Meditation Magic
Transcript of Meditation Magic
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Enhancing Meditation with Aromatherapy
Meditation alone can be incredibly healing and restorative, but it is also possible toenhance the benefits by combining it with other modalities like music, colortherapy, and holding or placing specific gems and crystals on the body whilemeditating.
Aromatherapy is another option that works well with meditation because specificscents can easily inspire corresponding moods and enhance visual imagery.Depending on the purpose of your meditation, you could choose various scents thatwould complement it. For example, some scents might induce a sense of peace andwell-being while others would be better for boosting confidence, enhancing mentalclarity or stimulating creativity.
Below youll find recommendations for various scents that will complement
different types of meditation. There are a few ways to disperse the scent throughthe room, including burning scented incense, warming essential oils in a diffuser,or even dabbing some on a scarf and draping it around your neck.
For energy and motivation:
To boost your energy, motivation and personal power, try a meditation that boostsyour mood first, like visualizing an inspiring or exciting scene. You can imaginesomething that hasnt happened yet, remember something wonderful thathappened in the past, or even recite empowering affirmations mentally.
For invigorating aromatherapy scents, go with spicy choices like those associated
with warmth and energy. Try cinnamon, ginger, cedar, orange, lemon, grapefruit,patchouli, mint, nutmeg, allspice, coffee, or mocha.
For peace and serenity:
To induce a peaceful, serene state of mind choose relaxing imagery, like envisioningyourself relaxing on a beach, walking slowly through a quiet forest, or even soakingin a warm bath.
Youll also want to choose softer scents to go along with the meditation, and floralscents usually work well for this purpose. Try violet, lavender, gardenia, carnation,
rose, jasmine, honeysuckle, magnolia, or lilac.
For healing and well-being:
Healing meditations can include anything that inspires a sense of well-being. Onepopular choice is envisioning a cloud of beautiful light flowing around and through
your body, dissolving all illness and discomfort. You can make the light any coloryou want, as well as adjusting the brightness or softness, or focusing it on specificareas that hurt.
Scents associated with health and wellness are often those with light, pleasantscents. Floral scents also work well for this type of meditation, or you might trygreener herbal scents like eucalyptus, myrrh, sandalwood, basil, rosemary, clove,or vanilla.
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These are only suggestions; feel free to change them according to your ownpreferences. There are no right or wrong scents to be used in aromatherapy.Simply choose scents that you enjoy and seem to work best for your purposes and
you cant go wrong.
From Om to Ahh
Many people start a meditation practice to foster a deeper spiritual connection, but
quickly realize that its a powerful process for managing stress too. In fact,
experienced meditation practitioners are keenly aware of the many ways these two
objectives can intertwine with fantastic results.
If youve ever doubted that regular meditation can dramatically improve all aspects
of your life, consider the following benefits:
1) Spiritual connectedness, emotional tranquility.
Daily meditation does indeed strengthen your connection to your spiritual center,
but you might not be aware of the positive impact such a connection can have on
your mind and emotions.
A deep connection to your spiritual self helps elevate your consciousness above themundane. Over time, you realize that you are less easily unsettled by minor
problems or obstacles, and even big issues seem more manageable. In all of your
experiences, you have a keen awareness that there is more to life than the little
problems and obstacles you face each day, so you react to them calmly and
confidently with a certain sense of detachment.
2) Think less, be more.
Our thoughts are always moving at such a rapid pace that spending too much time
in our heads can leave us feeling scattered and stressed.
On the other hand, regular time spent in meditation helps us move out of our
scattered thoughts and live our lives from a state of peace and well-being. Our
thoughts are still there but we are no longer dwelling in them. We dwell instead in
a quieter, softer place within us. As a result, everything in our daily experiences
seems softer and calmer too.
3) Spirituality and self-esteem.
Surprisingly, regular meditation can do wonders in healing low self-esteem andself-worth too. Once you have connected with the true beauty of your spiritual
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center, its hard to get upset over minor flaws. Along with inner peace comes a
genuine sense of self-love and acceptance. And the longer you continue to
meditate, the brighter your inner radiance will grow. Before long, you see yourself
in a completely different way than you used to.
No longer are you a flawed, frightened, lowly humanbut a gorgeous, confidentextension of divine love. Not surprisingly, you are not the only one who benefits
from this transformation. You share this same spiritual essence with everyone you
encounter and help affect positive change in the world.
