Meditation Mini Course

Meditation Tips and Articles:

8 AWESOME REASONS TO BEGIN YOUR MEDITATION PRACTICE:

So you are thinking about beginning a meditation practice! Perhaps you’ve heard about the benefits to your health and well-being or you’re just looking for a way to chill-out. Either way, I’m excited for you, as you begin this life-changing practice. In order to get you motivated, I’ve prepared a list of some of the benefits that you are likely to experience. So, if you commit to this daily practice, let's time-travel and take a look at "you" in 90 days, with meditation as part of your wellness routine:

1) Your stress and anxiety levels are lower.

Stressful events and circumstances have less and less of an effect on your peace of mind and happiness. You have fewer concerns and fears about your future, and you know they will continue to soften, and eventually disintegrate completely. The knot of anxiety in your stomach (if you had one before) has loosened and is almost or completely gone.

Now and then, you feel yourself tighten up inside when something seems amiss or worrisome – but that's the point! You feel yourself tighten up – you notice what’s happening in your body! You experience it as something you can change. In fact, you seem to be able to loosen up almost immediately simply by noticing how you're feeling and deciding to feel differently.

2) Your health is improving, and you have a consistent sense of wellbeing.

You feel better, eat better, breathe better, move better, and make better choices for your health, in general, throughout your day. You have more energy, yet it's modulated and consistent – unlike the frenetic bursts of energy you may have experienced in the past. Your body is more at peace. You experience "happiness for happiness' sake," joy and contentment that don't depend on outer circumstances but arise from your center without respect to what's "really" happening.

3) You make better decisions faster, with confidence.

You have new insight into questions or problems that used to confuse or overwhelm you. You hear from your intuition clearly and often throughout your day. You see more options in any given field of choices, even as you are able to identify and select the best option in less time and with less mental effort than you use to require. You have a new serenity about the outcomes of your decisions.

4) You enjoy much more mental focus and flexibility.

Your ability to concentrate on any given problem and stay with it until you solve has increased exponentially. It continues to become stronger and clearer. You are able to switch almost effortlessly between life roles and tasks, responding appropriately to diverse situations and demands with little or no frustration or transition time.

 

5) Your acceptance of yourself and others increases and continues to grow.

You feel and show greater love and tolerance for yourself and other people, and you have a healthier sense of self worth, which continues to increase as the weeks turn into months.

Your brain rarely hits "play" on self-abusing or defeating emotional and psychological tapes that have dominated your mind and heart for years. And when it does, you usually notice what's happening and re- direct your thoughts.

6) Your ego recedes as greater emotional resilience emerges.

You have fewer and less intense struggles with pride, touchiness (over-sensitivity), fear, guilt, and every other negative emotion or condition. Your attachment to outcomes diminishes, and you don't embarrass easily.

You bounce back faster when criticized, whether the critic's visions are positive and constructive or hurtful and demeaning. You can respond to helpful feedback with a new equanimity. You are protected, guarded by a sort of spiritual shield through which others' words and opinions must filter before they reach your emotional centers. Old emotional wounds are healing or have healed, completely without your even noticing.

When a bump or a detour arises in your manifestation journey, you address it with greater ease and confidence than you ever thought possible before.

7) You get more done in less time, using less energy - and you enjoy the process!

You spend an hour doing what would have required at least two or three before you adopted a daily meditation practice. Best of all, during that hour, you find yourself needing to invest only a fraction of the mental and physical energy you would have needed to invest before.

 

8) You think and behave less impulsively – and compulsively.

Your thoughts and feelings translate into action at a slower pace, yet no time is lost. Instead, time is saved – again and again. You are able to see down the road a bit further when considering any action and make a more balanced, positive choice. You’re less likely to make major decisions on the spur of the moment.

Your unhealthy addictions loosen their grip. If you have a problem with over-eating or unhealthy food habits, you find yourself eating less of the foods that harm you and more foods that nourish your body. If you have a problem with shopping or spending too much, you find yourself shopping and spending less, before you know it. And the same holds true for other addictions, as well.

