Grace McKeel genuflected at the sixth station, Veronica wipes the face of Jesus, amid the Stations of the Cross at St. Michael Cemetery March 26. (Record Photos by Marnie McAllister)

As one graveside service ended and a small group gathered quietly around another gravesite, Grace McKeel walked silently to the central crucifix in St. Michael Cemetery, where the first station of the cross stood ready for her prayer.

Jesus is condemned to death.

The 14 stations are laid-out each year for the public to pray at each of the four Archdiocese of Louisville cemeteries in Louisville. Catholic Cemeteries staff moves the wooden crosses with their metal plaques to a different cemetery each Friday.

On March 26, as McKeel made her prayerful rounds genuflecting and praying a cool spring breeze carried little noise from the homes of the surrounding Schnitzelburg neighborhood. The cemetery provided a mostly peaceful backdrop for quiet meditation, interrupted only occasionally. At the sixth station, Veronica wipes the face of Jesus, a truck engine flared over the wall at Kroger, the cemeterys neighbor to the South.

Catholic Cemeteries stations have concluded for this year, but theyre offered each year during Lent on Fridays at Calvary, St. John, St. Louis and St. Michael cemeteries.

The first station of the cross at St. Michael Cemetery. (Record Photo by Marnie McAllister)

Go here to read the rest:

Cemeteries offer quiet space for meditation on the Way of the Cross - The Record

The objective of the study is to define market sizes of different segments and countries in previous years and to forecast the values to the next Five years. The report is designed to incorporate both qualify qualitative and quantitative aspects of the industry with respect to each of the regions and countries involved in the study. Furthermore, the report also caters the detailed information about the crucial aspects such as drivers and restraining factors which will define the future growth of the Meditation Singing Bowl market.

Get the complete sample, please click: https://www.globalmarketmonitor.com/request.php?type=1&rid=634514

Major industry players market share, revenue, company profile, and SWOT analysis are covered in the Meditation Singing Bowl market research report. In the future, production and consumption are estimated to develop stately. As a result of meeting the surging demand, more manufacturers are expected to go into this industry. Major companies analyzed in this report are:Rovtop Wu Wei Products The Ohm Store Dharmaobjects The Silent Mind TOPFUND Dharma Store ShalinIndia Yak Therapy

To Get More Information on The Regional Analysis Of Meditation Singing Bowl Market, Click Here: https://www.globalmarketmonitor.com/reports/634514-meditation-singing-bowl-market-report.html

Application Outline:Yoga and Meditation Studios Religious Centers Souvenier Stores Households Others

Type SegmentationMetal Crystal Others

Table of Content 1 Report Overview 1.1 Product Definition and Scope 1.2 PEST (Political, Economic, Social and Technological) Analysis of Meditation Singing Bowl Market 2 Market Trends and Competitive Landscape 3 Segmentation of Meditation Singing Bowl Market by Types 4 Segmentation of Meditation Singing Bowl Market by End-Users 5 Market Analysis by Major Regions 6 Product Commodity of Meditation Singing Bowl Market in Major Countries 7 North America Meditation Singing Bowl Landscape Analysis 8 Europe Meditation Singing Bowl Landscape Analysis 9 Asia Pacific Meditation Singing Bowl Landscape Analysis 10 Latin America, Middle East & Africa Meditation Singing Bowl Landscape Analysis 11 Major Players Profile

Ask for a Report Sample at: https://www.globalmarketmonitor.com/request.php?type=3&rid=634514

The report covers the major countries analysis in North America, Europe, Asia Pacific, and the rest of the world. Furthermore, policy mobilization, social dynamics, development trends, and economic development in these countries are also taken into consideration.

Audience: -Meditation Singing Bowl manufacturers -Meditation Singing Bowl traders, distributors, and suppliers -Meditation Singing Bowl industry associations -Product managers, Meditation Singing Bowl industry administrator, C-level executives of the industries -Market Research and consulting firms

GMM Market Research Report Contains Answers Following Questions What are market dynamics of Meditation Singing Bowl market? What are challenges and opportunities? Who are the global key players in this Meditation Singing Bowl market? Whats their company profile, their product information, contact information? What was global market status of Meditation Singing Bowl market? What was capacity, production value, cost and profit of Meditation Singing Bowl market? What is current market status of Meditation Singing Bowl market growth? Whats market analysis of Meditation Singing Bowl market by taking applications and types in consideration? What is Meditation Singing Bowl market chain analysis by upstream raw materials and downstream industry? What is economic impact on Meditation Singing Bowl market? What are global macroeconomic environment analysis results? What are global macroeconomic environment development trends? What should be entry strategies, countermeasures to economic impact, marketing channels for Meditation Singing Bowl market?

About Global Market Monitor Global Market Monitor is a professional modern consulting company, engaged in three major business categories such as market research services, business advisory, technology consulting. We always maintain the win-win spirit, reliable quality and the vision of keeping pace with The Times, to help enterprises achieve revenue growth, cost reduction, and efficiency improvement, and significantly avoid operational risks, to achieve lean growth. Global Market Monitor has provided professional market research, investment consulting, and competitive intelligence services to thousands of organizations, including start-ups, government agencies, banks, research institutes, industry associations, consulting firms, and investment firms. Contact Global Market Monitor One Pierrepont Plaza, 300 Cadman Plaza W, Brooklyn,NY 11201, USA Name: Rebecca Hall Phone: + 1 (347) 467 7721 Email: [emailprotected] Web Site: https://www.globalmarketmonitor.com

Guess You May Like:Millimeter Wave Scanner Market Report https://www.globalmarketmonitor.com/reports/433632-millimeter-wave-scanner-market-report.html

Hydroxyl Acrylic Resin Market Report https://www.globalmarketmonitor.com/reports/498788-hydroxyl-acrylic-resin-market-report.html

Increase Insoles Market Report https://www.globalmarketmonitor.com/reports/467115-increase-insoles-market-report.html

Survival Kits Market Report https://www.globalmarketmonitor.com/reports/610786-survival-kits-market-report.html

#3 Coated Mechanical Paper Market Report https://www.globalmarketmonitor.com/reports/4679273-coated-mechanical-paper-market-report.html

High Performance Brake System Market Report https://www.globalmarketmonitor.com/reports/566936-high-performance-brake-system-market-report.html

The rest is here:

Meditation Singing Bowl Comprehensive Analysis on Global Market Report by Company, by Dynamics, by Region, by Type, by Application and by COVID-19...

The following seven examples are some of the best-known ways to meditate:

Loving-kindness meditation is also known as Metta meditation. Its goal is to cultivate an attitude of love and kindness toward everything, even a persons enemies and sources of stress.

While breathing deeply, practitioners open their minds to receiving loving kindness. They then send messages of loving kindness to the world, to specific people, or to their loved ones.

In most forms of this meditation, the key is to repeat the message many times, until the practitioner feels an attitude of loving kindness.

Loving-kindness meditation is designed to promote feelings of compassion and love, both for others and oneself.

It can help those affected by:

This type of meditation may increase positive emotions and has been linked to reduced depression, anxiety, and post-traumatic stress or PTSD.

Progressive relaxation, sometimes called body scan meditation, is meditation that encourages people to scan their bodies for areas of tension. The goal is to notice tension and to allow it to release.

During a progressive relaxation session, practitioners start at one end of their body, usually their feet, and work through the whole.

