Core Practice: Meditation 101

Before we dive into the Heart Centered Meditation, go through this page before you begin.

What is Meditation

There are many definitions for meditation, some will say it’s only this way or that way, while others will say meditation can be anything, or meditation can be every moment of your life.

However you look at it, in the majority of cases for meditation, whether you are sitting down at home, surfing, walking in nature, meditation will have certain foundational qualities. These qualities are being in the present moment, allowing yourself to be with yourself, being aware of all things that arise in the moment, being in a state of engaged detachment, returning to the core of you, being your personal self but also sinking into your greater beingness that is always here, and the cultivation of inner peace.

Meditation Tips

Sit
Whilst meditation can be done in many ways, for the meditations here it is recommended to sit. You can either cross your legs in whatever is comfortable, or you can sit on a chair. When the body is comfortable and its motion is still it is easier to perceive the immediate and subtle layers of the body, emotions, mind, and the depth of your being. If for whatever reason you cannot sit, then laying down is another option. However know that laying down has a different effect upon you, and you’re more likely to fall asleep. Keep your back upright for maximum benefits, rather than slouching which can happen as you deepen into deeper meditative states such as a theta brainwave state.

Breath
Conscious breathing is an important and integral part of meditation, and it will always play a role no matter the type of meditation. In general most people do not breathe as naturally and deeply as they can, most people have a shallow or short breath, and have gotten used to that as their norm.  During meditation one of the first qualities you will develop more of is bodily awareness and through that you will become more aware of your body’s breathing rhythm and depth of breath. Becoming conscious of your breath is beneficial for meditation because it will help you return to the moment and let go of the distractions of the ‘monkey mind’.

There are no controlled or forceful breathing meditations within Clarity of the Heart, except for the initial deep breaths as guided in the beginning of most meditations. It is recommended to let your breath be as natural as possible while focusing on the specific meditation guidance. Even if you think your breath is shallow, let it be what it is. It will change and fluctuate, allow it to naturally lengthen, shorten, even pause at times. The only time you may need have control is when you feel like you’re pausing out of fear, or negativity, in which case it is good to introduce a full and gentle inhale.

A good indicator if you’re breathing well is if you can notice your belly extending out and returning in. As you become more experienced and conscious, as strange as it may sound, you will find your breath filling up from the bottom end of your body to the top of head rather than just your lungs. How smooth, full and clear you inhale and exhale, can reveal how clear you are on a physical, emotional, and mental level. Conscious breathing is one of the most accessible and powerful tools you have for your life, let the breath take you deeper into you.

Set your space
For the meditations, ideally you will want an uninterrupted space where you can sit in stillness and quietness. Let anyone that can potentially disrupt you such as your partner, children, housemates know that you’re meditating so they are less likely to interrupt you. For less distractions place your phone and other electronics on silent or flight mode.

You can even light a candle, close doors, use essential oils or anything alike. None of these are necessary, however do anything that you feel will help you in your meditation.

Do your best with reducing sounds, if there are other sounds that are out of your control such as neighbors or other unnatural sounds, putting on soothing or appropriate meditation music without lyrics and with a comfortable volume. Note – you can still meditate with any sound that occurs in the background, especially sounds that come about even after you have a quiet space as any sound that arises ultimately becomes a part of the meditation itself. However do whatever you can to give yourself some room and space first and let go of whatever thereafter.

Time
Often during meditation your sense of time becomes fluid, unstructured and even timeless. What feels like 5 minutes can end up being 20 minutes. Many people live busy lives and its understandable that you may not have as much time for meditation. If you have the freedom to not worry about time that  is ideal, if not setting up a timer is helpful to manage time. Timers also keep your mind from wandering about how much time has passed. Asides from the first version of the guided meditations, the amount of time you can meditate for is totally up to you (as they can be looped), generally the longer you meditate the deeper you go.  Sometimes you might only need to meditate for 5 minutes other times you may need 30 minutes or longer.

Consistency
These particular meditations are designed to deepen yourself into yourself. They will help you tap into your infinite intelligence, love and open your heart. There is a certain level of commitment to yourself you need to make in order to really see its benefits and what meditation in general has to offer to enhance your life. Making meditation as a part of your daily routine is a great way to enhance your day and life.

There is no better time to meditate
With everything being said up until this point, meditation can be done at any time, there are no absolute optimal conditions for meditation. Although when you’re beginning it is ideal to have a set space and time for meditation. However as you become more experienced, you will know, where the present moment is, is where meditation is, and therefore there is no better time to meditate. Even during times when you are in emotional turmoil, these are not bad times to meditate, they are just as beneficial as when you’re feeling at peace. Some would say even more beneficial, because great transformation and clarity into a positive direction is potent when you feel imbalanced.

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Heart Centered Meditation