You can refrain from responding with an angry remark when your mother puts you down, again. You have the wherewithal to refuse a call from the ex-girlfriend who only rings when she's in trouble. You're able to say "no" to that extra piece of cake more often.

You connect with your spirit and become who you really are, more and more, every day.

As you can see, from this impressive list, meditators have greater focus and mental clarity, better memories, learn rapidly and easily, and demonstrate better analytical skills, foresight and judgment. They are more conscious, more aware, and more perceptive. On every measure, they’re “brighter,” in the truest sense of the word. In short: their brains just work better.

Finally, meditators experience many, many more positive thoughts and emotions (proportionally) than those who don’t meditate. They’re happier, more serene, more centered and whole, as people.

 Meditation is a way to pamper your mind and soothe your soul. May meditation become your own private sanctuary to rest, re-charge and re-invent yourself. 

En-joy and be well.

Dr. Michelle Nielsen

5 Tips for Creating a Successful Meditation Practice:

Congratulations!  If you are starting your own meditation practice, you are on a path to improved mental, physical and spiritual well-being! By understanding and following these 5 tips tips below you will create a solid base on which to build your meditation practice. By starting with a strong foundation, you will be more likely to build a life long habit of meditation.  Now, it’s time for you to explore some of the many techniques available and pick the one that resonates with you.

 

1) CONSISTENCY & ROUTINE

In developing a life-transforming meditation practice, being consistent and maintaining a meditation routine are far more important than how much time you actually spend meditating. Just a few minutes of meditation every morning and evening during the week will do much more for you than an hour-long meditation marathon on Saturday or Sunday ever could. And this is true, even though the actual amount of time you would spend works out to be roughly the same.

2) MORNING & EVENING

A nice meditation first thing in the morning connects you with your truest self at the very start of your day, so you can be the very best version of you almost from the moment you wake up. On the other hand, an evening meditation is especially relaxing and healing. Because it occurs close to the time you sleep, it also harnesses the power of dreams to do important inner work, opening you up to become a clearer channel of manifestation energy. Both meditation schedules deposit serenity, connection, focus (and so much more!) in your “meditation account,” bringing you greater and greater results with each session.

3) START SMALL

Start with a 5-12 minute meditation session every morning, soon after you wake, and one in the evening or at night before bed. You might try meditating for five minutes on your first day, six on your second, and so on, over eight days - until you reach twelve minutes. Then, over the next weeks or months, you can add minutes from time to time, until you can meditate for 20-30 minutes at a time, if you like.

4) STAY STEADY

Always remember that five minutes of meditation completed is better than 30 minutes intended or planned meditation. You can always meditate more, but make sure you complete at least one basic, 5-12 minute session every morning, and one every the evening, regardless of how busy you are, or what’s going on in your life. (You need meditation the most when you have the least time for it!)

5) SERENE SURROUNDINGS

If you know your children are likely to zoom through the room at any time, if the phone is on the hook and could ring at any moment, don’t try to do your meditation. If you’re alone in a parked car on a deserted city street, don’t even think about it! You’ll only create stress and distress for yourself. Your body is not designed to allow you to descend into the deepest parts of your consciousness when you are “on call” or inattentive to surroundings that really do demand your attention. Save your meditation for your sacred space.

Carry out your daily meditation practice in a clean, quiet place. Hang a “do not disturb” sign on the door if there’s even a chance you might be interrupted during your meditation. Make it clear to the people around you that the time you spend in meditation is sacred. You should only be disrupted in case of a genuine emergency. My friend Mischa has warned her husband and sons that if they interrupt her during her meditation “there had better be blood or fire!”

When you want to take advantage of a few free moments and meditate at other times of the day, and in public places, just make sure that you are in safe surroundings. Otherwise, you will be fighting your essential best interests.

