VIDEO: Out-of-the-Box Meditation Techniques

Do you struggle with meditation?

Do you feel you don’t have enough time to fit it into your day?

Then I have good news!

Research shows that we don’t have to meditate 20 or 40 minutes straight to gain the HUGE benefits of meditation.

In the below video, I share with you 3 types of meditation that you can do in short periods of time to start your day, end your day, or use throughout the day to raise your vibration and reconnect to your Spirit.

Even if you already have an established meditation practice, you can add one or more of these into your day to carry that practice even further!

And be sure to download my FREE 3-Minute Release Technique meditation in the link below the video.

Download the FREE 3-Minute Release Meditation Here!


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Dina Proctor: Using Mini-Meditation for Transformation

By Jennifer McCartney

Dina Proctor is a life and business coach with a specialty in mind-body connection. The bestselling author of “Madly Chasing Peace: How I Went From Hell to Happy in Nine Minutes a Day,” joined Tammy Mastroberte, founder of Elevated Existence Magazine, for the “Living an Elevated Existence Mind, Body & Soul Summit Season 2,” to reveal just how vital our mindset is in shaping our bodies, relationships and outer reality and how 3-minute bursts of focused meditation throughout the day can transform our lives.

Dina discovered 3 x 3 meditation (3 minutes of meditation 3 times a day) at a low point in her life when she was struggling with alcohol addiction, and tried meditation but found that sitting still for 20 minutes just wasn’t working. She found her body “maxed out” at around three minutes. Instead of being frustrated by this, she decided to listen to her intuition and instead of sitting for a full 20 minutes, she broke up the time throughout the day in three-minute segments.

“Our intuition always knows the best route for us,” she explained. “If we nourish our bodies three time a day why not nourish our soul three time a day?” And 3 x 3 meditation was born.

These short bursts can also be a good starting point if people are curious about meditation, she noted. “Just putting yourself into a relaxed state for three minutes is taking you out of your stress state. And putting yourself in a relaxed state has a huge effect,” she said. “I don’t doubt that if you’re going from zero to once a day that you’ll have a positive benefit.”

Effectiveness is not tied to the time period, but about taking that break to disconnect. It’s about what gets us into that space of “emotional gratitude,” said Proctor. “Whether it’s 5 x 5 or 3 x 3 or whatever. Even 10, 20, 30 seconds of uninterrupted focused mental energy…is way more effective than sitting there and letting your mind wander.”

The important thing is the function of meditation to interrupt negative thoughts, and to rewire the brain’s stress response. “You’re constantly interrupting your subconscious programming,” she explained. Our recurring negative thoughts about how we’ll never lose weight, or how we’ll never look as good as someone we see on television get disrupted. Eventually a switch will flip in our brain, and we’ll have escaped those negative programs, she said.


Working in Cycles
To bring structure and intention to your 3 x 3 she advises working in seven-day cycles. Chose one intention to take into your meditations that week, and at the end of the week check in to see what has changed. “Within seven days you’re likely to see some kind of difference within yourself,” she explained. It could be that we are sleeping a bit better or feeling less stressed at work, or simply more aware of our thoughts.

You’re rewiring your brain pattern,” she said. What will manifest are feelings of emotional connectivity and feelings of creativity and inspiration. She compared meditation to gardening. “You have to weed the garden and till the soil. You have to create the space so that the flowers can grow,” said Proctor.

One of the challenges may be finding time in the middle of the day to make space for it. But the mid-day meditation in the 3×3 cycle is an important one because this is when mind chatter is at its loudest, said Proctor. That’s why it’s important to interrupt this chatter and do the meditation anyway.

“We think whatever we have going on is so amazingly important that we can’t take time for our higher self,” she said. “It’s believing the universe wants you to succeed. You’ll notice you have few minutes after your last meeting and before your next one.”

She also suggested popping out to the car or running to the bathroom in order to make the time. “It might feel overwhelming but realize that when you start one thing it may…have this trickle down effect. Set your timer. The universe is not going to sabotage you. The universe is setting us up for success,” she noted.

For more from Dina and the other 25 experts in mind, body and spirit topics, sign up FREE to Season 2 of the Living an Elevated Existence Summit.


Elevated Existence New Meditation Books & CDs Picks

Here are Elevated Existence editor’s newest picks for books and CDs on meditation, including a new CD by Marianne Williamson, and a book by Sharon Salzberg.

“Meditations of the Heart: Liberating the Power of Love,” by Andrew Harvey & Marianne Williamson
Bestselling author Marianne Williamson joins spiritual activist Andrew Harvey as they guide listeners through a series of questions and practices to harness the love within, fulfill their purpose and help others.



“Mindfulness @ Work,” by Anna Black
The author, Anna Black, offers short and easy mindfulness meditations for people to use throughout the work day in order to strengthen focus and concentration, enhance work relationships and relieve stress.



