Meditation: Living a Successful and Peaceful Life: Personal Health, Relationship, Self-Esteem

MEDITATIONLIVINGASUCCESSFULANDPEACEFULLIFE

PersonalHealthRelationshipSelf-EsteemandHappiness

In no way is it legal to reproduce duplicate or transmit any part of thisdocument in either electronic means or in printed format Recording of thispublicationisstrictlyprohibitedandanystorageofthisdocumentisnotallowedunlesswithwrittenpermissionfromthepublisherAllrightsreservedThe informationprovidedherein is stated to be truthful and consistent in thatanyliabilityintermsofinattentionorotherwisebyanyusageorabuseofanypolicies processes or directions contained within is the solitary and utterresponsibility of the recipient reader Under no circumstances will any legalresponsibility or blame be held against the publisher for any reparationdamages or monetary loss due to the information herein either directly orindirectlyRespectiveauthorsownallcopyrightsnotheldbythepublisherLegalNoticeThis book is copyright protected This is only for personal use You cannotamenddistribute sell usequoteorparaphraseanypartor the contentwithinthisbookwithouttheconsentoftheauthororcopyrightownerLegalactionwillbepursuedifthisisbreachedDisclaimerNoticePlease note the information containedwithin this document is for educationaland entertainment purposes only Every attempt has been made to provideaccurate up to date and reliable complete information No warranties of anykind are expressed or implied Readers acknowledge that the author is notengagingintherenderingoflegalfinancialmedicalorprofessionaladviceByreadingthisdocumentthereaderagreesthatundernocircumstancesareweresponsibleforanylossesdirectorindirectwhichareincurredasaresultofthe

useofinformationcontainedwithinthisdocumentincludingbutnotlimitedtomdash errorsomissionsorinaccuracies

TableofContents

Introduction

Chapter1ndashTheVoyagefromoneworldtoanotherChapter2ndashIntroductiontoMeditationChapter3ndashOntheroadtoKathmanduChapter4ndashMeditativeBreathingChapter5ndashIntroducingtheMissingElementChapter6ndashJudgmentChapter7ndashTheCelebrationofMeditationChapter8ndashComingHomeChapter9ndashHowMeditationHelpsSelfEsteemandSelfAwarenessChapter10ndashMindfulnessanditrsquosbenefitstoyourwellbeingChapter11-RecommendedreadingChapterChapter12ndashBonusRecommendedProductsConclusionCheckoutmyotherbooks

IntroductionMy journey into theworld ofmeditation began on a hill in Tibet TherewassomethingspiritualthatIwasseekingwhenmyvoyagebeganandIwasnotsurewhatitwasWithlifetakingmeonallkindsoftwistsandturnsIfoundthatIwas questioning the value of western philosophy and wanting to embracesomethingmoremeaningfulinmylifeWearetaughtfromaveryyoungagetoachieveWe go through the process of graduating throughout our educationallifeand thengoon into theworkplace todiscover that thestrife forsuccess isstillverymuchaliveandkicking In factwehave toworkevenharderWhatwaswrongwithmylifewasthatitwastakingtwistsandturnswithoutmeHowcanthathappenWellitrsquosactuallyquiteeasyandithappenstoalotofpeopleDoorsopenandbecause of western philosophy we are considered successful if we take theopportunityandgothroughthatdooronthenextstageofourcareersHoweverwhat people are findingmore andmore confusing is how to balance personalandworklifeandtomakesenseofitallYoursquoretootiredafterworktogiveyourbesttoyourlovedonesYouaretooexhaustedbyallofthedemandsplacedonyouandifyoudonrsquotkeepupwiththemyoufailThatrsquostheprocessandweareall apt to go along with it because we are also taught that wemust strive tosucceedHowevermytriptoTibetwastogetawayasfaraspossiblefromthiscompetitiveratraceandfindoutwhatIwantedfrommylifeInthesamewaypeoplewith self-esteem issueshave the samekindofproblemsPeople expectthose people to act in a certainway and if they donrsquot they are criticized andmade to feel lessofapersonAftera lifetimeofcriticismahumanbeingcanfeel that they are worthless and question the validity of the judgment passeduponthemGettingawayfromthematerialworldwasmywaytoescapewhatIsawasaveryunsatisfactory life thoughyourescapecouldbemore local thanthatThehill thatoverlooksyour towncouldgiveyouequal inspirationjustastheshorelinefirstthinginthemorningcanIn a very similar way to others and with a broken relationship behind me IwantedtofixmeSuccessandpeacedonotfrequentlygohandinhandbutIhad

heardthattheycouldThistripwasmyefforttoseehowthiswasatallpossibleThis was the ace up my sleeve and perhaps my escape from the competitiveworldandIbelievedthatbeingamongpeoplewhosephilosophywassodifferentfrom that of our societymight enrichme but I had no idea howmuch In aretreatinadistantcountryIwasabouttofindoutthatmyfailureswereindeedmyownfailuresandthatnooneelsecouldbeblamedfor themIalso learnedhow to facemydemonsandget ridof thosehang-upsbecausenotonly is theblamemineandminealonesoistheremedyIhadchosenmypathinlifebutIwasunawareofotherdoorswhichcouldhavebeen opened and which could have made the course of my life much moresuccessful andhappy What I soughtwaspeacebut Ididnrsquot expect to find itHow can you find peacewhen yourmind is always in turmoilBeing on thefoothillsofTibetandstandinginfrontofatempleIfeltthisoverwhelmingneedtofindouthowmonkswithseeminglyverylittletoeatwereamongthehappiestpeopleIhadevermetandIwantedtofindoutwhyItrsquoseasytobepositiveinanenvironmentwhichencouragesitthoughwhenIwenthometomybedatnightIcouldnotescapemythoughtsandthatwaswheremylifewasgoingwrongItrsquosalsotheplacewheremostpeoplersquoslivesgoastraywhichiswhythisbookwaswrittenIfeelstronglythatthosewithself-esteemissuesortroublescarriedfromthepast can find solacewithin thewords of this bookbecausemy experiencepointedmeintherightdirectionMydiscoverycameasalittlebitofashocktothesystembutwhatIfoundwasadiscovery that Icanrsquotwait to sharewith readersbecause thevoyage into theworldofmeditationwasadifficultoneformeas itwillbe topeoplewhoareaccustomed to deep thought processes What I had never imagined for onemoment was that through meditation I was actually able to dig deeper toachievemore tobehappierand to findanswers thatmymindon itsownwasneverable tofindTheproblemsthatbefallpeoplefromthewesternworldareuniversalanditishopedthatmyexperiencewillhelpsomeoneevenonepersoninseekinganswersWhenyoufindthemasIdidlifereallydoesshowallofitsglory andyoudonrsquot need to go toTibet to find those answers because I haveincluded themwithin thepagesof thisbook tohelpyoualongyour journey ItookthehardworkoutofitalthoughifyoueverdogettheopportunitytogotoaretreatinTibettheexperiencewaseyeopening

ThebookalsohighlightshowyoucanincorporatemeditationintoyourlifeasagradualprocessandgainalotofpeaceofmindfromitYouwillalsoseefrommyownexperienceandofcourseyours thatmeditationhelpsyou toachievemoreratherthanlessThisprocessisexplainedIjustwantedtoincludethatintheintroductionbecauseyourenergylevelsincreaseyourmindpowerincreasesandyou findyourself not panicking about tight deadlines anymorewhenyoustart to put yourself first and find that nice placewheremeditation takes youYoualsogainasenseofwhoyouareandarenotreallythatputoutifthatdoesnotconformtootherpeoplersquosexpectationssinceyourownexpectationsofselfarefarmoreimportantintheorderofthingsIusedtothinkwhatpeoplethoughtofmewas a reflection ofwho I was However it wasnrsquot Itrsquos theway that IacceptthosemessagesfromotherpeoplethatmademeseemyselfinalessthanpositivelightThatrsquoswheremostofusmakeourmistakesThroughout the chapters of this book you can takemy journey withme anddiscoverforyourselfwhatmeditationdoesandhowitworksandwhyitworkseven inabusysociety thatencouragessuccess It isexplainedbecause readersdonrsquot justneed toknowhowtodo itndash their inquiringmindswillalsowant toknow why it does it and feel the benefits of meditation themselves andunderstandthosefeelingsWhenyoudiscoverthesecretsheldwithinthesepagesyoudiscoversomethingthatcanlastyoualifetimeYoudiscoverpeaceofmindYoudiscoverhappinesswith who you are and you are able to go through your life with a differentattitude because thatrsquos what meditation does to you I didnrsquot know it when IarrivedattheairportthatthistripwouldchangewhoIwasfortherestofmylifeandthatindeeditwouldbemychoicesthatwereresponsibleforthosechangesHowevereachofushasthelifethatweliveinourownhandsandweareabletochangeourperceptionsandmakethatlifetheexactlifestylethatwewanttoliveYoujustneedtolearnhowThere are some things thatyoucannotknowuntil you try themand thisbookexploreshowyoucanfindinnerpeaceandtranquilityeveninthewesternworldbylookingintherightplacesYoudonrsquotneedtolookforthevalidationofotherstobehappyandsatisfiedinyour lifebecausewhenyoufindthat levelofself-sufficiencythatvalidationismeaninglessAslongasyouareyourauthenticself

andarehappywith thatself thentherest isamatterofadjustingthewaythatyoutakeinexternalmessagesandliveyourlifeIf you are looking for peace itrsquos not as far away from your life as youmaysupposeandyouhaveallofthepowerfultoolstofindthatpeacewithinyourselfOnaTibetanhillalongwayawayfromhomeIfoundthatpeaceandwishtoshare it with anyone who is willing to learn The prayer flags that flutteredagainsttheTibetanskylinewerethebeginningofanewunderstandingonethattookmeaway fromwhat I sawasmyareaofcomfortbut indeedshowedmethatyourownareaofcomfortandhappinessisnrsquot inyoursurroundingsnor inthepeoplethatyoumixwithTheylieinsideofyouwaitingtobediscoveredandthatrsquoswheremeditationwillhelpyou tounlock thatpower thatenablesyou tofindapeacefulexistenceandacceptanceofselfBuddhismisaphilosophy rather thana religionandwillcertainlynotdetractfrom any religious belief that you haveYou canwork through this book andfindyourwayandstillfollowyourchosenreligionsodonotbealienatedbythefact that the book draws on experience gainedwithin a Buddhist communityYoudonothavetobeaBuddhist toreapthebenefitsof thephilosophyoftheBuddhistswhichpredatesthebirthofChristbytwocenturiesThosewhofollowthispathwillindeedfindthemselvesandwilllikewhattheyfindndashbecausetheanswerstolifersquoshappinesshavealwaysbeenthereTheyhavesimplyremainedobscurebecauseyouchooseotherpriorities Itrsquos time tochangeallof thatandseelifeforwhatitreallyisTibetopenedmyeyestolifeIttookawayallofmyself-consciousness and made me into an extremely self-sufficient and happyhumanbeing

