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5 Meaningful Methods of Meditation

In my last article, A Layman’s Guide to Mindful Meditation, we discussed the “why” of meditation. In this article we will discuss the “how.” There’s a myriad of methods for meditation. Some are easy and some are difficult.

All require daily practice to perfect. Here are five of the most popular methods of meditation and what they each bring to the Meditation Table. Here’s why you should mix them for maximum mindfulness.

Methods of Meditation

Mindfulness, or Spiritual Method:

A most popular method comes from Buddhist meditation practice of Vipassana. It’s all about practicing detachment from each thought and being centered in the “here and now.” It focuses on situational awareness and “in the moment” presence. There is also a focus on communion with the cosmos, which can translate to prayer, but not necessarily. The best way to commune with the universe is to ask questions as opposed to seeking answers. In the mindfulness method, answers are mere side-effects of good questioning.

How to: One can practice mindfulness in any position, even lying down. The key is presence with the present moment, and clear and concise communion with the cosmos.

https://www.youtube.com/watch?v=yMz_UagXkFk

Zen or Zazen Method:

Also from the Buddhist tradition, this method is all about simply sitting. It is often done for long periods of time. Its focus is mostly on posture and spine alignment with minimal focus on breathing techniques. It is the most monastic of all the methods and is therefore difficult to make progress in. Most monks practice this method while concentrating on a Zen koan or spiritual parable.

How to: The most effective positioning of the body for the practice of Zazen is the stable, symmetrical position of the seated Buddha. Keeping the back straight and centered, pretend a silver thread is pulled taut through your spine and up through your head, connecting to the ceiling.

Zen - Introduction to zen practice / full version - Taigen Shodo Harada Roshi

Kundalini or Transcendental Method:

This method comes from the Vedanta Hinduism tradition and ties into different forms of Yoga practices. It focuses more on breathing patterns than the previous methods, using the power of breathing to launch one into a higher sense of self, or even a transformation of self. The electromagnetic field created by the human body is akin to the electromagnetic field created by the Earth.

Transcendental method is all about tapping into the stream of energy naturally created by the relationship between the human body’s energy chakras with the environment’s energy vortexes. The main focus of this method is to ride this rising stream into infinity, to learn what needs to be learned, and then to return to the finite realms with new-knowledge in tow.

How to: Breathing is primary. Positioning is secondary. Relax your body, take three deep breaths; then proceed to take deep breaths and hold them for at least ten seconds each. This allows for the oxygen to cleanse the chakras and then release toxins through exhalation, while increasing kundalini energy.

15 Mins Method of Awakening Kundalini Shakti Serpent Power M

Qigong Method or Movement Method:

This method comes from the Taoist tradition. It is all about hyper-focus on breathing techniques and/or bodily movements to cultivate and maintain life energy. This is the most philosophical of the methods, deriving most of its techniques from martial arts and meditative healing methods.

It focuses on moving Qi (life force) through the body through focused breathing, mental techniques, and precise movements. This method is all about the balance and equilibrium of both inner and outer forces.

How to: No matter what Qi exercise you’re doing, imagine the Qi moving through your body as you breathe in an out. As you inhale through your nose, imagine the Qi moving through your body and down to your Lower Dantian, or naval area. As you exhale through your mouth imagine the Qi moving through the rest of your body. Repeat.

8 Brocades of Qigong

Drumming and/or Om Method:

This may be the oldest form of meditation known to humanity. The drumming method is typically used by native and aboriginal cultures, and is generally shamanic in nature. The Om method is traditionally from Vedanta Hinduism, though the sound itself is fairly universal to mankind. These methods focus on breathing and heart rhythm in accordance with, or even dissonance with, the sound and feel of the percussion or mantra.

The heart beat itself is a drum. Breathing is a drum beat that we can control. These two methods are all about transformation through vibration and the awareness of cosmic frequencies. Shamans often use drum meditation to cross physical, mental, and spiritual thresholds. It’s a bridge that carries them to a higher sense of self in accordance with the greater cosmos.

How to: Create a sacred place. Clear your mind. Breathe with intent. If you’re the drummer, infuse your intention into the drum before drumming. Begin playing or listening to the drum. Give yourself a few minutes to fall into rhythm with the beat. Fade your drumming into silence, feeling your body’s response to the beat, then return to the drum. Repeat with clear intent.

