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What follows is quite possibly the most important information you’ll ever read. The interview questions and answers begin on page 5. If you prefer to read paper, download the pdf file for some good reading later on.

You Are A Sovereign Human Being

You Are A Sovereign Human Being

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how to meditate

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how to meditate

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meditating frog

Body Asleep, Mind Awake

When starting out it’s important to realize exactly what the meditative state is. To be in meditation is to be in a state where the mind is completely alert. Yes, the body is inactive-it’s as though your body is asleep, and your mind is awake.

Your mind will seem impossible to control, with hundreds of thoughts jetting across it. And by habit you’ll chase after them, attach yourself to them. This will only result in another thought, and another and another. The key, is to be able to watch these thoughts appear. If you can do that–just watch your thoughts appear, then you put space between you and your thoughts. It will be slightly easier to not follow them.

What if a specific thought is blocking your meditation? Just don’t react to it; don’t place your attention on it. If you are able to do this, you will let it pass through your mind without affecting you. (At least for the time during meditation. Afterward, it will probably come back, but you will have more strength to stay in your center, to keep from getting pulled by the thought). So by placing your attention on a thought, you allow the thought to grow. Another thought will result. Instead, bring your mind back to your object of meditation.

Think of it this way, thoughts are like clouds and your mind is like the sky. Let the thoughts pass through without affecting you, just like the sky remains the same after clouds move across it. Of course this takes practice just like everything else. But you won’t regret it. Soon it will be clear that You are not your Thoughts. That when you let your thoughts go–You, are still here! So you cannot be your thoughts, can you?

how to meditate, relaxation techniques

Thoughts Are Like Clouds. Mind Is Like Sky.

Thoughts are obstacles to your meditation practice. And because your Mind allows thoughts to happen, it is also an obstacle. Part of the problem. Once you quiet your mind with daily meditation, you will also see that you aren’t your Mind. You’re not your Mind! You are the Consciousness–the ground–that allows your mind to occur, to happen.

I’ve written about a meditation technique named Gazing before. The key to this practice is to gaze at a meditation object, letting vision flow over the object in a slow, clockwise spiral. Your goal is to see the Real Nature of the object, to feel its energy directly. For this practice, unlearn everything about this object. Forget all that you’ve been told about it. Look at it as though you just don’t know what it is. And don’t have any thoughts or memories about the object. This is the Gazing meditation.

How to Meditate using Internal Gazing: As a technique used to enter the meditative state, Gazing at an external meditation object is very effective. After your practice is good using an object, begin meditating without the object, seeing it in your mind’s eye, in detail. This is Internal Gazing.

So now your focus is to see the same object in your mind without having it actually in front of you. After a time of practicing this, you will be able to see it easily with your mind’s eye. You will notice all the details of it. And after more practice you’ll see the essence of the object, its energy. You will see inside it, even the tiniest details; you’ll develop a true understanding of it. The practice of Internal Gazing develops your focus, concentration, and improves your ability to see with your mind’s eye–this improves creativity.

So now the question is, when to meditate, isn’t it? Don’t worry about that, just start by doing it as often as you can–wherever you find spare minutes. Start with 2 to 3 minutes at a time. Soon you’ll be able to enter meditation at will, and quickly. But first learn to calm your mind. Start by watching your thoughts; just observe them appear. Where do they come from? Meditate on this for a time, twice a day, 2-3 minutes at a time and the practice of Internal Gazing will follow naturally.

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  • Watch the next Video: How to Meditate (part 6)
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    The Year 2012 and Meditation

    The Year 2012 and Meditation


    The Year 2012 and Meditation

    Question: will meditation be helpful for the coming changes?

    Yes, definitely. Think about this: deep down, everyone knows something is happening. You have those friends who look at you with that mocking grin when you mention the year 2012, but even they are now beginning to suspect something (although they would never admit it). The truth is most people don’t know exactly what is going on; it is common knowledge though: the coming changes of the year 2012 are almost here.

    So if you want to lead the way in the consciousness expansion game, don’t rely on the mainstream media anymore—for anything. I agree, there will be times when you’ll feel forced to watch it, like when you’re with friends or family who are still unaware and want you to watch a sports event or movie with them. It’s okay, watch it. Just don’t get caught up in it.

    As someone who meditates, you have taught yourself how to observe your mind–to watch your thoughts and emotions as they appear in it. So, remain aware of your thoughts during the sports event (or whatever it is that is on tv). The important thing is to ask yourself why you like watching. Does it have something to do with the emotions or thoughts you get in response to what you’re watching? Do you like the adrenaline rush, the anticipation? These are all permutations of Fear.

