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Ultimate Meditation For Beginners Guide:

Meditation! How To Meditate And Benefit From Mindfulness Meditation, Increase Productivity, Spirituality, And Happiness!

Mia Conrad Copyright © 2014 Mia Conrad

STOP!!! Before you read any further….Would you like to know the secrets of becoming a meditation expert? If your answer is YES, YES PICK ME you are not alone. Thousands of people are learning the incredible benefits of meditation and how it can help you gain control in your mental and physical life. If you have been searching for these answers for gaining better understanding about meditation and the secrets to mastering this skill, you have stumbled upon the right place! Not only will you gain incredible insight in this book, but because I want to make sure to give you as much value as possible, right now you can get full 100% FREE access to a VIP bonus Ebook on the Secrets of Becoming A Meditation Expert in 7 Days or Less! Click here for free instant access. www.MeditateMind.com

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Disclaimer Notice Please note the information contained within this document is for educational and entertainment purposes only. Considerable energy and every attempt has been made to provide the most up to date, accurate, relative, reliable, and complete information, but the reader is strongly encouraged to seek professional advice prior to using any of this information contained in this book. The reader understands they are reading and using this information contained herein at their own risk, and in no way will the author, publisher, or any affiliates be held responsible for any damages whatsoever. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical, or any other professional advice. By reading this document, the reader agrees that under no circumstances is the author, publisher, or anyone else affiliated with the production, distribution, sale, or any other element of this book responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, -errors, omissions, or inaccuracies. Because of the rate with which conditions change, the author and publisher reserve the right to alter and update the information contained herein on the new conditions whenever they see applicable.

Table Of Contents Chapter 1 - Understanding Meditation And What Types Of Benefits You Can Receive From Practicing It Chapter 2 - The Top Reasons You Must Meditate And The Incredible Advantages In All Areas Of Your Life Chapter 3 - Understanding What Mindfulness Meditation Is And What It Means To Be Present Chapter 4 - Quick Start Guide On How To Meditate And Meditation For Beginners Chapter 5 - How To Use Meditation To Stop Worrying And Anxiety Management Chapter 6 - Techniques For Increasing Productivity Using Meditation Chapter 7 - Strategies For Increased Spirituality Using Meditation Chapter 8 - Tips To Increase Your Brain Power Using Meditation Chapter 9 - Strategies For Increasing Happiness And Contentment Using Meditation Chapter 10 - A Quick Easy Guide To Implement Daily Meditation For Beginners Routine For Tying All Of This Great Meditation Advice Together Conclusion Bonus: Free Bonus Offer

Introduction I want to thank you and congratulate you for purchasing the book, “Meditation: Ultimate Meditation For Beginners Guide! - How To Meditate And Benefit From Mindfulness Meditation, Increase Productivity, Spirituality, And Happiness!”. Meditation For Beginners Made Easy! This "Meditation" book contains proven steps and strategies on how to easily learn the time tested proven techniques of meditation. Maybe you are not even sure about the amazing benefits of meditation, or maybe you already understand how to meditate. Either way this book will be an invaluable resource. It is simply the best outlined and structured meditation book on Amazon and will give you the fast track to mindfulness meditation and how you can immensely benefit! You will begin your journey through meditation by learning about its essence and benefits. After that you will be introduced to the most basic meditation technique that everyone can do. You can then choose from the many meditative techniques that will help you become free from anxiety, become more productive, increase your brain power, be in touch with your spiritual side, and become happy and content. Lastly, you will learn how to create a routine that will turn meditation into a daily habit that will grant you the benefits that come with daily practice. Thanks again for purchasing this book. I hope you enjoy it!

Chapter 1 - Understanding Meditation And What Types Of Benefits You Can Receive From Practicing It Meditation is far from complicated. In fact, it is so simple that you can explain it in just four steps: to sit down, become silent, concentrate inward, and focus your consciousness. That is basically it. But why are so many people looking for bigger answers resulting in other people writing so many books and articles about meditation (such as this one)? The reason for this is because people do not know where to go after the last step. They tend to fidget or grow bored. Therefore, this book serves as your guide. It will point you to the right direction and even offer many different ways to get to your destination. It will also show you some simple techniques on how you can get there as well as the benefits that you will gain along the way. The Journey Begins Imagine yourself about to embark on an adventure. How do you reach your intended destination? You will need the right equipment and the right techniques, as well as the map to guide your way. There are multiple routes, but all of them lead to the same place. Some routes are naturally more difficult than others to traverse, and it all depends on your energy, your goals and your personal preferences as to which one you will choose to follow. Well, this is your journey through meditation, and it is up to you as to how far you are willing to go to reach your destination. Wherever you stop, you have already arrived. It might sound confusing, but there is no contest in meditation; the journey is the destination. The Benefits Along the Way The farther you get along your journey, the more benefits you will discover for yourself. Chapter 2 will discuss in detail the incredible advantages that

meditation has in all areas of your life, but for starters the perks are enumerated here. As you continue on your journey through meditation, you will: ●

Become more focused.

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Alleviate stress, tension and anxiety.

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Think more clearly and be more at peace with your emotions.

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Lower cholesterol and blood pressure levels.

Have stronger willpower to get rid of addictions and other negative habits. ●

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Gain more creativity and productivity, whether for work or leisure.

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Become more self-confident.

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Experience more love and joy.

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Become more intimate with your family, friends and loved one.

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Feel happier, more content and compassionate.

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Become enlightened with a sense of purpose and meaning in your

life. ●

Grow in touch with the spiritual side of you.

These benefits also serve as the “stopping places” throughout your destination. It is up to you as to whether you are content with experiencing the first three or whether you are willing to go all the way. Hopefully you will be inspired to move forward and continue to experience everything that comes with meditation for, as you can see, every single one of them is well worth the effort.

Chapter 2 - The Top Reasons You Must Meditate And The Incredible Advantages In All Areas Of Your Life Most people would want to know what is in store for them before they commit their time and energy to any activity. This is a natural and practical thing to want, for why should you do something if it is pointless? Let’s take a look at meditation. Why should you spend 10 to 20 minutes of your free time every single day just so that you can concentrate on your breathing or say the same phrase over and over again when you can just surf online or play a video game? Well, this chapter serves to show to you the top reasons why you must meditate. Once you start meditating, you will experience these incredible advantages first-hand. The Physiological Benefits Let us first begin by taking a look at what meditation can do for your body: ●

Lower blood pressure

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Lower heart rate

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Better stress management

Lowered beta (which is comprised of our brainwaves responsible for thinking) and at the same time increased alpha, delta and gamma (the brainwaves responsible for higher mental activity and deep relaxation) ●

Boost in synchronization of the right and the left hemispheres of the brain (resulting in better creativity) ●

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Decreased risk of stroke and heart attacks

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Increased lifespan

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Lower cholesterol levels

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Lower energy consumption which in turn lowers need for oxygen

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Improvement in breathing technique (deeper and slower)

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Relaxes muscles

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Develops an increased threshold for pain

The Psychological Benefits A large part of what we do in meditation involves mental activity, therefore it is only natural for it to greatly benefit the mind as well. ●

You feel happier and attain peace of mind

You become more appreciative and feel greater pleasure of the present moment ●

Negative emotions are managed better, resulting in decreased mood swings ●

You develop more loving and pleasant relationships with yourself and others ●

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You grow more compassionate and empathetic

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You become more creative and self-confident

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Your mind becomes sharper, thinks more clearly and sensitively

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Feelings of anxiety, whether acute or chronic, are greatly

minimized Meditation can be paired with other approaches (such as psychotherapy) in the treatment of negative behaviours such as addiction ●

Learning Life Lessons through Meditation Aside from these wonderful benefits to your mind and body, there are plenty more top reasons why you should meditate. The great thing about meditation is you do not have to sign up and become a member of a church

or organization to enjoy these benefits. All you need to do is to practice meditation every day. You do not even have to spend any money. Now, here are even more great reasons to meditate and they all involve learning important life lessons: You learn to embrace the present moment. Meditation teaches you to savor each moment as it comes and truly reminds us of our existence. You realize that the past is only a memory and the future is still fuelled by our imagination. You learn to love yourself. They say that it’s a dog eat dog world, making it seem imperative that you should catch up with everyone else or even try to beat them. Along the way, you lose track of who you are and what you truly want. You also start to doubt, pity or hate yourself for not being able to reach other people’s expectations. However, meditation lets you welcome your true self without any judgment, and eventually you will learn to love yourself. You learn to develop a deeper connection with others. Bonding with other people becomes more meaningful because you have learned to focus solely on the present moment that you have with them. Communication becomes more organic and free-flowing. You learn how to stay balanced and grounded. Life is full of insecurities, and it is meditation that offers solace over situations which you cannot control. You learn to appreciate life for what it is - dynamic and unpredictable - and still feel the balance from within with the assurance that you still have your body, mind, senses and feelings.

