Copyright Carl Preston
Published by Carl Preston at Shakespir
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Table of Contents
Many people form a quick opinion about meditation. They immediately conjure up an image of a person swathed in robes, sitting in the middle of a sunny picture-perfect garden with their legs crossed and saying “mmmm” for hours on end. Whilst it is true that some people do meditate in that way, the majority of people actually just find somewhere comfortable in their own home.
This e-book is going to provide you with enough information and instructions so that you are able to deeply relax and find peace wherever you choose to be. You don’t need any special talents or expensive equipment. All you need is the willingness to spend a few moments out of your day or week to switch off the outside world and tune in to your mind.
Once you have got the hang of, which shouldn’t take you long at all, the benefits are almost endless. To name just a few, with regular meditation, you can expect to reduce symptoms of pain, high blood pressure, irritable bowel syndrome, anxiety, depression, insomnia and many more.
So, turn the page and begin the path of a peaceful journey.
“I Can’t Meditate”
We wouldn’t blame you for thinking that mediation is just closing your eyes and concentrating very hard on absolutely nothing. As easy as that sounds, it can prove to be very tough. If I told you now: “Whatever you do, do NOT think about a rainbow colored elephant!” What are you going to think about? You’re thinking about it now aren’t you? You’re thinking about a rainbow colored elephant. Of course you are! You are thinking about it because I planted the seed in your mind and now you can’t think of anything else.
The same thing happens when you close your eyes and tell yourself to not think about anything. Of course, what happens then is you think about everything, or you keep chanting in your mind “think about nothing, think about nothing, think about nothing” even that means you are thinking about something!
Others believe that meditation is simply finding some peace and quiet for ten minutes and imagining you’re sitting in a palm tree paradise somewhere by yourself, listening to the waves lapping at the beach. Whilst this does help you to relax, it isn’t actually meditating.
Meditation is actually a state of thoughtless awareness. This can be achieved whether you are peacefully flat out on a comfortable mattress of memory foam or you’re walking down a busy high street.
The idea is not that you are in absolute silence and almost falling asleep but that your mind is completely alert while you reach an ultimate deep peace within yourself. It is also a myth that meditation should last a long time. There’s no reason at all to try and find a spare hour or more in the day, unless you are an expert in this field. For beginners choose to start with five or ten minutes. You can even do it whilst carrying out household chores. Meditation should be whenever you want to connect with yourself. If you find your only time alone is sat on the loo – fine do it there! The best rule is that there aren’t really any rules. You are the master of yourself. You get choose how long you meditate for, where you do it and what type of method you choose.
So before you write yourself off as not being able to meditate, think again. You can do it. Let’s have a look at some of the reasons why people feel they struggle with finding their inner peace.
You choose somewhere to sit and you try to clear your mind but you start analysing your body. “Is my back aching?”, “Would I be more comfortable on a cushion?”, “Am I too tense?” – These are just some of the thoughts that sweep through your mind, interrupting your efforts to meditate. You become restless and you give up.
The best way to combat restlessness is to accept the fact that your body has been on the move all day and cannot simply switch off. Once you accept that your body is still winding down, you can acknowledge the thoughts that enter your mind and then let them float out of your mind again, like a cloud slowly moving across the sky. You will discover that you can turn your body analysis into a meditation exercise. Purposefully notice all the different parts of your body, how they feel, what sensations you are feeling and how the cushion, bed, floor or whatever feels against you. You will find that the disruptive thoughts that used to make you want to get up and give up will settle down.
You find that each time to you try to meditate, you get too relaxed, if there is such a thing, and you end up falling asleep. The body is very good at taking advantage of relaxed moments and if you are also lying down, it is most likely that your eyelids will become heavy and you will drift off.
It is quite possible that the main reason this is happening is because your body is actually in need of more rest. If you have been used to broken sleep each night or you are simply not getting enough sleep, it is only natural that your body will grab any opportunity to sleep that it can.
