Meditation on Love

By Sangeetha Saran, CYT 500

Love is defined as "an intense feeling of deep affection" is often directed toward a person or thing. Maslow's hierarchy of needs is a popular diagram that gives a visual representation behind a person's motives and desires. The need for love and belonging is on the list. 

Typically, the love is given and received through friendship, family and sexual intimacy. Love is the source of millions of songs, stories, wars and victories. Alfred Lord Tennyson notably wrote that "it's better to have loved and lost than never to have loved at all." Most people would agree that there's no experience quite like loving someone and being loved. 

Love is important because people need it to survive. No man is an island. Each person comes with their own emotional requirements and needs. Even with each person's differences taken into consideration, love is a vital part of a human's desire to survive. If a person doesn't feel loved, this morphs itself into feelings of low self-esteem, a lack of self-worth and a host of other negative feelings. When a person feels loved, they're naturally more confident, self-assured and happy. Statistics suggest that married men who are receiving love from a spouse tend to be a lot happier and live longer than single men. Love plays a large role in whether or not people survive and thrive. 

Love and meditation come together in a very magical space. When a person knows that they're loved, they're able to meditate from a clearer space. However, if they don't feel loved, meditation is a great exercise to start so that they can figure out the root of it. Self-love is very important to cultivate and in many cases, people forget that. Many individuals go out looking for others to love them and validate them before they do the work on their own. Meditation forces one to look inside and see the beauty within. If there are feelings of negativity, lack and self-doubt, a practice like meditation encourages a person to reset the mind and steer it to a place where love is in abundance. 

Love and meditation can really transform and lead the process of self-development. The reason behind this is because when a person loves who they are and has a strong sense of self, there's not much anyone can do on the outside to change that. When people continue the daily practice of loving who they are, they'll also attract others who will do the same. There are a few ways you can express love through your meditation practice. First, remain committed to making sure the practice happens on a daily basis. When you're dedicated to a practice that enhances who you are, it sends your brain the message that you're worth the effort and that you value your self-development process. 

Another way to express love through meditation is by deciding what thoughts you'll focus on specifically that send messages of love. Meditating on thoughts such as "I am loved" and "I love myself just the way I am" are supportive phrases of love and acceptance of who you are at the present moment without changing a thing. When a person loves and accepts who they are, they also invite others to do the same.

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How to Teach Mindfulness Meditation

By Faye Martins 

Mindfulness Meditation is a hugely beneficial practice that can be learned by anyone. In order for meditation students to succeed in their practice, they need to have the best guidance possible. A qualified meditation teacher can provide great encouragement on their journey to inner peace and self-discovery. Teaching meditation is also a great way for one to learn about their own relationship with the practice.

Desire to help

No matter what you're teaching, you need to have some sort of drive and passion to help others. By teaching mindfulness meditation, you'll be imparting wisdom to others through a practice that could change their lives for the better. Even if you're an avid meditation practitioner, you need to have the urge to boost others as well. If necessary, take time to consider how you feel when you first started practicing mindfulness meditation. Think about the guidance you had or wished you had. Then, work to emulate that model internally.

Experience

In order to successfully teach something, you need to have the knowledge that comes through experience. While mindfulness meditation is fairly easy to adapt to, the initial stages can be overwhelming for beginners. It can take weeks, even months of daily practice for meditators to start to feel comfortable. In order to help new students, become comfortable as quickly as possible, an experienced teacher is a necessity. This doesn't mean you have to be a master who is able to achieve perfect mindfulness 24/7. However, it does mean you should be past the beginning stages of your meditation journey.

Explain

You shouldn't assume anything when it comes to teaching mindfulness meditation. The concept of observing one's breath to help better understand their thoughts is simple in theory, but it can take some getting used to. You likely had some frustration in the early stages of your practice. You shouldn't take your progress for granted, but you also shouldn't assume everyone to be at your level of understanding. Questions should be encouraged, both before sessions and after. It's also highly likely that points will be raised and questions will be asked that you had never considered before. You should also be engaging in a dialogue with your students. For instance, if someone tells you they have trouble focusing on their breath during the practice, you can tell them about your own experiences with that. You can also have other members of the class voice their own experiences.

