“What You Think, You Become”.

Behind this seemingly empty #instaquote is something truly profound. The philosophy that we can envision an ideal version of ourselves and then manifest that image into reality is not only hopeful, it is possible. This is not to say that we can envision ourselves into becoming perfect superheroes, BUT we can become the best version of ourselves. This is not Hocus Pocus. This is science.

So, what does the science say?

In one study using fMRI (Functional Magnetic Resonance Imaging) scans, the reward centers of the brain associated with pleasure were activated in participants who practiced self-affirmations. These feelings of pleasure acted as a motivating factor toward the continued practice of self-affirmations.

Another study also found that practicing affirmations increased activity in the self-processing systems found in the brain’s cortex. These self-processing systems act as emotional buffers counteracting painful, negative, or threatening information that contradicts a person’s positive self-regard. This neural activity positively predicted increases in the desired behaviours of participants practicing affirmations.

In other words, a regular practice of positive affirmations increases the likelihood of turning affirmations into positive actions and positive feelings. This is because the more you repeat something to yourself the more your brain believes it. The more your brain believes it, the more likely you are to act on it because you already believe it is possible.

In the same way the practice of learning a new language restructures and strengthens your brain, so too does the practice of learning to think positively. Due to neuroplasticity, the brain continues to rewire itself overtime in response to various changes in our emotions, thoughts, body, and environment.

How to Practice Positive Affirmations?

There are 10 essential elements that will help turn your positive affirmations into positive results.

#1: Discover what you want to change or conjure more of into your life.

Start by making a list of the areas of your life where you would like to see changes happen. You can also make a list of the areas that are going well and that you would like to see continue. Is it a desired emotion you want to feel more regularly? A change in your environment? A behaviour you want to let go of? Whatever it is add it to your list. Now circle your top five desired areas.

From this smaller list pick just one area as your starting focus. You can always return to this list when you want to practice other positive affirmations.

#2: Be SMART.

As with any goal, the most successful aspirations must be Specific, Measurable, Achievable or Actionable, Realistic, and Timely. Even if your unique positive affirmation does not meet all of these criteria it is essential to keep it as focused as possible. This will help create a very specific image in your mind’s eye that is attainable in the real world.

#3: Focus on the positive.

To increase the likelihood of success it is important to state your affirmation as a positive sentence rather than using a negative sentence structure. The brain focuses on key words rather than a full sentence, so, if you make the statement “I am not weak” your brain will ultimately focus on the word “weak. It is therefore best to rephrase this as the positive statement “I am strong”.

#4: Focus on the present.

Write your positive affirmation in the present tense instead of future-focused. For example, “I am strong” instead of “I will be strong”. Writing your statements in this way helps your subconscious mind believe it is already happening. This will help naturally ease the transition from affirming to doing. It also helps your brain create the positive feelings associated with your desired change and this reward will encourage your continued practice.

#5: Affirm in first person.

Write your affirmation with “I” instead of “you”. For example, “I am happy” rather than “You are happy”. This helps instil a stronger sense of identity in the brain. You can also add your name if that is helpful for example, “I, Alex, am happy”.

#6: Connect the feeling to the behaviour.

Desired behaviours that are tied to positive feelings are more likely to turn into real actions. This is because pleasure acts as a reward that you will want to repeat again and again. For example, “I stand up for myself and I feel empowered” rather than “I stand up for myself”. The feeling word “empowered” strengthens the affirmation.

#7: Create a detailed image.

Incorporate the previous steps into a detailed visualization of your positive affirmation to keep in your mind’s eye while you state your mantra. Be specific on where you are and who you are with but most importantly focus on how you feel. Remember, your feelings are the greatest motivating factor toward your desired goal.

#8: Practice on a regular basis.

As with any desired change, whether it is breaking an unwanted habit or learning a new skill like playing an instrument, “practice makes perfect”. Or as close to perfect as possible. The more frequently you practice your positive affirmation the stronger your brain rewires itself to accept these mantras as true. This will follow into desirable behavioural changes and the associated positive feelings will take hold.

#9: Be mindful of triggers.

There may be certain positive affirmations you are not ready to hear. For some people, using kind words towards themselves can actually be very painful. This is often the case if abusive words were heard during childhood. For example, the positive affirmation “I am worthy” can actually make some people feel worse because it may be unlocking painful memories where they were made to feel the opposite.

These negative abusive words can feel more truthful than any positive affirmation. If this is the case it may take longer to believe your positive affirmations but that is ok. Pace yourself, stop as needed if it becomes too painful, use a different mantra, and return to the original positive affirmation when you are ready. There is no rush, so take your time and be kind to yourself as much as possible.

#10: Find the best way to practice for you.

There is no one way to practice positive affirmations. You may want to create your own mantras, or you may want to use other people’s words. Some people may find it best to listen to guided positive affirmations through the Mindbliss app, especially if it is too painful to hear your own voice saying the words.

The key is to make sure you schedule a consistent practice, visualize your positive affirmation as vividly as possible, and try to feel the mantra take hold in your body.

Here are some common positive affirmations to get you started.

Be sure to add your own name and details to make it as specific to your needs as possible. 🙂

1. “I am strong.”
2. “I am worthy.”
3. “I am doing my best.”
4. “I am lovable.”
5. “I love myself.”
6. “I feel happy.”
7. “I feel empowered.”
8. “I have what I need and I feel content.”
9. “I exercise for an hour a day and I feel strong.”
10. “I am successful at______and I feel confident.”
11. “I take care of myself everyday by______and I feel loved.”
12. “I practice______ and I feel in control of my life.”
13. “I achieve______ and I feel accomplished.”

 

Alexandra Trottier is a Registered Psychotherapist (Qualifying) with the College of Registered Psychotherapists of Ontario (CRPO). She has a Master of Arts in Counselling Psychology degree from Yorkville University and is certified in Applied Foundations of Mindfulness Meditation from University of Toronto.

If you enjoyed this post and would like to listen to affirmation audios and more Mindbliss meditations, download the app by clicking HERE from your iPhone or Android.

