Are you ready to experience deep meditation today? I hope so!
I know I’m ready!
I was meditating this morning, and I experienced:
- Giggly Joy! (I literally was giggling!)
- Inner Peace.
- Clarity about my day.
- Creative ideas about writing this email!
- Deep Relaxation in my entire body.
- Intensified Love for my Wife and 3 Children.
- Compassion for my children.
I then sent my family a ton of love from my heart… while meditating! (I will teach you how to do this below.) Every morning, meditation is a joy-ride of unexpected experiences. It is the highlight of every new day.
What is Happiness worth to you? Are you willing to spend a few minutes per day, to Be Happy?
Guided Meditations work even if you’re not meditating
I know it sounds weird, but it’s true. When I was treating patients in my practice, I would do hands on therapy while a guided meditation CD played in the background. I wasn’t meditating- I was just really focused on my breathing and on allowing energy to flow through my body.
It was funny because the whole staff, including myself, would go home super relaxed and calm! The meditations playing in the background had a powerful effect on us.
So as you build this new habit, feel free to let your guided meditation play in the background of your day, or during another activity, if you don’t have the time to actually sit or lie down and close your eyes. 🙂
How to build new habits
I trick myself into doing many things by doing it for a few minutes per day. You know why? Because 1 minute leads to 5 minutes leads to 10, and 20, and sometimes an hour!
More importantly, a few minutes a day leads to consistency.
And consistency is the key to success in learning anything, including meditation.
I challenge you to listen to my guided meditation for only 1 minute per day.
Guess what? I’m sure you will love it and listen for the whole meditation, or even 5 or 10 minutes, but don’t tell yourself that!! Just pretend it’s 1 or 2 minutes per day. 🙂 And if you only listen for 1 minute, that’s PERFECT.
So how can you guarantee that you can be consistent with it?
Well, something very powerful I learned recently is to link your new habit with something you already do. There are many things that you do every single day, consistently. For example, you wake up! You get into bed, drink water in the morning, drink coffee, eat breakfast, eat lunch, brush your teeth, use the bathroom, etc. etc.
So, pick one thing you do every day anyway, and create a connection, so that after you wake up in the morning (for example), you will press play on the meditation. Then practice it 5 times, pretending. When you do it, celebrate with a Hooray! or a pat on the back.
For example, “After I brush my teeth, I will put my headphones on and press play on the meditation.” Then, go to the bathroom and brush your teeth for a few seconds, then put on your headphones and press play. Then, celebrate with your favorite word or hooray. (I like to pat myself on the back). Then, do it again 3 times. That way you will be prepared to start tomorrow, every morning after brushing your teeth.
I want you to write this down and put it somewhere you can see it:
“After I ____________, I will press play on the meditation.”
If you have questions, please post them for me on Facebook.
Is Meditation Safe?
Are you afraid of meditation?
I get the craziest emails from people saying that meditation goes directly against the bible, or that it’s all from the devil.
It’s as if when you breathe, quiet your mind, and feel at peace, suddenly tons of demons are going to come rushing at you straight from hell!
Many people are afraid of meditation for different reasons. You might have fears concerning other forces or influences. Maybe someone at church has cited it as going against your faith (even though there are many biblical supports for meditation, and Christians have been practicing meditation and contemplation for centuries). Maybe you are afraid of opening your chakras or your third eye.
Well, today, let me put your mind at ease.
When I first started meditating, my big question was this:
What are you meditating on?
It’s the most important question you can ask because it defines the intention of your meditation, and it points you in a direction.
Physically, you are what you eat. Mentally/Spiritually, you are what you think about.
Now, there are strategies to clear your mind, and those are fine, but ultimately, in meditation, we need to meditate on something that is going to grow us and pull us toward Divine Love.
When you have a clear intention and purpose to your meditation, basing it on Love and Oneness of All, then you absolutely don’t have to worry about other “forces” that might affect you. Those forces are completely paralyzed in the presence of Infinite Universal Love.
Even if they were to approach, all you have to do is redirect your attention to Pure White Light and Love, and that is how to cleanse and purify all of the negativity that arises.
So, let’s get into the nitty gritty of how to bring this into our meditative process so that when we meditate, we can be perfectly confident that we are doing so in the presence of God only, in a real way- not just with words, but in a real, practical, feeling-Loving way.
Preparation for Meditation
First, prepare your physical body for meditation. Meditation has always been a Sacred Practice, and we recognize that we are approaching Infinite Love, or God, by washing your hands and face, drinking some pure water, and doing your neck stretches.
As you develop your meditation practice, you will find that different preparations work for you, like exercise, yoga, or taking a shower. Simply washing, drinking a little water, and doing your neck stretches are a great place to start.
