March Meditation - Day #1

Yogis,

Welcome to “March Meditation”!  Tomorrow we begin this one month journey into ourselves.  We are starting out as a group of 22, and if you find others who would like to join, send them my way!

What is meditation?   Here is one definition:

The term meditation refers to a broad variety of practices (much like the term sports) that includes techniques designed to promote relaxation, build internal energy and develop compassion, love, patience, generosity and forgiveness.  Meditation involves an internal effort to self-regulate the mind in some way.

But really, meditation is as simple as stopping, coming to the present moment and watching…...

 

 

Things to plan for tomorrow:

·        Where to meditate – a place in your home that is quiet and has a calming energy.  Use the same spot every day (although if a spot doesn’t feel right after you have been trying it, move to a new one).

·        How to sit – Sitting is recommended;  If you choose to sit on a flat surface (floor or bed) it is best to prop your hips up by sitting on a firm pillow or folded blanket, with your legs off the blanket .    You want your spine to be long and straight.  If this is difficult for you while sitting, sit with your back against the wall or your headboard.    Sitting in a firm straight backed chair is also fine, but have your feet grounded on the floor, or if they don’t reach, have something under them (like a stool or books).   You don’t want to be in a lot of discomfort, but some is ok.  Part of the practice is to learn to let go of discomfort and over time your body becomes more open and can stay still longer.

·       When to sit – this is up to you but it is best if you can pick a time of day that you can stick with every day.    Morning is nice because your mind is still relatively clear, but evening has the benefit of aiding in sleep.  By staying with the same time each day your mind and body are more ready.    I meditate at 6:30 am if anyone wants to meditate “with me”.  On weekends I set the alarm for 6:20, brush my teeth, get set up and meditate.  Then I go back to sleep!  And what a wonderful dream filled sleep that is!

·        How long – a minimum of 10-15 minutes.  Start with 10 and work up to 15 over the month.  If you continue with the practice you will work up to 30 minutes.  At the beginning I suggest setting a timer so that you can forget about time and not have to keep looking at the clock.   Over time you will be able to feel when the time is up.

·        Shawl/blanket – I suggest wrapping a shawl or blanket around your shoulders.  Wrapping it around you tells your body it is time to meditate.  A separation from your day.  Use the same one all the time so it soaks in your energy.    

Technique #1:

For these first several days we will do a simple breath meditation.

·        Get yourself seated and close your eyes

·        Take a few big exhales and visualize everything up to that moment floating away from the body

·         Notice your posture – root down with the sit bones, lengthen the spine, drop the shoulders, bring the chin to level and reach up with the crown.

·        Take a moment to settle in and notice the moment – the sounds, the air on your face, how your body feels

·        Then begin to notice your breath.  No need to change it.  Just watch it……….watching the rise of the breath up the spine on the inhale, and the fall of the breath on the exhale.  Just watching.  As if there is nothing but your breath.

·        When your mind wanders (and it will), as soon as you notice it, take note and then gently guide your awareness back to the breath.  Again and again. 

·        Observe anything that arises – emotions, boredom, the urge to move or scratch – just watching

·        When the timer goes off it will pull your awareness away.  Turn it off, and then close the eyes and take 5 more long slow breaths.   Often, once you are “done” the meditation becomes the best!

·        Open your eyes and verbally or mentally thank the Universe for this gift!

And most importantly, this is a practice and can become a beautiful life long journey.  So be compassionate with yourself.  Resist the urge to “judge” your meditation.  Let it just be exactly what it is………….

Aaaahhhhh………………

SARAH