5 Hindrances To Buddhist Practice

5 Things That Hinder Buddhist Practice and The Antidotes....

In Buddhism, there are five things that hinder our practice and make us more prone to unskilful or unwholesome behaviour.

These 5 hindrances are desire, aversion, sloth, restlessness and doubt

For each of these there are some simple antidotes that are suggested to counter their strength and effects.

Hindrance: Desire/Attraction

is the desire for anything that touches one of our six sense doors (sight, smell, touch, taste, feeling, thought). It usually involves desiring a pleasant experience. It may be food, sleep, a thought, sex, etc. Desire is one of the chief causes of suffering, and is an ever-pervasive hindrance in many people’s practice. It blocks mindfulness as we get carried away by our craving, and creates dukkha in our lives and practice.

Antidotes:

As with all of the hindrances, the Buddha suggested that we know when it is present and know when it is not. We are also to know how it arises, how it ceases, and how to keep it from arising in the future. This goes for all of the hindrances, as the Buddha mentions in the Satipatthana Sutta.

With sensual desire, there are a few other antidotes. First, we can guard the sense doors. This means we don’t go out chasing thoughts, sounds, feelings, etc. Let what comes to you come, but don’t reach out for other experiences. Second, we can do contemplations on death and the repulsiveness of the body. These are mindfulness practices that help us disenchant ourselves with the body, and also may be found in the Satipatthana Sutta.

Finally, practice concentration. Strange to think that concentration can serve as an antidote to something that impeded concentration, but it is true. Through practicing concentration, we focus the mind mind more clearly on one object and the mind doesn’t wander as much.

Hindrance: Aversion/ill-will

The second hindrance, ill-will, is also one of the chief causes of suffering in our lives. It’s a quality of aversiveness, or pushing experience away. Ill-will most often arises in response to unpleasant thoughts or sensations. When something arises that we find unpleasant, the mind responds by trying to distance it from us. This is a major cause of dukkha in our lives, and we should work to bring awareness to this process.

Antidote:

Bringing awareness to it when it arises is really the most important tool we have. You don’t need to suddenly love the unpleasant experiences, but learn to watch for ill-will arising. It’s often such a quick reaction that we don’t even notice it happening. Continue to watch the process unfold.

A great antidote to ill-will is metta or loving-kindness practice. In metta practice, we bring a gentle friendliness to our experience. It helps us with ill-will toward others, ourselves, events, thoughts, and anything toward which we apply it. Loving-kindness really is the most commonly used antidote to ill-will, but you may also reflect on the kamma being created by anger, hatred, etc. What does being angry do to you?

Hindrance: Sloth/Torpor/Dullness

The third hindrance is commonly translated as sloth and torpor. This comes in the form of a drowsiness or dullness in our practice. It may be the result of a lack of sleep, overeating, an uninterested mind, aversiveness, or many other causes. Sleepiness is something many meditators are faced with, especially on retreat. It may be one of the easier hindrances to notice in our practice, yet we struggle with it greatly. Sloth and torpor may be in the mind or in the body, giving the sense of a tired and lazy body or a dull mind.

Antidotes:

The Buddha also gave a few suggestions for moments of sloth and torpor during practice: open your eyes, look toward the light, stand up, or tug on your earlobes. There are people standing during meditation at every retreat I’ve been on. It is a great way to keep the mind alert. The Buddha even recommended standing meditation as a form of practice in the Satipatthana Sutta. You may also switch to a walking meditation practice. Be aware of what leads to this hindrance. Overeating is a common cause of sleepiness, as is over or undersleeping. You may also try bringing some joy and energy into your practice. Many people find it helpful to switch to a mudita practice when experiencing this hindrance.

Hindrance: Restlessness and Worry

The fourth hindrance is restlessness and worry. This is the quality of anxiety, monkey mind, or too much misplaced energy. We may feel the restlessness in the body, often in the chest or limbs. The mental part shows up often as a tense mind,  a rapidly firing mind, or a mind preoccupied with the future. Restlessness and worry prevent the mind and body from settling, and often involves giving unwise attention to thoughts.

Antidotes:

The antidotes offered in the suttas to this hindrance are quite varied. It’s suggested to spend time with who posses dignity, practice concentration, and develop tranquility. Equanimity practice is often helpful to develop this tranquil, concentrated state and no longer succumb to the thinking mind. You may also try walking meditation, this releases some of the extra energy in a skillful way.

