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Meditation is an intensely personal and spiritual experience. The purpose of each meditation technique is to channel awareness into a more positive direction by totally transforming one`s state of mind. The mediation is to turn inwards and to concentrate on the inner self.

There are many meditation techniques for beginners, I believe that guided meditation is the best for learning how to meditate. In order to keep your mind from racing and to focus your attention you can create a guided meditation using a simple recording device. The key is to speak slowly and clearly in a calm and relaxing voice. Begin by relaxing your body starting at your head, and moving down your scalp, face, neck, throat chest back, arms, hands, abdomen, pelvic girdle, buttocks, legs, feet toes. Talk gently and slowly and use the word relax many times.

When learning how to meditate the important thing is to start somewhere. You can always improve your meditation techniques once you’ve started but if you don’t apply any techniques on how to meditate then you’ve got nowhere.

Mindfulness meditation involves opening the attention to become aware of the continuously passing parade of sensations and feelings, images, thoughts, sounds, smells, and so forth without becoming involved in thinking about them. The meditator sits quietly and simply witnesses whatever goes through the mind, not reacting or becoming involved with thoughts, memories, worries, or images. This helps to gain a more calm, clear, and non-reactive state of mind.

Mantra meditation forms the heart of the Hindu faith and it`s effectiveness has also been proven by centuries of successful application. In mantra meditation, you pick a mantra that suits you and then repeat it mentally or out loud continuously. This technique, just like Zen Meditation, will help develop your concentration, mental focus and awareness.

Controlling Your Breath At no time during the practice of this technique should you make any effort to control the breath. Let it flow naturally. Gradually, you may notice that the pauses between the inhalation and exhalation are becoming longer. Enjoy these pauses, for they are a glimpse of the deep peace state of advanced meditation. As you grow very calm you may notice that the breath is becoming so shallow (or the pauses so prolonged) that it hardly seems necessary to breathe at all.

Taoist meditation methods have many points in common with Hindu and Buddhist systems, but the Taoist way is less abstract and far more down-to-earth than the contemplative traditions which evolved in India. The primary hallmark of Taoist meditation is the generation, transformation, and circulation of internal energy. Once the meditator has `achieved energy` (deh-chee), it can be applied to promoting health and longevity, nurturing the `spiritual embryo` of immortality, martial arts, healing, painting and poetry, sensual self-indulgence, or whatever else the adept wishes to do with it.

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The world to me seems to be speeding up everyday. We are working longer hours, we are busier than we have ever been before, the traffic is snarling more and more and our stress levels are going through the roof. The consequence to this is that more and more people are suffering insomnia and this can become dangerous and affect your ability to function effectively. One of the best tools to help you with both insomnia and stress is meditation and in particular, meditating before going to bed.

I want to make a clear disclaimer at this point, if you are suffering severe insomnia or stress, please ensure that you get medical help because long term stress and insomnia can cause serious medical issues. However, I would encourage you to use Meditation in conjunction with the therapies a medical practitioner might prescribe as effective meditation will help.

One of the core mistakes that people make with meditation and sleep is that they try to use meditation to actually go to sleep and this never works and in fact it can actually make it harder to get to sleep. The role of meditation before sleep is to slow your body and your mind down so that it gets to a point where it is easier for it to fall naturally asleep.

There are many techniques that you can use to meditate including a seated meditation or a lying down meditation. I recommend people use the sitting method over the lying method because using the lying method so close to going to sleep you may tend to go to sleep rather than actually meditating. There is a clear difference between sleep and meditation.

The core difference is that during meditation your mind needs to be clear but focused where as during sleep, you do not want to be focused you want nothing to be focused in your mind and you want your body and mind to get to that point where you shutdown.

What I recommend is that if you are going to meditate prior to going to sleep then you need to use a basic meditation plan. The plan goes like this …

1. Your meditation session should take no more than 20 minutes
2. Your meditation session should start 40 minutes prior to going to bed
3. Your meditation technique during the session should use either the deep breathing
Technique or basic number counting.
4. Do not drink alcohol, coffee, tea or any other caffeinated drink prior to sleep or you
will affect the effectiveness of the meditation session.

Two meditation techniques you should avoid 60 minutes prior to going to bed is the reflective meditation technique or the affirmation meditation technique. I have found from my own experience that if you use these techniques so close to going to bed you can start your mind focusing on either the affirmations or reflections post your meditation session.

This means with only 20 minutes between when you finish your session and when you go to sleep, sometimes you will find that your thoughts continue on after the session and consequently can disrupt your sleep which is what you actually trying to avoid.

One of the reasons I have recommended that you do not meditate and then goto bed, is that sometimes I find that the meditation will bring out various chemicals and stir up feelings in your body which could disrupt your ability to sleep and be leaving the period of 20 minutes between meditating and sleep free is enough to settle you down to get a good nights sleep.

