Tag Archives: meditation

Wellness: Advice From A Dying Man

Wellness by Robert Levasseur

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Wellness: Methods of Meditation

Wellness by Robert Levasseur

Special Note: I use lots of pictures, videos, animations, flipbooks, and other cool layouts and features which can be best appreciated by reading this post on my blog. Mobile View will not give you the very best experience.

Get The Full Experience Here
Free Your Mind

There are many methods of meditation is almost indispensable in today’s world of strife and stressfulness. I have practicing a variety of forms of meditation; I am not consistently applying it to my daily life, and I should. There are many different meditation types you can avail yourself of.

You can type meditation in the search box of my blog, or you can click here, and you will be taken to my meditation archives. There are more articles and many self-guided meditations available there. If you are new to meditation I highly recommend starting out with Guided Meditations, like the one I have included at the bottom of this post. You have to kind of search around the internet to find ones–and voices–that you prefer. I really LOVE Deepak Chopra’s guided meditations. His voice is just really relaxing to me. You can find many good meditations on Spotify as well.

Whichever practice you choose from the various meditation types, it is necessary to put it into a regular schedule for it to have the greatest impact on your life. Here are just a few ways you can practice meditation:

Yoni Mudra


Yoni Mudra is one of the meditation types and it includes following steps:

  1. This meditation type includes closing your ears with your thumbs.
  2. Then with your index finger, cover your eyes.
  3. Use your middle fingers to pinch the nostrils.
  4. Press your lips together with your remaining fingers.

While you do meditation, release your middle fingers as you inhale and exhale. LEARN MORE.

Category Concentration


Category concentration is another one among various meditation types. It helps you become more concentrated about the things that are helpful in meditation. People find it very difficult to concentrate on one particular thing, and this is where this technique is very beneficial. Category concentrations works by narrowing the objects of concentration, so that your mind is trained to focus better. LEARN MORE

Simple Meditation

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It is one of the best meditation types that one can start with if one is not accustomed to sitting for long time period focusing on some particular object. You can choose a clean and peaceful place where you can spend 10-20 minutes in silence. Gradually, as you gain more control on your mind and senses, you can increase this time-duration. LEARN MORE

Walking Meditation


Walking Meditation is one of the meditation types, which involves your focusing the mind while walking. It is not easy to practice this meditation type, but with practice it can prove to be really beneficial. As clear from the name itself, this type of meditation involves focusing on your own feet. When your mind wanders away from your steps, you need to refocus it again. LEARN MORE

Mindfulness Meditation


Mindfulness meditation is known as Vipassana, and is practiced by Buddhists among many meditation types. The meditation type involves practicing to be aware about the things that you do and the things that happen around you at the very moment. There are mainly four points in it:

  1. You have to abstain from the five moral precepts: killing, stealing, lying, sexual misconduct, and use of toxicants.
  2. Anapana Meditation is practiced for three and a half days wherein you practice focusing on your breath.
  3. For six and half days, purifying the mind is done, which involves self observation.
  4. On the last day of the course, you will be allowed to speak and live an extroverted life.

The meditation technique closes with the practice of metta bhavana, another part that shares the purity developed with others. LEARN MORE

Journey Meditation


This meditation type involves visualization for one to achieve a meditative state. Those who are able to visualize something early, prefer to choose it among other meditation types. It involves noting the things that cause anxiety, tension, and fatigue. You close your eyes and try to focus to be peaceful about them. LEARN MORE

Vibrational Meditation


This meditation type involves repetition of a particular word or a sound that becomes the focal point of the meditation. The vibrations that are produced from the word or sound pass through your body. You have to do concentrate on nothing else, but to chant that word or produce the sound again and again. It is one of the most different among various meditation types. LEARN MORE

Movement Meditation


Breathing and gentle flowing movements are combined to achieve the meditative state in this meditation type. Playing music or dancing is also allowed in this technique. The basic idea is to get focused in the movement. LEARN MORE

Body Scan Meditation


Body scan meditation is very useful for people who do not have any time for other meditation types. You just need to lie down and focus on your body parts right from your toe to your hair. LEARN MORE

Breath & Navel Meditation


It is the oldest one recorded in China as well as in India and one of the most famous among other meditation types. It involves control over breath through different breathing techniques. You need to sit in a relaxed posture and concentrate on your breath, nostrils, or even on your abdomen. LEARN MORE

Central Channel Meditation


If you are just a beginner and wish to take a crash course on a meditation, then the central channel technique may prove to be the best among other meditation types. Central Channel Meditation is an ancient Taoist method modified and taught by Master Han Yu-mo at his Sung Yang Tao Centers in Taiwan and Canada.

It is a simple and effective way for Beginners to rapidly develop a tangible awareness of internal energy and a familiarity with the major power points through which energy is circulated and exchanged with the surrounding sources of heaven and earth. It relaxes the body, replenishes energy, and invigorates the spirit. LEARN MORE

You owe it to yourself to try meditation if you have never done it. When I was practicing it while in recovery at the VA, on a daily basis, I went from not being able to sit still for 5 minutes to deep meditations of 30-45 minutes!

