maybe you’ll just happily float along. Either way, it will be sublime.

My favorite meditation nap consists of a sun lounge, a blanket, an afternoon, and my ipod filled with lovely music. If Zen master meditation retreats consisted of this kind of meditating, I could totally do them!

The lessons here is: Meditation should be enjoyable. We only consistently do things we actually like doing!

3. Use the alarm clock meditation:-

If 100 breaths isn’t going to cut it for you, set a timer for five minutes. Then meditate until the timer goes off. This way, you don’t have to wonder about how long it’s been, or how much longer you should meditate for. It’s like meditation on cruise-drive.

The lesson here is: Make your meditation as cruise-drivey as possible.

4. Get comfortable;-

I started looking at things that annoyed me about meditation, the stuff that held me back from doing it. And one of the annoying things was this: I don’t like being uncomfortable.

I don’t think anyone does. And sitting cross-legged in lotus with a straight back and poised mudra fingers doesn’t spell comfortable to me. It spells pins and needles, sore butt, and achy back.

Maybe when I’m a woo-woo yoga guru master it won’t, but for right now, I’m not, and it does. So for me, it’s an exercise in getting comfy without falling asleep.

What this looks like for me is sitting in a comfy armchair inside, lying on a sun lounge on the back deck, or leaning against a wall outside. What comfy looks like to you might be totally different.

The lesson here is: Meditating isn’t an exercise in feeling uncomfortable. It’s a place of rest, stillness and comfort. So get comfy.

5. Start small:-

When I really, really need to meditate and I don’t feel like I have time, I make a little pact with myself. I say to myself, “Okay, we so don’t have to meditate for any pain-in-the-butt time at all. Let’s just do ten breaths.”

And my logical brain says:

“Ten breaths? You think I have time for ten breaths of meditation? Are you kidding me! I have stuff to do lady! We’re not on retreat you hippy!”

And I say, “Oh. I know you’re really busy. I really feel like I need this. You and me. Besides, it’s only for ten breaths.”

Logical brain: “Fine. But only ten. And I’m counting.”

And then we do our ten breaths and it’s nice. And we either stop there because we feel like we’ve refreshed just enough, or we keep going for another ten or twenty because it just feels so good.

The lesson here is: Start small. Everyone has time for 10 breaths. See what happens. It’s a little way of moving around resistances.

6. Make it a reward:-

Meditation should be fun and easy, and it should feel good for you, not excruciatingly boring or painful. Work out the thing about meditation that makes it really, really useful for you. Not “I should meditate because everyone says so.” Not even an “I should meditate.”

Find a way that makes you think, “I want to meditate.”

Here’s the meditation pay-off for me:

Whenever I take 100 breaths, it’s kind of boring for the first half. But after that, it feels like nirvana. I don’t know if it’s a rush of oxygen to the head or just because I finally relax then, but whatever it is, the second half is good.

And it makes the beginning so very, very worth it. My little reward is the second-half release.

The lesson here is: Find your personal treat from meditating. And keep remembering it. Use it as a reward for getting yourself there.

7. Use help when you need it:-

When I need extra help in meditating, I use CDs. They’re like my own little personal guides into sweet-calm-space.

Try out different CDs, guides, and meditation techniques, and see what works for you. And what works for you, make that the golden wisdom in your life.

The lesson here is: Don’t think you have to go it alone. Everything’s easier with a little support.

8. And most of all…

Remember that the reason you aren’t meditating right now is not because you are lazy. It’s because you haven’t yet found a way to meditate for you that is fun, easy, and comfortable for you. Find the way that does, and then it’s much, much easier.

Remove the annoying parts from meditating. Try out all the different ways you can to make it as lovely an experience as possible.

Healthy Ways to Deal with Worry.

It is important to recognize that uncertainty is a natural part of life. You cannot know with absolute certainty what is going to happen next. When you release your attachment to control, it’s easier to breathe.

Some people deal with anxiety by drinking, overeating, and turning to other bad habits. However, none of these are real solutions for worrying. The best approach is to learn how to deal with your anxiety in healthy ways.

1. Work it off.

Although exercise may not actually solve the issues that are causing you to feel anxious, engaging yourself in activity takes your mind off things.  You become clearer after taking a break.

2. Address your fears.

Instead of suppressing your anxiety, it is important to face your fears head on. Ask yourself what is truly causing your anxiety. You may even find that your worries are mostly False Evidence Appearing Real.

3. Meditate.

Meditation helps your mind with needed breaks from all that clutter.  The practice also helps you with greater focus.  You find yourself experiencing increased clarity and less likely to worry over unnecessary things.

4. Stay hydrated.

Did you know that dehydration has been linked to depression? Just about every person has heard that it is important to drink enough water, but most people do not realize that their mental health actually improves when they are hydrated.

5. Change your perspective.

Energy flows where you focus your attention. Understand that you can choose to focus on positive rather than negative thoughts.  In fact, as you become more positive, you’ll be better able to create more positive outcomes.

6. Relax.

It’s hard not to feel bombarded living in modern times. You probably spend your days in a constant state of flux. Your heart beats a lot faster as a result. So set aside time to relax. You’ll find that your feelings of anxiety subside.

7. Seek help.

You may find yourself feeling worse and worse if you are unable to stop yourself from incessant worrying.  It may be a good idea to seek counseling or to talk to someone who can help. Anxiety is very common. There is nothing to feel ashamed about when you approach for help.

The best way find relief from constant worrying is to learn to let go. Worrying does not bring you any closer to solving problems. In fact, it only makes it more difficult to find clarity.

Make a commitment to reducing your anxiety levels today. It starts with a simple choice.