into a moment inside not only a moment outside. That brings us to the end of this section. In the next section are some basic breathing exercises. Of the many breathing exercises, four breathing techniques that I use are effective for certain situations. We’re progressing well, follow with me into the next lecture.

3: Meditation - The Importance of Breathing 12. Meditation - Breathing Introduction

Welcome into this next section lecture of the course. This section is shorter regarding previous sections terms, and It is completely critical. Meditation breathing is the most important as it takes us through the relaxation phase. This helps the body to oxygenate through deep breathing while relaxing. For a healthy mind, body and brain we need oxygen throughout, to make functioning electrical connections. Flowing oxygen enables us to relax enough to enter the meditative state. This section is very important because we need to breath properly. A good practitioner will know what their clients are experiencing. I encourage you to follow through each breathing technique to know what each feels like. This gives you understanding of the process to talk someone through the process as well. First, we will go through the deep abdominal breathing, and you will know how powerful deep abdominal breathing is. lying down comfortably concentrate on deep breathing. When you take a slightly deeper breath than normal, your stomach expands as your diaphragm expands downward allowing air in, then out pushing your stomach outwards. And that's what should happen when we're doing deep breathing. Holding your hands just below your navel feel the air coming in and down, hold two seconds to concentrate breathing into that area. Take three deep breaths holding two seconds each with concentration, feeling each of the three breaths. This is slightly deeper than normal breath. A good deep breath in, then exhale properly and then a good deep breath in exhale properly and one more deep breath in, breathing into the abdomen and exhale it all the way. Properly exhaling relaxes as it rids some carbon dioxide from your body. Now you have the idea of what it feels like to breathe in just below your navel. Now do three more which is one set. If you need to stop then stop. Do ten more then go back to your normal breathing pattern. Notice how your body is now oxygenated. Your body should feel relaxed and calm, take a couple of minutes to notice. You can do that during the meditation. In the next section we will do the alternate nostril breathing exercise for concentration. My favorite is the KGB or heart activation breathing. Let’s move into the next section.

3: Meditation - The Importance of Breathing 13. Meditation - Alternate Nostril Breathing

How did you feel after the first breathing exercise? Were there felt sensations in your body? What did your mind feel? Then we are composed again when done, with a couple of minutes of normal or slightly deeper breathing to feel relaxed. One may feel tingling through that oxygenating process. Notice your feelings as your clients may feel that as well. As a practitioner and teacher, if they start to panic because they're getting somewhat lightheaded or if they don't care for the sensation, you'll know what it feels like. Then talk them through it, going through these exercises is advance notice before the meditation process. Next is the alternate nostril breathing discussion. If a client has an allergy or sinus congestion, then it’s their time to just relax through instruction as this is good for concentration. Although air is passing through both nostrils the concentration point is to focus on left or right sides which is the concentration benefit. With practice you can do it. Breath through the left nostril then out through the right. Then reverse air in the left and out through the right nostril, breathing slightly deeper. You need to know how it feels to do that over two minutes because it brings a greater sense of focus to the mind, rather than a cloud of thoughts. Were focused on body function a physiological aspect to provide the greater focus. Now we move forward to the next section.

3: Meditation - The Importance of Breathing 14. Meditation - Breath Retention

How did you feel after that section of transcript? Maybe you may have done it before and knew what you were doing. Some people can't do it and it's not a problem, it's just a breathing exercise. We move forward now to breath retention. Breath retention gives oxygen to your body while allowing your body to relax, giving your body the command that you want to relax. What we're going to do this time is we're going to Now take a slight deep breath into the abdomen area. At the end of that breath hold it for a count of seven, then study again, then exhale air out. Then repeat that five times as this oxygenates the body and brain, rather than just regular daily breaths. Settle into a slight deep breathing pattern into the abdomen, stop just for a count of three at the end of each and breath, just allowing yourself that time to pause as oxygen is converted circulating throughout the body. To start with something to focus on can assist the focus point and keep them in that moment. Again, through a two breath, holding for a count of seven. Breathe in hold, count to seven fully study. Then settle into breathing rhythm, not forced, understand how this feels. Now onto the next section lecture of this transcript.

3: Meditation - The Importance of Breathing 15. Meditation - High Activation Breathing

Know those sensations know how it feels. It’s useful to know what clients are experiencing to share by expressing and instructing with your therapy expertise. Finally, onto a favorite of mine. The height of High breathing. I use this in every. I always use high breathing. We're going to breathe slightly deeper than we would normally breathe with concentration of breath in then breath out. Then after 30 seconds switch to focus to through our hearts. A body function a physiological aspect, when you concentrate on it you can feel it. Almost like you're breathing in through your heart as that breath out is passing through your heart. This point helps our mind and our body to know where we want to focus like the abdomen. If it assists, take your right hand and place it at the left side of your chest, for a point of focus. Feel yourself breathing in and out through your heart. Start a breath rhythm that's slightly deeper than you would normally breathe, continue for two or three minutes. It's called High activation breathing and we're connecting it to our brain so that they are both thinking in synchronicity. Be calm and peaceful as everything's connected and we're in balance, that is what the high activation breathing does. After two or three minutes your heart and mind connect into the same rhythm and balanced for a relaxed day. Notice how your body feels and your mind becomes clearer. Now we advance to the next lecture of this course.

3: Meditation - The Importance of Breathing 16. Meditation - Section Conclusion

We have discussed the first four breathing exercises. There are different breathing regimes you can use if you want to, you may find more. As a meditation practitioner and teacher there are different breathing exercises for focus and relaxing, too many in your tool case for repour may not be needed. Before meditation we start with breathing exercise therapy, as your clients may need practice. Also, for individuals who struggle to relax, this gives them a different to focus point. However, manage the expectations of people so that they know this is going to happen. This also opens our minds to a whole new array of things that we possibly haven't thought of before. We are at the end of this section lecture. Included are different types of meditation, and enjoyable for me to instruct, they are beneficial to people depending on what they need. You have something for many people contained within this course. Thank you for following through.

Section 4: Meditation - The Meditation Experience 17. Meditation – Meditation styles Preparation

