Mainpage   Bookmark   Film   Health   Norway   Photoes   Travel   Contacts   Norwegian   Meditation Free instructions Many of the most successful people in our time are meditating. That's because meditation including increasing creativity, providing increased profits and lower level of stress. Stress is harmful. In addition, stress degrades our quality of life.The brands we have on us. The stresses set up in the body in the form of muscle tension. Stress could also lead to weight problems. It is therefore important for us to get rid of as much stress as possible before it characterizes our everyday lives. In India, we often see Indians sit and admire the sunset on the beach. They sit there for a long time. "Finding peace" we call it. They call it meditation. In the West we have the impression that meditation is to repeat a "mysterious" mantra - or a sound - again and again to achieve a state of deep sleep. This mantra is often awarded after an expensive courses often surrounded by Indian rituals or psychological explanations. Mantra Meditation is only one way to meditate - by many. You can do this exercise at home or out in nature: Sit in silence. Or you can have the soft classical music or nature sounds (Like rain that falls, waves on the beach, brook that trickled etc.) that seem quiet and harmonizing to you. Choose what suits you best. You can record on tape your own soothing instructions and play them when you meditate. Meditation Course Meditation with breathing technique This meditation course is simple and without complicated instructions and rituals. We can call it to "find peace" by using breath. Similar techniques are used both in yoga and zen. This form of meditation has a great impact on both body and mind. The breath is the rhythm of your life. The breath is life. Be calm: Turn off your mobile phone and pull out the telephone jack. Prepare for 20 to 30 minutes in peace. This is important for your physical and mental health. Try to make this happen every day, but do not stress it if you do not have the time one day. Sit down in a comfortable chair. Close your eyes. Concentrate on your breath: Remember to repeat to yourself that you should concentrate quietly on your breath once you are derived from the tanks. Breathe quietly and naturally through the nose. Do not control your breath in a certain tempo. Let your body decide your natural rhythm. Just concentrate on your breath so the body's rhythm control it. Let go of thoughts. Think of nothing. Concentrate only on your breath. Do not get stressed if you grab yourself fin thinking about something or someone. If you find yourself thinking about of something - then lead your attention gently and smoothly back to the quiet rhythm of breath. Each time you become aware of having thoughts then gently adjust your attention calmly back to your breath. Feel how relaxation comes to you after a while. Remain so in 20 to 30 minutes. Afterwards meditation you will feel better. Daily meditation is recommended. If you fall asleep while you meditate: It is does not make the meditation poorer for that reason. Have patience with your own practice. It is getting better with more practice. Some day, this meditation is good and stress calming other. Another day stress can reach you in meditation and harass you, so that you do not feel achieving the best peace. Your experience in meditation is good for you anyway. Mantra Meditation If you wish to use a sound - a so called mantra - in meditation, Please use the sound OM. This meditation technique is similar to the TM-meditation and other techniques used in yoga tradition. Sit in a comfortable chair. Close your eyes. Concentrate the mantra OM: Follow the same procedure as in meditation on the concentration of breath. Concentrate on the sound and pull it out to ooooommmmm. Say the sound OM low with your voice to begin with and then move gradually towards only having the sound only inside you. Breathe quietly and naturally through the nose. Do not control your breath in a certain tempo. Let your body decide the rhythm. Bread quiet to controls the body's rhythm and focus on repeating the sound OM as ooooommmmmm. Let go of thoughts. Once you realize that you think about anything then just repeat the sound again and again for a while. Do not get stressed if you grab yourself fin thinking about something or someone. If you find yourself thinking about of something - then lead your attention gently and smoothly back to the quiet rhythm of breath and the sound OM. Each time you become aware of your thoughts then lead your attention calmly back on the mantra again. Recognize the peace and calmness in your mind after a while. Remain so in the 20 to 30 minutes. After meditation you will feel better. You can replace this manta with another mantra you might like better. There are many such fine mantras with a sound like. AIM If you fall asleep while you meditate: It is does not make the meditation poorer for that reason. Have patience with your own practice. It is getting better with more practice. Some day, this meditation is good and stress calming other. Another day stress can reach you in meditation and harass you, so that you do not feel achieving the best peace. Your experience in meditation is good for you anyway. Mantra-meditation with breathing techniques If you wish to combine the two forms of meditation mentioned above, you can concentrate on the o-sound when breading inn and the m-audio by exhalation. Now you concentrate on both the breath and the sound OM simultaneously. Sit in a comfortable chair. Close your eyes. Concentrate the mantra OM: Follow the same procedure as in meditation on the concentration of breath. Concentrate on the sound and pull it out to ooooommmmm. Say ooooooo on when you breed in and mmmmmm on the exhalation. Carmly. Feel the body's rhythm. (Do not hyper-valve) Say the sound OM low with your voice to begin with and then move gradually towards only having the sound only inside you. Breathe quietly and naturally through the nose. Do not control