Meditation is not something you “do”. It is simply a calming of the mind. You can think of it in terms of giving the mind a break. There is no right or wrong meditation experience. Your experience is your experience and someone else may have a totally different experience. It’s subjective and indescribable because it’s your own experience. It’s a very personal process.
The most important part I want you to understand before we begin is that it’s ok to have thoughts as you are trying to sit in silence. Acknowledge your thoughts, be aware of them and then step back mentally and release them. Be an observer of your thoughts, don’t become involved in them. Just observe them as they come and as they go without judgment and without reacting to them. Observe the process. Then you can move beyond them.
To meditate it is best that you don’t lie down if at all possible, because there is a good chance you may fall asleep if you do. Sit in a relaxed position. Keep your back straight but relaxed. Keep your neck and head straight but relaxed.
Before you begin any part of your practice take time to center yourself. It will enhance and enrich your experience. That will happen because you are taking the time to come to “now”. That moment in time in which you have chosen to spend it in nurturing and healing is in the now. In bringing yourself there you will be able to more clearly move through your practice in a spontaneous, relaxed and mindful manner. You are welcome to go to transcendingms.com in the audio files and follow that portion with me . It will help calm the mind and in calming the mind it will reflect that onto the body. The whole point of centering is to bring yourself to an effortless state at the present moment and leave any other thoughts or emotions aside. It will help to calm the mind and align your whole being in order to be more receptive to a few minutes of silence.
When learning to meditate, a focusing technique is very helpful to silence the mind. In focusing on a word or a mental picture your mind can block all other thoughts and lead you to a place of mental, physical and spiritual peace. Pick a time of day when you have nothing pending to do afterward. Set a timer for your meditations. In that way your mind won’t be wondering how long you have been doing it or whether it’s time to stop. Start with 2 minutes, and when you feel the need to go longer set the timer for 3 minutes and continue adding minutes as you progress. There is no right or wrong length of time. There will come a time when you won’t use the timer any more. There are also guided meditations on the website. I suggest you listen to these as well.
Now, let’s get started.
You can follow the centering below on transcendingms.com audio files or choose one of the other ones on the website if you like. Eventually, after practicing daily for some time, what you will find is that you won’t need to listen to my voice but your own inner voice will guide you in your process.
Below is a sequence you can follow to center. Once finished with the sequence stay there in silence for as long as is you need. We will move on to the focusing techniques in Part 5. For now, enjoy being centered.
Sit in a comfortable position. Your back needs to be straight but relaxed. Your neck and head need to be straight as well and also relaxed. Breathe in through your nose and out through the center of your lips. Do this at the pace which your body dictates. Don’t try to impose a rhythm, follow your own body’s breathing rhythm. Place your hands in your lap with the palms facing toward the sky, and the right palm holding the left palm and thumbs gently touching each other.
Become aware of the ground below you. Feel what parts of your body touch the ground below you. Become aware of the temperature of the space around you. Is your left knee in balance with your right knee? Is your left shoulder in balance with your right shoulder? Don’t move them, just be aware of them. Be aware of the sounds around you. Now become aware of the sounds which are a little further away. Be aware of the taste in your mouth. No judgement, just be aware. Now, as you breathe in, be aware of any fragrance in the air around you. Just observe it. And finally, even though your eyes are closed, what do you see in that space behind your forehead? In becoming aware of that space behind your forehead, take your awareness to your mind. Become aware of any thoughts that are coming and are going through your mind. Don’t try to stop them, just observe them. Now, become aware that all of this is happening in this moment in time. These thoughts that are coming and going are all happening in this moment in time, in “now”. Yesterday was made of nows and tomorrow will be made of nows. At this moment you are in the now. Be aware that now you are safe. Now you are breathing. Now you have thoughts which are coming and going. And now be aware that your thoughts are just that-thoughts. They are transient. They are temporary. They are not you. And as you breathe in be aware of the effect those thoughts have on your body and the effect your body has on those thoughts and let the two become one in this process. Let your awareness go to the essential way in which your mind and your body are not only connected but are one. And now that you have centered your body and your mind, take your attention to that spot which is in the middle of your chest at the level of your heart. It is at about the lower right hand corner of your heart. As you breathe in begin to breathe in through that place in your chest and as you are breathing out breathe out through that same place. Slowly and deliberately, with awareness, breathe in and out through the center of your chest - your heart. As you are breathing in fill your heart with the energy that comes with that breath and as you are breathing out release that energy and feel any anxiety leaving your body. Breathe in again and fill that space with peaceful energy and as you breathe out release any fear slowly and gently. Breathe in again and fill your heart with strength and as you breathe out release any sadness. Breathe in again and fill your heart with joy and as you breathe out release any tension or anger or any other feelings which may be causing you disharmony. And as you breathe in, breathe in with harmony, balance and love. Let your heart be filled with love and gratitude for this moment in time which are being given and which you will use to nurture, heal and above all love yourself and those around you. Breathe in and feel the balance and harmony in your heart and in your mind and in your body. All three becoming one. All three aware and centered in this beautiful moment in time.
You can practice this at any time during the day. Always practice this before you practice your asanas (postures). Also, prior to beginning your focusing technique for meditation it is a very good idea to do this as well. It only takes a few minutes, but the benefits you will reap will make a very big difference in your practice.