Effortless Meditation: Recent Episodes

Amir Zee

This podcast's goal is an easy, effortless meditation with three primary goals in mind, Relaxing, energizing you, and encouraging you to achieve your daily goals. Be sure to subscribe to be notified when a new episode is published.

This podcast and website represent the opinions of the podcast creator. The content should not be taken as medical advice. The content here is for informational purposes only because each person is unique; please consult your healthcare professional for any medical questions. This podcast is free, and support and donation are optional but appreciated. Support this podcast: https://anchor.fm/effortlessmeditation/support

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

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.
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.
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.
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.

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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.

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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.

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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:

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.
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.
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.
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.

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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.

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Great to be with you today. I appreciate your presents here.

You, the Subscriber, are keeping it going to this effortless meditation podcast. Thank you! We also appreciate you sharing this content with others and leaving your thoughts in the comments for me. Visit our Utube and Facebook; your suggestions, questions, and recommendations are welcome.

The attitude of gratitude refers to a mindset or outlook that focuses on recognizing and appreciating the good things in one's life and expressing thankfulness and appreciation for them. It involves cultivating gratitude for the big and small things and approaching life positively. This attitude can lead to greater happiness, well-being, resilience, and stronger relationships with others. People who practice an attitude of gratitude often take time to reflect on the positive aspects of their lives and actively express gratitude to those around them.

A morning gratitude day starter is a practice of starting the day by expressing gratitude for the good things in one's life. It involves taking a few minutes each morning to reflect on what one is thankful for and to express appreciation for those things. This practice can be as simple as mentally listing a few things you are grateful for or writing them down in a gratitude journal. Some people also pray or meditate on gratitude as part of their morning routine.

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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.

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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.

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Self-love meditation is a powerful practice that can benefit your mental, emotional, and physical well-being. Here are some of the reasons why self-love meditation is good for you:

It helps you reduce stress and anxiety: Self-love meditation can help you relax and let go of negative thoughts and emotions. It can also help you become more aware of your body and its sensations, which can help you manage stress and anxiety more effectively.
It promotes self-acceptance and self-compassion: Self-love meditation can help you develop a more positive attitude towards yourself and cultivate feelings of self-acceptance and self-compassion. This can lead to greater self-esteem, self-confidence, and resilience.
It can improve your relationships: When you practice self-love, you are more likely to have healthier relationships with others. You are better equipped to set boundaries, communicate your needs, and show empathy and compassion towards others.
It can boost your overall well-being: Self-love meditation can help you improve your physical health by reducing stress, lowering blood pressure, and improving sleep quality. It can also help you cultivate a more positive outlook, leading to greater happiness and fulfillment.

In summary, self-love meditation is an excellent practice for promoting mental, emotional, and physical well-being. By cultivating self-acceptance and self-compassion, you can improve relationships, reduce stress and anxiety, and boost your overall well-being.

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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:

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

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The monkey mind refers to a state of mind that is restless, unfocused, and easily distracted. It is like a monkey that jumps from one branch to another without any particular direction. In other words, the monkey mind is a mind that is constantly wandering and unable to stay focused on one thing for very long.

On the other hand, the monk mind refers to a state of mind that is calm, focused, and centered. It is like the mind of a monk who is dedicated to a specific practice or goal and can maintain a sense of calmness and clarity even in distractions and challenges. In other words, a monk's mind is a mind that can stay centered and focused on what is truly important, even in the midst of the chaos and confusion of daily life.

In many spiritual traditions, the goal is to cultivate a monk mind and overcome the monkey mind. This can be done through various practices such as meditation, mindfulness, and contemplation. Training the mind to be more focused and less reactive can develop a greater sense of peace and clarity and help you live a more fulfilling and meaningful life.

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The body scan is a mindfulness meditation practice involving scanning your body for pain, tension, or anything unusual. It can help you feel more connected to your physical and emotional self. At this point, you've probably heard all about the benefits of meditation and mindfulness.

I hope you found this podcast valuable, and I appreciate your subscription. Please accept my deepest gratitude for your support. Thanks for subscribing. Thanks for being here and helping to make this podcast to help you focus and relax mindfully. I made a youtube channel which I recommend you visit and leave a comment on. Also, you can visit Facebook and Tiktok and review us. As always, your comments and questions are welcome.

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I hope you found this podcast valuable, and I appreciate your subscription. Please accept my deepest gratitude for your support. Thanks for subscribing. Thanks for being here and helping to make this podcast to help you focus and relax mindfully.Magic touch is a mini-self-hypnosis / Meditation in which you will simultaneously access your most profound relaxation state to manage a situation or complete a task. We touch our index finger and thumb together to reach this state of absolute relaxation. So that you know, subscribers to this effortless meditation podcast are keeping it going. Thank you! We also appreciate you sharing this content with others and leaving your thoughts in the comments. Visit us on Facebook, and record a min. Voice message here. --- Send in a voice message: https://anchor.fm/effortlessmeditation/messageSupport this podcast: https://anchor.fm/effortlessmeditation/support

Have you ever been so in the moment that everything else seemed to disappear, and you felt a sense of fluidity between your body and mind? This state of mind and condition is known as a being in the zone or flow state, an altered state of consciousness that occurs when we are fully engrossed in an activity. It has been linked to peak performance, creativity, and overall well-being. In this episode, we'll discuss a flow state, how to achieve it, and the benefits of being in this heightened state of consciousness.

Learning how to access it by practicing meditation regularly would be best. Flow has several benefits. It is associated with increased happiness, higher intrinsic motivation, greater creativity, and better emotional regulation, among other positive effects. For example, Flow states often occur when a person is highly interested in what they are working on, but there are things that you can do to foster a flow state. For example, doing something you love, adding a little challenge, and minimizing distractions can help you achieve flow. Another example is that being in a flow state can help you focus on what you are learning and be more productive when studying. To do this, find a quiet place to study, set a goal for how much you will accomplish during your study session, and choose study materials that are within your skill level but still just a little bit challenging.

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

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Greeting! Welcome, my friends. Great to be with you today. An abundance mindset is when you believe there are plenty of resources for everyone. A scarcity mindset is when you believe resources are limited. A scarcity mindset causes hyper fixation, leads to short-term coping instead of long-term problem-solving and increases jealousy and stress.The enemy of abundance is contracted awareness. One fun Harvard study found that when people focus intently on one particular thing, other possibilities right in front of them go completely unnoticed. Therefore, loosening the mind’s focus and creating an expanded awareness that fosters the abundance mentality is vital. Understanding and creating confidence in what you are both great at and love to do is an excellent way to foster belief in yourself. Learn how to share your gifts and provide value by serving those who benefit most. Confidently share what you do online or in person through a personal brand presence.I thank you for your support and participation. So long.--- Send in a voice message: https://anchor.fm/effortlessmeditation/messageSupport this podcast: https://anchor.fm/effortlessmeditation/support

Greetings, my friends; great to be with you at the end of the 2022 episode. Merry Christmas, Hanuka, Kwanzaa, andSheng 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.

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Greeting my friend

Happy Holidays to all of you around the globe. I wish you the best of health. May your family and friends gathering be warm, joyous, and mindful.

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. Keep them coming.

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

When it comes to sleep, quantity is important—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 that you get the essential physical, mental, and emotional benefits you need from your slumber.

It’s no secret that sleep is one of the most important 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.

Getting enough sleep is important 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.

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I hope you found this podcast valuable, and I appreciate your subscription. Many thanks for your time. Please accept my deepest gratitude. Thanks for listening. Thanks for subscribing. Thanks for sharing. Thanks for being here and helping to make this podcast, this episode, and this thing we do all possible to help you relax, focus, and be mindful.

Mindfulness means living in the moment and fully being aware of our inner and outer experiences. When you are mindful, you observe your thoughts and feelings from a distance without judging them as good or bad. When it is cultivated intentionally, it is referred to as deliberate mindfulness.

By practicingmindfulness regularly, you will not only feel better, but you can physically alter the structure and function of your brain. Anxiety and worry will no longer consume you, and you’ll be more focused and aware than ever.

Being more mindful means slowing down some of our actions and focusing on one thing at a time. While it is very difficult to be fully present every waking moment, we can work to cultivate some more mindfulness in some small moments of our day. With practice, these small moments of mindfulness can carry over into the rest of our lives and help us to be more present in our days.

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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.

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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.

Well, "Trance capsulate our mind with true and untrue thoughts and create virtual reality. Create a comfortable lazy, sad, and sometimes imaginary world for us. It is hard to break it. But it is necessary to get out and face reality, the real life, the real problem. How to do this? By being in the present, living moment by moment. Be aware of what we say, what we do.

Remember, all is temporary. As I said so many times, we are all passengers. So let us make this trip pleasant, connected to nature, and purposeful.

My friends, we built these cities like a wall around us to separate ourselves from nature. We are not connected emotionally and mentally with our air, water, trees, and earth. We bulldoze forests so we have modern cities. In agriculture, we poison our food for more products and money. Knowing we are cutting our lifeline. Well, what should I say as I know all of you are aware of how bad the environmental situation is. Every one of us should work toward solutions to this problem. It is an unfortunate situation.

You see, my friend, People who are more connected with nature, are usually happier in life and more likely to report feeling their lives are worthwhile. This is because nature can generate many positive emotions, such as calmness, joy, and creativity, and can facilitate concentration.

The goal of this meditation is to break our Trance and connect us to nature and the present time.

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Sleep is essential to several brain functions, including how nerve cells (neurons) communicate with each other. Your brain and body stay remarkably active while you sleep. Recent findings suggest that sleep plays a housekeeping role that removes toxins in your brain that build up while you are awake. In this episode, I suggest four tips to improve sleep patterns mindfully.

Thank you for your support, And suggestion. Be sure to visit the podcast website to access more mediation episodes. Your review of this podcast will help us and others to work together.

I hope this session helps you. I would appreciate dropping a few words if you like this podcast for us at Google Review or Facebook Review. Your review means the world to me, and I thank you for it.

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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.”

Today I lost one of my family members, and this episode is dedicated to him. I wish you a smooth journey joining mom.

The reality is that you will grieve forever.

You will not ‘get over the loss of a loved one; you’ll learn to live with it.

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

You will be whole again, but you will never be the same.