I should note that my colleagues and I use this technique because our jobs are often highly stressful and using this process at night after a heavy day so that we can get a quality nights sleep.

When used effectively, meditation can make a huge difference in the effectiveness of your sleep and the quality of your life. However, meditation is like a sport, the more practice you do, the more effective you become.

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One of the things we are taught when we are young is to respect each other and to treat each other with the up most respect. However some where along the way we seem to forget the art of good will. There is a simple meditation that you can use to help you ensure that your heart, mind and soul each day maintain good will towards all mankind.

The first step in this meditation is to sit comfortably into your meditation position. The recommended position for this meditation is to sit on the floor with no back support or alternatively sit on a chair with no back support. Ensure when you are in the position that your back and shoulders are straight, your head is upright, eyes closed with your palms pointing up and open.

Begin the meditation session by using a basic breathing technique. Clear you mind and use the simple breathing technique to ensure that you have focus to start the next stage of the meditation session.

First in your minds eye imagine your immediate family such as your husband or wife and your children if you have them. In your mind, begin with the mantra, “May my family live in total peace and in true happiness”. Continue saying this mantra whilst you see your family in your mind. Feel the love this mantra produces for your family. Feel the happiness and peace as your family lives its life in total peace and in true happiness.

The next stage of this meditation is to now extend that mantra to those people in a wider circle such as your friends, business associates, your customers and anyone who you may have met today. Now extend your mantra and say the follow, “May the people who come in contact with me who I call my friends know the love and peace I have to share.” Feel the love and peace to be extended to these people.

For this to truly work, you must now in your meditation session see one person who may have wronged you during the day. It may have been someone who cut in front of you whilst you were driving, an angry customer or somebody who was abrupt or rude to you. You must now use the mantra, “May the person who felt it necessary to be rude, know true peace and happiness and may they learn to treat others in kind”.

If at any time during your meditation session your thoughts track to inappropriate feelings such as anger or angst towards someone, simply start the meditation session from scratch and practice the mantras till you can get to the point where you can extend the goodwill to the person that took your focus away.

It has been proven time and time again, a person who harbor grudges and hate towards others live shorter lives because the hate builds into stress that causes stress to your body and weakens it. One of the great mantras or sayings I live my life by, comes from the greatest man to have walked on this earth and he spoke these words, “Love one another as I have loved you.”

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Meditations have a funny way of bringing out your own inner beliefs and values during a meditation session. For example, one belief you have had for ten years can be literally wiped away when you first start to meditate. Often your own inner messenger will bring new meaning to your life and it is important that you use these inner instincts to help you become a better person. There are some simple meditations that will help you to bring out that inner messenger.

The first step in this meditation is to find a quiet place to meditate. Sit on the floor and cross your legs if you can. (This meditation is better undertaken sitting on the floor). I should note that this meditation should not be undertaken with meditation music, it is best done in a silent room. The next step is to close your eyes, your back should be straight and your shoulders straight, and finally your head should also be upright.

Now, the next step is to start breathing lightly but smoothly. Continue the light breathing and slowly make it deeper. The breathing meditation should be undertaken for five minutes until your mind is clear and focused.

To unleash your inner instincts we must now follow the inner messenger visualization process. In your mind visualize a small corridor painted white from the floor, roof and side walls. See the corridor in front of you. Walk down the brilliant white corridor till you come to an opening on your left side. Walk through the opening into a beautiful white room and sit on the floor in this glowing white room.

Whilst you are in this room you will feel safe and secure. You are alone in this room and you will hear no sound. After you have spent a few moments in that room you will feel a presence come into the room. This presence is in fact a part of you, it is your inner messenger.

Your inner messenger will sit with you. This is your opportunity to ask questions of your inner self. When you ask each question, stop and wait for the answer. You will be surprised with the answers and be aware they may take a little while to come but keep your mind open and focused. Feel free to ask yourself any questions at all, the answers your innerself may share may surprise you but always maintain focus.

When you are finished with your innerself, simply walk out the room and turn to the right up the brilliant hall way. This meditation can take as long or as short as you like. Remember to take a little time after this meditation to simply relax and reflect on the information your innerself has shared with you.

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The role of meditation in essence is to assist you in maintaining your mind and body. The power of our mind is often overlooked in Western Society where as in other parts of the world like Asia, they recognize the power of the mind to assist in healing your body. This meditation is one that you can use to simply help heal you body. I should note that it is not a substitute for other medical assistance, but should be used in conjunction with traditional medicine.

The first part of this meditation is to get you into the meditation position. For this meditation either the seated meditation position or sitting on a chair will be appropriate. I also recommend for this meditation that you use Baroque Style Meditation music played at 60 beats per minute as we want your brain to be in its optimum mode to help with the healing process.

