I like to think of meditation as listening to the infinite. It’s got all kinds of health benefits, too, and it helps us get more quiet and centered in ourselves. All you have to do is show up, but you have to do that consistently to notice any changes in your life.
So many people say to me, “Oh, I can’t meditate. My mind has too much going on.”
If you can breathe, you can meditate. Everyone has stuff happening in their mind. The trick is to notice your breath going in and out, and to not get attached to your thoughts. Thoughts will come, but instead of following them where they go, just let them float away, like smoke. Sometimes it’s helpful to light some incense in order to use the smoke as a way to remind you to let your thoughts go. When your mind wanders, gently escort it back to noticing your breath.
Read the following passage and then sit and notice yourself breathing for 5-20 minutes. Most incense lasts about 20 minutes, so that’s another reason to meditate with incense. Or set a timer to go off after 5, 10, 15 minutes. Even if you can only sit still and watch your breath for 30 seconds, that’s great. Maybe next week you can sit for 60 seconds.
Meditating isn’t goal-oriented. The purpose of doing it is doing it. When we can let the rest of the world go by for just a little while, we open a space inside of us that allows us to connect with the infinite, which I like to think of as Good Orderly Direction (GOD). The more space we are able to find inside of us, the more we are able to find outside.
Breathe in. Breathe out. The world is composed entirely of a combination of Yin and Yang. The inhale and the exhale. Expansion and contraction. Stuff comes in and stuff goes out.
How long have you been holding your breath? Breathe with the Universe and let something go – mental, emotional, spiritual or physical.
S/he who has the most stuff is exhausted. Exhale. Let go. Let God.
There is no emptiness that isn’t filled with God. Exhale.
Stuff out. Love in. Breathe.
- Find somewhere quiet and relaxing to sit for a few minutes. If your house is too busy, try your car, backyard, a park or the library (no incense there, of course).
- Make an agreement with yourself that you won’t think any thoughts right now. That if they come into your mind, you will let them go and think them later.
- Read the inspiration piece above. Then let it go.
- Set a timer or light some incense if you like and you aren’t going to bother anyone with it.
- With your eyes open or closed, start noticing your breathing, your in breath and your out breath.
- Every time your mind wanders, invite your attention back to your breath.
- When the timer goes off or you decide to end your meditation, read the inspiration piece again.
- Take a moment to journal about it or notice any feelings that come up from this process.