Back to Meditation - Day #30

Yogis,

Find the stillness within right now.  Go there……….

Breathe.

We meditate daily to become intimate with this part of our being.  Able to touch it anytime.  Anywhere, because it is always waiting. 

Aaaahhhhhhh………………………….

Day #30. 

As September draws to a close, my hope is that this is not the last day of meditation for you, but the beginning of a beautiful lifelong practice.   A deeper friendship with yourself. 

“Play” with the different techniques.  Breathe, like you mean it.   Know that “you” can do this.  That you are worth it.

Every day…..at least 10 minutes.  Just baby steps.  Miracles can, and do happen.

Blooming,

SARAH

Those traveling feet.......

Earthbound Yogis,

Week two of the earth chakra…..  Becoming still, feeling heavy and noticing everything about this moment.  Grounded.  Try it now.

We say that all of the time.  “He is so grounded.”  What does that mean?  What does it feel like to be grounded?

Well, it all begins with the feet.  Our foundation.

Wherever you Go,  There you Are – the title of Jon Kabat-Zinn’s time honored book on mindfulness.  Wherever you go, there you are.  How basic.  Almost laughable.  Of course wherever we go, there we are.  Duh.  But how often do we really live that way.  Being where we are with full presence.  Not always “being on the way” to somewhere else.   Arriving and being, right here, right now with things exactly the way they are. 

So I have been watching my feet.  Because wherever they go…there I am! 

     5:30 am, getting ready to run

Running in the silence that precedes dawn.  Cool, crisp fall air.  More sightings of deer, rabbits and fox than of any early stirring humans.    Yes, here I am.

 

  Touching the ground as I work. 

Distracted by phone calls, deadlines and endless paperwork.  Every now and then, standing up to remember that I am here.

 

   On the mat

My lunch time ritual.  Feet planted, toes spread wide.  Feeling the texture of the mat beneath me.  As I slow the breath and gaze down, I definitely feel that I am right here.  Present.  All else drifts away.

 

They take me to the river……………

                                                                        …………..Where I choose to meditate

 

At the river.  All of the “have tos” will wait for my return.  Right now I am just right here. 

 

Barefoot in the grass as I harvest the last of the zucchini

 

And OF COURSE they take me to Bunny Rabbit          

  ….but sometimes they just want to reach for the sky

So watch your feet this week.  Notice where they take you and then be right there.  We are not on some journey to a magical place….this moment, this here-ness, this complete presence is the magic! 

    Aaahhhhhhhhh……..yes indeed.  Here I am!

 

Thank you feet

SARAH

Back to Meditation - Day #29

Yogis,

Soooo….on the inhale

     Huummm…..on the exhale

 

One thing you may find with mantra meditation is that it can more easily transition to staying with you throughout your day.    The mantra begins to vibrate within so that even as you leave your seat, it remains in your cells.

Soooo……..hummmm…… as you drive.  As you walk.  As you pause.  Always accessible. 

We have worked with several different meditation techniques and have just barely skimmed the surface.  In fact in Osho’s Book of Secrets, he outlines 112 methods.  He refers to them as keys.

But these are all simply techniques.  They are just there as a guide, a road map, to bring you to a state of meditation. 

A quote from Osho from one of his talks:

"Really, when you try the right method it clicks immediately. So I will go on talking about methods here every day. You try them. Just play with them - go home and try... And these methods are simple, you can just play with them.

Take one method and play with it for at least three days. If it gives you a certain feeling of affinity, if it gives you a certain feeling of well-being, if it gives you a certain feeling that this is for you, then be serious about it. Then forget the others, do not play with other methods. Stick to it - at least three months. Miracles are possible. The only thing is that the technique must be for you".

This is what we have been doing.  Trying them.  Seeing which strikes an inner chord.

Finding the key that unlocks the door of the mind for each of us – revealing the open sky of consciousness.

Every day….at least 10 minutes.

Until eventually the technique is no longer needed,

SARAH

Back to Meditation - Day #28

Breathing Yogis,

Soooo…..hummm…...Soooo…...hummm

Hear it.  Feel it.

The intake and the release.  The rise and the fall.  The filling only to empty again.  The birth and the death.

