A Simple Guide to Meditation at Home

By Paul Chong – Monday 3 August 2015


Meditation, though an ancient practice with the Hindus & Buddhists, has no religious overtone attached. It’s perfectly alright for everyone & anyone who wants to attain calm & peace of mind or whatever. For a Christian or believer, it’s captivating the presence of God . . . contemplation, thought, thinking, musing, pondering, consideration, reflection, prayer, deliberation, study, rumination, cogitation, brooding, mulling over, reverie, concentration, speculation or rate cerebration. On a one-to-one basis, it’s ideally suited for one to draw close to God. I reckon your conversation with God should be private & unique & not shouting out loud or amplified for all the world to hear. Simply, it’s defined as “the act or process of spending time in quiet thought: the act or process of meditating”.

Meditation has many known health benefits, such as increasing longevity and reducing stress. People have been practicing meditation for over two millennia, with Hindu texts describing meditative forms as early as the 6th-century BC. Whatever preconceptions you may have, I suggest you don’t rely on hearsay but get the facts. Discover for yourself its calming and healing properties.
Many people meditate without even knowing that they’re doing it. A person sitting and fishing for a few hours in silence is performing a type of meditation, the same as another who might be jogging with their headphones on. It involves dedicating 100% of your attention to one subject. Meditation has also been a key factor in Eastern religions such as Buddhism and Hinduism, as well as Western religions like Christianity and Judaism.

Meditation has many proven health benefits, such as silencing your internal chatter, calming and grounding one’s self, and getting in touch with yourself, to name a few. A recent Harvard University study discovered that daily meditation can rebuild the brain’s grey matter in as little as eight weeks. Participants also reported a reduction in stress – a prime factor in the decrease in grey matter density.

From young children to elderly people, everyone can meditate. There are many forms of meditation, some more suitable for people of different ages, so don’t be daunted if one form doesn’t work for you. Finding the meditation that suits you best is very gratifying.
The first thing you need to do, is decide on the purpose of your meditation: You may want to calm down, get to know yourself better, or even make an important business decision. Knowing why you’re meditating is the first step to a useful meditation. You don’t need special clothes (but comfortable ones make it easier) or equipment. All you need a quiet spot and to reserve some time for it.

When you begin your meditation, don’t lay down or sit in a slumped position – these positions do not help you stay alert and focused. Sit up straight, either on a chair, on your heels or cross-legged. Find the position that is comfortable for you, sitting in the lotus position is not mandatory in meditation.
Don’t meditate after eating, digestion can be very distracting during a session. If you just had a meal, wait for 2 hours and let your stomach calm down. You should avoid smoking for at least 30 minutes before the meditation.

Find a quiet spot that you will be comfortable in, this is essential for the first few times you meditate. Once you are comfortable with meditation, you’ll be able to do it anywhere.
Remember to switch off your cell phone – it’s a distraction. Consider lighting a scented candle or some incense to help your meditation and switch off or dim the lights – bright lights may also be a distraction.

Do some basic stretching before you start, it will loosen up your muscles and help you be more attentive to your body later on.

Breathing is the most important factor in meditation, we use each breath as a focal point. Close your eyes and deeply inhale through your nose, then slowly exhale through your mouth. Feel how your chest expands and contracts with each breath. Listen to the silence between breaths – notice how everything becomes still and quiet. You may even notice your heartbeat slowing down. If your thoughts begin to scatter, concentrate on your breathing.
As a beginner, focusing might not come naturally. Give it time and be patient with yourself. Some people find that focusing on their breathing won’t quiet their minds, and may need to try other methods:

• Counting your breaths may help – count each breath and when you reach ten, start over. However, if you become focused on the numbers and not on the breathing, stop.
• Another alternative is repeating a mantra – there’s a reason some people say “Om” when they meditate – it helps drown the outside world and focus on the sound. You can repeat any other word that helps you calm down if Om is not for you.
• Try visualising a calm place – it can be anything: the beach, a forest, your childhood home, etc. as long as it’s your sanctuary. When you find your sanctuary, don’t be afraid to explore it – there’s no need to try and “create” your surroundings, they’re already there.

Set aside at least fifteen minutes a day for meditation (more is welcome). Remember: short daily repetitions are better than one long weekly session because they form a habit. Eventually, the practice of meditation will find its way into your everyday life. You’ll find yourself considering your food choices more carefully, making decisions more consciously and focusing on things you read, watch or listen to with greater attention.


Learning to silence your inner thoughts takes practice, but managing to attain inner peace is a huge reward. Remember – “practice makes perfect”, so keep meditating regularly. It may take you a few weeks or even a couple of months to learn to properly focus, so don’t get frustrated or discouraged.

Not trying to be a meditation guru overnight, are you?

An Orgasm a Day Keeps the Doctor Away

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Let me share this highly scientific article with you. Damn good article, you guys better get to work.

In an age when it seems everything we enjoy will either kill you outright or destroy the planet, scientists have finally discovered a pearl amidst all the do’s and don’ts. According to Dr. Oz, having 200 orgasms a year will reduce your physiologic age by six years. In other words, orgasms are not one of life’s pleasures; they actually help you live longer.

 Who knew?

Apparently, researchers at Duke University had an inkling. The 200 orgasms Dr. Oz recommends is based on a study that followed people over time and tracked the amount and quality of sex they had. As a result, they found a correlation between overall health, longevity, and the amount of orgasms people experienced.

Another study following 1,000 people in Britain found those who had two orgasms each week had only half the death rate of others who had sex once a month or less. So the data is in – if you want to have a long and healthy life have lots of really good sex!


