Wondering how people who live to be 100 with a great quality of life do it? In his book, “Aging Well,” Harvard researcher, George Vaillant, M.D., found out just what centurions do. They cultivate a sense of peace, well-being and maintain a positive attitude. How? Here’s one of their biggest secrets: meditation. What’s ironic about meditation is, it has just become known in the West as a healing technique, but it has been practiced for ages in the East. So in my quest to give you easy sensible ways to purify your energy, I’ll begin by defining meditation, then I’ll show you how easy it is to apply to your daily routine.
Meditational exercises primarily use the experience of the body and thought as a means to reconnect with the environment and its healing power. Meditation, when practiced frequently, has been proven to promote inner peace and wellness. Meditation is also a mental practice in which the mind is directed to one area, often the breath. It draws its energy from the human connection to nature and creates a sense of unity or one-ness with it.
This unity has been shown to increase communication with the spirit of the body. It has also been known to allow positive thoughts in and to stimulate positive physiological and psychological effects. Meditation techniques are easy to learn and can easily be incorporated into any lifestyle. If practiced regularly, meditation will bring balance to your body and mind.
General benefits of meditation and breathing exercises include:
• Deep inner peace
• Improved self-esteem
• Increased creativity
• Physical health/healing
• Reduced medical care
• Slowing/reversal of aging
• Reversing of heart disease
• Stimulation of the body’s immune system
• Reduced stress
I have found there is really no one right ways to meditate. Here are a couple of my favorite meditational exercises that will get you started. Remember, there is no wrong path here. Try these, or simply sit in silence for 20 minutes, daily. You’ll be glad you did.
Meditative Grounding Exercise
• Sit with your legs crossed in a comfortable (Indian-style) position with your hands relaxed on you lap. Close your eyes and imagine a beam of light dropping from the base of your spine through the earth and connecting you to its center.
• Allow this beam of light to expand in width until it is wider than your own body and envelopes it. This is your personal space.
This exercise places you totally in your body and reminds you that you are anchored to the earth. Remember, the more grounded you are, the more aware you are. Sense the presence of your higher self: listen to its voice.
Energy Cleaning Exercise
Now that you are grounded, it’s important that you cleanse this personal space. Often we collect other people’s energies and are not aware of it. We do this both through interaction with others and basic activities of daily living.
• To remove all foreign energies from your space, imagine holding a brush and sweeping away the debris.
• Allow the debris to fall to the ground and become washed away. Let the light from the previous exercise envelop your body and spread its healing energy to the edge of your space, forming a protective force field around you.
Cleaning out the area surrounding your body will keep you grounded, define your personal boundaries and declare your space. Then choose who and what you wish to enter you space, keeping disease and illness out.
• Follow your breath as you slowly inhale through your nose and exhale through your mouth. Count with each exhale until you reach 10 then begin again at one.
• If you find yourself past 10, acknowledge this and begin again at one from wherever you are.
• Imagine your body’s cells being replaced with fresh, pure oxygen and positive healing energy from this power source. Picture yourself exhaling old cells, stress, illness and worries.
• Let your thoughts pass through your mind like drifting clouds. Let them in and gently let them pass through. If the mind should harbor a negative thought, refocus on the breath.
• Thank any persistent negative thoughts for coming into your mind then gently let them go.
• Listen only for the positive, pronounced voice; the voice of your body.
Retrieve Your Energy Exercise
Since foreign energy often resides in your space, let’s also assume that you leave energy in other places. After completing the preceding exercises it is necessary to re-energize and call energy back.
• Imagine you have an energy magnet used to attract your energy back to you. Visualize energy flowing back to you, filling your body with light, health and empowerment.
• Allow a few minutes for the process.
1. Record in your journal any problem or trouble you may be having – emotional, physical or otherwise. Let problems go and give them over to your meditation.
2. Do you notice solutions coming to you throughout the day? Do you notice with regular meditation that your body and mind are becoming calmer and clearer?
Ideas To Consider:
Make time for your spirit daily. Exhibit behaviors and self talk that show your reverence for yourself.
Changing our day-to-day behaviors may be easier than previously imagined. By meditating on and repeating motivational and inspirational quotes, we are better prepared to change our thought patterns, behaviors and in turn, change our lives.
Here’s how it’s done.
If we believe something to be easy, we find little, if any struggle in accomplishing it. However, if we imagine something to be difficult to accomplish, then our struggle becomes more apparent. In fact, if we imagine that it is difficult to change a specific behavior, then we will always find experiences that will justify that belief.
