Category: Meditation

How to meditate in 3 minutes or less

11/5/2020

Finding time to meditate can hold you back from beginning your practice. Maybe you try to carve out time, but doctor appointments and business trips get in the way. You can’t find a free hour to sit down.

While extended meditation has its benefits, you can also boost your mindfulness with brief breaks of a few minutes or less. Try these tips for calming your mind even on your busiest days.

Brief Meditations: How to Do It...

Focus on your breath. Pay attention to your breath as it enters and leaves your nostrils. Follow its path up and down your body. Notice how your abdomen and chest rise and fall when you inhale and exhale deeply.
Scan your body. Search for areas of tension. Massage your stiff shoulders or hands as you imagine your breath warming and healing them.
Observe your thoughts. Check out what’s on your mind without making judgements. Let your mind slow down.
Embrace your feelings. You can meditate when you’re feeling content or dealing with major stress. Remember that your emotions are temporary and you decide how to respond to any situation.
Watch closely. Lock your eyes onto a chosen object. Pick a candle with a flickering flame or a tree bough swaying in the breeze.
Chant out loud. Fill your mind with a spiritual mantra or an inspiring saying of your own. Repeat it 3 times.
Reach out and touch. Many religions use beads to count prayers and maybe even avoid falling asleep. Try wearing a bracelet or holding a charm in your palm as a trigger to bring your mind back to a beautiful and wholesome state.

Brief Meditations: When to Do It...

Adjust your commute. Look forward to red lights. Use traffic signals and stop signs as a reminder to breathe.
Take a break during meetings. You can stay up to date with your mind at office meetings the same way you check on phone calls and text messages. Ask yourself how you’re feeling while you’re looking to see if a client responded to your last message.
Intensify your workouts. Connect with your mind as you build up your body. Meditate for a few minutes on the treadmill or at the swimming pool.
Connect with your partner. Make a date with your spouse. Mediate together for a few minutes each morning or before bed.
Bond with your kids. Mindfulness exercises can be especially beneficial for children. Make your sessions fun by keeping them short and simple. Throw in some yoga poses, singing, and visualizations that will appeal to your child’s imagination.
Line up. Your daily life is probably full of long lines. Next time you’re queuing up for a blockbuster movie or rushing to mail a last-minute present at the post office, remember that meditation will help you pass the time without losing your spot.
Skip commercials. Do you enjoy watching 30 seconds of advertising before you can watch the video you clicked on? Hit the mute button, and enjoy the silence that surrounds you.
Consume consciously. Do you automatically reach for a donut or a margarita after a rough day? On the other hand, maybe you try to soothe yourself with a little retail therapy. Meditation could be a healthier and less expensive response to stress.

Let go of stress and boost your concentration with a quick meditation session. While instant weight loss products are often disappointing, you can enjoy greater peace of mind in just a few minutes a day. That’s a miracle worth celebrating.

-Demeka Tigner

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Purchase your meditation incense by clicking here...

Aside from offering meditation products and more, Healthy Living Journey also provides spiritual consulting services among other services.

So book a session with Demeka in Stone Mountain, GA and have a professional help you in discovering mental clarity. You can also contact us @ 678.701.7757.

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Enjoy A Refreshing Meditation Retreat Without Leaving Your Home

11/2/2020

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It’s nice if you can take a month off from work to move into a cedar cabin in Malibu, but you can also go on a refreshing meditation retreat without ever leaving your home. Try these suggestions to set up and enjoy a restful and enriching experience.

Steps for Preparing Your Home

Clear away clutter. Minimize distractions by putting the TV, phone and computer out of sight. This is good time to discard possessions you rarely use or store them away. Physical clutter also tends to cause mental clutter!
Set out appropriate objects. Select a few items that help to put you in the mood. You may want to arrange a small vase of flowers or serve yourself tea on a pretty tray.
Prepare to eat light. Foods that are easy to digest will let you concentrate your energy on other activities. Fill your refrigerator with yogurt and salad greens. Drink protein shakes.
Dim the lights. Soft lights will calm your mind. Light candles or use shaded table lamps.
Gather inspirational reading material. Browse online or visit your library for books that you can read during your retreat. Pick whatever is meaningful for you.
Keep track of time. When you’re new to meditating, it may help to use a device that will let you know how much time is passing without watching the clock. Put your alarm clock behind you and set it to a pleasant sound. Or sit for as long as it takes one stick of incense to burn down.
Find a cushion. You can buy an official looking cushion or use your bed pillow. Sit in a straight backed chair if you find that more comfortable.

Steps for Preparing Your Mind

Pick a good time. Make some free time on your calendar. Your best dates may be when your spouse is away on a business trip or your kids are spending the night at a friend’s house.
Slow down in advance. The weekend after a major convention could be a difficult time to switch gears. Become more deliberate and mindful in the days before your retreat so you’ll need less transition time.
Try to resolve any pressing issues. Take care of doctor visits and car repairs before you go on retreat. Put aside future plans as much as possible.
Let people know you’ll be out of touch. Write an auto reply for your email letting people know you’ll reply on whatever date your retreat is over. Ask your loved ones to avoid contacting you except for emergencies.
Focus on what you want to attain. Set a goal for your retreat. You may want to strengthen your determination to pursue a new career path. Maybe you want to draw closer to your family and friends.

During Your Meditations

Breathe deeply. Breathing correctly improves your mental functions. Take full breaths from down in your abdomen. Let the air travel in and out of your nostrils.
Straighten up. Good posture also helps you stay alert and concentrate better. Straighten your back, relax your shoulders, and hold your head erect and slightly forward.
Observe your thoughts. Watch your thoughts without making judgments. Identify any concerns or goals you want to spend more time reflecting on.

After Your Retreat

Much of the value of any retreat lies in the aftermath. Develop a practical plan of action for reaching your goals. Review your progress daily to help stay on track.

Get away from it all while you stay at home. Meditation retreats occur in your mind, so create a peaceful setting and generate positive thoughts you can take along with you when you resume your daily routine.

-Demeka Tigner

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10 Wonderful reasons to meditate

10/29/2020

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Meditation has existed for thousands of years, but it’s never been more popular than it is right now. Meditation provides many health and personal benefits. Meditation is simple, free, and can be done anywhere. It’s well worth your effort.

There are numerous reasons to include meditation in your daily life:

1. Boost your health. Regular meditation decreases inflammation, improves immune function, decreases pain, and actually adds grey matter to your brain.

2. Enhance self-control and the ability to regulate emotions. Do you currently have poor impulse control? Do you get upset easily? Meditation can help. Whether you struggle to stick with your diet or control your temper, meditation is beneficial.

3. Slow aging. Cognitive function is better preserved in those that meditate every day.

Though it hasn’t been proven conclusively, it appears likely that meditation can lengthen your lifespan.

4. Improve memory and attention. If you can’t remember where you left your car keys, regular meditation might be the answer. It can also increase your ability to concentrate. The ability to stay focused is considered a marker for success.

5. Learn to be more present. Let go of the past and the future. Meditation is all about keeping your mind in the present moment. You’ll feel a sense of relief and great peace.

You can use this skill throughout the day to enjoy your life and accomplish more. You’ll daydream and worry less. Your productivity will soar.

6. Strengthen your heart and circulatory system. Meditation lowers blood pressure and improves many cellular markers of heart health. It has even been shown to lower cholesterol levels!

Heart disease is one of the leading causes of death in the Western world. Meditation is part of the solution.

7. Lower stress and enhance your mood. Meditation is widely used in the treatment of depression and anxiety disorders. You can effectively deal with anxiety and worry with regular and consistent meditation practice.

8. Enjoy a more positive lifestyle. Many of our bad habits are ways of dealing with anxiety and other negative emotions. When these emotions occur less frequently, it’s easier to avoid bad habits.

9. Increase self-awareness. When you meditate, you’re much more aware of your body, thoughts, and feelings. By meditating regularly, you develop a constant awareness of yourself.

Negative thoughts and emotions are easier to spot and correct. You’ll become an expert on yourself.

10. Make more friends. When you meditate regularly, you’ll become more accepting of others. This is considered a natural extension of the mood regulation benefits that meditation provides. You’ll find you’re less judgmental and more open to a wider range of people.

This results in having a greater number of friends. When you accept others just the way they are, an entirely new pool of people is available to you. You might even find the partner of your dreams among this new group of folks.

Meditation doesn’t have to take up a significant portion of your day. Just a few minutes of meditation provides significant benefits. Start with just 5 minutes of meditation and increase the time as you see fit.

If meditation has always seemed a little too new age for you, reconsider. The medical establishment is notoriously conservative, and even it is embracing the benefits of meditation. Meditation provides many benefits, without the cost and danger of a pill. If you’re serious about your health or success, add a daily meditation session to your routine.

Purchase your meditation incense by clicking here...

Aside from offering meditation products and more, Healthy Living Journey also provides spiritual consulting services among other services.

So book a session with Demeka in Stone Mountain, GA and have a professional help you in discovering mental clarity. You can also contact us @ 678.701.7757.

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How to meditate

10/23/2020

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Meditation is an ancient technique that can be beneficial mentally, physically, and spiritually for you.

Its many advantages include:
‣Stress relief
‣Increased ability to relax
‣More energy
‣Increased motivation to work toward your goals
‣Better relationships
‣A heightened feeling of well-being
‣Greater self esteem
‣More confidence
‣A stronger connection with your spiritual side
And many, many more...

Meditation can even reduce stress-related conditions, like high blood pressure, and physical ailments like pain and disease.

The process of meditating is not difficult, but it does take some preparation and practice to see the most benefit from it.

1. Peaceful atmosphere. A peaceful atmosphere is essential to a positive meditation experience. Create an atmosphere that is quiet, calm, and comfortable. Turn down your lights, turn off your phone, and put on soft music. Choose music that creates a sense of calm, because music can play an important role in setting a reflecting and contemplating mood.

2. Props. The use of certain props can aid in meditating. Cushions and yoga mats, for example, will provide you a comfortable sitting area for greater peace and enjoyment during your meditation. Portable water fountains and candles can also lend well to creating a comfortable and relaxing environment.

3. Comfortable clothing. Comfort is important when it comes to meditating. Choose clothing and accessories that are loose-fitting and light on your body.

4. Rhythmic breathing. Each breath should be slow, easy, even, and deep. Inhale and exhale in this manner for at least ten breaths or three minutes.

5. Om. "Om" is the sacred syllable. Utter it silently with each inhale and audibly with each exhale. This helps you quiet your mind and release distracting thoughts.

6. Detached observation. Here, you will detach your body and mind. Observe your mind from a detached point of view without criticism or judgment. Gradually, your mind will begin to cease its activities.

7. Meditate. Meditate on anything that moves you. With the world quiet around you, and your mind quiet, you can reach new heights in your thinking during meditation while also calming yourself.

• Envision the life you want to live in every detail, including as many of the senses as possible, then feel the positive emotions that go along with it – joy, happiness, pride, gratitude, and more. Enjoy this vision as if it's happening now, not in the future.

• If you wish to inhibit pain, let your pain go and feel your body surge with perfect, pain-free health.

• Enjoy your meditation to its fullest.

Take time to meditate each day. As you practice more, it will become easier to rid your mind of distractions and let the meditating experience envelope you so you can truly enjoy its myriad benefits for your mind, body, and soul!