The greatest thing about these benefits is that you dont have to make them
happen on your own, they simply happen naturally through the regular practice of
meditation. These benefits (and many more) are the natural result of being deeply
connected to your inner core. Simply set aside some time to quiet your thoughts
on a regular basis and watch the magic happen in every area of your life.
How Meditation Can Boost Your Confidence
For most people, meditation is a simple way to get connected spiritually, manage
stress and create a more peaceful way of living. But there are also other benefits
that come along with a daily meditation practice, one of which is stronger self-
confidence.
There are many ways that meditation can help strengthen your confidence, but
probably the most important is the way it connects you with a deeper part of
yourself. Most of us are used to connecting with our thoughts more than anything
else and its easy to forget that there is more to us than that.
Regular meditation helps you transcend your thoughts and connect to your true
inner essence, whether you want to call it your spirit, your soul, your higher self, or
even divinity. The more you connect with this inner core, the more you tend to live
your life from a calmer, deeper perspective.
As a result, you are less likely to engage in negative self-talk or be overly critical of
yourself. You live each moment with the awareness that you are valuable because
of who you are, rather than anything you do. Before you know it, your confidence
grows and you find yourself feeling more courageous, willing to take bigger risks
and overcome perceived failure. Your very sense of self is no longer tied up in a
false perception of who you think you are, but the very core of your being.
Though much of this process happens automatically through regular meditation,
there are also a few things you can do if you want to help it along:
Build yourself up with positive self-talk.
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Before, during or after your meditation sessions, spend a few minutes speaking
positively to and about yourself. Its best to say things that you wont have trouble
believing because your subconscious mind is more likely to accept them.
Try statements like these:
I am proud of my past accomplishments. I am capable of becoming great at
anything I choose to do. I believe in myself and my capabilities. I give myself
permission to be confident and successful. I thrive on challenges. I am
unstoppable. I have faith in my dreams.
Envision empowerment.
Visualization is a perfect complement to meditation and can dramatically improve
your results. Spend a few minutes a day imagining yourself feeling completelystrong and confident in whatever you do. What would it feel like to be super strong
and purposeful every day? Generate some mental pictures of yourself doing just
that, and allow yourself to feel that way. The more you imagine yourself feeling and
acting confidently, the easier youll find it to do in your day to day experiences.
Redefine failure.
One common cause of low self-confidence is pervasive memories of past failures.
However, the problem lies not in the failed attempts themselves, but what you
concluded from them. You convinced yourself that failure was the end, that youwould never be successfulbut does that have to be true? What if you began to
see failure as an opportunity to try again?
Use your meditation sessions to affirm and visualize that you can be successful
regardless of how many times youve failed in the past. Imagine yourself
encouraging others by sharing stories of your past failuresand eventual success!
Imagine yourself saying to them, Do you know how many times I failed before I
succeeded? If I can do it, so can you! If you change your perception of failure into
something more positive and empowering, your confidence will skyrocket. Youll
find yourself eager to try again and again until you succeed.
How to Meditate All Day
Have you ever wanted to start a daily meditation practice but rejected the idea
because you felt short on time? Maybe you actually got as far as sitting quietly for
15 or 20 minutes a day, but quickly found yourself feeling stressed because it was
just "one more thing" on your to-do list?
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be able to think more clearly and avoid making mistakes that would require still
more time to fix.
These techniques do take a bit of practice to master, so be patient with yourself.
Adopting a meditative mind-set is a moment-to-moment process of recognizing
when you feel stressed and making a conscious choice to shift back into a state ofpeace and well-being.
Learning to Love Yourself Through Meditation
When you think of meditation you probably imagine a simple method that can be
used for spiritual renewal, stress management and inner peace; but did you also
know that meditation is a great tool for developing a stronger sense of self-love?
Just the act of sitting quietly and releasing scattered thoughts can go a long way in
helping you feel more loving and accepting of yourself, but there are also specific
techniques you can use to enhance the process. Here are a few that you may find
helpful in your own meditation practice:
1) Surround yourself in a pink cloud of love.
One reason many people lack a strong sense of self-love is because they often feel
disconnected from their spiritual center. This meditation will help you to feelspiritually connected and enveloped in a loving embrace.
