How to meditate: listening for mindfulness

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Simple meditation technique

This meditation technique is very simple yet can bring great results.

Again, start by finding a nice place to meditate and sit comfortably for twenty minutes or more.

Have a few deep breaths.

Then listen.

Start listening to any noise that you can hear.

Close or far away.

Birds` songs.

Car horns.

People chatting.

Rain.

Only focus your attention on listening to what is being said right now.

Every time you catch your mind wandering in imaginative situations just stop that thread of thoughts where it is and start listening again.

Do not put a name on what you are hearing “oh that`s a bird”, “that`s my neighbor starting his car”, “that`s a plane”, etc

Just listen

No judging, no labeling, no story telling from ”the noise”.

Just be aware

Just listen

Just be mindful

Just be

You are in the moment, you are present, you are listening.

 

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Just a moment please

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Once a moment of our life is gone, it will never return.

Each moment is the most precious thing that is.

How are you living this moment?

Are you really present with it?

Are you making the most of it?

Right now this moment is all that you have.

Right now this moment is perfect as it is.

Do not waste it.

Do not miss it.

Just live it, completely, fully, happily.

The past is gone it will never come back, there is no point thinking about it.

The future is not here and will never be, there is no point thinking about it.

Today IS.

NOW IS.

THAT IS ALL THERE IS.

 

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Searching for the light

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We all have our moments of darkness, of fears, of anger, of worries.

We  are all looking for more love, for more light, for more happiness.

We  are all feeling lost, wandering this earth, wondering for meaning.

We all want to be loved, to find peace, to be free.

We are all looking for ourselves, searching for our purpose.

We are all trying to escape through work, drugs, alcohol, or busyness.

We are all walking this earth wondering who we are, why are we here.

We are all searching for the light.

We are all having this joy, this peace, this love within us.

We all have this light inside of us.

 

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What life is about

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This is a poem by David L. Weatherford who reflects the true essence of life and meditation. Enjoy 🙂

 

Have you ever watched kids on a merry-go-round,
or listened to rain slapping the ground?

 

Ever followed a butterfly’s erratic flight,
or gazed at the sun fading into the night?

You better slow down, don’t dance so fast,
time is short, the music won’t last.

Do you run through each day on the fly,
when you ask “How are you?”, do you hear the reply?

When the day is done, do you lie in your bed,
with the next hundred chores running through your head?

You better slow down, don’t dance so fast,
time is short, the music won’t last.

Ever told your child, we’ll do it tomorrow,
and in your haste, not see his sorrow?

Ever lost touch, let a friendship die,
’cause you never had time to call and say hi?

You better slow down, don’t dance so fast,
time is short, the music won’t last.

When you run so fast to get somewhere,
you miss half the fun of getting there.

When you worry and hurry through your day,
it’s like an unopened gift thrown away.

Life isn’t a race, so take it slower,
hear the music before your song is over.

 

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How to meditate: A simple visualization technique

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There are two types of meditation: one uses the mind, the other tries to let go of it.

Visualization is a meditation technique that uses the mind.

Today technique aims to train the mind to be more focused, more under control while experiencing with energy at the same time.

This simple visualization technique uses colors.

After sitting in a comfortable meditation position, we will take a few deep breaths for a couple of minutes.

Then we visualize, or imagine, or think (if we can`t “see”) of a color.

With each in-breath we imagine breathing in this color and filling every cells of our body with it.

With each out-breath we imagine this same color leaving every cells of our being bringing with it all fears, pain, and any negative emotions or problems we are having.

We can do that for 10 minutes, then for another 10 minutes we just stay in meditation without trying to do or control anything.

We can experience with any color.

you can try this simple meditation for a week, with a different color each day.

Try red- orange-yellow- green- blue- indigo- white. (The colors of the chakras).

Notice how you feel after each meditation.

Notice how different you feel with each color.

Enjoy 🙂

 

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Understanding the Mind

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UNDERSTAND YOUR MIND

The first step to understand the mind is to watch it. Pay attention to it. Notice how it works. Follow the strand of your thoughts. Try to remember what triggered your thought patterns. Why are you thinking what you are thinking now? What was your first thought, your first sentence, your first word, etc? Look at your thoughts. Watch them from a distance. Be the observer. Don`t try to understand them, just be aware of them. Look and listen to them as if you were watching a movie, the fictional movie of your imagination. Try to notice the patterns. Try to notice the repetitions. Try to notice how that mind of yours is functioning.

THE MIND AND ASSOCIATIONS

The mind works with associations. You see something that makes you think about another thing which reminds you of something else which…it is a jumping monkey. For example, you see a blue flower. You may think: this is a blue flower- it`s beautiful – I love blue- it looks like the one my mum used to have in her garden- it`s been a long time since I called her- wonder if she found the key she was looking for- that reminds me that I need to pick up my car keys at Kate`s later- then I will need to get something for dinner- a roast would be great- but it takes too long to cook- let`s have mashed potatoes instead- yes that`s good, I’ll have more time to watch my TV show…You are still looking at the flower, but you are gone with the mind. The flower is real, it is what IS NOW, but the mind is not. You left reality to follow an illusion. And this happens all the time, indeed it never stops.

Extract from 7 Illusions

 

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