----------------------------------------------------------

WHAT IF today was not a day like every other day?

WHAT IF today no old story held any sway over you?

WHAT IF possibility unfurled before you like a red carpet?

WHAT IF nothing seemed impossible any longer?

WHAT IF the beating of your heart was recognized as your true metronome?

WHAT IF you were to honor the deepest desires of your soul?

WHAT IF you were afraid of nothing at all?

WHAT IF you knew beyond a doubt that this moment and all in it is perfection?

WHAT IF everyone around you was healed by your JOY?

WHAT IF you decided to overlook?

WHAT IF your inner guidance was your truest source of wisdom?

WHAT IF everything was imbued with ease?

WHAT IF all energies flowed naturally toward what you desire?

WHAT IF sorrow and joy were sweet companions to one another?

WHAT IF fear and anger were just a swing of the pendulum?

WHAT IF there was never a need to control anyone or anything?

WHAT IF your path is so clear you could walk it in the darkest night?

WHAT IF appreciating beyond all reason is the most influential thing you can do?

WHAT IF everyone you encounter loves you, even if they don't know it?

WHAT IF the Light has already begun to illuminate more brightly, inside and outside of you?

WHAT IF you are absolutely magnificent?

WHAT IF you are always spinning straw into gold even if you don't know it?

WHAT IF Love, Abundance, Peace and Joy are flowing in your front door right now?

These quantum thoughts are my knowings and my wishes for you now and in the New Year.

I love and appreciate you,

Thank you for being in my life.

Happy Holidays!

Dear Lola,

This gift is a reprise of a popular email sent out at this time last year. I thought it hard to improve upon, since it was so inspired.

You will be receiving a second email tomorrow with an audio guiding you to do some Energy/EFT tapping on these WHAT IF...? Quantum Questions for an even more powerful energy shifting process.

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WHAT IF today was not a day like every other day?

WHAT IF today no old story held any sway over you?

WHAT IF possibility unfurled before you like a red carpet?

WHAT IF nothing seemed impossible any longer?

WHAT IF the beating of your heart was recognized as your true metronome?

WHAT IF you were to honor the deepest desires of your soul?

WHAT IF you were afraid of nothing at all?

WHAT IF you knew beyond a doubt that this moment and all in it is perfection?

WHAT IF everyone around you was healed by your JOY?

WHAT IF you decided to overlook?

WHAT IF your inner guidance was your truest source of wisdom?

WHAT IF everything was imbued with ease?

WHAT IF all energies flowed naturally toward what you desire?

WHAT IF sorrow and joy were sweet companions to one another?

WHAT IF fear and anger were just a swing of the pendulum?

WHAT IF there was never a need to control anyone or anything?

WHAT IF your path is so clear you could walk it in the darkest night?

WHAT IF appreciating beyond all reason is the most influential thing you can do?

WHAT IF everyone you encounter loves you, even if they don't know it?

WHAT IF the Light has already begun to illuminate more brightly, inside and outside of you?

WHAT IF you are absolutely magnificent?

WHAT IF you are always spinning straw into gold even if you don't know it?

WHAT IF Love, Abundance, Peace and Joy are flowing in your front door right now?

These quantum thoughts are my knowings and my wishes for you now and in the New Year.

I love and appreciate you,

Thank you for being in my life.

Happy Holidays!

