Give Yourself the Gift of Meditation
What is the purpose of Meditation?
Meditation is a means to train the mind. It gives us the tools to cope more ably with the difficulties that arise in life. Meditation is a means of transforming suffering into happiness. It is a way of getting to know ourselves fully and accept ourselves as we are. Meditation teaches us to be in control of our thoughts and emotions, not let them control us. Meditation teaches us concentration, to be able to organize our thoughts, and focus on a task without becoming distracted.
Sometimes we feel happy, sometimes we feel sad, we all feel the same emotions. The stories of how we arrive there are different but we all relate to the same feelings of
Meditation teaches how to embrace these feelings without letting them overwhelm us, it gives us the tools to be able to avert negative emotions and to feel positive emotions fully, to give ourselves permission to feel the bliss of happiness but not to be carried away by positive emotions either, because they will change too, we need to be able to let them go and not feel let down. Changing the way we think can change the way we feel, we don't have to be helpless victims of emotions.
We tend to see things in life as either good or bad or indifferent. While we concentrate on the 10% that is good and the 10% that is bad we ignore the 80% percent that is neutral thus missing out on seeing the wonder of life. It is the ordinary things around us that really are incredible and are often overlooked, like the structure of a snail shell or the delicate scales of a butterfly’s wing, or the colours in the petals of a flower.
Think of a time when something beautiful struck you, a moment that took your breath away, a beautiful sunset or walk in forest or by the sea, a moment that made you stop and feel the joy of being alive. Mindfulness meditation opens the view to really see the world around us and to appreciate all its forms.
When you are out walking turn off the chatter in your mind by looking around you, look up into the sky and the trees, notice the clouds and the leaves, feel the air on your skin and the ground under your feet, listen to the hum of traffic and birds singing, smell the scent of a flower; be present in the moment, this is being truly present, the chatter is a creation of your mind.
We tend to dislike change; we get comfortable with things staying the way they are. Meditation opens the mind to see the changing world in all its wonder without fear of change, we realize that change is the nature of phenomena, nothing is permanent. Trying to cling onto temporary things, to hold onto what is constantly changing, impermanent and without any true substance is essentially unsatisfying. It is like trying to hold onto the surface of water, the surface of the water is only an appearance, it is intangible, you can’t really hold it, if you tread water, as long as you keep the movement going you can stay afloat, but if you stop, the true nature of the water asserts itself and you sink.
Meditation is not easy, it is called ‘meditation practice’ because it takes practice, it is like learning a musical instrument, it takes devotion and dedication. Sometimes unpleasant issues from the past may arise, the suppressed material that has been buried for quite some time can be scary, but exploring it is also highly advantageous.
But the true purpose of meditation is to awaken awareness and gain enlightenment.
Sometimes we feel happy, sometimes we feel sad, we all feel the same emotions. The stories of how we arrive there are different but we all relate to the same feelings of
- anger/peace;
- generosity/greed;
- envy/gratitude;
- despair/joy;
- desire/contentment;
- selfishness/compassion;
- hatred/love.
Meditation teaches how to embrace these feelings without letting them overwhelm us, it gives us the tools to be able to avert negative emotions and to feel positive emotions fully, to give ourselves permission to feel the bliss of happiness but not to be carried away by positive emotions either, because they will change too, we need to be able to let them go and not feel let down. Changing the way we think can change the way we feel, we don't have to be helpless victims of emotions.
We tend to see things in life as either good or bad or indifferent. While we concentrate on the 10% that is good and the 10% that is bad we ignore the 80% percent that is neutral thus missing out on seeing the wonder of life. It is the ordinary things around us that really are incredible and are often overlooked, like the structure of a snail shell or the delicate scales of a butterfly’s wing, or the colours in the petals of a flower.
Think of a time when something beautiful struck you, a moment that took your breath away, a beautiful sunset or walk in forest or by the sea, a moment that made you stop and feel the joy of being alive. Mindfulness meditation opens the view to really see the world around us and to appreciate all its forms.
When you are out walking turn off the chatter in your mind by looking around you, look up into the sky and the trees, notice the clouds and the leaves, feel the air on your skin and the ground under your feet, listen to the hum of traffic and birds singing, smell the scent of a flower; be present in the moment, this is being truly present, the chatter is a creation of your mind.
We tend to dislike change; we get comfortable with things staying the way they are. Meditation opens the mind to see the changing world in all its wonder without fear of change, we realize that change is the nature of phenomena, nothing is permanent. Trying to cling onto temporary things, to hold onto what is constantly changing, impermanent and without any true substance is essentially unsatisfying. It is like trying to hold onto the surface of water, the surface of the water is only an appearance, it is intangible, you can’t really hold it, if you tread water, as long as you keep the movement going you can stay afloat, but if you stop, the true nature of the water asserts itself and you sink.
Meditation is not easy, it is called ‘meditation practice’ because it takes practice, it is like learning a musical instrument, it takes devotion and dedication. Sometimes unpleasant issues from the past may arise, the suppressed material that has been buried for quite some time can be scary, but exploring it is also highly advantageous.
But the true purpose of meditation is to awaken awareness and gain enlightenment.
Different types of meditation
There are many different ways to meditate, you need to find the one that works for you at this time.
- Focused attention meditation: where the attention is focused on a single object during the whole mediation session, the breath, a mantra, an external object or the body. The practitioner practices to become less distracted
- Open monitoring: watching all perceptions, internal and external without judgement, The practitioner allows thoughts, feelings, memories, what ever arises, to flow naturally through their mind trying not to alter or react to what arises, external sounds and smells etc are recognized and seen for what they are not as they are perceived to be.
- Effortless Presence is when the attention is not focused on anything in particular, but reposes on itself - quiet, empty, steady and introverted. Choice less awareness or pure being: This is the true purpose behind meditation, to find the effortless inner silence and deeper state of consciousness, where the object of focus and the process itself is left behind and there is only the true self of the practitioner left as pure presence.
Focus on the Breath
Starting from 27, count down your breath to zero, breathing in 27, breathing out 27, breathing in 26 breathing out 26 etc, count in time with your own breath without altering your breath. If you loose count or miss a number, don’t think about it, go back to 27 and start counting down again, when you get to zero, go back to 27 and count down again.
