. - Contributed

Is it just me, or has 2020 had an upset tummy it's been taking out on us since its arrival? Bless its heart, it clearly ate something in the latter part of 2019 that's not agreeing with it. Some higher power needs to send it to bed for a few days to sleep off whatever this is.

It's only February and there have already been a multitude of incidents that have filled me with as much helplessness and despair as I felt the time I learned my husband likes the song Gangnam Style. (Sidenote: we've decided to work through it for the sake of the children.)

So I'm re-visiting the art of meditation. A friend who I admire for his dedication to mindfulness was very encouraging. He recommended several free apps to get me started. A few nights ago, I decided it was time.

To mark the occasion, I turned on the diffuser with an essential oil from the Indulgence Collection that I found in a discount bin last year. And indulgent it was: each of the three scents - ambitiously named Joy, Love Potion and Rejuvenate - smelled like everyones great-aunts perfume. I chose Rejuvenate, because it sounded the most meditate-y. It immediately made my lungs and eyeballs burn - probably with rejuvenation.

Remember, my mindful friend had told me, Dont meditate lying down unless you are fully awake and alert. I remembered this at bedtime, already delirious with exhaustion. So lying down seemed like the way to go.

Relax, I willed myself. Focus on the sound of your breath. Ignore the fact that the room smells like a 1950s ladies luncheon. Clear your mind...

Seriously though, how hard is this pillow? Has it always been this hard? Why is my skull suddenly not sinking into the memory foam? (Pause to check and adjust/punch this obvious imposter of a pillow.)

Now zone out

Why luncheon, though? Is it not just lunch - is there a difference? I guess its just a pretentious lunch. With perfume and cucumber sandwiches cut into tidy, white, crustless triangles...

God, I'm hungry

No. Heather. Focus. Feed your soul, not your gullet (said no meditation guru ever).

As my brain alone was obviously not going to get me to zen land, I opened one of the recommended apps and randomly selected a session called, "Connect with Spirit Guides Meditation."

I should have clued in but, to be quite honest, it was late, I was tired and the picture accompanying the session was a cool, swirly cosmos thing so: seemed legit.

You see, there is one thing that terrifies me more than wild animals. More than choking. More than airplane turbulence. More than the thought of my life partner enjoying Gangnam Style OK, so there are a lot of things that terrify me. But none as profoundly as the paranormal.

Yes. I'm afraid of ghosts.

Many people describe such encounters as beautiful and peaceful; they, in fact, seek to connect with these spirits, to communicate with them.

I, on the other hand, would call 9-1-1 if I even thought I heard a voice from beyond, no matter how serene. My husband once farted in the shower and, from the bedroom, it sounded like a woman's voice calling my name from downstairs. I stopped breathing for a good minute and almost swallowed my tongue.

As soon as the teacher/guide described welcoming spirits, I immediately sat up and moved to change the session.

Try it, said my husband, encouragingly, without deflecting his gaze from the sports highlights on his phone, as he lay next to me. Its not scary. Itll be good.

(I think my husband is secretly into ghosts.)

Hes right, though. Not only will I be more at peace and more mindful, I will be doing something that scares me! And isnt that something someone once said were supposed to do every day? (Sidenote: it was Eleanor Roosevelt).

I was ready for it. Until it got real.

"She's approaching from your right." OK (I was already sweating), so we know it's female. Grandma? I could see my pulse under my eyelids. J was lying on my right. Oh God, is there a ghost sitting on J? If something touches my right hand, I will never recover

Relax, Heather. Just keep your eyes closed. Embrace this.

"It is now standing behind you." OK, not only was I unclear about the ghosts preferred pronouns (she versus it), I was struggling with the suggested spatial arrangement. All that was behind me was the headboard Is it in the headboard?

Dont look at the headboard, Heather. Because if you do and you see a face, you will never unsee it.

Just breathe. Picture Grandma. Not Pennywise. Grandma. Not Pennywise. Who is that? Grandpa? That's fine, just not Pennywiseand definitely not the girl from The Grudge!

As fast as I could picture a spidery lady clinging to my ceiling above the headboard, I shut the whole thing down. Im no guru, but Im pretty sure meditation isnt supposed to feel like imminent doom.

For what its worth, I tried again last night. It was a guided meditation for sleep, so I was allowed to lie down. I only got through the first couple minutes because I fell asleep - so: success!

I am going to keep trying. Maybe cool it with the discount aromatherapy. Maybe select sessions that use the words beginner and relax in their descriptions. More peace and tranquility, less Fear Factor.

Its a work in progress. Just like 2020.

Heather Huybregts is a mother, physiotherapist, blogger (www.heatheronarock.com), YouTuber and puffin whisperer from Corner Brook, NL. Her column appears biweekly.

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HEATHER HUYBREGTS: When your attempt to meditate scares you - TheChronicleHerald.ca

Jonny Lomax is known for the scrum cap he wears on the field for St Helens, but it is the unique way he looks after his head off the pitch that could be the key to success in Saturdays World Club Challenge against the Sydney Roosters.

I have meditated for 403 days in a row now, something daft like that, said Lomax. I only know because Ive got it on my app. It is something Ive been doing for a number of years, probably nearly four. I know its quite clich but [I got into it] just through dealing with a bit of anxiety in terms of things around injuries.

