Meditations: Beginners <20mins

silva method

METODA SILVA

Spend this time to be grateful. This is a guided gratitude meditation that uses binaural beats to put your brain's frequency pattern in a relaxed and receptive state. Very peaceful and stress relieving.

Gratitude Guided Meditation Enhanced With Binaural Beats

~ Diaphragmatic Breathing Relaxation Practice ~
I have created this simple yet not often utilized practice for you to help you get centered, relaxed, and at peace. If you have been stressed out lately, experienced anxiety, or had difficulty calming your body and mind before bedtime, this practice is for you. When we’re tense we tend to breathe with the upper part of our chest and lungs, which doesn’t allow our muscles to relax and our body to calm down at times. Therefore, slow deep breathing that uses the diaphragm can help us get centered, bring more oxygen into our body, and therefore more clarity of mind. This type of breathing is associated with relaxation and it can also help you reduce muscle tension and re-balance blood levels of oxygen and carbon dioxide if they’re out of balance.

Deep diaphragmatic breathing (aka as belly breathing)is one of the simplest yet most effective ways of improving one’s health with the least amount of cost and time investment. Many studies have shown that people who practice deep belly breathing as little as 10 minutes a day have a much less chance of developing cancer and heart disease, handle stress more effectively, have improved mood, quality of sleep, immune system, mental focus and concentration, and generally have better overall health and well-being.

It is helpful to keep in mind that in diaphragmatic breathing, you will actively expand the abdomen during inhalation and then relax on exhalation. The abdominal expansion occurs via the diaphragm contracting and pressing down on the abdominal contents while chest expansion is kept at a minimum in this type of breathing. If you are just learning diaphragmatic breathing know that it will become more natural to you with practice.

NOTE: This practice is not meant to be a substitute for medical treatment. If your stress and anxiety levels are significantly affecting your daily functioning, work and relationships, please contact your mental health provider or physician. If you are a resident of California and are considering our counseling or coaching services, please contact Creating Lasting Connections Therapy Center (see info below).

If you like this practice and would like to leave a comment or ask a question, I am looking forward to hearing your thoughts and experience with the practice. And, yes, please feel free to share it with friends or relatives who you believe may benefit from this practice. Thank you for your support and stay tuned for more.

ARE YOU READY to spend 10 minutes out of your busy day to do something simple and yet extremely beneficial for your wellbeing? If YES, then start the 30-day challenge NOW. I would love to hear the improvements you noticed in your mood, anxiety, reactivity, or sleep by the end of the 30th day. If you are wondering when is the best time to practice this type of deep breathing, you may choose to do it first thing in the morning or right before you go to bed to prepare your body for sleep. However, if you have a moment at any time during the day, your body will be very pleased with that.

Please, don't listen to this audio if you are operating a vehicle or machinery.

Thank you listening. Sending you love and positive energy. Happy breathing!

~ Vera S.


For more information about Creating Lasting Connections Therapy Center services visit:
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Background Music: Self-Healing 2.0 by Steven Halpern
I have used Steven Halpern's relaxing music with subliminal affirmations that support your body's natural ability to heal. For more information, please visit: www.stevenhalpern.com



Diaphragmatic Breathing 10.1

The many physical, mental, and spiritual benefits you can achieve through meditation range from helping alleviate stress and experiencing an inner calm and peace, to helping you achieve the highest levels of self-realization. 

Learn Japa Meditation with Jagad Guru Siddhaswarupananda in this how to video http://wisdom.yoga/learn-mantra-meditation/ 

About Jagad Guru Siddhaswarupananda: A disciple of Srila A.C. Bhaktivedanta Swami Prabhupad, Jagad Guru Siddhaswarupananda is a self realized yoga master who presents ancient yoga and Vedic wisdom in a down to earth, scientific, and philosophical manner.

More by Jagad Guru Siddhaswarupananda at www.wisdom.yoga

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Gopala Govinda Rama Japa Meditation With Jagad Guru Siddhaswarupananda

Alpha Wave Centering Exercise By Laura Silva Method

The Silva Method - Exercise 07 0f 8 - Health

The Silva Method - Exercise 04 0f 8

The Silva Method - Exercise 03 0f 8

The Silva Method - Exercise 02 0f 8

The Silva Method - Exercise 01 0f 8

20 mins to Daily Bliss*
A Short Guided Experience of Your Own Breath as a continuous wave of Clarity, Self- Healing, Activation and Guidance.

Alpha Wave Centering Exercise By Laura Silva Method

Nikos Stefanos Gevgelis