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Meditation is predominantly a method to reduce stress. You don't have to be "spiritual" or to be a guru to do meditation. According to the dictionary the definition of meditation is: The action or practice of meditating. A life of meditation" is defined as " cultivating the presence of God in meditation and prayer". Realistically however, the practise of meditation has picked up momentum over the last decade as peoples lives become more stressful. Many people who are not actively attempting to create a connection to the "Divine" or "God", will aim to ensure that they spend time each week or each day meditating in any number of forms be it yoga or otherwise for the purposes of "calming their minds" and restoring their "emotional health". I know many people who do not define themselves as spiritual or psychic and some are even atheists, who still practise meditation for good over all health. Meditation holds value for all of us as part of healthy living. Another description of meditation in the current environment is:
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the practise of mindfulness - of creating a quiet space, living in the moment, right NOW". |
We all have the capacity to meditate - although some people state they can't. Meditation is not something that a person 'suddenly achieves'. it takes commitment and practice to be able to still the mind and focus on the present, through the breath. it is normal for a person to become aware that their mind has 'deviated from the task'. The skilled person will become 'aware' that the mind has 'veered' and redirect it without reacting with frustration at their perceptions of 'failing'. it is simply being aware - and redirecting the thought and energy. Refocussing gently.
Meditation and the Environment
The philosophy of meditation is that a "Master' can meditate anywhere at any time and not be impacted by what is occurring in the environment. Most people are not Masters and it takes many years of self discipline, practice and training to be able to sustain this level of self control or power over the mind. For most of us - when we meditate we are doing it for the purposes of healing and calming ourselves (or other). As we are working toward 'self mastery', it is easiest to create an environment that is conducive to keeping our mind focussed on the activity at hand. We can do this by:
1. Create a dedicated space for Meditation
2.Turning off the mobile and locking the front door.
3. if we share living space with other people - let them know that you will be unavailable and do not wish to be disturbed.
4. Creating an 'ambient' atmosphere in our meditation space often includes aromatherapy, candles and relaxation music.
a) aromatherapy - Lavender is said to be a 'spiritual protector' as well as soothes and calms the mind, supporting you to release 'mind chatter and focus on the meditation/breathing. Frankincense and Myrrh are also said to be protectors.' Nag Chiampa is said to support spiritual communication.
b) Candles are believed to 'burn up energetic 'dross' in the environment (Dross being anything less than love, peace and calm . As such they are believed to 'purify the environment' energetically.
c). Relaxation Music - anything we meditate to should be soothing, and should not have cymbals clanging and so forth. you will find that as you release yourself to the activity, that sudden changes in pitch, tempo and sound etc will jolt you out of your 'relaxed state'. To start with its good to have music that is fairly ' even'. Even the sounds of nature can interrupt if there is a sudden piercing bird call in the music. Practicing and trying different music will help you to identify which music is the best for you.
1. Create a dedicated space for Meditation
2.Turning off the mobile and locking the front door.
3. if we share living space with other people - let them know that you will be unavailable and do not wish to be disturbed.
4. Creating an 'ambient' atmosphere in our meditation space often includes aromatherapy, candles and relaxation music.
a) aromatherapy - Lavender is said to be a 'spiritual protector' as well as soothes and calms the mind, supporting you to release 'mind chatter and focus on the meditation/breathing. Frankincense and Myrrh are also said to be protectors.' Nag Chiampa is said to support spiritual communication.
b) Candles are believed to 'burn up energetic 'dross' in the environment (Dross being anything less than love, peace and calm . As such they are believed to 'purify the environment' energetically.
c). Relaxation Music - anything we meditate to should be soothing, and should not have cymbals clanging and so forth. you will find that as you release yourself to the activity, that sudden changes in pitch, tempo and sound etc will jolt you out of your 'relaxed state'. To start with its good to have music that is fairly ' even'. Even the sounds of nature can interrupt if there is a sudden piercing bird call in the music. Practicing and trying different music will help you to identify which music is the best for you.
