Small Beginnings
As Anita Roddick says, “If you think you're too small to make a difference, you haven't been in bed with a mosquito ”
What is Micro Meditation
Micro Meditation is an innovative & original technique for Meditation success.
Micro Meditation is designed to enable you to get familiar with meditation. Begin practicing meditation in small time frames at a pace that is easy to manage. As your comfort level increases, you can increase the meditation time by in small increments until you reach a stretch of 30 minutes in the morning.The methods advocated here are adapted from the works of many teachers of meditation, including Sri Eknath Easwaran and my own experience.
The Micro Meditation technique clearly outlines why meditation is good for you. It walks you through the very basics of how to begin meditation. You will soon see that meditation is a tool to take charge of your lifestyle. It is all to do with a “battle “ with your mind.
What is Meditation?
Meditation is the consistent practice of training your mind to focus on one subject. The mind flits onto many subjects all the time. It is hard work to achieve this focused state of mind, but it is possible. Just as it takes a lot of practice to build muscles or to run a marathon, so it is with meditation. COnsistency and enthusiasm are essential ingredients for success in being able to meditate.Why should I Meditate
- You should Meditate because it is the tool that trains your mind to improve your lifestyle .
- Meditation will help you to focus with one pointed attention, thus helping you to make clear decisions
- You will learn to cope with stress in a calmer manner
- You will learn to give full & clear attention to one thing at a time thus avoiding costly mistakes
- The ability to be calm will improve relationships at work and at home
- You will begin to be more tidy, organized and create beauty around you and within yourself.
- You will become more patient, resilient to negative outbursts and better able to handle pressure.
So, How Do I Begin
Begin at the very Beginning. Much of meditation is learning to focus and avoid distracting thoughts. For the first week just do this simple exercise which will familiarize you with meditation. Set your alarm for 5 minutes.
Light a candle. It helps to create nice atmosphere. Select a quiet spot and turn off the television and radio. Do not answer the phone, let it go to voicemail. Sit upright. Now just breath in and out but be aware that you are breathing.
It is important to say the words while you breathe as it is an anchor in helping you to just concentrate on following your breath. As you go about doing daily tasks, try and pay full attention to what you are doing. If you are having breakfast, notice what you are eating and concentrate on savoring the meal and chewing well.
It may be really hard not to switch the TV on or look at the paper while you eat. A solution maybe that on Mondays you do not have any distraction but your breakfast. Don't be too hard on yourself. Every little bit counts. You may want to challenge yourself and try it on other days as well. Click on this link Meditation and read the write up on Thich Nacht Hahn about Mindfulness.
-
This is the
central
principle of meditation: we become what we meditate
on.
Eventually, meditation will make our mind calm, clear,
and
as concentrated as a laser which we can focus at will.
This
capacity of one-pointed attention is the essence of
genius.
When we have this mastery over attention in everything
we
do, we have a genius for life itself: unshakable
security,
clear judgment, and deep personal relationships.
- Have a Sleep schedule: Set yourself a time to get to bed and to wake up. To strenghten the pattern, do this at the same time everyday including holidays and weekends.
- Avoid Caffeine and Nicotene for a few hours before bedtime: Nicotene is a stimulant that is present in coffee, soft drinks, tea and chocolates. The stimulating effects may take up to 8 hours to wear off
- Exercise: Exercise is always good but avoid exercising 5 - 6 hours before bedtime as the stimulation may prevent you from falling asleep.
- Avoid Beverages and Large Meals Late at Night: It is difficult to be comfortable and to sleep on a full stomach. You may get indigestion or you may need to urinate frequently, thus disturbing your sleep
- Avoid Alcoholic Drinks Before Bed: Alcohol may keep you in the lighter stages of sleep. When the sedating effects wear off, you may be awake in the middle of the night.
- Do not Nap afer 3p.m.: Naps can help one to get re-energized, but it may prevent you from sleeping for the night if you nap late in the afternoon. Naps should not exceed an hour.
- If Possible Avoid Medicines that Disrupt your Sleep: These include medications for heart, asthma, blood pressure as well as herbal remedies & over the counter medicines for coughs, colds and allergies.
