Showing posts with label Anxiety. Show all posts
Showing posts with label Anxiety. Show all posts

So-Hum Meditation


We sit silently and monitor our breath in So-Hum meditation, much as we do in Empty Bowl meditation, but we add the sounds So on inhalation and Hum on expiration. (Only quietly; the noises are not spoken loudly.) 

It becomes light when music, breath, and consciousness come together. Every atom emits light and heat energy, which is a quantum wave, as we've seen. 

When we pay attention to our breath and begin to feel So-Hum, So-Hum with it, our breath transforms into a quantum wave that emits light. 

The third eye is where you may view the brightness of life. Expiration (breathing out) is the opposite of inspiration (breathing in). 

With its first breath, a child's existence reveals itself with inspiration. 

When someone dies, we refer to him as having expired. The air has been extinguished. The word hum implies "I" or "individual ego," as well as "He, the Divine." 

So, as So enters, life force enters, and Hum, ego, our finite personality, exits in the natural path of So-Hum meditation. 

That is what So-Hum meditation is all about. You are inhaling life when you inhale So. 

You are expelling ego and restriction as you exhale Hum. 

When So-Hum meditation is done correctly, it leads to the individual's unification with the global Cosmic Consciousness. 

You will move beyond cognition, time and space, cause, and effect, and so forth. Limitations will be obliterated. 

Your consciousness will empty itself, and because of that emptying, it will expand, bringing serenity and joy as a blessing.

You may also like to read more about Meditation, Guided Meditation, Mindfulness Mediation and Healing here.

Empty Bowl Meditation



  • Sit comfortably and calmly on your knees with your hands up and open, as if they were empty bowls.
  • Open your mouth slightly and place your tongue behind your front teeth on the roof of your mouth.
  • Begin by focusing on your breathing.
  • Allow your lungs to breathe naturally without exerting any effort. Simply observe the flow of your breath. Inhale deeply.
  • Take a deep breath out. Air contacts the inside of the nostrils during inhalation.
  • Keep an eye on your breath. Exhalation causes air to pass through the nose once again.
  • The air coming in feels chilly, while the air leaving feels warm.
  • Let your mental focus enter your nose for a fraction of a second! Sit in the nostril and observe your breath: ingoing, outgoing, ingoing, outgoing, ingoing, outgoing.
  • Allow your lungs to do their thing. You're just sitting there, watching.
  • After five minutes, pay attention to your breathing.
  • When the lungs inhale, the air travels through the nose, the back of the throat, the trachea, the lungs, the heart, and the diaphragm.
  • Deep down beneath the belly button, you will come to a complete stop.
  • The breath comes to a halt for a fraction of a second. Stay at that halt, then track the breath as it reverses direction as the lungs exhale.
  • Come up via the diaphragm, heart, lungs, trachea, and throat, back to the nose, and out of the body. Exhalation pushes air out of the body until it reaches about nine inches in front of the nose, when it comes to a second stop.
  • Stay at that stop for a while longer. The importance of these two stops cannot be overstated.
  • The first halt is behind the belly button, and the second is in space beyond the body. Because time is the movement of breath, time stops while your consciousness rests in these two pauses.
  • Because thought is the movement of breath, when the breath ceases, the mind also stops. You just exist without a body, a thought, or a breath when the mind falls quiet.
  • You will become an empty bowl in that pause, and when you become an empty bowl, holy lips will touch you. God will come to you and lavish his love on you.
  • You don't have to look for God because God is looking for you. God has been looking for an empty bowl to fill with his love since the beginning of time.
  • But there's desire, ambition, business, competitiveness, success, and failure in every bowl. Simply sit calmly and remain at the halt. That halt is a door. Simply open the door and leap into the abyss below.
  • You will be surrounded by an incredible sense of tranquility and quiet. Morning and evening practice this meditation for 15 minutes each.
  • You will finish your time in the pauses organically growing over the days, weeks, and months until, finally, inner and exterior will combine, and everything will happen within you.