Try this guided meditation from Deepak Chopra. 7 minutes

Wellness: Essentials of Breathing

Wellness by Robert Levasseur
Wellness Essentials of Breathing

In Wellness, there are many facets to the essentials of breathing. Many of us take breathing for granted. And, believe it or not, don’t do it correctly when it comes to exercise and–of particular interest to us today–meditation.

There are many schools of thought on breathing, ie:  to focus on breathing, to not focus on breathing, just breathe normally, breathing is everything, etc., as with anything in life, use what means something to you.

Nonetheless, find your middle ground and learn what you need to apply to enhance your meditation experience.  You will find with some attentiveness, at a higher level than what you may be focusing on currently, will enable you to not only relax more quickly, you may just run into Brahman on the way!

Breathing Training

The breathing training that follows is from translations from the works of Ajaan Lee Dhammadharo (1906-61). He was one of Thailand’s most renowned teachers of Buddhist meditation.  The book is over 104 pages, and you can get the entire publication here.  

Ajaan Lee was a forest monk. He preferred to live in the seclusion of the forest and made meditation the central theme of his practice. And so, his teachings grow out of personal, practical experience, although he also makes a point of relating them to standard Buddhist doctrine.

7 Steps To In Mind Method 2

There are seven basic steps:

Ajaan Lee Dhammadharo on justruminating men's blog

1. Start out with three or seven long in-and-out breaths, thinking bud- with the in-breath, and dho with the out. Keep the meditation syllable as long as the breath.

2. Be clearly aware of each in-and-out breath.

3. Observe the breath as it goes in and out. Notice whether it’s comfortable or uncomfortable, broad or narrow, obstructed or free-flowing, fast or slow, short or long, warm or cool.  If the breath doesn’t feel comfortable, adjust it until it does. For instance, if breathing in long and out long is uncomfortable, try breathing in short and out short.

As soon as you find that your breathing feels comfortable, let this comfortable breath sensation spread to the different parts of the body.  To begin with, inhale the breath sensation at the base of the skull and let it flow all the way down the spine.

Then, if you are male, let it spread down your right leg to the sole of your foot, to the ends of your toes, and out into the air.  Inhale the breath sensation at the base of the skull again and let it spread down your spine, down your left leg to the ends of your toes, and out into the air.  (If you are female, begin with the left side first, because the male and female nervous systems are different.)

Then let the breath from the base of the skull spread down over both shoulders, past your elbows and wrists, to the tips of your fingers, and out into the air. Let the breath at the base of the throat spread down the central nerve at the front of the body, past the lungs and liver, all the way down to the bladder and colon.

Inhale the breath right at the middle of the chest and let it go all the way down to your intestines.  Let all these breath sensations spread so that they connect and flow together, and you’ll feel a greatly improved sense of well-being.

Focus On Breathing On on justruminating men's blog

4. Learn four ways of adjusting the breath:

a. in long and out long,
b. in long and out short,
c. in short and out long,
d. in short and out short.

Breathe whichever way is most comfortable for you. Or, better yet, learn to breathe comfortably all four ways, because your physical condition and your breath are always changing.

5. Become acquainted with the bases or focal points for the mind — the resting spots of the breath — and center your awareness on whichever one seems most comfortable.  A few of these bases are:

a. the tip of the nose,
b. the middle of the head,
c. the palate,
d. the base of the throat,
e. the breastbone (the tip of the sternum),
f. the navel (or a point just above it).

If you suffer from frequent headaches or nervous problems, don’t focus on any spot above the base of the throat. And don’t try to force the breath or put yourself into a trance. Breathe freely and naturally. Let the mind be at ease with the breath — but not to the point where it slips away.

Breathing Controls Meditation on on justruminating men's blog

6. Spread your awareness — your sense of conscious feeling — throughout the entire body.

7. Unite the breath sensations throughout the body, letting them flow together comfortably, keeping your awareness as broad as possible.  Once you’re fully aware of the aspects of the breath you already know in your body, you’ll come to know all sorts of other aspects as well.

The breath, by its nature, has many facets: breath sensations flowing in the nerves, those flowing around and about the nerves, those spreading from the nerves to every pore.  Beneficial breath sensations and harmful ones are mixed together by their very nature.

To Wrap Up Then

(a) for the sake of improving the energy already existing in every part of your body, so that you can contend with such things as disease and pain; and

(b) for the sake of clarifying the knowledge already within you, so that it can become a basis for the skills leading to release and purity of heart — you should always bear these seven steps in mind, because they are absolutely basic to every aspect of breath meditation.

When you’ve mastered them, you will have cut a main road. As for the side roads — the incidentals of breath meditation — there are plenty of them, but they aren’t really important. You’ll be perfectly safe if you stick to these seven steps and practice them as much as possible.

Once you’ve learned to put your breath in order, it’s as if you have everyone in your home in order. The incidentals of breath meditation are like people outside your home — in other words, guests. Once the people in your home are well-behaved, your guests will have to fall in line.

