Tag Archives: meditation

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Hacking My Day: Habits for Happiness and Creativity

What are your daily habits?

~ Hacking My Day: Habits for Happiness and Creativity ~


Habits are like tiny bursts of rocket fuel that propel us towards a smoother, more fulfilling day. I wholeheartedly believe in the power of cultivating beneficial habits that I enjoy. However, habits can also become mindless routines or sources of anxiety if we get too rigid. To keep things interesting and avoid burnout, I find it essential to incorporate variety into my daily rituals.


The first hour after waking up is my golden time. I seize this opportunity to jumpstart my creativity through automatic writing, blogging, or contemplation. To prime my mind for inspiration, I begin with a quick autogenic relaxation exercise, followed by at least ten minutes of free-flowing writing. Imagine me, diving headfirst into my creativity like an enthusiastic swimmer on a hot summer’s day!


Before my morning shower, I take a moment to program myself with the five Reiki spiritual principles. I commit to staying enthusiastic, calm, grateful, honorable, and compassionate. Each principle is reinforced with a corresponding rune posture and chant. This establishes a positive foundation for the day ahead.


After showering, I light a candle to symbolize the kindling of light, life force, and love. Then, I perform a three-rune reading to identify the energetic forces that will influence my day. I interpret the runes using the law of three: affirmation, reception, and reconciliation. This practice injects a sense of adventure into my day, allowing me to tap into my creativity and courage.


Before diving into work, I take a quick moment to check my calendar and plan my day. This helps me prioritize tasks based on urgency and impact.


At midday, I steal away for a minimum of 20 minutes of meditation. Depending on the day, moon cycle, and season, I might use Gassho meditation as a base and branch out to Zazen, Metta, or Yoga Nidra.


Evenings are for self-care. Ideally, I unwind with some breathing exercises followed by a 36-minute rune yoga routine that incorporates chanting, postures, and mantras. If I have a specific goal in mind, I might tailor the rune sequence to emphasize my intention.


Before calling it a day, I take a moment to express gratitude by journaling in my Dailio app, which I use to track habits and mood. To wind down, I spend 10 minutes reading an inspirational book or scripture.

As I drift off to sleep, I choose one of three practices:
Visualizing peace, health, and happiness for loved ones and the world.
Recalling the day in reverse, starting from the present moment and journeying back to the morning.
Active listening, which involves focused breathing followed by listening to white noise.


These are the daily habits that fuel my life. While I don’t always follow the exact routine, I find that structuring my day around these rituals brings me the greatest peace, happiness, and sense of connection.


© Jurgens Pieterse. All rights reserved. 2024

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Runes: The ultimate toolbox for self-care

How do you practice self-care?

~ Runes: The ultimate toolbox for self-care ~


Have you ever felt a nagging sense of needing to prioritize your well-being? That inner nudge is your unconscious mind urging you to focus on self-care. True well-being encompasses physical, mental, and spiritual aspects. Self-care is simply the act of creating time for practices that nurture you and promote growth.


For me, the ancient practice of runes has become a powerful tool for self-discovery and actualization. Runes are a set of symbols, each with rich meanings that touch upon various aspects of life. Rune practice offers a unique blend of techniques to create a holistic approach to well-being.
Enhancing physical well-being rune yoga combines postures that mimic the shapes of the runes with focused breathing exercises and concentration. This gentle practice brings the body and breath into harmony, promoting physical well-being.
To sharpen sharpen the Mind and reframing t houghts rune meditation incorporates mantras (chants) and visualization. Focusing on these mantras fosters a positive mindset and helps reframe negative thought patterns.
Spiritually the runes are gateways for exploring our inner world and purpose. The runes hold a symbolic language that delves into life’s deeper questions about purpose, destiny, and the interconnectedness of all things. Contemplating these symbolic meanings can bring a sense of peace and connection to something larger than oneself leading to inner coherency, integrity and  harmful my of being.
Rune practice has become my personal toolbox for self-care. It offers a unique blend of physical postures, breathing exercises, meditation, and exploration of deeper meanings. If you’re looking for a way to nurture your well-being on all levels, consider embarking on your own journey of self-discovery with the runes.

