Reiki Meditation

Reiki Meditation

Strengthen Body & Spirit and Increase Energy with Reiki Healing and Meditation - Complete Guide 2nd Edition By Faye Bridges

Copyright 2015 by Faye Bridges- All rights reserved. This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered. - From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations. In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved. The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly. Respective authors own all copyrights not held by the publisher. The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance. The trademarks that are used are without any consent, and the publication of the trademark is without permission or backing by the trademark owner. All trademarks and brands within this book are for clarifying purposes only and are the owned by the owners themselves, not affiliated with this document.

Table of Contents Introduction

Chapter 1: Basics of Reiki

Chapter 2: Reiki Attunements

Chapter 3: Hand Placement for Self Treatments

Chapter 4: Reiki Circles

Chapter 5: Myths about Reiki

Chapter 6: Benefits of Meditation

Chapter 7: Types of Meditation

Chapter 8: Elements of Meditation

Chapter 9: Let’s Focus on Breathing

Chapter 10: Practicing Basic Meditation

Chapter 11: Is Music Meditation Worth It

Chapter 12: Aromatherapy and Meditation

Chapter 13: Chocolate Meditation

Chapter 14: Meditation for Perfectionists

Chapter 15: Implementing Meditation into Everyday Life

Chapter 16: Mindfulness Exercises for Everyday Life

Chapter 17: Helpful Uses for Reiki Meditation

Conclusion

Introduction Reiki, which was founded by a Japanese Buddhist by the name of Mikao Usui in 1922, is a wellknown holistic healing method. Even though the practice began in Japan it is no longer only practiced there, it has been adapted for various cultures. Reiki has two main branches, Traditional Japanese Reiki and Western Reiki, which the main difference is the traditional branch uses intuition for hand placements, while the westernized branch uses systematic hand placement. Even though Reiki has been adapted its five basic principles still remain the same, which these five principles form what is known as The Reiki Creed. As a holistic healing method, Reiki is considered a type of alternative medicine. Reiki is very spiritual in nature, but even though it is spiritual it is not considered to be a religion. Reiki uses the Japanese words rei and ki, which when put together mean universal life energy. The practice of Reiki uses the life energy to heal and balance out the energies flowing through our bodies. Reiki also works on balancing out any imbalances in our lives, whether it is emotional, physical, spiritual, or mental. Using the five basic principles Reiki practitioners act as the vessel for the healing energies. The healing energies travel through the practitioner’s bodies, flow through their alms and into the body where the hands are touching or hovering. Reiki can be used for self-healing as well, so practitioners can treat themselves, No matter who is being treated there are twelve basic hand positions used in Reiki treatments, what hand positions are put into practice will depend on the issues at hand.

Chapter 1: Basics of Reiki For those of you who are familiar with Reiki this is going to serve as a bit of review but for many it is going to clear a few of the basics things up. Reiki is a healing technique that uses touch to heal, whether it is for self-healing or healing of others. Reiki is a natural method that is used in healing, but can also help you achieve balance in your life. It works by helping you achieve balance both physically and emotionally. While Reiki can be used in self-healing, it is more often administered by somebody else. This person, also referred to as a practitioner, is somebody who acts as a conduit for the recipient. It is he practitioner who transmits the Universal Life Energy to the patient, which can be done by distant or hands-on techniques. One question many beginners often ask in regards to Reiki is how the energy actually flows. In other words, how is it that the Universal Life Energy travels from the practitioner to the recipient. How Reiki energy flows is through the palms of the practitioners hands, but it doesn’t always flow at the same speeds. How fast energy flows from a practitioner’s palms depends on a few different things, including how receptive the recipient is to Reiki, how sick they are, as well as many other factors. Despite what many people might think about Reiki it is not a religion nor is it based on any type of religion. Many holistic approaches require the recipient to have some kind of belief system in place in order for the treatments to be entirely successful, but not Reiki. In fact, Reiki works no matter what you believe or don’t believe, and neither Reiki nor its practitioner’s will try to alter your beliefs. Even though Reiki is not religion based its basic principles are still quite spiritual, but it does encourage spiritual growth, as well as empowerment. In order for you to see successful results, you need to be committed to its practice and have the zeal to carry it through. Reiki’s Five Principles: The basis of Reiki rests in understanding and mastering the principles that guide its existence. Through this understanding, a person can develop their technique substantially. The five principles of Reiki serve the purpose of helping people take responsibility for how they are living, and for their state of being in life. They explain how one should conduct themselves from day to day. “Just for today, I will not be angry.” This is the first Reiki principle taught to Reiki masters by Usui Reiki and is sometimes one of the hardest to overcome. What this principle teaches us is that anger at either ourselves, others, or just the world in general is not good for us. This anger causes our life’s energy to become blocked and this in turn separates us from all of those who are around us. That is why you hear so much about how anger hurts us, just as much as it hurts others. When one is angry, the ability to feel love and compassion disappears, and what is left in its place is bitterness, disappointment and resentment.

Reiki can be used to remove the older blockages caused by past anger, but it cannot help with current anger. To successfully practice Reiki you will have to learn to let go of ay anger, which will also help bring a peaceful feeling. If you have experienced anger for a long time, you should realize that anger is not who you are, it is the way you are reacting to a provoking situation. With practicing Reiki, it can be overcome. “Just for today, I will not worry.” Worry is just as harmful as anger. The difference between the two is that anger is focused on past and present, while worry is all about the future. One thing you have to bear in mind with worry is that it is not always a negative thing, but it is something that can consume you. It can fill every little part of you, including your soul. Using Reiki to rid your body of worry can be done by allowing the energy to spread throughout your body; it doesn’t have to focus on blockages like it does with anger. Reiki will help you better prepare and deal with change, thus taking away the potency with which you could experience worry. Being able to let go of any kind of worry can help your entire body heal as well as make it easier for you to accomplish your goals and deal with any challenges in your present situation. “Just for today, I will be grateful.” This is where you will learn to be thankful for everything that you have in your life. This principal focuses on being grateful and thankful. You learn to appreciate the little things in life and doing simple, but kind things. A smile or even forgiveness can go a long way towards improving lives of those around you, which will help you bring joy to your own life and spirit. Reiki helps you to develop and attitude for gratitude by allowing this energy to flow freely through your whole body, and making you aware of all the blessings that you receive in life. When you are grateful, your interaction with other people will change, and you will find yourself more willing to extend your circumstances to be of benefit to others. “Just for today, I will do my work honestly.” This one is probably one of the most basic principles, but one of the most important ones to learn within Reiki. This one teaches you the importance of supporting yourself and your family in a respectable manner, earn your living without harming or hurting others. You want to live a life of honor. This requires you putting in the effort that is needed to get your desired result. By being honest with other people, all the work of your hands can multiply, as others will trust what it is you are doing for them. It also rests the mind, as you are not looking over your shoulder, waiting to be caught out for some wrong doing at the drop of a hat. The harder you work and the more honesty you apply, the easier it becomes for you to develop your devotion to Reiki. “Just for today, I will be kind to every living thing.” This principle follows the one right before it and expands on it. Not only should you live a life of honor in regards to work, but you want to extend that honor to all aspects of your life, including relationships. This principle teaches you to honor your elders, teachers, and your parents.

When you honor them, you also become more tolerant of all that they do and what they have to offer. You will find that coexisting with others becomes much easier, and can even be rewarding. These principles are all based on the teachings of Reiki, but they join together to form what is commonly called The Reiki Creed. This creed has been rewritten several times over the years, as different people interpret the principles differently, but they gist of the creed always remains the same. Reiki Creed Just for today, do not anger. Just for today, do not worry. Honor your parents, teachers, and elders. Earn your living honestly. Show gratitude to every living thing. You could also state the following to further understand the principles of Reiki

Letting go of anger brings peace to the mind. Letting go of worry brings healing to the body. Being thankful brings joy to the spirit. Working honestly brings abundance to the soul. Being kind brings love into the will.

Reiki Styles Not all Reiki practitioners use the same styles of Reiki. In fact, Reiki has evolved substantially since the very first time it was brought to light by Usui. Today there are very many styles that one can use, although this section shall introduce some of the most popular styles. Usui Reiki This can easily be referred to as the first form of Reiki. It was made popular in the early 1900’s by Usui Mikao. This was in Japan. However, it was brought to the west by Hawayo Takata, and he made some changes in the way that it was taught. Since there is no written record of the teachings, and word of mouth was the key communication method, it is a challenge to discern what the changes were. Karuna Reiki This was developed by William Lee Brand and it has its roots in Buddhism. It is a Reiki technique that focuses on compassion, particularly how it is possible to elevate the suffering of another person

through using compassion. It was a system of Reiki that focused on healing. Rainbow Reiki This is a much more recent form of Reiki, as it was established in the late 80’s going into the early 90’s. A man named Walter Lübeck is responsible for its development. The basis or Rainbow Reiki rests in the teachings from Hawayo Takata. It includes some chakra references, as well as references to the inner child and higher self. Kundalini Reiki This type of Reiki was developed by Ole Gabrielsen, and it is focused on how to raise healing energy through the root chakra. This is different from other Reiki meditation techniques that will place more emphasis on the crown chakra. This particular Reiki method is most often practiced through Yoga, and its intention is to ensure that there are no blockages that exist within the chakras. Once is has successfully been raised, a person is able to experience peace and better happiness. Angelic Reiki This is a very recent form of Reiki that is said to have been channeled in 2002. Kevin Core and his partner Christine received energy that was channeled through the Archangel Metatron. From this encounter, it was determined that Angelic Reiki is able to connect a person directly to the healing energies of the Angels. The belief is that one can get healed through a Reiki practitioner, as the angel uses the practitioner as a conduit to deliver Divine healing energy. Shakti Bija Mantra Reiki This is a Reiki style, which places maximum focus on different hand positions and the treatment flow. It taps in to the healing frequencies that had been used by Usui Reiki. However, it adds on the power one can find from bija mantras and letters. It uses energy that is feminine, and the aim of this Reiki meditation technique is to cleanse, tone and support all the chakras in the way they offer healing, development and evolution. Sun Li Ching Reiki This system of Reiki originated in Israel and was developed by a person named Yosef Sharon. It is meant to be completely holistic, and should contain every single symbol, from all the systems in all the dimensions. The basis of this Reiki meditation lies in teachings from Usui Mikao.

Chapter 2: Reiki Attunements Before you can seek Reiki treatments your practitioner is going to need to perform an attunement. The attunements are an initiation that allows your body to open up your palm chakras, heart, and crown so that the energies can flow from the Reiki practitioner’s body through your body. However, before you decide to seek an attunement you are going to want to go through a purification process. The purification process is recommended by practitioners to help aid in the attunement. In order to be prepared for your Reiki attunement you will want to find a Reiki instructor. When you start your search you will soon discover that there are several practitioners to choose from, so you will need to work on narrowing down the list. You don’t want to take the first instructor you come across; you actually want to take some special care in selecting one to ensure you find the best one in your area. Reiki practitioners are not given certificates for being able to practice, neither do they undergo any sort of formal training. Therefore, it is more about how you feel when you are with them that counts. Once you find your instructor, you will want to schedule at least one week in advance. During your Reiki session, the practitioner, who is often referred to as the Reiki master, will try to teach you how to use Reiki during your attunement. During the attunement process, you should be able to switch on your infinite supply of life force energy. This makes it for the Reiki master to channel through you, which marks you effectively starting your Reiki journey.

Attunement Preparation Now that you have an attunement appointment, you are going to want to prepare your body for the appointment. As part of the preparation, you need to purify your body to allow for the seamless flow of energy. To begin with, you are going to want to eliminate meat, fish, and fowl from your diet three days before your appointment. It is recommended that you eliminate it, but if you can’t you can at least drastically reduce your intake. This is because these foods are believed to contain contaminants, which in some cases are referred to as drugs. These would include hormones, penicillin and toxins found in pesticides as well as heavy metals. When these contaminants are freely flowing through your body, they lead the system to being imbalanced and slow, which will slow down the effectiveness of Reiki meditation. All alcohol should be avoided for at least three days before your appointment, but longer is always acceptable. A water or juice fast can also be done anywhere from one to three days before your attunement. If you consume caffeinated drinks, including coffee, sodas and energy drinks, you need to completely stop their consumption at least three days before you Reiki appointment. These drinks also lead to an imbalanced system, particularly in the endocrine and nervous systems.

Sweets and chocolates should also be cut out as well. Smoking too should be cut back because of the toxins that flood your body every single time that you have a cigarette. Diet is only a small part of getting your body ready for an attunement. Here is a look at some of the other things you will need to do to fully prepare yourself for a Reiki attunement. Continue taking all prescribed medications as directed. If you smoke, do so as little as possible the day before and day of the attunement. Eliminate outside stimulation, such as computers, television, and radio. Give yourself some meditation time; solitude is a great way to prepare for an attunement. Great way to do this is by spending as much time in nature as possible. Don’t participate in activities that will drain your energies. Stay hydrated by drinking plenty of water. Before class cleanse your aura. The night before your class get a good night’s sleep. If you did not fast, eat a light healthy breakfast the following morning. Your attunement will be carried out in a quiet setting, as this will bring out the best results. Your Reiki instructor should place you lying down on a flat surface, and most commonly, a massage table is used for this purpose. Internally, before you begin, you should try letting go of all your anger, jealousy, hate, fear and worry.

The Initiation Now that you have prepared your body for the Reiki meditation session, you need to go through an initiation ceremony. This is what the attunement is all about, and it is shrouded in mystery and secrecy. Reiki meditation leads to a surreal experience, and what you will go through during attunement is unique to you and difficult to put into words. The key is to be fully focused throughout the entire experience. For this to occur, your Reiki master will request that during attunement, you keep your eyes closed. This will help you focus and keep you conscious, while also maintaining the sacred rituals of this form of meditation. By having your eyes closed, it will be easier to draw your focus to the procedures that you will going through, and to the ancient symbols that the Reiki practitioner will depend on. During the session, there are also some mantras that you can expect to here, and there will help you to better connect with your universal life force.

Reiki Symbols Used in Attunements During the course of your Reiki attunement your instructor or practitioner is going to use several different symbols. What is interesting to note is that four of these symbols are also used in the Reiki treatment processes. One thing that is interesting to note with these symbols is that while they have always been surrounded by secrecy the symbols themselves do not have any kind of special powers.

Reiki symbols were actually created for Reiki students to use as teaching tools. Reiki students use these symbols while performing treatments, but also while they are passing attunements. Symbols are energized by the practitioner when they focus on the “intention.” As you progress and build up your skills as a Reiki student, you should be able to grow into becoming a Reiki Master. At this point, your master will tell you some deeper secrets of using these symbols, particularly for offering healing and protection. You will be able to use them to connect with certain frequencies and thus boost your Reiki energy. Power Reiki Symbol The Japanese name for the power symbol is “Cho Ku Rei.” The pronunciation for this is “Choo-KooRay”. The meaning of this symbol is “I have the key” or “God and Man Coming Together”. This symbol is used for a variety of things, but its main use is to either increase or decrease power. The symbol is intended to draw energy from around you, and then to help you focus that energy on the destination that you have assigned for it. Power can only be decreased when the symbol is used in reverse. This means that the power will leave your Reiki master and manifest in yourself. How you can tell this symbol from the other Reiki symbols is it looks similar to a coil, which is used to regulate ki energy flows. When it comes to energy flows a blast of energy can be used, but sometimes a more subtle flow is required. You will know when your Reiki practitioner is using this symbol as he will make a sign over you and silently mouth the words Cho Ku Rei a total of three times. There are many uses that this symbol has, and it is often referred to as being an all-purpose symbol. It can be used for the following: Immediate treatments on the body directed at a particular spot. To offer spiritual protection. For cleansing the body of all negative energy. To increase the power of food, water or medicine before consumption. For empowering the other Reiki Symbols To seal all the energies that have been awakened during a Reiki treatment. Harmony Reiki Symbol The Japanese name for the harmony symbol is “Sei Hei Ki.” It is also known as the mental or emotional Reiki symbol. It has two meanings, the “Key to the Universe”, or “God and Man Coming Together.” It is pronounced as “Say-Hay-Key”. In Reiki, it can be referred to as the peacemaker symbol or even the harmonizer, as it represents harmony. No matter what it is referred to though when using it you will never have an unfair outcome. It is meant to symbolize emotional healing and the proper calming of the mind. Reiki practitioners use this symbol with the intent to purify; it acts like a shield of armor. “Sei Hei Ki” provides courage to those that lack it, and it helps to even out the playing field when going through a rough time in life. It can be used to get rid of any negative energy and can even help with addictions. Other uses for this symbol include: -

Cleansing of the body and the soul Creating balance in the right and the left brain Offering some psychic protection Helping to align the upper chakras by clearing away all emotional blockages. Getting rid of addictions that are causing affliction in the body and soul. Eliminating negative energy and the bad vibrations that come with it. If you are looking to achieve emotional balance as well as harmony within yourself through Reiki meditation, this is the symbol that will be used. Connection Reiki Symbol The Japanese name for this Reiki symbol is “Hon Sha Ze Sho Nen,” which is used to send Reiki over long distances. For that reason, it is often referred to as the Distance symbol. The symbol is also referred to as a “Pagoda” because it looks like a tower. It is pronounced “Hanh-Shah-Zay-ShowNen”. It means “The God in Me Greets the God in You to Promote Enlightenment and Peace.” This symbol is also known for its healing properties, and it is meant to offer healing to anyone or anything, at any time in the past, the present and even in the future. Due to its elastic texture, which allows this symbol to travel through time and space, it is an interesting one for practitioners to play with. This symbol is an essential one used by Reiki practitioners because it will transform itself into a key that can be used to unlock Akashic records, which is helpful when dealing with inner child or even past life issues. Most Reiki practitioners will use their hands during a Reiki session, meaning that there needs to be physical contact. However, in the case that this is not possible and one needs to do some distant attunement, it is this symbol that will be called upon.

Balancing Reiki Symbol This is a symbol that is meant to ground and balance all the energy that is produced during a session of Reiki. It is also known as Tam-A-Ra-Sha and it is pronounced “Tam-ara-sha”. The other name or this symbol is the balancing symbol. This symbol is supposed to be used when there is need to unblock the energy chakra centers, and this in turn will allow for the free flow of energy in the body. If a Reiki practitioner wants to help you get rid of any pain that you may have, he may sign this symbol over the affected area, the result of which should be dissipating the pain, or reducing it significantly.

