Posted by: Rose Tol, R&I Life Coaching, October 3, 2012 in Meditation
One of the most challenging things in meditation is our mind, and to have a calm mind. First of all, it is important not to judge our practice in any way—i.e., “that was a good session” or “that was a bad session.” Any meditation session you do is a “good” meditation session. You engaged with yourself and learned more about your current state of being, which leads to further unfoldment. It is important to treat yourself with unconditional acceptance of your experience.This sets the stage for a calm mind.
Secondly, if you find yourself very busy in the mind during
meditation—meaning the thinking part of your mind is running wild (opposite of a calm mind)—you
can tighten your focus on whatever you are using as your object of
meditation. This may be the feeling of the breath moving in and out of
your lower belly, or a focus you have for the meditation. By tightening your attention on the focus you have
chosen, putting your mind on a “tight leash” so to speak, you will find
that the thinking process slowly begins to calm down and becomes more
spacious. The more discursive you are, the more you will need to
concentrate closely on the meditation object. Once your mind begins to calm down,
your attention can become more open, and you will start to follow the pull that is the response to your focus.
Thoughts still arise, of course, but you are no longer
spending the entire meditation actively thinking. Instead you are sitting
as a field of awareness and moving with your spirit and thoughts will arise along with other
energies and sensations. Having thoughts does not mean you can have a calm mind.
It is very beneficial when starting your meditation, for your mind to be as calm and empty as you can have it be. The following technique has proven to be a great help with emptying the mind and preparing yourself for meditation with a calm mind.
This is an exercise you can apply before the start of your meditation or at the beginning of your meditation. This exercise assists you to empty your mind and clear yourself from surface feelings so you become clear, calm and open; a great consciousness to start your journey of going within. You can also use this tool whenever you need to empty your mind to calm yourself. It is a great thing to do just before going to sleep.
Here is how you do it: