A taste of mindfulness meditation

When we practice mindfulness meditation, it is important to know that we want to acknowledge whatever is arising into awareness and just let be…

So…Take a moment to congratulate yourself that you are dedicating some precious time right now for mindfulness meditation practice. May you know that this is an act of love…

Gradually bring your attention to the present moment and begin to focus on your breath, breathing normally and naturally. You can place your awareness either at the tip of your nose or upon your abdomen. If you’re focusing at the tip of the nose, feel the touch of the air as you breathe in and out… If you’re focusing on the abdomen, feel the belly expand on an inhalation and contract on an exhalation… As you breathe in, be aware that you are breathing in and as you breathe out be aware that you are breathing out… moment to moment…

Without any judgment, just watch the breath. There is nothing to figure out… there is no place to go… there is just being in the here and now, noticing the breath. Just living your life, one inhalation and one exhalation at a time. Breathing in, breathing out, watching each breath appear and disappear. Just breathing…

Now, releasing your awareness of the breath and bringing attention to the body, let yourself feel the sensations within, without any aversion or indulgence. Just acknowledging the multitude of varying sensations moment-to-moment.

If you come across areas in the body where there is tightness, allow it to soften, if possible. However, if the sensation remains and persists, then just let it be there, remaining and persisting, and observe the waves or resonating rings of sensations, just letting them flow wherever they need to go.

Try to have the mind be like a meteorologist, just watching the internal weather patterns without judgment, just being with the way things are… Sensations rise, sensations fall… watching them appear and disappear… just sensations.

Now releasing awareness of sensations and bringing attention to the mind: to thoughts and emotions. Observe the mind without any aversion or indulgence. Just acknowledging the multitude of varying mental formations moment-to-moment… Like lying on a field and watching the clouds float by… watching the mind in the same way… thoughts rise, thoughts fall, watching them appear and disappear… just thoughts.

Now releasing the awareness of the mind and bringing attention to hearing. Observe the sounds without any aversion or indulgence. Being aware of sound at its most basic, fundamental level. Because of the mind and the eardrum there is audibility. Be aware of sound at this level… just acknowledging the multitude of varying sounds internally or externally… moment-to-moment… sounds rise, sounds fall… watching them appear and disappear… just sounds.

Now coming back to the breath and feeling the whole body as you breathe in and out… feel the whole of the body rising upwards with an inhalation and falling downwards on an exhalation… Feeling the body as a whole… connected and whole…

Again congratulate yourself that you are dedicating some precious time right now for mindfulness meditation practice. May you know that this is an act of love.

Source of info: http://jailstojobs.org/html/meditation.html

Benefits of Meditation

1. Your life becomes significantly more clearer and calm

The hustle and bustle of everyday life is choking our minds of the peace we deserve! Our technology advancements shouldn’t suffocate our minds, it should allow us to achieve more peace. Meditation helps put those events in perspective for our daily tasks.

2. Your blood pressure is lowered

Science has proven it, meditation lowers the blood pressure, which in return is related to your stress levels and stress management. Much better than taking pills to lower your blood pressure!

3. People around you enjoy your company

Regular meditation leads to higher/positive energy that you are consistently tapping into. This effectively makes you very pleasant to be around, and people like that! People naturally gravitate to the people that make them feel good.

4. Your connection with God is strengthened

Spiritual awareness is strengthened with a daily meditation practice. You naturally become more aware of your surroundings, and higher awareness always leads to a deeper connection with God. The trees begin showing personalities, and the landscape takes on different meanings … all through a deeper awareness.

5. You achieve several hours of sleep in one 20 minute meditation session

Another scientific fact is that meditation is known to put you into a deeper state of rest than deep sleep. Deep sleep is associated with a delta brainwave. Deep meditation can drop you into that delta brainwave rapidly, achieving the effects in a shorter amount of time.

6. Problems that seemed very difficult suddenly have clear solutions

For every problem a solution exists. When your mind is clear and your in a state of peace, solutions appear. Being in a state of peace just naturally attracts solutions and pathways into your field of view.

7. Your productivity sky rockets because of your ability to have clear focus

If solutions to problems appear more frequently when meditating daily, then imagine what happens to your everyday tasks. Solutions to everyday life become more and more obvious. And you begin to take note of these subtle changes as your spiritual vision grows clearer and wider.

8. Your life expectancy increases

Science has shown that regular meditation will increase your life expectancy. It’s pretty obvious to see … less stress and more peace promotes healthy cells and healthy cells regenerate healthier cells. And likewise, stressed cells regenerate more stressed cells. So live longer by choosing more peace in your life.

9. You effectively reduce stress in your life

Speaking of stress, meditation has a profound effect on reducing stress in your body. Because meditation promotes peace and inner calm, stress dissolves dramatically from this meditative process. Again, science has proven it.