Nor should you be the same nor would you want to.” — Elisabeth Kubler-Ross.

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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.

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Thank you for being so supportive; without your support, this podcast was not have been possible. Thank you!

Deep breathing (sometimes called diaphragmatic breathing) is a practice that enables more air to flow into your body and can help calm your nerves, reducing stress and anxiety. It can also help you improve your attention span and lower pain levels. That means that purposeful deep breathing can physically calm your body down if you feel stressed or anxious. In addition, it can help deal with day-to-day anxiety as well as more pervasive problems such as generalized anxiety disorder, Improves immunity, increases sleep quality, Decreases toxicity of the body, Improves digestive system, Improve concentration and cognitive properties, Gives healthy and glowing skin, Reduces inflammation in the body, Helps sinusitis and Strengthen lungs.

I hope this session helps you. I would appreciate dropping a few words if you like this podcast for us at Google Review or Facebook Review. Your review means the world to me, and I thank you for it.

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I hope this session helps you with the relaxation of your back. I would appreciate dropping a few words if you like this podcast for us at Google Review or Facebook Review. Your review means the world to me, and I thank you for it.

Daily Body Scan Meditation is an excellent way to release physical tension you might not even realize you're experiencing. Body scanning involves paying attention to body parts and bodily sensations gradually from feet to head. By mentally scanning yourself, you bring awareness to every aspect of your body, noticing any aches, pains, tension, or general discomfort. The goal is not to relieve the pain entirely but to get to know and learn from it so you can better manage it. Body scan meditation can promote body awareness, stress awareness, and relaxation. Practice it often.

Thank you for your support, suggestion, and questions. Please find us on Facebook or Google.

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Spinal anatomy is a remarkable combination of strong bones, flexible ligaments and tendons, large muscles, and susceptible nerves. It is designed to be incredibly strong and protective. Mindfulness-based stress reduction (MBSR) and cognitive-behavioral therapy (CBT) may prove more effective than usual treatment in alleviating chronic low-back pain, according to a new study funded by the National Center for Complementary and Integrative Health (NCCIH), part of the National Institutes of Health.

I hope this session helps you with the relaxation of your back. I would appreciate dropping a few words if you like this podcast for us at Google Review or Facebook Review. Your review means the world to me, and I thank you for it.

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Letting go is the essence of mindfulness meditation. Thoughts, emotions, ideas, opinions, beliefs, emotions, and sensations are all to be observed, explored, and then let go. This can be a difficult part of mindful living. Letting go is hard because it means that you need to free yourself from some aspects of your past. Things that have become a part of yourself – of what makes you who you are today.

Letting go is characterized by inner peace as you create your “new reality.” It is because you allowed yourself to go through the process and express grief, anger, depression, and regret. This is now the time where you finally understand and accept what you’re going through and decide to move forward.

I hope you enjoy this episode and help you to let go. Let us practice it over and over to enable us to let go effortlessly.

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Walking Meditation is awareness of mental and physical states; walking meditation—like mindfulness in general—can help us gain a greater sense of control over our thoughts, feelings, and actions, allowing us to respond in more constructive ways when we experience negative thoughts or emotions. Find a lane that will enable you to walk back and forth for 10-15 paces—a relatively peaceful place where you won’t be disturbed or even observed (since a slow, formal walking meditation can look strange to people unfamiliar with it). You can practice walking meditation either indoors or outside in nature. The lane doesn’t have to be long since the goal is not to reach a specific destination but to practice a very intentional form of walking where you’re mostly retracing your steps.

Walking meditation involves carefully thinking about and doing a series of actions you usually do automatically. Breaking these steps down in your mind may feel awkward, even ridiculous. But it would help if you tried to notice at least these four essential components of each step:

1, the lifting of one foot;

2, the moving of the foot a bit forward of where you’re standing;

3, the placing of the foot on the floor, heel first;

4, the shifting of the body's weight onto the forward leg as the back heel lifts while the toes of that foot remain touching the floor or the ground.

Please post your feedback and let me know if this episode is helpful to you. Thank you for your support and participation in the mindfulness process. Thanks.

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Human thoughts, feelings, and behaviors are rooted in the brain, where a complex network of cells receives information from the internal and external environment, transforming this information into our experience of ourselves, the world around us, and our relationships with it. The body scan is one of the most effective ways to begin a mindfulness meditation practice. The purpose is to tune in to your body—to reconnect to your physical self—and notice any sensations you're feeling without judgment. While many people find the body scan relaxing, relaxation is not the primary goal. The goal is to train the mind to be more open and aware of senses—and ultimately, more accepting. With time and practice, the body scan will build your ability to focus and be fully present in your life.

It is funny we all feel our mind is located in our head. Anywhere we go, our minds go. But this is not necessarily true. We know our minds travel to many places we have never been. Or we feel so many sensations we never touched. Your brain is not your mind. The brain is the organ of the mind, just as the lungs are the organs for breathing.

The following are steps for performing a scalp massage:

First, find a place in your room that is comfortable and noise free. Take a seat at that spot.

Next, place the fingers of both hands on your forehead and let them touch each other at an imaginary midline, and keep your thumbs rested on the temple.

Apply firm but light pressure on the forehead and then release the tension. Repeat this.

Next, shift your fingers along with the thumb further up your forehead towards the hairline region. Press again and release, and repeat the steps.

Now move further with your fingers on your scalp and keep pressing and releasing with your fingers.

An acupressure point lies three-quarters of your hairline up your scalp. Press your scalp at this point and release.

Keep moving downwards towards your neck with your fingers and massaging various pressure points on your head.

Once you reach the base of your skull, move back to the forehead again. This time place your fingers half an inch away from the imaginary midline of your forehead and work up like earlier in this new position.

Again, get back to the forehead and place your fingers at an inch's gap from the midline and work your way up. Once you get used to this procedure, synchronize it with your breathing. Inhale while you press and exhale while you release.

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My friends, if you don’t get enough sleep, you might experience side effects like poor memory and focus weakened immunity, and mood changes. Most adults need 7 to 9 hours of sleep each night. I hope this guided meditation helps with your sleep. As you practice, you relax and sleep better each time.

Sleep is required for brain function. Sleep affects many aspects of brain function, including learning memory, problem-solving skills, creative decision-making, and focus concentration. Sleep is essential for good health. We need rest to survive — just like we need food and water. So, it’s no wonder we spend about one-third of our lives sleeping. I hope this episode helps you to sleep better. You can use it when you need it. Your feedback, suggestions, and questions are welcome.

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Welcome, Welcome

My friends, thank you for tuning into Effortless Meditation Podcast. I am so glad you are here, as I have a special episode in which so many of you were asking about chanting, music, and international spirituality.

My special thank go es to our monthly supporter. I am working and trying to create an excellent and informative meditation material for you. For those unable to support monthly, I will provide a Paypal link for an occasional or one-time donation. Here is the link https://www.paypal.com/donate/?hosted_button_id=UYZ6NPHNXL92C

About this meditation music, All the credit belongs to freesound.org, which 34+ musicians from freesound.org

7+ languages; of course, it is not a complete song, never will be. Exactly like our life, our mediation practice, our love, and kindness.

Just to mix up free sound and learn audacity places & cultures like Yucatan jungle / Mexico - Barcelona - native American east - Greenland (Canada) - Tibet - Gregorian - seaside whale recording. Please, please, if you like it, let me know; feedback is so necessary.

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The purpose of mindful breathing is to anchor yourself in the present moment, so you can let go of worrying about the past or the future. Conscious breathing has been shown to reduce anxiety, help with burnout, provide certain types of pain relief, and decrease negative thinking.

Deep breathing slows your heart rate, allows the body to take in more oxygen, and ultimately signals the brain to wind down. It also balances your hormones- lowering cortisol levels and increasing the endorphin rush in the body.

Breath-work helps put the brakes on acute stress response and diverts the health problems associated with chronic stress. By eliciting the body's relaxation response, deep abdominal breathing helps reduce blood pressure.

Thank you for your feedback, suggestions, and support.

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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.

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War is Mara. Troubling emotions is Mara. Greed, Hatred, and Delusion are Mara. We can say, “I see you, Mara,” when this feeling comes to us. Recognizing and accepting Mara will create an opportunity to convert these feelings to love and compassion. Mara is real; we all have witnessed it in our lives through history. Dealing with Mara is to understand it. Pay attention and have the intention to have a conversation with Mara. I invite you to listen to this poem from Margot Bickel, which I think is a perfect conversation with Mara. Remember, Never run away from Mara.

How many times did you hope

and lay a trap

to grasp at a loving word

a caress

or a hearing ear?

How many times bare

did you find your trap?

Don't give up

get ready to spread the trap

over 'n' over.

'MARGOT BICKEL"

The mediation end music is called Tears_And_Joy by _David Fesliyan, Thank you, David. Thank you for your artistic contribution to the podcast.

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Greeting, My friends welcome back. Glad to be with you. It is an honor to be with you and sit with you to do this mediation.

Thank you for your support and feedback. As we continue to pass through our time, we practice being alert, attending fully to the present time, being the best we can be, and being helpful to ourselves and others.

Your suggestions are welcome. You know you can leave a minute voice message when you visit the episode website. or find us on Facebook which I include the address in episode note

Align your body and mind.

Allow me to welcome you to your inner Awesomeness.

You have all you need.

It lies within, just below the surface of your skin, and on the other side of your limiting beliefs.

Right here, waiting for you to remember who you are.

Inner Awesomeness has two key elements,

Acceptance and Courage

Magic of acceptance start when you accept reality with all beauty and ugliness. When you take the responsibility of being you, you get to reside in the present time and not the past time or future.

The magic of courage is to face the demons, stop resisting, stop running away. Courage is the act of surfing. First, you meet the wave head to head Till you pass through the waves, and finally, you ride them back to shore, you practice till you can handle huge waves, and you dance over them. Visit EMP's "Effortless Meditation Podcast Facebook page" Leave your comment and like us.

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The body scan is one of the most effective ways to begin a mindfulness meditation. The purpose is to tune in to your body, reconnect to your physical self—and notice any sensations you're feeling without judgment. While many people find the body scan relaxing, relaxation is not the primary goal.

