Full Backcover Description
A Beginner's Guide to Mindfulness Meditation with Ira Israel - 10 Days to Change Your Life Forever
Beginner: Just starting out, very overweight or haven't exercised in over six months.
Intermediate: Active in sports, dance or any regular exercise (2 to 3 times per week).
Advanced: Very active in sports or consistently work out four or more times per week.
Instructor: Ira Israel (Instructor Profile)
Runtime: 103 min.
Street Date: 11/25/2014
Certified instructor description:
Ira Israel, a psychotherapist, offers 10 short meditation practices to help you relax, reduce stress, and cultivate peace of mind. This beginners/ intermediate level guide includes short 5-15 minute meditation practices, in beautiful, natural settings and public places.
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The meditation techniques Ira encourages you to try on, as you would try jeans, are short and sweet, ranging from 5-14 minutes. Each daily meditation increases in duration by one minute, which helps you easily build up your meditation “stamina.” You don’t even have to practice each meditation for the whole time period. So this is a perfect chance to experiment with various simple meditation methods to see which works best for you. He explains that the brain is the hardware and the mind is the software. Meditation is your chance to re-boot.
In each practice, Ira instructs you to “create the frame” or sit cross-legged or in another comfortable position, with the hips higher than the knees, the shoulders over the hips, the spine straight and the hands on your knees. This position creates alignment and relaxation in the body and allows you to stay alert as you meditate. Some meditations can be practiced while lying down, but myself and others have found you tend to fall asleep in this position. As an experienced yogi and meditator I have found that as the cross-legged position becomes familiar, you will automatically begin to relax when you sit this way. If you are not accustomed to sitting this way, you might want support for your back in the beginning.
The 9 different anchors range from “pretending to meditate,” using visualizations to meditate, observing and labeling your thoughts, repeating mantras, and simple breathing exercises with focus words like acceptance and love.
During Day 10’s meditation, Ira instructs you to pick one of the 9 previous anchors, whichever resonated with you most, and to practice that one. This final practice allows you to review all that you learned and determine which practice you would like to use on a regular basis. The review this requires in your mind helps you make this practice your own.
I particularly enjoyed the meditation with the visualization of placing your thoughts on leaves and watching them float down a river. But you will have to find what resonates the most with you.
This certainly is a DVD I will return to for myself and for my clients and students.