TAKA: Drumming Practices for Chanting & Meditation- Online Learning Program!

There you have it: a minor helping of meditative methods. Each have specific techniques, but they all overlap in various ways. One of the keys to becoming a meditative master is to use all the methods to your advantage, while also allowing for personal creativity by giving your meditation a signature as unique as your own fingerprint.

Remember: the heartbeat that sustains your life is acting on the same frequency that sustains the universe. The heart with which you feel God is the same heart with which God feels you. May the Om be with you.

Image Source ~

Spiritual Energy Unleashed

Understanding the Ego and the Self

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The etymology of the word ego is simply “I” in Latin. It was used by Latin speakers in the very same way that we use the first person singular nominative case personal pronoun in modern English, which is “I”.

In present day, we use the word “ego” to make a specific distinction; for example when we wish to address an inflated sense of self-worth, but also to refer to our identity that we have built around ourselves.

But what, actually is the “ego”, and what is its relationship with what we call “self”? Understanding the Ego and the Self

“The ego represents what may be called reason and common sense, in contrast to the id, which contains the passions.” ~ Sigmund Freud 

understanding the ego

We can say that the ego is fundamentally a construct. It is made of parts just like a building is made up of concrete and, our ego is made up of our dreams and fears, aspirations, memories and so on. Let’s take a quick look into what the traditions of the West and East say on the subject.

For Freud, the Ego is part of a psyche’s apparatus that mediates between our basic human instincts (ID) and the moral that is socially upheld as desirable (Super Ego – The super ego is the aspect of personality that holds all of our internalized moral standards and ideals that we acquire from both parents and society – our sense of right and wrong.)

The latter two elements of our psyche are in mutual contradiction and it is the job of the Ego to ‘unify’ these contradictory aspects. The result of this synthesis is something that is –apparently– stable and coherent, even though it is under a lot of pressure and always under construction.

The iceberg metaphor is usually employed to exemplify the mechanics and visibility of these forces: the Ego is the tip, the visible part, which is only there because it’s supported by another deeper and less accessible mass of ice.

Buddhism Understanding of the Ego

According to the Buddhists, nothing possesses an underlying reality. One of the most common (and normal) aberrations of our mind is to think in terms of identities. The concept of Anatta or no-self is very clear on this: there is nothing that has a substance, they are all aggregates. The same happens with our ego: it is illusory to think that it exists. The Story of Nagasena and the Chariot is often told to explain this further:

quote on ego

In this story, a king named Milinda asked a Buddhist wise man called Nagasena to explain the idea of anatta, or ‘no self’. Nagasena points to the king’s chariot. The king agrees that the axel is not the chariot, and nor are the wheels, frame, or harness. What the king thinks of as a ‘chariot’ is made of several different objects. There is no chariot above and beyond this combination. Likewise, the ‘self’ is made up of several separate and changing elements, and there is no single entity called a ‘self’.

The same is valid for the ego: there is no such thing. What we are is a constant flow of sensations and thoughts and to identify ourselves with any of these is to create an attachment to an illusion which ultimately leads to suffering.

There are equivalent thoughts in Western philosophy by thinkers such as John Locke, Heraclitus, and David Hume which can be likened to the ‘bundle theory of the self’ and to the Theseus Ship Paradox which is just different ways of putting what the Buddhists are saying.

Hinduism Understanding of the Ego

For Hinduism on the other hand, there is such thing as a Self and it is called Atman. It is what we find when we peel away all the illusory layers of the mind (where the Ego lies). It is equal to that of the impersonal Absolute (Brahman) – like a spark of the sun (they are both fire). Again, there is an emphasis on self-knowledge, for it is through it that we can pierce the veil of illusion and see our true nature.

“knowing others is wisdom. Knowing the self is enlightenment”. ~ Lao Tzu

Many traditions highly value this kind of knowledge and see it as a pathway to happiness. It is essential to remain aware of our Ego, recognizing that it is a construct that can be redefined and molded according to our desires. If possessing an ego is unavoidable, we should strive to shape it to serve our purposes, viewing it as a tool rather than allowing it to dominate us.

