Meditation is simply
learning to create
a gap between stimulus and response. You can learn to hit the pause button and
rest in the
present moment, without getting so entangled in the past or the future, the sensations,
judgments, opinions, ideas, worries, stories, sounds, sights, fears or whatever
else arises within us or around us. Ever
felt at peace in nature or sitting by the ocean? These are meditative moments, and be
integrated into everyday living.
Here is an easy guide to a simple meditation
practice:
1.
Straighten your spin and relax your
shoulders. Eyes can be open or closed.
You can sit in a chair or on a mat and cushion, whichever you prefer.
2.
Take three slow, deep breaths, breathe in
counting to four and breathe out counting to six.
3.
Bring your awareness into your body, aware
specifically 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 across the sky. Practice finding a balance of simply being
aware of them as if they were all clouds, without trying to hang on to any of
them AND not trying to push anything away.
7.
There will be exact moments when you
realize that you are distracted. Each of
those moments of realization can be celebrated, because those are moments of
awareness. Then, just return to focusing on your breath.
Here are some extra tips for easing into
meditation:
·
Set your worries aside: Find a blank piece of paper and a pen to set
beside you as you meditate. If a
specific worry, concern or action item arises that is difficult to let go, write
it down on the paper, then return to focusing on your breath. Your worry or concern will still be there
when you are done.
·
Phone calls: Each time the phone rings, take three deep
aware-full breaths before you answer and three more after you hang up. How wonderful to have a meditation reminder
so close at hand as your phone! Bring
awareness to how the content of phone calls impact your thoughts, feelings and
sensations.
·
Red lights or standing in line: Instead
of letting irritation arise while you’re driving or waiting in line, imagine
using each delay as an opportunity to be aware and breathe deeply, aware of
internal sensations, emotions, thoughts, as well as externally aware of the
people and circumstances around you. To add an extra benefit, use the power of
your imagination to wish everyone around you more happiness in their life,
simply by radiating out a sense of loving-kindness and compassion for each
person.
·
A wristband or rubber band: Wearing
something like those simple plastic colored bracelets or even just a rubber
band can be a visual reminder to take a few deep aware-full breaths throughout
the day.
·
Every time you walk through a doorway: Use this
regular activity to create a moment of awareness. Our minds often race ahead to where we’re
going or are still processing what happened in the room we just left. This simple practice helps create a little
gap in the present moment to pause and be aware.