NOTE: You may do this meditation in a prone posture if it is more comfortable for you.

You may also like to read more about Meditation, Guided Meditation, Mindfulness Mediation and Healing here.

Mental Discipline is Key to Meditation


Meditation is a practice that unifies the body, mind, and awareness. Meditation makes life a blossoming delight of beauty. Life without meditation is a jumble of confusion and deception. Meditation was formerly thought to be a way of life in ancient times.

True, meditation is not distinct from daily life, yet we must practice techniques, methods, and systems as a discipline. Once we have learned a kind of meditation, we carry that discipline with us in all aspects of our lives. It, whatever approach you choose, whatever system you follow, please do so in accordance with your teacher's instructions.

But, exactly, what is meditation and what isn't? 

Meditation is not the same thing as focus. We restrict the mind when we concentrate, and a restricted mind is a narrow mind. To explore into any subject, solve difficulties, learn a language, or fly an aero plane, we need that constrained, focused, concentrated intellect. We require it. However, this is not the case with meditation.

We develop a wall of resistance when we concentrate, and we lose energy when we try to regulate our thoughts. Some individuals meditate in this manner for an hour and then feel exhausted, denying everything, saying no to all ideas and perceptions, and attempting to focus the mind. Meditation, on the other hand, is all-inclusive, whereas concentration is all-exclusive. Meditation is a state of open, non-choiceful consciousness. Everything is ok.

Meditation allows you to say yes to everything, whereas focus allows you to say no to everything. It is essential to concentrate. There is an effort creator everywhere there is effort. The ego is the one who creates the effort. 

Concentration feeds the ego, which is the creator of the effort. 

The more concentrated you are, the more ego you will have. There is no effort and no effort-maker in meditation. As a result, there is liberty. You're simply sitting calmly, listening to everything, whether it's a bird's song, a child's scream, or the rustle of leaves.

Every sound is appreciated. Allow any sound you hear to come to you. When you listen to the music, you become the focus, and the sound rushes toward you, wanting to meet with you. 

You become the center when you listen to any form of sound without judgement, criticism, loving or rejecting it. All sounds rush toward you, attempting to melt into you. 

Pay attention to the sound. Allow yourself to get swept away by it. Don't fight it. Then something extraordinary happens. 

You're left with nothing. You revert to a state of silence and pure existence. Allow a breeze to flow through you when it comes your way.

There will be no opposition if there is no effort. Keep in mind that silence is not the opposite of sound. Every sound fade into silence. Sound comes to meet you and melt into you because you are that serenity. Look at any item, such as a tree, a lawn, or even a wall.

There is no judgement, no choice in the gaze, only choiceless observation. Listening and gazing are both acts of awareness. There is no need for effort or attention. Concentration comes naturally when you're conscious when you're meditating. It has been presented to you as a present. However, you lack meditation when it comes to focus and decision-making.

Thinking ends, breathing quietens, and one just existing as pure awareness in extended, empty consciousness. There is a lot of happiness, beauty, and love in that condition. When individual awareness joins with Cosmic Consciousness, one transcends space and time. It makes no difference whether the eyes are open or closed in such state.

Because this state is your genuine nature—love, happiness, beauty, and awareness—it arrives as a breeze without invitation. Fear, despair, anxiety, worry, and stress are all absent. Anxiety, worry, and tension become visible to the observer.

Healing takes place in that condition. This is what discipline is all about. 

Discipline denotes learning, and a disciple is learning. 

As a result, we must master the skill of discipline. Discipline entails placing things in their proper places.

Thought has its proper place, desire has its proper place, job has its proper place, and duty has its proper position. Our lives become more harmonious when we practice discipline. As a result, discipline and meditation complement each other. There is no meditation without discipline, and there is no meditation without discipline. They are one and the same.

Meditation trains the mind to be disciplined.

A dominating mind is the so-called concentrated mind. A perplexed mind is in charge. A mind that is free, awake, and aware, on the other hand, is pleasant. That's a disciplined intellect you've got there. And life's scent is discipline. Life is never a celebration without that scent. Sit with your back straight as you meditate.