Hindrance: Doubt

The fifth hindrance is the hindrance of doubt. Doubt may come up in many different ways. We may doubt the teachings, if we’re practicing correctly, our teachers, or the experience we’re having. It may arise with a disguise that seduces us into believing our thoughts. When the mind is trying to figure out some aspect of our practice, doubt is often present. This is a dangerous hindrance because if unnoticed, it may pull us away from our practice completely.

Antidotes:

The antidote to doubt is simply to notice it, as with the other hindrances. This breaks it down. We also may cultivate faith or conviction, reflecting on the benefits of practice in ourselves or others around us. Generally with doubt, the most effective thing we can do is just to bring awareness to its arising. When you are caught in thoughts of trying to figure something out or reason with yourself, check if doubt is present. Ask yourself – is it wholesome or unwholesome to be having this doubt? Confirm faith in your practice by having direct experiences that validate the benefits.

This article is merely an overview of the five hindrances and some antidotes. As always I hope this benefits you in someway in your practice.

Related articles

• Buddhist Writing Prompt: Your true Self has the answer
• Stay well, take care of yourself
• 5 Obstacles in Meditation. ~ Seth Segall
• The Five Hindrances of Mind

Mindfulness....What, Why, How Part 2

Part 2 of 3

Why Practice It?

Studies have shown that practicing mindfulness, even for just a few weeks, can bring a variety of physical, psychological, and social benefits. Here are some of these benefits, which extend across many different settings.

• Mindfulness is good for our bodies: A seminal study found that, after just eight weeks of training, practicing mindfulness meditation boosts our immune system’s ability to fight off illness. Practicing mindfulness may also improve sleep quality.
• Mindfulness is good for our minds: Several studies have found that mindfulness increases positive emotions while reducing negative emotions and stress. Indeed, at least one study suggests it may be as good as antidepressants in fighting depressionand preventing relapse.
• Mindfulness changes our brains: Research has found that it increases density of gray matter in brain regions linked to learning, memory, emotion regulation, and empathy.
• Mindfulness helps us focus: Studies suggest that mindfulness helps us tune out distractions and improves our memory, attention skills, and decision-making.
• Mindfulness fosters compassion and altruism: Research suggests mindfulness training makes us more likely to help someone in need and increases activity in neural networks involved in understanding the suffering of others and regulating emotions. Evidence suggests it might boost self-compassion as well.
• Mindfulness enhances relationships: Research suggests mindfulness training makes couples more satisfied with their relationship, makes each partner feel more optimistic and relaxed, and makes them feel more accepting of and closer to one another. Mindful couples may also recover more quickly from conflict.
• Mindfulness affects the way we see ourselves: More mindful people have a stronger sense of self and seem to act more in line with their values. They may also have a healthier body image, more secure self-esteem, and more resilience to negative feedback.
• Mindfulness makes us more resilient: Some evidence suggests that mindfulness training could help veterans facing post-traumatic stress disorder, police officers, women who suffered child abuse, and caregivers.
• Mindfulness can help combat bias: Even a brief mindfulness training can reduce our implicit biases and the biased language we use. One way this works, researchers have found, is by attenuating the cognitive biases that contribute to prejudice.
• Mindfulness is good for business: Mindfulness training could help make leaders more confident, improve creativity, reduce multitasking, and improve client satisfaction.
• Mindfulness is good for parents and parents-to-be: Studies suggest it may reduce pregnancy-related anxiety, stress, and depression in expectant parents, and may even reduce the risk of premature births and developmental issues. Parents who practice mindful parenting report less stress, more positive parenting practices, and better relationships with their kids; their kids, in turn, are less susceptible to depression and anxiety, and have better social skills. Mindfulness training for families may lead to less-stressed parents who pay more attention to their kids.
• Mindfulness may be beneficial to teens: Practicing mindfulness can help teens reduce stress and depression and increase their self-compassion and happiness. Once teens arrive at college, it could also reduce their binge drinking.
• Mindfulness helps schools: There’s scientific evidence that teaching mindfulness in the classroom reduces behavior problems, aggression, and depression among students, and improves their happiness levels, self-regulation, and ability to pay attention. Teachers trained in mindfulness also show lower blood pressure, less negative emotion and symptoms of depression, less distress and urgency, greater compassion and empathy, and more effective teaching.
• Mindfulness helps health care professionals cope with stress, connect with their patients, and improve their general quality of life. It also helps mental health professionals by reducing negative emotions and anxiety, and increasing their positive emotions and feelings of self-compassion.
• Mindfulness helps prisons: Evidence suggests mindfulness reduces anger, hostility, and mood disturbances among prisoners by increasing their awareness of their thoughts and emotions, helping with their rehabilitation and reintegration.
• Mindfulness helps veterans: Studies suggest it can reduce the symptoms of Post Traumatic Stress Disorder (PTSD) in the aftermath of war.
• Mindfulness fights obesity: Practicing “mindful eating” encourages healthier eating habits, helps people lose weight, and helps them savor the food they do eat. Pregnant women who practice mindful eating gain less weight during pregnancy, and have healthier babies.

