Living Life to the Max!

 

Fly High! Live your life to it's fullest.

This following poem is one that hangs on my yoga studio wall and I though that everyone might like to share in it's inspirational message too. Dr Markova's books have been translated into ten languages. She is a long-term cancer survivor and one of the creators of the Random Acts of Kindness Series. She is a wonderful example of someone who HAS and IS living life to the max.

I Will Not Die An Unlived Life

by

Dawna Markova

 

I will not die an unlived life

I will not live in fear

of falling or catching fire.

I choose to inhabit my days

to allow my living to open me,

to make me less afraid,

more accessible,

to loosen my heart

until it becomes a wing,

a torch, a promise.

I choose to risk my significance:

To live

so that which came to me as seed

goes to the next as blossom

and that which came

to me as blossom,

goes on as fruit.

Dawna Markova

3 Secrets to Success

Successful Race Drivers need to focus

3 Secrets to Success
We live in an ever-changing world with global competitiveness and communications available at every turn. Successful people are those who specialize in effective writing, reporting, organizing, managing risk, and are also innovative and creative while enabling their organization to improve its performance and practices. So, How Does Meditation Enable You To Be A Unique Achiever?

Clinical Study
A 2008 UK study The Effects Of Meditation On Executives Performance In Business Organizations looked at meditation as an influential factor on stress reduction, assimilation of changes increase, conflict management capabilities development and leadership performance.

The study took place over 20 weeks with two 60 minutes sessions per week, with a meditation group consisting of 57 executives and 40 in the control group.
The meditation group meditated on two distinct measures; focused attention and compassion.
In summary, the results showed significant gains in the following areas:
Stress reduction, compassion, job satisfaction and performance, improved interpersonal relations, increased conflict management and improved leadership performance.
What is fascinating is that benefits in all the control points were noted after only four weeks.

How Do You Want To Be Seen?
When you look at your co-workers or people you associate with, are they energized and efficient or tired and irritable?
What do you want people to see when they look at you?
Do you think they view you as a person who is capable and in command of their life and organization, or as someone who is struggling to keep up and is flustered, short-tempered, and unsure of themselves?

Three Elements
No matter whether you are chair of the PTA or Garden Club, operating your own flourishing small business, or running a large department in an international company, meditation is an easy to learn method to help you achieve maximum results in all your endeavors.
Meditation will hone your ability to focus, redefine your leadership and management skills, and sustain the promise of change.
The practice of meditation will enhance your innate skills in three ways; balance, presence, and creativity.

Create Balance
In order to be a true asset to one’s company or organzation, a strong work ethic is important but so is knowing how to balance all the demands of work, family, and social obligations. Without balance in your life, stress builds up, and if prolonged can lead to illness, sometimes serious.

Strong leaders understand not only the needs of their company, but their employees, and also themselves and are able to strike a balance between work, rest, and play.

Make it a priority to allow time for yourself by actively scheduling Self Time. Place this time in your daily calendar. Meditation is flexible because it does not require special equipment that you have to carry around with you. Is 20 minutes out of your day so hard to find? Keep looking at how you are managing your day and you will unearth time that is for you. You can spend 15-20 minutes in meditation in a variety of places so you can easily fit it into your busy schedule.

Remaining Present
Where are you at any given moment?
Your body may be one place but your mind may have drifted off to another place.

That’s perfectly normal and often useful when it comes to the creative process but when you need to deliver all your attention to a project, a presentation, or even the person you are in conversation with, you can see why it is important to maintain a single-pointed focus.

Successful people are able to focus intently on the task in hand and to follow it through.
The practice of meditation will help you to develop the ability to integrate your unique skills and knowledge into your assessment of your current situation without being distracted. In addition, you will discover that you are able to give equal attention to each moment.

As you maintain a regular meditation practice it becomes easier to take on board several tasks with ease and complete them on time without the stress that your colleagues may be having.

This is because meditation enables you to shed obstacles (varies from person to person) freeing up mental space which you replace with positive thoughts and actions.
Your life is enhanced as relationships become more vibrant, ideas flow with ease, and you become a person that people want to be around for two special reasons; your ability to make them feel good and your positive constructive attitude.

