Effortless Meditation

Effortless Meditation™ Lightens Up Spring Heaviness!

It’s Kapha Season

Enjoying the natureNow that we are in the change of season, it’s a good time to take advantage of the wisdom of our ancestors. Ayurveda, the world’s oldest system of natural medicine, gives us insights that can help us deal with change. Effortless Meditation also a powerful practice to accomplish this.

We are in Kapha season (think Spring). The foundational elements of Kapha dosha, earth and water, are heavy (e.g. mixing earth and water makes mud). And during the Kapha season, Kapha more easily accumulates.

By nature, Kapha dosha or energy is dense, heavy, steady, and slow. A virtue of Kapha is dependability and strength; however, if Kapha is over-abundant in your life as it tends to get in Kapha season, this can lead to lethargy, dullness, clinging, possessiveness, an unwillingness to let go, even weight gain. To balance the heavy influences of this Kapha season, do the things that will bring lightness to your life.

Some remedies or antidotes for an imbalance of Kapha dosha or energy are:
• Stimulation from regular exercise and movement
• Enjoying a variety of experiences to help balance the Kapha’s tendency to resist change
• Learning to meditate that helps lighten up heaviness

When in excess, the heavy Kapha influence can lead to depression. Regular meditation is a great help. It will bring lightness and joy to the mind. Effortless Meditation™ makes meditation totally “effortless.” It can be done any place you can sit comfortably and close your eyes – even in an airport.

The above principles apply to all of us; however, they are particularly relevant to those who have a Kapha body type which already has an abundance of Kapha influencing their life. In this Kapha season, these folks are especially vulnerable to the heavy influences of Kapha dosha /energy. So, remember to lighten up in order to balance the forces of nature in this “heavy” season.

Greg Schweitzer teaches Effortless Meditation™ at Twin Ponds Integrative Health Center in the Lehigh Valley, Pennsylvania.

Call 610-395-3355 today to learn this particular meditation. It helps people enjoy health and wellness at many levels!

Joy to the World


Would you like to have more joy in your life? Who wouldn’t?   The expansion of happiness is a major goal of life, if not “the” goal of life.

So why is it elusive for so many even in this holiday season?  Answer – we’re looking for joy in the wrong places.  We’re looking for it outside of ourselves.  Is your joy dependent upon your relationships, the money that you make, or the place that you live.  If you are dependent upon these externals of life for happiness, there will always be huge swings in your state of mind.  If however, your mind is grounded in peace and joy, you’ll find joy everywhere.

Happiness is an inside job.  Start the work by dissolving the stress in your nervous system.

How do you do that?  It’s not rocket science, you could try this.  Eat healthier food to bring more nourishment to all the cells of your body including your brain.  Get regular exercise.  Surround yourself with positive people who inspire you.  Quiet your mind and deepen your spiritual connection with Effortless Meditation.

A recent meditation client said that he was more patient, more often after just two weeks of meditation practice.  There’s more happiness in our lives when we “practice” sitting in silence with our eyes closed in meditation.  Well-being becomes our baseline experience with repeated exposure to it during our meditation.  There will be more balance in your life.

Whatever appeals to you, a key word is practice.  Wayne Muller, in his very important book, Sabbath: Finding Rest, Renewal and Delight in our Busy Lives, said that we need a “rhythm of rest” in our busy lives.  I encourage my meditation clients to do it daily, ideally twice a day.  Just 10-15-20 minutes at a sitting will strengthen your nervous system by reducing stress and recharge your batteries for the day ahead.  This will bring greater balance and joy to your life.

Philosopher William Campbell had it right when he encouraged us to follow our bliss.  The good news is that bliss and peace is inside you, and it’s waiting to be unlocked and lived. 

Greg Schweitzer, MBA, a teacher of Effortless Meditation™, stress reduction and wellness, and a professional speaker for more than 35 years.

One Day at a Time with Meditation

By Greg Schweitzer, MBA

As I approach the anniversary of the day in 1974 that I embarked on this journey of meditation practice, I am gratified that I have stuck with it. What’s kept me going for these 39 years?

