by Angelica Love Valentine
We’ve all heard about the benefits of meditation: better health, peace of mind, increased creativity, reduced stress. Yet statistics tell us that only 10 percent of the people in the United States have tried meditation over the past year, 5 percent say they have some kind of a regular meditation practice, and even less than that actually meditate on a daily basis.
As a coach, when it comes to meditation I hear the same admissions over and over: “I want to meditate.” “I should meditate.” “I know meditation will help me.” “I know it would be good for me.”
And then I hear the excuses: “I don’t know how.” “I’m too busy.” “I tried but it didn’t work.” “I can’t sit still.” “My brain won’t shut up.”And the list goes on…
So to help those who really do want to have a successful meditation practice in their daily lives, I came up with a five-week technique that is EASY TO LEARN, EASY TO DO and MAKES THE DIFFERENCE we are all looking for.
Meditation for “Dummies” and Busy People
For starters, find 10 minutes in your day to meditate. When you wake up is good, or before you go to sleep. I love to meditate while I’m lying in bed before I get up, or at night in bed before I fall asleep. As time goes on, if you have more time and want to meditate for longer…GO FOR IT!
For the first week the only rules are 1) be quiet (that means no talking), 2) be still, 3) close your eyes, and 4) have a paper and pen next to you. Then, just let your mind wander to whatever it wants. Try to take slow and deeper breathes. When the 10 minutes are up, write down the things that came up. Then, during the day deal with those things.
For the 2nd week, same rules (be quiet, be still, close your eyes, and have paper and pen next to you). Additionally, each day, pick a phrase or a belief that is empowering or makes you feel good (e.g., I love myself, I can do it, we are all one, God is love, etc.). While you are meditating, say this phrase to yourself (silently) over and over. Try saying it normal speed, then faster, and then slow it down. If other thoughts creep in, that’s okay, they are probably important. Write them down afterwards and deal with them.
For the 3rd week, same rules (quiet, still, closed eyes, paper and pen). Additionally, pick a word that is empowering, one for each day (e.g., peace, love, freedom, breathe, etc.). While you are meditating, say your word silently to yourself over and over. Try saying it normal, faster, then slow it down. Like before, if other thoughts creep in, that’s okay, they are probably important…Keep writing them down afterwards and then deal with them.
For the 4th week, same rules, but also focus on your breath and hear the words “in” and “out” while your breathe. Try breathing at a normal pace at first, and then slow it down. Like before, write down random thoughts and deal with them.
For the last week, do everything the same, but this time see a vision in your mind’s eye of your choice (e.g., a rose, a heart, a Buddha, etc.) and focus on that image. When you feel ready, let the image float away and be with the silence and the bliss of nothingness. If you need to, come back to your image or any of the meditations that you’ve learned along the way.
What if I’m Having Trouble?
The best thing to if you are blocked is to focus on communication to clear the path. Take a look at what’s in your way, and then decide if it’s best to talk with your spouse, a friend, a spiritual coach, God or a therapist. Let those “interrupting” thoughts guide you in who you choose. Here’s a script that works great:
“Hi ______. Do you have a few minutes for me? (Wait for a sincere yes). I started a meditation program recently. It’s working really well, but I’m having a little trouble quieting my mind, and I’m wondering if you can help me. The reason I picked you is because ______. Can I tell you a little bit about it and get your feedback/thoughts/input?” (Then wait for a sincere yes and take it from there.)
The Benefits
At this point, you will have made progress in becoming the master of your subconscious, and you are on your way to becoming a master of meditation. You also will have cleaned up and dealt with the important things in your life that you have been putting off. You will be able to meditate whenever you want to, wherever you want to and for as long as you want to; plus you will be enjoying more peace, freedom, bliss, love and joy in your life.
Good luck!
The Moment
If I am living in
how things “should go” or
how things “should be” or
what somebody “should do” or “should say”
then, I have an attachment to that “should”
and now all I can do
is compare what “is” happening
to my version of how I say it “should” be
all the while,
completely missing being present
in the moment of experience.
—Angelica Love Valentine
Angelica Love Valentine is a certified business and life coach, part-time writer and artist. Her company is I Love Coaching! Her passions are transformation, business, alternative healing, consciousness/enlightenment, music, dance, great movies and people. She holds 10-plus certifications and has 15 years of personal & business coaching/consulting experience. To learn more about love, see her website at www.angelicalovevalentine.com, or give her a call at 904-377-7737.