“[the] ego is a social institution with no physical reality. The ego is simply your symbol of yourself. Just as the word “water” is a noise that symbolizes a certain liquid without being it, so too the idea of ego symbolizes the role you play, who you are, but it is not the same as your living organism.” ~ Alan Watts

In the video below Alan Watts delves deeper into Understanding the Ego and the illusion of it all –

Understanding Your Ego - Alan Watts

Understanding this concept and remaining receptive to the evolution of our self-perception can bring dynamism and growth within our existence: It is beneficial to not take oneself too seriously, as a rigid identification with the Self can lead to stagnation. On the other hand, engaging in self-discovery and laughing at oneself facilitate the journey toward self-realization.

Watts explained, “…man’s un-happiness is rooted in the feeling of anxiety which attends his sense of being an isolated individual or ego, separate from “life” or “reality” as a whole. On the other hand, happiness – a sense of harmony, completion, and wholeness – comes with the realization that the feeling of isolation is an illusion”

You can complement with the 4 signs that your Ego is dissolving, or has spirituality become a part of your ego, or perhaps, practice presence and mindfulness to detach from the ego and its pettiness.

Resources:

Is Your Ego Your Servant or Your Master?

Understanding the Ego

Shinrin-Yoku: Walk in the Forest to Heal Oneself

I have always been a nature lover, who appreciates spending time outdoors and soaking in the positive energy of the green surroundings. There is a popular practice in Japan called ‘Shinrin-yoku’ which means ‘taking in the forest atmosphere’ also known as ‘forest bathing‘.

Shinrin-yoku
Shinrin-yoku, a popular practice in Japan, which means ‘taking in the forest atmosphere’ or ‘forest bathing’. It has shown to improve mental and physical health

Spending time in nature is healing energy for the mind, body and soul. The idea with Shinrin-yoku, a term coined by the government in 1982 but inspired by ancient Shinto and Buddhist practices, is to let nature enter your body through all five senses, and feel at one with the forest. It is about being mindful of your surroundings and the experience.

It’s not about extreme outdoor sports or being alone in the wilderness, but about allowing your body and mind to unwind in the midst of nature, similar to natural aromatherapy.

Ancient wisdom and tribes, who live in harmony with nature, have advocated this for long, and only in recent years there have been studies carried out to prove the health benefits of forest bathing.

Researchers have shown that forest bathing can significantly lower levels of cortisol, a stress hormone, along with lower blood sugar, blood pressure and heart rate, reduces depression and anger.

Other research points out that walking in the woods can boost the body’s immune system by increasing anti-cancer proteins and enhancing the so-called natural killer activity of certain cells.

Humans have evolved from nature, that’s our home, and is one of the reason why we are so comfortable in it, even though many wouldn’t realise that. Lets go through some of the studies conducted to validate these claims, long known to man –

Reduced Stress levels

One study conducted by Yoshifumi Miyazaki from the University of Chiba, on 260 people at 24 sites in 2005 and 2006 found that the average concentration of salivary cortisol, a stress hormone, in people who gazed on forest scenery for 20 minutes was 13.4 percent lower than that of people in urban settings

forest-bathing-health-benefits

Miyazaki has taken more than 600 subjects into the woods since 2004. He and his colleague Juyoung Lee, also of Chiba University, have found that leisurely forest walks, compared with urban walks, show a 12.4 percent decrease in the stress hormone cortisol, a seven percent decrease in sympathetic nerve activity, a 1.4 percent decrease in blood pressure, and a 5.8 percent decrease in heart rate.

Attention deficit hyperactivity disorder (ADHD)

In a controlled study by University of Illinois, 17 children diagnosed with attention-deficit/hyperactivity disorder (ADHD) were exposed to different environments.

They found that children experienced substantially improved concentration after a 20-minute walk in a city park as compared to a 20-minute walk in downtown or residential settings. The researchers concluded the positive results were comparable to the effects of Ritalin.

Creativity

A pilot study by psychologists Paul and Ruth Ann Atchley of the University of Kansas and David Strayer of the University of Utah found that after three days of hiking and camping in the wilderness, participants in an Outward Bound course improved their scores on tests of creativity by 50 percent.

Increases Natural killer cells

Natural killer (NK) cells are a type of white blood cells that plays an important role in defense against bacteria, viruses and tumors. With aging, high stress levels, and pesticides, the NK count can reduce.

