Meditation Rookie!
Years ago, a classmate told me I should try meditating at home. Even though she told me how she did it I went home and got on my computer to do some research. I read several articles, and blogs on meditation and watched YouTube videos and asked a few other people how they did it. At the time I only knew how to pray. I know prayer because I was taught by my parents and watched how the elders prayed at church. Prayer was something I knew how to do. Sometimes I would be in prayer for so long at night before bed that I’d fall asleep and then wake up feeling like I was still praying. Meditating was something new and I wanted to learn to practice it but uncomfortable and still not understanding what it was even after reading all the material about it.
In the very early days I struggled, because I thought meditation was some higher way to be and had to be done in a certain way. In my mind all I could see were monks in the long saffron or yellow robes on a mountain top, sitting with their eyes closed. I’m not near a mountain top but I decided to give meditation a try. I sat with my eyes closed and focused on my breathing and just like the YouTube videos said. I sat in an uncomfortable position on the floor. I’d fidget, squirm, scratch and think about things I needed to do. After a few tries, I set a clock for two minutes, but I would peak to look at the clock. I’d try meditating in different places around the house. I tried sitting in a chair, sitting on the couch, while lying in the bed, while lying flat on the floor, even, sitting in a closet in complete darkness. A couple of times I saw colors in my mind during meditation with my eyes closed and be startled thinking my experience was this most fabulous event. But I never gave up!
What is meditation?
Meditation is the process of learning how to be aware of the body, mind and spirit. It is also one way of training the mind, body and allowing spirit to become one with all through each breath. Meditation is a conscious exercise we can practice each day where we are being still and solely focusing on breathing and calming the thoughts in our mind and allowing the presence of peace grow within us; allowing the mind chatter to quiet down. It’s kind of like mind, body and spirit vacation. When your mind quiets down so does the body.
Types of Meditation
Meditation can help with stress, focus, and anxiety (Wang, Huang, Duke & Yang, 2017). Meditation is also practiced through Tai chi and Yoga and sometimes practicing our favorite hobbies. Tai Chi is sometimes described as meditation in motion. Master Tai Chi instructors teach students a series of standing postures or moves that correlate with each breath. The focus is allowing the breath and movement to guide you through each form (series of movements). Tai Chi is a martial art that also includes self-defense techniques. Yoga is similar in that you focus on the breath while practicing postures but most postures are performed on the floor and postures are held for a series of breaths and no movement. Some people do walking-meditation. They focus on the present moment and their breathing while they walk. We can also meditate when we do things we love to do like painting, making pottery by molding clay, or playing an instrument or singing. All these activities allow focus on something that is enjoyed so the mind naturally becomes quiet and the spirit is rejuvenated.
How Allura Meditates Today!
Most of my days are busy chauffeuring the kids to school, band camp, UIL (University Interscholastic League) practice, robotics classes, and doctors appointments. On top of that I’m a wife, graduate student, working part-time, managing a house, emailing teachers and creating family time. So, meditation is my friend. I like to meditate at night when everyone in the house is sleep. Before I sit I walk through our house saying small prayers for my husband and kids and to bless the house:
- I sit in my writing chair or on the floor with my eyes closed. I start with a few deep breaths. While I breathe I tell each body part it can relax. I take more deep breaths. I focus on my breathing. I feel the air coming into my nose and then out. I feel my chest expand and contract. If I am not relaxing after three minutes I say, “I am grateful !” over and over or I say, ” Love!” in my mind with each inhale and exhale.
- When I relax I sit, breathe and allow my thoughts to come and go. If the thoughts are overwhelming I focus on feeling the air in my chest expand and contract while breathing.
- I don’t put a time limit on how long I meditate. Sometimes I’m sitting for an hour and sometimes it’s five minutes.
- I say thank you as I reach the end of my session. I feel each body part; meaning, I feel my hands, feet and my chest expand and contract, then I open my eyes. I look around and re-orient myself with my surroundings. I open and close my hands. I stretch and then I slowly get up. I say, “Thank you. I am grateful!”
Sometimes when sleep is more critical than meditating for 30 minutes. I sit in my writing chair for 5-minutes while taking deep breaths. I breathe while allowing my shoulders to fall. I feel my feet on the floor and let go of whatever I feel is weighing me down or stressing me out. I often say a small prayer when I’m done. Many times all I can say is,”Thank you!”
Here are some helpful links on meditation.
http://www.learningmeditation.com/
https://www.youtube.com/watch?v=LkoOCw_tp1I
References
Wang, Y. T., Huang, G., Duke, G., & Yang, Y. (2017). Tai Chi, Yoga, and Qigong as Mind-Body Exercises. Evidence-Based Complementary & Alternative Medicine (ECAM), 2017, 1. https://doi.org/10.1155/2017/8763915