Meditation For Busy People MRR Ebook

Table of Contents

Introduction 6
What is meditation? …. 8
History …… 8
Meditation Categories 9
Meditation elements . 10
Meditation tools …….. 11
Meditation in the modern world .. 11
The benefits of meditation . 14
Reduces stress …….. 14
Decreases symptoms of illness .. 15
Improves heart health ……. 15
Decreases muscle tension 16
Increases metabolism ……. 16
Slows the brain aging process … 16
Improves psychological well-being …… 17
Improves concentration ….. 18
Assists addicts in recovery 19
Meditation and the mind …. 21
Left Hippocampus …. 21
Posterior Cingulate … 21
Temporo Parietal Junction (TPJ) …….. 22
Amygdala …….. 22
Putting it all together 23
Meditation and the body …. 25
How meditation affects the body 25
Putting it all together 25
Calming the mind and the body . 28
Benefits of calming the mind and body at the same time …….. 28
How to calm the mind and body . 29
Calming the mind and body separately …….. 29
Meditation in movement …. 32
What is movement meditation? .. 32
Movement meditation in practice …….. 32
Popular Asanas …….. 33
Meditation by observation . 36
What is observation meditation? 36
Benefits of observation meditation …… 36
How to practice observation meditation ……. 37
Meditation with affirmations ……. 41
What are affirmations? …… 41
Benefits of meditation with affirmations …….. 42
How to create affirmations 42
How to meditate with affirmations ……. 44
Creating a daily practice …. 47
How do I create a daily practice? …….. 47
Doing your daily practice … 48
Daily meditation for the soul …… 51
Journal meditation …. 51
Conclusion …….. 54

Sample Content Preview

Some meditative practices use both concentrative meditation and openmonitoring meditation, though. Such practices include vipassana and samatha in their meditations.

It is important to emphasize that focused meditation and open monitoring are just categories of meditation. Within both categories, there are countless meditation styles and techniques.

Meditation elements

Meditation includes a number of elements. Though these elements need not be used in every form of meditation, they tend to make meditation practices more effective and helpful, especially for beginners or busy people.

The most important element of meditation is focused attention. Without this element, it is impossible to practice meditation. Focusing your attention allows you to train your mind and escape from distractions. You can focus your attention by closing your eyes, focusing on an object, or reciting an affirmation.

Another important element of meditation is relaxed breathing. Relaxed breathing includes deep, even-paced, and intentional breathing. The purpose of this element is to take in more oxygen, reduce muscle tension, and experience the benefits of enhanced breathing.

Unless you are practicing a rigorous form of meditation, finding a quiet setting is another powerful element of meditation. Quiet settings will allow you to better escape from the distractions and focus your mind. Some experienced meditators intentionally skip this element so that they can challenge their minds and bodies.

Another optional element of meditation is a comfortable position. Whether you are walking, sitting, or laying down, you should feel comfortable in order to get the most out of your practice. You should never meditate in a position that feels painful, unsafe, or dangerous.

Finally, the last element of meditation is an open attitude. Like the focused attention element, it is impossible to meditate without an open attitude. This element will allow you to practice, challenge yourself, and grow without self-judgment and ridicule.

Meditation tools

As we have learned, there are different types of meditation. One way to distinguish these many techniques is through the use of tools.

The most popularly known meditation tool is postures or asanas. Asanas are used in both spiritual and non-spiritual meditations. They can include yoga postures, walking, or mindfully doing a task. Yoga classes, for example, use asanas as part of their meditative practices.

Another popular meditation tool is prayer beads. Prayer beads are used as tools of devotional meditation in spiritual settings such as Christianity, Gaudiya Vaishnavism, Buddhism, and Jainism. The meditator recites a mantra as each bead is counted and continues this until the entire mala or beaded chain is finished.

Meditation in the modern world

Since its conception in 150 BCE, meditation has changed drastically. Meditation was originally associated with religious thought in India and China, but it eventually spread to Eastern Asian, Middle Eastern, and European religious practices too.

Once Asian meditative practices were shared with the West, Western traditions began to use meditation for non-religious purposes. As a result, many meditators today are non-religious and practice meditation for its health benefits. Still, a large number of people meditate for religious or spiritual purposes.

Since meditation has developed greatly, there are many types of meditative practices. Most of these practices can be classified as focused meditation or open-monitoring meditation. Within these two categories are countless meditation techniques, some of which use meditative tools like asanas or beads.

No matter the meditation category or type, though, meditation is viewed as a practice to deepen your mind’s ability to focus and cause emotional stability and clarity. It incorporates elements like focused attention and an open mind for the betterment of the meditator.

THE BENEFITS OF MEDITATION

Many thinkers and scientists have been captivated by the health benefits of meditation. As a result, a number of studies and tests have been conducted to measure the impact of meditation on a person. These studies have found that meditation causes a number of benefits for both your body and mind.

Reduces stress

Today, many people experience chronic or severe stress, which is very negative to our overall well-being and health. Stress is our body’s natural response to tense or dangerous situations. When you find yourself in these situations, your body releases hormones that prepare your natural flight or fight mentality.

Stress can be a good or bad thing, depending on the length of time that stress is experienced. Stress is good in short bursts because it can motivate us to accomplish our goals or finish tasks by their assigned deadlines. Long-term stress, though, is bad for our health because it can cause physical damage to our bodies and mind.

According to a number of studies, meditation is a great way to manage stress because it activates our body’s relaxation response. This means that meditation restores the body to a calm state and undoes the effects of stress. As a result, meditation will allow you to manage your stress levels effectively and healthily.

Decreases symptoms of illness

According to the Mayo Clinic, meditation can be helpful if you are living with a medical condition. Anxiety, asthma, cancer, chronic pain, depression, heart disease, high blood pressure, IBS, sleep problems, and tension headaches are just a few of the illnesses that benefit from meditation. Some researchers believe that meditation helps illnesses because they are exacerbated by stress. If stress is reduced, the symptoms of the illness can be reduced too. Since meditation increases relaxation, it reduces the symptoms of the illness.

Improves heart health

One of the best impacts of meditation on the body is that it improves heart health. According to the American Heart Association, patients who meditated saw a decrease in the thickness of their arterial walls. In contrast, patients who did not meditate experienced no change to their arterial walls.

The thickness of your arterial walls is very important. Thick arterial walls can cause a number of negative health issues such as high blood pressure, obesity, and other heart-related illnesses. If your arterial walls get too thick, they can impact the amount of blood that pumps from the heart, causing a heart attack or stroke.

With meditation, the thickness of the arterial wall decreases, which will allow your heart to pump blood more fluidly and decrease the chances of having a stroke or heart attack.

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- Year Released/Circulated: 2020
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