Click Here for part 3 of 3

Mindfulness....What, Why, How Part 1

What Is Mindfulness?     

Part 1 of 3

Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment.

Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment. When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than reliving the past or imagining the future.

Though it has its roots in Buddhist meditation, a secular practice of mindfulness is in the American mainstream in recent years, in part through the work of Jon Kabat-Zinn and his Mindfulness-Based Stress Reduction (MBSR) program, which he launched at the University of Massachusetts Medical School in 1979. Since that time, thousands of studies have documented the physical and mental health benefits of mindfulness in general and MBSR in particular, inspiring countless programs to adapt the MBSR model for schools, prisons, hospitals, veterans centers, and many more.

What We Still Don’t Know about Mindfulness Meditation

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During the past three decades, a lot has been discovered about mindfulness—and specifically meditation, which is one of the best ways to cultivate moment-to-moment awareness of ourselves and our environment. 

Research has suggested that in a few short weeks, mindfulness meditation practice can bring about physiological, psychological, and social benefits in our lives. From increases in gray matter in the brain to alleviating physical ailments such as migraines and fibromyalgia, the benefits of mindfulness and meditation practice more generally have been touted for everyone ranging from executives to schoolchildren.

While some have been critical of the science behind mindfulness meditation due to poor study designs and small effect sizes, this hasn’t curbed mainstream interest. A recently published study sought to examine the print media coverage of meditation between 1979 and 2014 and discovered that there’s a near inescapable global amount of positive coverage of meditation.

With so many positive claims about mindfulness meditation, it can be difficult to decipher which claims have the most research behind them and which are still preliminary or speculative. In fact, there is a great deal we don’t yet understand about mindfulness and meditation. 

What are the actual benefits of mindfulness meditation?

Just recently, I’ve seen headlines promoting how mindfulness and meditation practices may “decrease your risk of cancer,” “reduce holiday excess,” and help athletes rise to the top. Are these claims true?

A recent analysis published in JAMA Internal Medicine caused a bit of a stir in the meditation community. This analysis examined 47 randomized controlled trials of mindfulness meditation programs, which included a total of 3,515 participants. They found that meditation programs resulted only in small to moderate reductions in anxiety, depression, and pain. The authors note that although these effects are small, they are “comparable with what would be expected from the use of an antidepressant in a primary care population but without the associated toxicities.”

Surprisingly, this review showed low evidence of improvements in quality of life. Furthermore, there was also low, insufficient, or no evidence of meditation programs’ effect on positive mood and feelings. According to the authors, meditation programs were not shown to be more beneficial than active treatments—such as exercise, therapy, or taking prescription drugs—on any outcomes of interest. But, Meditation did not seem to be harmful.

While it’s possible that the benefits of mindfulness practice and meditation generally may be more modest than originally assumed, several important barriers to the study of contemplative practices influence the quality of research being conducted. Most notable are the lack of funding (which influences number of participants, study length, and design) and poor measurement tools (which have been limited primarily to questionnaires of varying quality, an issue also likely tied to the lack of funding). While private and federal research grants are indeed awarded to the study of contemplative practices, these grants are typically much smaller than those awarded to more traditional research (e.g., cognitive behavioral therapy or pharmacology trials).

Nevertheless, the consensus from this analysis is that while there are some benefits, mindfulness meditation programs are not a cure-all to every modern-day ailment.

