Our thoughts, our minds are going 100 mph, watching 10 TV stations at a time, built upon complexities and worries. Our mind is like a torrential storm in the middle of the ocean. Now I choose to believe that there is something greater than ourselves out there; call it God, Buddha, Allah, Krishna, Life Energy, Nature, The Universe or what have you. This “Greater than Us” out there knows a lot more that we do and we need its help. But how can we get help when our brains have non-stop chatter. We need to quiet it down. We need to take back the remote and focus on 1 channel. We need to change the playing of 5 chess games in our heads to Tic-Tac-Toe. We need to move from complexity to simplicity. With our brains so busy, the “Greater than Us” could throw in the Empire State Building into that torrential storm in the ocean and we wouldn’t even notice it.
Now most people have an idea what meditation is all about and it does not sit well with them. They may have tried it before and it is just frustrating because they can not quiet their minds. I am here to show you that does not have to be the case. Yes, it will take practice but we can reduce the frustration immensely through using several methods. The first is called Gap Mediation that was introduced to me by Wayne Dyer. This is a simple, practical meditation. It is the one you should start with but we will have backups just in case this method is a struggle.
At first your thoughts will be coming in constantly, but through practice and time that scale will tip and you will be more in the moment, and a gap will show up. A gap of “nothingness”. It may only be a second or 2 at first. This is what is desired. Over time this gap will widen. This “nothingness” is the empty canvas, the empty room that is full of potential. A brain that is full has very little potential but one that has tapped into the “nothingness” has unlimited potential. Potential for new ideas, new perspective, new values, self reflection and intuition. And we can all admit that we need a lot more of that in our lives. This gap is where the “Greater than Ourselves” can put things. Our mind becomes so calm the slightest ripple we will pick up and recognize it. The quieting gap is where all of a sudden a name pops in , or a book, a quote, or a movie and if acted upon this new info can and usually brings more answers and guidance. Guidance to bring more peace, happiness and prosperity to some degree. The name that pops in and you act on this new piece of information and you contact them and they point us in a direction that guides us to more and more. This practice and action is a huge common denominator across the board.
And most importantly you are showing yourself Self-Love. That, at a minimum, you are giving yourself 20 minutes a day to heal your mind, emotions, body and spirit. We need courage to love ourselves.
“Must I fear what others fear? Should I fear desolation when there is abundance everywhere? Should I fear darkness when that light is shining everywhere?”
Benefits of Meditation
a. Reduces stress, anxiety and worry
b. Strengthens the immune system
c. Reduces feelings of depression, anger, confusion
d. Increases blood flow and slows the heart rate
e. Provides a sense of balance, calmness and peace
f. Increases energy
h. Is grounding
1. Sit on a chair or Indian style (Lotus position)
2. Back straight, head tilted down slightly
3. Hands comfortably where you want, preferably on your lap
4. You pay attention to your breathing that is all. When you do this you can not think.
5. Your thoughts will come, do not judge them or dwell on them, just bring your attention back to your breathing.
6. Do this for 10 minutes in the morning and before bed.
Let us pretend for a moment that the Gap Meditation isn't working for you, it is good to have plan B, C, D and so on. Not only do we have meditation but we have meditative things we can do. Here are some suggestions and as always, find what works and practice it. These suggestions will include using your senses to bring you into the moment, to ground you.
Take a Bath
1. Have the water a comfortable temperature
2. Keep the water running at a slight trickle (add the following as desired) (Sound, sight, touch)
3. Pay attention to your breathing. (Touch)
4. Put a candle at the end of the bathtub. (Sight)
5. Have NON-LYRICAL music playing. (Sound)
6. Suck on a lemon drop (Taste)
7. Rotate your attention to each one of these in sequence. Like the Gap meditation, when thoughts arise, do not judge them but let them go and bring your awareness to one of the above.
Wine tasting (favorite pastry)
1. Pour the wine into a glass slowly (Sight)
2. Take time to observe the wine while rotating the glass (Sight, sound)
3. Smell the wine with deep inhalations using your diaphragm to breath (smell)
4. Take a taste and swish the wine in your mouth cleansing your palette. (Taste, touch)
5. Slowly take sips after rotating between 2 and 3. Only do this with one glass of your favorite beverage.
1. Go to your favorite coffee shop, park or hang out.
2. Get comfortable and relaxed, preferably have headphones on listening to some relaxing non-lyrical music.
3. Watch people as they come and go and their behaviors.
4. Do not judge, just watch. If you begin to judge, move your attention to another.
5. This can also be done with watching animals