By Monica Groover
Meditation is a practice that can help you cultivate mindfulness and inner peace. There is a common misconception that meditation means emptying our minds. Ah huh? No. That's not the aim and object of meditation. The word meditation stems from meditatum, a Latin term that means 'to ponder.
To think very deeply, to focus very deeply on anything--focusing on a person, a thing, a word, a phrase, or anything really is meditation. When a person is in love and they are suffering from separation from this loved one, because you are unable to meet, all your attention is only on that person that you are in love with--we can say you are meditating on that person.
When we are thinking deeply about a book, a topic, or a place that we loved when we were kids--and we are totally engrossed in this place--this is a meditation. However, cultivated meditation can be used to help balance our doshas, mind, and spirit. Let's talk about meditation for peace, and, wellness. Let's talk about the three stages of meditation that I follow.
I do a meditation called mind traveling-I taking my mind to the same place every day--that I am actually there. That is a story for another time. Another meditation I follow is a body scan meditation to help with mind-body balance. I also use this to teach nadi pariksha (pulse) to my Ayurveda students.
1. Warm-up
Find a quiet and comfortable place to sit or lie down without being disturbed. If you can light a lovely fragrant candle, or use a rose or lavender essential oil that's a plus. I use sandalwood incense or masala agarbatti before I meditate. I also make sure I am not in a well-lit room. It should be slightly dark.
Set a timer for the desired length of your meditation session (start with 5-10 minutes and increase as you get comfortable).
Here we breathe and ground ourselves and get ready to go deeper if we want to. We can also do some yoga asanas or some cardio--then sit down and breathe not deeply, but consistently.
2. Second stage is the actual meditation
Before we move forward--let's talk about different meditation techniques. I do not do Shavasana (corpse pose) and close my eyes while lying down--chances are my mind will wander or I will fall asleep. I want my meditation to heal my mind and spirit. Allow me to witness myself, divine and so I do a body scan and do some loving and kind invocations.
I start by focusing my breath for 5 to 10 seconds. Bring the focus to the center of the forehead to the third eye. Now move to the heart area and then back to the forehead. Staying in this area, we start our word or phrase. I like to say HARI OM or RAM. You don't have to, but if you want to practice with me, you can repeat it now.
Let us start our body scan.
Let us bring our attention to the area around above our heads. As you breathe in --and say OM--visualize healing light entering the top of the head or hovering there.
On our second OM, gently guide this healing light from the top of our head to our third eye.
Now breathe in this light, rub your hands, and visualize the light entering your palms. Breathe out and put your warm palms to your eyes. Stay there. OM. OM. OM.
Put your hands on your throat and say OM again. Visualize the energy from your hands and the healing light vibrating the throat. OM. OM. OM.
Put your hands on the heart and say OM three times. Just let the vibration OM reverberate through your heart. OM. OM. OM.
Put your hand on your navel area. Again, we say OM three times. Visualize a fire or a light that represents your vitality and digestive fire in the navel area. OM. OM. OM.
Now bring your hands back to a prayer position or namaste. Imagine a healing hoola hoop vibrating with the sound of OM moving from our head to toe. This time we will do a quick body scan from the head, to the forehead to the eyes to the heart and stomach--then down to thighs, knees, legs, and feet three times. OM. OM. OM.
Conclusion
Take a few breaths and slowly open your eyes.
Remember, When your mind wanders (which it will), gently bring your attention back to your breath or your chosen point of focus.
Be patient and persistent with your practice. The benefits of meditation come with regular exercise over time.
Remember that there is no "right" way to meditate, and it's okay if your mind wanders during practice.
The key is to be gentle with yourself and bring your attention back to your chosen point of focus whenever you notice your mind wandering.
Monica Groover is the director of Narayana Ayurveda and the author of ESSENTIAL GUIDE TO AYURVEDA; A Textbook for Students & Counselors and AYURVEDA AND THE FEMININE.
https://www.amazon.com/Ayurveda-Feminine-Goddess-%C4%80yurveda-meditatio...
https://www.amazon.com/Essential-Guide-Ayurveda-Part-Counselors/dp/17350...