I was quite open to trying things as I wasnt sleeping particularly well. At first,

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400 days of meditation, one shot at world domination - Jonny Lomax is focused on upsetting the Sydney Roosters - The Times

We live in times when so many of us find it increasingly difficult to focus on just one thing at a time. When we do not have sufficient time, our technological devices enable us to be in multiple places all at once. But it comes with a cost. Modern technology has split our concentration into smaller bits, scattering them in many directions. As we have become more technologically savvy, we also seem to have lost our ability to live in the present ~ a place where we actually want to be without stress and distractions.

Although we can connect with just about anybody with a touch of a finger, we often find ourselves unable to engage in genuine, one-on-one communication. On the one hand, technology has made us more efficient and productive but, on the other, we find that our attention is scattered and our lives marked by stress and complications. Consequently, we are not always mindful when we are communicating with ourselves or with others. So what exactly is mindfulness? It is the act of consciously focusing your mind in the present moment without judgment and without attachment to the moment.

It can help us become more aware of what is going on for us both internally and externally. We become more present to the here and now. Professor Emeritus Jon Kabat-Zinn, founder and former director of the Stress Reduction Clinic at the University of Massachusetts Medical Center, defines mindfulness as the awareness that arises by paying attention on purpose, in the present moment, and nonjudgmentally. According to Thich Nhat Hanh, world renowned Zen Master and author of several books on mindfulness, the term mindfulness refers to keeping ones consciousness alive to the present reality.

Although practicing mindfulness has become highly popular in the United States in recent years, it is an ancient practice introduced by Hindu and Buddhist spiritual leaders over 2,500 years ago as a means of calming the mind and gaining insight into the impermanent and interdependent nature of the self. There are now many leading experts on mindfulness in the United States who teach how to harness the power of mindfulness and how it can be used to manage stress, center ones self, see more clearly, live more fully, step out of routine thought patterns, and open hearts and minds.

There are also numerous books written by experts on mindfulness that show us ways how to live in the present moment with ourselves and with others. This is accomplished by engaging in different kinds of meditation techniques, which emphasize the cultivation of keen awareness to experiences in the present moment without any kind of analysis or interpretation or having any kind of attachment to a particular outcome. Kabat-Zinn and many neuroscientists in the United States have helped to bring the practice of mindfulness meditation into mainstream medicine, demonstrating that practising mindfulness improves both our physical and psychological wellbeing resulting in positive changes in our health, attitudes, and behaviour.

According to these experts, mindfulness techniques benefit us in a number of important ways; it helps relieve stress, lowers blood pressure, reduces chronic aches and pains, helps with sleep, reduces gastrointestinal problems and, finally, mindfulness is good for our heart. Mindfulness also improves our psychological wellbeing. American psychotherapists now use mindfulness meditation extensively to treat depression, eating disorders, anger, anxiety disorders, and obsessive-compulsive disorders, among others. Medical research findings also indicate that mindfulness contributes to a positive attitude.

Being mindful also helps us to become fully engaged in activities, while increasing our capacity to deal with adverse events. By focusing on the present, people who practise mindfulness have reported that they dont easily get caught up in worries about the future or regrets over the past. They also seem to be less preoccupied with success that boosts ones ego and they are also more capable of forming deep and meaningful connections with others. Since mindfulness has so many important benefits for us, whether they are connected with our physical or emotional wellbeing, mindfulness training has certainly become tremendously popular with many major organizations in the United States.

Companies like Adobe, Amazon, Ford, General Mills, Google, Target, and Goldman Sachs, to name a few, have all instituted mindfulness training for their employees so that they are healthier, less stressed and more focused on their jobs. Mindfulness experts are also training CEOs of major corporations on mindfulness techniques. Business leaders who practise mindfulness report that they now perceive issues more objectively; they can form deeper relationships that are empathic, and they are not driven by their ego and pride as they learn to be humble. These business leaders often mention that they are also more productive, more creative in solving problems, more satisfied with their jobs and are less stressed in challenging situations.

The growing popularity of practising mindfulness in the United States is not just limited to big corporations. Now mindfulness training is imparted to the US military and the US Department of Defence, which have invested millions of dollars to identify ways for US defence personnel to become more focused and less stressed in their work. Even educators in American high schools are turning increasingly to mindfulness training for students, teaching them how to concentrate in the classroom and deal effectively with stress. Many high schools in the United States are also investing time and money to train high school teachers about mindfulness.

At this point, a reader may ask how can one practise mindfulness? Although there is actually more than one way to such practise, the goal of mindfulness is to always be in the present moment. This is achieved by focusing on our breathing as we meditate. When we meditate, we pay attention to the thoughts and sensations that distract us but we do not try to fight them. Nor do we pass any judgment on them. We just observe these thoughts and sensations and go back to focusing on our breathing again. Our goal is to allow our mind to refocus on the present. Here are four popular mindfulness techniques, which all involve meditation. There are obviously many more approaches to achieving mindfulness.

1. Basic mindfulness meditation ~ we need to sit quietly and focus on natural breathing. We must allow thoughts to come and go without judgment and return to our focus on breath. 2. Body sensations. In this technique, we are supposed to observe the subtle sensations in our body such as an itch or tingling without passing any kind of judgment and let them pass. We must notice each part of our body in succession from head to toe. 3. Sensory ~ Here we practise observing sights, sounds, smells, tastes, and touches. We name the sight, sound, smell, taste, or touch without judgment and let them go. 4.Emotions ~ In this mindfulness technique, we allow emotions to be present without judgment. We practise a steady and relaxed naming of emotions such as joy, anger, frustration, while accepting the presence of the emotions without judgment and letting them go.