Sit in the Lotus stance if you're able (or Half Lotus if that is more comfortable for you). If it isn't comfortable, sit on a chair while maintaining your spinal column's upright position. You may expand the time you spend in the Lotus to one, two, or even three hours with consistent practice. Enlightenment will come quickly if one sits properly in a Lotus stance for three hours each day. The Lotus posture encourages the heart to expand. Breathing slows and ceases and thinking slows and ceases as well. Suffering is created by thinking, therefore going beyond thinking is going beyond suffering.

You may also like to read more about Meditation, Guided Meditation, Mindfulness Mediation and Healing here.

4 Steps to Help You Overcome Relationship Anxiety

There is no way to predict when or how someone may develop an anxiety disorder with certainty. Fortunately, there are measures that can be taken to help reduce or eliminate the symptoms. Some of these measures are outlined in this article.

Simple Steps to Help You Overcome Relationship Anxiety:

1. Maintain your Composure

You must have developed the habit of critiquing everything you do. It's natural; we all have an inner critic who enjoys sowing doubt and filling our minds with nervous thoughts. If this happens, the first thing you can try to do is calm down so that things don't get out of hand. Meditation relaxes the nervous system and allows you to build a barrier between yourself and those destructive thought patterns. You'll discover that you don't have to respond to every thought that enters your head. So, take a few deep breaths and set aside some time for meditation.

2. Analyze what you Really Know

The next move is to pinpoint the specific negative circumstance that is causing you anxiety. This is because the majority of the things that cause us anxiety are founded on our own imaginations. So, if your relationship is causing you distress for some cause, look into it and figure out why, focusing only on evidence rather than opinions. This will assist you in thoroughly comprehending your current condition as opposed to any imagined loss.

3. Take Care Of Yourself

When you're worried about your relationships, it's important to focus on taking care of yourself first. Do just those things that will encourage your health and make you feel safe, rather than acting out against your partner or trying to get reassurance.

4. Heal from the Inside Out

You've already figured out that these are the only steps you need to take in order to maintain control of yourself, not your partner.

Heal yourself from the inside out; this is the only way to deal with these potentially negative emotions that arise from inside. It is possible to be concerned and conscious of oneself without feeling nervous.

Mindfulness-Based Meditation (MBM)

Mindfulness-Based Meditation is the most common form of meditation used to treat anxiety disorders. This form of meditation can be traced back to Jon Kabat-Zinn, the founder of the Mindfulness-Based Stress Reduction Approach, who initiated the mindfulness movement. 

The Mindfulness-Based Stress Reduction Approach's main goal is to teach people how to fully stop worrying thoughts. This can be accomplished by practicing mindfulness, determining the source of fear in your body, understanding your thinking process, and learning how to better deal with painful emotions.

While practicing MBSR with a teacher is preferable, you can get the same results by taking online courses.

You may also like to read more about Meditation, Guided Meditation, Mindfulness Mediation and Healing here.

Meditation for Generalized Anxiety Disorder - GAD

If you suffer from Generalized Anxiety, as discussed previously, consistent regular meditation will help you overcome anxiety and reduce increased stress in your body. 

Since yoga has a lot to do with meditation, if you've ever taken a yoga class, you've already taken a solid first step toward finding the peace you need.

Again, you won't need a lot of time to meditate at first. You could just need a few minutes. Make an attempt to set aside some time per day to meditate. You will gradually increase the time as you become more familiar with the process and learn how to relax
and discover what it feels like to be relaxed.

GAD is nothing more than unrelenting fear, worry that refuses to go anywhere. 

Meditation teaches you how to cope with your fears and emotions without allowing them to control you. Your anxiety is more likely to decrease after you've accomplished that.

You may also like to read more about Meditation, Guided Meditation, Mindfulness Mediation and Healing here.

