Here are three simple steps to develop your Mindfulness and Meditation skills, and begin to shift into healing emotions and physical imbalances that are preventing you from living at your highest potential. Meditation will significantly lower your anxiety and stress levels, as well as center you, so that you can shift with a new sense of clarity into a more empowering place in your life.
- Be Present and Notice: This first step is to help you to begin focusing on an intention. It is important to be able to commit to something before beginning anything! Three times this week commit to practicing being present and listening to a friend, someone you cross paths with, or a loved one. You are not practicing agreeing or disagreeing, just listening. Note what this gives you access to. It’s a free ticket to sit back and enjoy the show – ‘your mind show’ that is. Notice any judgment rising in you. Make an effort not to judge or get attached to anything that you hear even if you disagree. Curb your impulse to jump into the conversation, interrupt, give advice, etc. This is the perfect way to fine tune and tame your ‘monkey mind’ as the yogis call it, which is always trying to bounce around from idea to idea, judgment to judgment, etc. The mind needs to be watched before it is tamed. So, take a seat back and just notice. Developing awareness if the first step in learning how to settle into yourself, and develop your ability to non-objectively hear and notice what comes up during mediation.
- Listen to the Breath or Listen to the Sound Itself: This is known as Nada Yoga – the yoga of sound, which also encompasses the sound of ‘emptiness,’ or no sound at all – except the breath. This one of the best mediation techniques for beginners. You sit and just listen to the incoming sound of the inhalation, following the course of the breath as it travels through your lungs and fills your whole being, and naturally flows into the exhalation. Breathe in and out through the nose only. Try to make the breath audible as much as possible (hear it in the back of the throat like a long S), as in Ujai yogi breath – mimicking the sound of the ocean. You can do this anywhere (even when driving). It’s best however to set some time aside and sit upright in a chair quietly with your eyes closed, or eyes slightly open softly gazing 3 feet in front (whatever feel safer). If eyes are closed gaze inwards at the center between the brows or bridge of the nose. If that is difficult, gaze down as if you are looking inside your heart. Picture a glowing healing sphere of light surrounded be feelings of love energy and peacefulness. Try extending the inhale and exhale so it’s longer than your usual breathing. I recommend a 4×4 second inhalation/exhalation ratio. Two times this week, practice listening to the clarity of this sound or the breath itself. Notice how it feels, where the breath might get stuck if at all, and allow your body-mind-spirit to be open to receive whatever insights might arise – without focusing on them. Let thoughts drift like clouds, noticing not grasping on to them, gently getting back to the breath. Just breathe and listen. Gaze at a candle (3 feet in front of you) if you find your eyes shifting, or feel you need a focal point for better concentration.
- Sit with Your Feelings & Breathe Through the Emotions: Work with the fear or discomfort that may arise in you as you just sit and listen. You may find that a loneliness, sadness or anger becomes more visible or wants to rise to the top, or you might discover a part of you that wants to problem solve, or begin perseverating on a thought or problem. Acknowledge what comes up and note to yourself to write down any thoughts or feelings that arose afterwards. NOW BREATHE LIGHT INTO THESE FEELINGS OR EMOTIONS – ON THE INHALATION BREATHING IN WHITE LIGHT, ON THE EXHALATION EXHALING DARK SMOKE. You are now transmuting these emotions. Picture a sense of lightness and release as the negative emotion leaves you body and psyche in the form of dark smoke. Use the 4×4 ratio. It is important to experience and move through the fear, sadness, or loneliness, and not shut down these emotions. While doing this try to shift into a feeling of ‘being a Witness’ to these emotions rather than being the emotion itself. Investigate further by sitting with the emotion, acknowledging the part of the body where it is coming from. But don’t perseverate on memories related to the emotion. Just see what is. Say to yourself “I am a human being. I am separate from the human learned emotion of fear, sadness, etc. These are conceptual things. I am not that emotion. I am merely an observer now.” The aim down the line, as you are able to sit more and allow these ‘feelings’ to arise and move through your emotional and physical body and awareness, is to access viable information about what is behind the feeling/emotion, and where it comes from – it’s root. The ability to heal only comes when we sit down and listen to what needs to surface, but often bury deep down and mask with activities that occupy us from doing the healing we are all meant to experience to shift into a higher consciousness.
IF YOU ARE INTERESTED IN A ONE-ON-ONE PERSONALIZED ‘BEGINNER’S HEALING WITH BREATH MEDITATION SESSION,” PLEASE MENTION THIS ARTICLE, AND RECEIVE 20% YOUR SESSION. MORE ADVANCED “VEDIC YOGA THERAPY MEDITATION & PRANAYAMA” INDIVIDUAL AND GROUP SESSIONS PER REQUEST. NAMASTE AND BREATHE LIGHT! Connect with me via ClaudiaGhetuWELLness.com/contact OR through Facebook.