Having gotten some discouraging news yesterday, the kind it takes awhile to process, I wanted to do something different from my historical habit of freaking out and feeling helpless. I did pretty well. In fact, I think I’ve begun to learn how to meditate.
First, I went to the gym and lifted weights, because I’m lucky enough to be able to do that. I had a good session, too. It’s great for my mood and great for my bones and the rest of my body, too.
When I got back, I ate lunch and lay down in my room to meditate. [Yes, I meditate lying down. So sue me 😉 ]. I didn’t use binaural beats. Alpha or theta frequency beats are actually pretty good at shifting my mood. Zillions of these are available free on YouTube. I also use Steven Halpern’s recordings, which I bought from his website.
Yesterday, I wanted to actually no-frills, no-script, no-guided-meditation meditate. I’ve always been, let us say, not great at meditating. But yesterday I felt like doing it. I started to get the hang.
I let my attention rest on my breath moving in my nostrils. That felt extremely pleasant. It was so easy. The breath moved into and out of me, without my having to do anything. I could feel the atoms moving through me, connecting me with everything. I’ve had asthma and sleep apnea in the past, so I could really appreciate this feeling.
I imagined my crown chakra opening and receiving the healing white light [yesterday it was white], the life-force of the Universe, and felt it flowing through my body, through my veins and lymphatic system and interstitial fluid, which I just learned about. Then I imagined the white light enveloping my entire body lying there, a tractor beam of healing light from above, pouring into every cell.
Meditating felt great because I had no set idea of how long I had to do it to feel successful: my goal was just to get there. I observed as thoughts came up in my mind and retreated. Eventually they displaced the beautiful feeling and the connection with Everything. That was OK. The moments of being bathed in this light felt so healing that I know that every little bit helps. Everything counts.
How to meditate
This script is probably created from scraps of meditation from every yoga teacher and hypnotherapist I’ve ever encountered, so I have no idea how to credit it. Here’s a link to my favorite meditation scripts and guided meditations.
Here is how to meditate, in my words. This is the way it worked for me.
- Get your body in a comfortable position, one that will help you to relax. Take a few moments to listen to your body tell you how it wants to be today, and do what it suggests. Take as much time as you need.
- You are allowed to move. Adjusting your body to stay comfortable during the meditation is completely OK. It doesn’t have to interfere with anything.
- When you feel comfortable, allow your attention to rest on your breath as it moves into and out of your nostrils. Feel your breath move into and out of your body. You don’t have to do anything.
- Follow your breath as it moves into and out of your body.
- You’re breathing in relaxation and breathing out any tension or discomfort. With every breath, you are getting more and more relaxed.
- Notice your breath as it gently moves through you.
- This breath is your connection to the living Earth we’re part of. You breathe in oxygen and breathe out carbon dioxide. The plants around you inhale carbon dioxide and exhale oxygen. A perfect cycle.
- Notice your breath moving into and out of your nostrils.
- Notice what your body does and how it feels from one moment to the next. Everybody’s process is different. Be an observer of your process today.
- Notice any thoughts that appear on the horizon of your mind. Once you’ve noticed a thought, let your attention return to your breath.
Think UP! 