Notice your breath, feel the movement of air through your nostrils, the cool air as you breath in, the warm air as you breath out, feel the slight movement of air on your upper lip, feel the air moving down your throat into your lungs. Feel the gentle rise and fall of your chest you breathe.
If you notice your mind wandering away into thought, don’t worry, gently bring your mind back to focusing on your breath and start counting down from 27 again. The active word here is gently, we want to be kind to our minds, don’t get upset with yourself or think that you are doing it wrong, just gently bring your focus back to your breath and continue counting.
Sit for 5 minutes to begin with and gradually increase your time.
Notice your breath, feel the movement of air through your nostrils, the cool air as you breath in, the warm air as you breath out, feel the slight movement of air on your upper lip, feel the air moving down your throat into your lungs. Feel the gentle rise and fall of your chest you breathe.
If you notice your mind wandering away into thought, don’t worry, gently bring your mind back to focusing on your breath and start counting down from 27 again. The active word here is gently, we want to be kind to our minds, don’t get upset with yourself or think that you are doing it wrong, just gently bring your focus back to your breath and continue counting.
Sit for 5 minutes to begin with and gradually increase your time.
Trataka - Candle Gazing
A yogic and tantric form of meditation. Trataka improves the memory, and increases awareness, attention, focus and concentration. It calms the mind and improves the eyes. It activates Ajna, the third eye, stimulating the pineal gland and develops psychic abilities.
Place a candle at arms length and eye height and close your eyes to quieten the mind, relax the body. Open the eyes and gaze into the middle of the flame of a candle, ideally at the red wick which is still and doesn’t waver in a drought. Gaze for as long as possible without blinking and without straining the eyes, when they begin to water or tire close your eyes, focus on the after image in your “Mind’s eye” it will still be bright and alter in colour. When the image fades, open the eyes to gaze into the flame again. Continue for 5 to 10 minutes.
This is a wonderful practice to begin the day with, it ‘washes the eyes’ so you will see clearly all day. It is done with the eyes open, and with the eyes closed to train both the concentration and visualization powers of the mind.
Place a candle at arms length and eye height and close your eyes to quieten the mind, relax the body. Open the eyes and gaze into the middle of the flame of a candle, ideally at the red wick which is still and doesn’t waver in a drought. Gaze for as long as possible without blinking and without straining the eyes, when they begin to water or tire close your eyes, focus on the after image in your “Mind’s eye” it will still be bright and alter in colour. When the image fades, open the eyes to gaze into the flame again. Continue for 5 to 10 minutes.
This is a wonderful practice to begin the day with, it ‘washes the eyes’ so you will see clearly all day. It is done with the eyes open, and with the eyes closed to train both the concentration and visualization powers of the mind.
Home work
Practice sitting for 5 minutes twice a day (longer if you like)
Set up your meditation environment
Choose a corner of a room or a spot in your home where you can set up a quiet space.
You can sit somewhere simple or set up your space with sacred objects, maybe a statue or picture of Buddha or Ganesh, Jesus or Mary, whatever resonates with you. An object is not an idol, an object will help your mind focus.
You could even put a little table in a cupboard to open and sit in front of for your practice. Your space might have little plants or crystals or a flower. You can light candles, burn incense or essential oils. Essential oils will affect your mood so choose the scent carefully; earthy smells like sandalwood, frankincense and cedarwood are good, rose and geranium will help heal sadness, citrus scents will lift your spirits.
Don't sit in front of something distracting, like the TV or your computer desk.
Sit on something comfortable, a cushion on the floor or on a chair. A meditation cushion is perfect or you could use a folded. A chair is fine too with a seat that doesn't tilt too much toward the back. If you are short, rest your feet on something, if you are tall, make sure that your hips are higher than your knees, sit on a pillow if necessary or your back will start to hurt. It is important to be comfortable as discomfort will be a distraction. Monks just sit on a mat on the floor, but that is really hard and uncomfortable.
Next sit down. Your back needs to be straight, but not stiff, with a natural curve in your lower back. If you are sitting on a cushion, cross your legs comfortably. You want your hips higher than your knees. Stretch up through the crown of the head, chin slightly towards your chest, but not looking down, your arms are spread slightly, like the wings of an eagle. Hands rest on the thighs, facing down.
Alternatively, if you can, put your right foot on your left thigh in half lotus posture and have your right hand resting in your left hand in your lap.
The eyes are somewhat open and the gaze looks down at a 45º past the nose. Ypur gaze needs to be light, don’t stare or do anything special, just let it rest where you've set it. Having your eyes open will help you stay awake as meditation can make you sleepy, especially if you are new to the practice. Even the monks fall asleep.
Alternatively, gently close down the eyes and take your focus to the third eye point between the eye brows (Ajna chakra).
Your back needs to be strong. One of the purposes of yoga is to make the body strong for meditation. If your back gets tired, lean against a wall.
Begin by just sitting in this posture for a few minutes in your environment. If your attention wanders away, just gently bring it back to your body and the environment. The key word here is "gently."
Your mind WILL wander; that's part of what you will notice with your mindfulness: minds wander. When you notice that yours has wandered, come back again to body, the breath and environment.
You can sit somewhere simple or set up your space with sacred objects, maybe a statue or picture of Buddha or Ganesh, Jesus or Mary, whatever resonates with you. An object is not an idol, an object will help your mind focus.
You could even put a little table in a cupboard to open and sit in front of for your practice. Your space might have little plants or crystals or a flower. You can light candles, burn incense or essential oils. Essential oils will affect your mood so choose the scent carefully; earthy smells like sandalwood, frankincense and cedarwood are good, rose and geranium will help heal sadness, citrus scents will lift your spirits.
Don't sit in front of something distracting, like the TV or your computer desk.
Sit on something comfortable, a cushion on the floor or on a chair. A meditation cushion is perfect or you could use a folded. A chair is fine too with a seat that doesn't tilt too much toward the back. If you are short, rest your feet on something, if you are tall, make sure that your hips are higher than your knees, sit on a pillow if necessary or your back will start to hurt. It is important to be comfortable as discomfort will be a distraction. Monks just sit on a mat on the floor, but that is really hard and uncomfortable.