Some forms of progressive relaxation require people to tense and then relax muscles. Others encourage a person to visualize a wave, drifting over their body to release tension.

Progressive relaxation can help to promote generalized feelings of calmness and relaxation. It may also help with chronic pain. Because it slowly and steadily relaxes the body, some people use this form of meditation to help them sleep.

Mindfulness is a form of meditation that urges practitioners to remain aware and present in the moment.

Rather than dwelling on the past or dreading the future, mindfulness encourages awareness of a persons existing surroundings. Crucial to this is a lack of judgment. So, rather than reflecting on the annoyance of a long wait, a practitioner will simply note the wait without judgment.

Mindfulness meditation is something people can do almost anywhere. While waiting in line at the grocery store, for example, a person might calmly notice their surroundings, including the sights, sounds, and smells they experience.

A form of mindfulness is involved in most kinds of meditation. Breath awareness encourages practitioners to be aware of their breathing, while progressive relaxation draws attention to areas of tension in the body.

Because mindfulness is a theme common to many forms of meditation, it has been extensively studied.

Research has found that mindfulness can:

Some evidence suggests mindfulness may improve health. For example, a study of African-American men with chronic kidney disease found that mindfulness meditation could lower blood pressure.

Breath awareness is a type of mindful meditation that encourages mindful breathing.

Practitioners breathe slowly and deeply, counting their breaths or otherwise focusing on their breaths. The goal is to focus only on breathing and to ignore other thoughts that enter the mind.

As a form of mindfulness meditation, breath awareness offers many of the same benefits as mindfulness. Those include reduced anxiety, improved concentration, and greater emotional flexibility.

Kundalini yoga is a physically active form of meditation that blends movements with deep breathing and mantras. People usually learn from a teacher or do a class. However, someone can learn the poses and mantras at home.

Similarly to other forms of yoga, kundalini yoga can improve physical strength and reduce pain. It may also improve mental health by reducing anxiety and depression.

A 2008 study of veterans with chronic low-back pain, for instance, found that yoga reduced pain, increased energy, and improved overall mental health.

Zen meditation, sometimes called Zazen is a form of meditation that can be part of Buddhist practice. Many Zen practitioners study under a teacher because this kind of meditation involves specific steps and postures.

The goal is to find a comfortable position, focus on breathing, and mindfully observe ones thoughts without judgment.

Again, this form of meditation is similar to mindfulness meditation but requires more discipline and practice. People may prefer it if they are seeking both relaxation and a new spiritual path.

Transcendental Meditation is a spiritual form of meditation where practitioners remain seated and breathe slowly. The goal is to transcend or rise above the persons current state of being.

During a meditation session, practitioners focus on a mantra or a repeated word or series of words. A teacher determines the mantra based on a complex set of factors, sometimes including the year the practitioner was born, and the year the teacher was trained.

An alternative allows people to choose their mantra. This more contemporary version is not technically Transcendental Meditation, though it may look substantially similar. A practitioner might decide to repeat I am not afraid of public speaking while meditating.

People who practice Transcendental Meditation report both spiritual experiences and heightened mindfulness.

Read more here:

7 types of meditation: What type is best for you?

Anxiety is our bodys way of saying, Hey, Im experiencing too much stress all at once. This happens to the best of us. But, when that feeling of being always on alert becomes background noise that doesnt go away, thats when its time to seek help. Mindfulness and meditation for anxiety is a growing field that can help you navigate the many ways that anxiety can disorder your life. This guide is not meant to serve as a diagnosing tool or a treatment pathIts simply a collection of research and some practices you can turn to as you begin to right your ship.

Mindfulness is not a panacea. Its not the right choice for everyone. But, according to some research, when you can create a little space between yourself and what youre experiencing, your anxiety can soften. But, if you get too used to that low rumble of stress always being there, it can gradually grow, creating a stress habit that is detrimental to your health and well-being. Consequently, when we get caught up in patterns of reactivity, we create more distress in our lives. This is why its so important to discern clearly the difference between reacting with unawareness and responding with mindfulness.

In essence, practicing mindfulness is a process of learning to trust and stay with feelings of discomfort rather than trying to escape from or analyze them, says Bob Stahl, Ph.D., Mindfulness-Based Stress Reduction (MBSR) teacher, founder of multiple MBSR programs, and co-author of multiple books on MBSR. This often leads to a remarkable shift; time and again your feelings will show you everything you need to know about themand something you need to know for your own well-being.

Mindfulness is the basic human ability to be fully present, aware of where we are and what were doing, and not overly reactive or overwhelmed by whats going on around us.

Leading expert Jon Kabat-Zinn describes it as awarenessthat arises through paying attention, on purpose, in the present moment, non-judgementally, adding: in the service of self-understanding and wisdom.

When you become aware of the present moment, you gain access to resources you may not have realized were with you all alongA stillness at your core. An awareness of what you need and dont need in your life thats with you all the time. You may not be able to change your situation through mindfulness, but you can change your response to your situation.

When you become aware of the present moment, you gain access to resources you may not have realized were with you all alongA stillness at your core.

MBSR (Mindfulness-Based Stress Reduction), founded by Jon Kabat-Zinn, is a specific kind of mindfulness practice that addresses the stresses of everyday life and has been shown to improve mental and physical health. The 8-week program incorporates mindfulness practices that allow you to bring kind awareness and acknowledgment to any stressed or anxious feelings in your body and mind and simply allow them to be.

In 1992, Zindel Segal, John Teasdale, and Mark Williams collaborated to create an eight-week program modeled on Mindfulness-Based Stress Reduction (MBSR). Jon Kabat-Zinnwho developed MBSRhad some initial misgivings about the program, fearing the curriculum might insufficiently emphasize how important it is for instructors to have a deep personal relationship with mindfulness practice. Once he got to know the founders better, he became a champion for the program. In 2002, the three published Mindfulness-Based Cognitive Therapy for Depression: A New Approach to Preventing Relapse, now a landmark book.

MBCTs credibility rests firmly on ongoing research. Two randomized clinical trials (published in 2000 and 2008 in The Journal of Consulting and Clinical Psychology) laid the foundation, indicating MBCT reduces rates of depression relapse by 50% among patients who suffer from recurrent depression. Recent findings published in The Lancet in 2015 revealed that combining a tapering off of medication with MBCT is as effective as an ongoing maintenance dosage of medication. Further studies have found that MBCT is a potentially effective intervention for mood and anxiety disorders.

Get mindfulness meditation practices, research, and special offers from our Mindful community delivered to you.

A skills-based approach, MBCT asks patients to inquire into, familiarize themselves with, and redirect the thought processes that are getting them into trouble (cognitive distortions, or what some people call negative self-talk, or stinkin thinkin). It takes close attention and stick-to-itiveness to shift these ingrained thought processes. MBCT isnt about changing or fixing the content of our challenging thoughts, its about becoming more intimately and consistently aware of these thoughts and patterns. The awareness itself reduces the grip of persistent and pernicious thought loops and storylines.

Mindfulness isnt about changing or fixing the content of our challenging thoughts, its about becoming more intimately and consistently aware of these thoughts and patterns. The awareness itself reduces the grip of persistent and pernicious thought loops and storylines.

