Tag Archives: meditation

Steps for a Breathing Meditation

By: Gloria Marie

Breathing Meditation

Meditation

The Single Happy and Strong Blog will be exploring different types of meditation. Meditation is simply put, controlling your thoughts and mind.  It is not making your mind and thoughts blank. If that happens-great!  When you meditate, you should have not any expectations of the results. Breathing meditation techniques can be quickly learned.

In the February, 2014 issue of Psychological Science they reported a study on meditation that was conducted by INSEAD and The Wharton School. They found that a 15 minute meditation practice of focused breathing helped the participants make smarter choices.

Zoe Kinias stated in the article:

We found that a brief period of mindfulness meditation can encourage people to make more rational decisions by considering the information available in the present moment. Mediation reduced how much people focused on the past and future, and this psychological shift led to less negative emotions. The reduced negative emotion then facilitated their ability to let go of “sunk costs”.

 

Here are the steps for a Breathing Meditation:

1. Find a place to site where you will not be disturbed. You may sit in a chair or on the floor, whichever is most comfortable for you.  Turn off the television, mute your phone, and turn off your computer.

2. Set a timer for 15 minutes.

3.Take a few deep breaths. Close your eyes and begin to concentrate on your breath going in and out of your nostrils. Have your body settle in to a natural state of respiration.

4. With each inhalation concentrate on the physical sensations in your body. With each exhalation release any thoughts or mental images.

5. When thoughts appear, just let them go.

6. If it helps, you may count your breaths.  There is no right or wrong.

7. Periodically confirm that your body is relaxed.

8. Continue breathing until the timer goes off.

9. When the timer goes off, slowly open your eyes and spend a minute quietly sitting.

 

How did you feel after the 15 minutes of breathing?

 

 

 

How to Use Music as Meditation

By: Gloria Marie

Sensational Sunday How to Use Music as Meditation

Every Sunday the Single, Happy, and Strong Blog will have an exercise for you to do.  This is a wonderful way to start a new week; to reflect, grow, and begin a shift in your life. Today on Sensational Sunday we will discuss music as  Meditation. This will be another tip for your Tool Box!

meditation

How to Use Music as Meditation

Meditation helps to calm the mind and connect with the inner, most deep part of ourselves.  It is the closest we may come to experience the Divine, God, the Source or whatever your term is for it.  Meditation does not relieve our problems in life, but, it may help us handle our problems and stress.  There are so many types of mediation and there is no right or wrong way.  I believe it is a personal choice. Today, we will explore using music at a type of meditation.

There is much research done on the use of music for stress reduction. The Mayo Clinic and the University of Maryland both have done extensive research on the use of music.  In an Indiana University study, they stated, “Since the beginning of time chanting, singing and rhythmic vocal activities have been used for stress reduction”. The American Cancer Society says that music therapy promotes healing and there is some evidence that it may relieve stress and provide an overall sense of well-being.

In a 2013 study in “The Arts in Psychotherapy” found that “The effects of sedative and stimulative music on stress reduction depend on music preference”. This research gives strong support that we should choose specific music to release stress.

Now the question is: what is your preferred music?  You probably have music you enjoy listening to, but, it may or may not be the type to relieve stress.  This week I want you to explore some types of music and then choose one song that calms you.  Keep this for your “Tool Box”.

The steps:

1. Spend 30 minutes today exploring different types of music.  Go on Pandora, uTube, iTunes, or whatever you are most comfortable with.

2. Some Suggestions:

Blues, Music to open the chakras, Classical, Meditation music, Operatic, Chanting, Tibetan Bell Music

3. Pick 3 songs from 3 different genres.  Listen to each for 5 – 10 minutes each.

4. After each song, write down in your journal how you felt. Happy? Relaxed? Peaceful? How did it speak to you? Did it resonate with your soul?

5. Take 1 of the songs into your week.  Spend 5 minutes several times this week listening to your song. Just sit, uninterrupted, quietly listening to it.  I

What song did you choose?  Did you feel it helped relieve some stress?

 

 

 

 

 

Manifesting Meditation

By: Gloria Marie

Sensational Sunday Manifesting Meditation

Every Sunday the Single, Happy, and Strong Blog will have an exercise for you to do.  This is a wonderful way to start a new week; to reflect, grow, and begin a shift in your life. This week will we try a meditation for manifesting.

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Crystal Meditation for Manifesting

This sensational Sunday I will be introducing a crystal meditation for manifesting.  Meditation can be a means to find inner peace and happiness. There are many different meditation techniques and styles.  This is just a quick meditation for you to try today.

Sit upright in a chair in a quiet place in your home.  Turn off your phone, computer, and television. Try to eliminate all outside distractions.  Close your eyes and take a few deep breaths.  Scan you body for any tension you are holding. Breathe into the tension to release it. Now picture a large, clear quartz crystal. It is magnificent and has many points that are catching the sunlight. Picture yourself walking up to this large crystal.  You look closely and see it has many chambers inside. It is like a large, crystal clear castle.  Step inside, feel how cool it is being inside. Notice the beautiful bright sunlight shining through the many points. You feel tremendous energy being in the crystal castle. It is glorious.  Begin to explore the different chambers; they are all unique, gorgeous, and soothing.  You feel at peace and at home.  Keep exploring and touching the cools walls. After you feel you have explored all the chambers, you see a door.  Slowly open the door.  Who do you see? Is it who or what you expected?  Is it someone you know or hope to know?  An angel?  Spirit guide? Deceased family member? Smile and give the person a hug.

Now gradually step out of the crystal. Feel your feet on the ground, breathe.  Open your eyes and look around your room.  Take a deep breath. Do you feel lighter? Refreshed? Surprised?

Spend some time journaling about who you saw when you opened the door and your reactions.  What meaning did it have for you?