by Mark Pitstick, MA, DC

If you’ve not already, please read . . .

  1. ‘The Great News‘ (article #19 at SoulProof.com/Articles)
  2. ‘Eight Developments for Widespread Conscious Living Now’ (#125)
  3. Greater Reality LIVING Program: Integrating ‘The 8 Developments’ Into Your Daily Life (#72)
  4. Greater Reality HEALING Program: Journeying FROM Deeply Grieving TO Brightly Shining (#82)

The evidence-based information and holistic resources outlined in these articles will help you to:

  • realize your true nature as an eternal being of consciousness / life-force / energy 
  • receive guidance and assistance from highly evolved energies and Source / The Light
  • heal old wounds, release lower energies, and update erroneous teachings
  • create the greatest life YOU have envisioned (YOU = your higher self / soul)
  • help others by sharing your greatest gifts
  • make our world a better place

As enough people do this, widespread personal and planetary change will naturally unfold. 

Meditation, Yoga, and Relaxation 

Meditation confers many powerful physical, mental, and spiritual benefits. It’s high on my list of practices that provide an inordinate amount of benefit for the time involved.

Alan Watts, in his book Meditation, states: “Most of us think compulsively all the time… if I think all the time… I’m living entirely in the world of symbols and I’m never in relationship with reality… the difference between myself and all the rest of the universe is nothing more than an idea—it is not a real difference. Meditation is a way in which we come to feel our basic inseparability from the whole universe… By going out of your mind you come to your senses.”

A recent Harvard Spirituality & Healing conference noted: “For more than 25 years, laboratories at the Harvard Medical School have systematically studied the benefits of mind/body interactions. This research has shown that when a person engages in a repetitive prayer, word, sound or phrase—and when intrusive thoughts are passively disregarded—specific physiologic changes ensue. Metabolism, heart rate, and breathing frequency all decrease and distinctive slower brain waves appear.”

Further, “These changes are exactly the opposite of those induced by stress and can help reduce hypertension, palpitations, insomnia, infertility, pre-menstrual syndrome, chronic pain and the symptoms of cancer and AIDS. In fact, to the extent that any disease is caused or made worse by stress, to that extent is this physiological state an effective therapy.”

Regarding the spiritual benefits of meditation, Paramahansa Yogananda wrote, “Why should you think He is not everywhere? The air is filled with music that is caught by the radio—music that otherwise you would not know about. And so it is with God. He is with you every minute of your existence, yet the only way to realize this is to meditate.”

Father Thomas Keating stated, “Silence is the language God speaks, and everything else is a bad translation.” French mathematician, physicist, and philosopher Pascal said, “All man’s miseries derive from not being able to sit quietly in a room alone.”

Meditation and yoga, anyone?

Classes for both are taught at many colleges, health facilities, enlightened churches, and holistic retreats or seminars. With regular practice, learning to meditate and do yoga is easy.

The two primary yoga systems I’ve used include: 

  • Integral Hatha Yoga as taught by Swami Satchidananda

  • Yoga ‘rites’ described in Peter Kelder’s book Ancient Secret of the Fountain of Youth.

Meditation methods I can recommend from personal experience include:

• Transcendental Meditation (TM), taught by Maharishi Mahesh Yogi

• Kriya Yoga from Self Realization Fellowship founded by Paramahansa Yogananda

• Meditative practices taught by Sri Swami Satchidananda

Other excellent resources include Journey of Awakening: A Meditator’s Guidebook by Ram Dass; The Varieties of the Meditative Experience by Daniel Goleman, Ph.D.; and Beyond Biofeedback by Elmer Green, Ph.D. and Alyce Green.

One general meditation technique involves working with the breath and/or sound while you sit quietly with eyes closed. Focus your awareness at the tip of your nose as you breathe in and out deeply but gently at a rate that is comfortable for you. Or, with each exhalation, silently repeat a mantra or word that has spiritual significance.

Recommended mantras include the creational and manifesting sounds OM and AH. Depending on your spiritual path, you may want to use names for the Light that contain the ‘AH’ sound: God, Allah, Buddha, Ram, Wanka Tanka or Krishna. Others are Peace, One, Great Spirit, OM Shanti (Sanskrit for Divine peace), Shalom (Jewish for peace), Jesus or any other word that reminds you of Divine Oneness.

Use the mantra in three phases: aloud for a few repetitions, then more quietly until just moving the lips without sound, and then silently. For beginning meditators, mentally repeat the mantra with each exhalation. Later, you can use the mantra only when you find yourself thinking too much or getting drowsy.