Welcome to the next section lecture of this course. I'm grateful you've advanced this far into the course and you're ready to move on. Start really building into meditation. You may already be a meditator as part of your practice. Here is expands into helping other people it. I have some experiences that you may not have had before. you may have used some of these before. The more tools and experiences I can give you the more you're going to have to go on and work with your clients. We're going to look at different types of meditation within each style. It's not a start now, you will need to adjust it for those who can move ahead. As we talked about earlier on in the course you may be one of for people who started and just experience four or five minutes getting used to the process. I give meditation for each one so when you are started, and people are working through, you know how to build it up. so let's have a quick run through are the ones we'll look at. We're going to start with managing expectations of meditation. Before you go into meditation with someone or with a group, but also managing it during the process of meditation. First, we'll look at breath awareness. This is very basic a very easy one to get started with into a process flow, for starters, for people who haven't meditated before or maybe they've meditated but haven't really proceeded. Somehow the person who is teacher didn't really connect with them, but they want to achieve it. This is a great starting point to just breath awareness and relaxation and getting into the process. Then we'll look at a matter meditation or loving and kindness for loving and kind as of ourselves, of others, the world, that connects with the source of who we are. Then going through one of the most popular you've probably heard of before. It is a body scan to scan our bodies bottom to top concentrating on areas at a time. Helping concentration throughout meditation. Then do a progressive relaxation meditation, very similar to the body scan. Salt experiences to help the entire body relax and mind. Then a Zen meditation about thought observation, picking a specific thought and observing as it goes through our minds and where it goes. Then a mantra or incantation meditation. Where we want to instill into ourselves to move forwards where we are or where we want to be. We're using a mantra repeated center, phrase repeatedly or incantation if you want to call it that to instill that in ourselves within to look at truth seeking. We did some of that with higher activation breathing we can seek the truth. Asking questions, we normally wouldn't have answers to. We’ll go deep into a meditation with the high intonation breathing to open your eyes and mind to anything that’s struggled with. Finally, the transformational meditation. About key things in our lives affect our lives, our choices in our lives daily what we do, to improve how we choose new varieties there. To live our lives better, this can be meditations around the cause on beliefs, values, emotions and behaviors. About changing inside of us, moving forward and transforming our lives through meditation. There are many aware meditations to use and get involved with. Do one or two a day, if time allows or one a day for 11 days as there's eleven of them. I don't expect you to copy what I'm doing meditation is very personal. Meditation practitioner and teaching is also a personal as it comes from deep within you. From your core, soul, spirit then presented to others, importantly your interactive words for their comprehension. That is a guided meditation with you, what people should expect especially for those who are just beginning with meditation. We’re doing progressively well directly through this course. Thank you let’s advance to the next lecture section.

Section 4: Meditation - The Meditation Experience 18. Meditation - Managing Expectations

I always do when working with someone who hasn't meditated or with me before. I manage their expectations as individuals may not be aware of what meditation is about. Some think it’s about closing your eyes breathing then going into nothingness. I clarify for my clients, and some of things you may want to clarify for your clients when you're working with them. It's not a simple process, it takes work, and it is about practice, practice and practice again. I recommend at least five days out of seven to get started. People who have meditated for 20 years do practice, practice and practice again. We must try to get better daily. The only person we can ever compare ourselves to is the person of yesterday being better today and then better tomorrow that's how it works with practice. Thoughts do wander that's okay, just come back to initial thoughts and give a congratulations. Importunately as people may realize thought recall might occur, they don’t have engage with that. So that's managing expectations we talk to people in advance, so they know what to expect with meditation. In a relaxed meditative state let clients know of managed expectations through the process as well as before the process. I hope to share the next lecture with you, let’s move forward to it.

Section 4: Meditation - The Meditation Experience 18. Meditation - Breath Awareness Meditation Preparation

We're going through is a breath awareness meditation first. And this is where all meditation should start in my respectful view. Meditation the core part is always having a breath awareness, the start is perfect. We focus on breathing in and out with different types of breathing techniques through the meditation. We have different things to focus on. Each meditation is 18 or 20 minutes long, a proper full meditation you really should get involved, be comfortable. Remember we're following a simple three phase process, the relaxation phase the intention phase and the return phase. Enjoy the meditation, then we move forward to the next section.

Section 4: Meditation - The Meditation 19. Meditation - Breath Awareness Meditation Practice

Welcome to this meditation practice of breath awareness to start with. As previously discussed, be comfortable, in a position for 18 to 20 minutes. Notice your normal breathing a few seconds, then settle into the slightly deeper breathing pattern rhythm. If your thoughts wander bring yourself back to the present moment congratulating yourself. Experience the flow of air and movement sensation process in a relaxed focused meditative state. At the end of the instrumental video, bring yourself fully back to the room. You can continue the rest of your day relaxed.

 

 

 

 

 

Section 4: Meditation - The Meditation 20. Meditation - Metta Meditation Preparation

I hope you enjoyed the breath awareness meditation process.  Natural to you, translate this course into your own words. In the next meditation experience we’ll move into an all loving and kindness meditation. Going into the meditation is to receive love and kindness from all around. Them from the world, universe, friends and family. Feel love going into the heart and body moving around. Then move on sending love and kindness to family, friends, world, universe, even people in conflict to them as well. Promoting compassion and love firstly for those in meditation. This type of meditation assists with anger, frustration, resentment, anxiety, and conflicts both internal and interpersonal conflict. A powerful meditation that assists in your daily life possibly helping others in their lives as well. Enjoy the meditation then forward to the next section.

Section 4: Meditation - The Meditation 21. Meditation - Metta Meditation Practice

Hi welcome to Metta meditation practice. Metta meditation is about love kindness and compassion. In a comfortable sit with your back supported where you would normally meditate, start as always with focusing on your breathing. Settle into a deep breathing pattern slightly deeper than you'd normally breathe. That is forced slightly deeper than normal. Feel the inhale, sensations that come with breathing in, then focus the out breath. Feel all sensations that come with the out breath, and from that moment focus on your breathing. Take time to close your eyes if you haven't done so already and focus on breathing in and out. Think of someone you love. You have complete love, compassion, kindness for someone you can give your heart to in a moment's notice. The love you have for that person, how they make you feel, how your love for them makes you feel. Now to send love to them wherever they are straight from your heart sending out in each breath. Notice as you send love to them, the emotion of love fills your body, love overcomes you as you. Focus on that person and particularly your love kindness caring and compassion for them. Now send love from your heart into the world, the universe there's somebody that needs to feel loved you may not know them. With each breath. Now come back to the room or place you are in, open your eyes. Breathe normally knowing you're back, focused as this meditation practice section ends. Now we move on to the next meditation.

 

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Section 4: Meditation - The Meditation 22. Meditation - Body Scan Meditation Preparation

How do you feel to accept loving kindness, compassion? How did it feel to give it out? Often giving out love and kindness to others and the world may be much easier than for ourselves. it's great to practice giving love and compassion to ourselves, then understanding ourselves. This assists moving forward to understand others. Now on to the body scan meditation, for various conditions. First from head to toe we start with the breath. Then focusing on each part of the body, with the toes moving up the feet, ankles, legs, body, shoulders, hands, neck and to the head. Notice what's going on. We don't connect with sensations we notice sensations. If a tingling, itching, tickling or even a little bit of pain is noticed. We don't go and connect with them. If it's slight pain without focus it may seem to disappear and then you can move on to another part of the body. Importantly we don't connect to thoughts during meditation, we have the choice to let them go.

