Did you know that around 500 million people meditate on a regular basis? The main reasons for their practice are to quiet the mind and feel focused for a period of time. Other reasons include improving sleep, deal with addictions, also for strengthening the immune system and its ability to deal with inflammation.

Maybe you are not sure why you have tried meditation numerous times and you still haven’t been able to include it in your daily life, giving its well-documented benefits.

Here are 5 reasons why you are not meditating and some ideas what you can do about it.

1.You don’t have a strong enough reason to do it

Being human resolves around avoiding pain and gaining pleasure. The idea of delayed gratifications doesn’t seem too appealing to most people. Meditation gets better with time and sticking with it for the first few weeks needs a robust reason. Is getting a better quality of sleep a good enough reason for you, or maybe you want to be more focused on your work and improve your profits. Maybe you are finding it hard dealing with stress and turning to addictive substances is getting out of hand. Maybe you have a health challenge and no matter what else you are doing you are still not improving. Give yourself strong reason and start meditating.

2.You are doing it all on your own

Have you heard of guided meditation? It is one of the simplest ways to get started and you get to train your brain to remain still for a certain period of time. This is an incredibly easy way to stick with meditation for the first few weeks. You are meditating daily with the help of sound and voice to guide you through it. You can choose a guided meditation that will help you specifically with your challenges. Choose a guided meditation that puts you at ease and it’s effortless to listen to the human voice and the music. You will most certainly be looking forward to it daily.

3.Meditation doesn’t have any obvious physical effects

You are not meditating because there are not any appearance benefits from it. When someone starts going to the gym and follows a program, the benefits become visible within weeks. With meditation, though it’s more unlikely that you will a recognition about your physique. Nevertheless, the people closest to you might start noticing things about you. You may become more focused and they may notice that you deal with stress and challenges easier. You might also start looking better because you are sleeping better and have discovered your inner sense of calm. You will be a more self-aware person. Improving your micro-climate is a powerful way to improve your life starting with improving yourself.

4.You belive that you don’t have the time

This is probably the most common reason people tell themselves when they don’t want to do something, including meditation. If you really what to do something you will find the time, if not you will be prioritising other activities. nevertheless, if you feel you don’t have the time why don’t you start with 10-15 minutes of guided meditation daily. Some people find that meditating before going to bed or doing it first thing in the morning is the easiest way to integrate it into your daily life. Give yourself 3-4 weeks to get into the habit and see the improvements for yourself.

5. Meditation is not important to you

Ultimately if you are not doing something is because it’s not important to you. How about you pay attention to where you spend your time in the next 2 days. I am sure that a good amount of time will be spent on checking your e-mail, online shopping, checking social media, watching Netflix, daydreaming. Yes, downtime is important for everyone and you can easily take 10-15 minutes out of to meditate. You will be surprised how you will feel.

If you are interested in a guided meditation and want to enjoy some relaxing visuals and calming sounds click here for our 5 Star Meditation.

Inspiration for guided meditations by Dutch teacher

Gerjan Schoemaker, a meditation teacher in the Netherlands, started recording guided meditations in a creative way. You can view the video’s either on his website https://vihara.nl or his Youtube Channel. Although the meditations are recorded in the Dutch language, it’s good for inspiration.

Gerjan is planning to upload new guided meditations an meditation related stories on a weekly basis. It’s a bit related to the famous Youtube Channel ‘Yoga with Adrien’.

Guided meditations are helping people in many ways, like reducing stress, getting to sleep and emotional issues like anxiety and depression. Furthermore, the meditation stories are giving insights and are inspiring. “Maybe in a year or two, I will also record the meditations in the English language.”

On the Vihara website there are also favorite Guided meditations by other teachers like Mooji, Tara Brach and Thich Nath Hanh. You can visit this here: https://www.vihara.nl/meditatie/favoriete-geleide-meditaties/

The Guided Meditation by Mooji:

A guided meditation from Advaita and Non-duality. Mooji has a beautiful voice, which is nice to listen to. In this meditation you learn, among other things, to see and release your identifications. Become aware (again) of what is passing, and what you are not. This meditation lasts 56 minutes. A whole lot of time, but it’s worth it.

