Ambient nature sounds have the ability to aid sleep, reduce stress, and provide a relaxing atmosphere for activities such as yoga, tai-chi, and meditation.

Most of us spend our days surrounded by the sounds of vehicles, televisions, and office machines. Nature sound recordings can offer us an escape from these unnatural surroundings, and allow us to reclaim our balance. Popular sounds used in ambient recordings are: ocean waves, creeks, waterfalls, wind, rain, thunder, and birds. Our sense of hearing can have a strong influence on our emotional health. Through experimentation, you can discover the effects each of these sounds have on your moods and emotions. Because our life experiences and environment are so diverse, each person reacts differently to the various sounds of nature. Below are a number of common benefits that nature sounds may offer:

- Consistent sounds, like rain or waterfalls, act like a “white noise machine” that masks household noises such as refrigerators, heaters, and creaking floors. These types of sounds often help light sleepers and infants sleep better.

- The sound of steady, rhythmic ocean waves provides a sensation of relaxation and calm. The hypnotic consistency of waves can also help to lull you to sleep.

- Creeks, especially a slow babbling type creek, is a warm comforting sound. The gurgling sounds are unique and quickly conjure up images of a countryside getaway.

- Thunder can help to mask low rumbling sounds like motorbikes, loud cars, or boom boxes.

- Singing birds is a joyful sound, and may remind one of a day off at the lake or in the back yard.

- Storm sounds can help you to relax or concentrate on work while you’re at home. When it feels like a stormy day we tend to relax, thinking that we can’t go out to work in the poor weather.

- You might associate many of the nature sounds with a pleasant experience or location. Ocean waves, creeks and waterfalls are some of the sounds that are common on vacations.

If you spend some time listening to ambient sounds, you will quickly discover how each sound effects you. Put in the time – I am confident you will be pleased with the results.

Mark Altman is the webmaster of http://www.soundsleeping.com – the free relaxing music center, a website containing sleep-aids, stress reducing tools, relaxation advice, free relaxing music, and an active discussion.

White noise is: A sound containing a blend of all the audible frequencies distributed equally over the range of the frequency band. White noise is analogous to white light which contains all the colors of the rainbow together. The term “white noise” as used in this article will be applied a little looser to include a host of sounds (waterfall, rain and brook as examples) used for blocking out unwanted sounds.

Because white noise contains most sound frequencies, it is commonly used to mask other sounds. If you are in a hotel and voices from the room next-door are leaking into your room, you might turn on a fan to drown out the voices. The fan produces a good approximation of white noise. How does this “white” sound work and why does it mask out other noise?

Here is one way to think about it. Let’s say two people are talking at the same time. Your brain can normally pick out one of the two voices and actually listen to it and understand it. If three people are talking simultaneously, your brain can probably still pick out one voice. However, if 1,000 people are talking simultaneously, there is no way that your brain can pick out one voice. It turns out that 1,000 people talking together sounds a lot like white noise. So when you turn on a fan to create white noise, you are essentially creating a source of 1,000 voices. The voice next-door makes it 1,001 voices, and your brain can’t pick it out anymore. One thing to keep in mind when using white noise is that more is not always better – it is usually best to use just enough to help mask the offending noise, not completely overwhelm it.

There are three sources of white noise that are commonly used to help mask out annoying sounds: mechanically generated, electronically generated and recordings usually on CD format.

The mechanical devices produce a sound very close to that of a fan. The Sleepmate by Marpac is this type of device and has been around for a long time. This is the most popular type of white noise machine; probably because it produces a sound that we are all familiar with and don’t find unpleasant. One drawback of the mechanical units is that they are limited in volume. Since they produce the sound mechanically, it isn’t possible to simply turn up the volume.

White noise is commonly generated with a digital or electronic sound synthesizing device. Sound designers, with some processing and filtering, can create a multitude of effects such as wind, rain, waterfall or surf. The main consideration when choosing a digital device is if the device loops a recorded clip of sound or synthesizes its own sound. By looping we refer to a few seconds of sound that is digitally recorded and played over and over. They try to match up the end with the beginning but if you listen carefully you can detect where the segment begins – this is irritating to some people. The better digital sound devices actually synthesize the sound instead of playing a recording, therefore no looping.

Compact discs are a popular and inexpensive way (not counting the cost of a stereo system) to bring white noise into your home or office. You can get almost any sound imaginable but the most commonly used are nature sounds like rain, thunder or babbling brooks and nature sounds overlaid with soft music. The advantages of CDs are a high quality sound and low cost. The disadvantage is that, if you are using the sound to help you sleep, the interruption when changing tracks or cycling will often times wake you up. Generally the best uses for CDs are for office privacy, meditation or just relaxing.

Michael Kirtley is owner-manager of Nature’s Tapestry ( http://www.naturestapestry.com ), a site with information about how to choose a white noise machine.

In life one of the things that we strive for are self improvement and motivation. We reach for this because we want more out of life. There are countless ways to improve ourselves, including striving for a better job, setting out to build a successful business, or even just flat out living a more ethical and moral lifestyle in general. When it comes to the lifestyle of Zen, and self improvement and motivation, one of the areas that must change is to become a positive forward thinking person. Negative thoughts cloud the mind and prevent even the best of us from accomplishing anything. It’s no secret that the most successful and highly motivated people, think in an extremely positive way.

The question that we must ask is how do we become positive thinkers when we’re surrounded by a world of negativity? This just like anything else is accomplished by practicing and training your mind. Not only do you have to believe in yourself, you have to trust in your ability to make excellent decisions. Self improvement in the form of positive thinking is a great builder of self confidence and in turn a great motivator. Whether it is love, relationships, career or business positive thinking is what is needed to build a very high morale. The other side of this is not being a positive person or to put it more bluntly, being totally negative. Negative people have clouded judgment; they don’t believe in themselves and have almost zero self confidence. They are people that don’t think that they can change anything about themselves and go about life feeling sorry for the hand that life has dealt them, never doing anything about it. This is why incorporating a lifestyle of Zen and self improvement will lead to being highly motivated.

Sustaining long term motivation is a challenge for everyone. Sure, when an idea is new and fresh, finding enough motivation is not a problem. But as time goes on, and that freshness goes away, being able to find the motivation to continue to do the “right” things becomes much more difficult. Having a Zen mindset will assist individuals at pushing out all of the distractions (especially the emotions involved with self improvement) and thus making it much easier to find the motivation to continue. The less emotions are involved, the less they will be a factor in determining whether or not the necessary actions are taken for self improvement.

The Zen lifestyle accomplishes this through a number of ways, one being the meditation aspect of it. The added focus that one gets from sitting and concentrating on breathing in and out like a door opening and closing, along with training the mind to release control are excellent ways to remove the negative energy that flows through our minds and bodies. With what we’re forced to endure all day, in the form of the news reports, television and print media, it is so important to have an outlet for releasing this negative energy. This is where we can benefit from the self improvement and motivation aspects of the Zen lifestyle.

Want to learn more about the importance using a Zen mindset for self improvement and motivation?

Visit my Self Improvement And Motivation blog to get more info on how to use Zen to improve your mindset and your life.

The word Tao (pronounced dau) in Chinese means “way,” indicating a path of thought or life that is the essential unifying force of everything that exists in the universe. Taoism is following the way. Many martial artists embrace the idea of the Tao without actually understanding the basic principles behind it.

The Tao-te Ching is the earliest document in the history of Taoism. It is a viewpoint that emphasizes individuality, freedom, simplicity, mysticism, and naturalness. Considered one of the great philosophical works of ancient China, Tao-te Ching literally means “The Classic of the Way and Its Power.” The book is less than 5,000 words long and is very likely one of the oldest written texts in the world. Authorship of the Tao-te Ching is generally credited to a man named Lao-Tzu but knowledge of him is so scarce that only legends remain. Seeking to learn more about Lao-Tzu only distracts us from his teachings. His name itself, means “old master” or “wise sage” – which only leads back to his writings.

The Tao is all encompassing. Despite the appearance of differences in the world, within the Tao everything is one. Since all is one, matters of true and false or good and evil are irrelevant and only arise when people cannot see beyond their narrow perception of reality. Taoism is a system of philosophical thought that puts emphasis on the spiritual life instead of the material world. The Tao is considered unnamed and unknowable. Followers of the Tao avoid wasting their energies on the pursuit of wealth, power, knowledge and other distractions. Instead, they concentrate on the reality of life itself of breathing, moving and living in harmony with the natural world. Because all is considered one, life and death merge into each other and immortality can be achieved.