Next sit down. Your back needs to be straight, but not stiff, with a natural curve in your lower back. If you are sitting on a cushion, cross your legs comfortably. You want your hips higher than your knees. Stretch up through the crown of the head, chin slightly towards your chest, but not looking down, your arms are spread slightly, like the wings of an eagle. Hands rest on the thighs, facing down.
Alternatively, if you can, put your right foot on your left thigh in half lotus posture and have your right hand resting in your left hand in your lap.
The eyes are somewhat open and the gaze looks down at a 45º past the nose. Ypur gaze needs to be light, don’t stare or do anything special, just let it rest where you've set it. Having your eyes open will help you stay awake as meditation can make you sleepy, especially if you are new to the practice. Even the monks fall asleep.
Alternatively, gently close down the eyes and take your focus to the third eye point between the eye brows (Ajna chakra).
Your back needs to be strong. One of the purposes of yoga is to make the body strong for meditation. If your back gets tired, lean against a wall.
Begin by just sitting in this posture for a few minutes in your environment. If your attention wanders away, just gently bring it back to your body and the environment. The key word here is "gently."
Your mind WILL wander; that's part of what you will notice with your mindfulness: minds wander. When you notice that yours has wandered, come back again to body, the breath and environment.
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Pranayama
"Pranayama is control of Breath". "Prana" is Breath or vital energy in the body. On subtle levels prana represents the pranic energy responsible for life or life force, and "ayama" means control. So Pranayama is "Control of Breath".
Why is control of breath so important?
From Yoga Journal
In stressful times we typically breathe too rapidly. This leads to a build up of oxygen in the bloodstream and a corresponding decrease in the relative amount of carbon dioxide, which in turn upsets the ideal acid-alkaline balance – the pH level of the blood. This condition, known as respiratory alkalosis, can result in muscle twitching, nausea, irritability, light headedness, confusion and anxiety.
In contrast, slowing the breath raises the carbon dioxide level in the blood, which nudges the pH level back to a less alkaline state. As the blood’s pH changes, the parasympathetic nervous system calms us in a variety of ways, including telling the vagus nerve to secrete acetylcholine, a substance that lowers the heart rate.
Your breath can be a powerful ally in coping with temporary physical and emotional states – whether you’re despondent about an argument with a close friend, apprehensive about an upcoming job interview, or exhausted after a tough day at work.
Each condition responds best to its own special breath. To calm anxiety you can purposely lengthen your exhalations; to alleviate dullness and fatigue, you can lengthen your inhalations and to lift yourself out of an emotional pit, its most effective to equalize the lengths of your inhalations and exhalations.
One brief caution before you begin: Never overdo any breathing exercise. If you begin to feel uncomfortable, go back to your everyday breath. Never force your breath to do anything it doesn’t want to do.
How will you know when your breath is telling you to stop? If the unpleasant feelings you started with become even more unpleasant, that’s your cue. Your breath, believe it or not, possesses an innate intelligence, honed over millions of years of evolution. Learn to trust its messages and all will be well.
Why is control of breath so important?
From Yoga Journal
In stressful times we typically breathe too rapidly. This leads to a build up of oxygen in the bloodstream and a corresponding decrease in the relative amount of carbon dioxide, which in turn upsets the ideal acid-alkaline balance – the pH level of the blood. This condition, known as respiratory alkalosis, can result in muscle twitching, nausea, irritability, light headedness, confusion and anxiety.
In contrast, slowing the breath raises the carbon dioxide level in the blood, which nudges the pH level back to a less alkaline state. As the blood’s pH changes, the parasympathetic nervous system calms us in a variety of ways, including telling the vagus nerve to secrete acetylcholine, a substance that lowers the heart rate.
Your breath can be a powerful ally in coping with temporary physical and emotional states – whether you’re despondent about an argument with a close friend, apprehensive about an upcoming job interview, or exhausted after a tough day at work.
Each condition responds best to its own special breath. To calm anxiety you can purposely lengthen your exhalations; to alleviate dullness and fatigue, you can lengthen your inhalations and to lift yourself out of an emotional pit, its most effective to equalize the lengths of your inhalations and exhalations.
One brief caution before you begin: Never overdo any breathing exercise. If you begin to feel uncomfortable, go back to your everyday breath. Never force your breath to do anything it doesn’t want to do.
How will you know when your breath is telling you to stop? If the unpleasant feelings you started with become even more unpleasant, that’s your cue. Your breath, believe it or not, possesses an innate intelligence, honed over millions of years of evolution. Learn to trust its messages and all will be well.
Pranayama for Anxiety
You can work with anxiety by focusing on your exhalations and lengthening them, deliberately and gradually. For example, if your everyday exhalation lasts six counts, draw each one out to seven for a few breathing cycles, then to eight for a few cycles, and so on, until you find a length that suits you.
Once you’ve comfortably increased the length of your exhalations by a few counts, turn part of your attention to the subtle sound of them. You’ll notice that each one makes a soft “ha,” like a gentle sigh. Try to make this sound—and your exhalations—as soft and even as possible from beginning to end. Pause briefly at the end of each exhalation, resting peacefully in the stillness. Continuing like this, watch your breath as steadily as you can for 10 to 15 minutes.
Pranayama for Fatigue
To work with fatigue, settle into your everyday breath. Then, after it has slowed down and smoothed out, pause briefly after an exhalation. Rest peacefully in the stillness. After a few seconds, you’ll feel a kind of ripple; it’s the swell of your next inhalation, building like a wave approaching the shore. Don’t take the inhalation immediately; instead, allow it to gather and grow for a few more seconds. Then, without effort or resistance, gratefully receive the breath.
Continue to explore lengthening your exhalation retentions for 10 or 15 breaths. Then begin to lengthen your inhalations gradually, just as you lengthened your exhalations in the previous exercise for anxiety. Finally, shift part of your focus to the sound of your inhalations, a slightly whispering sibilance the yogis think of as “sa.” Try to make this sound—and your inhalations—as soft and even as possible from beginning to end, and continue to watch your breath as steadily as you can for 10 to 15 minutes.
