Meditation... Your mind like the ocean

Image from Martine Emdur

Here's a little analogy to consider regarding meditation.

Visualise your mind like the ocean. There will be movement on the surface - sometimes there's a lot of movement and sometimes not so much... However as you go deeper there is always stillness.

If your mind feels turbulent, fierce or just slightly agitated, imagine you are going deeper and deeper to the silence and stillness deep in the ocean.

Mudra

Image sourced from yogibe

Mudra is a sanskrit word meaning 'gesture'. They can be thought of as a seal for energy flow.

Some mudras are as complicated as involving the whole body through asana (posture), pranayama (breath), bandahs (energy lock) as well as visualisation. However the most common mudras are a simple hand position.

The text Asana Pranayama Mudra Banda says that mudras should be introduced later in practice, once proficient in asana, pranayama and bandha - as these practices help clear gross blockages.

Through practicing mudra, yogis develop awareness of energy flow through the body. It is said that mudras help to manipulate prana by diverting it to the upper chakras, as opposed to it leaving the body and dissipating.

In this same text there is a section on a scientific view point of mudras. It is explained that mudras act as a subtle, non-intellectual connection between the position of the hand and the mind. Different mudras set up different links and which effects the body differently. Over time repetition of the gesture can immediately bring the practitioner to a more refined state of consciousness.

One way to think of it is if you were to meditate over and over again with your hands in a certain position, your body learns than when you place your hand in this way, you will be meditating. 

Eventually, whenever you take this hand gesture, your mind begins to go into meditation mode.

 

A cuppa... and a moment of mindfulness

 Image sourced from Pinterest

Being mindful is simply giving all your awareness to one task, so you can practice it doing just about anything.

Your morning tea or coffee is a perfect chance to try...

If you've made it yourself, use a pretty cup to present it nicely.
Sit somewhere pleasant, and start by appreciating the look and aroma. Perhaps it's steaming if it's a little cool this morning? If you are in a cafe, wait quietly for it to arrive and appreciate the surroundings. Try not to grab your phone or another distraction.

Hold the cup in your hand for a moment and notice it's warmth on your hands.

Take a sip and notice the feeling on your lips, in your mouth and down your throat.

Appreciate the taste and texture.

Sip slowly in this fashion. If you are alone, it may be easier to focus. If you are with other people you can still chat... just stay mindful as you sip.

Once you have finished, sit for a moment. Observe your surroundings and feel grateful for the little ritual you have just had.

Let. Go.

Image from Pinterest

Here is a simple short meditation for you.

I use this in Savasana in my yoga classes I teach.

If you can, lie down on the floor in Savasana, or take a comfortable cross leg position. Close your eyes.

Start at your feet and toes. Observe the feeling of the toes, and allow them to relax and soften.

Work up to your ankles, shins, knees and thighs. Notice the weight of the lower body completely supported by the floor. Always thinking about letting go, softening, relaxing.

Move your awareness up your body towards your lower back. Let go of your belly, up your torso to your ribs, shoulder blades and collarbones. Spend some time softening the heart.

You get the idea!

Notice that your fingers, arms and hands are heavy.

When you reach your head, spend a little more time on softening your face and focus on tiny areas to let go of. Particularly the eyes. Soften your jaw and the tongue. Image the teeth softening in the gums.

Once again, imagine that the whole body is supported by the earth.

Now that the body is relaxed, notice your breath moving in and out your nose. 

Say to yourself 'let' on the inhale, and 'go' on the exhale.

Put meaning into the words, thinking about the body surrendering to the floor on each exhale.

You are letting go physically of your body, mentally or your thoughts and emotionally of your feelings. Every aspect of you is supported.

Use 'Let' 'Go' as your mantra. Repeat this for as long as you'd like.

If you can't make time to lie down or sit in meditation, you can almost do this anywhere. In bed before you rise, or before you sleep. Sitting in a chair before eating breakfast, on the bus, at your desk, while you wait at traffic lights.

It doesn't have to be for very long. It's doing it at all that is important. Even if it's for 5 breaths.

The more often you meditate, the more quickly and easily your body will respond and enter a more mindful state.

Have a wonderful week.