Friday, March 14, 2008

Postures that Promote Mental Health

When youre experiencing symptoms of depression, exercise may be the last thing you want to think about doing; however, it could be one of the most beneficial, particularly if the exercise you choose is yoga.

Well over a hundred million people worldwide are affected by depression, and in the U.S. alone the annual cost of medically treating depression is astronomical. That said, yoga isnt an instant cure or a replacement for the clinical treatment of severe depression. But at the same time, yoga practice may ease some of the symptoms of depression or even clear a path of sight through the gloom. It might also increase feelings of empowerment for sufferers, by showing them a way to treat themselves better.

If youre new to yoga, the hardest thing might be actually making it to the mat; but even if you start with just a few poses a day, you may find that youre soon ready to do more. The slow, deep breathing, the yoga postures and the meditation can each help you to become more in tune with yourself, by strengthening your sense of wholeness and balance in mind, body and spirit.

The benefits of yoga dont end there. Regular, slow and gentle practice can help reduce stress, contributing to a more peaceful state of mind and positive outlook. You might see the results in better mood control, improved concentration and energy levels, as well as in your general sense of well-being.

Theres science behind the positive effects of yoga, as well. Practicing yoga can stimulate the nervous system and circulation, raising the levels of hormones that make us feel good and decreasing those that cause us to feel stressed. Yoga practice can also be beneficial to the immune system and can help flush toxins from the body.

If youre interested in trying yoga to soothe feelings of depression, you might want to join a class at a nearby yoga studio, fitness club or community center. A good certified instructor should be able to provide you with tips and poses that are particularly good for easing depression, but you can also turn to videos or the Internet for sites addressing this more specific use of the practice.

For a more in-depth examination of the relationship between yoga and mental health, you might want to read Yoga for Depression: A Compassionate Guide to Relieve Suffering through Yoga, by yoga instructor and mentor Amy Weinstraub.

Brodi Saatpha has been practicing Yoga for many years, and one day hopes to attain true enlightenment. When she is not teaching others how to discover inner peace, she writes for yoga-insight.com a website educating people about home yoga workouts, comfortable yoga clothes, yoga retreats and more.

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Xbox 360 Homebrew Games - Are You Missing Out?

xbox 360 homebrew games are something that most 360 owners have never even heard of. A homebrew game is a game that's been developed outside of the normal realms of development, and as such is available as a free download. If you'd like to know where to get homebrew games, check out the rest of this article.

There are a few simple things you will need in order to get some xbox 360 homebrew games-

1-You'll need a computer to download the games too. As you may already know, when you take your 360 online the main objective is gaming, and so it's not possible to direct it to any of the places necessary to find the homebrew stuff. It's not even possible to download the games directly to the 360.

2-You'll need as fast an internet connection as possible. While most xbox 360 homebrew games aren't as large as the regular games that come on dvd, they are still most likely going to be a fair size, and if you have a fast internet connection you will be spared the days or weeks sometimes necessary to download.

3-The last part, and most often the hardest to find, is somewhere to download the games from. If you perform a simple Google search for "xbox 360 homebrew games", you'll be inundated with results, and if you click on a few of them you're going to find yourself under attack by a mass of spam and popup advertising. Sites like that get paid for you to look at their advertising, so it's pretty tough to find a site you can trust which honestly offers what you are looking for.

The most obvious place people begin their search for xbox 360 homebrew games is the Peer to Peer (P2P) sites, also known as torrent sites. Sites like these are where just about every download criminal hangs out, not to mention all the hackers and spammers there. It's best to avoid these sites for two reasons- 1 Downloading stuff from them is against the law. The sites are breaking the law, simple as that. 2- All the hackers etc are only there because they create fake files for people to download and get spread around, because they infect them with viruses. It's pretty unsafe to download anything from a site like this.

Over the last year or so however, a realistic alternative has emerged for anyone looking to download xbox 360 homebrew games. These sites are starting to emerging more and more, and they offer all kinds of downloads, everything from homebrew stuff to movies and they also usually have a great selection of regular games which you can download for free.