Enhanced Creativity
As you continue to meditate, you will find the quality of your thoughts and thought process improving. You will have great ideas and find it easy to solve problems. Meditation is a process as unique and powerful as you are and is a personal tool that will assist you in creating the future that you not only want, but deserve.

Guided Meditation

Sitting or lying down, depending on your physical abilities, close your eyes gently and focus on creating a rhythmic flow of breath.

Let your arms rest loosely by your sides, or place your hands face up on your lap.

With each inhalation, breathe in the richness of life.
As you exhale, release the breath in a slow and steady stream.
Feel tension and stress leave the body on the breath.
Slow the breath down even further with each inhale and exhale.

Focus on the crown of your head.
In your mind’s eye, notice your scalp and feel the skin in the top of your head relax.

Move slowly to your eyebrows. Relax the forehead and facial muscles.
Consciously release all anxiety, allowing the facial muscles to relax.

Purse your lips for 3 seconds and release.
Let you mouth relax into its natural form. This can mean that the lips are closed, or slightly apart. Ensure that the jaw is relaxed and not clenched.

Continue down to your neck and shoulders. Shrug the shoulders and let them go.
Feel the relaxing energy travel slowly down your arms to the tips of your fingers.

Feel peace fill the inner space where tension once resided as the upper limbs relax.

Move to your hips. This is often a place of deep-seated stress and anxiety.
With each exhalation, breathe all tension and worry away through the body and out through the toes.
Feel the connection to the ground beneath your feet.
Feel supported and grounded by the union.

Feel relaxed and contented.

Stay in your relaxed state until you feel that it is time to return to your day’s duties.

Slowly bring awareness back to your body.
Allow the eyes to open.
Keep the breath calm and steady, the body relaxed.
Feel recharged, invigorated, and contented.

Know that you can return to this peaceful safe place simply by closing your eyes and following the breath’s journey.
This still and focused place resides deep within you.

Practice Daily
You can return to the peaceful feeling inside simply by returning to the rhythmic flow of the breath. Everyone breathes (not always correctly) so you can “meditate” anywhere and no-one will know that you are performing a relaxation technique that brings clarity to your thoughts and purpose to your actions.
With practice, you will restore balance and harmony simply by returning to a calm and peaceful flow of breath.
Embrace your ability make tranquility and contentment a daily reality.

Meditation: Finding Answers

Follow the Path of Meditation to Find Answers

You can use the technique of meditation for a variety of purposes and the following meditation is particularly useful for imparting restorative energy within you by helping you to listen to your body on a deep, cellular level. As you participate in this guided meditation you will experience for yourself the limitless possibilities that exist when you release your innate power to co-create your dreams.

All your actions are part of your whole life. You cannot separate them or compartmentalize them, even though you may think that you are successful in doing this. There is not one part of you that belongs only to spiritual activities while another belongs to worldly activities. You cannot project one side of you to some people and a different face to others.

Through your meditation you will come to realize that everything that you think, do, or say affects every part of you and in turn determines how others see you, and how you eventually see yourself. When you see yourself as a whole person you will recognize that your whole life is one complete life; not a series of different scenarios where you can project some qualities and not others or hide some behavior from other people. Sooner or later, all the debris from that part of your life will spill over and it will be a challenge to dig yourself out of it.

Wisdom Mind
With meditation, you enhance your wisdom mind; the part of you that discerns and acts as a supporter, helping you to make wise and appropriate decisions. Your enlightened mind will desire to project the best part of you all the time, in all situations.

Multiple Benefits
Your meditation session will not only benefit yourself; it will benefit everyone that you come in contact with through your ability to be more focused, more peaceful, and more certain of your role in life.

Preparing to Meditate
Choose a time of day when you can allocate at least twenty minutes of solitude in a clean, quiet, and airy space. For most people, this time is available at the beginning or the end of the day. Morning meditation offers an intuitive start to the day, while the evening is an opportunity to unwind.

