Meditation: The Simple and Practical Way to Begin Meditating (A Start Here Guide)

by Patrick J. Harbula

Overview

Meditation is an ancient practice that has brought peace and clarity to people from every time, culture, and place. Its benefits —a sense of calm, greater knowledge of self, better health—are as appealing to the modern world as they were to the ancient. In this beginner’s guide to meditation, author Patrick Harbula provides readers with everything they need to know in order to experience deep meditation.

Readers will learn:

- The history of meditation, both Eastern and Western

- The benefits of meditation for the mind, body, and spirit

- Different forms of meditation practice

- Supportive practices to enhance the benefits of meditation in daily living.

- Simple ways to begin meditation immediately, and more...

In addition, readers will also find simple techniques to deepen the meditation path for more experienced meditators. Meditation demystifies the often times intimidating world of meditation, providing the perfect starting point for anyone looking to cultivate a sense of peace in their life.

Other books in the Start Here Guide Series:

Energy Healing: Simple and Effective Practices to Become Your Own Healer

Forest Bathing: Discovering Health and Happiness Through the Japanese Practice of Shinrin Yoku

Chakras: An Introduction to Using the Chakras for Emotional, Physical, and Spiritual Well-Being

Product Details

ISBN-13:	9781250210043
Publisher:	St. Martin's Publishing Group
Publication date:	08/13/2019
Series:	A Start Here Guide for Beginners
Pages:	160
Product dimensions:	5.30(w) x 7.90(h) x 0.50(d)

About the Author

Reverend Dr. Patrick J. Harbula has been a leader and teacher in the human potential movement, New Thought minister, shaman, meditation trainer, and life coach for over 30 years and life coach trainer for 20 years. He is the author of the best-selling book, The Magic of the Soul: Applying Spiritual Power to Daily Living. He regularly leads shamanic ceremonies including ceremonial sweat lodges and has trained hundreds of successful life coaches through the Living Purpose Institute Life Coach Certification Program and trained thousands in the practices of deep meditation.

Patrick has presented at New Thought centers internationally and continues to be a key-note speaker at annual New Thought conferences and health and spiritual expos. Patrick is founder of the Living Purpose Institute, past president of the Spiritual Unity Movement, founding Executive Editor and Publisher of Meditation Magazine, and formerly a director for Sage Publications, a world-renowned social science publisher. He was ordained by the late Dr. Earl Barnum (an early pioneer in the New Thought Movement) and trained in Spiritual Psychology under the late Dr. Vivian King. Patrick continues to reach hundreds of thousands through his writing and media appearances including Dateline, ABC, NBC, and UPN News, to name a few. The message of his writing, speaking, workshops, and coaching services is to live from an inner experience of love, freedom, and joy; love oneself unconditionally; and dive deep into the wellspring of universal peace, light, and love through meditative practice.

