Meditation Guide
   
 

Fitness Workout - Exercising the Present Moment!



The following exercise program has been designed to get the mind firmly in the present, not yesterday or tomorrow but right here, right now. It's a particularly great exercise to become familiar with because it helps during times when you need to totally concentrate on an important task. There have been many times in the past when I've been overwhelmed by the many different tasks on my 'to do list'. Learning to become present has helped me to focus totally on one thing at a time and makes me far more effective in my work output.

You can try one, more than one, or all of the following exercises to access the present moment and as you do them, retain your focus for at least three minutes. The longer you stay focused the longer you'll be in the present moment.

If you start thinking about dinner; what's on television; the shopping etc, then you're no longer in the present but the future or possibly the past. If and when this happens refocus on your breathing to again be aware of the present moment.

Sit and be still, as in do nothing except become aware of the rise and fall of your chest as you breathe in and out, listening to the sound of your breath.

To become fully present, right here right now, focus on what is happening inside your body. Do you have hunger pains? Are you cold/hot? Move your tongue around inside your mouth and feel your teeth.

Hear the sounds of people, traffic, music and anything else that is around you at this present moment.

Become aware of the colours around you, the colours of your clothing, the furniture, the seat you're in, the colours surrounding the windows and doors within your line of sight.

Start to feel the texture of the materials you come in contact with. Right now feel the texture of the clothing you're wearing, is it soft, rough, cool, warm, fluffy? Do you notice the weave of the shirt, trousers or skirt you're wearing?

Put your hands together and start massaging your palms. Do you notice the lines in your palms, does your skin feel dry, smooth or rough. Now massage the tops of your hands. Do you notice any differences?

Concentrate only on what you are doing right now. Nothing else exists while you are concentrating on the task at hand. When you do this you are in the present moment, tomorrow and yesterday no longer exist there is only you and this moment.

When you have conversations with others, be there with them. Listen attentively; match their tone, speed, volume and pitch and also their breathing rate. People can sense when you're not paying attention to them. Put yourself in their shoes. Do you want to be heard when you speak to others?

Face yourself in a mirror. Practise smiling at yourself, poke out your tongue, notice whether your shoulders rise and fall as you breathe, inspect the colour of your eyes, are your shoulders straight or lopsided? Arch your eyebrows! Laugh at yourself! Be totally present with yourself - it can be totally fun!

If you still have some problems accessing the here and the now, team up with a friend or in a group. You could have the time of your life in the now, filled with much laughter and possibly an insight or two!

Michaela is a graduate of a well known parapsychology academy in Sydney Australia, and is a highly-regarded professional within this field.

She is also a Transformational Coach, certified practitioner of Neuro-Linguistic Programming (NLP), and writer who is totally committed to helping others create positive and action oriented changes to their lives.

A high achiever in many areas of her life, Michaela has extensive experience through not only her varied careers but also her interests and education in the fields of spirituality, aromatherapy and massage, personal development and transformational coaching, to writing and meditation.

Michaela is the author of the eBook 10 Colour Meditation Scripts, and publisher of a monthly e-newsletter called From My Desk which is available via subscription at http://www.michaelascherr.com

Married to David, Michaela has two children, Kristen and Aaron, and a grandchild called Matthew. Michaela and her family currently live in Brisbane Australia. http://www.michaelascherr.com







Meditation News:




KTBS

The first 'brain gym' in the ArkLaTex teaches meditation techniques
KTBS
Mastermind is a relatively new concept in boutique fitness: a studio that exclusively offers guided meditation. There are no treadmills or pilates reformers. This is a gym for your brain, designed to quiet your relentless mental chatter. Meditation ...



Reader's Digest

This School Replaced Detention with Meditation—and the Results Are Truly Mind-Blowing
Reader's Digest
But an unruly elementary school kid wouldn't possibly sit still and be quiet for 15 minutes of meditation in school! Right? Wrong. This method has seen very impressive results. Most of the children do cooperate for the 20 minutes they're in the room ...



OCRegister

Taiwanese meditation master visiting Irvine to teach approach to living a life of purpose
OCRegister
Living life with purpose and fulfillment — that is the topic Master Wu Chueh Miao Tien, the 85th patriarch of the Taiwan-based Chan school of meditation, will tackle during his first U.S. public address, Saturday, July 1, at the Irvine Barclay Theater ...



Popular Science

Aura uses artificial intelligence to deliver personalized meditations
Popular Science
Thankfully, technology and science are teaming up to fix this growing issue with a whole slew of meditation and relaxation based tools. One example that's currently sweeping the industry is Aura, an app that helps you reach inner calmness through short ...



New York Times

To Train an Athlete, Add 12 Minutes of Meditation to the Daily Mix
New York Times
If athletes practice meditation for a few minutes a day, they may become better able to withstand the mental demands of hours of strenuous physical training, according to an interesting new study of Division I college football players. The study, which ...



Golf Channel (blog)

Anirban Lahiri Extols Virtues of Meditation | Golf Channel
Golf Channel (blog)
CROMWELL, Conn. – Anirban Lahiri has covered the emotional spectrum this week at the Travelers Championship, following his opening 73 with a 63 on Friday ...

and more »


Forbes

How Meditation And Yoga Can Alter The Expression Of Our Genes
Forbes
For those who are still skeptical about whether mind-body practices like meditation, yoga, and Tai Chi actually work, a new study goes further in laying out how they affect us—right down to the level of our genes. The meta-analysis, published in the ...
Why Yoga, Tai Chi and Meditation Are Good for YouWebMD
Meditation, Yoga Can Reverse DNA Stress ReactionsPsychCentral.com
Meditation and Tai Chi don't just improve your health and mental state, they seem to improve genetic activityZME Science
Coventry Telegraph
all 21 news articles »


The New Yorker

Headspace Special Meditation Session: Your Payment Was Declined
The New Yorker
Welcome back to another Headspace session. This is a special session because it is exclusively geared toward you, Stephen Bradley. The name of this lesson is Your Payment Was Declined, Stephen. As always, make sure to find a comfortable spot in which ...



