I have mentioned Meditation before (and pointed out to one or two that sounded a little alarmed, that it is a practice enjoyed by many different religious traditions, including Christianity !).

If you'll indulge me, I'd like to present you with a little science and some great reasons to consider exploring it's benefits...

"The science bit"
Meditation can be seen by the scientist as the practice of lowering one’s brain frequency from a waking "Beta state" to a slower "Alpha state".
Just as a heart beats a certain number of beats per minute, the brain pulses a certain amount of brainwaves per second. In the Beta waking state, brainwaves vary from 15 to 40 cycles per second. In the Alpha state, brainwaves vary from 9 to 14 cycles per second.

Beta is the normal state for waking thoughts and daily activities including talking, working, and shopping. Beta is the state most people are in when in a working mode. Alpha is the slower state where an individual can reflect, meditate or ponder thoughts.



In his book "Getting in the Gap", Dr Wayne Dyer discusses how daily meditation brings us into a closer, more personal relationship with God.
By knowing God, our source of being, we can find true meaning for our lives. Dr. Dyer writes, “The paramount reason for making meditation a part of our daily life is to join forces with our sacred energy and regain the power of our Source (God). Through meditation, we can tap in to an abundance of creative energy that resides within us, and a more meaningful experience of life, which enriches us permanently. By meditating, we come to know God rather than knowing about God”.


This deeper, richer, calming experience has a profound effect on body, mind and spirit. Our minds become clearer; the noise and chatter in our minds fades away. In its place come feelings of peace, calmness and a sense of awareness. We feel lighter, younger and rejuvenated. Moods brighten and irritability is eliminated paving the way for clearer thoughts, improved memory, insightfulness and creativity.


The ability to relax and calm our minds has its physical benefits as well.
As our minds our soothed, physical pain and tension are reduced or eliminated. Chronic pain including severe headaches can be completely negated. Our circulatory, cardiovascular and immune systems operate more efficiently.


The benefits of meditation are vast.
In a world of daily stress and anxiety, meditation paves the way for a healthy mind, body and spirit. For optimum results and to aid healthy living, it's recommended that we practice meditation daily.


To recap ...

Benefits of daily meditation
• Oneness with God and creation
• Stress reduction and decreased anxiety
• Reduces the noise and chatter of our waking minds
• Pain reduction and management
• Supports the immune system
• Reduces blood pressure
• Improved memory and ability to learn
• Feelings of peace, calmness and an awareness of self
• Improves moodiness and irritability
• Feelings of rejuvenation

Hey paul that was awesome, thanks for the information. You are so true about meditation, just about every morning I spend time with God, I am in my backyard and I hear the birds singing and I feel God's presence evolve around me, it's awesome. There's a scripture that helps me to meditate...
Be Still and know that I am God. Ps. 46:10

I do a thirty min to an hour meditation in the morning. I read a book that was recomended by a couple family members. I make it a priority before anything else in my day! ( Besides breakfast Anyways, since I have been doing this I have noticed results! The book I have been reading shows me how to live at peace and much more then that!

There are different types of meditation, which include breathing, walking, contemplative, settled and so on.
I'd like to share with you how to do one of the simplest and most beneficial ones; Breathing meditation.

Choose a quiet, comfortably warm place to meditate.

Sit in a comfortable position.You can sit in any position that is comfortable (I usually sit on a chair, flat feet on the ground and hands resting palms-up, in my lap). The most important thing is to keep your back straight to prevent your mind from becoming sluggish or sleepy.

You can sit with your eyes partially closed but it's probably best, especially if you're just starting, to close them altogether.

Turn your attention to your breathing. Breathe naturally; preferably in through the nostrils and out through slightly-parted lips, without attempting to control your breath.

Try to become aware of the sensation of the breath as it enters and leaves your body.

At first, your mind will be very busy, and you might even feel that the meditation is making your mind busier; but in reality you are just becoming more aware of how busy your mind actually is.

There will be a great temptation to follow different thoughts as they arise but the best way to avoid this is to say to yourself (in your mind) "Breathing in" as you breathe in, and "Breathing out" as you breathe out.

If you discover at any stage that your mind has wandered, gently bring your attention back to your breath, again saying to yourself "Breathing in" as you breathe in, and "Breathing out" as you breathe out.

If needs be, slightly slow and deepen your breathing.

By focussing on your breath you do 2 main things;
1. You begin to slow down / relax
2. You become "present in the moment".