- Relax before Bed: People differ in their ideas of relaxation. Try watching television, listening to music or reading. I enjoy reading in bed and it does help me to drift off to sleep. Read for a fixed time or until you can no longer keep your eyes open. Make a habit of the activity of your choice.
- Bathing Before Bed: The soothing hot shower or a soak in a bubble bath is a great way to relax & help you to feel really tired and sleepy.
- Remove Distractons: These include bright lights or the flickering lights of a computer. Ensure that your bed and the temperature of your room are comfortable & that you have sufficient pillows and blankets. I love an electric blanket in the wintertime.
- Sunglight Exposure: Daylight helps to regulate sleep patterns. So ensure that you are outside in natural sunlight for at least half an hour each day.
- Do not Lie Awake: If you have not fallen asleep after 20 minutes, read or find another way to relax instead of getting anxious about not falling asleep. This will only make it harder to fall asleep.
- See a Doctor: Do visit a doctor if you believe that you have been in bed for a sufficient number of hours, but you continue to feel tired. You may have a sleep disorder. A sleep specialist will be able to help.
Micro Meditation shows you how to easily learn the basics of meditating beginning with just 5 minutes a day. The time of 30 minutes that most meditation classes advocate seems to discourage many folks. Don't procrastinate anymore
Just 15 minutes in the morning is a good place to begin. About 5 of the 15 minutes are to allow for settling in & then ending the session with some reflection. The actual time spent on meditation itself is approximately 10 minutes. When a comfortable level is reached and 15 minutes is achieved with ease, it should be increased to 20 minutes and gradually to 30 minutes at a stretch.
I will keep a log of my experiences and will welcome others who want to share their experiences. Please use the convenientForm or this Contact link to post your experiences.
“If you think you're too small to make a difference, you haven't been in bed with a mosquito ”
I will keep a log of my experiences and will welcome others who want to share their experiences. Please use the convenientForm or this Contact link to post your experiences.
Advantages
You will start the day with a measure of calmness
Focusing on one thought or script while meditating, will prepare you to focus better on projects at work or home or any area of your life
Meditation will help you relax so that you handle stress in a calmer manner.
You will become more patient, resilient to negative outbursts and better able to handle pressure.
Preparation
Choose a text that you find inspiring. It may be a spiritual passage like the Prayer of St.Francis, The Lord's Prayer, a verse or song that you find uplifting.
If you have not memorized the words, have the text in front of you. It will be a crutch to help you focus.
Have all of this ready the night before.
If you have music that you find inspiring, then use that instead, but play it softly.
sleep early enough to allow you to get up and have 15 minutes of meditation time with no distractions. In the morning after you have showered and before breakfast, find a place to sit that is quiet. Do not answer telephone calls; they can be picked up on the voice mail. Switch off the TV and radio.
Find the passage that you intend to read. Switch off the lights if you are indoors. If you plan to listen to music, play it softly. Light a lamp or candle as it helps to focus and adds a nice ambiance. Set your timer or alarm clock for 15 minutes. Seat yourself upright. Now just read the passage with concentration, listen intently to the music or recite the memorized passage.
When a thought flits in, let it go and continue with your passage. As thoughts trickle in, just continue to focus again. When the alarm rings, turn it off, take a minute to reflect and enjoy the serenity and tell yourself that you have done a good job and that you will have a good day. I will record my experiences and do share yours. This support goes a long way in encouraging people to find success with meditation. Please join me.
Please note that the logs are in date order with the most recent entries at the top
My Daily Log
February 7 2008
After settling in I watched the gentle flame. I found that I was silently repeating OM, without my actively choosing to say it. So I decided to repeat this a few more times with my eyes closed. I then breathed in & out, following my breath and saying that I was breathing in and out. I did this for about 8 minutes.
I then read my verses. When the alarm buzzed, I turned it off and sat quietly for a few minutes. I told myself that I had done well and that I would have a good day.
h5 class="aged"> Observations and CommentsI can say about 2 whole verses now with no errors. Concentration is still a problem. Even while repeating Om and breathing in, if for moment I am not concioulsy thinking of what I am saying I find my mind has introduced new subjects. I ignore them and once again try harder to concentrate. I will work on improving this tomorrow.
