meditation tips

A list of meditation techniques and tips to a more relaxed you.

The goal for meditation is to learn the ability of connecting our mind with our body, and becoming one with all things in and around us. There are many techniques associated with achieving an optimal state of being, so don't feel frustrated if anyone of these suggestions isn't right for you. Each of us comes to our walk in life, from a unique set of life experiences that make up the sum of entirety. Our goal is to find what works optimally for us in nurturing our own personal inner peace, wisdom and spiritual tranquility.

Peace and tranquility are not found in material things or the words of others. Rather, the process of being whole can only begin with acceptance of all that makes up who we are.
Extraordinary Transformations, CEO

The process of meditating dates back thousands of years. It has always been believed that proper daily meditation plays an extraordinary role in how we see ourselves and how we see the world around us. Many come to meditation as an invaluable tool in how they control the negative forces that can gather within the mind and our body; the places where the bad "Karma" of life reside.

Meditation is a state of mind that will guide you to a place of physical and mental transformation; the state of inner healing that in turn, will lead you to physical well being.
Extraordinary Transformations, President

Transforming ourselves through meditation has many expected and unexpected benefits.

• You will create a more "positive" you.
• You will attract & inspire those around you.
• You will see the world in a more divine light.
• You will change how you envision those around you.
• You will strengthen your mind and sharpen your focus.
• You will no longer see failure as failing, rather, you will see the opportunity failure creates.
• You will begin to feel physically empowered.
• You will improve your overall sexuality.
• You will be so much more than you were.

In all things there is a beginning, and an end; it is what we do between them that defines who we are and how we are remembered.Extraordinary Transformations, CFO

So, whether you are an expert or novice, these are our suggestions for things you can do to improve your experience with meditation.

One of the most challenging aspects of meditation is controlling a mind full of emotion, drama and over powering thoughts. Ironically, this problem exists before we even begin posturing ourselves in preparation for peace and tranquility. Not to worry, gradually, over time, you will gain superior control.

For some, identifying tools that you need to inspire a clear mind can be a beneficial first step. Meditation is a process in which we must retrain our minds to focus. It is an especially challenging process for beginners to focus with intent and purpose on a single point. If you are just beginning your journey, remember, meditation is first and foremost, about inner connection. So control your frustrations and know with certainty that as you mature and with every session, you will come one step closer to connecting with yourself, your body and then with nature.

Before you begin, you want to ensure you have selected a peaceful, open place. A quite field in an empty park, a private room with plenty of windows, somewhere you feel comfortable, safe and at peace. For the beginner, you may want to consider a comfortable pair of ear plugs that can drown out distracting noises that lead to frustrating thoughts and emotions. The more experienced may want to use relaxation tools such as CD's with ocean waves, light rain or nature sounds to create a soothing, subtle background of tranquility. We recommend turning off your phones during your meditation time. Regardless, before settling in, make sure you pick a time that accounts for the possibility/probability of interruption.

Whether meditation is done out doors or inside, you'll want to ensure you are comfortably dressed. Loose clothing is best as it does not bind or create unnatural stresses on the body that lead to discomfort. In addition, you'll want to consider having a comfortable cushion or mat as that will further relieve any undue stresses on the body that can lead to a poor day of meditation. If you enjoy out doors and want to meditate in nature, be sure to check the surrounding area for insects which can bite, such as fire ants. Always consider your safety when meditation is done out doors in public or private locations.

Remember, meditation is not about the place, it is about the process. Most important, it is about a long term commitment to ourselves. No matter the frustrations you may feel before or after meditating, success and all that it rewards, will only come with a consistent daily dedication.

As a novice, you'll want to initially make comfort and control of the mind a part of your daily routine, and this may mean consistently meditating in the location that works best for you. However, as you become more in tune with your mind & body, meditation can be done anywhere, at any time.

Before beginning any meditation, you'll want to ensure you stretch first. The hands are one of the most important sensory tools our body has. When stretching, it's very important to actively use your hands and focus on the feelings and sensations channeled through self touch. Adjust stretching exercises so you are actively using your hands across your body. This helps you to connect your mind, with your body before you begin meditation.

If you're not familiar with stretching techniques, start slowly and gradually work to expand your body flexibility. Don't over do it. Anything in excess is unhealthy for the body and the mind. Another important factor for stretching is loosening the muscles & tendons in addition to improving blood flow throughout your body. This ensures a well balanced approach to meditation.

Meditation should be done twice a day for a minimum of 15 minutes per session. Never force yourself to do more than you are ready for. Your friends may meditate for an hour a session. That does not mean you should meditate for an hour. Let your body and mind tell you when your session is done.

We recommend meditation occur in the morning as a tool to prepare for the new day. Morning sessions allow you to start the day with a cleansed and fresh perspective before heading out into the world. An evening session is a perfect way to disconnect from the rigors of the day and reconnect with yourself. Should you experience a more challenging day, meditation can be done at any time you feel the need to recapture your spiritual peace and inner tranquility.

If using incense as part of your meditation, ensure they are lit and properly placed so they compliment the meditation environment you're creating.

When positioning yourself for meditation, experiment with what is comfortable for you. No one person is alike, and we should never force our bodies into a position of discomfort. The traditional Yogi position is effective for both comfort and focus and is why the position has been in practice for hundreds of generations.

If you find the traditional Yogi position to be uncomfortable for you try to make small modifications to how you are sitting. If you still have difficulty with comfort, begin meditation by sitting in a chair, or other more comfortable place. We do, however, recommend during "non-meditation" times, practicing posture and positioning your body using the more traditional Yogi posture. As you utilize stretching techniques, you will find that, eventually the Yogi position is very, very comfortable and can allow for greater focus of purpose.

When meditating, always keep your back straight and head up. Relaxing your body is important to achieving a meditative state. Slumping over will interfere with your breathing and your minds ability to focus. When breathing, it is important to take deep, yet relaxed, breaths and to fully exhale without force. Breathing properly is an important process that leads to a slowing of your heart, relaxing of your muscles and begins the process of focusing your mind.

As noted in our steps on stretching, pay close attention to your hands. They are a gateway into your mind so it's very important they are positioned so as not to distract the minds focus. Your hands should be empty and face upwards. Just like your hands are the gateway to your mind, your eyes are the gateway to your soul. Meditation does not require "closed eyes", it only requires what works for you. Many people are very successful in connecting through meditation with open eyes. Experiment to see which technique you feel most comfortable using.

Beginners and experts alike may have difficulty with focus. It's why some of us prefer to use meditation candles, incense oils and incense burners. The soft glow from a flame or ember provides an excellent focus point which can be used to strengthen our control over our mind. If you have a partner, friend or spouse, encourage them to join you in meditation. A partner can go a long way to helping you stay focused and consistent in your daily meditation routines.