The solution to stay awake long enough to meditate is to change the time of day that you usually use for meditation, perhaps the morning or some time before lunch to stop yourself from becoming overtired. Alternatively, you could try to go to bed earlier so that you can get some more sleep during the night. Try not to use your bedroom for anything other than sleep. This includes no reading or watching television as activities such as this will keep your mind alert and it will associate the bedroom as a place for activity rather than sleep.
You’re listening to meditation instructions and it asks you to create a picture, using your mind’s eye, of a meadow. You spend some time thinking about what this meadow should look like. Is the grass long or short? Are there flowers or just a mass of green grass? Is there a fence? Are there any trees? Before you know it, you’ve got bogged down with creating the image that you’ve missed the next instruction and you’re struggling to keep the picture in your head.
There are a number of meditation methods so if you’re struggling with one that uses visualization, it may be best that you switch to a different method that doesn’t require any visualized images at all.
Whatever reason you believe is preventing you from meditating successfully, let go of that thought and continue to let your thoughts wash over you. Accept they are there but don’t pay any particular attention to them and eventually you will see that they disappear entirely.
“How Does Meditating Work?”
There are several methods of meditation, and along with those methods, there are several theories about how they actually work, however all of them amount to the same thing.
Our nervous systems have a sympathetic component which is responsible for the fight or flight response as well as relaxation or rest. This response is useful when we are in danger, such as if we are being chased by a ferocious dog or there is a bus heading towards us, however it is not so useful when we are faced with the same response for no reason. These instances are better known as panic attacks.
Sufferers of anxiety, depression and stress will find meditation particularly useful for their conditions. Even just two sessions a day of 15 minutes each has shown beneficial results.
Several methods of meditation which uses thoughtless awareness each day has shown an increase in the parasympathetic nervous system. Simultaneously, it also showed a reduction in pulse rate and blood pressure and interestingly, skin resistance too. If each of these things are reduced on a daily basis, the long term benefits play a role in stress relief, stress related illnesses and even cardiovascular disease. There have even been studies to show improvements in patients with epilepsy and asthma.
When we are in a normal, busy state of mind, our brains are processing absolutely everything that our body is experiencing, including smells, sights, tastes, sounds, feelings, emotions and bodily functions such as breathing, moving oxygen around the body and digesting. When we sleep, our bodies do rest to a certain extent but of course there is still a lot of data and processes that our brains need to concentrate on, so it is impossible for our brains to completely relax. Additionally, worries will play on our minds and build anxiety which results in tense muscles and an inability to let it go.
Rather than just day dreaming or snoozing when you get chance, meditation works by addressing the thoughts, feelings and emotions that we experience. It forces us to uncover things that we have tried to suppress and it makes us deal with them and view them from a different perspective. It is only once you have faced your demons that we can truly let them go and move on. Meditation is often confused with problem solving but that is completely different. Instead of solving problems, meditation teaches you to acknowledge the problem and then change how you perceive it. Once you see your problem as something you don’t need to worry about, you can relax about it and in turn, this will make you more able to think of a solution with a calm and peaceful mind.
“Which Method Is Right For Me?”
For many people, the thought of sitting in one position and trying to think of nothing for half an hour is not very relaxing at all, especially in an environment where your ‘To Do’ list is increasing by the second and the idea of delaying it by doing nothing is enough to send your blood pressure through the roof.
So instead of typical ways to meditate, take a look at these alternative methods.
Instead of just having your favorite tunes playing in the background whilst you tackle your mountain of ironing, put your headphones on and actually listen to the music. I mean actually listen to it. You can do this wherever you like, in the car, in the office or whilst you wash up. See how many instruments you can hear, focus on the lyrics, and pay attention to how the words and the sounds are making you feel. If you find yourself tapping along to the beat, notice how the floor feels beneath your foot or the fabric of your clothes against your skin.