If you become aware of the mind wandering excessively, quietly return your focus to the breathing and mantra. Don’t chastise yourself for letting the mind drift; meditation should be an effortless and gentle process. While meditating, the mind may generate many reasons why you should be doing something else. Like that wild elephant, it may temporarily become even more agitated after initially being chained.

At first, meditation may seem like a practice in self-discipline. In time, however, your mind will naturally gravitate toward becoming more clear, peaceful, and blissful. This level of consciousness can eventually generalize into your normative state.

Components of successful meditation include:

• Find a quiet spot where you won’t be bothered by the telephone, excessive noise, or interruptions.

• Program your mind to ignore any outside noises.

• Most teachers recommend meditating at dawn and dusk. Others recommend meditating just before lunch and dinner when your stomach is empty and you are somewhat fatigued or stressed.

• Sit with the spine straight. For some, a half or full lotus position works well. A pillow or two under the buttocks assists a proper upright posture in this position. For others, sitting on a chair with feet on the floor is more comfortable.

• Place your hands on your thighs or in your lap with palms up.

• Use diaphragmatic breathing. Let the abdomen move down- ward and outward as you inhale; gently pull the abdominal muscles upward and inward as you exhale.

• Breathe at a slow, rhythmic pace through the nostrils. Breathing through the mouth causes dryness that may interfere with a peaceful experience.

• Let the jaw and facial muscles relax completely with your lips parted slightly.

• With eyes closed, shift your focus on the sixth chakra, the “third eye” just between and above the anatomical eyes.

• Let the breath and/or mantra proceed naturally and effortlessly.

• Meditate for 15 to 20 minutes but don’t set an alarm. Simply open one eye to check a clock when you feel the time has elapsed.

• Sit quietly for a few moments before arising.

Remember to be patient and continue meditating every day. Soon it will become a highlight of your day, an oasis of tranquility amidst life’s hectic demands. A subtle but very important distinction will also become apparent. Thoughts may still come and go, but you’ll be in touch with the part of yourself that isn’t doing the thinking. 

With practice, thoughts will drift through like fleecy clouds instead of incessant static. Just watch them pass by.

Any subject that repeatedly surfaces during meditation may indicate an imbalance that needs attention. Intra-psychic material, layers of negative thinking, and repressed emotions may be released over time. Inspirational ideas may also come to your attention. I keep a notepad by my meditation area so I can jot down new insights after the session.   

Options that you may want to add to your meditation practice:

  • With your eyes closed, shift your visual focus to the sixth chakra, the third eye / spiritual eye just above the bridge of your nose.

  • Try different mudras (hand positions): thumbs and forefingers lightly touching with palms up; palms together with all fingers and thumbs touching.

  • Listen to Sacred Acoustics, Hemi Synch, or other audio technology that can enhance a deeply relaxed meditative state.

  • Near the end of your meditation, visualize earth chi or energy from below rising through your chakras or energy centers: first (perineum), second (below navel), third (solar plexus), and then into the fourth (middle of chest) as you inhale. As you exhale, intend that this energy goes to all cells of your body, and to all people everywhere. Repeat three times.

Then imagine sky chi or energy from above coming through the top three chakras: seventh (crown of the head), sixth (above bridge of nose), fifth (front of the throat) and into the fourth or heart center. As before, see energy and love going to you, and all people everywhere. Repeat three times.

Finally, envision peace, love, joy, energy and everything you need coming to you from all around as you breathe in. As you exhale, send this out to all beings. Repeat three times.

  • Beware of a subtle but very important distinction that may become apparent: thoughts may still come and go, but you’ll increasingly identify with the part of yourself that isn’t doing the thinking. Thoughts will drift by like fleecy clouds as the real you watches them pass.

  • Any subject that repeatedly surfaces during meditation may indicate an imbalance or area that needs attention. Emotional trauma, layers of negative thinking, and repressed feelings may be released over time.

          Address these with intention before prayer and meditation, holistic breathwork, discussing with others, cathartic         techniques, and / or your natural health care team.

  • Inspirational ideas may come to your attention. Keep a notepad nearby so you can jot down insights after meditating.

Relaxation Techniques    

Jacobsen’s Progressive Contraction-Relaxation
Lie down or sit comfortably in a quiet place while breathing slowly and deeply. Progressively tighten and then relax the major muscle groups by first contracting the muscles of the feet and legs. Hold that tightness for a few seconds before letting all the tension go. Let your muscles feel completely relaxed, warm and heavy.

Then alternately tighten the muscles of the hands and arms, buttocks, abdomen, back and chest, shoulders and neck. To relax facial muscles: raise the eyebrows high for the forehead; close your eyes tightly for cheek and eye areas; clench the jaw tightly.

After you have contracted and relaxed each area, take inventory of your body. If any muscles feel tense, repeat the technique for that area until your entire body feels pleasantly relaxed.