A big part of my perseverance was that I felt happier, more joyful and purposeful from the very beginning. There were still contrasts, some days were better than others, but there was a definite trend toward progress.

And there were, still are, times when I didn’t feel like sitting down to meditate because I had so much that I wanted to do. I realize that I’m not alone. Having taught meditation for the past 36 years, it seems the biggest challenge people face is making the time to sit down to do it.

Here’s a tip. When you are in a mood that says “I don’t want to do this now.” Do it anyway. My first teacher, Maharishi Mahesh Yogi, told us that we need to learn to ignore or go beyond our moods and circumstances in order to maximize our success with meditation.

A mood will pass while the benefits of meditation last.

Last evening, a new client commented that she’s noticed that if she ignores her desire to skip a meditation and does it anyway, she’s always grateful that she meditated. In his classic, Think and Grow Rich, author Napoleon Hill said that successful people do what unsuccessful people will not do!

Here’s another tip. Take it one day at a time. You may be traveling or you may feel irritable and have no desire to do anything positive. Try to find a way to spend 5 – 10 minutes in meditation rather than blowing it off. Then later that day or the next day, do it again whether you want to or not.

Putting one foot in front of the other, in this simple way, the days turn into weeks, months and years. Before you know it, you’ll have a life built upon the foundation of a stable nervous system and a quiet, resilient mind. All are the natural outcomes of meditating, one day at a time.

The number of research studies on the positive effects of meditation practice is becoming increasingly abundant as reported in the mainstream media.

Here are a few of the benefits reported by our meditation clients:
• Deep healing and rejuvenating zest
• Release of stress and fatigue, more energy
• Lower blood pressure
• Relief from anxiety and depression
• Improved memory, creativity and focus
• Relief from headaches and pain
• Stronger immune system, less illness and better sleep
• Better moods and increased happiness
• Mental clarity and peace of mind
• Enhanced self-esteem and emotional stability

Greg Schweitzer, Director of Stress Reduction Resources and Effortless Meditation™ Instructor for more than 30 years


Meditation, a Stress Relief Strategy to Ease Allergy Symptoms

Do daily pressures make your allergies spike?

 Anyone with allergy symptoms knows about chronic stress. Common allergy symptoms include: difficult breathing, poor sleep, fatigue, and problems concentrating. While medications may help, they may produce side effects such as: changes in appetite, low energy, or irritability.  All these symptoms are stressful in themselves.

There’s the catch-22, when you’re stressed out, your body releases the hormone cortisol and other chemicals including histamine, a powerful chemical that leads to allergy symptoms – a runny nose, sneezing, etc. So while stress doesn’t cause allergies, it makes an allergic reaction worse. 

Allergy symptoms are said to be an overreaction by the immune system to otherwise harmless substances. Under stress, our immune systems are compromised; they do not function as designed. Our immune systems are not responding appropriately.  A psychologist said that “stress makes us stupid.”  It seems that stress has the same effect on our immune system.

Stress, Allergies, & Meditation

Meditation can help bring our lives under control when we are under stress.

You don’t have to be a rocket scientist to deduce that the level of stress in the world is increasing.  Drive through a yellow light today, and there’s probably 4 cars following you.  Look to your left and right and you will see the driver next to you talking on their cell phone.  And yet, most of us have heard that multitasking while driving is fraught with risks.  Is our priority to live fast or live well?

Here’s some evidence of how we are doing.  In the 1960’s, an estimated 1 in 10 people reported some form of allergy and now up to 1 in 3 suffer from allergies of some kind.  To say something is amiss, is an understatement.  Clearly we need to do better in the way we handle stress if we want relief from allergies.

To reduce stress, making the following lifestyle adjustments will work wonders.  Getting plenty of sleep each night will help us restore balance and heal our allergic bodies.  Making time for some regular exercise is a key to reducing stress and building a strong immune system.  Even during a short walk, your body will release epinephrine which acts as a natural decongestant, helping you breathe easier.

