Always use a prop when meditating. The idea is to be “at ease”.
I’ve been a yoga and meditation teacher for over 15 years. Many people have said this to me…too many to count, “I can’t meditate. I can’t quiet my mind!”
Let’s look into what meditation means. The definition is: to spend time in quiet thought. I’m gonna blow that one out of the water. Meditation is now defined, in my book, as any ONE thing you do at a time. Even if it’s listen to your crazy, monkey mind, you are meditating. As soon as you set the intention and sit down on your yoga mat, cushion or chair, you have accomplished meditating. Why? Because you just have to start. And intention is the first place to start. Even as you sit there and listen to your mind chatter; you are beginning to become aware that you are separate from your mind. If that’s where you are starting, then start there. Five minutes is fine for a beginner. There is no need to sit in seated lotus pose either. Sit in a chair, sit on a cushion high enough so that your knees are lower than your hips or sit on a meditation bench. You certainly do not want to be thinking about how much your hips are hurting when you are attempting to meditate. Unless that’s what your intention is! 🙂 Remember, there is no perfection. I also don’t want you to be suffering (That’s another meditation)! The idea of seated lotus pose is to be able to surrender so you CAN meditate. You don’t need to add discomfort to your meditation practice.
Yoga is a meditation in motion; the most beautiful meditation in motion. As with anything else, less is more. There was always a short meditation before and after my yoga class. And you could absolutely “go there” in 5 minutes or less. I meditate while I’m brushing my teeth! I’m focusing on brushing my teeth and nothing else. Plus I got the water thing going for me (water is a great way to raise your vibration). I’ve had at least 2 powerful “Aha” moments while brushing my teeth.
But I digress…What do you do after you are seated and comfortable? As you notice your mind chatter, follow it to wherever it wants to take you. Just follow it. Allow it to be separate from you. Watch it. Notice it as it weaves a story for you or questions pop up like: What am I going to do after this? What I could be doing instead of sitting here? Why does that cat keep scratching at my door? What is that noise coming from the garage? And when you’ve had enough of that chatter, watch as those thoughts drift out the window. Watch them drift away like clouds drift away in the sky. There’s no trying…only practicing.
I practice a wonderful eating meditation. Here it is for you: Before you even sit down and put food on your plate, notice the smells of your meal. Ask your body what food you can give it to support the process of healing. Then take your plate and allow your body to dish out what it needs, not your mind. Notice the difference between your mind speaking and your body talking. Sitting in front of your plate now, begin to thank all of the people that came in contact with your meal. From those who made the silverware to the hands that grew and prepared the food. Pick up your fork and take one small bite. Put the fork down. Chew until your food is liquid in your mouth and swallow (this allows for better digestion and assimilation). When that mouthful is done, take another and put the fork down while chewing. Remember, you are only eating. Allow yourself to just eat. No conversation, no TV, no music.
Meditation, like yoga or anything else, is a practice. There is no final result. It’s a process and each time you sit, there is another realization, another focus, another moment to notice.
It is my pleasure to be of service. I welcome comments and questions. Namaste.