Exploring Yoga Mindfully : Meditation: Moving Closer to Ourselves (3 meditation practices incl.)

I began my journey into meditation when I was a high school Social Studies teacher. The stresses and strains of a teacher are daunting; day after day we were faced with the demands of teaching and all that it entails. Many of the students I worked with were also stressed; they found themselves working to be the best and the competition was not from without, but from within. As a result, I decided to learn more about meditation and how I could bring it to myself and to my students.

I, along with a fellow teacher, who also could see the need for a way to bring meditation into the classroom, attended a six week workshop. I like being challenged intellectually but I was out of my, comfort zone. Teaching involves making a plan and following it. Yes, one can be flexible, but in order to teach what needed be taught one must follow the plan. The meditation workshop was the complete opposite. There was no distinct plan; we came together as a group curious, to find out the answer to the question, "what is meditation?" I was challenged. I was enlightened.

“Meditation practice is not about trying to throw ourselves away and become something better. It’s about befriending who we are already; whoever we are right now, just as we are.” (Chodron) As we sit we might become curious about what is arising. “Curiosity involves being GENTLE: sense of goodheartedness toward ourselves, PRECISE: able to look clearly at what is really there, and OPEN: being able to let go and to open.” (Chodron).

WHY MEDITATE?

“Meditation gives us a way to move closer to our thoughts and emotions and to get in touch with our bodies. It is a method of cultivating unconditional friendliness toward ourselves and for parting the curtain of indifference that distances us from the suffering of others. It is our vehicle for learning to be a truly loving person” (Chodron).

As we continue; “through meditation, we begin to notice that there are gaps in our internal dialogue. Through these gaps, through this pause, we may experience a sort of awakening; we recognize that we can relax with clarity, with space, with awareness. We experience moments of being right here: simple, direct and uncluttered.” (Chodron)

(Portions of the following information was gleaned from “The Journey Junkie” article on meditation)

Choose a place to meditate

Find a place that is quiet. One that feels safe and secure to you.
To make the sitting process more comfortable, use a yoga prop – blanket, bolster, or block.
Close your eyes
Begin to breathe
Then distracting thoughts come flying in and out of our minds. We try hard not to let them come in and yet, there they are. Our breathing changes, we try to refocus, and begin again. Over and over….
Are we conditioned to be constantly thinking??? Is our mind unable to truly clear itself and go blank?

Find a seat.

Sit up tall, lengthen from your tailbone through the crown of the head, roll the shoulders up, back, and down.
You may choose to close your eyes or leave them opened.
Begin to pay attention to your breath. Be aware of your natural inhale and exhale. No need to change your breath.
If you choose to use mala beads hold them in the right hand between thumb and pointer finger.

Start at the head bead.
Gently close the eyes and begin.
Repeat the mantra 108 times while moving the beads through the fingertips. 108 repetitions will bring you back to the beginning of the mala necklace.

Take a moment to feel the effects of meditation and chanting.
The mantra can be chanted out loud, in your head, or half and half. Do whatever feels natural to you

How long should one meditate for?

When you first begin, a suggestion would be about five minutes. As you become more comfortable sitting extend to 15-20 minutes.
If your mind begins to wander, do not let it take you away from your meditation, gently bring yourself back to your breath and your mantra.

How to Find Time:

The best time to practice for some is first thing in the morning, when the mind has awoken from sleep and has not begun is chatter.
Choose two times that works best with your personal schedule.
Write it down in a planner. Literally schedule a date with yourself.

Props For Meditations: Mat, Bolster or Firm Pillow, 2 Blocks (for under thighs if needed)

As you sit: Meditation Introduction

LISTEN- Not to someone but to yourself. You and only hear yourself when you are quiet. Sit and listen to all the voices that are within you. Become the OBSERVER… Notice without bringing in judgement or conclusions. Be PRESENT.
REFLECT- As you sit and observe, bring attention to the voices you heard. Be particularly attentive to the voices that seem true and lasting, not flashing and like a quick fix. As you reflect, do you find yourself focusing in on what you might have heard. Is something preventing you from truly listening to what is being said.
ACT- Lastly, through the reflection an act may show itself; something you need, something you need to do so that change can occur. When feeling unbalanced we need to sit, listen, and reflect to find what needs to occur to bring back a sense of balance.

“Our practice is to watch our thoughts arise, label them ‘thinking,’ and return to the breath. Each situation, each thought, each word, each feeling, is just a passing memory. “ (Chodron)

As we Sit: Meditation/Physical Cues

Focus on the Present: what can be done right at this moment-not the future

Give up the “How’s”: Stop fretting over “how” something will happen-remain open

Refrain from obsessing over numbers: Create a feeling of attachment-value

Adopt the Attitude of Learning: Life long learners- exciting in its mystery

Be Okay with Uncertainty: To attached-we may be unwilling to let life unfold

Art of Allowing: Live in the journey- just need to be

Using Energy Release Methods: Tapping- bring self to the present

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What is a Mantra?

A mantra is a word or phrase that is repeated as we meditate. A mantra has a meaning that aids in keeping you,

How to Choose a Mantra:

This final step is a very personal one. As you research the various mantras choose ones that “speak” to you.

Mantra Samples:

The mantra: Shanti Mantra, a chant for peace

May there be well-being for all,
May there be peace for all.
May there be wholeness for all,
May there be happiness for all.

A Modern Mantra Selection taken from Sunnyray.org

I am exactly where I need to be.
My life has a Divine purpose.
I attract love, joy, and abundance.
Every day in every way, I'm getting better and better.
By changing my thoughts, I'm changing my world.
I am open to the abundance of the universe.

You are always encouraged to create your own mantra that suits your needs. Ask fellow yogis or your yoga teacher the mantras they use in their meditation practice.

Meditation: Colors