The only slight catch with sites like this is that there is a charge-it's usually something like $40-$50, and once you pay it you get to download as much as you like. There are no download limits, and they are usually very fast. If you don't the idea of paying, think of it this way-would you rather spend your next $50 on one game in a store, or spend $50 and get every single 360 game ever released, not to mention movies and homebrew stuff?

I'm hoping you've found some value in this article. Finding xbox 360 homebrew games can be a real task. Check out the links below for some of the best sites.

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The Esky RC Helicopter

The Lama V4 RC helicopter comes full built and ready to fly micro helicopter. Its coaxial head design which is counter-rotating is very stable than anyone who has not flown one of these before will become very experienced in a short period of time. The V4 Lama has other features that many other remote controlled helicopters do not have. The strong power of its Esky 8g servo's, and 4-1 controller are great to look at, very low weight and are great on the eyes. The counter rotating blades assist in cancelling out the rotating torque meaning you can hover with ease that other helicopters find hard to achieve. The rudder turning is also assisted and leaves no instability. A great rc helicopter to fly and a fantastic machine will keep you engrossed for a long time. This has got to be one of the best helicopters on the market with its stable flying, performance and flying grace.

All you need for flying this machine comes in the box which consists of the helicopter fully built and ready to do, a 4 channel radio controller, long lasting lithium battery, 12v car battery adapter and AA batteries for the radio controller. The box is even good to look at so great for a gift for a son or dad.

specs:

(1)Main rotor diameter:340mm

(2)Weight:230g

(3)Length:408mm,width:85mm,height:180mm

(4)Power system:180 motor*2

(5) Build: RTF

(6)Transmitter:Standard 4 CH

(7)Mix controller:4 in 1 controller

(W/gyro,mixer,ESC,receiver)

(8)Servo:8g,1.3kg.CM,0.12s/60

(9)Battery:7.4V 800mAh Li-polymer battery

Features:

1.Coaxial, counter-rotating blade rotor design provides incredible stability and positive control.

2.full RC system set Included, ready to fly out of the box.

3.pre-installed ESKY 8g servos and

4-in-1 control unit

4.No installation or assembly required.

5.Dual 180 motors makes the Lama V4 powerful and efficient.

6.800mAh 2-cell Li-Po battery pack is low weight, high power and provides flight durations of 10-15 minutes per charge.

There are many more types of RC Helicopter with the most popular type of model being rc cars which have several varieties such as petrol rc cars, electric and nitro fueled. Aside from them, you also have planes, tanks and robots so a hobby area which spans a wide area. We hope this article has been useful and you check out the Esky Helicopter.

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Business Golf: The Questions Business People Should Ask Themselves

Why do you believe in what you believe?

I am not talking about your Religious beliefs. I am talking about the belief people have in something that will work, or not work.

Lets take business practices you believe are successfully to doing business. Or, the procedures you take in doing business because you believe it will work.

Granted, there are some really sound business practices business people should follow that are more than a belief and are more proven to work, or not.

But, there are some proven business practices that could be improved.

Let me ask you a question EVERY business person should ask themselves when it comes time to improve your business bottomline.

What is the one thing you do that is successful in doing business?

Usually the answer will consist of several things you do to secure business because you believe you need these several things to be successful. See, you have a belief that needs improving

Why? Well, Why is the question you should ask yourself more than any other question. For, to understand Why something is done builds your belief in that something.

If the answer to Why is something you did not know, then you learned something. So, learning the answer to Why is the first step to believing in something.

Lets get back to the original question of the one thing you do that successfully brings in business, improves your business or, even better, elevates your business image.

If you answered the questions with something like the most important thing I do to successfully do business is to get to know my customers better then you have either read my book on How To Play Business golf, or you have figured out the most important thing you need to do in business.

Now, ask yourself, does knowing your customers better really make your business successful?. The answer is simple, Absolutely. If you believe that it is the most important part of you doing business and you believe you are going to continue to make an effort everyday to talk and visit with at least one customer a day, then you have established a belief.

Now, let me answer the question Why.

Getting to know your customers is more than sending them an invoice with Thank You, Have a nice day written on the bill, or mailing out Holiday Cards once a year.

Getting to know your customers is taking the time to personally visiting with them at least three times a year; to get to know them as a person, not as a client. Even in the legal and medical professions, there is a need to learn more about the client than their legal or medical problems.