I wish you a Happy New Year with blessings and much success. Just remember: No one can go back in time to change what has happened, so work on your present to make yourself a fantastic future. Thank you for your support and feedback.

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How to make things softer, more effortless, and understandable? Really how?

Open your heart. How? Open Heart Meditation is a natural practice to cleanse negative emotions from our spiritual heart, relieve anxiety, reduce stress, and help us to feel calmer, more peaceful, and joyful in our daily life. This beautiful and straightforward meditation brings significant benefits by opening our spiritual hearts.

Let me tell you an old story. Once upon a time, a father and seven-year-old son walked along the river and reached a vast sweet water leak. Father said: son, let's rest here over this rock. So he took off his back Pak and took out a cup and bag of salt.

Then he looked at his son and said, "Let me teach you how to open your heart to the world. Son asks: father, how?

Father pure the salt over half of the cup, then filled it with water, mixed it, and gave it to son. Ask him to drink it. Son with hesitant Durant a little, and the taste was horrible, and he almost threw up.

Father said, ok, enough, then took another cup fill it with salt, and threw it into the lake. Then fill the cup with lake water and give it to son. He drank it. It was sweet and much better taste than the first one.

Father said, " Son, I want you to open your heart as wide and deep as this lake. Salt is negative thinking, doubt, unhappiness, hate, anxiety, and anger in this example. Water is you and your heart. If your mind expands and your heart wide open, all of this salt ( meaning unwatered feeling, anxiety, anger ) will not affect you. So be like a lake-wide and deep.

I wish all of you to be the lake, take it easy, live in the moment, accept the reality as it is, and know you are a good human being, and all of us are progressing each day. I hope your Christmas is filled with joy and laughter this year.

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Season Greetings

Welcome to the effortless mediation podcast; welcome if you are a first-timer.

If you are a regular listener of this podcast, welcome back. It is great to be with you.

As we reach the end of 2021, I thought maybe we practice self-love today. 2021 with COVID mainly was challenging mentally and physically. But, look, it is December, and we did manage to live through it.

Mirror meditation allows you to look deeper. And when you can give that attention to yourself, you’re able to show kindness and compassion to others.”

Mirror meditation for 5-10 minutes a day reported a significant decrease in stress, anxiety, and depression accompanied by increased self-compassion.

Thank you for your support and feedback, as always.

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Do you believe that all people are morally equal and thus entitled to some form of equal treatment? My friends, prejudice against people who don't share our race, ethnicity, gender, religion, or political view creates an atmosphere of distrust and hostility dividing us. Where these divisions come from and how to heal them is meaningful action all of us need to challenge. Here is the transcript of this meditation.

FIND A COMFORTABLE POSITION, STRETCH IF YOU LIKE, BE CALM, BE ATTENTIVE TO YOUR SURROUNDINGS, BE HERE, WITH ALL YOUR MIND AND BODY TOUCH AT THE PRESENT TIME. FOR A FEW MOMENTS, DO NOT MIND YOUR JOB, YOUR TOI DO LIST, YOUR COMPUTER, AND YOUR CELL PHONE, TURN THEM OFF FOR A FEW MIN. TRY TO SLOW DOWN YOUR THOUGHT PROCESS

LET US DO 3 DEEP BREATHING TO DEEPEN THE RELATION BETWEEN OUR MIND AND OUR BODY.

1. 2. 3.

NOW I WANT YOU TO SEE YOUR SELFE AS A PASSENGER

YOU ARE GOING ON A SHORT TRIP

HOW DO YOU LIKE ABOUT YOUR TRIP BE LIKE?

CALM, RELAXED, AND ENJOYABLE?

YES, ANXIETY COMES TO YOU. THAT IS VERY NORMAL

YES, NEGATIVE THOUGHTS PASS THROUGH YOUR MIND, NOTICE THEM AND LET THEM GO

I INVITE YOU TO THINK ABOUT HOW LUCKY YOU ARE MAKING THIS TRIP

YOU ARE HEALTHY AND HAPPY

HOW THANKFUL YOU ARE TO SEE FRIENDS, FAMILY, AND NEW PEOPLE

HOW GRATEFUL YOU ARE TO SEE NATURE AND NEW PLACES.

HOW HAPPY YOU CAN ENJOY THIS PRESENT TIME, YOU CAN ENJOY EACH MOMENT, YOU CAN FEEL WITH YOUR WHOLE BODY THE JOY

NOTICE THE BEAUTY OF THIS MOMENT, SIMPLE, TRUE, AND REAL

WE ARE ALL PASSENGERS, PASSING THROUGH THIS MOMENT TOGETHER.

WE HONNER FRIENDSHIP. WE RESPECT EACH OTHER AS FELLOW HUMAN BEINGS.

WE, YES, WE, AROUND OF THIS GLOBE, REJECT ANY WAR AND DESTRUCTION.

WE USE THE POWER OF NO FOR INEQUALITY, PREJUDICE, DISCRIMINATION, AND RACISM.

WE WILL KNOW THIS PRACTICE OF MINDFULNESS reduces the correspondence bias, negativity bias, and self-positivity bias IN US.

Thank you for joining today. I appreciate your support, comment, and feedbacks.

I wish you a Happy Holidays, Be safe…….

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Meditation in itself is not the healer but helps you in so many ways to start healing. In this episode, we will discover the healing benefits of meditation. I believe a recent increase and interest in meditation comes from the growing need for civilization to slow down and seek balance. In a world that bombards us with notifications, alerts, and deadlines, we have lost control of our focus and attention, which leads to evolving stress and lack of productivity. Meditation is not supposed to stress you out! It should be effortless. Whenever you feel the effort needed to meditate, you need to see it as an opportunity to return to your breathing and relation. It would be best if you were comfortable, focused, and relaxed during your meditation. It would help if you also were ready to be healed emotionally and physically. Positive effects of meditation are as follows: Lower Blood Pressure, Less Stress, Lower stress chemicals in the blood increased healing and repair better focus and attention Anxietygreater sense of awareness Less Pain.

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Deep breathing slows your heart rate, allows the body to take in more oxygen, and ultimately signals the brain to wind down. It also balances your hormones, lowering down cortisol levels, increasing the endorphin rush in the body. When you breathe deeply, you give your internal organs a message of well-being while oxygenating your blood. If you get into a rhythm of deep breathing daily, you will heal faster and live a much healthier life. In addition, deep breathing makes you concentrate hard on the breathing process, thus taking your mind away from pain or other stressors.

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What is pain? Pain is an uncomfortable feeling that tells you something may be wrong. unpleasant bodily sensation or complex of phenomena that causes mild to severe physical discomfort and emotional distress

When your body is injured in some way or something else is wrong, your nerves (cells that help your body send and receive information) send millions of messages to your brain about what's going on. Your brain then makes you feel pain.

What is the treatment of pain?

Pain medicines. physical therapies (such as heat or cold packs, massage, hydrotherapy, and exercise), psychological treatments (such as cognitive-behavioral therapy, relaxation techniques, and meditation), mind and body techniques

Is pain an emotion or a sensation?

Pain is composed of two components: physical and psychological. This means that pain has both an emotional and a physical side.

So, Let's do this meditation together, and I hope it helps you reduce your emotional and physical pain.

Please use the links provided to leave a one-minute voice message and support this podcast. Those are supporting currently, thank you from the bottom of my heart, and those who are unable to help, please, if you know a family member, friend or co-worker, who can benefit from this meditation podcast, let them know.

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Walking meditation can be an alternative for those who don't like to meditate while sitting still. During walking meditation, you'll focus on the sensations in your feet, as opposed to focusing on your breathing during many other types of meditation. The benefits of walking meditation include better balance, improved mental health, and a lower risk of chronic illness.

Please look at your imaginary line for 5 second

Three deep breathing

Relax, focus be happy you can do this walking meditation.

Start walking, look forward, head up bring your attention to the present time.

Feel the ground with the sole of your foot

Look carefully if you are inside or outside

Pay attention to your surrounding

Try to see new things, perhaps wildflowers, if you are outside

Feel the beauty of the flower

Every step, when you touch the ground

Your concentration increases

Fell the energy of bath beneath your foot

Be aware of the gravity

Feel you are part of this nature as the wildflower

Feel the wind on your skin

The same way the wildflower feel it

Each U-turn is an opportunity

To be more focused and more attentive to the present time.

Continue same way......................................

Remember, Be a receiver and do not judge, do not change anything

You are an observer, feel, look and understand things in front of you

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The body scan is one of the most effective ways to begin a mindfulness meditation practice. The purpose is to tune in to your body—reconnect to your physical self—and notice any sensations you're feeling without judgment. While many people find the body scan relaxing, relaxation is not the primary goal. Developing greater awareness of bodily sensations can help you feel more connected to your physical self and gain greater insight into potential causes of unwanted feelings. This knowledge can make addressing what's wrong, leading to improved wellness in the body and mind. This is a form of mindfulness meditation where instead of focusing primarily on your breath, you focus on the sensations in your body. This type of meditation can help you better manage pain, stress, and anxiety by directing your attention to how each part of your body feels.

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Welcome, back my friends. I am so happy to be with you today and doing this meditation together. Today's meditation title is Let it go.

Letting go is the essence of mindfulness meditation. Thoughts, emotions, ideas, opinions, beliefs, emotions, sensations are all to be observed, explored, and then let go. This can be a difficult part of mindful living.

The only way you can let go is by not engaging with anything that is going on in your mind, which means anything that you feel and anything you think about what you feel. So you allow it all to pass by without getting involved at all simply.

This guided meditation helps you let go of things, people, and circumstances causing anxiety and unhappiness in your life. You can let go of trying to anticipate the future, control the present, and reason with the past through powerful visualization.

I know my friend, Letting Go In Meditation Isn’t As Easy As It Sounds, but we can do it with meditation practice.

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When was the last time you engaged all of your senses while eating?

For this meditation, I invite you to bring a piece of fruit or bowl of food and place it in front of you. We can be sitting on the ground, crossed legs lotus position, or at the table for this practice. Focus all of your attention on the food in front of you.

Being mindful of the food you eat can promote better digestion, keep you full with less food, and influence wiser choices about what you eat in the future. It can also help you free yourself from unhealthy habits around food and eating. Mindful eating, paying attention to our food, on purpose, moment by moment, without judgment, is an approach to food that focuses on individuals' sensual awareness of the food and their experience of the food. It has little to do with calories, carbohydrates, fat, or protein.

