Breathing Meditation – Your safe harbour in a storm.

Breathing meditation is an exercise in mental awareness, not an exercise in physically controlling your breathing.

Breathing Meditation – Your safe harbour in a storm.

Breathing meditation is one of the simplest and easiest mindfulness exercises. Focusing awareness on your breathing takes your attention away from the raging tempest of thoughts and emotions that usually swirl around inside you during times of great stress. When you feel like you are spiralling out of control on the way to rock bottom, breathing meditation can be a lifeline around your sanity. Let’s take a look at how easy and effective this can be.

An Overview of Breathing Meditations

Breathing meditation is an exercise in mental awareness, not an exercise in physically controlling your breathing. Thus, if you suffer from breathing difficulties, such as COPD, this isn’t something you’ll do with your physical therapist. While mindfulness is generally an excellent antidote to stress, if the struggle to breathe is itself the cause of your stress then this may not be the best mindfulness exercise for you. But for most people, the process of breathing is controlled beautifully and unconsciously by the autonomic nervous system, and makes for an excellent anchor for our attention.

To begin the exercise, place yourself in a comfortable position, relax each part of your body in turn, and then close your eyes. For the next five to ten minutes, focus only on your breathing. If your mind wanders – which it will – just gently bring it back to your breathing. To help you focus (and stop you from going in the other direction and spacing out) keep a running count of each out-breath, from one to ten repeatedly.

After numerous sessions of counting your out-breaths, switch focus to your in-breath, counting before you breathe in. This makes you aware of the different feel of the in-breath – one of gathering energy – in contrast to the release of the out-breath.

When you feel you are ready, drop the counting altogether and just focus on your breathing. While counting can help you focus, it also breaks the seamless flow of breathing into a choppy, discontinuous series of individual breaths. Try to feel the air at the rims of your nostrils, and even on your upper lip.

This level of sensitivity may take a while to develop, but one of the purposes of mindfulness exercises is to enhance the richness of your present moments, bringing to consciousness fine details that are usually missed. In other words, mindfulness makes you more alive in the here and now, and over time this becomes apparent across your entire waking life, not just during meditation itself.

Dealing with Distractions

The issue of distractions brings us back to our primary purpose. When you are distracted by all those random thoughts or emotions that impinge on your awareness, you are like a car driver who allows an obnoxious passenger to take hold of the wheel. You are no longer in control, and this is not an acceptable state of affairs. But it is vital not to become annoyed or disappointed with yourself; in fact, there is something to celebrate here.

At that precise moment when you realise that you have lost your focus and become distracted, you are taking the passenger’s hands off the steering wheel and putting yours back on. You are becoming more aware; you are learning that you have a choice about the contents of your mind. And with choice comes freedom.

Thus, whenever you bring your attention back to your breathing after a rude interruption, do not judge yourself. Take a moment to pat yourself on the back for rising above the distraction. (Don’t overdo it, though, since this little celebration can itself become a distraction!) In a sense, the right attitude to adopt toward yourself is one of loving-kindness, which we have discussed in companion articles on this website. Breathing meditation is, in fact, a prelude to more advanced Buddhist meditations such as loving-kindness, and the calmness it will give you is a necessary precondition for insight.

Using this simple exercise, you will always be able to regain inner control and restore your sanity with just a few minutes to spare.

Richard M. Frost – About the Author:

Effective though it is, breathing meditation is only the beginning of the most fascinating journey you will ever take – the journey within. To see what happens when ancient meditation techniques are enhanced by a thoughtful application of modern neuroscience, visit Meditation Audio Reviews.