    You probably already know this, but I’ll say it anyway: if it’s on tv, it’s probably not true. In fact most everything on tv is a lie. That’s why it’s on tv–to keep you believing the lies. So if you haven’t already, throw out your tv. Can’t bring yourself to do it? Then just decide not to watch it anymore. It’s a mass hypnosis device. It’s main goal is to keep you asleep, unaware, unconscious.

    Why do I say this? Let’s just say that some things have happened to me which have shaken me out of my “everything’s ok, let’s go out and have a beer” stupor. And every day that passes, I find another way I’ve been conditioned. Another way I’ve been programmed. So I have to ask you this: are You aware of your conditioning, of your programming? Just take a look at how society (which is really just a bunch of people acting out their lives unconsciously) has made you think, made you conform.

    The year 2012

    I’ve asked a lot of people about it. And what I’ve noticed is that the year 2012 divides us into two groups: those who are staying with the obsolete way of being: letting Fear drive all their thoughts and decisions; and those who are consciously rejecting Fear and choosing Love instead. The choice really is that simple. It’s the consequences that get complicated.

    The ones motivated by fear are stocking up on bullets and guns. They’re unaware that Fear is actually holding us back–stalling our evolution. It is an obstacle we have to overcome.

    So if fear and those focused on fear are holding humanity back, who will lead us into the next phase of our evolution? The ones focused on Love of course; they are concentrating all their energy only on things they can Love (which is what we should all be doing). The problem is Fear has become a really bad habit, worse than any drug addiction. And we have to drop it.

    Now the reason we came here in the very beginning has arrived. Yes, we are living in these times. The final phase in the evolution of our consciousness is here, now. But for so long we’ve been deeply entangled in physical reality–consuming, destroying Nature to satisfy our material wants.

    So no one is surprised the crisis is here. But the essential thing a lot of people don’t know is, the crisis is actually taking place inside each One of us! And we have externalized it unknowingly into the physical world. You could say that because we are a mess inside, we have made a mess of the outside.

    We do have a choice though. Not as a society, where the group controls the needs of the One, but as individuals, where each One makes a fully conscious choice: between Fear or Love. Which one will you choose?

    The Year 2012 and Meditation

    The Year 2012 and Meditation

    So what’s the difference? The ones giving in to Fear perceive themselves as disconnected, separate from Nature. It’s them against the world. Whereas the Ones who choose Love, experience a deep connection with the world, with Nature, and other people around them. We see other people as no different from ourselves, no matter what part of the world they live in. We know that we are all in the same Universe; all of us are truly interconnected. I am You.

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    So how does this all relate to meditation? In the most fundamental way. Every One of us loves Life don’t we? Just think about how good it feels to breathe. Just to breathe. Especially when you’ve been without breath for a moment, like underwater. Why is this? Because breathing is essential to Life. The very act of breathing is connected to the deeper reality, which is why in your meditation practice everything slows down when you place your attention on your breath. Your mind slows to match Nature’s rhythm, which is really your own rhythm. You are Nature!

    So it is essential to clear the mind and watch your breath. To breathe was the first thing we did when we got here. It will be the last we do before we leave. It keeps us in the body. Yet by breathing we also connect to the Universe. (Don’t forget there is a whole Universe happening around you at all times; that You are not trapped in your own world. It is only your thoughts that trap you there).

    So the Act of Breathing seems like a paradox. It allows you to function in the body while also connecting you intimately to the vast Universe around you. But it is not a paradox. You are One with the Universe around you. Your skin does not separate you from it, only your mind does. Your mind weaves the illusion of separateness using your own Thoughts.

    So by meditating and preparing yourself inwardly–rather than outwardly–for the year 2012, you are nurturing change in the greater Universe around you also. This is a vital thing to understand. How you change yourself inside, affects what you perceive outside. Change your Self, change your World.

    So remember, in meditation, each time you breathe you are not just taking in air, you are taking in Life Energy. And it’s this Life Energy that connects you at all times to the greater reality surrounding you. I’ve posted 10 How to Meditate Tips that’ll help you observe your mind and prepare your Self for the coming changes of the year 2012. Start preparing inwardly and just remember, there’s nothing to fear, and everything to Love.

    Follow this link for 10 Tips on How to Meditate.

