Introducing meditation into your life is one of the single most important step you can take towards the elimination of stress and a true understanding of reality. It helps you to know yourself and understand your actions. You can start with as little as five minutes a day and slowly build to fifteen and then thirty. Sit in silence, back straight. Concentrate on relaxing your tongue, keeping your jaw open and your lips together. Slowly breathe in and out through your nose, from deep within your belly. Gently release thoughts as they come to mind; live an eternity in the increasing gap between them. It is in this open space that you will know your true nature, and your true nature is divine.
One of my first memories is of waking to find my father meditating in my bedroom. It felt like a special father and daughter moment and so began my fascination with meditation. It gives me a sense of space and it’s only within that space that I find serenity. For the rest of the day I am less affected by the mayhem of life. Meditation is essential to managing my life and it can do the same for you, and to begin all you need is an intention. Intentionality is everything. It’s what puts us in vibration with what we want. Our thoughts create our reality. Our thoughts are energy and energy is magnetic to itself, so whatever you think, you attract.
Try these simple steps once a day for three weeks and you will feel a significant difference in your emotional balance and a general feeling of well-being. Don’t feel overwhelmed with how much time this could take because remember, everything counts, even 30 seconds.
Some basics
One: Pick your meditation space. It’s helpful to keep returning to the same place because the area will build up a specific energy that will deepen your practice. Sit in this place, breathe deeply in and out through your nose and state your intention to have and benefit from a meditation practice.
Two: The key to meditation is the breath. Most of us forget to breathe. We’re concentrating so hard on the task at hand that we neglect the breath, which adds lots of unnecessary tension to our bodies. So sit in your meditation space, close your eyes and breathe slowly and continuously in and out through your nose, from your diaphragm. Imagine a balloon is above your head gently pulling your head upward, straightening your spine. You can start with 1-5 minutes a day. Essentially, you trick your mind into meditation because deep breathing promotes a natural state of relaxation. When thoughts pop up, just see and accept them, but always bring your attention back to your breath.
Three: Maintain your connection with your breath all day. Be aware if you hold your breath and correct it. If you’re in a problematic or stressful situation, bring your awareness to your breath and you will see and feel an immediate release of tension.
Four: As a ritual I always do what I call The Three Gratitude’s before and after my meditation. I bow three times with my hands in the prayer position, once touching my forehead and I thank the heavens and all the powers that be, then in front of my heart and I thank all my selves (all aspects of who I am & my guides) and then palms facing down or even on the ground and I thank the earth. Sometimes just doing that on it’s own can be a great ritual!
This will start you on your journey. Honestly, this is all I did for a very long time and I could feel a significant difference. I felt more centered. Before this I usually put my attention outside myself. I would look to other people for approval and end up giving away my power in the process, but that quickly began to change as I built up my breathing practice from 5 to 15 minutes a day. I wouldn’t do it any longer than that because I think it can become too much and then you end up not doing it. It gave me a new awareness that my world and reality resides inside myself, not outside. But as I said before, intentionality is everything and most people I meet want to conquer the stresses of modern day living and meditation is the way to go. This is an accelerated time and the illusion is that we have more to worry about with less time to solve the problem. The reality is that meditation creates time. Plus, when you’re in a relaxed state of mind you can get things done effortlessly.
You will also experience long-term benefits such as lower blood pressure and the ease of many physical discomforts and it’s anti-aging! On a spiritual level, you will feel a deeper connection with yourself and have a sense of happiness, calm and personal power.
Meditating under a tree is magical as well (that’s how the Buddha did it). If you have a tree you can befriend keep going to that one tree and whether you are conscious of it or not an energetic relationship will begin and strengthen over time. Trees are smart! Just read this and watch this. But in general when you sit up against a tree it grounds you deeply which increases a strong sense of self and life purpose.
Try these: The gratitude Meditations and also our guided meditations from our sister site.
Breath is life so try our Three Minute Slow Down and Om Ha Hum breathing.
Learn more about breath on our sister site. This short article about breath is worth reading.
Meditation Add-On’s
Mudras
A Mudra is a symbolic or ritual gesture in Hinduism and Buddhism. It is a
Sanskrit word meaning “seal”. They are used during mediation and pranayama (breathing exercises), to direct the flow of energy in the body with a specific intention. By applying light pressure to certain areas in the hand, you can “activate’ the brain.
Hand mudras also symbolize various feelings, emotions and states of being. While practicing the Mudra’s below, use a light touch, don’t press hard, you want to be able to feel and encourage the flow of energy, gently.
There are many interpretations of each Mudra and also Mudras are not only hand gestures – in Yoga they can be entire body movements…there is a Mudra for every chakra…for every element and it goes on…I don’t think anyone is right or wrong…that said certain gestures, from any modality, become a ritual through our intent and consistency…
I have been to many Tibetan teachings, initiation’s and meditations and honestly I’m that side glancer looking at my neighbor and I do my best – in these situations I feel intention is everything but as I do not know everything, clearly, it is on my list of things I will learn properly because I can feel the energy in the room change when they are doing them – I love that…when we can tune into the collective energy of what we are learning or practicing and I reply on that as well in those situations…and of course as I learn, I share with you.
Through study with different teachers these are my three favorites and as I mentioned others have different meanings for these but this is how I have been taught and it feels right to me…
Insiders Tip: I do all these even when I am not meditating…if I want to call for this energy I just do it anywhere, anytime…
Gyan Mudra – Calming: Place the pads of your thumb and pointer finger together
This is also said to increase focus and intellect… and grounds you.
Shuni Mudra – Opening The Heart: Place the pads of your thumb and middle finger together. Helps being aware of the moment, and thereby makes one more patient.
Prithvi Mudra – Increasing your energy: Place the pads of your thumb and ring finger together. It will also foster a sense of inner stability and self-assurance.
