Meditation: The Ultimate Guide to Relaxation, Mindfulness, and Stress Relief

By Athena Doros

This is a 3-book bundle, which addresses various subtopics, including but not limited to these:



Book 1: Can meditation help you live longer?


Can meditation help you relax more?


The answer to both of these questions is a resounding “YES!” And in this guide, we’ll help you become more familiar with meditation practices in general, as well as two specific forms of meditation, which are music meditation and guided sleep meditation. These two ways to get into a meditative state are popular and have been practiced for decades among meditation enthusiasts.



Book 2: In this fascinating short-read, you’ll find out about some out-of-the-box methods to take your meditation practices to the next level. Some of those methods are:


Karate breathing meditation
Aromatherapy
Mantra meditation
Walking meditation
Tai Chi
Healing sound baths
Zen meditation


In a way, the basics are also explained in the beginning, but as you can see, there are many ways to make it a bit more interesting or creative. I invite you to look inside or listen to the audio version of the book and find out!



Book 3: There are many basic ways to meditate, and this guide surely talks about those. However, as a bit more of an alternative consideration, the book shows you different forms of meditation you may have never thought of. Examples are:



Coloring mandalas for stress relief and meditation
Using a fidget spinner to remove some tension
Art therapy and drawing
Bathtub meditation



Are you curious about how you can make these creative meditation methods work for you? Then go ahead and start reading or listening to the book.

• Language: English
• Publisher: Efalon Acies
• Release date: Oct 19, 2020
• ISBN: 9791220209809

Book preview

Longer?

Chapter 1: Mindfulness and Meditation

It's simple to get caught up in a pattern of crazy thoughts-- thinking of a shopping list of things that really need to get done, ruminating on past events, or could-be situations of the future-- and learning mindfulness can help. However, exactly what is mindfulness?

It can be defined as a frame of mind that includes being fully concentrated on the now so you can recognize, admit to, and accept your thoughts, emotions, and feelings without judgment. Mindfulness meditation is a mental training practice that teaches you to slow down racing thoughts, let go of negative feelings, and calm both your body and mind.

Mindfulness strategies can vary, but in general, mindfulness meditation includes a breathing practice and consciousness of body and mind. Practicing mindfulness meditation doesn't need props or preparation (no need for candle lights, essential oils, or mantras, unless you enjoy them). To begin, all you really need is a comfy and nice spot to sit, 3 to five min. of leisure time, and a judgment-free mindset.

How to Begin

Learning mindfulness meditation is simple enough to practice by yourself, but a teacher or program can also help you begin, particularly if you're practicing meditation for specific health reasons. Here are some basic steps to help you get started on your own.

Reserve Meditation Time

Whether you set your alarm 30 minutes before little ones rise or set aside time to wind down some minutes just before bedtime, do your best to carve out a time each day to practice mindfulness mediation. And do not be too hard on yourself if life gets in the way; just try again tomorrow.

Get Comfortable

Go to a quiet and comfortable place. Sit in a chair or on the floor with your head, neck, and back straight but not stiff. It is also useful to wear comfortable, loose clothing so you are not distracted.

Consider a Timer

While it's not really needed, a timer (preferably with a soft, gentle alarm) can help you fixate on meditation and ignore time-- and eliminate any excuses you have for stopping and doing anything else.

Because lots of people lose track of time while practicing meditation, it can also guarantee you're not meditating for too long. Be sure to also allow yourself time after meditation to become aware of where you are and get up slowly.

Focus on Breathing

Become mindful of your breath, attuning to the feeling of air moving in and out of your body as you breathe. Feel your stomach rise and fall and the air enter your nostrils and leave your mouth. Pay attention to the way each breath changes and is different.

When thoughts come up in your mind, do not ignore or reduce them. Simply note them, stay calm, and use your breathing as an anchor.

Give Yourself a Break

If you find yourself getting carried away in your thoughts-- whether with concern, fear, anxiety, or hope-- observe where your mind went, without judgment, and just return to your breathing. Don't be hard on yourself if this happens; the practice of going back to your breath and refocusing on the present is the practice of mindfulness.

Download an App

If you are having trouble practicing mindfulness meditation by yourself, consider downloading an app (like Calm or Headspace) that provides free meditations and shows you a range of tools to help you get centered throughout your day.

Mindfulness in Your Every Day Life

As you practice mindfulness meditation, it helps to find ways to bring mindfulness into your daily life-- particularly on those days when life is too busy to take a minute alone. Mindfulness meditation is one strategy, but everyday activities and tasks supply lots of opportunities for mindfulness practice.

You can do most things mindfully, says Monahan. Anytime that you're resting your attention in the present moment and whatever you are doing/experiencing you are practicing being mindful, she says. Not only does this enrich the present moment activity/experience you are engaging in, but it also permits you to be present in your time instead of returning to the past or into the future.

Brushing your teeth: Feel your feet on the floor, the brush in your hand, and your arm going up and down.

Doing the dishes: Savor the gut feeling of the warm water on your hands, the look of the bubbles, and the noises of the pans clunking on the bottom of the sink.

Doing some laundry: Pay close attention to the odor of the clean outfits and feel of the fabric. Add a focus component and count your breaths as you fold laundry.

Driving: Turn off the radio-- or put on something relaxing, like classical music-- imagine your spine growing tall, find the half-way point between relaxing your hands and grasping the wheel too firmly, and anytime you see your mind wandering, bring your attention back to where you and your car are in space.

Working out: Instead of watching television while on the treadmill, try concentrating on your breathing and where your feet are in space as you move.

Getting kids ready for bed: Get down to the exact same level as your kids, search in their eyes, listen more than you talk, and appreciate any snuggles. When you unwind, they will also.

Particularly when you're new to mindfulness meditation, you likely have a lot of questions about how it works, how it can help you, and what to do if you just cannot seem to get in the now. Here are some answers to common questions to consider.

What Are the Benefits of Mindfulness Meditation?

Routine practice of mindfulness meditation has benefits for your physical and your mental health, including playing a crucial role in the management of anxiety, tension, depression, sleep disorders, relationship issues, and eating addictions.

How Long and How Often Should I Practice?

The goal is