Effortless Meditation

My friends, it is great to be with you; thank you for listening, your support, and your suggestions and questions.

Our life runs by two tracts, track of Love and Fear. Being in love track is more straightforward, enjoyable, and honest. The path of Fear is more complicated, miserable, and makes us dishonest. So you see, Love has no obligation. Fear is full of commitment; Love has no expectations. Fear is full of expectations; Love is kind Fear is unkind; Love is unconditional Fear is full of conditions. Love is the source of respect, compassion, and responsibility. Fear is the source of anger, sadness & jealousy & pity.

I hope you enjoy this session. Thank you again for tuning in. 

Let me open with a quote from Rumi.

"Grief can be the garden of compassion. If you keep your heart open through everything, your pain can become the greatest ally in your life's search for love and wisdom."

The reality is that you will grieve forever.

You will not 'get over losing a loved one; you'll learn to live with it.

You will heal and rebuild yourself around the loss you have suffered.

You will be whole again, but you will never be the same. Grief can be a profoundly challenging and painful emotion, and meditation can be a helpful tool to navigate through it. The "Grief Breathing Meditation" is a mindfulness practice that can assist you in processing your grief and finding a sense of calm and healing. Here's a simple guide to this meditation

Thank you for listening and telling others to listen and support this podcast.

Thank you, my friends, for joining me today. Thank you for coming and sitting to see where we are, why we are, and what we are doing.

Breaking the trance and connecting with the present moment is often associated with mindfulness and meditation practices. Here are some steps to help you break free from distractions and cultivate presence:

1. Recognize the Trance: The first step is to become aware that you are in a trance or distracted state. Acknowledge that your mind has wandered away from the present moment. This awareness is crucial for initiating change.
2. Take a Deep Breath: Inhale deeply through your nose and exhale slowly through your mouth. Focusing on your breath can help anchor you in the present moment. Feel the sensation of the breath as it enters and leaves your body.
3. Use Your Senses: Engage your senses to ground yourself in the present. Notice the sights, sounds, smells, tastes, and textures around you. Pay close attention to the details. For example, if you're outside, feel the sun's warmth, hear the rustling of leaves, and notice the colors of the sky.
4. Mindful Observation: Take a few moments to observe your surroundings without judgment. Notice what is happening without trying to change it or label it as good or bad. This non-judgmental observation is a crucial aspect of mindfulness.
5. Body Scan: Shift your focus to your own body. Start from your toes and work your way up, paying attention to each part of your body. Notice any tension or sensations without trying to change them.
6. Let Go of Thoughts: Thoughts are a natural part of the mind but can pull you away from the present. Instead of trying to suppress or engage with them, acknowledge their presence and gently return your focus to the present moment.
7. Use Mindful Breathing: Return to your breath whenever your mind wanders. Focus on the rise and fall of your chest or the sensation of air moving in and out of your nostrils. The breath is an excellent anchor to the present moment.
8. Practice Regularly: Breaking the trance and connecting with presence is a skill that improves with practice. Set aside dedicated time for mindfulness or meditation each day. Consistency is vital to making it a habit.
9. Mindful Activities: Incorporate mindfulness into your daily activities. Whether eating, walking, or even washing dishes, try to do it with full awareness. Pay attention to the sensations and experiences in each moment.
10. Be Patient: Cultivating presence takes time and patience. Don't be discouraged by moments of distraction or frustration. Simply bring your attention back to the present each time you notice your mind wandering.

Remember that the goal is not to eliminate all thoughts or distractions but to develop a greater sense of awareness and presence in your daily life. Over time, you may become more attuned to the richness of the present moment, and experience reduced stress and increased well-being as a result.

With self-awareness training, we can become aware of these automatic reactions that rule our lives and learn to put conscious effort into deciding for ourselves before we act. While technically a reaction, responding considers the desired outcome of the interaction. A reply may result in a positive or negative outcome, whereas a response is engineered to produce a positive or negative effect.

The reaction is an emotional, subconscious decision made without consideration for the consequences, usually in haste.  

The response is the conscious effort to take a step back (breath), review the situation (become aware and present), figure out the probable cause, and consider the available solutions.

