| I've been meditating a long time and, trust me, | | | | putting your attention on your breath and every |
| I've been there. I know what it's like to sit quietly, | | | | small move your muscles make. Notice how your |
| almost begrudgingly, while I'm fighting with my | | | | feet touch the floor and how your shoulders feel. |
| mind to give me access to my spirit while my | | | | Notice the back of your neck and release the |
| body fights back with an unrelenting itch above | | | | tension in between your eyes. Do a scan |
| my eyebrow. | | | | throughout your whole body as you move, and |
| I know. | | | | keeping your attention on your body and your |
| But it doesn't have to be that way! Actually, | | | | breath. |
| meditation doesn't have to be any way, really. Did | | | | For those of you that have trouble with sitting |
| you know there a multitude of different types of | | | | meditations, the moving meditations are |
| meditation? Did you know that you can even | | | | wonderful. Once you find stillness in the moving |
| (GASP) make up your own? Well, you can! And | | | | meditations, you may be able to return to sitting |
| you probably should, especially if you don't have | | | | still (or lying down). One of the things I've found in |
| time for a class, a teacher or even an instructional | | | | myself, and many others I've taught meditation |
| video. | | | | to, is that the busyness of your mind can |
| The basic idea behind meditation is stillness. It is a | | | | communicate itself into your body as pain when |
| path to something deeper within you. It is a | | | | you're trying to sit still. Calming your mind may |
| journey into the space in between your thoughts, | | | | actually help calm your body, and thereby alleviate |
| into the bottom of the basin. | | | | some of the pain or unease you experience when |
| What do I mean by "basin?" I'm referring to a line | | | | you try sitting meditations. |
| in Their Eyes Were Watching God by Zora Neale | | | | And don't forget, if you're not doing a guided |
| Hurston: | | | | meditation, to use a mantra. Mantras are words |
| There is a basin in the mind where words float | | | | or sounds that instill concentration in the mind. |
| around on thoughtand thought on sound and sight. | | | | Obviously, meditation teachers all have their |
| Then there is a depth of thought untouched by | | | | preferences. Some examples are: So-Hum, |
| words, | | | | Ahh-So, or Ahh-Om, or any derivation of these. |
| And, deeper still, a gulf of formless feeling | | | | Basically, choose two sounds, one for the inhale |
| untouched by thought. | | | | and one for the exhale. Choose sounds that |
| Meditation is a path to that "gulf of formless | | | | contain a vowel (as opposed to grrr or |
| feeling," those depths of your mind which rest | | | | mmmmm) so that you can voice them with your |
| within your soul beyond sight and sound, thoughts | | | | breath as you meditate. You can say the sounds |
| and words. It is in this space you find true | | | | to yourself silently in your mind, if necessary, |
| relaxation, peace and your connection to the | | | | when meditating in a public, quiet place. Just make |
| Divine. | | | | sure to choose sounds you're comfortable with |
| How you get there is up to you. | | | | saying out loud, if only in your own home, and |
| For beginners, I strongly suggest guided | | | | stick with those consistently. |
| meditations. Purchase a CD or DVD that you can | | | | Now, add those sounds to your moving |
| listen to and give yourself over to so the task at | | | | meditations, or when you're finally ready to sit still. |
| hand is just to meditate. Guided meditations take | | | | For a meditation of physical stillness, make sure |
| away the how. The worry and preoccupation of | | | | to find a comfortable position so you're not |
| whether or not you're doing it right can be | | | | distracted. Most of all, make sure to return to |
| dismissed once you give yourself over to the | | | | your mantra even as thoughts move into and |
| person's voice who is guiding you. Make sure to | | | | through your mind. Anchoring yourself with your |
| choose ones in which the narrator's voice | | | | mantra, and therefore to your breath, helps you |
| DOESN'T annoy you, because that could be | | | | release your thoughts as they enter, removing |
| maddening. Trust me. I know that experience | | | | the frustration of trying to fight them off. |
| very well, also. | | | | Most of all, relax. Yes, it may be harder than it |
| As another option of meditation for beginners, I'd | | | | sounds, but continue to remind yourself that |
| suggest trying a moving meditation. Again, you | | | | THAT is one of your goals - relaxation. Let |
| can make this one up on your own. Choose a | | | | yourself go. Let the sound or the movement take |
| movement, like a tai chi, qi gong, or hatha yoga | | | | you. Keep in mind that you want to get to the |
| movement, that you can do in repetition without | | | | bottom of the basin, and for that you need |
| having to think about it. It can even be as simple | | | | stillness. With continued practice, practice YOU |
| as sweeping the floor. Just make sure you can do | | | | enjoy, I promise you will get there. Make it your |
| the action without actually engaging your mind, | | | | own, and you'll get there more quickly than you |
| and with your eyes closed, safely of course. | | | | thought possible! |
| Repeat the motion slowly, with your eyes closed, | | | | Enjoy! |