As is the case in every business, getting to know your customer is getting to know the problem before it happens.

What you learn when visiting with a customer is their likes and dislikes. This is very important information you will need in order to do business with them. It also provides you knowledge of a problem before it gets out of hand.

Knowing your customer allows you to prepare your business to keep your customer, or to compete in the market for your customer.

Also, the time spent with your customer allows the customer to get to know you. This really pays off, especially when it comes time for your customer to decide who to do business.

On the same note, when your customer gets to know you they are more than likely going to refer their friends to you. When you let your customer know that your intentions are to get to know them better so you can better serve them they are going to pass that on to their contacts.

So, the direct answer to the question Why do I need to get to know my customers is this..

The more you know about your customer the more you know how to do business with them. And the more you know what your customer thinks of you, and your business, the more you are prepared to improve your business.

And the best answer to the Why is, If you are doing well with this customer he is going to let his contacts know how you do business, which brings you more business.

Now, let me take this a step further. From taking the time to visit with customers to learn what they think about your product or services you have eliminated the time you would have had to take to do damage control on the way your business would have been running. So, you get to use your time more effectively building solid business relationships instead of spending even more time constantly making apologies for the way your business is going.

Having already solved problems before they happen will open up more time to think of things to do to improve your business.

So, now, the answer to Why has developed your belief in something.

Now lets take the other side of the coin on the answer to the original question, what is the one thing you do to successfully do business?

There are many of you who work for someone or have a position in a company that has nothing to do with customer contact. Being from that environment I can truthfully say that companies who do not support these operational employees in providing them an opportunity to periodically get on the frontline with the customers are very, very short sighted and are missing out on some great opportunities to increase their business and corporate image.

If your business has 100 employees, you have 100 business representatives. No matter if they are the stockmen in the warehouse or receptionist in the front office, they are your business. When someone asks them who they work for, they are telling that person they are working for your business. This instantly makes them one of your companys representatives. The businesses that take advantage of this are the businesses who know how to be successful.

Every business that has employees should encourage each of them to take part in building relationships with customers.

Why do I believe it can be done? Well, that is because I know it can be done.

Many years ago, when I was stuck off in a sea of cubical, typical to corporate America workplace, I received a call from one of the companys many disgruntled customers. How he got my office number is still a mystery, but I suspect that someone I knew personally provided him with the information. And, why he was calling me was simple, he could not get a live person on the 800# that all large companies are providing their customers to call to air their concerns.

What this very upset gentleman wanted was to talk to someone. Just anyone in the company to talk to him and hear what his concerns where. The gentleman had little expectation that anything was going to be done to fix the problem he was having, he just wanted to air his concerns in hopes that someone would understand his situation and fix the problem so more customers are not miss-communicated to

Now, my job then was to process reports and coordinate with internal departments to make sure they got the information they needed to do their job. Usually this responsibility would take about 10 hours each day to get the work processed. So, needless to say, I did not have the time to take to talk to a customer about his problems.

But, after an hour and half of listening to the customers concerns I found it very disturbing what he had been told by the companys representatives who are responsible for making customer contact. Being a good corporate citizen I needed to address his issues so other customer would not had to go through what he had to go through.

After completing the conversation with the gentleman I compiled my notes and looked for the root problem that was causing the gentlemans concerns. What it boiled down to was there was not relationship built with the gentleman when he contacted the company to do business.

There was nobody interested in knowing that the gentleman was handicapped and was taking care of his ailing mother. Nobody even wanted to know if the services he wanted to purchase would help his situationnobody wanted to know his likes and dislikes

Knowing how this corporation worked I knew that getting a change made would take a long time and would not meet this customers needs right away. And I also knew letting my superiors know what had taken place would just be half heartily taken seriously.

I was more than likely going to be asked Why I talked to the gentleman. It was not my job to talk to customers!, or Why did I not hang-up on the gentleman?, or Why did I not forward him on to someone in Customer Service?

Knowing then how powerful getting to know a customers needs where, I did what I thought was correct and called the customers sales rep and explained what took place. The sales rep was totally shocked and committed to contacting the gentleman.