Meditation is a personal process that begins by freeing the mind from unnecessary thoughts and ideas. You learn how to still the chatter of your thoughts and develop insight. Too often, past pain or potential discomfort in the future draws the mind away from what is happening right now. When this happens, full attention is no longer possible, eroding the bliss of every encounter, every activity, and every thought.

When you are new to meditation, your mind will wander. When you notice that it has happened simply bring awareness back to your meditation practice. Watchfulness of your thoughts, emotions, and reactions occurs by remaining present.

What Do You Want
Decide what you want from your meditation session. Do you want to experience peace, tranquility, receive answers to pressing questions?
It is important that you name your purpose for meditating rather than having only a vague idea. We all seek guidance from time to time on important questions such as “is this the right time to change jobs, move house, or have a child.” While making a decision should never be rushed, you can find yourself closer to determining the right answer through meditation. Surety of both a response and a satisfactory solution arrives through clarifying what you wish to resolve, formulating a question, and asking this question as you enter into your meditation experience.

In the following meditation you will gain the ability to release the thoughts, emotions, and other distractions that clutter the mind in order to release positive power and manifest your sincerest hopes and dreams.

To achieve a result, create a simple question or affirming statement such as:
What do I need to do in order to find time to meditate?
or
I am free from all obstacles and I have replaced them with my highest energy in order to achieve the required skills to gain promotion in my job.

Take a moment to decide what you want to achieve as you move forward with your session, knowing that as you practice it daily, you will indeed create positive change within you and discern that which is good for you. If you choose to ask a question, allow the thought to rise up in your consciousness as you enter into meditation then release attachment to it.

Finding Answers
As the body relaxes into a meditative state, wisdom imparts. Treasure the silence. It is in the quiet moments that you obtain the answers that you seek. The answer will come to you following your practice, either immediately, or when having a conversation with someone, or by simply reflecting quietly over a cup of tea. The important thing is to be vigilant following every meditation session and to expect an answer.

Breath and Concentration
Technique
With the eyes gently closed, inhale and focus on the breath flowing into your body in a smooth and steady stream for the count of two. Then exhale slowly, following the breath as it flows out evenly for the count of two.
And continue, concentrating on keeping each breath of equal length; breathing slowly in for the count of two, exhaling slowly out for the count of two.
Breathe steadily into the base of the lungs, feeling the belly rise gently. Exhale and release the breath in a steady stream. Never force the breath.
Continue for a few more breaths until you no longer need to count and your breath finds its own deep pattern. Notice the rate and rhythm of your breath.
Explore the breath as it enters your body
If any thoughts, feelings or emotions enter your awareness, allow them to drift on by without becoming attached to them. Then quietly return to watching the breath.
If you are able, deepen the breath even further, filling your lungs to a comfortable maximum expansion.
Exhale, allowing the breath to become twice as long as the inhale. Inhale deeply for the count of two and exhale in a smooth and steady stream for the count of four.
And continue, slowing the breath down. Feel the facial muscles relax, the shoulders drawing down and away from the ears. With each lengthened exhalation feel the body relax even further, staying focused only on the rhythmic flow of the breath.
With each controlled inhalation fill your body with the energy of your breath. With the exhalation feel the arms relax, releasing further away from the body.
Feel grounded and supported by the earth.
Your breath is slow and steady. Deepen and lengthen your breath
Draw a white light into you from the base of your spine to the crown of your head
Feel the light permeate throughout your heart center and throughout your body
As you exhale, see the light surround you
Continue seeing the light flow through you and surrounding you
Draw the light into your cells
Sustain this light within you.
Feel the light within you. Become one with the light
Feel the oneness of being
Embrace the light
All is light and love.
You know the source of this love, are filled with this love and know that you are loved.

When you are complete, slowly allow the eyes to open

After Your Meditation
Notice the peaceful feeling inside you. Anytime you feel stressed, return to the peace simply by drawing awareness inward and following the gentle rhythmic flow of the breath.

With your meditation practice you will sharpen your intuition, discernment, and concentration as well as laying the foundation for opening your heart and mind to the myriad of possibilities that await you.

Peace

Meditation Anytime

Photo of Waikiki Beach Sunset by Margaret Stockley

You can find time to meditate anywhere.