Real-Happiness-at-Work_e“Real Happiness at Work: Meditations for Accomplishment, Achievement & Peace,” by Sharon Salzberg
Introducing the eight pillars of happiness in the workplace, Sharon Salzberg shares subtle meditations for pre- and post-meeting, finding meaning in seemingly meaningless tasks, dealing with mistakes and more.

MultiMeditation Offers New Combo of Meditation Techniques Online

There is a new way to meditate by logging online! offers a range of meditation videos, including those designed to cater to specific needs such as depression, stress and anxiety relief – and users can try one of the channels for free!

MulitMeditation is a technique combining traditional and modern meditation techniques and therapies, including knowledge of the Mandala – a spiritual symbol representing the Universe that is used in both Hinduism and Buddhism; contemplation meditation, concentration meditation, chromotherapy, sound therapy and fractology (the science of healing through energy).

“We use color, music, nature sounds, videos, the Mandala, and fractal art to create a technique that produces the desired effect on several levels of perception – through sight, hearing, and vibrations,” the website states. “MultiMeditation combines all of these various methods to provide a synergistic effect. Using a combination of meditation techniques works faster and more effectively compared with using each technique separately, enabling participants to achieve their desired changes more rapidly.”

Sign up to try the main channel for free, and view the various subscription options here.

Meditation Linked to Faster Stress Recovery

Meditation may alter the expression of genes linked to inflammation and promote a faster recovery from a stressful situation, according to a new study published in the journal, “Psychoneuroendocrinology.”

Researchers at the University of Wisconsin-Madison took blood samples from 40 volunteers — 19 were longterm meditators — before and after an eight-hour session. The group of experienced meditators spent the session in guided and unguided meditation, while the other group watched documentaries, read and played computer games.

While there was no significant difference in genetic markers between the two groups at the start of the eight-hour test period, at the end of the day, researchers found reduced expression of certain histone deacetylase (HDAC) genes and of the genes RIPK2 and COX2 — all of which are linked to inflammation, the report stated.

“The changes were observed in genes that are the current targets of anti-inflammatory and analgesic [pain-relief] drugs,” said Perla Kaliman, lead author of the article and a researcher at the Institute of Biomedical Research of Barcelona, Spain.

In a stress test, the volunteers performed an impromptu public-speaking role involving mental arithmetic performed in front of two judges and a video camera. Levels of cortisol — a hormone associated with high stress levels — were measured before and after the stress test. Among both groups of volunteers, those participants with the lowest levels of RIPK2 and HDAC genes had the quickest return to normal, pre-stress test levels of cortisol.

“To the best of our knowledge, this is the first paper that shows rapid alterations in gene expression within subjects associated with mindfulness meditation practice,” said study co-author Richard J. Davidson, professor of psychology and psychiatry at the University of Wisconsin-Madison, in the statement.

Additionally, there was no difference in the tested genes between the two groups of people at the start of the study. The observed effects were seen only in the meditators following mindfulness practice.


Transcendental Meditation Technique Shown to Reduce Anxiety, Study Shows

Transcendental Meditation technique (TM) has been shown to have a large effect on reducing trait anxiety for people with high anxiety. Trait anxiety is a measure of how anxious a person usually is as opposed to state anxiety, which is how anxious a person is at the moment – according to a new meta-analysis published in the Journal of Alternative and Complementary Medicine.

The meta-analysis covered 16 randomized-controlled trials, the gold standard in medical research, and included 1,295 subjects from various walks of life, age groups and life situations. TM was compared with various control groups, including treatment-as-usual, individual and group psychotherapy, and various relaxation techniques.

Studies on high stress groups, such as veterans suffering from PTSD and prison inmates, showed dramatic reductions in anxiety from TM practice, whereas studies of groups with only moderately elevated anxiety levels, such as normal adults and college students, showed more modest changes.

“It makes sense that if you are not anxious to begin with, that TM practice is not going to reduce your anxiety that much,” said lead author of the meta-analysis, Dr. David Orme-Johnson, an independent research consultant. “Groups with elevated anxiety received significant relief from TM, and that reduction occurred rapidly in the first few weeks of practice.”

Additionally, TM was found to produce significant improvements in other areas worsened by anxiety, such as blood pressure, insomnia, emotional numbness, family problems, employment status, and drug and alcohol abuse.

“Control groups who received usual treatment did not show dramatic reductions in anxiety. In fact, control groups that were highly anxious to begin with, if anything, tended to become more anxious over time,” co-author Dr. Vernon Barnes of the Georgia Prevention Center, Georgia Regents University in Augusta, Ga. Explained. “However, progressive muscle relaxation was also effective in reducing anxiety. But, it did not have the other side benefits of TM, such as increasing overall mental health, and increasing the rate of recovery of the physiology from stressors.”