Chapter 3 - Understanding What Mindfulness Meditation Is And What It Means To Be Present The phrase “living in the present” has been mentioned quite a number of times in the first two chapters and with good reason. Many of us know what it means to experience the present moment for what it is, but many of us are still not into the habit of doing so. When you pay attention to the present moment, you are being mindful. Mindfulness cultivates acceptance, compassion and curiosity. It makes life more enjoyable because your mind is free from the confinements of regrets from the past and worries about the future. Mindfulness meditation is the way to form the habit of living in the present moment. The nature of mindfulness is not limited to 5 or 10 minutes a day, though, for it should become a part of a daily routine. To be more specific, mindfulness is a way of life. How to do Mindfulness Meditation Meditation can be practiced anytime and in any place that you feel comfortable in. However, it is advised that you avoid meditating as soon as you have finished a large meal or when you are feeling hungry, otherwise your focus will only be on your stomach. Mindfulness meditation can be done whether you are sitting, walking, eating or simply breathing. If this is your first time to read about mindfulness meditation, you can try this simple exercise so that you can experience what it is like to be mindful. This exercise is called the Eating Meditation and you will need a raisin or any other small piece of food. Step 1: Put the raisin in your hand. Pretend that you have never seen or eaten a raisin before. Take your time in admiring its strange color and

texture. Feel each wrinkle across its skin and its delicateness when you hold the raisin in between your fingers. Step 2: Take a gentle sniff of the raisin and notice its scent. If it does not have one, notice how you feel about its lack of scent. Step 3: Place the raisin close to your ear and rotate it between your forefinger and thumb. Listen to see if it makes a sound. Step 4: Lower the raisin from your ear but continue to rotate it between your thumb and finger. Close your eyes to let your sense of touch gain full experience of feeling the raisin. Give it a gentle squeeze and observe how it feels. Step 5: Take the raisin and bring it your mouth. Gently touch the raisin onto your lips and experience how it feels. Put the raisin on your tongue and reflect on how you feel about it. Do you feel relieved? Feel how the raisin rolls about when you move your tongue, and then position the raisin between your teeth and bite. Feel the experience of tasting the flavor of the raisin and how the taste changes, as well as how the textures change as you chew the raisin and swallow it. Linger in the experience until you have completely consumed the raisin. Step 6: Observe the aftertaste that stays in your mouth after your experience of having eaten the raisin. After you are finished with this little mindfulness meditation, ask yourself the following questions: How did you feel after the end of the exercise? What will this experience make you feel about eating raisins in the future? What have you learned and found out about yourself? Mindfulness meditation is much like this exercise. It is simply about bringing your full consciousness to what you are doing at the very moment. No past, no future. Just now.

Chapter 4 - Quick Start Guide On How To Meditate And Meditation For Beginners The rule of meditation is quite simple: relax and give your full concentration on one distinct area. Once you get the hang of it, you can move on to explore and try other meditation techniques in order to find out which ones are most suitable to you. For now, let’s begin with a simple counting meditation. How to do the Counting Meditation for Beginners Before meditating, you must first set a specific time in which you will be doing the meditation which is preferably early in the morning or late at night (for these are the moments where you are sure to get peace and quiet). Next, look for a spot that can accommodate you as you sit cross-legged on the floor. If possible, you should be able to face a bare wall that is approximately 2 to 3 feet away from where you will be sitting. Now, to begin the counting meditation, make sure that you are wearing loose, comfortable clothes. Sit on the floor (with a cushion) with your legs crossed and face the bare wall. Do not worry too much about whether your sitting position is correct or not; what is important is that you are comfortable enough. If you have back problems, you have the option to sit on a chair or to kneel down instead. Make sure that your back is straight and your chin is pointing down slightly. Keep the shoulders relaxed. Refrain from closing your eyes. Instead, let it drop and focus on the ground about 2 feet away from you. Put your hands on top of your lap with your palms facing the ceiling and the fingers of your left hand resting above your right hand. Very lightly press your thumbs together.

We are now about to begin breathing. Breathe like you normally would, not too deep but not too rapidly either. Concentrate on your breathing, how it flows in and out of your lungs. As you enter into a meditative state, start mentally counting from 1 to 10 with each count serving as one inhale and one exhale. Repeat the counting cycle for as long as you like, just make sure to maintain your posture. There will be moments when you become distracted by your thoughts. Every time this happens, let the thought slip by and do not entertain nor grow attached to it. Imagine these thoughts as train cars that are passing by. You can see them, but do not get on them. Continue to focus on where you are and go back to counting. You can meditate for as long as you like until you feel that your mind has completely rested. If you are much too conscious with time (which is completely normal), you can set an alarm to tell you when to end your meditation. Assign a soft tone (such as the sound of a gong) instead of a strong alarm to gently draw you out.

Chapter 5 - How To Use Meditation To Stop Worrying And Anxiety Management Worrying occurs when the mind is preoccupied with the past and the future but detached from the present. However, worrying will not bring about any solutions at all. There is nothing about worrying that will help you solve the problem that is in front of you. In fact, it will even make the situation even worse because it will lower your ability to think reasonably. During bouts of anxiety, use meditation to stay calm and level-headed. Once you have overcome the negative thoughts and feelings, you will then be able to face the problem and deal with it. If it is the kind of problem that cannot be solved, meditation will help you with accepting it and then moving forward with your life without regrets. Calm the Mind with Transcendental Meditation The Transcendental Meditation technique, often called TM, is practiced from 15 to 20 minutes twice each day while sitting with your eyes closed. Throughout the meditative state, you are supposed to repeat a mantra. TM has many purposes, but here it will be used specifically for relieving anxiety. The first step to TM would be to decide on a mantra. A mantra is a word or phrase that holds a special meaning to you. It will be the one thing that you will be completely focused on. This mantra should be repeated silently in the mind and not said out loud, although this rule is not really set in stone. Here are some suggestions for you to use as a mantra in case you have not come up with your own yet: “I am calm and collected.” “Breathe in calm, breathe out tension.” “I love myself unconditionally.”

“This problem is temporary.” “I am above and beyond stress. I am in peace.” “All is well in my world.” “My future is bright.” “I leave it all up to God/the Universe.” “I am stronger than fear.” Have you decided on a mantra? Let’s continue. The next step now is to find a tranquil corner where you will not be disturbed. If you are indoors, it is best that you lock the door. Get yourself comfortably seated in the special spot and close your eyes. If you want to, you can also lie down. What matters is that you surrender all of the tension and let your muscles relax. Now, breathe in and out deeply to set the mood. Once you feel that you are now in the meditative state, begin mentally saying your mantra. Let your mind speak it articulately. Allow the mantra to be the only thing that occupies your mind. Anything else needs to be pushed out. If a persistent worrying thought pushes its way into your mind, you can say “no!” out loud and then draw yourself back to your mantra. Continue to repeat it until you feel light and calm. Then slowly open your eyes, stand up and continue to go about your day. Sometimes it helps to have soft background music or white noise that will ease your mind. See if it sets the right ambiance for you. This might not work for everyone, though, since it can also be a distraction. Another alternative is to find free TM audio clips online so that you can focus on the recording. Whatever options you choose, the important thing is you feeling relieved at the end of each session.