Buy yourself an album that you have wanted to listen to for a while or revisit some of your old favourites. It may only be 20 minutes or so that you can allow yourself to spend listening to the music, but done on a daily basis, you will start to feel the benefits that a regular switch off from the every day mayhem can have.
You’re at a party and you’re sober. Your friends are merry on alcohol or just caught up in the frivolities. They’re on the dance floor waving their arms in the air and your stomach lurches when one of them grabs you and drags you towards them. This happens because you think too hard or too much about what people will think, how they will judge your dancing skills or worrying if anyone is taking snap shots of this whole terrible episode.
Dancing, however, is a fantastic alternative form of meditation. Whether you are out and about or home alone, let go of your inhibitions and the image you have of yourself. Allow yourself to do silly moves, jump up and down or hop on one leg if you like. Allow the music to dictate how you move. Really embrace the rhythm and connect to the song. Sing along and notice how uplifted you feel. Stretch your body and feel your muscles becoming more elastic than tense. You will feel energized by the end of it, and fitter too!
Any task can be transformed into a meditation session. All you have to remember is experience the chore through your senses instead just going through the motions to get the job done as quickly as possible.
It is very easy to let our minds wander when we are doing boring jobs such as ironing or vacuuming and this is because our minds are trying to keep us entertained. You must focus on the chore itself and ignore all other thoughts such as what you’re going to cook later or which of your favorite television programmers are on tonight.
Focus entirely on the task at hand. If you are vacuuming, listen to the sound the motor makes, the noise of crumbs being sucked into the pipe, the different tones as you move through each room. Notice how the machine feels in your hand, the weight of it as you push it over the carpet, the patterns it leaves behind, the smell of the dust particles flying into the air. The ten minutes you spend cleaning will mean you’ve spent ten minutes switching off from the nagging thoughts that have been plaguing you all day.
How many of us sit in front of the television each day and shovel food into our mouths without really noticing the flavors? Or you sit around the table with the family and mindlessly push forkful after forkful into your face whilst chattering about Carly at work who you’re convinced has had a boob job. While all of this is going on, your brain doesn’t have chance to register every mouthful and therefore loses track of when to tell your body that you’re full.
Teach yourself to focus on everything you eat. Notice the flavors, the textures and the temperature of the food. Make sure you savor your food and feel grateful for having an abundance of food available to you.
Don’t panic, you don’t need to be a full blown artist! Drawing teaches you to observe the world around you, to notice colors, shades, shadows and details that you would otherwise be oblivious to. Can you honestly say you can recall the eye color of every member of your family? So, a fantastic way to take a break from your stressful thoughts is to focus on what you want to draw and notice every aspect. Choose a person and draw their face. You can either have them in front of you or you can do it from memory, but you can be sure that once you have completed it, you will feel a closer bond to them.
It doesn’t matter whether you decide to trek across mountainous terrain or strolling on the treadmill at home or the gym. Whilst you are walking, allow your thoughts to drift in and out of your mind without paying any particular attention to them. Focus on how your arms and legs are moving. Notice the temperature of where you are, the smells and sounds. This time to yourself is a great way to allow your mind to close off the niggling every day thoughts.
This is the traditional form of meditation that many people imagine. It’s the one where you sit with a straight spine and legs crossed, just like the typical Buddha statues or ornaments. With this method, there is no particular attention to breathing but you do need to concentrate on one particular question or thought that you would like to ponder on. This method is suited to someone who has a lot of time to dedicate to meditating and who finds concentrating easy.
This is a very popular form of meditation as is about being aware of the present by using your senses to notice everything around you. It is also advised that you become aware of your breathing and is ideal for lowering stress levels. This method is good for people who don’t have a lot of time as it can be done in almost any setting.
This method concentrates mainly on breathing and imagining you have energy inside you and it is rising up like steam. You must concentrate on the energy moving through certain areas of the body, until it reaches the top of the head. Be aware though that this method can have some common side effects as it can change your heart rhythm, resulting in dizziness or loss of balance.
