Overview of Basic Meditation

Methods, Breath, Posture, Mindfulness, Time, Expectation, & Purpose.

Recommendations: Turn OFF phone & other electronic

devices Avoid Food or Caffeine & Other

Stimulants within 30-45 minutes prior to meditation.

5 Minutes is better than no minutes 20 minutes for beginners Find a special space for meditation in

the home.

Religion/Spiritual Beliefs Non-Specific

Anyone NO MATTER what religion or spiritual background can meditate

Spirituality is Personal

Spirituality and Religious Precepts May Evolve Through Meditation

Popular Postures Lying down

In bed in the morning On the floor in “Supine position” Legs up the wall (circulation

improvement)

Sitting Straight Up Against the wall In Lotus In a chair

Basic Meditation Method: Find Stillness Straight Back Sitting Up to Stay Alert (if

prone to falling asleep) Eyes Partially or Completely Closed Natural Breathing Releasing Thoughts (Stop Thinking) Then Turn Attention to Sensation Of

Gentle Breathing (the object of meditation)

Exclude Thought: Focus on Breath

Focus on Mantra

Focus on Sensation of Breath

If other thoughts arise, return to mindfulness of the breath, resist the temptation to follow them and bring attention back to breath and the moment.

Best Times To Meditate When Focus Needs Re-direction

Whenever in a heightened emotional state such as high stress to calm

Before sleep Relieve Insomnia Process the events of the day Empty the mind from ruminative thought

First thing in the morning Bridging the subconscious dream state with the conscious

awakening. Sets the day Fresh start Daily Affirmations; Vision/Goals

Purposeful Presence (Enlightenment) Lower Blood Pressure

Lower Stress

Calm Mind

Inner Awareness

Practice Controlled Calm & Lessen Erratic Emotional States of Consciousness

Transcendental Meditation

Transcend??

Transcendental Defined:

In this case it means “to go beyond” of the thinking process.

TM Meditation Level of breathing comes down twice as much

as does during the over night’s sleep.

Happens within 10 minutes, not over 8 hours.

Most Notable Difference from Sleep n TM: Oxygenated blood doesn’t change despite lower levels of breathing.(due to dramatically lowered activity in the body)

TM Meditation ANYONE can do it!

Even kids as early as 10 years old (who often take to meditation like ducks to water!)

Cumulative Effect over days to begin noticing benefits: Less Stress Better Energy Better Coping Ability Better Sleep More Calm/Relaxation

TM Meditation

Benefits of TM resolve the left over residue of stress than does not resolve itself during sleep.

Key for someone who does not get regular restful sufficient sleep!

TM Meditation Posture unimportant

On the Metro

In between Work (replace a smoke break in a small room)

In a park at lunch

Sitting in car on the way to or back from work

TM MeditationExperiences Professional Physician:

Under enormous stress Skeptical & Irritable Disposition Innocence is the essence of TM, and presents

through practice: resolves attitudes of negativity though life experience or skepticism.

Result: Spouse and Children reported to physician after TM experience, this is the first time he has been “bearable” to live with.

TM Meditation- Research Hundreds of Studies Conducted on TM

$1B is spent annually on blood pressure in the US.

National Institute of Health (NIH) Spent $24M in research in ne year to study the effectiveness in lowering blood pressure

Study Concluding by the American Heart Association proves profound effectiveness.

TM Meditation for ALL Should be available to the public for health

and not kept in homes of the few “enlightened”.

Should be a part of our every day Life Tool Kit.

Should be practiced daily

Should be taught in medical centers and beyond.

Let’s Practice! Body Scan & Self Love & Gratitude Mindful Breathing Empty Thoughts Practice Refraining from Following

Thoughts Practicing Total Presence (Avoiding focus

on Future/Past) Slowly Return to Consciousness

Thank You!Any Questions?

Shelley B. Tidmore, CHHCPrana Living

1400 Key Blvd, First FloorArlington, VA 22209

P: (205)522-3694 E: Shelley@TryPana.comwww.TryPrana.com