Soul-Centered Released Today

 

Just released today… A new book that just might transform your life!

	Order your copy of Soul-Centered today…..  |  |   And start meditating right away! Be gently guided through an 8 week program with over  20 meditations and meditative practices that will completely support your practice for a true transformation in your life. Discover how you can easily begin to meditate – you’ll learn to focus your attention not only while you are sitting quietly, while walking, eating, waiting in line, sitting in a meeting, or doing just about anything! Get your 5 essential keys to a successful meditation practice so you know you are doing it right, even if you are one of those whose mind races the moment they sit down to meditate. Find out what the latest research reveals about you, the way you think, and how meditation can actually change the structure of your brain to help you to be more peaceful and more compassionate! Learn how to focus, find peace, take care of yourself, and reduce stress with the Peacefinder and Mindful Living exercises. There are tips for better sleep, better digestion and you’ll even discover how to set up your own personal one-day retreat. Discover how you can live  a soul-centered life as you enhance your self-awareness, find more peace, approach life with an open mind, develop compassion for yourself and others, experience intimacy with your own soul, become a better listener to yourself and others, focus more attention on what matters to you – those you love, your desires, what you’re grateful for, your dreams and your life. Get your copy of Soul-Centered today!  |  |

Love Thy Neighbor

The Golden Rule

The Golden Rule and variations on that theme have been in effect since ancient times, from Babylon and Egypt to Greece and China.  It’s written about in the Bible, the Torah, and is found in Buddhism, Hinduism, Islam, and Jainism.

The Golden Rule and the Love thy Neighbor commandment instruct us to do unto others as we would have them to unto us. Or love the other as we love ourselves.

Often when we look at these tenets we see them as instructive in ways to treat the other. Being kind and generous to others is rewarded.  It’s even said in the yoga tradition that the path of service, or karma yoga, can lead to enlightenment. I don’t doubt that, but why is it that flight attendants have to remind us to put our own oxygen mask on in an emergency before we help others, could it be we forget to take care of ourselves in the name of service?

Let’s look at this rule or commandment more closely.  We often overlook the basis of the rule or commandment – which refers to how we’d like to be treated, or even how we treat ourselves.  Love thy neighbor as thyself.   Putting this practice into effect has to start with loving ourselves. How do you love yourself? Sometimes when people come to learn to meditate we take a look at how they treat themselves. Every one of us has thoughts in meditation or sometimes drift off in a daydream, but there are some students that are so hard on themselves when this happens – getting angry or frustrated with themselves – a habit they’ve fallen into as a way to make themselves do it right. Some people simply believe they can’t do it at all, or that there is something inherently wrong with them. Of course they can meditate, I remind them. I’ve never yet met someone who can’t.

I suggest that they practice being sweet to themselves, in and out of meditation. And by sweet, I don’t mean buying a new outfit or an ice cream, I mean actually being kind to yourself, and paying attention to yourself. Maybe you’ve forgotten your own inner loveliness. You are wise, you are kind, you are aware, and you know what is good for you on a very basic level. Being unkind to ourselves can simply be an old habit. It might come up that someone stays in a relationship that isn’t nourishing, or they say nasty things to themselves when they look in the mirror, or don’t take good care of their body, or don’t listen to their own inner wisdom. What if we treated our neighbor based on the ways that we sometimes treat (or loved) ourselves? We’d ignore them, say nasty things about them, or not care about them in some way. You see how that goes?

How we treat ourselves can inform everything we say or do. We have to become aware of it first, we each have to expand our awareness. I’ve written about really listening to yourself, discovering your intuition, asking yourself what you really want, living in tune with nature, beginning your meditation practice, and remembering to be grateful. But it all comes down to loving one’s self – which is often more difficult than it sounds. It takes practice.

There is a Buddhist meditation practice known as Loving Kindness (You don’t have to be Buddhist to do it.) It has the immediate benefit of sweetening and changing old habituated negative patterns of mind. In this simple practice, one begins with truly experiencing love for themselves, and from there, one meditates on kindness to others.

