Meditation. This is just another subliminal reminder of its importance.
Like anything, it’s a practice. For me it’s a difficult practice and sometimes I find myself lost in quiet and peace and sometimes I’m looking over the laundry list of things to do in my head: the laundry, what I should have said to this person or what I should wear today, what I should eat later, the list goes on.
For those of you that might be like me, a little type A and a lot hard to sit still, this blog entry is for you.

Meditation…Try this on…
You might be an AM person; you might be a PM person. Try this when you wake up or before you go to sleep and see which fit is better. Sit on a bolster, a pillow or on the floor in whatever way seems comfy: cross-legged, legs out, bent knees, sitting on heels. Take a few minutes to get comfortable. If that means wriggling about, shrugging the shoulders, head or neck rolling, fluttering the lips, whatever gets you there, take whatever time you need and get there. If you are going to do this before you go to sleep, don’t do this lying down, ‘cause you’ll go to sleep! The point is to meditate, not sleep. What’s the difference? Well meditation is like spring-cleaning. It’s taking a Swiffer to the thoughts and getting rid of the toxic stuff only keeping around the good clean stuff. It’s mind control, more or less. Being able to focus mindfully on one thing as opposed to doing one thing while thinking about another. It’s being present. Simple as that.

While training yourself to sit for a while, you may find you lose feeling in your feet or feel tension in your neck and shoulders. For the first few times out, don’t feel like you have to sit still and not move or you’ll get points off. It’s normal to have these fidgety feelings and fighting it will just lead to frustration. The most important thing is that you begin to practice being aware. Be aware of your thoughts, feelings and sensations within the body and mind.
This is the quickest route to Stillnessville, so buckle up.

Once you do find a relatively comfortable position you can sit in for several minutes to a half hour, start to focus on your breath. Our breath is the fast track to mindfulness too and there are many things you can do with the breath. Close your eyes and watch the breath like you would watch your favorite television program. Or, watch it like a tennis match. Witness the back and forth flows from inhale to exhale. Try playing with the breath as you would a kite dancing in the wind. Hold on to the inhale for a few counts then let out some slack with a slow exhale. Stay empty on the exhale and hold it out for a few counts then slowly draw in an inhale.
You can count breath. On the inhale and exhale, see how high you can slowly count up to. See if you can make the exhale longer.
Try working with the yogic Ujjai breath (ooojayee). Creating a small hug at the base of the throat, inhale and exhale with the same sound you’d make if you were fogging a pair of sunglasses (haaaa). It’s kind of like a snore or like the sound of the ocean. This makes the breath audible and easier to focus on when counting. When you can hear the smoothness and length of the inhale and exhale, it’s easier to put your attention on it.

The more games you can play with the breath, the more you will realize, hey, I’m not thinking about anything else but this very moment, my breath.

Don’t think you have to close your eyes either. If its difficult for you to keep your eyes closed or you feel you might fall asleep, light a small candle and focus your gaze toward that. Staring at candlelight strengthens the eyesight too. I promise. I’m not makin’ this up. If you like to close your eyes from outside distraction, bring your inner gaze toward the space between the eyebrows or down towards your heart center. 'Cause even when the eyes are closed, they can wander amock so let'em stay still at a focus point. The 'third' eye or space between the eyebrows is the seat of our focus and concentration, intuition and intellect. Our heart center is the center of our passion, compassion, the seat of our soul. Either is great to focus on as the energy in that area will expand and you will begin to feel more open keeping your gaze in one place.

You are meditating!! Woo hoo! It sneaks up on you. The time will fly and you will start feeling clearer, more rested and energized. By the way, if time is an issue for you, get yourself a little egg timer.

After further practice, you will be able to see your life, decisions and situations clearly and carry your meditation around with you during the day like your favorite handbag. Mindfulness will become your new accessory. Mindfulness is the new black!

The routine of it can be just as much a part of you as breakfast and taking out the trash (mind trash, if you will!). You will be able to drop into that same meditative mindfulness throughout the day as you do in the minutes you practice. You will be able to witness, assess and act in your daily life in a clearer, calmer more controlled way. Negative feelings of frustration and anger will be replaced with more positive, healing, empowering ways to act and respond to life's trials.

Intention
Find an intention. When you sit to meditate, especially if you are an AM meditator. Setting an intention at the beginning of your practice or before you start your day will keep your day grounded and focused. It is so much easier to go through your day peppered with ups and downs, when you have an intention to keep you rooted.

For instance, say, I want to dedicate my day to my mom. When that guy cuts me off in traffic, I will be less likely to flip him off when I know I go through my day with my thoughts and intention toward my mother.
Perhaps I had a really heavy work week and my intention is set that my day be at a slow, calm, non-rushed, easy pace for the day, I will be less likely to snap or react fast when I know that it doesn’t align with my intention.

Intention is the easiest way, whether you meditate or not, to train your mind for mindfulness.
Repeat your intention like a mantra throughout your day. Again, it will keep you rooted, mindful, meditative without sitting and meditating.

There really are no rules. The only conditions are that you remain honest with yourself, stay relaxed, don’t give yourself a hard time if you don’t think you are doing it right and finally, there is no right. People will argue this, but you can find meditation in movement in play. Silent meditation, still meditation holds a lot of power. For some, it seems impossible, like touching your toes. Just give it a go and if it’s not for you, find mindfulness and meditation in other things. Staring at the ocean, for many, is meditative. There is no right and wrong.

Try it for one minute and work your way up to five, then 10, then 20, but realize that any time you attend to being mindful counts. Don’t get frustrated and keep practicing. There are days I will sit at the little space I’ve set out for meditating and I’ll write or I’ll read inspirational books. If I find it impossible to sit quietly, I don’t kick myself for failing. Well that’s not true, sometimes, I get angry with myself, but then I remember that the time I dedicate for my meditation, I can use for whatever I’d like and if I find inspiration, mindfulness, intention and clarity from something else, then that’s enough.

Okay, there's lots more where that came from. 'Till the next time,
be good to yourself, drink lots of water and call your mother.