First, spend a few minutes quieting your mind and relaxing your body. Then
imagine a soft pink cloud descending from the universe and settling around your
entire body. Imagine that this cloud is comforting and warm, enveloping you like a
soft embrace. Allow yourself to feel surrounded with a sense of tender acceptance
and nurturing, secure in the knowledge that you are truly loved. Stay with this
sensation for as long as you like, and also try to recall the sensation of a warm
embrace whenever you feel in need of a little reinforcement.
2) See your true inner beauty.
Are you used to seeing yourself as a flawed, limited physical being? Try creating a
new self-image of the REAL you!
Once you have quieted your mind with meditation, call up a mental image of
yourself as you would like to be. See yourself at your perfect body weight and size,
the type of clothing you would like to wear, the hairstyle you would like to have,
and so on. Generate as much detail as you can and include the best qualities and
characteristics you have right now, plus any others you would like to develop.Think about your personality, level of confidence, skills and talents, and include
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them in this new self-image. Imagine this new version of yourself merging with
your current self and affirming that you are now one. The more you do this, the
more you begin to identify with this dynamic version of yourself, and the more it
will begin to shine through in your everyday experiences.
3) Self-Acceptance NOW meditation.
One of the major reasons many people have trouble truly loving themselves is
because they think they must become more or better than they are right now in
order to be lovable. This meditation will help you learn to accept and love yourself
NOWregardless of any changes or improvements you may make later.
Start by finding a quiet place to lie down where you wont be disturbed. Take
several slow, deep breaths and release scattered thoughts from your mind. Relax
your body and let go of physical tension, and then gradually imagine your body
becoming lighter and lighter until you feel like you are floating. Feel the lightnessand peace in your body, and affirm mentally that you are perfect exactly as you are
right now. You may also find it helpful to recite a mantra to that effect, such as, I
am whole and beautiful right now. I am full of the light of love. I completely love
and accept myself right now.
Though the last two meditations seem to be at odds with each other, they can
actually work quite harmoniously together! Loving and accepting yourself now
does not prevent you from growing and evolving into the dynamic version of
yourself you hope to be. In fact, youll probably find it easier to grow and evolve if
you start with a solid foundation of self-love and acceptance.
These meditations will work best if you do them frequently. Aim for a daily
practice, but at minimum a few times a week will be okay too.
Meditation in Times of Crisis
Meditation is most often used on an incremental basis to help prevent and relievestress or develop a deeper spiritual connection, but did you know that you can also
use meditation techniques to handle an emotional crisis when you need to feel
better quickly? It does help if youre familiar with meditation before attempting
these techniques, but they can work moderately well even for beginners.
Before we get to the techniques, its important that you strengthen your resolve to
use them in the first place, which is not always easy to do when youre feeling
unsettled or frightened by a crisis. Most of us are used to blindly reacting to our
outer circumstances without a thought of how we might better handle them.
However, in order for these techniques to work, youll need to be willing to distanceyourself from turbulent emotions long enough to choose a different response.
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Doing that might take a bit of willpower and practice, but like any habit the more
you do it, the more natural it will feel.
Begin by practicing saying phrases like these as often as you can: Its okay, I can
handle this. Im strong enough to handle this. Everything is going to be okay.
These calming words will trigger your emotions to begin shifting from fear andagitation to peace and acceptance, even if the transition is a bit shaky at first.
Even if you havent been practicing these calming statements for long, you may still
notice that they help you feel more settled.
Enhance the calming effect even further by taking slow, steady, deep breaths.
When we find ourselves in a tense situation we automatically begin breathing
quickly and shallowly, which only keeps us feeling tense and constricted. If you
instead make a conscious decision to slow and deepen your breathing, youll notice
that the rest of your body begins to relax, and your emotions will also follow suit.
Finally, close your eyes for just a few moments and consciously release turbulent
thoughts and emotions. Imagine that your mind is an empty vessel, and try to
keep it that way for a few minutes. This can be incredibly helpful because our
natural impulse is to focus obsessively on the situation that has upset uswhich
keeps us locked into a cycle of negative thought and negative emotion. If you take
just a few minutes to break the circuit and clear your mind, you create a space for
peace and calm to enter.
Just minutes after beginning these techniques you should feel much calmer, more
optimistic, and able to handle whatever comes your way. Then you can focus onpossible solutions to the problems, or simply work on coping if thats the only
available option.