Stay humble

Even if you're teaching meditation, you shouldn't present yourself as being superior in any form to your students. Mindfulness meditation helps to rid ourselves of the pitfalls of ego, and that can't be accomplished if you're encouraging a divide. Imagine yourself in the shoes of your students. Think about how you would want your teacher to act. Also, you should be willing to talk about your own experiences and struggles with meditation. Even the most experienced master is prone to lapses in focus. This does not make them weak. Instead, it makes them human. By showing your students that you're on a journey with them, they can feel much more at peace.

We hope this has given you a good idea of how to teach mindfulness meditation. If you have been practicing meditation for a while and have noticed the benefits, this is the perfect opportunity for you to bring others on your journey. You don't need to be perfect, but you do need to be willing to teach and have the knowledge necessary. The more you share the miracle that is mindfulness meditation, the better you will feel.

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Meditation for a Good Night's Sleep

By Faye Martins, CYT 500

Can participation in meditation sessions produce a good night's sleep? Many of us lead busy lives; so busy that sometimes it can be really hard to get something as simple as a good night's sleep. In fact, scientific research shows that about 10 to 15 percent of American adults have been diagnosed with insomnia. Other medical conditions such as chronic pain, severe anxiety or depression are typically key factors in insomnia sufferers. However, people with bad sleeping habits aren’t exactly insomniacs, but just haven’t gotten hold of a healthy sleeping routine. That being said, this certainly isn't an impossible thing to fix. Relaxation techniques involving yoga and meditation are an excellent and very popular way to relieve stress by calming the body and mind, ultimately improving quality of sleep and overall health.

Yoga helps to relieve stress in the body and mind, which can improve bad sleeping habits and decrease insomnia symptoms. Exercising regular yogic practices, such as asana practice or certain pranayama practice daily or at least a few times a week, can greatly improve quality of sleep over time. Asana practice involves deep breathing along with specific poses and balance techniques that require the use of different muscle groups, improving balance, flexibility, posture and strength. This yogic method relaxes muscles, releasing tension and improving blood circulation in the body and brain.

Pranayama focuses on the breath; deep breathing and focus on the breath eases the body’s mind and releases tension caused by stress and anxiety. Mindfulness meditation is a similar form of meditation, although this specifically focuses on one’s awareness of the present, experiencing the “right now” moment and maintaining calm, natural breathing. It increases your awareness of self, causing a shift of the mind from racing, emotional thoughts with a heightened awareness of the senses and current physical feelings. It encourages embracing the natural rhythms within our body rather than fighting against them helps restore a healthy sleep pattern.

Many yogic methods have one thing in common: Relaxation starts with the mind. Meditation allows us to take control of our minds and set aside the things that trigger our stress and anxiety, which is what keeps us awake at night. Practicing yoga on a regular basis will gradually teach you how to recognize stress and release it, simultaneously relaxing the muscles and releasing toxins. This will greatly improve overall quality of sleep in no time.

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How Do You Teach Meditation Techniques?

Amazingly Easy Stress Relief!

Discover how to cope with daily stress. You can heal yourself or help others. The only prerequisite to helping another person learn how to meditate is to practice meditation yourself. This allows the teacher in training to become familiar with the most common problems faced by beginners who are just learning to meditate. For example, impatience and pain in the body are common problems that often make new people want to give up. Time in development should not be rushed. In fact, journaling helps everyone develop their practice and remember stumbling blocks along the way. 

Meditation is an easy yet effective way to cope with stress. When you feel overwhelmed, anxious, or simply need a break from the hustle and bustle of everyday life, taking a few minutes to meditate can make all the difference. There are many different ways to meditate, but some basic tips include finding a comfortable place to sit or lie down, closing your eyes, and focusing on your breath. Once you have found a comfortable position and focus point, let your mind wander and pay attention to any thoughts or feelings that arise. 

