Other fears that can be helped with meditation techniques are fear of open spaces (agoraphobia), or intense anxiety over certain social situations. More specific phobias that are common are fears of heights, snakes, elevators or flying.

Meditation Techniques To Eliminate Fear

Use this breathing meditation technique to eliminate fears whenever they attack you.

Once you recognize fear as an energy feeling in the body, you have the power to convert it into a more positive feeling. One of the greatest ways to do is through breathing from the energy center in the stomach.

EXERCISE:

 Breathing From the Stomach:

1. Place you awareness on your abdomen

2. Set your two hands on the abdomen

3. On the inhale, expand your whole body

4. On the exhale, contract your whole body

5. Always inhale through the nose

6. Breath in and out massaging the internal organs

7. Your belly should feel like it’s filling up with water

Now, try this a few times by reading my instructions.

You can even copy this page and paste it near your meditation area for a quick lesson.

Soon, it will become second nature to you.  Original story here.

Mantra Meditation For Eliminating Fears (Video)

That’s good.

Those of us who meditation regularly, know that treating sleeplessness and sleep problems with meditation can be highly effective.

Meditation does not cure insomnia overnight.  You have to learn and practice, but when you meditate regularly with the intention of sleeping better, you should start to notice small improvements within a week, and be sleeping much more soundly in a month or so.

Meditation Techniques To Relieve Insomnia

How meditation works for those of us who have insomnia is that it helps to stop the thinking that can prolong the episode of sleeplessness by allowing the mind to settle. It also can help to reduce the anxiety associated with losing sleep. I’ve heard other insomnia sufferers say that the worry about sleeplessness can be as bad as the actual event of not sleeping.

How do we begin, then, to work with the mind that can either prevent us from falling asleep in the first place, or awaken us once we’ve settled down into a nice and cozy night’s rest?

We begin by practicing meditation during our waking hours.

While that may seem obvious, it’s amazing how many of us don’t think about fixing the broken sink until it’s really broken, or going to the doctor until our symptoms are out of control. In the same way, if we wait until we’re bug-eyed awake during the middle of the night, trying to practice at that point might be ineffective at best. So, begin practicing meditation during your waking hours. You may even find that if you’re tired enough, you’ll get drowsy while practicing. If this occurs, go lie down and take a nap.

As we become familiar with meditation practice, it’s important to apply our practice to as many different situations as possible, sharpening our ability to practice under less than perfect circumstances. So, we practice under all circumstances, getting used to working with our mind informally.

As you’re falling asleep, turn this process into meditation practice.

After you’ve settled down, begin your meditation practice and continue until you fall asleep. If you haven’t fallen asleep after 30 minutes, get out of bed, and do whatever it is that you do when you can’t sleep, for example read a book, watch TV, have some hot milk. Then, when you come back to bed, begin your practice again.

If you wake up in the night…

If you wake up in the middle of the night, like I do, begin meditation practice immediately. Sometimes this can result in your falling asleep almost immediately. But if this doesn’t happen, then do what you did at bedtime; practice meditating until you fall asleep or until 30 minutes have passed.  Original article here.

 

More Meditation Techniques To Relieve Insomnia

Yoga is a gentle exercise that focuses on the use of meditation and position of the body. There are some relaxing stretches that can be done in bed that can help in easing insomnia.

• Happy baby pose: While lying on the back, bring the knees up to the chest. Grasp the outsides of flexed feet with the hands and pull the knees out toward the armpits. This releases the hips and low back. It leaves the body looser and more relaxed.

• Goddess pose: Sit with the knees bent and open to the sides toward the floor. The soles of the feet touch. Lie back on the floor, keeping the soles of the feet together and place the arms at the sides of the body. This opens the groin and relaxes the inner leg where tension is held.

• Corpse pose: Lie on the back, allowing the arms and legs to naturally roll outward. Relax the entire body become aware of your natural breath. This relaxes the entire body one part at a time, moving from the toes all the way to the head.

Transcendental meditation

is a technique that focuses on repeating a mantra or chosen word. This can be done either in bed or out of bed. It releases the mind from stress, allowing the body to relax.

• Find a focal point for the meditation, a word or phrase of your choice that can be said over and over in the mind and creates calm rather than stress.

• When the mind wanders, bring it firmly but gently back to the focal point.

Visualization

 is focusing on something that is relaxing and calming. Some people find that thinking about sitting beside a stream or under a tree on a mountain are pleasant things to visualize. This supports a feeling of calm and relaxes the body and mind.

• Think of something that is relaxing and calming.

• Concentrate on feeling the coolness of a soft breeze or smelling the fragrance of a favorite flower or remembering something soothing from childhood.

Guided imagery

is another form of meditation that can help a person sleep. It combines meditation with relaxation and hypnosis. It is a technique that follows a guided meditation to a state of relaxation.

This requires either a guided imagery therapist or a recording to direct the meditation.

• This technique can be done while lying in bed or while seated. It should be done in a quiet room where focus and concentration can be achieved.

• A meditation teacher that specializes in guided imagery, or a CD player with a guided imagery recording, will guide the person through relaxation exercises and visualization.
  original article here

We have a lot more to say about meditation techniques to relieve insomnia.  If you have trouble sleeping, and would like to learn how meditation can help you get to sleep, please leave a comment below.

We will contact you with additional articles, and maybe even a free guided meditation for insomnia.

Also, please click the like button below.  This helps get the word out about how meditation helps.

Today we are going to look at Meditation: How To Reduce Stress.

Meditation will help you to relieve stress, anxiety and worry by training your mind. Some of the most well known methods of using meditation to decrease anxious thoughts are

• mindfulness meditation
• Transcendental Meditation
• mantra meditation
• guided meditation

Here’s what the Mayo Clinic says about the benefits of meditation

Meditation has been practiced for thousands of years. Meditation originally was meant to help deepen understanding of the sacred and mystical forces of life. These days, meditation is commonly used for relaxation and stress reduction.

Meditation is considered a type of mind-body complementary medicine. Meditation produces a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process results in enhanced physical and emotional well-being.

Meditation can give you a sense of calm, peace and balance that benefits both your emotional well-being and your overall health. And these benefits don’t end when your meditation session ends. Meditation can help carry you more calmly through your day and can even improve certain medical conditions.

Meditation and emotional well-being

When you meditate, you clear away the information overload that builds up every day and contributes to your stress.

The emotional benefits of meditation include:

Gaining a new perspective on stressful situations

Building skills to manage your stress

Increasing self-awareness

Focusing on the present

Reducing negative emotions Original story at Mayo Clinic

Meditation How To Reduce Stress

To create relaxation and peace of mind

Imagine a peaceful place where you feel completely safe and secure. Imagine you are there now and use all your 5 senses to make this visualization vivid in your mind. You will feel calm and secure and even happy if the place you choose makes you happy. This technique enables you to recreate an earlier experience whenever you want for stress relief.

Feel an emotion vividly to create more powerful and positive inner states

Think of something that makes you smile. Feel that smile spread through our body filling you with your smile. Imagine how you look with a big smile on your face and how you would stand, sit and feel. You can do this with any positive emotion. For example think of situations, people or things that make you feel love or joy and spread it through your body.

Reprogramming your response to stressful situations

This technique brings together the lessons of positive thinking and the meditation for relaxation to make it easier to change your behavior. This technique will work as a simple positive thinking exercise and you can combine it with the meditation practice to make it a powerful self-hypnosis technique.

First – choose a stressful situation that you want to change. I.e. something that you wish you would react to differently or handle with more calm and confidence.

Second – Imagine/Visualize the way you want to act and behave in great detail. If you want to feel calm, alert and confident then imagine how your would act in a previously stressful situation where you now have the ability to remain calm and confident.

Third – Step into the scene you have created. Imagine you are actually in this situation you have created. Feel the calmness and confidence you would feel in this visualization of how you would like to behave and act.

When applying this technique you can use the first two techniques (above) as guides to creating a particularly vivid visualization. Tip: Use all 5 senses and the positive emotions you want to feel.

