How to Shift Your Perspective on Meditation

Hey babe, what’s your type…?  Of meditation, that is!  Last week when I was receiving guidance from one of my mentors she mentioned how important it was for me to take the time to meditate.  I responded to her begrudgingly that I was not the type of person to sit down and get quiet because my head can feel like a scary space sometimes.  

If you don't attempt to see the world through a different lens, you'll miss the natural sparkle

She reminded me that she knew that the speed in which my mind races can be overwhelming and frankly scary at times, but that I am in full control of any situation.  At that point, I started to think about ways to incorporate meditation into my routine without forcing it, then I realized I was already meditating in my own way, I just had to shift my perspective on the whole “meditation thing".

One of the best explanations that I have heard about the word meditation is that it should be likened to the word sports. The term sports broadly encompasses a variety of activities (baseball, soccer, golf, etc.), as does the concept of meditation; there are a number of methods that are all considered meditation. So, once you shift your perspective about what meditation means to you, you may be able to embrace it better! Here are a few different types of meditation that may work for you! [NOTE: This is certainly not a comprehensive list, just enough to get some ideas flowing for you}

• Zen is a Japanese meditation that is done while seated in the lotus (sitting with crossed legs) position, while focusing on breathing.  This tradition is rooted in Chinese buddhism.
• Vipassana meditation focuses on mindfulness and breathing while acknowledging bodily sensations and mental phenomena.  This is done by observing moment by moment but not clinging to anything.  Vipassana is Pali for insight or clear seeing.  Pali is the sacred language of Theravada Buddhism.
• A Metta meditation encourages loving and kindness towards yourself, then others, then the entire universe.  Metta means “kindness, benevolence, goodwill" in Pali. 
• A Mantra meditation uses a word or phrase as a tool for focus. The vibration of the word is what is important for this tradition.  A commonly known mantra is om.  The mantra is typically repeated 108 or 1008 times using mala beads to count while keeping track.
• The goal of yoga is spiritual purification and self-knowledge.  The asanas are poses, and pranayama are breathing exercises that encourage your body, mind and spirit to come into alignment.  There are a number of meditative aspects you may be familiar with:
  • Chakra meditations focus on balancing the seven main spinning energy points in your energy body.
  • A third eye meditation concentrates on the anja or brow chakra.  This is often done to tap into clairvoyant abilities.
  • Kundalini meditation highlights the complex system of the awakening of kundalini energy. (Please note: this should only be practiced with qualified Yogi)

• Qigong is an ancient Chinese mind body exercise for health and meditation that marries martial arts training with over 80 different types of breathing.
• A religious meditation is often encountered in Judeo-Christian cultures and can take the form of:
  • a contemplative prayer to G-d or a religious figure such as a Saint, an Angel or another Ascended Master.
  • contemplative reading of spiritual or religious texts.
  • sitting with G-d or another religious figure.
• A guided meditation allows outside assistance in reaching a meditative state. This can be done in a group or in an individual setting.  Any type of meditation can be guided by someone else, but some of the most popular types are:
  • Guided imagery is when the leader takes you on a journey to a different place (beach, meadow, forest, etc.) or even a different point in time (Ancient Egypt or the future, for example). 
  • Relaxation & body scans aim to address and release any discomfort in the body while promoting healing and relaxation. 
  • One of the most interesting applications of guided meditation coupled with modern technology is the use of binaural beats. This is a technique that presents two different frequencies to the brain, which then forces the brain to reconcile the difference.  This process generates Alpha waves (10 Hz) which is associated with initial levels of meditation.  This is often done by listening to a track while wearing headphones. 

Here are a few modern meditative practices:

• Transcendental Meditation was popularized by the Beatles.  It involves the use of mantras and is done 15-20 minutes twice per day with closed eyes.
• MBSR or Mindfulness-Based Stress Reduction program created by John Kabat-Zinn is widely used in medical settings, hospitals and clinics. This practice intentionally focuses on present moment, accepting what comes without judgement; sensations, thoughts, emotions.
• The Self-inquiry/I Am meditation is not an intellectual pursuit, but a question to bring attention to the core element of perception and experience.  This method was popularized by Eckhart Tolle. 

So now that I just gave you all those different types of meditation, I am going to share a little secret.  I don’t think that it really matters what meditation you do.  The word meditation is often coupled with the term mindfulness.  I feel that the act of meditation is however you interpret the practice of mindfulness.  Mindfulness is being present and in the moment, allowing yourself to observe your thoughts and feelings from a distance without judging them, good or bad.  This happens when you allow yourself to experience flow, or complete absorption with an activity.  Mihaly Csikszentmihalyi, Hungarian psychologist, describes flow as "being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one, like playing jazz. Your whole being is involved, and you're using your skills to the utmost.”  (If you haven't heard of him, check out his Ted Talk on flow!) Most people experience flow in their daily lives without realizing it, whether it is during exercise (running, hiking, biking, etc.) or artistic endeavors (writing, art, cooking, etc.), we are already achieving this illusive meditation experience without knowing! 

What I do think is important when actively meditating is setting an intention for your time.  Your intent can be as simple as relaxing, or letting go of daily stress and clearing your mind, to more specific focuses (a spiritual journey or raising your personal vibration). Obviously your intent will control your experience and every meditation is unique, but when you set your intention for purposeful meditation you may hear, see or even feel things that are outside of your regular perceptions.  Even if you don't experience any of these things during your meditation, know that you got exactly what you needed out of the time you took to honor yourself. 

Here are a few proven effects that meditation has on your body:

• Better brain and immune function
• Lower blood pressure
• Lower blood Cortisol levels
• Improved blood circulation
• Lower heart rate
• Less perspiration
• Slower respiratory rate
• Less anxiety
• Less stress
• Deeper relaxation
• Improved feelings of well-being

When is the last time you tried living in the moment and awakening to your experience?  A couple weeks ago I wrote about an experience hiking on a local mountain and compared it to walking a labyrinth, little did I know in doing that, I was opening up space for a labyrinth of my own.  Last week I was in my back yard chatting with a friend when I had the guidance that I was supposed to shift the energy in the yard so that it was purposeful, not just dirt and rocks strewn about.  A few days later, I had no idea why I was in the yard raking the dirt and moving rocks around, but of a sudden, three hours later, I had crafted my first labyrinth.  I was given the guidance that if I didn’t want to get stuck in my head, I needed to do something physical in order to move freely which would allow for the guidance flow freely as well.  So now I have my own personal labyrinth that helps me to meditate in the way that suits my daily needs best.  

Remember, as the illustrious Ferris Bueller once said, "Life moves pretty fast. If you don't stop and look around once in a while, you could miss it.”  Listen to Ferris, I think he had the mindfulness thing down pretty well. 

Love and Light,
xo Arielle Sterling

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