Thank you for being here. Thank you for your support and your mindfulness. With Many blessings till next episode

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Shower meditation is mind cleansing. It is a practice of using the water as a mechanism to wash away the stress, tension, and anxiety within your body. Mindfulness in the shower is important so you can take a beat during your regular self-care routine. You let your mind wander, go completely into autopilot, or just shut down mentally. Instead, you can use this time to work on your mindfulness practice. Make your shower time a cleansing ritual for the body and the mind, using the prompts in this exercise. You can practice with any or all of your senses in the shower, but you will focus primarily on the physical body for this practice.

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If you feel stuck or anxious about your life, it could be time for a change or shift. This meditation may help. You can listen and see what you feel. Many people reduce their anxiety and separation by mindful meditation. This is because we sit and pay attention to our breathing. E stay at present; we do not change or construct anything. as simple as that. Try it and let us know how it goes.

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Walking meditation lowers stress, reduces anxiety, improves sleep, makes exercise more enjoyable, increases focus & concentration, slows you down, helps you get to know your body, great for mental health, enables you to connect with nature, lowers blood pressure, expands everyday mindfulness, enables you to stay in the present moment. Today's meditation involves focusing closely on the physical experience of walking, paying attention to each step. For example, during walking meditation, you'll focus on the sensations in your feet instead of focusing on your breathing. A walking meditation You walk in a straight line, taking your time, using the sensations in your feet as the anchor for your attention. For this meditation, if this is your first time going walking meditation, Determine where you like to do it. It can be inside or outside. For this meditation, we do ten feet distance. But it can be 100 feet or 5 feet. Make sure is a clear path to walk. Walk along the line, slowly and mindfully. Normal walking is about getting somewhere, but walking meditation is not, so take your time. Your breath should be relaxed and natural. Your arms and hands can be rested on the side. Focus on the sensations in your feet as you lift one foot, move it forward, Complete one step, then start the other one. You can do it bear (if it is safe) foot or with shoes on. Thank you for joining my friends. Take good care till the next episode. Let's give it a try, and let me know how it goes. I will be glad to answer any questions you may have.

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Today's title arrives now; I invite you to come and stay in the present time. Our sitting, our daily meditation, is about to be in the present time. So be mindful of each moment.

There are many benefits to being present. Practicing mindfulness can boost your memory, increase your focus, reduce stress, improve your emotional fitness, And, most of all, learning how to be present will help you live with passion and purpose.

Being present means being actively engaged in what's going on right now. It's an important skill to tackle your daily life. Mindfulness is a state of focused awareness of the present, acknowledgment of thoughts, feelings, and sensations without judgment.

Thank you for your support and as you know we offer this podcast for free if you are benefiting from our podcast, please consider helping to support it. 100% of every donation is used to maintain the podcast and create new episodes. For those of you supporting already thank you from bottom of my heart.

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The body scan is one of the most effective ways to begin a mindfulness meditation practice. The purpose is to tune in to your body—reconnect to your physical self—and notice any sensations you're feeling without judgment. While many people find the body scan relaxing, relaxation is not the primary goal.

The goal is to train the mind to be more open and aware of sensory experiences—and ultimately, more accepting. With time and practice, the body scan will build your ability to focus and be fully present in your life.

Body Scan Meditation your ability to bring your full attention to real-time experiences happening in the present moment—helpful when emotions or thoughts feel wild.

Trains to explore and be with pleasant and unpleasant sensations, learning to notice what happens when we hang in there and feel what’s going on in “body-land” without trying to fix or change anything.

My friend, welcome back; as always is great to be with you. I like to thank you for your feedback and support.

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It is a great honor to be with you today, wherever you are on this earth. North, south, east, west, and center, remember we are one giant tree with one firm human root anchored deep in the ground with different branches with different colors, cultures, languages, and believes systems.

We respect each other and help each other.

Today we do acceptance meditation

acceptance teaches us a nonjudgmental attitude toward our experiences—

What does that mean? Meaning learning not to label our thoughts, feelings, or experiences as good or bad and trying not to change or resist them in any way.

To acceptance, you need to be in the present moment and be clear about what you are accepting. This way, your acceptance is effective as an opportunity to change course and improve yourself.

It will help if you home at the present moment. Here at home, you see Truth and real life in action.

You can achieve this by practicing mindfulness meditation. And by giving yourself unconditional positive regard and love while also offering it to others.

To be clear, accepting yourself doesn’t imply weakness or mean giving up and staying in the same place.

Practicing acceptance means respecting the process and your current place and acknowledging that everything is temporary.

Please pay to this beautiful and magical observable fact that every time you call and accept the feeling, sensation, and thought, it will be settle or end immediately.

Thank my friends for your attention and attendance. I hope this episode helps you with the logic of acceptance.

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As many of you requested for another sleep meditation, we arrange this e[pesode just for you. Thanks for your support. Thank you!

Sleep keeps us healthy and functioning well. It lets your body and brain repair, restore, and reenergize.

Sleep is essential for good health. In fact, we need sleep to survive — just like we need food and water. So, it’s no wonder we spend about 1/3 of our lives sleeping.

Many biological processes happen during sleep:

The brain stores new information and gets rid of toxic waste.
Nerve cells communicate and reorganize, which supports healthy brain function.
The body repairs cells restore energy, and releases molecules like hormones and proteins.

These processes are critical for our overall health. Without them, our bodies can’t function correctly.

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Mindful walking means walking while being aware of each step and our breath. It can be practiced anywhere, whether alone in nature or with others in a crowded city. Remember, Walking meditation is a way to practice moving without a goal or intention. This combination of meditating and walking can have both emotional and physical benefits. Walking meditation lowers stress, reduces anxiety, improves sleep, makes exercise more enjoyable, increases focus & concentration, slows you down, helps you get to know your body, great for mental health, helps you connect with nature, lowers blood pressure, expands everyday mindfulness, helps you stay in the present moment, and many other health perks. Mindfulness Walking Meditation is an easier way to quieten the mind compared to sitting in one place meditating. When your mind wanders, you can bring it back to the sensations of your feet touching the ground. Just like with any meditation, it’s always easy to get distracted.

As always, your support is appreciated, and your questions and suggestions are welcome.

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Today's topic is deprecation. According to Harvard Medical School, Depression continues to be a major health issue for older adults. It affects about 20% of adults ages 65 and older, and regular depression can lead to higher risks for heart disease and death from illnesses. It also affects people's daily lives by making them more socially isolated and affecting our memory. Stress and anxiety are major triggers of depression, and meditation can alter your reaction to those feelings. "Meditation trains the brain to achieve sustained focus and to return to that focus when negative thinking, emotions, and physical sensations intrude — which happens a lot when you feel stressed and anxious. The aim of meditation is not to push aside stress or block out negative thinking but rather to notice those thoughts and feelings while understanding that you don't have to act on them. Thank you for your support, feedback, and questions. We truly appreciate it. All your voice messages (please note the program allows only 60 seconds recording in the provided link at podcast not) will help other listeners learn about your experience. Also, Your comments and questions on Podcast Facebook Page are welcome and appreciated.

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The purpose of mindful breathing is to anchor yourself in the present moment so that you can let go of worrying about the past or the future. Mindful breathing has been shown to reduces anxiety, help with burnout, provide certain types of pain relief, and decrease negative thinking. This breathing exercise intends to increase oxygen in the body and allow the muscle tension to release as much as possible; This is meant to be a relaxation exercise. If it becomes stressful— Pause. Trust is what you need to remember before each breathing exercise. T= truly be present. Effortlessly breath. Do not try to breathe correctly that takes effort; you can not be effortless with effort R= Remember to be mindful. When your mind’s attention shifted, remember to be mindful bring your focus to your breathing. Outside sounds you hear are ok or different thoughts approach all-natural. See this shift as an opportunity for awareness and focus your attention on your breathing. U= Unwind and relax, breath in and count till 7, slow, calm and deep. With each number, you become more mindful of your breathing. S= Smile softly and Hold the breathing and count till 4 This is a U-turn inflow become outflow. There are moments of stillness you should feel it. The moments that there is breathing. Be aware of this moment, make you softer, kinder and easy-going in your life. T= Transform from this stillness and start your outflow. Release all tension, all negative thoughts, all unwanted feeling, self-doubt, and feel comfortable, relax and energize sense which comes at the end of each breath due to extra oxygen in your body. Thank you for your attention, attendance and awareness. Your support, suggestions are welcome.

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my friends, we, "the human," are like a giant family tree. We all are like branches, grow in different directions, different shapes, different colors, but our roots remain as one, deep in the earth. When you look at others, what you see? We will find a tendency to label or categorize other people based on our pre-existing ideas and standards. We may make positive or negative judgments based on our idea of this person. This process can happen so fast it is almost automatic. In this meditation, we change this. We try to see the divine in the other, rather than whatever labels or pictures our mind has produced. Thank you for your support Thank you for your comments Be safe; let's go out there and find divine and goodness in our fellow human beings. Remember, no matter what color, religion, gender, nationality, language, but our roots remain as one deep in our earth. Be sure to do your one-minute voice message and tell us about your experience. So long till the next episode.

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Chronic pain can be tough to handle, but when we create a mental image of our suffering, we tend to aggravate this pain, thus increasing it. Every time we feel this sensation, we will have a negative thought attached to it on a conscious and subconscious level. This meditation will teach you to change the mental image created from this pain to a peaceful and positive thought.

Meditation shifts your focus to something quiet and calm, reducing inflammation and pain. And Ehrman says when you can get into that quieter state of mind through meditation, your body isn’t releasing stress hormones into your bloodstream.

“Meditation can help your brain release endorphins, natural pain relievers,” she says. Muscles and tissues around your joints are more relaxed, and your brain can be in a calmer state, so you’ll feel less pain.

Your support, questions, and suggestions are welcome and appreciated greatly.

