Effective Meditation

compiled by Deanna Spingola based on the work of Dr. Joe Dispenza

Learn Eco Mediatation in 7 easy steps (Dawson Church). What you place your awareness (attention) on will get your energy. Therefore, you want to completely eliminate all sensory stimuli.

Dr. Joe Dispenza wrote, “Therefore, if you eliminated stimuli from your external world by closing your eyes and becoming quiet (decreasing your sensory input), putting your body in a state of stillness, and no longer focusing on linear time, you could become aware solely of how you are thinking and feeling.” [1] Dr. Dispenza uses a blindfold. I also use a blindfold because the eyelids are so thin that one may still experience some light. With a blindfold, one can be certain that any colors or lights are the result of one’s mental experience and it is often quite amazing.

“Sit in an upright and erect way so as to have perfect posture. Put your hands in the same position every time you meditate either in your lap with the thumb tips lightly touching each other or gently on your knees. Your posture should be a balance of good structure and relaxation. Take a few deep breaths to consciously relax shoulders and other tense areas. Become taller on the in breath and relax around good alignment on the out-breath. Gently close your eyes. Then create the determination to sit still for the period of the meditation.” [2]

You want to leave the Beta state of consciousness and enter the Alpha state. Eighty percent of our sensory information derives from sight. We want to “purposefully go inward.” Dr. Dispenza wrote, “Since you are greatly reducing sensory data from the environment, less information is entering your nervous system. Your brain waves naturally slow down into the Alpha state. You relax. You become less preoccupied with the elements in your outer world, and the internal world begins to consume your attention. You tend to think and analyze less. In Alpha, the brain is in a light meditative state… [3]

Further, he wrote, “During meditation, you transcend the feelings of the body, are no longer at the mercy of the environment, and lose track of time. You forget about you as an identity. As you close your eyes, the input from the outside world is reduced, and your neocortex has less to think about and analyze. As a result, the analytical mind begins to become subdued, and electrical activity in the neocortex quiets down.” [4]

“Meditation allows us to change our brains, bodies, and state of being.” [5] “When you “pay attention to your unconscious states of mind and body and become familiar with your automatic, unconscious programs,” until they became conscious, you are meditating? To ‘know thyself’ is to meditate.” [6]

“It’s difficult for us to focus on our inner reality when we are over-fixating on our outer world…we can’t open our minds beyond the boundaries of our narrow focus, and we obsess about problems rather than thinking about solutions.” [7]

“During meditation, you transcend the feelings of the body, are no longer at the mercy of the environment, and lose track of time. You forget about you as an identity. As you close your eyes, the input from the outside world is reduced…then you activate the frontal lobe, which reduces synaptic firing in the rest of the neocortex. Therefore, you lower the volume to the circuits in the brain that process time and space. This allows your brain waves to naturally slow down to Alpha. Now you are moving from a state of survival into a more creative state, and your brain naturally recalibrates itself to a more orderly, coherent brain-wave pattern.” [8]

Once you begin to master meditation, “the ultimate goal is to let your body fall asleep while your mind stays awake or active…once you sit up straight to keep your spine erect, close your eyes, take a series of conscious breaths, and go inward, you will naturally switch from the sympathetic nervous system to the parasympathetic nervous system. You will change your physiology from the emergency protection system (fight/fright/flight) to the internal protection system for long-term building projects (growth and repair). As the body relaxes, your brain-wave patterns will naturally begin to move to Alpha…Meditation will shift your brain to a more coherent and orderly wave pattern.” [9]

“…the main purpose of meditating is to remove your attention from the environment, your body, and the passage of time so that what you intend, what you think, becomes your focus instead of these externals. You can then change your internal state independent of the outside world. Meditating is also a means for you to move beyond your analytical mind so that you can access your subconscious mind. That’s crucial, since the subconscious is where all your bad habits and behaviors that you want to change reside.” [10]

Eliminate all distractions from your environment. “Make sure you won’t be interrupted or distracted by people (a DO NOT DISTURB sign can help) or pets. As much as possible, eliminate sensory stimuli that could force your mind back to your old personality or to awareness of the external world, especially to elements of your familiar environment. Turn off your phone and computer…ensure that the room is a comfortable temperature, with no drafts.” [11]

Prepare your body: “I sit up very straight…Sitting upright in a regular chair, limbs uncrossed, is best...use the restroom, dress in loose clothes, remove your watch, drink a little water, and have more within reach... Although you are sitting upright, you may find your head nodding as though you are about to fall asleep. This is a good sign: you are moving into the Alpha and Theta brain-wave states. Your body is used to lying down when your brain waves slow down. When you suddenly ‘nod’ like this, your body wants to doze off. With continued practice, you’ll become accustomed to your brain slowing down while you sit upright. The head nodding will eventually stop, and your body won’t tend to fall asleep.” [12]

“Again, sit up straight and close your eyes. As soon as you do so, blocking some sensory/environmental input from coming in, your brain waves lessen in frequency, moving toward that desirable Alpha state.” [13]

“The 5 percent of your mind that is conscious was fighting against the 95 percent that is the subconscious body-mind.” [14] “Observe how your unwanted emotion feels in your body. Close your eyes and think about how you feel when you experience that particular emotion. If you are overcome by that emotion, pay attention to how it feels in your body. There are different sensations that correlate to different emotions.” [15]