My religion is very simple. My religion is kindness.
- The Dalai Lama
Today's discussion will be the 3rd of a 5 part series on the basics of meditation and will focus on heart centered meditation. So far this week, we have discussed concentration and mindfulness meditation techniques. We have reviewed some of the basics necessary to start you on your meditative journey. To reiterate, it is suggested that you practice the same time, same place on a daily basis. Studies show that you can see the benefits of meditation when practicing 3 times a week for 10 minutes. The optimum for a beginner is 15 minutes twice a day, first thing in the morning and last thing at night! Your meditation "space" should be safe and comfortable - free from outside distractions. The positions suggested are: sit comfortably in a chair - one that will help you hold your posture erect (as opposed to lounging in the lazy boy); sitting cross legged on the floor or sitting in full lotus pose. The position at this point is a matter of personal preference and comfort, you can always work towards a more advanced position. Have a timer handy, it will help you keep your eyes closed. Clarify your intent. Center yourself with the 10 breaths; breath in through your nostrils about 90%, hold, hold, hold, exhale through your mouth 100%. Take three deep breaths in and out, like the Dr. is holding a stethoscope to your back during a checkup! Mentally say to yourself, relax your mind, relax your body, relax, relax, relax. Once you have chosen a specific meditation try to stick with it for about 6 weeks to enable you to reap the full benefits!
The defining characteristic of meditation is conscious breathing. Dr. Weil (a leader and pioneer in the field of integrative medicine) says, "conscious breathing is the single most effective relaxation technique." In many languages - the words for spirit and breath are one in the same. (Sanskrit prana, Hebrew ruach, Greek pneuma, Latin spiritus) The breath is the bridge between mind and body, the connection of conscious and unconscious. This is paramount to your meditative practice no matter what type you choose. Meditating on your heart will bring your attention to your body bridging the 18 inch gap between your mind and your physical heart.
The benefits of heart centered meditation are a deep sense of gratitude, empathy and compassion for yourself and others. It is an emotion centered experience. When you transform your own emotions you are able to give others the love and support they need. As we break free from our preoccupation with our own thoughts and emotions we become aware of our interdependence. Begin with the centering breath exercise listed above. As your mind calms you can focus on your heart center and an emotions such as forgiveness, hope, joy (positive emotions please!). As this practice deepens you will begin to feel a profound feeling of loving kindness. Remember we all have varying degrees of what the yogi's call "monkey mind." So, as your mind wanders remember to bring your attention back to your heart and the emotion you have chosen to focus on.
