Meditation Training - A Complete and Comprehensive Immersion

Formula for changing the channel:

1. Notice the unhelpful channel (fear, anxiety, self-hatred, etc.)

2. Pause. Breathe in and take a step back. You don’t really need to be watching it.

3. Zoom out. Let the thought be there, but realise that you don’t need to zoom into it.

4. Switch channels (and then powerfully zoom into a more helpful or enjoyable channel!)

5 key reasons why meditation is valuable:

1. Zoom In
2. Zoom Out
3. Pause
4. Changing Channel
5. New Baseline

1. Habit

• Start small

• Commit every single day

• Postive attitude

2. Technique

• Clarify your goals; what are the benefits you most seek from meditation?

• Discover your learning style;
  Which of the sensory channels is strongest for you (are you a more visual, auditory or kinaesthetic person)?
  Do you think more as images, words or feelings?
  Which sense is strongest for you?

• Experiment wisely; practice each technique for 3-7 days (and take notes of how you relate/ respond to each)

3. Transformation

• Clarify your goals;
  What are the benefits you most seek from meditation?

• Start to take your Meditation practice beyond the cushion; practice zooming in and zooming out, pausing, acceptance and letting go in your daily life

• What is the most important skill or benefit of meditation that you can apply into your daily life?

• How are you going to do it?

• What exercises and reminders will you use?

Meditation helps you break bad habits in several ways;

1. Provides a better coping mechanism for dealing with stress

2. More clarity of mind and motivation

3. Allows opportunity to develop a mindful pause before reacting

4. Stronger willpower

5. Helps with filling emotional gaps

6. Assists with enhanced ability to re-condition your mind

9 ways to assist your Meditation Practice

1. Practice meditation consistently

2. Do not expect too much too soon

3. Prepare before you practice

4. Don’t jump from technique to technique

5. Stop doubting if you are doing it right

6. Give it enough attention and intention

7. Don’t beat yourself up when you get distracted

8. Don’t keep your mind too busy during the day

9. Try to avoid consuming too much social media

And most importantly, ENJOY the process!

It is recommended to listen to all guided meditations with headphones

It is recommended to listen to all guided meditations with headphones

It is recommended to listen to all guided meditations with headphones

It is recommended to listen to all guided meditations with headphones

Here I explain Mantra Meditation
and guide you through intention setting before meditating on the mantra
"Om Compassion"

“To let go does not mean to get rid of. To let go means to let be. When we let be with compassion, things come and go on their own.”

“Letting go is the willingness to change your beliefs in order to bring more peace and joy into your life instead of holding onto beliefs that bring pain and suffering.”

It is recommended to listen to all guided meditations with headphones.

It is recommended to listen to all guided meditations with headphones

It is recommended to listen to all guided meditations with headphones

Buddha's words on Loving Kindness

This is what should be done by one who is skilled in goodness,

And who knows the path of peace:

Let them be able and upright,

straightforward and gentle in speech,

Humble and not conceited,

Contented and easily satisfied,

Unburdened with duties and frugal in their ways,

Peaceful and calm and wise and skillful,

Not proud or demanding in nature.

Let them not do the slightest thing that the wise would later reprove.

Wishing; in gladness and in safety,

May all beings be at ease.

Whatever living beings there may be;

Whether they are weak or strong, omitting none,

The great or the mighty, medium, short or small,

The seen and the unseen,

Those living near and far away,

Those born and to-be-born.

May all beings be at ease!

Let none deceive another, or despise any being in any state.

Let none through anger or ill-will wish harm upon another.

Even as a mother protects her whild with her life, her only child,

So with a boundless heart should one cherish all living beings;

Radiating kindness over the entire world:

Spreading upwards to the skies and downwards to the depths,

Outwards and unbounded, free from hatred and ill-will.

Whether standing or walking, seated or lying down,

Free from drowsiness,

One should sustain this recollection.

This is said to be the sublime abiding.

By not holding to fixed views, the pure-hearted one, having clarity of vision,

Being freed from all sense desires,

Is not born again into this world.

Always remember the sacred loving kindness script;

“May (name of person) have loving-kindness.
May they have love, peace, strength and success.
May they also have the strength to overcome all obstacles.”

If you have a prayer beads mala you can use it to count the number of people you include in your metta bhavna meditation.

Aim for 20 people or more.

Welcome to Yoga Nidra!

Many people who dedicate themselves to practicing yoga understand the benefits of meditation and restoration. Yoga Nidra is such a practice intended to rejuvenate and relax the body and mind by slowing down and releasing tension.

Yoga Nidra means “yogic sleep” and is a guided practice that leads the practitioner to deep levels of rest, beyond that of a dream state.

Through a consistent Yoga Nidra practice, individuals can realize the numerous benefits of yogic sleep, helping with stress, depression and even insomnia. It can even help with self-care and self-love, reminding you not to neglect yourself.

The benefits of Yoga Nidra are immeasurable. Each person will find growth, healing, and discovery in unique ways. However, it is clear that Yoga Nidra provides basic value to its practitioners in seven profound ways:

• Stress Reduction

• Management of Chronic Pain

• Improved Sleep Quality and Patterns

• Healing and Navigating Trauma

• Diminished Symptoms of Depression and Anxiety

• Refined Mental Clarity

• Restoring the Physical Body Systems

It is recommended to listen to all guided meditations with headphones

It is recommended to listen to all guided meditations with headphones

It is recommended to listen to all guided meditations with headphones

You may use this Relaxing & Healing meditation to fall asleep, or your may allow it to relax and calm the body and mind.

At the end of the practice, I offer the option to return back to full alertness, or to fall asleep.

For this reason, there is no chime at the end of this meditation.

It is recommended to listen to all guided meditations with headphones

It is recommended to listen to all guided meditations with headphones

It is recommended to listen to all guided meditations with headphones

It is recommended to listen to all guided meditations with headphones

It is recommended to listen to all guided meditations with headphones

It is recommended to listen to all guided meditations with headphones