The video below shows more about shinrin-yoku science, forest bathing practice in Japan and its effect on the human health –
https://www.youtube.com/watch?v=LUfbMIGcxkM
In 2005 and 2006, Qing Li from the Nippon Medical School in Tokyo, brought a group of middle-aged businessmen into the woods to hike for three days. By the end, blood tests showed that their NK cells had increased 40 percent. A month later, their NK count was still 15 percent higher than when they started. But when the same people walked in the city, their NK levels didn’t change.

One of the theories as to why ‘Shinrin-yoku’ or forest therapy works is that trees give off scents of volatile oils, known as phytoncides have proven to increase the activity and efficiency of NK cells.

Lowers Blood Sugar

Albert-Einstein-Look-deep-into-nature,-and-then-you-will-understand-everything-better

Forest bathing may also help control blood sugar. A Japanese study followed 87 adults diagnosed with type-2 diabetes for six years. They walked in the forest nine times in this period for 3 or 6 kilometers (1.9 or 3.7 miles), depending on their physical ability.

At the end of the study, researchers found that the forest walkers had lower blood sugar, improved insulin sensitivity, and decreased levels of hemoglobin A1c.

Any form of exercise can help improve blood sugar regulation in people with diabetes. When you consider that the frequency of the walks (only nine times in six years) and the fact that blood sugar levels were significantly decreased but not really different between those who walked the long and short distance, researchers concluded that factors, apart from exercise, also led to the positive long-term results, including changes in hormonal secretion and nervous system function associated with blood sugar metabolism.

Regularly walking in the forest also leads to ~

Increased flow of energy
Deeper and clearer intuition
Increased capacity to communicate with the land and its species
Increased flow of prana/life force
Deepening of friendships
Overall increase in sense of happiness

It is such a simple process, just walk in the forest, listen to the sounds of the birds chirping, meandering streams, absorb the greenery around you and the aromas of the forest. Its only when we disconnect from nature, do we face health issues and illnesses. Biologist E.O. Wilson coined the term ‘biophilia‘, which means ‘love of life or living systems’ describes this innate human need.

If you are leading a busy life or staying in the city, take time off and reconnect with nature, visit a park at least few times a week, or wander in the woods. I remembered a quote I read by Frank Lloyd Wright, “Study nature, love nature, stay close to nature. It will never fail you.”

References:

The physiological effects of Shinrin-yoku

Forest Bathing in Japan

Benefits of Forest therapy

Image source:

Michael Hanson – Olympic National Park, Washington

Psychology with a Soul ~ Views of a Transpersonal Psychologist

“The reflection, the verisimilitude, of life that shines in the fleshly cells from the soul source is the only cause of man’s attachment to his body; obviously he would not pay solicitous homage to a clod of clay. A human being falsely identifies himself with his physical form because the life currents from the soul are breath-conveyed into the flesh with such intense power that man mistakes the effect for a cause, and idolatrously imagines the body to have life of its own.” ~ Paramahansa Yogananda, Autobiography of a Yogi

Exploring the spiritual aspects of the human experience is Diane Light, a psychotherapist, counselor and an author. In an interview with her she talks more about transpersonal psychology, which transcends an individual and views the human psyche in a broader spiritual context that can help an individual see their inner capabilities and achieve their greatest potential.

According to Diane, “Only we can heal ourselves. Operating under the illusion that a Doctor who is “well” is the keeper of the keys to our health is, in reality, part of the problem.” Here’s more from Diane –

diane light1. Tell us a little bit about yourself, what drew you to psychology, how did you start and where are you now in the field?

For as far back as childhood I have always found people and what makes them tick fascinating. For whatever reason (maybe it’s the Irish in me) I have been able to see and understand where people are coming from–what the motives are behind the actions.

That includes people of all ages. In High School I fell in love with Shakespeare– his words, yes, but also his insight into human behavior.

I became a HS English teacher. But the students emotional concerns and struggles drew me into a Graduate degree in Counseling. That was many years ago. After working as a mental health agency counselor and as both inpatient and outpatient hospital counselor for a number of years, I’ve been in private practice since 1989.

It was in working with people in private practice that my psycho-spiritual psychology theory formulated. It came to me in “inspired” chunks. Eventually I realized that I had a fully developed revolutionary new personality theory. It is one that is in sync with our modern needs.

It is a theory with methods that work. People who learn and apply this breakthrough psychology gain Self Mastery. They change. They feel differently about themselves and about others in their lives.

