Saturday, August 25, 2007

5 Tips for Car Donations

People generally enjoy the act of donation, they like the knowledge that items which they are no longer able to use can be give to someone who may be less fortunate to use and enjoy. Donating clothing, toys or furniture is not difficult, in fact, most of the time it is one of the easiest things to accomplish. Car Donation isn't any different. While this is a fairly new concept, donating a car accomplishes exactly the same outcome as donating clothes. The following information will help you with this process.

1- If you are considering car donation, it is very important to be sure that you are donating to a charity or cause that is approved by the government. The best way to be sure is to ask to see the 501(c)(3) certification that is given by the government to an organization that is given tax-exempt status.

2- Once you decide on the charity that you want to give a car donation to, you need to get a "blue book" price for your car. This is will give you the fair market value of the vehicle that is being donated.

3- When the car donation is completed, you will get a receipt from the charity that you donated to.

This should have the following information:
The make and model of the car
The year of the car
The date of donation
The "blue book" value

If this information is not on your particular receipt, make sure to have it added, as the government will not allow you to claim the car donation on your taxes if this important information is missing.

4- In the past, you were given the fair market value of the car that was donated as a deduction on your taxes for that year. However, that has recently changed. If you donate your car to a charity that sells it, the price it is sold for is the amount that you are able to deduct on your yearly taxes.

5- It is important to remember that as with anything that you decide to donate as opposed to selling, the act of a car donation has important benefits for all involved. You get to do something that benefits you and the charity. The charity in turn, gets to help someone while at the same time earning money to keep their programs going and the purchaser of the car gets transportation to and from work. This is truly a win-win situation all the way around.

Visit http://cardonationsinfo.org or http://www.cardonationexplained.info to learn more about donate cars and vehicle donation.

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Mesotherapy Risks

Proponents of Mesotherapy emphasize that risks of treatment are minimized because lower doses of compounds are injected into a relatively small area. However, there are certain known and potentially unknown risks associated with Mesotherapy.

The majority of known Mesotherapy Risks are in and around the injection site. Skin may become pigmented or scarred, and these changes may not fade with time. Other changes, such as swelling, pain and bruising, typically subside after treatment. In some people, a severe local reaction to substances injected may result in ulceration and subsequent scarring. There may also be a systemic and potentially life-threatening allergic reaction to injected drugs. Infections due to poor injection practices are often reported among patients of unlicensed Mesotherapy practitioners. These infections may require treatment with expensive antibiotics.

There is some concern in the medical community that several compounds commonly used in Mesotherapy have unproven benefits and unknown risks. There are many Internet sites that sell such compounds. However, most of them are located overseas and are therefore outside the jurisdiction of the US Food and Drug Administration (FDA). The purity of compounds sold by such sites cannot be verified. To date, the FDA has not approved any compound for use in Mesotherapy, even if such a compound is approved for other uses. Additionally, the American Society of Plastic Surgeons does not endorse Mesotherapy because it is not a scientifically proven method.

Many Mesotherapy treatments require ongoing maintenance, and the costs involved in such maintenance therapy may be underestimated initially. This can be a financial risk because Mesotherapy is not covered by health insurance plans. There may also be emotional risks, particularly with treatments that require adherence to a diet and exercise plan. If such a plan is not followed, the body may revert to its pre-Mesotherapy appearance, causing stress.

Mesotherapy provides detailed information about mesotherapy, cost of mesotherapy, mesotherapy before and after, mesotherapy injections and more. Mesotherapy is the sister site of Mesothelioma Doctors Info.

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Individual Dental Insurance Considerations

Individual dental insurance is a type of insurance providing insurance cover against dental treatment costs. Dental diseases are the most common type of diseases across the world. Dental treatment costs are increasing by the day. Both routine as well as occasional dental treatment is becoming costlier. Routine dental treatment includes plaque removal, cleaning, x-rays etc. occasional dental treatment includes treatment or procedures like, tooth extraction, root canal treatment, braces, cosmetic procedures to improve face cut and jaw line etc. It has been observed that most accidents involve head and facial injuries. Facial injuries usually involve damage to teeth, gums and jaws that need extensive dental treatment which can be extremely costly. Dental insurance provides protection against such unanticipated costs.

In an individual dental insurance plan, the individual pays a small monthly or annual premium to the insurance company. The insurance company in turn bears any cost incurred by the individual towards dental treatment in the period of insurance. Some of the points which must be considered during purchase of a individual dental insurance plan are given below.

Health & Dental Insurance: If you already have a health insurance, it may or may not cover dental treatment costs. If it does not, opt for dental insurance by increasing your monthly premium by a small amount. This will save you taxes also as the premium is a deductible under United States laws.