Living the Way of the Tao can be expressed by the term wu-wei which means doing – not doing. This concept does not signify non-action, instead it hints at action without attachment to the action, action without thought of the action. Sounds a little like Zen, doesn’t it?

The roots of Zen are based in ancient Chinese philosophy. The Chinese word for Zen is ch’an. In Sanscrit, the ancient language of India, it is dhyana which can be roughly translated as pure human spirit. It can be imagined as the integration of the disparate aspects of the self into one complete and divine being. Zen was eventually brought to Japan where it was elaborated and “perfected” by the Japanese samurai. It is the foundation of the Bushido code, the way of the warrior. The samurai, who lived their lives at the edge of a sword and could die at any moment, were taught to concentrate on and immerse themselves in the here and now in order to connect with the fundamental core of their being. It helped them develop the powers of concentration, self-control, awareness and tranquility. If they approached each battle as if it were their last, they would be able to have every part of their being at their disposal.

Zen itself has no theory. It is not meditation. It is not thinking. It is not not-thinking. It is not something you learn. It is simply something you are. To practice Zen is to live fully and completely, not in the past or the future, but right here and right now. Zen is, in fact, the reflection of the moon in a mountain stream. It does not move, only the water flows by.

As with Zen, the power of the Tao is in simplicity, and yet it teaches one to become a master of all things by learning to go with the natural flow of the universe. Trying to walk upstream against the river is pointless. It is better to accept that change is inevitable, learn to embrace it and make the most of it when it comes.

The fundamental teachings of the Tao present basic wisdom to live by. They are as follows:

BE CAREFUL

-As if you were crossing a stream that is covered with a layer of ice. Stepping too hard on the wrong spot can lead to misfortune.

BE ALERT

-As if you were a warrior entering enemy territory. Spies and traps may be hidden anywhere. Pay attention.

BE COURTEOUS

-As if you were a guest. There is no reason for anger or hostility; it only clouds your judgment.

BE FLUID

-As if you were melting ice. Always ready to act or react as the situation or need demands.

BE SHAPEABLE

-As a block of wood. The shape is pre-existing, allow yourself to be carved.

BE RECEPTIVE

-As a mountain valley. Water flows down the mountain. Let things come to you. Be patient, warm and inviting.

BE CLEAR

-As a glass of water. Allow the mud of the mind to settle and see things as they truly are.

Absolute happiness comes from erasing the distinctions that separate the self and the universe. Union with the Tao is embracing a higher wisdom, freeing the mind and expanding into the fullness of existence.

EXPERIENCING THE TAO

Experiencing the Tao is about existing in the present moment. It is enjoying life regardless of the circumstances. Have you ever met someone who is unhappy with their situation and continuously gripes that if only they could change this or that they would be happy or feel that if they lived somewhere else things would be better? Unfortunately, a darkness of the heart is not cured by moving the body from one place to another. Chances are they would be just as miserable even if they got the change they were looking for.

Living the Tao is about finding the freedom to enjoy whatever you have at this present moment. True freedom is adapting to the infinite variety of life conditions without losing confidence in your ability to connect to the deeper spiritual essence within.

This philosophy is based on simplicity. If you have no expectations, then everything that happens is a surprising success. If you have no desires, then everything you get is a bonus.

This is Zen, the true meaning of following the Tao. It is being alive in the present moment, experiencing life as it happens and reacting to it in a calm and natural way. It is living fully and completely.

Defining the spirit is difficult because no definition can come close to the truth. The more it is defined the less it resembles the true spirit. Some attempt, however, at definition can help set you on the path toward greater awareness of it. From my personal perspective, I would define the spirit as the state of being totally conscious and alive. When you are living life and experiencing it at every moment, you are touching your spirit.

These ideas are not new. Chinese masters have spoken of it for years. Bhagwan Shree Rajneesh, one of India’s most widely respected spiritual teachers, calls it “aliveness.” It is a feeling independent of any outward forces. It is being happy without having a reason to be happy. The difficulty lies in reaching this state of being and experiencing it. It is easy to speak of it. Living it is another story.