How much practice is enough?

“How much meditation practice is enough?” Most people are looking for a CDC type of response(e.g., 3 times a week for 45-60 minutes), There is an old Zen saying: “You should sit in meditation for twenty minutes every day—unless you’re too busy. Then you should sit for an hour.” To date, researchers have yet to arrive at a consensus about how much is “enough.”

Many meditation programs suggest that participants practice formal meditation (the “on the cushion” practice) anywhere from 15-30 minutes per day, 5-7 days per week. Many research studies, including some published research at Stanford University on Mindfulness-Based Stress Reduction and Compassion Cultivation Training, have found that some (not all) of the benefits from these programs are “dose dependent”—meaning that the participants who report the greatest amount of meditation practice are the ones who show the greatest gains. This is not universally true; there are some outcomes that do not seem to be influenced by minutes of practice. As is often the case, the research is mixed.

Aside from the raw number of minutes, other factors may interact to influence the benefits of mindfulness practice: the type (e.g., formal sitting meditation practice vs. informal meditation practices, mindfulness vs. compassion, etc.), the frequency (e.g., multiple times a day, multiple times a week), and the quality (e.g., sitting and actually doing the practice vs. doing the practice “on the go”). Using the analogy of going to the gym: It’s not enough to simply think about going to the gym, or talk about going to the gym, or wear gym clothes around town, or only go to the gym for a few weeks after making New Year’s resolutions. In order to gain the most benefits out of going to the gym, one has to really show up and do the exercises on a regular basis.

While it’s possible that in the next 10-15 years we will see a CDC-style recommendation regarding meditation practice, to date, the empirical data on the topic are still inconclusive. So my recommendations (for the time being) are to try out different durations, types, and frequencies of meditation and jot down how you feel before and after the practice. It’s even important to experiment with different times of the day. Making time to intentionally reflect on your experiences with the practice is key. The only way to find out what’s right for you is to experiment. 

Is there a dark side to meditation?

One of the big misconceptions about mindfulness practice and meditation more generally is that they will induce a sense of peace, calm, and stress reduction. While this can be the experience for some, it is not the experience for all. At times, sitting quietly with oneself can be a difficult—even painful—experience. For individuals who have experienced some sort of trauma, sitting and meditating can at times bring up recent or sometimes decades-old painful memories and experiences that they may not be prepared to confront.At times, it may be appropriate to seek outside support when practicing meditation, such as short-term psychotherapy, support groups, or meditation sangha groups. It’s also possible that some practices are more “difficult” than others. For example, practices where you visualize yourself as a small child might be particularly difficult if you experienced some sort of abuse as a young child. Rather than powering through the practices, be willing to gauge whether a particular type of meditation is suitable for you at this time in your life.

Mindfulness..... What, Why, How Part 2 of 3

The Four Stages of Enlightenment

Are you curious how Buddhism may be relevant to your daily life? Buddhist philosophy has become much more popular all around the world in the past few decades.

But you don’t need to be a Buddhist to benefit from the framework of thinking it offers. You simply have to have an open mind and the desire to learn.

Without any of the fluff and obscurity, this article shares with you the four stages of enlightenment according to Buddhist scripture.

Want to know the best part?

If you’re reading this and already are engaging in some simple mindfulness practices, you are probably already on your way to achieving enlightenment.

The Four Stages of Enlightenment

The Buddha recognized four distinct levels of realization, each one characterized by a deep experience of selflessness, followed by certain changes in outlook.

The experience usually involved intensive meditation and follows study of the four basic truths of Buddhism.

If you’re regularly meditating and practicing mindfulness, you’re probably already undertaking many of the practices that is advocated by Buddhism.

Here are the four stages of enlightenment.

Stream-enterer (Sotapanna)

When you become a Stream-enterer, you let go of the belief that you’re really a separate self living inside your head and looking through your eyes. This illusion is eliminated, and when you look within you can’t find a self anywhere.

Stream-enterers have also let go of attachment to rites and rituals and doubts about the teachings.

Once-returner (Sakadagami)

Once-returners have entered a stage where their “no-self” is completely integrated, and they experience a significant reduction in attachment and aversion and the suffering that accompanies these states of mind.

They are much more detached. For example, occasional irritation and preference replace hatred and greed, which no longer have any hold over the once-returner.