Melt Stress Away with Meditation
Meditation is undoubtedly one of the simplest and most effective ways to handlestress, and its easy enough that anyone can do it and begin enjoying the benefits
immediately. In fact, most people find that regular meditation helps them prevent
stress from building up in the first place.
If you have ever wanted to start a meditation practice but kept putting it off
because you didnt know how to get started, youll be pleased to know that its
probably easier than you think.
Try these two easy steps for starters:
Quiet your thoughts.
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One of the most helpful aspects of meditation is the way it shifts you to a state of
being, rather than thinking or doing. This is accomplished by finding a quiet place
to be alone and simply focusing on emptying your mind of all thoughts. That may
sound impossible at first, but emptying your mind doesnt mean you wont still
have thoughts moving in and out of your mind.
What it means instead is that you wont be attached to any of these thoughts. You
simply step back mentally and observe, rather than engaging with any particular
thought. You will still be aware of your thoughts, but you wont be in them, if
that makes sense. You want to get to the place of being fully detached from your
thoughts so they arent dominating your focus any more. Simply sit back and
allow your thoughts to flow effortlessly by, while you keep your focus on nothing.
Slowly inhale and exhale, inhale and exhale - and youll feel stress and inner
conflict begin to melt away almost immediately. If you do notice that you have
latched onto a thought and youve begun thinking again (you probably will do this
several times, just out of habit), let go and gently return your focus to nothing. It
does take practice to master, but youll be amazed by the peacefulness this
technique can inspire.
Create a peaceful haven in your mind.
Another great technique is to create a soothing, imaginary haven in your mind.
This can be a real place you have visited before, such as a beautiful botanical
garden, an ocean beach or lakefront, or a place that exists only in your own mind.
This mental haven does not have to conform to the usual laws of physical reality,either. Your haven can be a serene oasis nestled between an ocean, a forest,
botanical gardens - and even an amusement park! You can make it as fun,
beautiful and whimsical as you like.
Spend some time creating this mental haven and put as much detail as you can
into it. What does it smell like? Are there beautiful flowers that give off a pleasant
fragrance? Can you hear birds singing? Is the breeze warm or cool on your face?
Keep going until youve made it seem as real and rich as possible, and then begin
spending a few minutes there each day. You want to become very familiar with the
sights, sounds, scents and essence of this place, and spend enough time there thatyou automatically relax the moment you call up the mental image.
Then, whenever you find yourself stressed or in need of a little nurturing simply
close your eyes and mentally flee to your peaceful haven for a few minutes!
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Physical Forms of Meditation
Meditation is most often considered an inactive process of quieting your mind and
engaging with stillness, but there are also several ways to use physical activity to
enter a meditative state. Both types of meditation can be incredibly effective ininspiring a sense of peace, harmony and well-being, but they differ greatly in their
approach.
Mental meditation involves sitting quietly and focusing on your breathing or a
soothing mantra, or emptying your mind by disengaging from your conscious
thoughts. Physical meditation at first glance seems to be the complete opposite
because your body will be in motion the entire time, but the mental result of peace
and stillness is very much the same.
If sitting quietly in silence has always been difficult for you, you may want toexplore various forms of physical meditation instead. In fact, you have probably
engaged in physical meditation before and not even realized you were doing so!
Here are a few of the most common types of physical meditation activities:
1) Walking.
Walking is not only good for your body; it helps clear your mind too! Repeatedly
placing one foot in front of the other while you breathe deeply and observe your
surroundings can be incredibly meditative. Just a few minutes of this can meltaway weeks worth of tension.
Start by choosing a pleasant location, like a park or pretty tree-lined street; lace up
your walking shoes, grab a bottle of water and youre ready to go. As you walk, try
to avoid thinking too much. Instead, do your best to set your conscious thoughts
aside and focus instead on the sensation of your muscles flexing, and oxygen
flowing in and out of your lungs. Or tune into your surroundings more completely
and focus on the beauty of the landscape, sky and wildlife.
2) Dance.
Dancing is more often considered a recreational pursuit, but it can also be quite
relaxing and hypnotic in its ability to distance you from fear and worry.
