Meditation

The Golden Rule Of Meditation

Meditation / 26 May, 2020 / Leave a Comment

Notice whenever you find your attention slipping.

Over time, you will get quicker at realizing when your mind has begun to wander. Once you realize your mind has started to get lost in thoughts., gently bring your attention back to your meditation (for example to your breath, one of your 5 senses or another type of meditation anchor).

The RAIN Meditation Practice

Meditation / 26 May, 2020 / Leave a Comment

RAIN is a mindfulness meditation practice that can be used in any situation, but is typically applied to unpleasant, uncomfortable, or upsetting thoughts or events.

Apply the RAIN acronym to your thoughts, emotions, and feelings:

  1. Recognize
  2. Accept
  3. Investigate
  4. Not-Identify

Approaching painful emotions in this way can transform them into more workable, revealing experiences. Practicing RAIN can also prevent unhelpful responses such as rumination or other harmful/aggressive behavior.

Inner Smile Meditation

Meditation / 26 May, 2020 / Leave a Comment

Relax.

Close your eyes.

Smile gently.

Imagine a warm light traveling inward from your smiling face, first to your heart and then to every organ and cell in your body, leaving each one smiling.

The Right Meditation Posture

Meditation / 26 May, 2020 / Leave a Comment

body

  • Sit comfortably, either on a chair or cross-legged on the floor on a cushion
  • Make your spine long, as if you are being pulled upwards from the top of your head
  • Relax your shoulders
  • Optional: Rest your back against a wall

head

  • Bend your head slightly, as if gazing down from a balcony
  • Relax all muscles around your mouth
  • Close your eyes 99%, keeping all muscles around your eyes relaxed and letting a little slither of light through

hands

  • Rest them comfortably in your lap or on your knees
  • Optional: Make a specific hand gesture or mudra (Sanskrit-word for seal) for better energy flow:
Meditation hand mudra examples
4 common mudras

Meditation Anchors

Meditation / 02 May, 2020 / Leave a Comment
meditation anchor

A meditation anchor is something you can draw your attention back to when you catch yourself starting to get lost in thoughts.

Anchors are ideally derived from observing your body or one of your five senses.

my favorite 2 choices are breath and sound:

  1. Breath:

    Don’t force your breathing. Just let it happen naturally observe it and feel the resulting sensations/movements of your body (the rising of your belly or the air going in and out your nose)

  2. Sound

    E.g. bird song, rain, waves, or flowing water. The free meditation app InsightTimer offers a large number of options to chose from.