Fear, Worry and Doubt ~ The Enemies Of Your Self-Confidence

Do you feel sometimes as being in the middle of a desert? When you started  you had a clear vision of your goals, but now you don’t know any more whether  you are going in a right direction, you have begun to fear, worry and doubt.  This is usually the moment we leave the right path and start going around in  circles. I was once doing my research in the Middle East and took a taxi to go  somewhere, but my taxi driver didn’t have faith in me, and every time I asked  him to go straight, he turned right or left. Thus, I wasted lot of time driving  around in circles until he decided to trust me and we reached our destination.  Worry and fear cause doubt which is the biggest reason of all the failures in  our lives. Our confidence is cut off when we are fearful and worried.

doubt_diceRobert Anthony says that “self-confidence is the inner feeling of certainty”. Brian Tracy states that successful people act in spite of  fear, while unsuccessful people let fear stop them, because successful people  are self-confident and they move intuitively in the right direction. Self-confidence is not just a self-confident look on your  face, acting like you are better than others. It is your inner guidance and  peace of mind. It simply means having faith in oneself. Self-confidence gives us  energy to create our dreams. Steve G. Jones says that our lives are shaped by  decisions that we make and the decision to act is fueled by confidence. If you  want to land at your dream job but lack the confidence to make the decision to  act in a way that would bring you closer to your goals, you will probably wind  up without achieving your goal. Confidence is a resource which is both  invaluable and essential toward the achievement of any goal.

We often let worry take over our lives, as worry is almost our God.  Atkinson says that “a man may worry himself  to death and yet nothing will be accomplished, but when he transmutes his worry  and discontent into desire and belief, then something happens.”  Rev.  Christopher Ian Chenoweth compares worrying to being in a rocking chair. You are  rocking back and forth, back and forth – you feel like you are doing something,  but you are not getting anywhere.  You are just mentally and physically  tiring yourself out. Thinking about all the things that could be wrong or go  wrong doesn’t make your life any more controllable or safer.  Mark Twain  said once: “I’ve suffered a great many catastrophes in my life. Most of them  never happened”. 99% of what we worry about, never come to pass.  Worry can  never accomplish anything. Worry is negative and destructive. William Walker  Atkinson claims in his book “Thought Vibration Or the Law of Attraction in the  Thought World” that worry is the child of fear – if you kill out fear, worry  will die for want of nourishment.

The act of worrying is using your imagination and emotion to create something  you do not want. If you are in a situation where you haven’t got any results in  achieving your goals, and you start to question and doubt, you are moving away  from your goals. Joseph Murphy states that our subconscious mind creates our  reality through the pictures we accept  and hold. If you have been doing affirmations over a period of years and still  getting nowhere, it would be wise to look inwardly at the pictures that you have  been holding about yourself. If you are not sure, if you doubt, then it will not  come to pass, because the messages you send to your subconscious mind are  controversial and you sabotage your goals. That is why we fail to manifest what  we want.

Brad Yates provides an example how contradictory thoughts influence our  manifestation. If we imagine ourselves going to a restaurant and ordering a  hamburger, but immediately as the waiter walks away, you say, “I really  shouldn’t have that. Maybe I should order a salad. Or maybe I should have a  sandwich.” The waiter stands there waiting for you to make up your mind, and you  wonder why you don’t have your hamburger yet. Our subconscious mind is like this  waiter, he can’t serve us if we send contradictory signals to it. Some people  try visualizing and affirming what they want for a moment, but then they spend  the rest of the time undoing this creation by worrying and doubting. Joseph  Murphy reminds us that when our desires and imagination are in conflict, our  imagination invariably wins. Ron Holland confirms it in his book “Eureka Enigma”  by saying that when the words and the pictures are in conflict it is always the  pictures that win.

Rev. Chenoweth advises to say to yourself: “The worry stops here!” You must do it at the moment when you  feel worried, not later. Focus only on what you desire. Do not focus on your  fear of not achieving your goal. If you doubt it, then it will not come to pass.  Chenoweth says that if we see our problem as a heavy rope, it seems to be strong  and unbreakable. And yet this rope is made of individual strands. If you would  take it apart, it would be easy to break these strands even with bare hands. If  you stop worrying and trying too hard to get solutions consciously, your  subconscious mind will solve problems for you, and you start to move intuitively  in the right direction. You have to shift your awareness to your desired reality  in order to draw it into manifestation. The key is to feel comfortable with  thinking, talking and acting in a state where your desire is already a reality.  This means that you must relax and release all stress related to achieving your  goal.  You have the power to bring yourself into harmony with who you  really are – a being that has infinite possibilities of experiencing great  success in life.