Like MBSR, MBCT is an eight-week program consisting of two-hour weekly classes with a mid-course day-long session. It combines guided meditations with group discussions, various kinds of inquiry and reflection, and take-home exercises. Repetition and reinforcement, coming back to the same places, again and again, are key to the program, says Zindel Segal, and hopefully people continue that into daily life beyond the initial MBCT program, in both good times and bad.

The Three-Minute Breathing Space is one of the most popular practices in the 8-week MBCT program. It allows you to shift your attention away from automatic, multitasking patterns of thought to help you get unstuck. It invites you to bring attention to your experience in a broader, more open manner that isnt involved in selecting, choosing, or evaluating, but simply becoming aware of your thoughts and feelings, your breath in various regions of the body, and finally, sensations throughout the entire body.

There are three steps to the practice:

We wanted to create a sort of choreography of awareness that emphasized shifting attention, checking in, and moving on, says Segal. Accordingly, each step of the Three-Minute Breathing Space is roughly one minute in length. Perhaps because of this flexibility and real-world focus, the Three-Minute Breathing Space is one of the most durable practices utilized by participants well after MBCT has ended, Zindel explains.

To explore exactly what is going on with your attention when you practice the 3MBS, please read Unpacking the Three-Minute Breathing Space.

By Zindel Segal

People often stumble over the concept of acceptance as an approach for dealing with difficult emotions and mind states. Inmindfulness-based cognitive therapy(MBCT) groups that Ive led, this predictably comes up around the fourth or fifth session as participants say How can I accept this pain? or I want to feel fewer of these difficult emotions, not more! These reactions reflect an underlying calculation that even though trying to avoid or push away negative thoughts and feelings can be exhausting, the strategy has worked in the past, so why risk using a different and unfamiliar strategy?

In these moments, rather than answer this question directly, I find it helpful to remind myself of three simple points:

1. Allowing negative emotions to exist in our livesfor the momentdoes not mean that weve chosen not to take action. The concept of acceptance, as introduced in MBCT, is intended to describe the possibility of developing a different relationship to experience, one that is characterized by allowing an experience and letting it be. Allowing difficult feelings to be in awareness means registering their presence before making a choice about how to respond to them. It takes a real commitment and involves a deliberate movement of attention. Importantly, allowing is not the same as being resigned or passive or helpless.

By accepting unpleasant experiences, we can shift our attention to opening up to them. Thus, I should be strong enough shifts to Ah, fear is here, or Judgment is present.

2. Denying that a negative mindset is taking place is more risky for your mental health. The opposite of allowing is actually quite risky. Being unwilling to experience negative thoughts, feelings, or sensations is oftenthe first link in a mental chain that can lead to automatic, habitual, and critical patterns of mind becoming re-established. You can see this when someone says Im stupid to think like this or I should be strong enough to cope with that. By contrast, shifting the basic stance toward experience, from one of not wanting to one of opening, allows this chain reaction of habitual responses to be altered at the first link. Thus, I should be strong enough shifts to Ah, fear is here or Judgment is present.

3. Acceptance helps you work through each unpleasant experience. The third is that the practices of MBCT offer concrete ways for cultivating a stance of allowing and letting be amid painful experiences. We often know intellectually that it might be helpful to be more loving, caring, and accepting toward ourselves and what we are feeling, but we have very little idea how to do it. These capacities are unlikely to be produced merely by an effort of will. Instead, they require working through the body with repeated practice over time to notice how things, like anxiety, may show up as tightness in the chest, or sadness as heaviness in the shoulders.

Bringing attention/awareness to the sensations that accompany difficult experiences offers the possibility of learning to relate differently to such experiences in each moment. In time, this practice of working through the body may allow people to realize, through their own experiential practice, that they can allow unpleasant experiences and still be okay.

Get mindfulness meditation practices, research, and special offers from our Mindful community delivered to you.

Give yourself about thirty minutes for this mindfulness practice from MBSR expert, Bob Stahl. You can do this practice in a seated position, standing, or even lying down. Choose a position in which you can be comfortable and alert.

Because this practice involves intentionally exploring the experience of anxiety, it can be challenging. Before you do this practice, please take a little time to consider whether youre feeling up to it, listening to your inner voice to determine whether it feels right for you at this time. Consider doing your first practice when you feel safe and curious and have the energy and time to explore your anxiety more deeply. If now is not the time, be sure to return to this practice later, when you feel willing to take it on. Bob Stahl, Ph.D.

Bob Stahl unpacks what anxiety actually is, how those who struggle with anxiety can harness the benefits of mindfulness, and offers a mindful writing exercise to reduce anxiety. Read More

A three-minute guided mindfulness practice: how to tune in to the present moment and acknowledge wandering thoughts. Read More

A great many people who suffer withpanic attacks experience feeling as though they are losing control and going crazy. Some people describe feeling a disconnect from reality that scares and confuses them. You may feel completely helpless, as though there is nothing you can do and no one can help you. You literally believe that a threat is present, likely, or imminent. Its a frightening experience not easily forgotten. In fact, the fear alone that it may happen again is enough to start the cycle of panic and insecurity. If youre feeling scared or insecure about a reoccurrence right now, you are not alone, and there is help.

By Bob Stahl

Theres no predicting when your next panic attack will occur. It might happen while youre out running errands, interacting with strangers at the market or post office. Being in public may feel like the worst-case scenario for a panic attack, but it is also your cue to listen to your mind and body.

Mindful inquiry will help you investigate what is driving your panicky emotions, in order for you to become free from them. Practice these skills the next time you feel panic beginning to rise:

Note: Before beginning this guided meditation, please consider whether this is the right time for you to do it. Do you feel reasonably safe and open? If not, do some mindful breathing and come back to it at another time.

Get mindfulness meditation practices, research, and special offers from our Mindful community delivered to you.

Sometimes it suffices simply to pause and take deep breaths, expanding the inbreath and slowing the outbreatha technique that helps during 2 a.m. flopsweats. Barbara Graham,noted essayist and author

A short practice to help restore awareness of your breath and your body and reclaim your equilibrium so that you can face the rest of your day with calm and ease. Read More

Do you ever feel like no matter how prepared you are, you always blank on the big day? This video from TedEd explains how short-term stress could be frying your memory. Read More

As is typical for mindfulness-based interventions, no overarching body governs MBCT, but a number of very qualified senior teachers have taken it on since the program was founded, and centers in Toronto, the UK, and San Diego offer professional training and certification.

For people whose anxiety boxes them in, a basic meditation practice isnt so straightforward. Read More

Byron Katie, author and founder of The Work, explains how a simple yes or no question can help you relieve stress. Read More

When youre feeling anxious and jittery, try an alternative to seated meditation. Read More

Stress and anxiety are a part of life, especially during these times of uncertainty, but they dont need to control your day. Read More

Elisha and Stefanie Goldstein offer 11 ways to slow down and stay steady when anxiety trips you up. Read More

Get mindfulness meditation practices, research, and special offers from our Mindful community delivered to you.

Originally posted here:

How to Meditate with Anxiety - Mindful

What is meditation? And how and why would I do it? Get the answers.

Although you dont need to formally meditate in order to practice hatha yoganor is the practice of hatha yoga mandatory in order to meditatethe two practices support each another. Through your practice of yoga, youve enhanced both your abilities to concentrate and to relaxthe two most important requirements for a meditation practice. Now you can deepen your understanding of what meditation is and begin a practice of your own.

An exquisite methodology exists within the yoga tradition that is designed to reveal the interconnectedness of every living thing. This fundamental unity is referred to as advaita. Meditation is the actual experience of this union.