While all this may seem to be a new-age approach to our holistic wellbeing, hard medical evidence demonstrates that we can train our brains to function differently and that brains can adapt and rewire. This phenomenon, known as neuroplasticity, suggests that there are concrete and provable benefits to exercising the brain by engaging in mindfulness. It is precisely because of this scientific component that mindfulness has gained so much traction with people who might otherwise find this to be spiritual mumbo jumbo. According to Richard J. Davidson, founder and chair of the Center for Investigating Healthy Minds at the Waisman Center at the University of Wisconsin at Madison, There is a swathe of our culture who is not going to listen to someone in monks robes, but they are paying attention to scientific evidence.

Davidson and his coresearchers published a scientific paper in the prestigious Proceedings of the National Academy of Sciences in 2004, demonstrating that Buddhist monks who had spent at least 10,000 hours of meditation time had brains with more functional connectivity than folks who never meditated or meditated in small doses. These monks also had a higher state of consciousness. Of course, most of us will never have the capacity to meditate at the level of a monk. But neuroscientists seem to be convinced that there is hope for far less experienced meditators because by engaging in mindfulness meditations, they will have more capacity for a working memory, more focused attention and less stress in their lives.

(The writer is Professor of Communication Studies at Loyola Marymount University, Los Angeles)

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Focus without Stress - The Statesman

And for some that means turning to relaxation and breathing techniques that have been around for centuries.

Since as long ago as the ancient Greeks crystals have been used to achieve physical, emotional and spiritual balance.

Today people from all walks of life swear by their power and turn to them to help ease their stress and anxiety worries.

When Patsy Parr, who lives in Kinver, began having difficulties sleeping she too decided to use crystals to give her an emotional boost.

I was having severe problems with night terrors I used to imagine people were coming to get me in the night, says the 27-year-old.

Desperate to find a solution, she was inspired to try crystal healing while attending a reiki retreat in Glastonbury with her mum Samantha and sister Gemma.

As well as easing her night-time anxiety, the marketing director also began using them to steady her nerves ahead of important presentations.

But Patsy, who at 16 found herself on X-Factor alongside Olly Murs and Jedward as part of the girl band Belle Sorelle, found clutching a crystal at her time of need wasnt always convenient.

It was chunky and big I needed something better to help my stress and anxiety, she tells Weekend.

This led her to design a range of bracelets to help with meditation and mindfulness inspired by the Taoism philosophy of living in harmony.

Its about going with the flow of life and not against the grain and having a positive mindset, explains Patsy who runs the business alongside Samantha and Gemma.

There are six different bracelets the sky blue and royal indigo tones found in Sodalite are said to stimulate creativity. The Tigers Eye, with its deep chocolate and caramel tones, oozes wisdom. Rose Quartz is well known to be calming and represent unconditional love.

Gunmetal grey Hematite boosts energy, Snowflake Obsidian is associated with power and strength, Amethyst evokes peace, calm and spiritual awareness.

The idea is that they can be used to practice mediation. The wearer can hang the bracelet on their middle finger and use their thumb to rotate each bead towards themselves. When the reach the silver disc, they reverse the process.

As each bead is rotated, they can take a breath and there is an empowering mantra which can been repeated.

For example for amethyst, which represents peace, focus and protection, the suggested mantra is I am peaceful and safe and for sodalite, which is used for confidence, communication and creativity, its I am calm and confident.

The best stones are sourced from all over the world and then they are handcrafted locally where the lovely silver disc is hammered by hand and can be given an initial. Each bracelet is individual and totally unique.

I use mine which is Tigers Eye before I have to do a big presentation, I feel very confident when I wear it. says Patsy.

We wanted something that we believe in, is positive with its message and is beautiful to wear, adds the entrepreneur.

Gemma, aged 35, found the meditation techniques useful while working as a flight attendant and was also able to help passengers who were feeling nervous about being up in the air. As cabin crew for Emirates I would always take five minutes before a long-haul flight to get in the right zone.

Counting the beads on my woo way bracelet, breathing and saying the mantra does this really quickly. I would often lend my bracelet to passengers who were nervous of flying- so they could relax and enjoy the flight.

Sodalite is my favourite it helps with communication and creativity and can relieve hormone problems and give a sense of balance and calm. I love the blues and indigo hues in the stones. says Samantha.

If I have a big business meeting Ill use mine to steady myself before I got in, she adds.

The bracelets, which are all unique, have already attracted celebrity fans including Trinny Woodall who has been seen wearing one in an Instagram video. While Manchester City and England footballer Gill Scott has also purchased a bracelet.

The business has been named Woo Way inspired by the Taoism concept of wu weiwhich means effortless action.

The idea is that rather than chasing after everything you let it come to you, explains Patsy, who believes mindfulness and meditation has many benefits.

Meditation can help you sleep, relax the mind and body, boost your energy, bring balance and give a feeling of peace and well being, she adds.

The mother and daughter partnership has been delighted by the response to the bracelets since they were launched in October.

A lot of young people are anxious and really struggle with mental health but they dont know what to do.

I think Woo Way can help lots of different people, no matter what path you are on. Weve got a lot of young footballers wearing them. They say it helps them with pre-match stress.

Patsy believes that channelling energy into something positive such as taking time to calm down before a stressful event can help to relieve negative feelings. Im not saying they are magical but having something to focus on can help distract you from whats going in in your life, she says.