Mindfulness is when we purposely focus our attention on the present moment. The most important thing to know is that we are always already in the Now—however, we are not always aware of being in the Now. You can only know the Now from awake awareness. However, many of us had experienced being in the Now when we were "in the zone" or a panoramic flow state. I'm sure you have experienced this moment. Sometimes you call it Ah moment. These are the moment you touch it with your 100% of natural attention. We all have this ability, but unfortunately, we are not using it more often. For example, you may experience it when your life is in danger, like an instant accident in which you almost got killed. Or, for the first time, they hand you your newborn baby, and for the 1st time, you see and feel your baby. Then, everything froze except this moment with its content.

My experience was when my dad passed away. I was 15 years old. The time froze when they lowered him to his grave. Time passes on those moments very slowly, and I go to that zone after many years when I remember it. So yes, I see the end of life. I learned we leave everything: our loved ones, our kids, our home, our friends, and go.

See my friend's mindfulness teaching and preparing us to accept this fact mindfully. After acceptance, you become more open to this life. You live your life with less stress because you know the end. You will open your heart and mind to receive love and give love.

Greeting my friend

Many requested another episode of sleep. Joy, Mike, Jennifer. Lila and Mino, Jacob, this episode is for you. Thank you for your support and listening and for doing your mediation. I love your suggestions. Please keep them coming.

You might be getting enough hours, but that doesn’t necessarily mean you get the most restful sleep. These strategies can help.

When it comes to sleep, quantity is necessary—but so is quality. Most adults need somewhere between seven and nine hours a night to wake up feeling well-rested, but a lot depends on exactly what happens during those hours. Sleep quality ensures you get the essential physical, mental, and emotional benefits from your slumber.

It’s no secret that sleep is one of the most essential activities for good health. When we sleep, our bodies take time to:

Repair muscles, grow bones, manage hormones, sort memories

Your body cycles through the stages of sleep each night: three stages of non-REM sleep and one stage of REM sleep. During these sleep cycles, our breathing, heart rate, muscles, and brain waves are all affected differently.

Sleeping is essential for health-promoting activities like digestion, growth, and memory. Certain sleep disorders, like insomnia, can cause poor sleep quality and difficulty functioning throughout the day.

The best thing you can do to improve your sleep quality is to address any underlying conditions and work on your sleep hygiene.

Walking guided meditation can be a beneficial practice for many reasons. Here are some potential benefits:

1. Reducing Stress and Anxiety: Walking is a great way to exercise, and walking can help reduce stress and anxiety levels. When combined with guided meditation, which can help calm the mind and focus on the present moment, walking can even be more effective at reducing stress and anxiety.
2. Improving Focus and Clarity: You can improve your concentration and focus by focusing on the present moment during a walking guided meditation. This can help with productivity, decision-making, and overall mental clarity.
3. Enhancing Creativity: Walking can stimulate creativity by getting you out of your usual environment and into a new space. The guided meditation aspect can also unlock new ideas and insights by quieting the mind and allowing for more expansive thinking.
4. Boosting Physical Health: Walking is a low-impact form of exercise that can improve cardiovascular health, increase endurance, and burn calories. Walking can become a more mindful and intentional exercise when combined with guided meditation, enhancing overall health benefits.

Walking guided meditation can significantly improve mental and physical health, reduce stress and anxiety, and enhance focus, clarity, and creativity.

Your feedback, comments, questions, and suggestions are welcome. There are several requests for Walking meditation. So, here is another walking guided meditation for you. 

Affirmations help to cultivate a positive mindset by replacing negative self-talk and limiting beliefs with empowering statements. By consistently repeating positive affirmations during meditation, you can rewire your brain to focus on possibilities, strengths, and opportunities.

Self-confidence and self-esteem: Affirmations can boost your self-confidence and self-esteem. By affirming positive qualities and capabilities, you reinforce a positive self-image, which can ripple effect on your overall confidence levels and how you perceive yourself.

Stress reduction: Regular meditation already provides numerous benefits for stress reduction, and when combined with affirmations, it can enhance the relaxation response. Affirmations focusing on calmness, inner peace, and resilience can help counteract stress and anxiety, promoting a greater sense of calm and well-being.

Goal setting and manifestation: Affirmations are often used as tools for goal setting and manifestation. By affirming your goals and desired outcomes during meditation, you align your thoughts, emotions, and actions to bring them into reality. Affirmations help you maintain focus and motivation toward your goals.

Emotional healing: Affirmations can support emotional healing by addressing past traumas or negative experiences. By repeating affirmations that promote self-love, forgiveness, and healing, you create a safe space within your mind to process and release emotional pain.

To make the most of affirmations in daily meditation, consider the following tips:

Choose affirmations that resonate with you and align with your goals and values.

Repeat affirmations with conviction and belief as if they are already confirmed.

Practice affirmations consistently, ideally during dedicated meditation sessions or as part of your daily routine.

Combine affirmations with deep breathing, visualization, or other meditation techniques to enhance effectiveness.

Be patient and persistent. It may take time for the affirmations to create noticeable changes in your mindset and behavior.

Remember that affirmations work best when accompanied by aligned action. While positive self-talk is valuable, taking concrete steps toward your goals and embodying the qualities you affirm is equally essential.

When we are thankful for what we have, we open ourselves to receiving more. Gratitude is a powerful emotion that can positively impact our lives. It can help us to:

Appreciate the good things in our lives

Reduce stress and anxiety

Improve our relationships

Boost our self-esteem

Increase our happiness and well-being

When we are grateful for what we have, we tell the universe we are open to receiving more. This positive mindset can attract more good things into our lives.

Here are some tips for practicing gratitude:

Keep a gratitude journal. Write down at least three things you are grateful for each day.

Start each day with a few moments of gratitude. Take a few deep breaths and think about everything you are grateful for.

End each day with a few moments of gratitude. Reflect on the good things that happened that day and be thankful for them.

Express your gratitude to others. Let the people in your life know how much you appreciate them.

Do something kind for someone else. When you help others, you are also helping yourself.

Practicing gratitude is a simple way to improve your life. It is a powerful emotion that can positively impact your physical and mental health. So start practicing gratitude today and see how it can make a difference.

If you are already among my subscriber, thank you! If you are benefiting from our podcast, please help support it. Even a one-time donation helps us immensely. 100% of every subscription dollar is used to maintain the podcast and create new episodes. Visit us on Facebook or email us.

Pausing is essential to mindfulness meditation because it helps us develop greater awareness of our thoughts, emotions, and physical sensations. Here are a few reasons why pausing is vital in mindfulness meditation:

1. Allows us to observe our experiences: When we pause during meditation, we create space to observe our thoughts, feelings, and bodily sensations without judgment. This can help us gain insight into our habitual patterns of thinking and reacting and cultivate greater self-awareness.
2. Brings us into the present moment: Pausing allows us to become more present and fully engaged in our meditation practice. By focusing on our breath or other focus points, we can let go of distractions and bring our minds back to the present moment.
3. Helps us regulate our emotions: Pausing during meditation can help us regulate our emotions by creating a moment of stillness and calm in strong feelings or stress. This can help us develop emotional resilience and respond to challenging situations more clearly and comprehensively.
4. Cultivates a sense of inner peace: By pausing and cultivating a sense of inner stillness, we can experience a greater sense of peace and well-being. This can help us feel more grounded and centered in our daily lives and cultivate a greater sense of ease and contentment.

Pausing is integral to mindfulness meditation because it helps us cultivate greater awareness, presence, emotional regulation, and inner peace.

If you found this meditation helpful, spread it to your community. Thank you for subscribing, rating, and leaving a review or comment for The Effortless Meditation Podcast, which significantly helps us to create more episodes and help you. I am looking forward to connecting soon.

Mindful eating is about being present and fully engaged in the experience of eating. 

It involves using all your senses to appreciate the food you're consuming and to be aware of the physical and emotional sensations that arise while eating. This includes paying attention to food's taste, texture, and smell and feeling hunger, fullness, and satisfaction.

Mindful eating also involves awareness of the thoughts and emotions that arise. This includes recognizing your eating reasons, such as hunger or emotional triggers, and being mindful of negative self-talk or judgments about your food.

By practicing mindful eating, you can learn to approach food more balanced and healthy and make more conscious choices about what and how much you eat. When it comes to weight reduction, mindful eating can be a valuable tool to help you lose weight healthily and sustainably.

Thanks for being here and helping to make this podcast to help you focus and relax mindfully. If you are already among my subscriber, thank you! If you are benefiting from our podcast, please help support it. Even a one-time donation helps us immensely. 100% of every subscription dollar is used to maintain the podcast and create new episodes. Visit us on Facebook or email us.

