EcoMeditation: Effortless Meditation in 7 Easy Steps
What if you approach meditation as a physical task, like catching a ball or brushing your teeth?
-All the difficulty and frustration goes away -
You can meditate effortlessly!
When I teach live workshops, I often ask the audience, "Who's taken a meditation class or read a book?" Virtually everyone raises their hand.
Then I ask who has an active daily meditation practice, and just a few hands go up.
That's because traditional meditation is shrouded with so many spiritual and religious beliefs, and takes a lot of practice to master. Sad. So all those people, who would reap the health benefits of meditation, miss out.
A few years ago I asked myself: "What would happen if a non-meditator adopted the physiological state of a meditation master?"
Scientists who've studied master meditators know exactly what's happening in their bodies. Their predominant brain waves are alpha waves, characterizing of a state of relaxed alertness. Their autonomic nervous systems are in coherence, relaxed but with enough energy to stay awake. All the neurological circuits of the fight-flight response are turned off. Happiness hormones like serotonin and oxytocin are flooding their brains.
Sounds good, right?
Well, it turns out that if you give a failed meditator the right instructions, simply copying the physiological characteristics of a master meditator — generating alpha brain waves through a simple visualization discovered by Princeton University researchers a generation ago, and doing simple breathing exercises that produce coherence, they pop right into the same state as a master meditator — no training required.
Does that sound too good to be true?
I've now done this process, which I call EcoMeditation, with thousands of failed meditators. It puts them in a deep meditative state in an average of 90 seconds. I'm so excited about the potential of EcoMeditation that I am giving the written steps involved away free to everyone I talk to, to make the benefits of meditation available everywhere.
It really works!
Mediation produces an enormous number of positive effects on the mind and body. A physician friend of mine, Robert Dozor, MD, co-founder of the Integrative Medical Clinic of Santa Rosa, California, and co-author of the book The Heart of Healing, says,
"If meditation were a drug, failure to prescribe it would constitute medical malpractice.”
Each morning I use EcoMeditation myself, after tapping away any resistance to living in complete 100% alignment with my life's highest possible purpose. Thirty minutes later, when I emerge from EcoMeditation, colors seem brighter, my work load seems lighter, and my levels of optimism and enthusiasm are sky-high. EcoMeditation produces a rush of endorphins and neurotransmitters like serotonin and oxytocin. I'm literally addicted to the positive brain chemistry that meditation produces. EcoMeditation can make us "feel-good" addicts!
EcoMeditation combines the "best practices" from EFT, neurofeedback, HeartMath, and Transpersonal Psychology. We use it in our WEL or Whole Energy Lifestyle workshops for deep transformation. It's fun to read the comments by workshop participants here, as they try EcoMeditation for the first time, and are blown away by the results.
An Iraq war veteran, Bryce Rogow, wrote a moving story about his experience with EcoMeditation, and how it's helping him heal from traumatic combat experiences. Even weeks of meditation study at a Japanese monastery didn't produce the same results as stumbling across this page and trying the 7 easy steps below. You can read Bryce's story here. And here's a brief "cut and paste" explanation of EcoMeditation.
Whether you're a newcomer to meditation, or whether you've tried it without success in the past, try this simple 7 step practice.
You'll be surprised at how quickly and effectively you can enter a deep meditative state, and I hope to get you addicted to your own "feel-good hormones" too!
--->>> Click here for the downloadable audio version <<<---
|"All I can say is WOW! I have been meditating often for the last year and have NEVER experienced what I just did while following the audio for EcoMeditation. Of course I was doubtful I’d have any type of enlightened experience and even kept hearing in my head during the initial tapping part, “You’re just wasting your time, you can’t get to that place inside of you, you’ve tried a million times before.” But then once the part about sending the beam of love to someone started, I instantly started laughing and tears of pure bliss came out of my eyes. I actually thought I was no longer breathing. The 6 seconds of breathing in and out was so difficult in the beginning that I was so frustrated, but when this bliss happened and I was sending love I couldn’t push enough air out. I wonder if I could have waited minutes to take another breath. It was absolutely amazing and I will be doing EcoMeditation every day. Thank you so much for the link in your excellent book Mind to Matter. I spend probably 99% of my day in a high beta state as I’m always full of anxiety, and frustration, and fear, and anger and just overall burnt out with life and with parenthood. Feeling that love and bliss is my dream. So thank you Dr. Church for your work. I’ll be diving into all of your work from now on. Thank you again!!!!!