Master Reiki Symbol The Japanese name for this symbol is “Dai Ko Myo.” It is pronounced “Dye-Ko-Me-O.” It is also known as the Master Symbol. This symbol is used to represent everything that is Reiki. It is actually the heart of Reiki. Unlike all of the other symbols the master Reiki symbol has no strict purpose. Its only purpose is to reinforce the fact that Reiki is available to everybody and that Reiki is simply love.

This in turn makes it the most powerful of all the Reiki symbols, so powerful that it can only be used by the Reiki masters. It works directly with the soul, offering it healing from every affliction. This means that it has the ability to deal with our spiritual self, and in that, it can also heal diseases and any illness. It is supposed to be able to go right to the source of the problem, by traversing the energy fields and the aura. When you are looking for a life change that is profound, as your Reiki master to use this symbol on you. Expect that it will provide you significant enlightenment. Once it has been used on you, you should be able to be more psychic and better connected with your spiritual self, as well as to be more intuitive. Completion Reiki Symbol The Japanese name for this symbol is Raku, which the intended use for this symbol is grounding. It is also known as the fire serpent. The only time this symbol is used in during the final part of the Reiki attunement process. It is used to seal and ground the Reiki energies that have just been awakened through the attunement. Your Reiki master will draw this symbol downwards, starting from your head and going all the way to the ground. This is so that any energy that you have received during the process of Reiki meditation remains within the seven chakras. This symbol represents your “chi” which is your life force energy. It is useful when one is using Reiki to find healing within their bodies.

Activation of the Symbols During your Reiki meditation session, the symbols need to be activated in order for them to have the desired effect. This is what you can expect from your Reiki master when they are being activated: 1. Your Reiki master may take your hand and use your palm center to draw out the symbol. 2. Alternatively, the finger may be used to draw out the symbols. 3. As you progress with this book, you will learn about self-practicing Reiki. When you are practicing Reiki on your own, you can visualize the symbols. 4. They are also activated when your Reiki masters spells out the name of the symbol three times concurrently. The method that you Reiki master will choose largely depends on the intent that they symbol is being used for during the session.

Application of the Symbols Once the symbols have been activated, you can begin to apply them to specific areas of the body so that you can take advantage of the energy that is being created. To begin with, your Reiki Master will draw the symbols out on their hands or palms, usually using the finger. They will then redraw the same symbols on the clients crown chakra.

In a situation where the symbols are required for healing purposes, the Reiki master will also draw the symbol on the area of the body where the treatment is supposed to be given. Finally, for basic use, especially in early sessions as one is getting used to Reiki meditation, the symbols may be applied to your hands or palms.

Result of the Initiation At this juncture, you have gone through your attunement ceremony, and the Reiki master has used the relevant symbols to create changes in your being. What is meant to happen is that you find release from the different ties that may have bound you to past behaviors and a lifestyle that required improvement. You should be aware of your energy, and this will help you discover what is the source of your energy. This basically means that you will need to assess whether you energy is positive or if it is negative. By identifying your negative energy, you should be able to eliminate it. By the time you have started Reiki and begin to make progress within the sessions, you will find that you easily make changes to your normal way of being. If you have never experienced this type of awakening, it may be a challenge to come to grips with what you have been through. To get past the first few difficult days, you should try the following: 1. Journal You should keep track of all your experiences as this will help you to get to grips with them. Start journaling about what you go through in your Reiki sessions, and let your feelings about what you experience flow. In this way, you avoid blocking your energy in this way, as pent up energy could affect your well-being. 2. Discuss your session with your Reiki Master There are things that you may not be clear about, procedures that you need to be explained, and questions that you have about the effectiveness of a session. Take the time to discuss all your concerns with your Reiki master. In order to get to where they are, they will have gone through exactly what you are going through, and therefore, they are in the best position to offer you the support that you need. The advice that you get from them will help you in leaps and bounds, particularly when it comes to incorporating Reiki permanently into your life. 3. Speak with other Reiki students Find other people who are walking on your path, and take time to share your experiences with them. There is a lot that you can learn from people who are going through something similar to you. Find out what happened to them during their attunements, and how they got through them. Also, find out the methods that they are using to cope with the aftermath, where feelings are awakened which they may not have estimated. This also will help you feel as though you are not alone, and you will realize that the challenges, although strong, are not only happening to

you. 4. There is Light at the end of the Tunnel You are likely feeling terrible, out of sorts and confused. All this will quickly fade away, so you do not need to be concerned that you will always feel this way. The emotional turmoil that you may be going through is not enjoyable, but it may be necessary so that you can open doors for better wellbeing in your future.

Chapter 3: Hand Placements for Treatments If you are seeking a Reiki treatment for the first time, chances are you have no idea on what to expect. Luckily, there is nothing too crazy involved in Reiki treatments. Upon showing up for your appointment you are going to be asked to lie down on some type of surface, either a massage table, bed, or a couch. The only article of clothing that you will be asked to remove is your shoes, as well as a belt. Belts need to be removed to prevent any kind of breathing restrictions. Most people seeking treatment will find it helpful, as well as relaxing, to wear lose and comfortable clothing to their appointment. Upon walking into your appointment you will be greeted with a very relaxing atmosphere, which has been created by your Reiki practitioner. How relaxing and what relaxation techniques are being used will depend on the practitioner. Some will make use of relaxing music or dimmed lights, while others will use total silence or even bubbling water fountains. Once your appointment begins the Reiki practitioner will use a series of hand placements on different parts of your body. Their hands will rest anywhere from 2 to 5 minutes in each area before they move to the next area. Hand placement is a very important aspect of the Reiki healing session, but each practitioner is going to go about hand placement differently. Some practitioners will simply move their hands from one are to the next based on where they feel Reiki is most needed. Whether or not a practitioner physically touches their patients will depend on the actual practitioner, some will touch their patients, while others will simply let their hands hover above their patient’s body. No matter what method is used though the energies will flow exactly where they need to since they are what we consider to be a smart energy. Hand Placements for Treating Others In order for a practitioner to conduct a Reiki treatment there are twelve basic hand placements that they will follow. Here is a look at some basic hand placements Reiki treatments that will be used during the course of your Reiki treatment. 1. Hands are placed over the face. When placing the hands the palms are placed over the forehead, while the fingers are held lightly over the eyes so they are cupping the eyes. Care must be taking to ensure the recipient’s breathing is not inhibited. This is a position that will help with the elimination of stress, reduction of asthma and allergies, free flow of air in the sinuses, healing for eye problems, pituitary and pineal gland problems and with the cerebral nerves. 2. With the insides of the wrists touching, the hands are wrapped around the head. Fingertips should be able to touch the ears. You could also attempt a variation of this hand position by ensuring that the fingertips are touching each other, and then placing your hands on top of your head. This is a position that will help with healing, particularly for headaches and migraines, eye problems and digestive disorders. If also helps with the healing of emotional disorders. 3. Hands should be tucked under the head to form a cradle. Hands should be relaxed and rested

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8. 9.

on either the pillow or table top. Hands will be placed around the jaw line. Fingertips are placed underneath the chin and should be touching. Heels of the hand should be placed over or near the ears. Right hand should be wrapped lightly on the recipient’s neck or at least hovering above the neck. Left hand needs to be placed over the center of the heart so it will need to be stretched down towards the heart. This hand position aids in addressing or dealing with weigh problems, abating stress, improvement of the immune system and the functionality of the lungs, thyroid and the heart. Take your hands and place them in such a way that they cover the top of your shoulders as well as the bottom of your neck. A hand position like this is meant to help relieve aches and pains, as well as stress and injuries to the spine. Hands are placed horizontally on top of the torso, making sure that the fingertips are touching each other. The hands should then slowly be moved downwards, and the movement should halt once they have formed a V shape on the inside of the hip bone. This hand position is meant to aid with the major glands of the body. It also has emotional benefits, helping deal with anger and any emotions that are imbalanced. In the reproductive system, this position will improve functionality. Hands are placed directly below the breast along the upper rib cage. Hands are placed right above the navel along the tummy. 10. One hand is placed over each pelvic bone. 11. Position your hands over the front of the knees, and then place them behind at the back of the knees. This is a position you should adopt if you are looking for relief from leg pains, or if you want to help your blood circulation and get rid of varicose veins. 12. This position requires the recipient to flip from their back to lying on their stomach. Once they have switched positions hands will need to be placed on the shoulder blades. This position may require a longer placement than others because of it is where most emotional burdens are kept. 13. Hands are placed in the middle of the back area. 14. Move your hands slowly down the back and place them on the lower back. 15. At the end the hands are placed in the sacral region. At the end of the session the hands are used to comb the aura to clear away any leftover energetic debris that left the physical body during the course of the treatment. A silent request to transform negative energies into positive energies and have them sent back to the Universe is also a good idea at the end of the treatment. 16. Hands should be placed on each side of the head, and the fingers should be covering the temple. This is a position that should be used when one requires help to get body balance, as well as healing for ear problems and the common cold or flu. Should there be need to restore functioning in the right and the left sides of the brain, then this is the position to choose. 17. Take your hands and place them on the back of your head so that they are covering the occipital ridge. This aids in getting rid of headaches and eye problems. It also helps to abate stress, shock, phobias and depression. There is also some benefit for people who have issues with their digestive systems.

18. Take your hands and position them at the shoulders, on the top of your back. Then begin to slowly and gently move your arms down horizontally across the back. Ensure that you keep your fingertips joined. Your hands should rest when they have formed a V at the base of your spine. This is the hand position that you should opt for when you want relief from any back and spinal issues, as well as help improving the functionality of any major glands.

After a while with the Reiki Master, you will begin to pick up some knowledge about the hand movements that are being used, as well as the different symbols. With this knowledge, you will be able to embark on a new path, and that is Reiki Self Treatment. In order to do Reiki on yourself, you need to be very conversant with the different hand movements. By doing so, calming your mind, body and spirit will become your welcome reality. Reiki is not a process that is cast in stone, and it does not have specific rules that must be followed to utilize it. Therefore, you should not be too worried about doing something wrong with Reiki when you start practicing on yourself. After a few hesitant tries, you will find that placing your hands where they energy or vice versa becomes instinctual and will feel as though you are doing the right thing. When you want to heal yourself in a specific area, place your hand directly over this area. The hand positions that you will use are the same as those that have been described earlier in this chapter, the difference being you will be using these hand positions on yourself. Take at least 3-5 minutes on each hand movement, and practice as much as you can to ensure that you have physical and emotional fulfillment. Each session that you conduct should last for around thirty minutes in total, so you choose the hand movement that you feel will provide you with the greatest benefit in that time. Tips for Self-Treatment Reiki To ensure that you get the results you desire, you could try the following to improve your selftreatment attempts at Reiki. Once you have completed your session, take some time to reflect on any thoughts and feelings you may have encountered. Drink a glass of water and close your eyes, allowing your mind to carry you through this process. Take time of a daily basis for your self-treatment. It would be best to start your day with Reiki, as this will set the tone for an excellent and calm day. If you need to wind down after a busy day, you could choose to do Reiki at night. The result will be you get an excellent night’s sleep. Reiki should be done somewhere quiet, where you are unlikely to be interrupted. Try doing your Reiki treatments in the bath or when you are lying down in bed. Rest assured that daily Reiki self-treatment will result in your mind, body and soul being considerably improved in their state.

Chapter 4: Other Reiki Treatment Options Reiki Circles Also known as Reiki Shares, Reiki Circles, are an opportunity for Reiki practitioners to practice Reiki in a group setting. There are two types of Reiki Circles; one is an exclusive circle that is only open to practitioners, while the other is a circle that is open to the public. These open circles allow people to come and experience Reiki in a public setting, while the exclusive circles allow practitioners to support and earn from each other. Reiki Circles are a great way for the public to learn about everything that Reiki has to offer. These circles are often scheduled weekly, while some are scheduled monthly. No matter when they are scheduled Reiki Circles are always held at the same time and place. How much a Reiki Circle costs will depend on the practitioner hosting the circle, some might offer free circles, while others charge either a small fee or a donation of some kind. A Reiki Circle is not going to be a short session. These circles can last anywhere from three to four hours or an entire day. How long they last will depend on the practitioner, as well as how many people are there. The point of the share is to offer Reiki treatments in a group setting. Plus practitioners can use it as a way to honor one another. During a Reiki Circle one person will be under the guidance of many healing hands. In other words a recipient in a Reiki Circle will be treated by more than one practitioner. The recipient will lie on a table, just as they would during a regular Reiki treatment. The difference is more than one practitioner will be placing their hands upon the recipient to get the energies flowing. Using a Reiki Circle rather than a single practitioner is beneficial because the energy is often stronger, which is often more effective than a single session. Absentia Treatments Many holistic approaches require the practitioner to be present in order to offer healing. However, Reiki is a bit different, as Reiki practitioners can provide treatments for recipients even if they, the practitioners are not actually present. These kinds of treatments are referred to as absentia treatments and are very similar to people offering up prayers. In order for practitioners to be able to offer Reiki treatment without physically being there the practitioners must send healing energies to the recipient. The only way to do this is with intense mental focus and amazing visualization. One thing to always bear in mind with absentia treatments is they can be used to make improvements in the recipient’s life, but they should never serve as a substitute for hands on treatments. In order to conduct a long distance Reiki treatment the practitioner must use some kind of surrogate. In many cases practitioners opt for a soft teddy bear, but other things can be used. Once the surrogate has been chosen the practitioner must focus on how eh energy will travel. To begin the practitioner will need to focus on where the recipient is located. Hey will then need to incorporate the Reiki symbols into the surrogate before they can move forward with the treatment. Once all of this is done, the

practitioner can simply proceed with the surrogate in the same manner they would as if the recipient was laying on the table in front of them.

Reiki for Pets Reiki as a technique can be of more benefit to you, especially if you want to introduce the meditation technique to every member of your family. The loyal family dog can also be included in that. If you have a pet, you may believe that you have a connection that is surreal – it cannot be explained and it relates to your energy and to your soul. With this belief, Reiki for your pet becomes possible. Reiki can help your pet in a number of ways, similar to how it helps you as a human being. It can offer some physical healing, as well as help treat psychological issues. If you have a pet that is anxious or depressed, using Reiki to relieve tension will help bring your pet back to wellness. Most often, Reiki is use as a healing technique for a variety of maladies. Most Reiki practitioners do not use direct touch in their treatment. Rather, they hands hover over areas that need attention or healing. You can use the same technique on your dog. Once they are calm, use your hands to hover over areas that you believe will benefit from your attention. Here are some tips that you can use when practicing Reiki on your pets. When you notice any change in your pet's behavior, you can try some Reiki therapy. These changes could be in their temperament, or their eating habits for example. When you use the Reiki techniques early enough, it makes the return to optimum health and balance quick for your pets. For this to happen, you should share a connection with your pet, so that you can easily pick up on behavioral changes. If your pet has an injury and you want to offer it some healing, you may be tempted to adopt a hands on approach. This may actually hurt your pet, and cause it to strike out at you to communicate that it is uncomfortable. With Reiki, you need to adjust to what your pet is feeling or how it is behaving. Remember that your hands can hover over the affected area and you will still be able to transfer your energy. Also keep in mind that a pet will take a longer time to respond to any energy treatment that you offer, much more time than you can expect as a human. Reiki treatments should not be limited to your pets, especially if they are dogs and cats. Even if you have farm animals and smaller pets like mice and birds, they can all benefit from the Universal life force. If you want to try some basic techniques on your pet, you can start by trying to calm them down. On most animals, you can do this by gently laying your hands at the base of their ears, the area which is near their necks. Then you can continue with your treatment. Pets which are very small, like frogs or hamsters, may need you to actually hold them to practice Reiki. To do so, you should cup them gently in your hands, ensuring that your warm fingers go around their little bodies. They can then experience the energy that is within those hands. If you are afraid that they may get wriggly and distract you, give them treatment when they are asleep by having your arms hover over them.

For treating fish, or animals which need to be kept in cages, you should place your hands all the way around the cage, and simply allow your energy to flow through you. Around half an hour is enough for them to absorb what they need. Do not attempt to practice Reiki on wild animals which roam around freely. You could easily get bitten or injured, defeating your entire purpose. You need to be aware of the main side effect of practicing Reiki on your pet, and that is bonding. By taking time to transfer positive energy for their healing and wellbeing, both you and your pet will experience a sense of peace by simply being with each other. This will make all the effort that you put in worthwhile.

Reiki with Crystals When you are interested in the healing power of crystals, it becomes natural that Reiki is incorporated with them to ensure that there are positive results. Crystals and stones serve the purpose of speeding up and healing processes as well as helping with the balance of energy. In addition, this meditative therapy ties in directly with the chakras, as by balancing the chakras, even more holistic healing becomes possible. To begin this therapy, the stones are laid down on the body of the client or student by the practitioner. As every life force has energy, the stones also have their own energy. Some may feel good when they are placed on the body, and there are others which will feel uncomfortable. Should one of the stones feel uncomfortable, it should be removed immediately. To get the best effect, the stones or crystals that are being used should be laid down on the entire chakra system, allowing for a boost to each chakra though vibrations. Doing this also ensures that the entire system does not get unbalanced. To accomplish Reiki healing by using stones, you need to ensure that the stones are of the right color, as this will affect how well the body is able to heal. At the base of the spine, you should place a red stone for the base chakra. Then you can move on to the sacral chakra which calls for an orange stone. This one should be placed on the lower abdomen. The solar plexus chakra requires a yellow stone. The positioning of this stone is between the naval and the ribcage. Often, tension builds in this area, and so to release it, one can place a tiger’s eye on the diaphragm for a short period. The green stone should be placed on the heart chakra. This chakra can be found in the center of the chest. For Reiki, if one is looking to clear some emotional issues, then a pink stone can be used in this area instead. The throat chakra shall have a light blue stone, and this stone shall be positioned at the base of the throat, though this will be at the top of the breastbone. The next stone shall be indigo in color, and is placed on the brow chakra which is located on the center of the forehead. If there is no indigo stone available, and amethyst crystal or a purple stone will suffice.

Finally, the top stone is a clear quartz, which is more of a crystal than a stone. This one is supposed to rest just above the top of the head. You can also substitute this stone for a violet one, if you used an indigo or dark blue stone on the crown.