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Your mind is the tool. Unfortunately, we did not develop and familiarize ourselves with these valuable tools. But as we practice more, we gradually train our minds to be mindful. The tool that can help us greatly or heart us painfully. Learning how to train the mind and remember to be in our present moment is essential. Ignoring the present time is do harmful to our being. You see my friends, When you are mindful, your attention is focused on what is happening in the present moment, and you are fully in touch with reality. You are aware of what is happening in your body, mind, emotions, and the world around you. With mindfulness, we calm our minds and emotions so we can see clearer. It’s all a matter of learning to put your attention where you want it. Train your mind to do that. By practicing mindfulness, we get better at this.

Thank you for being here and attending to this present time. Right here, right now.

I thank you for your support, questions, and feedback. Thank you!

By sitting & doing your meditation, you are being mindful. The intention of being in the present and willing to experience life in real-time is a great start.

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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.

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Meditation may help you sleep better. As a relaxation technique, it can quiet the mind and body while enhancing inner peace. When done before bedtime, meditation may help reduce insomnia and sleep troubles by promoting overall calmness. Today we use sleep visualization in this meditation to relax and fall asleep faster. As you know, sleep is involved in the healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. Meditation before bed help many people, so you may like to try that.

Thank you for your support. We love your comments, so send them in and tell us about your experience listing to this podcast. We appreciate you visit us and like us on Facebook.

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Today I guide you to a relaxing full body scan. The body scan is one of the most effective ways to begin a mindfulness meditation practice. The goal is to train the mind to be more open and aware of sensory experiences, and ultimately, more accepting. With time and practice, the body scan will build your ability to focus and be fully present in your life. The purpose is to tune in to your body, reconnect to your physical self, and notice any sensations you're feeling without judgment. While many people find the body scan relaxing, relaxation is not the primary goal. I strongly advise You must not have anything to eat or drink for 4 hours.

We love your feedback, suggestions, and questions. Please consider a donation to EMP "Effortless Meditation Podcast" if you enjoy this or any other free online meditation we provide.

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Happy nowroz if you are celbrating this great evnet. As always, thank you for your feedback, questions, and support. I am happy to be with you today to do this meditation. Today's session is about Relapse. How to cope with relapse, why we have them, and how to cope with them. There are many things that can trigger a relapse in an individual. Relapse is common and necessary to go forward. Relapse telling you you are actively working on your issues. Relapse is an opportunity to change things. Recovery is a Lifelong Journey. Relapses are deflection points of recovery. Each relapse makes you stronger, Do not mistake relapse with failure. No, my friends, Think of it as a step forward in your recovery think of it as a positive coping mechanism; think of it as you facing your Anger, Your excessive habits Your anxiety Your craving Whatever attack it is, you are facing it You are accepting it and create a positive coping strategy. Because you armed with mindfulness Because you believe in yourself Because you can do your deep breathing Because you are here doing this meditation because you are calm, You are relax You are focus Because you know you have people to talk to and get help You need to trust yourself Trust all be ok at the end You are not alone This is a struggle all of us battling This is our life And it is not that easy But we can do it…..

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How to cope with self-hate and to practice self-love is the subject of this session. To be ok with who we are. To trust ourselves. It’s so easy to get lost in negative thoughts and self-doubt. Underneath those feelings of lack and insecurity often lies a deeper truth: We do not feel worthy of love. Society's ideals condition us to believe that we must always strive to be “better.” That means thinner, happier, richer, smarter—you get the picture. Rarely are we ever made to believe that we are enough just as we are? We may not even feel that we are worthy of our own love, which is so tragic. Thank you for your support. We love your questions and suggestions, keep them coming in. Please let us know about your experience by leaving a short voice message. Be well and so long.

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Today we practice stress reduction with deep breathing. breathing increases the oxygen supply to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness. Breathing techniques help you feel connected to your body it brings your awareness away from the worries in your head and quiets your mind. Deep breathing should be slow and gentle. Remember to fill the abdomen, not just the chest. A simple way to make sure you are doing this is to place one hand on your stomach and one on your chest. Breath deeply and make sure your hand on your stomach is rising. Try to be aware of your breath, heartbeat and to release tension from your body. Sometimes it’s easier to lie down or sit comfortably in a chair. Can’t find time for these techniques? Consider ways to sneak them into your schedule, like right when you wake up and go to sleep, driving home from work, in the shower, or even put a reminder on your phone or a post-it note on your bathroom mirror or computer monitor at work. Thank you for your support, feedback, and questions. We love them, keep them coming in; this way, we know you are listening. Thank you for being our listener. Please leave a voice message and let us know about your experience during this session. All the info is in the podcast show not. So Long!

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In this episode, we wish well for those feeling unwell; perhaps they are in hospitals or homes.

Yes, we have many of them around the world.

After 2.5 million dead worldwide from covid and counting, This pandemic is not under control in any way yet.

What covid teach us? This world is interconnected.

As Saadi said beautifully 800 years ago, his book call Golestan

Human beings are members of a whole,

since in their creation, they are of one essence.

When the conditions of the time bring a member (limb) to pain,

the other members (limbs) will suffer from discomfort.

You, who are indifferent to the misery of others,

they shouldn't call you a human being."

So do not forget the poor and unfortunate during this pandemic.

The Beautiful Music at the end of this episode is donated by David Fesliyan, a talented artist and great musician.

I'm grateful that you are listening to this podcast.

Be sure to send your voice messages, questions, and feedback.

We love to hear them. Thank you for sharing

Till next episode, be good, be strong.

And continue your daily deep breathing and medication.

Your support is truly appreciated.

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In this episode, we evaluate what acceptance does to us when we accept reality. Acceptance is spacious, non-judgemental, unattached To accept is not an endorsement To accept is not an opinion To accept is to recognize, to notice, Acceptance is mindfulness and awareness of reality as it is And what about now What’s present here with you now What’s arising in the body What can you sense through the breath? Is there stillness or movement in mind? We hope this episode helps you with the acceptance act. As always, we love your feedback, emails, and suggestions. Thank you for your support.

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When you are so full of sorrow that you can't walk, can't cry anymore, think about the green foliage that sparkles after the rain. When the daylight exhausts you when you hope a final night will cover the world, think about the awakening of a young child. by Khayyam

In this meditation, we reflect on how to be happy and break our bad habits. It is up to you to dedicate the time and make the necessary efforts towards your goals. So say to yourself, “I intend to relax, be accepting of life as it comes, break bad habits and create new helpful ones, and be open to learning new things, always being genuinely happy.”

You are fully capable of relaxing at any time you need to, allowing for life to come as it does, accepting the moments that are challenging as well as those that are pushing you quickly towards your goals.

When you feel a moment of tension come, the way you instantly relax is to take a big, deep breath and focus only on that breath when you do so.

Allow nothing else to matter except your breath, and if you do this correctly, you will instantly feel more relaxed.

Please visits our website and tell us about your experience. Your support is appreciated.

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Sometimes, we get stuck. We become hooked on a problem or issue, and it seems unable to be happy or at peace. We find ourselves looping back to this issue repeatedly, rehearsing conversations; we berate and condemn ourselves for not doing things differently.

We’re anxious, angry, frustrated, fearful, or sad. This meditation helps you to overcome this situation. To be happy and accept love and kindness.

We love to hear from you; please help other listeners by expressing your feeling after this meditation. Please visit us for your message, support, and additional information. Your review and comments are appreciated.

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Happy Valentines's Day, my friends. Today we celebrate love. Love inside and outside, feeling good about yourself has benefits for others too. In relationships, it can eliminate the tendency to cling to or control your partner’s love, allowing for a more valid, more profound connection. You can open your heart more freely to others when you feel love for yourself from within. “Recognizing that no one else can complete us actually enhances our capacity to love and receive the love of others,” Salzberg writes in Real Love. “It’s in that process of really listening, really looking at somebody, really being there, that the possibility of genuine connection, and then real love, can grow.

We love to hear from you. Let us know how your Valentine's Day was?

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For this episode, we did not have any long introduction so you can concentrate and start with Bedtime Deep Sleep Meditation. We hope this session helps you, please leave us a message at effortlessmeditationpodcast.com, let us know about your experience.

You know In America, 70% of adults report that they obtain insufficient sleep at least one night a month, and 11% report insufficient sleep every night. It is estimated that sleep-related problems affect 50 to 70 million Americans of all ages and socioeconomic classes.

Sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases. Without enough sleep, the brain cannot function properly.

Sleep plays an important role in your physical health. sleep is involved in the healing and repair of your heart and blood vessels. you get sick less, helps you to stay at a healthy weight. will help you to lower your risk for serious health problems, like diabetes and heart disease. Reduce stress and improve your mood. Think more clearly and do better in school and at work. Get along better with people.

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May this new year bring new happiness, new goals, new achievements, and a lot of new.

Today we talk about our minds. The mind can be an enemy if not train properly or can be a best friend when train properly. Monkey mind or mind monkey, from Chinese xinyuan and Sino-Japanese shin'en 心猿 [lit. "heart-/mind-monkey"], is a Buddhist term meaning "unsettled; restless; capricious; whimsical; fanciful; inconstant; confused; indecisive; uncontrollable.

You see, my friend, the best way to explain our mind's relationship is like a parent and child relationship. This relationship is base on love.

When the child does not obey, we apply pressure or show authority; we listen, reason, talk, and convince. With excessive force and pressure, the child may obey us, but our relationship with our kid is gone. The intention of being understanding, loving, and compassionate is to destroy.

That is why we need to be aware and mindful and be present in each moment. That is why we do our meditation to train our minds.

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You asked: Do you need to believe in Buddhism to meditate?

Not at all, my friends. You see, meditation is a process of knowing yourself and your world.

Mindfulness is a tool and technics to discover yourself. Think of it as meditation is a gym, and mindfulness is the weights and equipment to exercise to build up your mind’s mussel. To cultivate your mind to know yourself, to learn your surrounding, to know the purpose of your being.

Working out to be mindful should be your way of life. If you do it to be cool, to be sexy, or to act as a holy man or women,

You are mindless. It is ok to begin your meditation practice this way, but you must relinquish them sooner or later to find your true self.

Imagine you are in front of a large mirror.

But hardly you can see yourself.

You see a thick layer of dust sat over the mirror.

With bear hands, you start to push away the dust.

