The Power of Meditation For Mind, Body and Soul

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Table of Contents
Disclaimer .............................................................................................................. 2
Meditation ............................................................................................................. 5
Reaching a Meditative State ............................................................................... 5
Benefits and Advantages of Meditation .............................................................. 6
Meditation for Beginners ....................................................................................... 7
Never allow your thoughts to control you .......................................................... 8
Meditate on gratitude ........................................................................................ 8
Think of your difficulties as blessings .................................................................. 8
Health Benefits of Meditation.............................................................................. 10
Meditation Activates Disease-Fighting Genes ................................................... 10
Meditation Slows Down the Aging Process ....................................................... 11
Meditation Leads to Decreased Sensitivity to Pain ........................................... 12
Meditation Effects on the Mind and Body ........................................................... 13
Reduced Risk of Heart Attack and Stroke .......................................................... 13
Increased Levels of Creativity ........................................................................... 14
Larger Amounts of Gray Matter ........................................................................ 14
Boosts the Immune System .............................................................................. 15
Meditation for Anxiety ......................................................................................... 16
Mindfulness Meditation ................................................................................... 16
Zen Meditation ................................................................................................. 17
Mantra-Based Meditation ................................................................................ 17
Meditation for Depression ................................................................................... 19

Transcendental Meditation............................................................................... 19
Visual Imagery Meditation ................................................................................ 20
Meditation For Better Sleep ................................................................................ 22
Why Not Meditate At Bedtime?........................................................................ 22
The Benefits of Meditation Music at Bedtime................................................... 23
Meditation - Eyes Open or Closed? ...................................................................... 24
Keeping Your Eyes Open ................................................................................... 24
Keeping Your Eyes Closed ................................................................................. 25
Types of Meditation ............................................................................................. 26
Focused Meditation .......................................................................................... 27
Movement Meditation ..................................................................................... 28
Mantra Meditation ........................................................................................... 28
Yoga and Meditation............................................................................................ 29
The Differences between Yoga and Meditation ................................................ 29
The Similarities between Yoga and Meditation ................................................. 30
Moving into Meditation from Yoga ................................................................... 31
Additional Resources ........................................................................................... 32
Meditation
Meditation refers to many different kinds of techniques which include relaxation

response, Buddhist meditation, mindfulness meditation and mantra meditation.
Long ago, these techniques were used mainly as part of cultural or spiritual rituals
and in religious settings. However today, meditation practices are gaining a great
deal of popularity in the field of health and wellness.
Meditation is being practiced by many people for varied reasons. Some people
practice meditation in order to achieve a relaxed state of physical being. Others do
it to achieve psychological balance, to improve their skills in coping with a specific
disease or purely for enhancement of one’s holistic well-being and health.
These goals will be achieved as the person learns to be mindful of their own
emotions, thoughts and physical sensations while they try to observe all these in a
nonjudgmental manner during meditation. During meditation, an individual will
not only use a specific posture but also needs to learn to deal with and quietly
ignore any distractions while trying to focus attention.
When they have learned the art of meditation they will eventually see how they
are changing the way they relate to their own thoughts and feelings. This is when
meditation becomes a hugely helpful alternative and complementary therapy for
people who have been afflicted with certain illnesses.
Reaching a Meditative State
When a person reaches the meditative state, their body will slowly switch to a
resting and relaxing state. These are referred to as the alpha and theta states,
respectively. When the body is in its alpha and theta states the rhythm of the
human brain will slow down making it more capable of releasing those natural
painkillers known as endorphins.
Studies reveal that when a person meditates he will have lower metabolism, slower
heart rate, slowed breathing and lowered blood pressure. Experts claim that
meditation has the power to elicit these relaxation responses that are innate in
every human being.
Once this kind of response has been elicited, the body will find it easier to
counteract the devastating effects of stress on several vital organs of the body.
Benefits and Advantages of Meditation
The benefits of meditation are now being experienced by many people everywhere
in the world. Meditation can be practiced by almost anyone regardless of age, race
and gender. An individual may practice meditation right in the safety of his own
home or in any location conducive to meditation. It can be done alone or with a
group.
Meditation is now commonly used to help people who are afflicted with stress and
anxiety. Studies have shown that meditation not only diffuses the effects of stress
but it also helps individuals rejuvenate their mind and body. Stress reduction and
enhanced clarity are just some of the many benefits that one can gain from
meditation that makes it a very effective complement to any conventional method
of treatment.
Before undertaking any form of meditation technique, make sure to educate