Employer Insurance: If you are working for a corporation or a large company, opt for dental insurance through your employer. This will reduce your monthly premium by almost half, as the employer pays part of the premium. Employer insurance is a type of low cost dental insurance.

Family Dental Insurance:. Family Dental Insurance works out cheaper per head than individual dental insurance. The larger the group the lesser the premium is the thumb rule.

Managed Health Care Vs Indemnity Health Care: In managed health care individual health insurance, the premium is very less but you can only go to a dentist authorized by the insurance company. However if you want freedom to visit any dentist of your liking, you should opt for Indemnity health care plans, however the premium is costlier.

Find more about Dental Insurance from Experts on http://www.LeanderNet.com/Dental_insurance/Dental_insurance.php More useful content on LeanderNet - http://www.LeanderNet.com

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Historical CD Rates

When looking at historical CD rates, it is apparent that some trends have remained constant. Generally, institutions that offer certificate of deposits grant higher rates of interests on their CDs that customers deposit money for the agree-on term than those on the CDs in which customers can withdraw the money on demand. For instance, during 2004 most of the popular banks in the world had offered 0.4% annual rate of interest on saving account deposits which are payable on demand, 0.8% on a 3-month CD and 2% on a 2-year CD.

When studying historical CD rates, the trend indicates that over the last 30 years the rates of interest were ranging in between 2-16% annually. During 1979, the average rate of interest on CDs was 11.44% worldwide. This was the rate before considering tax rate and inflation rate. During the same period, those rates were 66% and 13% respectively, which in turn left the net rate of interest of CD as 9.41%.

In 1981, the CD rate was almost 16% and in which year the tax rate and inflation rate were 66% and 9%. All of these factors have kept the net rate of return on CD as 3.5%. During the year 1986, the gross rate of interest was only 6.6%. However the tax rate and inflation rate were comparatively low which were only 52% and 1.1% respectively. Therefore there would not be more deductions from rate of return on CDs resulting in the net rate as 2.02%.

Whatever the previous rates may be, one can say that billions of dollars have been invested in CDs during the 20th and 21 centuries. When deciding on whether to invest in a CD or to go for other sources of investment, Investors need to take their goals and the rate of return into account.

CD Rates provides detailed information about CD rates, CD rate calculators, CD rate comparisons, and more. CD Rates is affiliated with Online Brokerage Firms.

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Run a Profitable Google Adwords Pay Per Click Campaign

Google and Yahoo-Overture control over 90% of the PPC market and as such you should seriously consider using them if you want the maximum possible exposure to targeted web traffic through PPC advertising .

Sign up for the Google Adwords program is free but they require a $5 USD deposit before they will start to display your ad copy. Google provides an excellent interface to work with. A pleasant modular design groups all of your work into nice "containers" that can be manipulated and viewed in a variety of ways.

The system reporting is by no means real time but the delay on their results display is palatable when comparing them to the other major PPC provider, Yahoo-Overture.

A nice feature that sets Adwords apart from other PPC providers is that your ads display almost instantly after you place them in their system. They have built a lot of their editorial guidelines into the ad entry system.

Their system will flag your ad before you can enter it if it doesn't meet their terms of service . That is a lot better than waiting 2-5 business days to find out if your ad had a problem or not. Time is money.

Also provided with your Adwords account are a number of free tools to help you with your campaign management.

While several of these tools are great starting points I have found the need to augment what Google provides through my own online research, tools and software as well as e-book purchases.

The lesson learned, everybody that uses Google Adwords has access to the same tools that you do, including your competitors. It goes without saying that if you want to get an advantage here you will need other resources to supplement your knowledge other than what Google provides.

Having said that the Google Adwords system is still extremely powerful . Providing you with keyword suggestions, automated bid management, campaign optimization (by Google staff), geo-targeting, roi tracking, and all the reporting you can handle, their system allows you a b level of control over your spending and the ability to truly identify who your customer really is.

What I really like about the Adwords system is the fact that the guys with the most advertising dollars are not guaranteed to win any particular market.

Google tracks the Click Through Ratio (the percentage of people who see your ad and click on it) for each of your ads and keywords. Their system gives you a better position in their display listings if more people are clicking on your ads.

Why do they do this?

To reward people who take the time to write relevant ad copy and marry that to a tightly relevant keyword list.

You see, Google will reward you for doing your homework . The time you invest studying and learning their system will save you money , which can be just as rewarding as making money.

Hey, if I could afford 5 dollars a click I would pay it, but I can't. I need to lower my advertising costs while at the same time generating as much targeted traffic to my site as possible.

Unfortunately, my experience with their support system does not paint as rosy a picture of the mighty Google . In general, their online information is pretty good. It will solve your routine questions such as "when exactly does my credit card get billed? ) " quite well.