At Mindbliss we have a large and diverse range of 370 (and growing) quality meditations. We are always hard at work curating the best ones for you. 🙂 We hope you love them. 💜

Let us know how this meditation worked for you, we would love to hear about your own progress.

With Love,

The Mindbliss Team.

What are Chakras? Most people have heard of the “7 Chakras,” but what are they really?

In essence, the chakras are dynamic energy centers within the body that influence the physical, mental, emotional, and spiritual states of being. Each chakra has its own characteristic, name, and color, and governs different areas of the body. 

The chakra points are located along the spine; starting at the tailbone and ending at the crown of the head. Although the chakras are rooted in the body, however, they actually extend outside of the physical body, composing the auric field. In order to better understand what the chakras are and how to use them, it’s smart to start at the root and work your way up. 

A Brief History of the Chakra System

The word “chakra” comes from Sanskrit, meaning “wheel,” and the first mention of the chakra system can be found in the Vedas (an ancient Indian text). However, many metaphysicians believe that the concept was around long before this. The chakras are often linked to yoga in ancient descriptions, as the benefit and purpose of the practice help to strengthen the chakra system, and vice versa. Moving from the Vedas into yogic philosophy, the chakras have been well-documented and explored. However, oral tales and traditions are also responsible for keeping the knowledge alive. 

Interestingly enough, the chakra system is also historically connected to Tantric practices, which are largely misunderstood in Western culture. Tantra means “loom,” which suggests that Tantric philosophy supports the chakras by deepening the exploration of polarity, the above and the below, and the balance of the Divine Masculine and Divine Feminine. 

Chakra studies were introduced to the Western world by Sir John George Woodroffe, also known by his pen name, Arthur Avalon, who authored the book The Serpent Power: The Secrets of Tantric and Shaktic Yoga in 1919. Two decades later, former priest C.W. Leadbeater wrote The Chakras, which offers a clairvoyant take on the chakra system via detailed descriptions and colorful illustrations. 

Interest in the chakras swelled in the 1960s, during the “hippie” revolution, quickly picking up speed and forming the basis of the “New Age” movement. In modern times, chakra has practically become a household word. While not many are aware of the full system and how it works, there’s at least a base understanding and an open-minded interest in learning more about these dynamic centers of life.

Chakra One: ROOT

The Root Chakra is where our journey through the chakra system begins. This is our center of survival, security, and primal needs.

• Location: Base of the spine
• Color: Red
• Element: Earth
• Corresponding areas of the body: Feet, legs, bowels
• Theme: To “be”
• Balancing chakra: Crown (located at the head)

When a chakra is blocked or closed, the energy within it is slow or stagnant, affecting the body parts and organs that it’s connected to. On the flip side, when a chakra has “too much” energy, it can absorb the energy from surrounding chakras, as well as overwhelm the entire energy system. The idea is perfect balance and harmonybetween chakras.

Symptoms of a blocked, closed, or excessive Root Chakra:

• IBS and other digestive issues
• Weak ankles/knees
• Feeling ungrounded
• Financial problems
• Concerns about personal safety
• Irrational fears
• Greed and possessiveness
• Nervousness

Consider the sensations that arise in the body when we’re thrust into fearful situations, such as a reaction to fire, snakes, spiders, or even a near-death experience. We’re often intensely focused on our physical safety, becoming instinctive and animal-like in what we perceive to be a life-or-death situation. Our Root Chakra is our connection to our primitive, needs-based side, where the main concern is safety and survival.

Although many of us enjoy a life that meets our basic needs (like food, clothes, and shelter), we can easily succumb to a fear state when the Root Chakra isn’t functioning properly. To keep the Root open and flowing, there are many activities that you can practice that can help you form a deeper connection to your body and the earth.

Steps to Unblock Your Root Chakra:

• Grounding: An easy way to ground is to kick off your shoes and simply allow your feet to touch the earth. Take a few moments each day to sit on the earth, as well, allowing this chakra point to touch the earth.
• Aromatherapy: Woodsy, earthy essential oils and scents can help balance the root. Try pine, oak, juniper, and cedarwood to offer your root stability and security.
• Veggies: Root vegetables are great for this chakra of the same name. Anything that’s grown in rich, dark soil can help nourish your first chakra.

Chakra Two: SACRAL

Moving up to the second chakra of the 7 chakras system, we come to the Sacral Chakra. This is where our deepest emotions and sensations are held and expressed, as well as the balance of light and dark, yin and yang, and our creative potential.

• Location: Underneath the navel, within the lower abdomen
• Color: Orange
• Element: Water
• Corresponding areas of the body: Reproductive system, kidneys, bladder, hips, lower back
• Theme: To “feel”
• Balancing chakra: Throat

Symptoms of a blocked, closed, or excessive Sacral Chakra:

• Addiction
• Emotional imbalance
• Bladder issues
• Reproductive disorders
• Kidney disease
• Feelings of guilt
• Sexual confusion or shame

The key is to allow our emotions, pleasures, and creativity to flow unencumbered, but maintain equilibrium.When we’re overcome by desires and emotions, we can easily get thrown off kilter. Practices that encourage honest, healthy expression and deep emotional connection can help strengthen the Sacral Chakra.

Steps to Unblock Your Sacral Chakra:

• Baths: This practice not only allows you to surrender to the senses, it encourages you to literally “go with the flow.” If you’re able to bathe in fresh, moving water (such as a river or the ocean), even better!
• Artistic expression: Paint, garden, cook – anything that allows you to create.
• Sweets: Naturally-sweet foods, such as carrots, papaya, and mangos are great for the sacral chakra (especially when consumed in liquid form).

Chakra Three: SOLAR

The Solar Plexus is the next stop on our journey up the chakra points. This is where our inner fire stirs, igniting self-confidence and willpower.

• Location: Above the navel, within the upper abdomen
• Color: Yellow
• Element: Fire
• Corresponding areas of the body: Stomach, spleen, gallbladder, liver, pancreas
• Theme: To “do”
• Balancing chakra: Third Eye

Symptoms of a blocked, closed, or excessive Solar Plexus Chakra:

• Indigestion
• Weight issues
• Fatigue
• Insecurity
• Lack of self-esteem (or overabundance of it)
• Weak will
• Control issues
• Excessive anger

Overly-confident people are often characterized by a protruding midsection, proudly strutting their stuff. On the flip side, people who don’t have much confidence are usually seen hunched over, as if in defeat or timidity. Make sure to aim for the perfect balance of the elements.