It goes like this:

• Sit down and relax your body. Give yourself three slow, deep breaths through your nose and then let your breath return to a natural rhythm.
• Bring your attention to your heart center, gently place your hand there if you like.
• Take some time to cultivate a warm and gentle feeling for yourself.
• Silently say some sweet things to yourself, with a sense of sincerity, kindness and warmth (see some examples below.)
• Notice how your heart and mind respond. There is no need to hurry.
• Experience your heart slowly fill with the warmth and bliss of your own loving intention.
• After you give yourself the attention, you can then have the same intention for all beings to be well and free from suffering.
• Keep your eyes closed for a few minutes and enjoy for a few moments your state of being.
• Take three breaths through your nose, deeper than normal, and come back to yourself and the environment you are sitting in.

Here are some intentions I use, choose one that resonates with you, or come up with your own:

• May I be filled with loving kindness. May I be peaceful and at ease. May I be free from suffering.
• I am safe. I am cared for. I am loved and all is well.
• May I become an intimate, kind, and friendly force for myself and all of life.
• May I be completely present in my own life.
• May I know and experience the Divine fully.
• I accept myself exactly as I am and exactly as I am not.
• May I remember the universal kindness which surrounds me at every moment.
• There is no one on earth who is more deserving of my love than me.
• May I be on my own side and not betray myself.

The more I practice Loving Kindness, the more I learn to know myself as a person capable of warmth, of sweetness, of love and a peaceful response to life. I trust myself more and have more to give. Each act of kindness to others then becomes an act of gentleness to myself and to my own spirit.

© 2011 All Rights Reserved. Sarah McLean, Sedona Meditation Training Co. www.SedonaMeditation.com

Lightness of Being

Stress Free Living through Meditation

Have you ever  had a day or two when you felt completely in harmony with yourself and life? 

Perhaps you woke up feeling great, you had a chance to meditate, pray, journal or whatever your morning ritual is, your needs were being met before you even thought of them, your intuition was right on, you got perfect parking spaces wherever you went, you ran into the right people right when you needed to connect with them, everyone you met gave you a compliment (and you believed them), you saw the good in everyone, time flowed perfectly – you were never late or rushing to go somewhere, your creativity burst at the seams, you expressed yourself easily, and you felt like you were smiling from the inside out.

This happened to a client of mine. She described how she felt in the flow of life, where she saw everything and everyone including herself as luminous, peaceful, powerful, and whole, full of potential. Then after a few days of bliss, unexpectedly, she woke up one morning and the feeling of lightness and perfection was gone. She described her self-talk as going something like this: “You can’t follow your dream, who do you think you are?” “You aren’t good enough.” “You need to do A LOT more than you are doing.” She was left deflated and discouraged.

What happened? Why didn’t that lightness of being last?

There could be many reasons, and hers was that she was overworking. The effects of the physical stress were what blocked her mind and body’s ability to maintain that good feeling.

Stress. What is it really? If you were to ask a dozen people to define stress, or explain what causes stress for them, or how it affects them, you would likely get twelve different answers. What is stressful for one person may be pleasurable or have little effect on another. And, we all react to stress or stressors differently.

It can go like this: something doesn’t go your way, and then stress occurs. Are you bored with your job, and you wish it were more interesting? Stress. Do you desire a better relationship with someone and all you do is argue with them? Stress. Do you desire a pain free body and you have pain? Stress. Do you desire a peaceful world, and you keep hearing about war and violence? Stress.

Stress can also be caused when we don’t get enough sleep, eat food that isn’t good for us, say ‘yes’ when we mean ‘no’, or ‘no’ when we mean ‘yes’, or when we don’t live in tune with nature’s daily, seasonal or lifecycle rhythms. It can accumulate due to toxic environments, undigested experiences or emotions, or painful relationships.

Stress affects everyone both physically and mentally. You can ignore the feeling of stress or temporarily wish it away, drink it away, or watch TV to forget about it. However, once the masking effect ends, the stress is literally still there, blocking your creativity, wholeness, bliss, health, and peacefulness.

Left unchecked over time, stress can cause tension, anxiety and panic, high blood pressure, chronic pain, headaches, respiratory problems such as emphysema and asthma, sleep disturbances, gastrointestinal distress, fatigue, skin disorders, mild depression, and irritable bowel syndrome.

Your birthright is to experience yourself as blissful, joyous, energetic, creative, peaceful and loving. WE start out that way, just look at a young child, full of energy and bliss. As we get older the stress compounds in our nervous system, and if we don’t get rid of it, it masks our fullest expression of who we really are.

