We’ve probably all heard about the benefits of meditation; better sleep, reduced stress, feeling connected, being grounded, feeling a sense of aliveness and joy, inner peace and improved relationships.
But how do we get these benefits?
We are told that meditation is about stilling our thoughts or having an empty mind? Take a moment to examine some typical thoughts. Notice how your thoughts are often about something that has already happened (in the past) or something that hasn’t yet happened. (in the future) That’s why when we meditate, we can alleviate anxiety and depression and feel better. Anxiety is fear-based thoughts about the future and depression is ruminating thoughts about the past.
You may be one of the many who have sat there in an uncomfortable cross-legged position and tried to empty your mind and wondered why everyone else could do it and you couldn’t. And then getting really frustrated with yourself and feeling like there’s something wrong with you. You definitely didn’t get any of those benefits.
A lot of us have been there!
The main problem when you read about meditation is the way people are talking about it and how to do it. They say empty your mind! So you sit there and then you diligently start thinking about how you are going to have an empty mind. In other words, you are using the mind to reach empty mind. How can that work? Its more than likely that you sit there for a while trying so hard to empty your mind yet it gets more and more frustrating as the thoughts keep coming and your body gets more and more uncomfortable so now you are thinking about your aches and pains. Let’s face it, we all have busy minds and it’s no surprise then that many give up at this point.
And, if you are one of those people that can get to that elusive empty mind, or have wonderful psychic visions, how do you know you haven’t just gone into a freeze state or left your body. One indicator might be if you have been meditating for years and you are not feeling connected and at ease with yourself.
So, what is meditation?
It is awareness in the moment. And perhaps the easiest way to connect into the moment is through our physical senses. When we feel sensation now, we are present. When we connect in with our physical senses, in that moment of awareness of sensation we are not thinking, we are tuning into felt sense. In other words, we are not using the mind to reach that place of connection – we are ignoring our thoughts – and ‘feeling in’ to sensation instead. When you connect many of these moment-by-moment sensations you are meditating. The result is you feel more connected to yourself; your mind clears and you have a sense of wellbeing.
Let me give you a little example. Take a moment and start to tune into the palms of your hand. Now, I have to warn you that if you follow my words and want an outcome you won’t get it. You are wanting something in the future that hasn’t happened yet. Let go needing anything to happen, sense into your palms, feel whatever you feel now, don’t think about it, ‘feel’ your sensations.
Some of you might feel warmth, cool, pressure or even tingling and many of you will feel absolutely nothing. That’s perfect because it is your experience. So, start to tune into the nothing. What does it feel like? If you are answering that question with your mind it’s not meditation. Give yourself time to slowly slowly start to sense. Maybe out of that sensation of nothing emerges something, perhaps a tingling, warmth or pressure. Just notice your experience exactly as it is. As you continue to feel sensation you might become aware of other sensations in your body, and perhaps not. Don’t look for anything. That’s the mind and you are looking for something that you haven’t found yet. In other words when you are looking for sensation you are in the future and not the now. Just let your awareness wander around your body wherever you feel sensation.
Perhaps do this for ten minutes. And then notice how you are feeling. – You have been meditating, present in each moment as you tune into sensation.
To start with your mind will jump in and distract you. After all, its job is to help you survive by not feeling feelings that may threaten to overwhelm you. Unfortunately, the mind goes a bit too far and most of us spend our lives somewhere on a sliding scale of disconnection.
Over time you’ll notice that the more you practice the less intrusive thoughts pop in.
After a while or perhaps even immediately, as you continue to spend time tuning in you will also start to feel your subtle energy body. You may start to notice different sensations in specific areas of your body like tightness or pain and even experience blissful sensations. The key is to feel everything, allow yourself to feel your experience ‘exactly’ as it is; accept it, allow it. And always always do what feels right for you. Don’t do anything just because someone tells you that you should or tells you that they have the answers. I don’t have the answers for you, I am simply offering you some tools. Use the tools in a way that supports you. If you have any feelings of discomfort you may like to sit with them or move away. You are sovereign over your own body so use this time to practice listening to yourself.
This practice of being in your body in the moment is also referred to as embodiment. It is recognised that embodiment can heal our traumas.
It’s a practice that will change your life!