Chapter1ndashTheVoyageFromOneWorldtoAnotherWhen you take a plane out of your own country you look toward the EarthbelowyouandamongalltheblueskiestherearealwaysgoingtobelittlewhitecloudsIlookedattheseinthesamewayasIwouldlookatraincloudsHavingrecentlydivorcedtheseraincloudswerelikenedtothekindofexperiencethathappensjustwhenyourlifeseemssettledandthatthrowrainonyourparadeIhadbeenthelastpersontosuspectthatthemarriagewasnearingitsendandithadcomeasashocktomeThisbookisnrsquotaboutmebutmyexperienceswillhelptoexplainaboutmeditationandwhypeoplechoosethisroutewithintheirlives and the good that it can do in circumstances such as those that I foundmyself in There were always moments of self-doubt When you partner isunfaithfultoyouitrsquosquitecommonthatheshewillmakeyoufeelthatyouareresponsible for their actions This eats away at who you are and erodes yoursenseofsecurityandfaithinyourselfbutitisnrsquottheonlykindofeventthatcandothatTherearemanyeventsinlifethatgivepeopleacomplexaboutwhotheyareInthewesternworldweputgreatstockinhowpeoplelookhowtheydressand how they conform to images we see inmagazines and on the televisionThus it ishardlysurprising that thereare somanypeople suffering fromself-esteemissuesTheyfeelthattheydonotmatchuptosocietyrsquosexpectationsandthatrsquosexactlythewayIfeltasItookthatplanejourneytoanotherworldI had chosen a bookbyElizabethGilbert as a travel companion entitled ldquoEatPrayLoverdquoandittoldthestoryofhervoyagethatwasverysimilartomyownHer choice of venue was different though she found herself traveling tocountries far away in search of something ndash not really having a clear viewofwhatitwasthatshewasseekingndashabitlikemeThetroubleisthattherearesomanythingsthatcanmakeyouunhappyinlifeTherearealsothingsthatweareencouragedtostriveforandwhenthefoundationsofyourlifearerippedawaybycircumstancetherersquosaneedtofindpeaceandcalminthestormtogiveyouthestrengththepeaceofmindandtheresolutiontoactuallystartoverItrsquosthesameinanysetofcircumstanceswhetheryouaretoostressedtoooverwhelmedby life in general or have gone through somemetamorphosis in your life thatmakes you question the life that you are living Similarly people with self-esteem issues left over from school days or from their upbringing may find

themselvessearchingforacceptanceofsomekindnotknowingthatacceptancefrom within will help them to find a better way of thinking that leads tohappinessandpeaceThe pages of the book interestedme because I found that her journeywas somuchlikemyownShehadasimilarbackgroundsimilarchainofthoughtsandsimilar invasion of negativityWhen things happen that are not in the generalschemeofthingsyoudofindthatthoughtsgooffinallkindsofdirectionsandthat these get out of control You panic You donrsquot breathe correctly andconsequently you feel that youcannot copeMycircumstances andherswerelikethatanditwasactuallyveryenlighteningandalittlecomfortingaswellthatthebooktookmethroughajourneythatwasnrsquotmuchdifferentfrommyownInfact I felt that I had a travel companion who actually understood where myproblems were coming from Reading doesnrsquot often give me that comfortthoughthisparticularbookdidPerhapsitwasmysearchforsomethingbetterinlifethathadledmetopurchasingthebookinthefirstplaceormerelyfatethatIshould find it on the news stand in the airport waiting to be picked up bysomeonewhoneededtoreadthosewordsIamquitesureitwasnotwrittenasaself-help book butwaswrittenmore in keepingwith a book giving thewriterclosurethoughitcertainlyactedasagreatstarttomyadventureknowingthatIwasnottotallyalonewiththoughtssuchasthosethatIwasexperiencingIhadnotbeensleepingthatmuchandputthatdowntochoicethoughofcourseit wasnrsquot What it was down to was circling thoughts about why things hadhappened tomePeoplewho are stressed out tend to do thatTheyhave littlecompartments within their minds that gather lots of material ndash irrelevant andrelevant ndash and try to join the dots of a situation tomake up a clearer pictureUnfortunately the deeper you delve into those boxes themore confused theybecomebecauseyouareemptyingboxesandstrewingthecontentssothatwhatyouare thinking is a combinationof abstract thoughts thatkeepyouawakeatnightYougooverthingsthatpeoplehavesaidYouremembereventsandyouquestionthevalidityofthingsthathappenedoverwhichyouhaveseeminglynocontrolYoualsotendtosearchforblameandthatrsquosahugemistakebecauseyouoftensee theblameasbeingsomethingyoucontributedtoandthatmakesyoufeelevenmoreworthlessthanyoudidbeforeyoustartedtothinkthesethoughts

In Tibet I would learn to channelmy thoughts and to improvemy breathingtechniquesThiswouldbesomuchso that I slept thebestnightrsquossleep inmylifeFollowingthatsleepIwokeupwiththatwonderfulfeelingofanticipationthatchildrenfeelbutthatadultsseemtodismissasfollyastheyreachfortheiralarmclocksWhatIinstantlynoticedasdifferentevenontheplanewasthewaythatwesternworld people looked tired and stressed and the Buddhists or localswhoweretraveling did not They seemed to ooze the kind of calmness that I woulddiscoverinthetemplesofTibetandthatIwouldbringbackhomewithmeThatcalmnessandpeaceisavailabletoeveryoneTheproblemisthatwefailtoseethe opportunity because we are too busy with worldly goals or negativethoughts We busy our minds constantly and when we are not thinking webelievethatwearebeingunproductivethoughtheoppositeisactuallynearertothe truth We are encouraged to achieve and discouraged to sit around withnothing to do For all of the time we are awake we invade our minds withsoundsanddistractionsfromtheradiofirstthinginthemorningtothelatenightTVshowwewatchbeforewegotobedOurmindsarenotgivenresttimeandallofthisinputisactuallyreinforcingournegativeviewofselfHaveyouseenadvertisements on the TV about foods we should be eating Have you thenwatched the spectacle of people enjoying over-indulgenceWhat irks me themost is how those over-indulgent advertisements are invariably followed byappealsformoneyforhungrypeopleThewholetimethatweareawakewearetakingininformationthatgivesusthemessagesbelow

YoudonrsquotfitinYoudonrsquotconformtotheidealYoudonrsquoteattherightfoodsYoudonrsquotlookafteryourfamilyYoudonrsquotusetherighttoothpasteYoudonrsquotchoosetherightdeodorant

Thereisverylittlewonderthatsomanypeopleareunhappywiththeirlivesandhaveself-esteemissuesSocietyencouragesus toupgrade tobuybetter thingsbutitdoesnrsquotencourageustolookinsideourselvestofindthetruth

Unpackingmysuitcaseat theretreatIsuddenlynoticedthatIwasnrsquotbotheredaboutwhether theretreatofferedmefirstclassaccommodationIwasnrsquotreadytocomplain thatmybedwas simpleor that the roomhada strangeodorThefact was the odor emanated from the vegetation outside and was not at allunpleasant In thewesternworldwe inflict standards upon ourselves and tellourselvesthatweshouldnrsquotacceptanythinglessthanthosestandardsalthoughhere I was sitting on the edge of a very hard single bed and it seemed soappropriatetothemomentIwaslookingforanswersIwasnrsquotlookingformorecomplicationbroughtasmile tomyfaceasI laybackandopenedyetanotherpageofmybookWhateverawaitedmeintheworldofmeditationwasgoingtobebetterthantheworldIhadleftbehindtheworldwherecloudsobscureyourvisionofhappinessandlifemakesyousostressedyoudonrsquotactuallynoticeuntilitrsquostoolateThatnight looking out of the simple window I noticed the sun setting behind acloudthoughthistimetherewasacertainbrightnessthatgavetheimpressionofasilverliningPerhapsthiswasasignofsomethingtocome

Chapter2ndashIntroductiontoMeditationThetouristswhodonrsquotwanttoseewhatrsquosinfrontofthemactuallydismisstheabilityoftheTibetanmonkstomeditateandtoblockoutthoughtsthatmaygetinthewayofreachinginsidethemselvesTheytrytomakethemlaughTheytrytoshowthattheirwesternwaysaremorepowerfulthanthoseofthemonksbuttheyfailWhyWhattheydonrsquotknowandwhatIdidnrsquotknowatthetimeisthatthemonksareontheirjourneytoself-fulfillmentTheyalreadyhavesuchpeaceandhappiness in theirhearts that theywouldnrsquotdreamofsteppingoutof theirmeditationtotastesomethinglesssavoryNeitherwouldyouItrsquosalittlelikeonatriptoLondonInoticedthatpeoplewilldoanythingtodisturbtheguardsmenwhosedutyincludesstayingperfectlystillPeoplepullfacesatthemtheytakestupid photographs and they try to interrupt the flowof thought of the guardsthoughtheguardshaveawonderfuldisciplineforstillnessInthesamewaybutwithdifferentmotivessodothemonksTheguardsinLondonwasallthatIhadtocomparethemwithandthetouriststriedtheirhardesttodistractthesepeopleinsaffronrobestocreatememoriesintheirotherwiseuneventfullivesItseemedsadthattheyhadaneedtoinvadeandtrytodisturbthemeditationofthemonksand I didnrsquot understand thementality of the tourists but respected that of themonks who resisted the temptation to bad vibe them Tibetans are warm andwelcoming and itrsquos all part of the Buddhist plan They are not encouraged tobelittle others nor to show anger Instead they are warm people who spreadgoodwillThecenterwherewewerestayingwasfairlyprimitivebutwelcomingWeweregatheredinaclassandfromhippyfolkfromEuropeandotherAmericansrightthroughtoSpanishandFrenchvisitorsthecenterwasofferingusallthechanceto find peacewithin our livesMany of us scoffed the ideaWe thought thatmeditationwassomethingthatpeopledidwhentheydidnrsquothaveanythingelsetodoIwashopinguponhopethatIwaswrongandhadalreadypersuadedmyselfthat regardless ofwhat I learned at the retreat Iwould go home satisfied andmakeapointofvisiting someof the awe inspiringplaces friendshad toldmeaboutinthepastAtleastthenthetripwouldnothavebeenwastedAsIlookedaroundmeIcouldseepeopleashopelesslylostasIwasandthatwasasmallcomfort tomeInterestinglyenoughIsmiledwhenIsawayoungEnglishgirl

with the samebookpokingoutofher rucksackand showedhermycopyWebothfounditamusingWewereaskedbyour leader tositandto thinkofnothingexcept themomentthatwewereinThatrsquosabitofalongshotwhentalkingtopeoplewhoseworldsarechaoticandwhosethoughtprocessesarenothonedtomeditationElizabethGilbert found the same thing inherbookand fought toothandnail against aninner silence that was almost alien to people from our world I wasnrsquot muchdifferentOfcourseweallmadetherightmovestodoasweweretoldthoughour teachers knew from experience that we were just another group of lostpeoplelookingforsomekindofexplanationforoursadnessOne by one our teacher talked to each of us about our strengths and ourweaknesses and one of the most important aspects of meditation is yourbreathingYouneed to inhale through thenoseandwhenyouexhaleyou feelthismovementinyourupperabdomenthatrsquosalittlelikeapivotingmovementTryitItrsquosnoteasytograspbutitrsquosimportanttograspbecauseitrsquosessentialtomeditationBreathing in thisway you let exactly the right amount of oxygenintoyourbodyyouholditforamomentandthenyouexhaleitbutinsteadofthinkingaboutitasairyouneedtopictureitasenergyTheimportantthingistositwithyourbackstraightOftenpeopleslouchandthatrsquosnotgoodfortheflowof energy The teacher explained all about the chakras or energy points andshoweduswhere these are locatedon thebody Itmade agreat deal of sensebecauseeveninthewesternworldwelearnaboutthingslikethisinacupunctureandyoga If theseenergypoints areblocked itwill follow that energycannotflowsothatwasquiteeasytounderstandBreathingexercisetohelpwithmeditationSitonacomfortablechairMeditationdoesnrsquotneedfancypositionsandyoucanalwayslearnpositionssuchasthehalflotusatalaterstageMakesurethatyouare in comfortable clothes and that your back is straight Place your hand onyourupperabdomenandbreatheinthroughthenosetothecountof7holdthebreath for the count of 6 and then breathe outwatching themovement of the

upper abdomen If you donrsquot feel that pivot keep on practicing until you dobecause you are not maximizing your breathing potential and this is vital tomeditation Your hand being on your upper abdomen helps you to target therightplacesoyoucanfeelthatmovementItrsquosworthwhilepracticingthisforawhile until you get it right because it will make your meditation muchmoreefficientandlikelytohelpyouGoingbacktothestoryofmeditationittookallofusawhiletomasterthefirstmoves Some of us were not sitting with the back straight Some were notbreathing through the nostrils You do need these two elements for yourmeditation practice because without getting these right Energy is notpermittedtoflowcorrectlytoallthebodyenergyspotsorchakras

YouarebreathingintoomuchoxygenandnotbreathingcorrectlyNowtrythisbecausethisisthehardpartForgetaboutyourthoughtsSwitchingthemoffisgoingtobehardThisisonlyanexerciseandisnotmeditationsodonrsquot be put offwhen you canrsquot achieve it for any length of time Sit in thatcomfortable chair breathe correctly and see how long you can think aboutnothing Idid itElizabethGilbertdid it In factourwhole retreatclassdid itandonlyonepersonmanaged tomaster it forany lengthof timeand thatwasonlybecauseshewassotiredafterhervoyageandshefellasleepTheteacherwasnotsurprisedasshehadbeenthrougha15hourjourneytogettotheretreatHowevertryitbecauseyouwillthenseewhatallofusfacedWeareourownworstenemiesWeletthoughtscreepintoourmindsbecauseweareaccustomedtothinkingTheexerciseissimplytoshowyouhowfullyourmindissoifyoudofind itwandering toplaces it shouldnotgopull itbackagainThere isnopenaltyThere is nothing that you are doingwrong It ismerely thebody andmindfightingbackDonrsquotbeconcernedThisisnrsquotwhatmeditationisaboutItrsquosjusttodemonstratetoyouhowbadlyyouneedtolearnmeditationWealldidbecauseinourworldwe think things through far too much and fill our heads with superfluousthoughts thatactuallyget in thewayofeverachieving realconcentratedeffortonmeditation Do not be concerned at this stage This is an introWhen weexplainhowmeditationisdoneandwhatthebenefitsareyouwillfindthatitrsquosalot easier than you may have thought and with my help you will become a

believer In our class our teacher went around the room and told us that wecouldstopthinkingofnothingWethenhadanopendiscussionwherestudentswereencouragedtolet theclassknowwhat thoughtswent throughtheirmindsduring the exercise and itrsquos surprising that a high number of students hademotionalthoughtsorthoughtsaboutthepastTheywereinfactrunningawayfrom the realityof their lives just like Iwas and trying to findanalternativewaytolivebecausetheloadtheirlivesimposeduponthemwastooheavyStressiscausedbymanythingsYoumaythinkitonlyhappenswhenyouhavedeadlinesyouareworriedaboutmeetingbutthatrsquosnottheonlykindofstressStress happens when you think you donrsquot measure up It happens when youbelieve yourself to be the only person in the room that canrsquot get it right andbelievememanyofus thought thatStresshappensbecauseofemotionspastevents things thatpeoplehavesaid tousandthingsweourselvessaid thatwewillneverbeabletotakebackStresshappensbecausewedonrsquotlookafterourbodies It happens becausewe donrsquot breathe correctly and looking around theroom itwas obvious that all of us ndash except the girl that slept ndash had thoughtscirculatinginourmindsatthebeginningofthesessionwhichcreptbackbecausetheyweresoaccustomedtobeingprominentinourlives