Most of us cannot go through life completely avoiding stress, it is just not possible. Yet there are a few effective ways to deal with it. Sleep is one way, meditation is another.

Meditation is proven to be the perfect antidote to stress. It counteracts the physical and mental component of the flight or fight syndrome. Did you know that the purpose of yoga and meditation is to reduce the stress in your nervous system so you can experience and maintain higher states of consciousness and experience your full potential?

This is good news. As we meditate, and the stress dissipates, we become healthier, happier and able to realize greater self-awareness. People who practice meditation regularly report that they experience greater intuition, more creativity, increased mental abilities, improved memory and a decreased need to visit a doctor compared to before they began to meditate. They are ‘tapping in’ to the intelligence that pervades our world.

Studies have even shown that meditation can reduce or reverse cardiovascular disease and improve the ability to cope with chronic illness.

Although there are many different ways to meditate, I recommend that you try a meditation that isn’t about imagination or affirmations. We teach simple mantra meditation techniques, including Deepak Chopra’s Primordial Sound Meditation, to train your awareness to go transcend thought. It then relieves the effects of stress. The meditation techniques we teach help you to reconnect with the part of you that is most real and most true. Eventually, through meditation, you’ll find that you can maintain a sense of balance and peace no matter what the outside world is up to. And when you do it, you too can experience your true lightness of being.

Join a meditation class or a free introduction to meditation, look at our new online schedule, or listen to the Meditate CD so you can learn to meditate, or if you already know how to meditate and have been taking a break from it, here’s your reminder to begin your practice again.

Your Spirit is Unbreakable

Recently, a student told me her spirit was broken. I believed her at first, she had gone through a stressful breakup and seemed a bit down. But then it occurred to me that it was impossible for the spirit to ‘break’.

I remembered an ancient saying from India about the soul …..Vasangsi jirnani yatha vihaya … meaning, “Fire cannot burn it, water cannot drench it, wind cannot dry it, weapons cannot cleave it…” Na jayate mriyate va kadacin… which means, “The soul is never born and it never dies. It has no beginning, it has no end, no past, no present, no future.” Sounds unbreakable to me.

So how can one feel their spirit is broken? Perhaps it is when the qualities of the soul are masked by the effects of stress.

Stress is truly a psychophysiological response that impacts your nervous system, and if it isn’t released in some way, stress can build up and cause disease. And when a traumatic event happens, the stress builds up even more, weakening the immune system, inhibiting the body’s intelligence to heal or bring balance back, creates stress hormones that cause depression, and somehow keeps the qualities of who we are, our soul, from shining through. That could be when we feel as if our spirit has been broken. I think the effects of stress break our lines of communion or illumination from the soul. I know that sounds weird, but bear in mind, I am writing to you from Sedona.

Take a moment to turn your attention to the one who is reading this page. Keep reading, but notice where your attention is coming from. Do you feel a presence there? A sense of awareness?

You probably already know you are not your thoughts – you are not the conversation you are having in your mind like, “What am I going to have for dinner?” Or, “I really should call so and so.” You are not your body either. If you break a leg, are you broken? No.

“Everything in your life is constantly transforming – transforming within a presence that’s always there. That presence was there when you were a newborn baby, it was there when you were a child, it was there when you were an adolescent, just as it’s there right now. And it will be there when you are very old,” says Deepak Chopra.

This presence is often called pure awareness, spirit, consciousness, the field of intelligence, the inner self, or your soul. It calls your ever-changing body, with its myriad of thoughts and roles it plays, ‘home’. And perhaps it calling you to become more intimate with it. No one else can do that for you.

You can become more intimate with who you really are – commune with your soul – in a few different ways: through silent meditation practices, by spending time in nature (without your cell phone), and by practicing non-judgement (I don’t find that very easy).

The trick is to shift your reference point in your life away from the changeable, transitory experiences (like roles, environments, thoughts, bodies, breakups) to the awareness of this presence with its many qualities: bliss, spaciousness, flexibility, infinite possibilities, silence, and so much more.

How can we culture this relationship and become intimate with this presence? Of course, meditation is my choice. That, and spending time in nature. My daily practice of meditation reorients my awareness towards this presence, and keeps the awareness of it in the forefront of my experience – in almost every situation. It also releases stress and the impact of stress in my nervous system so that I can maintain a more wholesome outlook through life. No matter what, the spirit cannot break. So don’t worry.

