If you’ve ever taken a yoga class, you’ve experienced those annoying five minutes at the end when you’re forced to inhale “let” and exhale “go.” For me those last minutes were always torture. Me meditate? If I sat still, I’d snap!
Pilgrimages to zendos, ashrams, sweat lodges, churches, and retreats can really help the inward zoo. The silence within those walls reminds us that beneath our static lies an encyclopedia of healing guidance. Calm . . . Can you picture it? What a nice place to take a day trip! It’s free, our organs get a rest, and the view is spectacular.
The thought of meditating sometimes overwhelms people. Some fear it will bore them to pieces and take forever. Others are afraid of what they might see and hear if they took the time to pay attention. It’s not rocket science. You probably won’t have a Cecil B. DeMille–style spiritual awakening à la Moses in The Ten Commandments. The benefits of meditation are much subtler than that, yet they hold similar grandeur. You can space your time outs—or should I say “time ins”?—throughout the day. You can even meditate while you pee. Why not? What else do you have to do? Sit, pee, take a deep breath, and empty your mind.
Meditation first guides our focus to our breath and then to our higher purpose. The space between the chatter is where your healer lives. Quiet the din and introduce yourself. Hi me, I’m me. Nice to meet you!
So you’ve decided to go inside and wrangle the monkey mind rodeo, huh? Good luck! Before you jump in, here are a few suggestions that may prevent madness.
Buy a kitchen timer or a meditation chime. Go to your sacred space. Find a comfortable seat on a pillow or chair. Set the timer for an appropriate number of minutes to start with, let’s say five to ten. Close your eyes and begin to count to ten. The inhale is one—then exhale one; inhale two, exhale two; and so on. If your mind drifts and you find yourself buying shoes or guns, gently bring it back and start counting again. Your mind is like a muscle: The more consistent you are, the better your results. String the time and the days together like pearls on a necklace.
Each time you return to the breath, you break an old pattern (distraction) and create a new mental habit (focus). Direct your mind where you want it to travel instead of always going for the ride. You can also use the mantra if that is easier for you. For example, inhale “let” exhale “go.” Or inhale “may all beings everywhere,” exhale “be happy and free.” If you know Sanskrit, then by all means do it old school. Om namah shivaya! In Zen Buddhism the power of concentration is called Joriki. Joriki starts on the inside and radiates out to all aspects of your life. But in order to experience the strength and power it creates, you must practice on a regular basis.
How many of you are holding your breath right now? Do a body scan. Now exhale. When we are stressed, the first thing we do is tighten, gasp, and shut down. Most of us don’t realize that we’re walking around in a constant state of tension. We equate our high levels of stress with normalcy. Unless you grew up under a lotus tree, your adrenal glands look like Keith Richards on a bad day. Breathe now. Narrow your focus to what really matters: you!
Believe it or not, there is a right and a wrong way to breathe. Rapid, shallow breathing—the way most people suck in oxygen—can lead to a host of health problems, both physical and mental. Learning to breathe properly ensures that your body is getting all the delicious oxygen it needs. When you’re breathing properly, your stomach, not your chest, rises slightly as you breathe in. When you exhale, your stomach lowers slightly. Note: Poor posture restricts the flow of air and the rise and fall of your diaphragm. So remember your mother’s nagging and sit up straight!
