The Meditation Help Guide
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This all-in-one meditation help guide gives you a complete overview of essential topics covered by this Website. The help guide is divided into attitude, technique, and science-based benefits – the what, how, and why's of meditation.
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Now let's go back in time, to the very beginning...
The origin of meditation.
Here you will learn about the origin and oldest history of meditation. Explains how and why meditation evolved in the first place, and what meditation really is.
Much more important than technique, this is...
Meditation Help 1.1: The Smart Attitude
Learning meditation the smart way -- Mantra and mindfulness in action, the human problem, and how to deal with it.
- There's NO failure in meditation! So don't even think about it... :-)
- The smart, mindful attitude which you should adopt in your meditation and daily activities.
- The meaning of mindfulness -- Additional perspectives for a clear understanding.
- The meaning of compassion -- Crucial to your happiness, compassion goes hand in hand with mindfulness.
- How to control your happiness -- Decisions, decisions... and action!
- The science of compassion and meditation.
- The relaxation guide –- How to use your body for better mindful effect.
- The meditation zone. Covers feedback and the mind/brain process -- How to "stay in meditation."
Meditation Help 1.2: Tips and Techniques
The meditation help guide will now take you through the practice of mantra and mindfulness meditation. It offers tips, guidelines, and step-by-step instructions.
Meditation tips for proper preparation and practice. -- How to set up your external and internal environment for pleasant practice.
If you'd like to set up a meditation room or for example get a special chair, cushion, timer, incense or something else, we highly recommend the quality service and supplies from Santosha Shop.
Next is our guide to safe and sound meditation postures and positions.
This section of the meditation help guide covers how to do the specific techniques:
How to practice mantra meditation -- A great technique for beginners.
- What is a mantra?
- How to choose and use a mantra.
- Here is a great mantra for you.
- Here's your step-by-step mantra meditation instructions.
Mindfulness meditation is more difficult for most people than mantra meditation because of attitude. Explained in section 1.1, this has to do with the human problem of UNnatural, purpose-ridden attachment. Thoughts (mantras) come and go, and we tend to follow them around.
Practicing mindfulness, you learn how to deal with this problem...
Here's how to practice mindfulness meditation.
MORE guided meditation instructions...
Breathing meditation. This is an effective, basic breathing technique.
A one minute meditation -- Hummm or sing your favorite tune. Dancing is optional...
Quick meditation for car and workplace. You can do this 2-3 minute relaxing technique in the busiest places, and no one will notice.
A nature meditation -- Ahhh, Mother Nature, we evolved in your embrace for some 7 million years... Yes, this one is slightly more poetic than some of the others. Bringing you closer to your own human nature, it can be done indoors or outdoors.
A prayer meditation. We're getting emotional here, in a very positive, compassionate way.
Compassion meditation. Building on prayer meditation, this is a compassion meditation suitable for beginners and advanced. Designed for loving kindness and happiness. One of my absolute favorites.
If you're having trouble settling down for the sitting techniques (above), there's meditation help in these relaxing exercises. The various exercises progress from sitting still to more and more movement...
Progressive relaxation. Done sitting, you can contract and relax your muscles, and calm your mind.
The Tai Chi exercise -- Standing now, these slow movements have a very relaxing and soothing effect.
S-l-o-w motion walking. It's fun to break habitual movement patterns, and it makes you aware of senses you normally take for granted. A great way to calm down before the sitting mindfulness meditation technique.
The Filmmaker! -- This visual walking meditation moves you at normal speed. Gives you a different view of things...
Meditation Help 1.3: Benefits Of Meditation
And Symptoms of Stress -- Why So Many?
Finally, why should you meditate in the first place? And why should you keep meditating when you feel like you have somehow stagnated?
You will probably find the cause and severe symptoms of stress a good reason to meditate. And the great benefits of meditation are even better reasons to keep doing it...
Symptoms of stress -- From beginning to the end...
- The cause of stress. Here we're zooming in on the key components and functions of the brain responsible for the fight or flight response.
- Depression and suicide. Zooming all in on the effects of long-term stress... Based on the latest research, you're in for a fascinating look at how brain cells show similar signs of depression as the collection of 100 trillion cells - the human being.
Benefits of meditation -- Understand the logic and beauty of the human survival machine, and the simple effects of stress-free rest, love and compassion.
- Meditation and depression. Depression is NOT a disease. Here's how mindfulness and compassion intervene and help in times of despair and emotional hardship.
- Decrease chronic joint and back pain. 20-30% of adult populations in Western countries suffer from chronic pain. Here's proof that mindfulness meditation is highly effective against pain, and why it is so.
- Sleep better (and longer).
- Reduce your risk of depression and anxiety. Studies show up to 43% decreased symptoms in 8 weeks. Meditation helps you remain emotionally strong and capable to provide for yourself and your family even when times are rough.
- Decrease your risk of heart disease. Heart disease is estimated to be the largest cause of death and disability worldwide. More than 10 million Americans meditate today, and here's why doctors often prescribe it.
- Accelerate your happiness -- It starts in your mind/brain. Enjoy the compassionate, mindful experience of real-time life instead of feeling trapped in a heartbreaking 9 to 5 routine.
- Health benefits of meditation. Based on science and going beyond it, this is the big picture that science may never capture. The simple, logical reason why there are so many benefits of meditation.
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