If ever there was a time to begin a regular meditation practice – it is now. It allows us to move into silence, reflection, gain inner wisdom. With this daily practice we have the opportunity to approach our world from this quiet, calm place.
What I often hear is this: ‘But I am not good at it?” Let me reassure you – no one is good at it.
When we begin a meditation practice it feels like our minds are far busier than we thought. That is because they are! You may have heard the phrase: “monkey mind.” Yep, that’s it; the mind is like a monkey hopping around from one thing to the next.
One of the key aspects of meditation is to become more quiet and move our awareness from outside to inside of ourselves. We don’t stop or control the thoughts. Instead, we notice them as we breath deeply. We notice them, but we don’t follow the thought or engage in it – we simply let each one float away like a cloud in the sky.
Over time we may begin to notice some space between the thoughts – this is the place where new ideas, thoughts or intuition might slip into your meditation time. Dr. Wayne Dyer called it: “getting in the gap.” The mind will almost always have some thought or idea popping in, we simply allow the mind to rest in the gaps we create through our meditation.
We focus on the breath and keep letting the thoughts, ideas and distractions to gently float away – always bringing the attention back to the breath.
Over and over.
Keep that in mind that a meditation practice will be easier when you have a day off than when you meditate on a busy workday.
Here is an example to help you begin:
Close your eyes. Sit up straight with a backrest to support you. Feet on the floor – firmly planted. Hands open in your lap. Eyes closed.
Begin by simply observing your breath for a minute.
Then begin to slow the breath down.
Now deepen your breath – allowing the belly to expand on the inhale, and lower on the exhale.
Notice the thoughts the come into your mind, notice them (try not to follow or engage) and simply let them float away like a cloud in the sky.
Try this too: breathe in to the count of 3, and hold for 3, exhale for 3. (this helps to create focus for your mind) Do this for a minute or two.
Next – place your hands over your heart and bring your awareness into this part of your being. Breathe in and out here.
Next: repeat these 4 words mentally or aloud to yourself: peace, harmony, laughter, love. Do this for one minute.
Open your eyes when you feel ready. Notice how you feel. Carry this forward into the rest of your day.
Come back to these words anytime you wish during the day, perhaps placing your hands over your heart and breathing deeply once again. One minute will change your perspective and move you back into a quite calm place.
Tip: set a timer for 3 -5 minutes…gradually add one minute per week.
There are many ways to create a meditation practice. If you would like to set up a session to fine-tune and customize your practice let me know. I am here for you!