You can work with anxiety by focusing on your exhalations and lengthening them, deliberately and gradually. For example, if your everyday exhalation lasts six counts, draw each one out to seven for a few breathing cycles, then to eight for a few cycles, and so on, until you find a length that suits you.
Once you’ve comfortably increased the length of your exhalations by a few counts, turn part of your attention to the subtle sound of them. You’ll notice that each one makes a soft “ha,” like a gentle sigh. Try to make this sound—and your exhalations—as soft and even as possible from beginning to end. Pause briefly at the end of each exhalation, resting peacefully in the stillness. Continuing like this, watch your breath as steadily as you can for 10 to 15 minutes.
Pranayama for Fatigue
To work with fatigue, settle into your everyday breath. Then, after it has slowed down and smoothed out, pause briefly after an exhalation. Rest peacefully in the stillness. After a few seconds, you’ll feel a kind of ripple; it’s the swell of your next inhalation, building like a wave approaching the shore. Don’t take the inhalation immediately; instead, allow it to gather and grow for a few more seconds. Then, without effort or resistance, gratefully receive the breath.
Continue to explore lengthening your exhalation retentions for 10 or 15 breaths. Then begin to lengthen your inhalations gradually, just as you lengthened your exhalations in the previous exercise for anxiety. Finally, shift part of your focus to the sound of your inhalations, a slightly whispering sibilance the yogis think of as “sa.” Try to make this sound—and your inhalations—as soft and even as possible from beginning to end, and continue to watch your breath as steadily as you can for 10 to 15 minutes.
A calming moving meditation
Practice laying on your back with knees bent, moving them from side to side. Inhale you bring your knees up, exhale as your knees lower. Count your breath making it even, the same number of counts to lower the knees to the floor and bring them back up.
Introduce moving your head in the opposite direction in time with your knees.
Increase the count of your exhalation by one count at a time.
Don't let the exhalations become more than twice the count of the inhalations.
Introduce moving your head in the opposite direction in time with your knees.
Increase the count of your exhalation by one count at a time.
Don't let the exhalations become more than twice the count of the inhalations.
Yoga Nidra
A guided meditation practiced lying down.
The body goes into a state of deep relaxation and the mind goes into a place between waking and sleeping, it is deeper even than the sub-conscious because you are still aware while being almost asleep. Know as “yogic Sleep it provides the physical and mental repair, restoration and regulation equal to 4 hours sleep.
You will find that you will drift off, but keep bringing your mind back to the sound of my voice and follow my instructions, don’t question the instructions, but follow them blindly. It is important not to go to sleep or you will miss out on the benefits of the practice.
So you will have some idea of what to expect, you are gong to lie down comfortably on your back and we begin with a tensing of the muscles as this actually brings a fuller relaxation. An important part of the practice is the san culpa, a positive resolution that arises in yourself to improve your life, to bring you greater joy and happiness. I will be naming each body part and you will take your mind there and relax it till your whole body is completely relaxed. We will do a breathing exercise and then visualization practice. When the practice is over I will instruct you to waken slowly, you can take as long as you need to before coming up to sitting, lie resting absorbing the experience.
The body goes into a state of deep relaxation and the mind goes into a place between waking and sleeping, it is deeper even than the sub-conscious because you are still aware while being almost asleep. Know as “yogic Sleep it provides the physical and mental repair, restoration and regulation equal to 4 hours sleep.
You will find that you will drift off, but keep bringing your mind back to the sound of my voice and follow my instructions, don’t question the instructions, but follow them blindly. It is important not to go to sleep or you will miss out on the benefits of the practice.
So you will have some idea of what to expect, you are gong to lie down comfortably on your back and we begin with a tensing of the muscles as this actually brings a fuller relaxation. An important part of the practice is the san culpa, a positive resolution that arises in yourself to improve your life, to bring you greater joy and happiness. I will be naming each body part and you will take your mind there and relax it till your whole body is completely relaxed. We will do a breathing exercise and then visualization practice. When the practice is over I will instruct you to waken slowly, you can take as long as you need to before coming up to sitting, lie resting absorbing the experience.
Mindfulness
Being aware of the present moment is being mindful, you are always in the present moment. When you are listening to the chatter in your mind, you forget where you are. When the mind is quiet, we can come into the present moment. Mindfulness trains the mind to be in control of thoughts and feelings, you become the driver of what you are thinking and feeling rather than your thoughts and emotions being in control of you.
Mindfulness gives you space in the present moment to look internally and at the external world around you, where you can safely deal with problems and painful memories, it allows you look at and plan for the future from the security of the present moment.
Active mindfulness can be practiced anywhere, anytime bringing greater awareness into your life. When we are living in the moment we aren’t worrying and creating stories about the future. Instead of having an expectation of what something is going to be like only to be disappointed, just wait and see. Expectations are created by our imaginations. We don’t know what will happen in the future.
The same process is going on if you are worrying that something bad is going to happen in the future, you are projecting your worries and putting your energy into something that hasn’t happened, you are only imagining what may happen. These are just thoughts, they aren’t real, they are only ideas of what you think may happen.
The chatter in the mind that is often referred to as the monkey mind, the thoughts that go on in our heads, clogging up our minds and never giving us peace, lists of thoughts leading us on a continuous railway journey from one thought to the next, starting in the laundry basket and leading to a daydream of the circus.
Mindfulness is the practice of coming into the present moment, noticing the surroundings, being truly present in the environment, pausing to have a break from the chatter of the mind. If you stop and look around you will notice things you don’t see, the swaying of the telegraph lines, the rustle of the wind in leaves of the trees, the way the sunlight glints though the tree and shines on the grass. The texture of a fence railing, the colours of the rocks or pavement under your feet, the sun shining or reflecting in a window, the sounds of birds, the smell of rain, cut grass, cooking, even unpleasant smells are more real than the chatter in your mind.
Mindfulness brings you into connection with the universe, it makes you aware that nothing is separate, that all things are connected. The shady tree you are standing under can’t grow without the rain and sun, it needs the help of insects and wind for pollination, the earth isn’t fertile without the mulch of the leaves and the worms under the ground. You can’t exist without air and water and food and food can’t exist without air and water and nutrients, everything is interconnected. Mindfulness is a moment to stop and pause in this inter-connectedness.
