Lisa Alexander

Transformational Speaker, Teacher, Healer & Creator of The Alexander Method® of Vibrational Sound & Energy Therapy

Meditations

Mantra Meditation

MeditationsLisa AlexanderComment
Ohmmmmmmm...............

Ohmmmmmmm...............

In our first few articles on beginning a meditation practice we focused on the posture and the breath.  There are many more breathing techniques besides the ones I previously mentioned. These were the most simple and effective for an early practice.  (prior meditations articles)

The next important part of beginning meditation is attempting to control what the Buddhists call the ‘monkey mind’, our wandering mind of to-do lists and other random thoughts.  Know that you won't always completely achieve this, and know that's OK. When you find your mind starting to wander, forget it, don’t get angry, instead forgive it,  just tell it next, never mind, etc… and return to focusing on your ‘in’ breath and ‘out’ breath. 

A great way to do that is with the ‘mantra’. A mantra is a one or two word phrase that you use to focus on your Breath. For example, at the Himalayan Institute where I studied, they often used the phrase “SOOO….HUMMM” . In Sanskrit, (ancient Indian text/language),  that means “I am that I am”.  So on the ‘in’ breath you would say out loud or to yourself…”SOOOO” and on the ‘out’ breath “HUUMMM”.  You can choose any two words you want, but your mind calms itself best if it focuses on something it doesn't know what it means.

The word mantra can be broken down into two parts: “man,” which means mind, and “tra,” which means transport or vehicle.  So the mantra is a powerful sound or vibration that you can use to enter a deep state of relaxed meditation.

Ohm or Aum is the most basic, well-known and powerful mantra you can chant. By repeating this universal mantra, you will create powerful, positive vibrations in your body. Chanting this, or another single syllable mantra, will help keep your meditation on track and on focus.  By repeating a mantra you will also help transform the mind by creating positive mental patterns.

Some of the other known benefits of mantra meditation are:

  • Reduced anxiety and stress
  • Deep relaxation
  • Strengthens the immune system
  • Creates compassion & empathy
  • Boosts awareness and promotes higher consciousness
  • Heightens intuition
  • Lowers blood pressure
Ohm Tuner

Ohm Tuner

Developing a daily meditation practice helps you to cultivate a more present, peaceful, and balanced lifestyle, which ripples out into every other aspect of your life and to those around you. Mantra meditation can help bring you back to a centered and present state of mind and being.

One of the great tools that I, my clients and students, have found particularly helpful in bringing on the relaxation and focus of the Ohm, is the use of theOhm tuner .  This simple weighted tuning fork is calibrated to the sound of the Ohm, 136Hz, and is simple to use.  I use this in my practice to help bring on an instant state of relaxation to my clients before we start an Alexander Method of Vibrational Sound Therapy session.  I also use this at the end of a session for deep grounding.

For Meditation, you can sound this tuning fork several times in your ears to start getting yourself vibrating and chanting to this frequency.   Before you know it, you will be relaxed and meditating like a Zen Monk.

I hope these techniques help you in cultivating a simple meditation practice that you can stick with and grow with.  The most important thing is to show up regularly to do this.  Even 5 minutes a day, everyday, will have a great and profound effect on you over all well being.

Namaste !

Lisa Alexander

Certified Meditation Trainer

Certified Master Vibrational Sound Therapist

Meditation for Beginners Part III

MeditationsLisa AlexanderComment

Meditation for Beginners Part III

The last few weeks I have been hosting live FaceBook events to give people a chance to learn, or re-learn some basics of meditation to start 2017 off in a calm, and more relaxed state of mind.  With all the energy of the more recent currents events, we all need to find some calm, centering peace of mind amidst the chaos going on around us.

Every week we have added a different breathing exercise, gone over postures, and did a very short guided meditation with some singing bowls.  Last week we added one of my favorite and useful breathing exercises…The 4-7-8 breath.

The 4-7-8 Breath is a simple, short breathing exercise that can be done anywhere and in any position.  I actually use and find this practice most beneficial when I’m stuck in traffic.  It brings instant calm to me in an other-wise stressful situation. It acts as a natural tranquilizer for your nervous system. Tranquilizing drugs work in the begging to calm you, but often lose their effectiveness over time, which is why you will feel the need to take more.   The 4-7-8 breathing exercise may seem subdued when you first try it, but strengthens in it’s effectiveness with repetition and practice. 

   To start, place the tip of your tongue against the ridge of tissue just behind your  upper front teeth, and keep it there through the process.   Exhale completely through your mouth, feel free to make a sound when doing so.

    •    Close your mouth and inhale quietly through your nose to a mental count of four.

    •    Hold your breath for a count of seven.

    •    Exhale completely through your mouth, again making a sound as you exhale completely to a count of eight.