Lao Tzu, in writing the Tao Te Ching, observed that plants, animals and humans are born supple and soft, yet when they die they are stiff and brittle. In order to experience the kind of “aliveness” Lao Tzu and Rajneesh are referring to, we must be supple and soft. We must be a disciple of life.

We need to learn to allow the soft and supple aspects of life to prevail. That which is hard and stiff will be broken. Fighting against the natural flow of life will only lead to difficulty and disaster. It is not the way. Relax and take the time to observe things as they are especially when you cannot control them. Allow things to take their course and happen naturally. And, of course, pay attention to the present moment. Then you will be well on the journey towards freeing your spiritual nature.

Any art is but one path to travel along on this journey. None of them can claim to be the only answer. Whatever art you choose may, however, assist you in understanding the question. In the words of Lao Tzu…These words here are like fingers pointing at the moon. If you concentrate your attention on the fingers, you miss seeing the moon.

Aaron Hoopes has lived in Japan, Australia and the US. He has studied both the internal and external arts under many different teachers. He is the founder of Zen Yoga – Website: http://www.artofzenyoga.com and the creator of the Zen Anti-Diet – Website: http://www.zenantidiet.com

Books by Aaron Hoopes
-Perfecting Ourselves: Coordinating Body, Mind and Spirit
-Breathe Smart: The Secret to Happiness, Health and Long Life
-Zen Yoga: A Path to Enlightenment through Breathing, Movement and Meditation
-Catch the Cat – ebook for children
-Update:Japan – travel guide

DVD by Aaron Hoopes
-The Zen Yoga Daily Warm-Up DVD

CD by Aaron Hoopes
-Inner Sunrise Guided Meditation CD

Aaron’s Martial Arts Website - http://www.artofzenyoga.com/karate.htm

Zen Meditation is found in Zen Buddhism which originates in Japan. It is a form of meditation that allows the mind to empty itself and relax. It can provide mental, emotional, and physical balance. Some researchers purport that it can also reduce pain, especially in the lower back.

Zen Buddhist monks have practiced this form of meditation for centuries as part of their spiritual training. For them, Zen Meditation is used as a way of cleansing their soul and attaining enlightenment. When the monks practice this meditation, it is a very strict form of practice. While the monk is meditating, his master or mentor will walk around the room making sure he is practicing properly. If the master finds someone falling asleep or not sitting the perfect posture, they will get a whack on the side or on their back. This symbolizes that if one is not “awake” or aware of what they are doing, they will get hit with something that will bring them back to reality and towards the task at hand or what one should be doing. This whack can be pretty hard and often depending on the level of the practitioner or the strictness of their master.

In addition to a sitting meditation, the Zen Buddhist monk is also given riddles or sutras by their masters to solve and meditate upon. Once again, they are focusing on the task at hand, but this time instead of breathing it is a riddle. When the monk thinks he has solved the riddle, he will go back to his answer and give his answer. If the master is satisfied he might increase the difficulty of the riddle. If unsatisfied, the monk will get whapped gently on the side of the head and told to try and focus on the riddle again for another answer. This will repeat itself many times for the monk.

If you are looking to practice this form of meditation, you don’t need to follow this strict code of ethics or rules to practice. IF you’d like to get this kind of experience, you can look up information on a Zen Temple in your area and participate in a program or temple stay. If not, you can use this simple technique for your Zen Meditation purpose:

First, you will need to find a chair or a cushion on the floor to sit on. You need to arrange your legs in a comfortable position, which is usually the half-lotus position for most people. Then you take a few deep breaths and sit up straight without thinking about how your doing it or if you are doing it well. All you are doing with this practice is focusing on your breath and being present with yourself. You might find yourself in thoughts that wander and put you out of focus. If this occurs, it’s ok. You can come back to your center. Once you are done with your 10-15 minute recommended session, swing your body lightly from right to left and stretch your legs until you feel like you can stand up.

Zen meditation is really simple and can be practiced by anyone. It is clearing, cleansing and healing. It helps one to stop thinking too much and to act and just do what needs to be done in order to reach enlightenment or nirvana.

Visit Meditations for more information.

This article has been submitted by Cesar Sebastian, Web Designer Philippines