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BackHome | Toolbox | Life Skill Solutions | iMeD Mindful Meditation Technique

iMeD Mindful Meditation Technique

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Meditation is a powerful way to tune up your mind, get centered and empower yourself. It is a conversation with the universal energy that binds the past to the present to the future. Think of it tuning your instrument or plugging your battery into the Unified Field for a relaxation, reorganization, recharge, and connection.

What is Meditation?

The root of the word meditation means “to become familiar with”.  The intent of the word is to get to know yourself, which is always a good policy. When asking, what can meditation do for me?  The answer is simple: mental clarity and a calm peace of mind. Clarity and peace are powerful tools to keep you happily on track toward your goals while opening your mind and heart to enjoyment, appreciation and gratitude.

Meditation is a charged word with different meaning for different people. Often I hear, I can’t calm my mind enough to meditate, I don’t have time, or, I don’t know how to meditate.  The truth of that story is you may just have not discovered the value of intentional meditation or discovered a style that works for you.

meditationWhy Meditate?
The average person has about 60,000 thoughts every day, for most over half of those carry a charge of fear, anxiety or self-doubt. Meditation is simply the art of quieting the mind, clearing out the negative clutter and relaxing into your true self. Our monkey minds will chatter away forever if we allow it to run wild. I’m hungry, I’m horny, I’m happy, I’m sad. I feel fat, I feel attractive, I feel good I feel bad. A calm mind allows new information in you can use to shape and update your beliefs, habits and routines.

Meditation gives you the calmness of mind to choose to respond instead of react. Relaxing into a state opens the door to subliminal learning. The word subliminal breaks down to mean below the threshold. This type of subliminal learning has nothing to do with the cheesy behavior modification cassette tapes sold in the 1970’s or the scary Soviet era secret-agent mind control. Going below the threshold means to go around the ego, to skip the filters of fear or worthiness.  By consciously creating and intention then relaxing the mind you can create a safe environment for fresh thinking.

Meditation quiets the mind and grooms it to hold more positive, intentional thoughts of love, hope, support.  Over time these become the dominant thoughts bouncing around naturally projecting positive energy. Think about it this way, we schedule time for work, sports, TV, cooking, cleaning, sex, travel.  Why not build in a little time to tap into the peaceful wisdom of the universe too?   

Mindfulness creates an inner spaciousness without endless inner drama. It reveals the quiet hidden beneath mind chatter, transforms stress into peace and unconditional happiness. The purpose of meditation is to clear your mind of negative or outdated thoughts while opening up room for positive feelings.  Once you feel what meditation will do for you it will become an easy habit, it works and feels good.

The idea of meditation means different things to everyone.  Some conger up images of a blissful yogi posed for hours of silent contemplation or a bunch of monks chanting the day away. These are examples of meditation but maybe not the images you see for yourself.  Many people meditate all day long in the form of wanting or worry.  These needy and fear-based thoughts rattle around over and over. “What-if…” and “if-only…” things we often have no control over.  

This relaxation technique is not about acquiring anything, it’s about letting go.  Letting go of limiting beliefs, of preconceived notions. Picture your thoughts as thousands of metal fragments on a piece of glass.  Without energy they are a scattered mess. Meditation turns on the magnet in the mind bringing order and a clear pattern.

How to Meditate
The mechanics of meditation involves moving out of our active “Beta” brain state into a more relaxed “Alpha” brain state then into a super-relaxed “Theta” brain state. All triggering what scientists call the relaxation response. Ask anyone who does it and they will tell you how good it is to spend some quality Alpha time every day. When the mind is relaxed it can take ideas and memories from short-term memory and file them in long-term knowingness. This filing and storage system works to build our wisdom muscle and provide guidance on future decisions.

iMeD

Personally I’ve had trouble calming my mind long enough to feel the benefits of meditating but have discovered a style that I call iMeD that is fast, easy and works for everyone I have shared it with. iMeD is a method you can use to break the endless thought chatter, tie in to the Unified Field on demand and bring your thoughts and actions into alignment with your dreams and highest purposes.

iMeD takes advantage of something we do all day every day, breathing.  It is like placing a small dam in front of the thought stream, making, even for a moment, a calm pond in the mind, a place where peace rules and thoughts fall into place settling into the layers of the true you.

Mornings upon waking and evenings before sleep are two good times to do this. Any time of day you can grab a minute or two will help keep you on an even keel emotionally and on-task intellectually. Try it while waiting in line, during commercials, whenever. It also helps get me focused right before an important activity or interaction.