To get the best benefits from these stones, make sure that you place them on the lowest chakra to begin with, and then move upwards until you have placed the final one. You should then proceed with the Reiki meditation session in your usual fashion.

Chapter 5: Myths about Reiki Like many other holistic healing techniques when Reiki was first introduced in the United States it was surrounded by nothing but mystery. In the 1970’s, Hawayo Takata, a Hawaiian native shared her knowledge of Reiki with others via oral teachings. Hawayo insisted that the teachings not be written down because of how powerful Reiki is, she was afraid of what would happen if the teachings feel into wrong hands. Passing down the stories orally was started by Usui Reiki, but it is also a big part of the reason why things have gotten so confused over the years. It is the confusion that has led to so many myths being formed about Reiki. Myth 1: Reiki is a religion Reiki is a very spiritual healing method and because of that many people falsely assume that it is also considered a religion. The truth is that yes, Reiki is a spiritual art, but it is not even close to being a religion. The teachings of Reiki promote spiritual growth, as well as balance but the practice does not follow any kind of religious doctrine. One of the greatest things about Reiki is that it allows anybody to believe what they want; it does not try and change a person’s values and beliefs. In fact, if you look at those who practice Reiki you will see that they come from all different kinds of faiths, some religious based others not. Myth 2: Usui Reiki was different things One of the craziest things that you will hear about Reiki is that it’s founder Usui Reiki was actually a monk, a medical doctor, or even a Christian. The truth of the matter is he was a Zen Buddhist, but he was also a spiritual person who happened to be both a scholar and a businessman. It wasn’t until later that he founded Reiki. What many of you may not know is that he founded Reiki after a period of meditation and fasting that resulted in some very powerful spiritual enlightenment. Myth 3: Reiki is the same as Massage Therapy Several people assume that because Reiki involves the use of hands in various positions for healing that it is some form of massage therapy. However, Reiki is not anywhere close to massage therapy. What is interesting to note though is that massage therapists will incorporate Reiki into their sessions. The difference between Reiki and massage therapy is Reiki practitioner’s use a very light touch or will simply hold their hands over their client’s bodies, whereas massage therapists manipulate tissues and bones. Myth 4: Attunements Put You In Touch With The Spirit World For some of us the lure of getting a quick look into the spirit world is more than enough to get us interested in a Reiki attunement, but please do not seek an attunement for this reason. A Reiki attunement will not get provide you with a look into the spirit word. This theory is based on a book written by Diane Stein that talks about how many of her students following a level II attunement discovered who their spirit guides were. Following the publication of this book the urban legends began. Some places even advertised that taking a level II class would allow you could meet your guides, was actually guaranteed that it would happen. And, while it can happen it is not a 100% thing,

so you should never take a Reiki class just to meet your spirit guide. Myth 5: Practicing Reiki on Others Causes You to Lose Personal Energy Many people often think that practicing Reiki on others causes you to lose your own personal energy. However, this is truly not the case at all. If you are practicing Reiki on others, you are simply serving as a channel for energy. You are channeling Universal Life Energy through your body and into theirs. One way to think about this is to visualize a person delivering a package. The person who places the package on the porch doesn’t lose anything by doing it; they leave the porch with everything they had when stepping onto the porch. However, this doesn’t mean they won’t suffer from some form of fatigue, as they are exerting some energy to perform the task at hand. What you need to bear in mind though is if this happens after practicing Reiki on others it often means the practitioner needs to engage in self-treatments or seek the attention of another practitioner, as something in their body is unbalanced . Myth 6: Reiki is from Tibet, Mars or Atlantis Reiki has been shrouded in mystery, particularly because originally, most of the teachings were passed down using word of mouth. Therefore, some people continue to speculate about the origins of likely. The discussion is basically that it may not be Japanese, and possibly came from another area where the channeling of spirits makes sense. The problem is, there is too much conflicting information, such that even Mars and the legendary Atlantis have been credited with founding Reiki. This myth is easily dispelled as all usable and relevant evidence points to Usui Mikao creating Reiki in Japan in the early 1900’s. Myth 7: Reiki is Complex and Challenging to Learn When one mentions channeling of energy, the mindset can become closed, especially if it has never been done before by that person. For this reason, some people believe that Reiki is incredibly complex, and that since only the practitioner can understand it secrets, its validity then comes into questions. There is nothing deeply secret about Reiki. It leads to a surreal experience that is difficult to explain in word, but the process of it is very straight forward. It is not about getting a person to do something, it is about being able to channel energy. The practitioner will not deposit anything within the student, and neither is anything taken away. The aim is to allow the universal force to channel itself through you, and this does not require you to learn any specific, complex technique. Myth 8: Reiki will make you sick Since you will be cleansing your system, and opening up areas of your consciousness, some believe that the shock and foreignness of it all will make you sick. It is true that through the process of Reiki, your body will cleanse itself, but this does not mean that you will fall ill and be unable to function as a result. The body always finds different ways to expel any toxins that exist within it, without actually harming you. Consider what you are expelling every time that you sneeze. The sneeze in itself does not mean that you are going to fall apart. It is the body’s way of letting the bad out. Reiki follows a similar principle.

Myth 9: Reiki treatments should be free Some people believe that since Reiki is all about channeling energy, and you are unlikely to gain anything physical through the process, then it should be free of charge. Others believe that you can do it yourself, and see no need to pay a practitioner. It is true that with time, you can practice Reiki on your own, but at the beginning, you need a practitioner to take you through all the necessary techniques. Would you expect a yoga class to be free? Unlikely. Therefore, there is no reason that Reiki treatments should be free, as the Reiki practitioner would have taken considerable time to study the techniques and develop their skills. What you are paying for is not the energy that is being challenged, you are paying for the hours and the professionalism that the Reiki master has put into getting their practice right. Myth 10: The Energy is in the Symbols Reiki uses the symbols as the tools to channel energy. The symbols are not where you will find the energy. The energy will come from within you. There are some misguided Reiki systems, which keep adding on symbols in the belief that this will lead to them gaining more energy and becoming all powerful. Everything has energy, and therefore, it cannot be stored or contained. That is why it is channeled. The symbols cannot store up energy as you would expect from a battery. Everything that you are hoping to attain through this meditation must come from within. Myth 11: I completed Attunement so I am a Reiki Master Successfully completing attunement does not automatically make one a Reiki master. Consider the process of taking your pet through Reiki. Once they complete the process of attunement, are they Reiki Masters? Definitely not. Attunement does not make you anything, it does not give you magic powers and does not suddenly impart on your special abilities. It is the consistent practice and understanding of Reiki techniques that will lead to you becoming a Reiki master. Reiki masters do not change you, they awaken something in you so that you can change yourself. You alone will know when you have crossed over the threshold of being a master, from a practicing student. Myth 12: Reiki Practitioners offer Automatic Healing Experiencing Reiki from a practitioner does not mean that the person suddenly has a magic wand that will heal all your ailments. You should not abandon conventional medicine with the belief that your Reiki master will heal all your maladies. What the Reiki practitioner is able to do is help channel or pour out the universal force of life into the Reiki student, and by doing so, offer some healing to the mind, body and spirit. Healing energy is channeled through the practitioner and into the student. This means that the practitioner is simply a medium, and opens up the door for you to let out the energy required for your own self-healing.

Myth 13: You only need to do Reiki once to be healed Reiki is not a procedure that you do for healing form your problems. It aids in helping with healing, but it is by no means a miracle cure or a magic want that will wave away all of your health issues. Reiki is a process, meaning that you will need to follow through with several steps before you finally see the results that you desire. At least four sessions are needed for you to fully begin to experience the benefits of Reiki meditation. Healing in itself is an ongoing process, so one should not believe that completing one attunement session of Reiki is the solution to all of life’s health problems. If is also important to understand that in Reiki, healing does not men curing. When you are cured, you are rid of all the physical causes of your health condition, and you have full control over the symptoms. Curing means that you have tackled the very cause of the health problem. Healing in Reiki does not do this. Healing instead looks at finding you spiritual, mental, and emotional peace and rebalancing. It looks at forging ways that you can unblock anything that is hindering the flow of your energy. This in turn is expected to help alleviate any symptoms that you may be suffering through, leading to your healing. Myth 14: If you do not believe, it will not work Reiki is not a religion, where you worship a celestial being and need to have certain beliefs in order to reap some benefits. Reiki can work for you, whether or not you believe in its ability to do so. However, for this to happen, there are some expectations of you. The first is that you be open to healing. This means that although you do not believe in it, you will be happy if you were healed, and allow for your body to accept any healing that may come your way. The second is that you should be willing to accept the energy that is offered. When you feel a shift in your consciousness and your being as a result of Reiki, being willing to accept it will mean that you can benefit from the energy that is brought about as a result of Reiki meditation. Myth 15: Reiki will cause Cancer tumors to grow There are those who believe that when you flood the body with energy, you cause everything to grow, including cancer cells and tumors. This is a misconception. These cells do not simply grow because they have received a healthy dose of energy. In fact, Reiki helps the body to heal, and in no way is done to support any abnormal growth within the body. For those who are afflicted with cancer, Reiki can help them attain balance and calm, by helping offer relaxation and restoration, and much needed support. The pain and the anxiety that they experience can be dissipated, and they can better manage any side effects that they experience as a result of their treatment and the condition. Reiki helps to manage stress, meaning that it adds to happiness, which in turn positively affects one’s wellbeing.

Chapter 6 Benefits of Meditation Meditation is an ancient practice that can be documented back to the cavemen times. There are drawings from those times depicting men and women sitting around fires with their eyes emphasized, pointing to the knowledge that they may have sat around their campfires at night and been transfixed by the flames. They may have practiced this technique unknowingly in order to calm their racing minds in order to be able to sleep that night. We faced a lot of dangers back in those times and needed a way to unwind that was both relaxing and peaceful. Over the centuries, meditation techniques were improved upon and tweaked in order to create different methods to suit the needs of that method’s followers. There’s meditation that involves walking, sitting, chanting, silence, breathing, and many more aspects. The most popular form of meditation, Zazen, was made so by the Buddhist monks. However, you don’t have to follow in the footsteps of the Buddhist monks. You can choose to practice a Hindi or even an ancient Chinese form of meditation. The choice is really yours, and there isn’t a wrong one as long as you stick to it and it makes you feel at peace. The entire concept of meditation is to make you feel relaxed and to quiet your mind, so as long as you’re achieving at least one of those outcomes, you’re doing it right. In order to understand the benefits of meditation, you must first understand how the body functions under a high amount of stress. During our day to day activities, we encounter many stressors including, but not limited to, work, children, spouses, friends, relatives, or just random events that end up affecting us in a negative way. We’re under a lot more stress that we’re not able to alleviate as our ancestors could. The body responds to stress in two different ways, it either makes us eat because it believes food solves everything or it produces hormones to counteract the imbalance. Sometimes we fall into a state known as chronic stress, which has thousands of negative impacts on our body. We’re unable to sleep, are more easily provoked and aroused in a negative manner, and eventually our bodies seem to think this state is normal. Meditation can alleviate these symptoms and help us regain balance in our lives. It has the following effects on our mental and physical states:

Better Focus Whether you’re practicing just a few minutes of mindfulness every morning or evening before bed or you’re engaging in a full day’s worth of meditation, your focus will improve. This occurs due to the regression of stress hormones in your body that are signaling your brain to be all over the place all at once. Meditation will allow you to understand when your mind is wandering and will enable you to easily correct it.

Less Anxiety I could tell you that you will feel less anxious because your stress hormones will reduce, but that’s not the whole of it. An interesting fact is that when you meditate, you are loosening the connections of neural pathways that lead to your medial prefrontal cortex. The medial prefrontal cortex is the part of your brain that processes information that directly affects us, such as a frightening moment or something very upsetting. When you meditate, you loosen and weaken those links so that when you experience something frightening or upsetting, you’re able to step back from the situation and look at it in a more rational way.

More Creativity It’s a difficult thing to measure, but the scientists at Leiden University have done it. They ran a test to see if people who were meditating were more creative afterward, and found that those who practice open monitoring meditation were more creative when asked to perform a specific task after their meditation. Therefore, meditation will make you more creative and open to new ideas.

More Compassion People who practice meditation on a daily basis have been shown to be more empathetic and compassionate toward others. One study took practitioners of meditation and showed them pictures of people who were joyful, those who were experiencing something awful, and those who were experiencing a neutral event. While the amygdala seems to be lessened with its effects during meditation, those who meditated on a regular basis were more responsive to the images of those who were suffering. In 2008, a study was conducted that tested people who regularly meditated and those who did not. Those who meditated on a regular basis were more empathetic to the sounds of people who were suffering than those who did not meditate.

Improved Memory Imagine being able to recall where you put your keys the next morning or being able to remember what you were supposed to be doing ten minutes ago. People who meditate are better able to filter out distractions as they’re working, which leads to them remembering the things they want to remember, and forgetting those they don’t.

Less Stress It’s the main reasons doctors and researchers have been looking into meditation for years. Mindfulness, a step in meditation, reduces the stress hormones in the body and enables us to deal with stressors in a much easier fashion. Studies have shown that those who meditate on a regular basis are more able to deal with stress in their life on a daily basis.

Increased Gray Matter Gray matter in the brain is what is responsible for storing your memories, as well as stable emotions and a heightened sense of focus. Those who meditate on a daily basis experience an increase in gray matter in their hippocampus and frontal lobe, which translates to emotional stability and diminishing age-related cognitive decline.

Physical Benefits Those who practice meditation regularly have reported that their blood pressure and heart rates have decreased to a normal, healthy rate. This is due to the lack of stress hormones in their systems and their ability to focus in their lives. Being able to use mediation for its physical benefits is great because it can replace several different types of medications. A study done at John Hopkins has found that mediation can actually replace antidepressants, as it is a form of brain training, not just sitting around doing nothing, despite what many people think. One thing you need to keep in mind though is mediation is not a cure for any of these physical problems, but it is something that can be used to help treat the various symptoms. Other physical benefits include: Reduction of anxiety Better control over asthma Reduction of depression Increases ability to handle pain Relieves insomnia

Meditation Changes the Brain Perhaps the biggest benefit to meditation is how it can actually change the brain. Over the past several years numerous studies have been done that detail all of the various benefits of meditation. Which those of us who enjoy meditation know that all of these benefits that are now being backed by scientific studies are actually ancient beliefs. What is interesting about all of these studies is that they actually prove that meditation makes changes in our brains that we can measure. So, let’s take a look at all of the different ways that meditation actually changes our brains.

Preserves an Aging Brain One of these studies, which was done at UCLA, shows that mediation actually preserves an aging brain. The study gathered participants that regularly practiced meditation and those that didn’t, all from a variety of different age groups. What the study found was that mediators who had been regularly mediating for about 20 years had more grey matter inside their aging brain than those who did not bother with meditation. Now the study also determined that older participants had less grey matter than the younger participants, but the loss of grey matter wasn’t nearly as high when compared to mediators and non-mediators.

Decreases Mind Wandering No matter how hard we might try to stop it we have all caught ourselves letting our mind wander from one random thought to the next. Now for some of us stopping these wandering thoughts is easier, but for those who have a hard life or those who are not currently happy with their life, stopping these wandering thoughts is a bit harder. A study based out of Yale University has actually shown that practicing mindfulness meditation can reduce the mind wandering. How meditation does this is it helps lower the activity in the default mode network, also referred to as the DMN. This network is always active when we are not focused or thinking about something directly. Even better is for those who practice meditation it is easier for them to snap back to reality when their mind does start to wander.

Volume Changes in Certain Areas of the Brain Now we already know that meditation can help preserve the grey matter in the brain, but what you might not realize is that it can also change the structure of the brain. Sara Lazar and a team of researchers from Harvard conducted a study in 2011 and found that after eight weeks of MindfulnessBased Stress reduction the brain structure was altered in several different areas. The hippocampus had an increased cortical thickness, while the amygdala had a decrease in cell volume. The hippocampus focuses on learning and memory, while the amygdale deals with fear, anxiety, and stress, so these changes were obviously for the better. Lazar and her team also conducted a follow-up study that linked meditation training to an overall improvement in how people felt about themselves.

Increases Concentration Now there are some people out there who have been diagnosed with ADD or even ADHD, kids and adults alike. These people know and understand just how difficult it can be to focus on the task at hand. However, these people are not the only ones to have problems concentrating. Everybody at some point in their life will have some kind of problem concentrating on the job they are trying to do for a variety of reasons. Luckily, mediation can help improve your concentration, as well as your attention span. A study showed that people who practiced mediation for a period of a few weeks showed an improvement of 16 percentile points when taking the GRE. What this increase shows us is that mediation can improve concentration in a variety of areas, including school, home, and work, because it relies on focusing strongly on a certain idea, action, or even an object. This line of though also goes along with helping kids in school. Sure it can help improve concentration, but it has also been shown to decrease the number of suspensions, improve attendance, as well as bring up a student’s GPA. The reason for all of this is that meditation can be used with students who are dealing with a variety of stressors whether it’s inside of school or outside forces at work. To show that mediation can help in a school setting a school district in San Francisco implemented mediation two times a day in several high risk schools and saw nothing but positive outcomes.

Improves Self-Control One area that is not talked about too much in terms of meditation is self-control and how practicing mediation on regular basis can drastically improve your self-control. While this is great for most people, it is especially helpful for those that suffer from an addictive type personality. Learning how to meditate can help people overcome even the most serious of addictions. One study shows that people who participate in mindfulness mediation had a higher quitting rate with smoking during and 17 weeks after quitting when compared to those who used a conventional method. Theory has it that meditation helps overcome addiction because it teaches you how to handle the craving, you simply experience and then just deal with it.

Benefits of Reiki Meditation In addition to all these benefits that one can experience with normal meditation practices, there are some additional benefits that one can expect when they try Reiki meditation.

Brings about Deep Relaxation The process of attunement will help you relax in order to enjoy the benefits of channeling energy. For many people, normal meditation does not bring them to this level of relaxation. It all comes down to the position that you are in, and the calmness that is resonated from the Reiki practitioner. This makes it easier to open up the body to new possibilities and improved well-being as a result of being relaxed.