Meditation: Hanging out with your self

Jeanna Zelin is a student of Sarah McLean’s.  We often get asked the questions what is meditation and how do I meditate in my hectic life.  We would like to share Jeanna’s experiences and explorations with you.          

It’s Saturday morning, and I’m driving north on the 101 to Scottsdale.  Only this time I’m not heading to Scottsdale Fashion Square or to some hip, new restaurant.  I am off on one of my boundary-expanding adventures.  I am stepping out of my daily routine to learn how to meditate.

It’s already around a hundred degrees out, so I figure sitting in a cool, studio suite learning to clear my inner clutter might not be such a bad way to spend the day.  Besides, taking a break from the techno-charged world of cell phones, e-mail, IPODs and Blackberries might do me some good.

Sarah, the teacher, has a very soothing manner, and her eyes dance as she describes the practice of meditation and what we will be learning over the course of the weekend.

My mind wanders as I contemplate how I will ever be able to sit through a class on keeping my mind from wandering.

I would later learn that meditation is not about forcing my mind to be quiet; rather it’s a process to rediscover the quietness that is already there underlying the chatter of my thoughts.

Sarah talks about how there’s no good or bad meditation,  no judgment and no criticism.  “Anyone can meditate,” she says.  “Just bring your attention to your primordial sound, and whenever you notice your attention has drifted to other thoughts in the mind, or sounds in the environment, bring your attention back to your mantra. It doesn’t matter how many times you lose your mantra.”

In just a half-hour spent in my own silence, I learned more than I ever would in my usual, hyper-distracted and information-overloaded life.

So I decided to delve deeper into the realm of meditation.  Here’s what I discovered.

Meditation: What is It?
Webster’s Dictionary defines meditation as “engaging in mental exercise (as concentration on one’s breathing or repetition of a mantra) for the purpose of reaching a heightened level of spiritual awareness”.  Other definitions I’ve heard describe meditation as a way to tap into the sacred silence that lies within or how to get in touch with your true nature.

The word meditation is derived from two Latin words: meditari (to think, to dwell upon, to exercise the mind) and mederi (to heal). Its Sanskrit derivation medha means wisdom.

I like Victor Davich’s definition from his book, 8 Minute Meditation: Quiet Your Mind.  Change Your Life.  He says that meditation is allowing what is.

Sounds too easy.

Of course I would find out that it’s not that simple.  Meditation requires patience (with yourself) and practice (by yourself).

Meditation usually involves slow, regular breathing and sitting quietly for 15 to 20 minutes.  While there is no right or wrong way to practice, most instructors agree that it’s best to find a fairly quiet place free from distraction.  Sitting is sometimes preferred to lying down (in order to avoid falling asleep).  Then simply relax your muscles and breathe in a free and natural way.

In his book, Getting in the Gap, Dr. Wayne Dyer explains meditation as a way to get in “the gap,”  which is a place between your thoughts.  It is the place where you can be still and release yourself from the 60,000 thoughts hurtling through your mind during the course of a day.

Practiced for nearly 5,000 years in Eastern religions, meditation seems to also have become more mainstream in Western cultures.  Americans are learning to take the time to sit and say “Om.”  Probably in part due to the scientific evidence that shows how meditation produces long-lasting changes in brain activity, improves health, and reduces stress.

Benefits of Meditation
Recent research indicates that meditating brings about dramatic effects in as little as ten minutes.  Meditation can reduce the effects of such illnesses as stress, anxiety, high blood pressure, chronic pain and insomnia.

In people who are meditating, brain scans have shown an increase in activity in areas that control metabolism and heart rate. Other studies on Buddhist monks have shown that meditation produces long-lasting changes in the brain activity in areas involved in attention, working memory and learning.

According to Dr. Herbert Benson, author of the Relaxation Response and professor of medicine at the Mind Body Medical Institute at Harvard University, found through his research that meditation acts as an antidote to stress.  Under stress, the nervous system activates the “fight-or-flight” response. The activity of the sympathetic portion of the nervous system increases, causing an increased heartbeat, increased respiratory rate, elevation of blood pressure and an increase in oxygen consumption. This fight-or-flight response has an important survival function. It helps an organism run quickly to escape an attack or to fight off an attacker. However, when this stress response is activated continuously, as happens for many people in today’s over-scheduled world, the effects are harmful. And the flight or fight response does nothing to help when you have too many emails or are stuck in a traffic jam.

