Why Meditate?

Does it even work ?

It seems like it does.

I mean it works for me, (and many more people; or so I’ve heard)  It leaves me with a feeling of ease.

Well, let me explain my affirmation in detail.

Meditation not only makes me feel more relaxed, but it helps me go through a whole thought process which improves my capacity to understand the structure of some of the stuff happening around me, my relationship with myself, & with the external world. Dealing with life itself seems a little less exhausting, less ‘stressful’.

I have to say, it is very hard to describe exactly what one feels when meditating; the experience is unique for everyone. Meditation  definitely makes you appreciate everything in a different way, a little extra mindfulness in our lives arises, our perception enhances, harmony can be experienced more often internally and externally.

Give it a try of your own!

Now the BIG ‘Q’- where to even start !?…

Meditation takes practice. The aim is to train the mind to be still yet it’s very likely that waves of thoughts will start to move in your head space. Don’t worry, it is normal to hear all possible voices talking when you start your practice. Acknowledge your thoughts but let them pass and bring your attention back to the  sound of your breath, remind yourself that your are completely present wherever you are.

 

Here’s a 10 minute practice you can squeeze at any time of the day:

 

Find a space where you won’t be disturbed.  You can sit anywhere: the floor, on a pillow, a chair, yoga block(s) or a blanket. I like to elevate my pelvis higher than my knees. 

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Decide the following 10 minutes will be exclusively dedicated to self exploration.

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Your sitting bones press firmly down to ground you. Elongate your spine. Uppermost part of your head energetically lifts . Hands can rest on your lap. Release any tension on your jaw & your forehead, shoulders relax, body relaxed. 

 

Begin by noticing the sounds you hear around you for a moment. 

Spend a few seconds listening to the sounds further out.

Let go of the further noises. 

Spend a few moments, if you will, focusing on the sounds you perceive closer to your body.

Letting go of those external sounds, notice if you can hear any sounds within you body.

The beat of your heart. 

The oceanic quality of  the air cycling in and out of your lungs when you breathe.

 

Once your get your attention centered on you breath, begin to make your inhales and exhales the same length. Let the length of your inhales be a count of 4, let the exhale be a count of 4.  Repeat this cycle of matching breath for at least 10 rounds as a warm up.

After finishing your 10 mindful breaths let go of control over your breath and return to your natural rhythm of breathing.

 

Try to keep your inner voice present in the relaxed space you have created for yourself as best as you can.

Continue to be aware of how it behaves.

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To close your ten minute practice… Decide you will now return to your day.

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Join the palms near the heart center.

Take fullest inhale of the day. TAKE EVERYTHING YOU JUST EXPERIENCED IN

open your mouth – sight it out- LET EVERYTHING YOU JUST EXPERIENCE GO 

Lift the heart,

Bow the head,

Open the eyes. 

Lift the head. 

 

Now wait for the sight to readjust after meditation.  Go on with the rest of your day.  It may seem unfamiliar at first, but if you get yourself in the groove, with a little bit of time you will start to notice the benefits, who knows you may even want to build onto longer periods of time. It takes practice to stay still and sit with yourself.

There’s no need to exhaust yourself trying not to think during a period of stillness.  When we meditate we see what comes up for us. There is no need to label thoughts, no judgment towards any of them. There is no pressure when we meditate. I encourage you to observe, in the most comprehensive and understanding way.

Remind yourself thoughts are merely thoughts. 

 

Photography by Gabriella Reubins.
Fort Tyron Park , NYC 2017