Steps to Unblock Your Solar Chakra:

• Exercise: This chakra thrives on doing, moving, and action, so incorporating an exercise routine into your wellness practice is recommended.
• Mantras: Creating empowering mantras or affirmations that you can chant throughout the day can help build your willpower and confidence. Some examples would be, “I can do this,” or “I embrace my fire.”
• Willpower: Make a list of goals and stick to it. Checking off tasks or accomplishments helps us with accountability, further enhancing self-confidence.

Chakra Four: HEART

This chakra is known as the Heart Chakra. It’s the area where we nurture and express our love and compassion.

• Location: Center of the chest
• Color: Green (can also be pink or gold)
• Element: Air
• Corresponding areas of the body: Heart, lungs, arms, circulatory system
• Theme: To “love”
• Balancing chakra: All of the chakra points balance the heart

Symptoms of a blocked, closed, or excessive Heart Chakra:

• Respiratory issues
• Tightness or pain in the chest
• Circulation problems
• Heart disease
• Tendency to hold grudges
• Codependency
• Loneliness
• Self-sacrifice
• Grief
• Jealousy

Here in the middle of the 7 chakras lies the literal and metaphysical heart. When our lives are out of harmony, especially in giving and receiving love, the heart chakra may become affected. Quite often, when our hearts get hurt by betrayal, grief, or unrequited love, we close the heart off completely. While this may work as a temporary protective method, closing the heart interrupts the flow of the entire body.

The heart chakra thrives only on open, unconditional love. Thankfully, there are many ways to heal this chakra and use it to deepen your connections.

Steps to Unblock Your Heart Chakra:

• Open your heart: Not only do we need to trust our hearts to others, we literally need to expand the chest. Deep-breathing exercises can help with this – expanding and invigorating the lungs and the heart.
• Practice gratitude: Nothing is more inspiring than thankfulness when it comes to this chakra. When we take the time to express our appreciation for ourselves, our family, and the whole of humanity, we nurture our hearts while expressing pure, unconditional love and compassion.
• Respecting boundaries: Be more mindful of the balance of give and take, and disengage from any relationships that are not equal in this regard. Try not to over-sacrifice or adopt a martyr mentality.

Chakra Five: THROAT

Moving higher, we come to the Throat Chakra. This is where we express ourselves and honour our personal truths.

• Location: Throat
• Color: Bright blue
• Element: Ether
• Corresponding areas of the body: Throat, neck, shoulders, mouth, jaw, thyroid
• Theme: To “speak”
• Balancing chakra: Sacral

Symptoms of a blocked, closed, or excessive throat chakra:

• Jaw tightness
• Throat discomfort
• Shoulder pain
• Thyroid disease
• Excessive talking (or excessive silence)
• Speaking issues
• Pathological lying
• Problems with communication

Offhanded comments such as “Be quiet,” or “You’re wrong” can unknowingly do a lot of damage to this delicate chakra point. Whenever someone shuts down our expression, we go even deeper into hiding.

The key is open communication that’s expressed in constructive, encouraging, and safe environments. 

Steps to Unblock Your Throat Chakra:

• Chant: Find a healing, inspiring mantra or affirmation that you can repeat to open up the throat area. Simply encouraging purposeful movement and expression here can go a long way!
• Sing: If anyone ever told you that you “can’t” sing, it’s imperative that you include this practice in your life. Whether you think you can or not, try it anyway. Don’t worry about how your voice sounds, but instead concentrate on the act of expressing without fear.
• Journal: Writing is a very healing, introspective form of communication that can help you explore any emotions, memories, or wounds that are at the root of your expression issues.

Chakra Six: THIRD EYE

The sixth chakra, also known as the Third Eye Chakra, is where deep knowing and intuition dwells.

• Location: The center of the forehead
• Color: Indigo
• Element: Light
• Corresponding areas of the body: Eyes, ears, pituitary gland
• Theme: To “see”
• Balancing chakra: Solar Plexus

Symptoms of a blocked, closed, or excessive Third Eye Chakra:

• Headaches
• Confusion
• Nightmares
• Illusions or hallucinations
• Denial of intuitive abilities

We’re all born with a “sixth sense” that helps us channel our inner knowing to feel out people and situations.When this area gets muddled, we can fall victim to confusion or disillusion, not knowing if our feelings are our own. To embrace your inherent intuitive abilities, you will need to unblock your Third Eye Chakra:

Steps to Unblock Your Third Eye Chakra:

• Meditation or hypnosis: The fastest way to connect with the third eye is to disengage from all outside senses and go within. Guided meditation, hypnosis sessions, and binaural beats can help you reach a state of stillness that encourages deeper introspection.
• Chromatherapy: Incorporate more indigo hues into your daily life, including clothing, crystals, and furniture. Opting for an indigo eye mask and/or bed sheets can help you enhance your intuition while you sleep!
• Trust: To nurture this chakra, you must trust it. When you get a “vibe” about someone or something that your logic can’t explain away, trust these impressions. Create a deep connection with your intuitive abilities and watch them blossom.

CHAKRA SEVEN

Finally, we reach the 7th chakra of the 7 chakra system! The Crown Chakra, where our connection to the spiritual realm, and the source of the divine is situated.

• Location: Top of the head
• Color: Violet/White
• Element: No corresponding element
• Corresponding areas of the body: Cerebral cortex, pineal gland
• Theme: To “understand”
• Balancing chakra: Root

Symptoms of a blocked, closed, or excessive Crown Chakra:

• Feelings of disconnect
• Dogmatic attitude
• Issues comprehending spiritual concepts
• Fear of mysticism, the occult, spirituality
• Denial of the existence of source/God

When our Crown Chakra is closed or depleted, we become disconnected from source itself; closing ourselves off from the the wisdom of our higher selves. It’s only when we can accept our connection to divine understanding that we can enjoy a more fulfilling, enlightening existence. To tap into the potential of the crown chakra, you can practice these steps.