Section 4: Meditation - The Meditation 23. Meditation - Body Scan Meditation Practice

In today's meditation practice we follow through the body scan. Find somewhere comfortable ideally with your back supported. Where you're more comfortable. As always with meditation we breath focusing in on breathing in and breathing out, slightly deeper than you would normally, not so deep that is forced for a few moments. Now as you continue to breathe deeply, we move to focusing on the body scan. Start down at your feet just for a moment. Notice your toes, soles and up over the top of your feet and into your ankles placing your attention there for a short time. If you start to notice any sensation we don't want to engage just notice. There could be a tingle or a pulse. Scan up your legs both the front and the back. Scan around the posterior, groin and pelvis up this time into the lower back. Purely focusing on the lower back and up to the shoulder blades. Just scan the area just for a few moments noticing any sensations, but don't engage with them. Then moving around the front, the scan comes under your arms around the sides, the front, your chest moving from the middle of your stomach over your chest and up into your shoulders. Noticing how you breathe in and breathe deeply and with each breath your chest expands then contracts. Notice how the skin stretches slightly, muscles expand then how it all loosens and contracts again. For a few moments skin all the way around your back upper back and into your shoulders around your sides, your chest and into your shoulders. Take the time to notice any sensations or vibrations now, always just noticing not engaging. Now from the shoulders into the arms starting at the upper arms and moving down and into your elbows. Down the lower two for arms both on top and underneath into your wrists. Then your hands, thumbs, each finger individually to the tips of your fingers. Notice any sensations for a few moments. Now up to the head starting in the back of the neck slowly moving up. Notice if any tension at least relax, keep moving. As you scan up over the back of your head, moving up towards the top of your head, then we move to the face. Starting at the lower jaw allow the lower jaw to relax. Notice any tightness there, scanning lips, your cheek, your nose across your eyes noticing how relaxed. How relaxed your eyebrows are, your forehand is as you scan up across the top of your head. Now as we bring this body scan meditation to a close, start to open your eyes and come back to the place you're in. The first thing you notice as you look around maybe its color. What color is it? Take time to notice two of the things that are the same color, taking just a few seconds so focus on each. It could be a different shade of the color. Whatever color you noticed first as you bring yourself back and orient yourself to the room or the place, you're in, or close this body scan meditation outdoors. From here we move to the next meditation.

 

 

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Section 4: Meditation - The Meditation 24. Meditation - Progressive Relaxation Meditation Preparation

Welcome back again. So how was that body scan meditation. Now if you've been meditating for a while there's a good chance you've been through that before because it is a very popular one. Hope you still went through it and understood how I do it. So if you had maybe a different perspective on it so that you can develop your own way of going through it. Personally I love the body scan as I say quite often may use it on myself as well because it's great for relaxation is great to just let go of everything. Next up we're going to take that body scan and we're going to progress a little bit further. And this is called the progressive relaxation of meditation. We're still going to go from our toes move up towards a head. But this time what we're going to do is we are going to tent up a muscle group at a time so we might tense the feet or the feet the muscles in the feet curl the toes of tent all the muscles in the feet and we'll get to hold it for a few seconds and then release them and then we might move up to the ankles and up into the calves and tense all of those and release them. What this does is it gives the body the message that we want to relax our muscles and our tendons and our sinews and just let go. But I should give you a warning this. You shouldn't really use with people who have got a lot of pain particularly if their pain is prone to making muscle groups spasm and once they've spasm they're like that for hours and in pain. So you have to be careful who use this with you talking to people and they say that they get some muscle spasms or anything like that. Maybe it's not the best one. Now if we suffer some minor muscle spasms which is just like all we ever heard of it this might actually tense it up and release it might help. However if people get the pain where it's spasms really time and doesn't release then you don't want to be using this sort of technique with them. So what we do is we work all the way from the bottom up to the top and tense each muscle group in turn. What does this promote while it promotes relaxation of the muscles in the body but also of the mind because your mind focus on tensing and then your mind relaxes as each muscle relax. And again it promotes focus and attention as well because we focus and pay attention to that particular what it feels like when it tends even though there are only tense for a couple of seconds. We want to focus on the sensations of when is tense and then focus on the sensations when it releases. What does this help with. Well as always stress depression anxiety overwhelm all of those conditions are all held by all sorts of meditation. But this can also help with tightness particularly tightness of the muscles. If you've got somebody who works all day standing up walking around running around lifting stuff and their muscles are tight at the end of the day to allow it to tense up and then release those muscles just helps with the tiredness helps them to relax down helps them to get a good night's sleep but also helps so that their muscles on course at a high. The next day it's a really useful process. Just before you go to bed because it allows all of your body and your mind to relax before then falling into a nice deep sleep. So let's crack on and do that. Now I did give you the warning right in the middle there. So if you are that that person that sole person who gets muscle spasms that chest grip hold and don't let go please don't try this one. I don't want you to get her. I do want you to hurt yourself and only you'd be in pain for the rest of the day. Please don't try if you're worried about this in any way what you can do is listen without going through it. So you against you hear what I'm saying and how I'm saying so that you can in turn into your version of it. But if you if you are that person who gets those muscle spasms please do not try this if you're not that sore person then please do again. Probably best if you do this laying down because then you can tense all the muscles. I prefer to do this now with if we do this with my wife and we do it very carefully we tend not to do her lower back or neck and shoulders. But if I do this for myself I tend to do it down because it's easier to tension muscles and release when you lay down you can do it sitting down if you choose to whichever you want to do. Let's go for it now. I'm going to take you across to the meditation experience video and then I'll see you on the flip side to talk you through another one. OK. Enjoy the process enjoy the meditation, then we move to the next lecture.

Section 4: Meditation - The Meditation 25. Meditation - Progressive Relaxation Meditation Practice

