A JOINT PUBLICATION BETWEEN…

ZEN AND NOW: FIND PEACE AND HAPPINESS

RIGHT NOW, WHEREVER YOU ARE, WHATEVER

YOU’RE DOING

Copyright 2014 P M Harrison

Written by P M Harrison

Published: 10th June 2014

““If you light a lamp for someone else, it will also brighten your path.””

Buddha

We ask all who read this work to share it, thus being a light to someone else, and helping brighten

your own path

We also invite you to join us…

Join us on Facebook:

Or Twitter:

Or on the official site TheDailyMeditation.com

ZEN AND NOW

Copyright P M Harrison 2014

Published: 10th

June 2014

Zen And Now

More and more people are beginning to meditate each and every day. Through guides (such

as The Daily Meditation’s Welcome To Silence: A Practical Guide To Mindfulness And

Meditation), we’ve all learned to recognise the power of meditation for health, relaxation,

happiness and even personal effectiveness. There are literally thousands of ways in which

meditation improves life (on the next page we’ll cover one hundred of the best benefits of

meditation). The only problem is finding time to meditate in your busy life.

Even when you know that meditation is good for you and that meditation is one of the most

positive practices you can use in life, it can still be hard to find the time to actually do it.

Between waking up, going to work, exercising, making dinner and going to bed, it often

seems there simply isn’t a spare twenty minutes in which to meditate.

With Zen And Now, you will learn to meditate any time, anywhere. The wisdom in this book

will enable you to meditate without changing your schedule. Over the coming pages you will

learn how to meditate at work, at the gym, while eating, while walking—whatever you are

doing you will be able to meditate while doing it.

This is the perfect solution for the millions of people who want to meditate but simply cannot

find the time in which to do it.

Imagine being able to meditate while at work without stopping working. Imagine being able

to focus your mind while exercising your body at the gym. Imagine turning a simple walk

into an exercise in relaxation and enlightenment. This is the aim of Zen And Now: to take the

basic activities of everyday life and turn them into an exercise in meditation.

Before we begin transforming everyday life into meditation, however, let’s remind ourselves

of the numerous great mental and physical health benefits of meditation. Doing so will

inspire us to begin our meditation practice and to stick to it.

