Tag: meditation

Posted on

Loving-Kindness Meditation

rainbow

I’m feeling so sad for the world today.

Sometimes, when I’m having a hard time getting a grip on my feelings or keeping my energy focused where I want it, I find a little meditation can be very helpful.

I’m not a regular meditator, but I always feel better when I do. If I meditate on my own, I generally will do a mindfulness meditation, just focusing on my breath and being where I am.  But today’s feelings seem to merit a different kind of meditation. A loving-kindness meditation.

Loving-Kindness meditation, also known as a Metta meditation, is a form that focuses on both self-love and compassion for others. As with most things, there are several versions of the “right” way to do Metta meditation, but I feel comfortable in saying that part of this practice is showing yourself the compassion to accept that however you choose to practice it is the right way for you.

The basic structure of this meditation is that you first focus on yourself, then on one, specific other person, then on the collective.  You can do multiple variations of the specific other. You can also identify the collective as all humanity, or the whole world, or even the universe – or you can do multiple variations here too.

Insight Timer has a bunch of free, guided loving-kindness meditations. I tried this 10-minute meditation with Mark Zelinsky that I thought was nice.

If you want to try it on your own, here is my take on a loving-kindness meditation:

May I be happy
May I be well
May I be safe
May I be peaceful

(now for another – think of someone specific)

May you be happy
May you be well
May you be safe
May you be peaceful

(now think about the whole world)

May we be happy
May we be well
May we be safe
May we be peaceful

Namaste.

Posted on

Mind the Gap

I was walking and listening to my current favorite podcast, Earth Tribe Radio. Fiona and Jill are wonderfully wacky ladies who make my walks terribly interesting. I started listening to them because they had an episode about how cats are psychic. You know that got my attention!

The particular episode that inspired today’s post was about meditation and mindfulness. They often bring up an idea that sparks something for me to mull over while I walk and, in this episode, it was when Fiona suggested that another word to use when considering this concept is “awareness.” They expanded on that thought, talking about finding little moments throughout the day to be mindful rather than having dogmatic expectations about when and how someone should meditate.

Fiona presented her technique of “stop, drop, and go” that involves just taking a moment to appreciate what is going on around you and then continuing with what you are doing.  Jill shared a similar technique where you exhale and then intentionally pause for a moment before inhaling.  While she was describing this, the term that sprang to my mind was “mind the gap.”

I know that is not what the original “mind the gap” is about, but I think this is an effective appropriation of familiar aphorism. Why not use “mind the gap” as a mindfulness prompt? Don’t you think that it would make a great slogan for a t-shirt or a wrist tattoo? 

Minding the gap is using that pause as a moment of awareness.  I like the idea of using moments of interest throughout your day to be present.  I mean, I can’t be completely tuned in to everything all day long, I’d never get anything done!  Being open to taking moments to notice wonderful, little things here and there though can be enough to create a sense of calmness, of centeredness, of connectedness.

As I was contemplating “mind the gap” as an awareness practice, I noticed this very interesting rock and had to stop.

My initial reaction was that I wanted to grab it.  But why did I feel the need to possess this interesting rock?  I mean, I like a magic rock as much as the next girl, but I also try to respect the sovereignty of objects out in the world.  When I notice a beautiful flower, I take a photo rather than picking it.  Why shouldn’t I show this rock the same respect?  I refrained from picking up the rock but did stop and take a photo of it.

And then I was on my way.  I had minded the gap, given this rock some attention, and returned to my business.

We don’t have to change our path or our intention every time something catches our attention.  We also don’t have to go through our lives with blinders on to all the fascinating things around us. If we mind the gap, we can enjoy those small moments of appreciation without getting sidetracked.

Posted on

Restorative Yoga

As I get older, I gain more and more appreciation for restorative yoga.

When I was younger it felt like a waste of time.  Why would I want to spend time relaxing in comfortable postures when I could be sweating?  I usually found myself spending those last few moments of class in shavasana (corpse pose, the traditional last posture of yoga class) thinking about what I was going to eat after I left.

In my previous post about yoga, I mentioned that I am more interested in doing less strenuous yoga these days.  I still like my regular yoga practice to include a good sweat and at least a few moments of “yikes!”  But I also have an appreciation for the occasional restorative yoga class.

My neighbor around the corner goes to the same gym as I do and one day we were chatting about our various workouts and the different yoga classes that our gym offers.  He mentioned that sometimes he likes to take this one restorative yoga class that uses lots of bolsters and blankets – it was like having nap time.  I admitted that I have fallen asleep in restorative yoga classes before.  One time I am pretty sure that I was snoring!

Usually restorative yoga classes will move through a few postures in a slow and gentle manner, then transition into an extended shavasana (or, as I seem to think of it, nap time).   Substituting a quick nap for your workout is not the point though.  The ultimate purpose of any style of yoga is to prepare you for meditation.  Restorative yoga just chooses to go about this in a different way than more active, physically strenuous styles.

Props

A restorative yoga class will tend to make extensive use of props such as blocks, bolsters and straps.  As someone who was once young, aggressive and extremely flexible in yoga class, I have only recently developed an appreciation for using these kinds of props.  Using props in various postures as a sort-of bridge to connect your body and to the ground isn’t about making something “easier.”  The connection enables the body to release tension and you can experience a posture more fully, if not more deeply. 

Yin Yoga

One restorative yoga class that I would take from time to time was a yin yoga class.  In yin yoga, you hold each posture for at least two minutes.  Fortunately, the postures are not balances or inversions, but mostly seated and laying-down positions.  It is a really interesting practice because you when you spend so much time in a posture, you really have the opportunity to look into all the dark corners that are easy to ignore when you aren’t holding the position for as long.  I discovered things that I didn’t like about postures that had been my favorites like baddha konasana (aka bound angle pose, or butterfly stretch).  Even holding child’s pose for two minutes can be intense.

When I don’t fall asleep in shavasana, I do still find my mind wandering.  But another advantage to restorative yoga for me is that it doesn’t have to be done on an empty stomach, so I can often coax myself out of obsessing about food for at least a few minutes.

Wisdom, kindness, and love. Namaste.