this time ~ this space

Meditation is becoming aware of this vital stillness and hearing within that stillness. It is naturally present before you become attached to thoughts and things; before you identify with thought-feeling-reaction.

Turn the light of your consciousness inward instead of always running out after things. Practice means that everything you do, you act from Blue Sky Mind. You don’t run off with your delusions when they arise. Seeing them as clouds, you begin to understand that which stays and that which goes.

You keep returning to Blue Sky Mind and as you spend more and more time there, eventually that becomes your place of residence. At this point it feels like a true turn-around has occurred, one with entirely different quality of being.

Here are some ways you can practice meditation on your own, whenever you choose. Take a few minutes or as much time as you like.

• Breathe deeply. This technique is good for beginners because breathing is a natural function. Focus all attention on your breathing. Concentrate on feeling and listening as you inhale and exhale through your nostrils. Breathe deeply and slowly. When you feel your attention wander, gently return your focus to your breathing.

• Scan your body. When using this technique, focus attention on different parts of your body. Become aware of your body’s various sensations, whether that’s pain, tension, warmth or relaxation. Combine body scanning with breathing exercises and imagine breathing heat or relaxation into and out of different parts of your body.

• Repeat a sacred name or phrase. A mantra is the name of a sacred deity or a sacred phrase that you repeat silently or aloud. You can create your own mantra. Mantras are the building blocks of transcendental meditation. Examples of religious mantras include a Jesus prayer in the Christian tradition, the holy name of God in Judaism, or the Om mantra of Hinduism, Buddhism and other Eastern religions.

• Walking meditation. Combining a walk with meditation is an efficient and healthy way to relax. You can use this technique anywhere you’re walking — in a tranquil forest, on a city sidewalk or at the mall. When you use this method, slow down the pace of walking so that you can focus on each movement of your legs or feet. Don’t focus on a particular destination. Concentrate on your legs and feet, repeating action words in your mind such as lifting, moving and placing as you lift each foot, move your leg forward and place your foot on the ground.

• Read or listen and take time to reflect. Many people report that they benefit from reading poems or sacred texts silently or aloud, and taking a few moments to quietly reflect on the meaning that the words bring to mind. You can listen to sacred music, spoken words or any music you find relaxing or inspiring. You may want to write your reflections in a journal or discuss them with a friend or spiritual leader.

Reference: Meditation: Take a stress-reduction break wherever you are