In the Yoga Sutra, Patanjali gives instruction on how to meditate and describes what factors constitute a meditation practice. The second sutra in the first chapter states that yoga (or union) happens when the mind becomes quiet. This mental stillness is created by bringing the body, mind, and senses into balance which, in turn, relaxes the nervous system. Patanjali goes on to explain that meditation begins when we discover that our never-ending quest to possess things and our continual craving for pleasure and security can never be satisfied. When we finally realize this, our external quest turns inward, and we have shifted into the realm of meditation.

By dictionary definition, meditation means to reflect upon, ponder, or contemplate. It can also denote a devotional exercise of contemplation or a contemplative discourse of a religious or philosophical nature. The word meditate comes from the Latin meditari, which means to think about or consider. Med is the root of this word and means to take appropriate measures. In our culture, to meditate can be interpreted several ways. For instance, you might meditate on or consider a course of action regarding your childs education, or a career change that would entail a move across the country. Viewing a powerful movie or play, you may be moved to meditate uponor ponderthe moral issues plaguing todays society.

In the yogic context, meditation, or dhyana, is defined more specifically as a state of pure consciousness. It is the seventh stage, or limb, of the yogic path and follows dharana, the art of concentration. Dhyana in turn precedes samadhi, the state of final liberation or enlightenment, the last step in Patanjalis eight-limbed system. These three limbsdharana (concentration), dhyana (meditation), and samadhi (ecstasy)are inextricably linked and collectively referred to as samyama, the inner practice, or subtle discipline, of the yogic path.

Recall that the first four limbsyama (ethics), niyama (self-discipline), asana (posture), and Pranayama (life-force extension)are considered external disciplines. The fifth step, pratyahara represents the withdrawal of the senses. This sensual withdrawal arises out of the practice of the first four steps and links the external to the internal. When we are grounded physically and mentally, we are keenly aware of our senses, yet disengaged at the same time. Without this ability to remain detached yet observant, it is not possible to meditate. Even though you need to be able to concentrate in order to meditate, meditation is more than concentration. It ultimately evolves into an expanded state of awareness.

When we concentrate, we direct our mind toward what appears to be an object apart from ourselves. We become acquainted with this object and establish contact with it. To shift into the meditation realm, however, we need to become involved with this object; we need to communicate with it. The result of this exchange, of course, is a deep awareness that there is no difference between us (as the subject) and that which we concentrate or meditate upon (the object). This brings us to the state of samadhi, or self-realization.

A good way to understand this is to think about the development of a relationship. First, we meet someonethat is, we make contact. Then by spending time together, listening to, and sharing with each another, we develop a relationship. In the next stage, we merge with this person in the form of a deep friendship, partnership, or marriage. The you and me become an us.

According to the Yoga Sutra, our pain and suffering is created by the misperception that we are separate from nature. The realization that we arent separate may be experienced spontaneously, without effort. However, most of us need guidance. Patanjalis eight-limbed system provides us with the framework we need.

Just as there are numerous styles of hatha yoga, so there are many ways to meditate. The first stage of meditation is to concentrate on a specific object or establish a point of focus, with the eyes either opened or closed. Silently repeating a word or phrase, audibly reciting a prayer or chant, visualizing an image such as a deity, or focusing on an object such as a lighted candle in front of you are all commonly recommended points of focus. Observing or counting your breaths and noticing bodily sensations are also optional focal points. Lets take a closer look.

Mantra yoga employs the use of a particular sound, phrase, or affirmation as a point of focus. The word mantra comes from man, which means to think, and tra, which suggests instrumentality. Therefore, mantra is an instrument of thought. It also has come to mean protecting the person who receives it. Traditionally, you can only receive a mantra from a teacher, one who knows you and your particular needs. The act of repeating your mantra is called japa, which means recitation. Just as contemplative prayer and affirmation need to be stated with purpose and feeling, a mantra meditation practice requires conscious engagement on the part of the meditator. Maharishi Mahesh Yogis Transcendental Meditation (TM) espouses the practice of mantra yoga.

Chanting, an extension of mantra yoga, is a powerful way to enter into meditation. Longer than a mantra, a chant involves both rhythm and pitch. Western traditions use chants and hymns to invoke the name of God, to inspire, and to produce a spiritual awakening. Dating back to Vedic times, Indian chanting comes out of a tradition that believes in the creative power of sound and its potential to transport us to an expanded state of awareness. The rishis, or ancient seers, taught that all of creation is a manifestation of the primordial sound Om. Reflected in an interpretation of the word universeone songOm is the seed sound of all other sounds. Chanting Sanskrit often and properly produces profound spiritual and physical effects.

Many beginners find using a mantra in their meditation very effective and relatively easy. Chanting, on the other hand, can be intimidating for some people. If you feel awkward chanting on your own, use one of the many audiotapes of chants on the market, or participate in a group meditation where a meditation teacher leads the chant and the students repeat it. Although chanting in Sanskrit can be powerful, reciting a meaningful prayer or affirmation in any language can be effective.

See alsoIntro to Chanting, Mantra, and Japa

Visualizing is also a good way to meditate; one that beginners often find easy to practice. Traditionally, a meditator visualizes his or her chosen deitya god or goddess-in vivid and detailed fashion. Essentially any object is valid.

Some practitioners visualize a natural object such as a flower or the ocean; others meditate on the chakras, or energy centers, in the body. In this type of meditation, you focus on the area or organ of the body corresponding to a particular chakra, imagining the particular color associated with it.

See alsoChakra Tune-Up

Another variation on the use of imagery is to maintain an open-eyed focus upon an object. This focus is referred to as drishti, which means view, opinion, or gaze. Again the choices available to you here are virtually limitless. Candle gazing is a popular form of this method. Focusing on a flower in a vase, or a statue, or a picture of a deity are other possibilities.

Use this technique with your eyes fully opened or partially closed, creating a softer, diffused gaze. Many of the classical hatha yoga postures have gazing points, and the use of drishti is especially emphasized in the Ashtanga style of hatha yoga. Many pranayama techniques also call for specific positioning of the eyes, such as gazing at the third eye, the point between the eyebrows or at the tip of the nose.

See alsoFind Your Drishti: Eyes-Down Meditation

Using the breath as a point of focus is yet another possibility. You can do this by actually counting the breaths as you would in pranayama practice. Ultimately, however, meditating on the breath just means purely observing the breath as it is, without changing it in any way. In this instance, the breath becomes the sole object of your meditation. You observe every nuance of the breath and each sensation it produces: how it moves in your abdomen and torso, how it feels as it moves in and out of your nose, its quality, its temperature, and so on. Though you are fully aware of all these details, you dont dwell on them or judge them in any way; you remain detached from what youre observing. What you discover is neither good nor bad; you simply allow yourself to be with the breath from moment to moment.

Breath observance is the predominant technique used by practitioners of vipassana, commonly referred to as insight or mindfulness meditation. Popularized by such renowned teachers such as Thich Nhat Hanh, Jack Kornfield, and Jon Kabat-Zinn, this is a form a Buddhist practice. The word vipassana, which literally means to see clearly or look deeply, is also interpreted to mean the place where the heart dwells, and reflects the premise that thought arises out of our hearts.

