How to Practice Buddhist Loving-Kindness Meditation

How to Practice Buddhist Loving-Kindness Meditation



Practice of the Buddhist loving-kindness meditation
dates
back more than 2,500 years. It is a way to cultivate positive energy in the world and create healthy emotions both within ourselves and in others. With the practice of loving-kindness meditation, you are sure to become a more compassionate, kind, accepting and patient individual. As your energy touches those whom you meditate upon, their lives, too, will improve.









1


Begin the meditative practice with yourself as the receiver of the meditation so that you might developing acceptance and self-love. Only once you fully love yourself can you truly love and respect others.
The first step is visualization. Create a mental image of yourself and picture yourself smiling, laughing or simply being filled with joy.





2


Hold the image as you reflect upon all of your wonderful qualities and characteristics, the kind things you have done and your positive contribution to the world.





3


Vocalize your meditation and positive sentiments with a positive statement about yourself. Throughout the entire meditation, you should repeat a personal mantra, either out loud or internally, that is written in your own words and helps to summon love and understanding, such as kind love, loving kindness, peace and joy or whatever works for you.





4


Complete the self-meditation and them move one by one through four more people. Move through each person individually, completing the three steps of the Buddhist loving-kindness meditation before moving on.
The first should be a respected individual, such as a spiritual leader or mentor, the second a person near and dear to your heart, such as a member of your family or close friend. The third should be someone you know, but harbor neither negative nor positive feelings for, and the final person should be someone whom you have difficulty with or who is hostile towards you. Focus on what each person has brought to your life.





5


Practice the loving-kindness Buddhist meditation as often and for as long as you like. It can be performed virtually anywhere and anytime to fill yourself and your world with positive energy.





6


Vocalize your meditation and positive sentiments with a positive statement about yourself and the presence of the person in your life before you move onto the next person. Throughout the entire meditation, you should repeat a personal mantra, either out loud or internally, that is written in your own words and helps to summon love and understanding, such as kind love, loving kindness, peace and joy or whatever works for you.


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How to Practice Autogenic Training

How to Practice Autogenic Training



This form of meditation trains the body-mind to become quiet and relaxed by utilizing self-suggestions. These self-suggestions attempt to change the thoughts present in the mind by suggesting to the body-mind that certain events are occurring. These events can include a slower heartbeat, increased blood flow and less muscle tension. Advocates of AT suggest that we can utilize positive thoughts to enhance the efficiency of the systems of the body.









1


Find a comfortable position either sitting up or lying down. If lying down, make sure you do not fall asleep. The goal is to teach yourself a skill to help manage stress during everyday activities--and falling asleep while relaxing is not something you can do during everyday activities. Make sure you find a spot that is quiet where you will not be disturbed for at least fifteen to twenty minutes.





2


Begin to focus on your breath and allow your body to relax. Slowly and silently count down from four to one. When you reach the number one you will be completely relaxed.





3


Concentrate on your arms. Slowly and silently say to yourself six times "my arms are heavy." Turn your attention away from your arms, and silently say to yourself just once, "I am very quiet, and I enjoy feeling relaxed for a while."





4


Concentrate on your legs. Slowly and silently say to yourself six times "my legs are very heavy." Turn your attention away from your legs, and silently say to yourself just once, "I am very quiet, and I enjoy feeling relaxed for a while."





5


Concentrate on the beating of your heart. Slowly and silently say to yourself six times, "my heartbeat is calm and strong." Turn your attention away from your heartbeat, and silently say to yourself just once, "I am very quiet and I enjoy feeling relaxed for a while."





6


Concentrate on the rhythm of your breathing. Slowly and silently say to yourself six times, "my breathing is slow and deep." Turn your attention away from your breath and silently say to yourself just once, "I am very quiet and I enjoy feeling relaxed for a while."





7


Bring your attention back to your breath. Slowly and silently count down from four to one. By the time you reach the number one, you will be alert and awake, yet relaxed.