If you struggle with muscle spasms or muscle issues, please be careful through this exercise. These flexes are to feel slightly tighten, however, not to fully tighten into area muscle cramps. For this meditation is we work on muscle groups of the body. We’ll tighten all muscles in it and then let them release for three times in a row. This allows muscles, tendons, sinews in the area to completely relax, while you're focusing on that area, you're letting your mind relax. So please be careful find somewhere comfortable to sit. We can even lay flat on the back in a relaxed posture comfortable. We start with the breath. We start with breathing in and breathing deeply and breathing out. This meditation is based on focus to each area as we tension it and release. Concentrate on breathing in one nostril at a time with focus and attention. And breathe out through your mouth, the next breath in through the left nostril then out the mouth breathing in one nostril. It's on an alternating them as you go. Out of the mouth just for a few moments focus just on that breathing pattern. Return to a slightly deep breathing pattern but not forced, allowing yourself to relax with every breath in, and relax a little more with breath out focusing on the breath. Now combine with breathing, tense the muscles in your feet and your ankles curling your toes inwards to make a fist with your toes tensing all the muscles. Or in your shins, chest toward the feet. Try to do those three times. Tense everything hold for a count of four then relax. We're going to do those three times. On my count three two one and tense one two three four and relax. Excellent well done. Ready. Here we go again. Same tense in those feet again. Three two one tense. One two three four and relax. And then one more time. Here we go. Three two one tense. One two three four. And relax allowing your feet to completely go let everything go. Allow all muscles and the tendons to completely relax. Now up into your calf area and your shins focusing on tensing muscles in those areas, leaving the feet relaxed, not tensing the upper legs just tensing the calves. My count again we'll do it three times tensing and holding to the count of four release. On my count three to one tense, one two three four relax, again three two one tense, one two three four relax. One final time three two one tense, one two three four relax. We move past the knees into the thigh muscles at the top of the thigh, hamstrings at the back of legs not moving maintain position. Try to tense the muscles at the top of your legs as you concentrate the easier it will become. On my count, three times holding for count of four then relax. Now three two one tense hold for one two three four now relax. Again, we move up to the posterior and whole of the pelvic area. This requires focus as you can tense you also need to tense all muscles around the hips and into the pelvis, not the stomach. that comes next. On my count three two one tense one two three four and relax. Now the second time on my count three two one tense one two three four relax. One final time on my count three two one tense, one two three four relax. Next move to the stomach just the stomach and tense all muscles in your stomach pulling your navel. Towards your spine allowing all the muscles right into your solar plexus tense up. We're going to do three times hold for a count each time, relaxing on my count three to one. Tense one two three four and relax and then the second time on my count again three two one tense, one two three four relax. One final time on my count three two one tense, one two three four relax. We move around the lower back with caution in this area. Tense all the muscles in the lower back down to our coccyx the middle of the back. Focus on those muscles. we're going to repeat three times and hold for a count of four. Again, three two one tense, one two three four relax. Second time three two one tense one two three four relax. For the final time three two one tense, one two three four relax. Move to the upper part of your body. We're going to tense everything around your shoulder blades, with your shoulders down, your arms across your chest. Focus that you're tensing curling your hands to a fist. Your lower arms to tighten, your upper arms and your shoulders to your chest and at the same time your upper back. We're going to do this three times. Hold for a count of four and they're relax. The whole upper part of your body from chest, upper back shoulders and arms down into your hands. Again, three two one tense, one two three four relax. For the second time three two one tense, one two three four relax. For the final time three two one tense, one two three four relax. Evenly shake your arms getting the tension out of shoulders then arms and then arms to your sides and relax. Next the shoulders, including the neck tensing everything. Bring in your shoulders to your neck, tense your neck careful again not to tense into pain. Careful bringing the shoulders up to the neck, tense in the neck at the same time then relax after the count. We repeat it three times, now three two one tense, one two three four relax. For the second time three two one tense, one two three four relax. For the third and final time, three two one tense, one two three four relax. Shake your shoulders out to completely relax. Next, we move on to the face, tense the muscles in your face. tensing your jaw in place, your cheeks, up your four head then relax. Always we do this three times then hold for a count of four. Now three two one tense, one two three four, relax. The second time, three two one tense one two three four relax. The third and final time three two one tense, one two three four relax. Finally, we tense the entire body from the toes to the top of your head. All your muscle groups all together. This we’ll do only once, hold it for the count of four as always. When we hit the count of four, let all the muscles just relax. Ready, three two one tense, one two three four relax. As we come to the end of this meditation you may want to sit or lie down for a short time. Just to let everything relax. Now bring yourself back to the room by opening your eyes. Look around where you are. Pick two or three things or colors bringing yourself back to the room. Then just allow yourself to relax for a few minutes longer. Be careful of your balance when standing up. Breath a slight deep breath into the relaxation. We’ll move forward into the next section.

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Section 4: Meditation - The Meditation 26. Meditation - Thought Observation (Zen) Meditation Preparation

I hope you did enjoy that progressive relaxation meditation in many ways. The more you practice that the more value you will get out of it. Relaxed can help with sleep or let you enjoy your day in a relaxed way. We're moving to the Zen meditation for thought process. About observing thoughts from a distance. This requires practice as do they all and requires discipline as well, not to get involved with all thought that comes. In meditation we use differences in focus, breathing focus, body scanners or muscle tension focus. This ensures we are just going to focus on our thoughts. Some thoughts are recalled in a passing heard distant conversation. Negative or positive not to engage with it just to practice Zen meditation. When thoughts come see them from a mindful point of view without judgment, connection to that thought whatever. And just observing the process is observing without getting involved or emotionally involved as one was not included. As if we're there may become fully associated, we disassociate ourselves, as the thought remains in the distance. We're just observing where it could have taken us. Promoting relaxation, importantly this promotes a spirituality, a spiritual journey of taking us away from thoughts and just be who we are, to only connect with the thoughts we want. We will discuss spirituality in the next section as it's an important part of meditation, if that's where you want to go on this journey. Facts, skills, tools and strategies of meditation when practiced Can give an incredible spiritual journey. Growth and knowledge may contribute to the daily world also. A wonderful journey to go on if there is time given to do it. When you're starting out just bring yourself back and try and disassociate yourself from the judgment and the emotion of that thought and just observe it from a distance. The more you practice the this the better you'll become. More importantly when you're able to communicate this through your own view as a practitioner and teacher you can take your client or clients. Or a wonderful group journey of awakening, spirituality, growth, learning a contribution also. It's a wonderful place to be. Let's proceed with the meditation practice.

Section 4: Meditation - The Meditation 27. Meditation - Thought Observation (Zen) Meditation Practice

Always, we start with focusing on the breath. First of course get into a comfortable position. Focusing on your breathing in and breathing out, the sensations that come within. Get into the deep breathing rhythm slightly deeper than you normally breathe, not forced. Take time, breathe in and breathe out settle into the deep breathing rhythm.  Aware now you're in meditation. If thoughts wonder that's what meditation is about not engaging fully in your thoughts and taken away. Step back seeing, hearing and feeling distant thoughts. Observe where they could take you, note what you feel, think, see and hear as each thought occurs. In this meditation your thoughts can drift, and if you are getting involved then distance yourself. Again, notice a difference in distance allowing thoughts to wander, to observe with a reserved viewpoint, just watching your thoughts just be. Continue the deep breathing pattern for a moment to focus on breathing in and breathing out through the heart. The physical movement, as if we are breathing in and breathing out through our hearts. Focus feeling every breath through your arms then out through your arms with complete attention to breathing in and breathing out through your arms. For a few moments focus on breathing out and breathing in through your heart. Now to consider something that you are grateful for, in this world. Something small or large, nothing is too small or large. Possibly one thing you’d be most grateful for in the world, with attention to it. Remember do not engage just consider whatever it is you most grateful for in the world. Then observe where your thoughts take you, just to observe. Don't engage if engaging bring yourself back to an observer's point of view without truly engaging. Continue this journey, notice if thoughts are far away from where you started or near. Notice for a few moments the distance you've traveled possibly far, observing all the time, continue to observe your feelings. Have they taken you on a voyage sailing seas to lands, people you know or maybe people you've not met yet? Have they taken you onto an adventure or to the future, the past? Or grounded here and now. We approach the end of this meditation practice for now. Notice where your thoughts now, consider where your thoughts were at the start of this practice. What did you consider, or want you to continue? Take time to open your eyes now return to the place you're in. Look around, notice two things two things not noticed before or recently, allowing focus for each of those things a few seconds, bringing yourself back to the place you're in. Now we close out this meditation, be mindful of the journey you've just been on, observing your thoughts and why they were directed. Now we move forward.