Steps to Unblock Your Crown Chakra:

• Chanting and exploring the “Ohm”: This mantra is soothing to the crown, and simply uttering it can help balance your other chakra points, too.
• Transcendental meditation or Vedic meditation: This form of meditation is known to go much deeper than common meditation practices, “transcending” thoughts and the containment of the physical body. It often incorporates a mantra, as well, which further enhances the experience.

Once we deepen our knowledge of the 7 chakras and how to use them, we’re well on our way to optimum health and spiritual enlightenment. As always, balance is the key to fulfillment of the body, mind, and soul.

Let’s start the healing and unblocking of our Chakras with a Mindbliss meditation called Grounding and Alignment. This meditation is designed to stimulate and open the first chakra – the Root Chakra. This cleanses and aligns the vertebral column, purifying and grounding your roots into Earth. Achieving a symbiosis of your heartbeat with the heartbeat of Mother Earth.

If you enjoyed this meditation and would like to listen to the rest of Mindbliss Chakra meditations to heal and unblock Chakras 2 to 7, download the app by clicking HERE from your iPhone or Android.

At Mindbliss we have a large and diverse range of 300 (and growing) quality meditations. We are always hard at work curating the best ones for you. 🙂 We hope you love them. 💜

With Love,

The Mindbliss Team.

Did you know that you can develop intuition and improve your health at the same time?

Well, you can, through the pineal gland.

You may be asking, well, what is the pineal gland?

The pineal gland, also known as the pineal body, is a small pine cone shaped gland that lies deep inside the center of the brain in the epithalamus. It is a part of the endocrine system and helps to regulate melatonin, which is a chemical produced in the brain that helps the body sleep at night. The pineal gland function lies in governing the production of hormones as well as the maintenance of the circadian rhythm, which is essentially our sleep/wake cycle.

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What did you think about when you woke up this morning?

Did you lay in bed and begin to make an endless list of things you hoped to accomplish today? Did you hit the snooze button a few times to try to get some more sleep, only to be roused by a hungry pet? Maybe you got up the moment you woke and headed straight to the coffee maker, anxiously awaiting your brew as you hovered over the coffee maker in your pajamas. How ever you begin your day, have you ever considered starting with gratitude?

It may sound strange, but what if you began every day by meditating on things for which you are grateful? You could think about a cherished family member, friend or pet. You could even be grateful for an experience, be it positive or negative, and the impact it made on your life’s journey. Whatever gratitude is to you, meditating on what you value most has the power to change your life. 

In Tibet, many Buddhist monks start their days with gratitude meditation. They are even known to express thankfulness for their struggles and the role those difficulties have played in their lives. Gratitude meditation has roots in Native American Indian culture, as well. It has been said that the elders of some Native American tribes began their days with ceremonies of gratitude for the earth and all its bounty.

Gratitude meditation has existed, in some form, for hundreds of years. It has brought happiness to the sad, peace to the worried and rest to the hurried. This article will explore what gratitude meditation is, meditation techniques and the benefits of gratitude meditation. 

What is Gratitude Meditation?

Before diving into this, it is important to have a solid understanding of the words gratitude and meditation. According to Google, gratitude is the quality of being thankful; readiness to show appreciation for and to return kindness. That is a good start, but understand that gratitude is not the same as thankfulness; gratitude takes thankfulness to another level by adding an element of recognition for whatever it is you are thankful for. True, authentic gratitude enables you appreciate and acknowledge all people, circumstances and things in your life.

Meditating is to think deeply or focus one’s mind in silence (or with the aid of chanting) to foster spirituality and relaxation. It is somewhat like prayer, but less goal-oriented in that you aren’t asking for something when you meditate, as is often done in traditional praying.

Put gratitude and meditation together and you get a focused practice of being grateful. You could be grateful for anything from people to places, experiences, possessions, and more. What you choose to be grateful for is truly limitless.

As you consider what it is you are grateful for, you may realize that you ought to develop an appreciation for things in your life that you once perceived as negative. This is not a natural human reaction to adversity, but exploring those areas of your life can open your heart to a whole new world of thankfulness. You may consider a marriage that ended in divorce but produced thriving children, or the death of a dear pet who left behind many cherished memories of joy.

Gratitude meditation enables you to truly be thankful for all things, the good and the bad, because it’s all happened for a reason. Every experience, heartache and milestone took place to specifically shape you into the person you are; what a thing to be grateful for! 

Gratitude meditation is all about being intentional and thankful. It is a free tool that anyone can use at any time to increase their joy and decrease their stress. Who doesn’t want that?

How do you Practice?

Before beginning gratitude meditation, familiarize yourself with the basics of meditation. Meditation can truly take place anywhere, but it is most easily achieved when done in a quiet, comfortable room while seated or laying down. You may also want to make sure you are wearing comfortable clothes that won’t cause your mind to wander.

Choose something upon which you can focus. It could be the sound of a repetitive gong, the flame of a candle, or even repeating a single word or mantra. Start to focus on your breath and notice how it causes different parts of your body to rhythmically rise and fall. When you begin to wander, go back to your original point of focus, focus on your breath and empty your mind.

This is far easier said than done, especially in this fast-paced world of distractions. If you are new to meditation, consider a daily meditation that lasts just a few minutes, adding a minute or so to the meditation as your skills allow. The mobile application, Mindbliss, is a great resource to get you started.

Gratitude meditation is very similar to the concentration method of meditation described above. Follow the steps to prepare for meditation; when practicing gratitude meditation, your point of focus should be on something for which you are thankful. If you struggle to maintain your focus when silent, consider repeating a mantra like, “I am grateful,” to maintain focus in your practice.

If you’re struggling to get started, download the Mindbliss app for some additional assistance. In the app, you’ll find guided gratitude meditation tracks, which will help you focus your thoughts and quiet your mind. 

If you would like to listen to Mindbliss meditations, download the app by clicking HERE from your iPhone or Android.