Next, say a prayer of protection:
“As I begin this meditation, I surround myself with a bubble of white light. The light is the protection of Divine Love, Divine Light, and the eternal Divine Spirit.”
As you say it, imagine that a bubble pure, white, loving light is surrounding you.
Memorize it or write it down on a 3×5 card to use before you start your meditation.
Next, ask yourself this question: “Why am I meditating?”
You see, the single most important part of meditation is NOT the rituals that you do before hand, or the words you say, or what happens afterward.
The single most important part of
your meditation practice is the
Intention You Bring to the Meditation.
Well, Dr. Moses, “Mr. Meditating Guy,” how do I define my intention??
Simply remember the Highest and Most Loving Ideal, or the Highest and Most Loving Concept of God, that you could ever possibly imagine. Then, choose a word or phrase that summarizes or is related to that Ideal. This word/phrase is your affirmation, or mantra.
One with God
One with Love
I Love You.
I Trust You.
One with All.
Once you have chosen your mantra, simply repeat it gently every few seconds, or with every breath. Also, redirect your attention to your mantra and your breathing whenever you get distracted.
That is really all that you are “doing” during the bulk of your meditation.
There it is!
Now you can meditate with confidence, knowing that you are in the presence of God, with nothing to worry about. You know how to prepare for meditation and how to pick a “mantra”, and you know what to do during the meditation.
Of course, all of this is built into any guided meditation you listen to from me. All you have to do is press play and close your eyes, and you can feel perfectly safe as I guide you into a deep meditation in the presence of Divine, Infinite Universal Love.
Breathing & Positioning.
First of all, if you can’t twist your ankles behind your neck and hold it there for hours on end, then you’ll never be successful in life!
Just kidding. LOL Let’s keep it simple here-
Spinal Positioning During Meditation
During meditation, always remember to keep the spine straight! You may sit down or lie down comfortably, as long as the spine is straight. This keeps the vital energy flowing up and down the spine unobstructed. I enjoy meditating lying down because it is most comfortable for my back. Just try not to fall asleep! (Unless it’s bedtime!)
The Breath of Life: Breathing and Meditation
In Latin, “anima” means Breath, and Life.
In Greek, “pneuma” means Breath, and Spirit.
In the Old Testament, God “breathed” on Adam the “Breath of Life.”
In the New Testament, Jesus Breathed on His disciples, and said, “Receive ye the Holy Spirit.”
By carefully analyzing language, it is apparent that the breath is closely associated with the Spirit of Life.
As a spiritual physician, the connections between physical breathing and spiritual meditation are clear and powerful, and I explain it in detail in my program, Learn How To Meditate and Start Tomorrow, Even If You Don’t Have Time. Proper breathing is a key element in meditation, affecting both the physical body, and the movement of the Spirit of Life throughout your Being.
So how does one breathe during meditation?
In the beginning of meditation, one can use “Pranayama,” a special form of breathing to help open the chakras. It is only done once at the start. Only do it if you feel confident in your highest intentions in meditation, or if you are listening to one of my Guided Meditations.
You will be breathing through individual nostrils by holding the other nostril shut.
Breathe in through the right nostril, and out through the mouth. Do this three times.
Then, breathe in through the left nostril and out through the right nostril. Do this three times.
Breathing During Meditation
Proper breathing has tons of benefits, including:
- Turns off the running mind.
- Focuses your attention in the Now.
- Chakra balancing effect.
- More oxygen in the lungs, body and brain.
- Movement and blood flow to the intestines.
- Brings your attention into the Body.
- Helps a deeper, more consistent meditation.
- Calming and energizing.
Count 5 seconds as you slowly inhale.
Count another 5 seconds as you slowly exhale.
Sound simple? It’s not at first! But with practice, it can become easy and natural to do.
Lie down. Put one hand on your chest, and one hand on your belly. Breathe deeply and feel your belly rise and fall. Try to bring the air deep into your lungs so that your chest expands only slightly, where all of the air is running to the very deepest parts of your lungs, widely expanding your belly.
It is much easier to do lying down. Once you get the hang of it lying down, it will be easier to practice while seated.
Again, in this program I go over breathing in detail in module 3.
During your meditation, pay deep attention to 2 things:
Your Mantra (or chosen phrase/word)
That is really everything that you are “doing” during the meditation. Attention to breath; gently repeat your meditative phrase (mantra.)
Unless of course you are listening to one of my harmonious Guided Meditations where you don’t have to think about it at all; you just press play and close your eyes, and allow the harmonious music and gentle-loving words take you into a deep state of Healing and Love.
Chakras?? Oh no- please- NOOOOOOOOOOOOOOOOOOOO….