Meditation - Completion Activities
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Given that Healing Meditations and meditations with a spiritual focus and intent can 'transport a person' to a space of heightened 'vibration', it is important to ground at the end of each meditation and directly afterward. During the meditation we might find our 'spirits lifted' to a space where all our 'senses' are heightened. our sense of hearing is more astute for example. Unless we ground at the end of the meditation the normal day to day living noises might 'make our nerves screech' so it can undermine the process of meditation UNLESS WE GROUND afterwards. Guided meditations end with the words "allow yourself to float back to your body in the present moment right now". Feel your fingers move, scrunch your toes" etc. and the process involves saying 'gently returning to the present and conscious state." For some people it might take more effort to return to a 'conscious state'. This can include tapping feet, (stamping them on the spot), to 'ground. Or having a glass of water. It is essential for a balanced life to remain grounded in our day to day living, and those people that fail to do so run the risk of 'being off with the fairies', impractical, illogical and basically deluding themselves, and making repeated and recurring flawed decisions with negative impacts on their lives and wondering why. Worst case scenario they will blame the universe for their situations and fail to take responsibility for their own decisions and actions.
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Metaphorically, a balanced person is like the bobbin on a string, who has capacity to shift upwards as needed or desired or downwards as impacted by life, but with the capacity to return to a centred space. Meditation takes the person to the highest aspect of the bobbin on the thread and life challenges can take the person to the lowest point of the thread. The balanced person is centred on the thread. Aim for balance!
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Self Compassion
he best reason for being compassionate to yourself as you learn the new skills of meditation is because not only is frustration and anger directed at self unhelpful, but it can actually be down right harmful within a spiritual context. if a person is too focussed on 'perfection' when it comes to meditating and being the 'meditation master' from the first attempts they run the risk of becoming obsessive within their approach and practice. Tibetans refer to the impacts of obsessive approaches where a person 'strains' to to achieve their 'moment to moment awareness', as a 'disorder of the life-bearing wind that supports the mind' (Lukoff, D. (2019). Spirituality and Extreme States. Journal of Humanistic Psychology, 59(5), 754–761. https://doi.org/10.1177/0022167818767511) In essence - straining can result in self induced psychosis. Be gentle, be kind, be patient with yourself, remove pressure from your experiences and allow yourself to enjoy the practice of meditation.
Balance
While it is tempting to spend a LOT of time in lengthy meditations (morning and evening), its worthwhile taking into account the wisdom given me by a Tibetan Buddhist tour guide based in the Himalayas. Buddhist wisdom is incorporated into daily living. Few have the luxury of meditating for hours on end each day and they find it mindboggling that Westerners will come to Tibet or the Himalayas for a 'spiritual experience' and refuse invitations because they 'need to meditate'. Gurus and the Dalia Lama will spend hours in meditation because they perceive that this is their 'purpose in life' as 'Spiritual Teachers'. Other people incorporate mindfulness and gratitude in their daily activities as they go about their daily responsibilities. The practice of Meditation is not about evading life, or avoiding painful or challenging circumstances. Meditation assists us to respond proactively to challenges while retaining inner peace. Meditation and Mindfulness activities can be very brief and included with our daily activities: That doesn't mean we DON"T set aside time for lengthier meditation, it simply means - retain a balance in your life. The saying 'all study and no play makes Johnny a dull boy' is equally true around spiritual practice. Life is more enjoyable when we are actively engaged with it and when there is social connection combined with laughter. We must make time for life balance. if we refer to the diagram above - then we see that too much meditation means that we are living in a space of 'celestial' and our life is out of balance.
Simple Daily Meditations
Meditations that can be incorporated into our daily activities can include Mindfulness activities such as mindful walking or eating - which are outlined further down in the page. Or they can include simple healing visualisations that can be conducted at any time throughout the day.. You will find some simple examples below:
Sacred Breathing - Activity
Simply explained - sacred breathing is the focus on the breath/ and the process of breathing and making that the central thought/intention. Breath is the 'prana' of life, it carries the life force within it. So the ancient customs in some cultures state that we are all born with a limited number of breaths that predetermines the length of our life span. Hence we treat the breath with respect and we use it wisely. if you have ever noticed -when you become unsettled or upset, the breathing alters - we either gasp for air, or we pant. Emotion disrupts our 'prana' and our life force. Sacred breathing exercises, help to not only balance our emotions, but also regulate them and to extend the 'life force'. it is helpful for some to apply imagery (if they have a creative imagination) to the activity. In this case - the idea would be to imagine the breath as a beautiful white rainbow flecked light that enters the body on the in breath and is held within the auric body. The breath has motion to it.