Janice Masters, The Everyday Joy Coach

www.EverydayJoy.com

8600 SW 147th Street, Miami, FL 33158, USA

Sue Rasmussen ~ Making Room for What Really Matters

"Goals can actually demotivate players in sports. When your focus is on hitting specific performance targets such as batting averages, you often underperform. The stress of having to perform creates a vicious cycle. The best players are less focused on numbers and are able to take one swing at a time. They are in the moment." Dr. Doug Gardner former sports psychology consultant to the Boston Red Sox _________________________________________________________________________ Consider Giving Up Goals Living without goals definitely takes courage. When I first heard the concept of living without goals over 10 years ago, I actually got upset. And to top it off, I heard it from one of my highly respected mentors, Thomas Leonard...so I was even a little bit more upset. I thought, "that's the most ridiculous thing I've ever heard - what would I ever get done if I didn't have a plan and goals?!?" and went right back to setting goals and working hard to achieve them. But the idea stuck with me, mainly because it felt so radical. And after a decade of flirting with the idea, I have spent the last couple of years deeply exploring what it's like to live without external goals and follow my inner guidance instead - and still get things done. And here's what I'm learning: I find that I often get much MORE done when I don't set goals than when I do. And I'm spending time doing what I love, which is a huge reward in itself. According to Stephen Shapiro, author of Goal-Free Living, there are 8 secrets to living life free from the constant pressure of goals: Use a compass, not a map - have a sense of direction, and then let yourself wander and try new things on the way to fulfilling your aspirations Trust that you are never lost - every seemingly wrong turn is an opportunity to learn and experience new things Remember that opportunity knocks often, but sometimes softly - while blindly pursuing our goals, we often miss unexpected and wonderful possibilities Want what you have - measure your life by your own yardstick and appreciate who you are, what you do, and what you have . . . now Seek out adventure - treat your life like the one-time-only journey it is and revel in new and different experiences Become a people magnet - constantly seek, build, and nurture relationships with new people so that you always have the support and camaraderie of others Embrace your limits - transform your inadequacies and boundaries into unique qualities you can use to your advantage Remain detached - focus on the present, act with a commitment to the future, and avoid worrying about how things will turn out So if the idea of putting together another one-year, five-year, or ten-year plan fills you with frustration, consider the idea of letting go of goals as a way of life. And play with the idea of following your guidance all day long, each and every day. You may be surprised at the wonderful opportunities that unfold. (Article Archives) _________________________________________________________________________

Sue Rasmussen Making Room for What Really Matters www.unclutter-organize-transform.com

Affirmations for Addiction

Affirmations for Addiction

Affirmations

I lovingly take back my power. I release this old idea and let it go.

I give myself permission to change.

No person, place, or thing has any power over me. I am free.

I create a new life with new rules that totally support me.

The past is over. I choose to love and approve of myself in the now.

I easily and comfortably release that which I no longer need in life.

I am doing the best I can. I am wonderful. I am at peace.

I am willing to change and grow. I now create a safe, new future.

I refuse to limit myself. I am always willing to take the next step.

I choose to handle all my experiences with love, joy, and ease.

I move beyond past limitations into the freedom of the now.

I love and cherish myself. It is safe for me to care for myself.

I now choose to support myself in loving, joyous ways.

All desire for cigarettes [or alcohol or whatever it is you’re addicted to] has left me and I am free.

How to Make Antifungal Herb Pillows

By Megan Shoop, eHow Contributor

updated: May 7, 2010

I want to do this! What's This?

Put herbs in an antifungal pillow.

herbs and spice image by Bartlomiej Nowak from Fotolia.com

Many people use herbal pillows for different things. Some fill them with rice and healing herbs and heat them or toss them in the freezer for later use on aching limbs or swollen wounds. Others fill them with soothing herbs like peppermint and use them as soothing eye masks or place them inside pillowcases to ensure a good night's sleep.
Some herbal pillows also help prevent fungus and mildew growth when placed strategically in storage bins and inside garment bags. With the right herbs, you can keep your stored items smelling and looking fresh.

Difficulty: Moderate

Instructions

Things You'll Need:

• Muslin or cotton fabric
• Scissors
• Needle and thread
• Antifungal herbs
• Sandalwood powder
• Lentils
• Large bowl

1. 1

   Cut a rectangle of muslin or cotton fabric about 6 inches wide and 12 inches long. Fold it in half with the wrong side facing out and stitch up the sides perpendicular to the fold. Turn the fabric inside-out; you should have a small bag with an opening at the top.

2. 2

   Add about ½ a cup of lentils and ¼ of a cup of sandalwood powder to a large bowl. The lentils will massage the herbs and help release their scent while the sandalwood will help preserve the scents longer. Mix well with your hands.

3. 3

   Choose antifungal herbs for your pillow. A few herbs include cloves, peppermint, lemongrass, licorice root, lavender, cinnamon bark and chamomile. Pick two or three herbs with scents that mingle nicely. For instance, lavender, cinnamon and chamomile would smell nice together, as would licorice root and peppermint.

4. 4

   Add about a tablespoon of each chosen herb to the lentils and sandalwood. Mix thoroughly with your hands and take a deep breath. You should be able to smell the mixture easily. If not, add about another teaspoon of each herb.