Ulrica  R.Richmond –    About the Author:

Ulrica R. Richmond produces articles on the power of your mind that can help  you succeed in business and in everyday life.  Read more how to overcome  fear and worry , increase you self worth, discover your  inner voice   and attract a positive confident  energy  into your life by  visiting this website! http://millionairemind.weebly.com/self-confidence.html

 

 

Creating in the now…

Creating in the now… If you think back over your life, about all the things that have happened to you.
Photo by Frank Cone on Pexels.com

Creating in the now…

If you think back over your life, about all the things that have happened to you, all the things that you have given away, and all the things that you’ve received. They’ve all happened in the present moment. Unfortunately, so often, our focus tends to be on what has happened, what we’ve given away already, what we will have to give away, and what might happen in the future. Which is a dichotomy in itself really (the latter I mean) because nothing ever happens in the future. Ever. Everything always happens in the Now. The present moment.

Let’s look at this in more detail. Imagine that you are moving home. You’ve bought the house, you’re waiting for the Completion Day in a month’s time. You’re getting excited about moving into your new home. Hopefully you’re not getting depressed about having a mortgage! You’re planning on where you will put your furniture, how you will decorate, how you will fix up the garden, and so on.

This is all good stuff, and wonderful to do. It can create wonderful feel-good energy that helps you feel happy and be in a flowful state. Remember, when we feel good, we create and attract even more positive experiences into our lives.

The trick about visualising the future, however, is also to focus upon enjoying where we are right now. Completion day may well be in a month’s time, but when that time comes around it won’t be in the future, it will be NOW. You will be moving in NOW. Nothing ever manifests for us in the past or future, only in the present.

Everything we’re aiming to manifest into our lives needs to come to us. We need to allow it in. We need to take intuitive actions to help create what we want, and feel good about what we’re doing that’s getting us to where we want to be. Unfortunately, we have a tendency to be an impatient bunch of humans and, because what we want isn’t here yet, or doesn’t seem to be coming quickly enough, we get frustrated and sometimes even give up!

Esther and Jerry Hicks have a great analogy about this in terms of travelling from one place to another. We get halfway there and realise we’re not there yet so we go back home again.

But we realise we want to be somewhere else and so set off on the journey again, only to get half way and get frustrated because we’re not there yet, so turn around and go back again. And so on, and so on, and so on. Notice a pattern like that in your life? Ever hear yourself saying things like “I want it but I haven’t got it yet, I really want it but I still don’t have it, I keep moving towards it but it’s not here yet”.

See where your focus is? Not on what you WANT but on the fact that you haven’t got it yet. After all, even God took 6 days to create the Earth. Imagine if God had given up halfway through because it wasn’t finished yet?! 😉

In order to create and manifest what you want you need to feel good about where you are on your journey right NOW. In the Now. In the present moment. Feel good that you ARE moving forward. Feel good that you are leaving behind what you no longer want. Feel good about anything and everything. It is only in feeling good, and making peace with where we are that we’ll actually get to be where we want to be.

Don’t get frustrated because moving day hasn’t arrived yet, get excited about how what your house will look like when you’ve moved in. Get excited about how happy you’ll be there. Feel elated about having achieved what you wanted to. Feel good about the place you’re living in right now. Feel good about how smoothly the process is going. Feel good about packing things up, ready to be moved. Etc, etc.

Do you see, by focusing upon, and feeling good about, the current moment, you are creating a happy, enjoyable life right now. It’s OK to acknowledge contrast – but then focus upon what you do want. Don’t keep “waiting for it to happen”. If you keep waiting for something to happen it never will. Create a happy, enjoyable, delicious life in the present moment. Enjoy every moment of the journey, because when you get to the perceived destination, there’ll always be another dream or goal to aim for.

An article written for spiritguides.co.uk by Alun Jones