Loving Kindness Metta Meditation

30 Day Challenge: Take a few minutes each day and just listen to this meditation.  Fill yourself with loving kindness and spread it throughout the world.

Report back and let me know the miraculous changes to begin to notice in your life!!

Namaste!!

Relaxation Meditation

Meditation

Meditation has so many benefits and it's doesn't cost a dime.   There are so many ways to meditate and all are beneficial.  I personally found that when my mind is racing it is easier to do a guided meditation than simply to try to quiet my mind.

Listen to this Relaxation Meditation and let me know what you think.  If you like it, please subscribe to my channel.  I will continue to add new meditations including some for kids.

Patience - yep, again!

I know I talk about the importance of patience a lot but it's what I need to work on and I know I'm not alone.  So often we get discouraged if things don't go exactly the way we want when we want.  Let's put a stop to that today :)

If you have a goal, it may take time to achieve that.  As you may know, I have recently taken up running.  Okay, some people would call what I do wogging.  A combination of walking and jogging but I will get better every time I get out there as long as I'm consistent and keep at it. It's easy to get discouraged and say, I can't do a marathon that will take me forever and I don't have the patience to walk it - and perhaps not the muscle strength (however, walking is a lot easier than running!)  I am basing that on my present physical condition.  But guess what, I can change that IF I have patience!!  

The same goes for any goal - weight loss is a great example, too.  Often people look at a 1 pound weight loss as nothing when they have 80 more pounds to lose but the fact is, it's a step in the right direction and with every step - no matter how small - you are getting closer to your goals!!

So my goals for today are to really ask myself what I can do for me today to bring me joy and get me closer to my goals and then listen!  Often we ask the question but when we don't have an immediate answer, we stop listening!

Take time today to be patient with yourself and take note of any progress you have made toward your goals.  It doesn't matter how small.  Write it down and celebrate yourself.  Take another action step in the right direction and applaud your courage and determination.

Enjoy your day.  Be patient and trust that all is well and you can do anything!!

10 Easy Ideas for Relaxation

When was the last time you really relaxed?  Is your mind constantly busy?  Do you ever just take time to relax and do nothing?  I don't mean do mindless activity like watch TV or sit on Facebook!  Those are not mind quieting and often, believe it or not, add to stress.  Not always and that depends on you but sometimes. Here are some ideas for relieving stress and opening yourself up to more creativity.

1. Meditate - just do it.  Guided relaxation, quieting your mind, mindfulness, following your breath, mantra.  If you don't know a lot about mediation, I'll do another blog on that.  In the meantime - you can just go to YouTube.  You'll find lots.  You don't have to even do this for a long time.  You can do a couple of minutes several times a day.  It really works!!

2. Exercise - get moving but not too hard.  If you are doing anaerobic exercise (where you can't carry on a conversation), you are actually adding to your stress level because it releases cortisol, the stress hormone.

3. Yoga.  Yes, this is exercise but I give it a category of it's own when it comes to stress relief because it is so effective.

4. Laugh - laughing is amazing for your body.  It helps reduce stress and heal on all levels.

5. Connect more.  This is really best done in person and really connecting.  Connecting on the computer really keeps us isolated since we are often alone there. Allow yourself to be with people and really be vulnerable and be a true friend.  Release judgement and connect. Every one of us is alike in many ways.  We all need love and we all have feelings and emotions.

6. Hug more.  We all need physical contact to thrive.  Hugging has so many benefits and it doesn't cost a thing! Shoot for 12 hugs minimum each day.

7. Forgive.  Forgive others and yourself.  You have to let go of anything that may have hurt you so that you can move on and that means forgiving others and yourself.  Forgiving is not condoning and is instrumental to your health.  If it seems like a stretch, start with the affirmation, "I am willing to begin to forgive."

8. Music - listen to music that makes you feel good.

9. Smile.  Smiling alone (even if you don't feel like it) releases chemicals in the brain that combat the stress hormones.  Often when a smile is returned, it makes us feel even better and further reduces our stress levels.

10. Take a relaxing bath.  Not a shower but a bath.  Allow the warm water to relax all your muscles.  Maybe turn off the lights and light some candles.  This goes perfectly with listening to relaxing music or a guided meditation.  Add some lavender and Epsom salt to make it a detox bath.  Enjoy.


If you do something special for yourself everyday, you'll notice the difference.  Let me know how it goes!!

Are You Using Meditation To Be Healthy, Whole, and Happy?

Research has shown that meditation has many benefits.  In one eight-week meditation program, the study participants showed improved mood as well as decreased anxiety, tension, and fatigue.  Researchers also used brain scans which revealed improvements in blood flow in areas of the brain that control memory, implying that meditation can improve memory and prevent memory loss. Meditation has been shown to

create new neural circuits in our brain which allows us to use more of our brain.

Meditation also decreases blood pressure, pulse rate, the stress hormone, cortisol, and inflammatory substances.  It's also linked to a decrease in diabetes and heart disease!  If that's not enough, there is evidence that it decreases and sometimes eliminates chronic pain.  Yes, people who have been in pain for years without any relief may find it with meditation.

It has also been linked to greater success and life satisfaction!  What are you waiting for?

There are many different types of meditation and all seem to be beneficial.  My suggestion is to find the one, or ones, that work best for you and integrate them into your daily routine.  If you have never meditated before, have fun and experiment with different types.  Personally, when I am feeling most stressed and unable to easily quiet my mind I like guided imagery meditations.  They can lead anywhere you need to go!!

Don't forget that yoga and tai chi are forms of meditation, too.  Walking can be a form of meditation, too, if you really bring yourself into the present moment and focus on the now.  If you find your mind wandering just bring it back to your breathing or the feeling and rhythm of your feet on the ground.  Enjoy the surroundings and relax.  Listen to your breathing.

Looking at the pictures I picked, I just want to also state that meditation can be done anywhere and in any position.  You may enjoy being outside at sunrise or sunset but you can close your office door and sit at your desk and meditate mid-day if you want,  You can meditate while laying in bed.  Whatever works for you!

As always, please be gentle with yourself.  If your mind reverts to stressful thoughts, thank them for trying to help you and release them.  We are trained to think of the future and dwell in the past, a meditation practice will help bring those thoughts into the present.  It is a practice that we need to do regularly to change old thought patterns.  I'd love to hear about your experiences.

Have fun and be heathy, whole, and happy!