title: Meditation - Deep and Blissful (with Seven Guided Meditations):  How to Still The Mind's Compulsive Thinking, Let Go of Upset, Tap Into the Juice and Meditate at a Whole New Level
author:  Sharon Rose Summers 
description: <div><b>The Three Essentials</b> <br> There are three essentials to really rich, deep, satisfying meditation. Understanding these paves the way for you to move into deeper, more blissful meditative states.<br> <br> <b>Essential #1 - Understanding the Mind</b><br> One of the obstacles we face in meditation is the endless stream of thoughts and words, that voice in our head that likes to talk (and <i>talk</i>), our tireless companion, the mind. Once you understand how the mind operates -- what it's trying to accomplish and why it keeps switching on during your meditation -- you're better able to put it on standby and move into deeper states.<br> <br> <b>Essential #2 - Understanding Emotion</b><br> In meditation, what's <i>alive </i>in you is what comes up -- including any problems you're facing and your feelings about them. This book shows you how to work with charged emotion, how to bring it into the light of awareness, within the container of meditation, and <i>be</i> with it in such a way that it dissolves on its own. This not only feels good -- it's <i>such</i> a welcomed relief -- but it leaves you serene and centered -- in the perfect place for meditation.<br> <br> <b>Essential #3 - The Right Techniques (for <i>You</i>)</b><br> Sometimes, if you're having problems meditating -- if your experience in meditation is shallow or scattery -- it's not you, it's your <i>technique</i>. As a unique individual, certain meditation techniques will resonate with you -- meaning they'll really work -- while others may not. This book gives you a comprehensive selection of excellent techniques such that by the time you finish the book, you'll have a set of techniques -- your personal playlist, your custom program -- that you love and that <i>really work</i> for you.<br> <br> With techniques that work for you and the insight necessary to work with the mind and emotions, you have the essentials you need to really tap into the juice (more on that later) and enjoy truly beautiful, deep and blissful meditation.</div>
zlib_text: Mindfulness Activities 
   
  Observe 
  1. Observe gap between breaths 
  2. Guided meditation/ relaxation 
  3. Observe one’s breathing 
  4. Observe thoughts/feelings/breathing when thinking: “Everything is as it should 
  be,” or “wherever you go, there you are,” or “every person is whole right now,” or 
  “Everything is as it is.” 
  5. Observe thoughts and emotions when listening to poems or music 
  6. Observe and describe jelly hourglass 
  7. Observe chi ball 
  8. Observe what one sees when one’s eyes are closed 
  9. Observe sensation of hand on table 
  10. Observe/describe objects in room 
  11. Observe/describe inside of kaleidoscope 
  12. Observe taste/sensation while eating chocolate 
   
   
   
   
   
   
   
   
   
   
   
   
   
   
  
  Participate 
  1. Laugh Club--group continuous laughter (forced and spontaneous) for 2+ minutes 
  2. Hand tapping in group 
  3. Blow bubbles with bubblegum 
  4. Shake entire body 
  5. Sing in rounds (“Row, Row, Row Your Boat”) 
  6. Word find 
   
   
  1)  Listening to conversations in a foreign 
  languag