Seven Easy Steps to Start Meditating

One of the main misconceptions about meditation is that it requires converting to a new "religion" or spiritual belief.  FALSE!  Secular Meditation has now been scientifically studied and found to have wonderful physiological, psychological and emotional benefits. Research has shown that regular meditators improve their immune system and have lower levels of cortisol and adrenaline in their bloodstreams. Meditation is an excellent addition to any addiction therapy, and there is research that demonstrates an increased success rate in sobriety (from whatever the addiction might be....) Meditation also increases the part of your brain that lights up when you experience happiness.  All good stuff!

The only drawback to meditation is it takes some time (starting with five minutes per day), and it might initially feel weird or uncomfortable.  About 90% of what we do are habitual responses, so when we try to make even the slightest change in our routine, we will find it somewhat unsettling.  Ever tried to brush your teeth with your other hand?  Your brain will send signals that something isn't quite right.  It will feel difficult and strange.   Knowing that these experiences are a natural part of the process can help you get through the early stages of meditation.  Keep sitting and watching your breath--even if it feels weird or odd. Just notice that feeling, and imagine it to be like another cloud floating by in the sky :-)

Below are seven easy steps to start a meditation routine. This can be done sitting in a special chair at home, in your car (when it's not moving!), sitting at your desk (you don't even have to close your eyes!) or waiting in line at the grocery store.  Any five minutes throughout the day can count towards your meditation goal.  

1. Straighten your spin and relax your shoulders.  You can sit in a chair or on a mat and cushion, whichever you prefer. (or even be standing or walking)
2. Take three slow, deep breaths, breathing in counting to four, breathing out counting to six.
3. Bring your awareness into your body, aware of how your feet feel against the floor.
4. Allow the breath to find its natural rhythm.
5. Focus awareness on the tiny sensations of breathing in and breathing out.
6. It’s normal that thoughts and feelings, even sounds and other sensations will arise.  Imagine each one to be like a cloud floating by in the sky.  We practice finding a balance of simply being aware of everything as if they were all clouds floating by, while continuing to focus attention on the breath.
7. There will be exact moments when you realize that you have been distracted.  Each of those moments can be celebrated! Those are moments of awareness. Then, just return to focusing on your breath.

What to do when tragedy strikes....

Here in Kansas City, we are struggling with the killing of three people by a 73-year old man filled with a lifetime of hatred and anger.  At the same time, there have been random shootings at cars on freeways around town and even at schools.  How can we cope with the feelings of fear, sadness, anger, rage, terror-the emotions that often rise up from the depths of our being?

From a meditative perspective, we have this precious moment to stop and decide how best to response, how to choose the most skillful action.  We can use the practices of concentration, awareness and positive imagery to transform our outrage into a force for positive action.

I have always been awed by the response of the Amish community when, in 2006, a man went inside an Amish school house in rural Pennsylvania and shot ten young girls, killing five.  Having children myself, I can understand the anger and rage that would arise from such senseless killing.  But, the Amish community banded together to immediately begin practicing compassion and forgiveness.  One of the grandfathers of the young girls killed, went and sat with the family of the man who killed her.  

What response will you choose today, to whatever thought, emotion or situation is arising in your life?  

After 27 years in prison, Nelson Mandela was freed.  A woman came up to him and begged him NOT to talk about about peace, because of all the horrific violence that his tormented people had endured for decades.  That night, Nelson Mandela went on national South African television, and began his address with, "I'm here to talk about peace."  His words and actions of reconciliation, in spite of the horrific treatment he and his own family had endured, saved a nation.

What can you do today to transform the world you live in? Being fully present, we can learn how best to pro-actively respond to whatever tragedy arises.  Be a force for change by beginning with yourself.  Sometimes it is time to fight back, sometimes it is time to resist, and sometimes it is time to be at peace--you can only know the most skillful response if you are fully present in the moment.

Moments are like snowflakes, each on unique and ephemeral...cherish each one!

Welcome the the first blog for SerenityPause.org!

I'm reflecting on a recent 10-day silent retreat where I came back to a realization that I had long ago--each moment is so unique and so precious, like a snowflake, yet I waste so many of them by not be fulling present. When I slow down and breathe into the moment, the world around me seems to calm down as well--it's the miracle of awareness!  Being fully present enables me to experience the essence of being alive, and gives me the insights and information I need to make enlightened decisions, not from the conditioned habits of my past, not from my projected worry of the future, but from the facts and reality as I know them in this moment.  And if I change my decision, there is always another moment right around the corner, to choose again and again.

choose to be present.  choose to be alive.  choose to truly live.