Chapter 6 - Techniques For Increasing Productivity Using Meditation Productivity is when you know exactly what you are doing and you have set your mind to doing it completely without interruption. Meditation helps you get into that productive state by relaxing you and enabling you to focus only on the important task at hand. Meditation for Peak Productivity If you have a task that you really want to execute well, then perform this meditation technique several times beforehand. This is called a visualization meditation technique and it is often used by athletes. First, sit in a comfortable position and close your eyes. Take several deep breaths, allowing yourself to relax after each exhale. Do this for several minutes until your entire body is completely relaxed. Next, imagine yourself doing the important task from start to finish. Make the visualization as vivid as you can, allowing all of your senses to experience the task in your mind’s eye. As you visualize yourself in peak performance, include feeling really good about it. Let it empower and excite you, or at least enjoy it. If you feel fear or anxiety at any point during your visualization you should pause and do deep breathing until the negative emotion is gone. After that, go back to visualizing. Once you have completely visualized the task, take a few deep breaths, stand up and go about your day. Make sure to do it several times before doing the actual task for better productivity and performance.

Chapter 7 - Strategies For Increased Spirituality Using Meditation Continuous meditation will definitely let you experience a certain level of spirituality. It might sound strange to some of you, but then again spirituality is a personal experience that cannot be fully explained to anyone else. However, just to let you understand the concept of spirituality that is linked to meditation, here are some of the experiences that you might undergo: ●

A pleasurable feeling of being blessed.

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A current of energy that travels up the spine.

An experience of the body melting into light or expanding and scattering across space. ●

A deep knowing of a sacred presence that transcends beyond space and time. ●

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Visions of spiritual beings.

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Feeling the unconditional love of a supreme entity.

The feelings of being in touch with the spiritual dimension is something that penetrates deep into the very core of one’s body and mind. Some people feel it outside and above them, while others feel it as something coming from within. To be in touch with your spirituality through meditation, you can try the following exercise that will let you recognize your “energy body.” Meditation for Getting in Touch with your Energy Body If you ever felt like you are more than just your physical body, then you would want to get in touch with your energy body. The energy body is the aura of energy that envelops your physical body. It knows no boundaries. The first step to feel the presence of your energy body is to sit quietly in your meditation corner and close your eyes. After that, you breathe in and

out slowly and deeply. For each breath you exhale, allow yourself to relax gradually. Continue to breathe deeply, but this time you will be visualizing yourself taking a walking in nature, maybe with a loved one. Allow yourself to linger in this visualization for as long as you like. Become aware of how limitless it feels in your mind’s eye. Then imagine a mundane but frustrating situation, such as getting stuck in traffic. Without imagining anything, check if you can see an aura surrounding yourself in your mind’s eye. Try to identify how big it is and how far it extends from your physical body. Notice how thick or thin it is, and which areas of it seem to be thicker than others. Once you finally fully notice your energy, let it expand across the entire area where you are sitting. Fill the entire room with the energy as you visualize it with your mind’s eye. Let it expand as far as you would want it to go. Finally, draw it back slowly around you. Notice how it grows denser as it contracts back to its original shape. Let this continue to expand and contract several time and notice how you feel. Meditation for Getting in Touch with a Greater Reality To become spiritually inclined towards the great supreme (God, Spirit or Buddha nature), you can try the following exercise, which comes from an ancient Tibetan devotional practice. First, sit quietly and close your eyes. Start breathing slowly and deeply, allowing yourself to gradually relax each time you breathe out. Next, imagine the great supreme in front or above you. If you do not believe in any supreme being, then imagine a being who holds great compassion and infinite wisdom. You do not necessarily have to create a visualization. What’s important is you sense the overwhelming presence. Deepen your feelings of devotion towards the supreme and feel tis actual existence at this very moment. Relax your body and surrender all of the tension to your supreme.

Allow yourself to be immersed completely in the glow of the enlightened being. Then recite a devotional mantra, if you have one. Feel an overwhelming sense of oneness with the supreme and imagine bright rays of pure white light pour out from the supreme and penetrate into the deepest core of your body, mind and spirit. Linger for as long as you want in this light.

Chapter 8 - Tips To Increase Your Brain Power Using Meditation One pragmatic benefit that most people would want out of meditation would be to boost their brain power. Indeed, meditation can help boost brain power as long as it is practiced continuously. That’s because a recent study has shown that this can improve the key regions of the brain that are associated with memory retention. Meditation Tips for Brain Power Any type of meditation technique can be employed for the purpose of boosting brain power, as long as it is practiced daily. Of course, it has to be quality meditation, wherein you are fully immersed into the meditative state for it to positively affect your brain. Here are some pointers on how to achieve that: Label your thoughts. When you are struck by a thought that distracts you from the object of your focus, label it. This will signal the mind that, yes, you are acknowledging the fact that you are drifting but you will not allow it to completely pull you away from the meditative state. Some examples of labels would be “work”, “family”, “school” and “fantasy” thoughts. ●

Don’t judge yourself. Every time you catch yourself lingering on your train of thought instead of meditating, stop yourself from thinking that you are no good at meditating or that you are not the kind of person who can meditate. These will be very counteractive to the whole process. Instead, think that everybody can meditate, especially you. Then immediately bring your full attention back to the object of your focus. ●

Use meditation whenever you can. You don’t necessarily have to be sitting to meditate. You can do it whenever you are engaged in some mundane task such as washing the car or doing the dishes. You can even do it whenever you feel upset. Breathe and observe your thoughts as if ●

you are floating above your head and reading another person’s ideas. Give yourself two minutes of breathing every now and then as well. Meditation helps you to practice focusing on one particular area at a time. This trains the brain this capability which can also be translated into focusing on other important subjects, such as work and creativity. The act of meditating also improves your meta-cognitive skills, which is very essential to overall intelligence.

Chapter 9 - Strategies For Increasing Happiness And Contentment Using Meditation Happiness is about living in the moment and savouring one’s feeling of being alive. That is how simple it can get. If you need a little bit of help from meditation to feel good about life, then there are two simple techniques that you can employ. Happiness in the Moment This very simple meditation technique is something that you can do any time you want to feel good. It simply involves savouring the little pleasures in life. The first step is to decide on one simple pleasurable activity that you usually do not appreciate as much. Some examples would be cooking dinner, walking in the park, drinking hot coffee, soaking in a hot bubble bath, and playing with your pet. The next step would be to enjoy this activity and allow your senses to take in the pleasure. Become aware of the positive feelings that come with doing the activity, such as relaxation, delight and love. That’s it. That’s how simple it can be to feel happy. Do this at least once a day for about a week and then at the end of the week notice how you feel overall from the experience. Does it make you feel more at ease and optimistic? Experiencing Contentment Before going to bed, reflect on what happened all day. Did you dwell more on the good or on the bad? Did you focus on your successes or failures? The truth is that you have the power to influence your mind. Successful and happy people choose to be happy and content. Whenever they face failure, they see it as an isolated case and not something that becomes a part of them.

