How to Meditate

“The best time to plant a tree is now”

African Proverb

Why not try something new that will bring amazing changes to your life? Meditation.

John Kabit-Zinn, meditation expert, explains Meditation this way- “The awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally” and “by focusing on the breath, the idea is to cultivate attention on the body and mind as it is moment to moment, and so help with pain, both physical and emotional.”

So, call me at 289-208-6867 to set up your class.

I also laid out a nice technique below and set of instructions to begin your new practice. Try it out and see how you feel. Then do it again and again until you can’t go without it.

MEDITATION 

THE CONCEPT

Commit conscious intention to meditate daily at a specific time for a specific length of time desirably in the same peaceful setting . Start with 15 minutes, then graduate.

TECHNIQUE

Meditate (concentrate) on an object of attention like the subtle feeling of air passing by your nostrils. Gently come back to it when you lose focus. Repeat. Don’t judge yourself and think you can’t do it. You never gave up on learning how to walk or ride a bike, did you? You are beginning and developing a muscle.

Meditation is about clearing the mind from the chatter and thoughts about the past and future. It is about being in the present moment and letting that unfold into a state of clarity, bliss, kindness, self-love, compassion, joy and happiness. The more you meditate, the deeper those feelings and senses become. I’ll cover a lot of that in my blog:)

HOW TO MEDITATE

The 6 POINT PREPARATION

SET MOTIVATION

Have a clear sense of purpose, remind yourself why you are meditating. Is it calmness, peacefulness, relaxation, awakening, enlightenment?

GOALS

What do you hope to accomplish this session; not giving up? remaining patient?

EXPECTATIONS

Be easy on yourself. Hold goals lightly- just enjoy and savour any achievement and let go of any resistance or judgement.

COMMITT TO DILLIGENCE

Engage whole-heartedly. Resolve to practice diligently no matter how it each sitting goes.

REVIEW POTENTIAL DISTRACTIONS

Do a quick inventory before you practice; ie problems, stresses, what your mind is occupied with, regrets, doubts. Acknowledge them and set them aside for now.

SEATING POSTURE

  • Get comfortable.
  • Adjust any supports.
  • Head, neck, back aligned- not leaning in any direction
  • Shoulders even
  • Hands level with each other, either clasping in your lap or hand on each knee
  • Lips closed
  • Teeth slightly apart
  • Tongue on the roof of your mouth, tip of your tongue slightly toughing your teeth
  • Eyes closed, slightly down. Eases tension in face and forehead
  • Breath through your nose, lips closed
  • Relax and enjoy
  • Scan your body for tension, then let it go
  • Your body should be like a lump of soft clay, soft and stable, completely pliant

“And you? When will you begin that long journey into yourself?” – Rumi

For more information please contact me at 613-503-0134  ken@gofindyourself.ca

%d bloggers like this: