Meditation Where You Are

It pains me when I hear certain misconceptions about meditation. Such as, mediation is not possible for me OR I can't stop myself from thinking therefore I can not meditate. To declare that meditation is impossible or not for you is simply untrue.

Meditation and concentrated focus are the 7th and 6th limbs of Patanjali's yoga sutras, known respectively as dhyana and dharana. These two limbs of yoga are accessible to any being. I know because I teach humans from birth into old age and everyone can have access to these import skills and practices no matter ability, experience or age.

First, take off the pressure and expectations about meditative practices. Show up consistently but don't expect consistency in your experience, not at first and maybe not ever.

One misnomer is that meditation must be a seated, still and silent practice in an isolated room on a cushion away from the world at large. There are practices that involve being seated in stillness, and they are very important and everyone would benefit from practicing them with some frequency. Yet, there are other ways to be intently focused and connected. So, if sitting in stillness first thing in the morning isn't your cup o'joe, keep shopping.

Although, I recommend giving it a shot at least one time. Allow yourself 5 minutes to sit with eyes closed in physical stillness at some point throughout the day. Make it a game rather than a high pressure thing. Challenge yourself to be still and centered in meditation for just 5 minutes your first time. Meditate by noticing the sounds around you; your gentle breath, the room or environment around you. When the mind wanders, which it certainly will, allow without frustration or judgement, a return to noticing sound. After 5 minutes,  you can choose to be done or to continue. No winning or losing, simply playing.This is one-pointed focus or dharana. Well done. After you are done, notice how you feel. When I asked a 10 year old her experience, she said she felt light and peace. :)

Next time, after you go through the dharana meditation on sound, allow yourself to detach from focusing on sound. You become the observer of your internal movements and fluctuations. Watch thoughts move in and out of your mind. No need to shape, judge or stop the flow. Thoughts will slow and settle after a short while, EXCEPT when they don't. Even when I personally struggle just to sit through a 3 minute meditation break and I don't think I've had much stillness or "success," when I re-acclimate to the world around me, I feel more grounded and peaceful.

Every attempt at meditation and focus is worth it. Not every attempt will be revolutionary or break-through. But, I dare you to try sitting in stillness for just a few moments. Start with sound, then drift to nothing. Enjoy Dharana and Dhyana at home or on the go. You can even meditate while cracking your morning egg, simply pay close attention as your crack, beat and cook. And voila, a focused mind and smooth sailing to start your day.