July, 2005
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You Can Meditate.  Right Now
by Steven Gillman

Why Should You Meditate?

What if you could close your eyes, then open them a few minutes later and be relaxed, alert, and able to think clearly? Meditation can do that for you, and it's easier than you might think.

Documented Benefits of Meditation
Less anxiety.
Decreased depression
Reduction in irritability and moodiness
Better learning ability and memory.
Greater creativity.
Slower aging (possibly due to higher DHEA levels).
Feelings of vitality and rejuvenation.
Less stress (actual lowering of cortisol and lactate levels).
Rest (lower metabolic and heart rate).
Lower blood pressure.
Lower cholesterol levels.
Higher blood oxygen levels.

A Simple Meditation To Use Now
Don't think meditation has to be difficult. Try this simple technique, and you'll see results in minutes. Get comfortable, close your eyes, and tense up your whole body. Then breath deeply through your nose as you release the tension from every muscle. Feel each part relaxing, watching for parts that may escape notice, like a tight jaw. If you still have tension somewhere, tense up that part again, then let it relax.

Let your breathing fall into a comfortable pattern, and pay attention to it. Be aware of your breath as it passes in and out of your nose. Though your mind will wander endlessly, all you have to do is continually bring attention back to your breath.

Is your mind is still too busy? Try naming the distractions as a way of setting them aside. Try, for example, saying in your mind, "itchy leg," "worried about work," or "anger," and then immediately return attention to your breathing.

Do this meditation for five or ten minutes, or for 100 breaths. When you open your eyes, you'll feel relaxed, and your mind will feel refreshed. You'll be better prepared for any mental challenges. Why not try it now?

About the Author
Steve Gillman has been studying brain improvement, concentration, creative problem solving, and related topics for years. You can visit his website, and subscribe for free to his Brain Power Newsletter at: www.IncreaseBrainPower.com/newsletter.html
Meditation: How to Enter a Deep State of Relaxation,  by Elaine Murray

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Meditation: How to Enter a Deep State of Relaxation
by Elaine Murray

There are many methods of meditation that can lead to channeling, mediumship, or simply a greater spiritual awareness. Here is the method I use:

1. Find a comfortable position, either sitting or lying down. Close your eyes.

2. Take three or four deep breaths, inhaling through the nose and exhaling through the mouth.

3. Concentrate on your body and mentally tell each part of your body to relax, from the toes on your feet to the muscles in your face.

4. Tense some of your muscles, then let them relax.

5. While in this relaxed state, visualize the color red. Breathe in the color red and exhale the color red.

6. Move to the color orange. Breathe in orange and exhale orange. While you are visualizing this color, allow your emotions to relax.

7. Move to the color yellow. Breathe in yellow and exhale yellow. Allow your mental activity to cease. Hold only the color yellow in your mind.

8. Move to the color green. Breathe in green... exhale green. Allow peace and healing to surround you, and penetrate you.

9. Move to the color blue. Breathe in blue... exhale blue. Feel the Love of God encompass you.

10. Move to the color indigo. Breathe in indigo... exhale indigo. Concentrate on your dreams and aspirations. Feel yourself going deeper and deeper within.

11. Finally, concentrate on the color violet. Breathe in violet... exhale violet. Tell yourself you are now in touch with your spiritual self.

12. From here you can journey to a place in nature, such as a beach or a mountain, where you can be alone and can feel at peace.

Sometimes when you have reached a deep state of meditation, you will begin to see swirls of color, see mental pictures, or internally hear a voice talking to you. Take note, and keep a journal of any impressions. Come back to normal consciousness by visualzing the colors in reverse sequence.

About the Author
Elaine Murray, B.A., teaches spiritual development classes with an emphasis on meditation. She has been a student of metaphysics and parapsychology for over 20 years, culminating in the publishing of "A Layman's Guide to New Age & Spiritual Terms." Visit http://www.newagefast.com to read more of Elaine's work.