yourself first about the common terms being used so you can learn faster and
better benefit from the techniques taught.
Keep in mind that meditation is never a substitute for your main treatment but will
most likely be effective when used as a complementary treatment. For example,
afflictions such as arthritis pain may not disappear when you rely solely on
meditation. However, it is through meditation that you can learn how to cope
better with pain.
Meditation for Beginners
Some people think that meditation is just something that alternative people do,
usually because they don’t understand what it is they are trying to achieve. What
they may not realize is how effective the act of chanting certain phrases can be for
people wanting to achieve a relaxed and focused state.
In a world where we are bombarded with too much, too fast, our mind never stops
spinning and meditation provides a means to quiet the external noise and
demands.
In the quiet, inner mind a person can find peace and healing. This is why meditation
has been proven extremely beneficial for people who are suffering with stress and
depression. You may wonder how the mere act of sitting in a quiet place and
chanting some phrases can be helpful, but the fact is that meditation trains the
mind to relax.
Here are a few helpful tips on how you can use meditation for your health and
healing.
Never allow your thoughts to control you
Meditation allows you to stand back from your own thoughts, so as to be able to
see patterns. Eventually, you will then be able to train yourself to be aware when
your negative unconscious thoughts start taking over. It is through meditation that
you will realize that thoughts are merely mental events that should not have the
power to control you.
Some people have issues in life that seem too difficult for them to let go, but with
the help of mindfulness meditation an individual will learn how to deal with these
issues and their particular mental events in a positive and productive manner.
Meditate on gratitude
This may seem especially out of place if you are an individual feeling like the world
is against you and nothing is going right. However, being grateful for all the things
that are happening around you is one of the best ways to start your meditation
because it allows you to gain a positive perspective and helps you to see the silver
lining.
Think of your difficulties as blessings
There is no doubt that this is difficult to do for many people, but if you refuse to do
this you will never be able to gently purge your mind of all the negative thoughts
that threaten to overwhelm you. Think of your difficulties as blessings and you will
find it easier to gain control of your thoughts instead of your thoughts controlling
you.
Don’t expect to get it right the first time
Meditation definitely takes several sessions for you to be able to actually reap its
benefits. Some people have to go through 10 or 15 sessions before they start
experiencing that longed-for relaxed state of mind.
You may choose to listen to a meditation audio CD to make it easier for you to set
the atmosphere to the right ambiance, and to help yourself concentrate and
achieve the kind of relaxation that those who meditate regularly experience.
Learn to breathe properly
In order to obtain calmness while meditating, you need to learn to breathe

properly. Once you have learned how to breathe deeply in the correct manner, you
will find it easier to clear your mind which is essential for the success of meditation.
If you are battling with stress and anxiety in your life, it would be good to start your
meditation by focusing on the way you breathe. Sit in an upright posture then take
notice of each inhale and exhale cycle that you do.
When you focus solely on your action of breathing you will set your relaxation
triggers and processes in motion.
However, keep in mind that you should not force your mind to focus or you will be
causing further stress to yourself. Just gently allow your mind to focus on your
breathing and if you find your mind starting to wander then slowly bring your
attention back to your breathing.
Meditation can definitely do wonders to your health and wellness. Utilize the above
tips to get started so you will be able to take your meditation practice to the next
level.
Health Benefits of Meditation
Meditation helps people ward off not only mental stresses but also other types of
dis-ease too. This statement is not just the opinion of alternative therapists but a
claim that has been proven by scientific studies. There are actually many different
ways meditation can help improve your overall health.
Meditation Activates Disease-Fighting Genes
A group of researchers discovered that those who are regular practitioners of yoga
and meditation were found to have more active disease-fighting genes compared
to those people who never practice any form of relaxation exercise.
This study revealed that meditation enables the genes which are responsible for
fighting against rheumatoid arthritis, infertility, high blood pressure and other
forms of chronic pain to switch on and become more active. This “switching-on” of
genes is believed to be induced by the relaxation effects of meditation.
Experts said that this ability of meditation to turn on the disease-fighting genes can
be just as powerful and effective as prescription drugs but without any adverse side
effects.
The study also unveiled the interesting fact that the genes can easily switch on and
off in response to an individual’s environment, behavior and mood. During the first
part of the study these findings were not evident in the control group, so they were
later advised to incorporate meditation in their daily routine.
After a period of two months, they too experienced significant changes in their
body. Scientists found that their genes, which are responsible for fighting against
cancer, inflammation and the genes that kill diseased cells, became switched on.
Meditation Slows Down the Aging Process
Yet another study showed that people who spend 12 minutes meditating every day
for a straight eight weeks were found to have increased levels of telomerase
activity. The increase was as much as 43%.
Telomerase is an enzyme that helps in repairing, strengthening and rebuilding