Learn How to Meditate

Don’t try to push away negative thoughts – just let them come and go as they please. The goal of meditation is not to clear your mind completely but rather to simply observe your thoughts without judgment. If you’re new to meditation, starting with just a few minutes at a time may be helpful. You can gradually increase the length of your sessions as you become more comfortable with the practice. There are no rules or expectations regarding meditation – simply do what feels right.

 

Teaching Meditation Techniques

The teacher should know how to inspire people to continue despite difficulties and unpleasant sensations. The meditation teacher can tell beginners that even practicing being uncomfortable is a valuable skill worth cultivating, for example. A regular practice gets the best results; however, the basics are simple enough to share with anyone familiar with bringing the mind into the present moment. 

The Wandering Mind

Practice bringing the mind back into the present moment when the mind wanders. This is done by gently guiding the awareness back and focusing on the movement of the breath. Practice this technique again whenever the mind wanders. Simply bring it back to following the relaxed, natural inhalation and exhalation. This is a skill that only develops with consistent practice. 

Basic Meditation Technique, Mindful Breathing

Every meditation style has breathing with awareness at the core of the practice. This is significant because having a consensus about any subjective experience is rare. Breathing mindfully is always described to beginners receiving their first instructions on meditating. This is true regardless of the particular meditation style or school. This is also significant for teachers who are teaching meditation to beginners. Focusing on breathing mindfully can reduce the confusion of the beginner. Teachers can easily guide the practitioner through this simple practice. Afterward, simply maintain a concentrated space for the rest of the session. 

Meditation Session Length

There is no set amount of time for a session. The length of the session only depends on the intention of the participants. Many formal meditation sessions will last anywhere from 30 minutes to an hour. However, beginners will often meditate for only a few minutes. Beginners may also practice seated meditation for around 10 minutes to get used to the sitting posture. 

To Teach Meditation, Practice Meditating 

Practice is at the root of every teaching method for meditation. Many traditional meditation sessions will begin by ringing a bell. This helps to bring the practitioner's mind into the present moment. Ringing the bell mindfully is a serious responsibility. During the day, people tend to think about the past or the future to the point of no longer being able to be fully present. Ringing the bell with intent brings the mind and the body fully into the present moment. The actual techniques used for the meditation are secondary.

 

Awareness

Mindful concentration is part of every style of meditation. The terms used might differ slightly, but the basic practice involves cultivating this state of mind. The awareness of one's breathing moving in and out of the lungs is a powerful practice for all practitioners. It is also the foundation for additional practices that can be added later to intensify the experience.

Advanced Techniques for Meditation

Many additional techniques can be added after establishing mindful breathing as the core of the practice. For example, a practitioner who is comfortable observing the breath move in and out of the lungs for 30 minutes might add another element. For example, the person can begin to concentrate on the area called the third eye. This is the place between the two physical eyes, and the attention is focused on a single point. The microcosmic orbit, tri-banda locks, tan tien cultivation, and other advanced techniques should be learned gradually.

To add another technique to the mindful breathing practice, try starting with the position of the legs while sitting. For example, half or full lotus positions automatically intensify the practice. The intensity of the posture often helps experienced practitioners focus and concentrate on mindful awareness of the breath. However, beginners often struggle with the basics, so the person should already become comfortable long before adding advanced elements to the basic meditation practice. 

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Meditation Basics

By Sanjeev Kumar, CYT 500

Whether you are a beginner or a teacher, there are foundational matters for practice and setting up a room for meditation. At the same time, once a room or studio is set up, new students need to understand the value of consistent practice.

How to Prepare a Room for Meditation 

Meditation is a physically and emotionally fulfilling activity that can calm your mind and leave you feeling relaxed and peaceful. While some people believe that meditation means that you are thinking about something or pondering it deeply. True meditation involves clearing the mind of thoughts and simply being in the moment. While you can meditate in any location, such as while sitting in a waiting room at the doctor’s office, deep meditation is easier to achieve when you have a dedicated space that is ideally suited for this activity. Use these tips to create an excellent environment for meditation.