You could also complement this practice by writing a gratitude journal. This can help you narrow your focus while enhancing your experience. It also provides an outlet to deeply reflect on your life and why you should be grateful. The journal could also serve as a place where you write letters to the people who have, for better or worse, played an integral role in shaping who you are. Putting those thoughts on paper can be deeply therapeutic and may open your heart and mind to a whole new way of being.

What are the Benefits?

The benefits of meditation are well-documented. According to the American Meditation Society, 30 years of clinical studies on meditation have consistently demonstrated that it:

• Normalizes blood pressure
• Improves immune function
• Slows aging
• Reduces anxiety and improves stress-related disorders
• Increases relaxation throughout the day
• Decreases insomnia
• Improves psychological health and self-esteem
• Lowers incidence of depression, anger and irritability
• Improves concentration
• Increases positive thinking
• Enhances creativity
• Facilitates psychological development (http://americanmeditationsociety.org/meditation/benefits/)

Meditation, when practiced properly, certainly has the power to transform your life.

Additional research has been conducted on how meditation, specifically gratitude meditation, can benefit your health. Although it has not been studied as extensively as meditation at large, clinical research has found that it has many of the same benefits – and more.

The benefits of gratitude meditation were explored in a 2016 edition of the Journal of Evidence-Based Complementary and Alternative Medicine. In this study, Online Training in Specific Meditation Practices Improves Gratitude, Well-Being, Self-Compassion, and Confidence in Providing Compassionate Care Among Health Professionals, researchers trained medical professionals how to use different meditation techniques, including gratitude meditation, and examined how it impacted their patient care. This is what they found: 

These practices (including gratitude meditation, positive-word-focused meditation, loving kindness meditation, and others) benefit patients with chronic pain, depression, posttraumatic stress disorder, and social anxiety, but could also be useful for health professionals. According to Fredrickson’s ‘‘broaden-and-build’’ theory, positive emotion leads to better cognitive function, social support, and mental health, all of which can contribute to an overall sense of well-being. Even a fleeting experience of positive emotion temporarily broadens thinking and allows individuals to consider ideas they would not have otherwise considered. Positive emotion gives rise to greater creativity, attention, and ability to integrate many sources of information; in other words, meditation focused on increasing positive emotions could improve clinicians’ cognitive functioning (http://self-compassion.org/wp-content/uploads/2016/06/Rao_Kemper2016.pdf)

What does this mean? The patients whose practitioners received gratitude meditation training had an increased sense of well-being. As a result, their patients received better care and ultimately had better prognoses. It found that gratitude meditation helps doctors, nurses and others charged with patient care have better interactions with their patients, which in turn makes the patients happier and ultimately, healthier. Incredible.

Another study, The Effects of Two Novel Gratitude and Mindfulness Interventions on Well-Being, found that respondents who practiced gratitude meditation on a regular basis (four times a week for three weeks) experienced reduced levels of stress and depression and increased levels of happiness, these participants also kept a gratitude diary (https://www.ncbi.nlm.nih.gov/pubmed/25826108). Many other studies have discovered similar patterns; regularly practicing this meditation, even for as little as a minute a day, will increase your overall well-being.

Not surprisingly, most of the research on gratitude meditation has shown that the more you practice gratitude meditation, the more grateful you will be. Certainly, if you are making a concerted effort to be grateful when meditating then you will become a more gracious person. But have you ever considered the benefits of simply being gracious?

Another recent study examined how gratitude impacts patients with chronic illnesses. In this study, Gratitude Uniquely Predicts Lower Depression in Chronic Illness Populations: A Longitudinal Study of Inflammatory Bowel Disease and Arthritis, researchers found that gratitude was negatively associated with depressive symptoms in patients with chronic illness. They also found that those patients were less stressed and didn’t have as great a sense of helplessness. These patients also had positive assessments of their own health and were more willing to accept their diagnoses. Not surprisingly, gratitude was also strongly correlated to good psychological well-being (http://eprints.whiterose.ac.uk/104189/1/Gratitude%20%26%20chronic%20illness%20HP%20rev4%20FINAL%20preprint.pdf).

Even though this study did not specifically deal with gratitude meditation, it provides valuable insights on the role of gratitude can play in your life. In the case of these people who are struggling with chronic illness, their diagnosis doesn’t define them. They have gratitude for the path they are on and are able to lead fulfilling, productive lives because they are grateful.

The benefits of gratitude meditation are many. These benefits, which have been proven in countless clinical studies, have revealed that practicing gratitude meditation will:

• Decrease depression and suicide
• Increase happiness
• Increase sleep quality
• Increase levels of gratitude in day-to-day life
• Help you overcome obstacles and hardships in a healthy, positive way

In addition to these benefits, gratitude meditation is completely areligious. You do not have to be a part of a religious group or sect to meditate. Although some religions, like Buddhism, use it as a tool to enhance spirituality, it can be used by any person be they a Jew, Muslim, Christian or Atheist, to clear their mind and control their thoughts.

Tomorrow, when your alarm goes off, what will you do? Will you start to start to think about the day’s to-do list, or will you close your eyes, quiet your mind and say, “I am grateful”? Will you hit the snooze button to get five more minutes of sleep, only to get out of bed frustrated by the demands of the day, or will you sit up when that alarm goes off and take a minute to be thankful for a restful night’s sleep? Will you hop out of bed to make your java, staring blankly at the coffee maker, or will you use that time to be grateful for the job you will soon head off to, even though it’s not your dream position?

No matter how you begin your day, consider starting it with gratitude. Gratitude meditation will open your eyes to all that you have to be thankful for, ultimately offering a more positive perspective on life. Start your practice today and see first-hand how gratitude meditation enables you to marvel at the mundane, have hope for the helpless and find peace in persecution. 

With Love,

The Mindbliss Team.

P.S.

If you enjoyed the Daily Gratitude Ritual meditation and would like to listen to more Mindbliss meditations, download the app by clicking HERE from your iPhone or Android.

At Mindbliss we have a large and diverse range of 300 (and growing) quality meditations. We are always hard at work curating the best ones for you. 🙂 We hope you love them. 💜

Let us know how this meditation worked for you, we would love to hear about how your daily gratitude ritual has impacted your life 🙂

Sleep disorders affect over 60 million Americans each year.