See alsoThe Science of Breathing

Another way to meditate is to watch a physical sensation. Practice this with the same degree of detail as you would when watching the breath. In this context, you will look deeply at, or penetrate, a particular sensation that draws your attention, such as how hot or cool your hands feel. The increased sensitivity you gained due to your asana practice may provide you with other points of focus: the strength of your spine or the suppleness you feel in your lower body, for example. Observing a particular emotion or any specific area of discomfort is also a possibility. Whatever you choose remains your point of focus for the whole practice. You may find that observing a physical sensation can be more challenging than observing the breath. For most beginners, mantras, chants, and visualizations offer more tangible ways to replace or calm the scattered thoughts of our minds, which seem to be perpetually on sensory overload.

Although you can meditate, or become fully absorbed in any activity or position of stillness, sitting is the most commonly recommended posture. There are a number of classic seated poses, but Sukhasana (Easy Cross-Legged Pose) is obviously the most basic. More flexible meditators prefer Padmasana (Lotus Pose).

Sitting in a chair also works. Its no less effective and certainly no less spiritual, and its often the best choice for beginners. The most important things are that your spine remain upright and that you feel steady and comfortable, the same two qualities necessary for performing asanas. To maximize comfort on the floor, place a cushion or folded blanket under your buttocks to elevate them and gently guide your knees down toward the floor. This helps support the natural lumbar curve of the lower back. Some people prefer kneeling Japanese-style. You can buy small, slanted wooden benches for this position.

Relax your arms and place your hands on your thighs or in your lap, with the palms in a relaxed position facing up or down. Roll your shoulders back and down and gently lift the chest. Keep your neck long and the chin tilted slightly downward. Depending upon which technique you are following, the eyes may be opened or closed. Breathing is natural and free.

See alsoEverything You Need to Know About Meditation Posture

A moving meditationhighly recommended by many teachersmay be an enjoyable option for you. The challenge of this form is to walk slowly and consciously, each step becoming your focal point. Destination, distance, and pace are all incidental. Relax your arms at your sides and move freely, coordinating your breath with your steps. For instance, you might breathe in for 3 steps and breathe out for 3 steps. If that feels awkward or difficult, just breathe freely. Although you can practice walking meditation anywhere, choose a setting you particularly lovethe ocean, a favorite park, or a meadow. Remember, getting somewhere is not the issue. Rather, the complete involvement in the act of walking becomes your meditation.

See alsoAGuided Mindful Walking Meditation

Standing is another meditation practice that can be very powerful. It is often recommended for those practitioners who find that it builds physical, mental, and spiritual strength. Stand with your feet hip- to shoulder-distance apart. Knees are soft; arms rest comfortably at your sides. Check to see that the whole body is aligned in good posture: shoulders rolled back and down, chest open, neck long, head floating on top, and chin parallel to the floor. Either keep your eyes opened or softly close them.

Even though lying down is associated with relaxation, the classic Corpse Pose, Savasana, is also used for meditation. Lie down on your back with your arms at your sides, palms facing upward. Touch your heels together and allow the feet to fall away from one another, completely relaxed. Although your eyes may be opened or closed, some people find it easier to stay awake with their eyes open. A supine meditation, although more physically restful than other positions, entails a greater degree of alertness to remain awake and focused. Therefore, beginners may find it more difficult to meditate in this position without falling asleep.

Research has confirmed what the yogis of ancient times already knew: Profound physiological and psychological changes take place when we meditate, causing an actual shift in the brain and in the involuntary processes of the body.

This is how it works. An instrument called an electroencephalograph (EEG) records mental activity. During waking activity, when the mind constantly moves from one thought to another, the EEG registers jerky and rapid lines categorized as beta waves. When the mind calms down through meditation, the EEG shows waves that are smoother and slower, and categorizes them as alpha waves. As meditation deepens, brain activity decreases further. The EEG then registers an even smoother, slower pattern of activity we call theta waves. Studies on meditators have shown decreased perspiration and a slower rate of respiration accompanied by a decrease of metabolic wastes in the bloodstream. Lower blood pressure and an enhanced immune system are further benefits noted by research studies.

The health benefits meditation produces naturally reflect the mental and physical effects of this process. At the very least, meditation teaches you how to manage stress; reducing stress in turn enhances your overall physical health and emotional well-being. On a deeper level, it can add to the quality of your life by teaching you to be fully alert, aware, and alive. In short, it is a celebration of your self. You are not meditating to get anything, but rather to look at and let go of anything you do not need.

See also7 Holistic Brain Benefits of Meditation

We highly recommend a period of daily meditation. Add it to the end of your asana practice, or set aside another block of time. The important thing is that you find a time that works best for you. Dont do too much too soon; youre apt to get discouraged and stop altogether.

To establish consistency, meditate at the same time and in the same place every day. Choose a place that is quiet, one that is pleasant, where youll be undisturbed.

Traditionally, the morning is considered the optimal time because you are less likely to be distracted by the demands of your day. Many people find that a morning meditation helps them enter the day with a greater degree of equanimity and poise. However, if a morning practice is a struggle, try an afternoon or early evening meditation.

If you are new to yoga and meditation, you may find adding 5or 10 minutes of meditation at the end of your asana practice enough. When meditating independently of your yoga practice, a 15- to 20-minute time frame seems manageable for most beginners.

See alsoMeditation Troubleshooting: 3 Ways to Prepare for Calm

Choose a position that works for you. If you prefer sitting, either on a chair or on the floor, keep the spine erect and the body relaxed. Your hands should rest comfortably on your lap or thighs, with the palms up or down. If you choose to walk or stand, maintaining good posture is also critical, with your arms hanging freely by your sides. When lying down, place yourself in a symmetrical and comfortable position with the appropriate support under your head and knees if needed.

See alsoYes, Its OK to Meditate in a Chair

Decide on your point of focus. If sound appeals to you, create your own mantra, silently or audibly repeating a word or phrase that is calming to you, such as peace, love, or joy.

Affirmations also work. I am relaxed or I am calm and alert as you breathe out. Using a tape of chants or listening to a relaxing piece of music are also options.

If you choose imagery, visualize your favorite spot in nature with your eyes closed, or gaze upon an object placed in front of you: a lighted candle, a flower, or a picture of your favorite deity.

One way to observe the breath is to count it: Breathe in for three to seven counts and breathe out for the same length of time. Then shift to simply observing the breath, noticing its own natural rhythm and its movement in your torso.

Whichever posture and method you choose, stick with them for the duration of your meditation period. Indeed, once you find what works for you, youll want to maintain that practice indefinitely.

Do not be surprised or discouraged by how frequently your thoughts wander. When you realize that your mind has become distracted, simply return to your chosen point of focus.

See alsoFind Your Meditation Style

At the beginning you might feel uncomfortable meditatingsitting for 20 minutes may cause your legs to fall asleep or cramp up, walking slowly may bring up feelings of impatience or agitation, and reclining poses may merely make you fall asleep. Conversely, you may have some profound experiences the first few times you sit, only to spend the next few frustrating days trying to duplicate them. Relax. Meditation shouldnt cause you to feel unreasonably stressed or physically uncomfortable. If it does, reduce the length of your practice time or change your position (from walking to sitting; from sitting to standing). If that doesnt work, go back to incorporating a few minutes of meditation into your asana practice instead of holding onto a formal practice. After a few days, try returning to your normal meditation routine.

