a beginner's guide to meditating ...

072310.  I got an email yesterday from a friend asking me how to meditate.  Well … to be totally truthful … it was a facebook wall post in response to another facebook wall post in response to a blog that my friend Lacey has been writing about her 30-day green juice adventure. After completing 30-days of a green juice cleanse, she is looking for a new challenge.  I suggested a meditation.  She said she’s not really done it before and asked how to start.

And if Lacey’s curious, I figured others might be, too.

Here’s the thing, it’s easy to fall into thinking: “I can’t meditate.” “I don’t get it.” “I’m never going to be able to stop all the thoughts from coming.” “Blah, blah, blah.” 

But a simple way to think about meditation is this:  When we pray, we’re asking God (or the Universe, or whatever/whomever it is you pray to) for whatever it is we want/think we need.  When we meditate, we're just listening for the answer.

Meditation is basically the process of connecting the Self (your intuition) to the mind, and the mind to the body.  Not only does meditating give you access to your intuition, it also gives you a sense of well-being, inner peace, stability and calm.  Meditation will make you true to your true Self, which is generally a pretty good thing.

If you’re so inclined … here’s how to do it:

Find a comfortable place to sit that’s not too cluttered with “stuff.”

Your bedroom.  The bathroom.  Wherever you can be comfortable.  

If you can sit on the floor, sit in a cross legged position with your hands in prayer pose (as pictured).  

If you can’t sit in easy pose (cross-legged), then find a chair, or use the edge of your bed, or lay down … whatever works.)

Focus your concentration at the Third-Eye point (the space between and just above your eyebrows).

Inhale.

Exhale.

Inhale again.

Exhale.

Inhale one more time, and then chant in one exhale (aloud or to yourself) the ancient sounds: Ong Namo Guru Dev Namo

(Which means “I call upon the infinite creative consciousness;  I call upon the divine teacher within.”  NOTE:  here’s a youtube example of how to “tune in” before starting your meditation.)

Chant this mantra at least three times before beginning your meditation.

And now for today’s meditation:

Excel and Build Your Healing Force (originally taught by Yogi Bhajan Augst 22, 1986 – from the manual Reaching ME in me)

Sit in Easy Pose with your spine straight.  Interlock your fingers and raise your hands over your head, so that your arms become a halo around it.  Make the halo as round as you can, neither up too high nor so low that it touches your head.  Concentrate at your navel and meditate to Jasbir Kaur’s Mul Mantra.

(NOTE: If you can’t find Jasbir Kaur’s version of the Mul Mantra, use another one …for example, Guru Shabad Singh has a beautiful version on his CD Illumination which is available at spiritvoyage.com ...The important thing is focusing on your navel and listening to this mantra will give you some things to focus on besides all the radio chatter in your brain...)

 

This meditation uses the physical flow of your energy to activate the body’s healing force. 

 

Yogi Bhajan suggested practicing it for 31 minutes a day for 15 days to see results in your physical well-being.  But start with 3 minutes and work your way up to 5, 7, 11 and finally 31 minutes!

A thing to remember is that every day will be a different experience.  Some days it will be easy.  Some days more challenging.  Some days you’ll be frustrated to the point of distraction.  Your arms might hurt.  Your legs might cramp.  Someone might just need your attention.

 

And some days you just won’t be able to slow the 1,000 thoughts that come crashing into your head at one time.  It’s okay.  The more you do it, the easier it gets.  The challenge is to just do it.

“You’ll never know who you are, if you have not disciplined yourself to know who you are.” – Yogi Bhajan

Q: How do you connect to your True Self?

Comments

[Lacey]

Thanks Jeanne! I love the last picture of your little doll hugging you. too sweet for words.

[jeanne]

Good luck on your new adventure, Lacey!!!! Hope we get to see you while we're in LA, but if not, just want you to know that I've stored your green juice recipes and am getting ready to begin my own green juice adventure when I get home!!!

[Alysia]

I drink green juice at least once a day. Good stuff. Love this I was just going to try some meditation. Love the photos!

[justelizabeth]

That hug is just the cutest thing ever, such a brilliant photo!