© Jurgens Pieterse. All rights reserved. 2024.

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Meditating while lying down

Yes, you can absolutely meditate while lying down! In fact, for some people, it can be a more comfortable and accessible way to practice.



Here’s a breakdown of the pros and cons of meditating while lying down:
Pros:
– Restful and comfortable: Lying down allows your body to relax more easily, reducing tension and making meditation more enjoyable.
– Easier on the body: If you have trouble sitting comfortably for long periods, lying down can be a great alternative, especially if you have any pain or injuries.
– Spinal alignment: Lying on a flat surface can help elongate and straighten your spine, which can be beneficial for meditation.
Cons:
– Risk of falling asleep: This is the main drawback. Lying down can make it easier to drift off, especially if you’re tired.

Here are some tips to help you meditate while lying down and avoid falling asleep:

– Set an alarm: If you’re worried about falling asleep, set a gentle alarm for the end of your meditation session.
– Avoid heavy meals beforehand: Eating a big meal before meditation can make you drowsy.
– Choose the right time: Don’t meditate right before bed when you’re already tired.
– Focus on your breath: Pay close attention to your breath sensations as it enters and leaves your nostrils. This can help keep your mind engaged.
– Open your chest: Keep your chest slightly open to facilitate deeper diaphragmatic breathing, which is more stimulating than shallow breaths.
– Support your spine: Use pillows or blankets to support your head, knees, or lower back and maintain good spinal alignment.
– Try a body scan meditation: Instead of focusing on your breath, focus on each part of your body systematically, tensing and relaxing different muscle groups. This can be a good way to stay present.

#Meditatiomcoach

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Unveiling the Power of Meditation: Quality over Quantity and the Path to Inner Peace


Ever feel like your mind is a hamster on a wheel, perpetually spinning and getting nowhere?
We’ve all been there, even seasoned meditators.  Meditation, a practice rooted in ancient traditions, offers a path to inner peace and clarity. But what if the idea of sitting still for an hour fills you with dread?

Here’s the key: focusing on quality over quantity and consistency over duration
unlocks the true power of meditation.

We’ll explore how to gradually increase your meditation duration without sacrificing the transformative experience.

Quality First: Letting Go of Expectations


While longer meditation sessions can lead to deeper experiences, aiming solely for extended duration can be counterproductive. Meditation is about quieting the mind and simply being present. Setting a time target can introduce pressure and ego attachment to how long you sit. This defeats the purpose of letting go and connecting with your inner wisdom.


Gradual Progress: Building Confidence and Comfort


If you want to meditate longer, take a gradual approach. Break down a long session into shorter, more manageable ones. For instance, three 20-minute sessions might be easier than a single hour. In between sessions, stand up, stretch gently, and do some light breathing exercises before starting the next one.  Gradually increase the duration of these shorter sessions as you become more comfortable. This approach trains both your mind and body. Similar to building muscle, meditation requires consistency.  Completing these shorter sessions builds confidence and fosters the belief that longer meditations can be effortless. Ultimately, long meditations are only beneficial when achieved effortlessly. Struggling to focus or enduring pain won’t lead to significant results, and may even cause discouragement.  Be gentle with yourself and prioritize consistency over length.


Preparing for Deep Meditation: Comfort and Focus


To prepare for longer meditations, incorporate relaxation techniques like yoga stretches and breathing exercises before you begin. If you experience pain or discomfort, it likely signifies a posture issue. Adjust your seating to support relaxed muscles without slouching.

Here are some additional tips:
– Find a time that works for you:
  Consistency is key,  so choose a time you can realistically meditate each day,
   even if it’s just for a few minutes.
– Eliminate disturbances:
   Find a quiet and undisturbed place to meditate for longer periods.
– Create a dedicated space:
   Having a designated meditation area can signal to your brain that it’s time to focus and relax.

Samadhi: A State of Oneness (Optional Section)

Samadhi, in the context of meditation and yoga, refers to a state of prolonged, deep meditation characterized by union, absorption, and bliss. It’s considered the ultimate goal in Patanjali’s eight-limbed yoga system (Ashtanga Yoga).  This system emphasizes a holistic approach, where achieving samadhi is a culmination of consistent practice across all eight limbs, not just meditation itself.