An orgasm a day keeps the doctor away.

In addition to adding years to your life, orgasms are good for the mind, body, and soul. Not only are they extremely pleasurable, they have a positive effect on just about every body process, from boosting the immune system to relieving depression. Here are a few more health benefits that come with orgasms:

Tension relief – Orgasms can bring about total relaxation and are a perfect anecdote to the stresses of the day. Physical and mental stress is a proven precursor of many diseases.

Orgasms improve sleep – After orgasm, blood pressure drops and your body is calmed which leads to a relaxed state where sleep can occur. A lack of sleep leads to a host of physical and mental disorders. Sex could be the ultimate natural sleeping pill.

Alleviates depression – Sex releases feel good endorphins as well as other hormones that have a positive effect on mood.

Boosts immunity – Orgasms release DHEA, a powerful chemical that helps keep the immune system optimized. Also, research shows people who have frequent sex have 30% more immunoglobin A, an antibody known to improve the immune system.

Muscle strength – All muscle contractions that occur during orgasm help strengthen those muscles. This is especially true for the uro-genital tract in women. Stronger muscles in the pelvic floor help with incontinence and childbirth.

Ease pain – Sex and orgasm causes the release of oxytocin, a natural opiate that is a powerful analgesic. Both pain from arthritis and headaches can be eased by orgasm.

Increased blood flow – Orgasms pump up blood flow to carry fresh oxygen and nutrients to every cell and organ in your body. This is largely due to the deep breathing and muscle contractions that occur during orgasm. 

May decrease cancer risks – Research is underway to determine if sex can decrease the risk of prostate and other cancers.

Obviously, a great sex life between partners has always been recognized as a catalyst for emotional well-being and the richly satisfying connection between two people. That alone is reason enough to engage in frequent sex with the one you’re committed to. But when you consider the added physical health benefits, even if you fall short of the recommended 200 ‘dosage’, lots of sex and numerous orgasms seems to be just what the doctor ordered.

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Prosperity, Posterity & Proprietary

Prosperity, Posterity & Proprietary

(By Paul Chong)

IMAGE0016.JPGThe 3 Figures of Wealth, Happiness & Longevity

Traditionally, the Chinese are very fond of “Prosperity” “Happiness” and “Longevity”. Often you’ll find the three representative figurines, which are highly revered, sitting on the alter of the Chinese homes, where worshipping of such is not unusual. Unfortunately, fortunes last not beyond three generations with most families. The energy for conservation & expansion appeared to be lacking and as we say “Easy come, easy go”.

Some families, however, are able to keep on going & achieving; and it’s only with the right mindset & management. It’s attitude that scales the altitude. Attitude is one little magic word that even surpasses aptitude. To ensure greatness to continue and even to further excel, prosperity, posterity & proprietary (the 3 Ps) must be perfectly understood & practised.

By & large, Chinese are known to be most assiduous in their economic pursuits. Like Napoleon, the word “impossible” does not crop out in the Chinese dictionary. The latest catch phrase is “Zhongguo Jia Yu” as rung through loud and clear during the Beijing Olympics 2008. Chinese spirit is indomitable. The journey to wealth & prosperity really just began with Deng Xiaoping’s own catch phrase of “Xian Qian Zou“.

When Deng Xiaoping, the architect of modern China, first conceived of his famous visionary saying, “Xiang Qian Zou” (Forward Move/The Road To Riches), China has been in a frenzy. This frenzy is now not just a fantasy but a reality for all the world to see! In just over 30 years, the whole economic landscape including both social & cultural aspects have been totally transformed. China today is not recognizable! It has the tallest, biggest, speediest & most fantastic of any man-made structures on the face of the earth!

For the average man in the street, the pedalled two-wheeler is a thing of the past. With a teeming population of 1.3 billion, you simply can’t find any other city in the world with more motor vehicles.

Prosperity is everywhere. Frenzy grips the air. With money flow, consumerism grows. Having been deprived for so long, the people now want to purchase just about every conceivable product available, both qualitatively and quantitatively. Business flows and economy grows.

In the light of the above, where does posterity shine? Not by way of large families as it used to be but restrictively because of the enforced one-child policy of the Chinese government. While the policy has its merits in controlling population growth & size, it is creating social problems unknown before. Traditional values are breaking down, customs & cultural practices are slowly but surely being diminished by modern way of life. With the bamboo curtain down, the inflow & influence of external western style take a footing & grow. The single princely brat of the family might not ensure family progression beyond its present boundary let alone three generations from now. Historically, we have witnessed family fortunes wasted away through squandering, gambling, family in-fighting, ill financial management & other means. The question is will posterity follow as a result of prosperity? Is it going to be just eat drink & be merry for tomorrow may never be?

Progress does bring about changes. Basically, to grow to progress is to change . . . and it’s changing for the better that counts. All sentimentality must give way to progress and all inhibitions removed. A country that changes through mental revolution will progressively be able to cope & keep pace with the rate of growth. Peace & harmony must be ever present to ensure growth & progress to go on. President Hu Jintao is gearing along the right path with emphasis on harmonious living. His visionary concept of “One World One Dream” is a vision for the world at large.

In terms of proprietary, China is in step and is along the right track to greater height of growth & prosperity. It’s hard to envisage what the future holds. Where will it go and where will it end? The world at large is watching, and watching very closely. The real wealth of any country lies not in its natural resources – but its people. It’s the people who work, work both hard & smart, to create & sustain the proprietary within, then spreading it out to reach & share with others who care.

Paul Chong

A Chinese by Descent

An Australian by Consent

9 September 2008 @ 3.49 am