Category “Mind-Body Meditation”

4 Easy Steps To Meditate Deeply

You may have heard that to master your life, you must first master your inner state.

Life happens from the inside out. Where you are coming from on the inside–your thoughts, feelings, beliefs, and physical state–is the strongest determining factor in what happens around you and in how you experience and interpret whatever happens.

Because of that, many people have turned to meditation as a way to shift into a more relaxed, positive, clear, and focused inner state. Let’s explore four simple steps that can help you discover the peace within.

Meditation is a way to practice using these four steps. As you master these steps in your meditation practice, you can also use them at any moment in your life to bring you out of stress mode in relaxed clarity.

No matter which style of meditation you practice, you can use these four cues to meditate more easily and effectively.

1. Relax and Align Your Posture

Meditation begins with active relaxation. Active relaxation means that you put your attention inside your body and use your mind to release muscular tension. Maintaining a relaxed upright posture is an important key to actively releasing tension.

When you sit to meditate, notice and adjust your posture from your feet upward. Sit on the front edge of a chair, couch, or bed with your feet flat on the floor and parallel to each other. An ideal seat height is one in which your hips are level with or slightly above your knees.

Rest your hands palms down on your thighs. Drop your shoulders and soften your hands to release any tension in your arms. Imagine a string attached to the top of your head gently drawing your spine upright. Tuck your chin slightly lengthening the back of your neck. Close your lips lightly and place the tip of your tongue up to the roof of your mouth to relax your jaw.

Sitting upright like this is not mandatory, but it can be helpful. If you are unable to sit without back support, you can sit with your back against the back of a chair or in any comfortable position, even lying down. The bottom line is to actively relax yourself by becoming aware of your posture and making adjustments to release tension.

2. Feel your Inner Body

Adjusting your posture puts you in touch with what is happening in your body. The next step is to feel inside your skin, to feel your inner space. Notice what is happening inside your body without reacting to it–just become aware of it.

Observe your thoughts, feelings, and, most importantly, the sensations in your body. Witness these without reacting to them, criticizing them, or trying to change them. Just make note of what is going on. Scan your body to find any areas of tension or pain and settle your attention there–again just observing and relaxing.

Inner body sensing is the gateway to self-knowledge, self-mastery, and discerning inner guidance.

3. Breathe Consciously

One of the best ways to begin to feel inside your body is to become aware of your breathing. Imagine and feel as if your inhalation begins in your lower abdomen and expands upward into your upper abdomen and chest all the way up to your collarbones.

As you exhale, imagine and feel that whole space emptying from top to bottom. Allow your breathing to slow down and settle into a deep rhythm. Slow, deep, rhythmic breathing will balance your emotions and regulate your heart-rate and brainwaves so that your body comes into calm coherence.

If you notice any areas of tension in your body, you can imagine breathing into those areas to release pain or tightness. As you inhale, imagine gently filling the area of pain or tension with your breath. Imagine your breath easily expanding into that space. As you exhale, imagine that same space emptying out.

4. Smile Inside

To assist you in releasing inner tension and shifting into a positive state, practice inner smiling. Put a subtle smile on your lips. Feel appreciation and gratitude for the opportunity to relax and feel positive in this moment. Smile with nurturing acceptance of whatever is happening inside. Imagine that every cell is smiling.

Inner smiling instantly shifts your body and brain chemistry and makes you feel positive and function optimally. This creates a positive cellular environment and grooves positive neural pathways in your body and brain. Inner smiling embodies an accepting, non-judgmental attitude toward yourself and others. It opens your heart and enables you to embrace what is good in your life.

For ease of memory, let’s shorten these four steps to: Relax, Feel, Breathe, and Smile.

Here’s a free download that guides you through a short variation of this. I call it “The Core Energy Technique” and you can get it here.

The next level is to connect the feeling of “Relax, Feel, Breathe, and Smile” through your 3 major energy centers. This gives you a feeling of integration you can feel more powerfully through Mind, Heart, Body and your Spiritual Connection. Get my free Core Energy Download and learn more about the complete Core Energy Meditation program here.

So, how did you find “Relax, Feel, Breathe, and Smile”?