Original article here – http://www.instantstressmanagement.com/3-visualization-techniques.html

There are many other fine ways you can use meditation to reduce stress.

In my opinion, if you really are committed to learning how to reduce stress with meditation, you should check out Dr. Kilstein’s new and innovative program 10 Minutes To Bliss.

http://meditationtechniques.co/10-minutes-to-bliss/

]]> http://meditationtechniques.co/4272/meditation-how-to-reduce-stress/feed/ 0 http://meditationtechniques.co/4262/best-price-meditation-course/?utm_source=rss&utm_medium=rss&utm_campaign=best-price-meditation-course http://meditationtechniques.co/4262/best-price-meditation-course/#comments Thu, 19 Apr 2012 10:01:16 +0000 Jim Arthur, Senior Editor http://meditationtechniques.co/?p=4262 Lots of people are looking for the the best price meditation course these days.

Taking a meditation course is becoming more and more accepted:

• teachers are learning and teaching meditation to deal with stress
•  scientists are studying meditation to uncover hidden health benefits
• our military is using mindfulness meditation courses to deal with PTSD
• many doctors are using low cost meditation courses to improve our health care system

In the excerpt below, we see how physicians at McGill University are using an affordable meditation course that teaches doctors some valuable coping skills.

Best Price Meditation Course

Learn more about Dr. Kilstein's low cost meditation course by clicking the image above

It’s not easy to work with critically ill children and stressed-out parents. Doctors who work in pediatric-palliative care do it every day. Conversations with parents are often tense; frustrations can boil over – on both sides.

Pediatrician Stephen Liben knew he needed to figure out how to cope better with the stress. The director of pediatric-palliative care at the Montreal Children’s Hospital was finding himself angry or defensive in heated moments with parents.

A calm doctor is a better doctor. He knew he could do better as a physician.

So he decided – reluctantly – to try mindfulness meditation.

McGill University offers such a program for healthcare professionals, and colleagues had spoken highly of it. Liben was skeptical, but willing.

“If you’re finding yourself reacting out of anger or frustration and it has brought neither you nor others around you any happiness or understanding, you start asking yourself: Is there any other way to be in the world other than this reactive way?” Liben said.

Read the original article here

McGill University has discovered that the doctors get so much benefit from learning meditation that they are now providing a mindfulness meditation course as a 4th year elective for medical students.

Patricia Dobkin, a clinical psychologist tenured in the Department of Medicine at McGill University, is responsible for all mindfulnessbased meditation programs in Whole Person Care, which offers a fourth-year elective in which mindfulness is taught to medical students.

Dobkin says that one-onone contact with patients is not always the main stressor, but that interactions between colleagues and changes in the health-care system also contribute to workplace stress.

Before entering the program, physicians and students are gauged for depression or burnout. After the course, they’re tested again. The results routinely show a significant reduction in both ailments and stress in general. Dobkin says feelings of self-compassion and well-being also rise.  See original article here.

Most people looking for the best price meditation course won’t be able to take a meditation course from the Faculty of Medicine at McGill.

That’s why well-known meditation teacher, Dr. Harlan Kilstein created a low cost meditation course that you can try for just one dollar.  It’s called 10 Minutes To Bliss.

Learn more about this very inexpensive guided meditation course by clicking here.

]]> http://meditationtechniques.co/4262/best-price-meditation-course/feed/ 0 http://meditationtechniques.co/4259/tim-ryan-mindfulness-meditation-techniques/?utm_source=rss&utm_medium=rss&utm_campaign=tim-ryan-mindfulness-meditation-techniques http://meditationtechniques.co/4259/tim-ryan-mindfulness-meditation-techniques/#comments Wed, 18 Apr 2012 21:11:03 +0000 Jim Arthur, Senior Editor http://meditationtechniques.co/?p=4259 Congressman Tim Ryan has written a new book about Mindfulness Mediation Techniques. 

It’s titled.  A Mindful Nation: How a Simple Practice Can Help Us Reduce Stress, Improve Performance, and Recapture the American Spirit.

