The Calm Mind MRR Ebook

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Table of Contents

Introduction … 6
Chapter 1 – Why You Are Always Stressed – And Why it Needs to Stop…. 9
Where Does Stress Come From? ……..10
The Function of Stress …..11
Chapter 2 – Just What is Meditation? ..14
Types of Meditation ………15
Making Sense of It All ……24
Chapter 3 – How to Get Started With Meditation …..26
Chapter 4 – Just What is Mindfulness? ………33
The Role of Mindfulness ..33
Chapter 5 – Cognitive Behavioral Therapy Explained ……37
Mindfulness and CBT ……38
Mindful Washing Up ……..41
Chapter 6 – Using Cognitive Restructuring to Become Calmer and Happier42
How to Combat Anxiety With CBT …….43
Chapter 7 – Understanding Stress, Meditation, and Your Brain 46
Your Brain on Stress VS Meditation 46
Chapter 8 – Optimizing Your Life, Diet, and Habits for Less Stress and Greater Fulfilment ..49
Minimalism ……..50
Unplugging ……..50
Health …..51
Conclusion …53

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Chapter 2 – Just What is Meditation?

We all have a notion of what meditation is. Most of us picture someone sitting in the lotus position, with their hands balanced delicately on their knees, repeating the sound ‘Om’ over and over.

This is not incorrect, but nor is it a particularly detailed or useful picture of what’s really going on.

But perhaps asking ‘what is meditation’ is actually the wrong question. After all, there are in fact many different types of mediation, each of which utilizes slightly different methods, and has slightly different goals and aims.

But with that said, they also still have a lot in common. Let’s start by taking a look at each, and then see what we can take from all of them at the end.

Types of Meditation

Transcendental Meditation

One of the most popular and well-known forms of meditation by far, is transcendental meditation – or TM. This type of meditation original comes from India during the 1950s and is practiced by many high-profile celebrities.

The general concept however is very simple and is actually one of the most tested. Simply, practitioners are tasked with completely emptying their minds of all thoughts and all distractions. They do this by focusing on something – which will very often be a mantra. A mantra is just a word or phrase that you repeat over and over, and this could be as simple as the word ‘Om’ (so that’s where that comes from!). The mantra should have no meaning, because the aim is not to ‘reflect’ on meaning and thereby trap yourself at the ‘surface level’.

The aim though is to focus just on this mantra, and then to allow all other distractions to sink away. If you notice yourself thinking about something else, just calmly bring your mind back to the point of focus and calm.

Transcendental meditation is a regulated form of meditation that is led by instructors. However, it is also very similar in aim and method to other forms such as Vedic meditation. We can use TM as a broad term to describe almost any form of meditation where the objective is to empty the mind by focusing on a singular qualia (stimulus).

Loving Kindness Meditation

Loving kindness meditation is a form of meditation that involves focusing your attention fully on feelings and thoughts of kindness and love. These can be directed towards others, but they can also be directed towards yourself. That means that you’re going to be cultivating these feelings – enjoying the warm bask of kind feelings at times when you’re feeling low or stressed, but ultimately reinforcing these habits so that you become more likely to fall back on those kinds of feelings, rather than sinking into negativity and doubt quickly.

This is a form of Buddhist meditation and is best learned with the help of a teacher – though of course it is possible to practice something very similar on your own.

Body Scan/Progressive Relaxation

Body scan meditation is often used in conjunction with mindfulness meditation and is what we can think of as a form of ‘kinaesthetic meditation’ (meaning that the focus is on the body and the way you feel).

The aim of this kind of meditation is to gradually move your focus across your body, while relaxing each muscle during the process. Throughout the day, we all carry a lot of tension in our muscles. Some of this is caused by stress, some by knots in the fascia that surround your muscle, and some by normal, healthy tension known as ‘tonus’ (this is what helps to keep a little tautness in the muscles and prevents our body from completely relaxing in a limp heap!).

When you use progressive relaxation, your aim is to release as much of this tension as possible – calming the mind as a by-product. So, you might start by focusing on your forehead. Is there any tension in your brow? How about your ears?