What I believed to be a situation where nothing would get done to save a customer turned out to the contrary. A few days later I received a call from the gentleman thanking me for taking action and he reported that the sales rep did call and the situation is on its way to being taken care of

So, as you see, I had a belief in one thing would happen, which after asking why does it have to be that way, changed my belief in that it didnt have to happen that waya prime example of how w belief can be changed or improved.

If you are one of the many, many business people from very large companies, who answer the question with there is no way I can take the time to talk to any of my companys customers then you probably are spending all of your time in damage control or fixing problems instead of keeping the business under control You are not getting to a point where you are seeing the problems before they occur.

Lets take a look at this problem, because if you are having this problem of not having any time, or feeling that talking to a customer as not being important, than you have build a belief that needs to be changes.

How do you go about getting this belief changed? Ask the questions Why.

Why is it you do not have the time to take to pick up the phone and call a customer?

Is it because you are sitting in a cubical shuffling paper doing the work of what use to take five people and have a duty that does not require any customer contact?

Is it because you are in the warehouse filling customers orders and are jumping through all kinds of hoops to get the orders filled on the schedule?

Or, is it you are actually talking to customers, but what they have to say is confirming a problem they have with your business you believe you cannot change?

See, in a way, I have asked Why in an attempt to better understand your belief. And what I learned is that your belief is based on something that should have been done from the very beginninggetting to know your customers better.

OK, so you do own a business, or you are part of a company that needs to change its belief in how to successfully do business. How do you go about making the change?

First, when you start asking How questions, you are taking steps to making the change in a belief. Asking a customer the How question is the fastest way to finding out How to change your belief in being successful.

But, before you make the changes need to get to visiting with customers and asking them questions, lets talk about what needs to be done to prepare for those visits.

No matter if you are a one person business or you own or work for a company with 100 or more employees, the first thing that has to happen is in your acceptance of CHANGE. Yes, change is hard for some people to do.

Change means you will have to stop what you are currently doing and move towards doing something different. Change means you have to take some time to retool the way you do business. Change means your employees are going to have to learn something new, or learn to do something different.

What you have to understand is that change causes friction. Anytime someone has to stop what they were told to believe was the things to do to get their job done you are going to get friction. Just like when you push the brakes on your car to hard, your tires are going to screech against the pavement.

The same thing is going to happen with you and your employees. So, How do you deal with it?

To deal with change is to expect un-acceptance of the change. If the change you have to make is that everyone in the company is going to take one day a month and take a customer out to get to know them, expect that someone is not going to be un-comfortable with this.

Think out what it is you want to change and how you want to change it. Then sleep on the changes. If they feel as good or better when you wake up the next day, then you can expect that the rejection to the change by your employees to be minimum.

The most important thing is to believe in what you are changing to will be successful. If your employees see your confidences in your words and actions they will follow. If not, then you may need to find a few new employees who are willing to make the change and believe in what your company believes in.

So, now that you have prepared for the change lets talk about some of the changes you should make.

The direction of the changes you need to make in your SOP (Standard operating Procedures) should stay consistent with all of your companys policies. If your goal is have each person in your company make a call on a customer one day each month, then there needs to be a well written and though out policy you promote as part of your SOP.

Being an operations manager, I know that if you have 100 employees you are going to have 100 days of lost productivity, and you are going to have as many as three employees out visiting with customers each day. This not counting the employees who call in sick, of are on vacation.

Overcoming these logistics is why you have to plan your change. Maybe you make your policy to each employee take a customer out each quarter. This would spread out the time away from doing their jobs.

You then start asking the What if questions.

What if you do not have 100 customers for your 100 employees to call on? Then make it where employees take one day each quarter to go to a Networking Function to make new contacts for your sales force. Or, ask your employees to find a potential customer amongst their personal friends and take them out for the day to let them know what your business is all about.

I am sure you are now seeing how much more your business has already grown by doing this. If nothing else, the word is going to get around that you allow your employees to take one day each quarter to spend with customers or potential customers. When it comes time to grow your business you are not going to have any trouble finding qualified employees.

OK, so you have done all of your homework and you have walked out a number of scenarios of how you want the change to work and you have developed an even stronger belief. It is now time to schedule the change.

