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meditationbrainwaves.com
Profound Meditation Program 3.0
Do you see someone sitting peacefully on the ground sitting in the lotus position?
Their hands up in the air?
And do you think that seems like the most uncomfortable position in the history of
the world?
Sitting in the lotus position to meditate is just one way to find that balance.
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16 Different Ways to Meditate in Your Spare Time
There are actually several different ways to meditate and many of them can be
accomplished in your spare time.
So if sitting “criss-cross applesauce” isn’t your style, there are still options to
consider.
That way you can take advantage of the many benefits which meditation can bring to
your life.
In the first stage of meditation, the goal is somewhat simple: to rid the mind of
distractions.
All you need to do is choose a quiet place to meditate and get into a comfortable
position.
That means you can sit in a chair. You could sit on your bed.
meditationbrainwaves.com
16 Different Ways to Meditate in Your Spare Time
You can run away from your desk and sit on the toilet in a locked bathroom if that’s
what it takes.
The most important thing here is to keep your back as straight as possible.
When you sit with good posture, it prevents the mind from feeling sleepy or becoming
sluggish.
Once you’ve found a comfortable place to sit, then you’ll want to keep your eyes at
least partially closed.
Focus on your breathing, but not in the way that a doctor asks you to breathe when
you’re being examined.
Breathe naturally.
And, if you’re like the average person, your brain will start thinking about all of
the important things you could be doing at the moment besides meditation.
A busy brain indicates that your mind is becoming more aware of life and its
surroundings.
If your mind happens to wander away from the breathing process, just come back to it
as soon as you can.
Repeat each breath and follow its progress through your air passageways until your
mind settles and you can experience the benefits of the first stage of meditation.
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16 Different Ways to Meditate in Your Spare Time
Instead of focusing on the chaos of the world, you can begin to focus on the deeper
levels of contentment and happiness that are buried in the subconscious.
This can help you cope with the difficulties of the day, relieve stress and tension,
and stay centered emotionally.
One of the most radical insights that has ever been offered to humanity is this: the
cause of suffering can be erased when we see our true nature.
Vipassana meditation is the process that can help to make this happen on an
individualized level.
This meditation focuses on the factors of life that can cause stress and pain.
By identifying desire and ignorance, we can begin to detach from the causes of
distress that occur on a regular basis.
Get started by finding a comfortable position in which to sit, keeping the back
straight.
meditationbrainwaves.com
16 Different Ways to Meditate in Your Spare Time
Plan to meditate for 20 minutes, but if you can’t make it that long at first, try to
accomplish at least 10 minutes of meditation.
Feel the temperature change in your nostrils as the air passes through them.
Your chest may rise and fall. Your cheek may quiver.
Also observe any thoughts or feelings which occur during this time.
Do not react to those thoughts or feelings. Think of them as a document you are
viewing.
There will be times that the mind will wander. This is normal.
Perhaps remind yourself that you are meditating so that you can come back to the
sensations you are attempting to observe.
Then progress down your body, one stop at a time, noting the sensations that you
experience.
It may take the full 20 minutes or it could take just a single breath.
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16 Different Ways to Meditate in Your Spare Time
By knowing more about yourself and being aware of how you attach to certain dynamics
in life, it becomes possible to recognize and then detach from the stress and pain
that is being experienced.
Maybe sitting still for a long period of time just doesn’t feel right to you.
Others find movement just as peaceful as some find sitting in a comfortable position.
If you struggle to sit, then walking meditation could be a viable option to meet your
needs.
Walking meditation does require some coordination between your senses and the
movement of your body.
But it can also be immensely rewarding if you can get through those first awkward
moments.
Because the eyes are open for this meditation, you can directly observe mindful
moments as body sensations occur.
meditationbrainwaves.com
16 Different Ways to Meditate in Your Spare Time
This allows the mind to tie-in these observations and sensations to the present,
creating a moment of mindfulness.
Set a goal for 15-20 minutes for your walking meditation effort.
If you have a backyard that is protected by a fence, this would be a good location to
attempt this type of meditation.
Note any potential sensations, feelings, or thoughts that could disrupt your balance.
Acknowledge them.