Similar to the Zazen method, whilst in a sitting position, you repeat or chant a particular sacred word throughout the session. Once this method has been mastered, it can result in a sensation that you have left your body and become a detached being. This method doesn’t focus on your life or ambitions; therefore it is purely designed for reaching a relaxed state rather than addressing worries.
Another popular method without the need to control breathing. This method uses images in the mind or imagined environments whilst listening to a recording of meditation guidance. This method is good for people who need a little help or instruction whilst meditating.
“Meditation For Beginners”
Meditation is one of those things that takes practice. Don’t expect to try it once and be a master of it. It will take time but once you put the effort it, it may become one of the most rewarding things that you ever do.
When you are just starting out, it is important to set aside an allotted amount of time that you are willing to dedicate to meditation. It doesn’t need to be hours on end and it doesn’t need to affect your daily routine as you can practice it whilst you are doing chores if you wish.
So, make sure you have a regular schedule for meditating, remember it is not just something else you have to add to your task list for the day, it is something that will benefit you which will have an overall effect on your health and wellbeing. You don’t even have to call it relaxation; it could simply be 10, 15 or 20 minutes of ‘Me Time’. You owe it to yourself to stick to it.
Many people find an early morning session is ideal for having a successful and pleasant day. Just a few minutes of mindful awareness before you begin the morning routine can be all it takes to set off the right foot.
If you choose the end of the day to find your inner peace, you may find some candles and meditative music helps you to reach thoughtless awareness. You can focus on the flickering flame and let the soft music drift in and out of your thoughts.
Remind yourself to forgive. With forgiveness in your heart you can allow yourself to move on from any bitterness that is currently holding you back. Forgiveness doesn’t mean you approve, it just means you’re not going to let something that hurt you in the past affect your future.
Remember, there is no need to try and clear your head of all of your thoughts as this will just fill up your head with more worries about not being able to do it. Instead, allow your thoughts to float in and out. If a worry comes into your head, accept it is there and tell the universe that you are going to surrender your worries to it and then let them float out of your mind again.
If you can, join a meditation group as you are much more likely to enter a meditative state whilst surrounded by others who are doing the same thing. The collection of peace and pure energies in the room will filter in and around you and will leave feeling calm and completely at ease.
“Meditation for Children”
As the world is continually flooded with gadgets and everywhere we go is fast paced, it’s no wonder that children are easily over stimulated. This can lead to hyperactivity, poor sleeping, poor concentration and general irritability.
As soon as children become ill tempered, tension is created with the family. Add into the mix a fatigued parent or teacher and you have the ideal foundation for regular arguments and bad feeling. Following that, you end each day feeling guilty and wondering what you can do to bring harmony back into your lives.
Meditation is the answer!
The best thing you can do is be a role model. If your child sees you meditating frequently, their natural curiosity will make them want to have a go themselves. You can help them to understand what you are doing by telling them you are closing your eyes and you’re telling the world how thankful you are for the things around you. An example would be you saying “I’m thankful for having a well behaved, clever little boy.” Then ask them to close their eyes and say something that they are thankful for. It could be anything. A favorite toy, their new trainers or having a cool Dad!
When you have done this daily for several days, you can build it up into encouraging them to use their senses. To notice the scents in the room, the colors in the room, the feel of the cushions beneath them or whatever they are sat on.
You can make the experience extra special by creating a special zone especially for your quality time together meditating. Ask them what they would like to add to the zone, it could be something earth related such as a pebble or shell they found on the beach.
Help them to focus on their breathing by asking them to clasp their hands and join their two index fingers to make a ‘candle’ and then ask them to slowly blow out the candle. Repeat this a few times but don’t force it if they are doing it too quickly or only do it once. Remember this is a relaxing exercise not a cause for ‘you’re not doing it right’ battle.
If they don’t sit still, don’t worry, just ask them to stay within the special area and with practice, they will start to stay in the same place.