Chapter3ndashOntheRoadtoKathmanduWhatamazesmeasIlookbackatthisvoyagewashowunnecessaryitwasYesitwastheexperienceofalifetimebutIdidnrsquotneeditforthepurposeoflearningyogaormeditationWhatitdiddowasputintoperspectivetherealbenefitsofyogaandmeditationtosomeonewhodoubteditsabilitytotransformtheirlivesI could have learned anywhere but the reason I am transmitting my tale isbecauseofwhatI learned throughgoingback to therootsofmeditation toseewhatIcouldfindIthoughtthatifIwassurroundedbyBuddhistsorpeoplewhomeditateonaregularbasisIcouldgetintotherightframeofmindtotakeitinIn classes inmyowncountry I hadheard stories about peoplehaving fits ofgigglesatmeditationclassesbecausetheycouldnrsquotrelatetotheinstructionsandfoundthethoughtofmeditatingalientotheiractivelivesHereinTibetyouarethestrangersYouaretheodditiesThepeoplethemselvesaresoaccustomedtohavingmeditationintheirlivesthatnothavingitseemsstrangeOften people are lethargic about learning something unless they actually havesomeformofproofthat itworksIntheBuddhistphilosophythefirstBuddhawentoffonhisownandmeditatedforaspecificpurposeSiddharthaGautamawasquestioningsomethingthatwasextremelyimportant tohimHewantedtofind outwhypeople suffer andwhatmakes them suffer and itwas during hismeditationthathesuddenlyfoundtheobviousanswerandBuddhismwasbornWhat he foundwas that peoplewere sufferingwithin their lives because theydidnrsquot followbasicprinciples thatcouldmake their livesveryhappyThushewrote the rulebook thatBuddhists today livebyDonrsquotbeputoffby thewordldquoBuddhistrdquo as it doesnrsquot mean that you have to don orange robes and startchanting The reason I tell you all about it is because it has significanceSiddharthafoundthatmeditationhelpedconsiderablytoreachtheplacewhichtheynamedNirvanaThisiswhereallthequestionsthatmayhavebeenposedinyourlifeareansweredIsupposewethinkofthisasHeaventhoughitrsquosnotquiteasclearcutasthisEveryhumanbeinghastheabilitytoreachthisNirvanaandletrsquosfaceittherearemanywhowouldnotreachourversionofHeavenHeavendependsuponpeoplelivingacertainkindoflifeandwehavequitefixedideasabout right and wrong The Buddhist view is that everyone has the samepotentialtoreachNirvanabutthatitmaytakealifetimetoactuallyachieveit

WhenyouarefacedwiththesceneofBuddhistmonksintheirmeditativestatethereisaverytranquilfeelingEachofthemistryingtodeveloptheirownsenseof inner understanding and trying to reach that place of perfect harmony thattheyhavelearnedaboutandmeditationiswhatleadsthemthereForpeoplelikeusinthewestthatrsquosprettyhardtograspWethinkofsuccessasowningthingsorhaving statusProving theBuddhistphilosophywithinourselves isnrsquot aboutpossessionsstatusorhavingtostandinfrontofotherstoprovewhoweareItrsquosabout being at one with yourself through the practice of certain rituals andmeditation The reason that Siddhartha Gautama was so bent on finding asolution for mankind is that he was brought up as a Prince and had neverexperienced sufferingWhen he went out of his comfort zone into the worldoutside what he found shocked him to the extent that he wanted to findsolutions He was otherwise unaware that people suffered so much becausenothinginhischildhoodhadindicatedthisandhewantedtoseeeverymanhaveanequalchancetofindhappinessortoavoidsufferingWhenyoulookoutfromthebusontheroadtoKathmanduyouseesomethinginthedistancethatinspiresyouandmakesyoustarttobelieveinallofthisaweinspiringyetvery simplistic teachingTheTempleofPelkorChode standsoutuponahillanditwasherethatIfoundsomethingthatmadememakesenseofeverythingthatlayaheadofmeontheroadtolearningaboutthepeaceyoucanfindbyusingmeditationtobringbodyandmindtogetherYesitsoundsalittleother-worldly but it actually isnrsquot The bus stopped people piled out Severalpeople made a fuss about having lost baggage and yet others looked for thematerialtypeofthingsthattheyexpectedtofindonatouristtripbutIdidnrsquotIstoodnexttomyteacherandfeltaweTheheavensaboveuswerefilledwithavibrantblueandtheTibetanTemplethatwewerelookingtowardlookedalmostlikestepsthatmadetheirwayupintothecloudswithahugedomeatthetopIwasactuallyawestruckandsilencedinthatmomentintoabetterunderstandingexplained of course by my teacher where I felt humble When you aresurrounded by beauty you tend to feel like that and itrsquos because of yourawarenesswakingupI was sad for others on this same bus that didnrsquot see what I saw Yes they

snappedpicturesofthetemplebuttheywerenotseeingitasitappearedtomeItwasmore important to them that their facewas themain focusof thepictureSelfiestickswavedinalldirectionsandthatseemedverysadbothtomeandtomyteacherwholookedoninastonishmentatpeoplewhoseliveswereobsessedbycellphonesandgadgetryWhenyouthinkofitmostofthepeopleonthebushasspentthetriplookingdownatsmallscreensandhadnotseentheleaduptotheareawheretheTempleofPelkorChodestoodbeforeusbecausetheywereotherwiseoccupiedItputinmindhowwedismisstheobviousallofthetimeinfavor of grasping something that isnrsquot at all material Posting a picture onFacebookbecomesmoreimportantthanactuallyseeingwhatrsquosthereinfrontofyouThe western world encourages us to walk past things in our rush to achieveWhatIsawbroughtmetoastandstillandinthatmomentIunderstoodwhatyougetwhenyoudostoptoobserveThisfeelingofawefilledmysoulwithakindofclosenesstoeverybeliefIhaveeverhelddearIthadsuchanimpactonmethat IwassilencedThe teacherexplained that Ihadfoundsomething thathadalwaysbeeninsideofmebutwhenIhadtriedtofinditinclassithadeludedme because I was inexperienced at appreciating the joy of inner silence InElizabethGilbertrsquosbookshefounditinanotherwaybutthepointwasthatwebothfounditandembraceditandpeoplewhoachievegoodqualitymeditationpracticealsofinditItgivesyoupeaceofmindhappinessandtheabilitytofeelverypeacefulandhumbleInthatmomentofhumilityyoufindpurposethatyoucanneverfindinaworldthatpridescompetitionaboveallExerciseinhumilityWhatsceneryinspiresyouWheredoyouseethebestandmostaweinspiringsunsetGothereandmakeapointofobservingFeelhowsmallyouareEnjoythevastnessofeverythingthatyouseeandthencloseyoureyesOpenthemandlookagainWhatyouseeisthattheworldofferssomuchsustenanceforthesoulthatmostofthetimewetakeforgrantedWearethepebblesonthebeachWearethetinygrainsofsandbutonlywhenyouacknowledgeyourownsmallnesscanyoubegintoseethevastnessandthescopeofpossibilityYouseethisasahumanbeingobservingbutwhenyoulearntomeditateyouseeeverythingfrom

insideyourmindveryclearlyandthatrsquoswhatmeditationisallaboutTheexperienceofhumilityissomethingthatisstartlinglyawakeningasifyouare indeedwaking up the natural instincts that lie inside you Theymay havebeendormantforalongtimeYoumayracepastaperfectroseonarosebushinyour garden simply because you have other responsibilitiesWhen you donrsquotgiveyourselftimetoseesomethingyoudonrsquotseeitYoucanbesurroundedbybeautyandnot see itbecauseallof thegarbage that fillsyourbrain stopsyoupointblankfromfeelingorseeingitItrsquosasifyouarewalkingaroundblinkeredmostof the timeHowmany timeshaveyou steppedoutsideofyourhome towatchthesungodownHowmanytimeshaveyouawokeninthemorningandgone out into the garden to observe the cobwebs that are hung with dewChances are that you are too busy to see these things and thatrsquos a real shamebecausethesearerealfoodforthesoulWhenyouhaveobservedsomethingfantasticinagivenmomentthatisdevotedtohumilityyouputallotherthingsoutofyourmindandabsorbwhateveritisthatyouarelookingatForbidyourselftohaveotherthoughtsTrylisteningtoabeautiful piece of music Lie down relax and close your eyes so that yourhearing can absorb themusic and yourmind think of nothing else at allWeblockallofthesewonderfulexperiencesbyhavingmindsthatarefilledwithlessimportant triviabutwealso lose thehumility thatgoeswithanawe inspiringexperience I remember when I came home from Tibet I listened to a violinconcertowithmyeyesclosedandfeltthetearswellinginmyeyesThatrsquoswhenyouhumbleyourselfandallowyourmindtoabsorbthebeauty

Chapter4ndashMeditativeBreathingMostpeoplebreatheinasetwaythroughhabitLetrsquosfaceitifwedonrsquotbreathewediebuttheyalsoscofftheideathattherersquosaproperwaytobreathebutIcanprove that there isOneofourpartyon the trip toKathmanduhadoneofhercrying fits on the bus rideHer husband had left her for her best friend and Isuppose likeallofus shewas lookingforsomething toclingontoHoweverwhen she got into panic mode she did the usual thing that people do Shebreathed in toomuch oxygenHer breathing determined how stressed she gotandthemoreshepanickedthemoresheswallowedairYoumayrecallthatintheStateswegetpeopleinthisstatetobreatheintoapaperbagTherersquosaverygood reason for this When you panic you flood your body with too muchoxygenyourbloodpressurerisesand themore thatyoudo this themorerealthepanicgetsBybreathingintoabagyouarebreathinginoldairthatyouhavealreadybreathedoutandthishasdiminishedoxygenandhelpsyoutogetyourbodyrsquos level of oxygen back under control It follows therefore that correctbreathing can make your blood pressure more consistent your calmness andquietstateofmindmoreconstantandyoualsoallowtherightamountofbreathintoyourbodyThatrsquoswhycontrolledbreathing isnecessary formeditation IthelpsyourbodytogetintoperfectrhythmsothatmeditationbecomeseasierandtheresultsofyourmeditationbecomemoreconsistentHavingfoundthatwesternerswereincapableofthinkingofnothingtheteachersaidthatweweretoconcentrateonthebreathingwhilemeditatingThisiswhatBuddhistmonks doThey thinkof nothingother than the energy entering andleaving thebodyThatgives thebusymindsomething toconcentrateonwhilethe subconscious mind is allowed to dance freely We donrsquot often let thesubconsciousmindoutof itsboxand thatrsquoswhymeditation is sohard IfyoumakemistakesalongthewayitrsquosinstantlyforgivableofcourseaslongasyougetbackontrackassoonasyourealizetheerrorofyourwaysSitting within that room back at the retreat we were shown how to breathewhilemeditatingIhavedetailedthisbelowbecauseitrsquosnecessarytofollowtheinstructionsandtolearnthiswayofbreathingItrsquosalsousefulinyourdaytoday