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  • Watch the next Video: How to Meditate (parts 4-5)
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    Learn How to Meditate if you Want A Bigger Brain

    Learn How to Meditate if you Want A Bigger Brain

    How to meditate

    is something many people want to learn, but before you learn how—you’re probably also asking: why meditate? The best answer I’ve heard is, to make your brain bigger. Make your brain bigger? Really? Researchers at UCLA have studied meditators’ brains using high resolution MRI scanning.

    What they found was that certain regions of meditators’ brains were larger than non-meditators’ brains. Their MRI studies showed that the areas responsible for regulating emotions were actually larger in persons who meditate.

    The regions of considerable interest were the hippocampus; the thalamus; some areas in the orbito-frontal cortex; and the inferior temporal gyrus.

    Apparently, persons who meditate daily do tend to have an easier time remaining in positive emotional states.  They are less susceptible to negative emotions like anger, fear, worry–all emotions that constrict your awareness.

    This study and its findings were published in Neuroscience; a sophisticated, 3-dimensional MRI was used to image the participants’ brains.  And the average times for the participants’ daily meditation were between ten and ninety minutes.

    If you think having a bigger brain is a good thing, then here’s a quick meditation you can do to get started.

    How to Meditate Using your Sense of Hearing

    This can be done wherever you happen to be. It is a practice that will expand your awareness by focusing on sounds in your environment. For this particular meditation you don’t have to be sitting—it is a quick meditation you can do when there’s not much time.

    Close your eyes. Listen to the sound of your own breathing for about three deep breathing cycles. First do a forced exhale to expel stagnant air. Then use your diaphragm (not just your chest muscles) to pull air in to fill your entire lungs.

    After you’ve done this about seven times, move your attention from your breathing to the sounds occurring in the space immediately around you. Listen to the sounds as they are happening. Then place your attention further away to listen to the sounds happening in the greater area around you. Depending on where you live, you may hear traffic, the sound of the wind, the ocean, or the calls of birds in the trees around you.

    After you’ve focused on these sounds for a time. Move your attention further out. Now listen for the most distant sounds in the landscape that surrounds you. These could be a distant train, or a fog horn. Focus on these far away sounds for a time, until you are ready to come back.

    When you are ready, bring your attention to the sounds in the area immediately surrounding you. After a moment of this, focus all you attention on your own breath. You are back at the Center. The silent Center where You always Are, yet tend to forget that you are.

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  • Watch the next Video: How to Meditate (part 3)
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    how to meditate: watch the water surface

    how to meditate: watch the water surface

    How to meditate is something many people are asking–so, what is meditation really?  And how do you do it?  Well there’s the sitting still part, and there’s the special breathing–but, what if you think you might have ADD?  Or are just so active that you don’t see yourself meditating:  “If I can’t even sit still for five minutes, how the hell am I supposed to meditate?

    10 How to Meditate tips:

    • Do 10-15 minutes of stretching. This will get energy flowing and will work to release any self-created energy blockages. Focus on those spots that are tense, the spots where you hold tension, (muscles that ache–even after you rest). This is where you store stress created by the circumstances of your life.
    • Choose your meditation spot. Keep in mind this place is just for you. It should feel positive to sit there. It should have a relaxing view. Find a place where no one can disturb you. And whatever you do–don’t have your phone with you. Just turn it off.
    • Use a cushion. It can be a sofa pillow if you don’t have an actual meditation cushion. Make sure that it has good density so that it supports your spine; letting you sit for longer periods of time without getting uncomfortable.
    • Keep your spine as straight as possible. Imagine an invisible string pulling your head upward so that your spine seems to straighten out on its own. If you find that your spine reassumes its habitual position, your head moving forward, just picture the string pulling you up again.
    • If your back begins to hurt in places, bend forward, try to touch your chin to your chest, your forehead to the ground in front of you. Stretch your arms directly forward over the ground. This will stretch your back and relieve the aches and pains and allow you to meditate longer.
    • Close your eyelids so that your eyes are almost closed, but not quite. A bit of light should enter near the bottom of your lids. Release muscular control over your eyes so that they cross slightly behind the semi closed lids. Allow them to roll downward so that your vision is at a downward, 45 degree angle. (If your eyes were open, you would be looking down the tip of your nose, or maybe slightly above that.)
    • Now relaxation moves through you: starting with the muscles of your forehead, then your cheeks, (unclench your teeth); relax your shoulders and arms, hands; then relax the muscles of your legs and feet. Hold your hands just below your navel, or bellybutton, interlace your fingers so that your hands remain together without any effort on your part.
    • Now, focus on your breath. As you inhale, place your attention on the top of your head, on the crown chakra. Imagine the breath is energy; energy that enters through the crown chakra and spirals downward to your heart chakra, (at the level of your chest).
    • On exhalation, see how energy spirals upward to meet at the heart chakra. Do this each time you perform a breathing cycle
    • Now, focus on the point where the two energies meet: the heart chakra. And imagine the Sun–morning sun or afternoon sun, whichever you like more–imagine it is not really in the sky, and see how it is actually in the Center of your Being. See with your Mind’s Eye, how the Sun is in your chest. See it there, shining, spreading Warmth to the world around you.
    • Now you are in at the still point–the Center. Stay here as long as you can.
    How to Meditate:  Watching Water