Dissolves Energy Blockages Stresses and strains of everyday life could easily lead to your experiencing blockages in different parts of your body. These blockages will limit the way energy flows through you, which then results in you having less energy than you require, and always feeling drained. Once the blocked energy has been unlocked, and is allowed to flow freely, you will begin to feel less drained, and your entire being will be more energized. Normal meditation helps you to tap into your energy, but it does not always help you to unlock it.

Accelerates Natural Healing of Wounds Reiki meditation can help with your healing, as energy can be focused or centered on the areas in your body which require the most attention. Although this does not mean you will be fully cured of your afflictions, you can receive healing that manifests physically, mentally and emotionally. This healing can also be passed forward to your family pets, allowing for the whole family to enjoy the benefits of Reiki.

Prevents the Development of Disease Disease will develop in your system when you are out of sync with your health and wellbeing. When you practice Reiki, you ensure that energy is able to flow freely through you, and you connect with every part of your being. This means that you are leaving no room within you for the development of disease and sickness. You are ensuring that you have taken preventive measures, by using positive energy to keep you healthy.

Changes Negative Training and Behavior As human beings, we are not in control of our background, such as where we born and how we grew up. These are factors that shape us into who we are today. Unfortunately, we may have picked up some bad habits along the way that are affecting our development in the present. Reiki helps change negative training that we have received, as well as helping us to alter our negative behavior, as it helps us to open up and free our minds. When working with a practitioner, we become exposed to positive energy, which affects the way that we view the world.

Releases Emotional Wounds If you have been weighed down by emotional problems and been unable to figure out what you can do to solve or abate them, then Reiki meditation is an excellent option for you. As this meditative technique has a positive effect on the brain, and also works by alleviating strain in various parts of the body, you will find that you have a clearer mindset, which will positively affect your ability to deal with challenging emotional situations. Now that you are aware of the benefits of meditation let us take a look at the different types so that you can figure out which form of meditation you would like to try first!

Chapter 7 Types of Meditation There are five main types of meditation with numerous sub-types underneath of them. These five types include concentration, reflective, mindfulness, heart-centered, and creative or visualization. All of the aforementioned benefits can be attained with these five different types; however, you may want to explore each type to figure out which one works best for you.

Concentration Meditation Concentration meditation is all about eradicating distractions from the mind. It’s the type of meditation commonly mentioned when someone is asked about the subject of meditation, and brings about a picture of a man sitting in the lotus position with his hands on his knees and eyes closed. This type of meditation can be difficult to master because it involves stopping your thought process and being in a state of complete silence mentally. Popular forms of concentration meditation include Zen, Transcendental, Om, Samadhi, and Chakra Meditation. Zen Meditation Zen meditation is the classic picture of meditation. It’s all about sitting down on a Zafu or a meditation pillow, or sitting in a straight-backed chair, closing the eyes, and focusing on the breaths and what is in the mind. It’s simply sitting and being. This form of meditation does not have a focus as it’s meant to clear your mind completely. It’s accomplished by sitting in the lotus position on your pillow, taking in deep breaths and counting those breaths. Transcendental Meditation Another popular form of meditation that is meant to quiet the mind, transcendental meditation uses a mantra assigned to you by an instructor. You then repeat that mantra either out loud if you’re not in a classroom setting or in your mind if you’re in public. This mantra is a meaningless noise or sound that you repeat in order to become one with the universe and quiet the mind. Om Meditation Om meditation is actually transcendental meditation, but everyone uses the same mantra. The mantra is Om, pronounced ‘aum’. Samadhi This form of meditation is a practice that attempts to bring the practitioner into an oneness with the universe and all that it holds. It’s a way of quieting the mind; although, practitioners warn beginners not to try this type of meditation as it’s extremely difficult to achieve. It’s said that those who accomplish oneness with their focus do not want to return to the physical world. Chakra Meditation Chakra meditation is most often used as a way of healing and a way to quiet the mind. Chakras are the nerve endings that branch off from the spinal cord in order to feed the rest of the body. There are seven chakras in all, and the practice of meditating on them is meant to bring about balance in the body. Restoring this balance is thought to bring about good health.

Reflective Meditation Reflective meditation is all about focusing on a question in order to train your mind to think in a disciplined manner. You must choose a question, theme, or topic in order to practice this type of meditation, and then you must train your brain to focus only on that topic. If your mind wanders, you must bring it back to what you were supposed to be thinking about. This type of meditation will help you obtain more control over your thought processes so that you’re not easily distracted. Some questions you can try out include: What is the true meaning of my life? Who am I? What is my ultimate purpose in this life? How can I help others and remove their suffering?

Mindfulness Meditation All forms of meditation include mindfulness; however, there are specific forms of meditation that focus on this technique more than others. It’s an excellent form of meditation if you suffer from high amounts of stress or pain and want to relieve some of those symptoms. There are numerous forms of mindfulness meditation, but some of the most popular ones include Vipassana, deep breathing, body scan, mindful eating, sitting meditation, and walking meditation. Vipassana Meditation This form of meditation allows the practitioner to see problems and complications in a clearer manner than when they were in a fully alert state. The point of this type of meditation is to be able to see things from a different point of view. The practitioner should be able to reach down into their inner being and make a connection between their mental and physical beings. This type of meditation is often used for healing the mind and the body. Deep Breathing Meditation This form of mindfulness meditation focuses solely on the breath. The practitioner should get into a comfortable position and breathe in and out freely. Avoid controlling the breath as this defeats the purpose of meditation. Sometimes people find it helpful to count or focus on energy entering them and escaping them as they breathe in and out. Body Scan Meditation Much like the deep breathing meditation, body scan meditation focuses on the feel of the body. At first, the practitioner simply acknowledges that they’re feeling tense in some areas. Then they find that they’re relaxing when they focus on the areas that trouble them. Mindful Eating Meditation Often used by those who are attempting to lose weight or simply enjoy the simpler things in life, mindful eating meditation is very easily done. It’s all about focusing on the taste, texture, smell, and feel of the food as you’re eating. Sitting Meditation Sitting meditation involves sitting in a chair or on a pillow on the floor and simply being. You don’t control anything, chant or mentally repeat anything, or even focus on your breath. This form of mindfulness is all about focusing on nothing so that you let go of everything. Walking Meditation This form of meditation is best done somewhere that you’re familiar with at first as you may fall into a meditative state and not know where you’re going. This form of meditation focuses on the feel of your feet as you walk and your breaths. Once you’re familiar with it, you can move on to practicing walking meditation in the grocery store, walking your dog, or simply walking around your yard.

Heart-Centered Meditation This form of meditation is actually part of Chakra meditation; however, it only focuses on the heart chakra. The idea behind this meditation is that the practitioner will focus on loving kindness and compassion. It’s supposed to heal the heart of the person practicing it as well as others. If you want to practice this technique, simply find a quiet place and focus on your heart area as you inhale and exhale deeply and smoothly. Then visualize someone you feel needs compassion in their life and send it their way.

Creative or Visualization Meditation Visualization meditation involves thinking about a specific quality or goal you would like to achieve. Some qualities you might choose to focus on include fearlessness, courage, humility, tenderness, joy, patience, compassion, appreciation, empathy, love, or gratitude. You may choose to focus on a goal instead that may involve a promotion at work or any other personal goal you may have in mind. Now that you’re aware of the different techniques let’s talk about a few elements of meditation that are involved with the aforementioned techniques.

Chapter 8 Elements of Meditation There are four main elements to meditation. These fundamentals include focused attention, relaxed breathing, a quiet and peaceful setting, and a comfortable position. Let’s explore these in a little more detail.

Focused Attention Almost every form of meditation has a focus, and when it doesn’t, beginners still choose a focus in order to get started. By focusing your attention on an object, mantra, body part, or mental image, you allow your mind to discard other distractions. Once you’ve mastered focusing on one element, then you can move on to discarding that element, too. However, that’s a very difficult achievement that only master practitioners attain.

Relaxed Breathing Whether you’re focusing on your breathing, controlling it or simply practicing a form of meditation with another focal point, your breathing is important. Never should you be breathing rapidly during meditation as this bypasses the entire point of the practice. The idea is to rid ourselves of stress rather than create it with rapid breathing.

Quiet Setting As a beginner, you’re going to want to practice in a quiet setting. This element is not as important for those who are more apt at meditation as they can practice it anywhere. However, as a beginner, you’ll need to find a quiet area that’s free from distractions such as television, cell phones, or radios. Try to schedule your meditation time when the kids are at school and your spouse is working. If that’s not possible, simply ask for a few quiet moments alone.

Comfortable Position Being in a comfortable position is of the utmost importance during meditation; however, you don’t want to be stuck in a position that’s going to make you more liable to fall asleep. If you’re feeling tired, be sure to sit up during meditation. A comfortable position may include sitting on a zafu or meditation pillow with good posture, or sitting in a chair with excellent posture. Remember, you may be meditating for a long period of time and you don’t want to put stress on your muscles and joints by sitting in a posture that’s not good for you. Those are the four elements of meditation that are universal in any practice. Now that you know them let us talk about a few others things that you need to know before you get started.

What do you hope for following meditation? One of the first things that you must do before you begin practicing meditation is to determine what it is you want to get out of it. Are you going to adopt meditation to help reduce your stress levels or do you simply want to use it to relax. Meditation can be used for a variety of purposes, such as making peace with your past or simply getting in touch with your inner self. No matter the reason you are practicing meditation knowing why beforehand can help ensure your success. This is particularly important for Reiki meditation, especially if you are looking to have some measurable results at the end of it all. Take for example someone who is choosing Reiki meditation for healing purposes. By communicating this to the practitioner, during attunement, the practitioner will use hand gestures and symbols that will accelerate healing in the body. By knowing exactly which part of the body has been afflicted, it makes it easier to direct the healing and achieve a better result. In case the person who is undertaking Reiki meditation is not a full believer in the process, being able to know what they expect to get out of the experience can better help the Reiki practitioner when it comes to channeling energy effectively.

Find a comfortable place to meditate As we have mentioned before finding a comfortable place is a vital part of meditation. If you are not in a comfortable place you are more likely to be disrupted with constant distractions. When looking for a comfortable place find somewhere that you feel at peace. You also want to find somewhere that offers a comfortable temperature, hot, stuffy rooms might put you to sleep and rooms that are too cold make it hard to focus. Not only should the room be comfortable for you, but what you are sitting on should also provide some comfort. Many people find a soft, cushion works great for meditation, while others prefer a stool or chair. The key to picking something out aside from comfort is something that will not cause you to slouch. During Reiki meditation, you should pay attention to the other factors that may affect your overall comfort and concentration during the meditation session. Most Reiki practitioners will start you off on a massage bed or table so that you can lie flat. In addition, the temperature of the room that you are in

is important, as this can easily sway your focus. You should be in a quiet place, or have background sounds like running water or soft bird song to distract or take away from any other sounds which would be otherwise disruptive.

How to begin your first sessions Now that you have a great place to go you need to start thinking about beginning your first session. One mistake that beginners often make is eating too much right before a session, although some also make the mistake of not eating enough. You don’t want to be super full before your meditation session as that can lead to you getting sleepy. On the other hand being hungry can distract you from being focused. Work on finding the perfect balance; grab a quick snack beforehand that is meant to be filling. Being hydrated is also important, but you want to make sure you do not drink so much that you have to get up in the middle of your session to go to the bathroom. Before you embark on Reiki meditation, you need to ensure that there are no toxins in the body. Therefore, for this type of meditation, a short fast is recommended, to clear all the negativity that could be within the body. Therefore, you need to take at least three days to prepare for your meditation session, and in those days, cut out from your consumption anything that you know is not healthy for you, whether it be food, a beverage or even a habit.

Positions and Posture Now this next part is really going to depend on what type of meditation you are practicing. If you are practicing meditation that involves precise positions for your body, please pay no attention to what I am about to tell you. In meditation it is important that you keep your spine straight while relaxing your body so that you can avoid any kind of physical stress to your body. Keeping your posture correct allows you to sit still for extended periods of time, so remember keep your chin up and your shoulders back. Changing position is highly recommended for meditation, as it allows you to focus on different mental energies. So instead of staying in the same position for the entire twenty minutes, switch it up. Go from cross-legged meditation to walking meditation. No matter what position you start with, do not start practicing meditation until you are calm. If your mind is going a hundred miles a minute, you will find it nearly impossible to focus. Going for a walk or even taking a bath is a great way to calm the mind before a session. When you start with Reiki meditation, position will not be too much of a concern for you as initially you will be lying down and in the capable hands of your practitioner. You will likely maintain this position until you begin to practice Reiki on your own. At this juncture, you need to pay attention to how you sit. It is recommended that you continue as much as possible to use the lying down position for your meditation, as it is unlikely that you will get easily distracted in this position.

Chapter 9 Let’s Focus on Breathing If you haven’t picked up on it yet, breathing is one of the most important aspects of meditation. No matter what kind of meditation you are participating in, you will need be doing something with your breathing. In this chapter we are going to discuss just about every aspect of breathing and what kind of role it plays in meditation. One of the main reasons why every type of meditation focuses on breathing exercises is because of how great they are at being able to relieve stress. In fact breathing exercises are used in a variety of stress relieving techniques, not just in meditation. Breathing exercises are great to use in the middle of a stressful situation, as they can help you start calming down immediately. Not only that but since they help you reverse your body’s response to stress, you won’t have to worry about any side effects related to chronic stress. One of the reasons why they come so highly recommended in a variety of different sources is because of how effective they are, but how easy and simple they are too do for everyone who tries them. Not only that but breathing exercises are amazing because of how quickly they work and the fact that you can literally do them anywhere, unlike yoga positions. If that isn’t enough to convince you about the importance of breathing exercises how about how easy they are to master and to learn all about how to do them you simply have to continue reading this book. Breathing Exercises Benefits Not only are breathing exercises easy, they are also quite beneficial. Breathing exercises do far more than just relieve your stress. As I mentioned earlier breathing exercises can actually reverse your body’s response to stress. This is beneficial because if the responses are not reversed quickly you will end up suffering from something called chronic stress. And, let me tell you the problems that chronic stress causes on your body is not something you want to ever experience. While helping with stress is probably the biggest benefit you will receive, breathing exercises provide many other benefits for your body. Slowing down your breathing promotes a state of deep relaxation, which can also help relieve any feelings of tension. Breathing exercises can also help treat headaches, problems concentrating, hyperventilation, depression, anxiety, panic attacks, and even heart disease. Now what you always need to keep in mind is that breathing exercises should never replace a doctor’s care, especially for serious conditions. Instead breathing exercises should simply play a role in your treatment plan. Best Time to Use Breathing Exercises As I have already mentioned, breathing exercises play a big role in meditation, but they can also be used on their own. However, what you need to keep in mind is that using breathing exercises in conjunction with meditation is your best choice, as the two of these methods together are going to work the best to combat any kind of stress you are feeling. You can use both meditation and breathing

exercises when you are feeling overwhelmed, when you want to think more clearly, or even when you simply want to slow things down a bit because you are feeling frustrated. Combining meditation and deep breathing exercises is a great way to help center yourself even during the heat of the moment. Types of Breathing Exercises There are several different breathing exercises that you can use in combination with meditation or even by themselves. No breathing exercise is really better than the other, but people do have their own personal preferences. What you need to do is look them over, try them out, and then find the ones that works best for you. You might even find one type to work better for immediate stress relief, while another might work to help you center yourself. Basic Breathing Basic breathing exercises are a great way to help relax and chase away stress. The best part is they can be done everywhere, by just about everybody. To get started all you need to do is stop what you are doing and find a comfortable position, whether it is sitting or standing it doesn’t matter. Once you are comfortable start in by breathing in through your nose. As you are breathing in slowly count to five inside your head. Once you get to five you are going to slowly exhale through your mouth. But, now you are going to count to eight as you let the air out. Continue these basic steps until you feel like yourself again. Deep Breathing One of the great things about deep breathing exercises is that you can do them on your own or with a partner, including your children. In fact, teaching your children about deep breathing at a young age can help them better manage stress, which can affect children without you even realizing it. If you plan to teach your children about deep breathing exercises you will need to sit them down and talk to them about what you are doing. How detailed you go in the conversation will actually depend on how old the child is. One of the first things both you and your child need to learn is how to breathe properly for deep breathing exercises. You do NOT want your shoulders or chest to move while you are breathing, you simply want your stomach going in and out, also known as diaphragm breathing. Once you have the breathing figured out and slowed down is the time to focus on longer breathing. Ideally you will want to breathe in and hold it inside for six seconds and then slowly let it out. What you want to avoid is letting all of your air out in one huge gush. As you exhale it helps to count as you exhale, ideally you want the exhale to take six to eight seconds. The best part about deep breathing exercises is the more you practice the better you get. If you practice often enough, deep breathing will become second nature and whenever you are faced with a stressful situation you will find yourself naturally reverting to this stress reliving method. Visualization Breathing This method combines breathing exercises along with visualization, which is a great combination for stress relief. The best part is you really only need about 5 minutes to see some pretty great results. With visualization breathing you need to sit and relax with your eyes closed. As you sit there allow your breathing to slow down and become deeper. Always breath from your diaphragm not your

shoulders or chest, only your stomach should be moving when you breath. Sit quietly until your breathing has become natural. Once you are breathing naturally, you can start the visualization process. Each time you breathe in picture the relaxing breath coming in and flowing through your entire body. When you let your breathe out picture all of your stress going out with it. You can also change what you are visualizing to something that works better for you. The key to visualizing is to completely relax your body. Continue with this breathing exercise for at least five minutes, but you can go longer. Bath Meditation Breathing As you might have guessed based on its name bath meditation breathing is done in the bathtub. Many people find this to be a great form of meditation, as you get all of the benefits of meditation, but you can also quickly relax sore or tired muscles, as well as enjoy a very relaxing atmosphere. So with how amazing bath meditation sounds, let’s talk about how to take advantage of it. With bath meditation you need to set aside at least 15 minutes where you will not be disturbed, some people prefer longer, but that is entirely up to you. As you are getting the bath water ready, add some aromatherapy bath products so you can really reap the rewards. Lavender can help you relax, while peppermint can help you feel more alert and focused. Adding aromatherapy bath products gives you extra stress relief without even trying. Once the bath water is ready to go, all you have to do is hope in and start relaxing. In terms of breathing you need to focus on slowing down your breathing. Your stomach should rise and fall with each breath you take in and let out, not your chest and shoulders. As you focus on your breathing pay attention to how your body is feeling. How does the water feel on your skin, just focus on the present moment and no random thoughts. Karate Meditation Breathing This is probably one of the most commonly used breathing exercises in meditation because of how easy it is to pick up. If you want to give it a try you are going to first need to get yourself into a comfortable position, some prefer sitting with their feet under their buttocks with their knees placed on the floor, while others prefer sitting crossed legged. No matter how you sit just make sure you are comfortable and that your back is straight and your head is up with relaxed shoulders. Your eyes should be closed, but looking forward from behind your lids. Now it’s time to work on the breathing aspect. Take in a deep cleansing breath. Your shoulders should still be relaxed while your stomach expands. Hold the breath in for six seconds and then slowly exhale. This should be repeated two more time and then you return to normal breathing. While breathing normally you should breathe in through your nose and out through your mouth. At no time should your shoulders be moving up and down, your stomach should be expanding with each inhale and deflating with each exhale. When breathing you want your stomach to do the work rather than your shoulders, as that is the natural way to breathe. Breathing naturally allows for a bigger lung capacity, which helps provide more oxygen to the blood. One thing to watch out for is breathing too fast or even too slowly, you want to breathe normally but take deeper breaths.