6 Steps to Deconstruct Relationship Anxiety Using Mindfulness Meditation

Here are some simple meditation steps to get you free of anxiety right away:

1. Take a seat upright in a chair with your palms flat on the concrete.

2. Concentrate on the breathing. Keep an eye on your breathing. Do not attempt to change your breathing pattern; instead, simply watch and study your body as you breathe in and out.

3. You can become overwhelmed or need to concentrate on something else. Ignore and defiantly deny this urge, focusing instead on your breathing.

4. Anxious thoughts may enter your mind at this stage. It's to be planned.

Rather than shutting them down, remember them and then return calmly to control of your breathing.

5. Keep this calm, non-critical observation going for at least ten minutes.

6. Open your eyes slowly and notice how you feel. Don't try to understand what you're feeling; simply experience it.

Meditation is a simple method. All you have to do is embrace your surroundings and the world around you. Keep an open mind. Keep an eye on things. After a while, this meditative activity will spill over into other areas of your life as you focus on yourself and observe rather than dwelling on anxious or stressful circumstances and overreacting.

You may also like to read more about Meditation, Guided Meditation, Mindfulness Mediation and Healing here.

5 Types of Anxiety Disorders to Overcome


Being nervous is a common phenomenon, as previously mentioned. With the way the world works, it's almost difficult to avoid experiencing anxiety on a regular basis. We are predisposed to participate in behaviors that can trigger anxiety, such as taking tests, asking someone out on a date, and making important decisions, among other things.

Anxiety disorders can take many different forms. The word anxiety disorder is merely an umbrella term that encompasses a variety of disorders that fall within its scope:

1. Social Anxiety (Social Anxiety Disorder)

Everyday things can quickly spiral out of control for socially anxious people. This community of people is highly self-conscious, and they are afraid of being judged and scrutinized by others. This phobia is only associated with those situations:

Fear of appearing in public

Having meals in the presence of others

Others, in extreme situations, suffer from it even though they are just exposed to other individuals.

If you're experiencing these signs, you may be suffering from social anxiety.

2. Generalized Anxiety Disorder (GAD)

Generalized Anxiety Disorder causes victims to experience unfounded anxiety as well as the lingering fear that something bad is going to happen. These emotions are often exaggerated and, in most cases, unbelievable.

3. Post-Traumatic Stress Disorder (PTSD) 

PTSD does not only affect troops and prisoners of war, contrary to common opinion. This anxiety disorder develops when a person is confronted with situations that may terrify or hurt him or her physically. Various incidents, natural or synthetic disasters, and abuse forced on them are all examples of stressful experiences that can quickly lead to post-traumatic stress disorder. PTSD is characterised by three symptoms:

  • Flashbacks, nightmares, and detailed recollections of the events leading up to this stage.
  • Insomnia, combined with an inability to focus, exacerbated feelings of rage and frustration.
  • A strong desire to avoid locations, objects, or events that serve as daily reminders of the traumatic event.

4. Panic Disorder

People with panic disorders have terror knocking on their door on a regular basis. Sweating, severe palpitations (usually irregular), and chest pains are also common symptoms for those who are affected. Furthermore, none of these incidents come with an alert, and the threat of another assault only adds to the anxiety. In severe cases, patients can feel as though they are choking and show signs that they are having a heart attack.

5. Obsessive-Compulsive Disorder (OCD)

When the word OCD is used, many people associate it with hand washing and turning on and off lights. Many details about people who suffer from OCD, however, remain a mystery to many people. OCD is characterized by recurring repetitive behaviors and thinking patterns (obsessions). Obsessions include the following:

  • The fear of being contaminated by germs
  • Thoughts of hurt, religion, or sex are unwelcome.
  • Aggressive thoughts directed at oneself or others
  • All is arranged in perfect symmetry.

Organizing things in a certain manner, having an overwhelming need to clean the surroundings and wash hands, and counting and checking things regularly to ensure that they are in order are all examples of repetitive behavior.

You may also like to read more about Meditation, Guided Meditation, Mindfulness Mediation and Healing here.