Who am I?

 

I am that

Every day…..at least 10 minutes.

Limitless,

SARAH

Back to Meditation - Day #27

Yogis,

One final technique for us all to try!  Mantra meditation.

A mantra is a word or a phrase repeated over and over during meditation.  The difference between a mantra and other words is that mantras are sacred phrases or sounds.  They have a unique vibration that fills us even as we silently repeat them.  Aum (om) would be an example of a mantra.

There are many mantras and if this is the form of meditation that you were to choose to continue with, you would either be given a mantra by a teacher, or find one that resonates with you.

 

We will use an ancient simple mantra of “Soham”

Soham is pronounced Sooo-hummm.  Sooo on the inhale.   Huuummmm on the exhale.  The sound of the breath.  The sound that already resides in us. 

The meaning of Soham is “I am that”.    That we are not separate.  We are that – the universe, the divine, God, the great mystery, nature.  Whatever higher power you can sense.

For some, words help to still and  bring the mind to the one pointed concentration of meditation.   

So our awareness comes back to the breath again  as we listen to and repeat the sounds, soooo-hummmm

Every day…..at least 10 minutes

Discovering who I am,

SARAH

Back to Meditation - Day #26

Yogis,

I spoke earlier to the concept of tapas – discipline.  Heat.  The commitment by “you” to every day.  

Meditation is just like brushing your teeth.  I remember when I was little, for some reason I didn’t like brushing my teeth.  I would always hope that mom would forget to ask me if I had already brushed.  I couldn’t very well lie (was never in my nature) but if she didn’t ask, I may not necessarily volunteer the info. 

 

It just didn’t feel necessary at the time.  It cut into my play time.  Why did I have to do it every day?

Well of course as an adult I can’t imagine going one day without brushing my teeth – several times!  It is not only something that I know is good for me, but has become something from which I can see, feel and enjoy the results.  Many times I can’t wait to brush!  It is cleansing and feels like hitting the reset button on my mouth after daily life has passed through there. 

Meditation is no different.  It is just the reset button for the mind.  Removes the buildup.  Cleansing – after daily life has passed through there.

Every day….at least 10 minutes.

Looking forward to every one of my meditations,

SARAH

Back to Meditation - Day #25

Yogis,

Wow, day #25!  Is meditation beginning to find a rhythm in your day?

Sitting.  Breathing.  Noticing.  Naming. 

 

Every day unique.  Every day a gift.  Slow down enough to receive it.

Simple.

Every day…..at least 10 minutes.

Oh, this moment is my favorite,

SARAH

Back to Meditation - Day #24

Slow down…….slow down……. slow everything way down.

 

 
Notice.

The breath.  The space around you.  The sounds.  Your heartbeat. 

Notice.

Your center.  The line of energy that runs from the tailbone to the crown of the head, directly in front of the spine.

Notice.

How it feels to be you.

Every day……at least 10 minutes.

Aaaaahhhhhhhhh………………

SARAH

Back to Meditation - Day #23

Yogis,

Today will be our last day watching   the       space      between      the       words………

Tomorrow we will begin working with a technique called “naming”.

• Begin as always by taking time to settle into your seat – physically and emotionally.  Sometime a few strong, even out-loud exhales can help with this.
• Root down with your sit bones and tailbone and wriggle yourself into your perfect alignment – spine aligned over tailbone, back of the shoulders spread wide so the heart is lifted, and back of the head drawn back over the spine
• Relax the scalp and visualize the crown of the head opening, with the sky at the crown of the head;  a sense of spaciousness
• Sit with the quiet and the breath
• As things move into your awareness – name them with just a single word
• “breathing”, “breathing”,  “hearing”, “anxious”, “cold”, “asleep foot”, “happy”, “quiet”, “belly rising”, “belly falling”, “hungry”, “car”…..and so on
• You are not looking for things to name;  Just as something moves into your awareness – name it
• Let there be space between the naming
• And just a label – not “I am thinking”, simply “thinking”
• Once you have named it, let it go
• Learning to be aware of this moment

“What day is it?"
It's today," squeaked Piglet.
My favorite day," said Pooh.”
― A.A. Milne

This moment is my favorite,

SARAH

Starting at the beginning......earth

Yogis,

So here we are again. Back at the beginning.  Full circle.  Earth. From earth we come and to earth we will return.    She is us and we are her.

