Happy Sunday! I love that it’s October 1st and I’m outside enjoying this beautiful weather! I hope you’re having a great day so far. I also hope you were able to find Sarah McLean’s book and that you’ll be joining me on this journey to becoming ‘soul-centered’! So here’s my plan: today we’ll go over some of the basics of meditation that Sarah outlines in her book, address a few of the myths surrounding it, then set our course for adventure.
Whether you’re a meditation newbie or have an established practice, I think it’s always a good idea to start with, and revisit, the basics and Sarah has 5 “essentials” to help us be successful. I’ve actually written these on a sticky note and put it in plain view to remind myself that this is a process and to set aside the right-or-wrong dichotomy that I sometimes cling to like a security blanket. They are:
- It’s Okay to Have Thoughts Whew! I’m glad because there are days when I feel that attempting to control my brain is like being a game show contestant frantically trying to catch all the cash swirling about the booth. Sarah says that you can’t stop thinking; it’s kinda what your brain is designed to do. Instead, meditation is a way to calm things down upstairs, relax your body, and begin to discover and enjoy the silence between thoughts.
- Don’t Try Too Hard Guilty! On more than one occasion. I’ve even given up, then gone back to it later. Sarah says we can’t force it to happen; it’ll come naturally with more practice. I think of all the times I’ve tried so hard to remember something and failed, then it popped into my brain at some random time later. She does say, however, that the one thing we must do is make time for meditation. That’s where we need to put in the effort.
- Let Go of Expectations Sarah calls it the “beginner’s mind” and encourages us to embrace it every time we meditate. “Expect nothing,” she says. We’ll experience all kinds of things during meditation, but the trick is to go into each session without expectations. I have to remind myself of that all the time because sometimes I’ll have a wonderful session and want to repeat it – then I feel flustered if it doesn’t happen.
- Be Kind to Yourself Easier said than done, I know. We tend to be very hard on ourselves. We cut others some slack, yet somehow that doesn’t translate well when it comes to giving ourselves a bit of grace. Sarah nails it on the head when she says, “Being tough on yourself does not help change your behavior; it’s simply a bad habit.” Maybe that needs to go on a sticky note somewhere . . .
- Stick with It This advice is twofold; it has short- and long-term applications. If we’ve dedicated 15 minutes, then by golly, we need to finish the session, even if we feel restless or frustrated. (In these cases I think we need to remember #4.) And we all know that it takes a while to make something a habit, so we need to keep going with the program in order to benefit from it.
Meditation has grown wildly in popularity over the years, but there still can be certain misconceptions about it that I think are worth discussing. When I was a teacher, a friend and I created a meditation club, offering students a quiet place to go a couple of days per week and practice strategies to battle anxiety, stress, and anything else they were dealing with in their lives. During our first meeting, we asked them what came to mind when they thought of “meditation” and then discussed them, hoping to calm their fears and dispel some of the myths. Here’s some of what they had to say . . .
- I can’t sit like a pretzel. My legs don’t do that. Neither do mine! At least not without pain. I prefer to sit in an upright, comfortable chair or on my zafu – a meditation pillow. Sometimes I sit cross-legged and sometimes I don’t. Depends on my mood, the day, or how my body is feeling. Do what’s comfortable for you.
- I can’t clear my mind. Something always pops up. Yeah, those darn thoughts. But guess what? You don’t have to clear your mind. In fact, you can’t! Read #1 on Sarah’s list above . . .
- I don’t have time to sit around for an hour. Ok. Then don’t. You don’t need that much time to reap the benefits of meditation. Even just a few minutes will help you calm down and find your center. I will say, though, that I’ve gotten lost in the silence and meditated for much longer than I’d intended – and it felt good.
- Aren’t you just using it as a way to not deal with your problems? I’ll admit, it is a nice bit of uninterrupted time all to myself when I can set things aside, but by practicing regularly we learn how to deal with situations, people, and problems in a calmer, more positive and productive way rather than always reacting.
- It’s too hard. I don’t think I’m doing it right. I’m just going to go ahead and refer you to #2 on Sarah’s list above. And while I’m at it, also #3 . . .
- Do you have to believe in God? Nope. While meditation can be a very spiritual experience, you don’t have to practice any religion at all to enjoy it.
- Doesn’t it take a long time before you start to feel better? Again, nope. If you really commit to your practice and follow #5 on Sarah’s list, you’ll feel the results in a short period of time. Plus, the longer you stick with it the more you’ll notice the changes in yourself.
At the end of the introduction, Sarah poses three questions that we should ask ourselves. What is my intention? How do I want to live my life? and How do I want my life to transform? Over the course of this week, please consider those questions and feel free to offer up your thoughts. I’d love to know what you think! And I’d love it if you joined me in reading Sarah’s book and diving into the practice of meditation. Each of the next eight weeks will be dedicated to a chapter of the book. I’m going to read, practice, and write about them and ask you for your input. Are you ready?
Coming up: Becoming “Soul-Centered”: Week 1 – Awareness: Be Here Now
The “5 essentials” of meditation, as listed above are from Sarah McLean’s book “Soul-Centered: Transform Your Life in 8 Weeks with Meditation”. I have done my best to accurately quote Sarah as well as to adequately paraphrase and express my own thoughts regarding the information in her book.
The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.
Wholeness Health and YOU! 