Week #2: Meditation Challenge (Aug 8 – 14)
Welcome to week #2 of the Meditation Challenge! Week #1 was quite the start; many shared their experiences, challenges, insights, and successes. It was really wonderful to hear from everyone.
While we get going into week #2, we want to do all we can to keep the momentum flowing. To that end, here are some approaches to consider:
(1) Same time, same place: This gives a base to your practice. A steady, consistent routine gives you both physical and psychic space. Both your physical body and mental body become adjusted to your practice and will actually desire to do meditation at your scheduled time. Just as your physical body has a clock for eating and sleeping, similarly your mental body has a clock for meditating. The more regular you are in your timing, the more your mind will be ready and inspired to practice as that time nears. So meditating at the same time every day is very helpful. Returning to the same place serves as a physical reminder that “Yes, this is what I do when I get here – I meditate.” It is no different from going to the office or gym; the surroundings give you a strong sense of purpose.
(2) Empty stomach: We talked about this a little in the first post. Just think of it this way, “Light stomach, light mind.” Plus when food is in the stomach then all the blood rushes to that place and the body spends tremendous energy digesting the food. That makes one sleepy, groggy, and a bit dull. Whereas when the stomach is empty the mind is more apt to be pointed, clear, and focused.
(3) Reminders throughout the day: Now that you have your practice up and running, start implementing checkpoints throughout the day to remind you of your meditation. That helps in two ways. It makes you feel better in that very moment and it makes it easier to sit for your main meditation later on as already the mind has been thinking about it. So what are those reminders? How about closing the eyes and taking a mindful breath (or three) before starting the car, or a short kind ideation when openin the front door, or a still moment before taking a sip of water – essentially a checkpoint can be any normal activity that you do regularly each day. Instead of being merely mundane acts they become spiritual moments for you.
(4) Extended duration: Lastly, you might try lengthening the time of your meditation practice. Trying adding another few minutes. It is no different from adding distance to your daily walk or jog, or increasing the weight when working out. Similarly, by adding time to your meditation you develop greater sustenance and depth to your meditation practice.
So those are a few things to think about as week #2 gets underway. Much success to you in your endeavor. And do share with us this week how it is all going!!
Namaskar! (Honoring the divine light within you with all the charms of my mind and all the love and cordiality of my heart…)
(Note: Be sure to read our article – Why Meditation Is So Empowering – that is week #3 of our Meditation Challenge.
thanks for the reminder..missed yesterday and hadn’t given meditation a thought today until your email popped up..no time like the present-
So glad the email proved to be timely…
and your response “no time like the present” is right on the mark – the yogis say, “Shubhasya Shiigram…” or good works must not be delayed.
Thinking the “same time” might really be key for me as I have forgotten several days this week in the hubbub of going back to school…
Hi Annie,
You are probably right on…
The yogis say that routine is what keeps one afloat in uncertain or busy times. That is the beauty of a disciplined routine. Without that one is subject to the whims of life. I think we have all experienced this…
Very good suggestions. Empty stomach potential mind……. Good point will incorporate into routine.
Namaskar
I have been meditating around 2 or 3 in the afternoon sitting on the porch. It’s nice to be outside to hear nature and have fresh air. Some days are harder than others and I seem to use your podcasts on those days. They keep me focused. I know we are to be on your own but what can keep one focused?
That is indeed the age-old question: How to stay focused in meditation? How to keep the mind from wandering? Yogis, mystics, seekers, and aspirants have been struggling with this since they first sought meditative peace and spiritual attainment.
Here are a few things that can help harness the mind: (a) Doing a few asanas (physical yoga postures) before meditation can help calm the mind, (b) some use a mala (beads) and repeat the mantra a few times on each bead to help keep the mind fixed on the endeavor and then simply release the beads when the mind is focused, (c) kiirtan or devotional chanting or singing can help get the mind inspired for meditation, (d) reading past entries from your personal meditation journal can sometimes provide similar inspiration, or (e) do shavasana or yoga nidra for a few minutes to get the brain to relax.
Hopefully some or more of those approaches might help – there are more as well. One critical point to keep in mind is if the stomach is light or not. If the stomach is heavy then that can be the cause of poor concentration.
And I suppose you can always fall back on old-standby 🙂 and use one of the podcasts that resonates with you…
Let us know how things go for you and continue to bring points to the fore if you have future questions, thoughts, and reflections.
Lastly, meditating outside is quite wonderful on many accounts – a whole post could and should be written about that – so it is nice to see how this has become your regular custom.
Great tips thank you!! One trouble with being outside, cars!! Maybe this is part of my losing focus.
Pardon the delayed response…
One thing to be aware of is that a person can become adjusted to just about any situation. Those living in NYC or LA can become quite accustomed to doing meditation with cars going by. I had a place in Oregon on a busy street and I also became used to meditating with the constant traffic outside my door. So cars are not a problem per se. That said, the occasional car can be very distracting. Essentially any change in the local environment will affect meditation. But if one is used to quiet then quiet is good and if one is used to the busyness of the city then that is good for them. One will adapt accordingly yet any change in that adapted environment will be seen as a disturbance…
Moral of the story: Your porch still might work fine – keep going!!