I really enjoy meditating. For a long time, meditation came second to my physical yoga practice. Now, it’s not only a part of the physical practice, but also one in and of itself. I started meditating in my closet (class I took suggested this) and then found myself getting claustrophobic. Really, sitting in the quiet of any room works. Then I created a meditation alter and purchased a zafu (meditation cushion). There are numerous methods and techniques in which to meditate. I’ve dappled in many, but I’ll share with you a simple and effective method that I use to relax after a long day.
Meditating in the evening quiets my mind and helps me to not only fall asleep, but sleep deeply. I like to sit on a zafu, light a candle and burn incense or sage. In the gyan mudra, I rest my palms face up on my knees and connect the tip of the first finger with the thumb. This is a simple hand mudra which begins to calm and relax the body and soften the breath. Then I allow my mind to do what it does all day long, think. I find that if I don’t force the mind right away to ‘cooperate’ it more easily settles down. Then I sit back and watch the mind. I become the observer without getting attached to the thoughts. Depending on how much I have on my mind, this goes on anywhere from roughly 1-5 minutes. Gradually, I begin to direct the wandering mind to the breath and create a soft belly. As the breath becomes more prominent, the mind begins to still. No doubt, a thought will trickle in here and there, but I continue to call myself back to the breath. Finally, if for only a split moment, the breath, the body and the mind come together.
Here are a few tips to help you begin your meditation practice:
- -Set aside a time in your day where you will not be interrupted. If needed, let your family know you are now meditating and are not to be disturbed for a while. In my house, the smell of incense is a good indictor I’m meditating.
- -Find a quiet place, free from clutter.
- -Set a timer and commit to the time you have set aside for yourself.
- -Sit in a comfortable seated position or on a chair.
- -Close your eyes. This will help you draw inward and BREATHE.
Most of us don’t have all day to meditate, so set your timer and start with 5 minutes. Work your way up to a point where you’re still in that restful, peaceful state. A teacher once told me to stop meditating when you’re still enjoying the effects of it.
Deep Peace,
Claudine
