Meditation 101

Last month, I went to a Stress Relief workshop with Melita. She went over herbs to help relieve stress (Tulsi AKA Holy Basil, Chamomile, Lavender), Yoga practices (legs on wall, bridge), and meditation.  I never really considered meditating, but thought I would give it a try outside the workshop.  I have been really stressed lately, so anything that can help I would try.

I have been sticking to it for a month and have seen dramatic improvements!!  I have been more relaxed, less stressed, and patient (which is usually my mantra).  I have been meditating 3-4 times a week and I notice those days I don't meditate, I feel slightly off.  Which to me, that slightly off feeling lets me know that my body, mind, soul, and spirit need it. 

There are many great apps you can download to help you meditate.  I tried Headspace last year and it is nice with getting the foundations down.  Here is another list of great meditation apps. 

But here is how I meditate.  I may not be doing it right, but it is what works for me.  I will be researching more to find out other ways. 

1. Sit in a comfortable seat on the floor where it is quiet.
2. Close your eyes and relax your body, but keep your spine straight.
3. Be aware of your environment- sounds you hear, smells, tastes. Notice what is going on around you, so you will not be startled or come out of your meditation if you hear a noise (dogs barking, or in my case, a cat rubbing against me). 
4. Focus on your breathing.
5. Then, do a fill body scan- start at the top of your head to your toes.  Be aware of areas of discomfort.  Try to focus on those areas of discomfort and relax them or adjust your body to help alieviate any discomfort.
6. Alternate nose breaths- Begin by covering you right nostril and breath in through your left.  Then, cover your left and breath out your right and inhale through your right.  Cover your right and exhale out your left. This is one cycle.  Complete 11 more times for a total of 12 cycles.
7. Next, it is time for your mantra, which is a word or sound repeated through meditation to help keep your focus.   Mine is usually patience or strength.  The mantra needs to be repeated 108 times.  This is tracked by moving your thumb and middle finger along a bead on a mala necklace.  I made my own Mala from buying supplies at Michael's store.
8. After your mantra, it is time for prayer.  I start my prayer by recognizing people in need or who need extra thoughts.  Then, I give thanks for things in my life, or forgiveness.  While I am praying, I bring my hands together to my chest.
9. Last, I say an Om and re-state my mantra.  And finally, I say Namaste! :)

Meditation should be something that you look forward to and that should be done around the same time each day.  If your mind wonders to things during your meditation (to-do lists, something you forgot at work, what you will be eating for dinner), allow it, but then redirect it back to your meditation.  It can last 5 minutes by just taking breaths, or 15-20 minutes which is my usual length. 

 

This is the Mala I created from Michael's.  I used 108 beads, made my own tassel from thread, and attached an Om charm to it.  The beads are made of sandstone, and are usually very cold.  Which is quite refreshing after my 3 mile run.  I usually meditate after exercising.