The Top 100 + Benefits of Meditation

Health Benefits of Meditation

1. It lowers the rate at which we consume oxygen.

2. Slows down your breathing rate

3. Meditation raises blood flow to the heart

4. Meditation helps us to become more tolerant

5. Improves our physical relaxation

6. Meditation is excellent for people suffering from high blood pressure

7. Meditation improves our exercise tolerance

8. Reduces free radicals, which equals less tissue damage

9. Improves skin resistance

10. Lowers our risk of getting cardiovascular disease

11. Improves the air flow to the lungs = better breathing

12. Slows the aging process

13. Helps provide relief for asthma

14. Makes us better at sports events

15. Improves the endocrine system

16. Over a period of time meditation helps us return to normal healthy weight

17. Helps the immune system to relax

18. Is of benefit to electrical activity in the brain

19. Meditation lowers the levels of blood lactate and thus helps cure anxiety attacks

20. Is of benefit to diseases including arthritis and allergies

21. Helps lower the symptoms of pre-menstraul syndrome

22. Meditation decreases muscle tension

23. Helps with post-op healing

24. Boosts the immune system

25. Reduces viral activity

26. Improves the flow of energy and makes us stronger

27. Is of great benefit to weight loss

28. Has shows to cure infertility due to stress relief

29. Increases our levels of Dehydroepiandrosterone

30. Meditation helps control chronic diseases

31. Leads to less sweating

32. Reduces free radicals, which equals less tissue damage

33. Improves skin resistance

34. Lowers our risk of getting cardiovascular disease

35. Improves the air flow to the lungs = better breathing

36. Slows the aging process

37. Helps provide relief for asthma

38. Makes us better at sports events

39. Improves the endocrine system

40. Over a period of time meditation helps us return to normal healthy weight

41. Helps the immune system to relax

42. Is of benefit to electrical activity in the brain

43. Can cure headaches and migraines

44. Improves brain function

45. Reduces our dependency of medical care

46. Makes us consume energy more effectively

47. Meditation connects mind and body, making us more likely to use our body

energetically

The psychological benefits and effects of meditation

48. Improves self confidence

49. Increases our levels of serotonin

50. Helps with fears and phobias

51. Purifies character

52. Improves will power

53. Improves communication between the hemispheres of the brain

54. Improves reactions

55. Reduces worry

56. Makes us better listeners

57. Enables us to make better judgments

58. Improves tolerance

59. Makes us more intimate with loved ones

60. Lowers risk of contracting mental illness

61. More sociable

62. Less aggressive

63. Is great self help for addiction

64. Makes us act with more control and in a more constructive manner

65. Makes us more balanced individuals

66. Makes us more emotionally mature

67. Improves motor performance

68. Increases intelligence growth rate

69. Better job satisfaction

70. Allows us to manage and control our thoughts

71. Improves focus and concentration

72. Makes us more creative

73. Improved brain wave coherence

74. Helps us to learn and to remember

75. Improves vitality

76. Makes us more emotionally stable

77. Significantly improves relationships

78. Slows the aging process of the mind

79. Allows us to remove unwanted habits

80. Improves intuition

81. Makes us more productive

82. Improves our relations at work

83. Enables us to see the big picture

84. Helps us to ignore unimportant distractions

85. Helps us when solving complex problems

86. Makes us more responsible

87. Helps with road rage

88. Settles restless thinking

89. Reduces our need for pharmaceuticals

90. Makes us need less sleep

91. Makes it easier to get to sleep

Spiritual benefits of Meditation:

92. Gives us a better sense of perspective

93. Improves peace of mind

94. Helps us find our purpose / focus on what matters

95. Allows us to discover consciousness beyond ego

96. Changes our attitude

97. Helps us connect to our own personal belief system

98. Makes us more enlightened

99. Increases self actualisation

100. Makes us more compassionate

101. Makes us more assured

102. Promote oneness

103. Improves synchronicity with life.

104. Spiritual relaxation

105. Helps us to accept ourselves

106. Helps us to forgive

107. Makes us wiser

108. Enables us to understand ourselves better

109. Connects body mind and spirit

110. Improves mindfulness and ability to live in the moment

111. Increases our capacity to love

112. Better inner-directedness

Clearly, there are a great many important benefits of meditation. Your likely have your own

main reasons for learning to meditate, the things you get out of meditation that are most

important to you. Or, if you have yet to begin meditating and are about to start, you likely

know what you would like to get out of meditation. Keep hold of these aims. They will

inspire you to begin and to stick to your own personal meditation program.

The Basic, Beginners Meditation

Shortly we shall start to look at how to meditate when active during the day and night. We’ll

be looking at how to meditate at work, when exercising, when doing housework, while eating

and more. If you are very new to meditation, however, I strongly recommend trying some

basic meditation exercises first of all. It is much easier to gain an understanding of meditation

while inactive. For instance, it easier to meditate properly while sitting on the floor with your

eyes closed, than it is to meditate while at work. By practicing basic meditation, you will

learn the right attitude and approach to meditation, which you can then apply to the other,

more advanced sections of this book.

Getting the Basics of Meditation Right

Before leaping head first into meditation, it’s important to know the basics. There is a right

attitude and a right approach to meditation that creates the foundation on which the house is

built. By learning the basics now, you can ensure that you approach meditation correctly each

time you meditate. So, what are the basics of meditation?

The Most Important Basics of Meditation

1. 1. Find a relaxed position before beginning: It’s important to be comfortable when

meditating so you are not distracted by fidgeting

2. 2. Breathing properly: Breathe properly, deeply and slowly when meditating to help

your body to relax.

3. 3. Simple is best: The best kinds of meditations are simple meditations, such as

meditating on the breath or listening to the sounds around you

4. Nonjudgmental Attitude: You should always look to meditate nonjudgementally. Let go

of thoughts of right and wrong when meditating and simply be aware. Pure awareness is

the key.

5. Focus on one thing: Most of the time in life our thoughts flutter about like a butterfly.

When meditating concentrate on one thing.

Getting the basics of meditation right by understanding meditation

It’s important to recognise why we meditate, because the wrong intent will ruin practice. The

reason for meditation is not relaxation, nor is it any high ambition like entering nirvana.

Meditation is simply about achieving a nonjudgmental attitude and becoming more aware.

Though there are many other benefits of meditation, it is the nonjudgmental attitude and

awareness that should be our focus.

Knowing you’ve got the basics of meditation right by checking your results

Be sure to check how you are feeling after meditating. You should not be feeling sleepy. You

should be feeling more aware and more “awake.”

Remember these basics of meditation. This will ensure that you are always meditating

correctly.

END OF PREVIEW. To continue reading CLICK HERE