Imagine the world without anger, without greed. We have the power, the tools, the skills and the resources right now to build a peaceful world, where people live in harmony with the Earth and each other. This blog explores ways we are doing just that, one post, one change, one day at a time. Join me. Tell your stories. Ask for help. Spread your ideas for making the vision real and, well, ordinary.

Thursday, January 12, 2012

One simple meditation step you can use every day

Mom's garden, from the meditation bench
© L Kathryn Grace - All rights reserved
Yesterday, in Bliss in the Dentist's Chair, I promised to share the simple meditation technique I learned years ago that made my trip to the oral surgeon so easy.

For years I studied meditation techniques. All too often, I felt tension at the thought of sitting down to meditate. How in the world could I possibly empty my mind as the books and teachers suggested? My mind is never empty! One day, somewhere along the way, I read about a simple technique of focusing ever so gently on the breath.

I wish I knew where I read it, possibly in one of Pema Chadron's books.

Here's the gist of it: Set a gentle timer to let you know when the time is up. Ten minutes is perfect for a quick, restorative session in a busy day.

Sit comfortably, feet flat on the floor, or tucked tailor fashion.

Set your intention for ease. This is not about doing it right. There is no wrong way. Ease is the important word here.

Now, focus your attention on the breath coming into your left nostril. Cool air in.

Next, focus your attention on the breath coming out your left nostril. Warm air out.

That's it. Thoughts will come. Acknowledge them. Give them a mental bow. Thank them, perhaps. Or just gently acknowledge them. Then, just as gently, return your focus to the breath coming into your left nostril. Cool air in. Warm air out.

Repeat as frequently as needed until the timer signals the end of the session.

Remember, there is no right and no wrong, just gentle focusing and refocusing on the breath at the tip of your nostril. Cool air in. Warm air out.

For a more full version of this meditation, see Ten Minute Meditation. If you've never tried something like this, give it a go and let me know how it feels, will you please?
We make peace in a million small ways every day.
All text and images, unless otherwise noted, copyright L. Kathryn Grace. All rights reserved.


Sharon said...

I did this this morning, and found it relaxing. I read just yesterday about focusing on breathing and with eyes closed looking at the tip of the nose as you breath cool in and out one side at a time. So I did that too. Focused on the tip of my nose, one breath in, one out, one side at a time. Relaxing. Helpful at work too. Hard to quiet the mind still, but getting easier to feel the relax coming on.

Dee said...

Dear Kathryn,
I will try this. Today is a Meniere's day for me with much lightheadedness. So mostly I'm resting. Every so often I read a blog. I plan on following your ten-minute meditation tomorrow morning. I'll let you know how it goes for me.


Deb Shucka said...

What a wonderful way to begin meditation. Thank you so much for sharing. I love that you're writing regularly again.

Richard said...

I too enjoy photography. The photo of your mother's garden is peace-inducing in and of itself.

Thanks for following. I've had a difficult January and haven't written much of anything (my wife had a full knee replacement). I've been very busy with helping her and raising my 2 1/2-year-old grandson. It's been overwhelming at times.

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