The following is an example of what goes on in my mind during my meditation practice:
Becoming aware of my entire body. Breathing in. Breathing out. Feeling the breath on...
That dude who cut me off on the way home from work really bothered me today... oh hello anger... gentle... breathe...
Breathing in. Breathing out. Feeling each breath. Each momen...
I should go get groceries tonight. I need bread, veggies, milk... oh hello planning... gentle... breathe...
In. Out. In. Out. Air rushing in through my nose. Air rushing out thr
I am having a blast hanging out with this girl. oh hello excitement... gentle... breathe...
Nope... still can't stop thinking about her! there you are again excitement... gentle... breathe...
In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out.
When do the Red Wings play again? why hello sports... gentle... breathe...
In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out.
***Bells Ring***
Does this sound familiar to you? Notice that towards the end, my focus on my breath was a lot more drawn out. This is not always the case. Sometimes the bells ring and I am completely lost in thought.
During meditation, our minds naturally wander. Resistance is futile. Instead of letting our thoughts control us and throw us into "fight, flight, or freeze" mode, meditation helps us to notice our thoughts, spend a few curious moments with them, and then non-judgmentally allow them to fade away.
The more we practice, the more our minds learn to rest and be in each present moment. That being said, just like in a single meditation session, we often lose focus and forget (or get "too busy") to meditate for a few days at a time. The remedy for this is as simple as during a single meditation session; simply start over.
As we learned in the Mindfulness Based Stress Reduction class, the people who are the best at meditation aren't those who can completely clear their mind (that's impossible). The people who are the best at (or get the most out of) meditation are those who allow themselves to start over again and again and again and again and again.
Thursday, May 30, 2013
Tuesday, May 28, 2013
My First Official Meditation Class!
Yoga Guru: Are you free to teach the Mindfulness Meditation class tomorrow evening at 7:15pm at the studio?
I needed to pause and think about this for a bit.
A few years ago I had attended a speech/ lecture by Sri Sri Ravishankar, where he led us in a 20-30 minute meditation. I achieved a very deep level of meditation, and in someways lost touch with my body. In example my mind couldn't move my finger when I tried to will it, but let the will go as well. It was pretty amazing, and my first time going that deep. My point for this story was I felt the pressure to incite this deep of a meditation onto my new students. How would I do that?
There have been times when I have lead meditations before, but they were usually small groups, my friends, or one on one. I was nervous leading the meditation on my birthday, but I did not have too many huge expectations for it, since I had meditated with my friends on different occasions. This just seemed more formal, and official in someways.
After talking to myself a bit, and sharing my dilemma with a few close friends/ my sister, I was encouraged to 1- believe in my self 2- realize that I am not expected to lead them into that deep a meditation 3- make it my own. So I replied with a big "Yes".
Friday morning came by, and I was hoping to compose a meditation with my sister's help. However Thursday evening got busy, and I needed to write and practice it before I taught it. It was time to make it my own. So late Thursday night I wrote down 4 to 5 pages of notes, and practiced it. It felt good to me, and seeing it was Friday after a week of work, most people would look forward to relaxing. So the theme would be relaxation.
The goal was to get to the studio early, to meditate, ground myself, and set up for the class. It was my time to calm my energies down, focus them to calm others and radiate a feeling of love, safety, and calm. I was able to do so, for I found a change in my voice, however a slight bubble of excitement/ adrenalin remained. However when we sat down for class I think something else took over, perhaps the calmness I had planted during my own meditation.
I realized if I was stressed out, or made it so formal, people would not be able to relax, and meditate. I think closing the eyes and clearing the mind, needs trust to be able to relax. One needs to be very practiced to be able to focus, meditate in a stressful situation. So I began with introductions, and everyone telling a funny story, because laughter IS the best medicine to melt the worries away. Smiles are also this amazing way of reaching out to people and releasing those endorphins. Then I began the meditation part.