People try everything to get those precious and much needed hours of sleep from prescription pills, to melatonin supplements, to late night workouts. People even try to use reverse psychology to convince their minds that they don’t really want to go to sleep. This supposedly makes the brain rebel, and then fall asleep. Counting sheep, taking a shot of whiskey (although alcohol actually blocks the much needed REM sleep), or trying to watch a movie or TV show in the background, are all things people desperately try to get to sleep. Most scientists say that you shouldn’t eat after 7 PM, and that you shouldn’t use electronic devices before going to bed. This is because the blue light emitted from the computer or phone screen suppresses melatonin (Scary Ways Technology Affects Your Sleep, n.d.).

The brain functions using five different brainwaves which serve different arenas of our lives. These include gamma, beta, alpha, theta, and delta.

Gamma is the fastest functioning brainwave and is only encountered in high states of epiphany, clarity, or ah-ha moments. This typically occurs during creative processes or during drug-induced awakenings.

Beta is the everyday brainwave that is slower than gamma, but helps us concentrate, work, communicate, and function in our day to day lives. The next slowest is alpha.

Alpha is that wonderful state of relaxation where meditation is accessible, and you find yourself receiving bursts of insight about your life.

Theta is a deeper level of relaxation that occurs during very deep meditation (trance or hypnosis), sleep, and during REM sleep. 

REM is when our mind is awake, but our body is asleep. During REM, our mind is working out the details of our day and the bigger picture of our life through the symbolism of dreams. This is an important part of sleep because it helps us feel good about where we’re heading, or it alerts us to potential dangers in our current perspective or relationships.

The slowest brainwaves occur in delta where the brain has no thoughts or images, and the body is the most relaxed. Delta is very important for our physiological functioning. This is when the body heals itself and “resets” so that it feels charged and refreshed the following day (Plagued by Insomnia? 2018 https://sleep.org/articles/ways-technology-affects-sleep/).

As you can see, sleep is very, very important. However, we live in a world that is filled with distractions and makes our minds hyper active, making it difficult to calm down before hitting the hay.

Artificial light kills our ability for deep restful sleep

Another strange thing that has occurred over time and through the integration of industrialization and civilized society, is the advent of artificial light. This can confuse the mind. When it is completely dark our brains produce melatonin naturally. This is part of the body’s natural biorhythm, and signals to the brain that it’s time for sleep. Artificial light can confuse the mind and halt melatonin production. Melatonin is not only important for sleep, it’s also a very important hormone associated with the menstrual cycle, and the pre-menstrual phase. This is why women get tired when they are experiencing PMS symptoms. It is important to make sure that your room is totally dark, even blocking out moonlight when you go to bed. It’s even been said that in older times people would make sure that there was no moonlight entering their rooms at night, because they believed it was an interference, and also that it brought about strange dreams.

What can we do then, when insomnia is occurring in our lives?

These days people are becoming more involved and educated about the benefits of meditation.

Learning to calm down the mind is like stepping down the brainwave stairs into the arena of theta, delta, and deep sleep.

This means we need to learn how to calm down, how to breathe deeply, and how to quiet the mind. This is not always an easy task! But this is why we’ve created this article, to teach you how to become calmer so that you can get your beauty and brilliant sleep.

First let’s talk about the 3 basic steps to enter into any type of meditation.

These include deep breathing and muscle relaxation technique. Practicing meditation twice a day can keep you in between beta and alpha, and beyond helping you sleep, meditation can help you feel relaxed at work, and ready to take on challenges. So, even if you are meditating in the morning, afternoon, or before you go to bed, start with these steps.

Step 1: You can either lay down with a small pillow to support your neck, but make sure your forehead is parallel to the ceiling. Or you can sit on a chair and make sure your feet are flat on the floor, and that your spine is supported. Next get comfortable. It is very important that you get your limbs in the coziest position possible, get out any coughs or sneezes, and attend to any itches! This way you won’t be distracted once you get started.

Step 2: Next you are going to take in ten deep breaths, then exhale ten times slowly. However, this is not as simple as it sounds. When you take in your first breath say the number “one” in your mind. This helps your mind to focus on something so that you’re not distracted by thoughts that might want to break through and distract you from relaxing. Another great trick is to roll in the inhale and imagine that your breath is the tide ebbing back into the ocean. Roll in as you say “one” slowly until you are at the top of your lungs and you can’t inhale any more. As you pull your breath in imagine that it is being pulled to the top of your head. Hold your breath for a few seconds and become conscious of your body. Is your heart racing? Do you feel jittery? Tell your body to calm down, and to relax. In between counting, continue to tell your body to relax. When you exhale imagine your breath stretching out like the flow of the tide over the sand. Breathe in and out of your nose, and when you exhale say “one” again. Do this ten times slowly until you feel yourself becoming more and more relaxed.

Step 3: The third step is called muscle relaxation technique. Sometimes in order to fall asleep a person only requires these two steps! After doing deep breathing you’re going to go through each part of your body and tell it to relax. Sometimes visualizations are helpful, like imagining that you are sinking deeper into the chair or your bed with each suggestion. Or you could imagine your body filling with light and warmth, or maybe filling with darkness and deep sleep. Start with your toes and say, “My left toes are relaxed.” Then focus your attention and consciousness on your left toes, and feel them getting more and more comfortable. From there tell your right toes to relax. Then your ankles, ankles to your knees, and knees to the top of your thighs. Next tell the trunk of your body to relax, then your lower abdomen and lower back. After this tell your fingers, hands, and wrists to relax. Then tell your solar plexus and middle back to relax. Next tell your wrists to your elbows to relax. Then your chest, heart, lungs, upper chest, and upper back and shoulders to relax. Finally focus on the neck, the throat, the face, and the back of and sides of the head, until you reach the top of your head. When you’ve gone over your entire body, once more tell yourself to relax.

