5 Simple Tips for Becoming a Master of Meditation

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Want to take on meditation?

Here’s 5 tips to help:

Sit.  Learning to sit can be a challenge. Do some light stretches before sitting down and then start off with just 5 minutes of sitting–see how it feels. Remember there are many different ways to sit. Find a seat comfortable for you, in a chair, on a block, sitting on the heals, sitting on a blanket or a pillow. Make sure that you are sitting in a place you’ll be happy to sit. For me there’s a room in my house where the morning light comes in magically. I like to sit in there.

2.  Watch your thoughts.  The mind is always going, in the beginning the goal is not to just turn off the mind (because that isn’t possible and you’ll drive yourself crazy just trying), but rather watch it. Don’t allow yourself to run off with the thoughts, always return to a very natural breath. It is only in watching the thoughts that you begin to realize that you are not these thoughts. You actually are the observer of the thoughts. Once you realize that you are not your mind, that is when the mind begins to settle, but this is a process so don’t beat yourself up if your meditation in the beginning is a crazy mind journey.

3. Let the mind entertain Some complain that meditation is just boring.  However, watching the crazy mind is quite entertaining! Then comes the shapes, sounds, different voices, mountains and endless deep blue lakes, light that shines right through the third eye and expands and contracts all around. In the stillness of sitting, one may find freedom from all thoughts, suspended in the galaxy of nothingness. For everyone, what happens in this space is different, but it’s definitely not boring!

4.  Make and take time to meditate.  Oh time you funny thing…how we are always trying to race you, yet you stay strong and we always seem to lose the race. We must make and take the time to meditate. If mediation could end the inner war going on inside you, would you make the time? If mediation could end your insomnia, anxiety or depression, would you make the time? If mediation could lead you to forgive, if mediation could remove that burden of weight you’ve been carrying all your life, could you find the time? If meditation could make you happy, truly happy would you find the time? Remember that time is an excuse made by the ego to keep you from facing the true you.

5. Just do it! Sounds cliche, but it takes 21 days to form a habit. That means that after doing it for 21 days, it will become part of your regular routine.  Just keep doing it and your well on your way to a happier, more conscience you.

Big hugs,
Lisa

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IMG_1792Editor’s Note: This is a guest post by Lisa Sochocki from Haleiwa, Hawaii.  Her motto is, “Be the light, to light the world.” Lisa’s motto runs true to her actions and spirit, living the life of a yogini filled with love and abundance. With 15 years of yoga experience and eight years as a devoted Yoga Instructor, Lisa finally decided to make spreading yoga not only her passion, but her full-time job. Lisa’s studio,Yoga Loft Hawaii opened in April of 2012, where she spends her days diffusing yoga love into the central Oahu community.

Visit Lisa’s website at YogaLoftHawaii.com, read her Tumblr Blog, or connect with her via Facebook and Instagram.

Going Creative – Meditation and Creative Consciousness

7097958115_c89680128f_bHumans are conscious beings. We are able to both analyze the creative spirit, discuss it intellectually — and also experience it.

When we meditate, we come home to our own creative fount, a sense of oneness that evaporates the ego-centred perception that we are separate beings adrift in a phenomenal world, doomed to die.

In meditation, we experience how humans are both creations and creators, and also how creator and the created are inseparable, one and the same. That we are about as separate from the rest of the world as a wave is separate from the sea.

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Creativity and The Con-Mind

To create, we need to overcome convention — the prior creations of what is usually called the ego mind. I call it “con”-mind, short for conventional, conceptual, conditioned and conformist (and, alas, a bit conceited, thinking it’s in charge of everything and a bit confrontational, seeing itself as separate and essentially alone, needing to defend itself. On the plus side, it’s good at construction and consistency, both essential to good creation.).

We all have a con-mind and we all have a creative mind and they inter-are.

Con-mind’s motivations are a desire to gain, reluctance to lose, or fear of choosing wrongly. In this mode, our mind is focused on the future outcomes of our present actions. If the outcomes are not achieved, we are disappointed and dissatisfied; if they are, we worry about losing them. Fear is the underlying driver and the inevitable outcome and what fear creates, mostly, is more of itself.

We are all more creative when we pay less attention to our con minds. When we take our attention away from the surface, our going and doing, and give it to the depth of our knowing and being. Or, deeper again, to the nothingness that interpenetrates everything.

This is where meditation comes in. When we take silent time to meditate, a shift happens, from thingness to nothingness. Our consciousness expands, our awareness deepens, we come into the presence of what the physicist Albert Einstein once described as “the most beautiful emotion we can experience… the [underlying] power of all true art and science.”

This power — our creative intelligence — is in us all. We don’t acquire it, any more than we acquire our fingers or our feet. Accessing it is largely a matter of removing the barriers we place between ourselves and this innate, powerful potential, allowing it to flow more freely.

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Dissolving Barriers through Meditation

Meditation dissolves those barriers. All meditation traditions hold that our conceptual mind is mainly driven by fear and wanting. Viewing and interpreting the world through those lenses leads us into a confused state. Patanjali, who wrote The Yoga Sutras, one of the oldest surviving guides to meditation, called the state avidya (ignorance) and speaks of it as a kind of veil that blocks spiritual and creative light from the mind. The object of meditation is to dissolve the veil, so conceptual mind and creative spirit are in direct and clear communication. Avidya disintegrates, the fog disperses, we can see clearly, at multiple levels, with our big mind.

This is very different approach to that taken by Western philosophy, which constantly explores the external world for information and knowledge, to discover practical answers to the fundamental questions. The eastern mind, the meditative traditions have always searched inwards, not for information for its own sake but for the sake of awakening not just knowledge but knowing. Creative consciousness.