6) PREPARE

If you can, wear comfortable, loose-fitting clothes to do your meditation. Before your daily meditation session, set a timer for the amount of time you plan to devote to your practice (unless you’re using a guided meditation recording). This is necessary to keep your mind free of repetitive reminders about the time and your pending responsibilities.

When your preparations are in place, sit up straight in a supportive chair or on the floor with your legs crossed. Rest your hands comfortably against each other, or on your thighs or knees. Unless you are concentrating on a visual object, turn off the light and/or close your eyes to filter out visual distractions.

Finally, take a deep, cleansing breath through your nose, filling your diaphragm and holding the air for a few moments, then releasing it in a steady, comfortable stream through your mouth. Repeat this deep breathing three or four times, mindfully relaxing the muscles of your body with each exhalation. Now you are ready for your meditation!

Wishing you all the best in your meditation practice and I’m certain that soon you will see how your time investment is well worth it as you slowly transform into a healthier, happier and more productive you!

En-joy and be well.

Dr. Michelle Nielsen

 

AN INTRODUCTION TO MEDITATION: A SHORT PATH TO BIG CHANGE

In the Western World, many people are looking for a meditatin technique that they can incorporate into their busy routine. Most of us have heard how simple meditation techniques can benefit our overall health and well-being.  However, for many, it is categorized as an esoteric and “new-age” activity.  Others, who understand its advantages, are very keen to try it, but believe that finding finding a meditation technique is complicated and time-consuming.

However, meditation is simply a way to rest, focus and train the mind.

In a world where we are constantly bombarding with external stimulation and information, we can become disconnected with our inner self and our natural peaceful state.

There are several simple meditation techniques to make meditation an easy and efficient practice to create more awareness, peace and calm. When we use different meditation techniques, we slow down our brain waves and enter a dream-like state of consciousness known as Alfa or Beta. It is in these states that we access our right brain, and awaken our creativity and intelligence. Many artist and geniuses speak of receiving their most profound inspiration and ideas in these states. (Even if they didn’t realize they were actually using ameditation technique at the time!)) Additionally, with many simple meditation techniques, we can access our normally hidden subconscious mind, and therefore have the opportunity to quickly and effectively change un-supportive thoughts, habits and beliefs. 

The benefits of meditation can be reaped in as little as 5 to 30 minutes per day. Some people prefer to use mindfulness meditation training with a traditional meditation technique such as meditating in silence by focusing on their breath. Others like to repeat a mantra out loud or in their mind, and many use guided meditation techniques that can last from 10-30 minutes. 

To show you how simple and enjoyable guided meditation techniques  can be, take a few minutes to listen to a guided meditations mp3 from the list above. (They are from my YouTube channel called in8nrg.) Even if you only have 10 minutes to spare, you can listen to the guided meditation mp3 called The Mantra Meditation, based on a popular meditation technique known as mantra repetition. Just put on your headphones, sit back and relax and notice how refreshed and rejuvenated you feel after a short guided meditation.

Meditation can give you a sense of calm, peace and balance that benefits both your emotional well-being and your overall health. And these benefits don't end when your meditation session ends. A simple meditation technique can help carry you more calmly through your day and can even improve certain medical conditions. Often, a short guided meditation feels just like a “mini-vacation!”

When you meditate, you clear away the information overload that builds up every day and contributes to your stress.

The emotional benefits of meditation (whether you use guided meditation or any other of the many simple meditation techniques) include:

•          Gaining a new perspective on stressful situations

•          Building skills to manage your stress

•          Increasing self-awareness

•          Focusing on the present

•          Reducing negative emotions

With just a few minutes of daily meditation, you will experience a deep sense of peace and watch your worries and concerns drift away, leaving you recharged and relaxed.

Welcome to the wonderful world of meditation! Soon you will see a healthier, happier YOU emerging! I can't wait to hear howy ou go and which guided meditation mp3 from the list above works best for you!

Why Meditation is The New Secret Weapon of The Ultra Successful.

