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Meditation Schedule

Anahata Yoga and Healing Arts



Breath Work & Singing Bowl Sound Meditation

 Wednesdays 7:30 p.m.



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Meditation: Why and How


I have noticed a recent surge in interest in meditation, and for good reason. The benefits are many and far reaching, and are increasingly well documented. Benefits include:

  • Increased attention span
  • Improved brain function
  • Increased immunity
  • Improved metabolism
  • Better sleep
  • Reduced stress
  • Emotional well being
  • Greater longevity
  • Greater sense of connection
  • Increased energy
  • Fewer issues with heart, respiration, and menopause 


More importantly, according to the Maharishi Effect, groups of people meditating together can have a profound effect on the surrounding environment, such as by reducing crime, violence and terrorism. Quantum physicist, John Hagelin states that the data supporting the Maharishi Effect is staggeringly solid. The University of Metaphysical Sciences has produced free meditations for world peace that I encourage you to use often and share widely.


Meditation is simple, yet takes practice and patience to become increasingly effective. The following is a list of basic tips:


1. Set aside a quiet time and space for daily meditation. Early morning or late evenings are usually best, although even a minute or two in the middle of a busy day is helpful as well. Simply close the door, close your eyes, and concentrate on slow deep breathing until you feel calm and centered.


2. Let it be. Don’t force it. Rather than fighting off “monkey mind” (stray or wandering thoughts), simply observe it. Acknowledge your thoughts and feelings. Watch them come and go; then return to your meditation.


3. Start with just 5 minutes or less. Work up to 15 or 20 minutes or more.


4. Find a comfortable position, preferably sitting, with your spine straight.


5. Close your eyes.


6. Relax your body. You may want to start with the top of your scalp and work your way down to the soles of your feet, imagining all stress and tension draining down into the earth. (An advanced technique is to work in the reverse direction, placing your consciousness inside each body part while breathing slowly and deeply until you reach the top of your head.)


7. Select a focus from the list below:


a. Guided Meditation. This is a good place to start as it requires little focus. Simply follow along with the words of your guide, either in person or from a recording.

b. Breath (Basic Mindfulness Meditation). Concentrate on your breath. Slow it down. Deepen it. Notice the sensation of the air moving into and out of the nostrils; or your abdomen rising and falling. For a free six week course in mindfulness meditation, check out

c. Third Eye. Place your attention on the third eye or pineal gland, located in the center of the brain behind the center of the eyebrows and between the tops of the ears.

d. Mantra. Repeat a word or phrase (called a mantra). Your mantra can be any word or phrase that resonates with you. “Coca Cola” would work, although I don’t recommend it because I wouldn’t want to embed Coca Cola that deeply into my subconscious. It is usually recommended that you stick to one and to keep it private. Mantra meditation traditions include:

i. *Transcendental Meditation (TM). “Secret” TM mantras include: Eng, em enga, ema, ieng, iem, ienga, iema, shirim, shiring, kirim, kiring, hirim, hiring, sham, and shama. Gently repeat your mantra silently to yourself.

ii.**Avatar Sri Sai Kaleshwar’s teachings warn never to say your selected mantra out loud lest it lose its power. These mantras include: Om dheem, Om kleem, Om ram, Om ram ra-ma-me, Om ram raksha, Om hreem, Om hes-rye-eem, Om nam raksha, Om kleem dheem raksha, Om kluum, Om ram kluum, Om dheem kluum, Om ram dheem nam raksha. 

iii. Buddhist Mantras. In contrast to the mantra traditions above, Buddhist and Hindu Mantras are typically chanted aloud 108x, as counted on a necklace of mala beads. Examples include: Om, Om Mani Padme Hum, Om Tare Tuttare Ture Soha. Many recordings are available as apps and on Youtube.

e. Metta or Loving Kindness Meditation uses phrases to send love and kind wishes to self, family, friends, enemies, mentors, and all beings everywhere. Common phrases include: May I be filled with loving kindness; May I be safe from harm; May I be well; May I be happy; May I be filled with peace and ease; May my parents be filled with loving kindness, etc.

f. Mandala. Gaze at a mandala, candle flame, or your face in a close-by mirror. For this one, don’t close your eyes. ;)  Keep your gaze gentle and defocused, open to your peripheral vision.


8. Meditation in Movement. Take up Yoga, Tai Chi or Qi Gong. All of these practices include a meditative element. The movements themselves are a form of meditation, in that concentration is focused inward on the body, emptying the mind of extraneous thoughts and opening it to the wisdom of divinity. Another example is Buddhist walking meditation.


9. Art Forms. Although not strictly thought of as meditation, art forms such as music (Be careful of lyrics), painting, or dance serve to take you out of the analytical left side of your brain into the more intuitive right brain.


If you would like more guidance, check out some of the meditation apps available for your cell phone, or the myriad of guided meditations available on Youtube. Or join a meditation group. Only if you need additional guidance seek further instruction.


Happy meditating! Ohmmm…


  *Extracted from “TM Mantras – Save Your Dollars,” published at 3/3/2015.
**As revealed by certified Soul Doctor Juleann Bukovchik Boyce in her article “Ancient Knowledge Returns: Part II” published in the February 2015 issue of Whole Person magazine