1. On the inbreath - inhale deeply through the nose to the count of five, into the lungs allowing it to push your diaphragm out. (you might find it easier when starting this practice to start with three breaths and then increase them as time goes by).
2. HOLD the breath for the count of Five
3. On the out breath - exhale gently through the mouth to the count of five ensuring that all the air is expelled from your diaphragm, you might want to give a little 'push' at the end of the exhale to clear the lungs.
4. HOLD the breath for the count of five before inhaling again.
Repeat the exercise for about another four breaths. All told this activity takes about five minutes. A toilet/bathroom break if you work in a busy office and it can be done on the toilet if you are really under pressure
TIP:: Sacred breathing underpins ALL meditation including the Guided Visualisation meditations because it 'calms the body and mind at a core level.
INTERESTING FACT: This sacred breathing exercise has been hijacked by the US military and is referred to as 'Box Breathing' for soldiers in combat and high risk situations.
1. On the inbreath - inhale deeply through the nose to the count of five, into the lungs allowing it to push your diaphragm out. (you might find it easier when starting this practice to start with three breaths and then increase them as time goes by).
2. HOLD the breath for the count of Five
3. On the out breath - exhale gently through the mouth to the count of five ensuring that all the air is expelled from your diaphragm, you might want to give a little 'push' at the end of the exhale to clear the lungs.
4. HOLD the breath for the count of five before inhaling again.
Repeat the exercise for about another four breaths. All told this activity takes about five minutes. A toilet/bathroom break if you work in a busy office and it can be done on the toilet if you are really under pressure
TIP:: Sacred breathing underpins ALL meditation including the Guided Visualisation meditations because it 'calms the body and mind at a core level.
INTERESTING FACT: This sacred breathing exercise has been hijacked by the US military and is referred to as 'Box Breathing' for soldiers in combat and high risk situations.
Cleansing Ritual for the Busy Person
This specific meditation is one which you can do while showering in the morning, hold the thought of intention for a brief moment (what is the outcome you intend to gain by doing the activity? In this instance it is to purify your aura and auric bodies, and balance your chakras, remove anything that is less than love from your 'sphere' and replace it with kindness, compassion and peace). As you step into the shower call upon the "Divine Creator God, Angels and Guides to assist you with the process under grace and in the Divine way. As you step under the shower you visualise on the "In breath" a beautiful Electric Blue colour OR a brilliant white that reflects the hues of the rainbow within it - much like the colour of the pearl), coming from the heavens above (an infinite space) pouring down like a pillar, enclosing you within it, and then extending below your feet into the earth core. With the first 'in breath', you pull it from the heavens to the count of 5, then you visualise it swirling around and through your body for the count of five, and then on the exhale you PUSH the colour through the soles of your feet and into the earth core. With the next in breath - you pull the colour from the core of the earth to the count of five, and then swirl it around your body - within and around - and then on the exhale you PUSH the colour through the top of the crown to the Infinite Heavens above. If a shower takes three minutes - this is about the length of this activity. As you get out the shower remember to thank the Divine for their assistance. You can adapt this visulaisation to what feels comfortable to you - i you feel more comfortable visualising standing under a waterfall , with the coloured water flowing over you - then use this process. You might feel more comfortable doing this activity in the bath - in which case imagine yourself being submerged under the beautiful coloured water. The process is only limited by your imagination.
Simple Centring & Grounding Activities for the Busy Person
Not all of us have the luxury of working in a spiritual sanctuary. Many people work in high pressure, demanding jobs with huge responsibilities and accountabilities. For these people - they are at greater risk of having boundary compromises and becoming overwhelmed by life tasks. Remedies for this include:
1. Taking a five minute break and stepping outside and breathing in the outdoor atmosphere. Even better if there is a tree nearby - kick your shoes off and scrunch your toes into the earth..
2. If there is a tree - you could sit beneath it and lean your back against the trunk of the tree while practicing some 'sacred breaths'.
3. If there is a tree but its not big enough to lean against -you could extend your hand and rest it against the tree (and if you felt the need you could really peruse the trunk and the leaf formation and really NOTICE the health of the tree).
4. Get a glass of water and drink it MINDFULLY - sip it slowly and swirl each mouthful around your mouth and allow yourself to FEEL the sensation of the water going between your teeth, over your tongue, and against the roof of your mouth. You could even allow yourself to taste the crisp clean taste and the purity and visualise it passing from your mouth, through your upper torso and into your body, rehydrating and balancing your physiology.
