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Stilling Mind & Body Meditation


It is very important for you to understand that the first way to do this is to learn the technique of stillness meditation. The stillness meditation is one of the easiest meditation techniques that anybody can master and be benefited. The great thing about this technique is that you can practice this without meditation music and still achieve the desired level of inner peace and pleasure.

What Is Stilling Mind & Body?

More and more people are now realizing the magical power of meditation, and they are being benefited by practicing the same. When you try to meditate, the first thing that you have to do is to regulate and control your thoughts in an efficient manner. Controlling and regulating your thoughts is not an easy thing to do because the human mind cannot stop thinking. Whether consciously or unconsciously, you always think about something. That is the reason why control of thoughts is considered as one of the biggest challenges of a successful meditation. However, even if you are a beginner, you can still learn the technique of clearing your mind and keeping it clear through stillness meditation.

Meditation Method

As said earlier, it is a very simple technique. Therefore, even for the beginners, it will not take much time to understand the method and practice the same. All you have to do is just to follow the following simple steps.

  • Make sure that the place to practice this meditation technique is comfortable, peaceful, and safe.
  • Before you begin meditating, a few stretching exercises are recommended.
  • You can sit in a chair or on the floor or wherever you find it comfortable.
  • Close your eyes.
  • Now, inhale a deeply, but while you do so, you have to tense all the muscles in your body, including your shoulders, arms, hand, neck, face, legs, feet and even fingers.
  • Now, while you exhale, release the tension from the muscles.
 
Here, it is very important for you to understand that you do not have to regulate or control your breath in the stillness meditation. You just have to breathe as you do naturally. Now, try to imagine that water is going down the drain. The stronger this perception will be, the sooner you will be able to clear your mind with all sorts of thoughts. You just have to concentrate on stillness. It means during your inhalation and exhalation, you do not have to move your body. The stillness here means the stillness of your body as well as mind. Soon, you will start feeling a unique sense of calm.
 
You are recommended to begin practicing the stillness meditation for 10 minutes per day. Do not practice it for hours. It will have adverse effects.


WALKING MEDITATION


Mindfully count your inhales. Clear your mind while exhaling. Walk slowly. Feel your footsteps upon the ground. Breathe in the air. This is good for us multi-taskers who can't sit still.



LISTEN


Listen and be aware of all sounds you hear. This increases awareness of many things we miss when we are thinking too much.



DRIFT


Let your mind drift, as if you are on a boat on a lake. Allow it to drift, but do not dwell on any thoughts. Be the observer, not the problem solver, or solution person. JUST BE.


PERCEIVE



Hold a flower and notice all details. Observe all. Careful practice slows you down and helps your dreams become more vivid.


GOLDEN SILENCE


Spend a or hour where you cannot speak, read words, write words, or worry. Practice several exercises. After the hour, record your results. Which exercises were easier for you, which ones were more difficult. I'll admit, this one was VERY hard for me!



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