Through his research, Dr. Benson demonstrated that the effects of meditation directly counteract the fight-or-flight response.  Meditation decreases the heart rate, respiratory rate, blood pressure and oxygen consumption.  Those who practice meditation report feeling more relaxed and generally experience an overall state of wellbeing.

Types of Meditation
There are many traditions and countless ways to practice meditation.  I googled “types of meditation” and got 2,110,000 results.  There is not just one way to meditate. You must find the way that is best for you personally. It does not matter what technique you choose, the foundation of all techniques is focus and attention.

Some of the more widespread types of meditation include: transcendental meditation, vipassana meditation, Zen meditation, Taoist meditation, mindfulness meditation and Buddhist meditation.  There are perhaps hundreds more methods out there.

The course I took is called Primordial Sound Meditation.  Derived from the yoga tradition of India and recently popularized by Dr. Deepak Chopra, this technique is based on the basic sounds of nature.  Once you learn the unique vibration of nature that corresponds to the exact time of your birth, you repeat this as a mantra.  Focus on this mantra helps take our awareness away from the repetitive thoughts of daily life brings our awareness to our own inner silence.

This place of being still and connecting to something deeper within ourselves is available at every moment.

And given our current manic pace and over-scheduled lives, a little “being” sure beats more “doing.”

Article by Jeanna Zelin

Finding Your Real Voice

The Yoga of Writing – A Women’s Meditation and Writing Retreat

For many, writing is a spiritual practice which leads to a profound experience of timelessness and present moment awareness.  A single moment of inspiration can become an eternity.  That is also true of meditation. For those who practice meditation, life is transformed physically, spiritually, and emotionally.

During the retreat, we’ll give attention to silence, stillness, and the present moment. You’ll listen to and trust your own voice as you transcend your inner critic and express your authentic voice from the womb of spaciousness and creativity.

Discover the ease of writing practice and meditation, and how to use these practices to enhance healing, authentic expression and self- awareness.  You’ll write, listen to yourself, and be heard, perhaps for the very first time. No writing or meditation experience is necessary.

Facilitated by meditation mentor Sarah McLean & writer/artist Victoria Nelson.

At the Briar Patch Inn in Sedona, Arizona: Nestled in Oak Creek Canyon just a mile north of Sedona, along the lush banks of Oak Creek, sits the Briar Patch Inn – a secret hideaway which nurtures your relationship with nature.  The retreat location sits at the base of red rock mountains, surrounded by majestic canyon oaks, and dappled sunlight, creating a healing, magical oasis with private and shared cabins. The retreats in Sedona are limited to 15 women, lodging onsite with private and shared cabins available. To find out more about the retreat in Sedona call 928.204.0067.

Spirituality: The Next Starbucks?

A few years ago, millions of people from around the globe were logging on to Oprah.com for Eckhart Tolle’s New Earth, Awakening to Your Life’s Purpose book study and webinar. It was the NY Times #1 bestseller of the moment. What is going on? Are meditation and spirituality going mainstream? I hope so.

Spirituality isn’t just confined to the New Age movement anymore, it is undeniably migrating to the center of mainstream cultural awareness. I mean, Oprah meditating live in front of millions of people? Yes, it happened.

What used to be considered a private aspect of life is spilling over into the public domain and onto the internet. Spirituality is becoming more popular, trendy even. And I am happy about that.

People are actually shopping for meaning and purpose. My husband is reading Michael Moe’s book, Finding the Next Starbucks, that says spirituality is a trend that is growing dramatically. I often imagine a meditation center next to every Starbucks. Meditation is a great way to start a day, better even than a grande half-caf soy latte.

When I worked at the Chopra Center in California, we started our day with a group meditation. It actually made my job easier. If for some reason I was late doing it, or had to miss it all together, I really felt it. It’s almost like not having your cup of coffee in the morning.

I believe the single, most significant step to opening your awareness or awakening to who you really are is by meditating every day.

How? Don’t worry, you can do it and you don’t have to join a religion, wear special robes, eat differently or believe anything. You don’t even have to stop thinking. Find a meditation class that focuses on a type of silent meditation, and be sure that it doesn’t emphasize any goal – like finding your animal totem, spiritual guide, or figuring out your past lives.

It is only when your mind is still, that you can truly experience the your true essence , your true self – the you that is beyond the roles you play and your self image.

The journey toward self-discovery that silent daily meditation activates will bring you inner contentment and clarity more quickly and completely than any other single activity I know. And once you experience the restful, deep stillness and peace that meditation provides, you will radiate that peacefulness to others. And over time, you’ll want to meditate more than you want that cup of coffee in the morning!

Sarah McLean talks with Conscious Media Network

Preview  – talking about meditation, of course.

Hi there, here’s a snippet of my interview with Regina of the Conscious Media Network.

Do I Really Have to Sit Like That?

These days we are constantly stimulated – mentally, emotionally and physically. Not surprisingly, taking a break from this stimulation actually improves your health, your work, your relationships, and your life.

That is why meditation is becoming more and more popular. It is a great way to take a break, unplug, and reduce stress that builds up and causes disease.

Did you know that over 60% of all doctors’ visits are due to stress related complaints? Meditation is the perfect antidote for stress. And it is a great way to find out who you really are.

Meditation is a time-tested practice that benefits mind, body and spirit. Through inner exploration, meditation awakens creativity, healing, and transformation.

Quieting the mind, or meditation in general, can seem impossible to do especially for a beginner. The mind is used to wandering and being focused outward, and focus inward might not come easily at first. Through the practice of meditation, the nervous system grows used to turning inward.

Here are some misconceptions I hear all the time about meditation and the reason people are not so sure they can do it. And information to set you straight.

I can’t stop thinking.

That’s right, you can’t – it is nearly impossible to stop thinking by thinking about it.   The nature of the mind is to think, like the nature of your eye is to see.  Over time, as you practice meditation correctly however, you’ll find that you can easily access more and more subtle levels of thinking, and eventually, more and more silence.  The mind stops thinking on its own, for a moment or two. Thoughts will always be a part of your meditation.

I will have to work very hard to meditate correctly.

Meditation is something that anyone can learn.  I haven’t met one person who can’t do it. It does take the ability to sit relatively still, with your eyes closed or semi-closed, and the willingness to put your attention on a focus. Most people can do that. Some meditations have you focus on an area of your body, or a color, a candle flame, a sound, or a thought. You’ll need to spend a few minutes every day to practice turning your attention inward, but anyone can do it. Most people can do it easily the very first time.

I’ve  listened to CDs and read books, and I can’t do it.

As long as you can sit down and close your eyes, you can meditate. Most people have so many expectations about what they should be experiencing in meditation, that it can make it nearly impossible to sit easily without effort. I always suggest that people get professional instruction by someone who has had years of daily meditation experience. I also think it is helpful to have a seasoned meditator to practice with sometimes, so you’ll gain confidence that you can actually do it.

I’ll have to wear unusual clothing.

You don’t need to wear a special robe, hat, or love beads  You don’t need to chant out loud either. Though you can if you want to. But it doesn’t necessarily make you more of a meditator.  Meditation is a personal experience: you do it the way you want to by following the techniques that suit you and your lifestyle.  Always be kind to yourself, and stay with your own integrity. Just because some people insist you should look a certain way if you are really into meditation, heed your own inner wisdom, trust yourself and do what you want.

Meditation will make me too relaxed to get in the game.

Most people are used to functioning while being tense or stressed, and they feel it’s the only way to get something done. You know, Red Bull, caffeine, performance, competition, beat yourself until you get it right. In reality, over time, the effects of stress can lessen your ability to concentrate or make good decisions.  You won’t become lazy or too relaxed: you’ll be clearer, and operate in your life from a place of centeredness and balance. You’ll probably gain some focus, creativity and better concentration. With meditation, you’ll learn be more relaxed and you can do less and accomplish more. Nice!

Isn’t it dangerous? Won’t I leave my body or run into evil spirits?

I live in Sedona, and there is an emphasis on the experiences in meditation. But I look for the experiences in my life to show me whether meditation is working or safe. Some people get great insights and others love it when they lose a sense of where their body begins and ends.  But my experience over the past 20 years has been that meditation isn’t like that, at least the type of meditation that helps you to transcend the world of thought and form.  The real reason to meditate is to have a better life. There are so many experiences you can have in meditation: you’ll have thoughts (lots of them), get distracted by noises outside, feel uncomfortable, see colors, feel relaxed, feel restless, feel bliss, etc. But the real measure of how your meditation is working is by taking a look at your life. Are you happier, healthier, more relaxed? Are your relationships more fulfilling, are you making better choices?