See http://www.wooway.co.uk

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Living in harmony: The Kinver woman using crystal healing to treat stress and anxiety - expressandstar.com

Take part in a free boot camp with GFX

Fitness enthusiasts looking to shake up their daily workout routine can head over to Bay Avenue in Dubai for a free boot camp conducted by GFX gym. The session will take place on Saturday, February 29, from 9.30am to 10.30am on the lawn next to the Skate Park in Business Bay. Trainer Ryan Watts will take the group through various body-weight workouts, including burpees, squats, planks and lunges. Participants who are 18 years or older can register for the event through the GFX app or call 04 425 5940. All you need is your own mat to sweat it out on.

XYoga returns to Dubai

Dubais much-loved fitness festival is back, and will be taking place XYoga Dubai returns to on Kite Beach on Friday and Saturday, February 21 and 22, from 8am to 5pm. Participants can expect two days of complimentary classes, talks, workshops and meditation sessions, geared towards all ages and fitness levels.

XYoga Dubai Organised in conjunction with Dubai Holding, the event includes offbeat sessions such as acro yoga, live piano flow, jivamukti yoga and Arabic yoga. Some other styles that will be introduced this year include budokon yoga (a mix of martial arts and callisthenics), a pain and movement workshop, andplus Dad & Me, and Mummy & Me, classes. Traditional yoga practices such as ashtanga, kundalini, vinyasa flow and beginners yoga will also be available.

Meanwhile, the festival will kick off with a morning class on the Friday led by Bollywood actress and model Esha Gupta. Other international yogis expected to attend are Australian adventure yogi Sjana Elise and yoga bro Jacob Manning. The Art of Living institute, which focuses on yogic breathing, will also offer classes.

Yoga Market comes to Abu Dhabi

Bodytree Studio is bringing back its popular Yoga Market event, providing residents of the capital with back-to-back classes on all things health, wellness and mindfullness. On Friday, February 21, the studio will open its rooms and outdoor area for classes and workshops for all, even children. Guests can expect to find Nancy Zabaneh teaching kundalini yoga at 10am, while a Back to Basics: Your Journey to Low Waste talk by Sarah Siblini at 2.30pm will look at how to cut back on waste and become more sustainable. New to this years lineup is 15-minute Shiatsu massage tasters, as an expert gives guests the opportunity to indulge in mini-massages, and a private sound healing session. Finally, those attending can end the day with the popular Soul Awakening music event by Kirtan Dubai group. The event will take place from 8.30am-4pm and is free to enter. However, tickets to workshops and classes are priced at Dh200 for the day. For more information, contact 02 443 4448 or info@bodytreestudio.com.

Yogafest makes its Al Ain debut

After its many outings in Dubai, the free-to-attend wellness event Yogafest is coming to Jahili Park, Al Ain, for the first time on Thursday, March 5, from 6pm to 9.30pm and Friday, March 6 from 8am to 6pm. The festival will include a number of workshops, classes and talks on all things health and wellness, and is open to all age groups and abilities. Guests can also expect themed tents for yoga, meditation and family time, as well as indulge in some retail therapy at the marketplace where vendors will showcase sustainable products. While entry is free, registration at http://www.eventbrite.com is mandatory. Dont forget those yoga mats and water bottles, either.

Try the fasting-mimicking ProLon diet

Its been rumoured to do everything from stimulating weight loss to reversing the effects of ageing. And now ProLon, the worlds first five-day fasting mimicking diet, has launched in the UAE. ProLon was developed by Dr Valter Longo, author of The Longevity Diet. Dr Joseph Antoun, chief executive and chairman of the board at L-Nutra-Inc, the company that owns ProLon, says Longo saw a connection between fasting and ageing. Five days of fasting stresses the body enough that it goes into a process of rejuvenation, which is good for weight loss and anti-ageing. When the cell stops seeing calories coming from the outside, it starts eating the debris within - its a process of clean up called autophagy, he says ProLon is a plant-based meal programme that follows this strategy and provides meals for five-day periods in a month in grab-and-go boxes. When one isnt following the diet, they can go back to what they were consuming earlier, although a pescatarian or flexitarian diet, ie a diet with mostly vegetables and fish, is recommended. A standard ProLon box comprises of nut bars, kale crisps, olives, soups and herbal teas, with specific instructions on when these should be consumed, and calories consumed on a daily basis range from 700 to 1,100. The Prolon diet is available online for delivery, and is priced at Dh1,150 for a five-day meal plan.

A daily cuppa may be good for bone health

Heres another reason to savour your cup of coffee in the morning. A recent study looked into the association between coffee consumption and bone health, and found that people who habitually drink the beverage had a higher bone mass density that non-coffee drinkers. Published in The Journal of Clinical Endocrinology & Metabolism, the report analysed the coffee consumption habits of 564 people. Three metabolites, in particular, were associated with an increase in bone density in the population, and also, a decrease in the risk of fracture, said Dr Chad Deal of Cleveland Clinic in Ohio. The study is particularly of interest as the relationship between coffee and bone health has been studied before with conflicting results; past research has suggested that the more caffeine a person drinks, the more calcium leaves the body. For all those folks who drink lots of coffee and are concerned about [its] health effects, this is good news, said Deal.

Lifen One to host immersive meditation workshop for men

On Friday, February 28, German sound artist and meditative healer Hansu Jot (pictured above) will host the Mens Immersion workshop at Lifen One meditation centre. The session includes short lectures, kundalini yoga, breath work, sound healing, chanting and interactive exercises aimed at finding purpose, fostering healthy relationships, increasing emotional intelligence and generating prosperity. It, and aims to provide a safe space for men to explore their spiritual side. Jots premise is that men should hold the space of clarity and connection [to] allow spiritually empowered women to relax and thrive. Set to take place from 5.30pm to 7.30pm, the workshop is priced at Dh250.