Whilst you are seated make sure that your back is straight, shoulders straight and your head should be upright. This will ensure that you can breathe clearly through your nose. Begin the healing meditation with simple breathing meditation that is light breathing out through your nose. As you are doing this clear your mind of yours thoughts. Once you have got to the required state of relaxation it is now time to begin the Healing Meditation.

In your minds eye, open your mind to you being seated by a beautiful flowing stream with the most brilliant colors of green around you. You should feel the sun touching your face so gently. As your mind is opening your imagination you should feel the stress and pain in your body slowly sink away into the ground. As that tension and stress flows into the ground, you should feel renewed energy fill the void of that tension.

Now the healing can begin. As the tension and stress slips away and the new energy comes into your body, focus that energy on parts of your body that have been in pain or hurting. Feel the energy encapsulate those points of pain and the healing to begin. To help you further with the healing process, now put your feet into the stream. Feel the rushing water pass by and the tension flow away.

Continue this meditation till you feel refreshed and vibrant. When you come out of the meditation session spend a few minutes sitting on the flow or in the meditation position you chose and simply feel the renewed energy in your body. This meditation technique is worth doing at least once a week to help you renew the energy in your body.

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One of the things we are taught when we are young is to respect each other and to treat each other with the utmost respect. However somewhere along the way we seem to forget the art of good will. There is a simple meditation that you can use to help you ensure that your heart, mind and soul each day maintain goodwill towards all mankind.

The first step in this meditation is to sit comfortably into your meditation position. The recommended position for this meditation is to sit on the floor with no back support or alternatively sit on a chair with no back support. Ensure when you are in the position that your back and shoulders are straight, your head is upright, eyes closed with your palms pointing up and open.

Begin the meditation session by using a basic breathing technique. Clear you mind and use the simple breathing technique to ensure that you have focus to start the next stage of the meditation session.

First in your mind`s eye imagine your immediate family such as your husband or wife and your children if you have them. In your mind, begin with the mantra, “May my family live in total peace and in true happiness”. Continue saying this mantra whilst you see your family in your mind. Feel the love this mantra produces for your family. Feel the happiness and peace as your family lives its life in total peace and in true happiness.

The next stage of this meditation is to now extend that mantra to those people in a wider circle such as your friends, business associates, your customers and anyone who you may have met today. Now extend your mantra and say the follow, “May the people who come in contact with me who I call my friends know the love and peace I have to share.” Feel the love and peace to be extended to these people.

For this to truly work, you must now in your meditation session see one person who may have wronged you during the day. It may have been someone who cut in front of you whilst you were driving, an angry customer or somebody who was abrupt or rude to you. You must now use the mantra, “May the person who felt it necessary to be rude, know true peace and happiness and may they learn to treat others in kind”.

If at any time during your meditation session your thoughts track to inappropriate feelings such as anger or angst towards someone, simply start the meditation session from scratch and practice the mantras till you can get to the point where you can extend the goodwill to the person that took your focus away.

It has been proven time and time again, people who harbor grudges and hate towards others live shorter lives because the hate builds into stress and that causes stress to the body and weakens it. One of the great mantras or sayings I live my life by, comes from the greatest man to have walked on this earth and he spoke these words, “Love one another as I have loved you.”

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There are many great reasons for practicing meditation and many methods available to learn. Here is a clear and concise list you can use when shopping for a style to learn or to evaluate the mediation practice you already have.

1. Only 20-25 minutes long.

If some is good, more must be better, right? Wrong. It is much better to have short focused effective sessions that leave us both relaxed and energized. If we invest too much time, excuses to skip this time become more likely. And in the long run, we eventually stop meditating. It is okay for the advanced meditator to have longer sessions, but only if the entire session is productive.

2. Begin with relaxation and deep breathing.

During your meditation you will eventually forget about your breathing and it will become slow and shallow as your become more relaxed. Beginning the meditation with imaging blowing out the stresses of the day combined with deep breaths out is a great way to relieve tension. Both the imagination and the deep breaths send the signal to our subconscious to slow down.

3. Music without words.

Some teachers advocate silence or using mantras to reach a sort of trance state. In truth you can reach a much deeper and much more clear place by not having any words in your brain. With some practice, it is much easier to achieve this state if you have headphones on and are listening to music. The music provides a sort of “mental bubble gum” for your brain. It keeps your brain occupied so it doesn`t feel the need to fill the silence with words. Also to prevent feeding the need of your brain to have words present, the music can`t have any words. At least any words in a language you understand. Also the type of music; the beat, the style, etc, can create an emotional response in you making your meditation much more effective. Upbeat music can leave you energized. Slower relaxing music can take you to deeper states of relaxation.