Breathing in Reiki In Reiki meditation, one cannot elaborate enough how important it is to master breathing techniques. It is through the right breathing that it becomes possible to channel energy through the body, and help the body find areas for healing. Of the techniques that have been mentioned thus far, the one that is applied the most to Reiki us the deep breathing technique. However, there are several different ways that you will breathe in Reiki, depending on what it is you are hoping to accomplish at the end of your Reiki session. The first type of breathing that you will try when practicing Reiki meditation is referred to as the short breath or basic breath. This is easy as it is how you would usually breath, taking in air through the nose and filling up the upper part of the lungs before finally breathing out. In Reiki, you would be breathing in universal energy, and when you exhale, you will be releasing into the world all the negative energy. The second type of breathing that you will try is breathing to full in your lower body, around the stomach and diaphragm. In the earlier information, this is very close to the Karate breathing technique. You will need to pay attention to your belly, which will expand every time you inhale. The moment that you exhale, your stomach will shrink back. When you breathe in this manner, you are said to have taken in a full breath. The third type of breathing that you will try has been referred to as visualization breathing technique. In this technique, you need to picture in your mind, your rib cage being filled up with air. This helps you to tap into your universal energy, while maintaining the ability to take in deep breaths. When breathing in Reiki, you need to imaging that all your breaths are related to light. Your chakras should light up in your imagination with every breath that you inhale. You can also picture yourself moving those lights around as you breath, By doing so, you are helping your body begin the circulation of various energies, especially those that may have been blocked for a certain period. In addition, being able to concentrate on your breathing will also help clear you mind, bringing you to a state that is considerably relaxed. This opens up your mind, making you more conscious to the energy that will be flowing freely through you. That is why breathing is so important for anyone who is looking to master the Reiki technique.

Here is an exercise that you can try, to help use the symbols of Reiki so that they travel with your breath into the inside of your body. This exercise is ideal if you are self-treating yourself with Reiki meditation. You should follow these steps. 1. Begin by getting into a comfortable position. This may be sitting or lying down on your back. While you are in this position, you need to ensure that your consciousness adjusts to the natural alignment of your spine, neck and hips. 2. Now close your eyes. You will need to focus your attention on your breathing. Listen to it, and allow the strength of it to be your guide. When you inhale, you should expand your chest and engage your abs. As you exhale, you should feel as though you are moving your belly button

3. 4. 5. 6. 7. 8. 9.

closer to your spine. Make sure to repeat this process three times, or until it seems to come to you naturally. Once it seems natural, you can make your intention for the meditation exercise, and select the Reiki symbol that you would like to try out. Continue with your breathing, and in your imagination, draw out the symbol that you want to use. You need to make this drawing travel to above your crown chakra. When it is above your crown chakra, and you next inhale, ensure that they symbol then travels in the opposite direction, moving back into your body and heading straight for the root chakra. Once it arrives at the root chakra, exhale. Your exhale should make the symbol travel back up to the crown chakra from the root chakra. Do this three times, ensuring that you keep in mind the visualization of the symbol moving through you from chakra to chakra. When it begins to feel completely natural, repeat the process for around ten minutes.

By doing this breathing exercise for Reiki meditation, you are cleansing, focusing, energizing and clearing up the mind.

Chapter 10 Practicing Basic Meditation Do you remember the meditation techniques I mentioned in Chapter Two? Well, you’re going to get some first-hand experience with some of the easier techniques in this chapter. First, you’ll need to get into an open state of mind, and then perform the following.

Pre-Meditation Techniques Find Your Environment You’ll need a peaceful environment to begin with so as to get the practice underway and not become frustrated by too many loud distractions. Try to find an area that’s private so that you’re not disturbed while you’re meditating, and be sure that it’s free from tons of outside stimuli. You can even use a walk-in closet if you’d like! Here are some tips to make your space free from as many distractions as you can. Turn off all electronics such as your television, cell phone, noisy appliances, radios, and laptops. You don’t want to be interrupted by a beep letting you know you have a new text message or e-mail as it is counterproductive. In addition, you can try to turn on some soft, calming music or a small water fountain in order to block out other noises. Your meditation area does not need to be utterly silent, so don’t use ear plugs. The idea is to be able to dampen your outside stimuli in the beginning so that you can learn the technique, and then you can slowly introduce outside stimuli to your routine. Meditating outside is actually an excellent idea because it allows you to get into nature and experience exterior stimuli, yet nature sounds are usually very calming and peaceful. If you are using a room inside of your home make sure it is a room that you do not use for things like sleeping, working, or exercising. Sometimes finding a room can be hard, as you might be limited on space, so opt for a corner of the room that you can block off and set up for mediation. Adding candles and other spiritual knick knacks can help create the perfect meditation environment. Wear Appropriate Clothing You’re just working against yourself if you’re wearing uncomfortable clothing as you’re attempting to meditate. Therefore, pick clothing that is not physically tight or restrictive. Loose clothing will help you feel relaxed. And don’t wear shoes! If you’re someplace cool, then wear a loose sweater or sweatshirt. If you’re somewhere that you can’t change your clothes, try just taking off your jacket, removing your belt, and taking off your shoes. Find a Time Period Before you even begin meditating, you need to decide how long you’re going to be meditating. Most practitioners may recommend a good twenty minutes twice a day, but beginners should start with just five minutes once a day in order to create the habit of meditation. Try to meditate at the same time every day and make it part of your routine. If you wish to bring yourself to the next level with meditation you need to make it a formal practice. Most experts recommend to take things to the next level you need to meditate at least two times a day. Stick with your timeframe and don’t let frustration get the better of you. If a timeframe isn’t working, switch it to another time but don’t stop meditating altogether! Don’t check your watch while you’re meditating because this is counterproductive. Instead,

set a gentle alarm on your otherwise silent cell phone. When picking a time to meditate the morning is honestly the best time period, the earlier the better. The reason why early mornings are best is because it is quieter and your mind isn’t filled with nearly as many thoughts. Not to mention the chance of you being disrupted is less because most of your household will still be sleeping. Best way to make time to meditate in the morning is to wake up half an hour earlier each morning. Stretch You’re going to be sitting in one area for a specific amount of time, so it’s best to rid yourself of any tension you’re feeling beforehand. Stretch out your entire body and be sure to work out any kinks before you sit down to meditate, else you might focus on your sore spots rather than on your meditation. Stretch your neck and shoulders, especially if you’re an office worker who sits in front of a chair all day. Stretch your legs and your back because you need optimal blood flow to these areas in order to be comfortable. Stretching is an important part of meditation as it allows you to bring more attention to your body as it allows you to really look in at your body as you focus on each muscle as you stretch. Find a Comfortable Position As aforementioned, you need a comfortable position in order to focus on your meditation. If you’re flexible, you can try the lotus position as described below. Lotus Position Fold or cross your legs like you may have done as a child and put the tops of your feet on the opposite, inner thighs. Sit up straight and bring your shoulder blades back a little in order to square them. Rest your hands on your knees or form a circle with your index finger and thumb and rest the outside of your palm on your knees. Half Lotus Position Cross your legs as if you were a child and rest the outside of your feet on the ground. Sit up straight with good posture. Rest your hands on your knees. If you’re not as flexible, you may choose to sit in a chair or lie down on your back. The most important aspect about this is that you’re comfortable; otherwise, you’ll be focusing on your discomforts rather than your meditation. Keep Your Eyes Closed While you can perform meditation with your eyes open or closed, it’s best to start with them closed if you’re a beginner. By doing this, you are blocking any visual stimuli that’s external and allowing yourself to focus easier. Now some beginners report that they have a hard time meditating with their eyes closed. However,

keeping your eyes opening can be a challenge as well. If you are having difficulty with your eyes closed you can try using a candle to help you keep your focus. With the candle lit you can focus your attention on the flame and use it as your point of focus. This can prove to be quite powerful as you use the flame as a visual cue to strengthen your attention and focus. Once you’ve practiced meditation long enough, you can attempt it with your eyes open. Sometimes it’s best to use the open-eyed method in order to keep from falling asleep during meditation or concentrating too hard. In a few rare cases, people have reported disturbing mental images while they’re meditating and they’re more comfortable with their eyes open.

Meditation Techniques Deep Breathing This is by far the easiest and the most universally used beginner’s technique for meditation. It is also the starting point for just about every style of meditation. Deep breathing is going to slow down your heart rate, focus your mind, and will help you relax all of your muscles. Breathing meditation obviously focuses on your breathing, but it doesn’t control your breathing patterns. To get started, simply find a comfortable position and focus on the rising and falling of your abdomen during breathing. Do not focus on your breathing so much that you’re passing judgment on it, such as how long it was or if it was too short. Simply acknowledge that you’re breathing. A good image to use is a lotus flower on your abdomen that opens when you inhale and closes as you exhale. Do not become discouraged if your mind brings up other topics. Simply steer it back gently and without judgment to your breathing. Mantra You may choose your own mantra or you may obtain one from an instructor, either or is fine. Mantra meditation is very common and focuses on a sound, word or phrase that you repeat until you silence the mind. You should start with a simple word such as peace or one. You may choose to use the traditional ‘Om’ mantra. A mantra is an instrument that creates vibrations within your mind. You should repeat the mantra to yourself repeatedly, silently and not worry if your mind wanders. Simply bring it back gently and without judgment. If you enter a deeper level of meditation, you may not need to repeat the mantra. Trataka This form of meditation is rather common and usually practiced alone. It involves using a visual in front of the practitioner, something that they can focus on such as a candle. The object can be anything, but I’m going to use a candle in my example. Place the object within your line of sight at your eye level so that you do not have to look up or down. Gaze at the object until it takes up your entire vision. If you’re using a candle, be careful not to gaze too long. Gaze for twenty to thirty seconds and then close the eyes gently and see the candle flame or the outline of the object behind your eyelids. Focus on that outline. When the outline has faded, open the eyes and repeat. Do not practice Trataka for more than three months daily with a candle flame. Change it to another object to avoid damaging your retinas. Visualization

Some choose to visualize a place of tranquility and peace while others try to visualize themselves completing a goal. In order to attain inner peace and happiness, we’re going to focus on the place of tranquility for example purposes. Visualize a place that is comfortable for you. This can a beach, a meadow, a sitting room with a fire roaring, or anywhere else that makes you feel at peace. When you’re in your sanctuary, simply explore it and look at your surroundings. You do not need to actively create anything as it’s already there in your mind. Allow your surroundings to expand and become more real by feeling them with your five senses: touch, taste, smell, hearing, and sight. When you’re feeling calmer and ready to leave, just take a few deep breaths and open your eyes slowly. You can use the same space or you can change it every time you meditate. Body Scan If you’re looking for a way to become comfortable and relax your body as well as your mind, try the body scan technique. Close your eyes and focus on the toes. Feel how they are relaxing and are relaxed. Then focus on your calves and up to your hips and feel how those muscles are relaxing. Keep continuing up your body until you’re at the crown of your head. Once you’ve achieved relaxation of your entire body, take a few moments to feel how relaxed you are, and then come out of it with a few deep breaths. Heart Chakra Heart chakra meditation is focused on love, peace, compassion and acceptance of yourself and others. You can find your heart chakra in the center of your chest. To start, make sure your eyes are closed and then rub your palms together in order to create friction and heat. Once they’re warm, place the right palm on your heart chakra and the left palm over your right hand. Now, breathe in deeply and then when you exhale, say the word ‘yum.' This is the vibration that’s associated with your heart chakra. When you say the word ‘yum,' imagine that an energy that is glowing and green is coming from your chest and entering your hands. The green energy symbolizes love and life. When you feel that you’re ready, pull your palms away from your chest and face them outward so that you send love to your friends and family. Once you’re finished, take a few deep breaths and come out of the meditative state. Walking Walking meditation is used as a way to break up long sessions of sitting meditation, or as a good way to practice meditation when out in the public. It’s all about getting in touch with the movement of your feet and how they’re connecting with the earth. If you can’t seem to sit still during meditation, walking meditation might be an excellent alternative for you. If you can, remove your shoes. You should be in a place that is large enough that you can take seven paces forward without needing to turn.

Keep your posture good and hold your head up so that you are looking forward. Clasp your hands together in front of you and hold them in front of your chest as if you were in prayer. Then take a deliberate step forward and pause. Concentrate on the feeling of that step. Only one foot should be moving at a time. Once you’ve reached the end of seven paces, stop and put your feet together. Pivot on your right foot and turn around. Now, continue walking in the opposite direction and use the same deliberate movements as you did before. Only focus on the movement of your feet and nothing else as you’re walking. Try to clear your mind and be aware of your feet touching the earth or floor beneath you. Useful Mediation Techniques and Tips Practicing meditation is very useful for almost every aspect of your life. Like we mentioned in the beginning of this book meditation can help you physically, mentally, and emotionally. However, in order for you to fully experience the benefits of meditation you are going to need to make sure you are practicing it correctly. One thing that you might have noticed when you first started meditating is how your mind first reacted. If you are like most people first starting out with meditation you probably noticed that your mind was going all over the place, you probably had a mixture of a bunch of jumbled thoughts. What you need to realize is these jumbled thoughts that run rampant across your mind is a normal for beginners, so don’t get too upset with yourself. Instead of stressing over this what you need to do is follow some simple tips that are designed to help you meditate so you can find the peace that you are looking for. #1 Focus One of the hardest things to achieve when it comes to meditation is focus, after all many of us practice mediation as a way to improve our focus. All too often we find ourselves on autopilot, we let our minds wander while we are doing something routine and once we are done we have no memory of what happened in between. So to improve this, what you need to focus on where you are at during meditation. Zero in on something, such as your breathing, so that you are aware of what is going on around you. You need to understand that you are meditating for a reason. Meditation is not a passive activity, it is an active process. You have to be fully engaged in the process in order for it to work. One thing to really watch out for is your interest fading as this can affect your ability to focus. If you really feel like giving meditation up because you feel it no longer fits into your life, you need to rethink your feelings. When you start feeling this way you really need meditation, as chances are you are losing the ability to focus in a variety of areas in your life. #2 Breathing One of the best ways to keep yourself focused and in the present is to zero in on your breathing. When focusing on your breathing you are anchoring yourself to the present moment, as you are focused on what is going on right now. With your breathing there is nothing special that you need to do, all you have to do is breath naturally and pay attention to the breaths as they go in and out. #3 Settling In Sometimes if you are having a hard time calming yourself down or getting into the groove of meditation you can count your breaths. Now if you do decide to try this out, which we highly

recommend as it is an ancient meditation technique, you need to realize that you don’t just start counting from one and go up from there. To count your breaths you start with one on your first out breath, but you stop at four. After you get to four, you simply return back to the number one and go back up to four again. Anytime you find your thoughts wandering or you feel like you are not in control of your mind, simply start counting and one. #4 Chase Away Random Thoughts Meditation is not about your thoughts, you should not be focused or thinking about any kind of thought. If you happen to find thoughts pushing their way up to the surface of your mind you need to turn your attention away from them in a calm manner. Don’t try to shove them aside, as that can cause you to lose focus, simply acknowledge that they are there, but return your focus back to your breathing. #5 Dealing with Emotions If you are dealing with your emotions consciously getting into the proper place to practice meditation can be next to impossible. Dealing with any kind of emotions, especially those that illicit a strong response, can make it hard to settle yourself down, as these emotions constantly play through your mind. To help settle yourself the best bet is to deal with the emotions by focusing on the way they are making your body feel. For example, the feeling of rage inside your belly or the tightness in your shoulders. Focusing on how your body is feeling helps let go of the feelings without dealing with the stress caused by the stories themselves. One thing that you are going to be dealing with, especially if you are just getting started with meditation, is frustration. Most beginners are easily frustrated when they find quieting he mind isn’t as easy as they had hoped, even people who have been meditating for years feel frustrated at times, the difference is they have learned to deal with it effectively. If you start feeling frustrated acknowledge the feelings, but then let them go. Turn your focus to your breathing once again and as you exhale let the frustrated feelings go out with each breath. #6 Session length There is no right or wrong time frame when it comes to meditation, how long your session lasts is purely up to you. However, some people find it hard to figure out a time frame that works for them. Most experts recommend you start with a ten minute session and only move up from there if you feel like you didn’t sit long enough or you felt it was too short. Starting off slow is the best way to go, as you get further into meditation you will find it is easier to extend your sessions. #7 Noise levels Some people prefer total silence when they are meditating, while others prefer some background noise. Many professionals recommend silence, as that is seriously the best option out there. Silence is considered the best choice because you can totally focus on what your mind is doing, plus it is easier and faster to calm yourself in silence. If you prefer background noise make sure it is super low and is considered meditation music. #8 Experiment Most of us have some kind of general idea implanted in our heads about what meditation should look like. Now whether that image is sitting cross legged on the floor with our hands on our knees and our eyes closed or something else, all it is, is an image we have engraved in our brains. Meditation is not

about the image, it is about focusing on the present moment. Don’t be afraid to try different positions and techniques, the more options you try the more likely you are to find the style you are most comfortable with. You can even mix things up a bite, try a meditation technique and lay on the ground instead of sitting. Open your eyes rather than keep them closed. Don’t be afraid to try new things, as you never know what is going to work for you. #9 Really Feel Your Body Parts There are numerous meditation exercises that you can adopt for your everyday life that will help you become a master of meditation. However, one of the easiest ones that requires no additional thought is to feel your body parts as soon as you notice the meditative state starting to take hold. You will know you are in the right state of mind as your thoughts will have quieted down. As soon as that happens focus your attention on your feet and really try to feel your feet in the moment. Work your way up from your feet, making sure to take notice of each and every body part. #10 Pay Attention to the Small Things Paying attention to the small things is a great tip for beginners because it can help ensure your success. All too often beginners feel frustrated at the slow progress or how easily distracted they are. What you need to do is pay attention to the smallest details, including physical movement no matter how slight. Acknowledging these small details can help you feel a sense of accomplishment and move you away from the feelings of frustration. One thing that you need to keep in mind is that meditation is not just something that you can take up temporarily; you need to be in it for the long haul. If you truly want to benefit from meditation you have to practice every day for the duration. Even when it gets frustrating all you can do is do your best, it is what it is, don’t stress over what happens during your session afterwards. Now that you’re familiar with some beginner’s meditation techniques let’s take a look at how you can incorporate different meditation styles into your daily life in order to be less stressed and happier.