Finally, neuroscientists on the forefront of healthy aging research are telling us that we need to create a healthy brain in order to enhance the quality of our life.  In that regard, the above lifestyle strategies are important.  However, nothing is more important for your healthy lifestyle than relaxation and bringing peace to our brains.  We need to restore ourselves from the frantic pace of modern life.  And, there’s good news.  For over 40 years, scientists having been researching the influence of meditation and the results are conclusive. 

A meditation practice doesn’t have to be connected to a religion or philosophy.  One physician described his meditation practice as a mini-vacation, and then happily declared that he now vacations every day!  This practice restores us and keeps us healthy.  Allergies and many other ailments often disappear for those that meditate regularly; and at the very least, they become much more manageable, less stressful.

Greg Schweitzer, a meditation teacher for more than 35 years, teaches at Twin Ponds Center Integrative Health Center in Breinigsville, PA.

The daily practice of meditation is shown to lift anxiety and depression, restore balance and strength to our immune system, increase energy, improve breathing, reduce stress and so much more.  The scientific evidence is undeniable, people who meditate regularly live longer and healthier lives.

Play the Ball Where the Monkey Drops It

A good friend and business colleague, Wendy Kershner, just sent me this wonderful story that I’d like to paraphrase for you.  The story comes from a book with the above title written by Gregory Knox James (2001).

As the story goes, during the colonization of India, the British settled in Calcutta. They missed their game of golf tremendously so they decided to build a course.  Once it was ready for play, the monkeys moved in as this area of India was home to many of them.  They quickly disrupted the golfer’s pleasure by picking up the ball after it was hit and moving it.

Not to be undone the British built a high wall around the golf course to keep the mischievous monkeys out.  But, this was just a game for the monkeys – scaling the wall, was no problem!  The Brits then decided to trap the monkeys and transport them far away.  This was impractical as there were far too many monkeys, so they gave up.

Then came a creative thought.  They decided to change the game.  The new rules were that you would play the ball where the monkey dropped it. This turned out to be a “win” for both the golfers and the monkeys.

Maybe you have noticed that life does not always go as we plan.  Others do not want to follow our script or direction.  They seem to have a mind of their own.  How dare they?  Anyone with children, a spouse or significant other probably sees this playing out quite often.

So what do you do when the monkey drops the ball far from where you hit it?  Do you grumble, get angry, sulk or worry yourself sick?  Or do you make lemonade, when everything is turning up lemons?

I’ll suggest that you create some “space” in your brain so that creative solutions can come.  An excellent way to do that is with a meditation practice.  Relieve the pressure of daily life and you might just find that life is good.

Greg Schweitzer, Director of Stress Reduction Resources and Effortless Meditation™
Instructor for more than 30 years


Meditation is Personal Hygiene

Who among us would start our day without making time for personal hygiene? At the minimum, we clean our teeth, wash our body, and brush our hair. Why do we take the time? We feel better, we’re healthier and we receive good feedback from those we personally contact!

Meditation is a personal hygiene practice.  It prepares us for the day in front of us.  The day goes more smoothly; it is more enjoyable and meaningful as a result of making the time to meditate.

A few weeks after Mary and John learned to meditate; Mary said that John had changed. He’s much happier when he comes home from work, she said. 

John has a stressful one-hour drive to get to work each day. Add to the stress of the drive a long pressure-filled workday and the same return drive home, and you realize what many of us face every day. We then carry the fatigue and pressure of our workday into the evening hours with our family. Now, since taking the Effortless Meditation™ course, John sits in his car to meditate in the garage for 15 – 20 minutes following the ride home. The deep rest of his meditation releases his tension and stress. He then walks into the house with more energy and he’s happier, he’s feeling lighter.