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Section 4: Meditation - The Meditation 28. Meditation - Mantra Meditation Preparation

With that type of meditation were you in connection with a thought? Practice daily to just be able to observe thoughts from a non-judgmental non emotional place. That could be the start of a spiritual journey for you. Or a different direction to the spiritual journey to grow, develop, learn possibly contributing more into the world. Now we'll look up mantra an incantation meditation. This a start into transcendental meditation, going deep is often used with a specific master of that topic. We will start on that without going deeply into transcendental meditation. As that would need an entire development course of its own separate from this course. To get started using mantras, repetitions, invocations, intentions whatever your definition or need, can be a powerful way to change someone’s living style. A part of meditation at times. Incantations and mantras the phrases and sentences that we say create beliefs to how we view the world, feel, hear then talk about the world. This restructuring could be used all the time, in two different ways. At times used as the things we tell ourselves that we can't or couldn't possibly do. That the individual isn’t good enough, worthy, or having as a human being. However, incantations are the things that we tell ourselves it is possible to choose to do. With a lifetime of experience, I can help others who may be on a similar journey. Obviously, we're looking the things that we can do, want to do in our lives, can become, are good enough, are worthy.  This takes dedication with our clients, first to know what they want out of meditation, who they want to become, where they want to direct in life. Then we can construct an incantation which can be a sentence or a couple of sentences long. It needs to be repeated, to create certainty. That’s how changes make the incantation work, as it is client motivated always.  In transcendental meditation often it's the master who creates the mantra that the student, client whoever repeats for needs. You can help the client, ask them questions, make suggestions but it needs to be from them. To look right, feel right with what they want and where they want to go, deep into their core, within. The working example:  Consider an area of your life you would like to improve, that you would like to move forward. Possibly becoming a better practitioner, starting as a practitioner in meditation practice, life coach or a multidisciplinary helping practitioner. Or some other area of your life. Consider that, then write out two sentences three at the most assisting your move forward. And remember they need to be in fluidity. Three things you can do or need to start believing you can do, assisting this process. A main incantation is that I am positive, energetic, healthy, knowledgeable, empathetic, a loving individual of appreciation within my heart. Sending, feeling that immediately, continually always expanding throughout the universe then, thank you. I repeat that as I think it’s needed. As that sharing is realized through my individuality, I feel gratitude and offer gratitude throughout the universe. Then I say thank you to my Source in the universe. That's an idea for me. Your presentation may be however you choose to compose it. To start believing to be effective, a helping practitioner for multiple people, decide on your composition, as it applies to you, from you. Before the next meditation practice decide on a sentence maybe two, something of yourself as it applies to you. This can help to structure your positive forward mobility. This is a forward meditation, of the best constructed processes to achieve the positive expected result, in place to become available. Enjoy your choices repeating them throughout the meditation. Now we advance to the next course practice.

Section 4: Meditation - The Meditation 29. Meditation - Mantra Meditation Practice

Suggested was that you find a mantra one or two sentences long. Now focusing on the breath then into a slight deep breathing pattern for concentration, that you've settled into. Start repeating your phrase sentence or two sentences to yourself taking a couple of deep breaths in between making sure you're staying in the breathing pattern. Continue repeating your mantra phrase. Not engage, just notice emotions as you repeat this mantra time and time again. Observe thoughts, feelings and emotions. Keep the repeating your phrase in your head, as possible while you go through your daily routines knowing the effect it has on you, emotions and feelings that it blends within. Close this meditation opening your eyes to return to your normal breathing. Allow yourself to notice everything around focusing on two objects so your attention is back in the here and now. Notice the sensations your hands being placed together and feeling.  We end this practice to move forward.

 

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Section 4: Meditation - The Meditation 30. Meditation - Truth & Answers Meditation Preparation

To practice repeatedly assists to retain the presented course. Repeating the phrases in addition to a morning routine or getting ready for your day gives memorization time. For something needed to achieve, the practice repeat technique as a memorization tool, facilitates your process moving forward. Memorization is a powerful tool to realize, as it constructs your avenue for you to bring into place the real factors completed to be a teacher, practitioner or individual holding a position. Next, we continue to the powerful truth-seeking question in answered meditation. This is powerfully effective. If someone is near a decision, but due to conflict or possible beliefs in their life, they may need to find truth and the answer. Positive options can facilitate a best choice. We're going to use heart activation breathing, the high information breathing to connect our mind and our heart. To start, decide on a question that needs answering even one on a questionnaire. Ask, what is the real question you want answered? Here we're going to focus on that question in the meditation, the real conflict from a non-judgmental non emotional place. The client’s higher self provides the answers. Then after the meditation, we can talk to the client about where and what they need for a best solution, to move forward. This facilitates the way to give the client clarity of processes they need to direct, that area of their life. When we connect the heart to it then we can get to the truth in this meditation and get you the answers needed and wanting for maybe quite some time. This education lecture opens the meditation process as we now we proceed to our next meditation.

Section 4: Meditation - The Meditation 31. Meditation - Truth & Answers Meditation Practice

Welcome to today's meditation practice. This meditation is seeking truth and answers truth and answers in your life. Find your perfect seated or laying down place. We start with focusing on the breath to settle into a slightly deep breathing pattern of rhythm not forced. At the end of the out breath for a count of two breath in and breath out for a few moments. Feel every breath sound passing through your heart, we able to do just that. Open our hearts up to connect with our mind as the two to become one, allow that process to happen. Focusing on breathing in and breathing out through your heart as you continue to breathe through your heart. Now consider an area of your life you would like more clarity, a question that needs answering or situation that needs resolving. Don't engage in the situation if so, remind yourself to come back to the observer's perspective and those of others. Ask yourself the question of a situation what's the truth for me, then listen to your thoughts. Pay attention to thoughts without engaging. Give time to your thoughts as they have the answers bringing clarity. As we close to the end of this meditation, your heart and your mind can continue the questions to the available answers. Now open your eyes, come back to the place you're in. Look around and notice sounds a couple of sounds maybe not noticed before or noticed in a while. Come back to the here and now realize the truth is available. Now we advance into the next course section.

 

 

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Section 4: Meditation - The Meditation 32. Meditation - Transformational Meditation Preparation

We’re at the final set of meditation experience practices. First In the last meditation did you find answers to questions you needed answers for? A hidden truth or a different perspective to answer the question of how to proceed with a particular situation. Time in connecting the heart and mind is truly powerful with many different safety options rather than just the basic ones. Truth is always there but it comes from the heart the best delivery system. We're going through a four-step meditation process to perceive a higher level of consciousness. Transformation meditation is a process of working through and getting through a situation in someone’s life. To go to the place where you will see an indication or experience the synchronicity. That is coordinated with your higher self because your higher selves ultimately know what is best, and what you will best respond to when you see it. If there's a situation, this assists the move on past that. With the tools of meditation, we can do that. This is a great coaching tool for various modalities, the helping industry. It can be advantageous for the client to have their meditations recorded. Then email the recording to them for their continued use (or whatever form), to be voice guided after the initial meditation. This extended self-help meditation review homework, is listened to until their next session. In their next session discuss their thoughts, feelings and how their beliefs are improving or changing. Email them a recording including their next meditation on values. Values includes how they affect the given situation and importance of values. In a week or a two depends on their session scheduling. In their next session discuss the two emails together. About how beliefs, emotions and values are still being worked out for the situation. Understand how they’re naturally used so you can help with them. In their next session a meditation shift area, to where they want to be, what's important to them, and that's their choice, to look forward to. Email them their recorded session. it's their responsibility to work between session meditations on themselves every day to finding the time, making time to do their meditations daily. You can't take responsibility and do that for them, if they follow through, they may start to shift their life and move toward where they want to 

go. My instruction course work is done generally as I am not working with an individual. In the next section are values, emotions and behaviors. Emotions are what we call the behaviors.