telomeres which are a constituent of DNA. The telomeres must be prevented from
becoming shorter or they will become less effective at protecting each
chromosome.
 An absence of telomerase leads to cells becoming decrepit, or aged.
 An increase in telomerase activity would translate to better health and
longevity as stress-induced aging is being slowed down through meditation.
The said study showed that meditation promotes positive psychological changes
that bring telomerase activity to its highest levels.
An improvement in a person’s psychological well-being has also been linked to

better functioning immune cells. These changes can greatly influence many aspects
of one’s physiological activity paving the way for reduced risks of many age-related
diseases. This helps in understanding how meditation can increase longevity as well
as vitality.
Meditation Leads to Decreased Sensitivity to Pain
While practicing Zen Meditation, the participants of the study reported having
decreased levels of pain intensity, an experience that was not present among the
control group who did not meditate. Experts said that this analgesic effect
experienced by Zen meditation practitioners occurs due to an improvement in
cortical thickness of the brain specifically in the affective or pain-related regions.
Several studies reveal that these changes in the brain are usually present among
people who have been long-term practitioners of meditation.
Meditation has always been considered a safe alternative to so many other

treatments. So why not sit down and clear your mind right now for better health
and wellness.
Meditation Effects on the Mind and Body
A lot of people think that meditation is only about stopping negative thoughts and
getting rid of unwanted emotions. Meditation is certainly much more than that.
Meditation techniques allow people to see their individual thoughts clearly,
without making judgments, in order to achieve a more relaxed and focused mind.
It may seem a paradox to some, but this relaxed state can allow and invoke
increased clarity and focus in judgment and thinking.
Here are a few positive ways meditation affects your mind and body.
Reduced Risk of Heart Attack and Stroke
Studies show that meditation leads to an increase of activity in the parasympathetic

nervous system. This is the part of the body that regulates the process of “rest-and-
digest” which is the flipside of the body’s adrenalin-fuelled fight or flight response.
An increase in the activity of the parasympathetic nervous system will reflexively

allow the lungs to make deeper breaths thereby leading to slower heart beats
which will also result in more relaxed blood vessels.
Research reveals that regular practice of meditation can lower one’s blood pressure
by as much as 4 points. This is good news indeed to people who are at risk of heart
disease.
A study published in the journal titled Circulation showed that people who chose
to take up a class on Transcendental Meditation at the start of the study were found
after five years to have 48% reduced risk of stroke and heart attack.
This result was not evident among study participants who only decided to take up
health education classes.
Increased Levels of Creativity
People who participated in open-monitoring meditation showed an improvement

in their levels of creativity as they performed better at formulating new ideas
relative to the tasks given to them. This finding was based on a study conducted in
April 2012 and was published in Frontiers in Cognition.
Larger Amounts of Gray Matter
Research conducted at UCLA unveiled another interesting finding about meditation

and its ability to help increase the amount of gray matter found in the frontal areas
of the brain and the hippocampus. A three-dimensional, high-resolution MRI was
used to make measurements and compare the brains of control subjects and those
who practiced meditation. They discovered that meditators have larger cerebral
measurements as well as increased gray matter in specific areas of the brain.
Experts believe that this could be the reason behind why regular practitioners of
meditation have an outstanding ability to control their emotions and respond
positively to whatever situation comes their way.
Boosts the Immune System
There have also been studies conducted with regard to the effects of meditation
on a person’s immune system. In one study, some volunteers were given flu shots
and were asked to meditate for eight weeks while the second group of study
participants only had flu shots and did not meditate. The results of the study were
published in Psychosomatic Medicine and showed that the group who meditated
was found to have produced higher levels of antibodies compared to people who
did not meditate.
These are just few of the many benefits backed up by research and study papers
that one can get out of regular meditation. These benefits have been measured
and proven amongst numerous groups of people. There are also other benefits too!
There is no expensive equipment to buy to get started. Even if you have not tried
it, there is a wealth of instruction readily available.
Meditation for Anxiety
The number of people claiming to have experienced relief from anxiety by