Tim Ryan knows that mindfulness meditation techniques are gaining acceptance in many areas:  

• scientists are studying mindfulness;
• teachers are using it in schools;
• health care practitioners are implementing it in our health care system;
• our military is using it to treat veterans and build mental resilience.

Here’s an excerpt from an interview Congressman Ryan did with The Huffington Post

Tim Ryan:
Mindfulness Meditation Techniques

Q: Because of mindfulness’ Buddhist roots, a lot of people think it’s a religious practice. How does your meditation relate to your Catholic faith?

A: If you love your neighbor and are compassionate, are you automatically a Christian? Practicing present-moment awareness does not entail joining any religion or accepting any belief system. As a Catholic, I find mindfulness helps me participate in my religion more wholeheartedly. If you are praying the rosary, participating in the rituals at Mass or listening to the priest preach, you will actually be paying attention! Whatever your religion is, it can enhance the experience of participating in that religion. What’s more beautiful than that?

Q: There do seem to be some Buddhist concepts in your book, such as the interconnectedness of all beings. Has meditation made you more interested in Buddhist philosophy?

A: I love studying different religions. For me, learning and drawing from the different religious traditions is essential to being a good public servant. And the connections between our various religious traditions become our public ethic; they tie us together.

 

Read More At Amazon

Just click on the image below to read more at Amazon

 

 

 

What People Are Saying About

A Mindful Nation

“Tim Ryan’s A Mindful Nation reminds us that the concept of ‘mindfulness’ is central to each of us becoming more whole, and becoming more whole increases the possibility that our nation can become a more whole and perfect Union.”

— Congressman Jesse L. Jackson, Jr.

“Tim Ryan takes a big challenge in writing A Mindful Nation. He challenges the nation to take up meditation in their daily lives and tells us ‘why/how’ it works. I know this territory and wish him and us Godspeed.”

— Phil Jackson, former Coach of the Chicago Bulls and Los Angeles Lakers, winner of 11 NBA Titles, author of Sacred Hoops

“A Mindful Nation has the potential to change our country—and the world—one person at a time.”

— Deepak Chopra, author, War of the Worldviews

“Inspiring! An important book. If more politicians can follow in Congressman Ryan’s lead and look to harness the power of mindfulness, then the future of this country will be bright.”

— Russell Simmons, CEO, Rush Communications

“Tim Ryan shows how the simple practice of mindfulness can make us happier, more productive, and more compassionate. An unexpected and welcome book, I highly commend it to all who are searching for a deeper life and a better society.”

— Rev. Jim Wallis, President of Sojourners, author of God’s Politics

“Congressman Ryan offers us a beautifully written, practical, and comprehensive view of the far-reaching effects of mindfulness in civil society. This book brings the entire field of exploring mindfulness forward.”

— Sharon Salzberg, author of Real Happiness

 

Congressman Tim Ryan has presented a really great book about mindfulness meditation techniques.

I recommend you check it out by clicking the link below.

A Mindful Nation: How a Simple Practice Can Help Us Reduce Stress, Improve Performance, and Recapture the American Spirit

]]> http://meditationtechniques.co/4259/tim-ryan-mindfulness-meditation-techniques/feed/ 3 http://meditationtechniques.co/4253/sedona-meditation-techniques-sarah-mclean/?utm_source=rss&utm_medium=rss&utm_campaign=sedona-meditation-techniques-sarah-mclean http://meditationtechniques.co/4253/sedona-meditation-techniques-sarah-mclean/#comments Thu, 12 Apr 2012 02:07:51 +0000 Jim Arthur, Senior Editor http://meditationtechniques.co/?p=4253 When you think of Sedona Meditation Techniques, does your mind think of those amazing red rocks?

Many people do. Hollywood has been making movies with the red rocks of Sedona since the silent movie era, because of the natural beauty of the place.

In more recent times, Sedona has become known as an energy vortex where connection with spirituality and The Divine is a little easier.

That’s why I was completely delighted to discover that Sarah Mclean has a new book out.