Focus on Furnishings

Because meditation involves clearing the mind and simply living in the here and now, the perfect space for meditation will be uncluttered and likely will have minimal furnishings. Many people meditate on a small mat or pillow on the ground, and there may not be any other furnishings in the space. If furnishings must be in the room, keep their surfaces uncluttered. In addition, try to only incorporate the furnishings that are essential for the functional use of the space. If space is limited, you can even place a cushion in the corner of one room. As an alternative to a cushion, you could meditate peacefully on a cushioned chair.

Choose Natural Elements

Natural elements inspire peace and serenity. When possible, open the window to allow fresh air and a subtle breeze to filter into the room. Otherwise, add a potted plant or even a picture of a pleasing nature scene to the space. Another excellent way to add a touch of nature into a room is to add a water feature. For example, a small fountain could be placed on a nearby table or even on the window sill. The gentle water sound can help you to block out thoughts and enjoy serene bliss.

Create a Peaceful Ambiance

The ambiance of your space is critical to meditation practices. Avoid using dark colors to decorate the room. Instead, choose lighter or neutral tones that are more pleasant to the eye. Decorating the windows with sheers instead of thick draperies can also create an airy, relaxed ambiance. Using essential oils can also be helpful, but choose scents that are pleasant to you rather than distracting. If you have a loud external environment that could be distracting, you may block out some of the sounds by playing instrumental or nature sounds. These work much better than music with lyrics. The lyrics can make it difficult to truly clear your mind. A final step to take is to disconnect from the wired world. Turn off your phone and all other devices that may interfere with your practice, and place them out of reach.

While you could meditate in any location, you may find it easier to relax and enjoy the full benefits of meditation when you are immersed in an ideal environment. Choose a space that is most well-suited for meditation. Then, incorporate these tips to transform that space into a peaceful meditation area.

Tips for Following Through on Your Meditation Routine 

Meditation is one of the biggest goals that makes its way onto New Year's resolution lists constantly. It's no surprise either. Everyone wants to be more mindful, level-headed, and experience the many health benefits that accompany meditation including decreased stress, increased immune system function, and better memory.

However, actually taking time to sit down and meditate is a different story. It can be difficult to stick with your meditation routine if you have no idea what you're doing or if you are constantly experiencing disruptions. If this is you, here are some tips for following through on your meditation routine.

1. Understand What Meditation Is

It's a common misconception that meditation is the art of sitting and staring blankly into space, without thoughts or disruptions. This is absolutely wrong. Meditation is the art of being more mindful of what is going on inside your head and body. It is the ability to take a look at your feelings and thoughts without examining them or adding onto them. You simply just are when you meditate. Once you understand this simple truth, it becomes much easier to stick with your meditation routine. 

2. Know That Not Every Session Will Be Wonderful and Go Through With It

Meditation is a lifelong practice and it is not something that immediately clicks with everyone. Some meditation sessions are a struggle and you may find yourself thinking more than being mindful. This is to be expected and you are going to encounter these moments for as long as you plan on meditating. Rather than getting discouraged and giving up, just go with it. Continuously sitting down to meditate will make your routine more concrete and will help you continue your practice in the future.

3. There Is No Set Way to Meditate

When you think about the word meditation, what comes to your mind. If you've only seen meditation in movies and on television, you are probably thinking about the stereotypical monk in an orange robe, sitting in lotus position and achieving eternal piece. Well, I have something to reveal to you. Unless you are a monk, meditation is nothing like this.

While you could chose to do this, there are so many different techniques and positions that you shouldn't restrict yourself to any specific practice. For example, you may be a person who is suffering from back problems. This can make it painful for your body to remain seated straight while meditating. Instead of putting yourself through pain and frustration every session, seek out a position that makes you feel comfortable.

If you find a certain meditation that you actually enjoy doing, the likelihood that you will stick with your practice is much stronger than making yourself uncomfortable or bored each day.

The most important thing to remember when you are tying to stay with your meditation practice is why you began in the first place. Remember the benefits associated and how you are going to feel afterwards. Once you've incorporated these tips into your daily life, nothing will be able to break you away from your routine!

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