Soon, you will find that they can become calmer on a daily basis and if you experience episodes of particular crankiness, you will be able to calm them more effectively by asking them to ‘blow out the candle’ and focus on their surroundings. Following that you will be able to quietly discuss why they had got upset in the first place.
Children who meditate have been found to have a long concentration span, do well at school and sleep well. What else could you ask for?
“Okay, Tell Me How to Do It”
First of all, find somewhere peaceful and ideally a place where you are unlikely to be disturbed. Once you are well practiced in meditation, you will be able to do it wherever you please, but for now, find somewhere to be alone.
Choose something firm to sit on rather than a big comfy bed or armchair because you’re likely to become too comfortable and sleepy. Using a blanket on the floor, a stool or even a hard chair are all good options. You could even sit on the stairs if you’re not going to be disturbed.
It’s not compulsory, but if you can do it without feeling like you will never get up again, sit with your legs crossed.
Close your eyes and imagine someone is pulling the hair on the top of your head straight up. If you’re bald, imagine a string attached to the very top of your head. Stretch your spine, neck and head so that they are all straight and in alignment.
With your eyes still closed, think about each and every part of your body. Start with your toes. Wiggle them a little and then relax them, move to your feet and do the same, then your ankles, shins, knees, thighs etc until you have moved up your whole body. Relax things that you had never considered relaxing before, like your jaw and your tongue. Many tense people find they clench their teeth without realizing or press their tongue against the roof of their mouths. If you’re doing either of these, relax them.
Take a little time to just sit still for a while and think about the things you can hear, the sound of the muffled television from downstairs compared to the stillness of the room you are in. Notice how the floor feels beneath you. If you have a scented candle burning, can you notice the smell? Try not to react to anything your senses pick up, just be aware.
Pay some attention to your breathing. Don’t be too forceful or controlling but be aware of breathing in and out, your lungs filling up and expelling air, how it feels in your nose and throat. You can simply say on each breath “I am breathing in, I am breathing out.’
Choose a chant which can be a phrase you particularly like or even just one word. You can say them out loud or in your mind. You can stick with ‘I am breathing in, I am breathing out’ if you like and then move on to something such as ‘Happiness is the conquest of personal effort’ – Eat, Pray, Love. Choose whatever you like. It could even be a few words from a favorite song that really rings true for you. This is your time so make it personal.
If a thought enters your head, acknowledge it but try not to dwell on it. Return to your chant. You might find that your own mind can’t switch off whilst on other days you will be completely in the zone. Don’t worry, each time you do it, you are receiving the benefits.
There is no rule about how long meditation should last but whilst you get used to it, set yourself a short amount of time, such as five minutes. The more you practice, the longer you will feel comfortable doing it.
When you reach the end of the time, slowly return to your surroundings and give your body a little wake up call by wiggling fingers, toes, arms and legs. Don’t be in a rush to stand up, take your time.
Once you have done this several times, it will start to feel a normal part of your day and you will find yourself more grounded and able to cope with whatever life may throw at you.
“Your Questions Answered”
What time of day should I meditate?
The earlier the better is the best time to meditate so that you are more alert for the day ahead.
Should I use music?
Music is great if there are others in the building or nearby as it helps to block out the sounds that they are creating and focuses your attention on relaxing.
Do I have to clear my mind?
No not at all, just focus on your body, breathing and a word or phrase and you will find that eventually, all other thoughts will disappear because they are being ignored.
How is meditation different to relaxing?
Relaxing can be achieved by having a hot bubble bath or putting your feet up and having a little snooze. Meditation means actively being aware of your surroundings and thoughts and allowing all individual parts of your body to release tension.
Do I have to close my eyes?
Meditation is a personal thing, if you are more comfortable with your eyes open, leave them open.
Preview of “Zen Gardens Stress Cure”
Upon reading the book, you will gain more knowledge and wisdom in every section that you will be reading after this page. The next pages will cover the topic which will discuss each season such as winter, autumn, fall, and summer to help you understand the effective ways on how to deal with each particular time of year. The next four sections will discuss about:
● Every section will provide you with mini poems or Haiku to inspire you while reading it. You will also see some images to enlighten you more about what is being discussed.
