“You have a treasure within you that is infinitely greater than anything the world can offer.”
-Eckhart Tolle
Last week I mentioned several types of meditations. People reached out to me asking what some of these meditations were or how to do them.
Meditation in its simplest form is simply a way of calming our mind and allowing ourselves to reset. It is a mental exercise which encourages concentration and awareness.
We are often on autopilot and survival mode so that the day is usually over before we know it. Ever have a time when you drove to work, church or a shopping center and you arrived, but you don’t remember the route you took or the actual drive there? Our mind goes elsewhere while we are on autopilot.
Unfortunately, more often than not, our mind starts to list all we have to do today, tomorrow, this week or this month. I need to get the chores done. I’m supposed to help with set up for Sunday, etc. Or our mind starts to worry and fret. Another headache this week. Maybe I have a tumor. Will I have enough money for my retirement? I need to check in with so and so after their surgery…I can’t believe I forgot.
Meditation helps us to slow down when life speeds up. It eases the worry and gets us off of autopilot.
Spiritually speaking, meditation is sitting at the entrance of a doorway and being beckoned to come in to meet God. I’m practicing being in the presence of God. Practice is the operative word. It takes time and patience. Sometimes I can’t even feel a trickle of the Holy Spirit, other times a gentle wave carries me away. I try to release any expectations I may have and at the very least enjoy some quiet time.
By taking the time to cultivate meditation practices, we can unlock numerous physical, mental, and emotional benefits that will positively impact our overall well-being.
Physical Benefits
Meditation has been scientifically proven to have a range of physical benefits. Regular practice can help reduce blood pressure, strengthen the immune system, and improve sleep quality. By inducing a state of deep relaxation, meditation allows the body to heal and rejuvenate, promoting optimal physical health.
Mental Benefits
One of the most significant advantages of meditation is its impact on mental well-being. By quieting the mind and focusing our attention inwardly, we can gain clarity and mental stability. Meditation enhances concentration, memory, and cognitive function, enabling us to navigate life’s challenges with greater ease and efficiency.
Emotional Benefits
Emotional well-being is another area where meditation excels. By practicing mindfulness and observing our thoughts and feelings without judgment, we can develop a greater understanding and acceptance of ourselves. This self-awareness leads to enhanced emotional resilience, reduced stress, and improved relationships.
Meditating Techniques Part 1
There are hundreds of meditation techniques. Not all of them have to be spiritual or religious. And some which aren’t necessarily spiritual in nature can become a spiritual exercise. Getting started with meditation is easier than you might think. Find a quiet and comfortable space where you won’t be disturbed.
Breath Prayer
One of the most common meditations is the breath prayer.
Sit in a relaxed yet upright position, with your back straight and your feet firmly planted on the ground. Close your eyes and begin by focusing on your breath. Notice the sensation of the breath as you inhale and exhale, allowing thoughts to arise and pass without attachment. You focus on your breath as you are breathing. That’s it. When my mind is running rampant, and I can’t manage Centering Prayer (see below) I simply focus on my breathing.
I sometimes add counting to my breathing prayer. I breathe in 4 beats and then breathe out 4 beats or whatever rhythm I would like.
Other times I will add a phrase to the breathing prayer. Something simple which can be said in a breath.
Breathe in: “Help me, Oh Lord.” Breathe out. Repeat.
or
Breathe in: “Oh Lord.” Breathe out: “Help me please.”
“Heal me, dear God.“
“Come, Lord Jesus.“
“God loves me.“
“God loves the world.“
“The Lord is my Shepard.“
“Fill me, Spirit, with your love.“
“Speak, Lord. For your servant is listening.”
Mindfulness
I obtained a Certificate in Mindfulness at Middle Tennessee State University. It is one of my favorite ways to meditate. Mindfulness is simply focusing your awareness on the present moment. That’s it. This can be done in an office or even while you are driving. I particularly love to go outside to practice mindfulness.
Body scan: This can be done sitting, standing or lying down. Most often this is done sitting at a chair with both feet on the ground. You can start from your feet and sense being grounded to the earth. Then you move up your body slowly noticing any tension or tightness or pain in the body. You don’t judge yourself for these sensations, but you do try to breathe and relax from any tension. Currently, my shoulders are tense. So, I’m gently rolling my shoulders as I am taking deep breaths. You work from your toes to the tip of your head and back again, if you wish.
Using the 5 senses: I focus on the present moment using the 5 senses. What do I see? Hear? Feel by touch? Smell? Taste? For example, I’m sitting in my office next to a window. I saw the hummingbird searching for food amongst the flowers. I see the azure sky and white cotton clouds. I just witnessed a burst of wind which rattled the wind chimes. I feel the air conditioning unit going. I smell peppermint and lavender oils that I placed in my diffuser this morning. I popped a strawberry in my mouth and loved the familiar burst of sweetness and the juices in my mouth.
I recently did a live mindfulness meditation with Whitney Simpson. She uses the 5, 4, 3, 2,1 method, as can be seen here: Â https://www.buzzsprout.com/691266/5895463.
Pick 5 things you can see. Give God thanks for your gift of sight. 4 things you can feel. Give God thanks for your gift of touch. 3 things you can hear. Give God thanks for the gift of hearing. 2 things you can smell. Give thanks to God for the gift of smell. 1 thing you can taste. Give God thanks for the gift of taste.
Consistency is key when it comes to meditation. Start with just a few minutes each day and gradually increase the duration as you become more comfortable. Next week I will delve more deeply with examples of Christian meditations.
“A most useful approach to meditation practice is to consider it the most important activity of each day. Schedule it as you would an extremely important appointment, and unfailingly keep your appointment with the infinite.”
-Roy Eugene David
More information:
12 Fun Mindfulness Exercises – The American Institute of Stress
Exploring Peace Meditations (buzzsprout.com)
Certificate in Mindfulness | Middle Tennessee State University (ed2go.com)
Holy Listening with Breath, Body, and the Spirit – Whitney R. Simpson (whitneyrsimpson.com)
Katie Rea Spiritual Direction 🌞 
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