 

 

 

 

 

Section 4: Meditation - The Meditation 33. Meditation - Values Meditation Practice

First find somewhere comfortable to sit or lay down, be at peace and relax. Always start with focusing on the breath just focusing in on you breathing, closing your eyes notice your regular breathing pattern. Settle into a slightly deeper breathing rhythm not to be forced. A rhythm breath becoming slightly more natural, allow yourself to relax, your mind to clear as you focus on breathing. Allowing any thoughts that come to go on their own, listen without engaging. If needed, catch yourself to come back focusing on the breath. Now consider a question, what is most important, feeling or emotion in your in life. Without getting involved in thoughts, notice what comes up, you may get two, three or four answers. Consider all of them without getting involved. What is at the top of the list in all areas of your life?  Maybe you knew the answer. This following first sentence is an example. How often do you give love and receive love, send out feelings of love to family, friends, those you don't know and how often do you allow love? Consider whatever the top value was, how often you send that value out to the world. How often do you allow that value to come within? To live our values, we give them outwards and give them within. We feel them daily, to live away from our values not accepting them creates imbalance within us. Has there been a move away from values, not accepting them within and giving them out to the world? Momentarily consider how fully you live to those values, then how you could start. What needs to happen to accept within, feel, accepting the value to heart, your being? Then what needs to happen to accept value to be part of you, not just part of the world you send out, then to correctly experience?  Open your eyes, return to the place you're in. Look around adjust yourself to the where you are. Pick an object notice its location, its function and lighting around its form. Focus and bring yourself back to the here and now. Discoveries to coordinate within yourself can be found. Now this meditation closes and goes forward to the next section.

 

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Section 4: Meditation - The Meditation 34. Meditation - Transforming Emotions Meditation Practice

As we begin this emotional check meditation practice find your normal comfortable position. Start focusing on breath focusing on its foundation of life. Settle into your slight deep breathing pattern rhythm not so deep or forced. Continue that rhythm a few moments allowing yourself to relax. If thoughts intrude, bring yourself back to breath focusing. Feel your breath moving as it passes through your heart assisting concentration. Within the last few days what positive emotion did you feel the most? Was it possibly love or joy for happiness, a fulfillment or enthusiasm? Bring the emotion forward to be aware, not to engage with it, realize it’s there. Seeing hearing, feeling its surround from an observer's view an onlooker viewpoint. Study that emotion for a few minutes, then on to the last few days was there a negative or not completely positive emotion? Which emotion was the most noticeable? Without engaging in the emotion just realize it was there, from the observer’s viewpoint see it, hear it. During the observers’ moments of noticing those emotions it wasn’t as empowering and positive. Now if you could step back step back choosing a different more empowering emotional moment what would be the effective emotion of your choice? Now with a few moments to consider change, which emotion would have helped as a best response then? Without engaging and from the observers’ viewpoint see and hear it again. Realize that more positive empowering emotion can give inspiration for a best result. What are the connecting thoughts to be restructured, to replace for a more positive emotion result? Be in that new positive empowering emotion that you've chosen to replace the negative with. Allow it to become part of you, engage with that emotion now not as an observer. Feel, see and hearing everything involved with positive emotion, realizing yourself as completely engulfed by it, so you know what it feels like as you may need to use it again. For a few moments a few moments now experience that emotion allowing it to fortify throughout your person through your core through your soul through your spirit and through your consciousness granting you that emotion in this moment. That emotion can be referred to and is available to you when you need it. It is time to open your eyes look around the place you're in. Choose an object there, focus on it a few seconds note its color, size, form does it look rough, smooth, cold or warm to touch? Bring yourself back knowing that emotion is with you. Now we advance to the next course section.

 

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Section 4: Meditation - The Meditation 35. Meditation - Transforming Behaviors Meditation Practice

Welcome to this behavioral assessment meditation. We'll check some of your behaviors, where you'd want to improve them. Find ourselves a comfortable place to sit or lay down, then settle into a slightly deep breathing pattern focusing on the breath rhythm. Not so deep to be forced, pausing at the end of the breath then breath out and pausing at the end of the outbreath. If there are intruding thoughts catch yourself bringing yourself back to focusing on breath. Next time let intrusive thoughts pass by without invitation into your space. Within the next moments focus on breath, feel every breath travel through your heart then out through your heart. Physically feeling movement of every breath, breathing in through your heart then out through your heart, if it helps with concentration. Now consider a behavior that you would prefer not to have or prefer less and less of. A behavior that shows up in your life often you'd like to change or lessen to start with, to reduce its recurrence. Note how improved it would be, replaced with a best more effective behavior. Realize in a few moments what that behavior is. See it, hear it, a concern that is revealed to you, do not engage with it. It’s distant, aware of it you're not engaging with it. Possibly you can see yourself undertaking distantly, maybe hear what's occurring in the distance. If there's a feeling, emotion attached to the behavior realize it's there but you’re not engaging with it. As complete bystander see it, hear and feel it through an observer's viewpoint. Knowing it's not you but know it is your behavior. For a few moments to consider that behavior for this time. Reflect on the most recent time that it appeared in your life. Note that time expressly, being there, involved, remembering that time. Possibly seeing that occurrence distantly, with knowledge you're awake and away from it, removed, just viewing what occurred. Hear all that was occurring, with a sense of the emotions, feelings, without being involved, reflect a few moments on that time. View the behavior coming out of that person in front of you. Hear the incident, getting a realization of emotions, feelings not being engaged whatsoever. As total observer in that occurrence what would be the preferred behavior? What is a more empowering positive behavior, one you could review regardless of the incident that transpired in your space. What behavior would replace it. Notice that behavior. See it replace the behavior in your view. However, many times the used behavior stays in that scene in your view you have totally removed yourself from it. As you watch from other observers’ points of view, any time the negative behavior comes in, admit the new positive powerful behavior is now there and has replaced all negatives. Note the occurring times. Think how much better it will be if this new positive empowered behavior replaced the old failed negative behavior. What are the new anticipated results of the incident, through the eyes of a detached observer? Aware now you can replace this behavior to have more empowering positive behavior completely different almost opposite to your prior behavior. Now within you and have a choice, take a deep breath choosing a different behavior. Think of yourself in any life situation that's occurred or could occur in the future. See that orchestrate before you, now with your new empowered behavior waiting to be brought to the forefront in a needed correct situation. If at another time possibly the future to choose old behavior or new positive and empowering behavior. See the positive one. The more you repeat this meditation the stronger that behavior becomes an integrated part of you. Open your eyes, come back to the place you're in. Focus on an object or the place you're in. Check color, shape, does it look smooth or rough. Look at it a few moments to bring yourself back to the here and now. We close this meditation. Know you always have a choice for behavior. We now move forward into the next course section.