Enjoy !!

Thank you for this post, Paul!

I know for me, meditation has, for many years, been the single most important element of my ability to solve problems, cope with stress, handle almost everything in my life with ease and confidence and, feel a true sense of self. I can't imagine going a day without it!

Great post - Dianne

Amazing you posted this today; just another Divine Transformation miracle.

I am reading Deepak Chopra's "Freedom from Addiction" (thanks to the recommendation from Lisa aka: sdoggirl.) Meditation is at the heart of this recovery program, and I've given it a few tries now. It's very difficult at home. Kids, dogs, phone... life.

I have a question: is it possible to meditate while doing steady state, low to moderate cardio? Cuz I beleive I was doing so today. Headphones with easy, familiar music; visualizing, repeating focusing words til the song ended, then refocusing, a new vision...

???

This is good...I just posted on my blog about my butterfly experience at a retreat a couple of years ago when I was "Being still and knowing he was God" and the peace that came in that time frame with the butterfly sitting with me...I would call that a meditative state....and the butterflies I keep seeing lately just bring me back to the memory of that peace I felt...always a joy and feeling of lightness when I see them...I really need to focus on more quiet time outside early morning...or the evening when everything gets quieter outside...I want to start adding it to my Transformation process. Thank you for sharing.

Sally I have a book on Prayer Walking that I have never read but have heard is along the lines of meditating....and that is to movement...but I don't think music was part of it...hopefully Paul can answer that.

Thank you for this info! I am such a go, go, go girl...that I made it one of my intentions...to slow down....and be more in the moment and wow...this has really been helpful for me! I am such a planner...always ready for the next "thing" in life...and sometimes once I complete that "thing"...it is gone and I look back and wonder "did I even enjoy it?"...so thank you...thank you for this helpful informational guide and reminder!

Silly I couldn't run if I couldn't meditate I do alot of meditation when I run for 1 and half plus hours It sustains me and keeps my body feeling better when I run!! I did it through my entire Transformation and still now Are you up after the kids go to bed or before they are awake. I meditate every morning and night. It was a huge help in loosing weight and transforming! I never would of gotten my results with out it!

Marty


Marty

Thanks Marty!

You can absolutely meditate during a run. It is just a different style.

I believe that breathing and "still" meditation are both an important part of daily routines. The breathing has health benefits, spiritual benefits, and stress benefits, while being "still" also helps relieve stress and lets us really hear what God has to say.

For running, I found there are essentially two classes of runners when you start going long distances and a single run takes 3 - 4 hours.

One class is the "distanced" (not distance) runner. They are the ones who take their mind AWAY from the pain/feeling of the run. The common way to do this is to throw on an MP3 and listen to music. Another way is through meditation, focusing on imagery and thoughts.

I use my runs to pray, resolve issues and look for answers. It is a great way to visualize success, to plan solutions to problems, to be grateful, and many other things.

One thing I found was that I was doing "distanced" runs and so I thought, wow, there really are runners who are PRESENT in their run. This second class of runner doesn't use imagery, music, or other distractions. Instead, they remain acutely aware of their environment.

I tried this mode of running when training for my last marathon and fell in love with it. I stopped bringing head phones and focused on my posture, my breathing, the way my body felt, the trees going past me, etc. I quickly found I enjoyed these runs and what's more, the mind-body connection created benefits for me because I would no longer get injuries nor even have blisters, even after 15+ mile runs.

Most importantly, however, I found that being present is similar to being still ... while the body is moving and pumping and running, focusing on being in the moment brought me to that state of peaceful calm, and actually allowed me to feel connected to God in ways that I couldn't approach with imagery or by distancing myself. It was very powerful because I truly believe we can be physically touched and the sensation for me is like an electrifying sensation fluttering down from the head down into the body, creating shudders and butterflies all at the same time. This is what I began to experience and every time it was to me confirmation I was making a choice or decision or fork in the road of life that was not necessarily what I wanted, but was part of His true plan.

