Meditation & Mindfulness 
Meditation, Mindfulness, Affirmation, Visualization and Silence
Meditation
Meditation can be defined as a set of techniques that are intended to encourage a heightened state of awareness and focused attention. Meditation is also a consciousness-changing technique shown to have many benefits on psychological well-being.
Meditation is a practice in which an individual uses a technique or a set of techniques to bring focused attention and awareness and thereby allowing the person meditating to detach from reflective, rambling “monkey-mind," and thus achieving a mentally clear and emotionally calm and stable state. Meditation is practices around the world in many cultures with proven benefits to the psychological, mental and physical well-being.
Techniques are broadly classified into various methods. Consciousness or self-guided whereby the person develops their own techniques. Some people seek out Tibetan, Buddhism, Hinduism, Zen, Vipassanā and other methods. Meditating in church is also considered a form of conscious meditation.
Guided meditation is the practice of listening to another person’s voice. Because the mind has a tendency to wander, this type of meditation is found to help the person more easily find the ability to relax their minds. This type of guided meditation can be found in plenty—on CD’s, YouTube, podcasts, videos and often led by a real-live person in group settings. These types of meditation are usually focused on mindfulness, stress reduction and relaxation.
A third form of meditation that Hal Elrod introduces in his book, “The Morning Miracle” describes a technique of consciously choosing which mental or emotional state you wish to experience, and then meditating on that state. The purpose of “Emotional Optimization Meditation” is to hardwire those states of consciousness into your nervous system. This form of meditation works well with “affirmations” enabling you to choose how you feel, regardless of your external circumstances. Concentrating on a word or a phrase such as “I feel happy, motivated, energized, loved, appreciated, confident, grateful, peaceful, self-confident or I am healed, I feel no pain, I can overcome…., etc.”
A fourth method is mentioned in the book, “You Can Conquer Cancer” by Ian Gawler who talks extensively about how he healed his cancer using this method. By sitting or lying consciously, undisturbed, one starts at their toes and works their way up the body to the brain, focusing deeply on every bone, joint and bodily organ along the way. Focus on each point to discover exactly where the discomfort is. Then go back and cycle through the process again and again, each time, focusing more and more on those areas that need attention. This process allows for the mind to calm, relax and focus. The meditation is concluded by sending love, forgiveness and gratitude to each of those parts of the body that have been identified.
"In the attitude of silence the soul finds the path in a clearer light, and what is elusive and deceptive resolves itself into crystal clearness."
— Mahatma Gandhi
Mindfulness
Mindfulness is the cognitive skill that is developed through meditation or the ‘goal’ of meditation. Mindfulness can be practiced during formal meditation or during everyday activities such as cooking, cleaning, walking, exercising, and of course in stillness.
Mindfulness simply means that you are not rooted in the nature of the mind that wants to think, analyze and figure things out. It is not rooted in the past, the present or the future. It is the ultimate process of taking control of your mind and being in the present moment.
There are many, many people that have mastered the art or practice of mindfulness. From Deepak Chopra, Ram Dass aka Richard Alpert, Eckhart Tolle, Jeff Warren and Michael Beckwith to mention a few; to those mentioned in the books on this website. Within all of the books that I have mentioned on this website under the category of health and inspiration, each of the authors have overcome great adversity and severe life threatening illnesses which they attribute to having mastered meditation and mindfulness. I recommend that you consider reading some of these books, especially if you are looking at overcoming and surviving a chronic illness or a life-changing injury.
I am not going to go into details on how to meditate on this website as I believe that everyone must find their own way. What works best for you? I have my own techniques and they change from time to time. What I do know, is that meditation works; I practice every day and I am still working reaching that ultimate goal of mindfulness.
“Ordinary people believe only in the possible. Extraordinary people visualize not what is possible or probable, but rather what is impossible.
And by visualizing the impossible, they begin to see it as possible."
— Chérie Carter-Scott
Affirmations
Affirmations are statements that we say to ourselves that can shift our minds in ways that can make us feel better about ourselves and our lives. They don't make our thoughts come true. Rather, they help us think in ways that make our lives better.