practicing meditation continues to increase each day. Meditation was often only
practiced for religious purposes but today it is also a successful adjunct for treating
people with anxiety disorders.
The following examples show how meditation can help provide relief for those who
are afflicted with disorders that are compounded by distracting thoughts.
Mindfulness Meditation
A psychiatrist at the Center for Anxiety and Traumatic Stress Disorders, Dr.
Elizabeth Hoge, has stated that mindfulness meditation can be a very helpful tool
for treating people who are afflicted with anxiety. This is because anxiety makes it
very difficult for sufferers to deal with a load of negative thoughts that are
oftentimes very dominant and powerful.
It can become very difficult to identify the difference between problem-solving and
worrying with all those negative distracting thoughts running around in the mind.
However, with mindfulness meditation a person can be trained to recognize these
unproductive worries, move past their anxiety and focus on problems for which
there is a solution.
Negative events may still creep into a person’s mind, but mastering the art of
meditation will enable them to recognize the emergence of such thoughts. The
realization that they have been in this state of mind before will help them (once
they are in a mindful state) to defocus from those negative thoughts and turn their
mind to something more positive.
Practicing mindfulness meditation will help a person to be aware that these are
merely thoughts or temporary sensations and definitely not a permanent part of
their core being. This will make it easier for them to control their anxiety and also
the way they respond to these negative impulses.
Zen Meditation
This is the type of meditation that helps a person improve their posture and manner
of breathing. Practitioners of Zen meditation will usually sit in a Buddha-like
position that not only promotes relaxation but also allows an individual to welcome
good feelings and thoughts.
This is partly why regular practice of this type of meditation will make it easier for
anxiety sufferers to achieve relaxation and calmness. Different breathing
techniques are known for being beneficial for finding anxiety relief.
Those who practice Zen meditation on a regular basis were found to have improved
their mind to limit the influence of all distracting thoughts. This finding was
revealed after researchers conducted a brain scan on people who had practiced
Zen meditation.
Mantra-Based Meditation
Mantra-based meditation received wide acceptance from many parts of the

Western world when it was made known to the public in the 1960’s that the Beatles
actively engaged in this form of meditation. It involves repeating the same kind of
word or phrase all throughout the meditation session.
It is believed that when a person repeats a mantra it allows them to gain distance
from their own negative thoughts and hence relieve their anxiety. As they keep on
repeating the mantra they will become better not only at pacifying their emotions
but also in observing the occurrence of those negative thoughts and preventing
them from gaining control over their own life.
Anxiety is often caused by thoughts and emotions that were suppressed and
ignored in a person’s past. This is when meditation becomes beneficial, as it helps
to create a quiet space that will give way for these suppressed emotions and
thoughts to come to the surface. This then allows the person to learn to release
their anxious feelings both past and present.
Meditation for Depression
Depression is a condition that can be truly devastating regardless of how severe or

mild the level of depression is. One bright light is that more and more studies are
being done in order to shed light on how meditation can be used as an invaluable
tool for helping people in dealing with their bouts of depression.
The following are some examples of the most commonly used meditation
techniques and how these can help people with this very real problem.
Transcendental Meditation
A group of researchers randomly divided study participants into two groups. One
group was asked to undergo a health education program while the second group
was asked to engage in Transcendental Meditation sessions.
After a period of nine months to one year, all the participants in each group were
assessed by using a standard test for depression called the CES-D (Center for
Epidemiological Studies-Depression) inventory.
Clinical reductions of depressive symptoms of as much as 48% were seen among

