I have been having quite a few patients ask about my meditation routine lately. So I thought I would write a bit of a break down of my process. Remember, this is what works for me, it might not work for you and that’s okay.
So, I have meditated off and on for years, mostly in yoga, and then here or there for five(ish) minutes. It wasn’t until probably about a year ago that I started to honestly have meditation as a regular practice in my life. It takes a while, or at least for me it did, to actually get to the point of seeing how beneficial meditation can be. I knew the benefits for a long time, but it wasn’t until I really started craving meditating that I started to feel and experience the benefits.
I learned to meditating in silence, and that is what I always go to. I am fortunate because I am a very visual person and can see my breath traveling though my body. From my head to my feet, down into the roots that are grounding me to the earth. It wasn’t until I was in Victoria in September, that I did a guided meditation. It was wonderful! I can see how it is a really nice way to start meditating. But for me, silence is still my favourite.
So, to start, I sit on my meditation mat and burn some sage and then ring my singing bowl. These two rituals have just started up since I moved into our new home and I have a specific meditation space. I find this to be a nice way to start the meditation process, both sage and the singing bowl help to clear any negative energy.
Now, I sit cross legged with my spine straight/core activated/shoulders down and take about 5 nice deep breaths. As I take these breaths, I invite only the highest and brightest to guide me. This helps to get me centred and release any stress/worries/pain, etc. From this point I begin to watch my breath travel up and down my body. As I exhale, I watch the air and negative energy travel down my body into the ground. When I inhale, I watch the clean, bright, positive energy travel from the ground up through my body to my head.
I do a combination of diaphragm and thoracic breathing.
- Diaphragm breathing is when your belly pushes out with the inhale and in with the exhale. Usually we only use Thoracic breathing in our every day lives so its nice to take time to focus on diaphragmatic breathing.
- Thoracic breathing is when the diaphragm doesn’t descend when we inhale, therefor the chest must expand to accommodate.
I have found a huge part of of my meditation practice is gratitude. If I feel a pain in my shoulder while I am meditating (and actually in my everyday life now) I thank it and give it permission to leave. If my mind wanders off to a thought or task that needs to be accomplished, I give it gratitude and release it. I then bring myself back to my breath, back to centre. As I’m writing this I know it can sound kind of “hokey”, but I tell you it works really well for me. Everything we experience is for a reason, so I have come to appreciate the fact that giving it gratitude is extremely important – in my opinion.
In a world where we are always connected, I strongly suggest everyone take up a meditation practice. We all have that ability to connect to our higher self, we just need to take advantage of it. If a silent meditation isn’t for you, there are other types of meditation such as walking meditation or guided meditation. Find whats best for you. If you are looking for a guided meditation, there are lots of podcasts or on iTunes that you can test and see what works.
Good luck and don’t be upset if you aren’t really focused when you start meditating. Spoiler–you likely won’t be. But, just let your ego go. You know the one telling you you’re doing it wrong or not “good enough”. Put your thoughts, ego, and phone on the shelf for ten minutes and enjoy the process!
Peace and love,