
The unexamined life is not worth living... ~ Socrates
Reflective meditation is the 4th of a 5 part series on the basic types of meditation. The first three meditation types discussed were: concentration, mindfulness and heart centered. (those blogs can be accessed from the drop down box labeled "previous blogs" on the right of this page) For a brief review, no one type of meditation is necessarily better than the other. There may be a type of meditation more suited to your individual intentions and desires. It is suggested that you choose one meditation and stick with it for a period of six weeks. (it is my recommendation that you try each of the five types - on seperate days and choose one that you can "stick" with for a defined period) Studies show that meditating for as little as 10 minutes 3 times per week can enhance focus, clarity, aid in stress reduction and improve emotional stability, etc. The optimum amount of time for a beginner to work towards in meditation is 15 minutes two times a day, first thing in the morning and last thing at night.
Reflective meditation is different than other meditation in that the objective is to think. You select a theme, situation or question as the focus and reflection. If your mind wanders to the mundane (I forgot to mail a check, or I wonder if the dishwasher is broken, etc. gently bring your focus back to the topic you've chosen to reflect upon) Thoughts will run ...insights will emerge, the mind will become calm and clear. Thoughts form the filters of our experiences. The Buddha said, " We are what we think". With reflective meditation we will begin to see our thoughts patterns of how we construct our world with our concepts. We learn that our thinking minds weave our reality. We come to a place of being and knowing that is deeper than any thought we could ever imagine!
Remember to dress comfortably, choose a safe space free from distractions and it's helpful to have a timer . Sit in a comfortable position: cross legged on the floor, a chair (one that enable you to sit upright) or you can try lotus position if you are already flexible. (set your timer before you begin the breathing exercises, it's important to try and keep your eyes closed!) The breathing technique suggested is the same for all five types of meditation. It is a centering breath and should ease you mentally, physically and spiritually into a calm state condusive to medtation. (speaking of spiritually...remember that you bring your own faith into the meditative practice. Meditation is found in all spiritual practices and is a part of all major religions. If you'd like to include a pray before, during or after you meditate...it will enhance your spiritual center) The breath is done 10 repetitive times. You breath in 90% through your nostrils, (mentally say to yourself at the top of the breath...hold, hold, hold) and exhale through your mouth 100%. The variance is in inhale/exhale breath pertcentage enhables the body to release toxins. After you've completed the 10 centering breaths, take 3 deep breaths - the kind that you take when the Doctor is giving you a checkup. After the 3 deep breaths, mentally say to yourself, "relax my mind, relax my body, relax, relax, relax.... If you do not feel calm, if you feel anxious or light headed....it is because the breaths need to be slower during the centering process...it's okay to try the breath again! Once you've completed the breathing exercises you should feel a sense of peace. Now in your minds eye "pose your question", put forth your "situation" or "thene". Let your body mind and soul BE.