8


When you are ready slowly bring yourself out of the meditation. Take time to deepen your breathing and to gently stretch your body. Try for at least fifteen minutes of meditation each day.


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How to Relax and reduce stress

How to Relax and reduce stress



There are easy ways to relax, and regardless of whether you are at work or home, use some of these simple ideas to reduce stress on a daily basis.









1


Take a deep breath or two. Taking a few slow deep breaths helps release the stress in the body. It helps to turn off the stress. When stressed you tend to breathe in short and rapid breaths. It evens out your breathing and returns you to a calm state.





2


Thinking of good things is a simple way to lower your immediate stress. Think of how happy it makes you to feel to be loved, how wonderful your kids are, a great vacation you went on, how pretty a beach is. Simple pleasures produce a simple smile.





3


Change your attitude; think more positive about situations and outcomes. Instead of being worried about what you didn't get done today, think about what you did accomplish. Try to get out of the habit of thinking about how bad things might be, and think that "this too shall pass". You will get through tough situations with less stress if you don't let it consume your mind and energy.





4


Let it go - sometimes you just have to recognize you cannot change a bad situation or you have no control on the outcome. In those cases, just let it go.





5


Get up and walk over to talk to someone instead of sending an email or picking up the phone. The small break will remove you from the environment, allow for a bit of exercise, and give you a moment of person to person interaction.





6


Remember to eat healthy foods with a lot of nutrients. Consume fresh fruits and vegetables instead of processed foods. Include fish in your meals. Snack on nuts.





7


Get a little bit of exercise every day, even ten minutes of stretches and deep breathing is better than nothing at all. Try to get three good workouts each week to release the endorphins in your brain (30 minutes or more) and contribute to your overall heart healthy experience. If you hate the gym, find other activities like basketball, bowling, dancing, jazzercise or yoga where you can have fun, meet people, and exercise.





8


Find time for your hobbies...whether that is golf,
gardening
, crafts, reading, playing a musical instrument, or genealogy. Find time to turn off work, turn off the kids, get away from bills and household chores - do something for yourself that relaxes your mind.





9


Laugh. Be sure to include heavy dose of laughter in your life. Whether it's from someone telling a joke, watching a funny movie, listening to a comedian, or even laughing at "stupid reality show"...laughter releases pent up stress.





10


Slow down, just a little. Even when you multi-task, like talking on a cell phone and driving at the same time, your mind and body require more energy. Even getting up from your desk a bit slower can help ease the tension and relax your mind and body.








Tips & Warnings










To read more on this topic by a professional, there are many good books out there. Some of the above were gleaned from "Stress Free for Good: 10 Scientifically Proven Life Skills for Health and Happiness" and ""Forgive for Good", by Frederic Luskin, Ph.D.








Some foods and exercise programs may not be suitable for all people. Please consult a doctor before making any changes to your diet or exercise plans if in doubt of what will work for you.



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How to reduce moodiness during your period, naturally

How to reduce moodiness during your period, naturally



Here are some natural ways to get off that emotional roller coaster.







Things You'll Need:





walnuts, almonds, and soy









1


Exercise. If you don't want to do strenuous aerobics, just take a 30 minute walk and you'll be amazed at how much better you feel. Add a little bit of your favorite music on a walkman, and you're even more sure to feel relaxed and in a good mood.





2


Stabilize your blood sugar by avoiding refined sugars.





3


Snack on walnuts and almonds, and eat plenty of soy products. Aside from being good sources of protein, they are high in tryptophen, an amino acid that contributes to the mood-boosting hormone serotonin. Grab yourself a handful of nuts or pour soymilk on your cereal.


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How to Reduce Cold Sores Naturally

How to Reduce Cold Sores Naturally



No cure exists for herpes simplex type I virus, which causes cold sores, but here are some natural ways to stimulate blisters to heal quickly.