For stress relief and strengthening your spiritual connection, choose slow, soothing
music and move your body gently and smoothly too. Set your conscious thoughts
aside and focus only on moving your body along with the music. In no time at all
you should feel refreshed and renewedjust as you would from a mental
meditation session.
3) Hobbies and menial work.
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You may not consider hobbies and chores to be meditative, but they are powerful in
their ability to move you from a state of thinking to a state of being and thats
exactly what meditation does! The next time you engage in any physical activity
like cleaning, yard work, hobbies or organizing, make a point of focusing your
attention fully on it. Let go of worries and scattered thoughts and immerse yourselffully in the act of moving your hands and body. As you do so, you are releasing
stress, calming your thoughts and entering a stress-free state that will stay with
you for hours.
Nearly any physical activity can be turned into a meditative experience, as long as
its one you dont have to focus intently on. (Obviously, driving and skydiving
wouldnt be good candidates for physical meditation.) With ordinary activities,
however, simply get into the habit of stepping outside the flow of your conscious
thoughts and allow yourself to settle into a state of calm, steady movementand
youll be meditating! See, it was easier than you thought, wasnt it?
Rejuvenate Yourself with Meditation
Meditation is more often associated with states of deep relaxation, but it can also
be an effective way to rejuvenate yourself and boost your energy. Fatigue and
sluggishness often result from a constant flow of negative, chaotic and stressfulthoughts through our minds. We may not even be aware when these types of
thoughts begin taking over our focuswe just know we suddenly feel like weve got
a thousand-pound weight sitting on our shoulders and we have no energy to attend
to our normal activities.
The following steps will walk you through a simple process for releasing negative
thoughts and boosting your energy through meditation:
1) First, purge the negative stuff.
There are a couple of ways to do this. You can either write out your dominant
thoughts on a sheet of paper and tear it up, or simply close your eyes and imagine
the top of your head opening up and all negative thoughts flying out and
disappearing. Spend as long as you like on this step of the process, but for most
people a few minutes should be plenty.
2) Shift to more positive thoughts.
Once youve purged the negative thoughts from your mind, its a good idea to
consciously work on adopting more positive thoughtsotherwise, negativethoughts will just come creeping back in.
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Have you had similar challenges with your own meditation practice? If so, take a
look at the following alternate methods of meditation. They are less intense than
traditional meditation techniques and therefore easier for many beginners.
1) Get back to nature.
When it comes right down to it, meditation is nothing more than the practice of
quieting your thoughts and focusing on something soothing. Natural settings
provide the perfect forum for releasing stress and connecting to soothing sights and
sounds!
Choose a beautiful natural setting and take a slow, leisurely walk through it. Pay
close attention to the beauty surrounding you, the breeze on your face, and the
feeling of your feet moving in a steady rhythm.
Another option is to simply sit silently and observe nature. There are few things
more calming than listening to the birds sing or a brook babbling softly nearby,
while watching various forms of wildlife go about their daily routines. Just a few
minutes of this every day can soothe even chronic stress away.
2) Immerse yourself in music.
Listening to music while you relax is also another form of meditation, especially if
you focus on the notes and consciously release feelings of tension, irritation and
negativity. Try to choose music that has few lyrics, or at least soothing or inspiringlyrics. Sit or lie in a comfortable position and allow your mind to drift pleasantly
with the music. You can engage in some creative visualization if you like, or just
relax and enjoy the experience.
As an alternative to music, you can also purchase audio recordings of natural
sounds like ocean waves, rain and storms, wind and wind chimes, birdsong or
whale songs, and more.
3) Practice mindfulness.
Sometimes meditation is a simple matter of staying in the present moment, rather
than allowing your thoughts to drift forward or backward in time. Try focusing
solely on whatever activity you happen to be engaged in at the present time.
Make it a point to consciously detach from external distractions and thoughts that
are unrelated to your current activity and simply concentrate on BEING in this
moment. It may take some practice at first, but the more you do it the more easily
youll be able to remain in a state of mindfulness.
When you tune in and focus your full attention on an activity, you automatically letgo of worries about the future and regrets, anger and sadness about the past. You
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are here in the present moment only; and therefore not stressed or anxious. You
can do this with both physical and mental activities, such as household chores,
work related tasks, errands and shopping, cleaning and organizing, and much
more.
Iain Legg,
http://www.SuperMindEvolutionSystem.com
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