We’ve heard for some time now that meditation is good for us. We’ve heard stories of peace-loving masters and blissed-out yogis. For many of us, such an ease-filled state of mind seems impossible because of the clamorous nature of our thoughts. More times than I can count I’ve heard someone say, “No matter how hard I try, I just can’t meditate.”
On the surface, this statement may seem true. It may feel like hard work to quiet our mind, but only if we’ve made it so. It doesn’t have to be so difficult. What if we could adopt a gentler, more realistic approach to meditation? What if meditation were no more than a period of focused attention? A kind time of being present with ourselves as we are by experiencing our breath? That’s all!
Often we begin to meditate holding the energy of struggle. We’ve heard about “monkey mind” or how thoughts are like wild horses that must be corralled. Immediately, this creates an attitude of aversion. What if you thought about your mind and meditation differently? Here is how yogic teacher Ram Dass explains it: “Imagine a flower. The center is called your primary object of meditation. And the petals are all the thoughts that keep coming out from that center. The primary object of our meditation is our breath. We focus on our breath going in and our breath coming out.”
In other words, meditation is nothing more than focusing on your flower center. The thoughts that will naturally interrupt your focus are not clamorous monkeys at all, but mere extensions of you. Petals. Thoughts. Some are lovely, some are tainted; mostly, they’re just distracting.
Invite yourself to peaceful inner space by focusing your attention on the breath moving into your body in the solar plexus (lower abdomen), feeling it rising and falling. Or, focus at the base of the nostrils and feel “the whisper of the breath,” as Ram Dass describes it, entering on the in-breath, and another whisper of breath on the out-breath. The point of meditation is to hold your conscious awareness on that experience as best you can. And if you can’t (and you won’t, because your thoughts will wander away), you simply return your attention to the art of breathing.
This is beginning meditation, and despite what you’ve been told, it can be as simple as breathing and staying; staying long enough for a sparkle of serenity to be seen. As you continue to sit kindly, over time, you will feel more comfortable and confident in your experience. Glimmers of grace—inner peace—will steal in on little cat’s feet and sit down beside you. Breath by breath by breath.
Adapted from Portable Peace: A Weekly Guidebook by Janice L. Lundy ©2015.
His Holiness the Dalai Lama, voted the most respected political and spiritual leader of our times, often speaks about how important it is to cultivate both rational wisdom and heart wisdom. Without a true blending of “mind” and heart, we have no real ability to navigate life skillfully. If we lack rationality, we might make foolish choices. Without inner knowing and compassion, we may harm ourselves, or others. In Eastern traditions, a blending of both is encouraged. Some have called this cultivating the “heart-mind.”
How well do you know your heart-mind? In the West, we have a tendency to focus on head over heart. We tend to dismiss the heart’s wisdom, or, at the very least, consider it to be of secondary importance. Perhaps this is because we have not spent enough time tending to the landscape of our good, wise hearts.
In the words of Bhagawan Nityananda, "The heart is the hub of all sacred places. Go there and roam."
Right now, connect with your good, wise heart. Do this by bringing your awareness to your head. Become cognizant of all the thinking that is going on in there. Now, bring your attention to your breath, specifically where it enters you at the base of your nostrils. Feel yourself breathing.
Resting in your heart center, what do you notice? A feeling of inner peace? Of gratitude? A sense of homecoming?
Ask your heart, “What would you like me to know right now?” Wait. Listen for its wise response. Reflect on the answer that comes.
Adapted from My Deepest Me: A 30-Day Guidebook
by Janice L. Lundy. ©2015
is a touchpoint. a resting place, a "remembering" of who we really are and how we are meant to live.
Janice Lynne Lundy, DMin
is an educator, interspiritual director/guide and retreat leader who has been pointing people back toward the Sacred for more than twenty years. She is the author of several spiritual growth books, including Your Truest Self, My Deepest Me and Portable Peace., and is the co-founder and co-director of the Spiritual Guidance Training Institute.