life and will stop you from hyperventilating I have found since I began tobreatheinthiswayIhavealotlessrespiratoryproblemsleftoverfromtheolddaysofsmokingandIamalsoabletousethisformofbreathingtohelpcalmmewhenIfeelanykindofillnessthatImayotherwiseinterpretasthreateningForexamplehavinganearinfectioncausedmetoexperiencedizzinessbutwiththistypeofbreathingIwasabletoputeverythingundercontrolmucheasierthanIwouldhave inpast simplybysitting inachairandcarryingout thebreathingexercisesuntilmybodywentbacktonormalBreathingwhilemeditatingAsstatedpreviouslythesittingpositionshouldbeonethatallowsthebacktobestraightIfyouwanttotrythebeginnerrsquoslotuspositionyousimplysitonayogamat and then prop your behind on a cushion or a stool bend your legs at thekneesandcrossyouranklesYourhandswillprobablyfiddleifyouareanythinglike the typical class mentality so put your thumb and your middle fingerstogetherandplaceyourhandpalmupwardontoyourkneesThestooltendstogiveyoubetterreliabilitythanacushionbutifyoudouseacushionmakesurethatitisofthehardvarietysincethisgivesyoubetterpostureThe only thing that you need to be conscious of when you meditate is yourbreathingBreathe in and feel the energy going into your bodyRemember tothinkofairasbeingasolidenergybecauseifyoucanpictureairinyourmindrsquoseye itmakes it a lot easier to see itwhereasair itself is somethingyoucanrsquotpicture because you canrsquot see it Hold the breath to the count of 4 and thenbreatheoutAftereachinhaleandexhaleyouneedtocountbutBuddhistsdonrsquotwantittobeataskortomakeitcomplexYoucountonethroughtotenandthengobacktooneagainThe idea is that if you think of other things instead of concentrating on thebreathyougoback tooneagainandourwholeclasswere told to staywithinthatroomuntilwehadmanagedtoachieve thecountof ten ten timeswithoutthoughtinterruptingusSotheonlythinginyourmindisairasanenergygoingin and out and one to ten ten times Thatrsquos not a lot to expect of intelligent

people However the first to achieve it was a young man who was prettyspiritually aware anyway and he left the room The girl with the emotionalbaggagewhose tears had been demonstrated on the road toKathmandu and ayoungmanwho felt he had lost everything hewas living forwere the last toachieveitIspoketothetearfulladywhowewillcallKatyldquoI canrsquot stop thinking of himrdquo she admitted and ldquoI canrsquot do this meditationthingrdquoWeall encouraged eachotherwith the different tasks thatwehad andhaving experienced the feeling of humility earlier in the course I wanted tointroducehertoitaswellbuthermindwastoofilledwithnegativityforhertoseeitldquoAllyouhavetodoisbeyouandstoptryingsodarnedhardrdquoIexplainedImustadmitbythistimetohavebeenalittlewearyofherpitypartyShehadmanagedtogeteveryonersquossympathyatsometimeorotherduringthe tripandpatience was running thin ldquoStop telling yourself you canrsquot do it and stopthinkingwhatafailureyouarerdquoIaddedItrsquosalwayseasiersaidthandoneandwhatsheexplainedisprettyuniversalinthewesternworldldquoIcanrsquotstopthinkingofthingshesaidtomerdquoshesaidTheywerecruelthingsandwhenyouarestressedout things like this tendtohityouaroundtheheadout of nowhere Talking to the teacher helped He explained that these werenormal reactions and that his next class would help us to get everything inperspectiveanddropthosenegativethoughtsTherewasanotherelementtoaddtomeditation thatwehadnotbeen awareof and that aspectwasmindfulnessldquoButIhaveamindthatisfullrdquoKatyarguedbuttheteacherdidnrsquottakethebaitHesimplybowedandleftuswithourmiseriesfortheeveningknowingthatthemissing elementwould help us to step beyond selfish thinking and find focusnoneofusknewwaspossibleIttookalotofconcentratedeffortonmyparttogetKatythroughthatcounttotensothatshecouldfinishfor thedayImissedmyeveningmealbutIdidnrsquotmindbecausewhenIsawthelookofunderstandingonherfaceforthefirsttimeI was content that I had done something positive She seemed a little moresereneaswellasifaweighthadbeenliftedfromhershouldersndasheventhoughitwas temporary She belly-ached about her love life all the way back to thesleepingquarters

WhenyoumeditateyouconsciouslyswitchoffallofthethingsinyourmindItriedtogethertoimagineanonoffswitchandexplainedhowweusedtotryandswitchofflaughterwhenitwasinappropriateaschildrenYourememberwhereyouputyourhanddownacrossyourfaceandtrytoputonaseriousfaceWhenshesawit insuchsimpletermsshewasabletokeepuphermeditationfortherequiredamountof timealthough immediatelyshehad reached ten therewasthis sadness that returnedndashnotbecause shewanted tobe sadbutbecause shewasunable to letgoofherrelationshipIthadlongsinceletgoofherbutsheneededto learn thatmeditationhadat least lether letgoforashort timeandhadgivenhermindarestfromtheconstantbarrageofnegativityThestarsintheskythatnightwerebrightandIrememberthinkinghowguiltyweallareofourownsufferingSiddharthaGautamawasrightHumanbeingsaretheirownworstenemyandthecoursethatwewerefollowingwasthesamecourse that had been taken by Buddhists trying to find that little place calledNirvanawhereallthingsbecameclearIwantedthisclarityofthoughtIwantedthefeelingofbeingtotallyatpeacewithmyself IalreadyfeltspiritualityasIlookedupatthevastnessoftheuniversebuttherestofthecoursecouldperhapspointmeintherightdirectionBreathingisthefirststepTherestislearnedortaughttoyourmindoveraperiodofpractice

Chapter5ndashIntroducingtheMissingElementWeallsatinanticipationofthisnextlessonItwastobethemissinglinkKatyhaddrownedhersorrowsoutthenightbeforeoverherbteaandtearsandIhadgone tobed earlybecause thepeaceful calmof the roomwhere Iwas stayingbeckonedmeItseemsthatwhenwehavetroublesweinflictthemonothersandzaptheirenergyIcouldonlyimaginehowmuchnegativeenergyIhadpassedontothosethatknewmesincemypartnerhadleftandhaddecidedthatwasnrsquotthewayIwantedmylifetogoIhadseenpeoplelikeKatyofteninmylifeandtheir negativity becomes a focal point for everyone She couldnrsquot help itBroughtuptobeasuccessshenowdeemedherself tobeworthlessHowcanyounot feel like thatwhen the personyou love doesnrsquotwant you anymore IsupposethatthedifferencebetweenmeandherwasthatIstillhadself-esteemYesIhadangrythoughtsaboutthechangeimposeduponmebutIdidnrsquothaveanyofthemisgivingsthatKatyhadthathadmademequestionwhoIwasandwhatvalueIhadIknewthatIhadvaluebutdidnrsquotknowinwhatroleAstheteacherenteredtheroomhesatinfrontofusandsmiledWeallnoticedthe smile and smiled back Then he told us the significance of ouracknowledgementldquoWhenyousmiledbackatmeatthebeginningofthisclassyouwereinthismomentintimeYouwerenotthinkingabouttheregretsofthepast You were not worrying about what strange food you were going to eattodayYouweremindfulthatIsmiledandyousmiledbackHeexplainedaboutthe theoryofmindfulnessandhowit relatesnotonly tomeditationbutalso tolifeWeall laughedat thecommentabout foodbutheproducedabasketandplaceditinfrontofhimItwasfilledwithfruitandvegetablesthatlookedasifthey had been prepared to eat Apples and seedless oranges had been peeledtherewerelocalgrapesandfruitsthatwehadneverseenbeforeAskingustositinpairswefoundthispartoftheexerciseveryeasyYoumakefriendsoverthecourseofaretreatandMarkandIhadfoundalotofcommonground thoughhewasyoungenough tobemy sonHeaskedus to sit facingeachotherandthenplacedblindfoldsontousItwasquiteapartytrickandwelooked forward to what was going to happen with a certain amount of

trepidation One thing that westerners like is to be in control of a situationBetweeneachofthepairsheplacedfruitandwewereaskedtofeedeachotherandthinkofnothingexceptforthetasteandtextureofthefruitthatweweretoenjoyThefirstberrytohitmylipswasslightlybitterandputmeinmindofCranberryjuiceThetexturewaschewybuttheflavorwasnotfamiliarbutnotunpleasantIfedMarkapieceof fruit thatmyhandshadgraspedamong the fruits that theteacher had placed in front of me and am ashamed to say that my mind didwanderWesternmindsdo I imaginedmissinghismouth and staininghis teeshirtHoweverwesoongotintotheswingofthingsandtheteacherwentaroundto different students to ask themwhat theywere chewing and to describe thefeelingstheyfeltfromeatingtheparticularfruitthetexturesandthetastesandtheoverallimpressionofthefruitThentheblindfoldswereremovedHeexplainedthatmindfulnessdoesnrsquotmeanhaving amind full of complex issues problems and regrets about the past orevenworries about the future Every time thatwe entered the dining hallweanticipated strange tastes but by doing that we were stepping away frommindfulnessWe were thinking about things that hadnrsquot happened yet Everytimewe thoughtofbroken relationshipswewere steppingoutof themomentandworryingaboutthingsthathadpassedTheDalaiLamasummeditupwithaveryastutequotationldquoTheDalai Lamawhen asked aboutwhat surprised himmost about humanityansweredldquoManBecausehesacrificeshimselfinordertomakemoneyThenhesacrificesmoney in order to recuperate his healthAnd then he is so anxiousaboutthefuturethathedoesnotenjoythepresenttheresultbeingthathedoesnot live in thepresentor thefuturehe livesas ifhe isnevergoing todieandthendieshavingneverreallylivedrdquoWhentheteachertoldusthisheexplainedthattheexercisewiththefruitwastomakeus thinkof taste texture and something thatwas now so thatwe couldexperiencemindfulnessWewerefor thosefewmomentsstuckin thepresentand thatrsquos where everyone tries to escape What the Dalai Lama said made

perfect senseWe are all too filled upwith regrets about the past andworriesaboutthefuturethatweactuallyarenotlivinglifeatallinthenowWithinthecourse of a lifetime you are given a set amount of minutes Humans live34689600minutesduringthecourseofayearsoimaginehowmanyofthoseminutesareactuallynotlivedinthenowThoseareallwastedminutesbecausewearenotnoticingtheobviousInthatoneminutefacedwiththePelkorChodeTempleIhadexperiencedbeinginthemomentandIknewexactlywhathewasgetting at Babies go into that moment in their innocence A baby with nopreconceived ideasorworries about life looksupand sees thatmobile for thefirsttimeandtheawethattheyshowwithintheireyesismindfulAsweagewelosetheuseofthatabilityalthoughitisalwaysthereandalwayswill beWithmeditation you can bring back thatmoment and taste it againThatrsquos why this lessonwas so important though there were those among theclassthatwouldneverseethesignificancebecausetheyweretooembroiledintheirmaterialisticexistenceIwassadwhenIsawfacesofpeoplewhodidnrsquotgetthepointoftheexerciseOver the course of the next few days we would however learnmore aboutmindfulnessWewould learn to taste the fruit that wewere fed and to savoreverytextureeveryflavorandsenseeveryaromaTheideaoftheexercisewasto get us so wrapped up in the now that we didnrsquot have time to think aboutregrets andworries Itwas actuallyquite funand I foundmyself sittingat thelunchtable takingonebiteandmakingit last foragesandfor thefirst timeIcouldactuallysensethetextureandthearomasof thefoodthathadotherwisebeen so mixed in with everything that was happening around me that I hadpreviouslymissedthemMindfulnessiswhenyouaretotallyawareofeverythingthatyoucanrsquotavoidtheinevitable senseof aweat thenewexperiences Itrsquos a little likeablindpersonwakingupinthemorningandfindingthattheyarenolongerblindAllofthosesensesarethereallofourlivesandyetinthewesternworldwedrownthemoutwith music or TV commercials and donrsquot notice them anymore How manytimeshaveyoubeensittinginfrontyourfavoritemovieandnotreallynoticedthe taste of the popcorn that you are placing in yourmouth I know Iwas asguilty as anyone of over indulgencewithout using the senses that I was bornwithIhadnrsquottakenanynoticeofthearomathetasteortheenjoymentIsimplyateautomaticallyandwasreadytoshovelthenexthandfulofpopcorninbeforeI