This might be the toughest part of the change. Anytime you ask a WHEN question, you are asking one of the hardest questions of all.

You are going to have to face it. There is no good time to make a change. Some would thing that the first of the year is good. If that feels good then do it. If you want to wait until the summer, then do it then. Whenever you chose, make it part of your belief that it is the thing to do.

Not we get to the decision making questions. ..the What questions.

What can I do to make the change more comfortable?

The best thing to do is organize something special. Use your imagination. Make it fun. Most importantly, present the message that gives your employees confidence that the change is for the better

OK, you have made the announcement and the change is in place. Now What..

What are some events, functions or activities your employees are encouraged to do to purposely allow enough time during a day to find out the most they can about a customers likes and dislikes.

Well, have you heard about Business Golf? Yes, I have asked a Have question. A question starting with the word Have is one of the most powerful questions that can be asked. That is because any question that starts off with the word Have is providing you a solution, or something that could improve your belief.

Business golf is more than just playing golf. If is playing golf with the sole purpose of building the most solid of all business relationships.

Now that you have made the change in your business to get to know your customers needs, Business golf is a perfect business tool that offers your employees the opportunity to know your customers.

Business golf also can be used to get to know potential customers as well. A very real simple solution to a real big problem.

So, lets recap.

I have discussed why people believe in what they believe and how sometimes beliefs need to be improved upon. I talked about the WHY, How, What , When and Have questions in learning how to change, or improve, a belief. And I told you about Business golf and why you should use it to enhance your belief in your business.

Now, it is all up to you.

Scot Duke is a no nonsense entrepreneur whose mission is to show everyone how golf can be a fun way of doing business.

Using his 31 years of experience in operations management, business marketing and years of organizing golf events, he outlines his approach to bring golf into business as one of the tools to use to gain success

Recognized by his peers for his keen ability to manage towards success, Scot lays out the plan to follow to secure successful business opportunities through playing business golf.

Scot is President of Innovative Business golf Solutions, LLC, a service company providing businesses with assistance in finding solutions to securing their valuable customer and employee base through using business golf.

Scot lives in dallas, Texas with wife, Kat.

He enjoys golf, writing, business consulting, playing blues guitar, helping junior golf programs and getting involved with anything that has to do with golf.

Scot is also co-founder of Screen Door open Charity Golf, Inc, a 501c3 non-profit organization, whose mission is to raise funds for junior golf

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Wireless Network Security: How to Use Kismet

Kismet is a wireless network detector / sniffer which can give you a vast amount of information about wireless networks. Wireless network security flaws are well documented but often very hard for the common person to understand. I will be showing you how to use kismet with out even having to install Linux, or compile kismet.

First you need to proceed to remote-exploit.org and download and burn their Auditor CD. (IF you dont know how to burn an iso image, go to Google). This version of Linux doesnt install or modify your hard drive; it will boot from the CD and use a Ram Drive (On your Memory).

Auditor is not only a great tool for testing wireless network security with kismet but it also has many other computer security tools on it as well.

Client Window

Next, to start Kismet proceed to the Linux version of the start menu, and press Auditor. now proceed to the wireless /scanning/kismet tools/kismet.

Once you click on Kismet it will ask you for a default location to place the Kismet log files for analyzing later, just press the desktop or temp file.

now I will show you how to use Kismet. When kismet initially opens you will see a greenish box with numbers and network names (If any are near you) clicking away dont be overwhelmed. (Also I cant show you how to use kismet if you dont have the correct wireless adapter, get an ORINICO gold Classic card off EBAY.) The Orninco gold classic card will be automaticly detected by auditor linux.

The Kismet columns will show the wireless networks SSID (Name), Type of device (Access point, gateway) encryption or no encryption, an IP range and number of packets. Kismet will pick up hidden networks with SSID broadcast Disabled also, Netstumbler will not.

now Press H, to bring up the Help Menu. This will give the nuts and bolts on how to use kismet. If you tab down to the network you are auditing and press C, Kismet will show you all the computers that are using that wireless access point / gateway. This Kismet screen will show you the clients mac address, Manufacture of Wireless adapter, IP address range and traffic.

