Don’t you wish you could naturally defend your happiness?  Go to a place in your mind that actually clears all the clutter and provides a clearer perspective to improve your mood and outlook.  

Meditation and mindfulness are two practices that can help you achieve this.


Mindfulness is a psychological process of practicing pure awareness.  This natural process is best practiced on a daily basis to affect the brain's physical structure. It builds new neural pathways in order to provide positive benefits such as improved concentration and awareness.

Mindfulness will awaken the mental, emotional and physical activity of the brain.  It can reduce stress, symptoms of depression and anxiety.  It's also encouraged for the treatment of drug addiction, managing weight, improved physical acuity and overall healthy lifestyle.

In order to practice mindfulness you should embrace a program or develop a practice of meditation, exercise or relaxation technique that allows you to express the experience in a way that provides the benefit you seek.

Many feel that the only way to meditate is in a fixed, cross legged position; however, every person can meditate in a way that befits their personality, beliefs and lifestyle.  The freedom of self-expression is a key component in releasing the tensions and stress that plague our stringent society. 

At the core of every society is a person.  Each person should express his freedom of awareness, mindfulness and human development in order to explore the vast possibilities provided him through the inner spirit.  As this inner spirit is discovered, he will foster an ability to share an open mind and adventurous fortitude to willfully overcome obstacles and discover what lies beyond the boundary of the brain as a limited source of awareness.  This is what makes a great leader, developer, innovator, provider, lover and friend.  Moreover, this begins with the purest of self-love, self-forgiveness and self-awareness.

Some examples of meditation are as follows:

You can use each form of meditation according to how you feel.  Modify the examples and trust your instincts to provide the most mindful, present experience at the time you wish to meditate.

“Standard” Meditation


Sit in an upright, cross legged position.  You can choose to play soft music, sounds of nature or other white noise that promote relaxation or you may choose a silent background.  The room should be a comfortable temperature.  Rest your hands weightlessly on your knees.  Begin to take slow breaths from your stomach instead of your chest.  Close your eyes and drift into the darkness.


Continue to take deep cleansing breaths, inhaling through your nostrils, out your mouth.  When your mind begins to drift towards a recognizable thought, imagine the visual of that thought melting away.  Now, focus again on the darkness.  Relax your deep breathing and simply breathe.  As you experience each breath, your chest and abdomen moving, the air exhaling from your lungs; you will be experiencing the present moment. 


Almost as if it is in slow motion, your heart rate should naturally slow down and your breath should be smooth and weightless.  You are not thinking about anything, anyone.  You can feel the negative energy trickle out of your body as your hands and feet become more relaxed.  You may begin to feel a euphoric feeling come over you when you completely immerse yourself in your atmosphere.  

“Walking” Meditation


While there are different types of walking meditation that are more specific to the origins of Buddhism and involve sitting and standing in a specific format; the example we are sharing is far less traditional but extremely beneficial.  In fact, you have likely experienced mindfulness while exercising and may have not known it.  Since mindfulness is a key component of meditation, most people find walking as a way to relax the mind more easily while the body is preoccupied in movement.  


You can listen to relaxing music that stimulates your body to move, but does not distract you from the present moment.  The important thing about this meditation is that while you are walking you are experiencing the moment through your movement. 


Allow your physical nature of walking to be the focus for your mind.   Let it wash over you like a wave that cleanses your mind and spirit.  You are still mentally aware of the boundaries and topography of where you walk, but you're experiencing it through your physical activity. 


Listen, smell and see your environment slowly and without judgement, but don't allow it to affect your focus on your body's movement.   Routine walking will improve your physical agility and mental clarity. 


It allows your mind, body and soul to work in a state of complete synchrony without your brain's inhibitions, distractions, worries, thoughts interfering with your physical-mindful experience.  Your brain is building new neural pathways.  You can practice walking meditation one time and get a benefit. 

“Your Way” Meditation

While there are numerous examples of meditation, it is important to know that ancient forms are rarely practiced without being washed down by new age formulas.  While the stringent practice of meditation and mindfulness will be useful for those of you who have practiced meditation already and are interested in perfecting your prowess through more traditional practices; many of us may just as well benefit from meditation as it fits with our goals, lifestyle, schedule and personality.  

In order to do so, you can practice meditation anywhere you have the opportunity to let your present worries go and allow your present moment to cleanse your spirit and mind.  

Some examples:

  • 5 min cubicle meditation
  • 5-10 min meditation walk at lunch
  • 5 min in the morning using yoga or stretching exercises
  • 10 min before bed using yoga or other stretching exercises
  • 20 minute run
  • 30 minutes kayaking
  • 20 minutes swimming (primarily floating without a raft)

Yoga and Mediation 

Yoga involves stretching, strengthening and breathing exercises.  It can include basic poses and movements or faster, high intensity formulations to build muscle. There is also “hot yoga” incorporating complex poses in a high temperature environment.  Some yoga includes props such as blocks, ties and chairs to make body adjustments.

It's not an aerobic activity but through the correct type of yoga you can still have the same positive health benefits as a high intensity workout.  It's low impact and has the variety in poses and activity that can work well for most body types.  To learn the various types of yoga is best to be part of a beginner's class where an expert can guide you based on your ability and goals.


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