"Dust off your mirror" is a common phrase in meditation and mindfulness practices. It refers to clearing away the mental clutter and distractions that obscure our vision and prevents us from seeing things. The idea behind "dusting off your mirror" is that our minds are like mirrors that reflect our experiences and perceptions of the world around us. When our minds are cluttered with thoughts, worries, and distractions, it becomes difficult to see things clearly, just like a dusty mirror. In meditation, we can practice "dusting off our mirror" by sitting still and focusing on our breath. As we breathe in and out, we can begin to quiet the mental chatter and distractions that fill our minds, allowing us to see things more clearly and with greater insight.

Mindful meditation can help you develop awareness, reduce stress, and increase empathy. By paying attention to the present moment without judgment, you can notice patterns in your thinking and gain a new perspective. Reducing stress levels can help you see things more clearly. Developing empathy allows you to understand better and share the feelings of others.

Thank you for subscribing and telling your family & friend about this podcast so they also benefit from it.

The effortless meditation podcast focuses on guiding listeners through the practice of meditation. The goal of effortless meditation is to help listeners relax and calm their minds, reduce stress, and improve overall well-being. The subscribers will:

1. Receive a personal mediation MP3 tailored to the needs of the subscriber. For example, if you suffer from anxiety, depression, or poor health, I will record your meditation, which you can listen to daily to help with your problem. 
2. Receive 52 Mindfulness Cards with Action Plans. Relaxation Stress Relief Gifts for Women, Positive Affirmation Cards, Anxiety Relief Items, Meditation Self Care Kit, Relaxing Spiritual Gifts for Women
3. Free Direct contact with me for any mediation consultation

Clearing our minds of clutter and distractions is essential for seeing things clearly, just like dusting off a mirror. We can develop awareness, reduce stress, and increase empathy through mindful meditation. By challenging our assumptions, practicing empathy, and engaging in new experiences, we can expand our vision and see things in a new light. The effortless meditation podcast is an excellent resource for those looking to improve their well-being through meditation. As a subscriber, you will receive a personal meditation MP3, mindfulness cards with action plans, and free consultation with the host. Thank you for your interest in this podcast, and please share it with your family and friends!

Greeting My Friends

Thank you for listing and doing your meditation. 

As you know, we lost our podcast sponsor due to Anchor being Spotify now, and now more than ever, we need your support to create and run this podcast. So please become a subscriber, which helps us immensely. The subscribers will:

1. Receive a personal mediation MP3 Tailored to the needs of the subscriber. For example, if you are suffering from anxiety, depression, or poor health, I will record your meditation, which you can listen to daily to help with your problem. 
2. Receive 52 Mindfulness Cards with Action Plans. 
3. Free consultation with me as needed.

Meditation is an inwardly focused practice that allows us to become more aware of our thoughts, feelings, and bodily sensations. By cultivating this awareness, we can learn to observe our experiences without judgment and gain insight into our inner workings.

That inner manner and attitude create our perception of outside words. WE {lots of us) may see an object, but each of us may have other undressing and vision of the object. 

Inner manners and attitudes can significantly influence our perception of the outside world and the words we hear. In addition, our past experiences, beliefs, emotions, and thoughts can shape how we interpret and respond to external stimuli, including words.

In meditation and mindfulness practices, we can learn to observe our thoughts and attitudes without judgment, allowing us to recognize how our inner state affects our perception of the world around us. In addition, cultivating a more open and compassionate mindset allows us to understand better and communicate with others, even in difficult situations.

I hope you found this podcast valuable, and I appreciate your subscription.  Please accept my deepest gratitude for your support.

Let’s do this meditation together.

I am grateful for the Earth and all of its beauty. 

Today and every day, I pledge to do my part to protect and care for the planet.

 I will make conscious choices that reduce my environmental impact and inspire others to do the same. 

I honor and respect the natural world and will work to preserve it for future generations. 

Today, I celebrate the Earth and all it provides and commit to stewarding this precious resource.

Greeting Friends

Thank you for listening to the magic of now and sitting with me doing this meditation together; I appreciate your participation worldwide. AS increasingly social media has absorbed our attention, living moment by moment has become more challenging. When we practice mindfulness, teaching us to be in the moment. 

When you are fully present and aware of what is happening in the present moment, you are less likely to get caught up in worries about the future or regrets about the past. This can lead to reduced stress, anxiety, and depression. Being present can also help you focus your attention and be more productive, as you are not distracted by other thoughts or concerns. In addition, it can improve your relationships, as you are fully present and engaged with the people around you rather than being preoccupied or distracted.