    How to Meditate: Watching Water

    And one more thing: if a thought appears in your mind, don’t place your attention on it. It is here to distract you.  Let it pass through, let it go without attaching yourself to it. Meditating is like walking through a crowd. You move in the spaces between the people. In meditation You seek the space between the Thoughts.

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    How to Meditate: Use Your Mind's EyeMany people may think meditation is a state where the mind is dull, sleepy, or somehow not as alert as in everyday life (a.k.a. physical reality). Yes, the body is held relatively immobile during meditation, but that doesn’t mean your awareness is also immobile or inactive in any way. This could not be more false.

    When you first begin to meditate, your mind will be all over the place. Thought after thought will cross your mind. You will follow a thought, which will take you to another thought and so on. To develop your meditation, place your focus deliberately. You must sustain the effort to not become distracted by following every thought that comes your way.

    When a thought interrupts your meditation, don’t reject it, don’t react to it at all, ignore it completely. Let it go, let it pass out of your mind. If you emphasize the thought by placing your attention on it, another thought will inevitably result. Instead, place your attention elsewhere, like on your object of meditation, which could be anything: your own breath, a plant, a crystal, a tree–anything that you identify with but that will not bring you any memories.

    When you meditate, see the Thoughts in your Mind as clouds–and your True Nature, like the Sky. Let the clouds pass. And You remain as the clear Sky. The key thing here is to realize that: You are not your Thoughts. Your Thoughts are not You. Let your thoughts go and you’ll see that You are still here–so you are not your thoughts, are you?

    In meditation, thoughts get in the way. They are obstacles. We know the Mind allows thoughts to happen. So then, in meditation, the mind is an obstacle–yes, this is true–Mind gets in the way.

    The important point here is that You are not your Mind either. You are much more than just your Mind, which is why you are trying to quiet the Mind to progress in your meditation. The Mind is very active when you first begin to meditate. In fact, one of the most difficult things to accomplish is to calm it down. But once you do quiet your mind (and everyone is capable of doing this), it will be possible to see that you are not your Mind–that in fact, you are the Consciousness that allows your Mind to arise, or happen.

    I’ve written about the meditation technique called Gazing before. It is a method where you gaze at an object you have chosen specifically for your meditation. What you do is allow your vision to flow over the object in a slow clockwise spiral. Your goal is to see the True Nature of the object, to sense its energy directly. Forget everything you’ve learned about it or have been told about it. Gaze upon the object as though for the first time. Imagine that you don’t even really know what it is.

    As a technique used to enter the meditative state, Gazing is very effective. After you reach a certain point where your meditation is good with an object, it is time to start meditating without the object–this is called Internal Gazing, where you are using your Mind’s eye to visualize the same object you have been meditating with and gazing at during your meditation practice.

    So, when practicing internal gazing, your focus will be to see the same object with your mind’s eye. You will meditate on the object, but it will not be in front of you. Your goal is to see all the details of the object in your mind. To try and see the essence of the object, to sense its energy. See the tiniest details. You are developing a deeper understanding of it. Internal gazing develops your focus, concentration, and improves your ability to see with your mind’s eye, which will improve your creativity a great deal.

    But life is fast. So, when to meditate? The trick is to meditate as often as you can–wherever you are. You can even meditate in traffic. You don’t need a block of time. You only need a minute or two. Once you get the hang of it, you’ll be able to enter meditation at will. To get to that point, learn to calm your mind. The benefits of a calm mind are countless. So try a quick 60 second meditation now, visualize your object of meditation with your Mind’s eye, and enter the Moment–even if it’s only for a couple of minutes.

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