Shyamatara Das

In the Service of the Divine Mother

A Simple Meditation Practice

September 8, 2020 By Brian

“If every 8 year old in the world is taught meditation, we will eliminate violence from the world within one generation.”

– His Holiness the 14th Dalai Lama

Photo by ESA/Hubble

I began a daily meditation practice in April of 2019. The resultant changes in my life and well being have been nothing less than miraculous. Before beginning the practice, at the age of 61, I was miserable, obese, depressed, in chronic pain, suffering from high blood pressure and pretty much just waiting around to die. Since I began the practice, I have lost nearly 90 pounds, am off the blood pressure meds that I had taken for more than a decade, and can barely wait to wake up each morning to find what the new day will bring.

In this post, I’ll share a simple practice that you can teach yourself and practice wherever and whenever you would like. It requires nothing but your time, attention and persistence.

Some Benefits of Meditation

Here are just a few of the effects of a daily meditation practice which have been documented in study after study.

  • reduced cortisol (the stress hormone) and cytokines (inflammatory agents)
  • increased oxytocin (the “love” hormone)
  • better sleep
  • less anxiety
  • reduced inflammation and pain
  • lowered blood pressure, better cardiovascular health
  • more electrical activity in the areas of the brain related to positive thinking and optimism
  • increased intuition, insight and self-awareness
  • improved self-esteem
  • more creativity
  • improved focus, attention span and memory
  • increased empathy
  • compulsions, bad habits, addictions and negative states of mind lift and disappear

There’s no way to do it wrong, as long as you do it.

Like many others, I had tried to meditate earlier in my life, noticing no effect. I think that my understanding of what meditation is, how it works, and my expectations were to blame. I wanted to “go somewhere else” or be someone else as I meditated. I wanted for all of the cares of the world to instantly melt away, and to find myself in an alternate realm of magic where I was at the center of it all – wise, powerful and in control. I wanted to feel all of that during meditation sessions, and when I didn’t feel (any of) that, I thought that I must not be doing it right. I quickly gave the practice up as a waste of time, feeling guilty that I didn’t “get it.”

When I began to meditate this time around, I started almost by accident, and without any expectations at all. It felt good, so I kept doing it. Then I started to research, and was lucky enough to stumble on this advice: there is no way to do this practice “wrong” – so long as you do it every day.

A Simple, Powerful Practice

There are many different types, techniques and styles of meditation practice. I have studied and experimented with quite a number of them, and still vary my practice depending on what seems to be working for me at the moment, or new things I have learned about and want to try. I’m going to describe my current daily practice. It is the one I would recommend to someone who is interested in beginning.

Several words of caution are in order before I describe what to do. This is a deceptively simple technique which has been used by millions of people around the world for centuries. It is practiced by people of all ages, nationalities, religions, beliefs and stations in life. It will yield vast benefits and blessings to your life if you practice it consistently, but this will take some time. One cannot “install” a new state of mind, anymore than one can install a crop. We plant. We nurture. Things grow and produce the harvest. Do not expect to “feel anything” or to see any results in the early days of this practice. It takes time.

I’m also not going to provide a lot of detail here on what happens to our mind and body during meditation. In general, we learn to become calm, our brain waves settle down into a lower frequency, our bodies become relaxed. Do not expect to feel or sense anything unusual or profound (although this may eventually happen). Just devote some time to the practice each day for a few weeks, and see what happens.

The technique that I’ll describe is the one that I personally practice each day. Although I have not been taught TM, I understand that this practice is quite similar to what Maharishi Mahesh Yogi taught. It comes to us from the Hindu tradition, but it is similar to centering prayer as practiced and taught by many Christian mystics of various denominations. It must be emphasized that this practice meshes well with nearly any faith, but one need not have any religious convictions or beliefs at all to benefit from it. The physiological and neurological response depends only on a willingness to practice each day.

How to Meditate

For this meditation, you will need a mantra. Mantra simply means “mind tool.” It is a sound that you will repeat to yourself silently during the meditation. When this technique is taught by a guru or yogi, a specific mantra may be selected for the student based on their age, gender, temperament, etc. For our purposes, almost any simple word or sound will do, although it would be best if the word does not call to mind a lot of associations. For instance “car” might be a poor choice, as your mind may be drawn to images of cars. This is why the ancient mantra sounds from India and Tibet make such excellent mantras for we Westerners, because there are no deeply ingrained associations with them for us.

The mantra I would recommend for starting out is “SO HUM” (sometimes pronounced “so-hung” or “so-haum”).  The literal meaning of the mantra is “I am.” So it is an affirmation of sorts, but you should not focus on the meaning during meditation. Just repeat the sound silently in your mind.

Ready to begin?

  • Sit in a comfortable chair, feet on the ground. Hands in your lap. Don’t cross your legs or arms. Try to keep your spine relatively straight.
  • Set a (gentle sounding) timer for 20 minutes if you’d like.
  • Take a few deep breaths with your eyes closed. Open your eyes softly and briefly, and then close them again. No need to keep a focal point. Just relax.
  • Begin repeating the mantra silently. SO HUM. SO HUM. SO HUM.
  • Keep repeating the mantra silently. When your mind wanders, gently come back to the mantra. Do not judge yourself or worry when your mind wanders to tasks that you need to complete, or the TV show that you watched last night, or your grocery list or whatever. When you recognize that this is happening, just bring it back to the mantra repetition. If your mind wanders, or even if you drift off to sleep or whatever, it’s alright. There’s no way to do this practice wrong as long as you just do it.
  • After 20 minutes, wiggle your fingers, toes and maybe stretch a bit, to ease back into normal consciousness. Gently open your eyes, and breathe for a few moments before getting back to your day.

