The Road to All You Desire - 10 Minute Meditation

Phil Jackson won nine NBA championships, meditating all the way to the top.

Madonna, the perennial pop-star, with hits spanning generations, meditated to stardom and riches.

Dr. Wayne Dyer one of the most influential and grounded self-help healers of our time meditated his way into many of our lives.

Meditation means quiet, tranquil time for visualizing our desired future, calming our racing mind, and finding peace in a demanding world. Those of us challenged by anxiety, daily stress, obsessive-compulsive disorder (OCD), attention deficit hyperactivity disorder (ADHD), addictions (sex, drug, gambling, food, etc.), will find a welcome peacefulness in daily meditation. Two (2) minutes a day is a great starting point for beginning our meditation program. That is how I started. Eventually I worked up to 11 minutes twice a day. My life completely changed for the better. More focus, less stress, more success in my work, and more joy in my personal life. That is what is waiting for you too more joy.

Instead of not having enough time for meditating, I found that meditation brought more time into my busy life by giving me clarity for quick decision making, clearing out the clutter of unimportant obligations.

Here is one way for beginning your new life-long meditation practice: Things you will need - yoga mat or pillow, stopwatch or an alarm, a quiet space or ear plugs.

Your steps:

1.	Find a quiet spot in your house or at work in your office, or create one with ear plugs.
 2.	Use a stopwatch or set an alarm for 2 minutes or more if you can. Start with less than 5 minutes the first time until you gain comfort with your meditation.
 3.	Create a comfortable place on the floor with either a yoga mat, perhaps folded over for more cushioning, or use a pillow.
 4.	Sit with either your ankles tucked under you, or in the cross-legged Buddha position. Place your hands on top of each other, palms up.
 5.	Once comfortable, start your timer or alarm for counting down the 2, 3, 4, or 5 minutes for your first meditation.
 6.	Close your eyes.
 7.	Breathe in through your nose and expand your belly instead of your lungs. This is called diaphragm breathing and is a more relaxing form of breathing than expanding your rib cage like most of us do naturally.  Hold your breath for 10 seconds.
 8.	Say to yourself in your head Relax over and over as you slowly release your breath for 10 seconds.
 9.	Repeat this process of breathing in, holding, relaxing and releasing three times.
 10.	Now with your body and mind more relaxed, begin visualizing your perfect day, from the moment you awake until you go to bed. See it through your own eyes as though you are actually doing it. Whether you want to be helping children as doctor, or be a singer, a famous writer, an inventor  see it happening through your own eyes. Continue this until the alarm rings.

I imagined that I wanted to sing in front of thousands of people. I had never sung in front of an audience before! After several weeks of meditating, I found myself in chorus. Then I learned that we had been selected to appear in an international competition. Finally, the chorus had selected me to sing on the front row!

Over 7,000 people were in the audience as we sang for them, with me in the front row.

Meditation works!!

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What is meditation?

Meditation usually refers to a state in which the body is consciously relaxed and the mind is allowed to become calm and focused. Several major religions include ritual meditation; however, meditation itself need not be a religious or spiritual activity. Most of the more popular systems of meditation are of Eastern origin, though there exists also various forms of Christian, Jewish and Muslim meditation.
Meditation as a form of alternative medicine brings about mental calmness and physical relaxation by suspending the stream of thoughts that normally occupy the mind. Generally performed once or twice a day for approximately 20 minutes at a time, meditation is used to reduce stress, alter hormone levels, and elevate one's mood.
A discipline in which the mind is focused on a single point of reference. Employed since ancient times in various forms by all religions, the practice gained greater notice in the post war US as interest in Zen Buddhism rose. Meditation is now used by many nonreligious adherents as a method of stress reduction; known to lower levels of cortisol, a hormone released in response to stress. Enhances recuperation and improves the body’s resistance to disease.
Meditation is an easy and simple way to balance a person's physical, emotional, and mental states. It is easily learned and has been used as an aid in treating stress, anxiety, pain management, and as part of an overall treatment for other conditions including hypertension and heart disease. Research shows that meditation decreases the heart rate, respiratory rate, oxygen consumption, and even decreases blood pressure.