After 38 years of meditation practice, my most obvious benefit from meditation is the increased mental and physical energy and happiness that I feel. Fatigue and stress wear us down; they dull our nervous system and brain. I’ll never forget watching a busy friend, a small business owner, fall asleep as he was talking! When the brain is compromised by stress and fatigue, it’s impossible to be at the top of our game, and it’s hard to find much to enjoy and appreciate in life.

Effortless Meditation™ practice is an antidote. During the practice, we experience levels of rest that are deeper than sleep. The stress hormones adrenaline and cortisol decrease as we experience a deeply relaxed state of inner wakefulness. Similar to recharging the battery of your phone, this is a preparation for a higher degree of satisfaction and success in life.  

For maximum benefits, all it takes is fifteen to twenty minutes twice a day. For many, this is as essential as any daily personal hygiene practice.

Greg Schweitzer, MBA, Director of Stress Reduction Resources and Effortless Meditation™ Instructor for more than 30 years




Do Less

Accomplish More

The day flies by and at the end, there’s something missing.  You’ve checked many things off your “to do” list and yet that seems like a hollow victory.  You’re not satisfied with the day and what you’ve accomplished.

While many may feel this way from time to time, in my early years, this nagging feeling was always present.  At the age of 26, I was an industrial engineer working for a Fortune 100 company in the Lehigh Valley.  My friends and family thought I had it made. I was young, drove a hot sports car, had a good income and was upwardly mobile in a major corporation.   And yet every workday I was counting the hours till I could leave work and begin my life.

The inner me was sick, maybe dying.  Then one evening, with nothing else to do, I accompanied a friend to a lecture about meditation.  The teacher presenting the talk told us that there’s something missing in most people’s lives.  He said what’s missing isn’t “out there” in the world, it’s inside!

Was I looking for contentment and satisfaction in the wrong places?  I was climbing the ladder of success at work, but was it against the wrong wall?  I was trying to be a good engineer, a good employee, a good son and a good friend.  There was lots of pressure and it was tiring.  My employer, for example, told me that I needed to spend a minimum of 10 hours a day at work if I wanted to get ahead. 

In desperation and with hope, I followed up on my gut instinct that night and enrolled in the meditation course. Almost immediately, I experienced a significant shift toward greater happiness and well-being. Two years later, I found myself enrolling in a year-long training program to become a meditation teacher.   

In training, our teacher frequently told us that we were learning to “do less and accomplish more.” Just sit, close your eyes and be still.  Inside you will find the peace and contentment that you have always desired.  It’s our essence, pure awareness, and it’s found at the source of thought.  Life is not meant to be a struggle. Make a practice of returning to the quiet mind every day. The positive influence on the quality of your life will be magical. 

Let me know if I can help.   

Greg Schweitzer, Director of Stress Reduction Resources and Effortless Meditation™ Instructor for more than 30 years


How Could This Pain Have Anything to do With Stress?

Sarah took the Effortless Meditation™ course because she was intrigued by what she heard in the introduction session; however, her primary motivation was to support her sister who enrolled in the course. She knew her sister was in distress and she felt that her sister would be more comfortable taking the course if she participated with her.

The first four classes proceeded smoothly, and when they returned in two weeks for their fifth session, Sarah remarked that she hadn’t had any stomach pain in two weeks.  Since she hadn’t mentioned stomach pain as a concern, I inquired about it.  She explained that during the preceding two years, “I’ve had every test in the book to determine why I have pain every time I eat. It’s gotten so bad, I hardly eat at all.”  None of the tests have found anything abnormal and just last week, her doctor explained that he thought stress could be the culprit.

How could this pain be due to stress, she asked.  Sarah said she thought her doctor was crazy, but now she’s seeing that he was correct.  Her pain is real, it’s not in her mind.  Stress causes tension and muscle contraction.  Hold a tight fist for a couple hours and tell me it doesn’t hurt!  Under chronic stress, muscle tension cause headaches or pain may show up in our jaw, arms, abdominal area, anywhere in the body.

The deep rest and relaxation of Effortless Meditation was relieving the tension in Sarah’s muscles.  Deep rest is an antidote for stress, it relieves the stress response.  The proof, Sarah was without pain that had been plaguing her for years, and she was able to eat again incomfort!

