Do Yoda Proud: Meditation 101

Meditation refers to a state where your body and mind are consciously relaxed and focused. Practitioners of this art report increased awareness, focus, and concentration, as well as a more positive outlook in life.

Meditation is most commonly associated with monks, mystics and other spiritual disciplines. However, you don’t have to be a monk or mystic to enjoy its benefits. And you don’t even have to be in a special place to practice it. You could even try it in your own living room!

Although there are many different approaches to meditation, the fundamental principles remain the same. The most important among these principles is that of removing obstructive, negative, and wandering thoughts and fantasies, and calming the mind with a deep sense of focus. This clears the mind of debris and prepares it for a higher quality of activity.

The negative thoughts you have – those of noisy neighbors, bossy officemates, that parking ticket you got, and unwanted spam– are said to contribute to the ‘polluting’ of the mind, and shutting them out is allows for the ‘cleansing’ of the mind so that it may focus on deeper, more meaningful thoughts.

Some practitioners even shut out all sensory input – no sights, no sounds, and nothing to touch – and try to detach themselves from the commotion around them. You may now focus on a deep, profound thought if this is your goal. It may seem deafening at first, since we are all too accustomed to constantly hearing and seeing things, but as you continue this exercise you will find yourself becoming more aware of everything around you.

If you find the meditating positions you see on television threatening – those with impossibly arched backs, and painful-looking contortions – you need not worry. The principle here is to be in a comfortable position conducive to concentration. This may be while sitting cross-legged, standing, lying down, and even walking.

If the position allows you to relax and focus, then that would be a good starting point. While sitting or standing, the back should be straight, but not tense or tight. In other positions, the only no-no is slouching and falling asleep.

Loose, comfortable clothes help a lot in the process since tight fitting clothes have a tendency to choke you up and make you feel tense.

The place you perform meditation should have a soothing atmosphere. It may be in your living room, or bedroom, or any place that you feel comfortable in. You might want an exercise mat if you plan to take on the more challenging positions (if you feel more focused doing so, and if the contortionist in you is screaming for release). You may want to have the place arranged so that it is soothing to your senses.

Silence helps most people relax and meditate, so you may want a quiet, isolated area far from the ringing of the phone or the humming of the washing machine. Pleasing scents also help in that regard, so stocking up on aromatic candles isn’t such a bad idea either.

The monks you see on television making those monotonous sounds are actually performing their mantra. This, in simple terms, is a short creed, a simple sound which, for these practitioners, holds a mystic value.

You do not need to perform such; however, it would pay to note that focusing on repeated actions such as breathing, and humming help the practitioner enter a higher state of consciousness.

The principle here is focus. You could also try focusing on a certain object or thought, or even, while keeping your eyes open, focus on a single sight.

One sample routine would be to – while in a meditative state – silently name every part of you body and focusing your consciousness on that part. While doing this you should be aware of any tension on any part of your body. Mentally visualize releasing this tension. It works wonders.

In all, meditation is a relatively risk-free practice and its benefits are well worth the effort (or non-effort – remember we’re relaxing).

Studies have shown that meditation does bring about beneficial physiologic effects to the body. And there has been a growing consensus in the medical community to further study the effects of such. So in the near future, who knows, that mystical, esoteric thing we call meditation might become a science itself!

Until next time, keep reaching for your fullest potential!

Positive Attitude - Three Ways To Get On The Plus Side

When was the last time you had a good day? Can you remember? Was it yesterday? Last week? Three months ago? And what made it good? Was it because things went well, or just because you felt good about yourself?

We can’t always guarantee that things will go well, because the world is not in our control. But with a little effort we can guarantee that we feel good. Here are three simple steps to get yourself on the positive side each and every day.

Step #1 – Smile. When we feel good we smile – that’s obvious, but did you know that if you smile it makes you feel good in return? The very act of pulling our facial muscles into the position for smiling, and I do mean a proper smile, not just a twitch of the mouth, releases hormones which actually make us feel better? The body to brain connection is a two way street and we can send messages in both directions.

I find that combining the smile with an improved posture; straightening up, pulling back the shoulders and standing taller is a potent combination that instantly lifts my spirits.