You ask your self

Am I the reflection in the mirror

Or

Am I all this dust

Dust of self-doubt

Dust of dishonesty

Dust of hatred

Dust of material attachment

Dust of lousy intention, greed, envy, and revenge

So, if you like to see

If you like to know

If you like to understand

Yourself

Keep cleaning the mirror.

Please do it for yourself

Do it to train your mind

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I try to simplify the concept by easy example in this meditation. If you are struggling to keep your focus in your meditation, this session helps you greatly. Please remember meditation practice will train your mind mussels and your attention span will increase after awhile.

Mindfulness means living in the moment and being fully aware of our inner and outer experiences. When you are mindful, you observe your thoughts and feelings from a distance, without judging them as good or bad.

Not being mindful is costly. More than 25 years of research reveals that mindlessness may be very costly to people. In these studies, researchers have found that an increase in mindfulness results in an increase in competence, health and longevity, positive affect, creativity, charisma, and reduced burnout, to name a few of the findings.

Please visit effotlessmeditationpodcast.com for more information and to listen to other episodes. You can review and ask questions on our Facebook page as well. Thank you for listening. We appreciate your support.

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Last Breath It is a window to fly to a new life last breath It is the beginning of a new love So, we shouldn’t be afraid of last breath last breath is the hope last breath is the love last breath is a new beginning last breath is a window to be present in this universe Death is the most ignored word Death Is the shadow next to you at each moment Yes, my friend, Death can strike at any time That is why we need to be prepared; we need to be mindful about it, be at ease, and accept it. Let's align our time here on this earth with our values Let’s accept we all die one day, and we are totally ok with it.

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Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” -

MLK said it beautifully.

We are on the eve of his day. Let’s celebrate his birth. Let’s love, patient, and mindfulness fill our hearts and mind today. We need it to heal the hate in America and the world, my friends. I hope this session helps you with the current feeling. I hope this meditation calms you down. Our love and undressing will merge and cove the darkness.

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James Baldwin reflected: “Perhaps home is not a place but simply an irrevocable condition.”

The journey to home starts with our daily meditation. Simply, a trip to the inner self where you feel at home, relax, focus, and aware.

Today, all of us are coming home! We feel relaxed and comfortable as our world and life get noisy, questionable, and foggy.

The journey to coming home starts with our daily meditation, With our intention, With our awareness, With our open heart and mind.

Our daily pause, our deep breathing, concentration, and relaxation, and our daily realignment.

Be sure to send me your feedback about today's experience. Let me know if this homecoming makes sense to you or not?

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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.

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In this episode, we meditate in front of our minds' mirror to know ourselves better and connect with ourselves. To love ourselves.

Yes, everything, and everyone is your mirror. This is the greatest of all secrets and the only one you need to understand to transform your life.

Every single person in your life is your mirror. They reflect parts of your own consciousness to you. In this episode, we meditate in front of our mind mirror to know ourselves better and connect with ourselves.

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Albert Einstein said:

Imagination is more important than knowledge. For knowledge is limited, whereas imagination embraces the entire world, stimulating progress, giving birth to evolution.”

This podcast is free, but your support is appreciated.

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Love is best when mixed with anguish.

In our town,

we won't call you a Lover

if you escape the pain.

Rumi

A tree, when it has no fruit to offer, remains erect. But when the tree is laden with fruit, it bends down.

When you really have something to offer to the world, then you can become truly humble.

If you are all pride and ego, then nobody will be able to get anything worthwhile from you. When you have genuine humility, it is a sign that you have something to offer to humanity.

Humble people handle stress more effectively and report higher levels of physical and mental well-being. They also show greater generosity, helpfulness, and gratitude—all things that can only serve to draw us closer to others.

Great rewards of humility are inner freedom from protecting those parts that we try to hide from ourselves and others. In other words, we develop a quiet, understanding, and compassionate heart.

My deepest gratitude goes toward you, supporting now and referring this podcast to family and friends to listen.Thank You!

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Today we will meditate to energize our inner healing power. When our mind is not trained on being mindful and aware of our feelings and emotions, we accumulate negative thoughts, self-doubt, and self-hate. We start judging ourselves and others.

Untreated feelings and thoughts such as anxiety, anger, revenge, enviousness, jealousy will create underlying negative thinking and behavior.

All of this is natural, and all of us experience it in different degrees. Stop criticizing yourselves for your negative thought, behavior, and habit. Try to acknowledge them then understand them. Treat them by being kind & mindful of them.

We all have unwanted, unacceptable parts of ourselves that we struggle to deny or repress, often for most of our lives. I call it our negative self.

Thank you for your support, which makes this podcast possible. Visit effortless medication on the Facebook page and like the page if you like this podcast and send me your messages. As always, your questions and comments are welcome. You can leave a one-minute voice message on an Effortless Meditation Podcast webpage which I will broadcast in one special episode. Just click on the Massage tab and record your message, please.

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Today we are talking about Finding Beauty in Imperfection. Perfection is a relative term, and when you look at things, people, and even ourselves, it depends on so many physical and mental factors. It's based on our own experiences and how we filter the information that comes into our heads. If you receive lots of love, you will see the world one way; if you encounter abuse in your life, you will see the world differently. Now, take in every experience we've encountered, and it forms part of who we are and how we view the world. One person red might be another person's blue. So you try your best and put in the universe and step back to see what will happen. Finishing it and putting it in the universe is more important than how excellent your work is. Because you never get it in absolute perfection state. Perfectionism can make you feel unhappy with your life. It can lead to depression, anxiety, eating disorders, and self-harm. Eventually, it can also lead you to stop trying to succeed. Even mild cases can interfere with your quality of life, affecting your relationships, education, or work. Perfectionism generally begins to develop in childhood, and it can often be traced to overly demanding parents.

Thank you for your support and feedback. Please visit us on the Effortless Meditation Facebook page and like us, please.

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Today meditation is about anger. In this episode, we talk about how to treat anger. Anger is defined as a strong feeling of dislike or displeasure. Anger is a natural, healthy emotion. However, it can get out of hand. Out of control and untreated Anger, can impede a person’s decision-making, damage relationships, and otherwise cause harm. Learning to control and manage anger can limit the emotional damage.

Thank you go your support and emails. Please leave a voice message and let me know how are you feeling?

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Controlled breathing has been shown to reduce stress, increase alertness, and boost your immune system. For centuries yogis have used breath control, or pranayama, to promote concentration and improve vitality. Buddha advocated breath-meditation as a way to reach enlightenment.

The Physical and Emotional Benefits of Breath Meditation are many, such as Reduce stress levels in your body. Lower your heart rate. Lower your blood pressure. Improve diabetic symptoms. Reduce depression. Better manage chronic pain. Better regulate your body's reaction to stress and fatigue. Reduce the possibility of burnout for caregivers.

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Walking meditation can be an alternative for those who don't like to meditate while sitting still. During walking meditation, you'll focus on the sensations in your feet instead of focusing on your breathing during many other types of meditation. Walking meditation benefits include better balance, improved mental health, and lower risk of chronic illness. You walk in a straight line, taking your time, using the sensations in your feet as the anchor for your attention.

I hope this episode helps you to start your walking meditation. Please email me if you have any questions at easyeffortlessmeditation@gmail.com or leave a voice message on the podcast website. Note voice mail can be up to one minute; this is what Anchor allows.

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Meditation allows the mind to relax. When the mind relaxes, the body comes with it. It's quite natural. Here is how to do your meditation.

Posture, sitting, or lying down. For most of the guided meditations, I suggest sitting upright. Find a comfortable position in which you can relax. Sitting helps to keep the mind alert.

It's natural for the mind to have thoughts, and thoughts are a part of meditation. The goal of meditation is to become more at ease, relaxed, and at peace with whatever is happening. Hence, it's important not to resist anything that comes in meditation, including thoughts. Don't try to push out thoughts, but also don't intentionally follow them. Notice that thoughts are present and let them go the way they come -- effortlessly.

It's enjoyable to meditate in a quiet place, but it is not always possible. You can meditate even in a noisy environment. The key is not to resist noise. Don't try to ignore the noise or to block it out. Let it be and continue with your meditation.

It's important to take time to come out of meditation slowly. When we are deeply rested in meditation, it can be jarring to get up and start our activity suddenly. Remain with your eyes closed for a minute or two. Stretch, move around a bit, and gradually become more active. When you are ready to open your eyes, you can open them downcast at first.

Meditation is a process of being aware, being mindful, observing, and letting it go. No judgment, no changing. Just being honest, being compassionate. This session helps you to correct your posture and your alertness. I hope you enjoy it.

My deepest gratitude goes toward you, supporting now and referring this podcast to family and friends to listen. Thank You!

This podcast is 100% free, but a donation is appreciated. For one time donation, please use Paypal or Venmo, please use amirz5@yahoo.com. It thoroughly helps us continue providing you with new monthly support episodes (for less than a coffee a day).

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Thank you for the emails and feedbacks. I love your comments. Is telling me you are out there and trying to meditate. That is great. Last week's comments were mostly about why I'm not progressing; meditation is boring, can't sit that long, my mind can not focus and concentrate. My friends, Do you remember the first day you try to learn to ride a bicycle? How was it? Not easy at all. Correct? Learning how to ride a bike is the same as learning meditation. It isn't easy at the beginning. It needs an understanding; it needs mindfulness and needs awareness. It needs lots of practice. Progress is incremental. And the fantastic thing is riding the bike is a lifetime skill you learned, exactly like meditation. Isn't it amazing? Doing 5 min every day is much better than 30 min—a week. Adding it to your daily routine, your phone schedule, and making it a habit will immensely. I hope this session helps you understand your meditation journey. The most important thing is you are doing it. You sit and meditate. This great. All be falling in place like when you start biking. Let's sit down and meditate together. If you are benefiting from our podcast, please consider helping to support it. 100% of every donation is used to maintain the podcast and create new episodes. Supporting this podcast, you support and help those listeners who are unable to support financially but need this meditation podcast urgently. For a one-time donation, please PayPal or Venmo at amirz5@yahoo.com. Thank You!

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I hope this podcast becomes your refuge and your break away from your busy daily life, from your crowded social media, your never-ending emails, and your never-ending chain of thoughts. For a few minutes, stop everything, be away from your phone, computer.