Once awake find a comfortable position, take several deep breaths and allow yourself to relax. Clear your mind of thoughts, to do’s and agendas. Tell each part of your body to relax, release any tension. Try mentally counting down from 10 to 1, as you recite to yourself each lower number, go deeper, release more. Feel your breathing, start taking a short pause at the top and bottom of each breath. The space between breaths is a place to touch the void, tap the well, to remember and receive guidance from its wisdom.

Breath in – pause and hold for a few seconds at the top - breath out and hold again at the bottom. The idea is to use that space between breaths to stop the mental chatter, to become one with peaceful quiet. At first random thoughts will rattle around, what to wear today, shopping lists, work tasks, weekend plans. Just let them evaporate, no need to hold, worry or resolve them now, release. In time the feeling on no thought will become a thought in itself, then let that go.

Slowly breath in, pause, slowly out, pause. Enjoy this space between breaths, the space between thoughts, it is a peaceful place of infinite wisdom. Whether breathing in or out, prepare yourself to release the thought ball free of control by you. For those few seconds give yourself permission to stop seeking solutions, just be. This exercise acts as a reset button for your mind, quieting the chatter, focusing your intentions, reconnecting with source energy, and tuning your inner guidance systems.

Breath in feeling vibrant health, freedom from addictions, whatever – release (no thought) – breath out remembering who you are and see yourself as the healthy being you know you are – release (no thought). Letting thoughts come and go during this quiet time allows your mind to organized its filing cabinet, adding new information into long-term memory while discarding unnecessary clutter.

Intentional Meditation
The reality is that holding no thought is hard, impossible for some. To get past this try adding intention affirmations. Seeding your thoughts with positive affirmations you have picked out in advance occupies the mind just enough to stay focused while putting thought clutter on pause. Breath in reciting and feeling an affirmation, feel what you are willing to give (i.e I am love, I trust, I forgive), then hold the breath letting the thought echo, breath out repeating the second half of the affirmation feeling what you want (i.e I am lovable, I am trusted, I am forgiven), then hold the breath letting the thought echo. Think only of the affirmation and nothing else while breathing in or out, let the thought echo while holding the breath.

There are thousands of possible affirmations.  I have found four cardinal affirmations that serve anyone:
on the breath in… I am love - hold…on the breath out…I am loveable, hold.
on the breath in… I trust - hold…on the breath out…I am trusted, hold.
on the breath in… I forgive - hold…on the breath out…I am forgiven, hold.
on the breath in… I am the cause - hold…on the breath out…I am the cure, hold.

The giving affirmation on the breath in…</hold/>… Receiving affirmation on the breath out… hold. When feeling these affirmations visualize life that way you want it, see life as it can be with vivid detail, like it already is happening. Adding affirmation intentions consciously while meditating creates a waking dream bridge to reality.

If affirmations feel too difficult, try holding just one thought during the breaths, try thoughts like, all is one, peace, free, thank you, or whatever resonates for you.  It’s also good to leave the world of language and simply hold a feeling while meditating.  Feelings of calmness, gratitude, openness, all work great. iMed takes advantage of the fact that our mind can only hold one thought at a time.  By focusing on one supportive idea over time it becomes our dominant mindset that pulls in nurturing energy while driving out random self-defeating chatter. After awhile every waking breath is an opportunity to release, relax, file and refocus.

Some ideas to consider reflecting on during the breaths in and out may be:

Relationships – remembering all you have to offer and participate.
Resources
– seeing yourself already having all you need.
Responsibility
– noticing yourself reflexively behaving right all the time.
Creativity
– marveling at your creative solutions that solve problems and make all your pillars strong effortlessly.

Enjoy the silence or find a mantra affirmation that works for you, one that speaks encouragingly to your current frame of mind.  Release, relax, and remember the true-you between breaths.  Releasing false ego images and feelings of hurt, relaxing the body and mind, remembering who you are at your core knowing you are a good person deserving of all you hope and dream of.  There are many ways to meditate, some more obvious than others.  Golfing, gardening, walks in nature are all examples of waking meditation.  The common thread is allowing unstructured, open time to let your thoughts settle out, calm down and convert from short-term clutter to long-term knowingness.

OM “Who looks outside dreams, who looks inside, awakes.” ~ Carl G. Jung

See also:
Affirmations for transformation >
Proverbs as Personal Policies >

 

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