This is both a guide and a challenge for you to receive some real, powerful benefits from meditation in just 30 days. The goal of the challenge is this; practice these tasks every day, for half an hour, for 30 days. At the end of the 30 days you should be able to perform a very interesting ‘trick’. The trick involves producing heat at will in the palm of your hand. By the end of the 30 days you will try focus energy onto your palm, place it over someone’s arm and they should feel warmth, and possibly the sensation that someone is touching them, even though you are not.
The powerful personal transformation you will experience in these 30 days will help every aspect of your lives, but combine this with the other lessons from this blog and it will completely change the way you engage in relationships. And later on, when we cover Tantra, your partner will be extremely glad you know these skills.
As soon as you’ve completed day 30 try this. If no one is available straight away then do a mini 5-10 minute meditation instruction baltimore before you see someone. Have them stick out their hand. Face your palm to their forearm about an inch away. Focus on your deep breathing. Feel warmth building up in your body. And just like the energy you’ve been feeling during the 30 days, move it around. Move it to your palm and force it out onto their arm. Ask them if they feel anything and they should describe a warm sensation, if you’ve progressed very quickly it should also feel tingly, almost like static.
A 2008 study, titled “Regulation of the neural circuitry of emotion by compassion meditation: effects of medtative expertise” in PLOS One, found that those who meditated had stronger levels in areas of the brain tied to empathy.
My fourth recommendation is this, be creative. Meditation does not have to be in the stereotypical lotus position, eyes closed, and mantra humming style. If it works, fantastic, but if it doesn’t don’t beat yourself up. I feel meditation is whatever brings you to higher states of awareness and promotes general well being. Take drawing or art for example, that state one achieves where ideas seem to flow freely from mind to paper could be described as active meditation. Another example is meditating on nature. Sit outside one day and just focus on your environment, notice every minute detail, but don’t analyze it, just perceive it as best you can through all your senses. Again do not get caught up in the whys and hows of meditation, instead find your own way.
Think about what you want to achieve from your meditation practice. Do your want to improve your health, or do you want to connect with your spirituality. Maybe you want to learn to focus or maybe you want to become more positive. No matter what your goal is, there are different meditations that can help you achieve it. But the first type of meditation you should learn is the basic breathing exercise. This is an easy but important type of meditation that you will use in any type of meditation but can also be practiced alone.
Place your hands in your lap with the palms facing up, the left hand supporting the right. Also curl your tongue up so that the tip rests against the roof of the mouth just behind the front teeth. This helps to calm the mind as when the tongue is controlled inner chatter is more subdued. This position of the tongue also helps to prevent excessive salivation which can happen when the mind calms down.
One of the easiest meditations for a beginner is to follow your breathing. One an inhalation, count 1, and on exhalation, count 2. Count to 10, then start over at 1, and count back up to 10. You’ll find your self on 15, 16, or even 34, but just smile and start over at 1. After a while, your thoughts will start to subside and you’ll realize how easy meditation can be.