Congratulations to those of you who made the commitment to join us for our Free 4 Week Class Series: Meditation Made Easy. Our first session was a full house and the response was overwhelming!
To help you in your meditation practice this week here are a few pointers:
***If you happened to come with a guest please be sure to forward this email to them.***
In working with the meditation practice this week you are going to do a simple breath awareness meditation like we did in class. Ideally you will want to meditate 20 minutes twice a day if possible. Once in the morning and once in the evening. If you can?t get 2- 20 minute meditations in, then do 2-10 minute meditations. If 2 -10 minute meditations is a challenge then do two 5 min meditations a day. The main point here is that regularity in your practice is more important than duration.
The best time to meditate if you can only get one meditation in is right when you wake up. A great routine I learned from one of Deepak?s friends for morning meditation he called RPM :Rise, Pee & meditate. This way you get your meditation in before the demands of the day start to tug at you. If you tell yourself you?ll wait to meditate till later, it?s probably not going to happen.
To start your practice find a quiet, distraction free environment where you wont be disturbed.
Take a few slow deep breaths and allow yourself to settle into a seated posture where your body is comfortable and relaxed. This is the first key to easy meditation. If you are comfortable and relaxed your mind will be more settled making it easier to meditate.
Closing your eyes, just gently bring your awareness to your breath. Just notice the gentle and effortless rise and fall of your abdomen with each breath.
As you relax and watch your breath you?ll notice your mind begin to wander as you think ?What is this about? What am I doing??
If you don?t hold on to any of these thoughts but just let them keep floating by you?re already in the act of meditation.
This is it! You?re doing it!
But if one of these thoughts grabs you and leads you off into plans, fantasies or problem solving. Now you?re thinking, not meditating. Just take your attention off the thoughts and bring it back to your breath.
Your experience of meditation when you are beginning is to just allow yourself to drift back and forth between watching your breath and thinking.
Remember , there will always be thoughts happening in meditation. If you notice you get caught up in thinking again just gently bring your awareness back to your breath. This is the practice of meditation.
Enjoy your meditations and be easy on yourself with the practice. Settling into meditation, like falling asleep, happens easier the less effort you bring to it.
See you next week!
P.S. - If you happened to get this message forwarded to you then you are not on the class roster and will not get the weekly meditation tips. To add yourself to the list go to www.BeThePresence.com
and join the mediation group list.
P.P.S. * For those of you who didn't get a handout, below is a summary of our first session :
SESSION 1: THE 4 SUTRAS
The Yoga Sutras are one of the clearest and most authoritative texts about the art and science of meditation. Written over 3500 years ago, it still provides guidance and insight into the true nature of meditation.
The Four Sutras:
the teaching of YOGA
begins. (Yoga = Union : of body, mind and spirit)
2) Yoga is the PROGRESSIVE SETTLING
of the mind into pure silence. (Not forcing your mind to be quiet)
3) When the mind is silent we are established in our ESSENTIAL NATURE
. ( Peace, Joy, Love, Power)
4) Our Essential Nature is usually OVERSHADOWED by the activity of the mind. - (Essential Nature is always there but just drowned out by all the noise of our constant thinking) 2 Keys to Easy and Perfect Meditation
1) Be Comfortable
- If you are comfortable and relaxed your mind will be more settled making it easier to meditate.
2) Don?t Judge your experience while meditating
- Most of your mediations will be filled with thoughts. Thoughts are OK and a normal part of meditation. If you find yourself caught up in a stream of thought, gently bring your awareness back to your breath