If you continue having trouble with your meditation practice, you may need to seek the guidance of an experienced teacher or the support of a group that meets regularly to meditate together. Indications of your progress, with or without a teacher or group, are feelings of mental calm and physical comfort, and the ability to be present in all your experiences.

EXPLOREGuided Meditations

View original post here:

A Beginner's Guide to Meditation | Learn the Basics of How ...

Meditation is a great way to boost your health, improve your mood, and feel more connected to those around you. But it can be difficult to figure out how to get started.

There are a few common excuses that might be preventing you from meditating, but in fact, these are just myths:

It's important to move past these ideas and understand that anyone including yourself has the time and ability to benefit from meditation.

However, it can also be helpful to have some guidance. Here's 12 tips to help you start meditating and keep your practice going.

Meditation is no instant quick-fix to solving all of life's problems. As with any other form of exercise, meditation takes effort, and it takes time to reap the benefits.

Try not to go into each meditation with expectations of how you will feel after, or how much better of a person you will become. Instead, approach each time to meditate as an opportunity to get to know your own mind better.

When you schedule a time of the day to meditate, it is easier to establish the practice as a habit, and you'll be more likely to do it each day.

For example, you may want to try pairing meditation with a daily habit you already have in place, like journaling before bed, or having a cup of coffee in the morning.

Choosing a room or a space to meditate can help train the body and mind to feel more comfortable, and allow you to more easily transition into meditation.

Think of it in the same way you'd only go to your home office to focus on work it's important to set a dedicated space to help you stay focused on meditation.

Creating a meditation space and keeping it clean and uncluttered can help make meditation feel special and important. It is also an opportunity to create a space that nourishes a more relaxed state of mind; for example, you could add plants, find a cool spot by a window, and keep it a phone-free zone in your home.

Jumping right into meditation after an intense work meeting may not be best. It might be harder to sit still and calm your mind after these stressful moments.

So, try to take a few minutes to wind down, and then begin your meditation practice. This can help keep the mind from wandering back to something that was said during the meeting, and allow you to focus more clearly.

Taking a few deep breaths before you begin your meditation can trigger a relaxation response, which is essentially the opposite of your nervous system's fight or flight response. When the fight or flight response is triggered, the body gets ready for danger, but when the relaxation response is stimulated, the body begins to feel safe and at ease.

Then, as you start the meditation, your breathing should return to a normal rate. Paying attention to your breathing will be important throughout the meditation, and this type of mindful breathing can lower stress levels in the body.

It's common to feel restless and want to change positions throughout your meditation. If it's too distracting or you're in pain, feel free to readjust. But try not to let your position become a distraction in itself.

There are many different types of meditation that you can try, and some of them allow for postures other than sitting, such as lying down or walking.

Meditation does not have to be complicated. The essence of mindfulness meditation is simply about bringing your awareness back to your breath, over and over again.

For example, whenever you notice a thought arising, you can acknowledge that thought by saying "thinking" or "thought," and then come back to the feeling of yourself breathing. You can even label the breath "in" as you inhale, and "out" as you exhale, to help stay focused.

At its root, meditation is about learning how to treat yourself with kindness no matter what you may be experiencing at any given moment.

Just like exercising, some days will feel easier than others. This could be due to the amount of sleep you had the night before, or the amount of stress you were under that week. Remember that it's a meditation practice it's not always going to be perfect.

Once you're getting to the end of your meditation, you can gently begin to move your fingers and your toes, and then you can move your hands and feet, and stretch your arms or legs.

Meditating is about creating a pause in your day, so try to give yourself a few minutes before jumping into a stressful task. By easing into your next activity, it'll make it easier to bring the skills you are learning through meditation into your daily life.

It's normal to feel happy after meditating, but it's also normal to feel a bit down.

Meditation brings up good emotions, as well as bad emotions, so we can better recognize what our emotions actually are fleeting thoughts and feelings that come and go.

Perhaps even take a moment to thank yourself for practicing self-care, and be proud of the effort you took to meditate.

The power of meditation comes in creating a routine and making it a daily practice.

In fact, a 2018 study found that meditating for 15 minutes every day promoted positive well being and reduced stress levels. The study concluded that daily meditation had a similar effect on the body to taking a vacation.

So, even though meditation may not feel like a vacation when you have to do it everyday, remember that keeping up a routine is key to feeling these effects.

If it's difficult for you to stick to a daily meditation practice on your own, you may want to try using an app or class for further accountability and guidance.

Our colleagues at Insider Reviews have compiled the best meditation apps, including:

Two crossed lines that form an 'X'. It indicates a way to close an interaction, or dismiss a notification.

Read more here:

12 must-know meditation tips for beginners

Getty Images

For many, the idea of taking time out of your day to meditate may at first seem unattainable. But if you're dealing with moments in your day where you simply can't focus because you feel overwhelmed, there's a chance you may already be practicing some of the best tentpoles of modern meditation. Whether you're currently trying to balance a busy work-at-home schedule, or trying to hone your productivity skills for an upcoming exam, there are aspects of meditation that may help you train your mind to maximize your full potential. Yogmata Keiko Aikawa, an internationally renowned Siddha Master who has been previously sourced by the United Nations Culture of Peace Program, tells Good Housekeeping that meditation helps us organize our thoughts and physically calms an otherwise busy brain. "In other words, mediation means to do nothing, and to be here now or be in the present while suspending the activities of the mind. It awakens not mind, but consciousness, and purifies the mind," Aikawa explains.

Believe it or not, there's no right or wrong way to meditate, Aikawa says it's about taking time to do so as frequently as you can. One way could be focusing on a "mantra," a chosen sacred sound that "serves to purify" when it's repeated, but most people develop their own solutions to reset and relax or destress in the moment. Overtime, Aikawa explains actively mediating could reduce fatigue, increase concentration, and improve your cognitive prowess.

Experts often preach the holistic benefits of meditation to those interested in improving their mindfulness and yet, there are well-documented scientific points that suggest meditation may benefit anyone who is willing to practice it. Scientists have established that the brain can adapt with meditation over time: A 2017 study published in the Journal of Alternative and Complementary Medicine by a team of researchers at Harvard University found that people who meditated over an eight-week period were able to better regulate their blood pressure and inflammation through gene expression. Another 2013 study published in the Journal of Clinical Psychology found that clinically anxious people were able to significantly reduce their anxiety by, in part, practicing meditation during the same eight-week period.

In the last few years, mobile apps and their guided meditation services have gone online to help people become more mindful wherever they may be. Rachel Rothman, the Good Housekeeping Institute's chief technologist and director of engineering, says the best meditation apps have elements that blend auditory and visual guidance to help people practice meditation routinely. Some are free and could be a great way to get started if you've never meditated before, but others require a subscription to unlock more content for regular practitioners who need more variety to keep their routine in check.

Here, we're outlining some of the best services available to mobile users based on Rothman's recommendations, as well as current users' ratings.

Advertisement - Continue Reading Below

1 Calm

You may have already come across this mindfulness app before, as it's been downloaded more than 50 million times with a 4.8-star rating. Calm is celebrated for its relaxed approach to empowering users to generally ease into meditative practices. While there are certain programs within the service designed to address certain issues anxiety, lack of sleep, stress most users can complete a daily guided activity that helps them set time aside to meditate. Plus, with auditory bedtime stories as well as a suite of relaxing audio, this app can help you establish mental guided imagery, allowing you to use more than one of your senses to mentally remove yourself from your current surroundings.

