Meditation means to become familiar with.
Dr Joe Dispenza
Every day we wake up and think the same thoughts without being aware that is what we are doing. Then we wonder why things don’t change.
Meditation is not about escaping from the world, but rather it is about recognize our thought patterns. Recognizing our thoughts is the gateway into changing our life. Changing our thoughts, change our life! It’s that simple.
Several years ago I worked with a teacher who really pushed students to create a personal daily practice. She suggested the practice should consist of three elements: movement, silence, and self-inquiry.
At first I had so much resistance, it felt like a burden, one more thing to do in a life already filled to the brim. I did yoga, not daily, but a couple of times a week, and weather permitting I walked. I was just learning the Self-Inquiry Technique but, like yoga and walking, didn’t practice it daily.
But sit in silence—meditate? Oh, boy, that was a mountain way too steep to climb.
Embracing the Silence
Silence was uncomfortable, it didn’t feel safe. For me, silence was an open invitation for my inner dialog to bring up painful past memories. Why would I ever subject myself to that torture? At this time my goal in life was survival. Reliving these distressful, often scary times was more than I thought I could handle.
Little did I know then that creating a daily practice would actually save my life.
This teacher said, “Trust me, if you can find the courage to sit in this fire of transformation, I promise you great freedom.” I decided that at this point I had nothing to lose. So I took a deep breath and jumped in.
Movement came easy, my body immediately loved the gentle yoga stretches and occasional stroll on the beach.
Silence was more challenging until I learned to create my own inner safety (https://www.leebyrdmystic.com/2023/08/22/inner-safety-a-restful-garden-within/). I started slow, just a few minutes, and built on that.
Writing has always been a passion, so I began using the Self-Inquiry Technique (https://www.leebyrdmystic.com/self-inquiry-journaling/) to identify emotional patterns.
A Basic Personal Daily Practice
Currently my practice includes simple movement, breath-work, a gentle noticing of what I see, smell, hear, etc., a guided body-awareness meditation and finally self-inquiry journaling.
Now I invite you to create your own daily practice. Take time, massage it, make it something that you look forward to rather than a task that has to be done. This is a very simple but powerful tool of self-care that you can develop to bring the love and support needed for this journey called Life. Enjoy!
First, most importantly, make a commitment to yourself to set aside time everyday. I suggest twice a day (morning and evening) but if that feels overwhelming, start with once a day.
Movement – here are a few suggestions:
- Yoga sun salutation
- Simple stretching
- Slow meditative walk in nature (with no electronic devices)
Breath-work – three or more rounds:
- Inhale slowly from the bottom of your perineum
- Hold this breath at the top of your head for a few moments, feel the tension that the energy brings
- Exhale, feel the body let go and relax
- Creativity follows energy
The five senses – noticing sensations. Start by looking around your immediate environment. Look in front, behind, above, to each side and below. Now gently and intentionally notice:
- What do you see?
- What do you hear?
- What do you smell?
- Is there a taste in your mouth?
- How do things such as clothing or furniture feel as they touch your skin?
Meditation
- Settle into a safe comfortable space where there is little or no distraction.
- Have your journal and a pen near
- Have drinking water at hand
- Consider lighting a candle and diffusing some essential oil such as Frankincense*
Closing your eyes is not a requirement but helps you drop deeper into the silence. When you are ready, soften your gaze or, if you’re comfortable doing so, close your eyes.
If at any time during this process you feel uncomfortable, simply open your eyes, breathe deeply and look around your environment.
Now relax and click on the recording (approximately 10 minutes).
When finished, check in with your body – perhaps it is ready for a drink of water and/or a full body stretch.
Journaling – this is an intimate and personal reflection, don’t edit, don’t hold back. Just go with the flow:
- What physical sensations were present during the meditation?
- What emotions arose?
- Was there any resistance? If so, were you able to just let the resistance be there?
- How do you feel now?
Today, I have created my own personal daily practice. My technique is based on what works in my life and what sings to my heart. It is an ever evolving work in progress, one that reflects my unfolding spiritual journey. Take from here what works and leave the rest—make it yours.
*Frankincense’s natural high frequency helps deepen my awareness of the Divine.
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