The only limitation with any of these exercise is those that are imposed by your own mind and imagination. These techniques are simply tips and strategies, YOU are the best person to determine what works for YOU! .. (sometimes it can be all of them at different times -the more 'tools in the toolbox' the more options we have at any given time.
1. Taking a five minute break and stepping outside and breathing in the outdoor atmosphere. Even better if there is a tree nearby - kick your shoes off and scrunch your toes into the earth..
2. If there is a tree - you could sit beneath it and lean your back against the trunk of the tree while practicing some 'sacred breaths'.
3. If there is a tree but its not big enough to lean against -you could extend your hand and rest it against the tree (and if you felt the need you could really peruse the trunk and the leaf formation and really NOTICE the health of the tree).
4. Get a glass of water and drink it MINDFULLY - sip it slowly and swirl each mouthful around your mouth and allow yourself to FEEL the sensation of the water going between your teeth, over your tongue, and against the roof of your mouth. You could even allow yourself to taste the crisp clean taste and the purity and visualise it passing from your mouth, through your upper torso and into your body, rehydrating and balancing your physiology.
The only limitation with any of these exercise is those that are imposed by your own mind and imagination. These techniques are simply tips and strategies, YOU are the best person to determine what works for YOU! .. (sometimes it can be all of them at different times -the more 'tools in the toolbox' the more options we have at any given time.
Mindfulness Activities
Environmentally Aware Meditation for Emotional Regulation and Stress Relief
This meditative technique is very safe, and keeps us grounded in the present moment. There is no need to close your eyes and strain to see or visualise anything. Basically you could be sitting indoors, or outdoors, but I believe outdoors generates greater feelings of pleasure. You could even take a cup of tea out there with you.
Sit and focus on your breath, just breathing in and breathing out, feel the breath going deep into your lungs and feel it leaving your lungs. If you do 2 or three of these it will help to focus your intent, and also the oxygen entering your lungs helps to invigorate your the cells in your body. As you sit there - pay attention to your environment, and start making mental notes, you are going to ask yourself some questions. The whole exercise will only take about 15 or 20 minutes. I have put examples and samples in the first instance for you to consider.
STEP 1 -Ask yourself - what can you SEE? what is in your line of vision? Choose FIVE OBJECTS that you see. For instance in this picture we might say "I can see green leaves, i see pink flowers, I see white flowers, i see fern fronds." Move onto the next step.
STEP 2: Ask yourself - what can I HEAR? Then you would note FIVE SOUNDS(Using my imagination), I can hear insects buzzing over the leaves, I can hear a bird tweeting, I hear the kookaburra laugh, I hear the wind rustling through the leaves,and I can hear a plane flying over head.
STEP 3: Ask yourself - What can I FEEL? Then you note FIVE PHYSICAL sensations. .. I can feel the pressure of the chair seat against my bottom. I can feel the pressure of the cup handle against my fingers, I can feel the fabric of my shirt against my skin, i can feel the breeze blowing over my bare forearm. I can feel the air drift as a mosquito blows past my nose.
STEP 4: Ask yourself - What can I SENSE? Pay attention to your body and levels of comfort. I can feel tension in my stomach, My toes feel cramped, I feel jittery, I feel warmth and peace in my heart region. and so forth.
Once you have completed the 4 steps, you return to STEP 1 and repeat the process, but this time instead of putting your conscious awareness onto five things, you choose four objects, four sounds, four physical sensations and four sensations. Then return to STEP one and go through the process again reducing the number of items to be aware of until you are down to noting 1 object/sensation/ feeling and sound. At that point you have completed the conscious meditation and you will feel very present in the moment and very peaceful. You will be surprised. When you first start you may strain a little to expand the things that you notice. However, don't struggle, don't strain, be gentle on yourself, at the end of the day - its all about practising and each time you do it you will get better at it, and the other wonderful thing about this technique is that even if you can't think of all the answers to all the questions - if you are sitting outside, by the time you get up and walk back inside, you are far more relaxed, far more connected to your environment and tend to carry appreciation and awe at the world around us. You start to notice more things that make your "heart sing" and put a laugh in your heart, and it could be as simple as just watching the birds feeding their babies. NOTE!! THESE TECHNIQUES IS NOT A SUBSTITUTE FOR PROFESSIONAL MEDICAL TREATMENT, DIAGNOSIS OR ADVICE.
Sit and focus on your breath, just breathing in and breathing out, feel the breath going deep into your lungs and feel it leaving your lungs. If you do 2 or three of these it will help to focus your intent, and also the oxygen entering your lungs helps to invigorate your the cells in your body. As you sit there - pay attention to your environment, and start making mental notes, you are going to ask yourself some questions. The whole exercise will only take about 15 or 20 minutes. I have put examples and samples in the first instance for you to consider.
STEP 1 -Ask yourself - what can you SEE? what is in your line of vision? Choose FIVE OBJECTS that you see. For instance in this picture we might say "I can see green leaves, i see pink flowers, I see white flowers, i see fern fronds." Move onto the next step.
STEP 2: Ask yourself - what can I HEAR? Then you would note FIVE SOUNDS(Using my imagination), I can hear insects buzzing over the leaves, I can hear a bird tweeting, I hear the kookaburra laugh, I hear the wind rustling through the leaves,and I can hear a plane flying over head.
STEP 3: Ask yourself - What can I FEEL? Then you note FIVE PHYSICAL sensations. .. I can feel the pressure of the chair seat against my bottom. I can feel the pressure of the cup handle against my fingers, I can feel the fabric of my shirt against my skin, i can feel the breeze blowing over my bare forearm. I can feel the air drift as a mosquito blows past my nose.
STEP 4: Ask yourself - What can I SENSE? Pay attention to your body and levels of comfort. I can feel tension in my stomach, My toes feel cramped, I feel jittery, I feel warmth and peace in my heart region. and so forth.
Once you have completed the 4 steps, you return to STEP 1 and repeat the process, but this time instead of putting your conscious awareness onto five things, you choose four objects, four sounds, four physical sensations and four sensations. Then return to STEP one and go through the process again reducing the number of items to be aware of until you are down to noting 1 object/sensation/ feeling and sound. At that point you have completed the conscious meditation and you will feel very present in the moment and very peaceful. You will be surprised. When you first start you may strain a little to expand the things that you notice. However, don't struggle, don't strain, be gentle on yourself, at the end of the day - its all about practising and each time you do it you will get better at it, and the other wonderful thing about this technique is that even if you can't think of all the answers to all the questions - if you are sitting outside, by the time you get up and walk back inside, you are far more relaxed, far more connected to your environment and tend to carry appreciation and awe at the world around us. You start to notice more things that make your "heart sing" and put a laugh in your heart, and it could be as simple as just watching the birds feeding their babies. NOTE!! THESE TECHNIQUES IS NOT A SUBSTITUTE FOR PROFESSIONAL MEDICAL TREATMENT, DIAGNOSIS OR ADVICE.
Mindful Walking Technique
"Mindful walking" is another form of meditation. the same pinciples of awareness of your self and your environment apply. For this exercise, you concentrate on being aware of the feel of the ground beneath your feet, your breathing (inhale and exhale), and applying rhythm to the breath. You notice your surroundings as an OBSERVER, practising non reaction (unless of course you become aware of a risk in the present moment!), Let your other thoughts go and focus on the here and now. taking in the view of the sky and landscape, other walkers, sensations of the breeze, the air temperature, your skin temperate, and just be PRESENT in the moment - enjoying it.
Mindful Eating Technique
This is another very simple technique, and involves eating your meal without engaging in any other activities, (including talking), - no newspapers, books, TVs or radios in the background to distract you. Your whole attention is focused on to the piece of food that you are about to eat, how it looks and smalls, how you cut the food, the muscles you can feel being used to raise the food to your mouth, and the texture and taste of the food. You also chew the food slowly and savour each mouthful.
You will be amazed at how different your foods taste when eating this way. It is also good healthy eating practise, as it allows your body to digest more effectively leaving you feeling fuller for longer. The additional benefit is - that it can even be part of a ritual of "honouring the universe" or " the Goddess" (if this your thing) for the abundant supply of nutritional food available.
You will be amazed at how different your foods taste when eating this way. It is also good healthy eating practise, as it allows your body to digest more effectively leaving you feeling fuller for longer. The additional benefit is - that it can even be part of a ritual of "honouring the universe" or " the Goddess" (if this your thing) for the abundant supply of nutritional food available.
(Images Copyright unknown)