Google's support system seems geared towards keeping you off the phone with them. They like to refer to their repository of online documentation and use template driven email communication.

In instances where I needed specific information (i.e. why is this keyword disabled even though I created a brand new campaign to put it in?) I received "canned" emails with my support persons name "pasted" into the email.

Often times I was required to send them another email asking if they had even read my first one and to get the answer I was REALLY looking for.

At the end of the day I was left feeling that eventually my problem was going to be solved I just wasn't sure when that was going to be and how many times I would have to contact them in order to get the answer I really wanted.

Typical Costs associated with Running an Adwords Campaign

There's two ways to approach this:

Are you going to manage your own campaigns?

or

Do you want to leverage someone else's experience and invest money in a company that can manage your Adwords campaigns?

Let me suggest that you manage your own accounts at least in the beginning . Start small and start collecting reference materials while you learn how the system works.

Search for other products and resources that can help you but keep in mind some of them won't work out . Don't let that stop your research, there is material out there that can truly help you and save you a lot of money.

Investing in a $40 e-book is a lot cheaper than blowing $500 or more with Google while you are learning the ropes .

Having said that if you want to get a successful campaign started now you can enlist an SEO company to manage your Adwords campaigns.

The question is: How will you know who to trust?

You can burn several thousand dollars for overpriced, untargeted traffic if you let the wrong companies manage your campaigns. How can anyone honestly know what to look for in an Adwords Management company if you haven't even tried the system out for yourself? Food for thought. If you manage your own campaigns at first you will get a feel for the system.

Campaign Costs

Ok, let's talk about the typical costs you can expect running a Google Adwords campaign. The good news is Google Adwords gives you the potential to reach millions of surfers in a matter of minutes for pretty much as little money as you want to spend.

The bad news is after the novelty of having an Adwords account and setting up your first few campaigns wears off it can begin to feel like a ball and chain. There are a lot of monotonous tasks that have to be managed daily and it can be a tough thing to manage unless you are a disciplined person.

Before you spend money on campaigns and resources acquire this mental discipline. Realize before you begin that it isn't going to be fun after a while. Google Adwords is a business tool, one of many, and as such it has it's advantages and flaws . It can make you a lot of money or it can cost you a lot of money and create a lot of stress for you depending on your ability to consistently manage your campaigns.

Ok, your minimum initial deposit is $5 to get started as we learned above. Start here, and I suggest resisting the urge to JUMP in and start spending like crazy... stay at or near this $5-$50 level of investment until you use it up .

You're not going to see any returns on this investment financially but you will gain valuable knowledge of how best to use the Google Adwords System to generate income without learning the hard way.

You have a lot of learning to do before you want to start pouring money into your account. Google is in the business of making money and their system makes it "REALLY" easy to spend as much as you want.

Minimum bids start at a reasonable $0.05 USD. After developing your keyword list and dumping it into Google's system you have to start making financial decisions.

If you take Google's suggested bid prices for your keyword list you can pay a lot of money for your web traffic depending on how large your keyword list is and how much traffic these keywords generate.

Rest assured Google's system will provide you a lot of traffic quickly if you want to pay for it. It's not uncommon for Google's big management system to suggest max bids in the $20 - $30 range.

You don't have to accept these outrageous suggestions of course so your first big money saver is to lower the max bid to something you find acceptable and enter it for all of your keywords.

Please note Google's system will not charge you this full amount unless someone else is willing to pay that much for the keyword. Leave this number set higher if you want to produce a lot of clicks quickly.

Bidding into position's 1-3 will deliver the most traffic, but will be less targeted than position's 4-6.

Position 1 will get the most clicks but many of these clicks will be untargeted "impulse" clicks. Taking the time to scan all the way to position 6 in the listing and click on the advertisement at that position suggests that the searcher is extremely interested in the subject being advertised.

Over time you will learn which keywords are making you money and which one's are simply too competitive for your budget. Google's campaign tracking abilities in conjunction with other 3rd party ad tracking software can help you identify these profitable keywords and track your website visitors.

Unfortunately every system can only provide so much traffic and you will find the larger companies can afford to bid pretty high for more general, high traffic keywords because they can afford it.

Large companies will pay $5 for general keywords like "credit cards" because they know over the lifetime of using a credit card they will recover their investment.

The big boys can squeeze you out of the Google Adwords World just as easily as in the "real world". Of course it's not all "doom and gloom". You still have a powerful and relatively inexpensive tool in your hands if you can exploit niches and find the "bargain" keywords.

Google's system of tools leaves you high and dry in this respect unless you have a lot of money to blow on "throwing out a wide net" by trying a large keyword list and then refining your campaigns as you start to get clicks and track your conversions.