To help develop this attitude in you, you can do the following meditative technique: Sit down comfortably and do deep breathing. As you continue to breathe, recall all of the happy moments that happened in the last 24 hours. It can be a loving moment with a friend or a family member. It can be delicious meal or an inspirational short film, or even a playful moment with your dog. Replay the entire moment in your head and bask in how it makes you feel good. Let the feelings of contentment and gratitude swell from deep within you for these wonderful experiences in your life. If you find it difficult to spot these feelings, focus on your heart and open up the feelings that are evoked when you experience being loved and cared for. Continue to expand on these emotions by reflecting on all of the happy moments throughout your life. Don’t forget to keep on breathing deeply. Whenever negative memories come up, imagine them floating by like clouds. Hold on to the good memories alone. Linger for as long as you like in all of these good memories. This simple exercise is ideally done before you go to sleep. It instantly makes you feel happy and it helps relieve the pain and fatigue for you to get a restful night.

Chapter 10 - A Quick Easy Guide To Implement Daily Meditation For Beginners Routine For Tying All Of This Great Meditation Advice Together Although many people have actually tried meditating, only few can actually maintain the habit. This makes consistent meditation a much bigger concern compared to actually doing meditation. As a beginner to meditating, your goal would then be to not just learn how to meditate, but also to make it a daily habit. To make meditation a daily routine for you, here are quick and easy pointers: Set a fixed time block. You will only be able to benefit from meditation if you practice it regularly. To turn this into a habit, set aside at least 10 minutes twice a day solely for meditation. Have a purpose for meditating. Meditation is all about focus, which means that willpower is fully involved in the process. Sometimes a little motivation is what you need to stick to the routine, and behind that motivation is your purpose. Think about the reason why you want to meditate and let that be a constant reminder. Set a specific meditation area. It helps if you have a quiet corner which is assigned solely to be your meditation area. Make it conducive for meditation by adding a soft cushion and some candles. Let your creativity juices flow. Begin with breathing. If it’s time for you to meditate but you feel like you are “not in the mood,” simply sit down, relax (but keep your back straight), and focus on your breathing. Let your alarm tone remind you that the deed is done. It does not matter if you felt calm or not at the end of the session. What matters is that you did it.

Add some stretching. Here’s another way to start meditating even if you don’t feel like it. Stretch your body, beginning with your arms and then standing and going on tiptoe. Stretch yourself out as if reaching for the sky. Then take a seat and start meditating. You will realize that all you needed was to release some of the tension from your muscles first. Recognize frustration when it hits. It is completely normal for a beginner to start thinking, “this is pointless,” “I’m wasting time,” and other frustrating thoughts. Whenever you catch yourself feeling this way, remind yourself that these are the obstacles which keep you from recognizing your true potential and experiencing life to the fullest. You know that meditation can get you there, so don’t let impatience get in the way. Do not stop reading about meditation. Whenever you find the time to read, seek to learn more about meditation. The thoughts and suggestions from experts and fellow practitioners will inspire you to follow your routine and remind you of the benefits from constant meditation. Explore. Meditation is like the cousin of exercise, which means that you should also add variety to your meditation otherwise you will get bored. There are many different meditation techniques out there for you to try every day. The world is your oyster.

Conclusion Thank you again for purchasing this book on Meditation! I am extremely excited to pass this information along to you, and I am so happy that you now have read and can hopefully implement these strategies going forward. I hope this book was able to help you understand what meditation is and how to make it a part of your everyday life so that you can experience happiness, peace and productivity. The next step is to get started using this information and to hopefully live a life of tranquillity and happiness! Please don't be someone who just reads this information and doesn't apply it, the strategies in this book will only benefit you if you use them! If you know of anyone else that could benefit from the information presented here please inform them of this book. Finally, if you enjoyed this book and feel it has added value to your life in any way, please take the time to share your thoughts and post a review on Amazon. It’d be greatly appreciated! Thank you and good luck!

The Ultimate Mindfulness Meditation Guide!

Mindfulness Live In The Present Moment, Tame Your Mind, Get Stress Relief, And Understand Emotions And Feeling Good!

Mia Conrad Copyright © 2014 Mia Conrad

STOP!!! Before you read any further….Would you like to know the secrets of becoming a meditation expert? If your answer is YES, YES PICK ME you are not alone. Thousands of people are learning the incredible benefits of meditation and how it can help you gain control in your mental and physical life. If you have been searching for these answers for gaining better understanding about meditation and the secrets to mastering this skill, you have stumbled upon the right place! Not only will you gain incredible insight in this book, but because I want to make sure to give you as much value as possible, right now you can get full 100% FREE access to a VIP bonus Ebook on the Secrets of Becoming A Meditation Expert in 7 Days or Less! Click here for free instant access. www.MeditateMind.com

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Table Of Contents Introduction Chapter 1: What Is Mindfulness And How Can You Benefit From It Chapter 2: How To Meditate For Mindfulness And To Tame Your Mind Chapter 3: Mindfulness, Stress Tolerance, And How To Get Stress Relief Chapter 4: Mindfulness And Living In The Present Moment Chapter 5: Gain Emotional Intelligence By Understanding How To Observe Your Emotions Chapter 6: How To Use Mindfulness To Decide Which Emotions You Will Allow Yourself To Feel The Feelings Of Chapter 7: Breathing Techniques For Developing Greater Mindfulness Chapter 8: Tips For Practicing Mindfulness Each Day In Everyday Life Chapter 9: Understanding You Are Not Your Thoughts - So You Can Stop Worrying And Start Feeling Good Chapter 10: How To Use Journaling To Practice Mindfulness And Observing Thoughts, Feelings, And Emotions Conclusion Preview Of: "Memory Improvement: Ultimate Memory Improvement Techniques! - Photographic Memory, Brain Training And NLP, Supercharge I.Q. And Brain Power, Get Focused And Improve Memory Fast!" Check Out My Other Books Bonus: Free Bonus Offer

Introduction I want to thank you and congratulate you for purchasing the book, “Mindfulness: The Ultimate Mindfulness Meditation Guide! - Live In The Present Moment, Tame Your Mind, Get Stress Relief, And Understand Emotions And Feeling Good ”. Mindfulness Techniques For Living In The Moment And Feeling Good! This "Mindfulness" book contains proven steps and strategies on how to begin living life to the fullest when you live life in the present moment! Our brains are very powerful tools, but the only problem is that if you don't know how to manage your brain it can sometimes take on a mind of its own - literally! This makes it very important that we understand how to observe and manage the thoughts, feelings, and emotions that naturally come in and out of our minds on a day to day basis. In this easy to read and understand book on mindfulness you will easily come to understand how simple it is to begin living in the present moment with a little practice. And I am very confident this will be one of the best decisions you make of your life! This book contains useful information regarding mindfulness meditation, breathing for mindfulness, and journaling to understand your thoughts and emotions better. You should use this book if you need guidance when it comes to practicing mindfulness and applying it certain aspects of your life, particularly your emotions. It also includes tips on how you can practice mindfulness better. Thanks again for purchasing this book. I hope you enjoy it!

Chapter 1: What Is Mindfulness And How Can You Benefit From It? The human mind gets distracted easily. It habitually examines past events and tries to anticipate future ones. You may think that being aware of your feelings, sensations, and thoughts is not a good idea. However, doing that in a way that suspend self-criticism and judgment may have a good impact on your life. Mindfulness is basically the practice of becoming completely aware of the present instead of dwelling on the past or venturing into the future. It is a way of clearly seeing and paying attention to what is happening around you. While it cannot get rid of the pressure you experience, it can help you respond to it in a better and calmer manner. Mindfulness can help you recognize and stay away from unconscious physiological and emotional reactions to daily events. It can provide you with a scientific approach to cultivating insight, understanding, and clarity. When you practice mindfulness, you will be able to be completely present in your life, and even improve its quality. Mindfulness involves an increased awareness of sensory stimuli, so you really notice the sensations in your body and your breathing. You can achieve mindfulness through meditation, although you can also practice it through your daily living by focusing on the current situation and quieting your inner thoughts. Mindfulness is actually a simple form of meditation. It is about observation with the absence of criticism and being compassionate with yourself. It lets you focus on your breathing as it flows throughout your body. When you focus on every breath, you are able to observe the thoughts in your head. You are able to realize that these thoughts come and go, and that you are not really your thoughts. You are able to come to an understanding that feelings and thoughts are transient. You actually have the ability to choose whether or not you will act on these feelings and thoughts.