Cost: $70 annually after a seven-day free trial.

User Review: "I got it solely for the sleep stories and Im absolutely obsessed. Its like being a kid again and getting a beautiful story read to you by a soothing voice. While I use the app mainly for sleep stories Ive used the meditation, background music, and breathing exercise options on the app as well."

Where to Download: Apple Store

2 10% Happier: Meditation for Fidgety Skeptics

This app has skyrocketed to popularity among users as it's modeled off the New York Times best-selling book by the same name. While its basic version is free, the premium version of the app can actually connect you to a library of more than 500 guided meditation videos that are designed for particular scenarios or moments in your day. Premium users will also be able to connect with experts who can answer questions as you go. But many reviewers say this app's video offerings set it apart from other options, as new series about mindfulness are regularly made available to subscribers.

Cost: Free to start, $100 for an annual subscription with a seven-day free trial.

User Review: "The hardest part for me was getting in the habit of using this daily. Luckily they have so many ways to integrate meditation and mindfulness into your daily life and tips to help you do it."

Where to Download: Apple Store and Google Play

3 Insight Timer

Nearly all of the apps on this list provide a free trial to a larger membership. But this app is one of the only ones that is entirely free to users, and it still manages to maintain a near perfect 5-star rating with more than 200,000 reviews on Apple's App Store. There are over 30,000 pre-recorded guided meditation sessions loaded onto Insight Timer, as well as the ability to refine sessions based on how long you have to practice. Furthermore, it comes with an in-app progress keeper that enables you to chart your progress and earn badges for the time you've spent meditating. The guided sessions are led by well-known yogis and mental experts as well.

Cost: Free, with optional in-app premium purchases for certain features.

User Review: "There are so many options to help beginners get started, from short meditations that can help busy clients dip their toes in the water and build their meditation muscles to guided meditations that really help people learn to calm their minds."

Where to Download: Apple Store and Google Play

4 The Mindfulness App

If you've previously practiced meditation and aren't looking for guided exercises, this service might be for you. Rothman says it allows you to create a custom session with flexible time periods, from 3 to 30 minutes in length, and select sounds like bells to best fit your needs. A premium subscription unlocks full courses on developing focus if that interests you, but the free version still allows you to integrate your phone's health app to keep an eye on how long you've meditating throughout the week.

Cost: Free, with optional in-app subscriptions of $60 for one year.

User Review: "I appreciate that my meditations are available at any time... It's simple, easy to follow and the people who provide the sessions are some of the most respected in the whole mindfulness movement."

Where to Download: Apple Store and Google Play

5 UnPlug

Some meditation apps are extensions of physical studios out in the world like this one, which comes from Los Angeles-based Unplug Meditation Studio. It offers more than 700 meditation videos that vary in length; some are one minute while others are a full hour. You can customize your session by your mood, its time range, or your favorite teacher once you get going. All of the sessions are filmed live in the studio, so this is a great option if you feel like you practice best in a class setting with an instructor. Plus, the in-app progress options help you track just how far you've come since signing up for a membership.

Cost: After a 1-week free trial, $8 per month or $60 per year.

User Review: "Ive been using this app for over a month and its really helped me build a steady practice through keeping me accountable by keeping [usage] stats! I also love the journal aspect of it"

Where to Download: Apple Store and Google Play

6 Headspace

It's one of the most popular options for people trying to improve their focus, but other users say Headspace can also provide temporary relief from daily stressors as they arise. You'll find plenty of quirky illustrations to help guide you along your meditation period, which could be guided, a mini session, or for designed for kids. Subscribers will also be able to partake in audio sessions designed to get you to sleep soundly through the night. While there's a small free trial, Headspace does eventually require you to fork over a membership fee, so it may be best for a family or someone really invested in daily practice.

Cost: $13 monthly with a seven-day free trial, or $70 annually with two-week free trial. Currently, the specially-curated "Weathering the Storm" collection of meditation content has been unlocked during the COVID-19 pandemic.

User Review: "Amidst my sometimes wild schedule I always try to meditate once per day, and the daily meditation, 3 minute version is great."

Where to Download: Apple Store and Google Play

7 Relax Now

Simple and straightforward, Relax Now is just what it sounds like a quick tool to help your body relax with recordings from certified hypnotherapist, David Ridgeway D. Hypn., M.N.C.H. Eight different videos provide immediate relief, but you'll also find plenty of recordings with multiple endings designed to either energize ("wake up") or calm you ("sleep"). There's also custom background music options for your meditation sessions.

Cost: Free.

User Review: "I used this app frequently, whether it was to help me sleep, or just reduce stress. The hypnotists voice was soothing to listen to, and I loved how you could even change the kind of ambience you wanted to hear in the background."

Where to Download: Apple Store

8 Pzizz

While it's primarily designed for helping users get to sleep, the combination of music, voiceovers, and various sound effects used in Pzizz can help you zen out in an office or anywhere else during the day. There's also content within the app that can help you zero in on getting more work done, called "focuscapes." These sections have you get into full concentration via meditation and a "cooldown" section which helps you integrate back into your space.

Cost: Free for select features; $60/year for full access.

User Review: "This application essentially generates guided meditation sessions. It's a bit of a learned skill, but pretty fast to pick up. I find it helps me clear my mind from all the clutter which builds up over the day."

Where to Download: Apple Store or Google Play.

9 Aura

This meditation app has many avenues for helping you self reflect, including guided stories and music options but it generates them for you based on the mood you're in! Along with tracking how much meditating you're doing, there's an option to track your moods over time, plus set reminders to practice mindfulness throughout the day in order to improve those moods.

Cost: Premium membership costs $12 monthly, $60 annually, or $400 for lifetime use.

User Review: "I love the three-minute meditations for days when Im really rushed, and I listen to the life coaching or stories back-and-forth on my way to work and throughout the day as a pick me up."

Where to Download: Apple Store and Google Play

10 Simple Habit

If you feel like you don't have any time to actually practice meditation, Simple Habit's developers created their service with you in mind. The app is focused on daily stress relief, with five-minute sessions at the top of the list as well as sessions that are developed for traveling, like a morning commute program. You'll find motivational guides and bedtime stories as well.

Cost: $11.99 a month or $96 a year. Currently, it's free through the end of April 2020 for support during the coronavirus pandemic.

User Review: "Its made meditation simpler for me. The instructors voices are soothing and visually I like the organization and simplicity of the app."

Where to Download: Apple Store and Google Play

11 Petit Bambou

New to the United States, this whimsical meditation service first became popular in France and in Europe, where more than 4 million people use the app daily. It's particularly well suited to beginners, but more so children, as it employs striking (and beautiful!) animations to explain how meditation works in the first place. There's guided meditation sessions for adults, but kids will love the relaxing sounds feature of the app, which allows them to hone in on a cartoonish scene come to life (like a roaring fireplace, or a rainstorm) that definitely inspires tranquility.

Cost: $8.50 a month or $72 a year, or a one-time payment of $280.

User Review: "Very easy to follow, nonjudgemental method for learning to increase awareness and the difference between thoughts, emotions, and consciousness through meditation."