It is very powerful when understood and applied. So I began to write a book. The outline for it came in one “inspired” chunk one August afternoon in 1998. The first chapter had been outlined in 1988. Back then I thought it was the entire book. But I had to wait many years for the full theory to emerge.

The book was finally published in September of 2011. Today I am still in private practice in the DC area, and I do phone sessions with people. My heart is in promoting awareness of this amazing “Inspired Teaching” that has the potential to help many people.

There are many paths. What many call “Psychology With Soul” is synergistic with many of them and is said to be a path to awakening in its own right.

2. Tell us a little bit about some of your peak experiences?

I can actually remember the feeling of the cold spoon on my cheek scraping this food that missed my mouth as my mother fed me in my high chair. I remember my crib, and the cold linoleum floor of our house on Riverside Place. We moved from there when I was a toddler.

My first Peak Experience that I remember was in the second house we lived in on Sawyer Street. I was three and was playing outside on a warm day. I was at the side of our neighbor’s house and gazing at the vines that were climbing up the green clapboard. There were little orange pumpkin/lantern like “flowers” and I liked looking at them.

Suddenly it was as if a tiny door opened in the vines on the side of the house and a tiny man appeared. He was in orange and has long black hair. He smiled at me and somehow I “knew him.” I thought nothing of it at the time.

Years later, when I was about 11, I would see his picture in advertisements in magazines. It always seemed as if he was somehow really there looking at me with his amazing eyes and beautiful smile. I loved looking at his picture and felt comfort from it.

Years later, as an adult someone gave me a copy of the book Autobiography of a Yogi by Paramhansa Yogananda. It was Him–the same sweet man–the same loving face that I had met and seen as a child. Needless to say, I read the book! It changed my life. There have been many other mystical experiences. I’m considering putting them in a future book.

3. Could you define transpersonal psychology and how is it different from practiced psychology?

Transpersonal Psychology is a part of the Fourth Wave of Psychology. William James, the father of American Psychology, was the first to use the term Transpersonal Psychology in his notes as a Harvard professor. The new psychology that I write about and practice is a fully developed system of transformation that moves Transpersonal Psychology to the next level with a more hands on approach to Self Mastery.

transpersonal psychology
4. Did your clinical experience push you to towards transpersonal psychology, how and why?

When I began practicing as a psychotherapist I placed most of my confidence in the work of Freud, Adler, and others of the psycho-dynamic analytical school.

In my own work and in work with clients I began to recognize that Freud and his strict followers were looking at a very narrow definition of the human psyche.

Personality Integration Psychology, which is the actual name of my Inspired Theory, defines the parts in the psyche in significantly different new ways. This “Psychology With Soul” insists we have within the power to heal our “Lower Parts” and only can achieve this by developing the “Inspired Self” Part.

Only we can heal ourselves. Operating under the illusion that a Doctor who is “well” is the keeper of the keys to our health is, in reality, part of the problem. We heal ourselves. But we must first begin to see ourselves differently from the way our culture sees us.

5. Have you interacted with people who suffer with problems with psychoactive drugs? Assuming these people have peak experiences, how does this lead to say ‘lsd psychosis’?

I guess what I would say about psychoactive drugs is that they do not ever impact the whole person. They affect only the Lower Parts. There may be a place for their use with some individuals if the Lower Parts have too strong a hold. i.e. if Fear is too much in control (always because of abuse and/or trauma).

As to psychedelics, what is becoming apparent is that many of the breakthroughs in various fields have come from individuals who loosened the hold of convention on their thinking. In other words, psychedelics may well open the psyche to more divergent thinking.

I personally have never seen a case of LSD psychosis. According to Stanislav Grof, a leading Transpersonal psychologist, such an experience is actually an experience of Spiritual Crisis.

holographic universe6. What do you think the future holds for transpersonal psychology?

I believe that Transpersonal Psychologies are the way of the future. As we come to understand more and more that we are not just our bodies, but rather that we are consciousness itself having a physical experience science and spirituality become highly compatible.

Quantum Theory, String Theory, etc. are scientifically disproving the solidity of matter. As our individual consciousness expands it affects the mass consciousness. We are all connected in consciousness. I like the book The Holographic Universe by Michael Talbot. It is a great summation of new thinking. And it is making its way more and more into the mass culture.