The Guided Meditation by Tara Brach:

A nicely guided Vipassana meditation. Tara Brach is the founder of the Insight Meditation Community in Washington.

The Guided Meditation by Thich Nhat Hanh:

Thich Nhat Hanh is Zen Buddhist and ‘master in mindfulness and gratitude / wonder’. The Youtube video takes 36 minutes, but the guided meditation only takes about 10 minutes. It is advisable not to stop after 10 minutes, but to continue listening afterwards. Thich Nhat Hanh gives you very practical tips for mindfulness in daily life.

Gerjan Schoemaker is training other People to become a ‘Meditation Teacher’. In addition, Gerjan facilitates meditation classes and is giving meditation retreats in the Netherlands.

“In his opinion there are roughly 3 levels of meditation: practical, psychological and philosophical. He is trying to convey exercises and insights on all three levels. Tailored to what is appropriate in the moment.”

You could describe Gerjan as a secular Buddhist with great interest in other Eastern philosophies and in particular non-duality. In addition to the Theravada Buddhism, he also study philosophies such as Advaita Vedanta and Hinduism. He likes other Oriental movements such as Taoism and Sufism. Vipassana meditation is his basis and he is researching additional (meditation) techniques and is passing them on.

Whereas the Advaita Vedanta mainly focuses on direct Self-realization, Buddhism offers more of a path to it. Regardless of whether you fully achieve Self-realization, the Buddhist path offers psychological insights and a lifestyle that increases well-being and reduces unnecessary psychological suffering. Even if you are still far removed from Self-realization, this gradually brings you closer as your understanding of “how things really are” increases.

He is cultivating the path of the Buddha combined with the playfulness and joy of Osho.

Meditation For Better Sleep

One of the most accessible ways to come into the present moment, center yourself, and think about the bigger picture is through meditation. It can be quite challenging since it is hard to sit without fidgeting and focusing on doing literally nothing.

Meditation has some amazing effects even when practised for just a few minutes a day. The numerous health benefits of regular meditation include reducing your overall stress and lowering your heart rate. If you would like to explore meditation practice, you should consider the beginner-level meditations below.

It is important to find a comfortable, quiet place to settle down and sit still with your eyes closed. It can be either at home or at work. Then try experimenting with one or all of the five meditations below guaranteed to help you relax and sleep better.

1. Counting

Start counting backwards from 100 and restart each time you lose track. You should not attach to forgetting your place; just start over and continue counting down. Don’t forget that there’s no right or wrong since it is all about meditation.

2. Visualization

Concentrate on just one colour, place, face, etc. Let your mind clear and focus on just one image. A peaceful green field.  A partner’s face. A cookie. You get the drift. Take note of how this makes you feel.

3. Mantra

Have a personal mantra like, “I am grateful for…” To paraphrase the Buddha: A word that brings peace is better than a thousand hollow words. Repeat your mantra silently and allow the mind to clear as you focus on just one phrase.

4. Pranayama and Square Breathing

Practice pranayama or yoga breathing is also known as the “life force” everyone refers to a breath. Inhale then exhale using only the nostrils and cultivate your Ujjayi breath, which is a common Pranayama practice. Allow the air to drag over the back of the throat to create a low, ocean-like sound on your exhale and inhale. After getting warmed up, move on to square breathing: inhale for 4 counts, hold for 2 counts, and exhale for 4 counts. Repeat the cycle for 2 to 3 minutes.

5. Alternate Nostril Breathing

Maintain your Ujjayi breath and then incorporate alternate nostril breathing into your Pranayama practice. Use your right finger to close your left nostril. Inhale for 4 counts using only the right nostril, hold for 2 counts while closing the right nostril using your thumb, and exhale for 4 counts through only the left nostril. Finally, repeat the cycle for 2 to 3 minutes.

It can be a great idea to incorporate several minutes of meditation to all your yoga classes. After the final exhale as others are gently blinking their eyes open and come back into the room, you should pause for a moment to notice their peaceful faces and smiles.

