Easy ways to meditate

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.