had swallowed the last mouthful Mindfulness is being totally aware ofeverything andwhen I did that at the dining table Iwas alsomade painfullyaware that others sitting around the table had not learned anything from thelesson Theywere still eating as if it was vital to eat that food at a set paceOtherswhohadrealizedthesignificanceofthelessonwere likemesavoringtheirfoodandenjoyingitmorethananythingtheyhadeatenbeforendashregardlessofthestrangenessofthefoodthatwaspresentedtousMindfulnesswillnotletyouwalkpastastarlitskyandnotnoticeitItwonrsquotletyou be in a room full of flowers and not notice the colors Thatrsquos why theBuddhist temples are so colorful and inspirationalThecolors that theTibetanmonks had painted the decorationswithin the temples were stunning intricateandbeautifulandintheirmindfulnessofthemomentthejobthattheyhaddonewas admirable Thatrsquos why itrsquos always a good idea to surround yourself withinspiration even if thatrsquos just the woodland near your home or the sea frontwhere you can watch the waves roll in Everything that is inspirational is aremindertoyouofyourgoalinmindfulnessNoticeitabsorbitandknowthatitrsquosthereforaparticularreasonAneighboronceexplainedtomethattheflowerforget-me-notwasaweedThatrsquoshowshesawitHoweverIsawitasapromisethatspringwasonitswayandthatthewinterwasalmostoverHalfacupfullorhalfacupemptymakestheworldofdifferenceastohowyouseetheworldTryseeingwhatrsquostherebeforeyouasinspirationalratherthanasanuisanceandyoubegintoappreciatethewondersoftheworldandthewaythatyoufeelaboutitMindfulnessfillsyourmindwithinspirationanditrsquosallaroundyoueverywhereYoudonrsquotneedtobeinthefoothillsofTibettoseeitItrsquosthereandwaitingforyoutonoticeitMindfulnessenablesyoutoandthusissomethingthatyouneedtomakeintoapartofyourlifeYourjourneyismadeallthemoreenjoyableandlessofastrugglebyrecognizingtheinspirationputtherebynatureThelesson0nmindfulnesswasaveryvaluableremindertousabouthowmuchwe lose by rushing through life at such a pace that we donrsquot notice thingsanymoreHowoftendoyouseethesunlightsinkingintotheskyWecloseourcurtainstoitpreferringtoswitchontheTVandblocktheoutsideworldoutforawhileHowoftendoyougetupearlyenoughtoseeasunriseInsteadofrelyinguponourinstinctswewaituntilthealarmclocksaysthatitistimetogetupinthe morning and then fight the urge to stay safely guarded under our warmcoversWedonrsquot see thingsbecausewedonrsquot allowour senses the inspiration

thattheyneedWecookfoodsthatarepreparedinminutesinamicrowavethusdeprivingoursensesofhomemadegoodnessandthearomaofcookingWe buy packaged food and even forget about the taste and goodness of freshfruitsIaskedafriendtheotherdaywhyshewasdrinkingsomuchorangejuiceandwhenwelookedonthepacketitwasactuallytheartificialsugarsthatwereinthedrinkthatweretemptinghertodrinksomuchFreshfruitflavorsseemsomuchbetterandwhenyouaremindfulyoualsoenjoytheprocessofunpeelingthosefruitsandtastingthemfreshThereissomuchthatyouneedtobemindfulof Look at your habits and see how you can change those simply by beingmindful of theother things that you cando to replace themFor example areyoualwaysexposingyourhairtoharshdryersandproductsthatpurporttomakeyourhairhealthier In truth Ihave toadmit thatmyhair feltwonderfulwhenwashed in the crude bathroom facilities at the retreat andwith basic shampooandnohairdryerIwasawareoftheprocessandcouldfeelthesunshinepouringdownandhelpingtodrymyhairnaturallyWelive inaworldwherewehaveforgottenaboutbasking in themomentandaretoomuchinarushtoactuallynoticeallthegoodnessthateachmomenthastoofferRemindyourselfsometimesby lookingat theeyesofababyandyouwillseeallthehopetheanticipationthelaughterandthetrustinlifethatababyhasbeforetheyhavehadachanceforsocietytodrumintothemthattheyshouldthinkoractinadifferentwayMindfulnesskindofbringsyoubacktoyourrootsandmakesyouappreciatesomanythingsthatwehaveforgottenaboutListentothewaterinabrookItsgentlelullisthekindofthingthatachildnoticesandyetwewalkpastitandthinknothingatallaboutitStandnexttoawaterfallandlookatthepowerofthewaterasitfallsseeminglyfromtheheavensNoticeallof the goodness that surrounds you and stop letting all the promises of theadvertisementsgetinthewayofyourhappinessMindfulnessisaboutwatchingandobservingwhatyouaredoingandtakingthetimetomakeeachactaconsciousonewhereallofyoursensesareabletokickinandenjoythemomentthatyouarepassingWhenyoucandothatyouhavebecomemindful

Chapter6ndashJudgmentTheclassestookusthroughallkindsofhighsandlowsandIrememberthinkingaboutthecomplaintsofonememberofthegroupHewasabitofaperfectionistandIbelievethathethoughtthatheshouldbegettingmoreforhismoneyOnedayattheendoftheclassthisguyturnedaroundtotheteacherandsaidldquoArewegoing to learn anythingnew tomorrowOtherwise Imayaswell packmybagsandgordquoIthoughtitwasalittlerudeandsodidmanyoftheguestsbutwesaid nothing We hadnrsquot yet learned the lesson about judgment That part ofmeditationwastobetaughttomeinanotherwayWevisitedanearbytownandwerewalkingthroughthestreetsWehadallbeentoldaboutthewaythattheTibetancultureworksandinourworldwouldwalkpastpeoplewhobeggedinthestreetsWhatyouhavetorememberisthatapartfrom a few kids trying to profit from tourists adults who beg are usuallyfinancing their trip to nearby templeswithwhat they are given in theway ofalmsPeopleareasgenerousas theycanafford tobebecause itrsquosnotfrownedupon to share your fortunewith otherswho are perhaps less fortunate orwhohave aneedThemonks themselvesdependupon foodofferings and althoughsomeofthefoodsittinginfrontofmonkslookeddubioustheyateitregardlessanddidnrsquotshowanypreferenceorhaveanyofthepreconceptionsthatwesternworldpeoplehavetowardfoodThecommunityfeedsthemonksasamatterofduty toward thosewhohavechosen to take this routeas theseare thespiritualleadersVisitorsdonrsquotget to talk to themonksbutour teacher explainedmanyof theritualsthatweregoingonIaskedhimldquoHowcansomeonelooksohappywithsuchhumbleofferingsrdquoHewasnrsquotsurprisedatmyquestionandIguesshehadbeen asked this many times ldquoThey have no expectations They place nojudgment onwhat is happening around them andmerely observe themomentthattheyareinwithgratituderdquoOneofthemainthingsthatSiddharthaGautamalearnedinhismeditatingperiodwhentryingtofindthecureformanrsquossufferingwasthatweourselvesmakeupa

bigpartofthissufferingwithourattitudesandjudgmentofothersWefeelandexperience many of the negative impacts in our lives because of thosejudgmentsIfyoujudgesomeonetohavemorethanyouandfeelyoudeserveityou tend to feel jealousAnger is something brought about by judgment of asituationTo complete the circle of meditation you need to understand that it is acombinationofbreathingcorrectlycorrectposturebeingpresentinthemomentandviewingeverythingaroundyouwithnojudgmentThusyoufindakindofpeacefulnesswithinyourselfthatyouwillneverotherwisehaveexperiencedItrsquosa wonderful experience and when you look at the contented nature of theBuddhist monks itrsquos unquestionably present They donrsquot have pained facedTheydonrsquothave thesameexpectations In fact toexpect is tobe looking intothenextmomentandwhileyouaredoingthatyoucannotthenbepresentinthemomentyouareactuallylivingItrsquoshardforpeoplelikemeandyoutogetyourheadaroundthisnon-judgmentalattitudebecausewearesousedtoitbeingpartandparcelofoureverydayexistenceThereisaquotationbytheDalaiLamathatisveryappropriatehereObservationandappreciationofthemomentareessentialtolifewhereasjudgmentisnotldquoPeopletakedifferentroadsseekingfulfillmentandhappinessJustbecause

theyarenotonyourroaddoesnotmeantheyarelostrdquo

YoucanlearnsomuchbyobservationIwassurprisedtoseethatmonksappeartobeabletomeditatewiththeireyesopenbutIsupposethatthisismakingthemmoreawareoftheirsurroundingsandlessaffectedbythemandthatthetrueroadto discipline sufficient for them to reachNirvanamaymean taking the harderrouteIfwekeepoureyesopenduringmeditationwearelikelittleschoolkidsin thatwecannotavoidbeingdistractedHoweverwith thediscipline that themonks have they are not distracted They observe but they do not let theirobservations get in theway ofmeditation and the search for perfect harmonybetweenbodyandmind

My journey to Tibet was an awakening I remember going to bed one nightduringtheretreatandseeingforthefirsttimethatIwashappyinthatmomentand thatrsquos when I saw a bit of difference in the way that I had managed toincorporate thebreathing the stillness and the calm that the retreat had taughtmehowtoachievebutthistimewiththesunsettingagainstthehillbeyondthewindowofmyhumbleroomithappenedwithouteffortIfeltclosertoGodthanI have ever felt and perhaps it was this closeness that told me that I shouldcontinuemyjourneyintoMeditationandthatperhapsonedayItoowouldfindtheNirvanasoughtbythemonksFor themoment IembracedthatsunsetandfeltitswarmthwithinmyheartandapeacethatsweptovermeandallowedmethesleepthatIneededinorderformysoultohealThinkofjudgmentasbeinglimitingIfyoufeelthatsomethingiswrongyouarestuckwithhavingtoreachstandardsbywhichyoumeasureyourselfIamnotaspretty as someoneelse I am fatter than someoneelse I donrsquot have theheightthatIwishIhadIcanrsquotwearthesameclothesassomeoneelseIwearclothinginasizelargerthanIwanttomeListentotheridiculousthingsthatwesaytoourselveseverydayoftheweekandallofthemaremeasuresthathavebeenlaidontousbythesocietythatweliveinThereislittlewonderthatpeoplefeelsoself-consciousandworryaboutwhethertheymeasureupMeasureuptowhatI remember sitting inanold sweaterat the retreat in theeveningThesweaterhadaholeinitandIhadmerelytakenitalongwithmeincaseweweregivenanydirtywork todo Backathome Ihad thought that Ineed topack foralleventualities but what that old sweater taught me was that all of thesemeasurements and judgments that we make about the way people look areludicrousAyoungmanwithawholehostofdreadlockscametositwithmeandhandedmeaglassofcoolwaterWhereIliveIwouldneverhavemetsomeonewith this lookbecause theydonrsquot seem to frequent inmy circles but herewewere letting judgment disappear andwith it wewere finding out about eachother and treating each other as equals Thatrsquos a richness that we often donrsquotallowourselvesback in therealworld Infactallof theold judgment thatweplacedonpeopleseemedtomellowintothebackgroundaswesatthereHiseyes showed that feelingofhopeandhonestyMysweaterwas tornand I

didnrsquotcarebutneitherdidheYouseeyouget to learn thatyoucanrsquot judgeabookby itscoverAllyoucando isstop to take in thepositivity that isbeingpassedtoyouandhegavemethisinoodlesjustbythegestureofpassingmeaglass ofwater because I looked thirsty I believe in the business course that IhavesincetakeninNeurolinguisticprogrammingbecauseitalsoreinforceshowweshouldnotjudgeandshouldbemoreopentoacceptanceofdifferentpeopledifferent ways of life and that by doing this we also allow ourselves moreconfidenceevenwhenfacedwithstrangersThemeditationclassesandtheotherclassesthatweattendedtogetherbroughtusalltogetherasfriendsBuddhistsbelieveweareallbrothersandsistersandthatwe should pass compassion to those who are around us rather than sharingunhappinessorevenimposinglevelsofsetbehaviorthatnoteveryonecanliveuptoIfoundthatinTibetanditwasasnaturaltomeasbreathingWhenyoufind thatyoudrop judgmentyouget toseewhatrsquos really important in lifeandyourmeditationpracticehelps toopenyoureyes to thegoodsideofwhat lifehastoofferyou