February 6 2008
I again settled in by gazing at the candle flame. It is so rich and golden and steady. I do the breathing exercises. Every time I inhaled I told myself that I was breathing in and everytime I exhaled I told myself that I was breathing out. It helps to be focused and I like this.
I then repeat Om from the bottom of my stomach, following the sound until it reaches my head. I do this for 5 minutes and then read my verses. At the end of the session I turn the alarm off, and sit quietly for a few seconds. I tell myself that I have done well and that I will have a good day.
Observations and Comments
The breathing exercise together with saying the words that I am breathing is a really good tool for focusing. However I found that when I slipped up & did not fully concentrate on saying the words, thoughts still floated in. I was also distracted with thoughts when I repeated Om and read my verses. The only thing to do is continue to ignore these thoughts.February 5 2008
I watched the flame for a while and then closed my eyes. In the darkness the image of the flame was still present. I tried concentrating on the image and breathing in and out while saying the words. It proved to be a distraction. So I just concentrated on saying, “Breathing In,”.;when I inhaled and With each breath that I exhaled, I said “Breathing Out“.I did this for about 5 minutes.
I then repeated Ohmmmmmmmmm, imagining the sound originating from deep within my body, and it continued upward until it reached my head. I did this for 5 minutes as well. I then read my verses. I can recite 2 of them fairly fluently. I still find thoughts creeping in. I ignore them and continue to recite my verses. When the alarm buzzed I turned if off, sat quietly for a few minutes, said to myself that I had done a good job and that I would have a good day.
Observations and Comments
I found that just breathing in and out, while being aware of breathing, was the best way to focus on just one thing. I experienced the least amount of intrustive thoughts. while chanting OM, I was still had to fend off thoughts. Tomorrow I may just do the breathing for 10 minutes.
February 4 2008
After a very brief look at the candle I closed my eyes. In the darkness I tried to picture the flame of the candle. I then spent about 6 minutes breathing in and out. With each breath that I inhaled I said to myself,“Breathing In,”.; With each breath that I exhaled, I said “Breathing Out“.
I then repeated Ohmmmmmmmmm, imagining the sound originating from deep within my stomach. As I say Ommmmmmmm, I am “ dragging “ that sound all through a path in my body and leaving it in my head. I repeat this for about 5minutes. I then read my verses, trying hard to focus, pushing aside those interfering thoughts. After turning off the alarm I watched the candle flame again. Today it was not calm and steady but very frisky. I tell myself that I have done well and that I will have a good day
Observations and Comments
Breathing conciously and repeating OM is a great way to focus. The thoughts still creep in but are less intrusive. Being absorbed in following your breath is training the mind to focus on just one thought.
February 3 2008
I again found myself repeating the lines from my meditation passage. I was ready to begin after the preliminaries. I spent about half the time just breathing and being aware that I was breathing. I took deep breaths in and then out. This time I just repeated,“ Breathing in, breathing out,&8220; each time I took a breath. It really helped to keep me focussed. I then chanted OM a few times with similar results in focusing.
I then recited and read my inspiring passage. The thoughts still found their way in. I continued reading until the alarm buzzed. After a few moments of reflection, I told myself that I had done well and that I had had a good day.
Observations and Comments
I found the breathing exercises to be so good for concentration. I intend to suggest that before one begins with meditation just practice breathing in and out for 5 minutes and repeating,#8220; Breathing in, breathing out,&8220; This exercise is a great help in learning to focus.
February 2 2008
While showering, I found that I was reciting my verses. This helped in getting set for meditation as I was feeling ready to begin. Today I closed my eyes & breathed in & a few times, making a note that I was breathing. I then repeated OM a few times as well, coming from deep within me and dragging the sound to my head.
I then recited from memory and when stuck, I consulted my book for the full text. When the alarm buzzed I turned it off, spent a few minutes quietly, told myself that I would have a good day and that I had done well and left the room
Observations and Comments
Althought it helps to do the breathing and chanting Om, the thoughts still find their way in. But just be consistent in going back to the verse and ignoring the thoughts
This is verse that I find so inspiring,
&8220; Love is patient and kind;
Love is not jealous or boastful;it is not arrogant or rude;
Love does not insist on its own way; love does not rejoice in failure, but rejoices in success;
Love bears all, love believes all, love hopes all, love endures all, love never ends.&8221;
February 1 2008
After the preliminaries I began by watching the flame of the candle, then closed my eyes. In the darkness before me I began deep breathing for a few minutes, mading a conscious effort to be aware of breathing. As I breathed in I told myself I was letting in peace and as I breathed out I told myself I was letting out those annoying thoughts. I then repeated OM about 4 times, dragging it like, Ooooommmmmm, coming from deep within and letting it reach deep into my head.