Updated: February 23, 2020 04:49 PM

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From free yoga to bootcamp classes: the UAE health news and events you need to know about - The National

Meditation: What Is It? Meditation is a popular subject these days. With a renewed emphasis on spiritualism and alternative medicine, meditation has gained popularity. Yet, depending on the context, meditation can be defined in a variety of ways. Quite simply, meditation is defined as reflecting and contemplating. It makes no value statement any more than thinking or dreaming does. The subject of a person's meditation is what brings value to the act of meditating.

Meditation: Who Does It? Meditation is generally seen as a practice of the New Age movement. This comes primarily from the movement's association with Transcendental Meditation. Transcendental Meditation (TM) was developed by the Maharishi Mahesh Yogi of the Hindu religion. On their website, TM is described as "a simple, natural, effortless procedureDuring this technique, the individual's awareness settles down and experiences a unique state of restful alertness. As the body becomes deeply relaxed, the mind transcends all mental activity to experience the simplest form of awareness, Transcendental Consciousness, where consciousness is open to itself" (www.tm.org). The site touts the benefits of TM as enhancing creativity, effectiveness, and success. The site goes on to say that people from any age, background, or religion can practice TM.

However, TM is steeped in Hindu philosophy. The "yogi" in the TM founder's name indicates his status in Hinduism. The philosophy and benefits behind TM are similar with Hinduism's practice that seeks to bring people into union with one's "higher self." Additionally, courts in the U.S. have ruled that TM is not a secular discipline; it is Hindu religion (U.S. District Court, Newark, NJ, on October 29, 1977, and the U.S. Court of Appeals, Philadelphia, PA February 2, 1979.)

Meditation: Is It Biblical? Not all meditation is Transcendental Meditation. In fact, the Bible commands us to meditate. In Joshua 1:8, God tells us to meditate on His word day and night so we will obey it. The words, "meditate" or "meditation" are mentioned 20 times. But meditation's association with New Age philosophy and Eastern mysticism has frightened off many Christians.

In the Old Testament there are two primary Hebrew words for meditation. Haga, which means to utter, groan, meditate, or ponder. Sihach, which means to muse, rehearse in one's mind, or contemplate. These words can also be translated as dwell, diligently consider, and heed.

Meditation: A History One form of meditation that has been used by Christians since at least the 4th century is the lectio divina. It has been traditionally used in monastic religious orders and is enjoying a resurgence today. Lectio divina means "sacred reading" and has four stages: lectio (reading), meditatio (discursive meditation), oratio (effective prayer), and contemplatio (contemplation). In the lectio (reading) stage, one finds a passage and reads it deliberately. The next stage, meditatio (discursive meditation), is where one ponders the text. In the oratio (effective prayer) stage, one talks to God about the reading, asking Him to reveal the truth. In the final, contemplatio (contemplation) stage, one simply rests in God's presence.

As we can see, meditation is simply pondering or thinking over something. The subject of a person's meditation, and the purpose of the meditation, is what differentiates one kind of meditation from another.

What we choose to dwell on and focus our thoughts on make a profound difference in our outlook on life. To find out more on how to focus on "whatever is true, whatever is honorable, whatever is right, whatever is pure, whatever is lovely, whatever is of good repute, if there is any excellence and if anything worthy of praise, dwell on these things" (Philippians 4:8, NASB), keep searching below.

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Meditation - AllAboutSpirituality.org

on December 21 | in Affirmations | by Matthew Catlett | with 11 Comments

In mantra meditation, you repeat a particular sound or short phrase again and again. This can be done out loud (chanting), in your mind, or in some combination of the two. In many spiritual paths, you cant just arbitrarily pick a mantra your spiritual mentor or guru assigns one to you according to your phase of spiritual development and then later changes it in intervals as you grow. In other forms of meditation, spiritual or not, you pick a mantra from a given list of phrases that are thought to resonate positively. Not all mantras work well for all people, and unless youre taking spiritual direction from a mentor you should feel free to try another.

Using a mantra while youre meditating helps suppress the thoughts and distractions that arise and gives you a tool to use when youre not meditating. Repeating a meditation mantra during times of stress, for many people, brings about some relaxation and helps them to better deal with whatever the crisis of the moment is. Depending on your belief system, the mantras may also do things like get you in touch with the true nature of the universe, help you spiritually closer to God, and/or activate energy centers.

Theres a lot of ways to meditate. Besides using mantras, you could also focus on your breath, music, a real object, a mental visualization, or nothing at all (Zen). If youre just starting out, dont feel like you have to start by picking a mantra you can start meditation shopping the different approaches. Many of the guided meditations are contemplative exercises for gratitude, cleansing, energy, and healing where its not a single idea that holds focus, but an exploration of concepts or guided imagery.

For that matter, even in mantra meditation you could pick nearly any short phrase and have the same sort of cleansing, buffering effect against the mental trivia that inevitably rises during meditation. Theres some serious hitters backing the idea of your mantra having no meaning:

Despite those three very hefty precedents, though, repeating something life-affirming and spiritual can add something positive to our consciousnesses. Theres abundant cultural heritage behind choosing something with meaning or else I couldnt supply you with this list, which just scratches the surface. Theres a ton more Hindu and Buddhist ones you could look at using, at least, and some people outside those paths just go directly to using the Lords Prayer or the name of God according to their religion of choice. My suggestion to you is that you simply explore to see what feels best for you, especially if youre just getting started.