Chapter7ndashTheCelebrationofMeditationYouknowwhenyou learn to ride a bike therersquos thiswonderful feelingwhenyou turnanddiscover thatyour father isnrsquotholding thebikeanymoreandyouareonyourownItrsquosafeelingofachievementafeelingthatrsquosalittlescarybutlittleby littleyougainmoreconfidence Itdoesnrsquotcome toyou ina flash thatyouhaveachievedgoodqualitymeditationbutitdoescreepuponyouinotherwaysYousleepwellyoulistenmoretoyourbodilyneedsYoufeedyourselfthethingsthatareneededandtendnottoneglectyourhealthJustasmeditationallows the subconscious mind to heal the conscious mind sleep the rightnourishmentandtherightamountofexerciseallowthebodytohealOn the last day in the retreatwewere taken to a hill that overlooked severalsmallvillagesthenamesthatIcouldnotpronounceandwouldnotevenattempttoWhatwesawwerehillsthatwereimpressivegreenlandandpasturesandanareawhereflagshunginstringsinseeminglythousandsThiswastobeourfirstattemptatmeditatingintheopenairandalthoughpeoplecameandwenttherewasasilencethatwasconducivetomeditatingandacertainbreezethatseemedtosendtheflagsintoadanceofprayertowardtheheavensWewere instructed to close our eyes and to be seated in the positionwe hadbeentaughtwhichwasexplainedearlierThenweweretoldthattheonlythingwe shouldconcentrateonwasourbreathing I thought thatwemightbemoredistractedthanweactuallywerebutinthisatmosphereofkinshipandamidtheprayer flags I felt thatmymeditationwas becoming easier to achieve In thewesternworld youmaybe tempted to takemeditation classes and if youdoyoushouldlookforateacherwithwhomyoufeelsomekindofkinshipandtrustbecausewithoutthisIthinktheexperiencewouldbelackingWhenyoumeditatethefeelingthatyougetinsideofyouisoneofcalmpeaceandharmonyYoushouldneverriseupstraightawayaftermeditationbecausethepeacethatyouachieveduringthesessionshouldnrsquotbechasedawaybythespeedofyourlifeYourheartwillhavebeenbeatingslowlyandyourmindwillhavebeentotallyrelaxedandyoulosesomeofthebenefitifyoutrytorushtoo

quicklybackintoyourworldofchaosAstheclasssatonahillandmeditatedtherewas apeaceful calm thatwas felt by allNowewerenot perfect at themeditation process Some people admitted that they had trouble letting go ofthoughtsbutforthosewhodidexperiencebeingabletothishillwithitssweetbreezes seemed to be a celebration of our achievement Not only was thelandscape fantastic when we eventually opened our eyes but we were alsoreminded about how small we were and given back the wonderful sense ofhumilitywhich is so important to healing yourmind and soul Surrounded bycolorful flags that danced into thewindwewere at onewith the scenery theweather the warmth and the companionship but mostly the feeling ofachievementandcelebrationLaterthateveningwhenwehadfinishedoureveningmealstudentsweregiventheopportunitytolearnaboutotherwaysofblockingoutthethoughtsinordertoachieveagreatsenseoffulfillmentduringtheirmeditationprocessTheteachertold us about theword ldquoomrdquoWehad a full explanation ofOm but I amnotgoingtoeventrytoexplainitbecauseIwouldnrsquotdoitjusticeHoweverforyoutounderstandititrsquosusedduringmeditationasachantIsupposeyoucouldlikenittoldquoAmenrdquobutldquoAmenrdquoismoreassociatedwiththeendofsomethingsuchasaprayerldquoOmrdquoisongoingInotherwordsyouchantitwhileyoumeditateanditgives yourmind something tangible to concentrate on instead of letting all ofthose thoughts creep in This is the most common chant although there areothers If you find that yougo away to a retreat it is likely that your guruorteacherwillgiveyouapersonalizedchantbasedon the timeanddateofyourbirth This will always be yours The words you are given may be a littleawkwardtopronounceatfirstbutwhenyoudohaveyourownchantitrsquoskindofspecialandisthebestchantforyoutouseForthetimebeingletrsquospresumethatyoudonrsquothaveoneandsticktothestandardOmorAumdependinguponyouraccentExercisendashOm-SitinthenormalpositionformeditationThatcanbeyourhalflotusor it canbeona chairwitha straightbackMake sure thatyourback isstraightRememberwhenyou take inenergy intoyourbody (orbreathe)yourbackneedstobestraightsothatthisenergycanreachallyourenergypointsTrytochantthewordldquoomrdquoandkeepyourlipsslightlyapartsothatyoufeelatickleasyouchantthewordontheoutwardbreathIfyoudonrsquotfeeltheticklethentry

itagainandmovethepositionofyourlipsuntilyoudoTheOmisusedinplaceofthinkingoftheoutbreathsothatyoufeelthetingleonthelipsThustryyourmeditationBreatheinthroughthenosebreatheoutthroughthenoseandusetheOminsteadofconcentratingontheoutwardbreathCountOneThendothesameagainandcounttwondashallthewaytotenandthenbacktooneagainThisworkswellforpeoplewithmindsthataretoobusywiththoughtsandwhoneed something to replace those thoughts Itgives themindsomethingveryconcretetoconcentrateonotherthanthoughtsandmayhelpinyourmeditationprocessWhilesomeprefertomeditateinsilenceasIdoandconcentrateonthebreathingyoucanconcentrateontheOmYoumaybewonderingwhyyouwoulduseawordthatyouareunfamiliarwithThereisaverygoodreasonIfyouweretouseawordthatyouknewyourmindwould immediately associate the word with something Let me give you ademonstration Supposing you used the word amen your mind wouldimmediatelybeputintoachainofthoughtthatwasreligiousoryoumaygooffonatangentandthinkaboutprayerandtheideaisthatyoudonrsquotdothatYouconcentrateonthesoundandmakingthesoundbutdonotbusyyourmindbytryingtoassociateitwithanythingotherthanthemomentthatyouareinandthestateofmeditationThatmeansthat thechantisspecifictomeditationpracticeandwillhelpyoutoconcentrateStrangelyenoughKatyfoundthatthistypeofmeditationwasmoresuitedtoherbecausethechantthatshemadendashcompletelyoutoftunebutthatdidnrsquotmatterndashwassufficienttoblockoutthethoughtsthatshehadaboutthewoesofherworldChantingcanbedonein tunewithaTibetansingingbowlbutwhenyougotobuyoneyoureallydoneedtolistentothedifferenttonesastheyemitlowerorhigheronesThesmallbowlsarequiteattractivebut thesound is likely tobequitehighsounlessyouareanaturalsopranoIwouldsuggestthatyouoptforalargerbowlwhichwillbemoreinkeepingwithyournaturalvoiceThewonderfulthingaboutthemeditationonthatdaywasthecompletenessofitIt feltwonderfully spiritualand thosewhohadmanaged toachievemeditation

foundthatitenergizedtheminsuchawaythatwewerealltemptedtogoforalongwalkafterthemeditationclassandtakeinsomeofthewonderfulsceneryIn fact I remembered thinking how some of the peoplewithme on that hikeacrossamountainhadarrivedherecomplainingabouthavingtowalkfromtheplanetotheterminalNowwithnewideasintheirheadsitseemedthatalloftheirprioritieshadbeenchangedifonlyforashortwhileIhopedthatIwouldseethebenefitsforyearstocomeandindeedIdidalthoughsomeofthepartywhosharedthoseclassesstillwritetomeabouttheirproblemsanddidnrsquotgetthepointofitalllongtermThosethatdidoftengobacktotheretreattore-affirmtheirbeliefsinthepowerofmeditationandalsotoexperiencethehumilitythatonefeelswhensurroundedbysuchbeautyandbysolittleexpectationonthepartofthepeopleItrsquosanotherworldentirelyand itrsquos amodestworldwherepeople learnaboutand re-affirmhumilityandthatrsquosavaluablelessoninanyonersquosbookWhenyouhavehumilityinyoursoulyouhavelessquestionsbecauseyoualreadyknowtheanswers

Chapter8ndashComingHomeDo you remember how enthusiastic you are when you are on holidaySometimesyouseeanotherwayoflifeandthinkthatyoucouldfitrightintoitatawhimThenyougobacktoyourworldandrealizethatitisnrsquotevenavaguepossibilityWe are too used to our creature comforts and to having all of theldquothingsrdquo that the western world gives us around us The TV is a constantcompanionTheradiointhemorningwakesusupintoaworldwheretherearestreamsofcarsallmakingtheirwaytotheirrespectiveworkplacesTibetseemsa long way away and as I caught the plane back home I remember lookingaroundmeand feelingacertainsadnessTomorrow IwouldnotwakeupandlookouttowardthetemplewheretheBuddhistmonkswouldalreadybesittingandtheprayerwheelswouldbegoingaroundTomorrowIwouldbebackinmyworldoftaxisandpolicesirenswherespiritualityseemsalongwayawayI had talked to my teacher before leaving and we were speaking about thecontrastsinlifestylesandIaskedhimhowhethoughtthatIcouldcontinuethespirituallifestyleeventhoughIwassurroundedwiththemundanesuchasworkdrivingbackandforwardtomyworkplaceandthencominghometootiredtodoanything but watch TV He intimated in his reply that the world is only aschaoticaswemakeitWecanhavepeaceandspiritualityinourownworldbutit took conscious practice to achieve that He explained how the Dalai LamatravelsallovertheglobebutthathisspiritualityisnotdiminishedbytheplaceheisatIthoughtaboutthisforalongtimeandIguessedthatthewayforwardwastotakethatspiritualpartofmebacktomyhomeandtocontinuetouseittoimprovemylifeInordertodothatIwouldcreateaspaceformeditationandwouldusethistogetbacktobasicseverydayofmylifeItwouldonlytakeanhouroutofmyotherwisehecticprogrambutIwouldmakeithappenWhatIfeltinsidewasworthitIn thewesternworldwehaveprioritiesWemakecertaineventshappenYouseesomepeoplewhoareverygoodatmanagingtheirtimeIhavepeoplewhoworkwithmewhohaveasenseofknowingwhotheyareandwhoarehappywhileothersaresoconfusedthattheirlivesareaconstantbattlejustlikeKatyrsquos

What the happier people have in common is a positivity that follows themaround They donrsquot doubt life or its purpose They donrsquot throw negativity atpeople and they attract people to thembecauseof their serene composure andtheirhappypersonalitiesToachievethatIneededtocontinueonthecoursethatI had begun inTibet andmymeditation spacewithin the homewould bemyplace to drop all of the problems of the day and meditate knowing that themeditation that I did would make me a stronger person and a morecompassionateoneatthesametimeWhenIcamehomeIcreatedthatperfectspaceformeditationandkeptituponadailybasisbecausewhatitdoesforyouisworthitYouarecalmerYourmindis able to take in somuchmore information and perform in amore effectivewayYourattitudetowardlifechangesandyourprioritieschangeYoubegintosee lifeforwhat it isandenjoythat liaisonbetweenmindandbodyaswellasgrowingadeeperunderstandingofyourlifeYourpeacelevelandyourleveloftoleranceisalteredbythemeditationthatyoudo and your mind is energized such that you are able to achieve a lot morewithout as much effort My place of meditation was created in the sparebedroomand I createdanaltar althoughyoushouldunderstand thedifferencebetweenanaltarinanormalchurchenvironmentndashwhichisaplaceofworshipndashandaBuddhistaltarwhich ismerely there togiveyou the inspiration thatyouneed tocarryonwithyourpractice I adornedminewithaBuddha statueandcandles Not being particularly keen on incense sticks I preferred to havescentedcandlesTheroomwasaparticularlygoodchoiceformeditationbecauseit was away from all of the distractions of the world and the light could beadjustedsimplybypullingthedrapesInthisroomIfoundthespaceforayogamatortwoincaseIhadfriendsthatwantedtotrymeditationandIboughtacoupleofstoolsforthissamepurposeComing homemay have been a little scary in comparisonwith the protectionafforded in the retreat but this made it a little easier to bear That sametrepidation that I had felt upon arrival in Tibet was now even more becauseinsteadofgoingfromaquietandpeacefulenvironmentwhereIwassafeIwascominghometoanenvironmentwhichisnrsquotthatpeacefulandwherecrimerates

arehighItseemedalittlefrighteningbutmyownretreatinthatsparebedroomhelpedme tomake the necessary transition from oneworld to another and totakewithmethatallimportantpeacethatIhadfoundsomanymilesawayYoumaynevervisitTibetandcertainlyyoudonrsquothavetobutIfeltitnecessarytodescribewhatIfoundtherebecausethatgivesyoupointersastowhatyouarelookingforwhenyoutake thatstepfromachaotic life intoa lifestyle thathasroom formeditation Coming home formewas eye opening and itmademeveryawareoftheneedforthatspacecreatedtogetawayfromthestressesandstrainsandlifeandallowmetomeditatemywaybackintohappiness