You can get a lot of garbage clicks by bidding your way to the top for general keywords . This is expensive, less targeted, and lower converting than if you bid to position 3-5 or spend time finding the less expensive niche keywords (using your third party software or e-book techniques).

Chances are when bidding on more general high traffic keywords you will be competing with large companies and competitors using SEO company services to manage their campaigns.

These companies can afford to pay a lot more than you or I for their clicks. In order to counteract this you need to tightly target your campaigns and find niche keyphrases to be profitable with Google. I can't stress this enough.

To make proper decisions you will need to gather as much data as you can on how the Adwords system works. Obviously, you won't have this data until you run a campaign or two which is why I suggest running your own Adwords Campaigns for a while to get familiar with their system.

Study the stats provided by Google which are really quite good in conjunction with one or more 3rd party stats tracking packages.

You will start to notice trends in the numbers which will allow you to make more effective use of your time and money by bidding only on the keywords that are generating sales.

Analysis may also prompt you to tweak your site content if you notice a niche you want to start competing for (better yet start up another site or tier two web page on your site targeting that niche and remove these keywords from the original campaign moving them into a new campaign pointing to your new content).

Minor tweaks can save you BIG money using Adwords

Some Notes on Scalability:

Google allows you to bid on 3 types of keyword matching options which immediately gives you three times the keywords to bid on without any more brainstorming on your part.

Each matching option provides different results and should be managed on a keyword by keyword basis.

Google also provides two methods of displaying your ad on their network: Content Match Listings and Search Network Listings .

Effectively this allows you the potential to be noticed by:

1) anyone searching on Google's portal

2) anyone searching portal sites that get their search results from Google

3) anyone viewing a site displaying Google's ads that has content related to the keywords you bid on.

4) anyone reading an email with content related to your keyword at Google's free email service Gmail.

That's a lot of options and a lot of potential exposure. Tweaking to find the right combination for your particular situation and spending requirements is something you simply have to do on an ongoing basis. I think the benefits are obvious to you by now.

A final word on costs. You may have noticed that I didn't use a lot of numbers in my discussion of campaign costs with Google. What I think I have illustrated is a Google campaign truly can cost as little or as much as you want it to.

It can get you as much or as little traffic as you want it to. What kind of traffic it brings and how much it costs is up to you.

Where will your ads be displayed? More places than you might think:

At the time of publication AOL, Netscape, Ask Jeeves, AT&T Worldnet, EarthLink and Excite all get some or all of their search results from Google.

Content Match Listings vs. Search Network Listings

When user's do a search on one of the Google family of portal sites your paid listings appear either along the top of the search results highlighted as sponsored listings or to the right of the actual search results in text boxes.

Your position on these search pages is determined by your keyword list and your bid for that keyword.

Your results with the Search Network Listings can be quite successful as long as you manage your account using some of the techniques suggested in this article.

Use the included Geo-targeting capabilities built into the Adwords system to ensure your ads display only in areas that are potential customers for you.

Content match listings appear as inserts on web pages not in search engine results pages. My experiences with the content Match Listings haven't been as successful as with the Search Network Listings although I still use this option for some of my campaigns.

Google's system analyses the content of web page and serves up ads to those pages based on the what it feels the page is about . A web page on motorcycles may feature ads about buying motorcycles, motorcycle catalogues, parts distributors ... I think you get the idea.

And this idea is a good one since the ads it displays are usually pretty close to what you would think they should be. When you display ads on your website using Google's Adsense program for example, you are effectively joining their content network.

A drawback to the content matching system is you can't really know who is clicking on your ad. It could even be a competitor clicking on your ad from their own site! Google gives you the option of disabling either of these display methods if they aren't working out for you with the click of a button.

You can do this on a campaign by campaign basis only enabling/disabling what is working for you. If you want to minimize your risk but still utilize the Content Matching system you do have an option.

You can set up a separate campaign with lower bid prices for your keywords and only enable content matching for this campaign. Remove the content matching option from your original campaign and voila! you've minimized your risk.

A few more notes on Google Campaign Optimization

I can't stress enough the importance of getting a good Click Through Ratio (CTR) for your best target keywords. Google has really offered you a chance to save some big time money if you know how to get a good CTR for your ads and keywords.

Getting a good CTR allows Google to sell more ad space which makes them more money. Google transfers some of this money to you the advertiser by increasing your ranking within their search results it displays for your keywords, at no additional cost.

That's right, if you can write relevant ads for your target keywords you don't necessarily have to pay the higher bid prices for those keywords that your competitors are paying. More money saved!

Advantages of the Google Adwords System

- Highly configurable system with an intuitive web-based interface.

- Reporting system is near real-time so you can tweak campaigns on the fly

- Since their system is web based you can access your account at any time.

- Good list of Free tools and guides (although third party tools may still be required)

- Rewards advertisers that pay attention to providing relevant content to their search clients not necessarily the highest bidder. Get a better CTR and your ads are cheaper.

- Geo-targeting capabilities. Target by City, Country or display your ads Globally.

- Multiple ad delivery systems. Content and Search listings, Partner Network listings, Email.

- Multiple keyword matching options including the ability to 'filter' keywords.

- Reasonable minimum startup cost of $5 with no monthly minimum spend requirements

- They have licensed their search results to several other large search engines improving your web site's exposure to people that don't use Google as their main search portal.

- Free ROI tracking tools.

- Minimum bid is a reasonable $0.05 USD.

Disadvantages of the Google Adwords System

- Learning curve can cost you a lot of money.

- Not the most expensive PPC search engine but certainly more expensive than all other PPCs except Yahoo-Overture

- Click fraud is an unavoidable risk.

- Content matching system does not always deliver the same ROI as their search listings. If both ad delivery systems are enable for a particular campaign the content match results can lower your overall campaign CTR and get keywords disabled.

- Support system is email template driven. It can take you a few tries to get the information you REALLY need from Google's support.

- Interface does not indicate what your competitors are bidding, only the maximum bid for any particular keyword, making the implementation of bidding strategies much more difficult.

Google Adwords Resources: Google Adwords Homepage

About the Author

Michael Lawrence is the webmaster for the Cobrasurf Directory of search engine optimization resources. He also publishes an SEO Blog, SEO Web Guide featuring SEO articles, news, tools and services.

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Mindfulness Meditation in Western Society

Meditation has become extremely popular in western society in the recent years however; it has existed for thousands of years and has obviously passed the test of time in various other cultures. Meditation has in fact survived 4500 years of political upheaval and socioeconomic transition (Andreson, 2000). If meditation was not beneficial would it still be around and being practiced thousands of years later? Probably not.

The word meditation tends to cause confusion in many people due to it being unknown or regarded as somewhat metaphysical, new age, or associated with a special dogma or religion. Well as just discussed there is nothing new about meditation and I believe that the foundation for meditation in its purity is not confusing or complex. The very essence of meditation is simplicity, but as Ayaja states in his psychotherapy text, simplicity is often the most complicated thing (Ajaya, 1983, 126). I genuinely believe this statement to be accurate in especially western societys way of life.

Life consists of simple principles, however human beings tend to complicate them within their minds rather than living and being from the soul. I know for my life, I choose to keep meditation and living as simple as possible. I think Stephen Levine says it best when he discussed meditation in his book, A Gradual Awakening, meditation is for many a foreign concept, somehow distant and foreboding, seemingly impossible to participate in. But another word for meditation is simply awareness. Meditation is awareness (Levine, 1989, 1). Now, this explanation is indeed workable and practical to an individual wanting to become involved in meditation.

Within this paper, I will offer a simple explanation of the process of meditation, its psychological, physiological, and spiritual benefits as well as a brief description of my personal experience.

There are several types of meditation, however Levine states that differences in these techniques are basically due to the primary object which is concentrated on through the process (Levine, 1989, 8). Thus, I will base this paper on mindfulness meditation (Vipassanna) which involves directly participating in each moment as it occurs with as much awareness and understanding as possible. In my opinion this is the simplest and most effective form of meditation and actually a very enlightened way to live your daily life. We live now right in this moment and that is what this type of meditation proposes. After all, as Goleman (1972a) states, the goal of all meditation systems, whatever the ideological orientation or sourceis to transform the waking state through the fruits of practice to die to the life of the ego and be reborn to a new level of experience (155).

As previously discussed, the focus of this paper will be mindfulness meditation rather than concentration meditation which is what usually comes to mind when the word meditation is mentioned. While concentration meditation focuses on the attention of a single object, mantra, or deity, mindfulness meditation includes a more dynamic inclusive field of observation. It is inclusive of the depth that surrounds us rather than shutting the world out, which is more practical for the average participant in western society (Tacon, 2003 ). It was also suggested by Kabat-Zinn (1994) that mindfulness may be beneficial to many people in western society who might be unwilling to adopt Buddhist traditions or vocabulary. Thus, mindfulness meditation is considerably more appropriate for our society than discussing the full range of meditation techniques from eastern traditions, due to its simplicity, practicality and perceived detachment from eastern philosophies and religions.