Meditation Methods
Finding Time to Meditate
Meditation is a means of bringing the mind into a singe point of focus until after many months of practice you eventually transcend beyond the point of concentration and all awareness dissipates and you emerge into complete bliss.

The journey to bliss is wonderful and need not be time-consuming. While a regular practice is to be encouraged, your whole life should be a meditation.
The mind loves to be in meditation and the results bring you to a more relaxed and peaceful state of mind and body.
Stress dissipates and you are more creative, happy, healthier, and productive and take an optimistic view on life.

Places to Meditate
You do not need to be seated at home or another quiet place.
I encourage people to practice drawing the mind into a meditative state whenever they have a few minutes to spare e.g. waiting for the kettle to boil, standing in line waiting to be served, when out walking or when you are participating in any other activity that you can think of.

Controlling the Breath
We all breathe, but many people do not breathe correctly, only half-filling the lungs and not absorbing the essential nutrients and energy contained within the breath to enable daily tasks to be performed with vitality and clarity.
Practice slowing the breath down and keeping it slow and steady. This may take only a few breaths or it may take several minutes depending on how experienced you are at meditating.
As the breath becomes slower and deeper, feel the different levels of relaxation that are occurring in the body and mind.
Feel stress ebb away with each exhalation.

Monitor Your Thoughts
During your quiet moment, notice your thoughts then allow them to pass without becoming attached to them. As you practice focusing on the breath, you will notice that the body is relaxed and the mind peaceful.

Over time you will discover that during your daily activities, if disturbed or angry thoughts emerge you will become aware of them as they occur and will be able to replace them with more appropriate thoughts and subsequent behavior.
This results in a more enjoyable and peaceful environment that keeps you tranquil, happy, and more prepared to face what life sends your way. All your interactions become pleasant and devoid of extreme emotional reactions.

Music
Listening to gentle music has been clinically proven to induce relaxation, slow the pulse, and lower blood pressure. It also enables you to enter into a meditative state with ease. If you can walk outside, listen to the sounds of nature and absorb the natural sounds and colors that the world provides.
If you spend most of your time indoors, a small water fountain that trickles softly can also generate a relaxed response and help you to remain calm and peaceful.

Make Space to Meditate
Remove any items that disturb your environment. Keep the temperature comfortable.
Fill your space with objects that promote serenity and tranquility.
In time, your whole life will become a meditation, free from anxiety, stress and filled with hope and love.

Gratitude: Guided Meditation

Water everywhere! Swans are enjoying the water.

Gratitude

This week I was reminded of the wonderful power of gratitude and I wanted to share the story with you today, especially as it is a special time of year in both the Jewish and Christian calendars.

Here in New England we’ve had a lot of rain over the past two weeks that has broken meteorological records and submerged roads, houses, and caused bridges to crumble under its mighty force.

In my yoga studio, I have an automatic sump pump installed and since the rain started falling it has been working overtime.

Usually it switches on for a minute and is a gentle soothing trickle, however the last few days have poured a lot of water from the sky and the pump was quite audible on several occasions.

Most of my students have been attending classes at my studio for months and even years and have learned to filter out distractions and focus on the peace within. Their peaceful composure and ability to stay “in the Flow” is a credit to their dedication to practicing all the aspects of TriYoga.

This week though, I was reminded about an incident that occurred about ten years ago. I attended a workshop held by another teacher and at the end of the session one attendee complained to the instructor about the noise in the next room; the footsteps, the doors opening and closing, and the conversations.

To me the noise was very minor and no more distracting than cars outside in the street, planes flying overhead, and the chirping of birds in the trees.
In rented space it is often challenging to have the perfect environment which is one reason why I created my own studio, but few things in life are ever truly perfect.

Perfection lies within.

Anyway, the attendee who was complaining did not see that the problem lay within their very own self, rather than externally. As yogi’s we learn to live in the world free from distractions and to maintain single-pointed focus.

Which brings me back to this week.

I was delighted that my students were able to filter the external noise; some students even thought it was soothing and a deliberate choice on my behalf to enhance the water element theme of the class!
However it was a particular comment by one student, and echoed by the class, that I want to share with you.

