Visualization An essential step for developing the right mindset with your meditation practice is to learn how to use a visualization practice. The use of visualization will help you find the right mental space for the most success with your meditation practice. Visualization and imagery will be used most of the time in these 3 ways 1- internal visualizations 2- external visualizations and 3- setting goals. In order to be successful with visualization and improve your mental imagery first you will need to develop deeper levels of concentration. To enhance your concentration you will want to set a time to practice. Having a consistent practice time will allow you to focus all of your energy and you will see the best results. That said, as you improve this skill you will find it easier to do. If you are working on a project or have a competition coming up, the more you can see your self succeeding and performing at your highest level, the more likely it is to happen.   When you design your practice sessions, it is good to set a time limit. If you do not set time limits for your practice, especially in the beginning, it can be easy to get distracted. You may worry about interfering with other things you need to accomplish. If you just […]

3 Meditation Relaxation Exercises Lung Breathing First, start by establishing a deep relaxed breath. Inhale and bring in as much air as possible without making yourself tight. Then exhale and let yourself melt releasing every ounce of tension in your body. This exercise can be done either standing or sitting in an up-right position. Make sure to maintain a good posture and don’t let yourself collapse as you move into deeper relaxation. Click Here to learn More About Meditation for Relaxation! Now after you have found your rhythm and your breathing is smooth start to roll your shoulders. First, focus on breathing into the back sides of the lungs by inhaling as your shoulders are circling up and back. Having the shoulders in the rear position will release tension across the back of the lungs giving them more room to expand and contract. Do this for at least 6-12 slow deep breaths. Next change direction, focusing on breathing into the front sides of the lungs. This time roll the shoulders forward and down as you inhale. Do this 6-12 times with a slow relaxed breath.   Spine Conditioning This exercise can be done in either a standing or sitting position as well. Begin by finding a deep relaxed breath. Then on your inhale start at the base of the spine […]

By having body awareness with meditation you will enable yourself to focus deeply and apply your energies towards growth rather than simply maintenance. Having a healthy body is a critical foundation for having a healthy mind, healthy emotions and a healthy spiritual life. The first stage of training the body is to develop correct posture and alignment. Without correct posture and alignment you will be in a constant state of instability. Instability can lead to distractions and injuries.

This is a great active meditation practice to learn and add to your meditation toolbox. Exercising the lungs is important for maintaining good health. If you do not actively exercise the lungs they become stiff this lack of activity can lead to disease. Then average adult uses about 10% of their lung capacity in a single breath. This is called tidal volume, which is about .5 liters of air. But the lungs have the capacity to hold about 4-6 liters of air, which is close to 10 times the tidal volume or average breath. This will vary from person to person depending on their health, level of physical activity, gender, size, age, smoking habits and even will vary according to the elevation they live in. If you work at a desk for example and spend 8 hours a day hunched over a computer with poor posture and no regard to your breath you are suffering whether you see it or not. If this is you this exercise will be life changing for you. By having poor posture in a stationary position such as this you will only be using the front side of your lungs and a small percentage at that. This can lead to respiratory disease, allergies, asthma and even lung cancer. To begin this practice start by establishing a deep relaxed breath expanding the lungs and stretching the lung tissue.  Inhale and bring in as much […]