The Eight Limbs of Ashtanga Yoga:
1. Yama (Ethical Observances):
    Cultivating ethical principles creates a foundation for deeper meditation.
2. Niyama (Self-Discipline):
    Observing self-discipline strengthens resolve and creates a stable environment for meditation.
3. Asana (Physical Postures):
    Yoga postures prepare the body for meditation by improving flexibility,
    strength,
    and stamina.
4. Pranayama (Breath Control):
    Pranayama techniques help regulate the flow of energy in the body and mind,
    calming the nervous system and preparing the mind for deeper concentration.
5. Pratyahara (Sense Withdrawal):
    Withdrawing the senses from external stimuli allows you to turn your attention inward and focus on your inner world.
6. Dharana (Concentration):
    Focusing your attention on a single point trains the mind to become more focused.
7. Dhyana (Meditation):
    Sustaining focused attention without interruption is the practice of meditation itself.
8. Samadhi (Absorption):
    This is the ultimate state of absorption where the mind transcends limitations and becomes one with the object of meditation.

Reaching samadhi is a rare and challenging feat, but the journey itself offers numerous benefits like increased self-awareness, inner peace, and mental clarity.
While not everyone may achieve samadhi, the practice of meditation itself can lead to significant improvements in your well-being.

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ACTIVE LISTENING


Meditation Variety for Individual Needs


According to a meditation coach training program, various meditation techniques cater to different preferences. This highlights the importance of exploring diverse practices to find the most suitable one. Among these techniques, “Active Listening” stands out for its unique approach, as detailed in the book “Sensory Perception Training” by JC McDonald and Karl Welz.

Active Listening: A Focus on Sound


Active Listening meditation deviates from traditional methods by utilizing a specific breathing pattern followed by a focus on white noise. Here’s briefly how it works:
1. Relaxation Induction: Participants begin by creating a relaxed state, potentially using techniques like autogenic relaxation as advocated by Welz in other works.
2. Breathing Retention with Release: After achieving relaxation, a deep breath is taken, held for 10 seconds, exhaled, and then held again for 10 seconds. This cycle is repeated with progressively longer breath holds (15 seconds, 20 seconds, and 25 seconds). During the final cycle, the breath is held on exhale for a slightly longer duration to induce a brief, controlled panic response.
3. Chemical Shift and Focus:  This intentional panic response, followed by the relief of inhalation, is believed to trigger a release of specific neurochemicals within the body. This chemical shift is thought to promote a particular physiological state conducive to meditation.
4. Focus on White Noise: Throughout the practice, participants keep their eyes closed and focus their attention solely on the white noise, gently redirecting their awareness back to the sound when their mind wanders. The goal is to maintain this focused listening for at least 10 minutes.

Benefits and Applicability


Active Listening meditation offers an alternative for individuals who find focusing on internal sensations like breath or visual stimuli challenging. The technique leverages a natural biochemical response to potentially induce a state of heightened mental alertness while achieving physical relaxation. Although the technique is safe it’s best to be guided by an experienced meditation coach.

Regularly practicing active listening can help reduce anxiety. This is because active listening combines techniques like focused breathing and concentration, which can improve your self-control and mental focus. In turn, focused breathing increases oxygen to your blood, promoting relaxation by calming your nervous system and stimulating the release of endorphins, hormones known for their mood-boosting effects.

Note on Chemical Reaction
While the text mentions a “chemical reaction” causing a panic response, the specific neurochemicals involved and their precise effects require further scientific exploration.
There’s likely not a single chemical involved, but rather a cascade of responses triggered by hypoxia.


Fight-or-Flight Response: When oxygen supply is limited, the body releases hormones like adrenaline and cortisol to increase heart rate, breathing, and blood sugar levels, preparing the body for a stressful situation. This can explain the panic-like feeling during the breath-holding phase.


Neurotransmitter Release: Limited oxygen can also affect the release of neurotransmitters like dopamine and serotonin, which can influence mood and alertness.