5. 5

   Pour the mixture into the bag made in step 1. Stitch up the opening of the bag by folding the edges of the opening down and in for a smooth edge.

Gainesville Couponswww.Groupon.com/Gainesville

1 ridiculously huge coupon a day. Like doing Gainesville at 90% off!

References

• Herbal Musings: Herbal Dream Pillows
• Old Fashioned Living: Herbal Pillows
• Candida: Antifungal Herbs

How to Make Herbal Eye Pillows

By an eHow Contributor

I want to do this! What's This?

Close your eyes, relax with a herbal eye pillow and let the rest of the world go by. Herbal pillows are not only soothing stress relievers, but they ease tired eyes and relieve headaches. Made out of your choice of fabric and your favorite herbal blend, herbal eye pillows make lovely, inexpensive gifts.

Difficulty: Moderate

Instructions

Things You'll Need:

• 1 8-by-8-inch piece of fabric
• Approximately ¾ cup of rice or flaxseed
• 6 to 10 drops of essential oil
• Sewing machine
• Needle and thread

1. 1

   Put the rice or flax seed in a small bowl and drop in 6 to 10 drops of essential oil. Let it sit as is for about ten minutes and then stir and let it sit for about an hour.

2. 2

   Fold the fabric in half with the right sides together and stitch along two long sides and one short side. Turn the pouch right sides out and sharpen up the corners with the eraser end of a pencil or with the cap end of a pen. Iron the pouch if you want the seams well-defined.

3. 3

   Fill the pouch with scented rice or flaxseed but don't overfill it. Sew the opened side closed with a needle and thread using very small stitches.

Tips & Warnings

• Rose, chamomile and rosemary are great stress relievers and can also ease headaches and insomnia. Peppermint can relieve a hangover and lavender will help you sleep and give you sweet dreams.
• The herbal eye pillow can be stored in the freezer or refrigerator and used chilled to ease headaches or warmed in the microwave to relax tired eyes and release the scent.

Read more: How to Make Herbal Eye Pillows | eHow.com http://www.ehow.com/how_2241565_make-herbal-eye-pillows.html#ixzz144LYgt5H

How to Make a Herbal Headache Pillow | eHow.com

How to Make a Herbal Headache Pillow

By JoyNmyHeart, eHow Member

I want to do this! What's This?

Make a Herbal Headache Pillow

http://www.everystockphoto.com/

User-Submitted Article

If you are like many, and suffer from occasional headaches, you know that one of the best things you can do is to close your eyes and rest in a dark, quiet room. Place your head on an Herbal Headache Pillow and that headache will be gone in no time. Here is how you can make your own Herbal Headache Pillow and save some money while helping your head.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Two handkerchiefs or bandanas, or a small pillow case.
• 2 oz dried rose petals
• 2 oz dried lavender
• 2 oz dried wood betony
• 2 oz dried, crushed cloves
• 2 oz dried marjoram
• 2 oz dried mint (any kind will do)

1. 1
   

   Take two men's handkerchiefs, bandannas or a pillow case and sew the edges tight to make sure the ingredients don't leak out. Make sure to leave a small opening so you can fill your pillow with the herbs.

2. 2
   

   Take all of the ingredients and mix them together. I use a ziploc bag to mix it up well. Squeezing the ingredients will help release the aroma .

3. 3
   

   Fill the pillow or pillow case with the herb mixture and then sew the pillow up tight.

4. 4
   

   Lay your head on the pillow and breathe slowly and deeply.

Read more: How to Make a Herbal Headache Pillow | eHow.com http://www.ehow.com/how_4582269_herbal-headache-pillow.html#ixzz144KdUEen

How to Make an Herbal Pillow
By DiDill, eHow Member
I want to do this! What's This?
User-Submitted Article

The herbal pillow boasts a history that reaches as far back as the ancient Egyptians. Scented linen herbal pillows helped many a Pharaoh get some beauty sleep. Herbal pillows have since been used to lull little ones to sleep, relieve stress, induce dreams, relieve headaches and alleviate depression. They also serve as fragrant air fresheners, particularly in environments with poor sanitary conditions

Here's how to make an herbal pillow for yourself or a loved one:
Difficulty: Moderately Easy
Instructions
Things You'll Need:

* Linen or muslin fabric
* Sewing machine or needle and thread
* Iron
* Herbs of your choice
* Fixative
* Cotton balls
* Decorative fabric trim