The 7 Steps of EcoMeditation
Before you begin, turn off your cell phone, laptop, and alerts. Give yourself the gift of 20 minutes of undisturbed time. You can do this first thing in the morning (my favorite time), last thing at night, or during a break in the day. Sit upright in a quiet place where you won't be interrupted.
1. Use your fingertips to tap on each of the EFT acupressure points in any order, while holding the intention that you are in a calm and peaceful state, and nothing matters except the gift of undisturbed time you are now giving yourself. Tap from top to bottom, and when you get to the last point, start on the first point again. If you don't know the tapping points, you can find them on the diagram below.
This is time just for you. Let all your preoccupations vanish, and allow yourself to be fully present. As you tap, say, "I release any and all blocks to inner peace. I release all tension in my body. I release anything in my past, present or future that stands between me and inner peace."
2. Close your eyes, and let your tongue rest loosely on the floor of your mouth.
3. Picture a big empty space behind your eyes. If thoughts arise in your mind at any point during the meditation, just let them go. Watch them drift like clouds across the sky, without attachment.
4. Breathe slowly, for 6 seconds per out-breath, and 6 seconds per in-breath. Count to 6 silently each time you breathe in, and each time you breathe out. Notice how relaxed your tongue is. Picture the big empty space behind your eyes. Keep your tongue relaxed.
If physical sensations arise in your body, such as aches or pains, just observe them. You don't have to do anything about them. Keep your attention focused on your breath, counting 6 seconds in, and 6 seconds out.
5. Visualize the location in your chest where your physical heart resides. Imagine breathing in and out through your heart, while maintaining 6 second in-breaths and 6 second out-breaths. Maintain a relaxed tongue.
6. Imagine a beam of love pouring out through your heart toward a person or place that you love with each out-breath. Stay in this state for several breaths. Notice the big empty space behind your eyes, and how relaxed your tongue is on the floor of your mouth
7. Bring the beam of love back into your body, into the area of your physical heart. Send that love to any part of your body that is uncomfortable or in pain. To end the meditation, take 3 deep 6 second breaths.
When you feel complete with the meditation, return your attention to the room you're in. Open your eyes and look at the object closest to you, and observe its characteristics, such as color, texture, and weight. Shift your gaze and look at the object furthest away from you. Notice your breath. Notice the weight of your body on the chair or on the surface on which you're sitting. Feel your hands and feet. Be aware of the time.
Bring yourself back to the here and now. While a meditative state supports our well-being, it's also vital to orient yourself to the "real world" and function there effectively at the end of each meditation period.
Do this every day for a week, and you'll notice a difference in how you feel during the rest of the day. Do this every day for a month, and you'll be hooked. It only requires 20 minutes, though you may want to gradually increase your time frame to 30 or 45 minutes.
At EcoMeditation and WEL workshops, you'll practice this form of meditation, and become adept at it. You'll also learn all the scientific research that underlies each one of the steps of EcoMeditation, and that make it so effective. You'll also discover how to use it to travel to different states of consciousness in which you can access powerful and wise parts of your self that are inaccessible during ordinary states of consciousness, as well as repairing any parts of your psyche damaged by early childhood trauma.
P.S. Once you've tried it, please write up your experience and share it with others through the
P. P. S. ATTEND A LIVE WEL WORKSHOP WHERE YOU CAN EXPLORE ECO-MEDITATION IN-DEPTH! You can find the
Research on the Beneficial Effects of EcoMeditation
Groesbeck, G., Bach, D., Stapleton, P., Blickheuser, K., Church, D., & Sims, R. (2017). The interrelated physiological and psychological effects of EcoMeditation: A pilot study. Journal of Evidence-Based Complementary and Alternative Medicine (in press).