Additionally, being in the moment can help you to appreciate and enjoy the present moment more fully, whether it's a beautiful sunset, a delicious meal, or spending time with loved ones. Finally, it can help you to feel more content and satisfied with your life rather than constantly feeling like you need to be somewhere else or do something more.

I hope you found this podcast valuable, and I appreciate your subscription.  Please accept my deepest gratitude for your support. 

Why Deep breathing meditation can help us 

Deep breathing meditation can help us relax, reduce stress, and improve our mental and emotional well-being.

Your breath is always with you, from when you are born till you die. Therefore, breathing is one of the most crucial aspects of medication. 

Focusing on the breath will help you develop concentration. When you concentrate on breathing, you bring your mind to the present moment and let go of distracting thoughts, sounds, and sensations. 

Reducing stress and anxiety: Deep breathing can activate the parasympathetic nervous system, which promotes relaxation and reduces stress and anxiety levels.

Improving focus and concentration: Deep breathing meditation can help improve focus and concentration by increasing oxygen flow to the brain and reducing distracting thoughts.

Lowering blood pressure: Deep breathing can help lower blood pressure by promoting relaxation and reducing stress.

Enhancing emotional well-being: Deep breathing meditation can help us feel more centered and grounded, leading to more excellent emotional stability and well-being.

Increasing self-awareness: Deep breathing meditation can help us become more aware of our thoughts, feelings, and bodily sensations, leading to greater self-awareness and mindfulness.

 I hope you found this podcast valuable, and I appreciate your subscription—many thanks for your time. Please accept my deepest gratitude. 

Deep breathing, also known as diaphragmatic breathing, is a breathing technique that involves taking slow, deep breaths from your belly. The benefits of deep breathing are numerous, including:

1. Reducing stress and anxiety: Deep breathing activates the parasympathetic nervous system, which helps to calm the body and reduce feelings of stress and anxiety.
2. Lowering blood pressure: Deep breathing can help lower blood pressure by slowing down the heart rate and increasing oxygen supply.
3. Improving lung function: Deep breathing can help improve lung function by increasing the amount of oxygen taken in with each breath.
4. Boosting the immune system: Deep breathing can stimulate the lymphatic system, which helps to eliminate toxins and strengthen the immune system.
5. Enhancing concentration: Deep breathing can help to increase focus and concentration by reducing distractions and promoting relaxation.

Overall, deep breathing is a simple yet effective way to improve your physical and mental health and can be easily incorporated into your daily routine.

I hope you found this podcast valuable, and I appreciate your subscription—many thanks for your time. Please accept my deepest gratitude.

Greetings, my friends; great to be with you at the end of the 2022 episode. Merry Christmas, Hanukkah, Kwanzaa, and Sheng Dan JiehIn. From the bottom of my heart, I thank you for your support and for listening to the effortless meditation podcast. 

Thank you, and Happy New Year.

Please close your eyes and repeat after me.

* As this year closes, I am letting go of worry and doubt.

*I believe I am in the right place at the right time in my journey.

* I’m grateful for the beautiful things I was able to experience this year.

* As this year closes, I will open my heart to new opportunities to propel my life toward wealth, abundance, and joy.

* Every day this year was full of blessings that led me to this exact moment, and for that, I am grateful.

Thank you for being a part of our family. Thank you for your passion. Thank you for your trust. Thank you for your support. Thank you for your donations. And thank you for listening. From the EMP "Effortless Meditation Podcast", have a great spring! And keep listening!

These are a few of your messages from last week. We love your voice messages and comments and suggestion. All information is on show note. Thanks. 

Today meditation is for thanksgiving. As many people celebrate and gather Thanksgiving. This year may be different because of covid-19; you may join your friend and family on screen. Or by phone. Just because of this pandemic. I like to invite you to join me today from where you are. Africa, Europe, Asia, and the entire continent of America.

Let's imagine we hold our hands together and make a circle around the world.

Close your eyes.

Stand with an open heart and

Stand with open arms

Stand with a total of awareness.

Touch and grab the hand of the person next to you on both

.

Feel the weight of the other two-person hand in your hands.

In your mind's eyes, see the circle around the globe.

Each person shining like a beautiful star

Look at his or her eyes with kindness and love.

See all men, women, and children holding hands and create this fantastic human circle.

Let's feel the earth beneath your feet.

Feel the gravity of your body and your friend holding hands.

Feel the moment

Be present in this Thanksgiving circle mindfully.

I am thankful you join this meditation, and I wish you a happy thanksgiving.  Your comments are welcome.