10. You can visualize powerfully when combined with positive affirmations and meditation

Meditation is powerful at clearing the mind and focusing on simple things … like breathing … or a flower. But, it can be used for so much more! To powerfully manifest your desires, you must get into a clear connection with the source of manifesting (God(YAHWEH)/Universe/Ethers). If your spirits are on high while you visualize then the communication channel for manifesting positive events in your life is strengthened.

While meditating I like to repeat affirmations, otherwise known as mantras, to help focus my energy into the positive. These statements can be as simple as “love” or “I am love, I am joy, I am peace”.

11. You feel fantastic throughout your day!

And finally, when you meditate on a regular basis, you just feel fantastic. Plain and simple. You feel good!

Source: https://www.facebook.com/photo.php?fbid=10150918716967312&set=o.235633763198289&type=1&theater

7 Intuitive Mind Exercises to Crank Up Your Creativity


When you create the intention to be more intuitive you automatically become more creative.

Intuition is defined as information that spontaneously appears in our awareness without any conscious effort on our part.

Both intuition and creative inspiration occur beneath the level of our conscious awareness. Intuition cannot “willed” in the mind nor can creativity. They arise spontaneously when you let go and allow your mind to search the subconscious and collective unconscious for the solutions you seek.

I say that intuition and creative inspiration arise spontaneously because both come to you outside of the rational, sequential thinking process. In other words they are not part of the logical “linear” thinking process that says, “If I do A then B is sure to follow and after that C.” Intuition comes to mind exactly as Jonas Salk, inventor of the polio vaccine describes it in this quote:

“It is always with excitement that I wake up in the morning wondering what my Intuition will toss up to me, like gifts from the sea. I work with it and rely on it. It’s my partner.” —Jonas Salk

The intuitive flash of inspiration and creative idea is thrown forth onto the shores of our consciousness whole and fully formed without the thinking mind’s involvement. This is why intuition and creative inspiration often feel like an “aha” moment.

When you decide to develop your intuition you will automatically find that you become more creative because the intuitive process also imparts creative ideas and solutions. Ideas that inspire you creatively will come to you constantly because you cannot be creative unless you are intuitive and you cannot be intuitive without also being creative. The two are intertwined.

To use your mind more creatively try these intuitive mind exercises:

Stop or go?

Here’s a simple creative exercise you can do to get a yes or no answer to a question.

Close your eyes and take a few deep relaxing breaths. When you feel calm and centered ask yourself a question in a manner so that you will have to get a yes or no answer. For example your question could be: Should I buy this house? Is it time to look for a new job? Is marrying Don a good idea?

Then picture yourself driving in your car toward an intersection where a policeman is directing traffic.

There is one car up ahead of you going through the intersection as you make your way toward it. Now ask yourself the question the way you have worded it to get a yes or no answer. As you approach the intersection notice if the police officer is waving you through the intersection or telling you to stop. That is your answer. Trust it!

Use the calendar

Do you want to choose the right time to proceed with a project or some undertaking? Close your eyes take a few relaxing breaths. When you are ready envision that you are walking into a room in your home with a large monthly calendar hanging on the wall. As you get close enough to read it notice what year and month it is on. Then notice if a particular day stands out more than any other. That is your answer. Trust it.

Use the clock

Not sure what time is best to make a phone call to someone or pay a visit somewhere? Close your eyes take a few relaxing breaths. When you are ready envision that you are walking through your house to your bedroom to look at the clock on your bedside table. When you walk in you see it. The time on the clock is the answer you seek. Trust it.

Seeking inspiration and guidance?

Would you like an animal symbol to inspire or guide you in the right direction? Close your eyes take a few relaxing breaths. When you are ready envision that you are walking through a beautiful forest. You see the trees stretched out before you and hear the crunch of leaves as you walk toward a sun filled clearing. As you enter the clearing you notice an ____________ at the edge of the clearing.

What animal did you see? Was it tame, did it come to you? Or, was it wild? Animals make wonderful symbols because each species has “traits” you can easily analyze to apply to the situation in which you are looking for an answer. To understand the meaning of the animal you can “Google” it for more information.

Open a book to a phrase

Do you need a direct answer? Close your eyes take a few relaxing breaths. When you are ready envision that you are walking through a large library. You walk past shelf after shelf of books. Finally you come to a shelf and one particular book that you are drawn to. You pluck it from the shelf and open up. On the page is a word or phrase. This is the answer you’ve been looking for. Trust it.

Complete this sentence

Complete this sentence…if money were of no concern I’d do… Or if I wasn’t afraid of upsetting so and so I’d do… Or, if I knew I couldn’t fail I’d undertake…….