Remember, there has been and still is a major amount of flooding throughout New England and residents (including my students) have had boilers, washing machines, computers, and basements ruined, to name but a few items and have spent hours salvaging what they can.

At the end of class, one student said:
“Thank you Margaret, for having the sump pump and giving us a warm dry studio that we can come to, to practice our yoga. We need to be here.”

That was such a wonderful thing to say and a reflection on the inner peace and transformation that is possible for all of us, despite our own problems and the difficulties that we see around us.

Practicing gratitude, following the peace within, and focusing on what is good and beautiful and right with the world rather than what is wrong and being unhappy enables each one of us to remain strong and be a force of light when problems do occur.

Gratitude remains a powerful tool to remain contented and happy. If you are new to the practice of meditation you will discover that it will help realign yourself with light and love and relinquish the hold of emotional irritation, unhappiness and even anger.

It does not mean looking at the world through-rose-colored glasses, but about releasing fear, fault-finding, and doubt.

Instead of looking at a rose and focusing on the thorns, be grateful that thorns have roses.

Guided Meditation
See this earlier posting on How To Meditate


Sitting in a comfortable position, allow the eyes to gently close.

Slowly inhale, filling your lungs completely with air.
Exhale slowly.
And continue, slowing the breath down.
Follow the breath from the tip of the nose to the base of the lungs, and slowly release the air.

Draw the navel in with each exhalation to assist with removing the impurities that are carried with the breath.

Release attachment to thoughts and emotions, focusing on your breath.

Continue as you allow the body to relax and the mind to be quiet and still.

Draw light in a column through the body in front of the spine.
Exhale, and see yourself surrounded by the light.
Continue for 5 slow and steady breaths.


Now, with each inhalation draw awareness to the heart center.

See light emanate from this sacred space.

As you exhale, allow the light to cleanse you and remove impurities, both physical and subtle.

Feel yourself glowing with the pure light that both fills you and surrounds you.

See the light flow effortlessly from your heart center.

Bathe in the light, feel it cleanse and renew you.

SAY WHAT YOU ARE GRATEFUL FOR

In the beginning it may be challenging but like all things, with practice it get SO MUCH EASIER and you find that you have zero problems finding subjects to be genuinely grateful for.

Continue to bathe in the light. Feel the warm embrace of peace and light.

When you feel that your meditation session is over, slowly allow your eyes to open.

Demonstrate gratitude through prayers, through acts of kindness, and by monitoring your thoughts and subsequent actions to ensure that you are truly thoughtful with every word and action.

Grazie

Merci

Thank You

No matter how you say it, giving thanks and showing your gratitude is a positive emotion that unlocks the fullness of your energy.
As opportunities open themselves up to you, you will be able to recognize them and act upon them. You have the power to influence your thoughts.

Gratitude
Meditation is often described as a mirror to your Self, revealing to yourself the reality of how you are really doing in living your life with purpose. You will know that all is well when peace flows through you and stays with you for longer periods until your whole life is peaceful.

Think gratitude, give gratitude, receive thanks and love.

Peace

How To Meditate

One peaceful view from my TriYoga and meditation studio

Today marks one year since I started my meditation blog. Thank you to everyone who follows the blog by visiting it every week and to everyone who has it delivered by email.

For those who are new to the blog, I'm an author, teacher of TriYoga and Meditation, and owner of my own studio.
I welcome your comments which can be posted directly on the blog.

Here is a fresh look at one BASIC method of How to Meditate.

Creating a New Habit
When practiced daily, Meditation helps you to achieve a lasting sense of peace and draw on insight. It is a tool that prepares you to comprehend what is required of you and how you can honor creation, assisting you in discovering truth and insight into your purpose in life and in distinguishing the ways that hold you back.

You can use the technique of meditation for a variety of purposes; for stress reduction, for healing alongside current medical treatments and therapies, for solutions to questions such as your career or finances, and also for enhanced connection to God and your own spiritual growth.

Of course, the first few times you do the new activity, you may encounter a few obstacles but over time it gets easier as the brain gets used to firing up the same neural pathway. That’s why bad habits are hard to break; they’re so deeply entrenched in your brain that it takes a few tries to “rewire” your brain to do a different activity.