Here are some guidelines to help you get started using affirmations:
Affirmations work best if you put them in writing. Put them onto paper in a journal, in a notebook on your computer, I-Pad or phone. In this way you can refer to them often and change them as you progress in your life.
Make sure your affirmations are ‘true’ in that deep down inside you know that what you are asking for is obtainable. If an affirmation is not rooted in truth then you are only lying to yourself about the outcome. Your subconscious mind (which is the all empowering you) will resist or reject the affirmation. For instance to say “I am happy” when you are not happy or have no idea what happiness is or means, then happiness is something that is not true to you. In order to obtain happiness, you must first work at the steps that will bring you happiness.
Passive affirmations are like empty promises. An example would be: “I am a money magnet—money flows to me effortlessly and in abundance.” In order to achieve the goal that you ultimately desire, you must first change your behaviour. Passive language used in affirmations does not work.
Story boards are another form of creating affirmations that use passive language or false truths. What story boards create is a visual representation of your desires in life, but they do not illustrate behaviours or behaviours that need to change so that you can manifest your desired life.
How does one connect to their truth? Though commitment. By repeatedly affirming what you are committed to, every single day, helps to keep your commitment top of mind. Each of your affirmations should clearly express your desired outcome (goal, result, improvement, etc.) or it should outline the activity, action, habit, or ritual, etc. that will change your behaviour. Example; you desire to lose XX weight; therefore the affirmation would be—I am committed to losing XX weight no matter what because there is no other option! The more times you repeat your commitment, the more likely it will happen.
Reinforce your commitment by including your why—example: I am committed to curing my cancer because I choose to live; I am not ready to die.
Affirmations in their simplest form are simply reminders of something that you deem important and you wish to embody or integrate into your life. There are a means of creating imprints within the subconscious mind that will eventually become manifest in the body for healing or in your life for living.
“Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.”
— Christian D. Larson
Visualization
Visualization is the antidote to the unconscious destructive habits that have been created by you, in your mind, deep in your subconscious. Visualization is the practice of imagining in your mind what you wish to achieve in the future as if it were true today. Visualization involves using all five senses of sight, touch, smell, taste and hearing. The process of visualization directs your subconscious to become aware of your desired goal. Through constant, repetitive visualization, the brain is trained to respond to the outcome as if it were true in the present moment.
Example: You desire to heal from cancer. Visualize in your mind what it felt like before you had cancer. What did it feel like in your body, your organs, your bones, etc. You want to really feel it. Now hold that vision of what true health feels like. Now bring in the feelings and knowing about what you need to do to overcome your cancer. Now visualize yourself healed, healthy and living your life anew. Hold this vision, feel it, repeat it often and daily.
Through the process of visualization, you will also find affirmations that will help to reinforce your vision. Example: I am healed, the tumors are gone, the cancer is gone, I am alive and living my life.
“An extraordinary life is all about daily, continuous improvements in the areas that matter most.”
— Robin Sharma
Silence
During periods of purposeful silence, our self-awareness is heightened. It is in silence that we become primed to experience our most profound insights and ideas. These are found in moments of quiet contemplation. From the power of prayer, or the miracle of meditation to what many aboriginal/native cultures referred to as ‘vision questing’ the result is about removing oneself from the rigors and distractions of everyday life and simply ‘taking quiet time.’ Many powerful visionaries have proclaimed incredible insights simply by going into silence. Everyone is capable of experiencing the insights that silence has to offer.
It is in these treasured moments of silence that one can get answers and insights into many of life’s questions. It is in silence that one’s higher self or subconscious mind comes through. Your mind and body knows what it wants and needs. In silence the answers will come through. Once you know, you cannot not know.
“Every day, think as you wake up, ‘Today I am fortunate to have woken up I am alive, I have a precious human life, I am not going to waste it.
I am going to use all m energies to develop myself, to expand my heart out to others. I am going to benefit others as much as I can.’”
— Dalai Lama
Resource: Wikipedia
Resource: Very Well Mind
Resource: Mindworks
Resource: Health Line
Resource: Psychology Today