study participants who engaged in Transcendental Meditation sessions. These
results were not evident among individuals who only took part in the health
education program.
Researchers say that these results are encouraging and should inspire other experts
to conduct more studies that will test the efficacy of Transcendental Meditation in
helping patients with clinical depression.
A report from the National Institutes of Health revealed that people who practice
mindfulness meditation were found to have as much as 20% improvement in their
depression symptoms compared to people who did not practice any forms of
meditation. This report was taken from the study which was led by Dr. Madhav
Goyal at the John Hopkins University in Baltimore. Dr. Goyal further revealed that
these improvements in the symptoms of depression were similar to the results
experienced by people who were asked to take antidepressants.
There are also separate studies which showed that mindfulness meditation can
significantly reduce one’s risk of relapse particularly in people who were found to
have repeated bouts of depression. Experts believe that meditation can be
beneficial for people who are suffering from situational depression, the kind of
depression that is caused by external events.
Meditation has similarly proven to benefit people whose depression is deemed

organic or caused by chemical imbalances in their brain.
Visual Imagery Meditation
This is the type of meditation that allows an individual to visualize himself in

situations that are positive. Visualizing positive situations can help a person change
his unconscious thinking to make him more capable of responding in a more
positive manner.
Regular practitioners of visual imagery meditation develop a positive attitude

towards any situation that they face on a day to day basis. Even if your depression
is not caused by lack of self-esteem, visual imagery meditation will still prove to be
very helpful.
However, this process of visualization cannot be done successfully without first

meditating for relaxation. It is necessary to always start off by putting yourself into
a relaxed mode. Some people prefer to engage in this kind of meditation while
closing their eyes as they lie down. Initially it may be easier to do this with the help
of someone who will talk you through the process.
Perform this visualization imagery for at least 20 minutes and make sure that you
do it on a regular basis in order to reap the benefits.
In cases of severe depression, meditation may not be the most appropriate

solution. This is because meditation can be a challenging experience and those with
extreme levels of depression may have very few inner resources for them to fall
back on.
If they fail to achieve the expected benefits of meditation during their first few
attempts they might label these experiences as failures that may worsen their
feelings of depression.
Meditation For Better Sleep
Interestingly enough, the majority of meditation experts do not recommend

meditating right before bedtime. Even though meditating can relax the body,
facilitate healing and calm, it is meant to leave you feeling vibrant and more awake
afterwards. This is why, ideally, meditation is recommended to be done first thing
in the morning, before breakfast, in order to set a positive tone for the rest of the
day.
Some people find it beneficial to meditate during the day for a few minutes if they
start to feel overwhelmed or stressed. Others have incorporated it during their
lunch hour. Still others find it a beneficial transition from their work day once they
are home. They find it useful for releasing all of the pent up energy from the day
and helpful to ensure a restful and relaxed evening.
Why Not Meditate At Bedtime?
It is recommended that if you choose to meditate in the evening, give yourself at

least an hour between finishing your meditation and going to bed. Otherwise, you
can inadvertently train your body to fall asleep and associate sleep relaxation with
meditation, as opposed to meditation relaxation.
Obviously, this could make meditating during the day less beneficial, and you may
end up dozing off during your lunch hour and feeling less than rested.
Some people who have been meditating for a long time describe a vibration
throughout their body as they are coming out of their meditative state and trying
to fall asleep. This can be disorientating and confusing. Experts state that if you
have been moving from one level of awareness into another, the normal patterns
involved in falling asleep may become disrupted.
This is why meditating in the early morning or afternoon, followed by copious

amounts of daily activity are beneficial in order to honor your natural patterns of
consciousness, along with your wake/sleep cycle.
The Benefits of Meditation Music at Bedtime
If you are used to meditating to some kind of meditation music, mainly