If your mind is disturbed the best thing to do is stop, take some deep breaths which will slow your heart rate, slow your mind and look around, come back into the present moment to get a view of your true situation, stop your thoughts for a moment, rest your mind in mindfulness. Overtime you will not only become less anxious but you will be able to see the beauty in the smallest thing, a butterfly, a pebble or even a stick, all of life will take on a magical glow.
Mindfulness can be used just for its physical and mental benefits, detached from the eastern concepts and philosophies that traditionally accompany the practice. But when practiced without the original ideas of good living and morals such as Buddhas noble eight fold path, Yoga's Yamas and Nyamas, or Christianity's 10 commandments, mindfulness becomes just another prop for the ego.
Mindfulness gives you space in the present moment to look internally and at the external world around you, where you can safely deal with problems and painful memories, it allows you look at and plan for the future from the security of the present moment.
Active mindfulness can be practiced anywhere, anytime bringing greater awareness into your life. When we are living in the moment we aren’t worrying and creating stories about the future. Instead of having an expectation of what something is going to be like only to be disappointed, just wait and see. Expectations are created by our imaginations. We don’t know what will happen in the future.
The same process is going on if you are worrying that something bad is going to happen in the future, you are projecting your worries and putting your energy into something that hasn’t happened, you are only imagining what may happen. These are just thoughts, they aren’t real, they are only ideas of what you think may happen.
The chatter in the mind that is often referred to as the monkey mind, the thoughts that go on in our heads, clogging up our minds and never giving us peace, lists of thoughts leading us on a continuous railway journey from one thought to the next, starting in the laundry basket and leading to a daydream of the circus.
Mindfulness is the practice of coming into the present moment, noticing the surroundings, being truly present in the environment, pausing to have a break from the chatter of the mind. If you stop and look around you will notice things you don’t see, the swaying of the telegraph lines, the rustle of the wind in leaves of the trees, the way the sunlight glints though the tree and shines on the grass. The texture of a fence railing, the colours of the rocks or pavement under your feet, the sun shining or reflecting in a window, the sounds of birds, the smell of rain, cut grass, cooking, even unpleasant smells are more real than the chatter in your mind.
Mindfulness brings you into connection with the universe, it makes you aware that nothing is separate, that all things are connected. The shady tree you are standing under can’t grow without the rain and sun, it needs the help of insects and wind for pollination, the earth isn’t fertile without the mulch of the leaves and the worms under the ground. You can’t exist without air and water and food and food can’t exist without air and water and nutrients, everything is interconnected. Mindfulness is a moment to stop and pause in this inter-connectedness.
If your mind is disturbed the best thing to do is stop, take some deep breaths which will slow your heart rate, slow your mind and look around, come back into the present moment to get a view of your true situation, stop your thoughts for a moment, rest your mind in mindfulness. Overtime you will not only become less anxious but you will be able to see the beauty in the smallest thing, a butterfly, a pebble or even a stick, all of life will take on a magical glow.
Mindfulness can be used just for its physical and mental benefits, detached from the eastern concepts and philosophies that traditionally accompany the practice. But when practiced without the original ideas of good living and morals such as Buddhas noble eight fold path, Yoga's Yamas and Nyamas, or Christianity's 10 commandments, mindfulness becomes just another prop for the ego.
Homework:
Choose an everyday task such as washing up, dusting, or cleaning your teeth and practice doing it mindfully, noticing everything you are doing and what is happening in the moment instead of listening the chatter in your mind.
Working with the Breath
Let your awareness rest lightly on your breath. You don’t need to alter your breath, just breath naturally, in and out. Feel your breath moving in and out of your body, the feel of the air as it moves in your nostrils as you inhale, down your throat and the movement of your chest as you breath in and out .
Sit for a few minutes with your awareness on your body, on your senses and sensory perceptions of your environment. Then move your awareness on your breath. Use your breath and your senses to anchor you in the present moment . Keep your awareness partly on your breath and body and your environment.
Notice thoughts that arise. Notice and accept these thoughts without judgment. Thoughts are not bad or good, positive or negative, they just are what they are – the thought that you happen to be having at this particular moment. Sometimes there are many thoughts, one overlapping the next: memories, plans, fantasies. There may seem to be no gaps at all in which you can catch a glimpse of your breath. That's not uncommon, especially if you're new to meditation. Just notice what happens without judgement.
If you find yourself so caught up in thoughts that you have forgotten that you're sitting in the room, just gently bring yourself back to the breath. Notice that your have been thinking, but don’t worry about it, just make a neutral observation: "Thinking has just occurred." kind of like a weather report: "Thinking has just been observed in the vicinity."
In between each thought there is a gap. As you look at your thoughts you will start to see the gap between them. Let your mind rest in the gap, it is in this space that you will find peace. As you become more familiar with your mind, the gap will become longer.
If you are new to meditation, try to sit for 10 to 15 minutes and gradually increase to 20 or 30 minutes. Eventually, you could extend it to 45 minutes or an hour.
Mindfulness meditation is about noticing what arises, it is not about trying to make your mind become blank, or trying to stop the mind from thinking. So if you find you are thinking (and you will), include it in what you notice. Don't try to get rid of your thoughts. It won't work and it's the opposite of the spirit of the practice. Just notice them and let them go.
Be with yourselves as you already are. We are not trying to change ourselves into some preconceived notion of how we ought to be.
Sit for a few minutes with your awareness on your body, on your senses and sensory perceptions of your environment. Then move your awareness on your breath. Use your breath and your senses to anchor you in the present moment . Keep your awareness partly on your breath and body and your environment.
Notice thoughts that arise. Notice and accept these thoughts without judgment. Thoughts are not bad or good, positive or negative, they just are what they are – the thought that you happen to be having at this particular moment. Sometimes there are many thoughts, one overlapping the next: memories, plans, fantasies. There may seem to be no gaps at all in which you can catch a glimpse of your breath. That's not uncommon, especially if you're new to meditation. Just notice what happens without judgement.