Chapter9ndashHowMeditationHelpsSelfEsteemandSelfAwareness

In retrospect had I known what the journey would involve I am not sure Iwould have taken itHad I been told about the strangeness of the food that Iwould be served or the discomfort of the bed that I was about to sleep inperhapsIwouldnothavelookedforasuitableandaffordableretreatHoweverhavingdonethisIwouldrecommendallofthosewhohavethemeanstogotostepoutoftheircomfortlevelsandmaketheirwaytowardthekindofofferingthataretreatsuchasthisgivesyouItrsquosnotlikesteppingfootintoaclassatthelocal gym Itrsquos certainly not the same as just watching a video and learningmeditationHoweverwhicheverstyleof learningyougoforyouwillwant toknowwhatitdoesforyourself-esteemandalsoyourself-awarenessMany of us go through life blaming others for the hardships in our lives IlearnedthroughmeditationthatyoucanrsquotdothatYouhavetoseethingsintrueperspectiveandtakeresponsibilityforyourselfandmeditationhelpsyoutotakethe reins of your life You begin to see your own value and stop measuringyourself by societyrsquos shallow value system Itrsquos not about how you dresswhetheryouweardesignerlabelsorwhetheryoucanaffordyournextmealItrsquosallaboutfeelingsomethinginsideofyouthattellsyouthatallisrightbetweenyourbodyandmindWhenyoufindthatfeelingyoustopquestioningyourownvalue because you already knowwhat it is The fact that wemay have beenditched by a partner or that people have been less than pleasant to us doesnrsquotreallymakeuswhoweareunlessweletitMeditationandmindfulnessmakesus more aware of who we really are and thatrsquos vital to self-esteem You aremindfulinyourlifeandyoutendtobemoregivingandlessabsorbingWeusedto have a friend called Janet and although we all loved her dearly she wasnicknamed the ldquospongerdquo becausewithin a short space of time in a room shecouldabsorball of thepositive energyofpeople aroundherShehadno self-esteem She didnrsquot really havemuch of a life but she tried to leechwhat shedidnrsquothavefromothersWhenIintroducedhertomeditationitdidnrsquottakeverylongbeforeshestartedtonoticepositivethingsaboutherselfandthatwasarealbreakthrough

YoulearntobreathecorrectlyandthusyoudonrsquotfeeloutofcontrolofyourlifeYoulearntobelessjudgmentalandtendtomakeyourselfintoanactivelistenerYou learn to understand things in amore comprehensiveway andwhen Janetsaw the changes in her life she couldnrsquot believe that all of her negativity andlackofself-esteemwasactuallybeingbroughtaboutbyherShefeltthatpeopledidnrsquottreatherverywellandsometimesevenavoidedcontactwithherbuthermeditation showedherwhyand she laughedat the simplicityof itWhenyoubecomemore positive in your approach to life you actually attract friendshipanditrsquosgenuinefriendshipthatreallydoeshelpyoutobuildupyourself-esteemMindfulnessdoesnrsquotcallforjudgmentMindfulnessobserveswithoutjudgmentandwhenyoucouplethatwithmeditationthemixthatyougetisawonderfulmixofnewness that stopsyouevenbeing judgmental aboutyourselfYouarewhoyouare andmeditationhelpsyou to accept thatYouget to likeyourselfandthatrsquoswhereyourself-esteemgetsahugeboostYouarenotsonegativeandyouarehappieraboutyourlifeCouplealloftheseactivitieswithalittlebitofvolunteerisminyourspare timeandyouwill find thatyourself-esteemgetsarealboostespeciallywhenyougivewithabsolutelynothoughtofself-rewardForexamplehelpingoutatthelocalanimalshelterisgreatforthesoulandthelifestylethatyoulivewhenyoutakeonmeditationandmindfulnessmeansthatyou set yourself up for success from within Thatrsquos a lot more valuable thandepending upon the approval of others You donrsquot need the validation fromothersthatyoumayhaveneededinthepastPeoplewithbrokenrelationshipstendtoendupblamingthemselvesandtellingthemselvesthatitrsquostheirfaultthattheycannotsustainarelationshipSelfesteemissues that result from this kindof thought are common as Iwitnessed in theretreatbutwhenyoumanagetofulfillyourinnerneedsandfeedyourselfwithpositivityfromgivingyouactuallyfindyoudonrsquotneedotherpeopletovalidatewho you are because you have a better knowledge ofwho you are and thatrsquosenoughForthosejuststartingoutonthisjourneyIwouldsuggestthatyoustartwiththebreathingexercisesshowninanearlierchapterandthenprogresstoincludingatwentyminutesessionofmeditationeverydaycoupledbyintroducingdifferent

elementsofmindfulnesstoyourdailyroutineEvenwhenIcleanafloorIputallofmyattentionintothatdutyanddoittothebeststandardIcanmanageanditgivesyou that feelingofhumility thatyouneed inorder to feelbetteraboutyourselfNotaskhasnoimportanceGiveiteverythingthatyouhaveYouwillalsofindthatthereareotherbenefitsofmindfulnessasyouwillfindexplainedinthenextchapter

Chapter10ndashMindfulnessandItsBenefitstoYourWellbeing

I think that theBuddhistson themountain topsofTibet taughtmea lotaboutmindfulnessWhen they eat they eat slowly and purposefullyWhen they goabouttheirdailybusinesseverymovethattheymakeisintentionalItrsquosajoytowatchthemsometimesAstheytendtheirgardenstheamountofcarethatgoesintothosegardenscanbeseenbythecropsthattheyproduceInfactitwasbytalking tomy teacher after the eating episode that reallybrought it homehowmeditativepractice incorporatesbeingaware ineverything thatyoudo It isnrsquotjustaboutsittinginaroomandmeditatingforhalfanhourandthengoingbacktohowyouwereYouneedtounderstandthephilosophyasawholeratherthanjustonesmallelementofitRightactionsrightspeechandrightviewareallincludedintheEightFoldPathwhich is followed by Buddhists and which were written down by SiddharthaGautama as part of the process which helps to make people lessen theirsufferingItoldyouabouttheimportanceofeventaskslikewashingafloorbutapplythatsamephilosophytoyourlifeandrightactionsmeansthinkingbeforeyouactanddoingtherightthingsRightspeechmeansnotbeingtoojudgmentalandsayingthingsthatwillhurtanyotherhumanbeingRightviewislookingatthe world realistically and seeing things as they truly are rather thanmissingmostofitbecauseyourmindistoobusythinkingaboutpastorfutureWhen you sit down for a cup of coffee how often have you actually takenpleasureinthearomabeforeyoudrinkandthenletthetasteofthecoffeetrickleontoyour tongue letting your taste buds savor every drop If youobserve theBuddhistwayyoutakeyourtimetoeatandyouenjoyeverydifferenttasteandtexture as you do this but you are doingmuchmore than simply taking yourtime to eat You are improving your digestive system and you really cannotimaginehowmuchyourpainandmiserycomesfromthatonepartofthebodyIt iscentraltofeelinggoodwhichiswhythereissomuchemphasisplacedoneatingslowlyandenjoyingitwithallofyoursenses

The discipline behind meditation and mindfulness is such that you begin tonotice things about yourself that youmay not have noticed before If you areconsistentlyslouchingyoubegintonoticethatitisyouyourselfwhoiscausingthepainthatyouareexperiencingIfyoutendtositinaslouchedpositionoveralengthy period of time you feel bad because your body isnrsquot getting thecirculationthatitneedsAlloveryourbodythereareenergypointsandyoucancallthesebyvariousnamessuchaschakraIfenergyisunabletoflowthroughthesepointsthenitrsquosnottobeasurprisethatyouwillfeelillPeoplewiththekind of illnesses that cause immobility often cause a lot of the pain that theyexperienceanddonotexercisebecause theybelieve that theyhave theperfectexcusenottoHoweverthatwalkacrosstheroomorthathalfhourspentonthedisciplineofmeditationcanhelptorightallthewrongthatyouhavebeendoingwithyourbodyYougettounderstandhowposturematterstobodyperformanceandbelievemeitreallydoesIntheretreatinthefoothillsofTibetIsleptonabedthatwasbasicIsatmostofthetimeonahardfloorbutforthewholetimeIwasthereIdidnrsquotfeelpainThatwasfairlynewformebutmeditationteachesyou the vital importance of respecting your posture and encourages you to sitstraightbecauseifyoudonrsquotitrsquosalotlesscomfortableIn this day and age we tend to put our comfort before all We have softmattressesandwetendtositonseatsthatdipwhenwesitonthembecausewehavebecomeaccustomedtothislevelofwhatwecallldquocomfortrdquoandyetwhenIreplacedsittingonacomfortablesofaforanylengthoftimewithsittingonmymeditation stool I found that my body responded in a very positive mannerWhenIwalkedIwasconsciousofmywalkingandbreathingsothateachstepthatI tookwasinrhythmwithmybreathingandthis inturnhelpedmetofeelmuchmorerejuvenatedThehealthbenefitsofmeditationareoutstandingYoubreathebetterYour bloodpressure canbenaturally loweredYour heart doesnothavetoworksohardandyourmindisgiventherestthatitneedsinordertoachieveInfactifyoudohavemobilityproblemsIwouldsuggestthatyouusemeditationbutat thesametimeenroll forayogaclassbecause theyogaclasswillteachyoutousethepartsofyourbodyintimewithyourbreathingsothatyoubecomemoremobileandflexibleThere are so many health benefits to yoga and to meditation that it must besomething you start off believingwill help youYou then get to see that it is

actuallyhelpingyouandyoudogettoastagewhereyoucannotenvisageyourlifewithoutmeditationIamatthatpointinmylifeanditrsquosaturningpointformebecausemybelief is so strong that I amusing it tohelpothers to achievetheirutopiaItrsquosnotadreamItrsquosnotaplacethatyoucannotreachItrsquosrealandtangible andyou canget there by takingyourmeditation seriously and seeingwhere it takes you on your journey through this complex life Take away thecomplexityandmakeitsimpleandlifebeginstotakeonmoremeaningandgetstobe somethingyou look forward towakingup toeverydayWhatyou learnwithin yourself is that each newday brings newopportunity thatwill only beseen by those open enough to embrace it When you meditate you makeyourselfreadyforthat

Chapter11-RecommendedReadingChapterInwriting thisbook Icouldneverhavecometo thisamountofunderstandingwithoutmy teacher though readingmaterial was a great help as well If youneed something tohelpgiveyou the impetus to actually start onyour journeyintomeditationthenIwouldsuggestthatyoutakeatripwithElizabethGilbertinherbookcalledldquoEatPrayLoverdquobecauseyouwillfindthatyouwillbeableto understand better the journey that she took and associate it with your ownjourneyYouhaveverylittletolosebecauseitrsquosagoodbookanywaybutitdidhelpmewhenleavingaverymaterialisticlifeonaplanetoaplacefarawaynotknowingwhattoexpectHerexplanationswereveryhelpfultomeandIfoundthat many of the teachings in Tibet were similar in nature and her book hadpreparedmeforthatjourneyOtherreadingthatIwouldsuggestisdifferentinnatureItrsquosnotaboutBuddhismatallbutitrsquossomethingthatinfluenceseverydayofmylifeandthatcananswermany questions that people within western society ask Kahlil Gibran was aLebanesephilosopherwhospentalotoftimeintheUnitedStatesHisbookTheProphetissomethingthatIwouldrecommendFarfrombeingreligiousasthename suggests it is about finding answers to problems that happenwithin thecourseofyourlifetimethatputyouintoastateofquestioningofvaluesThereare somewonderfulwordswithin thebookwhicharealmostpoeticandwhich are easy to digest even though his line of thinking may not tallyimmediatelywithyoursWhatyouwillfindisthatasyoustartyourjourneyintomeditationthewordsthathehaswrittenwillbecomemoreandmoresignificantuntil you reach the stagewhere you grab the book to try and find answers toeverydayproblemsAnotherbookthatIwouldhighlyrecommendforyouonthisjourneyisabookwrittenbyanAmericanauthorasa self-helpbookTheArtistrsquosWaybyJuliaCameron which wakes up the creative side of your character when you areseekingtofindapeacefulwayforwardinyourlifeIfyouaregoingtogetthisitrsquos a good idea to get the companionbookwhich is a journal andwhichwill

helpyoutokeeptabsonyourprogressAlthoughIhavereadthismanytimesIstillkeep that filledout journalandsometimesamremindedof the roots fromwhichIcameThereisnoneedtodelveintothepast thoughreadingyouroldthoughts sometimes helps you to see the progress that you have made andappreciate the moment that you are now in Thus these books are allrecommended to those who take on the road toward successful meditationpractice

