Our point of power is the present moment. Meditation is a gateway to the now. Some of you may have experienced the sweet surrender of meditation. Others may view this practice as inaccessible, completely foreign, or mired in religious dogma. I want to clear up any misconceptions by reassuring those who have these concerns that meditation is completely approachable for anyone. Although some religions incorporate meditation into their spiritual practices, the art of self-inquiry is not in and of itself, a religious act. What is meditation then? Meditation is like making a direct call to your sacred self. It is a way for you to dance below the surface and come into contact with your deeper knowing. It allows you to experience the wonder of being the calm eye in the center of the storm... finding peace amidst the chaos of life. It is a practice that facilitates decompression and release. A path leading to serenity and grounding.
Besides all the numerous internal rewards, there are many health advantages gleaned from engaging in a regular meditation practice. Some noteworthy benefits of meditation are:
- Lowered blood pressure
- Stress reduction
- Improved exercise tolerance in cardiovascular patients
- Reduced anxiety
- Relief from muscle tension and headaches
- Improved mood through increased serotonin production significantly aiding the alleviation of depression
- Therapeutic value in the case of chronic disease and pain management
- Beneficial for post-operative healing
- Soothing effect on PMS, lessening symptoms
- Invigorating effect on the immune system
- Provides a sense of emotional stability and calm
- Proven to be a highly effective adjunct to eating disorder therapy
As you can see, meditation is a practice that can enhance your life and state of well-being on multiple levels.
How do you meditate?
Find a place where you can have some peace and quiet. Not a lot of time is required. Even 10 minutes alone to yourself where you do not have to worry about being disturbed by intrusions can have a potent effect.
Settle into a comfortable position. For some of you, this will mean sitting cross-legged, or in a chair with a supportive back. Others may prefer to lie down. Do whatever makes you comfortable, including providing yourself with blankets for warmth, or pillows for cushioning and body support.
If you are seated, sit with your spine erect. Think of creating space in-between your vertebrae, as if someone is pulling a string up from the top of your head. Think lengthening. If lying, quickly scan your body and notice if there are any adjustments you need to make in order for your body to feel balanced and supported.
Close your eyes, let your tongue rest gently against the roof of your mouth, relax your lips so they are slightly parted, and begin to focus on your breathing.
Don't worry about trying to control your breath. Simply observe its movement. Notice the way it flows in and out of your body. Follow your in breath all the way down to your belly and then retrace its exiting path out of your nostrils on the exhale. Notice the temperature of the air as it enters your body on the inhale. Does the temperature change on the exhale? Pay attention to any places that the breath gets stuck or seems to be obstructed. Bring awareness to those areas of your body and continue to breathe into the tightness and tension. Imagine your breath going into the stuck places... behind, before, above, below... visualize the air encircling this area of physical holding. Allow the breath to slowly thaw these frozen places like an ice cube melting in the heat of the sun. Find your personal rhythm and settle into deep, relaxing nose breathing.
Come into your body... have an in-body experience. Feel the surface you are sitting upon. Sense the way it supports you. Notice how your clothing rests against your skin. Pay attention when your mind wants to take you out of this experience and gently draw your attention back to the moment... simply observing. Feel your feet resting against the floor if you are sitting in a chair. Note how the back of the chair presses gently against your ribs when you inhale. Take in the sounds and smells in your environment. Simply show up and be here in this moment. When distractions come, notice how your minds reacts. Where do you go? There is nothing for you to do... nowhere to go. Sink into the present and allow yourself to experience it fully on a multi-sensory level.
When thoughts come up, let them surface and float by like a leaf in a stream. You may become caught up in mental chatter. Sometimes, when we become very quiet we are able to witness how loud our minds are. Practice non-attachment. Rest easy. Your busy thoughts will silence the more you allow them to simply 'be'. No need to get wrapped up in creating a storyline. Let your thoughts ebb and flow without engaging them. Be the witness in silent observation, bringing your attention back to the experience of feeling, sensing, intuiting.
Sometimes using a mantra, or word that has personal meaning, internally repeated over and over again can help you focus. You could choose a common mantra such as "om". Even a simple word or phrase like "love" or "I am peace" can help you center. When intruding thoughts surface, allow them to be surrendered to the repetition of the mantra you have chosen. This practice is particularly beneficial for beginners.
Spend as much time in meditation as you like. There are no rules or set times you must remain in quiet reflection. Tune in and flow with what feels right for you.
I can't stay still! It drives me nuts! Maybe meditation isn't for me.
Many feel this way when first approaching meditation. We are used to disconnecting. Meditation is the fast track to connection and initially, this may cause feelings of discomfort, uneasiness, or agitation to arise. Often this leads to the abandonment of the practice before the reward of self-inquiry is ever experienced. Be willing to be with the discomfort. I encourage you to allow several sessions for exploration before you decide that meditation isn't for you. Keep it simple and start from an approachable place. Maybe this means that you begin by practicing meditation for 2 minutes and gradually increase your time until you arrive at a place that feels supportive.
If you really find it a struggle to sit or lie still, you may want to consider walking meditation. This is when you go on a walk and match your gait to the rhythm of your breath. You can also use mantra with walking meditation. Use movement as an opportunity to develop body awareness. Feel your muscles working. Notice the way your foot makes contact with the ground as you take a step. Pay attention to your environment. Notice the smells in the air. Tune into the sounds around you. Become aware of the shapes, colors and textures of the natural environment you find yourself in. Sense the way the breeze kisses your face. Go on... have an experience. Really allow yourself the pleasure of feeling. Drink in this moment. This is meditation in motion and is equally beneficial as traditional approaches to meditation.
Explore the world of meditation throughout this week as a way to tune into your inner experience. Allow yourself to experiment with meditation in a variety of ways and discover which approach speaks to you. You may decide that this is a practice you would like to carry with you throughout your life, integrating time to turn within and connect each day. This simple practice has a way of filtering into each moment, infusing your experience with presence and awareness. The gift is the present. Show up and open yourself to receive.
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