Paul Fox B.Sc., MACP, RPOlives

Registered Psychotherapist
Peterborough, Ontario

 

Meditation and Relaxation Programs

Meditation produces best results if it is done on a regular basis. It is much better to meditate twice per day for about ten minutes than it is to meditate once per week for two hours. At the beginning, many people find it difficult to sit in silence and to have their mind completely still. This is where the progressive meditation program helps to train your meditation awareness. Dedicate two short sessions per day and follow the three phases to freedom.

Phase I

Start by following Phase I, voice guided meditation with music and timing tones, to initiate your meditation practice. After using Phase I twice per day for two – four weeks you can move on to Phase II.

Phase II

In this MP3 file you will find the same meditation as Phase I but there will be less voice guiding the journey. You will still hear the timing tones but the voice directions will be dramatically reduced so that you are able to move more freely and naturally through the meditation. Use this MP3 file twice per day for two – four weeks and if you feel comfortable move on to Phase III

Phase III

This MP3 file has background music and timing tones to keep you on track but will have little to no voice direction. This MP3 is intended to give you the most freedom to soar and follow your personal guidance while still having a few timing tones remaining to ground you in the here and now.

Meditations by Paul Fox
Music by Chris Mullett: Composer/Producer

 

Body Relaxation

 

Click for Sample

$9.95


Each file:
- 10.5 minutes
- 14.4 MB
- 3 MP3 files

 

This is one of the best ways to start your meditation journey. Body relaxation is essential for present moment awareness.

You will receive 3 MP3 files, each file is 10.5 minutes long. (Phase I, Phase II, Phase III). You will also receive a welcome document that explains the program and download instructions to access your files.

Confidence
Personal Power

Click for Sample

$9.95


One file:
- 16.0 minutes
- 21.9 MB
- 1 MP3 file


Follow this meditation to find Confidence and Personal Power. Step into your rightful place, experience your life fully with love and compassion. Stand tall in your life and walk with confidence toward your personal goals.

You will receive one MP3 file for this program. It is important to listen to the suggestions in a state of deep relaxation to achieve optimal results. You will also receive a welcome document that explains the program and download instructions to access your files.

Anxiety - Set Yourself Fee

Click for Sample

$9.95


One file:
- 16.5 minutes
- 22.6 MB
- 1 MP3 file


Release your fears. Make the choices you want in your life based on love and compassion not defaulting to fear. Follow you passion, apply for a new job, open yourself to your relationship, try something new and exciting all without fear or anxiety.

You will receive one MP3 file for this program. It is important to listen to the suggestions in a state of deep relaxation to achieve optimal results. You will also receive a welcome document that explains the program and download instructions to access your files.

 

Sacred Place

Click for Sample

$9.95


Each file:
- 17.5 minutes
- 24.4 MB
- 3 MP3 files


Follow this meditation program to find your personal sacred place. This place exists for you and only you. It is a safe place with access to all the universal knowledge you require. Discover the truth about your past, present, and future.

You will receive 3 MP3 files, each file is 17.5 minutes long. (Phase I, Phase II, Phase III). You will also receive a welcome document that explains the program and download instructions to access your files.

 

When I was first introduced to the work of personal development, in the mid 1990's, it became apparent that meditation was essential for grounding me and also integrating my different experiences.

In time I became interested in the Monroe Institute and a new kind of meditation with music containing binaural beats.

The sensation of auditory binaural beats occurs when two sounds of similar frequencie are presented, one to each ear with stereo headphones or speakers. The brain integrates the two signals; producing the sensation of a third sound called the binaural beat.

Using music with different coherent sounds will produce Binaural beats of different frequencies and these frequencies encourage your brain to entrain different states.

 

Frequency range

Brainstate Name

Associate With:

 

13-40 Hz

Beta waves

Alertness

 

7-13 Hz

Alpha waves

Relaxed but awake

 

4-7 Hz

Theta waves

deep meditation

 

<4 Hz

Delta waves

Deep dreamless sleep

 

You may be interested in a meditation state where you are receptive to learning and remembering or perhaps relaxing and moving into deep meditation. Each state can be carefully and safely experienced in a fraction of the time normally required.

Some people report out of body experiences after using the Binaural beat music for deep meditation and some say it helps with their work their practice of Lucid Dreaming.

I have experimented with each of these concepts over the years and I encourage you to look into them as you feel intuitively called to do so. Do not push too fast searching for the ultimate answer but progress slowly and enjoy the journey, after all, that is the point.

What is Mindfulness Meditation?

In simple terms it is a process of relaxing into the present moment and becoming aware of your thoughts, feelings, and surroundings. Many people feel that they must have a blank mind or take on a specific posture to be successful but this has not been my experience.

Keeping a comfortable relaxed and upright posture is helpful and it supports energy flow in your body. Beyond that there are no specific requirements for posture other than you are aware. You may sit in a chair, on the floor, in a lotus position, or walk with awareness. All options are acceptable.

When you first start try to introduce the new behaviour slowly with short session of 5 - 10 minutes. It is much better to meditate two or three times per day for only 5 - 10 minutes than it is to meditate once a week for one hour. So, give yourself permission to experience a short vacation every day. You can do this in silence or with the help of a short musical recording or a guided body relaxation.

In any event, it is best to build the positive behaviour of regular reflection and awareness through frequent and short practices. Ideally, your practice will start in a private comfortable location but ultimately will expand to all aspects of your life (work, play, and social situations)

Recently, "the Journal of the American Medical Association (JAMA) published the results of a groundbreaking study that found meditation appears to provide as much relief from some anxiety and depression symptoms as antidepressants." (NISHA LILIA DIU, 2013)

How to ....

How to do Mindfulness Meditation (Sakyong Mipham Rinpoche, 2000)

FREE 8 week Online Mindfulness-Based Stress Reduction (MBSR) class with Dave Potter - Click Here!



info@sacredjourneytherapy.com


Registered Psychotherapist



 Applied Suicide Intervention Skills Training (ASIST)