If you find yourself so caught up in thoughts that you have forgotten that you're sitting in the room, just gently bring yourself back to the breath. Notice that your have been thinking, but don’t worry about it, just make a neutral observation: "Thinking has just occurred." kind of like a weather report: "Thinking has just been observed in the vicinity."
In between each thought there is a gap. As you look at your thoughts you will start to see the gap between them. Let your mind rest in the gap, it is in this space that you will find peace. As you become more familiar with your mind, the gap will become longer.
If you are new to meditation, try to sit for 10 to 15 minutes and gradually increase to 20 or 30 minutes. Eventually, you could extend it to 45 minutes or an hour.
Mindfulness meditation is about noticing what arises, it is not about trying to make your mind become blank, or trying to stop the mind from thinking. So if you find you are thinking (and you will), include it in what you notice. Don't try to get rid of your thoughts. It won't work and it's the opposite of the spirit of the practice. Just notice them and let them go.
Be with yourselves as you already are. We are not trying to change ourselves into some preconceived notion of how we ought to be.
Sound Meditation
Listening to sounds with eyes closed, being aware of sounds but without labeling sounds. They are just a sound, here for a moment, gone the next, a vibration through the air. Don’t give the sound a name, just let it be a noise.
The meaning of the OHM Symbol
Om contains all the power in the universe, it is the beginning, the middle and the end; it is the past, the present and the future. Om is the sound the universe was created from. When a practitioner can control all states of consciousness they have reached enlightenment and a state that allows them to be in a state joy and bliss at any moment.
Meditation on a mantra
The word mantra has two parts: man, which is the root word of the Sanskrit word for mind; and tra, which is the root of the word instrument. A mantra is therefore and instrument of the mind, a powerful sound or vibration that you can use to enter a deep state of meditation Om is the most elemental sound representing the infinite universal consciousness.
Repetition of a mantra helps you disconnect from the thoughts filling your mind, to help you slip into the space between your thoughts. As you reach deeper states of meditation, all thoughts and worries drop away and you experience the quiet that always exists beneath the noisy internal dialogue of the mind. In this stillness you may feel oneness with all life and profound peace.
Om Mani Padme Hum The six syllables have a specific and potent effect in bringing about transformation at different levels of our being. The six syllables purify the six poisonous negative emotions, which are the manifestation of ignorance, and which cause us to act negatively with our body, speech and mind, so creating our suffering: Pride, jealousy, desire, ignorance, greed and anger are transformed through the mantra, the six negative emotions and the ego are purified and it perfects the six kinds of transcendental action of the heart of the enlightened mind, generosity, harmonious conduct, endurance, enthusiasm, concentration and insight. It also grants strong protection from all kinds of negative influences, and various different forms of illness.
Repetition of a mantra helps you disconnect from the thoughts filling your mind, to help you slip into the space between your thoughts. As you reach deeper states of meditation, all thoughts and worries drop away and you experience the quiet that always exists beneath the noisy internal dialogue of the mind. In this stillness you may feel oneness with all life and profound peace.
Om Mani Padme Hum The six syllables have a specific and potent effect in bringing about transformation at different levels of our being. The six syllables purify the six poisonous negative emotions, which are the manifestation of ignorance, and which cause us to act negatively with our body, speech and mind, so creating our suffering: Pride, jealousy, desire, ignorance, greed and anger are transformed through the mantra, the six negative emotions and the ego are purified and it perfects the six kinds of transcendental action of the heart of the enlightened mind, generosity, harmonious conduct, endurance, enthusiasm, concentration and insight. It also grants strong protection from all kinds of negative influences, and various different forms of illness.
Shamata – Mindfulness meditation Practice
Samatha uses the breath as the object of focus but there is no counting, only noticing and awareness as your mind rests naturally on the breath, bringing it back gently if it wanders. Slight emphasis is placed on noticing the out breath. The eyes are open, gazing down 45° past your nose, the gaze is gently fixed, not staring, blink as necessary.
Cultivating mindfulness is the key to overcoming suffering and recognizing natural wisdom: both our own and in others. Mindfulness meditation in the Buddhist tradition is not intended to change us or make us different; instead, it helps us become aware of what is already true moment by moment, it helps us be present with whatever is happening, no matter what it is.
The way to happiness and to alleviate suffering is by going more deeply into the present moment and into ourselves as we already are, not by trying to change what is already going on. We need to understand suffering, take care and nurture ourselves and our feelings, realize that we deserve to be happy, to believe that happiness is attainable and happiness will be attained.
The sitting practice of mindfulness meditation gives us the opportunity to become more aware of ourselves just as we are. We catch glimpses of our inherent wisdom. We learn not to push away uncomfortable feelings, by sitting with them and giving them space, they dissolve. When you try to push difficult emotions away it perpetuates the unnecessary suffering that results from trying to escape the discomfort, and even pain, we inevitably experience as a consequence of simply being alive. It takes bravery and courage to face the pain and allow it to be transformed.
Buddha taught that the source of suffering is our attempt to escape from our direct experience. First, we cause ourselves suffering by trying to get away from pain and attempting to hang on to pleasure. Unfortunately, instead of quelling our suffering or perpetuating our happiness, this strategy has the opposite effect. Instead of making us happier, it causes us to suffer. Second, we cause suffering when we try to prop up a false identity usually known as ego. This, too, doesn't work and leads instead to suffering.
Mindfulness, paying precise, nonjudgmental attention to the details of our experience as it arises and subsides, doesn't reject anything. Instead of struggling to get away from experiences we find difficult, we practice being able to be with them. Equally, we bring mindfulness to pleasant experiences as well. Perhaps surprisingly, many times we have a hard time staying simply present with happiness. We turn it into something more familiar, like worrying that it won't last or trying to keep it from fading away.
When we are mindful, we show up for our lives; we don't miss them in being distracted or in wishing for things to be different. Instead, if something needs to be changed we are present enough to understand what needs to be done. Being mindful is not a substitute for actually participating in our lives and taking care of our own and others' needs. In fact, the more mindful we are, the more skillful we can be in compassionate action.