Things You'll Need:





The amino acid L-lysine




Antioxidant vitamins




Zinc




Vitamin C




Echinacea and goldenseal




Zinc




Goldenseal




Tea Tree Oils




L-lysine




Echinacea




Vitamin C









1


Take supplements that inhibit viral growth at the first sign of an outbreak. Try 500 to 1,000 mg daily of the amino acid L-lysine. Antioxidant vitamins and 50 to 100 mg of zinc per day may also help.





2


Boost your immune system. Take echinacea and goldenseal and get 5,000 mg vitamin C daily. Get plenty of rest and reduce stress.





3


Treat the cold sore topically. Dab tea tree oil, a natural antiseptic, at either full or half strength directly on blisters several times a day.





4


Promote healing by avoiding foods that contain arginine, another amino acid that suppresses lysine; nuts, dairy products, meat, seeds, oats, peanuts and corn all contain arginine. Limit citrus and other acidic fruits because they can irritate blisters.








Tips & Warnings










Over-the-counter preparations for topical use on cold sores are available.








L-lysine also comes in a cream.








Limit use of goldenseal to one week or less, and avoid it entirely if you are allergic to ragweed.








Avoid things that can provoke outbreaks, like overexposure to wind and sun.








See a doctor immediately if you think the infection has spread to your eyes.








Cut back or divide up the daily dosage of vitamin C if it causes diarrhea.








If symptoms persist or if you have specific medical conditions or concerns, we recommend you contact a physician. This information is not intended as a substitute for professional medical advice or treatment.



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How to Prepare Your Body for a Fast

How to Prepare Your Body for a Fast



Properly preparing your body for a fast not only makes the fast itself easier, but also improves the results.









1


Educate yourself as much as you can about the fasting technique you are going to use.





2


Write down all the instructions for your fast and organize a plan and schedule on paper before you begin. This is important because once the fast begins, you might try to convince yourself to quit. The schedule can then act as a contract you have made with the fast that you must keep. Remind youself why you are doing the fast and remember that it is important.





3


Taper off your addictions in the days prior to your fast. Cut down on caffeine, salt, sugar etc. If you cut them off all of a sudden, expect to experience headaches, stomachaches and a general feeling of discomfort.





4


Begin eating smaller meals prior to your fast. Resist the temptation to eat a big "last supper" the night before the fast. Cutting down your meals a few days before signals your mind, stomach, and appetite for the fast.





5


Gather everything you need for your fast before you begin.








Tips & Warnings










Plan activities during your fast. Time passes more quickly when you are busy.








Avoid heavy exercising while fasting. Light yoga, walking and
gardening
are excellent ways to stimulate your metabolism without straining your body.








Pregnant women and
children
should not fast.








Consult your doctor before you begin your fast; especially if you have diabetes, heart disease, ulcerative colitis, or epilepsy; if you are under 18 or underweight; if you are on medications. Understand that many traditional doctors might be hesitant to recommend a fast.



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How to Meditate

How to Meditate



Meditation can be calming, rejuvenating and restorative. When practiced regularly, it can aid in reducing stress, lowering blood pressure and increasing personal awareness.







Things You'll Need:





Music For Zen Meditation




Soothing Music









1


Choose a tranquil location - one free from distractions.





2


Decide whether you'd like to have meditation music in the background.





3


Select a comfortable chair or place to sit, and assume a sitting position with your spine relatively straight.





4


Close your eyes.





5


Breathe in, allowing your rib cage and belly to expand as you inhale.





6


Exhale slowly.





7


Concentrate on your breathing. Be aware of each breath and the feelings of deeper relaxation.





8


Allow thoughts and feelings to enter your mind. Acknowledge them, allow them to pass, and refocus on your breathing.





9


Open your eyes after you feel more relaxed and centered.








Tips & Warnings










There are many forms and variations of meditation, so if one particular form doesn't work for you, try another. Look into some books on meditation to discover which type is best for you.








Begin with 5 to 10 minutes of meditation each day and increase to 20 minutes or more twice each day.








Practice meditation before eating.








Recent studies have shown that meditation may decrease the risk of heart disease, possibly because the resulting stress relief may promote the body's self-repair system to thin the fatty buildup on artery walls.



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