 

We begin the chakra journey once more this week.  Following the path through the energy centers of our body…..tracing the line right in front of the spine from the tailbone to the crown with our breath, our learning, our awareness and with intention.    But you cannot begin any trip without first knowing where you are. 

 

Earth…..home base.

Earth is stopping.  Slowing down so that we can notice.  Right here.  Right now.  It is our exhale.  Letting go….letting go….letting go.

 

The energy of earth is relaxation.  Something we all need to do more of!!!!   In fact our entire society is in need of a good dose of earth energy.  Would you agree that right now most people you encounter in your daily life are stressed?  Why?  It does not have to be this way. 

 

Relax.  What does that mean? 

 

Physically it means to release our tensing, clenching and holding in the body.  We all do it, and we each have different places we tend to hold- the locked jaw, the shoulders drawn up around the ears, the nervous belly, or the tension headaches.  Take a scan right now and notice where yours are.  Exhale into those tight spots.  Notice them.

 

Mentally it means not always having to “know”.    Becoming less dependent on facts and figures and more tuned in to what you are feeling.  Not always “thinking ahead” but instead noticing what is happening right now around you.  Have you ever been driving your car somewhere and you are so distracted that you suddenly look around and notice where you are and have no recollection of getting there?   Earth is about being present.

 

Emotionally it asks us to loosen our grip on the steering wheel of life.  Less directing and more trust.  Not always having to be in control…..of   absolutely   everything. 

 

Relax.  Let go.  Be right here.  Notice. 

 

And when we practice this and begin to shed the layers of tension that have piled on, we can release out through the lower part of the body back into the earth.  Just like unplugging the drain in the bathtub, letting the residue of life spiral downward.  Until we feel empty. 

 

The path we will walk together over these next 14 weeks is one toward fulfillment.  Creating what we want in our lives.  But in order to be filled, we must first empty.  Imagine if you have a full glass of water and you decide you want juice.  By pouring in the juice it spills out, with nowhere to go.  But when we empty we create an open vessel, a channel for knowledge, guidance and gifts to pour in.   So don’t allow yourself to be too full with facts, analysis, activities and worry.   Clean out the closet of the body and the mind.  No one asks us to hold on to anything.  It is our choice.  Empty.

 

Relax.  Let go.  Be right here.  Notice. 

 

So these two weeks we will work with this earth energy.  Exhaling.  Forward folding.  Walking barefoot.  Lying or sitting on the ground.  Emptying.  Becoming fully aware of exactly where we are in our lives at this moment.  The good, as well as the parts that perhaps are no longer serving us.  No judgment, just noticing where we are so we can begin to map out where it is we want to go. 

Bunny Rabbit, you keep me very grounded. 

I am earth, and she is me,

SARAH

Back to Meditation - Day #22

Yogis,

Sitting still with a busy mind can be mighty challenging.   The stiller we attempt to become, the more agitated the mind gets, wanting “you” to do something…..think about something…..move in some way…..or even decide meditating isn’t worth it.   The mind has a “mind” of its own.  And it loves to be the boss!

Just watch.  Simply watch.

Meditation is not about clearing or stopping the mind.  It is about taking back the reins so that you decide where and how to use it.  Not allowing it to lead and be the cause of stress, anxiety or fear.  You are so much stronger than your mind.  SO much stronger.

That doesn’t mean this is a quick or easy process – although for some it may be.  But first you must believe it is possible (and a little hint…..it is).  Then you start by just watching. 

Every time the mind speeds up and zooms off to some distant land, notice everything about it. 

- where does it tend to go

- do you even sense when it is starting

- are certain topics, fears or habits a trigger

- what makes you eventually notice that it has gone off

And then go back to the breath.  Over and over and over.  It takes time.   All of this with compassion, patience and of course, a little humor.   

Every day…..at least 10 minutes.

An unwavering belief that “I” can create my life,

SARAH

Back to Meditation - Day #21

Breathing in…..breathing out……breathing in…….breathing out………

Floating in the current of your breath.

