by Adam O'Neill
1
THE CLASSIC RESET 5 MINUTES
This meditation is a common entry point to practice. It gives you a sense of what meditation is, and you can scale it to practices of any duration. Meditation doesn’t get much simpler than this, but simple doesn’t always equal easy. Be patient. Take your time. Almost all of the practices that follow build on this exercise, so I encourage you to do this one first and return to it often. Set a timer for 5 minutes and build up the duration as you get more comfortable meditating.
1.Find a comfortable seated position. You can sit cross-legged on a cushion on the floor or in a chair. Sit up straight, but don’t force perfect posture.
2.Gently close your eyes or soften your gaze.
3.Without changing anything, bring your attention to your breath. Notice the expansion of your chest and abdomen on each inhale, and feel your lungs empty as you exhale.
4.Remind yourself that at this moment, you have nowhere else to be and nothing else to do.
5.On your next exhale, exhale completely, pushing all the air out of your lungs. Then allow your diaphragm to expand naturally, letting the inhale take care of itself. Repeat this series one more time.
6.Notice whether you feel a little more relaxed.
7.Now, let the breath flow naturally without doing anything to change or control it. Find a place where the breath feels the best, maybe at the tip of your nose, the back of your throat, or the bottom of your lungs. Focus your attention there.
8.For the next several minutes, keep your attention on this part of your breath.
9.As distractions arise, such as thoughts, sensations, or sounds, just notice them and let them go. Bring your attention back to the breath. You have nowhere else to be and nothing else to do.
10.Simply remain in present awareness of your breath for the next few minutes.
TIP: What does it mean to “soften your gaze”? Our eyes tend to be active all day—scanning, watching, shifting focus. The instruction to “soften your gaze” (which you’ll see in many meditations in this book) simply means to direct your gaze forward and slightly down, focusing on nothing in particular; allow your eyes, eyelids, and the muscles around them to completely relax.
2
PRESENT AND COMPLETE 5 MINUTES
Much of our stress and anxiety comes from the belief that we are somehow insufficient, inadequate, or incomplete. We tend to think that if we could just try a little bit harder, we would finally be fulfilled and worthy of complete relaxation. For this meditation, you’re going to abandon that way of thinking and do the complete opposite. By holding onto the feeling of being complete, whole, and utterly perfect just the way you are in this moment, you will reset the expectations you place on yourself, and you will grow more aware of the reality of the present, achieving instant calm.
1.Find a comfortable seated position. You can sit cross-legged on a cushion on the floor or in a chair. Sit up straight, but don’t force perfect posture.
2.Soften your gaze or gently close your eyes.
3.Become aware of your breath. Without trying to change or control your inhales and exhales, simply follow their natural rhythm.
4.Let any thoughts in your mind fade away as you continue to focus on your breath.
5.Spend a minute or two keeping your attention on your breath. If your mind wanders, bring it back.
6.When you’re ready, over the next few breaths, begin to repeat the following words silently to yourself: On each inhale tell yourself, I am present and complete. On each exhale tell yourself, I am perfect just the way I am.
7.Repeat this for the next few minutes. As you inhale, feel the wholeness of your body, the warmth of your limbs. As you exhale, let go of any lingering stress.
8.Remain present. You are exactly where you need to be, alive and in the moment. You are complete. You do not need to do anything or become anyone else. You are perfectly yourself in this moment and in every moment. You are enough. You are good.
9.When you are ready to complete your meditation, bring your attention to your fingers. Move them gently. Slowly wiggle your toes. Gently move your limbs and tilt your head from side to side.
TIP: As you shift back into your day, bring this practice with you. Notice: Do you feel stress or anxiety building when you’re around certain people, perhaps a boss or someone who has influence over your “external” life? Do you give yourself a hard time when you make a mistake at work or at home? Remember that you are always in the present moment and that you can bring your awareness back to it. There is nothing you can do about the past and the future is unknowable. In this moment you are you, perfectly adequate, present, and complete.