Kismet: Help Menue

now to get out of that screen press Q. Tab Down on the Main Kismet Screen to another SSID and press I. This Kismet window will show detailed information about the wireless network. The Kismet detail screen will show the type of network (Infrastructrure / Adhoc), signal strength, channel, encryption type, and much more.

Kismet will also give you sound alerts when new wireless networks are discovered or security alerts or suspicious clients are in range. Suspicious clients would be people like you who are using Kismet or Networkstumbler. Unlike you these could be Wardrivers looking for venerable networks to hack into.

Kismet Alert page

You can prevent War drivers from discovering your wireless network by performing a proper site survey which will help limit signal bleed off to unneeded areas. You should write down the suspicious mac address and keep an eye on your access logs. If the War drivers are really stupid just look out your window and look for cars with weird antennas.HA HA HA.

Kismet is more than just a tool to discover wireless networks; it can be used in conjunction with other tools to crack WEP/WPA. Many websites will claim that WEP can be cracked in less that five minutes. This is only half the truth because it could take many hours,days,months to gather enough packets to crack. Good luck and have fun learning the more advanced applications of kismet.

Keep your wireless network simple and secure. Join the most popular wireless networking newsletter on the internet http://www.wirelessninja.com

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The Benefits of Meditation: Tips and Techniques

Meditation is healthy, safe and affordable. In fact its free. The only expense youll have is a meditation mat, which isnt especially necessary-at least from my experience. Meditation has been around for 5,000 years, and was originally a spiritual component of yoga. through the years non-yogis adopted it, intuitively sensing and connecting the practice with greater peace of mind. Personally, I cant say enough good things about meditation. Its use has rewarded me with less worry and much more energy. But Ive never been one for anecdotal evidence. Lets get to the science

Transcendental Meditation

Recently, theres an incredible amount of science tied into the benefits of meditation. The studies are endless and cover a variety of meditative practices. On Transcendental Meditation alone (mantra repetition) there are over 500 studies. Some are more noteworthy that others. A study in the Japanese Journal of Public health found that through Transcendental Meditation, industrial workers sleep improved and their smoking decreased. Another study conducted at the MERU Research institute, in Buckinghamshire, England found that the length of time practicing the Transcendental Meditation and TM-Sidhi program correlated with younger biological age and younger functional age.

Mindfulness Meditation

Mindfulness meditation, which asks us to focus on our breath to facilitate awareness of the present moment, is another widely studied meditation technique. After studying the effects of 8-weeks of mindfulness meditation on participants, a 2003 report in the Journal of Psychosomatic Medicine concluded: A short program in mindfulness meditation produces demonstrable effects on brain and immune function. Impressive, but fairly vague. To get a more committed response to the benefits of meditation we have to turn to Taiwan. In 2002 their journal Chang Gung Medicine reported that training in MM may be a medically superior and cost-effective alternative to pain medication for the control of headaches with no underlying organic causes in highly motivated patients.

Stress reduction and Meditation

What causes these positive physical changes? To answer this, other research has looked at the specifics of what happens in the body during meditation. . Researchers at the Maharishi school of Management in Fairfield, Iowa, found that meditation has an enormous impact on stress reduction. When they examined a group who had meditated for four months they saw that they produced less of the stress hormone cortisol. They were therefore better able to adapt to stress in their lives, no matter what their circumstances were.

Having balanced cortisol levels is essential to mental and emotional health. Notice I say balanced rather than none. We dont want to completely eliminate cortisol. If we did wed be dead. Even low cortisol levels can be dangerous. Not enough cortisol is the identifying trait of Addisons disease. John F. Kennedy had this condition, which he denied passionately during his presidency. Yet during his term he regulated his levels through hydrocortisone (synthetic cortisol). The reverse of JFKs condition is called Cushings Syndrome.

The five most common and noticeable changes of this condition include; red face and puffy cheeks; excess fat surrounding the collar bones, muscle weakness, and hypertension. But we dont have to have Cushings Syndrome to be damaged by extra cortisol. The changes we experience may be subtle variations of these. Plus, the changes caused by excess cortisol are age dependent. Young people may stop growing and teenagers can develop acne. The mature among us arent safe either. Since excess cortisol damages bone-tissue those over age 60 may develop fractures related to osteoporosis. So its evident that if we can regulate cortisol, especially through a natural process, we owe it to ourselves to try.

