Marie Rodriguez

Meditation basics

When I first decided to try meditation, I thought I would be a natural. After all, I am a born daydreamer and rather proficient at letting my mind wander (but not while driving!).  So, add the full lotus pose and some mantra chanting and I’ve got it, right? Wrong!
     My biggest surprise was learning that meditating isn’t just about letting the mind wander, such as in daydreaming, but quite the opposite. It is about paying attention, being mindful, aware and focusing.
     My introduction to meditation was through yoga classes. But I found yoga to be so beneficial that I began to practice it alone as well.
     Not only is meditating mentally beneficial, but it also benefits emotionally, spiritually and physically. You will become more aware of yourself, others and your surroundings. You learn to notice each moment and value it. You will learn to relax and let go of stress. You will better understand yourself.
     Though generally performed while sitting quietly – and yes, full lotus or half lotus are good poses, but any comfortable position is fine – meditation is an active practice.
     Once you find a comfortable position, maintain good posture. A straight back helps keep the energy flow through your body.
•     Focus your attention inward – listen to your thoughts and your emotions. Observe and acknowledge them. You don’t need to block them or judge them.
•     Become aware of your breathing – each inhale brings energy inward and each exhale releases energy. Take deep cleansing breaths. Breathe through your nostrils. Focus and pay attention to the energy flow with each breath and release.
     Recognize the energy within you and surrounding you. All living matter is made up of energy. Learn to use it.
•     Find your mind and body connection – according to Hindu thought, our bodies have energy channels, called chakras. The seven main chakras run along the body’s spine to the head. They are the base of the spine, lower abdomen, navel, middle of the chest, throat, forehead and the top of the head. As you breathe, try to clear your mind and focus on each chakra, starting from the top of the head and working your way down. Take as many minutes as you need to give each energy center your full attention.
     You can also relax your body. This may work better lying down. Close your eyes and become mindful of your breathing. Become aware of where your body touches the surface you’re lying on. Starting at your feet, focus on them. Next, contract and release the muscles to that part of the body. Move up to the lower legs, then upper legs, buttocks, stomach, hands, lower arms, etc. repeating the awareness, contracting and releasing of muscles as you move up your body. When you finish, allow your body to melt into the surface beneath. Remain in the relaxed state for as many minutes as you like.
     Throughout the day look for opportunities to meditate, whether at home or on the road. It’s all a matter of being mindful of your activity, being aware of the moment you are in, how it makes you feel, and how it connects you to the energy around you.
     So, take time to recharge your energy and discover a more enjoyable life.
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