Practice this a little every day and watch your inner state shift and your life come into balance. No matter what you want to do, you’ll do it better with a relaxed body, an open heart, and a clear and focused mind. This sets the stage for a healthier, happier, more abundant, loving, and purposeful life–a life that flows effortlessly from inner guidance.

Enjoy your practice!

– Kevin Schoeninger
The Mind-Body Training Company

P.S. If you enjoyed this, you’ll love Core Energy Meditation. Take the 3-minute meditation quiz and learn more here

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Secrets of “Gassho Meditation” – Techniques to Relax, Reset, & Regain a Spiritual Perspective!

What if there was a simple way to calm and soothe your nervous system, quiet and focus your mind, and center yourself in the flow of spiritual energy through the Core of your Being?  What if it was as simple as bringing your hands together and focusing into specific sensations between your palms and fingers?

In this article, you’ll learn five transforming secrets of Gassho meditation and how you can use it to deepen the transforming power and effectiveness of your own spiritual practice.

–> Want to learn more about your spiritual Core and how to activate its four dimensions? Take the 3-minute meditation quiz and learn more about Core Energy Meditation here.

Gassho Meditation

In the early 1920s, after years of dedicated practice, spiritual seeker Mikao Usui committed to a ritual of fasting and meditation on Mount Kurama in Japan. His goal was to reach an enlightened state of deep, abiding, inner peace called “An-Shin Ritus-mei” (pronounced “on sheen dit sue may”) in which he would understand and be guided to achieve his life purpose.

At midnight, on the 21st day of his retreat, “a powerful light suddenly entered his mind through the top of his head and he felt as if he had been struck by lightning; this caused him to fall unconscious.” (An Evidence Based History of Reiki, p.23)

When he regained consciousness, he was filled with a profound state of high-frequency, spiritual energy. He knew this as the enlightened state of deep peace and inner guidance he has been seeking. Usui quickly discovered that, not only was his consciousness elevated, this energy also brought healing powers.

Usui soon established a thriving healing practice and gathered many students whom he attuned to this energy he called “Reiki,” which translates as “spiritually-guided life energy.”

In order to cultivate Reiki energy, Usui instructed his pupils to practice a special meditation posture for 20 minutes morning and night. The hand position for this meditation he called “Gassho,” or what we in the West know as “prayer position.”

So, what is so special about this hand position that Usui would recommend it as one of the foundations of Reiki? And, can anyone use this posture to deepen their own spiritual path?

Here are five transforming secrets hidden within the Gassho meditation posture that can have a powerful positive effect in your meditation practice.

1. Gassho meditation provides an easy-to-access focal point

Having a simple focal point is the easiest way to begin meditation. Focusing on one thing, recognizing when your mind drifts away, and gently returning to that focal point, is an easy meditative technique that begins to quiet your mind.

Because you use your hands for so many activities, you likely have highly-developed sensory awareness in them. This makes your hands an easy-to-access focal point for meditation.

2. Focusing on inner sensations has a mind-quieting effect

Your ability to feel sensations inside your body is called “interoception.” Interoception activates parts of your brain associated with sensory and emotional processing as well as focused attention. These parts of your brain are pre-linguistic. They are non-analytical—and, hence, not filled with thoughts.

When using the Gassho meditation posture, you can begin by focusing on feeling the sensations between the palms of your hands and fingers. As a result of activating and emphasizing this type of sensory attention, the analytical part of your mind fades to the background and your thoughts quiet down.

3. Gassho meditation integrates left and right sides of the body and brain

The left and right sides of your brain tend to be associated with different functions. The left brain is associated with analytical thinking, logic, language, math, science, writing, and right-hand control. The right side is associated with creativity, imagination, intuition, insight, music, spatial awareness, and left-hand control. (Source:

Do you ever find that your mind gets stuck in over-thinking which escalates the stress you feel?

When that happens, the left-side of your brain has gone into overdrive, while activity in the right-side of your brain is turned down. This imbalance can lead to chronic stress, inflammation, and dampening of your body’s ability to fight off disease, repair, recover, and rebuild. This leaves you open to serious illness and leads you to feel run-down and disconnected from your vital energy and Spirit.