Recode

Do meditation apps really work?
Recode
He said it's important to bring guided meditation directly to the phone, rather than expecting people to seek out in-person classes, because “that's where they spend their time, that's where their stress is.” “I just think we haven't really worked out ...



The Guardian

Is John Lennon's Imagine patronisingly sappy, or a moving ...
The Guardian
John Lennon and Yoko Ono, 1972: 'Imagine is, more than anything, a love song, a quiet celebration of respite while the world all around is striking notes of ...

and more »

Google News

Featured Video

Meditation Store


Enjoy the immediate benefits of our meditation products!
Read more...

News & Events


Sign up to receive breaking news as well as receive other site updates!

Meditation Guides


Featured Posts


What Does Meditation Music Do To You?
Personally I belief that it is possible for anyone to live a life of happiness,inner peace, and outward success, no matter what their present or past circumstances. There are very real methods anyone can use to achieve these things-if they are willing to make the necessary changes in how they see themselves and their relationship to the rest of the world, and take the necessary actions.
Meditation
Hello, sample some of the arguments below. But mind you, this is not an opinionated writer that is trying to forward his profound knowledge on an altruistic art that is meditation.
Meditation - What is It Good for Anyway?
Meditation is an age old healing and stress relieving modality practiced throughout the world, in virtually all cultures and all religions, although it may go by different names - prayer, visualization, relaxation techniques, and hypnosis; they are all forms of the same practice.Meditation refers to "taking a break" from real life.
How to Use White Noise
White noise is: A sound containing a blend of all the audible frequencies distributed equally over the range of the frequency band. White noise is analogous to white light which contains all the colors of the rainbow together.
Meditation Supply Items - Can They Help Deepen Your Practice?
Can a meditation supply item help you go into a deeper state of inner awareness? If you choose the right item, there is a good chance that it can help you get more comfortable and allow you to become more relaxed.A common problem with meditation is that many people are not flexible enough to sit in a position for a long time without starting to feel some discomfort in their bodies.
Embrace Fear and Let Go
Before I started meditating several years ago with CDs using audio technologies, I estimate I hadn't recalled much more than tiny snippets of a dream in, gosh, at least ten years and probably many more than that.One of the things I liked immediately when I began using meditation CDs was that I started sleeping as soundly as a puddle of snoozing cat and dreaming vividly and often.
Understanding Meditation
Meditation has been around for many thousands of years. It is a technique geared towards inner discovery and enlightenment.
How You Can Unite Meditation, Divine Essence, And Personal Tenacity to Serve Your Highest Purpose
1. Meditation:Meditation is a sacred practice.
How To Meditate Without Even Trying
I remember when I started trying to meditate. I would sit down, close my eyes, and try to be really calm (my definition of meditation at the time).
Cultivate a Positive Mind-Set Through Meditation
You have the ability to create your own mind-set. Whether your attitude is positive or negative, is up to you.
A One Minute Meditation
Maybe learning to meditate intimidates you, and in any case it's tough to find the time for daily meditation. The solution to both problems is an easy meditation you can learn right now, that will only take a minute to do each day.
Meditate to Unlock Your Hidden Potential - Part 1
Meditation is often misunderstood by those who do not practice it. Very often, I hear meditation referred to as, "altered states of consciousness.
Meditating - Staying Awake
Why is staying awake while meditating important? Falling asleep is certainly relaxing, and can be good for you, but to get the full range of benefits from your meditation you need to have your brainwaves in the alpha and theta ranges. When you are asleep, your brainwaves range from theta to delta.
Relaxation Techniques to Revitalize Body and Mind
We all get to a stage where we've just had it. We need a break.
Why Should You Meditate?
Everyone's mind needs a little downtime. We all need time to focus on one task, instead of multi-tasking all day and night.
Body Talk
zzzzzzHow many times have you zoned out in front of the television, only to discover an empty bag/bottle/carton of _______ (substitute your current no-no food) sitting in front of you and you have NO MEMORY of having consumed it, let alone enjoying it?Come on, we've all done it.It's OK - well, actually, it's not OK, but we'll talk about that in a minute.
Meditation - Easy Tools for Success
Do you want to learn how to meditate? Have you tried to meditate but you keep falling asleep? Or you're not sure you are doing it right? Do you keep thinking about other things while you are trying to "clear your mind"?First you need to decide what type of meditation you want to do. There are basically two types of meditation - active and passive.
Meditation Is Not Just for Men with White Beards
What kind of picture comes to mind when someone mention the word "meditation?"I don't know about you, but for me, I use to get a picture of some real, health food nut, with a white beard, sitting Indian style with his eyes closed, palms facing up and making weird sounds. Didn't seem like anything I thought I'd ever do.
Meditate to Unlock Your Hidden Potential - Part 2
You can be the creator of your own manifest destiny. Through daily meditation practice and focus on changing your life for the better.
Holosync Meditation - Does It Really Work?
Chances are, if you are on a quest for self-improvement, you've already heard of the Holosync Meditation CD's. What It Is: Developed by Bill Harris in the late 1980s, the Holosync Solution is an audio program designed to bring your brain waves to the alpha (and lower)levels automatically just by listening to the cds.