Aum / Om

Ham-Sah / So Ham

Om A Ra Pa Ca Na Dhih

Om Mani Padme Hum

Om Shanti Shanti Shanti

The Ego Self and New Beginnings 5 Christmas Prayers

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21 Mantras for Meditation - Programming Life

Battle meditation [Source] "Every soldier knows that war is more than arms and armor, every warrior carries an image of impending victory in his heart. When the image shatters, to be replaced by defeat, he is beaten. But sometimes a warrior receives assistance from an unexpected source, an in-rush of light, blasting away his fear and despair, releasing new inner strength! Yes, a war is much more than arms and armor. Half of every conflict is the will to win. We are Jedi. We must recognize that the will to win, and the power of war, are given sometimes by the dark side. And sometimes, as dawn throws back the night, victory is givenby the light!" Arca Jeth, while implementing Jedi battle meditation Listen (file info)[src]

Battle meditation was a Force ability that considerably boosted the morale, stamina, and overall battle prowess of an individual's allies while simultaneously reducing the opposition's combat-effectiveness by eroding their will to fight.

Battle meditation was the ability to use the Force to coordinate allies and even entire fleets of ships, allowing them to perform at maximum efficiency, acting as a single entity with the ability to counter every enemy move quickly and effectively. Though ideal for meditating large-scale conflicts, battle meditation was also effective when employed for the benefit of one's comrades in small skirmishes, attacks, and duels. It could also be used to simultaneously demoralize the opponents, reducing their combat effectiveness. Battle meditation was used to influence armies and fleets to win battles and even wars.[2]

The Kirrek pirates lose their will to fight under the influence of Odan-Urr's battle meditation.

This Force power was first made famous by the ancient Jedi Masters Odan-Urr, Arca Jeth, and Nomi Sunrider. Odan-Urr used it during the Unification Wars,[23] while Arca Jeth used it with great success during the Beast Wars of Onderon.[24] Being naturally adept, Nomi Sunrider applied battle meditation in nearly every conflict she participated in, such as the Freedon Nadd Uprising,[25] and the Battle of Koros Major.[26] It was also practiced by Bastila Shan during the Jedi Civil War and the Battle of Rakata Prime, with impressive results.[15]

During the New Sith Wars, the Ithorian Jedi Master Worror Dowmat used battle meditation to bolster the strength of Jedi Lord Valenthyne Farfalla and the Army of Light, as they fought against Lord Kaan's Brotherhood of Darkness. Dowmat also assisted his Jedi companions with his Battle meditation when they confronted Darths Bane and Zannah on the planet Tython, ten years after the war's end. Dowmat's meditation provided the invigoration necessary for Johun Othone, Sarro Xaj, Echani Jedi Raskta Lsu, and Farfalla to contend with Darth Bane, who was himself being fueled by his dark side rage.[6]

Grand Master Yoda was also quite skilled, having used battle meditation during his Mission to Vjun to empower the actor pretending to be him. With a mere touch, Yoda was able to saturate Palleus Chuff with feelings of hope and mission success, while simultaneously eliminating feelings of doubt and despair from the little man's spirit.[27] Yoda also successfully meditated the conflict during the Battle of Kashyyyk.[28] Both Yarael Poof and Oppo Rancisis used it in the Stark Hyperspace War and the Clone Wars respectively.[11][12] During the Clone Wars, Etain Tur-Mukan was able to encourage and calm troopers during the conflicts she took part in, suggesting that she had the potential to use Battle Meditation or some lesser form of this ability.

Luke Skywalker studied the use of battle meditation at some point after the Battle of Endor from a book he found.[29] His sister Leia also studied battle meditation from books recovered on Ossus, and employed her new ability against the reborn Darth Sidious.[17]

Jedi Masters T'ra Saa and K'Kruhk each utilized battle meditation during the final battles of the Second Imperial Civil War, including the Jedi's loss at Taivas[14] and its victory at Coruscant[9] respectively.

A focused version of battle meditation was known as Force meld. Unlike battle meditation, which could influence both the Force-sensitives and non-Force-sensitives of both sides, Force meld concentrated on coordinating and improving the Force-sensitives of the user's side.[2]

Bastila Shan supporting the Sith fleet in 3,956 BBY during the Battle of Rakata Prime.

Battle meditation was not merely a province of the light side; powerful dark side users could twist the wills of their commanded armies not through subtle influence, but with total domination. This perversion of battle meditation was called Sith Battle Coordination by the Dark Lady Lumiya. It was later identified by Darth Caedus as "Sith Battle meditation".[1]

When Nomi Sunrider asked of her Master if those who use the dark side were able to command battle meditation, Odan-Urr replied that indeed they could, but it was very rare.[20] Lord Skere Kaan also used Sith battle meditation during the New Sith Wars in opposition to the superior prowess of a female Cerean Jedi Master.[8]One thousand years later, Grand Admiral Nial Declann was a master of Sith battle meditation, using it to great effect during the Battle of Endor. Following Emperor Palpatine's death, the shock of the sudden removal of this influence threw the Imperial Navy into chaos and allowed the Rebel fleet to defeat them.[5]Joruus C'baoth, the insane clone guardian of Wayland's Mount Tantiss, increased the victory percentage of Grand Admiral Thrawn's armies by forty percent via dark battle meditation.[16]