Gratitude meditation gives us the power to face our weaknesses and acknowledge the darker sides of life. It guides us to accept them, learn them, and grow with them. And here is what we get from practicing it. Gratitude meditation is a conscious effort to appreciate what makes us feel good. It is tied in with opening our hearts and embracing the blessings we have.

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Thank you for listening. As the US election dominates the news worldwide, the anxiety level increases around the world. No matter where on this earth you are now, perhaps you are listening to the news. Worry about the outcome of this election. To help your nervousness and anxiety, do the followings: Take care of yourself. Don’t let the election take you away from the basics: Eat well, exercise, and get enough sleep. Surround yourself with positivity. Put on some relaxing piano music and watch the sunrise. Go off the grid. Don’t look at Facebook or Twitter. People are finding stress triggers from their own friends who have strong opinions. Find distractions and take a mental vacation. Avoid overly opinionated people. Escape to the mountains or park, nearby river another fun location if you can. Keep it all in perspective. Take care of yourself and your family. Nothing is going to change. Chances are things are going to stay the same in the immediate future regardless of what’s decided. Be Safe. Be strong, my friends. If you are benefiting from our podcast, please consider helping to support it. 100% of every donation is used to maintain the podcast and create new episodes. Supporting this podcast, you support and help those listeners who are unable to support financially but need this meditation podcast urgently. fone one-time donation please PayPal or Venmo at amirz5@yahoo.com. My deepest gratitude goes toward you, supporting now and referring this podcast to family and friends to listen. Thank You!

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In this episode, we mediate to discover changes in our life. We meditate to believe the changes, To understand the changes. To be ok, with changes. To be purposeful in our life, to believe our power of being and the power of healing.

Everything is undergoing a consistent process of change, a reminder of the notion that change is the only constant in this universe. You can not step into the same river twice because the river, like all things, is ever-changing and is no longer the same when you hit it the second time around.

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Sleep plays an important role in physical health. For example, sleep is involved in the healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. Sleep is important to a number of brain functions, including how nerve cells (neurons) communicate with each other. In fact, your brain and body stay remarkably active while you sleep. Recent findings suggest that sleep plays a housekeeping role that removes toxins in your brain that build up while you are awake. In this episode, we encourage the body to fall to sleep when your mind relaxes. Please let us about your experience when you listen to this session. My deepest gratitude goes toward you, supporting now and referring this podcast to family and friends to listen. Thank You! This podcast is 100% free but a donation is appreciated. For one time donation please use Paypal or Venmo, please use amirz5@yahoo.com. Again, your support is much appreciated, Please Email us your feedback and suggestions. Please be sure to review us at your favorite platform's podcast which helps visibility of podcast online.

If you are benefiting from our podcast, please consider helping to support it. 100% of every donation is used to maintain the podcast and create new episodes. Supporting this podcast, you support and help those listeners who are unable to support financially but need this meditation podcast urgently. for a one-time donation please PayPal or Venmo at amirz5@yahoo.com. Thank You!

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Today, we talk about human habits. About being in control and being present all the time. Living your life calm, relax, and in total control.

You see, We’ve allowed ourselves to become disconnected from nature and too dependent on technology, and as a result, we’ve lost touch with our original and natural abilities.

We’ve weakened ourselves, we confused comfort with happiness, and now we’re surrounded with mood disorders, addictions, depression, illness, and all kinds of other conditions. The keyword here is Excessive consumption.

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I know you are trying to make sense of all of it and what it continues to be. Indeed, we need significant changes in our humanity to cool things down.

We need to promote honesty, love, courage around the world. Hate, racism, intolerance, and division do not help us at all.

In this session, we highlight the power of NOW. We concentrate and meditate in Now, to feel the moment. Please relax and focus during this session.

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In this session, we talk about grief. How to cope with grief. Grief is a natural response to loss. It’s the emotional suffering you feel when something or someone you love is taken away. Often, the pain of loss can feel overwhelming. You may experience all kinds of difficult and unexpected emotions, from shock or anger to disbelief, guilt, and profound sadness. The pain of grief can also disrupt your physical health, making it difficult to sleep, eat, or even think straight. These are normal reactions to loss—and the more significant the loss.

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Past experiences, traumas, accidents, especially those from childhood, can be held in the mind and body for decades, dragging you down and Can be a source of negative thought. Kindness usually is a source of positive thought. Acts of kindness don’t just make others happy; they make you feel good as well. Even just taking a moment to do someone a small favor or help a stranger can put you in a better frame of mind and break you out of a negative thought chain. In this episode, we learn how to train our subconscious mind to be positive.

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The last music segment is called Tears & Joy by Talented David Fesliyan. I hope you enjoy this great music.

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You are a passenger

Life’s journey is beautiful and full of happiness.

Travel light, fill your backpack.

With love and peace

Not with gold and silver

Live fully in each moment

Give love to receive love

Insist on peace, not war

Make friends along the way

Life is ajourney filled with lessons, hardships, heartaches, joys, celebrations, and special moments that will ultimately lead us to our destination, our purpose in life. The road will not always be smooth; we will encounter many challenges throughout our travels. In this episode, we meditate to remind ourselves it is our choice how to create our life. How to manage our emotions.

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This podcast is 100% free, but a donation is appreciated. For one time donation, please use Paypal or Venmo, please use amirz5@yahoo.com. It thoroughly helps us continue providing you with new monthly support episodes (for less than a coffee a day).

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No matter our disabilities, dissatisfaction, or disturbances, we accept ourselves to live a passionate life.

Consistent meditation reduces anxiety and depression, improves sleep quality, sharpens the memory, and brings an overarching sense of calm and self-awareness. Anyone who meditates consistently actually finds more time in their day to get things done.

Needless to say, meditation revolves around making a firm commitment to taking care of yourself.

You don’t need to spend hours meditating. , 10, 20-minute daily meditation practice is a great start. Even 5 minutes a day can make a profound difference over time. It’s not really how long you sit that’s important, but how regularly and resolutely.

The beautiful music segment at end of this episode is by David Fesliyan and call Tranquility. Thank you for relaxing music.

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When we enter into a state of relaxation in meditation, strong emotions can sometimes come up. This can happen for several reasons. When the mind settles down in meditation, we may become aware of an emotion that has been "under the surface" while we are busy in activity and focused on other things. It may also be that the deep relaxation of meditation causes a kind of "unwinding" or purification so that any emotion that has been held in the body is released. Simply allow the emotions to be there. My deepest gratitude goes toward you, supporting now and referring this podcast to family and friends to listen. Thank You!

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What makes the piano sound beautiful Is the silence between the notes

What makes the fire to burn is

The breathing space between the logs

What makes a speech memorable is

the pause between the words.

What makes life meaningful and magical is

stopping, focusing, and re-evaluating our purpose in life.

We pause in meditation to let go of thoughts and sharpen our attention to the breath. ... In a pause, we discontinue whatever we are doing—thinking, talking, walking, writing, planning, worrying, eating—and become present, attentive, and, often, physically still.

How to Practicing Pausing (STOP)

S- Stop. Remember to pause.

T- Take a few breaths. This gives us time to notice the stimulus.

O- Observe your present state without judging it. What are you feeling or thinking at this moment? ...

P- Proceed with awareness.

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During this global crisis, we all need pathways to calm, clarity, and kindness.it’s natural to feel fear during times of great collective crisis; the fear quickly takes over our lives. Awareness, Mindfulness, and compassion practices can help us find an inner sanctuary and deepen our loving connection with each other worldwide.

Please Be mindful of time spent reading the news and scanning social media. Consider ways of supporting your community connection. See, What opportunities might this time be presenting? During this pandemic, virtual relationships, and isolation.

This podcast is 100% free, But if you are ever gotten value from my voice or work in these spaces, this is a perfect way to support my effort to continue to bring that type of meaningful content. Thank You!”

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This Mini Relaxation Meditation is a simple technique that, if practiced each day, can help you control stress, decrease anxiety, improve cardiovascular health, and achieve a greater capacity for relaxation. Make no effort to control the breath; simply breathe naturally. Focus your attention on the breath and on how the body moves with each inhalation and exhalation.

Remember, there is no mistake in meditation. There no right way or wrong way to do your meditation. There is no judgment. Just be in the moment. Meditation is a process. Meditation is a habitual process of training your mind to focus and redirect your thoughts. You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration.

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Do you find that your mind is busy and full of thoughts that keep you from going to sleep? This sleep relaxation meditation will allow you to relax you entirely before sleeping, and teach you how to quiet your mind and fall asleep.

Effortless Meditation guided sleep relaxation will help you to fall into a deep, restful sleep. During this sleep relaxation session, you will focus on releasing any tension in your body and on quieting the mind. Once the mind is calm and peaceful, you will easily drift into a pleasant, restful sleep.

We Mentally scan our entire body for areas of tension. We are using body relation and counting technique to drift to sleep.

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The feelings of stress are compounded by the Fire, election, COVID-19 pandemic, and economic pressures. Now, stress is in the red zone, no matter where you live around the world. Especially if you live in the united state and Belarus these days. We know very well. Stress can cause mental health issues as well as bring on physical ailments. Meditation, which is the practice of focused concentration, bringing yourself back to the moment over and over again, actually addresses stress, whether positive or negative." Meditation can also reduce anxiety, chronic pain, depression, heart disease, and high blood pressure. In today's episode, we hold hands around the world and meditate. We feel each other hands. We feel we are not alone. We are strong. We love each other; we not for war, dishonesty, and fear-mongering. We are for freedom and democracy. If you are suffering from an illness or life trauma, please contact me to do a guided meditation for you. This recording will be an exclusive guided meditation for you only, which I will email you the link. You can listen to it and do your meditation. This meditation will help you to cope and heal the situation. Contact info easyeffortlessmediation@gamil.com or you can contact me at tweeter, Facebook, and Instagram. This podcast is free, but if you can support it, it is appreciated. It will enable us to go forward and do more meditation episodes like this.

My deepest gratitude goes toward you, supporting now and referring this podcast to family and friends to listen. Thank You!

This podcast is 100% free, but a donation is appreciated. For one time donation, please use Paypal or Venmo, please use amirz5@yahoo.com. It thoroughly helps us continue providing you with new episodes for monthly support (for less than a coffee a day).