4. Binaural audio and headphones.

Listening to music on headphones with embedded binaural beats of the proper frequency enhances meditation. The binaural beats will naturally start to slow your brainwaves down and cause the hemisphere of your brain to start to synchronize. Unfortunately this is only an advantage for the beginning meditator. These audio tracks are not recommend for advanced practitioners and will actually keep them from reaching more profound states of consciousness.

5. Touch and focus on chakras.

Focusing on the body`s chakra points is an ancient and important part of meditation. Older system of meditation often required focus on each of the seven main chakra points in sequence. More and more often, modern styles have reduced this to three specific chakra points; Chi chakra, heart chakra and mind chakra. Nearby chakras are affected nearly as much as the chakra of focus and a lot of time is saved. Creating a more repeatable and focused experience. Missing from most teachings is the fact that you actually need to touch the chakra point with your hand; specifically the tips of two fingers. The high nerve density in your hand serves to increase your focus and keep your mind from wandering.

6. Both guided and unguided versions of the music.

The best meditation music tracks also need to have two versions. The first version includes voice instructions over the music for learning proper technique. The guided version should be used by the advanced student once per week to make sure their form stays sharp. The second version has no instructions and is for daily use. The unguided version is where really deep states of mind are reached.

7. Twice per day.

I hate to say it but improvement takes effort, just mastering at any other skill. If you want to be a great author, you have to write, write, write. If you want to get in better shape, you have to consistently go the gym and work out. If you want to become a great surgeon, you have to continually practice your skills by performing surgeries. One meditation per day is good and you will improve if you only meditate once per day. But the optimum number is twice per day. This still is a small investment of time, but reaching this state of mind twice per day for day 20 minutes each works much better than one 40 minute meditation. And the more often you reach these deeper states of mind during meditation, the more likely the skills you learn from meditation will bleed over into the rest of your day.

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Kabbalah revolves the problems concerning the spiritual worlds. Therefore, the student attracts spiritual lights during the study of the Bible. Studying other parts of the Torah also awakens a certain spiritual illumination, but the intensity of the light during the study of Kabbalah is much stronger than when studying other writings.

However, one must make sure one is studying in the right path of instruction, otherwise he is liable to achieve the opposite result – the more he studies, the more he’ll feel himself to be righteous instead of feeling his own evil (which is the desired result). That would make it easier for him: just imagine studying for several months, each month feeling that you become meaner and meaner, can you call that sensation pleasant? Not at all – but this is nonetheless the truth! If you keep feeling better about yourself, then you are learning a lie, a pleasant one, but still a lie. On that basis society can be divided to two opposing groups: “Homeowners” and “Torah Owners.”

Homeowners are those who study Torah and are content with the study. They feel that they accumulate merit for the world to come. This world already smiles at them and they are confident that they will be happy in the next life.The Torah owners however, are people who wish to do something with themselves.

These two groups are in complete opposition to one another. Though their outward appearance is the same. They consist of an entirely different spiritual filling, just as two computers can appear identical but use two different operating systems.All religions relay on one’s efforts for reception of reward in this world and the next.

A Kabbalist however, can only be a person who ascribes no significance to reward but strives to find the truth. It is true that there are very few such people, but the numbers increase significantly with each passing generation. There are cases where one comes to a certain point in his quest for truth and then gradually leaves.

All the worlds (this world included) are inner states inside us. We will find them nowhere outside us. In other words, it is not us who are inside the worlds, but the worlds are inside us. Outside us there is only the Creator, the simple upper light.
People in our world are convinced that they are inside some kind of existence, a reality that was created before we came inside it. But this is an illusion. There is nothing outside us but the light of the Creator. That light affects our senses in such a
way that we feel it as solid, liquid or gas, as vegetative or as animate.

Everything we can imagine and can see around us is built inside our own senses, making us feel as though everything exists outside us. But the truth is that there is nothing outside, only the Creator.The egoism doesn’t let us feel the sublime and perfect state. It is the egoism, man’s inner and vicious force called Pharaoh that the Torah speaks of at length, whereas the force that makes one exit that state is called Moses. Pharaoh, Moses and everything that is written about the exodus describe spiritual states and emotions.

In principle, everything that happened or that is happening in the spiritual world has already happened in ours, everything except the coming of the Messiah, the ascent and the exit to the spiritual world. This is all that still waits to happen. But the times to come before the ascent are also the hardest, darkest and most painful.

A person who ‘works’ on himself with Kabbalah enters a state called the “exile in Egypt.” During this process, he feels that he is declining in his virtues – that he was better before and now he has become worse. This is how he discovers his nature. As he continues to study and be influenced by the light and the correct study of Kabbalah, he develops a strong desire to cross this barrier and enter the spiritual world. He longs to resemble the Creator in as little as his smallest attribute.

Kabbalah is a way to get into a deeper knowledge of the mysteries of the Bible. If you want to know more about the jewish mysticism visit http://www.kabbalah-sefirot.com