Intro to Meditation
“Quiet the mind, and the soul will speak.” - Ma Jaya Sati Bhagavati
Meditation has long been viewed as a beneficial practice, but yoga theory would go one step further to declare it a necessity; in order to live our best lives we must first find and align with our personal inner truth. Meditation is, in its simplest terms, a method to slow and create space within the mind. If you have ever felt overwhelmed, unsure, frustrated, powerless, or otherwise out of touch with your own power in life, then meditation can be an incredible practice for you. It can help you to, ultimately, observe yourself (your feelings, your reactions, your habits) without judgement -- without identifying as those feelings, reactions, and habits.
That all being said, meditation itself can be a challenging endeavor to undertake. I’ve therefore outlined 4 simple steps to help you create a sustainable and fruitful practice.
That all being said, meditation itself can be a challenging endeavor to undertake. I’ve therefore outlined 4 simple steps to help you create a sustainable and fruitful practice.
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1. Create a Sacred Space for Yourself
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If possible, set up a permanent space in your home that contains an “alter” of sorts. Gather items that represent the sacred (whatever that means to you), and set them up on a small table or window sill that you can see when seated. This simple act creates an atmosphere conducive to your practice as it cultivates feelings of peaceful reverence before meditation even begins.
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2. Find a Comfortable Seat
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One translation of “yoga” is actually “to find a comfortable seat” (The Yoga Sutras of Patanjali). Traditionally, the postures are only part of the practice in order to relax and loosen up the body, so that it might sit in stillness more easily. Therefore, consider moving a bit prior to sitting, and then find a chair or cushion that feels comfortable to you. I prefer buckwheat-filled cushions (hyperlinked in the photo above) as I find them supportive while also flexible. You can also consider sitting in a chair with the feet planted on the ground or even sitting with your back against a wall as support. Just make sure you can maintain an upright spine in your seat, as that lends to balanced energy flow and ease of breath.
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3. Stillness, Focus, and Meditation
In the Western world, we often use "meditation", "focus", and "stillness" interchangeably, when really those are 3 separate limbs of yoga. We start with step 1: stillness. Find that comfortable seat. Relax your body, close your eyes, and feel your feet touch the ground and your hands on your knees. On an inhale, root softly into your foundation (anything touching the ground/cushion), lengthening through the spine. On an exhale, soften the body, feeling muscle relax away from bone. Find a way to maintain this upright spine that is comfortable and sustainable.
Then, you can move to step 2: focus. Begin to focus your attention internally: notice any sounds or smells or other sensations that you might experience. Notice the breath. Try not to alter the breath, but rather observe how it moves throughout the body. This might be the extent of your practice for quite a while.
Then, you can move to step 2: focus. Begin to focus your attention internally: notice any sounds or smells or other sensations that you might experience. Notice the breath. Try not to alter the breath, but rather observe how it moves throughout the body. This might be the extent of your practice for quite a while.
This leads you to step 3: meditation. As thoughts arise, observe them without judgement and reorient yourself, letting the thought dissolve on an exhale. Somedays, this will be a nonstop back and forth, but that’s okay; you are training your mind to work differently than it has before, so be patient and kind to yourself in the process. All of these steps are to be done gently, lightly, with compassion.
In creating this mental space, new or significant thoughts sometimes arise. Allow yourself to explore those lightly as it may be your subconscious helping you make sense of something.
In creating this mental space, new or significant thoughts sometimes arise. Allow yourself to explore those lightly as it may be your subconscious helping you make sense of something.
4. Frequency >>> Duration
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As you attempt to grow your meditation practice, keep in mind that it is far more important to focus on frequency rather than duration when beginning a meditation practice. Building a meditative practice isn't instantaneous, it takes time and effort -- that’s why it's called a practice! It's not easy to clear your mind, and it can feel nearly impossible to maintain that clarity for an extended period of time. Building the habit will ensure that you're getting the benefits over time and that you're instilling meditation into your daily life, which is where the benefits of meditation come in. Start with 5 minutes. Set a timer or use an app like Insight Timer (which can be programmed to play ambient noise, like the chanting of “om”) to track the time. Apps like this also track your meditations -- giving you the opportunity to reflect upon and celebrate the work you’ve put in.
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As you become more comfortable and able to find stillness, increase the time. You may find yourself sitting for 10 or even 20 minutes after a few weeks of consistent practice. Think of meditation like any other practice -- running for example. Is it better to run a little everyday or to do one long run only once throughout the year? We build stamina (and see more benefit) through consistent practice. Eventually your time on the cushion will lengthen, but to start it is better to build the discipline of a regular practice than to worry about the time spent in each sit. Once the habit is instilled, the rest of the practice will follow.
Throughout all of this remember: trying IS doing -- as long as you persist, you are nourishing yourself.
Throughout all of this remember: trying IS doing -- as long as you persist, you are nourishing yourself.
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If you feel inclined to try any of these out and post on Instagram tag @fitflexyfolk and @brooke_being so we can see!
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Brooke Davidson
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