Rather than try to choose one definition to describe what mindfulness meditation is, I will present a variety of views from those familiar with this specific practice in order to get the point across more succinctly. First of all, mindfulness meditation is more specifically called insight meditation in Buddhist traditions, or vipassanna which is sanskrit and means to see clearly. Mindfulness meditation is a large part of Buddhism as well as Zen practice; however it can be successfully practiced detached from these traditions. As previously mentioned it is not necessary to be a practicing Buddhist to enjoy the fruits of mindfulness meditation (Levey & Levey, 1999). At this time I will present varied definitions or descriptions of what mindfulness meditation actually is.

Tacon (2003) describes mindfulness meditation as a form of meditation that involves stimuli from the field of consciousness rather than the exclusion of stimuli, as in concentration meditation (67).

Kabat-Zinn (1994) states that mindfulness meditation is paying attention in a particular way; on purpose in the present moment and non-judgmentally. (108).

Levey and Levey (1999) describe mindfulness meditation in the following way: mindfulness liberates us from memories of past and fantasies of future by bringing reality of the present moment clearly into focus (89). They also state that mindfulness makes us more aware of lifes everyday miracles (89).

Dunn, Hartigan, and Mikulas (1999) state that mindfulness practice involves open receptivity and awareness to all stimuli, while evaluation, analysis or classification of those stimuli is suppressed (p.148).

Ruth Baer states mindfulness is the nonjudgmental observation of the ongoing streams of internal and external stimuli as they arise (2003, p. 125).

Although each of these passages utilize different terminology to articulate what mindfulness meditation is; the overall consensus comes down to being present in life. In my personal opinion, this may well be the secret that all human beings have been searching for outside of themselves. Being present in the moment is very simple, yet profound. Most people will likely say, There has got to be more to living than this. Is there? Mindfulness meditation focuses on all areas of our being. Levey and Levey (1999) present a variety of these areas in their book, Simple Meditation and Relaxation. These elements of the human being include being mindful or aware of your sense without judgement, being aware of your emotions with acceptance, maintaining awareness of your thinking and allowing thoughts to flow by, just noticing. Another two vital areas include being aware of your breathing as well as what is going on with your body (pp. 95-97). What it comes down to is being aware of what is going on for you in each moment. To further articulate this I will provide various excerpts from a mindfulness meditation by Stephen Levine (1989).

Find a comfortable place to sit, with back straight but not rigid
Keep your attention at one precise point and note the sensation that accompanies each breath
Sounds arise. Thought arise. Other sensations arise. All background, arising and passing away
Sensations arise in the body, Thoughts arise in the mind. They come and go like bubbles
Dont get lost. If the mind pulls away, gently, with a soft non-judging, non-clinging awareness, return to the breath
Moment to moment awareness of whatever arises, whatever exists (pp. 32-36).

My hope is that these excerpts further clarify mindfulness meditation to the reader. Levine is a master when it comes to simplicity in ones life as well as having the capacity to make meditation practical and efficient. Next, I would like to discuss a variety of interventions using mindfulness followed by research demonstrating the psychological, physiological, and spiritual benefits. Mindfulness meditation is truly a holistic application and this will be shown through the research findings discussed in this article.

Interventions

As previously discussed meditation has been around for thousands of years, however has only recently been integrated into psychotherapy in western society. The American Psychological Association, around 1977, suggested that meditation could facilitate the therapeutic process (Taskforce on Meditation, 1977, p. 3). Unfortunately, about 20 years later it still hasnt actually become mainstream. However, we must be fortunate that some progress is being made. At this time, I would like to discuss four current interventions that are using mindfulness meditation as part of the therapeutic process.

The first intervention is the integration of mindfulness meditation in the general psychotherapy process. La Torre (2001) discussed it as an effective component of psychotherapy and stated that as meditation brings awareness to feelings and discomforts in the therapeutic process, psychotherapy can provide discussion and exploration of these insights. She also expresses that the ability to practice meditation in and out of the therapeutic session fosters independence and self mastery on the clients part. La Torre (2001) concludes by stating, That in most cases the incorporation of meditation into the therapeutic process has enriched therapy and given clients a greater sense of control and awareness (p. 104).

In a separate case study by Boorstein (1983), he describes his integration of mindfulness meditation and bibliotherapy and its effectiveness with a depressed, agitated, and paranoid client. Boorstein integrated various readings with a transpersonal theme as well as mindfulness meditation in and out of session. Boorstein claims that the outcome was significant and included increased self-esteem, psychological and spiritual growth and relief of presenting symptoms. Boorstein conducted follow ups and stated that the positive outcomes were maintained and the client continued to focus on personal and spiritual growth in his life.