Other benefits of Meditation

Regina Drueding, MD, is a meditation instructor at Life Circles in Utah, USA. She quotes the benefits of meditation as follows: more energy, improved quality of sleep, decreased anxiety, lessened chronological aging, improved concentration, improved visual acuity, increased alertness and heightened immunity. She writes: Besides the benefits mentioned earlier, meditation results in improvement of hypertension, sleep disorders, headaches, heartrhythm disturbances, chronic pain pain due to cancer, infertility and irritable bowel syndrome. Following meditation, mental and physical refreshment result and benefits are cumulative with regular practice.

How to Meditate

Meditation is both simple and complex. Its like defining the color orange: When you see it you know it. Similarly, the experience of meditation is best, wellexperienced. In an article in New View magazine, Shippensburg Universitys Dr. C. George Boeree describes the basics of buddhist meditation. In summary, the beginners technique is as follows:

1. Sit or kneel comfortably.

2. The hands are loose and open with the palms up, one atop the other and thumbs lightly touching.

3. head is upright. Eyes may be closed or open. If open they should focus on your hands or a spot nearby.

4. Beginning meditators should count upwards to ten on each exhale. Breathe in a relaxed and natural way. Then begin again at one and repeat. Continue to breathe naturally.

5. Continue for 15 minutes.

In my personal experience, I dont find that the specific length of time is as important as repetition and persistence. To paraphrase, 10 minutes daily beats 15 minutes once a week. This brings me to another point: We all have different personalities and as such, different meditation approaches suit some more than others. Thankfully there are many varieties of meditation. Some varieties have sub-varieties.

Mindfulness meditation is one of these versatile practices. Perhaps its because its essence-awareness of the present moment-is so versatile. Mindfulness in our daily life can be practiced by slowing down and attending to our surroundings. What are our 5 senses telling us? We can use mindfulness in the middle of a hectic day, such as paying attention to our breathing when stopped at a traffic light. We can also use other everyday events as triggers for mindfulness. Buckling your seatbelt? Make this a reminder to return to the present. Really think about what youre doing and the details of the experience.

The more traditional may benefit from a more formal mindfulness practice. You may sit in the identical form as in traditional Buddhist meditation- on a chair or kneeling. However, you may also sit with your legs crossed. Your eyes are closed and your posture is both straight and relaxed while your head remains upright. Focus on your breath and allow mental chatter to float by without regard. Thoughts, emotions and sensations will come, but dont be influenced by them. keep focused on your breath. If you are getting involved with your thoughts dont worry-your efforts arent destroyed. The key thing is to bring your attention back to breathing and continue. This can go on for 5 minutes to 5 hours. Its up to you.

Transcendental Meditation is another popular form of meditation. Generally, this type is practiced twice daily for a period of 15-20 minutes. Again, this technique involves sitting comfortably. Yet in contrast to basic Buddhist the eyes stay closed. Each student is given a mantra and is instructed to induce relaxation through use of this mantra. Since many of either cant or wont go to a formal TM class, a no-fail mantra I recommend is the classic OM. In The Heart of Yoga, T.K.V Desikachar writes that repetition of "OM" enables us to maintain mental and emotional calmness, overcome obstacles and enable understanding. It is the shortest of the mantras, and is said to be suggestive of God. If youre uncomfortable with the religious aspects of OM I suggest a word that has positive meaning for you, such as love, calm or peace. Calm is an ideal substitute, since vocally it resembles OM.

Final Word

You may never, ever choose to meditate. Yet if this is your choice it may be valuable to question why. For a long time I was reluctant because of images of the dropout hippie 60s. Yet when I tried it the experience overcame my reservations. If you try it the same may happen to you. If it doesnt you havent lost any money, and youve gained a new experience.

Resources:

Getting in the Gap: making conscious Contact with God through Meditation (Hay House Inc., 2003)

The Miracle of Mindfulness by Thich Nhat Hanh (Beacon press, 1975)

Galina Pembroke

Steve Ross Yoga Dvd