7. Tell us about your book the way out and what does it aspire to do?

This Way Out: The Power to Change offers tools to take people from wherever they are on their path to awakening to full creativity. According to this theory, we are in the Self Development Phase of Evolution of our Species. In the next phase, the Creativity Phase, we will each be fully awake and thriving.

We will each be free to tap into the amazing Creative Flow- – what Julia Cameron calls the Vein of Gold. As above, so below. We are said to be made in the image of the Creator. We are meant to be creators.

It was given Best of 2012 Award by Kirkus in three categories including Spirituality and Self Help. So, in a nutshell, This Way Out aspires to help us set us Free. For those of you who are interested can also buy Diane’s book This Way Out:The Power to Change.

A Layman’s Guide to Mindful Meditation

“Your hand opens and closes and opens and closes. If it were always a fist or always stretched open, you would be paralyzed. Your deepest presence is in every small contracting and expanding, the two as beautifully balanced and coordinated as bird wings.” ~ Rumi

Here’s the thing: we all know we should meditate, right? Even conventional doctors are informing us about the huge benefits of meditation. But how do we go about doing it exactly? And does it really matter how we do it?

When it comes down to it, meditation can be as simple, or as complex, as we want it to be. There’s a myriad of styles. Some are faux pas. Some are cliché. Some are even down-right silly. And I’ll go more into these various styles in later articles.

But when we really get down to the crux of the matter, meditation is essentially about one thing that can be broken up into a myriad of things: Presence. Being present to the moment is the umbrella that all things mindful fall below. But what is it about this “moment” that is so important? Why is all this fuss about the “here and now”?

All of life is a moving meditation. The universe itself is a vibrating orchestra of varying frequencies (or collapsing wave functions) all in superposition with each other. Essentially, meditation is the act of familiarizing, or re-familiarizing, ourselves with our own unique contribution to this orchestra.

Learning how to meditate is nothing short of becoming present to the interconnectedness of all things. When we meditate we come to realize that we are both the seer and the seen. We are an extension of the universe becoming aware of itself. This is the importance of presence.

Being in the moment, and especially being quiet and listening to what the moment has to say, is the foundation of healthy, mindful meditation.

So if our goal is to achieve presence with the vibration of the universe, and presence is about being in the moment and familiarizing ourselves with the current state of our mind-body-soul, then how do we actually do it?

samadhiWe do it by finding a sacred “place” to “perform” our meditation. It can be anywhere. It can be in a peaceful, natural setting or a quiet room. It can be in a crowded mall. It can even be in a schoolyard with a thousand kids screaming their little-kid head’s off.

Obviously, if you’re just beginning, a quiet place is preferable, but it can be done just about anywhere. The point is the meditation place is inside us. The key to mindfulness isn’t necessarily about discovering peace and quiet “out there.” It’s primarily about discovering peace and quiet “in here.”

The main purpose for resonating with this sacred vibration is to nix the overreach of the Ego. When we practice mindful meditation we are practicing getting out of our own way. When we nix Pride and small-mindedness, we free ourselves to unfold the Spirit Lotus, to kick open the third-eye (or ajna chakra), and to awaken the mysteries that have been hiding within. Having done this, we open ourselves up to a torrent of creative energy that comes pouring down into our pineal gland.

super-flow experience occurs that takes us out of small mind and launches us into Big Mind. This energy is a raw current that transports us to the “Transformation Place.” It’s a place where all cosmic knowledge is stored, and where the sacred Akashic Records are held. Here, we are free to trump our selfish “being” with interconnected “becoming.”

At the end of the day, meditation helps us to take a step back and get a different perspective. It helps us realize that we may not be able to change everything, but we can change the way we experience things. The key to tricking our “being” into “becoming” is to search for the cracks between light and dark, between chaos and order, between inhalation and exhalation, and to vibrate there with the cosmos; so as to become the type of Promethean person who can steal fire from the gods and then share it with the rest of us.

Here’s an interesting video by Andy Puddicombe: All it takes is 10 Mindful Minutes

When is the last time you did absolutely nothing for 10 whole minutes? Not texting, talking or even thinking? Mindfulness expert Andy Puddicombe describes the transformative power of doing just that: Refreshing your mind for 10 minutes a day, simply by being mindful and experiencing the present moment.

All it takes is 10 mindful minutes | Andy Puddicombe | TED

Here’s a guide to five ways of mindful meditation.

Resources:

Om Tree of Life Meditation, Laura Iverson
Samadhi