Any disruptions to your walking rhythm can agitate the mind, which weakens the
mindfulness experience that can be achieved.
Some people choose to walk back and forth along the same route.
You may also prefer a mantra walking meditation that requires a specific number of
steps for each breath, such as three steps then inhale, then three steps and exhale.
meditationbrainwaves.com
16 Different Ways to Meditate in Your Spare Time
Do you believe that there are perfect moments around you right now?
Receiving bad news of any kind tends to inspire despair rather than joy.
Yet in even our darkest of days, there are still pinpoints of light that hope can
provide.
Have you ever stopped for a moment and smelled something good that floated by on the
breeze?
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16 Different Ways to Meditate in Your Spare Time
Like a backyard grill starting up, the smells coming from a steakhouse, or a blooming
garden of wildflowers?
Now let’s take those moments of meditation and expand them into minutes.
Is it rough or is it smooth?
Then focus on one joint in your body. How does it feel right now?
Can you identify another part of your body that could relieve that pain?
Mindfulness can even be practiced while eating, experiencing the textures and flavors
of the food.
The time we spend in mindfulness allows us to identify the moments of perfection that
are surrounding us.
Then we can spend time with that perfection, seeing that life doesn’t have to be as
dark as it often seems.
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16 Different Ways to Meditate in Your Spare Time
Personal benefits are important, but a time of meditation can be much more than a
focus on the self.
The goal is rather simple: to cultivate compassion, love, and forgiveness for those
who surround us every day.
To serve others is a spiritual path that has been incorporated into almost every
religion and belief.
Love is what binds us all together. This form of meditation places an emphasis on an
outward expression of that love.
There is a famous commandment in the Bible that says something like this: “Love your
neighbor as yourself.”
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16 Different Ways to Meditate in Your Spare Time
Then you push that love outward to everyone else that you know or meet throughout the
day.
Picture the details of their face. Remember how they interact with others.
Once you have a full picture of them in your mind, offer them a blessing.
Loving-Kindness meditation is most effective when that blessing can be turned into a
mantra.
“May your day be filled with ease, your life with happiness, and be free of pain.”
Then repeat the mantra twice so that you’ve said it a total of 3 times.
If you offer the blessing more than 3 times, that is fine as well.
Picture as many people that you can during your 15-20 minutes of meditation,
repeating the mantra for each one.
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16 Different Ways to Meditate in Your Spare Time
In the movie Office Space, the lead character is asked why he didn’t show up for
work.
To paraphrase the scene, he’s asked what he did that weekend instead of coming into
the office for overtime.
“I did nothing,” the character lead says. “I did absolutely nothing and it was
everything I thought it could be.”
The line in the movie is designed to generate a laugh, but there is more truth in
that statement than many realize.
The ability to sit and do nothing allows the mind to rest. It encourages a sense of
peace to develop.
Do Nothing meditation is based on the idea that it is sometimes necessary to give up.
"Sit or lie down and just allow your mind to do its thing. Your aim is to tolerate
being there without trying to control anything."
Every time you notice a desire or intention to control your attention, choose to give
it up.
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16 Different Ways to Meditate in Your Spare Time
Unlike some other meditation styles, there is no formal posture or position that you
need to follow unless it is something you want to do.
The point here is to distinguish between events you do control and events that are
outside of your control.
We might intentionally think about something, plotting and planning a way to solve a
potential problem.
We can attempt to create equality, keep track of the news, or decide to read engaging
content about the different ways there are to meditate.
Some estimates say that our brains download 34 GB of data every day.
meditationbrainwaves.com
Profound Meditation Program 3.0
Many people are practicing a form of mantra meditation, even if they don’t realize
that is what they are doing.
If you pray the Rosary, then you are participating in a form of this meditation.
If you structure your prayer with the use of beads, bracelets, or other tangible
objects, then you are also practicing this meditation.
Virtually every culture in history of modern humankind has believed that the power of
words is sacred.
In the ancient Vedic traditions, it was even believed that mantras could control or
influence the gods.
Any repetitive phrase has the potential to be a powerful addition to your daily
routine.
There are some common mantras that are used around the world every day.
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16 Different Ways to Meditate in Your Spare Time
Even people who do not meditate regularly may know some of these phrases.
