Conscious Awareness

PHOTO CREDIT: DANIEL FRANK

So often we have this extreme idea of what the meditation process is supposed to be like. This is the truth-meditation does not require much. Actually, all that is required is stillness. And I don’t mean inactivity or noiselessness, or even silence in your thoughts. Honestly, I don’t think it’s even possible to silence your mind, as one of the main functions of the brain is processing information. The stillness that I’m referring to is that of undivided attention; a reservation that puts you back in control; an internal stillness that makes your thoughts clear and your breathing notable.

The type of calmness that is grounded and aware; the type of mental observance that allows your thoughts to be clear and complete; the type of breathing that is deep, full, and controlled-this is meditation. And I like to practice meditating throughout the day, whenever I get a chance. This is really the first thing I do in the morning, even before I go to the bathroom if I can help it. I also do this when I find myself getting anxious or worked up; when a situation has made me angry (take a deep breath and count to 10); in moments when I am sad (this technique helps bring me to a happier mental space); and in the grand, exciting moments, which is a challenge to be truly present and aware of the moment. My practice is listed below

BASIC MEDITATION PRACTICE

3 Deep Breaths. In though my nose(deep enough that I feel my shoulders and chest rise), and out through my mouth.

5 Things That are Touching Me. I try not to move around when I do this part, not even using my eyes. I notice things like my feet on the ground, the clothes on my body, my seat/back against the chair, the cushion of my bed and pillows, the layers of blankets on top of me, the weight of my hair on my head, the stillness/movement of the air, the temperature of my surrounding, etc. Just 5 things that are not a part of me, but that are affecting me.

Next, I begin to move my eyes. To the left, the right, up, down, circle my eyeballs in one direction and then the other.

Then I do the same thing with my neck. Turn the left and the right, lift up and tilt down, and circle in both directions.

I shrug my shoulders, bend my elbows, roll my wrists, and wiggle my fingers.

I bring my attention back to my breath and focus on my stomach for 3 rounds. Inhaling to puff it all the way out, exhaling to pull my belly button in towards my backbone and up towards my heart.

Next, I notice the strength in my legs. The fullness of my thighs, bend in my knees, the curve of my calves.

And then my feet. I shake my ankles, point and flex my feet, and bend/release my toes.

3 Deep Breaths. In through my nose and out through my mouth, just like the first set.

And boom! I’m done. Just like that! No matter where I am or what’s going on, I’ve had a meditation session. And I feel all the better for it.

Let me know how this basic meditation works for you in the comments below!