Roger Joshua Clifford - Meditation Mindfulness for Beginners How to Live in the Moment, Stress and Worry Free in a Constant State of Peace and Happiness

MEDITATION

TABLE OF CONTENTS

INTRODUCTION: What is Meditation? ................................................ 1

PART 1: Meditation .................................................................................... 7

Why Meditate? ......................................................................................... 8

Getting Started: Meditation basics ......................................................... 9

How to Get Started With Seated Meditation in 5 Easy Steps ............. 10

Step 1: Prepare Your Space................................................................... 11

Step 2. Set a Goal................................................................................ 11

Step 3. Get Comfortable...................................................................... 12

Step 4. Follow the Breath..................................................................... 13

Stage 5. Simply Relax.......................................................................... 14

Refining Your Practice ............................................................................ 15

1. Concentrate...................................................................................... 16

2. Extend Your Awareness.................................................................. 16

3. Practice Non-judgment.................................................................... 17

4. Make Friends With the Mind........................................................... 18

5. Relinquish Your "Accounts"............................................................ 19

7. Surrender.......................................................................................... 21

PART 2: Exploring Different Methods of Meditation ............................ 23

Cultivating Compassion: a Primer on Metta Meditation ................... 24

Empathy versus Compassion ............................................................... 25

The Science of Compassion ................................................................... 27

How to Practice Metta (Loving- Kindness) Meditation in 7 Steps .... 29

1. Accept Your Meditation Position.................................................... 30

2. Inhale and Relax.............................................................................. 30

3. The Metta Chant: Start with Yourself.............................................. 30

4. Send love To Your Loved Ones....................................................... 31

5. Broaden The Circle.......................................................................... 32

6. Incorporate Those Who Have Hurt or Offended You...................... 33

7. Incorporate All Beings..................................................................... 34

Can't Sit Still? 8 Types of Moving Meditation .................................... 38

1. Yoga ................................................................................................. 38

2. Yoga (Asanas).................................................................................. 40

3. Hand to hand fighting ...................................................................... 41

4. Running ............................................................................................ 42

5. Mindful Walking.............................................................................. 44

6. Drawing/Painting ............................................................................. 45

7. Playing an Instrument ...................................................................... 46

8. Singing, Chanting or Dancing ......................................................... 47

PART 3: Advancing Your Practice ....................................................... 49

Cultivating Mindfulness ........................................................................ 50

Mindfulness From Morning till Night .................................................. 52

1. Wake Up Mindfully......................................................................... 52

2. Practice in the Shower..................................................................... 53

3. Be Mindful Of Your Habits............................................................. 54

4. Mindful Eating................................................................................. 54

5. Mindful Driving............................................................................... 55

6. Mindfulness While Waiting............................................................. 56

7. Mindfulness at Work....................................................................... 57

8. Irregular Mindfulness Moments...................................................... 57

9. Set aside Some effort to Unwind..................................................... 58

10. Practice Active Listening............................................................... 58

11. Transform Household Chores Into Mindfulness Practice.............. 59

12. Go Unplugged................................................................................ 59

The Importance of Breath ..................................................................... 61

Meditation & Breathing ........................................................................ 63

Breath & Consciousness ...................................................................... 64

Breathing Exercises to Enhance and Advance Your MeditationPractice .................................................................................................... 66

1. Alternate Nostril Breathing .............................................................. 67

2. Breath Observation .......................................................................... 67

3. Sea Breath ........................................................................................ 68

4. Loosening up Breath ........................................................................ 69

5. Purging Breath ................................................................................. 70

6. Flame Breath .................................................................................... 71

7. Shamanic Breathing ......................................................................... 72

These are diverse types of obstruction................................................. 73

PART 4: The Meditative Life ................................................................... 74

Contemplating Impermanence and Practicing Non-Attachment ...... 75

What Is Impermanence? ....................................................................... 76

Why Contemplate Impermanence? ...................................................... 77

Levels of Impermanence ........................................................................ 79

1. Demise ............................................................................................. 79

2. Time ................................................................................................. 80

3. Change ............................................................................................. 80

4. Motion .............................................................................................. 81

8 Steps to Contemplating Impermanence ............................................ 83