Posts Tagged ‘Meditation’
Finding a Groove – Meditation Challenge Day 7
Found my groove over the past few days. After having a hard time sitting still and really wandering mind, things have settled down a bit. My mind still wanders, but not as much. Also, sitting for 20 minutes at a stretch is no problem at all. I’ve even noticed that I’ll open my eyes literally seconds before my alarm goes off!
In a couple of cases, I’ve day-dreamed pretty badly. In one case, I actually opened my eyes and was looking around, and actually started wondering why I was sitting on the floor and almost got up! Then I realized I was supposed to be meditating and closed my eyes again
Anyway, so far so good. The biggest shift I’ve noticed is that I’m able to focus much better during the day, and shift on to tasks quickly and drop whatever I was doing without worry or having my mind partially on the other task. These benefits are a paradox (focus and being able to shift focus quickly) but true.
Related posts:
Meditation – A 30 Day Challenge
Bellevue Buddha
Every now and then I do challenges to either learn something new or re-commit myself to something I already do – but not enough. They say that 30 days is just enough time to make a habit and from my experience it is long enough to get “over the hump” that usually comes with any kind of change in routine – and actually start to see the benefits.
I have been meditating on and off since late 2003, having learned a technique from John McAffee at the Relational Yoga Mandiram. You can read about one of my fasting and meditation retreats a few years ago. Since that time I maintained a regular twice-a-day meditation routine. 20 minutes in the morning and 20 minutes in the evening. On occasion I would sit longer, but this was the typical day.
However, for the past couple years I’ve been slacking. Sometimes I will sit for just five minutes before getting distracted. Sometimes a week would go by without sitting at all! While I do practice yoga regularly (and during 90 minutes I do experience a heightened flow-meditative-state), there is still nothing like sitting still for a few minutes. It is perhaps the most challenging of all aspects of a well-rounded yoga practice.
So, I’m starting a new 30 day challenge. Here it is:
I commit to, starting today and for the next 30 days, meditating twice a day for 20 minutes each. Once in the morning and once in the evening.
I’ll blog about my experience as the days go on. I sat already for my two sessions today. They went by surprising quickly, and my mind was quite still. I’m guessing not all days will be this easy 
. If you have never meditated before, here are a few tips:
Find a spot that is flat and firm, use this spot consistently for all of your sessions. Don’t meditate in a bed or on a cushy couch. If you get cold in the morning wrap yourself in a shawl.
- Try to sit cross-legged, but if your legs and hips are two stiff, fold up a blanket and sit on it, allowing your ankles to rest of the floor with crossed legs. Use as many blankets as you need! If this doesn’t work for you, find a stiff backed chair to use.
- Set an alarm clock for the allotted time. Start with 5 minutes and build up to 20 minutes. Do not open your eyes until the alarm goes off. Resist the urge to peek!
- Find your spine in a position where it’s straight, with natural curvature. Avoid the tendency to slouch. This will just induce sleepiness! Imagine that you are balancing an apple on your head
- Rest your palms on your knees face down. Alternatively, you can rest your palms one on top of another in your lap.
- Breath in and out through your nose. It doesn’t have to be a loud and audible breathe like they teach in some yoga classes. Just breath normally. Allow your mouth to close and bring the tip of your tongue to the upper palate, and rest it there.
- Continue to notice your breath, if you mind wanders, bring it back to your breath. No matter how many times your mind wanders, keep bringing your awareness back to your breath.
- Try to remain motionless, no matter what! Even if your body tingles or tickles. This is the point, don’t get distracted. You can do pretty much anything for 20 minutes.
That’s it! There are other techniques that people use as part of a meditation practice, but this is the most simple approach. It is highly effective and infinitely challenging. Give it a shot!
You Are The Answer
You have the answer. It is not in a book. It is not in a TV show. It is not in the DVD you just got through the mail from NetFlix. It is not in the lecture you are going to hear from your favorite teacher. It is not in the conversation you might be having with your friends at dinner tomorrow. It is not in the Wall Street Journal or The New Yorker. It is definitely not in this blog.
Whatever you are really seeking. Whatever you really need to know. Whatever you think you need to learn and understand by taking in outside information, it is all within you right now.
Deep down you have all the insights you need. The knower, the silent witness – is present in all of us. Our challenge is to quiet the thinking mind to the point where our deep-rooted and all-knowing self can really shine through. This is where meditation and the practice of present moment awareness can be such powerful tools.
Next time you have a big problem, something that has been puzzling you for a long time, something that causes you some level of anxiety or worry. Instead of trying to talk to people about it, read books to find the answer or turning to the Internet; try just quieting your mind.
Go for a walk. Sit in meditation. Go for a jog (no iPod please!). Take a relaxed bike ride. Do something to still your mind. Chances are you will either discover the answer, or realize that the problem isn’t even a problem to begin with and isn’t worth any further attention.
Either way, the solution is a process of discovery, not one of learning. Find the answer within yourself.
