Overview of Basic Meditation Methods Breath Posture Mindfulness

Overview of Basic Meditation Methods, Breath, Posture, Mindfulness, Time, Expectation, & Purpose.

Recommendations: Turn OFF phone & other electronic devices Avoid Food or Caffeine & Other Stimulants within 30 -45 minutes prior to meditation. 5 Minutes is better than no minutes 20 minutes for beginners Find a special space for meditation in the home.

Religion/Spiritual Beliefs Non-Specific Anyone NO MATTER what religion or spiritual background can meditate Spirituality is Personal and Religious Precepts May Evolve Through Meditation

Popular Postures Lying down In bed in the morning On the floor in “Supine position” Legs up the wall (circulation improvement) Sitting Straight Up Against In the wall Lotus In a chair

Basic Meditation Method: Find Stillness Straight Back Sitting Up to Stay Alert (if prone to falling asleep) Eyes Partially or Completely Closed Natural Breathing Releasing Thoughts (Stop Thinking) Then Turn Attention to Sensation Of Gentle Breathing (the object of meditation)

Exclude Thought: Focus on Breath Focus on Mantra Focus on Sensation of Breath If other thoughts arise, return to mindfulness of the breath, resist the temptation to follow them and bring attention back to breath and the moment.

Best Times To Meditate When Focus Needs Re-direction Whenever in a heightened emotional state Before sleep such as high stress to calm Relieve Insomnia Process the events of the day Empty the mind from ruminative thought First thing in the morning Bridging the subconscious dream state with the conscious awakening. Sets the day Fresh start Daily Affirmations; Vision/Goals

Purposeful Presence (Enlightenment) Lower Blood Pressure Lower Stress Calm Mind Inner Awareness Practice Controlled Calm & Lessen Erratic Emotional States of Consciousness

Transcendental Meditation

Transcend? ? Transcendental Defined: In this case it means “to go beyond” of the thinking process.

TM Meditation Level of breathing comes down twice as much as does during the over night’s sleep. Happens Most within 10 minutes, not over 8 hours. Notable Difference from Sleep n TM: Oxygenated blood doesn’t change despite lower levels of breathing. (due to dramatically lowered activity in the body)

TM Meditation ANYONE can do it! Even kids as early as 10 years old (who often take to meditation like ducks to water!) Cumulative benefits: Effect over days to begin noticing Less Stress Better Energy Better Coping Ability Better Sleep More Calm/Relaxation

TM Meditation Benefits of TM resolve the left over residue of stress than does not resolve itself during sleep. Key for someone who does not get regular restful sufficient sleep!

TM Meditation Posture On unimportant the Metro In between Work (replace a smoke break in a small room) In a park at lunch Sitting in car on the way to or back from work

TM Meditation Experiences Professional Physician: Under enormous stress Skeptical & Irritable Disposition Innocence is the essence of TM, and presents through practice: resolves attitudes of negativity though life experience or skepticism. Result: Spouse and Children reported to physician after TM experience, this is the first time he has been “bearable” to live with.

TM Meditation- Research Hundreds $1 B of Studies Conducted on TM is spent annually on blood pressure in the US. National Institute of Health (NIH) Spent $24 M in research in ne year to study the effectiveness in lowering blood pressure Study Concluding by the American Heart Association proves profound effectiveness.

TM Meditation for ALL Should be available to the public for health and not kept in homes of the few “enlightened”. Should be a part of our every day Life Tool Kit. Should be practiced daily Should be taught in medical centers and beyond.

Let’s Practice! Body Scan & Self Love & Gratitude Mindful Breathing Empty Thoughts Practice Refraining from Following Thoughts Practicing Total Presence (Avoiding focus on Future/Past) Slowly Return to Consciousness

Thank You! Any Questions? Shelley B. Tidmore, CHHC Prana Living 1400 Key Blvd, First Floor Arlington, VA 22209 P: (205)522 -3694 E: Shelley@Try. Pana. com www. Try. Prana. com