People have this idea that meditation is something that you need to develop some skills to be able to do. That is not true. It is as simple as what you focus on. I had been interested in yoga and things like that for years, but I always thought I was too high-energy (especially in my mind) to be good at meditation. When I started my yoga teacher training at Whole Yoga School in Denver, it was a 6-month training, and one the first night they told us that we would have to meditate every night, and I thought–F$^&, I am not going to do that. I wanted to, I wanted to be this great yogini with a super peaceful vibe, I wanted it baaaaad. But I knew I wouldn’t, I couldn’t meditate every night.
And I did. I sat in meditation every single night for 11 months, even New Year’s Eve when I came home late. I just did, because once you start you realize that it really is as simple as starting. Whatever happens after that is a perfect part of your meditation. Don’t get me wrong, I certainly did not feel like every moment was perfect, that’s not the point. I had frustrated meditations, and distracted meditations, and epiphanous meditations, and sleepy meditations, etc, etc, on and on, and they were all just what I needed. And they changed my brain, they changed my life.
There are many ways to meditate, I outline 3 types here and then give you some options to help you build a habit and show you how it can change your life. The more active, or guided meditations, are good for when you want to change your immediate experience and for particular goals. Silent meditation is what changes your brain chemistry and changes how you respond and react in the world.
Vipassana:
Silent Meditation
I know that this is intimidating (see story above), here’s the thing, you can start very small, start with 3 minutes, really, it will make a difference, and it will get easier. People think they need something special to start meditating, you don’t. You just need to sit down and do it. A mantra is very helpful, I’ll share two of my favorites, but there are a billion, it’s just something to focus your thinking mind on. I love Thich Nhat Hahn’s, ” I am breathing in” on the inhale, and “I am breathing out” on the exhale, especially if you are just starting. My “go-to” is “Ham Sah”, or “the natural mantra” because it sounds like a breath (those are long a sounds) It means “I am That”; I am, just as you are, the divine, the universe, the all. It is Ham on the inhale and Sah on the exhale.
Meditation is not usually sitting with no thoughts going through your mind. It is not always easy, and it may not feel peaceful. You will think of other things, that’s ok. I find a puppy a good analogy. If you are training a new puppy for a walk, if they go astray, you don’t jerk them back with judgment, you gently, with understanding, urge it back to the path you are on. It is the same with your mind, when your mind starts thinking about your grocery list, or what that person said to you, etc., you gently come back to your mantra. That’s it, just start. You can find here some formats for starting to build a habit, if you find that helpful, but whatever feels like the right thing for you is what you should do.
Pranayama:
Breath Control
We breathe differently throughout our day. If we are angry or scared, we breathe differently than when we are calm or joyful. That is a two-way street though, we can use our breathing to affect our mood. Deep breathing of any kind has an effect of stimulating the parasympathetic nervous system so that body and mind can recover and heal.
Here are 2 examples of pranayama:
- Bhramari: Buzzing Bee Breathing
This breath is best done while making the buzzing sound, the vibrations are soothing to the nervous system. Just breathe in through both nostrils, then buzz out for as long as you are comfortable.
- Nadi Shodhana: Alternate Nostril Breathing
Sit comfortably, position a finger of one hand over each nostril. Close your left nostril and breath in through your right. At the top of the breath, close both nostrils, then release the left nostril to exhale. Exhale fully through the left nostril, then close the left nostril at the end of the breath, open the right nostril, and continue for several minutes if comfortable.
Guided
Meditation
Guided meditations use your imagination as a way of changing your immediate experience. They give you tools for when you are feeling scattered, anxious, angry, lonely, trapped, uninspired, and on and on…
Here are 2 few examples of guided meditations:
- Progressive Muscle Relaxation
Start with your feet, tense up every muscle in your feet for a breath and then release it. Move up to your lower legs, tense up the muscles in your calves, and release them. Next your thighs, tense and release. Then the stomach and torso tense and release. Arms and hands next, and finally the neck and head. Finally, tense up all of the muscles in your whole body and relax. Then lie comfortably in that relaxed state.
This can be alternately done without tensing muscles and just bringing awareness to the areas of the body
- Heart Opening Meditation
Sit or lie comfortably, I like to sit with my hands cupped in front of my heart. Close your eyes and slow your breath. Imagine the bud of a flower where your heart is in your body. As you breathe in, imagine that the breath is coming into your heart and opening up the petals of the flower. On each exhale, you can imagine that it expands further. Spend as much time here as you like.
For more ideas and inspiration, check out my Pinterest board…
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