What Mindfulness Entails, Who Is It For, and How Is It Practiced? Jon Kabat-Zinn states that mindfulness is about paying attention in a certain way without judgment, with a purpose, and in the present moment. Those who practice it learn how to pay attention on purpose by practicing especially created mindfulness meditation practices and mindful movements. The practitioners can learn how to stop or slow down thoughts and reactions with adequate practice. This will allow them to experience the present moment as it is. Everyone has a tendency to harbor uninvited thoughts into their heads no matter how much they practice mindfulness. This is alright, though. It is not really what your brain does that matters, but rather how you respond to its thoughts. If you begin to think about your thoughts or get frustrated with yourself for not being able to stay focused, you will lose your attention from the present moment. On the other hand, if you acknowledge your thoughts and let them go without judgment, you will be able to retain your focus on staying in the present moment. Just like new skills, the more you practice this, the easier it will be for you to do it over and over. Basically, the more you practice mindfulness, the more you develop neuro-pathways in your brain and the easier it will be for you to stay in the present moment. When you learn to experience the present moment, you are able to move away from unconscious and habitual physiological and emotional reactions to daily events as well as view things as they really are. You are also able to respond to these things wisely instead of being on auto pilot. Mindfulness is for people of all ages, gender, or status. It is not a religion, so it does not really matter what your religious component is. Anyone can have the benefits of mindfulness, regardless of their belief system. Mindfulness actually has powerful medicinal benefits. The most researched and recognized modern forms of mindfulness are MBCT and MBSR. These programs are typically taught for eight weeks, and the participants are asked to meet for two to three hours per week. There are also home practices in between the meetings. The participants are taught numerous meditation practices that have already been proven to help lessen brain chatter as well as respond more easily to

feelings and thoughts. Most MBCT and MBSR trainings include body scan exercises, walking meditation, sitting meditation, body awareness exercises, gentle stretching, and mindfulness meditation. The Benefits of Mindfulness According to research, mindfulness has plenty of benefits. For instance, mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT) have found to be helpful with anxiety disorders, including generalized anxiety disorder, depression, relationships, sleeping, eating disorders, and stress management. Anxiety disorders, such as generalized anxiety disorder or GAD may be reduced with mindfulness-based intervention. With the use of such method, patients with anxiety disorders can efficiently lessen their depressive and anxiety symptoms. Likewise, patients suffering from depression can benefit from mindfulnessbased interventions. Those with residual depressive symptoms and depressive episodes can reduce their ruminations and symptoms. Better results can be seen after a month. According to a certain study, people with greater mindfulness tend to have better and more satisfying relationships as well as able to deal more constructively with stress. According to another study, people who practice mindfulness have less stress when faced with conflicting situations. They are also able to communicate better. Both of these studies have linked mindfulness with better relationships. With regard to sleeping and eating disorders, mindfulness have also been found to be beneficial. Cancer patients, for instance, were able to reduce their sleep disturbance while improving the quality of their sleep. Similarly, people with eating disorders are able to improve their condition. A group of women with bulimia nervosa underwent a mindfulness-based treatment program for eight weeks, and they were able to report significant improvements in their behaviors and emotions. They were also able to have greater compassion, self-awareness, and acceptance. Furthermore, mindfulness can help people deal with stress better. Studies have found that mindfulness can help with daily stresses and more serious stresses, including life-threatening illnesses that are related to stress.

According to studies, mindfulness is beneficial in stopping ruminations over the things that result in stress. It basically helps people avoid harboring negative thoughts, as well as being anxious towards the future. It provides a break from stressful thought activities and even allows you to gain perspective. Over time, mindfulness can cause long-term mood changes. Scientific studies show that mindfulness can prevent depression, and positively affect brain patterns associated with stress, anxiety, irritability, and depression. Other studies have also shown that people who regularly meditate require medical attention less frequently. In addition, they become more creative, their memory improves, and their responses become faster. They are able to achieve resilience at home and work, as well as balance. Also, they are able to view situations more clearly. They recognize, stop, or slow down habitual and automatic reactions. Myths with Regard to Mindfulness Unfortunately, some people still have wrong notions regarding mindfulness. These people need to be educated properly regarding mindfulness-based interventions, so they can live more efficiently and happily. Some people think that meditation is a religion. Well, this is not true because mindfulness is just mental training. Although a lot of those who practice meditation are religious, mindfulness is still not a religion. In fact, there are a lot of agnostics and atheists who also practice mindfulness. Another false notion with regard to mindfulness is that meditators need to sit cross-legged on the floor. Well, meditators usually sit cross-legged, but this is not a requirement. You can actually sit on a chair if you do not feel comfortable sitting on the ground. You can even practice mindfulness while on a bus, train, or basically anywhere. You do not have to spend an entire day practicing mindfulness. A lot of people refuse to practice mindfulness because they think that they are too busy. What they do not realize is that mindfulness does not require a lot of time. It can actually liberate you from the pressures of time, so you will have more of it. There is nothing complicated about meditation. It is not even about failure or success. Even if it seems difficult, it will teach you valuable things

regarding how your mind works. Hence, it will benefit you psychologically. Meditation will not prevent you from achieving important lifestyle or career goals. Do not worry because it will not trick you into adopting a Pollyanna behavior towards life. It is not about accepting what is unacceptable. Meditation is about viewing the world with great clarity so you can make wise decisions. It will help you make the appropriate action with regard to things that you have to change. Meditation can help you become more compassionate and more aware of your goals and values. It has also been clinically proven to be effective in fighting against stress, anxiety, depression, and exhaustion. It even works for people who are not depressed but are struggling to keep up with the high demands of society.

Chapter 2: How To Meditate For Mindfulness And To Tame Your Mind Meditating for mindfulness has plenty of benefits. Mindfulness meditation is actually a straightforward kind of meditation that is easy to learn. It is a technique that will teach and train you to quiet negative thoughts and become more relaxed and calm. Hence, you will be able to live a more peaceful life. Most people have minds that are full of repetitive thoughts. If you are like them, then your thoughts may be upsetting or disturbing for you. You need to practice meditation that will train you to stop entertaining and reacting to these thoughts. Once you learn this, these thoughts will no longer have power over you. To leave you emotionally balanced is among the primary reasons why mindfulness meditation is very popular amongst health care professionals and psychologists. Through mindfulness meditation, you will be able to train your mind to reach a state of tranquility without being affected by external forces. How to Meditate for Mindfulness and Tame Your Mind In order for you to meditate for mindfulness, you need to look for a place that is quiet and free from interruption. You can meditate in your room, in your garden, in a temple, at the beach, or on the mountains. It is up to you to choose the place where you wish to meditate. It does not really matter where it is as long as you can have peace of mind there. If you prefer to meditate at home, see to it that you tell the people who live with you to avoid interrupting or disturbing you during your meditation session. Also, see to it that you turn off and keep away your mobile phone. Anyway, you do not have to sit down on the floor with your legs crossed. You can sit on a chair if you want. Just see to it that you keep yourself comfortable. You should also keep your back straight. Wear loose and