Meditation can really help with rest as can a new mattress, check out these mattress reviews to ensure you get the best possible sleep.

How To Use Meditation To Better Manage Addiction And Speed Along Recovery

A return to alternative medicine is becoming more commonplace today. A great majority of these alternatives come to the Western cultures from the East. Addiction is a disease and is treatable using techniques designed by Western medicine as well as a number of holistic practices and spirituality found in the Eastern philosophies.

Anyone who is struggling with addiction and battling the cravings that come along with it can consider using some of the Eastern methods of treating this disease. Meditation has been used for thousands of years and is well proven to help reduce levels of stress.  Many who practice meditation find that they become more aware of their body and mind and how those can connect in a useful way to help prevent relapses.

What Are The Benefits Of Meditation?

According to DrugRehab.us, meditation is a tool that can be used to help addicts overcome their cravings. The practice of meditation has been done for thousands of years and even modern medicine has begun to recognize its usefulness and validity because of modern research done on the topic. Those in the East who practiced meditation did so in the beginning as a spiritual and mystical pursuit. In the West, in modern times, the average person practices meditation to help them quiet their mind and to reduce stress.

When someone meditates they will bring their attention to the present moment. This is commonly done by paying attention to your breathing or by focusing on an image. During most of your waking hours you likely have some thoughts running through your mind almost constantly but during meditation, those thoughts slow down and as you practice more you will be able to achieve a quiet mind and you will be able to fully relax.

How Does Meditation Benefit A Recovering Addict?

The typical addict is trying to avoid their feelings while the practitioner of meditation is able to accept their feelings and during meditation remove themselves from those feelings. As such, they are able to relax, reach a state of calmness, and achieve a feeling of well-being. The more a person practices, the more they begin to notice that the process of meditation affects their life even beyond the time spent meditating.

What Are The Physical Benefits?

According to a Palm Beach detox center some of the newest medical research done on meditation has demonstrated that it can help in managing and reducing many of today’s chronic illnesses. Some of these diseases it has shown to be an effective treatment for include asthma, high blood pressure, mental and emotional stress reduction, insomnia, heart disease, and even some types of pain. Along with being an effective part of treating and managing the above illnesses, it has also been shown to be highly effective in increasing the practitioners overall sense of well-being.

When someone encounters tough situations they can learn to have a better response to those situations through the process of meditation. When an addict experiences intense cravings they can learn to stop and take a moment to meditate to help relieve those cravings. Through the process of meditation, the practitioner will learn to have a greater sense of self.

The self-awareness and mindfulness that comes through this process is part of how meditation helps an addict heal. Once you become more aware of your body and mind and what they are trying to tell you, you can be more in control so when the cravings come you have an alternative to falling back on old behavior. Very often this self-awareness will lead you to discovering the triggers that lead to these cravings. An example of this might be stress at work or at home with your spouse or something else.

Stress is among the biggest triggers for an addict that relapses. Discovering the tools available with meditation can help most anyone who puts some effort into learning how to manage that stress better. Meditation not only helps reduce stress but it also reduces and often eliminates negative emotions and significantly improves positive feelings.

Anyone that wants the benefits of meditation can begin to do so relatively easy and often without any equipment or special instructions. That said, many do benefit from working with someone who has substantial experience with meditation. This practice can be done by sitting in a comfortable chair that is located in a quiet area of your home or office and then simply focus your mind on your breathing.

It should be noted that meditation is not a cure for anything and that includes addiction. It is, however, a useful tool in managing stress and the triggers that cause cravings. Any addict knows that they need all the tools they can get in their recovery process. Cravings are often very intense and yet meditation is a powerful enough tool to help fight those intense cravings. Don’t think about it, just give it a try and see for yourself how much better you feel afterward.

Walking Meditation

Walking meditation is one form of meditation that can be helpful in our daily life. Like many other forms of meditation that uses focus, in walking meditation we use the experience of walking as our focus. It is meditation in action.