instrumental or consisting of nature sounds, playing the same music at bedtime can
help you quiet your mind. Just as listening to the music during meditation helps you
focus on your breathing and find your inner stillness, replaying it before bed will
help you revisit that nurturing place.
Think of Pavlov’s dogs and how they would salivate when the bell would ring; your
body and mind associates the soothing meditation melodies with a peaceful place,
exactly where you want your mind to be when drifting off to sleep.
Some people have trained themselves to the same piece of music so well, that if
they hear it elsewhere, they are instantly transported to that place of serenity.
Being able to relinquish the worries of the day and transcend into your own relaxed
state is truly a gift. If you have mastered this meditation feat, be proud of yourself!
Being able to rely on yourself to get to that place is wonderful and beneficial in so
many ways. If we could all connect within that well, think of how much more
peaceful our world might be. If you can help your kids, your spouse or friends attain
this skill, they will surely thank you one day. Maybe it starts with giving them a copy
of your magic meditation music!
Meditation - Eyes Open or Closed?
Meditation, although making its way into many countries in the world, still has
many questions surrounding it. Its multiple benefits for the mind and body have
been widely recognized by experts in many different fields.
Despite its prevalence, many people are still uncertain which works best. Should
you have your eyes open or your eyes closed eyes during meditation? Here are
some of the reasons for trying each way to meditate.
Keeping Your Eyes Open
 The act of meditating with the eyes open has a historical reason behind it.
Long ago, meditation was practiced only by people from certain religious
groups in monasteries which were usually dark places. With the environment
being so dark, it was too easy for a monk or nun to fall asleep. Keeping their
eyes open while meditating helped keep them from becoming drowsy.
 Another reason some people are taught to open their eyes while meditating
is because it trains them to become more mindful of their breathing. This is
the kind of mindfulness that they want to maintain all throughout the day.
Some people say that meditating while the eyes are open allows them to
remain more present and also prevents them from dozing off.
 The object is to keep your gaze soft or unfocused and low, looking toward
the ground about 6 feet, or 2 meters, ahead of you. That way you can still
concentrate on your breathing. This is what others refer to as the “lion’s
meditation” in which an individual is in a deep state of relaxation but is not
totally shutting off their focus on their external world. With their eyes half
open or half closed they remain sufficiently alert.
 With your eyes softly gazing on your surroundings you are mastering your
ability to ignore distractions which will also make it easier for you to stay
focused on your daily tasks.
Keeping Your Eyes Closed
 An individual who is constantly exposed to too much stress will usually find
themselves being bombarded by a host of negative or unwanted thoughts.
In this state it may be too challenging to ignore the visual distractions beyond
the body.
 Meditating with the eyes closed will help a person turn off one channel of
their thoughts to allow them to focus more on their breathing and their inner
world.
 If you choose to meditate with your eyes closed make sure not to do it right
after eating or you will find it too easy to fall asleep.
 Some people say that meditating with their eyes closed will make it harder
for people to train themselves not to get easily distracted when in the midst
of their busy day as opposed to opening one’s eyes during meditation.
 Others also say that closed eye meditation will only increase their tendencies
to hallucinate, daydream, space out and drift into the world of imagination.
One of the main advantages of meditation is that it gives people the chance to take
apart the huge amount of information that is constantly bombarding their minds.
It allows them to digest information, release that which is deemed unimportant
and provide the brain more space for welcoming positive thoughts that contribute
to better productivity and optimal health.
The answer to the question is, there is no wrong way!
Whether you choose to meditate with open eyes or closed eyes, use whatever
works for you. You may start by trying both methods to see which gives you better
chances of reaping the benefits of meditation.
Types of Meditation
There are different types of meditation. Many people are practicing meditation
these days to quiet their mind, to be able to reflect and experience a state of
calmness and relaxation that is otherwise difficult to achieve in this hectic modern
world. Some people choose a type of meditation depending on convenience while
others indulge in the ones that bring them closer to achieving their specific goals
for doing that particular practice.
Below are some examples of the types of meditation that people utilize to improve
their well-being.
This is the most popular type of meditation which allows people to be aware of the
things that are happening around them. It is a kind of meditation that allows one’s
stream of consciousness to flow from one object or thought to another.
In other words, mindfulness meditation does not necessitate one to focus on one
object or thought. This is the reason why mindfulness meditation has become the
most commonly used meditation. It allows a person to be aware of the sounds of
the busy street or the noise of people around him without being too focused, or
distracted by it. The ability to be aware of your surroundings without feeling all
stressed out by these things is one of the reasons why many people love
mindfulness meditation.
Focused Meditation
Focused Meditation is also referred to by some people as Attention Meditation