comfortable clothing that will not make you feel restricted. Do not wear clothes that will make you keep fidgeting on your seat. Once you are seated comfortably, just close your eyes and start to observe your breathing. You can either breathe through your mouth or nose. Choose whatever feels natural to you. Also, make sure that you stay aware of the in and out movements of your breath. You can count your breaths to make this easier for you. You should remain relaxed as you concentrate on your breathing. However, you should not concentrate too hard that you no longer feel relaxed. This mindfulness exercise should not make you feel strained. If you do, your body will be tensed and you will no longer be able to reap the benefits of your meditation. Do not worry if certain thoughts come to your mind. Just allow them to come in and observe them. Then, let them go away and return your concentration to your breathing. In case you feel a certain emotion, just observe it in a way that you would observe an inanimate object that you see everyday. For instance, you can view it in the same manner as you would with a street sign. You see it, you know what it is, but you do not feel anything particular towards it. You do not have any attachment to the street sign. This should be the way you deal with your emotions. Remind yourself that it is alright to observe and feel your emotions, but it is not ideal to label them as good or bad. You should not resist them either. You only have to acknowledge that the emotions you feel are there and that you should go back to focusing on your breathing. Do not think about your emotions even if they persist. Do these exercises for five minutes today and then repeat them for ten minutes the next day. Gradually, you should increase the time that you use to perform these exercises. On your third day, you can do them for fifteen minutes; and then do them for twenty minutes the following day. Meditating for mindfulness is easy yet very effective. The simple exercises can certainly make you more relaxed after you perform them. In due time, it will enable you to become a more peaceful person. It will also train you to release troublesome feelings and thoughts quickly and easily.

Nonetheless, having distractions during your meditation is normal. It is actually very common for people to have distracting thoughts. If this happens to you, just keep calm and continue with your session. Keep in mind that distractions occur normally and that the whole point of meditating for mindfulness is to know how to deal with them. No matter what occurs during your meditating session, just observe it and go on. Let go of whatever distracts you. Consider your distractions as clouds that hang around for just a short period of time. When you return your focus on your breathing, your distractions start to evaporate or drift away. Whether these distractions occur in the form of worries, thoughts, negative emotions, doubts, drowsiness, desires, or agitation, you can immediately release them through mindfulness meditation. You just have to continue observing, letting go, and focusing your attention back to your breathing. If you meditate for mindfulness on a daily basis, you will find yourself becoming calmer and less bothered by your thoughts. You will also become more peaceful with yourself. Anyway, in order for your meditation to be more effective, you can use some tools. Mindfulness bells, for instance, are recommended. These tools are effective in helping to develop your meditation technique. If you do not have an actual bell, you can simply use a recording. Use the sound as the focal point of your meditation for mindfulness. Focusing on such sound may be more ideal than focusing on a mantra or your breathing. Mindfulness bells are effective tools because they fade to silence. When they are first struck, you are presented with a loud and clear sound that you can use to focus your attention. As this sound fades away slowly, your focus on it gets replaced by your focus on silence. Through this, your mind is able to effortlessly and naturally train to be silent and still, but alert.

Chapter 3: Mindfulness, Stress Tolerance, And How To Get Stress Relief You experience stress when a certain stressor triggers your sympathetic nervous system, causing part of your brain to release a series of automatic physiological changes called the fight or flight response. Such changes include raised heart rate, blood pressure, focus, and muscle tone. You maintain such heightened state of arousal until your parasympathetic system returns your mind and body to the resting state. This fight or flight response can be maladaptive or adaptive. It is ideal when you can rapidly react to a discrete stimulus. However, the fight or flight response is not good when it causes you anxiety. You become stressed when you experience relentless demands from your personal relationships or workplace. Chronic stress can affect your cognitive functioning, physical health, and emotional regulation in a negative manner. This can last for a short or a long period of time. Hence, learning how to manage your stress is crucial. Mindfulness is an effective way to manage your stress and anxiety. Practicing mindfulness actually enhances your cognitive functioning, including your performance, memory, and concentration. It also increases your self-awareness as well as promotes relaxation for your body. So how can you get stress relief from mindfulness? Well, you need to focus, observe, and refocus. Take a full breath, notice if you lose focus on this breath, and do it again if necessary. You should realize that chronic stress can affect your brain. This is why you also need to learn how to pause. When you deal with too much mental tasks, especially the ones that are filled with emotion, you decrease the processing speed of your brain. You also become more frustrated. When you pause, you are able to concentrate on a particular task and you are able to clear your mind. Such pause enables the thinking part of your brain to keep up with its emotional part; thus, letting you refocus more clearly and arrive at better

decisions. Pausing is best when you practice and develop the skills necessary to help you cope with stressful situations. You can practice pausing while walking to your bathroom, waiting for a meeting to start or end, before taking a call, before eating or drinking, before answering an e-mail, upon waking up in the morning, and before heading to bed. Just like physical fitness, mental fitness requires training. Both of them start with introduction and effort. They also both require perseverance and continuous practice. In addition, both of them become more effective and easier as the baseline fitness increases. Pausing actually promotes health, supports resilience, and improves quality of life.

Chapter 4: Mindfulness And Living In The Present Moment Mindfulness is all about living in the present moment. It can be difficult, but greatly rewarding. In order for you to be able to move forward towards here and now, you need to understand how you can deal with obstacles efficiently. First of all, you need to realize that mindfulness requires continuous effort. It needs a lot of work, but that is alright because the longer you practice, the more joyful and easier your life gets. You may think that all your thoughts are in chaos in the beginning. Things may seem uncontrollable and helpless. However, the more you focus on being where you are, the easier it becomes for you to have peace of mind. It is most ideal to practice mindfulness throughout the day. You should concentrate on being mindful of your thoughts while performing daily tasks, and not just sitting down and meditating. If you do this, it will be easier for you to stay mindful in difficult times. Also, you have to keep in mind that distractions will always be present. When you are on your way to being more mindful, you may feel that the universe is starting to shower you with challenges. You will experience a variety of distractions, such as relationship problems or negative beliefs from your past. When this happens, you should seize such opportunities to perform mindfulness. You should practice present moment awareness to help you become better, stronger, and more in sync with yourself. Keep in mind that the challenges and problems you encounter are simply teachers in disguise. Another thing you have to remember is that progress does not arrive quickly all the time. There may be times when you will be attached to situations and things that you want, and this will make it hard for you to be completely present in the moment.

It is not possible to be mindful when you keep on dwelling on the past or thinking of the future. Hence, you should release such attachment and just concentrate on being thankful for whatever you have at the moment. You may also want to give up. Just like with any good journey, you may feel like quitting. However, you should remember that it is actually during those times when you feel most frustrated that you come to the point of breakthrough. Your life may be similar to the four seasons. You experience cold winters and exciting summers. This is just how the circle of life goes. Once you realize that there are challenging times to help you grow, you will become more relaxed and peaceful.

Chapter 5: Gain Emotional Intelligence By Understanding How To Observe Your Emotions As you have learned from the previous chapters, mindfulness is about letting go of the past and the future, and just focusing on the present. It is about being aware of what you think and feel at the current situation. When you focus on the present moment, you will be able to observe your current emotions. In turn, you will be able to gain emotional intelligence. Mindfulness allows you to recognize unconscious emotional reactions to everyday happenings. Thus, you are able to stay away from them. Mindfulness also gives you a better approach to having clarity and understanding. It also lets you have better insights. Practicing mindfulness will enable you to be present in your life, so you can improve it. In addition, mindfulness involves an improved sensory stimuli awareness to help you focus on the different sensations in your body. When you focus on your everyday situations, you are able to silence your inner thoughts and observe your emotions. Understanding your emotions allows you to fully enjoy the present moment and avoid being on auto pilot. When you are on auto pilot, you no longer notice what you do. This is especially true if you have been used to following a certain routine. You do not even realize the small details that you encounter. For instance, you wake up in the morning, make a cup of coffee, eat toast, and head out for work. You hop on the bus and before you know it, you have already arrived at your destination. If you find yourself standing in your workplace with little to no memory of what transpired during your trip, then you are on auto pilot. You have been so used to your routine that your body automatically acts to do your tasks. Your mind is no longer able to take a pause and observe whatever is happening around you. You may have missed the children playing on the streets or the flowers on the side of the road.

