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| Category: Meditation |
Date published: August 21, 2008 |
 We all have very busy lives. Whether its work, school, children, spouses, pets, or hobbies life can get really hectic at times. There are times when we feel like we don't have a moment to breathe. It is at these very moments where simple meditation techniques can help you do just that- BREATHE!
Meditating is often misunderstood. When you think of meditating, what do you picture? A group of monks, sitting in a circle, singing in a foreign tongue? Or yogis, chanting the OM? Or a person sitting in a silent trance? If this is what you picture then you are correct, but not entirely. There are many forms of meditation. You just have to find the type of meditation that works for you. You may need to use different meditations for different days according to your mood and/or energy level.
Are you concerned that you'll never find the time to meditate? Well, how much time do you think you need? The good news is that there is no strict law regarding the length of a meditation session. Unsure how or where to begin? All you really need is one minute to gain the benefits of meditation. Yes, just one minute! You'll be amazed how much this minute will do for you.
Try it, you can do it anywhere. Take a minute at work, or find a moment alone sitting in your parked car. Make it a game with your kids. Even if you have to go into the bathroom or laundry room for a minute in order to gain some privacy. We can't use the excuse that we don't have the time- we must make the time. Just like we make time to brush our teeth and put our clothes on every morning. Make this one minute part of your routine. Who knows? You may even begin to work your way up to two or three minutes!
Here are three basic techniques to turning a minute into meditation: (For all these techniques, try sitting comfortably with a tall spine, shoulders and face relaxed. Sitting crossed- leg style is a common position often used for meditation. Keep in mind; you can do these meditations lying down as well. Rest your arms and hands wherever they feel comfortable. Many people find it easier and more relaxing to close their eyes, but you can also find a focal point, a point that is not moving, to focus on through the meditation. If you are in an area where you can play relaxing music, you may want to do that as well, although it is not necessary. To keep track of your minute, it's best not to use a clock that's facing you as this can be a distraction. If you choose to use a clock, set the alarm and make sure you cannot see the numbers. You can also set an alarm on your cell phone, watch, or even oven or microwave. Before you begin, take a Welcome Breath- a smooth, inhale in through your nose, and a slow exhale through your nose. Through all meditations, exhale every last drop of air out, which will cleanse the lungs of stale, old air. At the end of each meditation, place the palms together in front of your heart, honoring your body, mind, and spirit. Bow the head and take a final deep inhale and exhale to signify the end of your meditation practice.)
* Counting Meditation- (The counting is done in your head.) As you inhale, count to four, and as you exhale, count to six, seven, or even eight. Let your exhale be longer than the inhale. As you continue this meditation, notice the cool air going into the nostrils and then notice the warm air coming out of the nostrils.
* "In and Out" Mantra- As you inhale, think the word "In" and as you exhale, think the word "Out". Imagine inhaling positive, peaceful energy, and exhale any stress or tension. You can also use your own mantra. For example, you may want to inhale and think the word "Be" and exhale, think the word "Still". It can really be whatever you want.
* Visualization- (This meditation works best with the eyes closed.) As you breathe deeply in and out, picture yourself at a place where you feel most peaceful. It may be the beach, a favorite vacation spot, or sitting around a table with those you love. Notice the way this place smells, looks, tastes, feels. Bathe in your surroundings and breathe.
Each of these examples all encompass one major element- BREATHING. Without breath, there is no life, so you must consciously breathe through each and every meditation. This is why when people are stressed, we say "Stop, take a deep breath". Throughout the day we take short, shallow breaths and will instantly feel better when we breathe deeper and longer.
Most of the time, when meditating, our minds just won't "go blank" like we think they should. One common misunderstanding is thinking the mind has to be totally clear in order to be meditating. So when we go to meditate and our thoughts are coming and going, we think we're awful at meditation and give up too quickly. What's really happening is that we are over thinking the whole process. Thoughts are actually part of meditation. You can acknowledge your thoughts, but the challenging part is being able to let them go and return to your breath by continuing the counting, mantra, or visualization. But don't get discouraged- it takes practice and time! It's like anything we do in life. The more you practice, the better you'll become at meditating.
So what are you waiting for? Your minute starts now...
If you have any questions about these meditations or would like some more meditations to add to your routine, feel free to contact me!
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