This week's meditation technique takes only a few minutes, but it can help to release resistance, center you and bring in feelings of calm and well-being. If this technique does release resistance for you it may show up as anger, sadness or other intense feelings while you meditate. Just keep breathing. That's all that's required of you. Breathe into the heavy feelings, acknowledge them, but don't try to force them to transmute into a higher energy or go away. Don't be afraid of them (even if it's fear itself). You don't need to be fixed, healed, cleared or anything else. Nothing is wrong with anger, sadness or you. It's all a part of our life journey. The more you try to force heavy feelings to go away or be replaced by something else the more you will return to the resistance. Breathe. Keep breathing. No matter what comes up, keep breathing.
Normally I put in music for you to meditate to, but I feel this one should be done in quiet. It's a quick meditation and you want all of your focus on your breath as you do this. Music is a wonderful healing tool, and putting our attention on it while we meditate is certainly a nice way to go into a deeper state. But for this, you will want your attention on your breath, feelings that may arise, and your heart. This will center you and help to anchor you in the present moment.
To do this, all you are going to do is breathe in and out and count. On the first breath, breathe in for a count of one and out for a count of one. On the second breath, breathe in for two and out for two. Continue with this until you get to 10. Try to breathe into your heart and out from it with each breath. This will bring you the greatest benefits. If your attention slips from your heart and your thoughts wander as you count, that's okay. Keep breathing. Keep going, until you get to 10. When you get to 10, do it again in reverse. Breathe in for 9 and out for 9, breathe in for 8 and out for 8 and so on, until you are back at one.
If you feel up to it, you can repeat the counting and breathing cycle again. If you did feel a lot of heavy resistance pass, imagine a bright white light in your heart at the end of the meditation. Let that light pulse through you, flowing to every corner with each beat of your heart.
After you may also have the desire to sit quiet and hear your inner guidance. You can try breathing into your heart with a question. Ask yourself a question you've really been seeking an answer to, such as, "Why am I still stuck?" See the words going into your heart for a few breaths, maybe 3 or 4. Then sit quiet, don't force it, and wait for the answer to be softly whispered from your heart. It won't be shouted. It might not be what you expect, and that's why this is a wonderful thing to do after the breathing exercise. Your mind will be quiet, you will be still, centered and ready to hear what your heart has to say. Whatever you hear, trust it is right for you.
For more in the Meditation Monday series click here.
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