    •    This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

In performing this breathing technique, you will always inhale quietly through your nose and exhale audibly through your mouth. Keep the tip of your tongue against the ridge of mouth just behind your upper front teeth during the whole process. The time you spend on each phase is not important. What is important is the ratio of 4:7:8.  Keep each exhalation twice as long as the inhalation.  If you have trouble holding your breath, speed the exercise up, but keep to the ratio consistent.  In this case you may want to adopt a 3:5:6 ratio breath.

Use this whenever anything upsets you. It will instantly relax you and allow you to react more calmly in any situation.  In the beginning you may feel a little light headed when you try this.  Just shorten you breathing time and soon this will adjust.  You can use this breathing technique to help you fall asleep.  Try it twice a day to fully reap it’s benefits. 

Please join us on our live meditation training Monday evenings from January 9th through February 13th on https://www.facebook.com/LisaAlexanderSpeaker/ at 7:00pm.  These are short, live meditations with instructions.

If you live in the Lehigh Valley, you can join our live group meditation workshops. Go here to learn more. We start with some simple instruction and use tuning forks, singing bowls and other instruments to put you into a deep theta state. Then I guide you through a beautiful, channeled meditation for an hour of pure bliss.  You won’t even believe that you have meditated that long.  When you come out of it you will go home relaxed and ready for the best night sleep ever.  You can read some of my clients comments here.

Namaste,

Lisa Alexander

Certified Meditation Trainer

Certified Master Vibrational Sound & Energy Practitioner

Certified Intuitive

 

 

 

Happy New Year

Meditations, SeasonsLisa AlexanderComment
May Your New Year be Blessed and Bright, Joyous and Happy !

May Your New Year be Blessed and Bright, Joyous and Happy !

2016 may have been a year of turbulence and changes for many of you.  The good news is... it is over now and it helped you release what no longer serves you so you could move forward into this new year of 2017 unencumbered and ready to create a new future full of growth and opportunity.

To quote one of our heroes, Transcendentalist scribe and exquisite thinker, Ralph Waldo Emerson, "You have done what you could—some blunders and absurdities have crept in. Forget them as soon as you can. Tomorrow is a new day. You shall begin it serenely and with too high a spirit to be encumbered with your old nonsense."

I personally stopped making New Years Resolutions years ago when I finally made one I was able to keep. It was simply that I would no longer make New Years Resolutions.  Doing so often sets us up for unrealistic exceptions and disappointment when we don't meet them.

One thing I did do, which has continued to help me greatly, was learning various forms of meditation until I came up with an easy, no-nonsense meditation practice that I could realistically keep. 

According to the AMA and other top medical associations, the number one underlying cause of disease is STRESS!  More prescriptions are written out for stress related issues such as anxiety, depression, sleep disorders, than any other RX!  These same doctors agree that number one thing to reduce stress and other diseases is to meditate daily.

Meditation has been scientifically & medically proven to:

  • Calm the Mind and Nervous system
  • Reduce Blood Pressure
  • Improve Sleep, Mood and Emotions
  • Regulate Heart Rate
  • Balance Hormones
  • Improve Cognitive Function
  • Lowers Anxiety
  • Improves Immune System
  • Produces deep states of relaxation
  • and the list goes on and on....

For these reasons, I feel a great way to start the new year and set new intentions is to share these simple techniques to help you better align with your true divine self this year.  Come start the new year off right and join us for a relaxing evening of simple instructions to create your own unique meditation practice to carry you through the new year in peace and harmony.

You will learn how to easily quiet your mind and body and glide into effortless transient states of consciousness.  Learn how various forms of meditation can help heal illnesses, create more joy, love and abundance in your life, increase your natural intuitive abilities, and connect to higher realms of consciousness.

In these workshops we combine the sound of antique singing bows and tuning forks, silence, yoga, breath, & guided imagery into both eastern and western styles of meditation, producing the greatest and easiest attainable effects. 

I look forward to assisting you meet your meditation goals in 2017!

Meditation Workshop 

When:    Tues.   Jan. 3rd 7-9:00 pm ( every first Tuesday of the Month )

Where:   632 Hill Ave. Nazareth, Pa.

Cost:      $30 payable at door

Contact Lisa to register: 610-759-2617 or email us vibrationalhigh@gmail.com or at register  at  www.LisaAlexander.com FaceBook at Lisa Alexander Speaker

Can't make a live class ?  Then download or buy a meditation CD Here

 

September and New Beginnings.

Seasons, MeditationsLisa Alexander1 Comment

Ahh..finally after a very hot and humid summer here in the NorthEast, we are finally feeling some of the first cooler nights and morning with the dawning of Autumn.  Most people don’t think of this time of year as a new beginning.  Most people associate that concept with springtime when the first flowers break through the frost of late winter.