1.
1

Cut your fabric into two square pieces. Each piece should be the same size as your finished pillow plus half an inch seam allowance. A six-inch square is good, but you can make it any size you choose.
2.
2

Place the right sides of the fabric pillow facing each other. Sew them together along three sides, leaving the fourth open for stuffing. Turn the sewn fabric the right side out and press with an iron.
3.
3

Place your choice of herbs in a bowl and add your fixative. Place the herbs in the pillow along with the cotton balls. Here are a few herbs you can use:
*Restful herbs
Chamomile, hops, lavender, rose petals, lemon verbena and mint
*Herbs for a crying baby
Lavender, catnip and mugwort
*Herbs to induce dreams
Balsam needles, lavender, rosemary, sweet marjoram
*Herbs to relieve headaches
Chamomile, lavender, rosemary
*Herbs for romantic slumber
Sweet marjoram, lavender, rose petals, lemon grass
4.
4

Leave your pillow in an air-proof bag for at least a day before you use it. This allows the scent to strengthen and enhances its therapeutic effects.
5.
5

At bedtime or naptime, tuck your herbal pillow inside your regular pillowcase, or just lay it beside you.



Read more: How to Make an Herbal Pillow | eHow.com http://www.ehow.com/how_2169370_herbal-pillow.html#ixzz144JJ6obA

How to Make a Herbal Dream Pillow

By J.M. Willhite, eHow Contributor

I want to do this! What's This?

The use of herbs to remedy sleeplessness and aid with pleasant dreams is centuries old. One of the simplest ways to use herbs in this fashion is to make a herbal dream pillow. The scent of the herb(s) helps to ease restlessness and promote pleasant dreams. For the purpose of this How To, we will use lavender and rosemary.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Piece of cloth 16 by 16 inches
• 1/8 lb. of lavender
• 1/8 lb. of rosemary
• needle
• thread
• straight pins
• natural filler (ie: cotton)

1. 1

   Fold the cloth in half lengthwise with the backside of cloth facing out. Cut along the bottom half so that you have two 8 by 8 inch pieces of cloth. Hold the two pieces of cloth together so that all four sides match up and are even. Use the straight pins to hold the outer edges together.

2. 2

   With the needle and thread stitch along the outer edges of three of the sides about an 1/8 inch inward.

3. 3

   Once you have stitched along three of the sides, turn the pillow case back right side out.

4. 4

   Fill the pillow case with the filler, lavender, and rosemary alternating one then the other til the case is 3/4 filled.

5. 5

   Stitch the fourth side closed.

Read more: How to Make a Herbal Dream Pillow | eHow.com http://www.ehow.com/how_2311499_make-herbal-dream-pillow.html#ixzz144ITykH3

How to Make a Dream Pillow With Dried Herbs

By Linda St.Cyr, eHow Contributor

I want to do this! What's This?

Dream pillows are used for inducing sleep and vivid dreams. They are easy to make with little effort since herbal shops and also regular stores sell dried herb with fixatives already mixed as a potpourri. Once you make your dream pillow slip it into your pillow case or underneath your regular pillow. The subtle scents that emanate from your small dream pillow will aid in better sleep and more lucid dreams.

Difficulty: Moderate

Instructions

Things You'll Need:

• Thread
• Needle
• 2, 5-inch square pieces of fabric (any design)
• Dried herbs: Lavender, chamomile and Valerian root
• Ground cinnamon bark

1. 1

   Thread your needle and place the fabric squares together so that the fabric looks inside out. Sew three sides of the squares with simple row stitches.

2. 2

   Once the three sides of the fabric squares are sewn flip the fabric so that it is right side out. This should hide the stitches that you have made yet also leave one side open to be filled with the dried herbs.

3. 3

   Mix your dried herbs of lavender, chamomile and Valerian root together with the ground cinnamon bark fixative. The cinnamon bark fixative is used to keep the dried herb scents from diminishing. Without a fixative the herbs scents will fade away.

4. 4

   Fill up the dream pillow with the dried herb mixture. Leave a 1/2-inch open at the top so you can sew the dream pillow closed. Fold this top area over and sew together with simple row stitches again.

5. 5

   Place your dream pillow inside your normal pillow case with your pillow or place it underneath your normal pillow. When you go to sleep at night and move around the dried herbs will get crushed releasing a subtle scent into the air. This scent will help promote a deeper sleep and also add to the lucidity of your dreams.

How to Make a Dream Pillow | eHow.com

How to Make a Dream Pillow

By an eHow Contributor

I want to do this! What's This?

Dream pillows were once called comfort pillows because of their use with the sick. Relaxing herbs, like lavender and chamomile, also helped crying babies get to sleep. The shamans of old believed dream pillows carried messages from the gods. These days, you can make a dream pillow for yourself or others and help everyone sleep and dream like a baby.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Needle and thread
• Your choice of fabric
• Mesh bag to hold your herbs and a string to close the bag
• Herbs and flowers; try a mix of 1 part dried chamomile, 1 part dried lavender
• 5 to 7 drops essential oil. Some good choices include sandalwood, jasmine and geranium
• 2 tsp. orris root to retain the wonderful scent
• Pillow stuffing
• Velcro

1. 1

   Choose your fabric and cut it into two pieces about 6" by 11". One will be the top of your pillow, the other will be the bottom. Silk is a great fabric choice. Although other fabric is fine, silk is cool and soft and works nicely in case you wish to place your dream pillow on your forehead to help banish a headache.

2. 2

   Sew the two pieces together so the wrong side is on the outside. Stitch three sides of the fabric together. Turn it inside out so the right side is on the outside.

3. 3

   Fill a mesh bag with your choice of herbs and flowers. Add some fragrance oil and orris root, a member of the iris family and a perfect fixative in dream pillows. Tie the bag with some string.

4. 4

   Slide the herb-filled bag inside your pillow and pack a bit of pillow stuffing around the bag. Don't over stuff because the herbs will need room to release their magical scents.

5. 5

   Make your pillow refillable and washable by stitching some Velcro on the open end of the pillow. Insert your dream pillow inside your pillow case and let the calming scents carry you off to dreamland.

Read more: How to Make a Dream Pillow | eHow.com http://www.ehow.com/how_2068160_make-dream-pillow.html#ixzz144C3ICAt

THE HEALING POWER OF TOUCH

• Posted by Larry on August 14, 2009 at 8:24pm
• Send Message View Larry's blog

Human touch is almost as necessary to life as air, water and food. Some people might argue that it is as important. We need to be held by our parents or a caregiver when we are newborns and as children we look for hugs when we fall and scrape our knees. As adults, we still need to be touched–in appropriate and healthy ways, of course.

Perhaps that’s why many hospitals worldwide have started incorporating therapeutic touch, Reiki, and other forms of healing touch into hospice care. As an example, the The Portsmouth Regional Hospital in New Hampshire has provided well over 8,000 Reiki treatments to patients since 1995. Reiki (pronounced “ray-key”) is a Japanese healing art that involves laying-on of hands to channel universal healing energy through the practitioner to the recipient. The word “Reiki” is Japanese for “universal life energy.”

The highly successful Reiki program, started by Patricia Alandydy, BSN, RN, offers Reiki treatments in every department of the hospital. Now, patients can have Reiki alongside more conventional surgeries, radiation, and other treatments.

And research is documenting the positive healing effects of Reiki and healing touch on diseases like cancer, heart disease, endocrine disorders, immune disorders, orthopedic conditions and injuries, pain, post-operative recovery, and psychological disorders. In one study at St. Clare’s Center for Complementary Medicine, Memorial Sloan Kettering Oncology Complementary Medicine Pilot Porgram, complementary therapies of meditation, healing touch, reflexology, Reiki, massage, and acupuncture were administered to outpatients. Patients who received Reiki or healing touch showed an average reduction in pain by 48 percent.

In a study of 48 patients who had total knee replacement surgery, along with pain and mobility impairment, those who experienced healing touch showed 30.6 percent greater mobility only 2 days after the surgery than those who had only conventional therapy, and 27 percent greater mobility than those people who experienced a placebo-type version of healing touch therapy.

The power of touch to heal is immense. In a world driven primarily by work and responsibilities, touch therapy has the capacity to help us slow down, experience the compassion of another human being, and heal our bodies, minds, and spirits.

Ready to Try Healing Touch?

Here are some tips to help you get the most from your healing touch session.

1. Speak to the therapeutic touch, Reiki, or other type of healing touch practitioner before going for a session. Ask for insight into the practitioner’s background, approach, and what the session will entail. You want to be sure that you are comfortable with the person.

2. Ask what approach the practitioner takes (hands on or off the body, whether he or she incorporates music, chanting or silence) and decide whether you are comfortable with that approach.

3. Reiki treatments are carried out with the client fully clothed. You may want to ask for a blanket before starting the session, though, because it is common to feel cooler while experiencing these types of therapies.

4. For some people, healing touch evokes an emotional response. If so, do not suppress it. Most practitioners realize that a person may be moved to tears during a session.

5. Go slowly when your session is finished. Take some time to integrate the therapy.

6. Drink plenty of water afterward. Most healing touch practitioners feel that the body needs more water than usual after the session to assist with detoxification and integration.

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• Posted by Larry on August 14, 2009 at 8:24pm
• Send Message View Larry's blog

Human touch is almost as necessary to life as air, water and food. Some people might argue that it is as important. We need to be held by our parents or a caregiver when we are newborns and as children we look for hugs when we fall and scrape our knees. As adults, we still need to be touched–in appropriate and healthy ways, of course.

Perhaps that’s why many hospitals worldwide have started incorporating therapeutic touch, Reiki, and other forms of healing touch into hospice care. As an example, the The Portsmouth Regional Hospital in New Hampshire has provided well over 8,000 Reiki treatments to patients since 1995. Reiki (pronounced “ray-key”) is a Japanese healing art that involves laying-on of hands to channel universal healing energy through the practitioner to the recipient. The word “Reiki” is Japanese for “universal life energy.”

The highly successful Reiki program, started by Patricia Alandydy, BSN, RN, offers Reiki treatments in every department of the hospital. Now, patients can have Reiki alongside more conventional surgeries, radiation, and other treatments.

And research is documenting the positive healing effects of Reiki and healing touch on diseases like cancer, heart disease, endocrine disorders, immune disorders, orthopedic conditions and injuries, pain, post-operative recovery, and psychological disorders. In one study at St. Clare’s Center for Complementary Medicine, Memorial Sloan Kettering Oncology Complementary Medicine Pilot Porgram, complementary therapies of meditation, healing touch, reflexology, Reiki, massage, and acupuncture were administered to outpatients. Patients who received Reiki or healing touch showed an average reduction in pain by 48 percent.

In a study of 48 patients who had total knee replacement surgery, along with pain and mobility impairment, those who experienced healing touch showed 30.6 percent greater mobility only 2 days after the surgery than those who had only conventional therapy, and 27 percent greater mobility than those people who experienced a placebo-type version of healing touch therapy.

The power of touch to heal is immense. In a world driven primarily by work and responsibilities, touch therapy has the capacity to help us slow down, experience the compassion of another human being, and heal our bodies, minds, and spirits.

Ready to Try Healing Touch?

Here are some tips to help you get the most from your healing touch session.

1. Speak to the therapeutic touch, Reiki, or other type of healing touch practitioner before going for a session. Ask for insight into the practitioner’s background, approach, and what the session will entail. You want to be sure that you are comfortable with the person.

2. Ask what approach the practitioner takes (hands on or off the body, whether he or she incorporates music, chanting or silence) and decide whether you are comfortable with that approach.

3. Reiki treatments are carried out with the client fully clothed. You may want to ask for a blanket before starting the session, though, because it is common to feel cooler while experiencing these types of therapies.

4. For some people, healing touch evokes an emotional response. If so, do not suppress it. Most practitioners realize that a person may be moved to tears during a session.

5. Go slowly when your session is finished. Take some time to integrate the therapy.

6. Drink plenty of water afterward. Most healing touch practitioners feel that the body needs more water than usual after the session to assist with detoxification and integration.

Tags:

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THE METTA PRAYER

• Posted by Larry on August 16, 2009 at 3:07pm
• Send Message View Larry's blog

The Metta Prayer
The Buddha gave a beautiful teaching on the development of lovingkindness called the Metta Sutta (also known as the Karaniya Metta Sutta). I’ve adapted the words of the sutta to formulate them as an aspiration that can be repeated in a prayer-like way.

In order that I may be skilled in discerning what is good, in order that I may understand the path to peace,

Let me be able, upright, and straightforward, of good speech, gentle, and free from pride;

Let me be contented, easily satisfied, having few duties, living simply, of controlled senses, prudent, without pride and without attachment to nation, race, or other groups.

Let me not do the slightest thing for which the wise might rebuke me. Instead let me think:

May all beings be well and safe, may they be at ease.

Whatever living beings there may be, whether moving or standing still, without exception, whether large, great, middling, or small, whether tiny or substantial,

Whether seen or unseen, whether living near or far,

Born or unborn; may all beings be happy.

Let none deceive or despise another anywhere. Let none wish harm to another, in anger or in hate.”

Just as a mother would guard her child, her only child, with her own life, even so let me cultivate a boundless mind for all beings in the world.

Let me cultivate a boundless love for all beings in the world, above, below, and across, unhindered, without ill will or enmity.

Standing, walking, seated, or lying down, free from torpor, let me as far as possible fix my attention on this recollection. This, they say, is the divine life right here.

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a stress-reduction break

• Posted by Larry on August 16, 2009 at 9:21pm
• Send Message View Larry's blog

Meditation: Take a stress-reduction break wherever you are
Meditation — Learn quick and easy ways to meditate, no matter where you are.
From MayoClinic.com
If stress has you anxious, tense and worried, consider trying meditation. Spending even just a few minutes in meditation can restore calm and inner peace.

Meditation has been practiced for thousands of years. Meditation originally was meant to help deepen understanding of the sacred and mystical forces of life. These days, meditation is commonly used for relaxation and stress reduction. Anyone can practice meditation. It's simple and inexpensive, and it doesn't require any special equipment. And you can practice meditation wherever you are — whether you're out for a walk, riding the bus, waiting at the doctor's office or even in the middle of a difficult business meeting.

Understanding meditation

Meditation, considered a type of mind-body complementary medicine, produces a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process results in enhanced physical and emotional well-being.

Benefits of meditation

Meditation can give you a sense of calm, peace and balance that benefits both your emotional well-being and your overall health. And these benefits don't end when your meditation session ends. Meditation can help carry you more calmly through your day and improve certain medical conditions.

Meditation and emotional well-being
When you meditate, you clear away the information overload that builds up every day and contributes to your stress.

The emotional benefits of meditation include:


Gaining a new perspective on stressful situations
Building skills to manage your stress
Increased self-awareness
Focusing on the present
Reducing negative emotions

Meditation and illness
Many healthy people use meditation as a way to relax the body and reduce stress. But meditation also might be useful if you have a medical condition, especially one that may be worsened by stress.

A growing body of scientific research is supporting the health benefits of meditation. But many of the studies aren't of high quality, and some researchers believe it's not yet possible to draw conclusions about the possible benefits of meditation.

With that in mind, some research suggests that meditation may help such conditions as:


Allergies
Anxiety disorders
Asthma
Binge eating
Cancer
Depression
Fatigue
Heart disease
High blood pressure
Pain
Sleep problems
Substance abuse

Be sure to talk to your health care provider about the pros and cons of using meditation if you have any of these or other medical conditions. Meditation isn't a replacement for traditional medical treatment. But it can be useful in addition to your other treatment.

Types of meditation

There are many types of meditation and relaxation techniques with meditation components. But all share the same goal of inner peace.

Ways to meditate can include:


Guided meditation. Sometimes called guided imagery or visualization, with this method of meditation you form mental images of places or situations you find relaxing. You try to use as many senses as possible, such as smells, sights, sounds and textures. You may be led through this process by a guide or teacher.
Mantra meditation. In this type of meditation, you silently repeat a calming word, thought or phrase to prevent distracting thoughts. Transcendental meditation is a type of mantra meditation in which you achieve a deep state of relaxation to achieve pure awareness.
Mindfulness meditation. This type of meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment. You focus on what you experience during meditation, such as the flow of your breath. You can observe your thoughts and emotions but let them pass without judgment.
Qi gong. This practice generally combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance. Qi gong (chee-kung) is part of traditional Chinese medicine.
Tai chi. This is a form of gentle Chinese martial arts. In tai chi (TIE-chee), you perform a self-paced series of postures or movements in a slow, graceful manner while practicing deep breathing.
Yoga. You perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind. As you move through poses that require balance and concentration, you're encouraged to focus less on your busy day and more on the moment.