Chapter12ndashBonusRecommendedProductsThe reason that this chapter has been added because it can also add to yourenjoymentoftakingpartinalloftheactivitiesmentionedinthebookWhenyoustartyourjourneyintomeditation it takesawhiletogetseriousaboutitbutIhavefoundthatstudentswhodoinvestalittleintotheirpracticearemorelikelytostickto itPerhapswehavethesevalues inbuilt intous that ifwehavepaidoutgoodmoneythenweneedtosticktoouroriginalplanWhateverthereasonthese itemswillmake yourmeditationmore successful because they are triedand testedand I couldneverbewithoutmineOthers choose slightlydifferentproductsbuttheonesthatinspiremethemostaretheseMystoolisthemostimportantpartofmyequipmentformeditationThereasonforthisisthatInotonlyuseitformeditationbutIalsouseitforsittingonwhenwatchingTVoverastretchedperiodoftimeinsteadofbeinglazyIthelpsmybackandithelpsmetokeepmyselfuprightthusnotblockingtheenergycenterswithinthespineThisstoolisveryusefulbecauseitmakesmelesslazyandlessinclined tobecome lazy Italsogavemeagreatposition formeditationwhichwaseasyforsomeonewhoseexperienceoftheFullLotuspositionwaslimitedEvennowwhenIamfullycapableofsittinginafulllotuspositionIstillprefertousethestoolWhenIstartedmyjourneyintomeditationIwasnrsquotpreparedtospendasmuchaswasrequiredforthestoolandboughtacushionformeditationandthereasonIsuggestthisasopposedtothestoolisthatyoucancontinuetouseitallofthetimeinthehomeItmayevenencourageyourkidstouseproperpostureasithasmineThekindofcushionthatyouneedhasgoodpaddingandsupports thebodywithoutany real squishingTheseare filledwithbuckwheatandgivesuperbsupportandareatareasonablecostforbeginnersThe other things that you need to look for are things to create your ownmeditation area I enjoy the fact that I have a Buddha and youmay as wellTherearesomegreatBuddhastatuesonAmazoncomandarealchoicebutofallofthestatuesthatIhaveseenthisonestandsasastrongfavoriteTheTibetanBuddhaisverydifferentfromtheimagethatsomepeoplehaveIfyouthinkofBuddhaasthefatfigurineyouneedtoreaduponitbecausethisisindeedthe

ChineseversionofacharactercalledHoandisnotthesamethingatallItendtostay true tomyTibetan teachings because I learned a lot about the history ofBuddhismwhileIwasinTibetandthis is thekindofBuddhathatwaswidelyrecognizedasaninspirationforpeoplewhoweremeditatingOther things that are useful are things such as candles and if you buyinspirational ones that have a scent to them these are superb for two reasonsOneisthatyoucanusethemwhenyouaremeditatingtomakeyourroomfeelniceandtheotheristhatyoucantakethatfeelgoodscenttootherpartsofthehouse such as the bathroom when you are not meditating Lavender andChamomilearejustonesuggestionalthoughIusevariousscentsTheonlythingthatIwouldwarnyouisthatwhenyouarenewtomeditationitrsquosbettertousethese for an exercise inmindfulness rather than during themeditation processbecause sometimes the scents can be so strong that they actually grab yoursenseswhenyouaretryingtoconcentratetheseonthemeditativeprocessIfyoudecidetomakeyourselfanaltarthenanaltarclothmaybesomethingthatyoucanconsiderPersonallyIhaveonethatwasgiventomeasagoingawaygiftbymyteacherbutyoucanbuytheseonlineandthis linkwillhelpyoutochoose the kind that you want As one final suggestion if you want to trychanting meditation the Tibetan singing bowl may be something that youparticularlyenjoyIdonrsquotusemineforsingingbutIactuallyuseittoremindmeoftherootsofmylearningandwhenIclosemyeyesandsoundthebowlIfindthat I am taken back to that hill inTibet and am reminded of the sounds thatcame from the distant temples Itrsquos a magical sound that you can reproducewithinyourhomeTheinspirationthatyoucangleanfromtheseissuchthatyoumayevenfindyourselfdrawntowardhavinganothermeditationsessionbeforeyouplanneditbecauseitisindeedveryrelaxinganddoeshelpyouinsomanywaysOf course there is no need to have anyof these although I do recommend itbecausesometimesweunderstandldquothingsrdquo in thewesternworldmore thanweunderstand philosophies and those ldquothingsrdquo can remind you of the roots ofmeditation andwhy you do it aswell as encourage you tomake it a regularthing The things that matter the most to me that could be considered as

paraphernaliaformeditationarethosethingsthatcostnothingatallAtinyvasethat I already had is something that I make sure always has a flower in itgathered from either thewild ormy own garden I also enjoy photographs ofplaces far awaywheremy first introduction tomeditationhappenedYoumayhavephotographsthatyoufindinspireyouandtherersquosnothingatallwrongwithadding these toyouraltarareaRemember this isnrsquot aboutworship Itrsquosaboutwhatmotivatesyouwhatmakesyou feel likeputtingyourself intomeditationpracticeonaregularbasisandwhatreallyliftsyourheartandsoulThat flower inmyvasemaybea simpledaisyor itmaybeapieceofAcaciaflowerwitha scent so strong that it fills the room Itdoesnrsquot takeanykindofformalityItjusttakesyourimaginationtofindthethingsthatreallydoinspireyouOnceyouhavetheseinplaceuseyourmeditationspaceeverydaytomakethemostoftheexperienceandjoinwithmeonajourneythatwillindeedchangeyourlifeandyourownperceptionofwhoyouareforthebetter

ConclusionAs we all said our goodbyes and we went back to the many countries fromwhichwecametherewasastrangesadnessthatengulfedusIwantedtocherishthatmoment and I did going around the room and saying goodbye to peoplewhohadbeeninstrumentalinchangingthewaythatIperceivedlifetobeTheyoungladywiththeemotionalbaggagestillhaditanditwassadtoseethatshehadlearnedverylittlefromhervisitbutshedidpromisetokeepontryingwithhermeditationpracticewhenshegothomeIthinkshewasrelievedtogetbacktoalifestylethatshewasfamiliarwithbutithadbeenaverybraveleapoffaiththat shehad taken to try anddiscover something that couldmakeherhappierThethingisthatunlessyouareabletostopgraspingatallthosepasthurtsandreliving themmeditation is hardWhenyou actually domanage to do it as IseemedtohavetherewasnewnessallaroundmethatIrecognizedandfeltakintoYouneedtowanttoimproveYouneedtobelookingatmeditationfromtheperspective of improving your lifestyle rather than as an escape from yourlifestylebecauseifyoutrytouseitasanescapeitdoesnrsquotworkYoustilltakealltheemotionalbaggagewithyoubecauseyouarenotpreparedtoletgoofitIcanunderstand this toacertaindegreebecause theemotionalbaggage iswhatyou are familiar with and people need to see beyond that because there issomethingveryvaluable awaiting thosewho are able to put that behind themPeople likeKatyblame themeditation fornotworking rather thanseeing thatthefaultlayinherapproachtomeditationasanescaperatherthanarealityYou remember when I left my country in order to seek out something morerewardingthanalifeoffailureIhadlookedfromtheplaneandseengraycloudsthat spoiled thehorizonTheseareblotson the landscape just like in real lifeThere is always going to be someone to rain on your paradeWhen the planecameintolandwecircledhighabovetheworldandthegraycloudswerestillthereHoweverinthatmomentofawarenessthatwehadbeentaughttograspIcouldseeanotheraspecttothemthatfilledmewithasenseofwonderWithoutraincloudsyoudonrsquotgetrainbowsandIsawthelargestrainbowthatIhadeverseen and seemed really closeup to itPerhaps therehadbeen rainbows in thepastbutthegraycloudshadalwaysobscuredthembecausemythoughtsmadethemdothatWeonlyseewhatwewant toseeandwhenourmindsarefilled

with negativitywhat happens is thatwe are not present in themoment ThatrainbowshowedmethatinsomesensetherewasstillhopebecauseIwasabletogoastepfurtherinmylifeandapartfromlearningaboutmeditationcouldstillseejoyfulmomentsasarealpossibilitytoaddtomyfutureIhopethatmyjourneyhashelpedyouinsomewayandthatthroughmyeyesassomeonelikeyouwhowas lookingforanswers Ihavebeenable toshowyouthatitrsquosnotallthatdifficulttotakeinmeditationaspartofyourlifeMyhealthisbetterMythoughtsareclearerandmeditationhasmeantthatIamabletobeatpeacewithbeingmeTherersquosa strange feelingwhenyouachieve that InolongercriedinsideforanoldrelationshipthathaddiedIcriedwithjoyinsteadforthemomentIwaslivinginandfeltlikeIwasseeinglifeclearlyforthefirsttimeMeditationdoesthatIthelpsyoutoputintoactionalltheenergycentersinyourbodyandletyoursubconsciousminddoabitoftheworkthatyouwouldotherwise strugglewith Itrsquos amarvelous thing ndash the human bodyMeditationhelps themind to heal while sleep helps the body You aremore alert moreenergeticbutmostofallyouaremorepeacefulandhappy thanyouhaveeverbeenonceyouincorporatemeditationintoyourlifeItrsquosimportanttodevotetimetomeditationonaregularbasisAsyougetbetterat it you can try other forms of meditation that may suit your lifestyle andtemperament more than that which I have described However theunderstanding you should have gained by taking my journey with me is thatmindful awareness and being able to live eachmoment instead of losing it toregret will indeed fill your life with something worthwhile and give yousomethingtolookforwardtowithinyoureverydaylifeSomeprefertousewalkingmeditationSomeenjoychantingAsformeIlovethesilenceofmymindwhenitisstillwhichwasrarebeforemyvisittoTibetandwhichIhavemanagedtotraintobeapartofwhoIamndashnotwhoIwasandnotwhoIcouldbeI have a corner inmy home that is devoted tomeditation Itrsquos only a humbleplace inmy bedroom away from theworld but itrsquos a placewhere Iwonrsquot be

disturbedbythecatandasIclosethedoorandenterthatspacewheremeditationwillbemycompanionIclosemyeyesAsItaketheroadtowardenlightenmentand inner peace I am forever humbled by prayer flags hanging on a Tibetanmountainside put there by people whose prayers were pure and earnest andwatching the flags dance against a blue skyWith this thought present inmymindfulmomentbeforemeditationIhavetakenalittlebitofTibethomewithmetoremindmeofmyquestIhaveexplainedearlierinthebookhowyoucancreateyourownmeditationspaceasareminderofyourquestandthatwhenyoudoyouwillbemoreinclinedtotakeyourmeditationpracticeseriouslyFinallyifyoureceivedvaluefromthisbookthenIwouldliketoaskyouforafavorWouldyoubekindenoughtoleaveareviewforthisbookonAmazonThankyousomuch

CheckoutmyotherbooksBelowyou rsquo llfindsomeofmyotherpopularbooksthatarepopularonAmazonandKindleaswellSimplyclickonthelinksbelowtocheckthemoutYoga For Beginners - A simpler Way to Weight Loss Healthy Living andHappinessSelfHelpGetRid ofDepressionampAnxiety andLive aHappyampSuccessfulLifefullofLoveampHappinessDreams Transform your Dreams into Reality Today The Secrets Of MindControlMindPowerampHumanPsychologyDepression The Blueprint to Naturally Overcome Depression ForeverMasteringNaturalHealingMentalHealthStressManagementampAnxietySelf-Esteem Jumpstart your Life by improving your Confidence CourageCommunicationandSocialSkillsConfidence Complete Guide to Eliminating your Limiting Beliefs andAchieving your Goals - Human Behavior Attitude Influence and SelfConfidenceHappiness Reaching your True Potential by doing what you Love - DreamsSuccessandSelf-EsteemIf the linksdonotwork forwhatever reasonyoucansimplysearch for thesetitlesontheAmazonwebsitetofindthem

Chapter 1 ndash The Voyage from one world to another

Chapter 2 ndash Introduction to Meditation

Chapter 3 ndash On the road to Kathmandu

Chapter 4 ndash Meditative Breathing

Chapter 5 ndash Introducing the Missing Element

Chapter 6 ndash Judgment

Chapter 7 ndash The Celebration of Meditation

Conclusion

Check out my other books

In no way is it legal to reproduce duplicate or transmit any part of thisdocument in either electronic means or in printed format Recording of thispublicationisstrictlyprohibitedandanystorageofthisdocumentisnotallowedunlesswithwrittenpermissionfromthepublisherAllrightsreservedThe informationprovidedherein is stated to be truthful and consistent in thatanyliabilityintermsofinattentionorotherwisebyanyusageorabuseofanypolicies processes or directions contained within is the solitary and utterresponsibility of the recipient reader Under no circumstances will any legalresponsibility or blame be held against the publisher for any reparationdamages or monetary loss due to the information herein either directly orindirectlyRespectiveauthorsownallcopyrightsnotheldbythepublisherLegalNoticeThis book is copyright protected This is only for personal use You cannotamenddistribute sell usequoteorparaphraseanypartor the contentwithinthisbookwithouttheconsentoftheauthororcopyrightownerLegalactionwillbepursuedifthisisbreachedDisclaimerNoticePlease note the information containedwithin this document is for educationaland entertainment purposes only Every attempt has been made to provideaccurate up to date and reliable complete information No warranties of anykind are expressed or implied Readers acknowledge that the author is notengagingintherenderingoflegalfinancialmedicalorprofessionaladviceByreadingthisdocumentthereaderagreesthatundernocircumstancesareweresponsibleforanylossesdirectorindirectwhichareincurredasaresultofthe

TableofContents

Introduction

Conclusion

TableofContents

Introduction

Conclusion

TableofContents

Introduction

Conclusion

Documents

Meditation: Living a Successful and Peaceful Life: Personal Health, Relationship, Self-Esteem