“… when I run … I feel His pleasure”

(Chariots of Fire)

Quote:

Originally Posted by gloomraider “… when I run … I feel His pleasure” (Chariots of Fire)

: - )

This is so interesting...my first half marathon 7 or so years ago I trained for running by myself and since then I have found a group of 3-4 women who are training for upcoming runs that I usually run with. It makes the long training runs go by faster, but you make me wonder if I might be missing out on something much more powerful for my Transformation process. By running in groups like that I am missing the opportunity for all you described here Jeremy...I have forgotten. Last week I ran a couple of times alone with music and somehow forget that I am running...I run faster alone and more steady...but to run without music and focus on breathing, body parts , environment...that sounds refreshing. Your description just drew me right in. I want to work on that. Thank you for the insight. Susan

I'll be honest with you all - I hate to run ! Since my "Misadventure in Iraq" i have all sorts of aches and pains that become aggravated by high-impact cardio... and that's fine; I'm not complaining ... but it's something I miss. I've found a way around it (kind of, anyway !); I take myself to the woods or lake shore. This approach has 3 benefits over me running on a treadmill in the gym with my iPod on ...
1. Although the ground is uneven, it tends to be softer.
2. The fact that the ground tends to be more uneven, makes me concentrate more on the run and what I'm doing / seeing.
3. The more conscious I am of what I'm seeing, the more grateful I am !

Running and "being present" is a wonderful experience and can be used in other beneficial ways. Our very own "Mighty Marty" wrote on this subject not so long ago; here's what he had to say ...

" I pray, I meditate, and I visualize while I am running. I focus on my heart and let God’s light shine through and move through every part of my body. I feel God’s presence and the love and strength that comes from that. I feel God’s energy and joy moving through me and bringing me joy and strength. I could not do this any other way. I use it to get closer to God and light up my body so I can pass it on to others.
Another exercise I use when I run is visualize a sphere of light surrounding my body (God’s light) and focus my mind on that and not any other thought that tries to convince me not to enjoy what I am doing . By doing this I am lighting up my body and mind and that helps me to develop concentration in other areas of my life.
Another thing I do when I run outside and as I pass by peoples homes is I ask God to bless that house and fill it with healing and love and light. I also ask God to bring to that home what those who live there and visit there need. I have no idea what goes on inside their home, but God does.

So now you all know what I do during a few hours of my time when I run and that I value that time to do God’s work, and part of that is working on me because God created me and uses me to serve others".

Are you missing out on something during YOUR running ?

Paul
:0)

Paul...that is really good...thank you for forwarding Marty's beautiful running meditation. I love it. I need to work on this in my running times alone. I also need to read more of Martys blogs...I cried through his video story, but didn't know anything about this...except seeing him transform in the before and after running videos. Paul...I am sorry that I don't know about you...your "misadventure in Iraq"... am assuming you are a veteran of the military? Is your story in your profile or blogs. I need to check that out. there are so many awesome people here to get to know. Again thanks for passing Martys words on and your question posed at the end.
Susan (daughter of a 30 yr. career Air Force pilot dad who went to Vietnam)

Here's a quote from the movie I am Legand: Anna: "The world is quieter now. We just have to listen. If we listen, we can hear God’s plan."

Taking time away from self in meditation puts us in that quite place.

Brian

I've been doing evening yoga stretches to help me work through my lower back arthritis issues and it really seems to be working! Part of that is stretching exercise that I picked up from a book called "Yoga for Lower Back Pain" and another part that I'm just beginning is the mediation portion.

I've never done it before and it is tough for me to drown everything out... but instead of saying "ohm" or "one" during my breathing exercises I've been saying "strength" when I breathe in and "calm" when I breathe out. Breathing in strength energy and exhaling the days stressors.

I've just begun this part of my journey and it is uncharted territory for me but I look forward to learning and gaining inner strength from these exercises. Let me know if I'm completely out in left field all alone or if you have any more suggestions so that I can learn, exercise and grow more in these areas of my life. (c:]


Growing through Being... the Change.

V/R,

Ty

Different Meditation Practices

Some contemplative practices have been designed to emphasize a practitioner's specific strengths and qualities. For example, in some Tibetan traditions, "tranquility meditation" is used to train the mind to be calm and focused, and is followed by lhatong; contemplative or "analytical meditation"; a focused inquiry into the nature of the self and the mind.

"Loving-kindness meditation", is a method of developing compassion. It comes from the Buddhist tradition, but it can be adapted and practiced by anyone, regardless of religious affiliation.