Notice the difference between tension and relaxation so you will be more aware if you tense up during the day. You can then simply take a few deep breaths and release the anxiety while thinking: “All my muscles feel completely relaxed, warm and heavy.”

With practice, your body and mind will stay more relaxed throughout the day despite outward stresses. You can’t totally control what is going on around you, but you can control your reactions, thoughts and internal state of being.

Forehead Reflex Points
To release stress and feel calmer, find the bony bumps a few inches above your eyebrows. Touch these points lightly with the pads of your three middle fingers of each hand. Use the technique twice a day for five minutes. The middle of the day and just before bedtime are good times for most people.

While touching these points, you have a number of options:

  • Relax and watch thoughts go by without being attached to them.

  • Pray or think of happy times in your life.

  • Think about any worries so your mind can productively process them.

These reflex points are thought to activate deep centers in the brain that assist reaching acceptance or generating alternative solutions. Touching the forehead points helps clarify whether it is a problem that must be accepted, or one that can be changed. If the situation can be changed, what are your best options or alternatives?

Exhale the Negative, Inhale the Positive

  • Sit or lie down in a quiet setting with your eyes closed.

  • Pray and intend to release lower energy emotions and absorb positive ones.

  • With each exhalation, release sadness, fear, guilt, anger, doubt and other lower energy emotions. Visualize a dark cloud leaving your body.

  • With each inhalation, feel yourself being filled with higher energies of hope, love, joy, peace and gratitude. Visualize your entire body filling with a warm, glowing golden-white light.

  • After you feel that you have cleansed yourself, switch to exhaling peace, joy, love and light to the entire world.

  • Afterward, give thanks for assistance with this technique.        

                                           *       *       *       *     *       *      *

Thank you for telling others about this article!  Your life, and that of others around you, will be more enriched when you:  

  1. read the article again so you really know it.
     
  2. discuss with close family and friends to more deeply internalize it.
     
  3. take action steps that seem right for you.
     
  4. share it with others via social media, discussion groups, and other ways.

Hugs, love, blessings, and let it shine!
Mark

Mark Pitstick, MA, DC
author, lecturer, counselor, and holistic chiropractic physician; spokesperson, research assistant, and strategic planner for the SoulPhone Project; founder of Greater Reality Living, Healing, Helping, and Sharing Programs

SoulProof.com    SoulPhone.org   GreaterRealityPrograms.com

Mark Pitstick, MA, DC is a master’s clinical psychologist, holistic chiropractic physician, and clinical nutritionist.  He has also helped others in pastoral counseling and suicide prevention / education settings.  His goal is to help you know and show that this earthly experience is a totally safe, meaningful, and magnificent adventure amidst eternity. 

To learn more about the Greater Reality LIVING, HEALING, HELPING, and SHARING Programs, visit ‘Greater Reality Programs’ top tab at SoulProof.com and SoulPhone.org.  Also see  articles #19, 72, 82, 119, 122, and 125 at SoulProof.com/Articles.

SoulProof.com provides many FREE resources:

  • 8 e-books Radiant Wellness, Soul Proof, The Eleven Questions, Greater Reality Living, The Big Picture of Life, The Afterlife Evidence, Ask the Soul Doctor, and Shining Light Parents Speak
  • 10 audio programs Holistic Breathing; Afterlife Contact; Ask Your Soul, Angels, and The Light; Pre-Birth Planning; Identify and Fulfill Your Purposes AND Enjoy Your Greatest Life; Your Life Review; Appreciate, Realize, and Transform; Love, Acceptance, and Forgiveness; Past Life Regression; Heal and Transform Your Suffering
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  • 27 Videos on different pages
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Instead of payment, he asks that you: (1) fully use and appreciate the products, (2) share them with others, and (3) help others in ways you feel called, that is, pay it forward.

The following are also available for a fee:

  • 8 printed books Radiant Wellness, Soul Proof, The Eleven Questions, Greater Reality Living, The Big Picture of Life, The Afterlife Evidence, Ask the Soul Doctor, and Shining Light Parents Speak
  • Coaching / Counseling Sessions with Dr. Pitstick by Zoom to gain answers to your biggest questions and holistic solutions to your toughest challenges.

Note: This article is intended as a reference source, not to replace professional treatment for physical, emotional, or mental problems.  The author disclaims any liability arising directly or indirectly from the voluntary use of action steps discussed in article. 

I created this article while ‘wearing the hat’ of a clinician, counselor, and educator.  My statements are based upon some scientific research; much clinical and experiential evidence; my personal experiences; and my best current understandings.  This program does not reflect my roles with the SoulPhone Project since those require solid scientific data for all statements.