Allow yourself to become still and serene. Taking some deep healing breaths in and out. Settling into a comfortable seat. And sitting up tall.
Take your awareness to the crown of your head and imagine an opening here – like a satellite dish.
Opening up this area to the vast space above you and beginning to imagine a beautiful healing light here and all around you.
See this light grow brighter and brighter until you are surrounded by this healing light as if you are taking a shower of light. Seeing this light pour down into the opening at the top of your head and flowing within you and all around you.
Beautiful, radiant ….cleansing and healing. You are bathing in this shower of light.
Now imagine the color red, beautiful and vibrant….like a ruby. Imagine that red color showering down all around you and within you. Healing and revitalizing.
Then allow that red color to change to orange. Imagine a shower of orange light – raining down in you and all around you. Allow some of that orange light to settle in to your adrenals …re-charging them. Bringing you some vitality and healing.
Then let that color change to yellow…a bright, sunny yellow color. Drink in that color as it pours down like a rain shower of light. Sunshine yellow…filling you up.
Now imagine green light coming down – soft and healing. Green light all around you.
Then a beautiful blue like the ocean – deep and calming. Sapphire blue showering down with in you and all around you.
And now the color violet – spiritual uplifting, raising your vibration and cleansing any heaviness out of your aura. Violet the color of transformation. Breathing in this beautiful healing color.
Now imagine all of the colors of the rainbow flowing down like a rain shower …filling you up with all of their profound properties of healing.
Coming back to your breath and back into your body now. Rubbing your palms together and placing them over your eyes. Feeling the warmth radiating from your hands. Gently when you are ready open your eyes. And release your hands back down to your legs. Feeling recharged and ready to go about your day.
I use this type of meditation when I am in need of recollecting myself into myself. Sitting still, putting everything on pause, noticing where I am and just simply breathing helps me settle the muddy waters.
When I can settle into just being alive in this very body, mind, place and present circumstances with acceptance, I begin to sense an ever-present quietness. An inner stillness that I would describe like an ocean. It is big and deep. And I feel it there underneath all of the striving, doing and incessant wanting.
It is a silent awake space of pure being-ness. Of pure awareness.
When I sit in this space, I take refuge and it gives me strength for my life.
You do not need to sit for your daily meditation. Sometimes what we need most is to lie down and relax into a restful state of present moment awareness.
I have found this simple practice to be so comforting and healing. I hope you will too.
Reclining Body Scan Meditation inspired by Jon Kabat Zinn.
During this season, I find myself increasing my meditation time. Usually this happens naturally out of my desire for more internal time but it also happens out of necessity. This time of year can be stressful and challenging with all of the added activities and with the state of world affairs now, we are all feeling the need for more inner balance and peace.
The practice of meditation can be a brief practice of reflection. Becoming still and taking time to listen to our bodies, minds, emotions and then remembering Spirit can be an enormous support for us in maintaining a balanced and compassionate connection with the world around us.
Please accept this gift of gratitude. I am grateful to have the opportunity to share the path of yoga with all of you.
A few weeks ago I went to see a movie called The Last Dalai Lama directed by Mickey Lemle. The movie was about our current Dalai Lama. It was a powerful movie, and in my opinion, a must see for everyone – especially for these current times. The Dalai Lama summed up his message:
At the end with my last breaths, I am quite sure I will remember while I am dying about altruism for all entire sentient beings. This I am quite sure I can practice at the moment of my last breathing. (I have paraphrased a little).
What struck me about this is the absolute certainty in which the Dalai Lama states these words. He is absolutely certain that on his last breath he will have selfless concern and loving compassion for all beings everywhere. Wow . . . what a powerful truth to know about yourself. How many of us can say that? Our world is always in desperate need for more love and compassion. How do we practice (as the Dalai Lama states) compassion for all beings; even when they are not being kind or loving to us?
In the Yoga Sutras of Patanjali (a 2nd Century Yoga Philosophy text), we are offered a beautiful practice to cultivate this compassion for others in Sutra 1.33.
In relationships, the mind becomes purified by cultivating feelings of friendliness towards those who are happy, compassion for those who are suffering, goodwill towards those who are virtuous, and indifference or neutrality towards those we perceive as wicked or evil.
One of the most important things to understand about this practice according to Patanjali is that it will help each of us to stabilize and calm our own minds and hearts; thereby bringing peace to us individually.
Which therefore allows us to become the carriers of peace to others. I love this.