It seems that there is a new practice that is taking the corporate world and Silicon Valley by storm. It’s the new “secret- success weapon” that Westerners are adopting on their journey towards professional and personal excellence.

What is this secret weapon that has been used for centuries by the most creative, intelligent and successful people in history?

It is a tool that many life-coaches and seminar leaders claim can lead you towards success in your finances, career and in all other aspects of your life.

Many believe that it also helps you to achieve success in your health, relationships and overall well-being.

The good news is that this practice is not difficult, it is not time consuming and it is not expensive. But, it does require consistency and discipline.

This secret weapon is MEDITATION.

So, what exactly is meditation? 

Traditionally, meditation is simply a practice to focus your mind. Whereby an individual trains his mind or induces a state of concentration or light trance. Meditation is used for deep relaxation, to bring about personal change, or to attain higher states of consciousness.

Meditation is being used as a success tool, as many believe that it helps to unleash the incredible power of your brain. By slowing down your brain wave to the alpha and theta state, meditation helps you to enter your more creative, right brain. This is where many artists such as Sting and Madonna claim they access their “inner genius”.

So why is meditation so powerful?

(I go into this in much more detail in my books and my seminars, where you can find all of this information referenced by scientific studies) but to keep it simple here is brief summary,

Meditation helps you to:

• Connect to your true genius and creative self.
• Enhance your brain function by reaching the powerful brain wave states known as Alpha and Theta.
• Attain mental focus and clarity.
• Clean out negative thought patterns and toxic emotions.
• Re-program your normally locked subconcious mind for success, harmony and happiness.
• Connect to your spiritual self.
• Master your right-brain left-brain balance.
• Gain access to the under-utilized 90% percent of your brain that some scientists claim we do not use properly.
• Combat the detrimental health effects of stress.
• And to keep you in flow.

 But you don't have to take my word for it.  Maybe the following people will help you determine whether or not meditation can be a beneficial practice.

Here are some examples of famous and successful people who DO use meditation on a regular basis…

First it’s most appropriate that we start with STEVE JOBS - a famous innovator and technical genius. Jobs credited meditation with opening his mind to access and execute his trail-blazing ideas.

Other Successful Entrepreneurs who use meditation in their daily routine are Oprah Winfrey, William Ford Jr. and the wealthy media mogul Rupert Murdoch.

Meditation has been used by leading-edge scientists. Most famously, Albert Einstein…. who spent vast hours visualizing &  “mentally performing” some of his most profound experiments … while in the meditative dream like alpha- state. 

Several leaders in the entertainment industry use meditation to connect with and channel their creative genius. This impressive list includes, but is not limited to, Tina Turner, Sting, Madonna, Gwenyth Paltrow, Oliver Stone, Harrison Ford, George Lucas & the comedian Jerry Seinfeld

Meditation is used by Peace Promotors such as The Dalai Lama.

Elite athletes such as Tiger Woods, Bruce Lee, and Magic Johnson use meditation to sharpen their skills and focus their mind.

And meditation is used by Paradigm Shifting authors such as Deepak Chopra and Wayne Dyer.

As you can see Meditation really is the Secret Weapon used by Elite Athletes, Technological Innovators, The Ultra Wealthy, Successful Entrepreneurs, and Social Change Agents.

In the Western World, it seems that meditation is much more than a way to “chill out” or reach Nirvana. Whether your goal is to decrease stress like Oprah, connect with your inner artist like Sting or gain that competitive edge like Steve Jobs, why not give meditation a try for yourself and see if you have a “creative genius” lurking inside your own mind!

Dr. Michelle Nielsen

 As an international speaker, healer and author, Dr. Michelle is a global leader in meditation and manifesting techniques. She specializes in “Spiritual Makeovers” and is the creator of THE MEDITATION SPA ios APP. Michelle enjoys a healthy, wellness lifestyle with her husband and 2 delightful children in Barcelona, Spain.