Now that you are excited about the benefits you will receive from an ongoing meditation practice, the next step is to begin making part of your daily routine. Here’s step-by-step support for your budding meditation practice:
1. Make a commitment to yourself. Five minutes a day? Ten? Thirty? One hour? Commit to a meditation practice, no matter what daily quantity, for three months; then decide if you like it or not.
2. Choose your meditation space. Make it nurturing, comfortable, simple, relaxing, and peaceful. Use this same space each time you meditate.
3. Choose your meditation time. Meditating at the same time every day builds an automatic response into your mind and body. Your whole self begins to cooperate when you sit down for your time!
4. Find a spiritual symbol that resonates with you. Why? A symbol that is steeped in tradition or meaning for you will magnetize your innate spirituality.
5. Find a methodology that works best for you. Try a few of these to find out your own meditation style preference:
a. Perhaps a guided meditation would help keep you focused. There are CDs, mp3 recordings, YouTube videos, and even smartphone aps with all sorts of guided meditations. Find two or three that you like so you can use them interchangeably.
b. Centering prayer is a wonderful tool for a busy mind! Take a prayer that resonates with you, and recite it slowly to help you quiet your mind. Repeat slowly and sincerely throughout your time.
c. Mindfulness is the practice of observing your thoughts, feelings, body sensations, and breath, with detachment, non-judgment, and compassion. Being present with what is, without having a conversation about it in your head, is an excellent and very portable meditation practice.
d. Visualization is a method often found in guided meditations, but you can create your own. Imagine yourself spreading out of your body, filling the room you are in, then stretching through your whole house, then neighborhood, then city, then state, then country, then throughout the entire planet, then universe! Sit in that expanded state without inner comment.
e. Group meditation is a great way to keep your commitment to yourself. Although it may not be feasible to meditate with a group every day, once a week—or even once or twice a month—has great value. You receive a vibration boost from others when everyone is generating energy for the common purpose of meditation.
6. Keep a journal. Meditation is going to awaken you to new ideas, experiences, and insights. Writing them down helps assimilate those new understandings into your consciousness.
7. Practice every day, no matter what! Some days, your meditation will feel extraordinary, or maybe it won’t. Either way, trust that something is happening, even if you aren’t consciously aware of it. Go back and remind yourself of the benefits of your practice. Let it be okay that you don’t feel enlightened at the end of your first month. Meditation is like brushing your teeth—you just gotta keep doing it for the best results!
Now give it a try! You will be grateful that you gave yourself this gift of a meditative life!
Meditation, meditation, meditation. It’s everywhere. Everyone is talking about it. You’ve heard them say how wonderful it is. You want to give it a try, but it seems a little mysterious and “out there” to you; and you don’t know where to begin, or why you even should.
Let’s start with what it is. Meditation could be defined as a process: At first, it is the act of focused attention on a single subject. Eventually (and I do mean eventually), it is merging with the Infinite. You only need to be concerned with the first part, which is the discipline itself.
Before you jump into the discipline, it is important to know why you are doing it. What are the benefits of meditation? Surely they are innumerable, and outcomes can be different for you than your friend who meditates. You are a unique soul that will receive unique benefits from your practice!
There are, however, a few given benefits from a consistent meditation practice:
Does it sound worth it now? Excellent! Next month I’ll walk you through some steps and methods to support your meditation practice. In the meantime, explore some times of day that would work best for your meditation practice. Look into a space in your home that would serve as a spiritual refuge for you. Get ready to commit to your soul!
Take Time Apart
Lately there has been much talk about how busy a society we are, the evils of technology, and what a shame it is that we connect online more than in person.
Yet there is another practice that is emerging simultaneously with our busyness: Realizing the importance of taking time away from it all! Meditation, yoga, sitting by the beach, and other forms of quiet time are finding their way into many people’s routine.
Sometimes clients share their involved story with me, then say, “I just don’t feel I am handling it well.” In most cases, they are handling the situation beautifully, but forgetting to handle themselves as conscientiously as they are the other people and events. I will gently reflect that perhaps instead of needing to do more, it is time to do less, to take time apart from the situation and renew themselves.
What are some ways you renew yourself? Having a list of three or four things can help your renewal time feel fresh. Other people like their standby of one or two activities (or inactivities!). Taking a walk, listening to music, relaxing in a hammock, reading a book are other ways to take a vacation from busyness for a while.
I love riding my bike around a lake near our house. Biking has always been a refreshing activity for me—feeling the wind cooling me as I ride, looking at natural surroundings or pretty neighborhoods, and enjoying the exercise-induced invigoration when I’m done. My favorite trail is in Busse Woods, passing the elk as I ride; but even shorter rides near home can feel like I was gone for hours!
If these activities still seem too time-consuming in your busy day, try taking two minutes two or three times throughout your day to breathe. Stop what you are doing and do some diaphragmatic breathing—breathing from your belly—in and out for two minutes. Try it right now…Refreshing, right?
There is always time to take time apart--and there is always the need to do so!
Lynn Barrette, LCSW Blending psychology with spirituality, I offer tools for forgiveness, acceptance, meditation and relaxation, and positive parenting solutions.