The meditation was composed of 4 parts: 1 Relaxing through intentional deep breathing; 2 Relaxing through letting go; 3 Relaxing and deepening through visualization; 4 Deepening the meditation by letting go, focusing on natural breathing and observing the mind. I will explain these different meditation techniques in blogs to come!
The class went well and people were indeed relaxed, and one student actually described that they had relaxed so deep, that their mind went blank. Another student described that the meditation really helped refresh them after the week, and they felt glowing and radiant after. This made me happy, however I did notice it was tough to practice being a facilitator/ leading the meditation. Especially keeping time, was tough due to having to look at my phone.
I look forward to leading more meditations in the future!
Breathe!
I needed to pause and think about this for a bit.
A few years ago I had attended a speech/ lecture by Sri Sri Ravishankar, where he led us in a 20-30 minute meditation. I achieved a very deep level of meditation, and in someways lost touch with my body. In example my mind couldn't move my finger when I tried to will it, but let the will go as well. It was pretty amazing, and my first time going that deep. My point for this story was I felt the pressure to incite this deep of a meditation onto my new students. How would I do that?
There have been times when I have lead meditations before, but they were usually small groups, my friends, or one on one. I was nervous leading the meditation on my birthday, but I did not have too many huge expectations for it, since I had meditated with my friends on different occasions. This just seemed more formal, and official in someways.
After talking to myself a bit, and sharing my dilemma with a few close friends/ my sister, I was encouraged to 1- believe in my self 2- realize that I am not expected to lead them into that deep a meditation 3- make it my own. So I replied with a big "Yes".
Friday morning came by, and I was hoping to compose a meditation with my sister's help. However Thursday evening got busy, and I needed to write and practice it before I taught it. It was time to make it my own. So late Thursday night I wrote down 4 to 5 pages of notes, and practiced it. It felt good to me, and seeing it was Friday after a week of work, most people would look forward to relaxing. So the theme would be relaxation.
The goal was to get to the studio early, to meditate, ground myself, and set up for the class. It was my time to calm my energies down, focus them to calm others and radiate a feeling of love, safety, and calm. I was able to do so, for I found a change in my voice, however a slight bubble of excitement/ adrenalin remained. However when we sat down for class I think something else took over, perhaps the calmness I had planted during my own meditation.
I realized if I was stressed out, or made it so formal, people would not be able to relax, and meditate. I think closing the eyes and clearing the mind, needs trust to be able to relax. One needs to be very practiced to be able to focus, meditate in a stressful situation. So I began with introductions, and everyone telling a funny story, because laughter IS the best medicine to melt the worries away. Smiles are also this amazing way of reaching out to people and releasing those endorphins. Then I began the meditation part.
The meditation was composed of 4 parts: 1 Relaxing through intentional deep breathing; 2 Relaxing through letting go; 3 Relaxing and deepening through visualization; 4 Deepening the meditation by letting go, focusing on natural breathing and observing the mind. I will explain these different meditation techniques in blogs to come!
The class went well and people were indeed relaxed, and one student actually described that they had relaxed so deep, that their mind went blank. Another student described that the meditation really helped refresh them after the week, and they felt glowing and radiant after. This made me happy, however I did notice it was tough to practice being a facilitator/ leading the meditation. Especially keeping time, was tough due to having to look at my phone.
I look forward to leading more meditations in the future!
Breathe!
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| Picture Courtesy Conscious Culture |
Wednesday, May 22, 2013
Birthday Meditation
On my birthday in March, my friend hosted a huge 30th birthday party for me. Like 50+ people showed up, and it was combined with St. Patty's day celebrations! However I wished to hold a meditation session before the festivities.
A few of us showed up early, and after helping decorate the place, we went up to the attic, where it was quite, and there was a little corner perfect for meditation. Cushions, a little chair, and a little window with a green view. If this spot was made for meditation or just a hang out, I'm not sure, but it was perfect. I sat in the corner and asked my 5 friends to close their eyes, find a comfortable position and to observe their breathe. Some of them were beginners and others had meditated before, but I set an intention of peace, and calmness, joy and love for the rest of the night. This is what I wanted to carry with me for the rest of the year.