This is not ideal because your mind tends to become occupied by thoughts of the past or worries about the future. You should just let things be and stay in the present moment. Clear your mind of these thoughts and focus on the details around you. Observe your emotions towards the people, places, and things that you encounter. Staying in touch with your emotions will let you gain better emotional intelligence.

Chapter 6: How To Use Mindfulness To Decide Which Emotions You Will Allow Yourself To Feel The Feelings Of You already know that mindfulness is about being in the now. It is not about yesterday or tomorrow. When you practice mindfulness, you will be able to gain better understanding and awareness of the present moment. You will be more aware of what you feel and how your thoughts can affect your life. Mindfulness can also be used to choose certain emotions. As you may have observed, your emotions can have something to do with how you act. If you are happy, you may dance around and be jolly all day. If you are sad, you may lose interest in going to work and completing your tasks. Likewise, if you are angry, you may take it out on other people. Even though others do not really piss you off, you may get angry and lash out on them. What you feel, even if you are not conscious of it, can greatly impact your everyday actions. Thus, it can affect your overall well-being. In order for you to be able to control your actions better, you need to control your emotions. You can do this by practicing mindfulness. When you do this, you will be more aware of what is happening to you right here and right now. If you are on a certain situation, you will be able to assess carefully how you should feel and react. Being fully conscious of your present situation will allow you to weigh the pros and cons of certain feelings. Just think of it, if you get angry and lash out on people, how will this affect your image? If you just keep calm and let it go, will your action be beneficial for you? Practicing mindfulness allows you to determine which emotion is most appropriate for that particular moment. It lets your mind fully comprehend what is happening because it does not regret anything about the past or worry about the future. Through mindfulness, you are able to appreciate the present.

Chapter 7: Breathing Techniques For Developing Greater Mindfulness Breathing is a crucial part of mindfulness. In fact, it is a fundamental practice that allows you to calm your mind and explore subtle mental processes. In order for you to be able to meditate for mindfulness, you need to know how to breathe properly. Not being able to breathe properly can have a negative effect on your mind and body. Your circulation can get affected, and you will no longer be able to focus on your meditation. Anyway, when meditating for mindfulness, you have to sit upright and comfortably. You can choose to sit on a chair, on a cushion, or on the floor. Just make yourself comfortable and keep your eyes partially open or closed. Breathe gently and normally through your nose and allow your breathing to be natural. You should not attempt to change your natural breathing pattern. As you breathe naturally continuously, you become mindful of the sensations in your nostrils. You should stay concentrated on your nostrils and upper lip. Do not shift your focus on your lungs. As you stay aware of your breathing sensations, you should realize that you are breathing in and breathing out. You have to stay with the sensations of your breathing. If you get distracted or lost, do not be upset or annoyed. It is actually normal for people to become lost in a daydream or thought story. Some people even begin to fall asleep. If this happens to you, just acknowledge that is has happened and carry on. Return your focus on your breathing sensations. You may find yourself taking shorter or longer breaths at various times spontaneously. Allow yourself to feel this way and just stay aware of the changes that occur. You should continue practicing this for about ten to fifteen minutes. Nonetheless, you may practice it for a longer period of time if you wish. You can practice breathing for mindfulness whenever you have several free minutes. A lot of people start to meditate for mindfulness upon waking up or before going to bed.

Then again, if you still find this difficult to do because your mind tends to wander too often, you can do a variation. You can silently count to twenty and do a reverse count. If you ever lose count, simply start over. You can also start over if you have been carried away in your thoughts or stopped counting. Again, you should not get annoyed or upset when you get distracted. You just have to acknowledge that it has transpired.

Chapter 8: Tips For Practicing Mindfulness Each Day In Everyday Life If you want to get good at mindfulness, you have to practice it on a regular basis. In fact, it is advisable to practice it everyday. Mindfulness has a lot of benefits, so you should not hesitate to do it. However, if you are still having difficulty practicing mindfulness, you can consider these tips to help you out. When you begin your practice, you should carefully consider the place and time. While you can basically choose any place, you need to make sure that there will not be any distractions. Also, you should choose a time that is convenient for you. You should not be rushing. You can choose early morning or late night, whichever is more convenient. Do not worry because you do not need to spend a great deal of time for mindfulness. Ten to twenty minutes per day is sufficient. Also, keep in mind that breathing is very important. According to Diana Winston, a director of mindfulness education at the UCLA Mindful Awareness Research Center, the simplest place to start is with your breath. You can either stand or sit as long as you can breathe naturally. You can skip on counting your inhalations and exhalations. All you need to do is relax and focus on the sensations in your nostrils, chest, and stomach. If you find your mind wandering off, just return your attention to your breathing. You should also use whatever you have. You can try bringing your awareness to your daily activities. For instance, you can observe how the bristles of your toothbrush feel against your gums while you brush your teeth. You can also observe the grass and the leaves as you take a walk. Do not forget to find your center. You can start focusing on small life situations. For instance, you can get your mental temperature for the day. If you are stressed out regarding an important meeting, you can practice mindful breathing. You should not get rid of your anxious thoughts, but instead watch your mind in action. You should acknowledge your stress and its origins to help get rid of negativity.

Finally, you should know when and how to stop. If you become frustrated at any point, you just have to stop and take a deep breathe. Notice what is happening around you during that particular moment and go on. Eventually, you will have a calm default emotional setting that is great for your mind and body.

Chapter 9: Understanding You Are Not Your Thoughts So You Can Stop Worrying And Start Feeling Good You may have already heard people say that you are what you think. Then again, this is not true because you are not your thoughts. You have to become more aware of the present and start to adapt an environment of kindness and compassion. Mindfulness is not related to politics or religion. It is simply a way of living every moment in a way that expresses respect and kindness for everyone. Mindfulness is about paying attention to the present with curiosity and kindness. It reconnects people to their senses and brings them into moment to moment awareness. According to research, mindfulness can increase attention skills, reduce anxiety, and improve emotional regulation. You are not your thoughts because you actually have the power to free yourself from destructive emotions, behaviors, and thoughts. You should always reflect on the fact that you cannot be what you observe. You are not your thoughts, sensations, emotions, or perceptions because you are observing them. You are simply witness of them, and as witness, you are free of them completely. You have to be as you are. You are already yourself, so you can no longer become yourself. You just have to relax and benefit from effortless awareness. Keep in mind that awareness is your natural state and you are what you have always been and what will always be. According to Nisargadatta, one of the most popular sages of the twentieth century, you need to discover all that you are not with regard to your body, thoughts, feelings, time, and space. There is nothing abstract or concrete. You can actually be whatever you perceive. This perceiving act can show you that you are not really what you perceive.

Chapter 10: How To Use Journaling To Practice Mindfulness And Observing Thoughts, Feelings, And Emotions Keeping a journal is a great idea. It lets you keep records of your daily activities, keeps track of your medication, or basically serve as an outlet for your thoughts and feelings. Whatever you think of, you can write it down on your journal. As you know, keeping your emotions to yourself may not be healthy. You need to let these feelings out, one way or another. Obviously, some feelings are not ideal to be let out, especially if they are negative. For example, if you are angry at a particular person, you can just write about it on your journal instead of lashing out on that person. If you have unpleasant thoughts about someone, you can just put all those in writing. When it comes to mindfulness, journaling is advisable because it lets you stay fully conscious of your present moment. As you write on your journal, you observe your thoughts, emotions, and bodily sensations. You have a stronger grasp of your surroundings. You notice the small details and even hear yourself talking in your head. What’s more, you can use your journal as a reference. You can read back on what you have thought about in the past to understand yourself more in the present. Keeping a journal also lets you organize your thoughts instead of allowing them to be in chaos inside your head. If you have never written on a journal before, you can start today. You can buy an organizer or simply use a notebook. You can even use your laptop if you are more comfortable with typing. See to it that you label your entries and include the date and time. Do not be hesitant to write what you really feel. After all, your journal can be kept a secret. Nobody else has to know about it, so feel free to write anything.