“Namo AmitaBha.”
“Ham-sah.”
“Ohm” or “Aum.”
They can be used by you during a time of meditation to communicate with yourself and
the rest of the world with a greater level of harmony.
One unique option to consider if you’re looking to include Mantra meditation in your
daily routine comes from the Torah.
If one looks at the passage in Hebrew, however, and directly translates that phrasing
into English, there is a second translation option that God offers to Moses: “I Will
Be what I Will Be.”
You are no longer defined by your past. Your future is no longer dictated. There is
just this present moment.
Another option that can be utilized in Mantra meditation is the use of a positive
affirmation.
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16 Different Ways to Meditate in Your Spare Time
Studies indicate that the average attention span for humans has dropped from 12
seconds to 8 seconds since the year 2000.
To put that into perspective, the average goldfish has an average attention span of 9
seconds.
This means the average goldfish can concentrate more effectively than the average
human.
When too many thoughts, decisions, or actions are being taken at once, it becomes
difficult to complete a simple task at times.
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16 Different Ways to Meditate in Your Spare Time
Concentration meditation is the act of shutting down all the excess programming that
is going on in your brain right now. It stops the Monkey Mind.
Ever notice how a computer tends to slow down when there are multiple software
programs that are open and running simultaneously?
If you shut down some of those programs, the computer begins to run faster and more
smoothly.
The same thing happens to your brain if you shut down the items that you don’t need
to be focusing on right now.
Think of your brain as a browser. How many tabs do you have up on your browser right
now?
You’re going to be going down to just one open tab with Concentration meditation.
Then, one by one, begin to start turning off the needless noise and clutter that is
slowing down your brain.
You’ll find it becomes much easier to concentrate on one singular point of focus when
all the extra software that is running in your brain has been stopped.
When you first get started with Concentration meditation, you’ll notice that there
are certain urges that can feel like they will overwhelm you.
Your mind might wander to what you want to post as a Facebook or Twitter update.
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16 Different Ways to Meditate in Your Spare Time
Take a deep breath when these urges come. Hold it for a period of 4 seconds. 1… 2… 3…
4.
Then let that breath out. Repeat until the urges go away.
That is what it takes to shut down just one program in your mind.
You might start thinking about work emails you need to send.
Repeat the breathing process once again. Continue until the urge goes away.
Then keep going until you feel like you are focused on one element only: your
breathing.
At this point, you’ve successfully shut down everything, so stay in this peace for as
long as you can.
If you struggle to shut down all the excess software programs your brain is running,
you haven’t failed.
The more you work on this process, then the more efficient you will become at it over
time.
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16 Different Ways to Meditate in Your Spare Time
When you have a dream that you are pursuing, there are likely moments where you
visualize yourself accomplishing that final step required to achieve your goals.
To get to where you want to be, it is necessary to define where you are now.
Many people use "goals" and "dreams" interchangeably, but they are two separate
processes.
Many believe that achieving their goal will be the final step of their journey. It is
not.
This confusion is what causes many dreams to fail, as there is no consideration given
to the goals that help define each person on their own individualized path.
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16 Different Ways to Meditate in Your Spare Time
Start this type of meditation by imagining the best possible outcome that you would
like to see happen in the next year.
Visualize yourself living out your life when all your dreams have come true. What
does this reality look like?
At this point, negative self-talk often tries to stop the visualization process.
“You can’t achieve that goal in only 1 year. You’re not rich enough. You’re not smart
enough. You’re not dedicated enough.”
Set those thoughts aside. Acknowledge that they occurred, but continue onward with
your visualization.
How were you able to achieve your dream? What actions did you need to implement to
take that final step?
Now imagine that you can take a photograph of this mental image.
Take a deep breath, create the snapshot, and then breathe out.
Then set these images in your mind as if you are saving a file on a computer.
Now think about what needs to happen so you can take the first step of your journey.
Think about the decisions and actions you will take. Picture them in your mind.
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16 Different Ways to Meditate in Your Spare Time
meditationbrainwaves.com
16 Different Ways to Meditate in Your Spare Time
Many Buddhist meditators of the past have studied the connections humanity has with
the mind, body, and external world.