When Darth Caedus ascended to Dark Lord of the Sith, he soon found out that within his mind he could coordinate and direct battle into whatever outcome he so desired. He would use a meditation chair on board his personal star destroyer to amplify his powers. Caedus' early uses of the art were poor, as his first attempts only resulted in him being able to see the battle unfolding in his mind, not being able to directly influence it.[30] When he tried to dominate the wills of his subordinates via the Force he found that they were not so easily subjugated, and reacted with hostility to his psychic intrusion. His powers were greatly augmented by Alema Rar as he attempted to lay siege to Kashyyyk, and what seemed like a battle lost became a victory for the Alliance.[1] Caedus practiced regularly (he had plenty of opportunity since his early time as a Sith was heavily engrossed in war), and his proficiency became much stronger. Caedus would Flow-walk into the immediate future to see the next battle, and then return to the present to directly influence the battle to bring about the ends he desired. He shortly thereafter gave up the use of his meditation chair upon its destruction by Luke Skywalker and meditated battle directly from the bridge of the Anakin Solo.[31] During the Second Battle of Fondor, Darth Caedus used battle meditation to dominate the collective wills of Fondor's ground forces, causing them to doubt their chances of victory and drop the planet's defensive shielding.[32]

The use and effect of battle meditation was first described in the Star Wars expanded universe by Timothy Zahn in Heir to the Empire, when Grand Admiral Thrawn explains to Joruus C'baoth and Gilad Pellaeon his own theory as to why the Battle of Endor was lost; he believed that Palpatine employed the power to an unwise degree, taking such close control of the Imperial forces as to make them puppets, almost incapable of fighting on their own when his influence was suddenly removed (the use of battle meditation at Endor was later attributed to Grand Admiral Nial Declann instead of Palpatine).

The term "battle meditation" is first used in the 2003 video game Knights of the Old Republic and the power is a plot element rather than an ability usable by any of the player characters. Because the character Bastila is one of the only Jedi in the galaxy who has mastered the ability, she is a vital weapon to be used by either the Republic or the Sith.

In Knights of the Old Republic, the power can only be used when the user is in deep concentration, and not in the midst of combat. This contradicts earlier sources, where Nomi Sunrider is shown to use battle meditation while fighting.

In Star Wars: Knights of the Old Republic II: The Sith Lords, battle meditation is a usable ability by any of the playable characters who are Force-sensitive. Using the power grants a bonus to attack rolls, damage, Will saves and increases Vitality Points Regeneration to the player's entire party. At higher levels, it can also impair enemies. If mastered, the power also has a story-based use, as it can be used by the Jedi Exile in order to turn the tide of the Onderon throne room battle to the favor of Queen Talia's or General Vaklu's forces, depending on who the player has allied with.

In The Force Unleashed video game, battle meditation was an upgradeable Force Talent. It decreased the amount of time it takes to charge Force powers.

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Battle meditation | Wookieepedia | Fandom

BELFAST In celebration of Heart Health month, Diana Maria Chapin and Lori LeBlanc will offer two free sound healing meditation events, Thursday, Feb. 27,at the Belfast Free Library. These are free community events; donations accepted.

Participants are welcome to attend one of the two sessions: 10 - 11:30 a.m. or 12:30 - 2 p.m.

Participants will learn about the healing art of the singing bowls and Yoga Nidra meditation, and explore the human energy system. There will be an opportunity to practice heart-brain coherence breath-work, which has been shown scientifically to produce a foundational state of well-being.

Yoga Nidra, also called divine sleep, is the art of holding oneself in the state of awareness between fully awake and fully asleep. Specifically, the body is in deep rest while the mind is aware. As a state of being, Yoga Nidra is used to experience and promote relaxation, reduce stress and improve wellness; and has been shown to reduce anxiety, depression and PTSD. Yoga Nidra is a naturally easy meditation for beginners, and is practiced lying supine or sitting in a chair.

Participants should bring their own pillows, blankets and yoga mat items that will help them feel comfortable lying on the floor.

Diana Maria Chapin an Energy Healer, Reiki Master Teacher and Meditation Instructor atMaine Integrative Wellness Center, 8 Jesse Robbins Road, Suite D,Belfast, ME 04915

https://dianamariachapin.com,Facebook: Diana Maria Chapin, Healer,Instagram: dianamariachapin.

Lori LeBlanc a sound healer and Licensed Massage Therapist since 1994. She is certified in Polarity Therapy, BioSonic Repatterining, and Tibetan Singing Bowl Therapy. Belfast.www.lori7bowls.com, Facebook: Lori LeBlanc-Holistic Support for Well-Being, Instagram: Lori7bowls.

These free events are open to the public, donations accepted.For more information contact Diana Maria Chapin 207-249-2261 or Lori LeBlanc 207-208-7492.

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Free heart-healthy sound healing with Yoga Nidra meditation - PenBayPilot.com

Wellness February 19, 2020 2:08 PM ByNicole Pajer Parade @@NicolePajer More by Nicole

If youve done any research into the meditation, youve likely heard of transcendental meditation. Just about every celebrity seems to be practicing it these days. Popularized by The Beatles (who originally learned in 1967), its now a favorite of Katy Perry, Hugh Jackman, Sheryl Crowand Liv Tyler.After discovering it herself,Oprah even paid for her 400 employees to become trained in the methodology!

But what exactly is TM and how does it differ from the other types of meditation out there? We caught up with transcendental meditation expert and CEO of the David Lynch Foundation, Bob Roth, who walked us through the ins and outs of this popular form of meditation.

