Module 10- Meditation
It is said that prayer is talking to Source (God) and meditation is listening.
There are many benefits to regular Meditation. Let’s first look at what it is and then how to do it.
Connection to the Divine Vibration
Not only does meditation provide a chance to relax, it allows us to tap into our Higher Selves and our truths as opposed to our stories and our judgments of ourselves. David R. Hawkins, created the human emotions scale literally calibrating the vibrations. He placed shame and guilt at the bottom with low vibrations of 20 and 30. Anger and hate are slightly higher at 150. At 540 is unconditional love. At 1000 is enlightenment. Meditation raises our vibration. The higher the vibration (we are talking quantum physics here) that we tap into, the higher the vibration of what we attract back into our consciousness and material reality. Simply stated, if I am vibrating at 540, I am less likely to want to eat a donut.
Reduction of Stress
Not only does meditation provide a chance to relax, it allows us to tap into our Higher Selves and our truths as opposed to our stories and our judgments of ourselves. David R. Hawkins, created the human emotions scale literally calibrating the vibrations. He placed shame and guilt at the bottom with low vibrations of 20 and 30. Anger and hate are slightly higher at 150. At 540 is unconditional love. At 1000 is enlightenment. Meditation raises our vibration. The higher the vibration (we are talking quantum physics here) that we tap into, the higher the vibration of what we attract back into our consciousness and material reality. Simply stated, if I am vibrating at 540, I am less likely to want to eat a donut.
Breath and Breathing
People have forgotten how to breathe so meditation can remind us to deeply nourish ourselves with breath. We need oxygen for optimal health and many of us breathe in a very shallow way. Meditation trains us to breathe into our bellies and fully oxygenate our bodies (in and out through the nose calms our parasympathetic system). There are numerous breathing styles. There is Wim Hof, Fire Breathing, Box Breath, Breath Work, etc., etc. Find the one that resonates with you. There are so many excellent apps and youtube videos on all of the above and more. Just putting one hand on your belly and another on your chest and breathing into your belly first, then filling your chest and exhaling from the chest then the belly is very powerful. For now, begin by noticing how you breathe, and if you breathe fully.
Meditation Methods
People ask me all the time how to meditate. How do I stop thinking? Let me say emphatically, there is no one way to do this right. Do not underestimate or skip this step. It is more critical than you could possibly know. The following are some possible ways you might adopt. Read through them. See which ones resonate with you and would fit in your lifestyle. Maybe even try them all until you find the right fit..
Concentration Method
Concentration meditation involves focusing on a single point. This could entail following the breath, repeating a single word or mantra, staring at a candle flame, listening to a repetitive gong, or counting beads on a mala or staring at a mandala. Here are several examples of a mandala. You can cut one out to use if you like.
Since focusing the mind is challenging, a beginner might meditate for only a few minutes and then work up to longer durations.
In this form of meditation, you simply refocus your awareness on the chosen object of attention each time you notice your mind wandering. Rather than pursuing random thoughts, you let them go. Through this process, your ability to concentrate improves.
Mindfulness Meditation
Mindfulness meditation encourages you to observe wandering thoughts as they drift through the mind. The intention is not to get involved with the thoughts or to judge them, but simply to be aware of each mental note as it arises. The more you are able to do this and simply observe and not engage, the more balanced you will feel.
Crystals
This is how I started. Partly because I love pretty, shiny things and partly because they were tangible things that I could feel and focus on to help me stay in the moment. They also contain certain properties or vibrations as well as help amplify the vibrations of your meditation.
Pick one or two that draw you to them. Put them in your hands or on your chakras as a focal point to stay present and to amplify the benefits. This is a magical place where I buy ALL of my crystals: http://www.thenativespiritlodge.com/
If you are unfamiliar with chakras, you can listen to my short chakra meditation.
Meditation App
Meditation Buddy
You can put your phones on speaker and take turns guiding each other through a process or just breathing and “being” together. Having someone with whom to walk your journey is beneficial on all levels. You can hear what works and what doesn’t. You can encourage each other and stay accountable. Because YOU choose to. Not because of anything or anyone outside of you.
Meditation Classes or Yoga
This is helpful as you have a qualified person guiding you. Yoga will benefit your body, mind and soul. It is a “moving meditation” like walking or running or dancing. All of which are highly beneficial. Turn on some music and feel your body move from the inside out. I started with Yin Yoga because I was heavy and embarrassed. I would be in the very back of the room and frustrated but I made a commitment to myself to keep going and allow my body to become limber and strong. After a year, I braved the vinyasa flow classes and even a hot yoga or two. The point is to find your level, find your teacher, find your space and allow all the time you need to drop down into the practice.
Sound Bath
A sound bath is a gentle, yet powerful, experience for the mind and body. Sounds are created by a variety of instruments, including tuning forks, gongs, shruti box, Himalayan and crystal singing bowls, chimes, and voice. The purpose is to invite deep rest and relaxation, and explore self-inquiry. To allow a recalibration of your vibration. There are many offerings in most larger cities and spiritual centers. If this sounds interesting, do some research for your area. You can find these on youtube too but it’s so much more extraordinary to be in a sacred setting with live sound. Here is just one good example:
Crystal Bowls: https://www.youtube.com/watch?v=Bw1a-pZ7Ua4
Tibetan Bowls https://www.youtube.com/watch?v=Q5dU6serXkg
Meditation Space
Designate a special place for your meditation routine and put all your materials (books, candles, incense) in one place to make it “user friendly.” I use a swinging basket chair on the porch when the weather is good and my bed where most of my small crystal collection is permanently on display and easily accessed. One client moved an overstuffed chair into her office with a throw blanket and a small table for her candle, crystals and incense. Set the scene and involve your senses. I use no smoke scented soy candles and incense to enhance my experience.
Aromatherapy
Essential oils in a diffuser or dabbed on your skin is remarkably healing and grounding. There are three sources I recommend. The following is a link to a blog by AllieMichelle on essential oils who also represents Dottera Essential Oils https://www.alliemichellel.com/post/the-healing-power-of-essential-oils Another amazing line of sustainable essential oils is Young Living – contact @kaileemurphy, who is a vast wealth of knowledge on the uses of each oil, for more info. Or John Steel Essential Oils https://www.smhomeopathic.com/store/johnsteele.html
Be proactive and remember that there are many ways to meditate. It is up to you to find your unique expression.