Do not skip out on the details, even minute ones. Observing every detail of everything lets you exercise your mind. You also become more aware of the present moment.

Conclusion Thank you Mindfulness!

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I am extremely excited to pass this information along to you, and I am so happy that you now have read and can hopefully implement these strategies going forward. I hope this book was able to help you understand Mindfulness and how to use it to manage your emotions and cope with whatever life throws at you. The next step is to get started using this information and to hopefully live a life where you are not a slave to your emotion, and one that lets you truly live and experience every moment fully! Please don't be someone who just reads this information and doesn't apply it, the strategies in this book will only benefit you if you use them! If you know of anyone else that could benefit from the information presented here please inform them of this book. Finally, if you enjoyed this book and feel it has added value to your life in any way, please take the time to share your thoughts and post a review on Amazon. It’d be greatly appreciated! Thank you and good luck!

Preview Of: Ultimate Memory Improvement Techniques!

Memory Improvement Photographic Memory, Brain Training and NLP, Supercharge I.Q. and Brain Power, Get Focused and Improve Memory Fast!

Table Of Contents Introduction Chapter 1 -Memory And Memory Loss Chapter 2 - How To Stop Memory Loss Using These Really Cool Tricks Chapter 3 - Understand How Stress Can Affect Your Memory Chapter 4 -Techniques To Supercharge Your IQ And Overall Capacity For Greater Memory Improvement Chapter 5 - Strategies For Developing A Photographic Memory Chapter 6 -Developing Concentration And Focus For Better Memory Chapter 7 - Using NLP Strategies To Improve Memory Chapter 8 - Meditation Techniques For Memory Improvement Chapter 9 - Increasing Your Self Confidence In Your Memory Abilities Through Neuroplasticity Chapter 10 - A Quick And Easy Daily Routine To Increase Your Brain Power And Your Memory Capacity Conclusion Preview Of: "Self Confidence: The Ultimate Guide To Self Confidence! - Stop Shyness And Self Doubt, Develop Great Social Skills, Build Charisma, And Begin Feeling Good About Yourself!"

Introduction I want to thank you and congratulate you for purchasing the book, Memory Improvement: Ultimate Memory Improvement Techniques! - Photographic Memory, Brain Training And NLP, Supercharge I.Q. And Brain Power, Get Focused And Improve Memory Fast! This "Memory Improvement" book contains proven steps and strategies on how to easily improve your memory capacity and abilities. In this information age memory and brain power are becoming more and more important. If you think about it, our world relies heavily on information and what we do with it! This is why brain and mind power along with memory are so important to your success in business, life, relationships, and more! To have an outstanding brain you have to have the right strategies and more importantly implement them. The brain must be trained much like an athlete would train for competition. Some athletes are more naturally gifted than others, while others have to work a little harder at success. If we want to have a brain that functions at a high level and can have an outstanding memory capacity it is up to us! We must train for this, and if we do we will build up our brain muscles much like an athlete builds physical muscles. This book will teach you all about the amazing faculties of the brain, and will help you improve your memory greatly. By the end of this book, you should be able to have more than enough ideas and routines to sharpen your memory with, and enjoy all that life has to offer! Thanks again for purchasing this book, I hope you enjoy it!

Chapter 1 –Memory And Memory Loss The brain is truly one of the most amazing organs of the human body. In elementary school, we were taught to think of the brain as the “command center” of the body, as it controls everything from our heart rate, digestive rhythms, to the movement of our fingers and toes. The brain is in charge of intercepting and processing the numerous stimuli that we pick up from our environment, animals, objects and people. Can you imagine what life would be like if our brains weren’t powerful enough to make sense and sort all of the information our body receives in copious amounts? You would be overwhelmed with the minor details of every single object around you if your brain could not sort which details are more important than the rest. However, information processing is only one of the amazing feats that the brain is capable of. Human memory, as in the ability to create, retain and retrieve memories when they are needed, is a daily miracle. Because we seemingly access memories without exerting extra effort, we underestimate the work of our brain with regards to the memory process. However, for the people who have difficulty remembering important dates, names and experiences, the memory process can be quite tricky to master. This is true for those who are in the late stages of their lives, and for those who are affected by illnesses or special conditions. In this chapter, you will learn all about memory- what it is, how it works, and most importantly, what affects or causes memory loss. By the end of this chapter, you should have a deeper understanding of human memory, and be able to apply what you have learned in the following chapters, as well as in your endeavors to avoid memory loss. What is this thing called memory? Memory is often referred to as the ability to remember. Whether or not you remember the birthdays of your family members, the emergency phone number of your doctor, the address of your parents, or the time and place of your crucial business meeting all depends on the capacity of your brain to store and access memories. These memories help us learn and adapt to the

different situations life presents us with. It is what aids us in learning about the dangers of fire, of over speeding and too much alcohol, or the giddy, happy feeling we associate with the love we receive from relatives and our partners in life. Memories work in that they allow us to remember what we did yesterday, what we need to do today, and what we must do tomorrow. Without memory our lives would degenerate to a confusing of loop of frustration and a feeling of incompleteness. Memory is so vital to humans for their survival that science has studied the process of memory-making, as well as developed techniques individuals can use to boost their mental prowess. Learning versus memory It must be made clear that though memory is an important part of learning, the former is not synonymous to the latter. The neurons in our brains behave differently when we learn or experience something for the first time, compared to when we access memories of what we have already learned or a previous experience. For example, a martial artist learns of the different kicks and punches needed in competition through constant practice. The experience of kicking and punching in a certain way triggers a specific group of neurons to fire again and again into the brain, so that the body is able to make connections with the experience and required movement. Later, once the body has successfully learned or acquired the needed skills for martial arts, it depends on memory to be able to execute the movements once more. Therefore, it can be said that memory is dependent on learning, and that learning is the trigger that activates memory. In turn, memory helps our species learn by providing us with a basis of the past on which we can predict the outcome or future path. How does memory work? The memory process begins with the encoding phase. This phase relies on all of your five senses to help the brain gather information about a certain object, place, person, or experience. For example, can you still remember what you had for breakfast this morning? Chances are, the first thing that came to your mind when you read the question was the smell or taste of whatever it was that you ate for your first meal today. The smell and taste

would have been accompanied by a vivid image of let us say, a plate of bacon and eggs. How does memory loss occur? Two parts of your brain called the hippocampus and the frontal cortex are responsible for bringing the sensations filtered by your senses to the brain for deciphering and encoding. Neurons fire constantly in your brain, and activate the gaps between your nerve cells, called synapses. The repeated activation and electrical impulse activity that occurs in between the synapses are critical to memory making. The more the synapses and other parts of your brain are used constantly, the easier it is for you to remember. This is why repetition often leads to rote memorization of facts. People with intellectual and memory disabilities often have slower synapse responses, or no synapse response at all. This means that the information your body is passing along to the brain is hampered, or completely stopped- thus memories fail to form, and memory loss occurs. What are some of the factors that affect or cause memory loss? While there are a number of factors that can cause early or rapid development of memory loss in certain individuals, scientists and doctors agree that negative stress plays a major role in the destruction or deterioration of neural paths. Other things that affect the creation and the accessing of memories are: depression, several medications, a malfunctioning thyroid, menopause or pregnancy, aging, excessive drinking, and mild to severe head traumas.

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