Meditation 101

The ever-elusive meditation.  For many, meditation comes naturally, but it didn’t for me. There is a reason it’s called a meditation practice. I fought meditation for so long telling myself, I didn’t have time. But let me tell you what practice, patience, and experience reveals…that those who feel they don’t have the time or don’t need meditation, are the ones who need it the most. Meditation is not simply about clearing your mind (although with practice you will reach glimpses of this), it’s about listening. Completing the conversation. We pray for things, ask questions, set intentions, and that is important but that’s only half of the conversation. We have to sit in stillness to hear our answers and our internal guidance. Meditation. Now you’re in a conversation. Prayer and meditation are a conversation with your Soul, God, the Divine, whatever name/s you choose.

Be still and listen.

Let me begin by saying, in my opinion, there is no one way or correct way to meditate. There are many roads that lead to the same divine destination. It’s a matter of what resonates with you. And here’s the thing, in the beginning of your practice, you may find that implementing one method works great only to find that months or years down the road it no longer aides you in your practice and your search begins again for another tool. This is all good! It’s all part of your spiritual growth and evolution. Embrace with non-judgment and without expectation. For those who are new to meditation, I recommend beginning with 5-10 minutes. You’ll be amazed at what just a few minutes of stillness can cultivate.

Let’s look at a few tools to help you slip into meditation. Remember, this is not about one being better than the other. It’s about what resonates with you. Seek out what inspires you.

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Finding the Right Type of Meditation

Mantra or Sacred Sound: any mantra that resonates with you will work but choose a mantra to help you focus the mind on a single object as opposed to racing thoughts. AUM, the Divine sound of the Universe, is a great mantra to use to help you slip into meditation. Or try chanting AHUM (I am). Your chanting can be out loud or silently.

Yantra: Try focusing the mind on a sacred geometrical symbol to help control your mind.

Light: Light a candle and focus the mind on the flame. I’ve found this to be extremely helpful for me. There’s something ancient yet sacred about fire and meditation.

What you choose isn’t important but set the intention to choose what deeply resonates with you and do it. Remember, you don’t have to sit for 30 or 60 minutes. Even 10 minutes is enough to build a practice on and begin to shift your mental, physical, biophysical and energetic body. Profound things happen in meditation. You may find yourself feeling emotional and crying for no apparent reason. This is incredible because you’re healing old wounds, releasing them and finally letting go. Resist the need to identify the ‘why’ and just allow the cleansing in that moment. Let it out!

You may feel divine inspiration and a fabulous idea suddenly comes to you! Or answers may spontaneously come to you on questions you’ve been logically trying to answer for weeks. Amazing! Write it down and then follow your heart. Don’t question it once you come out of your meditation. Don’t allow the thinking mind to cloud and doubt the intuitive divine mind. You may just feel overwhelming peace. Whatever your experience during meditation is, savor it. It is all miraculous, all divine, and all yours.


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Joy Arnold

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Joy is a 500 E-RYT, Certified Health Coach, & Reiki Master, with a formal education in nutrition and dietetics. This…

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