One thing I constantly see is a sense of fear around the word “chakra.”
It’s as if once you say the word chakra, you automatically have to believe in other gods, become a hippie, do drugs, wear a turban, immediately convert to Hinduism and move to India, drink the pink juice, and (-your totally preposterous cliche goes here-) (not makin’ fun, I love everyone!)
People are afraid that chakra means the third eye on the dollar bill, that “big brother” is watching and waiting for the new world order, and witches on brooms will come flying in through the window. LOL
Well let’s PLEASE stop all the nonsense and take a logical look at what a chakra really is! (And of course let us respect and love everyone in the world no matter what.)
First thing, think of a chakra as a Spiritual Center in your body. These Spiritual Centers are simply those places in your body where glands release hormones!
They are also the most intimate connections between your physical body and your soul.
In meditation, and with deep breathing and even yoga, we massage and open and allow the breath of Life to permeate our spiritual centers, and our entire being, Body, Mind, and Spirit.
Before my meditations, I like to go through and cleanse the chakras, one by one, by imagining a Loving White Light moving through each chakra, one by one. Or I will just imagine the Light washing me from head to toe, like a waterfall.
Each chakra in your body is associated with certain colors, glands, hormones and emotions.
Here is a chart for clarity:
Some thoughts, praying for others, thanksgiving, and doctors.
The other day I was at a prayer group and a very good-hearted participant was frantically praying to God and asking for all these things for herself and for her loved ones.
God bless her soul, but when she was done, I felt like there was nothing left to say! She covered it all!! (If you’re one of those people, God bless your heart, I’m not making fun, I’m just sayin… )
It’s not bad- it’s just that………
Have you ever been to a prayer group or church where people just sat in silence? Is it just me, or does it seem like everyone feels obligated to break the silence, like someone HAS to say SOMETHING?!
As if sitting in the presence of God, in silence, is awkward and uncomfortable?
Hopefully you are beginning to see how quieting the mind and allowing the Divine to speak to us is much more powerful and effective than talking to God for an hour about our problems and asking for things. 🙂
Now, at the end of every meditation, be sure and pray for others and give thanks.
How to Pray for Others at the End of Every Meditation
When we pray for others, we are going to use this same concept of silence. Instead of asking for a bunch of things for the people we love, we are going to stay quiet in our meditation, and send them Divine Love.
Start by becoming aware of the Love in your heart. Let it gently fill up your whole chest and throat, and then let it move into your shoulders, arms, and hands.
Lift up your hands and open your palms facing forward.
Now, imagine those whom you love. They may be near or far, alive or passed. Lift them up in front of you, and send them a beautiful light of harmony, peace, and love, from your heart and your hands. Surround them with this light, and fill them with light.
Then, pray for the earth, your city and your country, for all people and places, by sending them light, surrounding them and filling them with light. No need for words, only Light is needed.
Finally, at the very end of your meditation, simply give thanks, saying a prayer from your heart, thanking the Divine Spirit for the meditation.
Do Doctors Recommend Meditation?
It is well known that modern medicine is really good at curing infections with antibiotics, or surgically removing a tumor. Unfortunately, medicine has been really behind at learning how to help people experience true health and happiness!
Medical Doctors, Naturopathic Doctors, Osteopathic Physicians, Massage Therapists, Reiki Practitioners-basically everyone in the healthcare industry are finally beginning to understand the reality of Mind-Body Healing, and the endless benefits of Mindfulness and Meditation to our Health and Well-Being.
Over the past 100 years, there have been thousands of scientific studies about the benefits of meditation, conscious breathing, and mindfulness exercises, having many effects, including:
- More Happiness, less depression, and an overall feeling of well-being.
- Lower blood pressure levels!
- Alleviating symptoms of depression and anxiety.
- Lower stress levels.
- Fall asleep faster, stay asleep longer! (Less insomnia.)
- More blood flow to the brain.
- More blood flow to the hands and feet.
- Higher oxygen levels in the blood.
- Lower (healthier) heart rate.
- Lower cortisol levels (stress hormone that makes us fat!)
- Higher remission rates for psychiatric disorders, when combined with counseling and medications.
- and hundreds of others!
(Want proof?! Go to the government site pubmed and type in “meditation” in the search field. You will get over 2,800 results!)
Are You Ready for the Next Step?
I hope you’ve enjoyed this guide to spiritual meditation! Bookmark this page so you can always refer back to it if you need to.
Let’s meditate together! Browse my guided meditations here.
Ready to start meditating tomorrow? Learn about my meditation course here.
Thank you for joining me, and I look forward to connecting with you deeply through these programs.
Blessings, Peace and Love to You, from my heart to yours!
Dr. Moses 🙂