Meditation is a focusing of the mind on a single object, creating the cessation of all thought. As thoughts dissipate, the mind becomes quiet, and we are able to be fully in the present moment. The techniques of meditation are simple and easy to learn, but the ability to keep the mind focused takes time, patience and practice. The benefit of a regular meditation practice reduces stress, tension, anxiety and frustration as well as improves memory, concentration, inner peace and whole body well-being.
Simple Yogic Meditation
Sit in a comfortable position, either cross-legged on the floor or in a chair. Sit up tall with the spine straight, the shoulders relaxed and the chest open. Rest the hands on the knees with the palms facing up. Lightly touch the index finger to the thumb. Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth. Allow the eyes to lightly close.
Breathe slowly, smoothly and deeply in and out through the nose. Let the inhale start in the belly and then rise gently up into the chest. As the breath slows and deepens, let go of any thoughts or distractions and allow the mind to focus on the breath. Feel the breath as it moves in and out of the body, feeling it move through the nose, throat, windpipe and lungs. Feel the body as it rises and falls with each breath. Bring as much of your awareness and attention to your body and breath as possible with each moment. As the thoughts return to the mind, let them go, and return the focus back to the body and breath.
Practice this meditation for 10-20 minutes. To end, gently let the eyes blink open, inhale the palms together in front of the heart, exhale and gently bow. Take a moment or two before moving on with the rest of your day.
Meta Meditation
Use this simple meditation often to create and nurture compassion in your life. This can be practiced in just a few minutes, so try to incorporate it as a part of your daily life.
Come into a comfortable seated position on the floor or in a chair. Sit with the back flat, crown of the head lifted, shoulders relaxed and chest open. Rest the hands in the lap or on the knees. Close the eyes, deepen the breath and release any thoughts from the mind. Gently repeat the following softly out loud or in your mind:
May I be safe from inner and outer harm,
May I be happy and peaceful of heart,
May my body be healthy and strong,
May my life be filled with ease.
Then you may replace the “I’s” to “you” thinking of a specific person, a
group of people or the whole planet.
Finish with a few slow deep breaths, feeling compassion, love and kindness flowing through your body. Take a moment or two before moving on with the rest of your day.
Heart Chakra Meditation
This heart chakra meditation is a simple technique to release sadness and fear and to bring compassion and love into your life.
Sit in a comfortable position, either cross legged on the floor or in a chair. Sit up tall with the spine straight, the shoulders relaxed and the chest open. Inhale the palms together and lightly press the knuckles of the thumbs into the sternum at the level of your heart (you should feel a little notch where the knuckles magically fit). Breathe slowly, smoothly and deeply into the belly and into the chest. Soften your gaze or lightly close the eyes. Let go of any thoughts or distractions and let the mind focus on feeling the breath move in and out of your body. Once the mind feels quiet and still, bring your focus to the light pressure of the thumbs pressing against your chest and feeling the beating of the heart. Keep this focus for one to five minutes.
Next gently release the hands and rub the palms together making them very warm and energized. Place the right palm in the center of your chest and the left hand on top of the right. Close the eyes and feel the center of your chest warm and radiant, full of energy. See this energy as an emerald green light, radiating out from the center of your heart into the rest of your body. Feel this energy flowing into the arms and hands and flowing back into the heart. Stay with this visualization for one to five minutes.
After you feel completely soaked with heart chakra energy, gently release the palms and turn them outwards with the elbows bent, the shoulders relaxed and the chest open. Feel or visualize the green light love energy flowing out of your palms out into the world. You can direct it towards specific loved ones in your life or to all sentient beings.
To end your meditation, inhale the arms up towards the sky connecting with the heavens and exhale lower the palms lightly to the floor connecting with the earth. Take a moment or two before moving on with the rest of your day.
