I don’t know why everybody makes meditation such a serious, and arduous endeavor. Personally, I think everybody has their own natural way to meditate within- and is simply our job to find what works for us individually. Meditation is one of those things, it is not complex, it does not take a great amount of effort, it is not meant to be perfectly serious, and there is no perfect way to do it. Some will pick it up more easily than others, and some will always struggle with it. But it’s not impossible, for everyone to benefit from- in fact, meditation is something we all do unconsciously already. It is through all of these advanced studies that we better learn to use it, and use it well. We are only training our minds to find a space of peace, and hold it for a few minutes. Over time, we build on that few minutes- second by second, and then it becomes like second nature- more enjoyable, and bringing deeper periods of vitality for all.
To begin, meditation is not hard- it is just a big word that is used to describe a feeling that we want to feel but haven’t made it to yet. Here are a few strategies that help many to feel more comfortable, center, and move forward with their personal meditation goals.
- Exercise Walking Meditation. For those who have struggled with sitting meditations, or who believe that sitting on your rear for hours is the only way to do it right, here is a better answer. To complete a walking meditation, you simply find your space of peace and walk with it. Make sure to clear any potential obstacles from your path, or do this in a space where you feel comfortable and aware of your surroundings. This could even be completed in circles around your couch the first few tries, or in a neighborhood setting during a quiet time of morning when kids are not at play. Walking meditation is very easy. All you need to do is create your own personal ritual to bring yourself to center, let go of all the troubles of the day, and set aside all other thoughts for this time. Your mind is not meant to be completely empty, but full of what you wish to put in it. Choose a thought that is peaceful, imagine a great ocean lovingly supporting your journey. You can make this meditation whatever you want, and add to it as needed to keep yourself challenged.
- Exercise Being One. This meditation is also very simple and does not require a lot of hard work to get to a positive space or any level of perfection. Center yourself, and lay down or sit comfortably- but try not doing this in your bed or on a couch or you may fall asleep. Instead, take a moment to turn any music down, to settle the space and area for limited distraction- and set an egg timer or a clock on your phone to go off when you are ready to come back to the real world. At first, plan for about 15 minutes- then increase this by five minutes at a time as your progress. Adding about five minutes every week will gradually improve your ability. With yourself in a centeredness, sitting down or lying staring at the ceiling- check for all the little things you might have forgotten. This will alleviate a lot of stress later- give yourself the next five minutes to grab a pillow, a blanket, roll up a towel for under your neck or knees. Make sure you are not going to be distracted by any pain or bodily functions. It helps to give yourself permission to settle these things first if you are an over thinker. If you have to plan to take out a pen and paper and write down all the things that you are afraid will or might distract you from your goal here, and ways you will overcome them. In this meditation, all you have to do is find your oneness with the universe. All you are obligated to do, is simply think about what makes you feel one with all that is. Do you feel disconnected? Work on that. Take account of where and how you feel disconnected from the great universe. Where do you feel most connected, at peace, and one with your divinity? Is it with God? Is it with Goddess? Is it with a great dragon, by your side? Instead of thinking greatly about these possibilities- think simply- where do you remember being the most at peace, the most centered, the most in ‘unity’? When the timer has gone off simply write down a few things that are important to you about this meditation. What worked for you, what didn’t? How can you get yourself there a little faster? Did it take forever, or was it a slow process? Create your image and write this down, describe in detail even, write a blog or a journal about it. Share it with a friend, or family member. This image will be your space to revisit when in trauma or pain when feeling lost or discombobulated. Viola!
- Exercise-The Spot. One of the easiest meditations ever to complete requires no thinking at all, simply find a spot on the ceiling or wall, and stare at it. This sounds redundant, and silly yes but it is most effective for those with ADHD, Hyper thinking, Anxiety, OCD, and other major complications. Again, you will want to set a timer only this time you will set it for five minutes. Each day or week you can increase this by one minute as needed, to make the process easier to set in. You will still quiet yourself, and silence your mind for as much as you can- however in this meditation, you will not be focusing on a ‘place’ to go, or a way to get there. You are simply going to ‘become one’ with this dot. Take a piece of paper and stick it to the wall, with a dot on it. Draw it yourself, large or small. Just a focal point. This type of meditation helps us connect ourselves to orienting to a physical space more readily. It also helps, some with vertigo and physical balance- if that is something you are struggling with.
Now, Excercise Music Meditation
This is my favorite by far of all the options I’ve tried, and for me, it is what works the best. Get out your smartphone, laptop, iPad, tablet or another source- and play a good youtube music meditation. Choose your style wisely as some of these videos are so greatly helpful and so greatly annoying too. High pitched tones, or low pitched tones are a good place to start- choosing which you need right now is important. But have at least one go to, that you feel is most suitable for you. Personally, I try to stay away from the more complicated seeming kinds- as they tend to use a lot of distracting high pitches. It is a scientific fact that these high pitches can be very distracting to your ears, whereas the low pitches and tones will be more gentle to you.
So, now you have 4 exercises to try at home, at work, or at school- in your car, in your doctor’s office, or even on your way to bed. Meditation does not have to be so complicated that we get ourselves all worked up and overly concerned about how we are doing it, and if we are doing right or wrong- or somewhere in between. It should not be a stressful process at all, in fact, if it is feeling stressful to you at all if it is raising your anxiety to take a step back and decide if you can approach it differently. Everybody has their own way of finding peace, creating peace, being one, being relaxed. Everyone is different. Let yourself find the style that suits you best- and stick to that, then build on it. You want to make it to about a half an hour, or less of meditation a day to treat difficult anxiety or stress. But you don’t have to meditate two or three hours each day to gain perfection and those that do often struggle with it.