Table of Contents

Acknowledgments xi

Introduction xiii

1 What Is Meditation? 1

History of Meditation 6

The Modern Era 9

Specific Types of Meditation 16

Mindfulness Meditation 17

Silent Mantra 19

Breathing Techniques 20

Chanting 21

Yoga 23

Meditation and Movement 24

Drumming 27

Guided Meditation and Visualization 27

Group Meditation 29

2 Benefits of Meditation 30

Health Benefits 31

Prevention of Cognitive Decline 32

Healthy Brain Structure 32

Pain Reduction 33

Brain and Immune Function Improvement 33

Effective Treatment for Depression 34

Stress, Cognitive Function, and Intelligence 35

Increased Attention Ability 35

Decreased Anxiety 36

Health Detriments of Meditation 37

The Joy Factor and Nonattachment 38

Inner Peace 39

Spiritual Understanding and Mystical Experience 40

Enlightenment 42

3 Getting Started 45

Meditation Tools 46

Posture 47

Helpful Hints 49

What to Expect 61

4 Meditation Practice 65

Meditation Sampler 67

Disidentification Exercise 72

Mindfulness Body Scan 74

Scripture Meditation 76

Walking Meditation 79

Zen Tennis Exercise 81

Candle Meditation 82

Color Cycle 84

Mountaintop Meditation 85

Power Animal 87

Sun Meditation 89

The Temple 90

Wise Being 92

The Path of Light 94

Short-Form Daily Meditation 95

Longer-Form Daily Meditation 96

5 Supporting Spiritual Practices 100

Affirmation 100

Prayer 102

Affirmative Prayer 103

Visualization 104

Mindfulness 106

Be the Objective Observer 107

Radical Gratitude 108

Nonattachment 111

Spiritual Cues 113

Seven-Day Mental Diet 114

Shift and Release 115

The Joy Factor 117

Conclusion 119

Resources 121

Notes 129

Index 132

About the Author 138

Editorial Reviews

"Encyclopedic in scope, this useful compendium is not just for newcomers on the spiritual path. Author Patrick Harbula covers every aspect of meditation from its history to its benefits to the how-tos of more than two dozen practices. A lifetime of experience with Eastern and Western contemplative traditions informs these pages, packed with useful tips on choosing a method, what to expect, and establishing a daily practice. Meditation fundamentals like breathwork, mindfulness, and visualization are explained in clear, accessible terms." —Joan Duncan Oliver, author of Buddhism: An Introduction to the Buddha's Life, Teachings, and Practices.

"Meditation is a very simple process which can be done in many ways. Patrick Harbula provides a guide which can be read as a basic primer or as a deep dive into all things meditation. This is a book that should be on every meditator's bookshelf and be dogeared, marked up, and well-read." —Dr. Jim Lockard, author of Creating The Beloved Community: A Handbook for Spiritual Leadership

In Meditation Patrick Harbula offers perhaps the most inclusive explanation and application of meditation I have ever read. He has taken what is generally perceived as an Eastern practice and made it “user-friendly” for the western mind. This is an exquisite and transparent handbook for anyone who seeks to explore the countless benefits found in a life grounded in meditation. I encourage you to allow Patrick to be your personal guide on the journey to the place you never really left—your oneness with Life. He knows—in real time—from whence he speaks.

—Dr. Dennis Merritt Jones, bestselling author of, The Art of Abundance :Ten rules for a Prosperous Life, and The Art of Uncertainty: How to Live in the Mystery of Life and Love It

"Patrick Harbula’s presentation of a wide variety of meditation styles and techniques makes this book a unique presentation on the subject. Particularly insightful is the Helpful Hints section, which offers practical and cutting edge strategies for effortlessly stilling the mind. The Chapter on Supportive Spiritual Practices also makes this book a seminal and complete treatment for spiritual growth as well as user friendly tool for beginners and seasoned meditators alike." —Dr. Ken Gordon, Spiritual Director of Centers for Spiritual Living

"Patrick Harbula has created a beautiful introduction to the novice meditator. Using gentle humor, personal stories, and practical suggestions, he guides the reader through complex ideas such as enlightenment, spiritual bypass, dealing with expectations, and sustaining an enjoyable and meaningful meditation practice."

— Dr. Edward Viljoen, author of The Power of Meditation: An Ancient Technique to Access Your Inner Power

"While explaining the deep, historical roots of meditation, Patrick makes the practice very accessible to the beginner and highly motivational for the long-time meditator. This is one of the most comprehensive books on Meditation available to us today. Benefits, approaches, and specific practices are skillfully explained in his approachable, personal style, and I recommend it wholeheartedly."

—Rev. Dr. Maxine Kaye, Author, Alive and Ageless: How to Feel Alive and Live Fully Every Day of Your Life

"The verdict is in! Meditation is found to reduce stress and pain while boosting cognitive and immune function. So, why isn’t everyone doing it? Patrick Harbula to the rescue! He has taken this lofty and sometimes confusing topic and distilled it down to beautiful essence. Not only does he share the history and benefits of meditation, but several powerful practices to get you into deeper touch with yourself. This book helps you experience the nourishing stillness and peace we all crave. If you’ve tried in the past and just couldn’t make meditation a part of your life, read this book. It is an essential guide filled with clear, gentle instruction and a whole lot of heart." —Kris Ferraro, Energy Coach, Speaker, and Author of Energy Healing: Simple and Effective Practices to Become Your Own Healer

From the Publisher