It is possible to control the nervous system, personal moods, the circulatory system,
and even thoughts.
By doing so, it becomes possible to perceive what the rest of the universe has in
store for your life.
On the other hand, if you are excited, your breathing will accelerate and become
shallower.
Through counting meditation, you change your emotional state because you are changing
your breathing foundation.
For this meditation to be successful, the first step of the process is to learn how
to properly breathe through your abdomen.
Find a place to sit that is stable and comfortable, but not so comfortable that
you’re encouraged to slouch.
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16 Different Ways to Meditate in Your Spare Time
Have your feet even with each shoulder and flat on the floor. They should be parallel
with each other.
With your right hand, place it palm-up on your lower abdomen. Let it rest in your lap
as naturally as possible.
Then place your left hand, palm-up, on top of your right hand.
Join your thumb tips so that you are creating an arc shape.
Now tuck your chin just a little. Press the tip of your tongue to the roof your
mouth, just behind your upper teeth.
You don’t want to be staring at a singular object. Just be relaxed and observe the
world.
Gently push out your abdomen, like it is filling up with the air that is coming into
your body.
When your abdomen fills full, hold that breath for a count of 3 seconds.
Then slowly exhale through your nose, pulling your abdomen back into place.
Once you become used to this method of breathing, then you’re ready to begin counting
meditation.
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16 Different Ways to Meditate in Your Spare Time
#3. Exhale and at the very end of your breath, mentally count “1.”
#4. Repeat. Inhale, then pause, then exhale. At the very end of that breath, mentally
count “2.”
#6. Now continue the abdominal breathing, but begin to count in reverse. After
reaching 10, at the very end of the next breath, you will mentally count “9.” Then
“8.” Then “7.” And so on.
#7. If you have a random thought come through your mind and it causes you to hesitate
with your counting, then you must start over and mentally count “1.” This applies if
you’ve forgotten which number you are on or become distracted in any way from your
abdominal breathing.
#8. The goal of counting meditation is to go from 1-10 and then back again, but it
isn’t a competition. See if you can achieve this goal, but focus more on the
abdominal breathing and counting.
Achieving a perfect session of this meditation type is difficult, even for those who
have been practicing meditation regularly for years.
It will help learn how to keep distracting thoughts away and encourage the mind to
concentrate.
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16 Different Ways to Meditate in Your Spare Time
This makes it a useful meditation method for eliminating stress, obtaining positive
personal changes, and enjoying moments of inner stillness.
There are three different methods of guided meditation that are used most often.
You will have your own space, but you will also be in the company of others who are
attempting to find some peace.
meditationbrainwaves.com
Profound Meditation Program 3.0
Then your guide will provide a series of visualizations to help each person in the
class begin to find stillness.
Your guide will then offer positive affirmations or suggestions that you can use in
other areas of your life.
You would work 1-on-1 with a guide in partnership meditation, with your guide
providing visualizations to help you relax and open your mind.
Then your guide will give you specific instructions during your meditation that will
help you bring about positive changes to your life.
Deeper relaxation and a heightened awareness about the self are possible through
partnership meditation.
There are numerous online videos and audio tracks that will guide you toward a state
of relaxation and mental openness.
Each method of guided meditation will gradually bring you back toward the present and
a regular state of awareness.
If done correctly by the guide and focused upon by the meditator, the result should
be a feeling of refreshment.
What is unique about this method of meditation is that specific goals can be included
by your guide to enhance your physical life.
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16 Different Ways to Meditate in Your Spare Time
Guided imagery can be helpful for those who are attempting to lose weight, stop
smoking, manage pain, or promote physical healing in some other way.
Many modern health problems have at least one link to daily stress.
By rerouting the mind around the triggers which create stress, the physical displays
of unregulated stress begin to fade away.
This provides people with a healthier body, a healthier mind, and more energy over
time, building a barrier to prevent sliding back into stressful routines in the
future.
Guided meditation sessions of just 5 minutes, however, can provide personal benefits.
Here are a few guided meditation recordings that you may want to try out:
Profound Renewal
Deep Recovery
Profound Releasing
The Teachings of Wan-Tsu
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16 Different Ways to Meditate in Your Spare Time
Just listening to classical music can spark personal creativity, reduce stress, and
boost memory power.
