The age old question: what is meditation? Your spirit experience already knows it as a conversation between you and your inner self. That’s it.
Our physical, human experience tries to put rules and regulations around meditation but only you can decide what mediation is to you and… you may change your mind… more than once. It is not a destination but a journey, a sacred communion with the present moment that transcends the ordinary and leads to the extraordinary landscapes of your own consciousness.
Your meditation could last for a few moments or several hours. You could be sitting in complete silence in the lotus position or in your car during rush hour traffic. In the midst of our unceasing lives, where the cacophony of the external world often drowns our inner whispers, meditation stands as a serene sanctuary; not as an escape but an opportunity to embrace the quiet of your own consciousness.
Meditation offers a variety of practices, each carrying its own benefits. Let’s explore some key meditation techniques that you can embrace in your journey of self-discovery.
Present Moment Awareness: Bring your attention to your breath, allowing it to anchor you in the now. As thoughts arise, let them pass like clouds in the sky, gently redirecting your focus to the sensation of each inhale and exhale. Your mind might resist the stillness, leading to restlessness or a stream of distracting thoughts. Instead of viewing these as obstacles, acknowledge them with kindness, gently guiding your focus back to the rhythm of your breath.
Heart-Centered Practice: Loving-kindness meditation invites you to expand the circle of your awareness, embracing not only yourself but all beings with love and compassion. Begin by directing warm wishes towards yourself, then extend these wishes to loved ones, acquaintances, and even those you may find challenging. In this meditation, visualize the ripple effect of your compassion. Picture it spreading outward, reaching individuals, communities, and the entire world. As you wish others well, notice the reciprocal warmth that arises within your own heart. Loving-kindness meditation is a reminder that compassion unites us all.
Body-Centered Practice: The body scan meditation takes you on a journey of awareness through each part of your body. Start at your toes, gradually moving up through your legs, torso, arms, and head. Notice any sensations without judgment, allowing a sense of calm presence to wash over you. As you traverse the landscape of your body, become aware of sensations. The body scan is an invitation to attune yourself to the subtleties, creating harmony between your body and mind.
Posture Aligning Mind and Body: Sit comfortably, allowing your spine to lengthen and your shoulders to soften. Your hands can rest on your lap, and your eyes may gently close. Feel the connection between your body and the ground beneath you, grounding yourself in the present moment. Imagine roots extending from your spine into the earth, anchoring you in the now. As you sit, become aware of the sensations—the gentle touch of the air, the support of the ground—connecting you to the vastness within.
Physical Space Awareness: Some like to create a tranquil physical space but this is a preference, not a requirement. Choose a quiet space. Make it your own, adorned with elements that bring you peace: a soft blanket, a flickering candle, or the soothing fragrance of incense. Many feel meditating in the same space intensifies their experience.
As you explore these meditation techniques, let your meditation practice adapt to the cadence of your life. Observe which resonates with you. There’s no one-size-fits-all approach, and the beauty of meditation lies in its adaptability. Every occurrence is unique and each breath an opportunity for growth. You may find yourself unraveling layers of your own existence; discovering uncharted territories of your thoughts, and the limitless expanses of your heart. Meditation is not a departure from the self but a return to the essence of who you truly are.
Much like any art form, the essence of meditation unfolds with consistency and commitment. I invite you to consider weaving meditation into the fabric of your daily life. Begin with maybe five minutes in the morning and/or before bedtime. As you become more accustomed to meditating you’ll find the duration naturally increases.
One final thought: it’s easy to become impatient when your meditation practice doesn’t unfold as expected. Remember, your spirit experience already knows it as a conversation between you and your inner self; an intimate dialogue within the depths of your own being. Release your grip of expectations and allow your meditation practice to unfold organically.