Technique. Although this meditation technique requires one to focus on one thing
and exclude any other thoughts from their mind, it does not force the meditator to
try too hard.
If you do this focused meditation technique, you will find that you cannot stay
focused on one object all throughout the session. If your thoughts start to wander
the aim is to gently and calmly bring your thoughts back to your object of focus.
While your thoughts are anchored on the present moment, you will be able to free
yourself from your anxious thoughts of the past and the future.
Movement Meditation
This type of meditation technique allows an individual to perform several gentle

and repetitive flowing movements. Instead of focusing on a certain thought or
object, movement meditation brings your focus to each movement you make. This
is when you become mindful of the motion of your muscles and your contact with
external surfaces. The more you practice this type of meditation the more that you
become aware of the movement of energy within your body and the way it
responds to a stimulus such as music.
Mantra Meditation
A mantra may consist of a word or phrase that is being chanted out loud or silently
repeated as the focus of meditation. It is a Sanskrit word in which “man” means
mind and “tra” means instrument. In other words, your chosen mantra will become
an instrument of your mind.
The repetition of the mantra will lead to the creation of a mental vibration that
allows an individual to enter a deep state of meditation. When thoughts interrupt
between your mantras, just return your focus to the mantra, continue to
experience the internal sound produced by it and believe that this is a natural part
of meditational process.
Regular practice of meditation will bring about immense benefits. It lets you
experience each present moment as your mind gains freedom from anxieties and
other negative thoughts. In turn, you become more capable of making conscious
choices instead of falling into the trap of having habitual negative reactions to both
real and imagined triggers.
Yoga and Meditation
People practice yoga and meditation for varied reasons but most often those
reasons are health-related. For people who are not regular practitioners of yoga or
meditation these two terms are often used interchangeably.
Although experts say that these two practices are very much interrelated, they are
not exactly the same. To fully understand the link between these two therapies it
is necessary to learn of their differences as well as their similarities.
The Differences between Yoga and Meditation
 Meditation
Meditation is one of the principles of yoga. It is a non-physical activity which is

mainly concerned with mental relaxation and focus. It is in meditation that an
individual focuses solely on his own thoughts and his manner of breathing.
Once a person becomes conscious of his breathing, he automatically makes his

thinking process become more organized thereby allowing a state of calmness
to be achieved.
Meditation is what brings the mind to a state of absolute stillness. In turn,

practicing meditation on a regular basis brings about a more stable spiritual
wellbeing as calmness of the mind is achieved. Regular practice of meditation
will also help improve one’s ability to concentrate.
 Yoga
On the other hand, Yoga involves psycho-physical regulation that focuses on

certain physical postures with the use of relaxation and controlled breathing
techniques. Some of the known benefits of yoga include improved physical
fitness, stress-control, mental clarity and better understanding of one’s self.
Celebrities such as Sting and Madonna are known to be regular practitioners of

yoga because they want to stay fit while improving their body’s flexibility.
The Similarities between Yoga and Meditation
To benefit from meditation it must be practiced on a regular basis even if an

individual has already mastered it. The same is true with yoga so that people will
be able to continue to reap its benefits which are known to play a crucial role in
helping achieve success in life.
This favorable outcome is due to the fact that both yoga and meditation are known
to help develop an individual’s sincerity, patience and determination. Yoga and
meditation are the type of practices that should no longer be seen as a luxury but
instead considered as something that is completely necessary for an individual to
be able to wade through the demands of modern living.
Moving into Meditation from Yoga
While there is no questioning the effectiveness of meditation, some claim that the
full benefits of meditation cannot be realized without first practicing yoga. In fact,
yoga students are advised to avoid practicing meditation in the beginning of their
training.
For them to qualify to undergo meditation sessions, they should first be

knowledgeable about the fundamentals of yoga. Many people therefore ask
whether it is really necessary to engage in meditation after learning all the basics
of yoga. The answer is, they are fortunate being familiar with the basics of yoga as
it allows them to slip right into the state of meditation without the need to exert
much effort.
For people who have pre-existing medical conditions, make sure to first consult
your doctor before practicing yoga or meditation.
For those who have no health problems, research and explore which type of yoga
or meditation will suit you best!
Additional Resources
Bonus 1: 7 Minute Mindfulness
Are you a fan of meditation? You believe meditation can help you, but you still don't
do it consistently.
Maybe you've had a streak of doing it for 2 weeks every day, but something comes
up and you stop doing it for some reason.
What you're experiencing is called Meditation Resistance...
My friend Greg Thurston has a powerful method to feed your mind with calm,
focus, and clarity in a way that's fast and immediately enjoyable.
This technique takes the effort and struggle out of the equation...
So you completely avoid "Meditation Resistance", but still get all the stress
reduction and brain transformation.
 Check it out at here

Bonus 2: Natural Synergy
What if there was an easy, non-invasive way to restore your body’s natural
balance… So your pain and illness went away all by itself?
 Watch this short video to learn more
In this video, you’ll discovered a simple 3-minute exercise you can do practically
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The science behind this technique is similar to what makes acupuncture effective,
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This method has been used to treat everything from chronic back pain, to the
inability to get pregnant, to high blood pressure, sleeplessness and depression.
It hits your body’s natural ‘reset button’, unleashing its innate ability to heal itself.
I hope you find it as useful as I have.