Chapter 11 Is Music Meditation Worth It In Chapter Two we discussed the different types of meditation. However, one style of mediation that you will not find listed in Chapter Two is music meditation. One of the reasons why it isn’t included in the chapter is because there is no official style of meditation called music mediation. Before we talk about how to practice music meditation, let’s quickly go over what it is and how it can be beneficial for you. Music meditation is pretty much what it sounds like; you practice meditation while you are listening to music. How this kind of meditation came about was somebody had the idea of putting music and mediation together because of their stress relieving abilities. It has long been understood that listening to music can soothe you. Hence the saying about music soothing the savage beast. And as we have learned throughout the course of this book meditation is a very good stress management tool. So, if you put the two of these together you are getting even better stress relief as you are getting two the best of both worlds. So, if you are interested in music meditation, which not everybody is, as they prefer silence to noise, here is a quick overview of how you can effectively practice music meditation. Step One: Pick Your Music The most important thing to do when practicing this style of meditation is to pick your music. Now obviously you are going to want to pick music that you enjoy listening too. After all the idea behind picking out your music is opting for something that is going to help you relax. Something to keep in mind when choosing your meditation music is to stay away from music that has words, as you can find yourself focusing on the words of the song rather than on the present moment. You also want to opt for something with a slower tempo, as too fast of a tempo can prove to be distracting. The goal in meditation is to turn off your conscious mind. Step Two: Get Started Once you have your music playing you are ready to get started. To start meditating to your music you will want to sit in a comfortable position, just like all other meditation techniques. Once you are seated comfortably you need to let yourself relax, let all of the tension from your body go. To do this close your eyes and focus on your breathing, you should be breathing from your diaphragm. Step Three: Focus Once you have relaxed all you need to do is focus in on the music. Now what you will find happening is your mind will focus on other random thoughts or even on the actual music itself. When this happens you need to redirect your thoughts. What you need to be focusing on is the sound of the music and how it makes you feel in the present moment. Step Four: Continue For 20 Minutes You are going to want to practice this for at least 20 minutes, which is how long an average meditation session lasts. Each and every time you find yourself getting distracted you need to refocus yourself. The whole point to meditating is to learn how to quiet down your inner voice. Using music

you can let yourself become one with the music; the more involved you get in it the faster you will find yourself relaxing. Useful Tips You Can Use With Music Meditation One thing that people find hard about meditation in general is achieving a full-length session, for many beginners 20 minutes is just too long to start with. Instead of trying to start off with 20 minutes, limit yourself to a certain number of songs, say 3 or 4. Once you feel you have those pretty well mastered you can increase the number of songs until you are able to sit and meditate for at least 20 minutes, longer if you prefer. Finding the perfect music for meditation can be quite a challenge. There are plenty of websites that you can visit for a play list of songs that are ideal for meditation; there are also some apps that you can download that come complete with meditation music. If you are having a hard time relaxing or find yourself easily distracted by the music, you need to consider switching to a different type of music. Always remember that if you find yourself getting distracted, especially in the beginning, don’t put yourself down over it. This is completely normal, especially for beginners. What you need to do instead is congratulate yourself for even noticing that you were distracted and then refocus your attention once again to being in the present moment.

Chapter 12 Aromatherapy and Meditation Over the past several years aromatherapy has gained national attention. In fact, everyday more and more people are purchasing aromatherapy products to help with a variety of issues. Aromatherapy has gained so much popularity that you can even find the most basic of products inside your local grocery store. Research has been done to help show how beneficial aromatherapy is, but even with all of these studies done it is still not a proven method of stress relief. However, most people have discovered that using various aromatherapy products in conjunction with their meditation provides better results than just using aromatherapy or even meditation alone. One of the best things about using aromatherapy along with meditation is it has no known side effects and can be used passively. What this means for you is you can use it while participating in other activities and still benefit from the results. So, if you have decided to give aromatherapy a try along with meditation, you might be wondering where to start. There are several products on the market you can try, what scents you choose is going to be based on what you like, as well as a little research into what you are trying to achieve. So, before you get started let’s quickly go over some of the more popular products that you can buy. Candles These are probably one of the most popular options because of how easy they are to use. Simply purchase the candle or candles, light them, and let them burn. When purchasing the candle you want to make sure you smell them before buying them. You want a potent one. The more scent it gives off the better chance you have of filling the entire room with that scent. Diffusers Now if you are going to consider this option you need to know that a diffuser requires you to use essential oils as well. With a diffuser you place a few drops of an essential oil into the diffuser, which the diffuser then circulates the scent through the air. There are several different options for diffusers, some require the use of candles, and others rely on batteries or another form of power. This is ideal to use during a Reiki session as a practitioner is not supposed to lay their hands on the student that attends. By using a diffuser, a remote way of applying aromatherapy comes about. Body Products Body products include things like lotions and topical essential oils. One of the benefits to these kinds of products is the scents literally follow you around all day. Lotions can be rubbed on the hands or over your entire body. Essential oils can be dabbed onto pulse points for hours of relief. Spray Mist Essential oils can be mixed together with distilled oil and placed inside a spray mist bottle. Then at the beginning of the session, the practitioner for a Reiki session can simple shake the bottle and spray some of the contents in to the room, or mist above the head of the student.

Paper Towel A Reiki practitioner or even a person who is using self-treatment meditation can dab a few drops of essential oil onto a paper towel. This paper towel can then be placed on a pillow or close the face of the person partaking of the session. Incense This is similar to candles, as in you have to burn the product to reap the benefits. However, one downfall to incense compared to candles is how much smoke incense produces. On the upside though, a stick of incense is potent enough to scent a large room.

As we mentioned earlier combining aromatherapy and meditation is a great way to relieve stress. Both aromatherapy and meditation are used to help quiet the mind, as well as relax the body, so using them together gives you twice the benefits. One of the great things about the numerous aromatherapy products is that they can be incorporated into your regular meditation sessions without very much effort. Reiki meditation can improve immensely with the introduction of essential oils to a session. These essential oils that are usually used in aromatherapy will help with all round healing of the body, meaning that they can help with physical healing, emotional healing, mental healing and spiritual healing. In Reiki, this also comes down to breathing, and how they can be deeply inhaled into the body. Once they are in the body, they can travel through the blood stream and reach every part of the body. Combined with Reiki techniques, this can bring about healing that is physical to go with the healing that will come emotionally. Using incense or candles is a great way to incorporate aromatherapy into your session. Once you are ready to begin your session light the stick of incense or even the candle and get into a comfortable position. As you are sitting there focus on the smoke that is slowly drifting up towards the ceiling. Don’t think about anything else, just concentrate on the smoke, notice the different patterns the smoke is making or even the various paths it is following as it climbs higher and higher. One of the benefits to using candles or incense along with meditation is it gives you something physical to focus on. And if you feel your thoughts start to wander, which is going to happen especially in the beginning, you can redirect yourself by focusing in on the trails of smoke. Bear in mind that if using incense sticks the smoke can become quite intense. The last thing you want to do is let the smoke get too close to your face. When using incense for aromatherapy meditation make sure to do so in a well-ventilated room. And never directly inhale the smoke! What is important to remember with aromatherapy and meditation is in order for them to be effective you will need to pick the right scents. You will want a scent that is pleasant to you, but you will also need to research the different properties of each scent before you decide to use it. Experts recommend using lavender, peppermint, and sage for aromatherapy meditation. Lavender is known for its calming properties, while sage is more about cleansing, and peppermint is great for mental focus.

Chapter 13 Chocolate Meditation Now let’s be honest here who doesn’t like chocolate, so just the thought of something called chocolate meditation is enough to get most of us excited. When people think of chocolate as a way to reduce stress they surely don’t put it together with meditation. Majority of people view meditation as a breathing exercise that can be used to center and focus the mind to help relieve stress. While this is true in most cases, meditation comes in all different styles and chocolate meditation happens to be one of them. Chocolate meditation is probably the most delicious form of meditation that you will ever find. In fact, it is so good that many people have quickly adopted it as their favorite form of meditation. The best part of chocolate meditation is it is convenient and easy enough for beginners to adopt. However, it is also effective enough that people who have been meditating for years have no guilt about giving it a try. And most of them are surprised to learn that it is as effective as other styles of meditation, and it provides you with the same benefits of “proven” meditation methods. Getting Started with Chocolate Meditation One of the benefits to chocolate meditation is how simple it is, all you need to do is set aside 5 to 15 minutes in your day. This time can replace your old meditation time or you can set aside a new block of time. To start you are going to need a piece of chocolate. What kind of chocolate you choose will depend on your personal preference, but remember dark chocolate has plenty of benefits on its own. You don’t need a big piece of chocolate; in fact a small handful of chocolate chips is plenty for this technique. If you are going with a square of chunk of chocolate you will want something that is considered bite sized or just a tad bit larger. Now as you sit there take a few deep, cleansing breaths and allow your body to relax. You don’t want to start the meditation process until you are as physically relaxed as possible. So breathe in the good and exhale the bad. Once you are relaxed you are ready to begin chocolate meditation, which you can do with your eyes open or shut, whatever you feel most comfortable with. To begin take a small bite of your chocolate, such as a single chocolate chip. Let the chocolate sit on your tongue and slowly melt inside your mouth. As the chocolate begins to melt take notice of the flavors that are hitting your tongue. Absorb yourself in the chocolate melting, in what you are experiencing right now. Continue the deep breathing as you focus on everything that is happening inside your mouth. Once the chocolate has melted or as you need to swallow focus on how everything feels going down your throat. Once you have swallowed take notice of the emptiness inside your mouth. Then slowly lift your arm, paying attention to every aspect of the movement, to take a second bite of chocolate. Let yourself feel how the chocolate feels in between your fingers. Upon taking the second bite of chocolate again pay attention to how everything feels as it melts on your tongue.

Continue with this process until the chocolate is gone. Make sure that while you are eating the chocolate that you are savoring every single moment. Then play the moments in your head randomly throughout the day. Replaying the savoring feelings can help you relax. With chocolate meditation you don’t have to eat a ton of chocolate to feel the effects. In fact, if you are doing it like you are supposed to you won’t be eating much of it at all. With chocolate meditation the key is to take small bites and savor each piece as it melts inside your mouth. You can even use other foods that are considered savory foods, which is great for those who have issues with chocolate or sugar. Mindful Eating Tips Chocolate meditation is a form of mindful eating. Along with the meditation benefits, mindful eating can also help with weight loss. Here are some tips that you can follow to ensure mindful eating is successful for you. Hands Something as simple as using your less dominant hand to eat your meal can alter the entire feeling of the meal. By using your less dominant hand you will end up having to work harder to eat a simple meal, which will allow you to appreciate it that much more. The harder you have to work the more attention you are going to pay to the meal; you are going to appreciate every single bite that you take. Using your opposite hand also lowers the chance of you mindless shoving food in your mouth, you will be more likely to notice that are full and stop eating before you are over full. Mindful Meal If you really want to work yourself hard try eating an entire meal in a mindful mindset. To do this you are going to have to focus on all of the sensations each bite of food brings you. Pay attention to the feelings in your mouth, throat, and stomach, but also pay attention to the other parts of your body. Focus on the movements your arms and hands make as you bring each bite to your mouth. The feeling of your jaw closing and your teeth coming together as you chew the food. In mindful eating you can even pay attention to the thoughts that pop into your head, as you savor each bite. The key to mindful meals is to eat slowly and pay attention to everything.

Chapter 14 Meditation for Perfectionists Meditation is a great way to get in touch with your inner self, it is also a great way to calm yourself and relive stress. One of the reasons why meditation is so popular is because of how easy it is to master, plus you can pretty much do it anywhere without anybody knowing what you are doing. However, not everybody finds meditation easy to master, namely those people known as perfectionists. Now the funny thing about meditation being difficult for perfectionists to grasp is that it is these kinds of people who would actually benefit the most from meditation. In fact, perfectionists often become some of the most dedicated, well once they master it that is. Luckily, there are plenty of different options for perfectionists to try, so that they too can become masters of meditation. As with all types of meditation the first step is to sit back, close your eyes, and let your body relax. This part is something even the worst perfectionist can master. It’s the second part of meditation that perfectionists struggle with the most. Once you are relaxed you are going to need to work on clearing your mind, which for you is probably easier said than done. What you are going to need to do is work on thinking about absolutely nothing, which often means anything and everything will pop into your mind simply because you don’t want it too. One easy way to clear your mind is to focus on something, such as your breathing or the way the chair feels against your body. One of the biggest problems perfectionists have is when thoughts enter their mind after they think they have cleared their mind. What you need to realize is that it is normal for thoughts to randomly enter your mind, even after you have started focusing on your breathing. Just because thoughts enter your mind you are not doing meditation wrong, which is what many perfectionists often think. If you start thinking that you are doing it wrong you tend to cause more thoughts to swirl through your mind. What you need to do is let your thoughts go. Praise yourself for noticing the thoughts coming in and then release those thoughts. Viewing it this way helps you feel like you are on the right track. One of the most important things to remember as a perfectionist is that in order to master meditation you are going to have to practice it on a regular basis. This is actually where perfectionists are better than your average person because they are going to give it their all until they have it fully mastered. When practicing meditation do so several times a week and slowly work your way up to every day. One problem many perfectionists have is they set the goal too high and then either put it off or simply give up because it’s too hard. Setting a smaller goal, such as three times a week, allows perfectionists to start off small and achieve the goal allowing them to work up towards the next goal rather than giving up. Another problem perfectionist’s face is putting too much pressure on themselves; they tend to expect perfect results every time. That kind of pressure often leads to giving up. Don’t expect too much out of your first meditation sessions. Don’t expect your sessions to last a half hour at a time. Instead set

goals of five or ten minutes and as you master the process increase the time. And, remember if one type of meditation doesn’t work for you, you don’t have to give up. Simply move on and try a different type until you find one that works best for you. Troubleshooting the Stressfulness of Meditation Now meditation is supposed to help you relieve stress, not create stress. However, for some people out there the simple act of practicing meditation is so stressful that they simply give up. By giving up on meditation you are never going to realize how beneficial meditation is to your entire being, so instead of giving up let’s look at some of the most troublesome areas of meditation and figure out what you can do to help relieve the stress associated with them. Silence Causes You to Think of Stuff That Needs to Get Done This probably shouldn’t be too surprising, but this is one of the most common problems with meditation. People find that when they sit there in the silence their minds wander towards all of the things that they need to do. These people feel that they can’t clear their mind because they have so much going on. The good news is that even people well practiced in meditation have trouble with this one at times, so you are not alone in facing this problem. Now it is true that some people find it easier to clear their thoughts than others, which could be related to some people simply have more on their minds than others. Some people can let all of these thoughts go, but many of us struggle with it and it affects our meditation because we feel like we have more important things to do. If you are stressing out over meditation because of this you have two options. Your first choice is to work on time management. Using time management you can actually schedule in your meditation sessions, so you feel perfectly fine sitting down and actually doing it. Time management can also help make it so you have fewer concerns as to what you can be doing instead, as you can use time management to get more things done. Your second option is to simply work on letting things go. Sure the thoughts can be a bit distracting, okay they can be very distracting, but you need to work on letting these thoughts simply drift through your mind, don’t make yourself aware of them. This is going to take some serious practice, but in time you will get better at not engaging in these thoughts and letting them simply pass you by. Have To Practice A Lot before You See Benefits One thing you have to realize is that a lot of the research on meditation shows that long term meditation provides the best results. In fact, research shows that the more you meditate the better, regular sessions led to lower stress levels, a healthier and happier life, and you will find that you get more and more out of each session the longer you practice. So, while this might sound great, it can be a bit discouraging for people in the beginning, as they feel that they aren’t seeing any kind of benefit from their first few sessions. If this is you what you need to do is take notice of the research that has been done on the short term benefits of meditation. There is plenty of research out there that suggests just after six weeks of regular meditation sessions you will be more resilient to stress. It has also been shown that even just five minutes of meditation can have a positive effect on your body’s reaction to stress.

With that being said don’t give up, no matter how discouraged you might be. The worst thing that can happen is you get feeling down and then have no desire to continue on with your meditation sessions, which is only going to rob you of the numerous benefits. Not Doing It Right Out of all of the problems people face with meditation this has got to be the most popular one. Many people, including perfectionists, often wonder if they are doing meditation right. In fact, majority of these people often “know” that they are not doing it right. In thinking this they tend to give up before they even get started. What you need to realize is that yes meditation can be hard to master at first; some people find it harder than others though. Letting go of your thoughts is not quite as easy as it sounds, but getting discouraged and giving up is not going to help at all. For people who are what we like to call achievement oriented sitting still and doing “nothing” can be quite difficult. Not only that but you are often used to be successfully at everything you do as soon as you try it, therefore having to practice something causes problems. If you have to work at mastering meditation you are probably having issues letting go of your thoughts because the trying is causing you to think more. Perfectionists face similar problems, as they don’t want to do well; they want to do it perfectly every time. Having to do it perfectly can cause problems because you are judging yourself too harshly when you don’t get it right the first time. For competitive people meditation can be hard because they are measuring up their performance to others, they simply want to be the best at meditation. And, meditation is not a sport or activity that one would consider competitive. If any of the above scenarios sounds like something that you are dealing with there is help for you. You can still learn to master meditation, but you will need to make some changes. The most important change you will need to make is in relaxing your standards, don’t expect yourself to be better than others and don’t expect to do it perfectly each and every time. What you need to do is just focus on setting goals you can achieve, such as sitting still for five minutes and focusing on your breathing. Setting smaller goals that you can achieve will show you that you can be successful at meditation without discouraging yourself. The other thing that you will need to change is accepting the fact that even people who have been meditating for years have troubles letting go of their thoughts some days. You need to come to terms with the fact that there is no perfect method of meditation. What works for one person might not work for you, so if you are having problems trying a different style of meditation can help.