After this I read my verses and also attempted to recite it from memory. I am fairly fluent with 2 verses and the others are becoming more familiar. I read and recited a few times. The thoughts still come creeping in but I just let it go. At the end, I turn off the alarm, sit quietly for a few moments and tell myself I have done well and that I will have a good day before moving away.
Observations and Comments
The book, Yoga by Swami Venketasananda, states that it is very, very hard to Meditate and to prevent distracting thoughts. So do not be discouraged if you find this happening to you. This is exactly what happens to us in life and why we end up being impatient, nervous, rude or careless. We have to slow down and learn to focus on our daily tasks. Meditation is a tool that will help us to apply this technique to other areas of our lives. We have to continue to work at getting the mind to focus, for the moment, on the passages that we recite. The deep breathing and reciting OM definitely helps in focusing.
January 31 2008
I had a small cup of tea as I needed some refreshment. I then lit the candle, fetched my book & set the alarm. As usual I watched the flame of the candle which has a very calming effect on me. Today I used a different, tall candle, not the usual tea candles, so it behaved quite differently. It flickered in little bursts and spurts, and swayed a lot as if there was a breeze. Maybe there was something on the wick that caused this reaction. I continued to watch until the flame became calm and gentle again. I thought this was so interesting, so like our minds that we are all trying to get calm.
I breathed in and out and was conscious of my breathing. It definitely has a steadying effect. I read my verses and interspersed it by reciting it from memory. I succeeded some of the times. I concentrated on the words but I still have those uninvited guests wanting to settle in. I do not allow them to take hold of me, ignore them and continue with the verses which I enjoy so much. At the end of the session, I sat and savored the moment, said to myself that I had done well and that I would have a good day
January 30 2008
Today I decided to have half a cup of tea before meditation as I was in need of some sustenance. I did the preliminaries like finding my text and spent a few minutes just settling down. It is relaxing to watch the gentle, yet steady sway of the flame. I practiced breathing, in and out, & being aware that I was breathing, another relaxing technique. I then began reading and tried to recall the passage. I struggled a bit and went back to the text. It helps to read something that is really inspiring.
The thoughts still find their way in, and the only thing to do is to let it go and continue with the verses. The attempt to concentrate and learn the text seems to help in not being aware of the sneaky thoughts. I have improved in memorizing 2 verses now. At the end of the session I observed the flame & ended the session, acknowledging that I felt good and that I would have a good day.
Observations and Comments
I was browsing through an article on Meditation in the bookYoga by the late Swami Venkatesananda of the Divine Life Society. He talked about the need to settle in before meditation & likewise to take some time to move away, without rushing out at the end of the meditation session.. In this way you will “ carry-off” with you some of the relaxation and peace that you experienced.
He said, just as you switch the radio on and then tune, and adjust the volume, so should you prepare yourself for the quiet time. He suggested breathing in and out while being aware that you are breathing. Hold on to this, and do it again, being aware all the time that you are breathing. It will help in focusing on just one thing.
He also explained using OM as a technique to begin the session. When you say Ohhmmmmmmmmmm, let it come from deep within the stomach, and slowly let it travel through upwards, into your head. Repeat this a few times. You will find that you are concentrating on things within you, and therefore ignoring those annoying thoughts from flitting in unannounced.
For those who are uncomfortable with using the word OM, try the same technique with Ahhhhhhhhhhh or another sound that you prefer.
January 29 2008
I was somewhat unsettled today. I think that this was due to my being hungry and cold I still enjoyed the passage and attempted memorizing it as well. Thoughts continued to creep in but ignored them and concentrated on the inspiring verses. I find it a good break to pause from my reading and watch the steady flame. I am getting better at reciting the passage and I think I will soon know it very well. When the alarm buzzed I turned it off and sat awhile to savor the atmosphere before moving on. I told myself that I had done well and that I would have a good day
Observations and Comments
A lesson to be learned is that one should be comfortable before meditation begins. If you need to have breakfast or just a beverage, do that.