Check out the video below

Sedona Meditation Techniques: Sarah Mclean

http://www.youtube.com/watch?v=ggYr6SLwsQk

Here’s what people are saying about this great new book

“Soul-Centered is entertaining, informative, and inspiring for even the most experienced meditator.”

- Deepak Chopra, Author,

“Sarah McLean weaves an inspiring exploration on the essentials of meditation, giving the first-time meditator all the tools they will ever need to explore the potential of their own awareness.”

- Debbie Ford,

NY Times bestselling Author of

The Dark Side of the Light Chasers

“Sarah moves us from our mundane lives to the depth offered by our souls. She’s a genuine teacher and a meditation goddess.”

- Colette Baron-Reid,

Intuitive Counselor and Life strategist,

author of #1 bestseller-

The Map- Finding the Magic and Meaning

in the Story of Your Life

“Basically, meditation is pretty simple; but for most of us, it’s not easy. Sarah McLean’s vast experience and loving approach to meditation and teaching, makes Simple… Easy.”

– Lindsay Wagner,

Actress, Author, Advocate

Learn more about this wonderful book at Amazon.com

http://amzn.to/Imb3MJ

Source

]]> http://meditationtechniques.co/4253/sedona-meditation-techniques-sarah-mclean/feed/ 0 http://meditationtechniques.co/4248/meditation-forum-australia-this-new-forum-looks-wonderful/?utm_source=rss&utm_medium=rss&utm_campaign=meditation-forum-australia-this-new-forum-looks-wonderful http://meditationtechniques.co/4248/meditation-forum-australia-this-new-forum-looks-wonderful/#comments Thu, 12 Apr 2012 01:54:20 +0000 Jim Arthur, Senior Editor http://meditationtechniques.co/?p=4248

As part of my work here at Meditation Techniques, I am always on the lookout for a good meditation forum. Australia has a lot of meditation groups and teachers, so I was pleased to find this new meditation forum just getting started in Australia.

7 Meditations is a discussion forum share and learn one’s experiences and knowledge with people around the world with similar interests. It allows the user to discuss meditation as well as provides video for you to browse and share your meditation …

Link to website - http://7meditations.com

I registered there, and will check it out every once in a while.

Please click the LIKE button below… every little bit helps to spread the message of meditation

Source

]]> http://meditationtechniques.co/4248/meditation-forum-australia-this-new-forum-looks-wonderful/feed/ 0 http://meditationtechniques.co/4244/margaret-cho-meditation-techniques/?utm_source=rss&utm_medium=rss&utm_campaign=margaret-cho-meditation-techniques http://meditationtechniques.co/4244/margaret-cho-meditation-techniques/#comments Thu, 12 Apr 2012 01:47:16 +0000 Jim Arthur, Senior Editor http://meditationtechniques.co/?p=4244 “Just because you are blind, and unable to see my beauty doesn’t mean it does not exist.”

― Margaret Cho

Margaret Cho is a bold comedian.

She is also a meditator. On her blog recently, we got a taste of Margaret Cho meditation techniques for when you just can’t seem to focus your mind.

I am sure you have had many times when you wanted to meditate, but it just doesn’t happen. Here’s what Margaret Cho says …

Note- image of Margaret Cho by Derek & Margaret Cho, used with permission.

Margaret Cho Meditation Techniques

Sometimes I just can’t make myself do anything. And then I just sit here, feeling bad about it, my inactivity, my sloth. I guess then I am actually active, because I am sitting here, and I am feeling bad, so that is two things I am doing at once. The problem is I feel guilty. There’s a badness that I associate with inactivity, as if time cost something and I have to pay for it in sweat or at least movement or at the very least, shopping.

Now, just sitting and staring would not be considered “real” meditation in most traditions.

But when you think about it, just sitting and staring might be much better for you than watching television….or any one of the things we do each day.

Is the “Margaret Cho meditation technique” of just sitting and staring and putting your mind in neutral something you would legitimately call meditation?

Please let us know in the comment area below,

and most especially, please click the LIKE button to spread the message of meditation with your friends on Facebook.