Don’t think about it – just answer the questions. When you remove the “shoulds” meaning “what you think you should do or what is possible” your answers will come straight from you’re the heart of your intuition and guide you to what you truly wish for and want to do in your life. Removing the “shoulds” opens the door to your creativity.

Wondering who to partner with in your life?

Are you unsure about who to work with on a new venture, or what job to take, or who to trust with something? Close your eyes take a few relaxing breaths. When you are ready envision that you are walking up the stairs toward the entrance of a house or building. You have an important meeting at this location with a person or the people that will become important in your life. You ring the bell or use the knocker.

The door opens. Who is standing there? You are shown inside – who is there? The person answering the door and the people inside at this meeting are the ones you belong with. This is the answer. Trust it.

Use these exercises to stimulate your mind to think more creatively. The more often you use them the more you will become a consistent “idea machine” generating creative ideas spontaneously day after day.

Angela’s Bio:

Angela Artemis, an intuition coach, is on a mission to teach readers around the world to “speak intuition” so that they unlock all the brilliant potential that resides within. She blogs at www.PoweredbyIntuition.com and is an Amazon best-selling author. Readers are welcomed to download free bonus materials here.

Spiritual Evolution: Three Steps to Raising Consciousness from the Mental to the Spiritual

by Teri Goetz

Defining consciousness can be pretty elusive. However, I commonly define consciousness as who we think we are – given all the experiences, thoughts, and observations we have acquired until now. How else could we explain our awareness but with a frame of reference, namely, what we have been exposed to.  Consciousness is the awareness of self by the mind.  It is also the awareness of the world as we know it, and includes the idea of intuition.

All of this is subjective, of course. Meaning, we interpret what we see through our experiences, thoughts and observations. These are the lenses through which we decide whether or not to pay attention to something, whether something is “good” or “bad”, “safe” or “dangerous”. These are tools of the brain that evolution has given us to keep us alive.  We learn quickly to sort and categorize experiences in order to make sense of them. As we get older, we have more and more experience, have been exposed to more, and therefore, our consciousness is expanded.

But what does that mean?

These experiences have also brought a fair amount of baggage along with them. For example we often make assumptions that because something happened in the past, it will happen again. This helps if we are in the wild and assessing a potential predator or threat. However, this instinct-based skill hinders our ability to see the world in a more positive, beautiful and unlimited way: the way of spirit.

I believe there are three components to raising consciousness from a mental level to the level of spirit. In order of magnitude, they are: awareness, understanding and knowing – and I do not mean just by the brain. The brain is the tool (the lens and filter) to make sense of it all, to describe it to our world.

However, there is an inner knowing which is the divine that defies the brain’s ability to explain.  That is where real knowing resides…knowing we are the divine source of all the awareness and understandingKnowing we are the source of all. And when we get there, it’s like lying on the most comfortable bed, with the finest linens and the most heavenly pillows after a very long journey. We simply sink into the release and knowing that we are spirit.

In a somewhat mechanistic view of consciousness, I feel we must find a place for spirit to participate in consciousness-raising, and it is through these three components that we can do this.  The first two, awareness and understanding, are the building blocks to knowing, which first comes through higher and more evolved experience, and then from deep inside our truest selves.

The more we expose ourselves to things that will help us to grow in awareness, the wider our breadth and reach of information and understanding to draw on. For example, becoming cognizant that our thoughts create the way we feel, and the way we feel makes us act a certain way, is a highly conscious awareness. Applying that awareness creates an understanding of why we behave in a particular way.

Therefore, changing the way we think changes the way we feel, and therefore, our behavior. Our lives can change, simply by understanding the fact that once we are aware of our thoughts, we can use our consciousness to reframe them to live in a more successful and fulfilled way.

As we become more versed in moving our awareness into a less limited, more spirit based understanding, we move into knowing.  At first, knowing comes from being tuned in to (or conscious of) the first two building blocks.  As we become more adept at these skills, they feel like second nature. They are acted on without consciously focusing on them. THAT is part of knowing.

Taking it further, we learn that our intuition, our “divine knowing,” has something to say! When we get quiet and less trapped in the noise of our minds, for example in meditation, spirit gives us a deeper grasp of life beyond the mind. The more we tap into spirit, the more we find mastery over the mind, and therefore, expand our consciousness to include the divine.
Spend 15 minutes a day, repeating and meditating on the following affirmation. Feel free to journal about it, as well, for a higher consciousness understanding. By really contemplating the nature of spirit through awareness, learning and knowing, we begin to see how it permeates our lives in every way, that we are the creator of the thought, the emotion, the action. We are source and substance. And lie down in the comfort of that knowing.

“I elevate my thoughts to become aware of all experience as spirit. I learn I am the source (creator) of substance (thoughts). I know spirit is both the creator of the thought, and the substance that flows from the thought, the action. I know I am spirit.”