Many people find it difficult to meditate, the word alone can conjure up quite an unsurmountable attainment to many of us, that we don’t even have the desire to try. Many people are also under the assumption that you have to rigidly subscribe to some specific dogma in able to be a participant in such a practice, of course this simply isn’t so. It is a practice that is procurable to all of us, no matter what your belief system or firm lack there of. The benefits of meditation on a daily basis are incontrovertible. We don’t need studies to tell us this, the proof is in the pudding so to speak. Just try it for a week and feel the difference it makes in your world, then keep going day by day. Stand back and be utterly amazed. You will realize a calm within and all around you that you have never known before because you will be embraced by the beautiful process of deepening your connection to your higher self. You will be able to quiet your mind so you can hear inner guidance with crystal clarity. Your interactions with those around you will become infinitely more clear and balanced. Problem solving will become easier. If you find more traditional forms of meditation difficult in the beginning (you don’t do Yoga, don’t like chanting…), try this simple one below to begin with. Anyone can meditate it all starts with just one breath. And if this one doesn’t work for you, read on and try some of the other suggestions below to get to that same place.

Find a quiet space where you will have some time alone for awhile without interruption. Sit in a comfortable position - half lotus, full lotus, or crossed legs preferably on the ground if possible. You may use a cushion placed underneath your tailbone so your back stays straight effortlessly. With hands loosely opened up to the sky resting on your knees, and eyes held gently closed, breath in filling up your abdomen with air and move it steadily up towards your diaphragm through your throat to your nose on the count of 4, and then breathe out slowly from your mouth, down your throat, through your diaphragm, and slightly squeezing the entire breath out at your lower abdomen. Begin again, and keep counting slowly 1, 2, 3, 4 in, 1, 2, 3, 4, out. If your mind starts to wander, no worries, just begin counting again and pay attention to the rhythm of your breath. If it helps you can recite a particular mantra - lately I have been using: Breath in pure white light, breath out shiny rainbow colors, and I visualize that exact thing as I say it in my head.

Start for 5 minutes the first day and build on to that each consecutive day. Twenty minutes to a half hour a day is a nice, doable practice for most of us, and of course feel free during times of stress or befuddlement to find additional moments or chunks of time throughout your day to bring yourself back in balance. Once you get used to quieting yourself, you can do this anywhere. It is nice however, to have a place that you go specifically for meditation. This can be an area of sanctuary within your house or yard. It can be in a place of traditional religious worship. It can be in a garden, or in the woods, a favorite mountain top or rock…the list goes on - wherever you are moved to be still.

If the above meditation is not working for you, try one or a few ideas from the lists below by putting yourself in the moment completely. Breathing is key though, and whenever you feel your mind getting chatty on you, set it free by remembering your breath.

Earth Elements

• Find a patch of grass to sit on and listen to the sounds around you, let them move in and out of your awareness, not grasping on to any one in particular.
• Rest against a tree trunk and sit on top of its roots, contemplate your own roots and feel them growing deeper and deeper into the earth, so you’re body is anchored sufficiently for your soul to be able to soar.
• Hike in the woods and engage your senses in the scent of the dirt and the dampness of the wood, the fragrance of wild flowers, the sound of trees rustling in the wind and animals scurrying through the leaves, hear insects buzzing by you, feel a gentle breeze moving through your hair, the warmth of the sun through the trees on the bridge of your nose and cheeks, crunching sounds underneath your feet - Engage all of your senses..
• Climb a mountain, and by the time you reach the peak, you will feel at one with everything within your field of vision - again, breath it all in, and out….

Water Elements

• Sit on the bank of a babbling brook and listen.

• Enjoy the rushing sound of a waterfall, or sit under a waterfall (we used to do this at Kent Falls in CT. - maybe more exhilarating then meditative, but definitely keeps you present in your body!

• Sit at the edge of the ocean and listen to the waves (just make sure you know when the tide is due to come in or you might receive more of a rush than you anticipated!) Breath in and out with the tide.

• Take a bath, and with eyes closed, focus on the point at the center of your forehead, and again - What? - Breathe!!!

• Set up a fountain somewhere in your house or in your yard as part of an altar if you like.

• Tread along the shoreline, ankle deep in water and enjoy a walking meditation, feeling the waves lapping up against your feet and ankles - the sand racing from under your steps.

Fire Elements

(Of course it should go without saying, take care especially with any of the ideas below)

• Focus on the flame of a candle

• Stare at the flames in your fire place

• Have a campfire

AND BREATHE…

Air Elements

• Fly a kite and watch it soar - soar with it.

• Go outside in your bathing suit, or better yet nude if there is an area where that is acceptable, and really feel the breeze on your skin, not to mention the suns rays (Remember sunscreen!).

• Make a plan to go up in a hot air balloon.

• Sky dive, wind surf, hang glide (if your the more adventurous type!)

• Go to a bird sanctuary, or simply outside, and focus on the grace with which birds move through space.

• Watch trees as their branches and leaves dance in the wind.

• Go to a sculpture garden and set your attention on a mobile.

• Go to the beach and feel the wind off the ocean blow back your hair and blow all of the cobwebs from your brain.

Fully Engage Your Senses

• Just listen to the world outside of your doorway, or open your window and hear and feel the sounds
• Sit on the subway and listen to the mechanics of the train
• Listen to beautiful music, anything that stirs your soul or moves your heart - isolate each instrument and note the contribution it makes to the whole - be part of the symphony.
• Play an instrument - no instrument? - use what’s around you - remember STOMP?
• Play a guided meditation or enjoy a creative visualization exercise through a cd.
• Listen to chants or chant yourself.
• Sing without words or hum - feel the vibrations of the different notes and frequencies and how it effects different parts of your body.
• Dance
• Run
• Jump
• Skip
• Walk
• Swim
• Bounce
• Skate
• Look at and fully experience beautiful art, photography and sculpture. Place yourself in the picture, or be the grit of the clay, feeling the manipulations of the sculptors tools.
• Paint
• Draw
• Sculpt
• Build
• CREATE

Practice Mindfulness

When you focus your intention and your attention on something, you practice mindfulness and you are perfectly present at that moment in time doing whatever you are doing. This can bring you a wealth of calm amidst a crazy life and make mundane chores and everyday matters so much more appealing. You will begin to look forward to times you used to abhor (or at least not enjoy very much). You can practice mindfulness while:

• Doing Dishes
• Folding Laundry
• Washing your car
• Watering your plants or grass
• Vacuuming
• Brushing your teeth
• Driving
• Scrubbing the floor
• Washing windows

Actually any kind of cleaning work is great for practicing mindfulness and keeping you perfectly present in your body. You get a rhythm going and then there is also something accomplished at the end.

It’s a win/win (and we like those!)

I don’t believe there is a right or wrong way to meditate, just begin and see where it takes you - it doesn’t have to be difficult, shouldn’t be a chore, and try not to take it all too seriously - and if the spirit moves you let us know what works for you in this regard by adding to the list.

Thanks for sharing!

This entry was posted on Monday, July 28th, 2008 at 8:03 am and is filed under Inspiration. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.