Deepak Chopra, M.D. would explain that this wasn’t magic, it’s based in science.  Sarah was meditating every day as prescribed.  Her smile said she couldn’t be happier.

Greg Schweitzer, MBA, D.Ay., Director of Stress Reduction Resources and Effortless Meditation™ Instructor for more than 30 years

From Resentment to Love—with Meditation

Is there anyone in your life that challenges your serenity?  Of course, we all have such people and situations.

The question is what to do about it? Holding resentment and anger hardens our hearts, taking the joy and serenity from our lives. You may have heard the saying that if you hold revenge in your heart, you’ll need two graves. One for the person upon whom you wish revenge and the other for you!

Chronic anger and animosity breed a host of diseases not to mention unhappiness and discord. The UN charter reads, “War begins in the mind.” The good news is that we have the power to charge.

Louise Hay, a wise teacher and best-selling author, suggests that we send our troublemakers love. The next time you catch yourself replaying those negative internal messages of despair and anger over the actions of others, remind yourself to “send
them love”.

We do not have to love what they’ve done. Their actions may have really hurt. Do you, however, want to hold onto the hurt and anger, or do you wish to move beyond it?

Sending them love puts forth a positive transformational energy. We have the power to bring light to our world through our thoughts and intentions. Try it and notice the impact
on the quality of your life.

Steve, an Effortless Meditation™ client, was frequently rehashing feelings of sadness and loneliness. His family, upset by decisions he had made and actions he had taken, shunned him. He was no longer welcome in their home or in their lives.

Although Steve’s actions were in accord with his conscience, they were not in alignment with the family’s desires and values. They no longer returned his phone calls or initiated any communication with him. Steve’s hurt and sadness replayed over and over in his mind.

After years of distress, Steve learned of this empowering approach in a coaching session.  When his recurring negative feelings toward his family come up, he now sends them love. Almost immediately, he reported feeling better, happier and more at peace. The resentment and sadness was lifting.

Steve is powerless over the thoughts and actions of his family. By sending his family love, his thoughts and feelings have changed. He has jump started his healing process from within.



There is never enough food for a hungry soul!

Many of us realize that we are overweight and/or recognize that we are driven by food cravings that lead to unhealthy food choices. And most of us are aware of the impact of being over weight or obese – lethargy, high blood pressure, high cholesterol, diabetes and gastrointestinal problems are just a few of the major complications. So, why do we continue to overeat and make unhealthy choices about food?

Ultimately, it’s not about the food, it’s about the lack of fulfillment (the hungry soul) inside us. It drives us to eat to satisfy an emotional not physical need.

How do we bring greater fulfillment to our lives and make healthier food choices? A good place to start is with positive lifestyle habits such as exercise and meditation.
Effortless Meditation™ changes our brain and improves our thinking; brain waves
become more coherent and orderly during our meditation.  The state of restful alertness in our meditation brings peace and serenity to our lives. Adding this revitalizing experience, ideally as a daily practice, works wonders.

Try one month of feeding your soul daily by quieting your mind with meditation. I suspect you will quickly notice that you are developing a growing awareness and sensitivity about your need or lack of need for food. Making healthier and smart food
choices comes more easily, almost automatically with growing awareness.

With greater mental clarity and awareness, you will be better prepared to improve the quality of the food that you are consuming. Just as a high performance engine does best on high octane fuel, we thrive when our food is packed densely with nutrients. In
contrast, if we eat foods that are mostly “empty calories” (e.g. soda, white flour and highly processed nutrient sparse foods) we will continue eating and consuming excessive calories in order to get the nutrients that your body needs. Nutrient dense foods energize us and satisfy our hunger with fewer calories.

Be gentle with yourself, meditate, get some exercise, and eat well.

Greg Schweitzer, Director of Stress Reduction Resources and Effortless Meditation™ Instructor for more than 30 years