Non-returner (Anāgāmi)

The Non-returners are free from feelings of sensual desire and ill will towards others. They are seen to be partially enlightened and on the way to complete enlightenment.

They experience significant levels of compassion as they have lost the sense of separation between themselves and others.

Arahant

The fourth stage is free from having any craving for prosperity in the material world, doesn’t crave existence in the ideal world (which is heaven), doesn’t experience conceit, never feels restlessness and isn’t subject to ignorance.

At this stage, the person is experiencing ultimate nirvana. The feeling has been compared to falling into the depths of a cloud and disappearing. The circumstances of life no longer stir even the slightest craving or dissatisfaction.

Here are some articles I wanted to share with you that may help advance you on your path to enlightenment.

Stages in the bodhisattvas journey

Mindfulness practices for beginners

Buddhist teachings where to start

Mindfulness in School Decreases Depression and Anxiety

School Children Meditating

Mindfulness in School

Mindfulness training in schools has been found to reduce and even prevent depression in adolescents.

The finding comes from research of 408 students between the ages of 13 and 20 at five different schools in Belgium. Matched classes were assigned either to mindfulness training or to a control condition who simply continued with their other classes as normal.

The students depression and anxiety levels were measured before the intervention, after the intervention,  and six months after.

The results showed all of the students had similar levels of depression when the study was started: 21% of those in the mindfulness group were depressed, and 24% in the control group were classified as depressed.

After the mindfulness study, the number of students who were clinically depressed had dropped to 15% and after six months it remained lower at 16%. In the control group, levels of depression had increased, up to 27% and after six months 31%. Therefore the study suggest that mindfulness training can lead to a reduction in depression. Also it showed that after six months these were lasting results.

The mindfulness training used in the study was tailored for younger people but the principle is the same. 

Mindfulness is about learning to pay attention to what is going on in this moment right now, in this present moment.  In the first session students were encouraged to focus their attention to their breath. The second session, their attention was expanded to becoming aware of the body and pleasant moments. In the third session they were instructed to become aware of their inner boundaries and to unpleasant moments. In session four the focus was on stress and space. Session five was attention to thoughts and emotions. Attention to interpretations and communication for session six. Their attitudes and moods for session seven. The final session was bringing attention to self and heartfulness.

Once the sessions were completed students were encouraged to continue these practices on their own in the hopes of a lifetime of benefits from the practice.

Deep Sleep Meditation

Deep Sleep Meditation                                                  

Want deep, restful sleep? Try a deep sleep meditation.

Next to a good workout, you can’t beat it… The typical stress of family, relationships, and work can often distract us and cause restless nights.

If you find any of these issues popping up in your life, using meditation can allow you to stay in the moment, be less anxious, and give you a much needed, restful night.

mindfulness-meditation-deep-sleep 

Multiple studies over the last several years have measured brain activity during sleep cycles with mindfulness meditation practitioners vs. control groups. These replicated studies have shown that practitioners experience greatly enhanced states of Slow Wave Sleep (Deep/Quiet Sleep) in comparison to non-meditating control groups. Meditation seems to have a positive effect on deep sleep for those of all age groups. Meditation and mindfulness practices that remind us to stay in the moment have repeatedly shown to keep an increase and steady rise in peace throughout our life.

Mindfulness Meditation Leads to Good Sleep 

If you’re someone who has trouble falling asleep at night, meditation before bed can lead to physiological changes that might help. Melatonin is a hormone that helps regulate sleep, with higher levels in the blood easing us into sleep. In a study comparing meditater's to a control group, night-time plasma melatonin levels were measured. Mediators showed higher plasma melatonin levels at night following their meditation than non-meditater's, with the implication being sleep would be much more likely to follow. Furthermore, much attention in psychology has been focusing on using meditation in conjunction with Cognitive Behavioral Therapy to treat insomnia. Indeed, a 2008 study showed promising results that patients who used meditation in addition to CBT experienced decreased pre-sleep arousal and decreased sleep dysfunction. In short, they had an easier time falling asleep and sleeping well.  

