Practical Meditation: A Simple Step-by-Step Guide

Practical Meditation: A Simple Step-by-Step Guide

by Giovanni Dienstmann


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Learn on-the-go meditation techniques to improve your concentration and memory and enhance your self-esteem, using this unique visual guide.

Follow the clear, step-by-step instructions anytime, anywhere—at home, on the beach, or on a business trip. Practice meditations sitting on a simple, upright chair; there's no need to fold yourself into uncomfortable positions. Explore a variety of meditation techniques, from mindfulness meditation to tai chi, to find the practices that suit you. Use the short "mini-meditations" to sample a variety of different styles. Find out the benefits of meditation on your mind and brain, examining how it works and the scientific evidence behind its effects.

Whether you are new to meditation or looking to expand your existing knowledge, this practical guide on how to meditate provides everything you need to start (or continue) your meditative journey.

Product Details

ISBN-13: 9781465473417
Publisher: DK
Publication date: 08/07/2018
Pages: 192
Sales rank: 781,701
Product dimensions: 7.60(w) x 9.10(h) x 0.70(d)

About the Author

Giovanni Dienstmann is a meditation teacher, writer, and coach based in Sydney, Australia. He has meditated daily for over 17 years, totaling more than 7,000 hours. Drawing on his experience, Dienstmann aims to translate and update the tools and teachings of worldwide wisdom traditions so that they are easily digestible for the 21st-century person. He shares his work in his podcasts and on his website, LiveAndDare, which has been ranked among the top three meditation blogs in the world based on traffic.

Table of Contents

Foreword 6

Understanding Meditation

What is meditation? 10

Meditation myth busting 12

Meditation traditions 16

Taking a closer look 20

Sharpening your powers 22

The key to emotional well-being 24

The Zen your body needs 26

Practical spirituality 28

A quiet mind 30

You have a choice! 32

A house without a master is chaos 34

Living in the moment is only half the story 36

Meet the Meditating Mind

Starting your journey 40

Take a breath 42

Grounded as a Mountain 44

Steady Gazing 46

In and Out 48

Clouds in the Sky 50

The Sound of Now 52

How did that feel? 54

Starting Your Practice

Setting up a daily practice 58

Never zero 62

Enjoy the process 64

An empowered posture 66

A breath of fresh air 70

Hand signals 72

The art of concentration 74

Anxiety and meditation 76

The Many Types of Meditation

Your own path 80

Mindfulness Meditation 82

Zazen 84

Vipassana 86

Humming Bee Pranayama 88

Kinhin 90

Yoga Nidra 92

Yoga Asanas 94

Tai Chi 96

Neiguan 98

Kundalini 100

Trataka 102

Visualization 104

Mandala Meditation 106

Third Eye Meditations 108

Mantra 110

Labeling 112

Inner Silence 114

Neti Neti 116

Expand Your Consciousness 118

Headless Me 120

Abstract Meditation 122

Self-Inquiry 124

Zuowang 126

Meditations from the Tantras 128

Loving-Kindness Meditation 134

Sufi Heartbeat Meditation 136

Integrating and Deepening

Meditative moments 140

Digital distraction 142

Pause, breathe, proceed 144

To conquer, visualize 146

Power your problem-solving mind 148

Grow and flourish 150

Meditation for the workplace and performance 152

Meditation for athletes 156

Meditation for public speakers 158

Meditation for creativity 160

A new level 162

Respecting the session 164

Overcoming the hindrances to meditation 166

Supercharge your practice 168

Preparing for longer sessions 170

To advance, retreat! 174

More to life 176

Connecting with the Divine 178

Samadhi 180

Resources 182

Bibliography 185

Index 186

Acknowledgments 192

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