mutt meditation - part one

I know there is a lot of information available on meditation, but most of it just didn't "click" with me. It seems so many forms tell you at some point to clear your mind, still your mind, let all the thoughts dissipate or something similar. "Just observe the blank canvas of your mind." Yeah, riiiiight.

Were they crazy or was I? Trying to empty my mind was the supreme exercise in futility. The more I struggled to clear it, the more active it'd become. Then I stumbled upon a few tricks here, a few suggestions there and that wonderful "a HA!" moment came.

If more traditional forms work for you, I salute you! However, if you're like me and the thought of sitting there with an empty mind is an empty dream, maybe some of the tips I've collected will help. To all you purists out there, this isn't for you, so please don't hound me with "buts". =)

As you're still learning and until you get the hang of it, definitely set aside a chunk of quiet time. (Later you'll be able to do it just by finding a quiet room.) Have the spouse take the kids out to the park, feed the animals, lock the doors (hang a Do Not Disturb! sign if necessary), turn the ringer off the phone, and turn off the TV and radio. Then sit quietly for just a minute or two and enjoy the silence.

Now, set a mood. For me, turning off the lights, lighting some candles, burning some incense or warming up some scented oils, and turning on celtic instrumental music on low in another room works. I find the just barely audible music acts as white noise to drown out outside noises (traffic, kids playing, etc.) Whatever you find peaceful and seems to calm you down. Put on some loose fitting clothes and just overall get comfortable. Don't worry about trying to get relaxed, just get calm and comfortable, relaxation will come naturally later.

Sit down in a comfortable chair, but not one that encourages you to slouch, or do something like I do - throw a big pillow on the floor and rest my back against the bed. You want your spine naturally straight with your hips in line with your shoulders, not military erect, but not all slouched over.

Just breathe. In. Out. Now, breathe in and completely fill your lungs and slowly let it completely out. Do this for 3 or 4 breaths. Now breathe normally for a few breaths. Now, start concentrating on your breath and count to 4 as you breath in slowly and pretty much naturally.
In one thousand one, one thousand two, one thousand three, one thousand four.
Out one thousand one, one thousand two, one thousand three, one thousand four.

If you're like me, you'll finish the intake or outbreath somewhere during the 3 count and kind of hold steady during the 4 count. But whatever seems most "natural" to you.

Just concentrate on your breathing. If other thoughts start coming in, gently tell them you'll deal with them later, right now, you're just breathing. Keep breathing on the four count and telling those other thoughts "not right now." Be very calm and gentle about it. Don't get upset or uptight about the thoughts coming in, just keep on breathing and counting and telling the thoughts "later."

Keep it up and pretty soon, a thought will most likely pop "Hey, a thought hasn't popped up in over 2 (or 3 or whatever) breaths!" Congratulations! Guess what, you were just meditating! No big deal, right?

So what's all the fuss about? Well, eventually, you'll expand that process of no thoughts popping up for longer and longer amounts of time. That's when the true benefits of meditation that everyone raves about come in. For right now, just bask in the glow that you did it for a few minutes. See? It wasn't that hard, was it? =)

Don't worry if you don't have that "Hey!" breakthrough thought the first time. Just tell yourself "next time, I will!"

To come out of it, just stop counting and let your thoughts slowly drift in, stretch, slowly stand up and shake out the muscles a little. Try not to run around turning on lights and TVs just yet. Just enjoy the peace as you take a few minutes to ease back into things.

The "trick" here is that you're not trying to clear your mind, instead you're focusing on one thing - your breathing. Now, if you have time, go ahead and repeat the breathing process again. After that first "Hey!" moment, repeat the process a few more times. Do this for a few days until it doesn't feel so "weird."

That's it for the first taste of meditating. Yeup, that's all there is to it (for now.) So much easier than all those funky contortions or all that "imagine your mind as an empty vessel" stuff you've read about, right? Don't worry though, it does get deeper and better and all those wonderful benefits are just around the corner. Actually, once you've had just one "a Ha" of no thoughts for just a few seconds, I'll bet you felt a lot more relaxed. ;)

More later.

Tweet