Here’s a 2-page pamphlet to print, so you can have something to practice with!

Wellness: 22 Apps You’ll Love Pt. II

Wellness by Robert Levasseur
What’s In Your Phone?

Even before I started my recovery journey in 2016, I have been something of an app ‘collector.’  From meditation apps, nutritional apps, to the surprisingly great apps the Veterans Administration has created–no, you don’t have to be a Veteran to use them, there is no shortage of apps on my phone.

Some of the apps are free, others require either a one-time purchase or a monthly subscription.  When it comes to investing in yourself, don’t be cheap! 

These 22 apps you’ll love, are well worth the money! If you are struggling with mental health issues, in the throes of recovery, want to live a life of wellness, want to be more present, or just want to better your life, these apps can help in a variety of ways. Especially if you are like me:  introverted to a fault, likes to do things his own way and on his own terms.

….

Pocket Rehab – is a community for those struggling from addiction and alcoholism. The Pocket Rehab community has the ability to communicate on a public forum. The users also have access to the most important feature of Pocket Rehab, the My Lifeline button. My Lifeline allows for immediate access to other users that are available to help.

Sanvello – with over 3.4 million users, this app is one of the most popular apps for stress, anxiety, and depression. Based on Cognitive Behavioral Therapy (CBT), and Mindfulness, get all of the support you need to help improve your mental health—on your terms. From self-care and peer support to working with trained coaches and therapists, Sanvello is your place to feel better. Sanvello gives you clinically proven techniques based on cognitive behavioral therapy (CBT) for dealing with stress, anxiety, depression, and whatever else you may be going through.

Serenity – is all about meditation! Guided meditations allows you to learn a variety of meditation and mindfulness techniques that aims to bring a sense of peace, calm, and happiness to your life. Learn the basics with the free, easy to follow 7 day audio course. Gain the skills required to make mindful meditation a part of the rest of your life. Its Foundations section helps you to expand your skills and learn about mindfulness, it also has Sleep Guides, Stress Relief, Quick Meditations, and Daily Meditations.

Sober Grid – is a large online community dedicated to, you guessed it, sobriety! It connects you instantly to sober people nearby and around the world. Remain completely anonymous or choose what you want to share! It has a cool “Find sober people near you” feature, showing you other users in your given location. You can chat with others and send private messages, post messages, photos, and videos to share with your community, personalize your profile with photos, interests, save favorite sober buddies and see who visits your profile, and even has a sobriety calculator to keep track of how many days sober you’ve achieved.

What’s Up? – is a fantastic free app utilizing some of the best CBT (Cognitive Behavioural Therapy) and ACT (Acceptance Commitment Therapy) methods to help you cope with Depression, Anxiety, Anger, Stress and more! With a beautiful, modern design, simple heading and easy-to-follow methods, you can get to what helps you the most in seconds! Some features included are: 12 common negative thinking patterns and simple methods to overcome them, a thought diary, a positive and negative habit tracker, and online forum, and lots more. Well worth a look.

Woebot – is an app that deals with anxiety, depression, & mindfulness. Winner of the 2019 Google Play Award for Stand-out Well-Being app, your friendly self-care expert Woebot can help you: think through situations with step-by-step guidance from Woebot using tools from Cognitive Behavioral Therapy (CBT), learn about yourself with intelligent mood tracking, and master skills to reduce stress and live happier through over 100+ evidence-based stories from their clinical team. Woebot is your very own coach who chats with you and offers insights and skills to help you grow into your best self.

Wysa – imagine a mood tracker, mindfulness coach, anxiety helper, and mood-boosting buddy, all rolled into one. Wysa, your happiness buddy is that friendly and caring chatbot. Wysa is packed with daily spiritual meditation that improves mental health and is also a perfect way to bond over family meditation. Always there for you when you need someone to talk to, Wysa helps you keep track of your mood with friendly chats and helps fight stress and anxiety with its proven techniques and calming meditation and mindfulness audios. One of my favorite, intuitive AI helper apps.

VA Launchpad – The Veterans Administration has created dozens of apps to help Veterans and Service members alike, all easily accessible via this app. And the good news? This app also allows Veterans and Service members take an active part in their VA treatment. About 11 of them can be used by anyone, and are worthy of their own post. The apps cover a myriad of mental health and wellness subjects: weight loss, Cognitive Behavioral Therapy, PTSD, quitting smoking, insomnia, anger management, couples, and even one for the current COVID crisis. I’ll be doing a separate post to feature all of these great apps.

Check out WELLNESS: 22 APPS YOU’LL LOVE PT. I. If you use an app that you think is particularly good, let me know about it in the comments. I can add it to a later post.

Wellness: 10 Minute Meditation With Deepak

Wellness by Robert Levasseur

Take ten minutes out of your day, and follow Deepak Chopra’s guided meditation to restore balance and harmony to your inner space.  You’ll be glad you did.  I love me some Deepak!

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