Bonus 3: Breathing In Flow
5mins trick will boost your skills by 300% +
Sound’s crazy….5mins will boost your skills?
I really thought so too!
When I was first introduced to this ancient breathing practice I was super skeptical.
However, thanks to my teacher’s guidance I never listen to that part that was
skeptical.
Instead, I connected to flow and it all began to flow into place.
After training it myself for years… and working with pro athletes adapting the
practice to our modern times we have achieved some breath-taking results.
 Learn for yourself how this forgotten breathing practice has catapulted skills,
sport and profession with only 5 mins a day.
Bonus 4: Hyperbolic Stretching
Flexibility is the key to pain-free life and full lasting mobility.
What you're about to learn in the next two minutes will shock you! This is one of
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You’ll love it, just click the link above and see for yourself.

The Power of Meditation For Mind, Body and Soul

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Meditation for Depression ................................................................................... 19

Meditation refers to many different kinds of techniques which include relaxation

Reaching a Meditative State

Benefits and Advantages of Meditation

Before undertaking any form of meditation technique, make sure to educate

Meditation for Beginners

Never allow your thoughts to control you

Think of your difficulties as blessings

Don’t expect to get it right the first time

Learn to breathe properly

In order to obtain calmness while meditating, you need to learn to breathe

Health Benefits of Meditation

Meditation Activates Disease-Fighting Genes

Meditation Slows Down the Aging Process

Telomerase is an enzyme that helps in repairing, strengthening and rebuilding

An improvement in a person’s psychological well-being has also been linked to

Meditation Leads to Decreased Sensitivity to Pain

Meditation has always been considered a safe alternative to so many other

Meditation Effects on the Mind and Body

Reduced Risk of Heart Attack and Stroke

Studies show that meditation leads to an increase of activity in the parasympathetic

An increase in the activity of the parasympathetic nervous system will reflexively

Increased Levels of Creativity

People who participated in open-monitoring meditation showed an improvement

Larger Amounts of Gray Matter

Research conducted at UCLA unveiled another interesting finding about meditation

Boosts the Immune System

Meditation for Anxiety

The number of people claiming to have experienced relief from anxiety by

Mantra-based meditation received wide acceptance from many parts of the

Meditation for Depression

Depression is a condition that can be truly devastating regardless of how severe or

Clinical reductions of depressive symptoms of as much as 48% were seen among

Meditation has similarly proven to benefit people whose depression is deemed

Visual Imagery Meditation

This is the type of meditation that allows an individual to visualize himself in

Regular practitioners of visual imagery meditation develop a positive attitude

However, this process of visualization cannot be done successfully without first

In cases of severe depression, meditation may not be the most appropriate

Meditation For Better Sleep

Interestingly enough, the majority of meditation experts do not recommend

Why Not Meditate At Bedtime?

It is recommended that if you choose to meditate in the evening, give yourself at

This is why meditating in the early morning or afternoon, followed by copious

The Benefits of Meditation Music at Bedtime

If you are used to meditating to some kind of meditation music, mainly

Meditation - Eyes Open or Closed?

Keeping Your Eyes Open

Keeping Your Eyes Closed

The answer to the question is, there is no wrong way!

Focused Meditation is also referred to by some people as Attention Meditation

This type of meditation technique allows an individual to perform several gentle

Yoga and Meditation

The Differences between Yoga and Meditation

Meditation is one of the principles of yoga. It is a non-physical activity which is

Once a person becomes conscious of his breathing, he automatically makes his

Meditation is what brings the mind to a state of absolute stillness. In turn,

On the other hand, Yoga involves psycho-physical regulation that focuses on

Celebrities such as Sting and Madonna are known to be regular practitioners of