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Creativity as Consciousness

Today, new technologies and understandings are confirming some, and changing other, long-held ideas about what those words mean. “Creative” is no longer applied only to a particular set of activities — writing, drawing, singing. It is now being understood as a condition of consciousness, a type of attention and awareness. You can paint or sing or draw or write in a conventional way. You can mop the floor, cook the dinner, do the filing or mow the lawn in a creative way. It’s an attitude, an inner condition brought to the present moment and the task in hand.

To “go creative” is to wake up, to allow your inner and outer senses to perceive, and thereby partake in, what is unfolding in a given moment. Creation is the act of turning up to the moment and, in so doing, making it new, fresh, alive and alert. It cannot be a creative activity, a creative moment without your creative presence.

You don’t have to do anything. On the contrary, in order for creative inspiration to arise, a part of your mind has to be in a state of “being” rather than “doing.” Guatama Buddha, sitting still under the bodhi tree, apparently doing nothing, was as creative as it is ever possible for a human being to be.

In order for a moment in your universe to be creative, it needs your presence, your alive, alert, awake attention. Then you have fulfilled your purpose in that moment. You have become a creative conduit, one of the conditions through which creative consciousness expands and spreads in our world. Though we are not always there for it, this creative consciousness is always there for us.

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Inspiration-Meditation-CoverEditor’s note: This is an extract from Inspiration Meditation, a “How To Meditate” Guide from novelist, poet, and Director of The Alliance of Independent Authors, Orna Ross. Inspiration Meditation explains the theory and practice of meditation — and introduces Inspiration Meditation, Orna’s own meditation method, which she practices daily and has taught to thousands of people through her Go Creative! books and blog.

Inspiration Meditation is designed to cultivate creativity, ideas and insights. It is not just for writers and artists — though they will find it intensely useful. Inspiration Meditation is for anyone who wants to master the art of conscious creation and apply it to any aspect of life.

A long-time teacher of creative and imaginative practice, Orna lives in London and writes, publishes and teaches around the globe. She has a dedicated belief in the power of the published word to transform and liberate. When she’s not writing, you’ll probably find her reading.

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As for the photos, I took them in the early spring of 2012 on a trip to Kyoto, one of my favorite cities because of its contemplative beauty. Hope you don’t mind my walk down memory lane…

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5 Tips for Practicing Walking Meditation

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It is true, we are but faint-hearted crusaders, even the walkers, nowadays, who undertake no persevering, never-ending enterprises. Our expeditions are but tours, and come round again at evening to the old hearth-side from which we set out. Half the walk is but retracing our steps. We should go forth on the shortest walk, perchance, in the spirit of undying adventure, never to return–prepared to send back our embalmed hearts only as relics to our desolate kingdoms. If you are ready to leave father and mother, and brother and sister, and wife and child and friends, and never see them again–if you have paid your debts, and made your will, and settled all your affairs, and are a free man–then you are ready for a walk.

Walking by Henry David Thoreau

I have an admission to make:  I’m a terrible yogi.  My poses aren’t always exact, I don’t practice regularly, and I can’t stay focused.

While I often practice at home, I do have a couple of teachers I work with on rare occasion, both of whom remind me to accept where I am and to be at peace with my own yoga style.

In the past year, I’ve supplemented my yoga practice with walking meditation(which is exactly what it sounds like).  I work for myself and find it quite hard to truly relax and clear my mind, but with walking meditation, I get some clear head space and a bit of physical fitness at the same time.  Here are some of my lessons learned that you can incorporate into your routine.

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1. Choosing a route is really, really important.

On a good walk, when really clearing my mind and trying to deepen my breathing, I can totally zen out.  And, while zen, I have tripped over many curbs in my neighborhood.  Thankfully no bruises except to my ego!  I also prefer routes with fewer pedestrians and bikes, so I can enjoy the open space.

The best routes for a walking meditation are biking/hiking trails where you don’t have to worry too much about traffic or big curbs, allowing you to focus on the task at hand.  It sounds obvious, but I missed the memo the first couple of times.

2. Ditch the smartphone (or go airplane mode).

The urge to check my smartphone is so great that I really can’t go on a meditative walk with it.  But, I like to have the timer and be able to use the phone if needed, so when I do bring it, I put it into airplane mode.

Personally, I don’t like to go on my walks with music – I find my mind can slip into the zone much faster and longer without any tunes.  You might be different; I do encourage you to try a few walks without headphones before you write it off.

3. It’s about going deep, not walking far.

In my experience, it is better to do 2 laps around the neighborhood dog park and get a deep sense of clarity instead of walking a few miles just to get the mileage in.  This is a walking meditation, not a power walk.   Don’t worry about how fast you walk or how far you go.  Focus on what is happening on the inside.

4. Speaking of focus, start from your feet and end with the top of your head.

Walking meditation is a meditation, so the focus is internal.  Start with your feet – notice how they feel hitting the ground.  Notice the feeling, the rhythm, of your legs in motion.  How fast is your heartbeat?  Are your arms relaxed – how do they swing?

Just like in yoga, clarify your breathing: deep, steady breaths.  Focus on those feelings of your feet and legs and hands in motion, which will help clear your mind.

5. Make your walking meditation what you want it to be.

You have permission to make your walking meditation whatever you want it be.  Make it what you need.  Some people will say that it’s not really meditation.  But if you’re getting the peace of mind and mental relief you need, does it matter what anyone thinks?

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[Editor’s Note: This is a guest post by Andy Hayes, the founder of Plum Deluxe, a community of friends and family who enjoy life’s luxuries, big and small. Connect with him on Pinterest or Facebook.]