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Today's episode is Go slow to Speed up toward your goals. With the modern, digital, and short life we have now, we forget the most fundamental things in our life. To smell, to see, to taste and to hear and to touch. When we start to move too fast, we often do not know what we need to see. It is essential to move slow enough to understand and make the necessary corrections as they come up. If not, we end up spending more time because we need to go back fixing things, analyzing them again, understanding them too. This action of going back not only slows you down but creates stress and anxiety, which we do not need. In a time where everything seems to evolve faster and faster, instant text messaging, multi-tasking, drive though eating, flipping music, and on and on. We miss to relax and enjoy the taste of food. We neglect to Empathetically listening to loved ones, to our music, to the sound of nature. Thank you for subscribing and rating this podcast. Greatly appreciated. Pls, keep your feedback and suggestions comes in as shows this podcast working. Your participation helps me to point our conversation toward what you want and need. Please, if you can support this podcast, so I will be able to create new useful content for you and other listers. By keeping you helping those are in need and in financial hardship, to listen to this podcast in this challenging time. Thank You.

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What is Fight-Flight-Freeze? Fight-Flight-Freeze isn't a conscious decision. It's an automatic reaction, so you can't control it. The fight-flight-freeze response is your body's natural reaction to danger. It's a type of stress response that helps you react to perceived threats, like an oncoming car or growling dog. The response instantly causes hormonal and physiological changes. There are ways to cope with an overactive stress response, which today we talk about it in this meditation. This includes various strategies and treatments such as deep breathing, focusing on a calming word, and visualizing a peaceful image. As always, your feedback and suggestions are welcome. Please see the show notes for how to contact us.

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This podcast is 100% free, but a donation is appreciated. For one time donation, please use Paypal or Venmo, please use amirz5@yahoo.com. It thoroughly helps us continue providing you with new episodes for monthly support (for less than a coffee a day).

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In today’s podcast episode, we’re talking about the wandering mind. Sometimes called “monkey mind,” this state of an active mind can seem complicated. An active mind is something all meditators face at times, mostly when new to the practice.

We’ll start by covering the problem, seeking to understand the mind’s thoughts more clearly. What is going on when the mind is active? We then will discuss a few techniques you can use to help collect the mind and work with the monkey mind, including concentration practice, loving-kindness meditation, and cultivating a daily practice.

Please, if you are regular listeners and like this podcast, support it if you can. Your support can refer the podcast to family and friends who can benefit from meditation or Help someone download Effortless Meditation from the app store. Or support the podcast with a less than the price of a coffee a day.

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The body scan meditation enhances your ability to bring your full attention to real-time experiences happening in the present moment—helpful when emotions or thoughts feel wild. Bring awareness to the body breathing in and out, noticing touch and pressure where it makes contact with the seat or floor. Feel the sensation possibilities like tingling, tightness, heat or coolness, buzzing or pulsing or itching, or numbness. Be curious and open to what you are noticing. If you are benefiting from this podcast, please consider helping to support it. 100% of every donation is used to maintain the podcast and create new episodes. We thank you and appreciate those of you already supporting. Thank You!

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Inner power a state of mind. It is the guiding force that helps you live a healthier, happier, and more successful life. When you align with your inner power, you give yourself permission to dream big. Do great things. Inner power is the quiet force within you that knows when to act and when to move and gives you the strength to do things. If you want to claim your inner power you need to get out of your own way. Make an effort to align with your inner power every single day.

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Sometimes, I refer to previous episode contents; I suggest you listen to previous episodes to learn about them. The window of life was discussed briefly in past meditation. Today, we go deep into how we need to change our paradigm to alter our understanding of our life. Remember that a paradigm is a multitude of habits that in your subconscious mind. Through meditation repetition, You can change a paradigm. Please start the process by meditation, changing your vision, and observing a positive, easy, and enjoyable one.

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In today's meditation, we are moving our focus away from our thoughts to sensations in your body. Your mind is going to sleep, but your body is active and doing necessary processing, restoration healing. Sleeping is like meditation, Meditation and sleeping should be done with no effort, no resistance. Should be done by choice, joy, habit In total relation. Sleeping should be done with no effort and resistant at the state of non-resistant

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The StillPoint is the quiet place inside yourself where you come out of thinking and drop into being. In these moments of peace, a state of deep rest, relaxation, and increased vitality can be found. Through mindfulness meditation, StillPoint empowers people with the tools they need to access the healing power of stillness more easily. The idea is simply to focus your attention on your breathing—to its natural rhythm and flow, and the way it feels on each inhales and exhales. If you are benefiting from this podcast, please consider helping to support it. 100% of every donation is used to maintain the podcast and create new episodes. I thank you and appreciate those of you already supporting. Thank You! The beautiful music which calls Painful Memories at the end of this episode is by Steve Oxen; check his work at FesliyanStudios.com

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Extra oxygen does wonder for the body and mind. It cleanses, opens, and soothes parts of our being and is, overall, something extremely healthy we can all do. Deep breathing is the most comfortable, most convenient, and natural tool to combat issues like stress and anxiety, reduce pain, high blood pressure, and even help digestion? Decreases stress, increases calm. When you become stressed or anxious, your brain releases cortisol, the “stress hormone.” By taking deep breaths, your heart rate slows, more oxygen enters our bloodstream and communicates with the mind to relax. Deep breathing also ups your endorphins; the “feel good” chemical. In this episode, we practice and meditate deep breathing. I suggest besides your daily meditation, practice deep breathing tow, or three times a day. Your comments and feedbacks are welcome. You can leave a short ( one minute) voice mail on the podcast web site.

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Loneliness is a painful, anxious, and sad emotion. Especially during the COVID-19 pandemic, many of us may feel lonely with all this social distancing and fear of this disease. In this episode, we use loneliness as a gateway to a more profound connection to find ourselves and others. We sink ourselves to this feeling to understand it and convert it to a positive sense. We appreciate your less than one-minute voice message regarding your experience. Record your message here. Thank you!

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We can not be effortless through effort. Resisting, changing, controlling needs effort. A significant amount of effort is required. In this episode, we learn how to be effortless in our meditation.

Thank you for listening. Please do a favor and leave a one-minute voice message and tell other listeners about your experience after listening to this episode or other episodes. We will share it in future episodes. You can leave a message at the podcast web site where is the box says "+Message."

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In this episode, we practice effective, coherent breathing. We understand why breathing is essential in our life and our meditation and how breathing reduces depression, anxiety, and stress. Why the breathing boosts our immune system? If you like this podcast, please, if you help you in any way, subscribe, and review us. How many starts is not essential. Make your own stars. What is important is the feedback. Thank you!

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Loving someone will give you a meaning to your life. Love increases your forgiveness. Love increases your honesty. When you love you experience Affection, pleasure, and satisfaction. Today we relax and focus in search of love feeling in our body and mind. Love the life you live.

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Magic touch is your short cut to your calm, relax, and focused state of mind. Magic touch is self-hypnosis, which acts as a vehicle to take you to a relaxed state where you can bypass your conscious minds and bring up positive thought and confidence to your subconscious. In this session, we practice a magic touch, and we learn how to use it when we need it.

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Developing awareness makes attention stronger. Intentionally deciding to attention, the mind will follow. Mindfulness daily practice like this meditation strengthens attention, concentration, and the act of focusing. Stress encourages the mind to travel and not focusing. In this session, we learn how to intentionally direct our attention to relax and release any stress from our mind and body.

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Self-love, defined as "love of self" or "regard for one's happiness or advantage," has both been conceptualized as a fundamental human necessity. In this session, we meditate on loving ourselves, believe ourselves, and accept ourselves. We look into the mirror to remind ourselves; self-love and -compassion are essential for mental health and well-being, keeping depression and anxiety at bay. Enjoy!

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In this session, we meditate on the healing power of Imagination. We imagine we have already achieved our goal by resetting our feeling, action, and attitude. Enjoy!

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Let's connect to nature, Feel the beauty of nature. Understand the necessity of nature. Let's preserve our nature. We will connect to nature through this guided meditation.

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For this session, you should be in your bed or lying down. We mediate to encourage our body to relax and sleep. We slow down the thought process and submerge ourselves to complete awareness and relaxation. If you have difficulty sleeping, I suggest listening to this mediation before sleeping. Your feedback is important, and I am glad to report to you many people download the app in the short time we publish the podcast from UK, France, Mexico, Argentina, China, and many other places. I am glad this podcast is helping you. Your voice messages and emails are welcome.

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In this session, we meditate and relax to adjust our appetite to lose weight or gain weight as needed. We adjust our mind to opt for rich food, enough protein, water, high fiber food during our day. Enjoy!

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In this session, we meditate to understand, discover, and stimulate your power of healing. Strong belief in this healing power is essential to your well being. Enjoy the meditation.

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Regardless of where anxiety rooted, COVID-19, Job, personal relationship, medical condition, trauma, and fear you can control is with meditation. In this session, you will relax and learn how to control your anxiety. Using a mental journal and deep breathing helps you to cool down and deal with your anxiety. Be sure to subscribe so as to be notified when a new episode published. Happy Listening!

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Far away from everything, and everyone relaxes and focuses. Let it be! No judgment and no objection. Let it be! We meditate on the state of letting it be without changing anything. Just observing and be at this state.

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In this session, we travel to our imagination, where we relax, create, and meditate. Imagination is your creativity in action. Imagination is your space to relax and develop your creativity. This is the space totally yours. No one has access to it. Let’s visit this space more often and create the most wonderful things. Enjoy!

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This technic will boost your confidence, awareness & readiness to do a task. Before you go to the exam, doing public speaking and anything you feel to have a boost to perform to the best of your ability.

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In this session, we meditate and relaxed by going over our sensory awareness, self-image, and selfie reflection. We learn how to keep our minds on the positive side of monologue. We practice how to collect self-helping thoughts and make them daily habits.

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This meditation helps you to tune your body and mind. We scan the entire body with a healing light to release any tension traps in your body. This is a 15 min—long session. So allow enough time to complete your meditation.

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The goal of the Effortless Meditation Podcast is to relax you, energize you and encourage you to achieve your daily goal. Please be sure to subscribe to be notified when a new episode is published. Your feedback and suggestions are welcome. By leaving a short voice message and sharing your experience will help other listeners,

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