A second popular intervention and the most frequently cited method of mindfulness meditation intervention is the program developed by Jon Kabat-Zinn called Mindfulness Based Stress Reduction (MBSR). This program was developed specifically for chronic pain and stress related disorders. It is an 8-10 week course for groups which utilizes a unique combination of discussions related to stress, coping, as well as homework assignments and an intense instruction and practice of mindfulness meditation. The ability for clients to practice inside and outside of session in real life situations is again a benefit of this modality (Baer, 2003). Another intervention which is strongly associated with MBSR is Mindfulness Based Cognitive Therapy (MBCT). This intervention incorporates aspects of cognitive therapy that facilitate a detached or decentered view of ones thoughts including statements such as Thoughts are not facts and I am not my thoughts (Baer, 2003, p. 127). MBCT is designed to teach skills for previously depressed individuals to observe their thoughts and feelings non-judgmentally and to see them as simply mental events that come and go rather than as reality or aspects of themselves (Baer, 2003). The final intervention that I will discuss that incorporates mindfulness meditation is a therapy termed Dialectical Behavioral Therapy (DBT). This specific therapy was designed to treat borderline personality disorder however it is currently being applied to a variety of different populations. DBT integrates mindfulness meditation training with cognitive behavioral skills in order to facilitate acceptance and change at the same time. Specific aspects of this intervention include emotional regulation, interpersonal skills, and distress tolerance skills (Baer, 2003). In my personal career I have had direct experience with this an addiction facility and found it to be quite effective. Residential clients embraced the mindfulness components in all aspects of their lives and appeared to truly benefit from practicing acceptance and non-judgment as part of their recovery. I genuinely hope that more interventions will become available and mindfulness meditation will eventually get the respect it deserves in the field of psychotherapy and life in general. Mindfulness meditation is a holistic tool for growth and self awareness. It benefits the mind, body, and soul as a whole, however for this papers purpose I will separate the components into the benefits related to psychological, philosophical, and spiritual elements of the human being. These will be based on the literature pertaining to mindfulness meditation specifically and what has been discussed in a variety of research studies.

Physiological Benefits

The literature discusses an immense amount of physiological benefits derived from mindfulness meditation. To list and discuss all of them is beyond the scope of this paper; however I will discuss some of the main physical benefits shown throughout the empirical literature. First, the physiological changes that have been noticed when practicing meditation such as decreased heart rate, breathing and the lowering of blood pressure has been termed the relaxation response by Benson (1975). These changes can of course be extremely beneficial to those individuals needing to escape the daily stress and chaos of society. However, the physiological benefits of mindfulness meditation transcend the momentary changes during the act of meditation. In Perez-De-Albenizs (2000) 75 study Meta analysis he discussed a vast array of benefits that were found in his perusal of the available research. These included increase cardiac output, muscle relaxation, increased serotonin and melatonin levels, and significant improvement in chronic pain. In addition mindfulness meditation was found to be beneficial for psoriases, epilepsy, fibromyalgia, and hypertension. This brief summary obviously demonstrates that mindfulness meditation can be effective for the body component of a human being. Lets explore the other two elements that make up human beings.

Psychological

Numerous psychological benefits of mindfulness meditation are mentioned throughout the empirical literature. Again, this is not an exhaustive review of the literature, but a brief articulation of outcomes reported regarding the practice of mindfulness meditation. La Toree (2003) explains the benefits of mindfulness meditation in terms of its emotional benefits concerning self growth. In her article she explains that overwhelming feelings are better able to be accepted as an individual is able to own these feelings and experience them with a greater sense of safety.

In Perez de Albenizs Meta Analysis of the literature the following were demonstrated throughout the empirical studies that were reviewed:
Increased happiness
Increased joy
Increased positive thoughts
Increase problem solving skills
Enhanced acceptance
Enhanced compassion
Enhanced tolerance
Increased relaxation
Increased resilience
Better control of feelings and personal responsibility
Improvement in psychological well being
Decreased anxiety
Decreased substance abuse
Perez de Albeniz also discussed mindfulness meditations ability to help patients understand that there are no quick solutions in life which leads to development of patience in their personal growth journey. In addition, the promotion of a non-judgmental attitude as well as the ability to come to terms with what is rather than what could have been.

Finally I think it is important to mention a study by Shapiro, Schwartz, and Bonner (1998) in which MBSR was offered to medical and pre medical students. The application involved a 7-week intervention with a wait list control. The outcome of this study included reduced self-reports of overall psychological distress, including depression, reduced self-reports of state and trait anxiety and increased scores of empathy levels. Again, in the psychological domain it is obvious that mindfulness meditation has enormous benefits.