Chapter 15 Implementing Meditation into Everyday Life Sometimes it’s difficult to start a new habit, and it’s especially harder to start one when we’re already stressed out and feeling low about our life situation. However, there are some six easy ways to incorporate meditation into your daily life that’s not invasive.

Practice Mindfulness This is the core of meditation. Mindfulness is the practice of being aware of what you’re doing exactly in the moment rather than thinking about the past or the future. You can take a moment to focus completely on your breathing in a moment of stress, or you can practice it at lunch or dinner as you’re eating. No matter what you’re doing, become specifically aware of how your body is feeling in that moment.

Follow a Healthy Lifestyle I don’t mean you have to change everything about your life right this instant, but start making small changes like eating a healthier breakfast or taking a salad for lunch. Make a point of exercising for a few minutes by getting up and going to the printer or the copier a few times a day if you work in an office. Try to make small changes that will lead to an overall large change of living a healthier lifestyle. Meditation is great for this because those who mindfully eat usually choose healthier food options, and those who visualize are more likely to complete their goals.

Read Spiritual Books This method is not for everyone, but sometimes reading a sacred writing will help you understand meditation and help you strive for inner peace and understanding. If you choose not to read a spiritual book about religion, try one that’s about the human element.

Participate in a Guided Meditation Class Not only does this help you if you’re unsure as to where you should begin, but it makes you form a commitment. You’ve signed up and paid for a class, so you’re more likely to attend it. Sometimes this is best for beginners because it makes them more motivated.

Meditate at the Same Time As aforementioned, meditation at the same time every day will help you form the habit of doing it daily. However, it’s imperative that you meditate a few hours after you’ve eaten as it may interfere with your concentration if you experience gastrointestinal upset. In addition, most people choose to meditate in the morning because it’s the most stress-free time of the day.

Understand the Journey If you are able to comprehend that meditation is not just an exercise but a journey to your inner self and your subconscious, then you will be able to incorporate it better into your life. The entire purpose of meditation is to reach inner peace and a state of just being.

Should you opt to try Reiki self-treatment, you also need to have some techniques in mind that will help you incorporate this meditative technique into every day of your life. Here are some pointers that will guide you through the process.

Set up your environment Before you can even begin to consider meditating, you must ensure that you have created a conducive and comfortable setting. For Reiki, you could choose to do the exercises at your home, or you could opt for the services provided at a local therapy center. The room that you need for Reiki meditation should be light and be as clean as possible. It should also be secure, to protect you from outside influences and interruptions.

Switch off all Gadgets There are so many different gadgets that can distract you from having an excellent meditation session. Make sure that all your electronic gadgets, particularly those which have alerts or loud noises are switched off and set aside. This means that your phone should not just be on silent, it should be switched off completely. What you can leave on is some therapeutic music as this helps to set the scene, creating ambiance and helping you to focus.

Remove your Jewelry For Reiki meditation to be effective, you need to ensure that there is nothing that can hinder the flow of energy in your body. When you have jewelry on, you are creating fields that will have small energy disturbances. Therefore, before you meditate take off all your rings, earrings, watches and necklaces (as well as any other accessory that may have not been mentioned). This is particularly important for precious stones, which may have their own meanings. Contact with Reiki energy may lead them to attracting negative energy, something which should be avoided.

Wear loose clothing If you want the energy from Reiki to flow freely within you, you need to dress for it. Having clothes that will restrain the flow of energy in your body should not be allowed. Therefore, make sure that you are not wearing a belt, tie or even a pair of shoes. You need to be as relaxed as possible. You do not need to be completely naked, as Reiki energy is able to travel through clothing. The best thing that you could wear would be a baggy tracksuit.

Personal Hygiene The point of trying Reiki meditation is to ensure that you are comfortable enough to allow for energy to flow through you. Good hygiene is important as it is one of the distractions that you can easily eliminate. You should be clear and fresh, and brush your teeth if you need to. Ensure that you do not handle foods with heavy flavors or strong odors before you being your meditation session. Should you have to wash yourself in any way before you Reiki session, make sure that you use a soap that has no scent, as this will reduce your distractions. It is imperative that you know it can take years to reach a state of just being. If you feel calm and happy by the end of your meditation session, you have been successful. Don’t become frustrated if you feel that you’re not reaching that state of complete bliss because not everyone reaches it in their lifetime. It should be just enough that you are able to attain some form of inner peace through meditation. Taking Advantage of 5-Minute Meditation One thing that you will find yourself or others saying is they don’t have enough time to practice meditation every day. Granted yes everybody has a schedule that they must follow, but that doesn’t mean you can’t make time each day to practice some kind of meditation. Most things that you read in regards to meditation talk about how you need to spend around 10 minutes a day meditating, if not more. However, for some of us finding those ten extra minutes can be rather tough, so forget about finding anything longer than ten minutes. Now in some cases it comes down to prioritizing your needs, after all if you really want to do it you will figure out a time that works for you, but some days we simply just can’t squeeze it in no matter how hard we try. After reading this eBook you are well aware of just how beneficial mediation can be for you, whether it is physically, mentally, or even emotionally. So knowing how good meditation is for you, chances are you want to start practicing it right away and it is something that you want to engage in each day without fail. However, the problem is your crazy or perhaps even insane schedule. If you find it hard to set aside at least ten minutes every day, then 5 minute mediation is probably the best choice for you. Here are the steps you will need to take when practicing 5 minute meditation, plus some tips to help things go smoothly. Step One: Set a Timer If you are limited on time setting a timer for 5 minutes is your best bet. Knowing you have a timer set will allow you to not worry about how long you have been meditating, which can distract you from the task at hand. For those of you with iPhones, consider using the Healing Music app as a timer. Step Two: Relax Now you need to sit down and relax, which can be done with your eyes closed or at least half way closed. If you don’t want to close your eyes at least cast your glance down towards your lap to ensure you are focusing on what matters not on the scene around you. Breathing from your diaphragm take a few deep breaths and rid your body of all tension.

Step Three: Clear Your Mind Now that you are relaxed you need to totally clear your mind of any kind of thoughts. Don’t try thinking about nothing though as that will be counterproductive. Instead you need to focus on being. As thoughts enter your mind, as they will throughout the enter session, acknowledge each thought but let it go. The main goal is to continue refocusing yourself so that you are focusing on being in the moment at hand. Step Four: Repeat Simply continue with the breathing and focusing foe the entire 5 minutes. And what you will discover after those brief five minutes is that you feel more relaxed and refreshed than you did before you started meditating. If you do this every day you will notice even bigger differences in how less stressed you are. Now that you know how to meditate in five minutes, you need to focus on doing it successfully. One of the first things you will need to figure out is a comfortable position, as well as comfortable clothes. If you are even the tiniest bit uncomfortable you are going to be distracted, which will be counterproductive to meditation. You will also need to determine if you want to meditate in total silence or if you prefer some kind of music. Music, as long as it is the right kind, as well as aromatherapy can actually enhance your session. So if you are looking to change things up or get more out of your meditation try adding one or the other. One mistake that many beginners make is they worry about whether or not they are doing it right. What you need to realize is that doing this actually makes things more stressful, which is counterproductive to what you are trying to achieve. Instead of focusing on your technique you are going to want to focus on keeping yourself in the present moment. Meditation can be used for both short and long term purposes. Many people find these quick five minute sessions to be helpful when they need something to help quickly calm them down. However, the more frequently you practice meditation the easier time you will have coping with stress, you will be far less likely to react to various stresses in your life. And, while 5 minute sessions are great, you should also try and squeeze in longer sessions a few times a week.

Chapter 16 Mindfulness Exercises for Everyday Life Mindfulness is a great way to help relieve stress, but it also provides you with several other emotional and physical health benefits. One reason why it is such as great tool to adopt in your life is because of how fast it can bring about results, but also because it can be practiced any time. We have already talked about mindfulness meditation earlier in this eBook, so we are not going to include that exercise in detail in this chapter. But we do want to encourage you to include it with these other mindfulness exercises in your everyday life. With that being said let’s take a quick look at other mindfulness exercises that you can adopt into your everyday life that are both convenient and simple. Deep Breathing In our chapter on breathing we go into detail about how to practice deep breathing, but here we want to talk about how it relates to mindfulness. Deep breathing allows you to experience mindfulness because you are focusing on the present moment. The best part about deep breathing is it can be done at any time, even as you are going about your day. With deep breathing you simply focus on your breathing, on both the sound and rhythm. You will quickly notice just how calm and relaxed you start to feel. Music We cannot stress enough about how important music is to meditation and just relaxing your mind and body in general. Music meditation is just one way that you can use music therapeutically. Listening music is a great way to practice mindfulness. When listening to music you can choose any kind of music that you like, but you want to avoid music that is fast-paced and has lyrics. A big part of the mindfulness exercise is to really listen to the music, feel each note as it plays. Focus on how the music makes you feel, what you are feeling right this minute as you listen to the song. Focus only on those thoughts, not any others that might enter your head. Cleaning House This mindfulness exercise actually has two meanings. The first part of this exercise is literal; you will seriously clean your house for this exercise. The other meaning is figurative and refers to the emotional baggage you will be getting rid of as you literally clean your house. The first step to using the literal meaning as a mindfulness exercise is to view it as a stress reliever rather than a chore. As you are cleaning focus on the task at hand, nothing else. Focus on how the cloth feels as you dust the entertainment center or how the vacuum vibrates in your hands as it moves across the floor. You can even add music to make it even more of a mindfulness exercise. As you focus on the task at hand, let go of all of your thoughts. Once you are done with the task it is amazing at how relaxed and rejuvenated you will feel. Watch Your Thoughts If you are like most people out there you have a constant stream of thoughts playing through your head.

In fact it is all of this mind chatter that makes it hard for most of us to sit and focus on meditation; we simply don’t know how to rein those thoughts in and are too afraid to try. Instead of letting your thoughts just run rampant through your mind, which can cause you more stress than you realize you might want to try watching your thoughts. To do this you simply need to sit back and watch your thoughts as they parade through your mind, don’t try turning them off. Instead visualize each thought, in time you will find that they become quieter and you feel less stressed. Observation One of the most overlooked exercises in terms of mindfulness is the power of observation. To help practice mindfulness you need to pick an object that is lying around the room you are currently sitting in. It makes no difference what object you pick, so you can pick the first thing that you lay eyes on. Now pick this item up and hold it in your hands. Become absorbed in the object, but simply observe it, don’t think about it or study it, just look at it for what it is. Interesting to note is you can do this same exercise by listening rather than looking. In fact, most people who practice mindful listening find it to be more powerful than observing. One Minute Mindfulness One of the benefits to this exercise is that it can be done anywhere at any time. In fact, you can try it right now as soon as you are done reading about it. The one minute mindfulness exercise involves setting a timer or a watch for exactly one minute. For that minute you are going to put all of your focus on your breathing. You don’t need to close your eyes or do anything special, just sit back and breathe normally. As your mind wanders off, which it will do, redirect your focus back onto your breathing. While this might seem like a silly exercise, it is a lot more powerful than you realize. Even people who have been meditating for years can struggle with an entire minute of alertness. Practicing every day will soon get you on the path of alertness and even better is the better you get the longer you can extend the duration of the exercise. In case you haven’t noticed one of the great things about mindfulness exercises is that they can be just about anything you choose. If none of these exercises catch your attention, simply go ahead and create your own. The important part is practicing every day so that you become less stressed over time. Mindfulness can also help you become more grounded. Mindfulness Is Not Concentration In order to fully understand mindfulness you need to realize that mindfulness is not the same thing as concentration, despite how similar they might seem. Now concentration is very important, as it is something that helps you focus your attention on whatever task is at hand. Concentration is what gives you command of your mind, it allows you to focus your mind and shut off the constant flow of thoughts. Mindfulness on the other hand is an awareness; it is about you being present in the moment at hand. The distinction between the two can be hard to understand. So to gain a better idea of the difference between concentration and mindfulness let’s talk a little bit about how to practice mindfulness. Understanding how to practice it can also help those of you who want to take advantage of the concept, but are having a hard time understanding how exactly.

Practicing Mindfulness We have all heard or been told to start living in the moment, but being told to do so, doesn’t help those of us who want to do so. Practicing mindfulness every day is the best way to start living in the moment as it makes you aware of the present moment and of being in it. The first thing you need to realize with mindfulness is that you don’t have to concentrate really hard on it. All you need to do is become aware of the present moment. To do this take a brief moment and listen to the moment. Don’t listen to the thoughts in your head; listen to the stuff around those thoughts, which is simply put awareness. Now you might find this a bit hard to master, but there is no real magic formula that you can use to master mindfulness, it is something that just happens. Through exercises and activities you will learn to become aware of the present moment and will be able to live in the exact moment. Using your breathing is one of the best ways to train yourself to become aware. Breathing is something that you do every day, all day and it is something that you can focus on anytime and anyplace. With mindfulness you need to make a choice to become aware of your breathing. Follow the in and out movement of each breath with your mind, make sure you are feeling the movements of your stomach moving in and out and you inhale and exhale. Now you need to keep your awareness on your breathing, no matter what else happens. Realize that even though you are focused on your breathing you can still do other things; you can walk around or even participate in other tasks. Mindfulness doesn’t mean you zone out or suppress all of your thoughts, it’s just about focusing and feeling what is going on at the present moment. Choose to be mindful over and over again. It might seem like a lot of work in the beginning, but over time it will be easier and become second nature.

Chapter 17 Helpful Uses for Reiki Meditation Reiki meditation is all about balancing energy, and getting that energy to work for you. For this reason, if there is any area in the body that appears to have some unbalanced energy, then using Reiki meditation should be able to resolve the situation. One of the ways that Reiki meditation can be of use is in weight loss.

Reiki and Weight loss Reiki techniques help to make you more aware of what your body really needs. If you have a problem with binge eating that is causing you to put on weight, Reiki meditation can help you to stabilize your appetite, as you will become more conscious of your bodies nutritional needs. This in turn has the added effect of helping you to choose foods which are much healthier, and curbing your cravings. This will not happen overnight, and it is recommended that you complete several sessions of Reiki if this is the change in mindset that you are seeking. With these sessions under your belt, you will find that you have developed the necessary will power to control your weight gain. Weight loss goes hand in hand with a change of diet, and also with a new look at exercise. You must make the physical effort it requires to lose weight. When you practice Reiki, you can attempt to do so with yoga. This will help your spiritual wellbeing as well as ensure that you can take part in some gentle exercise that can have a significant positive effect. It should be noted that Reiki is not a solution to all weight problems, and by learning techniques of Reiki, you will not automatically begin to see changes in your weight. However, the meditative technique helps one feel closer to their own body, and this way they can start to get on the journey to better health.

Reiki and Yoga Yoga is an art that has been around for centuries, and it revolves around being able to find the balance of what is physical, and what makes up the anatomy of a person. It is seen as a great way to come together for an individual, as it is known to combine the mind, spirit and the body. Many mental and psychological treatments recommend the use of yoga for there to be discernable results in wellbeing. These include certain therapies like physiotherapy, and psychotherapy. Yoga is even used to treat some physical ailments and to heal those suffering from addiction problems. Yoga uses postures and breathing to connect with every area of the body, in a similar way that Reiki meditation is able to. As was mentioned in Reiki and weight loss, Reiki and Yoga go hand in hand. There is a simple

reason for this analogy. When one is practicing yoga, you are increasing the flow of Reiki energy in a person’s life. The reason for this is that the concentration and movement that is entailed can actually help to cultivate a deeper understanding of Reiki meditation. Yoga also requires deep energy to be tapped into, in order for the movements to have meaning and to ensure that energy is transported around the body. Reiki makes it easier to understand the meaning behind those movements. When practicing Yoga and Reiki meditation together, one type of yoga technique stands out as being the easiest to use. This technique is known as Hatha yoga. Ha means in breath, and tha means out breath. It is clear why this connects so well with Reiki, as breathing is especially important in Reiki meditation.

Conclusion Now despite its spiritual nature, Reiki is NOT a religion. One of the great things about Reiki and those who practice it is that Reiki is that you do not need to have any kind of belief system in place at all, unlike so many other holistic approaches. With Reiki no matter what you believe or don’t believe, the treatment is going to be successful. With Reiki treatments practitioners can use either a hands on or a distant approach. With the hands on approach practitioners can use either the traditional Japanese branch or they can use the western branch of Reiki. With the traditional Japanese branch of Reiki practitioners rely on intuition in terms of placing their hands, while with the Western branch hand placements are very systematic. Distant treatments will require the use of a Reiki surrogate, which many practitioners will use teddy bears. There is a common misconception that meditation is a technique for fantasizing and escaping reality; however, I hope that I have proven to you that meditation is about finding inner peace and resting your mind. In no way should you feel that you are detached from yourself while you meditate. In fact, you should be feeling at one with yourself and diving into the deepest parts of your soul and mind. Remember that meditation is not part of a religion, but simply a science that has a specific order and a definite principle. When you are meditating, you should feel clear, relaxed, and inwardly focused. You should be alert and awake rather than groggy and sleepy, and your mind should be focused on inwardly. Always use a proper posture when you are meditating as you can damage your spine and other joints over time. Meditation is all about being healthy and being aware of your body, so don’t neglect it! Remember that you can meditate with mindfulness anywhere, so be sure to practice it while you’re on a train, in the subway, or while you’re sitting at your desk at work. Reiki treatments are a great way to promote relaxation, but can also be very beneficial in relieving stress. However, before a treatment can be successful, recipients must undergo what is called a Reiki attunement. Preparing for the attunement involves cleansing your body inside and out via fasting and meditation. Once the attunement is done practitioners can move onto the treatment. With a Reiki treatment practitioners are going to use twelve basic hand positions to get the energies following. How long the hands remain in a specific area will depend on the extent of the blockage. Reiki is one of the only holistic approaches that offers self-healing, as well as the ability to heal others. If you are at all interested or curious about Reiki, your best bet is to find a Reiki Circle in your area. Here you will be able to learn about the Reiki Creed, as well as the symbols used in treatment by practitioners, and how much Reiki can benefit you.