Transcendental meditation (TM) is a mental technique that is practiced for 15 to 20 minutes twice a day, sitting comfortably with the eyes closed. During the technique, the mind and body settle down to a unique state of restful alertness where the whole physiology is deeply relaxed while the mind is quietinside,yet wide awake. Hundreds of published studies show the technique is effective for reducing stress, anxiety, insomnia, depression and at the same time, improving health, focus and performance. TM does not involve religion, philosophy or a change in lifestyle. It has been learned by 10 million people.

Related: 6 Pro Tips to Eat More Mindfully, So You Dont Get Hangry

Theocean is agreatanalogy for understandingdifferentapproaches to meditation. Just as the ocean can be turbulent on the surface with innumerable waves and quiet at its depth, so, too, the mind is active onthe surface withinnumerable thoughts but it is also naturally, profoundly quiet deep within.Other forms of meditation work to bring calm to the mind by stopping or observing thoughtsor visualizing new thoughts. This is like trying to create calm in the ocean by stopping thesurfacewaves.On the other hand, transcendental meditation doesntmind the surface thoughts, it provides access to deeper levels of the mind, which arealreadycalm and peaceful. For this, TM does not require concentration or control of thoughts, nor does it involve visualization or any type of guided practice.

Unlike other forms of meditation that can be learned from a book or tape, TM is always taught in personal, one-to-one instruction by a certified instructor. That is because the ability to transcend, to settle down and access a field of silence that lies deep within the mind, while completely natural, is also a special skill that everyone learns at his or her own unique pace. For this, a teacher is incredibly helpful. The TM teacher instructs you in the skill of how to turn the attention of your mind, which is usually directed outward to the world around us, inward and to experience the deepest, most settled level of the mind where you are peaceful and quiet inside, yet wide awake and alert. For this your teacher will give you a mantra and then teach you how to use the mantra properly.

Transcendental meditation is taught over four consecutive days, about 60 to 90 minutes each day. During the first session, your teacher will give you amantra and then teachyou how to use it properly. During thefollowing three sessions over consecutive days, you learnaddition information to stabilize the correct practice of the technique as well as learn about how the body reduces stress, improves health, and enhances brain functioning as youcontinue to meditatetwice a day over the ensuing weeks, months, and years. Visit TM.org to find a certified TM teacher who offers a course in your area.

The technique is learned from a certified instructor, not from a video or book. That said, there are several videos you can watch that will help answer your questions about the technique and help you decide if you would like to learn:

(1)Transcendental Meditation: A Complete Introduction with Bob Roth

(2) An introduction to Transcendental Meditation by Dr. John Hagelin.

There are also books that will give you more of a background on this type of meditation: Strength in Stillness: The Power of Transcendental Meditationby Bob Roth and Super Mind: How to Boost Performance and Live and Richer, Happier Life through Transcendental Meditationby Norman Rosenthal, MD.

The mantras in TM come from an ancient meditation tradition that is over 5,000 years old.A mantra is a specific word or thought that (1) has no meaning associated with itbecause if there was a meaning then the mind would be stuck on the surface trying to it out and (2) the mantra is a soothing sound whose effects are known to be positive and life-supporting. When you learn TM, your teacher will give you a mantra and then equally importantly, will teach you how to use the mantra properly, which means effortlessly, without any concentration or control of the mind.

Once in the morning, before the day begins to give you the energy, resilience, and focus to enjoy the day with less stress and fatigue, and again, in the late afternoon or early evening, to wash off the stress of the day so thatyou can truly enjoy theevening with family and friends andsleep better at night.

Related: Why Jewel Swears By Meditation for Anxiety

The initial TM course is four sessions, and a one-time feebased on income and ranging from $380-$960is charged to cover the teachers salary. There is an option to split these payments over four months, and those who receive federal assistance such as SNAP may be eligible for a partial grant to help cover the fee. After these four sessions there is a lifetime of free follow up offered through any of the more than 200 teaching centers in the U.S. andany of the thousands of teaching centers worldwide.

You sit comfortably with your eyes closed and you think the mantra in the easy, effortless way that yourteacherhas instructed you. There is no need for electronic apps or guidedimagery. It is a natural process that is equally natural to practice. No tools, no apps, no videos. Just a comfortableplace to sit and close your eyes for 20 minutes is all you need to participate.

Anyone from the age of 10 yearsand older can learn TM. Children ages 4-10 can learn a technique that is more appropriate for ayoungster. TM is ideal for anyone: skeptic or advocate, experienced with other practices or novice. It is ideal for anyone who has had difficulty withtechniques inthe past that advocate stopping thoughts, clearing the mind of thoughts, or any form of concentration on the breath,sound, or areas of the body.

TM can be learned by anyone and can benefit everyone. That said, if a person is suffering from PTSD or another form of extreme trauma and is under the care of a physician or therapist it is important to continue thosetreatments along with theaddition of TMpractice.

Research shows that TM is highlyeffective for giving the body deep rest and reducing stress, fatigue and trauma. At the same time, research also shows that TM can have a positive impact on the 80 to 90 percent of the diseases and disorders that are either caused by stress or exacerbated by stress, which includes reductions in high blood pressure, anxiety, depression, and insomnia, along with improvements in focus, creativity, problems-solving, and overall physical and mental health.

Find out how LeAnn Rimes uses breathwork to battle anxiety.

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Transcendental Meditation (TM)What Is TM, Cost, Benefits and Resources - Parade