Deep Sleep Meditation for Beginners 

Science is beginning to back up and give us greater physiological understanding on how meditation puts our minds in connection with the body. If you’re someone who is just learning to meditate and are having trouble sleeping, try this:

As you are lying in bed, close your eyes and begin to take deep breaths in through your nose and slowly out through your mouth. Slowly visualize your body, part-by-part, starting with the feet. Breathe into each body part, and just feel it. With the slow out-breath, just repeat the word “relax” in your mind, here is a  to help guide click    Video to guide you into deep relax-full sleep.
 
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The Buddha Gave Relationship Advice?

Dhammapada for the 21st Century

Who knew the Buddha was giving relationship advice so many years ago?

Of course the Buddha at the time was talking to monk's, in reference to them all getting along. In my opinion, I think it would apply to FRIENDS and RELATIONSHIPS today. 

Please leave a comment after reading, let me know if you found this useful. Thanks!

Dhammapada Verse 328-330

Friends on the road again.

Verse 328 - If one finds a thoughtful friend who is honest, reliable, and dependable. One should remain friends with that person joyfully and mindfully overcoming all obstacles.

  

Verse 329 - If one can not find a thoughtful, honest, and reliable friend one should continue your virtuous life alone until you do.....  (note: of course you still have the Buddha, the Dharma, and the Sangha. So you are not totally alone. Just saying.) 

Good friends are hard to come by but are worth it

Verse 330 - It is better to face life alone, because there is no friendship with a person who lacks good judgement.

   



 

Meditaion Method For Relaxation

In the last post, we talked a little about learning to meditate and its benefits. In this post, we are going to talk about unlocking our hidden potential through meditation.

Relax and watch the breath

People who don’t practice meditation often misunderstand it. Very often, you’ll hear it referred to as mystical or transcendental, which makes them feel wary about trying it. When in fact, it’s simply a practiced skill that can help bring clarity to a cluttered mind. I know I get quite a few strange looks when I tell people what I like to do for relaxation.

Without going too deep in to what meditation is, or isn’t, let’s focus on one of the many things a daily meditation can do for you.

Meditation is often seen in Yoga classes and is widely practiced by a variety of cultures, countries and religious groups. I only mention this so you can understand that the art of meditation is perfectly safe and commonly practiced by millions of people around the world.

Some of the more documented benefits of meditation include less anxiety, irritability, moodiness and decreased depression. It can help improve your learning abilities, memory and unlock creativity. It can also slow down the aging process increase feelings of vitality and rejuvenation. Not to mention it can reduce stress, lower blood pressure, and produce higher blood oxygen levels

There are many types of meditation, but the easiest form to learn that I have encountered thus far is, “breath awareness meditation.” Compared to many other meditation techniques, this will enable a person to experience the benefits of meditation in much less time.

Here's a simple technique that I found gave me results in minutes. Sit comfortably, close your eyes, and tense up your whole body. Blow as much air out of your lungs as you can. Then breath deeply through your nose and release the tension from every muscle. Just feel each part relaxing, watching for parts that may hold onto tension, like a tight jaw.

If you still have tension somewhere, tense up that part again, then let it relax. It may also help to repeat silently like a mantra "relax" as the tension drains. This will train your body and mind to recognize relaxation. Later you may be able to relax more easily just by repeating the mantra "relax" a few times.

Breath through your nose. This is important because it brings in more oxygen by involving your diaphragm more. You can test this. Breath with your mouth and you'll notice that your breathing is shallower. Then breath through your nose and you'll notice that your abdomen extends more. Air is being drawn deeper into your lungs.

Allow your breathing to fall into a comfortable pattern, and pay attention to it. Pay attention to your breath as it passes in and out of your nose. Your mind may wander endlessly, but all you have to do is continually bring attention back to your breath.

Focus Meditation

If your mind is still too busy, try naming the distractions as a way of setting them aside. For example, say in your mind, "itchy leg," "worried about work," or "anger," and then immediately return attention to your breathing. Use any way you can to identify and set aside distractions.

That's it. Continue this for five or ten minutes at first. Afterwards, I open my eyes and sit there for a few seconds. I feel relaxed, and my mind refreshed. Also better prepared for any challenges that come my way.

Meditation has many rewards, and through daily practice, one can learn to release the unlimited potential of your mind and body. For example, Since I've started writing this blog, my mind has become clearer allowing me to be more productive.

In my next post, I will be continuing to talk about how to use meditation exercises for relaxation.

Until then, Namaste _/l\_

The Self Proclaimed Solitary Buddhist