If you are still awake say a simple affirmation over and over again slowly, such as, “I am good, and all is well in my world.” Or, “I will have dreams that will show me what I need to focus on in my life.” Or you can say, “I allow my body and mind to enter into sleep.” If your mind is still active enough for affirmations or mantras, it might do well to use guided imagery. Guided imagery is great because it uses a story, symbols and metaphors to usher you into dreams. You can imagine yourself sitting on the beach watching the tides go in and out. Or you can imagine yourself floating on clouds in the sky. As soon as you enter into imagery without words or language, you will be able to more quickly move into REM sleep.

While using deep breathing and muscle relaxation technique might seem simple enough, sometimes we need a bit of extra help. By downloading our app, The Mindbliss Meditation App on your phone,  you will have access to guided meditations, relaxing soundscapes, soothing nature sounds, and binaural beats specifically for lulling you into deep sleep.

All of these guided meditations and soothing sounds can help your mind focus on something other than the worries or anxieties of the day.

They will distract your mind and help pull you into another world, one that fits your likes or passions. Deepak Chopra really does say it best about the negative cycle of insomnia. He said, “The biggest reason for insomnia is actually worrying about insomnia. Anxiety of not going to sleep is the biggest cause of not being able to sleep.” This is so true. The more we fret and worry about not being able to sleep, the more we spiral into a wormhole of doubt and fear that we won’t be able to perform at work, or that we won’t be able to make money to pay our rent or to buy food, and before you know it you’ve made yourself homeless in your mind! But of course, this is ridiculous. Fear escalates and spirals out of control because physiologically, your body and brain are not rested.

On a more spiritual or emotional note, meditation is not just helpful for sleep because of its calming and relaxing affects. Meditation is a way to help you become more aware of your world, your relationships, and the things that make you happy, sad, or anxious. Becoming aware of what is truly keeping you up at night can be found through meditation.

In my experience, I have endured insomnia when I was not working the right job, when I was not in the right relationship, or I had forgotten to pursue and work on my dreams and life purpose. Our intuition is key when meditating, and it can keep you awake at night so that you can contemplate the things that need changed in your life. Using meditation during the day to work out these issues will prevent your mind from overthinking or being overactive at night. Whichever way you choose to look at it, with meditation you can’t go wrong, and your life will improve no matter what. 💜

If you would like to get deep restful sleep every night, have a listen to our collection of guided meditations, relaxing soundscapes, soothing nature sounds, and binaural beats specifically for sleep, download the app by clicking HERE from your iPhone or Android.

At Mindbliss we have a large and diverse range of 300 (and growing) quality meditations. We are always hard at work curating the best ones for you. 🙂 We hope you love them. 💜

Let us know how these sleep meditations worked for you, we would love to hear about your experience. 🙂

With Love,

The Mindbliss Team.

Jaimee Gallagher, aged 24, is a college athlete and a student working towards a degree in biology. Because she needs extra money for food and rent, Jaimee also works at a local breakfast restaurant. Jamie rarely has time for relaxation, let alone indulging in activities such as going out to the movies or out dancing. Recently Jamie’s favorite grandfather became ill, and she’s been trying to squeeze in time to spend with him, and to help take care of him. To say it lightly, Jaimee is stressed, and doesn’t have time to practice meditations or relaxation techniques that are time-consuming or difficult.

During track practice one day she heard her coach telling another student about Vedic meditation. The student was also enduring an intense amount of stress. Jaimee joined the conversation and learned that Vedic meditation can be practiced as much or as little as one wants, but it is like a super-charged version of meditation, because it uses a mantra or soothing sound to settle down the mind automatically. One doesn’t need to focus or use concentration, they merely have to say a mantra over and over again in their mind. This ability to keep the mind occupied basically skips a step in traditional forms of meditation that require that one empties the mind by sitting in complete silence. With Vedic meditation, the work is done for you, and you reap the benefits with as little as 20 to 40 minutes a day.

What is Vedic Meditation?

Vedic meditation is a form of meditation that focuses on a soothing affirmation or sound to distract the mind from what usually occupies it. Our minds are always focusing on something, even when we’re dreaming. Typically, we are focused on minute details that don’t really matter in the big picture. We think about so many things that are out of our control. We focus on the details of our day. We question how we’ll do on an exam in college, a presentation at work, or an assignment for a client. We question ourselves, our worth, our abilities, our looks, and we compare ourselves to others.

Many times, our thoughts are unhealthy, because they’re running on autopilot. Our thoughts loop on a pattern based on the psychology of our past. Our thoughts are a product of our deeply ingrained self-beliefs. This is why meditation is so important, and for people who have a hard time slowing down, Vedic meditation is a wonderful solution for giving our minds a break.

A wonderful analogy for thoughts functioning in our minds is to imagine a highway. Many cars are cruising along at high speeds on multiple lanes, and in opposite directions. For a highly distractive brain, the cars represent their thoughts. They’re moving so fast, even side by side, that an individual, half the time, can’t even comprehend what is going on in their own head! Beyond this, these thoughts are based on unconscious programs that are neurologically hardwired. In order to break these patterns and rewire our brains, we need to integrate meditation.

When we meditate, we’re slowing down our brainwaves. There are five brainwaves, which include (from fastest to slowest) Gamma, Beta, Alpha, Theta, and Delta.

Gamma is a very fast brainwave that is typically found in people who are having major epiphanies or are being flooded by creative ideas or processes. One could even say it’s a hyper state of awakening. This is a rare brainwave and can also be triggered by hallucinogens or psychotropic drugs.

Beta is the next slowest brainwave and it is the state in which most people exist in regular day to day exchanges and thought processes. This is where we communicate, cook dinner, clean the house, and use our brains to work, study, or perceive everyday reality.

The next slowest is Alpha, this is a state of relaxation that is a deep calm where thinking does not occur, or if it does, it’s typically like a drop in the ocean of consciousness, and brings clarity and wisdom. Theta is the slowest beyond Alpha where deep meditation and even REM and dreaming take place.

Delta is the slowest brainwave where our minds are “turned off” while our bodies are in the deepest stage of sleep. During Delta, the body repairs itself.

Theta, REM, and dreaming is the state where the mind processes what is happening in our lives, and works to make sense and bring repairs, and healing as well.