 

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Section 4: Meditation - The Meditation 36. Meditation - Types of Meditation Further Information (Topic)

Meditation around the world has people’s attention, as there seem to be any number of ways to use and benefit from its practice. Scientific studies on meditation benefits and experiences of the many who have benefitted by it are nearly endless. There are Nine popular types of meditation. Basics of simple Breath Awareness exercise, the deep and involved practice of Zen and Transcendental meditations. You can use meditation for focus and awareness, relaxation, stress from the outside world, increasing intuition, practicing gratitude, visualizing achievement to a future purpose, designing and considering a secure place to go in your psyche, extending out to the cosmos, connecting your ingenuity. You can even use it to challenge sickness. You are encouraged to take what you have learned in this course and write/compose them into your own versions, create your own meditations for other subjects you choose. Try on family or friends use the honest feedback to improve where needed a good Meditation Practitioner / Teacher reads from a script guiding clients. a great Meditation Practitioner / Teacher creates their own meditations natural to themselves. With your natural flow guiding clients, meditations become easy and enjoyable for both of you. Choose a subject you would like to create your meditation on. Remember the 3 phases and follow through. Once you have created it try it with someone who gives you honest feedback. A new skill requires many hours of practice.

Section 4: Meditation - The Meditation 37. Meditation - Section Conclusion

You now have several of meditations you can use for yourself.  If you want to further this course as a practitioner a teacher, you have powerful meditations to help other people out. You wouldn't be here and to this point if you didn't want to help other people. You've just been through a set of powerful meditations ready for your beginnings. Breath awareness, the body scan to continue through to some of the most powerful meditations. Zen meditation the discipline it takes powerful to create a spiritual journey and transformational creates real change transforming lives. You can help, people change if they choose to change themselves. You can be the conduit; you can't change them unless they're ready to change. If you want to, really help bring about that change in life to have a better life. Practice until your natural flow from your mind becomes comfortable and you are natural at meditation. I hope you've enjoyed this course and have completed this course thoroughly with practice. We now move to the next section.

Section 5: Meditation Teacher / Practitioner - Important Reminder 38. Meditation - Next Steps Preparation

Now you know about meditation and are informed of different types of meditation. I've encouraged you to go and start your own meditations from what I've given as a basis. Compose that in to your own natural written and spoken presentation, then it comes naturally understandably from you. The next steps into becoming a meditation practitioner or teacher. In this section we're going to cover a few of those steps to start you moving forwards. We’ll discuss the spiritual aspect a very practical guide into meditation. I designed my course this way as a practitioner you need a practical guide on how to guide people through a meditation process. There is a very real spiritual aspect to meditation. You may start your own spiritual journey if you haven't already. Well discuss planning intention of the Phase 2 section intention face. Plan out with our clients or individual or group clearly so they know what they can do through the meditation process. We need to have an intention in place on what type of meditation it is. Then working with individuals and groups, how the dynamics differ, how working with both and being effective helping them through their meditation process. When you work with groups have your plan over six sessions or expand it to eight or ten if you choose to. If a group of beginners take them through meditation on a regular basis. Know types of obstacles that can occur giving you the opportunity to clarify them in advance. A section about creating audio for your own audio versions of your meditations if you choose to. We now proceed to the spiritual aspect of meditation.

Section 5: Meditation Teacher / Practitioner - Reminder 39. Meditation - The Spiritual Aspect

You've advanced this far into this course and may have been doing some meditation or have a meditation practice for yourself. Finding time daily or most days to meditate is important for our lives as discussed throughout this course. I first started meditating over 14 years ago to relax. In college full time some stress did occur. With success in continual business, work terms, schedules and time this can affect health from an emotional or physical health viewpoint or for any number of reasons. Meditation has given me insight through the spiritual journey. Being able to go on that spiritual journey to be able to connect to something higher. To be able to get answers from somewhere that we just don’t quite realize. It's incoming and received from Source. At times when I've been striving with activities or even times when I haven't It seemed Source desired for me a different direction or needed me to clarify a linked aspect slightly. When I'm meditating a connection to me indicates too just be. Thought gives me an awareness to sense my creativity. I've had ideas when meditating that source is that connection and allows me to become creative. If high fast vibration or tingling is felt, then suddenly a realization of creativity that is progressing, assisting me to be me in the cosmos. Connecting to sent information that is sending information always, that is talking to us but we don't always hear. To be quiet allows ourselves to hear this. That's the spiritual aspect of meditation. Not everyone is going to come to you to find their spiritual journey. Some will come to you to relieve the stress or to relax more. They want to feel better from depression or want certain answers to questions or any number of reasons. Some will come to you from the aspect of going on a spiritual journey. For a guided meditation and a meditation teacher and practitioner if somebody wants to go on a spiritual journey, your job as that practitioner as that teacher is to allow them to open up, you being as open as you can and then be quiet. Your job as a practitioner is to focus on the two phases. The opening phase one of relaxation and Phase 3 of returning them to where they are in. Your job is to be quietly open and have the energy phase allowing them to relax into meditation, then you are quiet to enjoy the process as well. A meditation practitioner and teacher can enjoy the process as much as their client or clients by being in a great state allowing them to be also.  This course does need to be for a practical educational experience for you. Now on to the next section.

Section 5: Meditation Teacher / Practitioner - Reminder 40. Meditation - Planning Intentions

When starting with a new client we've got somebody new. Never involved in meditation or maybe they've had a year but not really been educated about it before and now want to include it. It's important we plan the intentions of where they want to be with meditation. It's important for them to know where they want to direct it. It's your job to gather that information from and for them. It's important that they know why they're doing it. I's important that for us as human beings to know connecting aspects and outcome of meditating. One morning meditation around 9:00 as two different meditations with two different intentions that have two different outcomes, every time. A client knowing what their outcomes are enables them to continue in that meditative process. It's also important you to know what their wanted outcome is. The intention is what they want giving you the guide for the type of meditation to go through. I've given you several meditations, I'm sure you will create your own meditations for spirituality to improve intuition or improve communication as needed. It's through your creativity, possibly meditate on creativity. You can create a meditation then in the presence of others the more you practice using the meditative three step process. With practice you use it more advancing with it. With three intention ideas there may be many questions getting you to the point of knowing what their outcome is. A simple opening question might be which area of your life are you looking for improvement. Or what hat questions do you want answered. Practitioners often are good at answering or asking questions. Possibly you may not have an answer, but they can get their answer through their meditation process. We provide them the meditation process, then they go to conduct this for themselves. Your job is to get them to that point. Or loving your process they may return.  We're here to teach them a skill, being a meditation teacher, a skill that they can continue and benefit with throughout their entire life. Now it’s time to take a break yourself, getting to the end of this course, so you may be the accredited meditation practitioner and teacher. We advance now to the next section.

Section 5: Meditation Teacher / Practitioner - Reminder 41. Meditation - Working with Individuals

Yes, there's a different dynamic when working with groups, discussed in the next section. Working with individuals needs a connection with them, formed individually. Which is also needed to connect with a group, a different connection dynamic. With our individual we create trust within building understanding to feel they are in the right place. This felt safety and security assists throughout their meditation instruction. If uncomfortable they can’t allow themselves into the meditative state being in constant full attention. With no trust there's no rapport or at home feeling relaxed. Meditation is personal while open as well. Closing your eyes with nearly new thought areas, closing your senses off to the outside world. You are just focused inside. It takes an amount of trust when starting out with somebody to sit in front of a stranger, able to close your eyes then everything else outside go to absorb within. Areas of the service circle assist to create trust. Start at the top with an absolute positive regard. From the practitioner viewpoint is to see that individual, in front of you as a person not judging them, thinking about their previous actions, behaviors or what's occurred in their life. They are a person, soul, spirit in front of you almost as a newborn child although fully grown. They will feel able and trusting in you enough to go into the meditation state. You being 100 percent completely present with that individual is necessary. Once the connection between you is broken it's not very often repairable as a trust between presence isn't there, take their perception in and really understand them. Finally, part of the circle is understanding every human on this planet wants to be understood. Your focus is on them, on doing your best to understand where they're coming from. While appropriate at times, not giving your perception, perspective, thoughts and your beliefs although that's appropriate at some points. If you've asked permission for it regarding what you're trying to do, completely understand where they are so that you can then help them as effectively as you can. Importantly you comprehend to connect with that bond. That's how I organize with individuals. Working with groups is slightly different, yes, the same unconditional positive regard you need is there as for everyone. You have presence for everyone with the need of understanding, but for a group you can't understand all present as it would take hours for a session. Now for the next section, we move forward to groups and how to do a group meditation.

