Take a moment to be with yourself.
Before exploring your difficulty, rest. Aim for alert and relaxed. Try this, from Tim Olmsted as shared during a meditation retreat:
- Bring into your mind the idea of a long day. One nonstop activity after another, feeling exhausted, stressed, maybe feeling uptight. And then, imagine you fall into your favorite comfy chair at home.
- So tighten and hold your fists for 10 seconds, and then breathe out and let go (release your grip) with a big sigh as you imagine falling into that chair.
- Ahhh. (Sigh). Breathe normally.
- With affectionate curiosity, as if you are sitting with a friend, quietly ask yourself, 'What is my body feeling right now? What is the quality of my mind—nervous, irritated, anxious, calm?' Just notice.
Support your reflective process.
With a friendly and curious attitude, get to know your mind. Here are a few resources to help with that.
MEDITATION TEACHERS
Yongey Mingyur Rinpoche - is my main teacher.
Pema Chödrön - Pema wants to make her dream of sharing peace in the world a reality. Look for many downloadable articles about meditation theory and practice.
Thich Nhat Hanh - Zen Master, poet, peace activist, and meditation teacher answers questions from young people about personal difficulties HERE.
Tim Olmsted - Tim offers a variety of meditation instructions as well as a breadth of weekly teachings to better understand the value of getting to know our minds and hearts.
MEDITATION PROGRAMS
Center for Healthy Minds, University of Wisconsin-Madison - The Center conducts rigorous scientific research about the brain and meditation. Their program provides new insights and tools aimed at improving the well-being of people of all backgrounds and ages.
Tergar Learning Community - Meditation and teachings of Yongey Mingyur Rinpoche and others. Explore their free online course - Intro to Meditation, Simple Instructions for Discovering Joy in the Present Moment, and the JOY OF LIVING, a three-part meditation series.
APPS
A meditation app helps to make meditation a daily activity. This is the one I use:
These apps offer guided meditations from different teachers as well as a selection of sounds (rain, ocean waves, a running river) to use while practicing calming-down or being-with agitated thoughts, feelings, and sensations.
MEDITATION CUSHIONS
My zafu (pillow) and zabuton (a foundation mat that alleviates pressure on knees and ankles) are from HERE. Another place to look is HERE.
Photographs
Snowy Egret Looking Out, Gulf of Mexico, Anna Maria Island, FL USA. I point my lens and watch these birds with awe. This capture shows what it looks like to watch my thoughts and emotions—not caught up and in that agitated sea, instead, watching the thoughts come and go...many times.
Yellow-Crowned Night Heron (chick), Bradenton, FL USA. This photo shows me what "aim for alert and relaxed" might look like.