I’ll have to change my religion, because Buddhists and Hindus know what’s up.

Meditation is a practice, not a religion. Many of the techniques come from an Eastern religion of philosophy, but meditation can be secular too. It is really about closing your eyes, sitting still, and reconnecting with who you really are. You can meditate if you are atheist, Christian, Muslim, Jewish, Quaker, Buddhist, Hindu, anything. Regardless of your background or beliefs you can meditate. It might even make you more connected with the religion you already practice.  Or it might strengthen your connection with your creator, whatever your belief is.

I am so busy, I don’t have the time in my day.

How long do you wait in line for a latte? How much time do you spend checking your email? Most of us have five minutes extra a day. It is totally worth taking this time out for a time in. I think of meditation as the perfect way to reduce stress, and it rejuvenates me.  If you meditate for a short time each day, you’ll receive more benefits than sitting in front of the TV or surfing the internet. It’s all about priorities, and your health and happiness.

It is for weirdos.

I used to be considered weird by my family, before they got married, had kids, got jobs, got stressed. I headed off to an ashram, lived in a monastery, made meditation my priority.  Now that their kids are teens, and they themeslves aren’t kids anymore, they realize that I might be onto something.  They ask me how I am so happy, why I look so good, and why I am so healthy. Yes, in our culture, it might just seem strange to see someone sitting up with their eyes closed, in silence, without their iPod in, for an extended period of time, but it really isn’t.  That being said, some people who meditate are definitely weird and have really unusual beliefs. But there are people like that everywhere.

I cannot sit like that.

Even though sitting in the lotus position, a traditional yoga posture for meditation; it’s not required for you to sit in any special way.  If crossing your legs is uncomfortable, it won’t help you to turn your attention inward. You can meditate while you are sitting down almost anywhere – as long as you are not driving. I teach people to sit in a chair and they can have their back supported, or not. It is best not to lie down (you’ll fall asleep and that is NOT meditation.)  Some people sit on cushions on the floor, others sit up against their headboards when they wake up in the morning. It is totally up to you. The most important thing is that you do it!

There are many different types of meditation. Some examples are following the breath, repeating a mantra out loud or silently, chanting, walking meditations, or gazing at a candle. Find out more here. Each individual has a unique experience with each one. You’ll find what works for you.

Just for a few seconds, notice the way the breath is flowing into and out of your body. There are many little things to notice about the way breath feels, and if you start paying attention to it, you can settle into meditation.

Anyone can learn to meditate. Don’t have any experience? Don’t worry. If you can think a thought, you can meditate, and you don’t have to change a thing – not your diet, your religion, your beliefs – nothing. You just have to have the desire to do it and then take a short time out every day. You’ll notice the benefits unfold naturally and effortlessly.

Sarah McLean director of Sedona Meditation Training can be reached at (928) 204-0067.

Good Reasons to Meditate

 At a recent group meditation, we shared with each the reasons we keep meditating.  I thought they would be of interest to you.  Some of us have been meditating many years, and others just a few months.  We all agreed on these benefits.

 Because of meditation…….

• I don’t get so triggered, I feel a sense of equanimity in almost every situation.
• I have more trust that everything is unfolding perfectly, and faith that life is good.
• I feel like I am on the right track and that improves my self confidence.
• I am much less anxious and feel calm and centered.
• My spiritual life has improved, I feel a connection with my higher power that I hadn’t felt before.
• I can stay in the moment. I worry less about the future and how everything is going to turn out.
• I don’t take what happens personally.
• My relationships are more fulfilling, and I communicate my needs more easily.
• My aches and pains are gone, and I feel really good.
• I actually can hear my intuitive voice and I follow my intuition more.
• I experience a lot more synchronicities in my life.
• My focus on tasks at hand has improved and I am clearer about what I want and don’t want.
• I wake up every morning feeling loved.
• I actually have more time in the day to do other things.
• I sleep much better and am alert all day.

Do you have other reasons you like to meditate? I’d love to hear them.