Many people ask me how is it possible to deepen their meditation.


For sure there is no need to light candles, burn incense, play special music or wear specific robes or clothing in the hope that by doing so you will be able to remedy the lack of depth in meditation.


If you find that any or all of the following questions affect your meditation spend a few moments practicing the below 3 suggestions for 9 days and I am sure you will be pleasantly surprised!  


- Do you find that sometimes meditation can be quite challenging?

- Does your mind feel very busy and cluttered?

- Perhaps you just can’t seem to go deeply into a meditative state?

- Do you get easily frustrated and simply feel meditation is not for you?


Firstly, it could be that you are releasing some or a lot of stress from your life experience, which is slowly becoming cleared in your meditation. This will obviously keep bringing you back up to the surface of thinking consciousness and very often stir the mind back to think about this or that.


So you see, it's not a negative, as it may seem, rather a good way to allow your body and mind to release stress. Already understanding this changes everything.


I would now like to share with you these 3 easy ways to deepen your meditation experience. 


1) You may wish to help this release of stress by simply tuning into the sound of your every breath, especially focusing on the full out-breath. Doing this at least 9 times.


It could be that your mind, body and nervous system are just over stimulated by the busy-ness of your life.


2) As with anything important one does, there is a need for a calm physiological preparation, or ritual, before your meditation session. It is natural, although we may not be aware of such, to create rituals even simple ones prior to sleep, a meal, meeting a friend etc.


Here is the preparation ritual:  When sitting comfortably in meditation make sure your body is in a relaxed upright position with the back comfortably straight; close your eyes and take three deep breaths, making sure they are deep abdominal breaths.


Next, for a second, tense various parts of your body one at a time – thighs, hips, arms, hands and shoulders – and each time, after a second, relax as much as you can, breathing out and letting go of all the tension. Wow! Notice how this ritual and preparation takes you naturally to the next level of consciousness – calm awareness – encouraging instant calm in your life and meditation.


3) It could be that your diet is not suited to your nutritional or meditational needs, in that it may include too much sugar, too much meat and a poor variety of fruits and vegetables. It has been well documented that the food you eat makes you feel either calm and balanced or stimulates you to the point of a literal burn out! This is so typical of eating habits today that it is accepted as normal even by the medical profession.


You may wish to consider these three easy healthy dietary habits that will help relax the over- stimulated organs, nervous system and blood system back to a natural state of calm.


(i)   Go vegetarian for breakfast and at least one other meal a day.

(ii)  Instead of sugary snacks choose healthy alternatives.

(iii) Include barley grass in your smoothie or as a supplement in easy to swallow tablet form.


Here is a simple meditation to assist the deepening of your meditation practice.

(For more tips related to diet and meditation you may be interested in the book 'DETOX Body, Mind & Soul' by Tony Samara available from Amazon.)

Author Bio:

Tony Samara, world-renowned spiritual teacher & author of 16 books, has been sharing deep spiritual work & energy transmission for the evolution of consciousness for over 25 years. Combining meditation, detoxing the body, a plant-based diet & a simple lifestyle, he is best known for how his work touches more deeply than words. ;

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Comment by Tony Samara on March 26, 2017 at 10:51am

Thanks for taking the time to provide feedback on the articles posted this week Kathy. It helps to provide more appropriate submissions (with abstracts) next week. Wishing you a wonderful day.

Comment by Kathy Custren on March 26, 2017 at 9:26am

Hi, Tony - thank you for returning to share your insight on mindfulness. This article is being forwarded to the publishers for inclusion in a future edition. 

Our current submission guidelines ask members to provide a brief abstract or summary of each article (see link). I see other submissions from you in the community, so as you add them, consider including the abstract also. ~ Blessings! 

OM Times Magazine is a Holistic Green eZine with a Spiritual Self-growth Perspective for the Conscious Community.



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