Meditation is an opportunity to relax, connect and reflect. Think of your mind as a mirror which reflects and directs light. Your light, which is love, which is consciousness, flows towards that which you pay attention to. What do you pay attention to? Is that where you want to share your light, love, and life force?
Meditation is a practice of non-judgement, self acceptance, and self love. It’s also been proven scientifically to enhance gray matter which helps your brain stay young and fit.
Enjoy this 11 minute guided meditation with contemplation 11 Minute Meditation 1
The Five Types of Meditation:
- Contemplation on Mantras (Mahavakyas – grand statements of the Upanishads)
- Meditation on the Meditator – Self Inquiry
With regards to the three yoga practices used in Vedanta: Karma Yoga, Upasana Yoga and Jnana Yoga, meditation primarily falls into Upasana but also Jnana with type 5, Meditation on the Meditator.
- Find a quiet space where you will not be interrupted.
- Best time to practice, any time really but early morning to set the intention for the day is great.
- Sit comfortably with an upright spine, best not to lay down unless you wish to nap. It is not necessary to sit in the full lotus, just be comfortable, with cushion or blanket on the ground or in a chair.
- There are many mudras or hand positions that support the practice. Jnana mudra is a nice choice, where the palms face up, tips of the pointing fingers touches tips of the thumbs. Let hands to rest on thighs with other three fingers on each hand splayed open.
- Begin meditating just a few minutes and build up to twenty or thirty minutes.
- Breathe naturally through your nose, just relax and be yourself 😉
- If your mind is spinning with lots of emotion and thought, stop meditating and practice Karma Yoga which reduces the power of these thought waves. After a few months of Karma Yoga, try to meditate again.
- Begin by scanning the body from head to toe, or toe to head, your choice.
- Spend a few breath cycles in each major body part. Receive whatever arises moment to moment. Welcome sensation, emotion and thought and return to the body part if your mind wanders. If you noticed any areas of greater tension, once you complete the full scan, return and just be present, breath and welcome.
- Once you scan the body, let your attention rest on the base of your nose and watch the sensation of breathing. When sensations, emotions and thoughts arise, welcome them, even bless them and return to the breath.
- Do your best not to pull anything towards you or push anything away.
- Relax and just be yourself.