Now imagine having music composed to specifically encourage a deep and peaceful
state.
Several programs are available for download today to encourage a meditative state
through music.
The list of compositions and programs is too numerous to list them all individually,
but three good options are:
- Zen12
- Profound Meditation Program 3.0
- Brain Evolution System
There are numerous videos available on YouTube which can also provide calming music
for your next meditation session.
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16 Different Ways to Meditate in Your Spare Time
Some would argue that a person cannot focus on their breathing and listen to music at
the same time and they would be correct.
Music can be a distraction for traditional forms of meditation, which are often
practiced in silence.
When music is used as a guide, however, it can lead you through a self-assistive
process of deep relaxation and focus.
The brain naturally tunes itself to the frequencies and waves that surround it.
That is why you are more likely to feel tired when others around you feel tired.
Even if you use classical music or some other form of relaxing music without a
guiding voice, there are still benefits that can be experienced.
#1. Music with natural sounds can help the mind find balance. The human mind evolved
within the confines of nature and maintains a link to it. Exposure to natural sounds
helps the subconscious revert to this state.
#2. Music can also help people to focus when breathing in silence is not possible.
Some people have racing thoughts that never seem to cease. Music can replace
breathing as the primary focus point and reduce these thoughts.
#3. Music may reduce stress. You know how a favorite song brings a smile to your
face? Your mind smiles when it hears familiar music as well.
#4. Music helps to guide you toward your center. It’s a chance to find gratitude,
inner peace, or set aside problems to focus on the perfect moments that are happening
right now.
There are several different ways to incorporate music meditation into your routine.
meditationbrainwaves.com
16 Different Ways to Meditate in Your Spare Time
Downloads onto a mobile device and a set of stereo headphones are the usual
recommendation, but you can go another route if you prefer.
You can play these sounds directly on your computer. You can stream them from a Smart
TV.
You can even download relaxing music tracks off a premium music streaming program,
such as Spotify, and use them at your discretion.
Music has the power to wash over you and make your soul feel brand new.
When included with meditation, that benefit can reach your subconscious.
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16 Different Ways to Meditate in Your Spare Time
That may be the universe, God, Goddess, or even love – whatever is personally
considered to be divine by your own definition.
What is unique about this form of meditation is that when you can tap into this
energy, you’ve only then started the journey toward a deeper understanding of the
mind, body, and universe.
One effective meditation method to access this energy resource is called Golden
Flower Meditation.
When you can tap into that energy for the first time, the results may be unpleasant.
This is because the act of letting go can be tremendously hard for the mind to do,
especially if one is just beginning to meditate in the first place.
Here is the unique aspect of Kundalini meditation: you can take actions to awaken
this energy source throughout the day.
Not only can you implement Kundalini meditation like any other form of meditating,
but it can also be a system of mindfulness.
You can awaken your Kundalini throughout each day with the choices that you make.
Here are some of the best ways to tap into this spiritual creative center.
meditationbrainwaves.com
16 Different Ways to Meditate in Your Spare Time
#1. Love God and serve others. See the universe as an expression of the Divine based
on your own perception of what is Divine.
#2. Maintain a positive attitude. Look for the good that exists in everyone and
everything. Focus on being generous and expansive with your thoughts instead of
falling into the traps of negativity.
#3. Affirm the higher nature of your being, but do not allow this expression to feed
your ego. Your mind is special and unique, but is also an expression of the Divine.
#6. Embrace every situation, whether it brings joy or sorrow. Bring your energy into
everything that you do.
#7. Use good posture throughout the day. Keep your spine straight and centered,
maintaining your focus on the energy which resides there.
#8. Begin to learn how to draw up energy from this resource instead of forcing it
upward. This can be achieved through breathing exercises, Yoga, visualization,
regular exercise, and many of the other different ways to meditate.
This method of meditation is often called one of the most powerful methods of Yoga
and meditation.
It may not be the best method to use if you’re just starting your journey toward
daily meditation.
If you’re willing to tune into the rhythms of the Divine and let go of the rhythms of
your body, however, it could provide you with amazing daily benefits.