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5 Chapters of: Yoga

The Ultimate Guide for Beginners How to Practice Yoga and Have Happiness, Balance and Strength Back to Your Life by Melanie Hutchinson

Chapter 1: Introduction This book contains proven steps and strategies on how to get started with the practice of yoga and take advantage of the numerous benefits it can offer. It features comprehensive information on yoga and its numerous benefits. Also included in this book are practical tips on how to get started with the practice of yoga, some diet tips as well as some yoga etiquette to bear in mind when practicing yoga. Yoga is defined as an organized practice of exercise, meditation, positive thinking, diet control, relaxation and breath which is aimed at producing harmony in the environment, mind and body. The practice of yoga involves low-impact physical movements, meditation, relaxation, breathing strategies (called pranayama) and poses (called asanas). A lot of people are familiar with yoga positions although most are not aware that the practice of yoga involves much more. In the field of medicine, yoga strategies are being employed for the promotion of overall health, in substance abuse treatment strategies as well as complementary treatment strategy for illnesses such as HIV/AIDS, cancers, coronary heart problems, depression and anxiety disorders. The practice of yoga is considered as a low-cost self-help strategy to overall wellness. The word yoga is derived from the Sanskrit term “Yog”, which means union. Yoga is described then as a union of the bodily systems with the mind’s consciousness. In philosophy, yoga creates a union of energy (spirit or soul), mind and body to produce a state of calmness or equanimity. Advancing more, combining philosophy and science, an individual will experience the union of internal energy, mind, body and cosmic forces leading to better physical, mental health and finally self-realization. Some history of Yoga The roots of yoga are rooted during the ancient times in India. Yoga is a traditional system of mental and physical practices that originated in South Asia during the Indus Valley civilization. The basic objective of yoga is to promote harmony in the mind, body and the environment. Yoga involves a holistic system of social, mental, spiritual and physical development. For over a thousand of years, the philosophies of yoga was passed on from the master teacher to its students, it was around 200 BC when the very first written records of the practice of yoga first appeared in Yogasutra of Patanjali. The system of yoga includes the Asthangayoga or the eightfold path. In Western countries, a number of yoga schools are popular and employs some or all the limbs of Asthangayoga as described by Patanjali. Following are the eight limbs: 1. Samadhi – ultimate superior meditation strategies and psychic methods achieved after the regular practice for general consciousness 2. Dhyana – concentration strategies for mental calmness and balance 3. Dhana – concentration strategies for mental calmness and balance 4. Pratihara – strategies for separating the mind from the other senses to achieve mental

calmness and balance 5. Pranayama – breathing strategies for mental and physical balance 6. Asaana – posture strategies for mental and physical balance this is what a lot of people perceive as yoga. 7. Niyama – strategies for purifying and managing self 8. Yama – rules for effective and successful living in community

Chapter 2: The Benefits of Yoga The numerous beneficial effects of different yoga techniques include improved body flexibility, stress reduction, boosted performance and achievement of inner peace and self-realization. The yoga techniques has been promoted as complementary treatment strategy to help in the treatment or various diseases such as asthma, anxiety disorders, depression, coronary heart problems as well as extensive rehabilitation for illnesses such as traumatic brain injury and musculoskeletal problems. The techniques of yoga have also been recommended as behavioral treatment for substance abuse (such as alcohol and drug abuse) and smoking cessation. If you attend yoga classes, you may take advantage of the following benefits: 1. Spiritual Contentment Tranquility and inner peace Life with direction, purpose and meaning 2. Mental Intellectual enhancement, which leads to and enhanced decision-making skills Relief and prevention from stress-associated disorders Relief of stress brought about by successful emotional control 3. Physical Improved immune system Increased energy levels Weight control Relaxation of muscular strength Improved abdominal strength Improved digestion Improved cardiovascular endurance Improved balance and body flexibility At this point, a word of caution with regard to the inappropriate practice of yoga is necessary. With the endless advantages may come injury for beginners or those individuals who practice it without adequate instruction. More than 18 million Americans around the world are reported to employ some form of yoga and medical experts as well as health care providers are recording injuries such as

cartilage tears; back and neck pains; and ligament and muscle sprains. Yoga societies recommend at least 100 hours of training under the supervision of a yoga experts. About 5,000 yoga instructors all over the world reportedly have satisfied that requirement. Before attending a particular yoga class, inquire about the training and credentials of the yoga instructor. Before committing yourself to a set program, you may wish to sit on a class and observe first. Yoga for Specific Health Problems Multiple sclerosis – According to experts from the Oregon Health and Science University, some type of yoga forms may help lessen fatigue in individuals suffering from multiple sclerosis (MS). These experts have employed the lyengar form of yoga for individuals suffering from MS. Rheumatoid Arthritis – 1.3 million of Americans are reported to be suffering from rheumatoid arthritis. 75 percent of this population is women. Yoga may be beneficial for people suffering from arthritis for pain and stiffness relief, improvement of the range of motion and boost strength for everyday activities. Individuals who are elderly or inactive – if you love a sedentary lifestyle, yoga may be the most suitable exercise for both the body and mind to start your active life. Yoga also helps to lessen stress in addition to improving the posture and strengthening the muscles and bones. Since you really do not have to be at the optimum physical shape in order to do yoga, it is the most ideal activity for inactive people as well as for the elderly who might not otherwise engage in exercise.

Ongoing Research on the Benefits of Yoga The National Institutes of Health is currently assessing yoga as an alternative treatment for insomnia, chronic lower back pain and other disorders.

Chapter 3: Yoga Etiquette that You Need to Know Good manners may seem really hard to come by especially in our over-worked, stressed out community. We may all use some yoga now more than ever. Along with its promise for a healthier well-being and deep inner peace, it is no surprise that the ancient practice of yoga continues to be very popular in the Western countries. A recent yoga journal reported that about 14 million individuals in the United States alone have practiced some form of yoga in 2010. With the ever growing of yogis, occasional ruffled feathers may tend to be unavoidable. Below are some yoga etiquettes to observe when attending yoga classes: 1. Be quiet please. This may seem like a no-brainer. Before attending a yoga class, make sure to turn off your cell phone. It will also be a very bad idea to make a loud entrance or exit in yoga class. Just a little reminder just like in the movie theater before the show starts, please be quiet or make as little noise as possible while you get settled for your yoga class. 2. If you show up late, tiptoe in class Showing up late in yoga class in very inevitable, but it would be very polite to wait until everybody is finished with their starting meditation and be as quiet as a mice as not to interrupt with the peace. 3. During the Dharma talk, be respectful by making eye contact with your yoga instructor Eye contact is very much a strong manifestation of respect. When your instructor is talking about how the practice of yoga have modified their life or sharing certain traditional philosophy teachings; give your undivided, full attention. Even if you do not like the manner your instructor is providing the material, try your very best to keep concentrated. So instead of closing your eyes or lying down, be attentive. You may just discover something new from your yoga instructor. 4. Follow what your instructor is teaching and don’t try adding your own “flair” It is very disrespectful when you try to do your own thing. Your yoga instructor places a great deal of effort and time to prepare for the class and do it with great purpose. Your yoga instructor may most likely attended several workshops, read books on yoga and practice regularly to perfect their craft. There is something great about letting yourself to be led and just experience what your instructor has to offer. If there is certain yoga pose that you feel you can’t live without, you are always free to do it when your yoga class is over. 5. Attending a yoga class is a “work in””and not a “work out Whenever you take a group exercise session, bike, run or lift weights, you work up a sweat and experience a good workout. Yoga on the other hand, is a traditional system for overall well-being where participants learn to widen the conscious mind deeper into the subconscious mind. The ultimate goal is to learn to live in union with other people and with

nature. The principle of yoga is a shift to the inner-most self and a technique to see the divine and true nature. Therefore, it is best to regard yoga as a “work in”. 6. Don’t take over the skylight Perhaps you have your favorite spot in the yoga studio – by the windy window, beneath the skylight and right in front of the yoga instructor, however be adaptable. A morning yoga class on a Saturday may get quite jam packed, and you do not wish to be that person who refuses to move his/her mat a few inches to the right since it will ruin the view. 7. Do not walk across other yogis’ mats To look for a spot to roll you matt out, keep from touching other’s mat. No one likes another person’s sweaty feet to be touching their stuff. 8. Do not laugh Don’t laugh at the old man wearing an American flag in the front row, your friend or even at yourself. However, you should feel free to smile every now and then. Yogis should also know how to have fun. 9. Do not be a human sprinkler Yoga practice can really get you sweaty, so take a towel with you during every class. Dripping sweat all over the other person’s mat next to you is sort of like peeing on another person’s carpet. Angry glares are absolutely to take place. 10.

Do not rush out of class

If you rush out of class, you may step on innocent hands or knock over water bottles during savasana. Relax, you just spent all that time doing all that yoga poses.

Chapter 4: Food and Yoga Diet and food play a crucial role in yoga. The impacts of poor nutrition and inappropriate nutrition uncover themselves in unpleasant appearance and in flawed behavior and thinking. According to the principles of yoga, food is categorized as Rajasic, Tamasic and Sattvic, which is the ancient adaptation of the Good, the Bad and the Ugly. Sattvic Yoga Foods These are food items which are prepared fresh with limited seasonings or spices. These foods maintain their nutritional value since they are cooked very simply. One of the most delicious and nutritious foods with great benefit on the overall body health is Sprout. The principles of yoga highly recommend Sattvic foods. Rajasic Yoga Foods These food items are also commonly referred to as foods for kings or of individuals who have energetic or restless dispositions. A huge selection of foods cooked through various methods – fried, baked or highly seasoned, form this yoga food category. Also under this category are processed beverages, alcohol and sweets. By and large, these food items causes additional weight and fats to the body. These foods lead to a feeling of uneasiness after eating and thus produce a lethargic disposition. Tamasic Yoga Foods This category includes non-vegetarian and vegetarian foods which are cooked with hot seasonings, salts and excess spices. As a general perception, these types of foods cause a feeling of laziness to those who eat them. Foods under this category lead to intolerant and rough temperament. Yoga Diet – Foods to Stay Away From 1. Poor quality oils, margarine and animal fats 2. White flour and white sugar 3. Over-spiced foods 4. Old, stale and over-reheated foods 5. Genetically engineered foods 6. Irradiated and microwaved foods 7. Eggs, fish and meat 8. Fried foods

9. Factory farm dairy products 10.

Canned foods (excepts naturally canned tomatoes, vegetables and fruits)

11.

Processed, artificial foods

12.

Artificial sweeteners

13.

Coffee, tea, tobacco, alcohol and all stimulants

Yoga Diet – Foods to Eat 1. Natural sugars such as molasses, maple syrup, honey and jiggery 2. Whole grains such as oats, wheat and rice 3. Lentils and pulses 4. Fresh juices, most especially the lemony kind, natural water and herbal teas 5. Fenugreek, basil, mint, turmeric, coriander, cumin, fennel, cardamom, cinnamon, ginger and other types of sweet spices 6. Slightly salted or roasted nuts such as sesame, pecans, walnuts, coconuts and almonds 7. Dairy products such as cottage cheese, yogurt, ghee and milk from dairy animals which have been well treated 8. Clarified butter (ghee), butter and any other type of natural plant-based oils such as sunflower, olive and sesame 9. Fresh sweet fruits of all sorts, ideally taken whole 10.

All types of vegetables, specially green leafy variants

Points to Consider: How you cook and eat your meals is just as important as what you consume. Cook and consume your food with awareness and love, the same manner that you execute yoga on the mat. Individuals who execute yoga with yoga principles in mind are conscious of this manner of thinking. Cooing or eating your meals while you are distracted, irate or upset can bring about negative impacts such as an upset stomach. Even if you are dining out and the food served to you is not your usual yoga diet standards, blessing the foods and knowingly wanting to take the nourishment and drive out the rest can transform it from a negative to a positive dining experience. The Key is Moderation Just as like with any healthy diet, a yoga diet which put emphasis on moderation and balance is the key. This should not only apply to the amount of food but also on the seasonings and other flavorings that are found in it. Excess grease, heavy spices or an overload of spices are not part of a yoga diet,

but only fresh pure food items for their nourishment. Overloading your taste buds or your plate places a danger on your mind and disposition. When Should You Eat Yoga experts strongly suggest that you must not eat foods 2 to 3 hours prior to a yoga class. Some yogis further recommend that you eat food items that are easy on the digestive system and your stomach. Suggestions include foods like toasted whole-wheat bread, hummus, veggies, rice, low-fat yogurt, apples, pears, oatmeal and bananas. Pre-workout snacks must include foods with low glycemic index and you must avoid simple carbs and sugars such as white bread, sweets and donuts. Rule Exceptions Because of health issues, food allergies as well as other factors, a strict yoga diet will not be beneficial for everybody. This is but alright as there are yoga diet variations where yogis can consume meat or fish in order to stay focused and healthy. What’s important is that you listen to your body and customize the diet according to your body’s needs, rather than sticking to a diet regimen which will only make you feel sick, weary or weak.

Chapter 5: Yoga Poses for Beginners So you’re about to go to your first yoga class? Then studying these foundation postures should help get you started. These are the very first poses that you will learn as a yoga beginner. 1. Tadasana (Mountain Pose) Just because these yoga poses are very simple, doesn’t imply that they will be very easy. Placing new awareness to a particular pose you think that you know can actually be very difficult. Mountain pose for example, appears like just plainly standing. However, in the context of yoga, there are really a lot of things going on with this pose: crown of the head rises shoulder blades slide down the back bones are loaded up with the shoulders directly over the hips muscles of the legs are engaged heels root down While doing the mountain pose, do not forget to breathe. 2. Urdhva Hastansana (Raised Arms Pose) Inhale, then place your arms up over your head. The raised arms pose should be your basic stretch in the morning. Just remember to focus yourself on keeping the proper alignment of the body that you have attained in the mountain pose, specifically keeping it grounded in the heels and maintain your shoulder blades moving away from your ears. You can fix your eyes on your hands as they come up. 3. Uttanasana (Standing Forward Bend) Exhale then fold your legs over into a forward bend. At first, if the hamstrings feel slightly tight, bend your knees. This will release your spine. Allow your head to hang heavy and slightly straighten your legs if you would like to although keep your head hanging. You may allow your hips to be distance apart or your feet touching, whichever feels better. 4. Malasana (Garland Pose) Shift your feet out to the mat’s edges and bend your knees, going for a squatting pose. If necessary, the toes may turn out. Take a rolled up blanket under them if your heels cannot reach the floor. This is a pose that is very natural for kids however adults lose the knack for it due to age. This pose is good for the hips and to neutralize the adverse impacts of prolonged riding in cars or sitting in chairs. The Garland pose is also a very beneficial yoga pose. 5. The Lunge Position

Straighten up your legs then place your feet back under the hips. Then step your right leg to the back of your yoga mat. For a deeper lunge, bend your left knee. Try placing your bent knee over the ankle to put your left thigh directly parallel to the floor. Keep your right leg strong and straight with your heel reaching back. If this pose is too intense for you, you can alternately drop your right knee to the mat. Before returning the right foot in front of the mat next to the left foot, take five breaths. Do this all over again with the right foot forward and then the left leg back. 6. Plank Position Following your second lunge pose, place the right foot back so that it will be situated right next to the left foot at the back of your yoga mat. This is the basic groundwork for a push-up. Here, take five breaths while making it sure that your hips do not rise too high or drop too low. If your elbows have a tendency to hyperextend, bend them. Place your knees down if needed. Following the five breaths, place your knees to the mat and return back to sit with your heels. Take a moment to rest. 7. The Staff Position Allow yourself to catch your breath. Then swing your legs around to allow them to be outstretched in your front. The staff position is actually seated equivalent of the mountain pose. While this also seems like a very simple pose, there are a lot of things going on with this position: Arms may be slightly bent or straight Shoulders stack over the hips Spine straight and long Legs stay strong with the feet flexed 8. Paschimottanasa (Seated Forward Bend) When exhaling, place your torso over your legs in a straight bend. By now, the hamstrings should be warmer than earlier when you were doing the standing forward bend. Keep on breathing, prolonging the spine with every inhale and making your forward fold deeper with every exhale. Keep breathing with the feet flexed. 9. Janu Sirsana (Head to Knee Pose) Return back up to a sit. Bend your left leg then place the sole of the left sole inside the right thigh. To deepen the position using your breathe; employ the same methods as described above. Following five breaths sit back up and switch legs. 10.

Ananda Balasana (Happy Baby Pose)

Lie flat on your back and hug your knees in front of your chest. Then take apart your knees and place every ankle directly over the knee so that the shins are placed perpendicular towards the floor. Then contract your feet and hold on to them from the outer surface as you place your

knees downward. If it feels good, roll side to side a little on your sacrum. This is a pose that is well-known to everyone with children. Following five breaths stretch out your legs on the floor. Take a few moments to rest. 11.

Balasana (Child’s Pose)

The Child’s pose is the position that you may assume at any time you feel like taking a break during the yoga session. If you feel overly fatigued or feel light-headed, you do not have to wait for your instructor to call for a break. Feel free to assume the child’s pose on your own and return back to class whenever you are ready. It is really up to you, which actually is one the yoga’s best learning: stay attuned to the signs that your body is giving you. 12.

Chakravakasana (Cat-cow Stretch)

The cat-cow stretch could be the best position that you could learn when beginning to practice yoga, particularly if you are suffering from back pains. Even if you cannot make it to the next yoga session, you may continue doing this pose on your own to promote your spinal health. 13.

Adho Mukah Svanasana (Downward Facing Dog)

This pose is almost entirely synonymous with yoga. Starters to yoga usually place themselves too far forward in this pose, making it more like a planking pose, so keep in mind to maintain your weight entirely in your legs, your heels reaching the floor and your butt high. For people with tight hamstrings, this pose may be modified by bending the knees a lot or a little. Eventually the downward facing dog pose becomes a resting position.

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