Tag Archives: how to meditate

It’s Your Responsibility to Share Your Message

Why are you here? What is the message you are trying to put out into the world? I’ve talked a lot about spreading your personal message in the past but now I want to go more in-depth. In this latest vlog I share my practical and spiritual tools for manifesting media for your message. I believe that it is our responsibility to share our great work with the world. Learn how to release your fears, be unapologetic about your message and share it with pride.

 

For more on this topic check out my course God is My Publicist. Today I’m offering 50% off the DVD/Digital course.

Material Girl in a Spiritual World

Is it impossible to relish yourself in high heels and enjoy being fashionable but still be taken seriously? That’s a battle I wage constantly, but I maintain that being true to yourself and how you want to present yourself does not deter from your spiritual journey.

In this video I talk about how we can be spiritual without giving up things like fabulous shoes or other material goods. I believe that if you’re on a spiritual path you’re always heading toward your authentic truth. When we accept that truth we’re called to express it through what we wear and how we present ourselves. Watch this video for my insight. Oh, and make sure to watch the end of the video, where I give a tutorial on how I do my hair. Seriously!

Gabrielle Bernstein Answers Your Questions About May Cause Miracles

Tens of thousands of people have read May Cause Miracles to date. This movement of miracle workers is experiencing and creating radical change. Many of my readers have posted questions about the book’s 40-day practice on my Facebook page. In this video I answer some frequently asked questions about May Cause Miracles. I hope it helps guide your journey.

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Plus, I have an awesome resource to support your practice. Today I’m offering 35% off the May Cause Miracles 6-week digital course based on the book. This course helps you create beautiful, radical change by adding up small but important shifts every day and every week. Each week focuses on a different chapter from the book to help you achieve miraculous results in every area of your life. You can watch the course in HD video or listen with an audio download.

Get 35% off the May Cause Miracles 6-week digital course today.

 

Why There’s No Such Thing as a “Bad” Meditation

shutterstock_63307786My morning meditation was fairly half-assed. I didn’t ride my bike at sunrise to my preferred Buddhist center in Cambridge, over the Mass Ave. bridge with the elegant crew boats manned by chiseled athletes sculling the Charles River below, sit in silence for 45-minutes, and emerge a more kind, patient, and productive person afterward. Sometimes, my meditation is like this, but not today.

Today, it was 5-minutes, dutifully timed by my iPhone. I sat on my loveseat, which is not hippie code-speak for a special form of cushion or zafu. It’s just a loveseat from West Elm. I didn’t even light a candle. No time. No need, really.

It’s tempting to judge this juxtaposition of experiences. One looks, sounds, and feels more Zen. The other looks, sounds, and feels like nothing much. My reason for mentioning any of this is that, in my experience doing yoga and meditating since the age of 16 (I’m now 34), it’s become clear that people genuinely want to meditate. They may even go so far as to get a routine going, perhaps started on a retreat or with the help of a guided program by a local teacher or remote one via the Internet or audio files by Deepak Chopra (friends raved about his 30-day program with Oprah earlier this year) or Jon Kabat-Zinn, to whom I introduce all new meditators (his resources are so lovely and accessible).

Then, we fall off the wagon. It’s not as easy back home as it was in Tulum with the ocean waves crashing outside and only pressing responsibility being to get to the dining hall for fresh fruit and herbal tea afterward. We don’t have much space at home and no real cushion or seat meant for meditating. It’s trash day, and the damn truck outside is so noisy. We’re already late for work. We didn’t get enough sleep. We overslept. I just don’t wanna we mentally whine, or we forget altogether. It happens.

Alternatively, some never try (for any length of time, at least). They mean to. They want to. They hear meditation would be good for them. It reduces stress, relieves anxiety, increases focus, combats depression, and on and on. Many people can practically recite the benefits by heart despite never encountering them. It’s just so hard, they lament, gamely resigned to an immutable fate. They’re just “not good at it.”

Here’s the good news: it’s not possible to be bad at meditation. There’s doing it and not doing it. That’s all. If you want to try: try. And be assured that it doesn’t always look, sound, or feel Zen. Sometimes, it feels wretched or boring or like nothing much at all. It doesn’t matter how long or where you sit, whether roused by an antique Buddhist gong or iPhone.

All experiences of meditation are good and valuable because they cultivate the skill of being present, of strengthening the mind. How many other skills would we expect to master without much practice, especially life-altering ones? Even your chaturanga took a while, didn’t it? Moreover, it’s not only the immediate results of meditation from which we benefit. They accumulate over time, whether 45-minutes here or 5-minutes there. Like modern yoga, depictions and descriptions of meditation can be very skewed, prioritizing the beautiful, effortless, and happy–no itchy noses or furrowed brows– which is why it’s important to gently remind ourselves that these are images.

Forget the images. Forget how other people do it. Grab a spot, set a timer, close your eyes, and breathe. That’s all. It might not look like much, but when it amounts to you being less dominated by your thoughts, emotions, agenda, and judgments and more at peace with yourself, it’s everything you need.