Sutra 1:33 is often called the 4 Locks and 4 Keys Sutra. It is a teaching on how the mind can maintain it’s peace in all circumstances.
This sutra comes in the grouping of sutras that Patanjali offers as different techniques to calm and quiet the mind. In this sutra, Patanjali suggests we cultivate these 4 attitudes as the keys to the relationship issues that often challenge us.
The 4 Attitudes are:
Maitri – Friendliness
Karuna – Compassion
Mudita – Delight
Upeksha – Equanimity
The 4 Locks or challenges we often face in our relationships with others are:
When we see a happy person when we ourselves are not happy
When we see an unhappy person and we become impatient or judgemental
When we see a virtuous person with admirable qualities
When we see a un-virtuous (or wicked) person and we become angry
Patanjali suggestion is that we “apply” the keys this way:
When we see a happy person, we share in their happiness or good fortune by remaining friendly to them and releasing any jealousy.
When you see an unhappy person, have compassion for them rather than wishing they would be happier or healthier or whatever. (Through compassion you find that all human beings are just like you.” – HH The Dalai Lama)
When we see a virtuous person, delight in and appreciate their goodness. This celebration of their good qualities is the best way to bring out our own virtuous qualities.
And finally when we see an un-virtuous, if we can remain undisturbed by their actions we have a better chance of acting from a place of calmness and clarity. Patanjali is not suggesting that we do nothing when there is an injustice, he is suggesting that by retaining our undisturbed calmness, we will have more clarity of mind to choose to act in a way that reduces suffering rather than increases it.
As we practice with these 4 locks and 4 keys, it is important to remember to apply them to ourselves as well:
Remembering to cultivate friendliness for our own happiness.
Remembering to have compassion for our own sorrow and suffering. AKA . . . Be kind to yourself.
Remember to be joyful when we develop and express our own virtuous qualities
Remember to have discipline, patience, and mental calmness when we are working with our own negative traits or weaknesses.
Practice forgiveness for ourselves as well as others.
Meditation on these four attitudes
Reflecting on these 4 attitudes during your daily meditation time can be very helpful. It is a good idea to choose one and practice with it for an extended period of time. Simply choose one of the four attitudes; friendliness, compassion, delight or equanimity and then allow some person or persons to arise in your mind that you currently find challenging. As you bring this person to mind, simply observe and notice your reactions.
Then as your attention settles on that inner impression of that person, allow yourself to cultivate the positive or useful attitude. So if you are finding jealousy for this person’s good fortune to be an issue, cultivate feelings of friendliness towards this person wishing them continued good fortune. Gradually; the negativity or perception of the situation may begin to weaken.
If it does not, do not worry. Just continue to practice until it does.
“May all beings find peace within their heart May all beings find peace with each other.”
I find that the necessity for mental and emotional equilibrium (balance) growing more and more everyday.
The world around me/us seems to be moving at such an accelerated pace that slowing down and the experience of being present is becoming a relic of the past.
Simple breath awareness meditations are really effective for calming the nervous system, relaxing muscular tension throughout the body and they are great for center the mind.
Enjoy this simple yet profound meditation to help steady your mind and pave the way to an experience of inner stillness.
MENTAL STEADINESS AND INNER STILLNESS MEDITATION
Two minute introduction explaining the full meditation
Ten minute guided meditation
WRITTEN INSTRUCTIONS
Set yourself up for meditation:
Take a comfortable seat.
Sit up tall creating length through all four sides of the torso.
Lower the chin until it is parallel to the floor under you . . . back of your neck is long.
Close your eyes and look inward.
Settle into your seat with a few deep breaths.
Allow the breath to just be as it is today and simply observe the breath as it flows in and out (It is helpful here to find a place in your body where you experience the sensation of the breath the strongest . . . this is where you can place your attention).
As you deepen into this breath awareness meditation you may find the mind needing something more to do if it is tending towards distraction…if you do you can note the breath mentally.
Saying inwardly to yourself . . . “Breathing In” on the inhalation; “Breathing Out” on the exhalation.
Continue with this for 5, 10 and up to 20 minutes a day.
You will experience the results of this practice strongly with consistency.
Happy Winter Solstice.
A few weeks ago I went to see a movie called The Last Dalai Lama directed by Mickey Lemle. The movie was about our current Dalai Lama. It was a powerful movie, and in my opinion, a must see for everyone – especially for these current times. The Dalai Lama summed up his message:
I find that the necessity for mental and emotional equilibrium (balance) growing more and more everyday.