Spiritual

Spiritual benefits are also demonstrated in the practice and application of mindfulness meditation. In the Shapiro et al study (1998) it was also found that there were increased scores on the measures of spiritual experiences, which basically meant that following the mindfulness introduction, participants had a greater conviction of the existence of a higher power as well as an increase in the internalization of a personal intimate relationship to a higher power. In Perez de Albeniz (2000) it was noted that mindfulness meditation helps a patient or person to trust their inner nature and wisdom. Finally, Walsh (1983) expresses in his article that meditation is available as a tool for those who wish to plumb the depths of their own being and explore the nature of mind, identity, and consciousness. Its a tool that can be used from the beginning to the end of the spiritual quest (45). Obviously, there are many other spiritual benefits of meditation, including the obvious, Nirvana; however I merely supplied the reader with a summary. Perhaps, it may motivate some to enter this journey of awareness and explore the many additional gems along the path.

Personal Experience

Henry Miller said the aim of life is to live, and to live means to be awake, joyously, drunkenly, serenely, divinely aware. This is what mindfulness meditation has brought to my life. By all means, do not think that I sit in meditation continuously and detach from the world. Mindfulness allows me to feel every moment of life within my entire being. It allows me to live life rather than just existing and the application of this practice throughout the past five years of my life has transformed who I am. I have tapped into my genuine being and united with the energy of the universe. Simply by cultivating awareness of the moment through mindfulness I have been able to transcend my ego and travel each day on the path of self-actualization. I have experienced the pure essence of mindfulness meditation. Each moment of my life allows continuous practice and application of this essential skill that genuinely gives life. Each human being on this earth has the innate ability to tap into the perfection and precision of mindfulness meditation. Go and experience the bliss that it offers.

Finally, throughout this paper I have discussed what mindfulness meditation is, provided a variety of description by the experts in this practice, and given the reader examples of the process of mindfulness meditation based on writings by Stephen Levine. It was concluded, that simply mindfulness meditation is being aware of life, which obviously can be practiced in any setting. Mindfulness mediation is extremely practical in the west and has been utilized in a variety of therapeutic interventions with much success. Additionally, it has been shown to have physiological, psychological, and spiritual benefits by the research thus far. In short, mindfulness mediation is a great tool for the whole person to utilize toward personal and spiritual growth. Mindfulness is genuinely living life in this very moment. Go truly live in the now and experience the true essence of life without the deluded impediments caused the thinking mind.

References

Ajaya, S. (1983). Psychotherapy East and West, Honesdale, Pa:The Himalayan International Institute.
Andreson, J. (2000). Meditation meets behavioral medicine. Journal of Conciousness Studies, 7(11-12), 17-73.
Baer, R. (2003). Mindfulness training as a clinical intervention: a conceptual and empirical review. Clinical Psychology: Science and Practice, 10(2), 125-143.
Benson, R. (2003). The Relaxation Response, New York, NY: Morrow.
Dunn, B. R., Hartigan, J. A., & Mikulas, W. L.. (1999). Concentration and Mindfulness Meditations: Unique form of consciousness?. Applied psychophysiology and BioFeedback, 24(3), 147-165.
Goleman, D. (1972a). The Buddha on meditation and states of consciousness, Part I: A typology of meditation techniques. Journal of Transpersonal Psychology, 4(1), 1-44.
Kabat-Zinn, K. (1994).Wherever you go there you are: Mindfulness meditation in everyday life. New York: Hyperion
La Torre, M. A (2000). A holistic view of psychotherapy: Connecting mind, body, and spirit.. Perspectives in Psychiatric Care, 36(2), 67-68. Levey, J & Levey, M. (1999). Simple meditation and Releaxation . Berkeley, CA: Conari Press.
Levine, S. (1989). A Gradual Awakening. New York, NY: Anchor Books.
Perez-De-Albeniz, A. (2000). Meditation, concepts, effects and uses in therapy. International Journal of Psychotherapy, 5(1), 49-58.
Tacon, T. M. (2003). Meditation as a complementary therapy in cancer. Family and Community Health, 26(1), 64-73.
Taskforce on Meditation. (1977). Position statement on meditation. American Journal of Psychiatry, 134, 720.

Richard A. Singer Jr. is a practicing psychotherapist living in the Cayman Islands. He is formerly of Pennsylvania and has a Masters Degree in Clinical Psychology and is currently working on his Doctorate Degree in Psychology at Saybrook Graduate School and Research Center. His daily inspirations have been included as part of Chicken Soup for the Recovering Soul, from the best selling Chicken Soup series. His own recovery from addiction and depression impassioned him to help others find courage, determination and peace, and has made what some would call work the love and purpose of his life. To learn more about Mr. Singer and explore updated information, visit his Web site http://www.yourdailywalk.org. or E-Mail him at RAS9999@aol.com. In addition, please join the him for down-to-earth interactive discussions about the suggested monthly readings, daily quotes, meditations affirmations, and journaling sections of the book on his Amazon.com Blog.

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