Where to Download: Apple Store and Google Play

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Advertisement - Continue Reading Below

The rest is here:

11 Best Meditation Apps 2021 - Free Meditation Apps for ...

July 22, 2019

When: Sunday, August 25th, 9am 4pm

A 10-day residential Vipassana meditation course will be held in Hackettstown, NJ, from Monday, 29 August 2016 to Friday, 9 September 2016. This 10-day course is open to new and old students. The location (about 1.5 hours drive from New York City) is a summer camp rented for the course. As such, accommodation will be

Read the rest of this entry

A nine-day residential Vipassana meditation course will be held in Hackettstown, NJ, from September 15th (Monday) through the 25th (Thursday). This nine-day course will be identical to regular 10-day courses in terms of the practice, and is open to new and old students. The location (about 1.5 hours drive from New York City) is a

Read the rest of this entry

We are pleased to announce that there will be a childrens course in Newark, NJ on Saturday, November 9, 2013. Where: Central High School, on 246-250 18th Avenue, Newark, NJ 07108. When: Saturday, November 9, 2013

Read more from the original source:

New Jersey | Vipassana Meditation Center Dhamma Dhar

How to Do It

This exercise draws ona guided meditationcreated by researcher Emma Seppala, Science Director of Stanford Universitys Center for Compassion and Altruism Research and Education.

We recommend listening to the audio of this guided meditation in the player below; you can read more about it onDr. Seppalas website. We have included a script of the meditation to help you follow it yourself or teach it to others.

Body Position

Close your eyes. Sit comfortably with your feet flat on the floor and your spine straight. Relax your whole body. Keep your eyes closed throughout the whole visualization and bring your awareness inward. Without straining or concentrating, just relax and gently follow the instructions.

Take a deep breath in. And breathe out.

Receiving Loving-Kindness

Keeping your eyes closed, think of a person close to you who loves you very much. It could be someone from the past or the present; someone still in life or who has passed; it could be a spiritual teacher or guide. Imagine that person standing on your right side, sending you their love. That person is sending you wishes for your safety, for your well-being and happiness. Feel the warm wishes and love coming from that person towards you.

Now bring to mind the same person or another person who cherishes you deeply. Imagine that person standing on your left side, sending you wishes for your wellness, for your health and happiness. Feel the kindness and warmth coming to you from that person.

Now imagine that you are surrounded on all sides by all the people who love you and have loved you. Picture all of your friends and loved ones surrounding you. They are standing sending you wishes for your happiness, well-being, and health. Bask in the warm wishes and love coming from all sides. You are filled, and overflowing with warmth and love.

Sending Loving-Kindness to Loved Ones

Now bring your awareness back to the person standing on your right side. Begin to send the love that you feel back to that person. You and this person are similar. Just like you, this person wishes to be happy. Send all your love and warm wishes to that person.

Repeat the following phrases, silently:

May you live with ease, may you be happy, may you be free from pain.

May you live with ease, may you be happy, may you be free from pain.

May you live with ease, may you be happy, may you be free from pain.

Now focus your awareness on the person standing on your left side. Begin to direct the love within you to that person. Send all your love and warmth to that person. That person and you are alike. Just like you, that person wishes to have a good life.

Repeat the following phrases, silently:

Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.

Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.

Just as I wish to, may you be safe, may you be healthy, may you live with ease and happiness.

Now picture another person that you love, perhaps a relative or a friend. This person, like you, wishes to have a happy life. Send warm wishes to that person.

Repeat the following phrases, silently:

May your life be filled with happiness, health, and well-being.

May your life be filled with happiness, health, and well-being.

May your life be filled with happiness, health, and well-being.

Sending Loving-Kindness to Neutral People

Now think of an acquaintance, someone you dont know very well and toward whom you do not have any particular feeling. You and this person are alike in your wish to have a good life.

Send all your wishes for well-being to that person, repeating the following phrases, silently:

Just as I wish to, may you also live with ease and happiness.

Just as I wish to, may you also live with ease and happiness.

Just as I wish to, may you also live with ease and happiness.

Now bring to mind another acquaintance toward whom you feel neutral. It could be a neighbor, or a colleague, or someone else that you see around but do not know very well. Like you, this person wishes to experience joy and well-being in theirlife.

Send all your good wishes to that person, repeating the following phrases, silently:

May you be happy, may you be healthy, may you be free from all pain.

May you be happy, may you be healthy, may you be free from all pain.

May you be happy, may you be healthy, may you be free from all pain.

Sending Loving-Kindness to All Living Beings

Now expand your awareness and picture the whole globe in front of you as a little ball.

Send warm wishes to all living beings on the globe, who, like you, want to be happy:

Just as I wish to, may you live with ease, happiness, and good health.

Just as I wish to, may you live with ease, happiness, and good health.

Just as I wish to, may you live with ease, happiness, and good health.

Take a deep breath in. And breathe out. And another deep breath in and let it go. Notice the state of your mind and how you feel after this meditation.

When youre ready, you may open your eyes.

Excerpt from:

Loving-Kindness Meditation | Practice | Greater Good in Action

Online Group Meditation

Meditation practices at the University Health Center will explore a variety of meditative tools and techniques, all designed to cultivate self-compassion, mindful awareness, and the ease that can arise as you meditate.

Meditation is a dynamic, diverse, and deeply personal practice, so we invite you to explore the various styles of meditation being offered through the University Health Center to see which styles resonate with you!

We are currently holding our group meditation program online. To join us on Zoom please use the registration links below. These are free, drop-in classes, and you may attend as frequently as you like.

In this meditation practice, you will receive an intention to focus on by drawing a card with a special word or message on it. This meditation is great for folks who like some structure and/or guidance in their meditation routine!

Open to UMD Students

This session is held on Mondays from 11:00am-11:30amand will conclude on Monday, May 10th.

Note: Registering for Monday will give you one access link for all Monday sessions for the duration of the semester.

This meditation and sleep story practice will help you wind down for the evening and set you up for a restful night's sleep.

Open to UMD Students

This session is held on Tuesdays from 10:00pm-10:30pmand will conclude on Tuesday, May 11th

Note: Registering for Tuesday will give you one access link for all Tuesday sessions for the duration of the semester.

This mid-week guided meditation is an opportunity for students, staff, and faculty to join together as a community, pause, and focus on the present moment. Sessions may include breathing practices, progressive muscle relaxation, guided imagery, and more.

Open to UMD students, staff, and faculty

This session is held on Wednesdays from 12:30pm-1:00pmand will conclude on Wednesday, May 12th

Note: Registering for Wednesday will give you one access link for all Wednesday sessions for the duration of the semester.

In this short session, participants will have a chance to explore a simple meditation technique each week. This session is a great opportunity for you to start your personal practice or build on your already existing personal practice. Please note we will be doing a gentle walking meditation on Thursday, April 9.

Open to UMD students, staff and faculty

This session is held onThursdays from 2:00pm-2:15pm and will conclude on Thursday, May 13th.

Note: Registering for Thursday will give you one access link for all Thursday sessions for the duration of the semester.

As we continue to navigate both remote and on-campus work, we must continue to find ways to care for and nourish ourselves. Join together with fellow staff and faculty on Friday afternoons to wind down from the work week and transition to the weekend. Sessions will explore breathing practices and various meditation styles, along with time for guided reflection.

This session is held on Fridays from 4:30pm-5:00pmand will conclude on Friday, May 14.

Open to UMD staff and faculty

Note: Registering for Friday will give you one access link for all Friday sessions for the duration of the semester.

Go here to see the original:

Meditation | UMD Health Center