Welcome to the
"Month of Mindfulness"
Meditation Journey
“Meditation is the discovery that the point of life is always arrived at in the immediate moment.” – Alan Watts
In the midst of life’s busyness, finding peace within can be a profound gift to yourself. As part of our “Month of Mindfulness” in November, we invite you to embark on a transformative meditation journey. Meditation is a timeless practice that has been cherished by thinkers, authors, and philosophers for centuries. It offers you a sanctuary of calm in the chaos of life and a powerful tool to navigate the holiday season with grace.
Meditation allows us to come home to ourselves. To the soul or self within. Grounding us to the present moment.
Why Meditate?
Meditation is more than just a relaxation technique; it’s a profound journey inward. Here’s why it’s so essential in our “Month of Mindfulness”:
- 1. Inner Calm: In a world of constant noise, meditation provides the silence your soul craves. It's a retreat from the chaos, where you can find stillness and inner peace.
- 2. Clarity and Focus: "Meditation brings wisdom; lack of meditation leaves ignorance." - Buddha Meditation sharpens your mind, enhances your concentration, and helps you make better decisions.
- 3. Emotional Resilience: Through meditation, you learn to observe your emotions without judgment, fostering emotional intelligence that can be invaluable during the holiday season.
- 4. Stress Reduction: "You should sit in meditation for twenty minutes every day unless you're too busy. Then you should sit for an hour." - Old Zen Saying Meditation is a powerful antidote to stress, promoting relaxation and reducing the harmful effects of stress on your body and mind.
Our Meditation Journey
Throughout Week 5 of our "Month of Mindfulness," you will dive deep into the practice of meditation. Here's a detailed guide on how to meditate:
Getting Started
-
Find a Quiet Space
Choose a quiet and comfortable place where you won't be disturbed. It could be a corner of your room, a garden, or even a park. -
Sit Comfortably
You can sit on a cushion, a chair, or even on the floor with your legs crossed. Keep your back straight but not rigid, and rest your hands on your lap. -
Set a Timer
Start with just a few minutes, perhaps 5-10 minutes if you're new to meditation. Gradually, you can extend the time as you become more comfortable.
The Practice
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Focus on Your Breath
Close your eyes gently and bring your attention to your breath. Notice the sensation of your breath as it enters and leaves your nostrils or the rise and fall of your chest or abdomen. -
Let Go of Thoughts
Thoughts will inevitably arise. Instead of fighting them, acknowledge them without judgment, and then gently return your focus to your breath. -
Body Scan
Another approach is to do a body scan. Start at the top of your head and slowly move your attention down through your body, noticing any tension or sensations.
Prompts for Meditation
During your meditation, you can explore different themes and prompts.
-
Gratitude
Reflect on the things you're grateful for, both big and small. -
Loving-Kindness
Send wishes of love and kindness to yourself and others. -
Inner Peace
Focus on the feeling of inner calm and tranquillity. -
Letting Go
Release any worries or stress as you exhale.
Closing Your Meditation
- When your timer goes off, slowly bring your awareness back to the present moment. Open your eyes and take a few deep breaths.
Meditation – Loving Kindness
To send out loving kindness, shifts our awareness to love and connection.
Mindfulness of Breath
Helps to feel calm and present by focusing on the breath.
Something you can bring into your day anytime, anywhere.
Yoga Nidra
Yoga Nidra is said to help to regulate the hormones, stabilises glucose levels, and alleviates symptoms of post-traumatic stress disorder (PTSD). A lot of evidence is coming together to show this.
Yoga Nidra promises the equivalent of two hours of deep sleep in one 30-minute practice.
Yoga Nidra is described as “dynamic sleep,” allowing the body to deeply relax while the mind stays inwardly alert.
Swami Satyananda Saraswati, who pioneered the practice in the early 1950s from ancient Tantric texts, calls it ”reaching the border between waking and sleeping states.” Western medicine would call it the confluence of alpha and delta brainwaves.
Yoga Nidra guides practitioners into the ”hypnagogic state”- the threshold between alpha and theta waves – the knife’s edge where the body ”sleeps” while the mind is lucid. Swami Karma Karuna describes it as a point ”beyond the personality, where the logical, analytical aspect of the mind is suspended.” This passive/active state allows access to subconscious memory and repressed experiences-unlike hypnosis where the person is totally inert (lacking the ability to move).
Yoga Nidra is said to help to regulate the hormones, stabilises glucose levels, and alleviates symptoms of post-traumatic stress disorder (PTSD). A lot of evidence is coming together to show this.
Yoga Nidra promises the equivalent of two hours of deep sleep in one 30-minute practice.
Yoga Nidra is described as “dynamic sleep,” allowing the body to deeply relax while the mind stays inwardly alert.
Swami Satyananda Saraswati, who pioneered the practice in the early 1950s from ancient Tantric texts, calls it ”reaching the border between waking and sleeping states.” Western medicine would call it the confluence of alpha and delta brainwaves.
Yoga Nidra guides practitioners into the ”hypnagogic state”- the threshold between alpha and theta waves – the knife’s edge where the body ”sleeps” while the mind is lucid. Swami Karma Karuna describes it as a point ”beyond the personality, where the logical, analytical aspect of the mind is suspended.” This passive/active state allows access to subconscious memory and repressed experiences-unlike hypnosis where the person is totally inert (lacking the ability to move).