That’s it. The beauty of this practice is that it can be done anywhere, any time, without any props or aids or anything else added to the picture. Also, you’re not trying to focus your mind, or eliminate anything, or hold on to anything. It’s just a very gentle falling into your natural state of “relaxed but alert.” You may “lose” the mantra altogether sometimes if you get deep enough, and that’s okay too. Just bring your attention back when you notice that happening.

Some Final Words of Advice

Here is something that I shared with a friend who was considering beginning this practice.

I’m guessing that if you do this, the first few times especially, you’ll be frustrated. Nothing is happening, I can’t relax. I don’t feel different. My mind is racing. I’m not doing this right. Blah Blah Blah.

But if you stick with it and do it every day, twenty minutes in the morning and twenty minutes in the afternoon (if you can – go shorter if you must) then after awhile it will begin to make a difference.

The keys are don’t focus, don’t visualize, don’t do anything. Just sit, Breath. Repeat the mantra silently. Every day. Twice a day. Work up to twenty minutes a session. That’s it.

A Few Links

Here are a few links that may be of interest.

Centering Prayer (Video) – In this short video, my friend Gary Thomas, who is an Assembly of God Pastor, describes his practice of centering prayer.

Transcendental Meditation™ Official Website – I must emphasize, again, that what I practice is not TM, I have not been taught TM, and I make no claims that what I describe above will yield the same results. I would love to hear from practitioners about your experiences. Here are a couple of videos about that practice.

David Lynch Explains TM (Video)

Intro to Transcendental Meditation (Video)

How to Get Started With Meditation – This is a blog post which gives a little more information on what happens to the brain during meditation, and describes some alternative methods. The binaural beats technology described is also a great way to get started with the practice, helping to slow the brainwaves into the Alpha or Theta zones using stereophonic sounds. I still use that technology on occasion.

Do you meditate? What is your practice like? Please comment or email with your ideas, experiences and any questions.

Image Credit: Photo by ESA/Hubble

Filed Under: Blog, Daily Practices Tagged With: Centering Prayer, Change Your Mind, Essential Practices, Habits, Meditation, Silent Mantra, TM

Keeping a Gratitude Journal

September 7, 2020 By Brian

Journal, Pen and Coffee MugOne of the very first things that I learned to do when I began to change my life was to begin keeping a gratitude journal. This incredibly simple practice can have a profound effect on one’s happiness and well being.

In fact, for the time and effort invested, this may be the single highest leverage activity in which one can engage for happiness, spiritual development and good mental health.

The process is simple. Find the time each day to write down three things for which you are thankful. Lots of folks seem to find the most benefit in doing this practice in the evening or just before bedtime. You don’t need a fancy blank book or app. Just grab a notebook and pen, reflect for a few moments, and list three things from that day that make you feel grateful.

It is truly as simple as that, and it seems easy enough as well, but at first it may be more challenging that you anticipate. The first few days it may be pretty easy to come up with things to write, but then you may find yourself repeating items – which is alright, but the real power of the practice comes from finding new things each day for which you are grateful. This is because you will find yourself actively looking for things throughout the day that you can write down in your journal that evening. As we are on the lookout for positive things, we gradually train ourselves to expect positive things. This single shift in attention has dramatic effects.

Here are just a few of the most common benefits that have been documented in studies of this sort of journaling practice.

  • Better Sleep
  • Healthier Eating
  • Lowered Risk of Heart Disease
  • Lower Symptoms of Depression
  • Lower Stress Levels
  • Improved Interpersonal Relationships
  • Less Focus on Materialism
  • Increased Generosity
  • Improved Self-Esteem
  • Improved Sense of Agency Over One’s Life

Fairly dramatic measurable results are found in studies within the first month of beginning a gratitude practice.

I learned about this practice while watching a “self-help” documentary about the Law of Attraction. I cannot recall who made the suggestion, or which movie it was, but I remember thinking “this is simple to do, so why not try it?”

Along with another practice called the “mental diet” which I’ll describe in another post, this habit did more very early on in my spiritual journey to change my attitudes, perceptions and the quality of my life than any other activity I can name. For me, the most significant result has been an easing of episodes of depression that had plagued me for more than 50 years.

I’d love to hear about your experiences with gratitude, or your questions. Feel free to email or leave a comment on this post.

Filed Under: Blog, Daily Practices Tagged With: Attention, Change Your Mind, Essential Practices, Gratitude, Habits, Journaling, Law of Attraction, Positivity

ༀ་ཏཱ་རེ་ཏུཏྟཱ་རེ་ཏུ་རེ་སྭཱ་ཧཱ།

Oṃ Tāre Tuttāre Ture Svāhā

Mother of Liberation, Guide and Protect Us

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About Shyamatara Das

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  • Daily Word from Unity
  • Deva and Miten's Gayatri Sangha
  • His Holiness The 14th Dalai Lama
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  • Kriya Yoga Online
  • Liturgy of the Hours
  • Love Serve Remember
  • Seva Foundation
  • Tara Mandala

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