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Free Medidation Exercises

Meditation has been practiced for centuries in many
spiritual traditions as a way of bringing the body, mind,
and spirit into harmonious balance. Basically, meditation
involves quieting the mind, which helps you to know
yourself in a deeper way. This can help you become
aware of habitual patterns of thinking and enable you to
make better choices about how you are living. Many
people find that meditation is an excellent way of
relieving stress, because when the mind is calm, the body
naturally follows.

For all forms of meditation, there are a few guidelines
that will help to make your experience more beneficial.
First, find a quiet place where you will not be disturbed,
and choose a time when your stomach is empty, or at
least one hour after a meal. Many people find early
morning to be a beneficial time for meditation. If you are
sitting on a chair, place your feet flat on the floor and sit
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upright, away from the back of the chair. You can place a firm pillow behind your lower back for support if you
wish. If you are sitting on the floor, sit on the edge of a firm cushion to help to keep your spine erect, and cross
your legs in a comfortable position.

Rest your hands comfortably on your thighs or in your lap. Gently close your eyes to help to focus your
attention inward. Begin each meditation practice with a couple of deep cleansing breaths to release tension
from your body. Plan to meditate for 15 to 30 minutes at a time, and establish a regular time and place for your
meditation practice. You will enjoy the greatest benefits from meditation when you make it a regular part of
your daily life.

Meditation on the Breath

By centering your attention on your breath, your mind and body relax into a peaceful, harmonious state of
balance.

Find a quiet place where you will not be disturbed and sit in a comfortable position. Close your eyes, and begin
by taking three deep, easy breaths to relax your body, exhaling slowly and completely through your slightly
open mouth. Relax into your normal breathing pattern, inhaling and exhaling through your nose.

Focus your attention in a gentle way on your breathing. Simply observe your breathing, without trying to
change it in any way. As a point of focus, it can be helpful to center your attention on the rising and falling of
your abdomen or on your breath as it enters and exits through your nostrils. When your attention wanders,
gently bring your focus back to your breath. With practice, your breathing will fall into an easy, natural rhythm.
Continue in this way
for 15 to 30 minutes. When you are finished with your meditation, expand your attention to include your
surroundings, and gently open your eyes.
Meditation on a Mantra

A mantra is a word or phrase that you silently recite over and over to give your mind a peaceful focus. Choose
a word or phrase that has meaning for you. It can be as simple as "peace" or "I am calm."

Sit in a comfortable position, close your eyes, and take three slow, deep breaths, making your exhalation twice
as long as your inhalation. Focus your attention on your mantra, and recite the word over and over in your
mind. Breathe normally, and synchronize your mantra with your breathing by repeating it on each exhalation.
When your mind wanders, gently bring your attention back to your mantra. Continue your mantra meditation
for 15 to 30 minutes. At the end of your meditation, sit quietly for a couple of minutes, expand your attention
to include your surroundings, and then gently open your eyes.

Once you have chosen a mantra and feel satisfied with it, stick with it. The word will become associated with
the feelings of peace and well-being that you experience during meditation, and you will be able to elicit. a
deep sense of calmness at any time by recalling your mantra.

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