The simple action of bringing your hands together is an antidote to this imbalance and sense of separation. In one simple gesture, you bring the left and right sides of your body and brain together. This is a powerful action to integrate, harmonize, and heal your inner being.

4. Gassho meditation develops sensitivity in your hands and your body as a whole

When you focus on sensations in your hands, you activate sensory awareness. You stimulate the production of new neural connections in the parts of your brain associated with sensing and discerning sensory information.

As a result, you become more aware of the sensory information that is available inside your body and that is coming in from your environment. As you develop and fine-tune sensory awareness, you become more able to discern the subtle sensations of life energy, the spiritual life-force inside and around you.

In this way, the simple posture of putting your hands together and paying attention to the sensations there can lead into deeper spiritual awareness. It can grow your awareness of the One Universal Life Force that is the Source of your life.

5. Gassho meditation helps to activate the feeling of your Spiritual Core

Deep in the center of your body, in a channel running right up through your Core, from your perineum to the crown point of your head, lies a Central Channel. This channel is associated with your spiritual essence, the most primary flow of Universal Life-Force within you.

When you focus on the sensations between your hands, and emphasize attention to the flow of energy up through your middle fingers in particular, this can activate and develop your awareness of the spiritual energy flowing through your Central Channel.

You can try the following guided meditation instructions for yourself. If you will, please join me and let’s experience this together, now.

Sit or stand comfortably upright. Bring your hands together in the Gassho, or prayer position, in front of your heart. Do this with the intention that this is a sacred action.

Feel the sensations between your palms and fingers. You could imagine the sensation as heat or flames flowing upward between your hands. Focus your attention like this until you really feel the sensation.

Once you have a strong sensory awareness of your whole hands meeting, focus more narrowly into the sensations running between your middle fingers up to your middle fingertips. Again, you could imagine this as heat or flames, this time flowing upward between your middle fingers.

Once you have a strong sensory awareness between your middle fingers, relate this to the Central Channel running right up through the core of your body. Imagine and feel heat or flames flowing upward through the center of your body, from your perineum to the crown point of your head.

See if it’s possible to feel both the spiritual energy running up between your middle fingers and up through the Central Channel at once (or you can switch back and forth between them) to strengthen the sensation. See if it’s possible to stay focused on the sensation and really soak it in. You may want to close your eyes to focus more deeply inside, until you are really absorbed in the sensation. . .

Then, notice how you feel.

Do you feel calmer? Is your mind a little quieter and more focused? Do you feel a soothing sense of energy flow and spiritual connection?

Imagine how different you might feel if you started and ended every day with this simple practice? Can you imagine how you might grow your sense of inner peace, spiritual connection, and life purpose?

Imagine if you returned to this sensation whenever you felt stressed, out of balance, or out of sorts? Gassho meditation is a simple way to relax, reset, and regain a spiritual perspective.

Enjoy your practice!

Kevin Schoeninger
The Mind-Body Training Company

P.S. Want to learn about the only complete meditation system that activates and integrates the four dimensions of your spiritual Core? Get your free Core Energy Technique download and learn more about Core Energy Meditation here.

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3-Min Quiz Measures Your Vibration With Uncanny Accuracy! (PLUS Specific Tips To Raise It!)

A few years ago, Kevin created something really neat and now I’m “borrowing” it 🙂

His 3-minute quiz reveals how each of your major Energy Centers is affecting your health, your energetic frequency, and your life:

Recently I’ve been using the quiz with clients to get a “before” and after “snapshot”. It seems to be a great barometer of energetic frequency.

Clients have told me that the quiz “predicted” their vibration with uncanny accuracy — the one-page analysis you get contains SPECIFIC advice to help you make quantum shifts!

The good news is that I asked Kevin if I could share the quiz with you – he said “Yes!” So if you’d like to know how each of your major energy centers is affecting your life…

AND some simple tips to boost your frequency and “be the freedom” that you are, I think you’ll love this.

Click HERE to take the 3 minute energy-center quiz:

Enjoy, and let me know what you think!

– Matt Clarkson
The Mind-Body Training Company

P.S. After taking the quiz and getting your email analysis, I made a video for you on the other side which explains what your results mean for you:

If you like the quiz and the video, please leave me a comment and share this with your friends. 🙂

Thanks 🙂



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