Contract each muscle, then make a conscious effort to release it – breathing out slowly as you do in order to ensure that the area is fully relaxed. This form of meditation not only distracts you from your troubles and helps you to get ‘out of your own head’, but it also gives you the ability to fully relax on cue. This can be a very useful method for getting to sleep for example, if you are someone who struggles with insomnia perhaps.

Breath Awareness Meditation

Breath awareness meditation is exactly what it sounds like a form of meditation that involves focusing your full attention on the breath. This can mean that you count your breaths, that you breathe in a specific manner (later in this book, we’ll talk about yogic belly breathing), or simply that you focus on your breath. Whatever the case, this once again provides you with a single focal point, and the idea is to release all other thoughts so that your mind becomes quiet and calm.

Gazing Meditation

Gazing meditation is a yogic tradition that is ‘externally focussed’. All that basically means is that you’re going to be focusing on something outside of your own body – which might mean that you’re focusing on the movement of a flame, a running river, or something else entirely.

If your eyes become tired or you need to blink, close your eyes and try to focus on the after image of what you were gazing at. Then, when ready, open the slowly again.

This can again be used in the same way as TM – the idea being to calm the mind and remove distracting and unhelpful thoughts.

Many people find this to be one of the easier methods to get started with, as there is a useful outside distraction. Try to think back to the last time that you found yourself gazing off into the distance having completely lost yourself – that is the state of mind you’re trying to get to. Knowing that this is your goal, it can make it easier to return to again.

Kundalini Yoga Meditation

Kundalini yoga meditation is a form of mediation that incorporates specific movements, diet, and more. The aim is that you’re going to be looking to improve your flexibility, muscle tone, and strength, while at the same time calming the mind and improving your breathing – getting a whole lot of bang for your buck.

Breathing is performed slightly differently in kundalini meditation. Here, you block the left nostril and use a long, deep inhalation. Next you block the right nostril and as you do this, you allow the mind to clear.

Nada Meditation

Nada meditation is another yogic method that involves using an outside stimulus. This time though, you will be focusing on your other sense: hearing.

Nada meditation means focusing on one sound, which can mean listening to the sound of a babbling brook for instance, the wind, the traffic… You can alternatively open yourself up to all the sounds around you and take a moment to stop and listen to as many sounds as possible. It might surprise you to learn just how many sounds you miss out on normally – and how much you can hear when you broaden your scope.

Nada meditation can also be achieved using music, which many people find is an easy way to get themselves lost without thought.

Vedic Meditation

Vedic meditation is extremely similar to transcendental meditation, but without the branding and marketing. Essentially, it involves focusing on a mantra to calm the mind and body. There is really little functional difference between these two forms of meditation, but seek out TM if you feel the need for an instructor and guidance.

Zazen Meditation

Zazen Meditation is a form of Buddhist meditation. Like TM, it requires an instructor in order tom get the real deal, but in practice it is extremely similar to mindfulness meditation – which we will be exploring in much greater depth later. The aim though is essentially to try and detach from the thoughts and to allow them to go past ‘without judgement’. You are not emptying the mind, simply disengaging from it.

Chi Kung

From Shaolin Kung Fu, Chi Kung is a form of meditation that really means ‘energy work’. It’s objective is to help practitioners visualize the flow of ‘chi’ (qi) around the body, in order to enhance health and strength Of course, your belief in chi may vary – but whatever your interpretation, the visualisation can help you to better focus the mind and even develop a better connection to your own body.

Chi Kung involves holding a number of positions, which place a light amount of strain on the body. This further helps to route the mind in the body, as does gently moving occasionally from one to the other. You will practice controlled breathing, and at the same time bring the mind to the center – or the ‘dan tien’ – which is located a couple of centimetres below the navel and also happens to be the center of gravity.

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- 20 Articles (TXT, DOC)
- 1 Ebook (PDF), 54 Pages
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- 1 Salespage (HTML)
- Checklist, Resource Cheat Sheet, Mindmap, Optin Page, Social Media Images, Email Swipes
- Year Released/Circulated: 2019
- File Size: 52,549 KB

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