"Loving-Kindness" Meditation Practice

Loving-kindness, is unconditional, inclusive love, a love with wisdom. It has no conditions; it does not depend on whether one "deserves" it or not; it does not depend on whether that love is reciprocated; it is not restricted to friends and family; it extends out from personal categories to include all living beings. There are no expectations of anything in return. This is the ideal, pure love, which everyone has in potential.
We begin with loving ourselves, for unless we have a measure of this unconditional love and acceptance for ourselves, it is difficult to extend it to others. Then we include others who are special to us, and, ultimately, all living things. Gradually, both the visualization and the meditation phrases blend into the actual experience, the feeling of loving kindness.
This is a meditation of care, concern, tenderness, loving kindness, friendship -- a feeling of warmth for oneself and others. The practice is the softening of the mind and heart, an opening to deeper and deeper levels of the feeling of kindness, of pure love. Loving kindness is without any desire to possess another. It is not a sentimental feeling of goodwill, not an obligation, but comes from a selfless place. It does not depend on relationships, on how the other person feels about us. The process is first one of softening, breaking down barriers that we feel inwardly toward ourselves, and then those that we feel toward others.


Loving-Kindness Practice Instructions
(based on a teaching by Steven Smith; a teacher at the Meditation Society in Burma)

Take a very comfortable posture. One of the aims in this meditation is to feel good, so make your posture relaxed and comfortable. Begin to focus around the solar plexus, your chest area, your "heart center". Breathe in and out from that area, as if you are breathing from the heart center and as if all experience is happening from there. Anchor your mindfulness only on the sensations at your heart center.

Breathing in and out from the heart center, begin by generating this kind feeling toward yourself. Feel any areas of mental blockage or numbness, self-judgment, self-hatred. Then drop beneath that to the place where we care for ourselves, where we want strength and health and safety for ourselves.

Continuing to breathe in and out, use either these traditional phrases or ones you choose yourself. Say or think them several times.

First: Self

(May I be free from inner and outer harm and danger)
May I be safe and protected.

(May I be free of mental suffering or distress)
May I be happy.

(May I be free of physical pain and suffering)
May I be healthy and strong.

May I be able to live in this world happily,
peacefully, joyfully, with ease.


Second: A Respected Other

Next, move your focus to a person who most invites the feeling of pure unconditional loving kindness, the love that does not depend on getting anything back. The first person is usually someone we consider a mentor, a benefactor, an elder. It might be a parent, grandparent, spiritual guide or teacher; someone toward whom it takes no effort to feel respect and reverence, someone who immediately elicits the feeling of care. Repeat the phrases for this person: "May she be safe and protected...."


Third: A Dear Friend

After feeling strong unconditional love for the benefactor, move to a person you regard as a dear friend and repeat the phrases again, breathing in and out of your heart center.


Fourth: A "Neutral" Person

Now move to a neutral person, someone for whom you feel neither strong like nor dislike. As you repeat the phrases, allow yourself to feel tenderness, loving care for their welfare.


Fifth: Someone you have difficulty with

Now move to someone you have difficulty with -- hostile feelings, resentments. Repeat the phrases for this person.
If you have difficulty doing this, you can say before the phrases, "To the best of my ability I wish that you be...." If you begin to feel ill will toward this person, return to the benefactor and let the loving kindness arise again. Then return to this person.
Let the phrases spread through your whole body, mind, and heart.


Sixth: All Beings

After the difficult person, radiate loving kindness out to all beings. Stay in touch with the ember of warm, tender loving-kindness at the center of your being, and begin to visualize or engender a felt sense of all living beings.

The traditional phrases are these:
May all beings be safe, happy, healthy, live joyously.....
May all living beings be safe, happy, healthy, live joyously.....
May all breathing beings be safe, happy, healthy, live joyously.....
May all individuals be safe, happy, healthy, live joyously.....
May all beings in existence be safe, happy, healthy, live joyously.....

Allow the phrases to be simply a conduit for the force of loving-kindness. Empower your imagination through the five phrases to touch the hearts of all forms of life, unconditionally and inclusively. Stay with all beings until you feel a personal sense of the profound interconnectedness of all creatures, all life.


Further progressions
Other ways you can expand this practice is to further move on to specific categories of beings, for example:

All females of all species (or the feminine principle of the universe within us all).
All males of all species (or the masculine principle of the universe within us all).

All "wise ones".
All seekers.

All celestial beings.
All humans.
All animals and other beings in difficult places.

It is rare that I read every single line in a forum, but this whole forum with all the added post is so interesting and helpful. I never looked at meditation while doing cardio as something one should do. I guess I am not much of a multi tasker but I am going to change the way I do my cardio and add in these practices. Usually I put on sports center and start on the treadmill or eliptical machine. Meditating while doing cardio will become part of my regimen and it makes so much sense as to why. Thank you Paul.