Originally published on my website, Om Gal.

Gabrielle Bernstein: Trust More, Fear Less

My favorite passage from A Course in Miracles is:

There is a way of living in the world that is not here, although it seems to be. You do not change appearance, though you smile more frequently. Your forehead is serene; your eyes are quiet.

So awesome right? This serene way of living is available to us all. In this video I share how you can release attachments, relinquish the need to control, and trust more so you can fear less.

For more on this topic join me in NYC or via Livestream video for my Live in the Know Lecture this Friday!

 

More from Gabrielle:

How to Reduce Stress

How to Have Fearless Relationships

What Would It Feel Like to Trust the Universe?

Teaching Children Meditation & Mindfulness

Screen Shot 2013-09-11 at 3.35.56 PMIn today’s high-tech, fast-paced world, it’s pretty easy to become over-stimulated. Busy schedules directing us to go, go, go and electronic devices constantly in our hands, sucking us into scattered digital directions make inner-peace a fleeting want. Enter tension and fatigue. This is true for us, as adults, so imagine children as they absorb the energy of their parents and of the environment which they live in. Then, we send them off to school where they are expected to concentrate and focus.

As an adult, to be able to accomplish all of the above is a pretty remarkable feat. Imagine learning these tools as a young child and then being able to use them your entire life! What if an entire generation of children were blessed with this gift? While mindfulness is catching on and currently being taught in a handful of schools across the country, it is largely up to the parents to teach this powerful tool. And studies have linked mindfulness to better concentration, increased focus, and boosts of memory – so it’s well worth it.

The tips I’m about to share are my own experience as a parent and what has worked in our family. They are geared towards younger children, but much of it can apply to older kids as well. (If you are an adult looking to learn more about meditation, you may want to check out this article.)

Introducing Meditation and Mindfulness to Young Children

  1. Lead by example. As a parent, it is most important to first develop your own meditation practice and then show your children the way. They will naturally become curious as they so often want to emulate the behaviors they see in their parents and others whom they look up to. My five year old daughter has grown up her whole life witnessing meditation, and I even have many fond memories of her as a toddler coming out of bed in the morning and plopping herself down on my lap while I was in the midst of meditating! Once there is a genuine and natural interest, you can begin to help guide them into a better understanding and foster the growth of their own practice.

  2. Make it relatable, on a child’s level. There is a wonderful book about meditation called Peaceful Piggy that I’ve read with my daughter many times and would highly recommend. The story-telling approach is a wonderful way to connect with young kids. Above that, they suggest a really simple do-it-at-home experiment to demonstrate what meditation is all about. It says to take a jar and fill the bottom with a bit of sand. Then, cover with water. Shake the jar so that all the grains of sand begin swirling all around. Tell your child that each of those grains of sands represents a thought. It could be a happy thought, a sad thought, an angry thought. But, the grains swirling around represent all of the thoughts buzzing around our heads throughout the day. Next put the jar down and allow the sand to settle. See how the sand “thoughts” become calmer and the water becomes clearer? The thoughts are still there, but they are no longer all “crazy.” Peace and stillness have taken over. Explain to your child that this symbolizes the effect of meditation on the brain.

  3. Encourage discussion of their own feelings and emotions. Ask them for examples of different experiences: when something made them really happy, or really sad, a time they felt upset or their feelings were hurt, a time they felt scared. Give a few of your own examples to show them that we all feel this same array of emotions on a regular basis. Even young children, who seem to have such simple lives, still have a lot to sort through and deal with. They may share some emotions such as: happy on a fun family adventure, upset when mommy or daddy wouldn’t let them do what they wanted, sad when a family member or pet became ill, or feeling hurt when a friend in school said something mean. For children who are a bit older, the standardized testing system seems to be a source of worry. Meditation can help settle the overwhelming feelings and bring them to a calmer place in their thoughts. Being able to get outside of the whirlwind to just observe instead of being engulfed is truly a powerful gift.

  4. MinfulnessRealistic Expectations. It’s important to cover that there is no way to do this right or “wrong.” Like exercising, results become more apparent with repetition. Frequency is key to really seeing benefits over time. That being said, this should be an enjoyable experience for them and not feel like a chore or something they are being forced to do. Encourage their interest, efforts, and willingness. If you are into reward systems, this could be a good time to implement some small ones. “Let’s practice a few minutes of meditation and then we can play a little game” or “have a little treat.” This type of system is very encouraging for young children. Make it special! Designate a specific area for them in the house that will be their meditation spot. Make it welcoming with their own pillow or special pillowcase. Encourage them to bring a few trinkets that have special meaning to them: perhaps a family photo, their favorite artwork, a remnant of the earth such as gemstone or even a plant.