Source

]]> http://meditationtechniques.co/4244/margaret-cho-meditation-techniques/feed/ 0 http://meditationtechniques.co/4207/guided-meditation-course-for-beginners/?utm_source=rss&utm_medium=rss&utm_campaign=guided-meditation-course-for-beginners http://meditationtechniques.co/4207/guided-meditation-course-for-beginners/#comments Sun, 01 Apr 2012 19:57:54 +0000 Jim Arthur, Senior Editor http://meditationtechniques.co/?p=4207 Are you looking for a guided meditation course for beginners?

Here are some wonderful meditation tips from our friends at Zen Habits.  These tips are guaranteed to make any meditation course for beginners a little easier.

 

Guided Meditation Course For Beginners

Here are some tips that will make your guided meditation course for beginners a little more simple and easy.

…Practical recommendations to help beginners get past the initial hurdles and integrate meditation over the long term:

1) Make it a formal practice. You will only get to the next level in meditation by setting aside specific time (preferably two times a day) to be still.

2) Start with the breath. Breathing deep slows the heart rate, relaxes the muscles, focuses the mind and is an ideal way to begin practice.

3) Stretch first. Stretching loosens the muscles and tendons allowing you to sit (or lie) more comfortably. Additionally, stretching starts the process of “going inward” and brings added attention to the body.

4) Meditate with Purpose. Beginners must understand that meditation is an ACTIVE process. The art of focusing your attention to a single point is hard work, and you have to be purposefully engaged!

5) Notice frustration creep up on you. This is very common for beginners as we think “hey, what am I doing here” or “why can’t I just quiet my damn mind already”. When this happens, really focus in on your breath and let the frustrated feelings go.

6) Experiment. Although many of us think of effective meditation as a Yogi sitting cross-legged beneath a Bonzi tree, beginners should be more experimental and try different types of meditation. Try sitting, lying, eyes open, eyes closed, etc.

7) Feel your body parts. A great practice for beginning meditators is to take notice of the body when a meditative state starts to take hold. Once the mind quiets, put all your attention to the feet and then slowly move your way up the body (include your internal organs). This is very healthy and an indicator that you are on the right path.

Pick a specific room in your home to meditate. Make sure it is not the same room where you do work, exercise, or sleep. Place candles and other spiritual paraphernalia in the room to help you feel at ease.  Read the original story here.

Dr. Kilstein has created a fine Guided Meditation Course For Beginners.

You can read all about it here.  Just click the link below.

http://meditationtechniques.co/10-minutes-to-bliss/

 

]]> http://meditationtechniques.co/4207/guided-meditation-course-for-beginners/feed/ 0 http://meditationtechniques.co/4215/low-priced-mudra-yoga-video/?utm_source=rss&utm_medium=rss&utm_campaign=low-priced-mudra-yoga-video http://meditationtechniques.co/4215/low-priced-mudra-yoga-video/#comments Sun, 01 Apr 2012 19:45:53 +0000 Jim Arthur, Senior Editor http://meditationtechniques.co/?p=4215 Are you looking for a low priced mudra yoga course?

A mudrā ) is a symbolic or ritual gesture in Hinduism and Buddhism
While some mudrās involve the entire body, most are performed with the
hands and fingers. A mudrā is a spiritual gesture and an energetic
seal of authenticity employed in theiconography and spiritual practice
of Indian religions and traditions of Dharma and Taoism.

One hundred and eight mudras are used in regular Tantric rituals.

In yoga, mudrās are used in conjunction with pranayama (yogic
breathing exercises), generally while seated in Padmasana, Sukhasana
or Vajrasana pose, to stimulate different parts of the body involved
with breathing and to affect the flow of prana in the body.

From The Creator Of Our
Low Priced Mudra Yoga Course

http://www.youtube.com/watch?v=v6WyxEktl6Q

There is only one thing better than a really low priced mudra yoga
course, and that is a FREE mudra yoga course.

Dr Harlan Kilstein has
created a free email course on mudra Yoga and you can sign up for free
at www.Fingerhealing.com

Click here to sign up www.FingerHealing.com

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