A Meditation on Meditation
A meditation practice right now might help take some of the rough edges off the frazzled and anxious situation we all find ourselves in. I’ve meditated for many years and know that it helps me stay calm. This is what I can say about it.
In my sitting meditation practice I have found that what matters is consistency, not necessarily intensity. A little bit each day can be very beneficial. First thing when I wake up is wonderful, but any time of day works well. For me a 20-minute session is ideal, but even five minutes is calming. Longer meditations can be extremely relaxing.
For sitting meditation find a quiet, private and comfortable place to sit so you can keep your back straight with its natural curvature of the spine. On a mat or cushion or in a chair is fine. If in a chair, your feet should be flat on the floor.
If you can comfortably cross your legs that’s okay, but you do want to be comfortable. Rest your hands gently on your thighs flat up or down. The truth is you can meditate almost anywhere, if you want.
I like to close my eyes softly, but leaving your eyes about half closed and gazing out a few feet in front of you is fine, too. Whatever works for you is good.
I breathe deeply in through the nose and out through the mouth with my tongue lightly touching the roof of my mouth just behind my two front teeth. Paying attention to your breath is your focus, and as thoughts arise you gently let them go and return to paying attention to your breath.
I find mantras helpful. In my mind I say “I am…” and whatever my intention is on the in breath. Then a big (sometimes audible) “Om” on the outbreath. So, “I am healthy…Om…I am happy…Om…I am calm…Om…I am perfect, great, a master, strong, grateful, thankful, present,” you get the picture.
Sometimes I’ll do that for a while and then drop the mantra once I’m settled in and just count on the in breath and just leave the Om on the out breath. One and Om, Two and Om, Three and Om, etc.
I like to have a regular timed session, so counting breaths helps me keep time without setting an alarm (Ouch!) or having to look at a clock. Deep breathing up to fifty after a few mantras to start and then a few mantras when I finish gives me about a twenty minute meditation and usually a pretty good feeling or focus coming on in my forehead (the “third eye.”) If I want to go longer I just add more breaths. Sometimes I’ll count up to fifty and then backwards to zero. Counting keeps my mind from wandering off into thought loops.
Breathing and counting like this is great way to relax and fall asleep too when you’re in bed and your mind is spinning and you can’t sleep. Even if you don’t drop off right away, you’re still getting some rest from the ruminating.
Music or no music? Music seems to work for me, although I meditated for years without it. Apple Radio and Pandora have a ton of stations with relaxation / meditation / spa / healing vibrations / ambient tunes that work really well at a barely audible volume which soothe and don’t distract.
The works of Simrit Kaur, Joanna Brouk and Brian Eno are especially good for me. Sometimes classical music with something like Eric Sadie is a nice change of pace. The good news about the music is that it is relaxing and it is in the present moment, so rather than causing the mind to wander it tends to help my mind to stay here and not skitter about.
I’m not sure where I come down on guided meditations or group meditations. I’ve done both and they can be interesting and helpful, but I’ve never been compelled to seek out either as a routine practice. That doesn’t mean they aren’t valuable. It just means they haven’t captured my attention in a significant way. Yet.
Science tells us even small amounts of meditation can change our brain in positive ways, and it’s a worldwide practice that goes back over 2000 years. All I can say is that it helps calm me down and keeps me more serene throughout the day. When stressed, I’ll just focus on my breath and that reduces anxiety and helps me center on what’s essential at that time.
Sitting meditation is good, but so is lying on your side, standing or walking meditation. A walking meditation in a natural setting is really spectacular. Any form of putting your attention squarely on the here and now can be a form of meditation. Cleaning, doing the laundry or doing the dishes can be great meditations; just regulate your breathing and focus on what you’re doing.
Remember, you can only think about one thing at a time, so you are choosing wisely in this moment’s meditation practice to think about your breathing and being still and focused on the matter at hand.
So it’s all good. No need to critique or judge. There is literally no wrong way to meditate, so don’t overthink it. Because it just is what it is. Just relax and go with the flow. See what happens. No expectations. No goals. Just be in the moment, and you’ll be amazed by the clarity and calm that emerges.
The practice itself fosters attention. Attention in all directions. Attention to your self, others, the earth, its ecosystem, the cosmos. Attention to and reception of all that positive energy. No problem!
You may sometimes feel like you’re floating. Can you float? Well, mentally yes I think you can. You can be grounded physically and be as light as a feather. An interesting dichotomy. Here and elevated, all at once. Yay to that!
So develop a discipline. Invest the time. Just do it, and be patient. Positive changes can be very subtle at first, but they come. No pressure. Just be where you are. Know that it will help you.
Just be. Be now. Be now. Be here now.
Don’t do something; just sit there!
And awaken!