Cultivating mindfulness is the key to overcoming suffering and recognizing natural wisdom: both our own and in others. Mindfulness meditation in the Buddhist tradition is not intended to change us or make us different; instead, it helps us become aware of what is already true moment by moment, it helps us be present with whatever is happening, no matter what it is.
The way to happiness and to alleviate suffering is by going more deeply into the present moment and into ourselves as we already are, not by trying to change what is already going on. We need to understand suffering, take care and nurture ourselves and our feelings, realize that we deserve to be happy, to believe that happiness is attainable and happiness will be attained.
The sitting practice of mindfulness meditation gives us the opportunity to become more aware of ourselves just as we are. We catch glimpses of our inherent wisdom. We learn not to push away uncomfortable feelings, by sitting with them and giving them space, they dissolve. When you try to push difficult emotions away it perpetuates the unnecessary suffering that results from trying to escape the discomfort, and even pain, we inevitably experience as a consequence of simply being alive. It takes bravery and courage to face the pain and allow it to be transformed.
Buddha taught that the source of suffering is our attempt to escape from our direct experience. First, we cause ourselves suffering by trying to get away from pain and attempting to hang on to pleasure. Unfortunately, instead of quelling our suffering or perpetuating our happiness, this strategy has the opposite effect. Instead of making us happier, it causes us to suffer. Second, we cause suffering when we try to prop up a false identity usually known as ego. This, too, doesn't work and leads instead to suffering.
Mindfulness, paying precise, nonjudgmental attention to the details of our experience as it arises and subsides, doesn't reject anything. Instead of struggling to get away from experiences we find difficult, we practice being able to be with them. Equally, we bring mindfulness to pleasant experiences as well. Perhaps surprisingly, many times we have a hard time staying simply present with happiness. We turn it into something more familiar, like worrying that it won't last or trying to keep it from fading away.
When we are mindful, we show up for our lives; we don't miss them in being distracted or in wishing for things to be different. Instead, if something needs to be changed we are present enough to understand what needs to be done. Being mindful is not a substitute for actually participating in our lives and taking care of our own and others' needs. In fact, the more mindful we are, the more skillful we can be in compassionate action.
Pranayama
Ujjayi Breathing – Victorious Breath
Its name comes from the Sanskrit word “ujjayi,” which means “to conquer” or “to be victorious” therefore it is also often referred to as “Victorious Breath.” Because of the sound it makes when performed correctly, this breath is also sometimes called “Ocean Breath”. Ujjayi Pranayama is a breathing technique that helps calm the mind and warm the body. When practicing Ujjayi, you completely fill your lungs, while slightly contracting your throat, and breathe through your nose.
Benefits of Ujjayi Breath
It is the breath that is used through yoga and can be used in other aerobic exercises. By controlling your breath, you calm your mind and bring awareness to the present moment, the steadiness, sound, and depth of the Ujjayi breath help to link your mind, body, and spirit to the present moment. Regularly practicing Ujjayi breath can help you release pent-up emotions. The extra oxygen and deep exhalations invigorate and strengthen. Ujjayi is particularly beneficial for calming the mind. It is known to be beneficial for those suffering from stress, insomnia, and mental tension.
Cautions
When practicing Ujjayi Pranayama, be careful not to tighten your throat. Do not attempt any breathing exercise for the first time if you have a respiratory condition, such as asthma or emphysema. Stop the exercise if you become faint or dizzy. Always work within your own range of limits and abilities.
Instructions
Begin seated in a comfortable position. Relax your body and gently close your eyes. Let your mouth drop open slightly. Relax your jaw and your tongue.
Inhale and exhale deeply through your mouth. Feel the air of your inhalations passing through your windpipe.
On your exhalations, slightly contract the back of your throat, as you do when you whisper. Softly whisper the sound, “ahhh,” as you exhale. Imagine your breath fogging up a window.
As you become comfortable with your exhalations, maintain the slight constriction of the throat on your inhalations, as well. You will notice your breath making an “ocean” sound, softly moving in and out, like ocean waves.
When you can comfortably control your throat during the inhalations and exhalations, gently close your mouth and begin breathing only through your nose. Keep the same constriction in your throat as you did when your mouth was open. You will continue to hear the “ocean” sound as you breathe through your nose. Direct the breath to travel over your vocal cords, across the back of your throat. Keep your mouth closed, but your lips soft.
Concentrate on the sound of your breath; allow it to soothe your mind. It should be audible to you, but not so loud that someone standing several feet away can hear it.
Let your inhalations fill your lungs to their fullest expansion. Completely release the air during your exhalations.
Start by practicing Ujjayi for five minutes while you are seated. For deeper meditation, increase your time to 15 minutes.
Tips
When practiced correctly, Ujjayi breath will both energize and relax the body, mind, and spirit. The breath should be steady, rhythmic, smooth, and full. The “ocean” sound should soothe your mind. Throughout your practice, keep the steadiness, length, and smoothness of your breath as much as you can.
Breathe Deep & Free
Practicing pranayama can benefit the mind and body in many ways and on many levels, including physical, mental, emotional, and spiritual. Remember to take it slowly. Build on your experience as you develop your breath control. As you relax and breathe consciously, yet effortlessly, you will begin to free your mind.
Benefits of Ujjayi Breath
It is the breath that is used through yoga and can be used in other aerobic exercises. By controlling your breath, you calm your mind and bring awareness to the present moment, the steadiness, sound, and depth of the Ujjayi breath help to link your mind, body, and spirit to the present moment. Regularly practicing Ujjayi breath can help you release pent-up emotions. The extra oxygen and deep exhalations invigorate and strengthen. Ujjayi is particularly beneficial for calming the mind. It is known to be beneficial for those suffering from stress, insomnia, and mental tension.
Cautions
When practicing Ujjayi Pranayama, be careful not to tighten your throat. Do not attempt any breathing exercise for the first time if you have a respiratory condition, such as asthma or emphysema. Stop the exercise if you become faint or dizzy. Always work within your own range of limits and abilities.
Instructions
Begin seated in a comfortable position. Relax your body and gently close your eyes. Let your mouth drop open slightly. Relax your jaw and your tongue.