When we are using Vedic meditation, we are in Alpha. The Earth resonates somewhere between Alpha and Theta. Using Vedic meditation means that we are slowing down the frequency of our thoughts. In this sense, our brains are no longer functioning like speeding cars on a highway, instead it is like looking out at a sunset, or a beautiful forest, or the slow ebb and flow of the ocean on a calm summer day. The difference between other forms of meditation and Vedic is that we don’t have to actively halt our thinking, the mantras or sounds do it for you.

What are the Origins of Vedic Meditation?

Vedic is a term that began in ancient India. It refers to the “Vedas,” which were ancient Hindu texts written in Sanskrit. These books contained poems, hymns, and rituals. They were thought of as guides for priests and those wanting to learn and understand the secrets of Hinduism.

These Vedas were filled with wisdom and ancient philosophies, so in a sense, they were read to fill the mind with calm and soothing thoughts and ideas. Sanskrit is the ancient language of the Hindu people, and in Sanskrit the word veda means “revelation, science, truth, or knowledge.”

It is also said that the Vedas are arranged similarly to a staircase. Each step has more knowledge than the last step, but every step is leading towards the same goal of enlightenment. The whole process of taking in the wisdom from the Vedas is a subjective experience. Everyone will take their own time making their way up the staircase. Bits of knowledge are not laid out as you might read in a self-help book of today. The knowledge is rich and poetic, and you could even say it lies between the lines. Like the Veda texts, Vedic meditation works in a similar fashion. There is no straight rules or instructions on how to reach a state of internal bliss, this is something that will happen naturally and independently depending on the person. This kind of process already feels carefree and relaxing, doesn’t it? Just knowing that it’s not about the destination, it’s about the journey. It’s your journey, and there is no right or wrong way of going about it. 

Who it is Vedic Meditation For?

Vedic meditation is for everyone! Especially those who live in our distraction-filled, busy, stressful society. This is because it can be practiced anywhere at any time. While closing your eyes and getting comfortable in a quiet room at home might make it easier, you can use mantras while standing in line at the store, riding on the bus, or walking to or from your destination. It is simple and easy, and where some forms of meditation require doing something, Vedic meditation requires that you don’t do anything other than say a mantra over and over again.

We are no longer living close to nature. We no longer hear the sound of natural animals in their natural habitat. We rarely see wildlife other than squirrels, bugs, and birds. We live in a world with superficial distractions, obsession with entertainment, and a media drenched in negativity. It is no longer simple enough to get away from the tribe to walk along the river or commune with the sky or nature. Now it can take hours to find our way to an empty beach, forest, or hiking trail. We do not have time to do this in a world where working forty hours a week is the norm. We have families to raise, friendships to maintain, hobbies and dreams to work on in our spare time, and for most of us—we need at least eight hours of sleep. Relaxation nowadays means turning on the TV.

Vedic meditation is for those individuals who are looking for more; a spiritual connection, divine guidance, or just simply a drug-free way to relieve stress, anxiety, or depression. It is for those people who live a hard-working life, who are going after their goals, and who spend time helping others. Mostly, however, Vedic meditation is for those beautiful people in the world who deserve to take a break from the constant barrage of the external world, and to give themselves permission to bask in self-love, and to fill themselves up with positive energy. 

What are the Benefits of Vedic Meditation?

The benefits of Vedic meditation are many. Science is now telling us that we can rewire the brain with something called neuroplasticity. This is a process that changes core self-beliefs through meditation or other meditative techniques used in psychotherapy and by cognitive practitioners. Rewiring the brain actually changes our DNA. This means that hereditary diseases or ailments can be eliminated by using Vedic meditation.

Using Vedic meditation helps you sleep without having to use toxic or habit-forming medications, it can alleviate anxiety, stress, and depression, and it can make you actually look forward to working out! Using mantras or affirmations while working out can increase serotonin levels and self-confidence. 

Cortisol is the major stress hormone, and it is connected to our reproductive hormones, which are connected to the skin. Acne is more common in adults today than ever before! Using Vedic meditation can help decrease stress, which will in turn decrease acne, eczema, psoriasis, or any other skin problems. Other stress hormones in the brain such as epinephrine is actually released as adrenaline. When our bodies are in a constant state of adrenal stress, we’re constantly releasing cortisol. In this society, we are so stressed that our bodies can run and run on adrenaline without stopping, even to the point of affecting our immune system, which causes us to get sick more often. This is especially true for individuals who have Post-Traumatic Stress or endured childhood trauma. In indigenous times this would be the equivalent of running from a tiger or jaguar all the time. 

Additionally, Vedic meditation helps you tap into your creative side and your imagination. It helps you become more present and to live in the moment. It helps heal past pain or trauma, allowing you to have control over your emotions so that you do not react unconsciously to stressful situations or relationships.

Vedic meditation will increase your ability to concentrate and understand complex theories or concepts. You will find that you have more energy than before, and that you don’t need to turn to that five o’clock glass of wine to unwind from a hectic day. You will attract better relationships and in general, have a more grateful and compassionate perspective on life. 

How Does One Do Vedic Meditation?

Find a quiet place to sit if you can, if not, as mentioned earlier you can practice Vedic meditation anywhere you wish. Try to make sure your spine and back are supported.

Take in a few deep breaths and begin to recite your mantra. The mantra that is specific to you will require the help of a guru, or some research. You will want to use Sanskrit words, and can use the word in a chant or sing-song way in your mind.

A term that you are likely familiar with is “Om,” which relates to the celestial sound of the universe. Before beginning your yoga practice (which also stems from the Vedas), it is customary to say the word “Om” three times, holding it out as long as your breath exhales, sort of like the sound of a bell being tapped three times.

In Vedic meditation, different vowels are pronounced and elongated in different ways. If you are unsure what word to use as a mantra, check out our Mindbliss App, download the app by clicking HERE from your iPhone or Android. We have so many wonderful Mantra based meditations for your enjoyment 🙂

At Mindbliss we have a large and diverse range of 300 (and growing) quality meditations. We are always hard at work curating the best ones for you. 🙂 We hope you love them. 💜

Let us know how these mantra based meditations worked for you, we would love to hear about how meditation has impacted your life 🙂

With Love,

The Mindbliss Team.