Meditation #13 - Focusing on change (Rick Hanson)

This is a meditation focusing on the transient nature of our experience. Everything is constantly changing moment by moment. Everything appears and everything will disappear, from the most single things (eg. a sound) the the most complex ones (ex. a human being, a galaxy, etc.). The idea is to find peace within the acceptance of this fact of nature.
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Verdict: A good practice to become more aware and conscious of our own experience and of the roots of some of our suffering. 


Meditation #12 - Taking in the good (Rick Hanson)

This a meditation designed for get in touch with the good things that arrive to us through 4 different brain systems: avoidance, approach, attachment and undefined. The idea is not only to evoque good emotions that arise but, after bringing them to awareness, actively stick them to our implicit memory system, has it was proveen scientificaly to be possible. It is also a practice that the author suggests to be used every day, with your eyes open to the good things that happens everyday in your life.

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Verdict: All the results points to a great practice. A really valid resource to use in our daily life.


Meditation #11 - Deepening your responsive mode (Rick Hanson)

This a meditation to get in touch with the simple good things that happen all the time in our lives. We are, for instance, invited to remind some positive episodes, people with whom we feel good with and to accept the present moment as a perfect one.

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Verdict: It is a very good and simple meditation to activate positive emotions. These can be cultivated and trained to use as a valid resource in our daily life.

Meditation #10 - Being on your own side (Rick Hanson)

This is a compassion meditation. We are first asked to recall some situations so that we can sense how compassion feels in the body (note: everytime we felt a strong compassion during the meditation, the HRV changed immediately to a coherent cicle). Then we take this same emotion and project it throughout our whole life: since the beggining, when we were a child, until our last moments.

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Verdict: It is a simple meditation which can activate some positive emotions. These can be cultivated and trained to use as a valid resource in our daily life.

Meditation #9 - The True Nature of Awareness (Eckhart Tolle)

This is a very simple meditation, of just being in the present moment, accepting what emerges in the now, and observing the true nature of awareness. Because it is so simple and subtle, it turns out to be very difficult, mainly for people who aren’t familiarized with practices like mindfulness.

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Verdict: the results, in the overall, are medium, because although simple, this meditation require some experience from the meditator.

Meditation #8 - Discovering the Unchartered Territory (Gangaji)

This is a meditation focused on guiding questions, beginning with the classic "who am I", and evolving into others like "where do the words come from?", "where do they go next?", etc. Her calm and smooth voice, in conjunction with the questions, originated a great stillness and deepness inside me, like the data also show.

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Verdict: the objective data as well, as the subjective one, pointed out to a recommended meditation practice.


Meditation #4 - Thought Labeling (Ronald Siegel)

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Check this quick minute video about the process


Scientific benefits of meditation techniques - I

According to Daniel J. Siegel, here are some benefits of Mindfulness:
- improve the capacity of regulate emotion
- combat emotional dysfunction
- improve patterns of thinking
- reduce aggressive mind-sets
- treat and prevent depression

More to come in future posts!


Meditation #1 - Allowing Everything to Be as It Is (Adyashanti)

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Here is how it is going to work

I will go through different types of meditation (check the list in the previous post) and the idea is to keep a log of each experience. I'll share two types of data: subjective and objective.

Subjective data
- Difficult rate: from -- (low) to ++ (high)
- Stillness/deepness rate: from -- (low) to ++ (high)
- Relaxation rate: from -- (low) to ++ (high)
- Some comments about the experience

Objective Data
- Duration (in minutes)
- Heart Rate Variability: from -100 (low) to +100 (high)
- Meditation Rate: from 0 (low) to 100 (high)
- Concentration Rate: from 0 (low) to 100 (high)

I hope you enjoy!

Important Note for the "sceptics"/"puritans": 
This is not a scientific experiment. I will do it just for the fun of doing it. :)


"Where" I'm going to "dive"

Here goes the list I have "in mind":

Allowing Everything to Be as It Is Adyashanti
Shamatha Alan Wallace
Holosync - The Dive Bill Harris
Holosync - Immersion Bill Harris
Blissitations - Melow Brian Johnson
Blissitations - Ocean Brian Johnson
Blissitations - Rain Brian Johnson
Guided Meditation Brian Weiss
The True Nature of Awareness Eckhart Tolle
Anti-Stress Francisco Nobrega de Lima
Discovering the Unchartered Territory Gangaji
Redução da fadiga Hearth Math
Resonant Tuning Hemi-Sync
Meditation Hemi-Sync
Guided Meditation Jon Kabat-Zinn
Meditating on the breath Kim Eng
Meditating on sense perceptions Kim Eng
Inner body meditation Kim Eng
A meditation for dissolving the pain-body Kim Eng
Walking meditation Kim Eng
Meditating on nature Kim Eng
Drinking and eating meditation Kim Eng
A meditation for entering sleep consciously Kim Eng
Natural Meditation Lama Surya Das
The Experience of Unconditioned Awareness Peter Fenner
The doorway to your dreams Robin Sharma
Connecting to your life guide Robin Sharma
From stress to success Robin Sharma
The Treasure Box Robin Sharma
Happiness Visualization Robin Sharma
Craft your Ideal Day Robin Sharma
Breath Awareness Ronald Siegel
Breath Practice Sampler Ronald Siegel
Breathing Together Ronald Siegel
Listening Meditation Ronald Siegel
Thought Labeling Ronald Siegel
Befriending the Changes Ronald Siegel
Body Scan Ronald Siegel
Raisin Meditation Ronald Siegel
Loving Kindness Ronald Siegel
Mountain Meditation Ronald Siegel
Separating the Two Arrows Ronald Siegel
Stepping into  Fear Ronald Siegel
Stepping into Sadness Ronald Siegel
Tonglen Practice Ronald Siegel
Urge Surfing for Cravings Ronald Siegel
Urge Surfing for Pain Ronald Siegel
Raja Yoga Meditation Sahaj Marg
Cleaning Sahaj Marg
Body Scan Strosahl & Robinson
Mindful Standing Yoga Strosahl & Robinson
Mindfulness of the Breath Strosahl & Robinson
Mindfulness of the Breath and Body Strosahl & Robinson
Mindfulness of Sounds and Thoughts Strosahl & Robinson
The Breathing Space Strosahl & Robinson
Body Meditation Upaya
Breathing Meditation Upaya
Mind Meditation Upaya

Any suggestions / practices are welcome.

Please let me know your thoughts and ideas!

Who looks outside, dreams; who looks inside, awakes (Carl Jung)

Today I'm are going to start a new experiment. We know from science that practices of focused attention develops the pre-frontal area of our brain, which is responsible for many important functions (eg. body regulation, empathy, idea generation, fear modulation, etc.) and that is even associated with happiness and well-being.

My goal with this blog is to go trough different types of meditation and gather different kinds of information:
Objective data - Heart Rate Variability and brain waves
Subjective data - difficult rate, relaxation rate, "deepness", other comments

Come with me and dive into my own inner world!

I hope you enjoy it!