We made it. Learned a few practical approaches to meditation and here, we are at the precipice of actual meditation.
Good news – we’ve already done it.
There will be one more post going deeper into techniques, but the important part for now, is practice.
If harnessing the mind to ground and anchor are leaves, then meditation is the tea in which they steep. Here, we have only to give ourselves space and time to allow the steps, already practiced, to enrich. To deepen. Here we afford ourselves the opportunity to create our own perfect brew.
The breadth and depth of meditation is personal. We are limitless in what we can create. The length, the place, the method – up to each of us. Consider it a stretching of what’s already practiced.
Below are several different ways to step into a more lengthy practice.
- Breath Focusing is one of the most simple, effective ways to mind quieting. By bringing attention to the natural inhale and exhale we train the mind to settle on a single point.
- Sit comfortably, spine straight, eyes closed. Focus on the breath. Notice the cool inhale, warm exhale, the rise and fall of the chest. When the mind wanders, bring it gently back to the breath.
- Mantras are words or phrases repeated during meditation allowing for the mind to rest upon them gently. The rhythmic repetition of the words helps quiet mental chatter by replacing the noise with a mindful awareness of words. Be aware that you can say the words out loud or in your mind, but know that a big part of the energy of mantras is the physicality of the words themselves. The hum or vibration of the words as they are spoken.
- Sit comfortably, spine straight, eyes closed. Choose the mantra, begin to repeat it rhythmically. Tie it to the rhythm of the breath. With each inhale say part of the meditation, with the exhale repeat the rest. Focus on the sound and feel of the mantra. When the mind wanders, return it gently to the words.
- Body Scanning is the act of grounding the attention to the physical sensations in the body rather than thoughts. This is especially effective for a noisy mind.
- Sit comfortably, spine straight, eyes closed. Beginning at the top of the head focus on noticing any sensations or tensions in the crown. Gradually allow that same focused attention to scan through the body. Head, neck, chest, trunk, arms, legs, feet. As the attention rests on each section, consciously allow that body part to relax. Continue scanning and relaxing until the entire body has been covered allowing mental distractions to fade into grounding in physical sensations.
- Visualization is the mental imagining and creating of an inner sanctuary. By visualizing a calm scene the mind becomes occupied with the image and lets go of chatter.
- Sit comfortably, spine straight, eyes closed. Imagine a scene that brings personal peace. Many use the beach, the forest, a calming mountain scene. Perhaps a garden or church. Focus on the details consciously engaging each of the senses as much as possible. Note that this becomes easier, and clearer with practice. Hear the sounds, feel the sun, the rain, the warmth of the ocean. Let the mind rest in this calm place. When the mind wanders, gently return the focus to the peaceful scene.
- Counting breath, similar to focusing on the breath, is a breathing centered practice. Each number counted allows for the meditation to deepen and the mind to still more.
- Sit comfortably, spine straight, eyes closed. Notice the natural rhythm of breathing. When ready, on the inhale count one, on the exhale, two. Count up to ten or twenty before resetting the mind back to one and beginning again. If we lose track of the count, we simply return the mind back to one and begin again.
- Progressive, much like the body scan meditation, allows for attention to focus on the body. Instead of merely scanning through, however, the progressive invites us to tense the muscles, for a few seconds, before releasing as we focus on them. It’s worth noting that this is an excellent meditation to use for sleep.
- Sit or lay (if sleeping) comfortably, spine straight, eyes closed. Bring attention gently to the feet. Tense the muscles as much as you can for a few seconds and then release. Focus on the sensation of letting go. Move through the body with the tense release practice, remembering to release the smaller muscles as well – the jaw, tongue muscles around the eyes. As we let go we focus attention on the relaxation spreading through the body.
- Movement meditations can feel much like counting. It is the rhythm of the movement here that quiets the mind. Often, we will find ourselves naturally counting the steps as we walk along. The same can be said for running, cycling or whatever the exercise of choice. We hit that well of quiet as the mind centers the breath with the heartbeat, with the rhythm of the footfalls, with the rhythmic rotation of the wheel. This too is an act of mind quieting.
Keep in mind that these are just a few ways to practice. As we become more adept, we may notice other solitary rituals bleeding over to time with our heartbeat, our breath, our counting. This is the becoming of mindful noticing, of everyday mindful living. It is the day to day seeking of quiet. The embrace of a hush, not just with our spoken words, but radiating from within.
This is the meditative silence that we call peace.