Elements of meditation

Different types of meditation may include different features to help you meditate. These may vary depending on whose guidance you follow or who's teaching a class. Some of the most common features in meditation include:


Focusing your attention. Focusing your attention is generally one of the most important elements of meditation. Focusing your attention is what helps free your mind from the many distractions that cause stress and worry. You can focus your attention on such things as a specific object, an image, a mantra, or even your breathing. Don't fret when your mind wanders. Just return to your focus of attention.
Relaxed breathing. This technique involves deep, even-paced breathing using the diaphragm muscle to expand your lungs. The purpose is to slow your breathing, take in more oxygen, and reduce the use of shoulder, neck and upper chest muscles while breathing so that you breathe more efficiently.
A quiet location. If you're a beginner, practicing meditation may be easier if you're in a quiet spot with few distractions — no television, radios or cell phones. As you get more skilled at meditation, you may be able to do it anywhere, especially in high-stress situations where you benefit the most from meditation, such as a traffic jam, a stressful work meeting or a long line at the grocery store.
A comfortable position. You can practice meditation whether you're sitting, lying down, walking or in other positions or activities. Just try to be comfortable so that you can get the most out of your meditation.

Everyday ways to practice meditation

Don't let the thought of meditating the "right" way add to your stress. Sure, you can attend special meditation centers or group classes led by trained instructors. But you also can practice meditation easily on your own.

And you can make meditation as formal or informal as you like — whatever suits your lifestyle and situation. Some people build meditation into their daily routine. For example, they may start and end each day with an hour of meditation. But all you really need is a few minutes of quality time for meditation.

Tips to practice meditation on your own
Here are some ways you can practice meditation on your own, whenever you choose. Take a few minutes or as much time as you like to practice one or more of these meditation methods:


Breathe deeply. This technique is good for beginners because breathing is a natural function. Focus all attention on your breathing. Concentrate on feeling and listening as you inhale and exhale through your nostrils. Breathe deeply and slowly. When your attention wanders, gently return your focus to your breathing.
Scan your body. When using this technique, focus attention on different parts of your body. Become aware of your body's various sensations, whether that's pain, tension, warmth or relaxation. Combine body scanning with breathing exercises and imagine breathing heat or relaxation into and out of different parts of your body.
Repeat a mantra. You can create your own mantra, whether it's religious or secular. Examples of religious mantras include the Jesus Prayer in the Christian tradition, the holy name of God in Judaism, or the om mantra of Hinduism, Buddhism and other Eastern religions.
Walking meditation. Combining a walk with meditation is an efficient and healthy way to relax. You can use this technique anywhere you're walking — in a tranquil forest, on a city sidewalk or at the mall. When you use this method, slow down the pace of walking so that you can focus on each movement of your legs or feet. Don't focus on a particular destination. Concentrate on your legs and feet, repeating action words in your mind such as lifting, moving and placing as you lift each foot, move your leg forward and place your foot on the ground.
Engage in prayer. Prayer is the best known and most widely practiced example of meditation. Spoken and written prayers are found in most faith traditions. You can pray using your own words or read prayers written by others. Check the self-help or 12-step-recovery section of your local bookstore for examples. Talk with your rabbi, priest, pastor or other spiritual leader about resources.
Read or listen and take time to reflect. Many people report that they benefit from reading poems or sacred texts silently or aloud, and taking a few moments to quietly reflect on the meaning that the words bring to mind. You can listen to sacred music, spoken words or any music you find relaxing or inspiring. You may want to write your reflections in a journal or discuss them with a friend or spiritual leader.
Focus your love and gratitude. In this type of meditation, you focus your attention on a sacred object or being, weaving feelings of love and gratitude into your thoughts. You can also close your eyes and use your imagination or gaze at representations of the object.

Building your meditation skills

Don't judge your meditation skills, which may only increase your stress. Meditation takes practice. Keep in mind, for instance, that it's common for your mind to wander during meditation, no matter how long you've been practicing meditation. If you're meditating to calm your mind and your attention wanders, slowly return to the object, sensation or movement you're focusing on.

Experiment, and you'll likely find out what types of meditation work best for you and what you enjoy doing. Adapt meditation to your needs at the moment. Remember, there's no right way or wrong way to meditate. What matters is that meditation helps you with stress reduction and feeling better overall.

Last Updated: April 21, 2009
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