 

We are still watching the space between words in our meditation. 

You can also work with  it using the phrase –

the            space            between            the           words

First try it now with your eyes open.   Notice how your eyes are automatically drawn to the words.  Now look directly into each of the spaces, letting the words begin to soften and move into the periphery.  “Seeing” the space. 

When in meditation, bring each word into your inner vision, then move to the space between the words ………….and dive in there.  Exhaling helps to carry you.

 

Every day.......at least 10 minutes.

Letting go,

SARAH

Back to Meditation - Day #20

Yogis,

Breathing as a group……

Inhale   Exhale    Inhale      Exhale      Inhale     Exhale        Inhale

  I                              am                               I                                 am

I look forward to my meditation. 

A time just for me.

   Quiet.

     Nowhere to go. 

        Nothing to do.

                Being who I am.

 

Absolutely unlimited potential if I can only allow it.

Every day…..at least 10 minutes.

You are limitless,

SARAH

Back to Meditation - Day #19

Exhaling yogis,

Day #19.  How is everyone doing out there?

So this “every day” thing.  Is that really necessary?     Somehow I’m sure you already know my answer J 

 

 

Meditation is a discipline.  It is part of the practice of “tapas” – which means heat.  Tapas are the practices that we consciously do to purify and calm our minds and body.  A yoga practice is another example of tapas. 

So by voluntarily choosing to sit in meditation daily, it takes the decision making mind out of the loop from that point forward.  No internal dialog.  No stories.  No choices to make.   “You” chose to meditate for 30 days so……

Every day you just meditate.  Simple as that!

Every day……at least 10 minutes.

Each day unique, each day filled with amazing possibilities,

SARAH

Back to Meditation - Day #18

Yogis,

Inhale   Exhale    Inhale     Exhale      Inhale    Exhale       Inhale

  I                                am                                  I                               am

Settling yourself into the space between the words………

There is so much to discover there. 

Every day…..at least 10 minutes.

In silence,

SARAH

Back to Meditation - Day #17

Centered Yogis,

Today will be our final day working with the counted breaths.    50……49……..48…...47….46.   Aware of our center, from the tip of our tailbone to the crown.   A line that runs an inch or two in front of the spine.  Feel it.  Align yourself to it.  The inhale tracing the line of energy upward, the exhale traces it back down.

God, the Divine, the Universe, the Great Mystery, Higher consciousness, Peace…….all are found in the void.  Tomorrow we will go back to working with the gap. 

Our attention is so intensely drawn to objects, sounds and thoughts, one immediately following another, that we literally squeeze out the space between them.  Meditation helps to slow the mind and the steady stream of thinking.  Over time beginning to create a space between our thoughts.   I have heard mediation referred to as “dental floss for the mind”.   

Last week we worked with the “space between breaths”.  The gap.  The void.  Tomorrow we will begin using the technique of noticing the “space between words”. 

• Settle in to your seat – physically and emotionally – bringing your awareness to the space around you
• Tip the tailbone down slightly to point to the earth and then align yourself with the center that we have been tracing.  Finding your perfect alignment.  Crown of head directly over the pelvic floor.
• Take a few breaths with long slow exhales releasing everything that has happened up to this moment out the back of your body.  Putting the past “behind you”.
• Visualize the letter A and breathe there for two slow breaths. 
• Begin to see the letter B just off to the right in your peripheral vision
• Bring the space between the two letters into your line of sight and exhale into it
• Then inhale bringing the B in front of you, breathing there for 2 slow breaths.
• Begin to see the letter C just off to the right and as you inhale, bring the space between the letters into your line of site and exhale into it
• Continue all the way until the letter G
• You can then do the same thing with a continuous string of the phrase “I am”.  Inhaling while seeing the “I”, exhaling into the space between the words, and inhaling at the “am”.  Continuing through a continuous string of the words. 
• With all of this, following your exhales into the emptiness of the space with your energy and inner vision.  It is limitless.

Don’t worry if you aren’t following all of this exactly!  We are working to begin seeing the space just as clearly as we see the letters and words.  Exhaling ourselves into the void.

I       am       I       am      I      am,

SARAH