Inhale and exhale deeply through your mouth. Feel the air of your inhalations passing through your windpipe.
On your exhalations, slightly contract the back of your throat, as you do when you whisper. Softly whisper the sound, “ahhh,” as you exhale. Imagine your breath fogging up a window.
As you become comfortable with your exhalations, maintain the slight constriction of the throat on your inhalations, as well. You will notice your breath making an “ocean” sound, softly moving in and out, like ocean waves.
When you can comfortably control your throat during the inhalations and exhalations, gently close your mouth and begin breathing only through your nose. Keep the same constriction in your throat as you did when your mouth was open. You will continue to hear the “ocean” sound as you breathe through your nose. Direct the breath to travel over your vocal cords, across the back of your throat. Keep your mouth closed, but your lips soft.
Concentrate on the sound of your breath; allow it to soothe your mind. It should be audible to you, but not so loud that someone standing several feet away can hear it.
Let your inhalations fill your lungs to their fullest expansion. Completely release the air during your exhalations.
Start by practicing Ujjayi for five minutes while you are seated. For deeper meditation, increase your time to 15 minutes.
Tips
When practiced correctly, Ujjayi breath will both energize and relax the body, mind, and spirit. The breath should be steady, rhythmic, smooth, and full. The “ocean” sound should soothe your mind. Throughout your practice, keep the steadiness, length, and smoothness of your breath as much as you can.
Breathe Deep & Free
Practicing pranayama can benefit the mind and body in many ways and on many levels, including physical, mental, emotional, and spiritual. Remember to take it slowly. Build on your experience as you develop your breath control. As you relax and breathe consciously, yet effortlessly, you will begin to free your mind.
Loving kindness (guided meditation)
Everyone wants to be happy, but happiness cannot be achieved in isolation. The happiness of one depends upon the happiness of all and the happiness of all depends upon the happiness of one. This is because all life is interdependent. In order to be happy, one needs to cultivate wholesome attitudes towards others in society and towards all sentient beings.
Loving kindness or Maithree meditation is a practice taught by the Buddha to develop the mental habit of selfless or altruistic love. It develops friendliness (metta), Compassion (karuna), Appreciative joy (mudita) and Equanimity (upekkha). By cultivating these wholesome attitudes people can gradually remove ill will, cruelty, jealousy and desire. In this way, they can achieve happiness for themselves and others, now and in the future.
When we focus on what we don’t like about ourselves and forget to appreciate our positive qualities, sometimes we stop loving ourselves. As an antidote we will reflect on and acknowledge our positive qualities.
Loving-kindness, the first immeasurable, is the wish that all sentient beings, without any exception, be happy. Loving-kindness counters ill will.
Compassion, the second of the immeasurables, is the wish for all sentient beings to be free from suffering. It counters cruelty.
The third immeasurable is appreciative joy. It is the wholesome attitude of rejoicing in the happiness and virtues of all sentient beings. It counters jealousy and makes people less self-centered.
Equanimity, the last of the four immeasurables, is the attitude of regarding all sentient beings as equals, irrespective of their present relationship to oneself. The wholesome attitude of equanimity counters clinging and aversion.
Friendliness is expressed as warmth that reaches out and embraces others that naturally overflows into compassion as you sympathize with other people’s difficulties. It reaches equanimity, which means caring towards everybody with an equal spread of loving feelings and acceptance of all situations and relationships while remaining kindly disposed.
An open loving heart can receive love fully. When we can love ourselves fully we can love others unconditionally; the practice teaches us to respond to the challenges of life with wisdom, while awakening our true nature – the source of the most profound happiness and well-being.
To practice the meditation on loving-kindness, one should begin with oneself. One should cultivate the wish to be happy. Gradually, this practice will enable one to eliminate unwholesome attitudes and actions that produce unhappiness in one's life. When one has developed a feeling of loving-kindness towards oneself, one should go on to develop it towards a close relative or friend. When this is accomplished, one can move on to the more difficult task of developing loving-kindness towards strangers and even enemies. One then extends this attitude to all members of one's community and nation and finally to all sentient beings in all the realms of existence.
Loving kindness or Maithree meditation is a practice taught by the Buddha to develop the mental habit of selfless or altruistic love. It develops friendliness (metta), Compassion (karuna), Appreciative joy (mudita) and Equanimity (upekkha). By cultivating these wholesome attitudes people can gradually remove ill will, cruelty, jealousy and desire. In this way, they can achieve happiness for themselves and others, now and in the future.
When we focus on what we don’t like about ourselves and forget to appreciate our positive qualities, sometimes we stop loving ourselves. As an antidote we will reflect on and acknowledge our positive qualities.
Loving-kindness, the first immeasurable, is the wish that all sentient beings, without any exception, be happy. Loving-kindness counters ill will.
Compassion, the second of the immeasurables, is the wish for all sentient beings to be free from suffering. It counters cruelty.
The third immeasurable is appreciative joy. It is the wholesome attitude of rejoicing in the happiness and virtues of all sentient beings. It counters jealousy and makes people less self-centered.
Equanimity, the last of the four immeasurables, is the attitude of regarding all sentient beings as equals, irrespective of their present relationship to oneself. The wholesome attitude of equanimity counters clinging and aversion.
Friendliness is expressed as warmth that reaches out and embraces others that naturally overflows into compassion as you sympathize with other people’s difficulties. It reaches equanimity, which means caring towards everybody with an equal spread of loving feelings and acceptance of all situations and relationships while remaining kindly disposed.
An open loving heart can receive love fully. When we can love ourselves fully we can love others unconditionally; the practice teaches us to respond to the challenges of life with wisdom, while awakening our true nature – the source of the most profound happiness and well-being.
To practice the meditation on loving-kindness, one should begin with oneself. One should cultivate the wish to be happy. Gradually, this practice will enable one to eliminate unwholesome attitudes and actions that produce unhappiness in one's life. When one has developed a feeling of loving-kindness towards oneself, one should go on to develop it towards a close relative or friend. When this is accomplished, one can move on to the more difficult task of developing loving-kindness towards strangers and even enemies. One then extends this attitude to all members of one's community and nation and finally to all sentient beings in all the realms of existence.
