Meditation
Mindfulness Meditation
Mindfulness meditation is very simple -- and often very difficult. We bring bare, nonjudgmental attention to the breath or to some other object. The breath is a great choice because it is always with us. We don't need anything special to become mindful of the breath.
One misperception about meditation is that you are supposed to empty the mind of all thoughts. This is not true. Sometimes the thinking mind is relatively quiet. Other times the mind is busy. Thoughts will intrude. The task of mindfulness is to remember to keep our attention on the breath and not follow the thoughts, feelings, memories or daydreams that come and go.
Instructions for Mindfulness Meditation
Before you begin, decide how long you will meditate. You can use a kitchen timer to signal the end of your sitting. Plan to sit for at least 5-10 minutes and expand your sitting to 30-45 minutes as you are able to make more time for your practice.
Find a sitting position that allows you to be alert – spine erect but not rigid – and also relaxed. Close your eyes and rest your hands in an easy, effortless way. Allow your awareness to scan through your body and, wherever possible, soften and release obvious areas of physical tension. Pay particular attention to relaxing the shoulders, jaw, eyes, forehead, and the area between the eyebrows.
Take three deep breaths, filling the abdomen, the diaphragm, and the chest. When you exhale, let the breath go easily without holding on or controlling it any way. Use these deep breaths to let go of tension and to settle into your meditation. Allow yourself to breathe naturally.
Now bring your attention to the sensations of the breath. You might feel it as it flows in and out of your nose; you might feel the touch of the breath around your nostrils or on your upper lip. Or perhaps you feel the breath in the movement of your chest, or the rising and falling of your abdomen. Bring your attention to the sensations where you feel the breath most distinctly.
You will find that your mind naturally drifts off into thoughts. Thoughts are not the enemy, and you do not need to clear your mind of thoughts. Rather, you are developing the capacity to recognize when thoughts are happening and to observe without getting lost in the story line. When you become aware that your attention has wandered into thoughts, memories, daydreams, or plans, gently and without judgment, return to the immediacy of the breath. Let the breath become home, a place of full presence. While you might notice other experiences – the sounds of passing cars, feelings of being warm or cool, sensations of hunger – they can be in the background without drawing you away.
Continue to sit comfortably until your timer signals the end of the meditation sitting.
Find a sitting position that allows you to be alert – spine erect but not rigid – and also relaxed. Close your eyes and rest your hands in an easy, effortless way. Allow your awareness to scan through your body and, wherever possible, soften and release obvious areas of physical tension. Pay particular attention to relaxing the shoulders, jaw, eyes, forehead, and the area between the eyebrows.
Take three deep breaths, filling the abdomen, the diaphragm, and the chest. When you exhale, let the breath go easily without holding on or controlling it any way. Use these deep breaths to let go of tension and to settle into your meditation. Allow yourself to breathe naturally.
Now bring your attention to the sensations of the breath. You might feel it as it flows in and out of your nose; you might feel the touch of the breath around your nostrils or on your upper lip. Or perhaps you feel the breath in the movement of your chest, or the rising and falling of your abdomen. Bring your attention to the sensations where you feel the breath most distinctly.
You will find that your mind naturally drifts off into thoughts. Thoughts are not the enemy, and you do not need to clear your mind of thoughts. Rather, you are developing the capacity to recognize when thoughts are happening and to observe without getting lost in the story line. When you become aware that your attention has wandered into thoughts, memories, daydreams, or plans, gently and without judgment, return to the immediacy of the breath. Let the breath become home, a place of full presence. While you might notice other experiences – the sounds of passing cars, feelings of being warm or cool, sensations of hunger – they can be in the background without drawing you away.
Continue to sit comfortably until your timer signals the end of the meditation sitting.
Lovingkindness Meditation
Lovingkindness or metta practice relies on a series of phrases of well-wishing that are repeated while consciously developing positive feelings of kindness and support. While some people find they prefer to generate their own phrases, the traditional phrases are a good place to begin. You may want to print the phrases and have them in front of you until you remember them.
Lovingkindness meditation typically begins by sending the phrases and positive feelings towards yourself. This may not be easy. You may find that other feelings show up -- anger, sadness, regret, guilt, shame. Imagine yourself as you were as a child, maybe using a photograph of yourself, and send lovingkindness to the child in the photograph. If it still seems too difficult to send lovingkindness to yourself, you can repeat the phrases for someone you love -- a child, a mentor, or even a pet.
Begin the same way you would begin a mindfulness meditation practice, deciding how long you will meditate, sitting in a comfortable position, and allowing your breath to be natural. Keep your attention focused on repeating the phrases and on cultivating the positive feelings that go with them.
Lovingkindness phrases:
May I be safe and protected from inner and outer harm.
May I be healthy and strong in body and mind.
May I be happy and peaceful.
May I have ease of well-being.
Lovingkindness meditation typically begins by sending the phrases and positive feelings towards yourself. This may not be easy. You may find that other feelings show up -- anger, sadness, regret, guilt, shame. Imagine yourself as you were as a child, maybe using a photograph of yourself, and send lovingkindness to the child in the photograph. If it still seems too difficult to send lovingkindness to yourself, you can repeat the phrases for someone you love -- a child, a mentor, or even a pet.
Begin the same way you would begin a mindfulness meditation practice, deciding how long you will meditate, sitting in a comfortable position, and allowing your breath to be natural. Keep your attention focused on repeating the phrases and on cultivating the positive feelings that go with them.
Lovingkindness phrases:
May I be safe and protected from inner and outer harm.
May I be healthy and strong in body and mind.
May I be happy and peaceful.
May I have ease of well-being.
Bonus: Your Quick Stress-Management Tool
If you are feeling stressed and want some quick relief, follow these 5 easy steps.
1. Bring your attention to the five senses: what sounds can you hear? what scents do you smell? what tastes may be lingering on your tongue? what sights are around you? what internal or external sensations do you have in your body?
2. Now that you are situated back in your body and not in your head, take three deep breaths, following the sensation of the air as it enters and as it leaves your lungs.
3. On your next inhalation, say to yourself, "I am present".
4. On the next inbreath, say, "I am grounded."
5. On the last inbreath, say, "I am well."
You can repeat these steps any number of times to release tension and relieve stress.
1. Bring your attention to the five senses: what sounds can you hear? what scents do you smell? what tastes may be lingering on your tongue? what sights are around you? what internal or external sensations do you have in your body?
2. Now that you are situated back in your body and not in your head, take three deep breaths, following the sensation of the air as it enters and as it leaves your lungs.
3. On your next inhalation, say to yourself, "I am present".
4. On the next inbreath, say, "I am grounded."
5. On the last inbreath, say, "I am well."
You can repeat these steps any number of times to release tension and relieve stress.