Dress for the weather, wrap up if you need to. We should try and eliminate the distractions that we can, as we have to continuously wrangle with our uninvited thoughts
January 28 2008
I collected my book, cell phone & candle and settled in after setting the alarm. I found that I was unconsciously repeating the word OM, with which most Hindu prayer sessions begin. It is pronounced as Ohhmmmmmmmm. It is very calming to say it like this. I then continued to read the passage and attempted to recall thee lines. This helped me concentrate so much more that I was less aware of those thoughts that sneak in. I ended the session with reading the passage one more time slowly, turned off the alarm and sat quietly for a few moments. I told myself that I had done a good job and that I would have a good day.
Observations and Comments
The sound OM is said to be the source of creation. For more on the significance of the word Om, click on OM It is said that OM “ symbolizes unfolding or expansion- when pronounced, it begins in the lungs, and ends on the lips.“. Of course if you don't feel like using this expression choose one that you prefer or none at all. These are all aids to concentration and calmness
January 27 2008
After settling in to the atmosphere of quietness, I began reading the verses slowly. When I paused I watched the flickering candle again. I begin reading again and find that in no time my mind flits to other matters. I ignore this and continue to read the verses again at a slow pace. I enjoy what I read, this is always an inspiration to me. When the alarm buzzers, I turn it off and sit for a while to savor the calmness. I tell myself that I have done a good job and that I will have a good day.
January 26 2008
I use a different room today. I settle in after getting everything ready and lighting the candle. I sit awhile and feel the calmness that just lighting the candle has generated. I then read my verses. As interested as I am in the text,I find myself also paying attention to some other thoughts. I go back with more of an effort to concentrate on the verses. I find that when I read the verses slowly, I am better able to focus on the text. So I do that for a while and I find that I also appreciate the words so much more. When the alarm buzzes, I switch it off, sit for a few minutes and tell myself that I had done a good job and that I would have a good day.
Observations and Comments
I found that reading at a slower pace aided with concentration. Hand in hand with meditation is the philosophy advocated by Sri Eknath Easwaran, Thich Nacht Hahn and other teachers of meditation that we need to slow down. If we want serenity and less stress, this exercise of reciting slowly is good practice.
January 25 2008
I gathered my book, a cell phone to set the alarm, a lamp upon which I place a candle and then lit the candle. I found my passage on, The Epistle of Love, set the alarm and then sat upright. I watched the flame for a while. It has a very steadying effect just to concentrate and watch that almost almond shaped flame, so perfect & rich with color.
I began reading and again found the passage so uplifting. I marvel at the words about love. I still find thoughts drifting in. I continue to read and again from some place these other thoughts come creeping in. What a busy mind I must have. But I read again and try really hard to pay attention to the words. That helps and I find again, comfort in reading this to myself and trying to take it all in without distractions. When the alarm buzzes I switch it off and read the passage one more time. I am now getting familiar with the words. I look at the candle again, snuff it and tell myself I did a good job and I will have a good day.I feel good. Looking forward to my next session tomorrow morning. Will you join me?
January 24 2008
I seated myself comfortably in a large armchair and opened my book to the chosen passage. I set the alarm for 15 minutes. I lit a candle and enjoyed watching the flickering flame which helped to acclimatize me to this experience.
I then read a passage from St.Paul titled, The Epistle of Love. I really liked this passage. It is very relevant for me at this time. But instead of just concentrating on the words, my thoughts were saying,“ I have to share this, Oh, my friend should read this. ” I went back to the passage and tried to just take in the words, but again I was distracted by wanting to share this information. I did manage to read the whole passage 2½ times before the alarm buzzed. I switched it off and finished reading the passage. I spent a few minutes to just savor the feeling of quiet & peace, dowsed the candle, closed the book and said to myself that I did a good job and that I would have a good day.
I felt uplifted and calmed by the passage. I look forward to my next session tomorrow morning.
Use this convenient form to post your questions or comments. Your email address will not be shared with any party. Your privacy is respected.