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16 Different Ways to Meditate in Your Spare Time
You choose the approach which feels the most comfortable to you.
When you develop meditation skills with this technique, the world seems to offer you
additional chances to offer love to others.
Even when difficult emotions are expressed (grief, doubt, uncertainty), you still
find moments to offer love.
Use this meditation option to dwell on how you can provide harmony to the chaotic
world around you.
meditationbrainwaves.com
16 Different Ways to Meditate in Your Spare Time
When your focus is on contentment, gratefulness, and peace, then these elements are
discovered more often around you.
Equanimity meditation teaches that you are in control of life. You are the creator of
your circumstances.
If you focus is on radiating love first, then the power of this expression generates
moments of peace.
Here are the steps to take when practicing equanimity meditation for the first time.
Become aware of the room elements. Feel the shapes, textures, colors, and light which
surrounds you in your meditation environment. Observe each element without fixating
on it whenever possible.
Expand your awareness. Allow your senses to observe the full circumference of your
meditation space. Include yourself in the observations you make in these initial
moments.
Focus on the sensations you experience. Take mental notes on what you experience in
your meditation space. Does it feel warm or cold there? What smells do you
experience? Is there tension in your muscles?
Notice the sounds. Receive the noise that is in your meditation space. Do your best
to avoid a response to it.
Become fully aware. Do your best to process all the information provided to you at
this moment. Let your senses speak simultaneously as you scan for input. Avoid
fixating on one element whenever possible to bring about a total awareness.
Radiate love to others. Find an authentic space in your heart where love radiates
outward. Then send this expression to everything or everyone in front of you. Allow
your emotion to fill the spaces around you, pushing outward as if it were a
relentless wave striving to reach the shore.
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16 Different Ways to Meditate in Your Spare Time
Take everything in. When radiating love outward, it is essential that you send these
waves inward as well. You cannot love others to the fullest without also loving who
you are.
Now spread it to the universe. Everyone and everything has the right to experience
love. You can be the catalyst to make this happen. Allow your expression to seep into
every atom, particle, and element in the universe. Encompass everything.
Equanimity meditation offers a powerful way to shift internal perspectives. When you
experience negativity in life, spending time to create balance through expressions of
love can turn destructive forces into ones that heal.
This meditation technique is one of the easiest ways to create new habits for those
with busy minds.
When you first begin trying to meditate, active minds struggle to slow down.
Using this technique helps to master your brain by giving your consciousness more
control over each situation you encounter.
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16 Different Ways to Meditate in Your Spare Time
Begin by closing your eyes. There’s a good chance your brain will immediately
encourage racing thoughts.
Focusing on a mantra will shift this activity. After you close your eyes, focus on
the word “release” during the time you spend in meditation.
Then set an intentional goal as you transition out of your meditation experience.
What is it that you want to do? Who is it that you wish to be?
Let your eyes open after you set this goal. Then make intentional choices about how
you can feel better throughout each day.
You can choose to meditate in a quiet environment, use background music which offers
relaxation, or follow audio tracks created specifically for the release meditation
technique.
This option works well for those who struggle with thoughts or impressions during
each session.
It only takes ten minutes to experience results with this meditation technique. Long-
time practitioners may use it for up to 45 minutes each day.
You will focus on a mantra of sounds when practicing this meditation option.
One must offer the mantra using a free mental attitude to create the effortless state
necessary to achieve results.
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16 Different Ways to Meditate in Your Spare Time
Acem meditation requires a method sound to create results. You can then request a
personalized sound after six months of regular practice with this technique.
You must start with the beginner’s course, available through Acem International if
you have interest in this meditation method.
Although the final goal of each meditation type might be slightly different, the
benefits are often the same.
Regular meditation allows for a greater resilience against the stress and despair
that can be encountered every day.
The first days of a new form of meditation or when you start meditating for the very
first time can offer difficult moments.
It may feel like you’ve accomplished nothing at all, but this is not true.
Do not allow any negative self-talk or thoughts convince you otherwise. Keep pushing
forward.
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Profound Meditation Program 3.0
Over time, no matter which way you’ve chosen to meditate, there will be tangible
benefits that will become present in your life.
What type of meditation have you tried and what benefits have you experienced?
Namaste.
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