My Meditation & Mindfulness Practice.
My Meditation Tray. I created this tray after being frustrated with trying to find a consistent meditation spot since the arrival of our fur babies and the temperature of the yoga studio being inconsistent. I have several chairs that I use, and this tray is very portable so that I can sit anywhere.
I was first introduced to meditation in my early 20’s when my lovely mother took me to a weekend training hosted by the Silva Mind Control Method. I was initially reluctant because hearing “mind control” made me wonder if this was how she would gain control of my wild ways. But, given that she introduced me to yoga, swimming and gardening, and many other wonderful things, I figured she could be trusted. It ended up being a fantastic event where I learned about the power of our minds- controlling it ourselves, not by others, when we take the time to focus and access our inner wisdom.
It’s been close to 40 years since that auspicious weekend. Since then, I’ve learned more about meditation and mindfulness in my yoga teacher training, courses at the Centre for Mindfulness Studies, and decades of experimenting with many methods.
I played around with different styles of meditation but didn’t take it seriously until I did my yoga teacher’s training in 1998. This training was a boot camp immersive experience that involved living on an ashram for a month and participating in morning and evening meditation. When I returned home, I was diligent and continued practicing sitting in the lotus position twice a day. I managed this for about 6 months, but it was not sustainable because of my job demands and single parent duties.
I continued with a morning meditation but shortened it to about 10 minutes and ensured I sat on a comfy chair, making my knees very happy. Then this routine was no longer possible because my daughter started to wake up early. I had to adjust again, and luckily my job at the time was a 5-minute walk from a beautiful cathedral, and I would spend part of my lunch hour meditating in the pews.
While recovering from depression during two medical leaves, I tried different things, but sitting and meditating were stressful. I swam at the local Y every day, focusing more on mindfulness than meditation. During my last episode in 2014, I went for walks every day and, after about 3 months, was able to sit for guided meditations.
My point in sharing these different experiences is to show that you have unlimited possibilities to create space in your life for meditation and mindfulness. There is so much flexibility that makes it possible to find a way to work for you.
In the early days of practicing meditation, I was keen and sat like this during my practice. I stopped this years ago, and if I were to do this now, my knee caps would pop.
This is the position that I sit in now for my practice. I ensure my back is straight and I’m very comfortable.
During the last few years, I have created entirely different practices. Currently, my morning meditation looks like this:
I sit on a comfortable chair with my feet placed on the floor.
I set my meditation tray in front of me.
I light a candle.
I use mala beads to count my breaths.
I use a mantra-Om Namo Narayanaya-a chant for world peace.
Sometimes I’ll play soothing music-Liquid Mind is my favourite.
I do this for 15 minutes (I set a timer on my iPhone)
At the end of the 15 minutes, I spend a few minutes doing a Loving Kindness Meditation, sending blessings to all my loved ones, anyone suffering, and the world.
I spend a few minutes on pranayama (breathing exercises).
I write in my 5-Minute Journal.
Sometimes I do a reading from one of my card decks.
Mala Necklace
Traditional mala necklaces have 108 beads, reflecting a sacred number in Hinduism and Buddhism. The necklace also has a tassel, and there’s usually a more prominent bead called the guru bead attached to the tassel.
How to Use a Mala Necklace
There are many ways to use the necklace. One way is to drape the necklace over the fingers of your right hand except the thumb, as pictured. Start by placing your thumb on top of the bead next to the guru bead. At this point, you can connect to a mantra or your breath, or both, and then move your thumb to the next bead and repeat.
Mantra Meditation
Choose a favourite word, phrase, prayer, or fragment from a poem, and repeat it slowly and softly, either mentally or audibly—examples: om, peace, love, joy etc. The act of repeating a mantra is called Japa and is part of Maharishi Mahesh Yogi’s Transcendental Meditation. Affirmations also work. “I am relaxed” or “I am calm and alert.” “Thank you!”
Mala Necklace
I’ve used a Mala Necklace on and off for decades, and it’s been a regular part of my meditation for the last few years. It helps me stay present and ensure that I breathe consistently.
I drape the necklace over my fingers (see above pic) and use my thumb to count and move them. I start with the bead next to the guru bead/tassel. Once my thumb is on the bead, I inhale and silently repeat my mantra, exhale and repeat my mantra, and then move my thumb to the next bead and repeat.
My mala necklace beads are made from sandalwood, and many are made with beautiful gems and stones.
There are mornings that this routine doesn’t happen, and I’ll then focus on mindful activities- a silent walk or my yoga practice if this is the case. When I miss my morning practice, I feel the difference. This consistent routine helps me manage my anxiety and depression symptoms and explore my emotions, so I’m responding instead of reacting to situations. I also find that making decisions is more accessible, and I have more creative ideas because I know I’ve created space for them.
Be well & present.
Anita
