A Little Meditation Tip

Meditation and relaxation are both a 'process'.

In meditation we relax the body, calm the mind and engage the senses .. shifting from ‘thinking' brain to 'sensing' brain.

In Listening Meditation we learn to listen with awareness to the sounds around us, allowing the sounds to flow unobstructed and not get drawn into analysis, judgment or preference.  In this way we shift from thinking to sensing .. and relaxation will follow.

~ Start by settling into a comfortable position and enjoying this chance to PAUSE and BREATHE

~ Naturally you will begin to HEAR all the sounds around you

~ Notice .. sounds near and far ~ Notice how some noises arise & disappear while others are steady & recurring

~ Try to allow sounds to move like clouds floating through the sky

~ If you get distracted, notice and then listen again

~ Just listen. Rest and listen.

This practice helps us become more skilful at sitting calmly through all sorts of daily distractions.

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A Little Meditation Tip

When we spend too much time ‘in our head’ we tend to feel a sense of disconnection with the world around us and our body.

Studies have shown that being barefoot on the grass can trigger a fall in blood pressure and heart rate .. and provide us with a deeper sense of being ‘grounded’.

Being outside and touching the ground with your feet ignites all your senses .. so today your tasks is to find a patch of green grass ~ remove your shoes and stand barefoot on Mother Earth.

~ Find a patch of green grass and remove your shoes

~ Take a moment to notice the broad sky above you

~ Close your eyes and feel the breeze on your face and skin

~ Smell and listen to the day around you

~ Bring your awareness to your feet .. deeply connected to the earth and grass

~ Imagine roots extending through your body into the earth below you

~ Notice how the grass feels .. ticklish, coarse, wet, soft, squishy

~ Wiggle and swish your feet around .. be delighted

~ Breathe in some fresh air .. smile and enjoy this blissful moment of just being part of the greater natural world 

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Wednesdays Meditation Tip

“this breath is the one that counts”

(Sufi saying)

When stressed our breath is compromised and can feel restricted and tight. This exercise is a wonderful ‘circuit-breaker’ to reset the rhythm of the breath into a more relaxed and even flow.

~Begin by taking your seat and finding a point of comfort. Close your eyes if you wish and take a few moments to adjust your awareness to the sounds around you and the feeling of your body resting deeply into the chair.
~When ready, take just 1/3 of a normal breath (imagine breathing into the lower third of your lungs) .. and pause a moment
~Then .. take another 1/3 of a breath (imagine breathing into the middle of your lungs) .. and pause a moment
~Finally .. take another 1/3 of a breath (imaging filling your lungs, a gentle expansion of the whole lungs) .. and pause a moment
~And when ready to exhale .. allow the breath to ‘fall out of the body’ .. a whoosh of breath that you can audibly hear ... ahhhhhh •

You can repeat this practice a couple of times, however, if you feel light headed at all stop and allow your breath to fall back into a more natural pattern.

When finished simply enjoy a few moments sitting quietly before returning your awareness to the room and your task ahead.

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Tuesday's Meditation Tip

Mantra is a Sanskrit word often translated as ‘something to lean the mind upon’. A mantra is a tool for cultivating awareness and reflection, and is one of the most common meditation techniques (along with breath meditation) used around the world today (Hindu and Buddhist traditions and TM).

In mantra meditation the object of our focus (or our anchor) is a short word, phrase or sound - repeated over and over - aloud or silently in the mind. As you repeat the mantra your mind fixes on the sound and vibration, your body relaxes and your breathing slows. In time there is a sense of the breath weaving itself into the rhythm of the mantra (like a seductive song) .. and this gentle repetition stills and centres us, until eventually the mantra drops away and we rest in stillness.

When we use a mantra that holds a meaning, when the words repeated have significance, then our mantra can influence our mind state, leading us away from the subconscious negative mind chatter fuelling our feelings of stress, to a sense of calmness and ease that we associate with the word.

Today your mantra is “RE-LAX” ... silently note the mantra “RE” breathing in and “-LAX” breathing out .. “RE-LAX”.

The beauty of mantra is that you can do this practice while continuing your daily tasks. While on the train, brushing your teeth, eating your lunch or attending a meeting (especially is feeling anxious or stressed in the meeting).

The mantra is a gentle and consistent background track in your mind .. helping to calm and centre you .. whatever you are doing.

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Monday's Meditation Tip

Bringing awareness into our body provides an anchor for our restless chattering mind. Connecting with our body regularly throughout the day encourages us to listen to how our body is travelling, find any areas of tension or tightness and purposefully release and relax those areas with the exhalation.

Like scanning the body from the inside.

Right now .. stop what you are doing and close your eyes. Feel your body. Start with your feet grounded on the floor, see if you can loosen your thighs and release your belly .. allow your shoulders to fall and your arms to hang heavily by your side .. feel your face softening and your brow becoming broad and smooth. Just take a moment to listen and feel your body. Breathe and soften.

You can do this regularly throughout the day .. while waiting for the printer, in the queue for lunch or seated in a meeting.

Connect with yourself from the inside and see if you can find and release any holding or tightness. Just 'let it go'.

Sustaining a practice

Sustaining a practice

• Sit every day even if its just for a short period. Intentionally dedicating this time of quieting – is a gift to the soul!

• A few times each day (or each hour on the hour) just PAUSE. Re-establish contact with your body and breath. Pause to explore a moment in time – the space of a pause will allow you to rebalance, regroup and come home.

• Reflect regularly on your intention for starting meditation – health, happiness etc

• Join a meditation group or practice with friends. Use inspiring books, reading inspiring articles or listen to beautiful guided meditation CDs. Feed yourself.

• If you miss a practice for a day, a week or a year – simply begin again. Simple.

• Don’t judge your practice – rather accept what unfolds and trust in your capacity to be with yourself and to learn.

• The art of meditation is to practice with curiosity, kindness and a gentle touch.

You have embarked on a journey that others have done over thousands of years. May their awakening inspire and support you. May the sincerity of your practice heal and free your spirit. (Tara Brachs)

Note: I found this note in an old journal .. I think it is quite a lovely reminder and so I copied it here. I am not sure if I wrote this but if in fact this belongs to YOU .. please let me know and I would be happy to give due credit.

Attention in Meditation

Attention in meditation .. is like the fish at the end of the rod.
Everytime he tries to get away ..

we feel it and we gently reel him back in.

Even if we have to do this time and time again.

Just quietly and gently we return to the task.
We sit. We watch. We remain attentive. We meditate.

Photo courtesy of stock.xchng : Fish by sundarksom