Choose a time of day when you can allocate at least twenty minutes of solitude in a clean, quiet, and airy space. For most people, this time is available at the beginning or the end of the day. Morning meditation offers an intuitive start to the day, while the evening is an opportunity to unwind.

How to Meditate
Begin by sitting in a comfortable position with the back supported by a wall or sit in a kitchen chair that has a firm back. An armchair is not really suitable as it is often too cushiony. The purpose of using a wall or a firm chair is to have the spine as straight as possible. If you are sitting on the floor and can place the heel of one foot in front of the ankle of the other foot without discomfort and maintain this position for the length of time of the meditation, do so. Otherwise, sit in as upright a position as you are able with your hands in a relaxed manner by your sides or on your lap.

If you have a question to ask, allow the thought to rise up in your consciousness as you enter into meditation.

Mantra or Affirmation
If you are going to use a mantra or affirmation, choose whether it is a word or a phrase, either a Sanskrit mantra or something positive in your own language such as "I am Loved" or "Peace" then gently close your eyes and allow the eyes to remain still. When eyes move jerkily and roll around, it is often an indication that the mind is active and not at rest.
A comfortable place for the eyes to rest is the Third Eye located just above the space between the eyebrow,  With your eyes closed, lift the eyes up to this inner space; too high and the eyes will flutter and you don't want that to happen!

For more detailed explanations on the use and meanings of mantra, see the specific blog postings on mantra.

Power of the Breath

Where the breath goes the mind follows, and vice-versa.
Breathe regularly and fully for four or five breaths or longer as necessary and allow the shoulders to relax and your breathing to find its own rhythm. Focus on each exhalation, lengthening it until it becomes twice as long as each inhalation. Never force the breath. There should be no stress with synchronizing thought and breath. Always allow the breath to find its own slow and casual tempo. Ensure that each inhalation and exhalation flows smoothly, softly, and slowly.

Concentrate on your breath prayer for this particular period of meditation. Any time that the mind begins to wander, re-focus on your chosen word or phrase and notice that eventually a sense of calmness permeates from this singular direction.

Be aware of any thoughts that drift into your mind and permit them to pass, focusing on the space between each lengthening breath.
Remain unattached to any unwanted thoughts.

Don't Give Up
If you find that your mind has wandered, don't give up on meditating. In the early stages this happens. Simply note that this has occured, remain inemotional about it, and simply return to the flow of the breath.
All that matters is the present moment, not what has occurred in the past whether it was two seconds ago or two years ago.

With continued practice, any mantra that you choose begins to flow of its own volition. This arises in response to thoughts that try to enter your mind’s awareness and the mantra acts as a blocking agent against the unwanted thoughts.

You can introduce positive messages of affirmation or praise at the same pace of each inhalation and exhalation.

Continue meditating until you feel that your session is complete. It will be approximately 15-20 minutes when you first begin to practice meditation.

Positive Results
With time, you see positive results through answered questions, contentment, and freedom from the commotion of everyday challenges. Retain your chosen mantra or affirmation following meditation. Carry your word or phrase with you throughout the remainder of the day with a glad heart and when you prepare for bed, repeat it as you fall asleep.

Know that you can return to the peaceful feeling inside of you simply bt returning to the gentle rhythmic flow of the breath.

Peace lies within you.

Overview

• Choose a time of day when you can allocate at least twenty minutes of solitude.
• Sit in a comfortable upright position with the spine as straight as possible.
• With eyes closed, focus on the breath flowing in and lengthening as it flows out.
• On each breath, repeat a mantra, or a word or phrase e.g. Peace, God is Love.
• Acknowledge all thoughts and permit them to pass.
• Do not use a timer. Allow your mind to tell you when you are complete.
• Decide what you want from your meditation session e.g. healing, answers.
• Expect solutions following your session
• Remain focused on either your chosen word or phrase, or the flow of your breath.
• Cultivate feelings of peace within you and practice living in joy every day.
• Do not set an alarm. Stop when you are ready; it will be approximately 10-20 minutes.