Step #2 – Think the best possible thought. When I’m feeling worried or anxious about something, I know perfectly well that worries achieve nothing, but they can be difficult to dispel, so I have a favourite thought which I keep for just such an occasion.

I go back to a time a few years ago when I had to give an impromptu presentation to a large audience, which I wasn’t expecting. I was unprepared and very nervous, but fortunately it was on a subject I knew well.

At first I stumbled and hesitated but after a few minutes I could sense that the audience was willing me to succeed and I began to feel more confident. At the end of twenty minutes of non-stop presenting, I received thunderous applause and a room full of smiles. It was one of the most fulfilling moments of my life and I can still remember it vividly.

So when things are pressing down on me I simply remember that moment of triumph and all my troubles are put back in perspective.

Step #3. Help someone. Fears, worries and insecurities are inward looking and self-centred modes of thinking. One sure fire way of moving away from them is to focus externally, by carrying out a simple act of kindness for someone else.

Carry someone’s shopping, spare a moment to talk to someone alone, help a loved one with a difficult task or give a hand to a stranger. Whatever you do, make sure to do it with an open heart and no expectation of reward. Your reward will come from the good feelings you create within yourself.

So, next time anxiety or depression threatens simply stand up straight, smile, think your favourite thought and go find someone to help. I guarantee you’ll be living on the plus side in no time.

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Self Esteem: 8 Universal Laws

The Law of Stuart Smalley

Genuinely strong self-eteem has nothing to do with the Stuart Smalley character on "Saturday Night Live." Smalley was played by talk-show host A1 Franken who looked in the mirror to tell himself "You're good enough,you're smart enough, and doggone it, people like you." This is not the kind of namby-pamby-feel-good self-esteem we're talking about.

The Law of Definition

Self-esteem is one of those frequently used terms that we believe we know the meaning of until we are asked to define it. Most folks define it as the way you feel about yourself. The problem is feelings can, and often do, change. The definition I have found most useful of self-esteem is: the strength and power of your belief in your self.

The Law of Ends vs. Means

While working on increasing your self-esteem, remember it's just a means to an end, not the end in and of itself. I've known lots of unsuccessful people, and even people who continually do the wrong thing, and yet they feel good about themselves. Self-esteem is merely a means to the end if increasing the quality of life, for yourself and those around you.

The Law of Company

Self-esteem is strongly influenced by the company you keep. Hang around people with weak self-esteem and yours is likely to be weak as well. And guess what? Hang around people with strong self-esteem, and yours is likely to strengthen as well.

The Law of Blame and Accuse

I've heard so many people say "My self-esteem is low because I'm too this/that, I grew up without this/that and this/that has happened to me." Which usually leads me to wonder what does a person who is too this/that, grew up without this/that, and has had this/that happen to them, DO WITH THE REST OF HIS OR HER LIFE?

The Law of Action

You can learn about self-esteem, read about it, go to seminars, etc., and nothing will change if you don't do something with what you learn. In order to change something, you simply must TAKE ACTION!

The law of NWBG

While NWBG may sound like the name of a rock group, it's really a fast and easy way to measure and mprove your self-esteem. In vertical order, write the letters NWBG, vhich stand for Now-Worst-Best-Goal. Now, on a scale of 1 to 10 (1 is the worst and 10 is the best) rate your self-esteem the way it is Now, the Worst it has ever been, the Best it has ever been, and the Goal you would like it to be. This gives you a number next to each of the letters NWBG. If you are like most folks, Now is higher the Worst. This gives us some important information:

How did you get from the worst to where you are now? The answers can be key for further strengthening your selfesteem.

The Law of Higher Math

Now we will do a little higher math in order to strengthen your self-esteem. Take the number for your Goal (let's say 10) and subtract from it the number for now (let's say 4), so it's 6. So that's six levels of selfesteem to travel, which is too big a chunk all at once.

Let's make it manageable by taking one level at a time. What small, simple steps can you begin to take immediately to move you from a four to a five? And then a 5 to a 6, a 6 to a 7, and so on. In this way you can measure your progress as you go, and rather quickly strengthen your self-esteem.

How's that for progress?

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