We only meditated for about 10 minutes, give or take a few, but it was special for me, and I really felt the love, and appreciated them being there for me. We all hugged after I awkwardly ended it. I did not want to do too much talking as it takes away from the focus of observing the breathe. My sister did help me prepare a meditation for the birthday, but it was too distracting reading off my phone, especially for others.
I want to get better at setting a timer on my phone, and then using my "singing bowl" (Tibetan Singing Bowl) to gently bring people back to now. I want to try to help people go further with their meditation practice than just observing breathing, eventually.
I'm excited that this Tuesday, weather permitting, I teach my first Sunrise Meditation and Yoga class in a park! Nervous, but excited, and I will try my best. I will hopefully remember to take my singing bowl!
Namaste!
A few of us showed up early, and after helping decorate the place, we went up to the attic, where it was quite, and there was a little corner perfect for meditation. Cushions, a little chair, and a little window with a green view. If this spot was made for meditation or just a hang out, I'm not sure, but it was perfect. I sat in the corner and asked my 5 friends to close their eyes, find a comfortable position and to observe their breathe. Some of them were beginners and others had meditated before, but I set an intention of peace, and calmness, joy and love for the rest of the night. This is what I wanted to carry with me for the rest of the year.
We only meditated for about 10 minutes, give or take a few, but it was special for me, and I really felt the love, and appreciated them being there for me. We all hugged after I awkwardly ended it. I did not want to do too much talking as it takes away from the focus of observing the breathe. My sister did help me prepare a meditation for the birthday, but it was too distracting reading off my phone, especially for others.
I want to get better at setting a timer on my phone, and then using my "singing bowl" (Tibetan Singing Bowl) to gently bring people back to now. I want to try to help people go further with their meditation practice than just observing breathing, eventually.
I'm excited that this Tuesday, weather permitting, I teach my first Sunrise Meditation and Yoga class in a park! Nervous, but excited, and I will try my best. I will hopefully remember to take my singing bowl!
Namaste!
 |
| Picture Courtesy Conscious Culture |
Friday, May 17, 2013
Stressful day? ... Meditate!
I was having a super stressful week, forget the day... and today was the epitome of it all. I wanted to scream, cry, or punch someone (sometimes this is when those video games come in handy). I have been reading the Mahabharata (Devdutt Patniak's version, if you are curious), and I remembered Krishna's words "anger multiplies, but calmness divides.
Instead of feeding my rage, letting it all get the better of me, I took a few minutes and closed my eyes and breathed. I meditated focusing on positivity which people were sending me. That's what friends are for. I then had the strength to focus and feel the positivity within me; even in the darkest times it is there, only you can let it diminish, or shine. I let the positivity fill me up like a glowing light from within, and showering on me from without.
I focused on breathing, and light, and suddenly I felt lighter. I decided to avoid the negativity at work, and focus on myself, and goodness. I can deal with the negative once I have recharged over the weekend, however this positivity would tide me over IF I were to have a confrontation. I know the evening held treasures of relaxation, rest, rejuvenation and rejoicing, so I was ready to take on the rest of the day.
Namaste!
Instead of feeding my rage, letting it all get the better of me, I took a few minutes and closed my eyes and breathed. I meditated focusing on positivity which people were sending me. That's what friends are for. I then had the strength to focus and feel the positivity within me; even in the darkest times it is there, only you can let it diminish, or shine. I let the positivity fill me up like a glowing light from within, and showering on me from without.
I focused on breathing, and light, and suddenly I felt lighter. I decided to avoid the negativity at work, and focus on myself, and goodness. I can deal with the negative once I have recharged over the weekend, however this positivity would tide me over IF I were to have a confrontation. I know the evening held treasures of relaxation, rest, rejuvenation and rejoicing, so I was ready to take on the rest of the day.
Namaste!
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