In walking meditation we become mindful of our experience while walking, like its process, and the movement of our legs (left, right, left, right); we keep our focus on that experience. There are some differences between walking meditation and sitting meditation. Obviously one of them is we keep our eyes open during walking meditation, that difference alone implies other changes in the way we do the practice. In walking meditation, we do not withdraw our attention from the outside world, we have to be aware of the things outside ourselves, such as tripping over, other people we might walk into, and many other things that we will be more aware of than when we are doing sitting, especially if we sit inside. Other factors include the wind, the sun, the rain, the sound of nature and of humans and machines.

One of the biggest differences however, is that it’s done easier. For most people, being more intensely aware of their bodies while doing walking meditation is much easier than the sitting forms and practices of sitting meditation. When the body is in motion, it is easier to be aware of it compared to when you are sitting still, the experience can be intense and you can find intense enjoyment in the practice. There several different kinds of walking meditation, but the most common is walking meditation done outdoors. For the first try, you may want to find a park or open space where you will be able to walk for twenty minutes without encountering traffic.

How to do walking meditation
After you have decided or chosen a park where you can do your walking meditation, here are some steps of how to do walking meditation:

Standing
Simply begin the walking meditation by standing. Just stand on the spot, be aware of the weight being transferred from your body through the soles of your feet into the earth. Be aware of all the subtle movements that go on in order to keep us balanced and upright. Our ability to be able to stand upright should not be taken for granted. So be aware of the constant adjustments that you’re making in order to maintain your balance.

Walking
After being able to do the first step, you can begin to walk at a fairly slow but normal walking pace, and in a normal manner. Remember that we are not changing the way we walk; we’re simply going to be aware of it. Awareness of the body As you start your first steps of walking, keep attention to the soles of your feet, be aware of the alternating patterns of contact and release; be aware of all the different sensations in your feet, everything from the contact between the toes, the feeling of the inside of your shoes, the fabric of your socks, and let your feet be relaxed as you can. The bottom line of this step is to be aware of each and every little thing that you do with your body in the process of walking, including the focus of your eyes, relaxing your eyes and not allowing yourself to be caught up in anything that’s going to past you.

Feelings
We are not talking of emotional feelings, but just the feeling of tone that you’re having. Things that feels pleasant and unpleasant, inside and outside of your body. Do not cling to them or push them away, just notice them, and allow them to drift by. Thoughts and emotions just notice your emotional state, such as are you bored? Are you content? Are you irritated? Are you feeling very happy to be doing what you’re doing? Noticing these things with no particular judgment and simply noticing them.

Balancing Inner and Outer
If you can be aware of both the inner world and the outer world in equal balance, then the mind settles at a point of stillness, and calmness and clarity. Balance your experience between the inner and the outer.

Stopping
After every step has been experienced comes to a natural halt. You’re not freezing on the spot but you allow yourself to come to a stop and just experience yourself standing. Simply standing and experiencing you, and finally bringing the meditation to a close.

Walking Meditation

We live in a high tech and high connectivity world, where anything one wants to know can be found at the touch of a button on our smartphone.  But can one really learn meditation from YouTube?

Meditation involves wisdom, tools and effective techniques, and the practice of the processes you learn, under the proper guidance of a trained and qualified teacher. Meditation is both a subtle and precise approach.  It is learning to pay attention to and understanding the various levels of ourselves – the body, the breathing, process, and the aspects of stress and so on.  It is first understanding and then clearly seeing how we create our own experience of reality.

While it may be easy and require less effort to watch a short video about meditation on YouTube, investing the time energy and effort to search for a good teacher to learn personally from them will pay you back with multiple rewards.

However you chose to learn meditation, you will find that as time progresses you will begin to enjoy the positive results it brings. Diving into the wisdom of meditation brings increased joyfulness, clarity and awareness.  It also helps you to identify and release the physical, nervous and mental symptoms of stress.

Learning about your inner self and how best to meditate can totally transform your life.

It’s an investment of your time and energy that is truly worth making.

If you would like more information about the unique meditation programs created by Vikas Malkani and offered by SoulCentre^® please contact:

Vikas Malkani / SoulCentre

Mobile: (65) 9875 2372

Email: info@soulcentre.org