Take this for example. We wake up one morning and decide that:
“This is the day I start losing weight. When things get difficult, I will not reach for junk food, but instead I will focus on something else to keep my mind occupied. It’ll be tough at first, but I’m going to give it a try.”
If you continue with this thought pattern and belief, don’t be surprised to find yourself struggling more often than not. Why?
If we look at this example closely we find a couple of thought patterns and beliefs already in place. We have determined to do something good for ourselves, but we do ourselves a disservice by choosing certain negative thought patterns, beliefs and words that go along with it.
We have said,
“When things get difficult….”
(This is already assuming that there will be difficult moments! Strike one!)
“It’ll be tough at first…”
(This is already assuming it will be difficult at first! Strike two!)
“…but I’m going to give it a try.”
(Remember the movie “The Karate Kid”…”There is no “try”, there is only “do”. Strike three!)
Now there are hundreds of products out there that will assist people in losing weight. Some, if not all of them, may work for various people at various stages of their goal. But for many people who have convinced themselves that losing weight is difficult, some products may fall short when our thought patterns are stronger than our desire to change.
Here is something that I’ve done to change a behavior I no longer desired.
I recently lost 20lbs in about 12 weeks. I didn’t like the way I looked, felt or even thought for that matter. I needed to change and take some action towards it.
First, I realized that I had to change my way of thinking about losing weight. My old thought patterns were no longer working for me. My thoughts were like little tiny pictures that I projected in my mind of how heavy I was. I no longer wanted these pictures or thought patterns a part of my life. I had to choose a thought pattern and belief that would be easier to think about.
I chose this thought,
“Losing weight is easier than I thought.”
Perhaps not the most ideal for everyone but it worked for me.
Secondly, I chose a word I wanted to focus on for that day, week or month to help me in accomplishing my goal (Start with just a day, or just an hour for that matter. Keep it simple.) The word I chose needed to be in relation to the change I want to make. For example, I chose the word “FOCUS”, as I felt that that’s what I needed to think about most of time; focusing more on losing weight than gaining it. Choose any word as long as it relates to your situation. (Attitude, Energy, Action, Believe…)
Following that, I scoured the Internet for motivational and inspirational quotes that resonated within me that related to that specific word I chose. Quotes that I could remember, especially ones that really spoke to what I wanted to accomplish.
But here’s the most important part.
I needed quotes that were powerful enough to change my thought patterns the moment I read them. Quotes that REALLY spoke to me when I my eyes fell upon them. Quotes that forced me to pause and think for a moment. Quotes that had that extra “edge” where my mind said, “Yes. This is one.”
These are all signs of a quote that held power for me. I “focused” in on the following quotes.
“All that we are is the result of what we have thought.” Buddha
“The only way to discover the limits of the possible, is to go beyond them into them impossible.” Arthur C. Clarke
“It’s not what you achieve in the end that matters, it’s who you become in the process.” Author Unknown
In fact, I found dozens of quotes that I resorted to from time to time, but these three I always came back to. They spoke of who I was, what I wanted to accomplish and who I wanted to become as I worked towards my goal.
I wrote them down. I carried these quotes with me constantly. I read them and meditated on them whenever I had the opportunity to. At work, home or at the gym (yup, I finally got myself to exercise, primarily by focusing on Arthur C. Clarke’s quote!), I focused on these three powerful quotes to help me FOCUS on what I wanted.
Because I changed my thought patterns, over time, I can honestly say I am 20 lbs lighter and a whole lot happier. I can honestly say I am 20 lbs lighter and a whole lot happier. Yes, I’ll be the first to admit that accomplishing the goal involved more than just thinking but it all began with my thoughts. The thoughts then permeated into my actions. (Now I need to FOCUS on maintaining that weight, so for me a whole new thought pattern begins.)
Here are the three steps again:
1. Decided to change your way of thinking about a behavior, making it easier for you to think about it. Phrase it in a simple way.
2. Choose a word to focus on to change that behavior for a period of time.
3. Find a minimum of three motivational or inspirational quotes related to that specific word that are powerful enough to change your current thought patterns the moment you read them. Meditate on them and repeat them, silently or out loud, every chance you get.
Be patient. Stick with it. Give it some time.
Why do you think companies offer a 30-day money back guarantee? They know that if you do something for 30 days it becomes a habit and you no longer need to return it! (Learned something, huh?) Give it time.
The first step to what you want to accomplish is changing your mind and the thought patterns and beliefs associated with your behavior. Thoughts are the precursor to action, meaning that thoughts occur before any action takes place. That’s what needs to be changed first. Your thoughts.
It worked for me and I hope this inspires and motivates you to achieve your goal.