Section 5: Meditation Teacher / Practitioner - Reminder 42. Meditation - Working with Groups

Remember the three phases of meditation their titles are – Relaxation Phase, Intention Phase, Return Phase. Through group meditation it is a completely different dynamic to individual. A group in front of you, a hall, office, on screen, the Internet via Skype or zoom, all will have their individual needs. Not all apply the same thing in life or want to change the same thing about themselves or about their life. We need to do is tailor to everyone. Of the many techniques for tailoring, you can focus on one item and advertising to two people. For a group together focus on improving concentration, their intuition or a spiritual journey. I'm focusing on the real basics; I encourage you to expand from there. I’m providing information you need, and you develop it from there. It's about you and you becoming the practitioner and teacher, about you expressing it in your own natural way. This basic six sessions set is for people to be started in meditation. If you have a group in front of you that have never done meditation before but are interested in participating. How to meditate properly is what this discussion is about. You can develop this into your presentation. Group sessions, one in the morning and one in the afternoon. Five, six, or seven days with many different approaches. Look at creativity, intuition, truth, question answer and spiritual journey as previously discussed, basic relaxation, anxiety, stress or depression with two meditations for them. Here I am creating that starting point for you. Start with introductions have everyone introduce themselves even if they know each other and you don't know them. That starts the group dynamic, and we can get a sense of almost teamwork, community, solidarity so we can help each other if one person has effort with something in the meditation, group is an important bond. Breathing exercise early builds a rapport in the whole group. Early in the session one is a great way to connect the group. If they’re in the same room, around the world or via the Internet. Next talk about meditation, the benefits, overall part of meditation, improvements they can make in your life. Then about the three phases of meditation so they know the process. When people know the process, they can trust the process. Start the first practice session as basic, people drift, and minds can wander needing further practice. Then bring yourself back as needed, give some self-congratulations within that you've noticed yourself and brought yourself back. Then a breath awareness meditation not long for the first session about five, six or seven minutes as people won't be used to focusing for long. This is about getting them started. Record the session in some way then give it to your class. As in Google Drive, Dropbox send them the link to it for daily use until the next session, continue to use that process. What are their experiences over the last week since starting this meditation process? Know as a practitioner and teacher but also the group can support them and help to pull them through it. Next talk through the body scan, from the toes up to the head just like I talk to you through it. Maybe increasing meditation now up to 10 minutes they should have been practicing. Again, always do the review of the last section, and group stories, how things are changing, improving for people. Next talk through the progressive relaxation. Now you may want to set them up before the session for this one because the progressive relaxation works best when you're laying down. Review the session at the beginning of the next session. Then we introduce mantras or incantations. Start by you deciding on a mantra for them, simple basic. I've put there two lines maximum. One line will be better. Importantly give them some homework. Given in section detail at the course beginning, following is a 6 session group meditation plan. Session One Introductions - Breathing exercise - meditation 3 Phases - Breath Awareness Meditation - Session Two Review Last Session - Group stories - Body Scan Meditation - Three Review Last Session - Progressive Relaxation Meditation - Review Last Session - Session Four - Mantra Meditation Practice Session Five - Mantras Mantra Meditation Practice Session Six - Introduce Zen -.

Section 5: Meditation Teacher / Practitioner - An Important Reminder 42. Meditation - Overcoming Obstacles

There are not too many obstacles to meditation. It's a fairly simple process. It takes practice, some discipline, wanting to achieve it and wanting to change your life. If people don't want to change themselves there won’t be a change, it’s as simple as that. Just explain to people what's going to happen. Re-emphasize how we see thoughts. What happens in an emergency? If an emergency happens you will be active on, as you absolutely need to be your eyes will open and you will focus directly and get through the situation the emergency whatever it is. You'll be there for them absolutely with nothing held back, your natural system will kick in automatically. You will be awake, alive, focused you'll get your attention, and you will move past the situation. You won't sit there and just let everything burn down around you while you're not noticing it. That's not what meditation is about, you are absolutely in control of your situation. Let’s keep going next as available free downloads on meditation. Of the books available you may locate more.

 

FINAL EXAM: Name the key, three phases of meditation, their titles: 1. 2. 3. Special Choice Course Encompassing

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Course Complete

Certificates: Get certificate by completing the entire course and following instructions. Not everyone needs a Certificate of completion. If you want a certificate, follow the next instructions.

Instructions: In the message box located at the right lower corner – Enter: your return email, Enter: your name spelling, Enter: the three phases of meditation titles. 1. 2. 3.  from the final exam then write 21 short notes about the three phases from the course content. pay Buy Now cost - $181.00 (United States Dollars) when your payment through Wix Payments is received I will email your certificate as soon as my schedule allows. Congratulations to you. Thank you for completing my course Metatron Attunements .

 

A fully Accredited Meditation Practitioner / Teacher Certification course taking you from beginner to professional level. This Meditation Practitioner / Teacher Certification course is a fully comprehensive guide into the world of the Meditation Practitioner / Meditation Teacher in which you will be taken from beginner to professional level where you will be able to instruct your own meditation classes. Whether you want to guide individuals or groups through the mediation process, you have found the right course as you will learn how to do both. You'll discover the simple process for not only guiding people through meditation but also helping them to benefit and improve their lives in so many ways. This course is a practical guide into how you can become a Meditation Teacher / Practitioner and help people into the world of meditation. Meditation brings with it a multitude of Scientifically proven benefits to your life and health and now you can be part of sharing those benefits to others.

Here's what you are getting:

A fully accredited Meditation Practitioner / Teacher Certification Course

All the information you need to be a Meditation Practitioner / Teacher

10 clearly explained meditation exercises for you to use with your clients

Discover how to work with both individual clients as well as groups

A 6 Session Group Meditation Program

PLUS: 10 meditation audio backgrounds

Skill level: All Levels

Languages: English

Lectures: 42

As available free downloads on meditation.

Zen meditation in plain English : Buksbazen, John Daishin, 1939- : Free Download, Borrow, and Streaming : Internet Archive https://archive.org/details/zenmeditationinp0000buks via @internetarchive

Guided Meditation : Free Download, Borrow, and Streaming : Internet Archive https://archive.org/details/PowerfulMindfulnessMeditation via @internetarchive

Meditation Music : Free Download, Borrow, and Streaming : Internet Archive https://archive.org/details/meditation-music via @internetarchive

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