your breath in a certain tempo. Let your body decide the rhythm. Just concentrate on your breath. Let the body rhythm of your breath control your body and repeat the sound OM as ooooommmmmm as directed above. Let go of thoughts. Think of nothing. Concentrate only on your breath and the sound. Do not get stressed if you grab yourself fin thinking about something or someone. If you find yourself thinking about of something - then lead your attention gently and smoothly back to the quiet rhythm of breath and the sound OM. Repeat the sound OM again and again for a while. Each time you become aware of your thoughts then lead your attention calmly back on to the breath and the mantra again. Recognize the peace and calmness in your mind after a while. Remain so in the 20 to 30 minutes. Afterwards meditation you will feel better. If you fall asleep while you meditate: It is does not make the meditation poorer for that reason. Have patience with your own practice. It is getting better with more practice. Some day, this meditation is good and stress calming other. Another day stress can reach you in meditation and harass you, so that you do not feel achieving the best peace. Your experience in meditation is good for you anyway. If your body have strained muscles and stress when you meditate: Use Yoga before meditation. Good luck. Meditation is good for your mental and physical health.       Many successful people meditate: Meditation increases your creativity and improves your health. Most important: Meditation reduces your stress. Stress can be harmful in many ways. Too much stress reduces your quality of life and makes your muscles and mind tense. That means stress steals your energy. In the long run stress can make you ill. Everybody feels the harmful amount of stress now and then. Some have a harmful amount of stress on a permanent basis. Have you tried to reduce the stress in your every-day-life? There are many different ways. One of them is meditation. In India people often sit on the beach watching the sunset. Listening to the sound of the waves, the seagulls, the wind and all the other nature sounds around them. They bring their mind to peace by opening up for the relaxation of meditation. In the west meditation is better known in another context like the mantra-meditation. The mantra is a sound you repeat to yourself sitting calmly in your chair with closed eyes. The mantra-meditation is only one of many ways to meditate. You can also meditate by concentrating on your breath. Many take expensive courses in meditation. Now you don't need to do so because here you can get it free - without any costs - the instructions needed for a good relaxing meditation technique. This course gives you a simple instruction without rituals.   Meditation on the breath. First turn off the phone and try to make it calm around you. Some prefer to listen to quiet, calm music while they meditate. Most people however prefer silence. Chose what you prefer or try both ways if you like. Sit in a comfortable chair. Close your eyes. Relax. Prepare for 20 to 30 minutes in wonderful quietness. Concentrate on our breath and feel the pulse of life inside yourself. The breath is the life. Think of nothing but the quiet breath in and out through your nose. Don't hurry your breath. Let it go natural and soft. Every time you think of something, just go softly back to concentrate on the breath. Let go other thoughts - think of the breath only. Don't let it stress you. Change softly back to the breath. Feel the relaxation in your mind and the rhythm of your body. Sit like this for 20 to 30 minutes. Or longer if you like.   Mantra-meditation First turn off the phone and try to make it calm around you. Some prefer to listen to quiet, calm music while they meditate. Most people however prefer silence. Chose what you prefer or try both ways if you like. Sit in a comfortable chair. Close your eyes. Relax. Prepare for 20 to 30 minutes in wonderful quietness. Concentrate on our breath and feel the pulse of life inside yourself. Then consentrate on the mantra you prefer to use. Like OM. Say it calm and slowly in your mind like ooooommmmmmm Think of nothing but the mantra. Breath in and out through your nose. Don't hurry your breath. Let it go natural and soft. Using the mantra in your breading could be done like breading in on the ooooooo and breading out on the mmmmm. Every time you think of something, just go softly back to concentrate on the mantra. Let go other thoughts - think of the mantra only and feel your soft breath. If you think of something else then don't let it stress you. Just change softly back to your mantra and bread softly. Feel the relaxation in your mind and the rhythm of your body. Sit like this for 20 to 30 minutes. Or longer if you like.   Meditation is good for your mental and physical health. The best for you is to practice this meditation every day. But if you have no time for meditation on day then don't let it stress you. Remember to avoid stress in all connections. You can also do this meditation in the nature like in a wood or in a park. With more exercise you can do the meditation with more noise around you. But of course it's better to have calm surroundings. Think about taking care of yourself and try to be as relaxed as possible not only in the act of meditation, but in all parts of your daily life. Then you will feel better: The inner peace will gradually come to you. You will now feel much better from now on. More relaxed. More awake and stronger. Every time you meditate it helps you. No matter if you one day feel the opposite, the meditation does you good. Have patience in your practice. You will practice better with more experience. If you fall asleep during the meditation don't worry. It will only do you good. If you like. Tape your own instructions or affirmations for meditation. Meditation has a positive influence on your body and mind. Practically it helps you to relax and gives you more energy. If you are bothered with tense muscles in meditation try some Yoga