● Zen garden images represent a particular Zen garden that is perfect for each season and are especially created for a particular season in which can inspire you in making your own miniature Zen garden.
● How each season can affect your mood?
● How each feature included in the garden such as rocks, gravel, etc. transmits good vibes or positive energy to help you avoid negative feelings experienced during a certain season.
● Relaxation or meditation techniques and how it will help you attain inner peace and joy during a specific time of year.
● You will also get useful advice on how to deal with your relationships during a season.
The Zen Gardens Stress Cure
The Zen Gardens Stress Cure is more about providing stress relief among people who have less time for family and personal pleasures. The gardens are aimed at reducing stress along their Zen principles of naturalness, austerity and simplicity.
Even though Zen gardens are referred to rake gardens with sand, they still look different. They are almost the same with flower gardens or woodland that best emphasize certain design colors or principles.
Zen Gardens Stress Cure also emphasizes serenity that helps in reducing stress by experiencing and viewing them. As people return to nature to achieve peacefulness, this is achieved by the numbers plants that are more peaceful and calmer.
Zen Gardens Stress Cure allows people of breathing deeply and finally letting go all of their worries. They can practice mindfulness meditation in the garden by nourishing their spirits. They can practice mindfulness meditation in the garden as a way of reducing stress and strengthening the connection between the mind and body.
Meditating on Zen Gardens will act as a therapy that enhances the complete experience.
By contemplating on the Zen Gardens Stress Cure that is filled with water, rocks and vegetation elements, there can be a better opportunity for curing stress and embracing the complete healing of nature.
Zen Gardens Stress Cure introduced the four main seasonal, four main seasonal chapters: winter, spring, summer and autumn.
A.How Winter Affects our Mood?
My bed is lonely
the glow of your naked body
The winter breathes on me
-Haiku X21 Missed You
Winter usually affects your mood by feeling stressed up and down. This leaves you feeling beaten and down with no way to cope up. This results in looking forward to new and upcoming projects. You also tend to desire for new changes.
Even the thought of the winter makes you gloomy and heavy and even if most people experience winter blues and low days, it is just so normal for them to experience blue days than not.
Due to the absence of sunlight that offers a good amount of the chemical serotonin, the darkness triggers the production of melatonin. This is the chemical that is responsible for encouraging sleep.
Winter can really have its impact in the overall motivation and mood. Both activities and food supplies are being reduced throughout the winter season. These also have their impacts in the mood of people because their level of excitement and motivation are reduced. As they cannot go out always, they are forced to stay inside their houses. Throughout the winter months, people really suffer from low mood…
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About the Author
Hi! I’m Carl Preston, entrepreneur eBook writer and founder of “Why Don´t You Change?” the ultimate self-development site.
My eBooks cover self-improvement topics such as meditation, relaxation techniques and dieting. I also periodically publish on . The posts and books included are focused on self-improvement by being honest with oneself. Identifying our weaknesses and working on them is key to becoming version of ourselves we always dreamed to be.
The books you will find on and under my name on Amazon will take you step by step towards achieving your goals of becoming a stronger and healthier person.
However, in order to achieve your ultimate goal (whether it is losing weight or reducing stress), you will need to learn to find the required willpower and get rid of all the commonly used excuses that separate you from making the change you desire to actually happen.
“Why don’t you change? What prevents you?” – Jiddu Krihnamurthi
Only by looking within will you find that most of the reasons that stop us from improving substantially our lives are laziness and self-deception. Knowing this and fighting your
Only by looking within will you find that most of the reasons that stop us from improving substantially our lives are laziness and self-deception. Knowing this and fighting your acquired psychologically toxic habits will empower you towards achieving goals you never thought being capable of.
Through my books and the motivational advice found on Why Don´t You Change? You will become aware of your natural willpower and make good use of it to substantially improve your life.
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