  5. Use a Timer. It’s great to have a goal time, but start small. Depending on the age, 3-5 minutes can be a reasonable beginner goal. A timer is nice because it is finite and they know to expect an end time. There are many great meditation apps that you can download for your smartphone. I like ones that use singing bowl sounds for start and finish. Let your child start the timer and put it somewhere they can see it. Encourage them to not worry about the time. Instead, just relax and know their meditation is over once they hear the singing bowl ring again.

  6. Guide them. Sitting down in lotus posture with eyes closed is not a must (although that is perfectly fine). Like I said, there is no right or wrong way. The point is to get them into a practice of settling their minds and become more mindful. Keeping the eyes closed allows for deeper relaxation, so would be suggested. Naturally, they will want to peek – this is okay! Lying down while meditating presents an opportunity to become a little too relaxed and possibly even fall asleep, so some sort of sitting position is best. Small children will be fidgety. Just encourage them to try their best to sit still with eyes closed until the timer goes off. Most important is to focus on the breath. Breathing is something we always take with us, so this can literally be practiced anywhere. Have them simply notice their breathing as their chest rises and falls. Then, start to encourage long, deep, slow breaths where their belly rises up on the inhale and contracts to small again as the exhale it all out.

(A fun visual: “Blowing out the Candle.” Have them clasp their hands together and raise their two index fingers, holding them in front of their mouth. Inhale slowly and deeply. On the slow exhale, have them imagine blowing out a birthday candle. Blowing out a candle is something all children can relate to, and it’s pretty fun too! When my daughter is having a tough time with something, I can simply tell her “breathe, blow out your candle” and she knows exactly what to do to calm down.)

  1. Let it be. Sitting still may not comes naturally at first. It is okay for minds to wander. It is okay to fidgety. As a matter of fact, expect it. Just encourage them to try their best to relax and refocus them back to focusing on their breath as often as needed. Know that over time and with regular practice, they will be able to sit still longer and they will begin to experience many of the other wonderful benefits of meditation and mindfulness. Don’t push it, but gently encourage them to practice regularly.

Our children are the future, and we have infinite love for them. What a beautiful gift to give them and to the world by teaching them to meditate. Namaste.

Do you meditate with your children? Do you have any of your own tips to add? Feel free to share with us in the comments below!

For more by Dawn Gluskin be sure to get on the free email list for exclusive content direct to your inbox and join the inspiring Dawnsense Facebook community.

photo by: AlicePopkorn

Meditation: What Is It and What Are Its Benefits?

Have you ever meditated? Perhaps you’ve dabbled but haven’t found the right groove to make it a daily practice. Or perhaps you meditate multiple times a day and could talk for hours about its effect in your life. Whatever your relationship to the practice, many people out there have only heard the term, “meditation“, but have little understanding of what it actually means or how the practice developed. In this episode of “Ask Deepak” on The Chopra Well, Deepak Chopra defines meditation and discusses it’s history and context in Vedanta. He also explains some of the benefits of its practice. Take a look!

If this video inspires you to explore the benefits of meditation in your own life, then we encourage you to try it out! It might seem daunting to dive in right away, but by starting with short, daily meditations you will find it gets easier and easier over time. Here are two guided meditations to help you get started:

Do you have any tips for starting a meditation practice? Leave your thoughts in the comments section below!

What to Do When Others Don’t Support Your Spiritual Path

When we embark on a spiritual journey, so many awesome shifts begin to happen. It’s easy to become overly enthusiastic about them and want to share every detail with your loved ones. But the new developments in your life may not be easy for people to understand, especially if they’re not on a spiritual path of their own. In this video I offer up tools for how to handle people who don’t support your spiritual path.

Related Articles:

Find Yourself in Others

Dive in Fully to Who You Want to Be

A Fool-Proof Tool to Help You Rise Above Negativity

Gabrielle Bernstein: Are You Overspiritualizing?

I often witness friends and clients overspiritualize their issues without dealing with them in an honest way. Some folks throw affirmations over their problems without getting to the root cause of their discomfort, while others spend hours talking about forgiveness with no real desire to let go. In this video I’ll help you get honest about how you handle your feelings and give you a concrete tool for truly moving through your issues.

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Feeling inspired? Check out my other recent videos:

How to Release Pain

Mind Over Medicine – How to De-Stress

How to Handle Negative Comments

photo by: RelaxingMusic

Gabrielle Bernstein: Mind Over Medicine – How to De-Stress

In today’s vlog I interview my dear friend, Dr. Lissa Rankin about her new book, Mind Over Medicine, Scientific Proof That You Can Heal Yourself. In this video Lissa teaches you to activate your body’s relaxation response with a simple exercise scientifically proven to support healing and prevent disease. Learn how to activate your body’s natural self-repair mechanisms and heal yourself!

What is your favorite way to de-stress and self-repair after a difficult experience?

Related Articles:

How to Handle Negative Comments

Interview with Daphne Oz on Healthy Eating, the Fun Way!

A Meditation to Help Treat Addiction

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