3
YOU CAN’T TAKE IT WITH YOU 15 MINUTES
Whether we realize it or not, we all carry around layers of memory and emotion. Throughout our lives, we are imprinted by our personal experience, which leads us to establish certain behaviors, beliefs, biases, and automatic reactions to the world. Although our pasts are valuable chapters in the stories of our lives, the past is gone. Holding onto the past has little value to the now. It’s impossible—and even undesirable—to erase all memories and emotional experiences, but it’s important to recognize that our past does not need to continually influence our current state of being. You can learn to let go of the past by cultivating and developing an appreciation for the only moment in which we are actively alive: right now. In this meditation, you’ll use a simple phrase to maintain awareness of the present moment: I am now. Letting go of the past is a powerful tool for relaxing into what is.
1.Find a comfortable position. You can sit cross-legged on a cushion on the floor or in a chair. Sit up straight, but don’t force perfect posture.
2.Without trying to change or control your breath, observe it. Follow each inhale and exhale.
3.Let all thoughts dissolve from your mind. Say quietly out loud or in your mind, I am now.
4.Over the next few minutes, as you maintain a connection to your breath, observe the thoughts and sensations that arise. Without judgment, acknowledge their existence and let them pass.
5.You may find that many are memories, perhaps vague, perhaps vivid, and that they bring emotions with them.
6.As interruptions arise, either internally or externally, come back to your breath and repeat, I am now.
4
WEIGHTLESS 10 MINUTES
Have you ever marveled at the soaring, hovering, and swooping of birds and insects? The idea of flying across vast distances, seeing for miles, gliding effortlessly through the air, is awe-inspiring for us land-bound humans. In our day-to-day lives, we’re often so close to the sources of our stress and anxiety that we cannot see them with any space or perspective. In this meditation, you’ll use your “sense” of what flying might feel like in order to explore a liberating shift in perspective. Try driving to a place with a nice view and doing the meditation while sitting in your car. This meditation also works well as a walking meditation.
1.Find a comfortable seated position. You can sit cross-legged on a cushion on the floor or in a chair. Sit up straight, but don’t force perfect posture.
2.Connect with your breath, finding awareness of each inhale and exhale. For a few breaths, simply connect to the expansion of your lungs when you inhale and the relaxation of your abdomen when you exhale.
3.When you are ready, soften your gaze. If you are seated, you can gently close your eyes.
4.Envision a bird with large wings soaring above you. Visualize how it looks out at the distant horizon and occasionally down to you, a tiny speck on the terrain below.
5.Now, see through the bird’s eyes. Looking down and ahead, you see a winding river and a road through a forest.
6.You’re gliding effortlessly, with the wind rushing past your head and under your wings. Your body feels supported by the air. You feel free and secure.
7.A warm gush of air rises up from below, lifting you up and propelling you forward.
8.You are not trying to get an
ywhere. You’re simply flying, aware of everything you pass but unaffected by it.
9.Perhaps next you see a farm, or a city, or a mountain range. Do not try to paint the picture of what you see next, simply let it come as you continue to soar along.
10.When you are ready to return home, imagine gently tilting your body to circle around and flying back the way you came.
11.As you get closer to where you started, begin to bring your attention back to your breath, to your body, to your surroundings.
12.Take time to reconnect with your body, slowly moving your fingers and toes.
13.Notice how you feel as you come out of this meditation and return to your day. Have you gained some perspective? Do some of the worries and stresses you were feeling before now seem smaller and less important—as though you can soar over them without getting pulled down?
TIP: Walking meditations can be done anywhere, but a quiet trail in the forest or in a park is the best setting. As an immersive, full-body experience, walking offers a rich variety of sensations and sounds in each moment: the steps of your feet, the swing of your arms, the feel of the sun or the wind. If you are doing a visualization meditation while walking, you can’t close your eyes, but you can soften your gaze to keep your attention on the meditation. Your body and peripheral vision will naturally keep you on the trail.
5
CANDLE FLAME 10 MINUTES
There are many ways to cultivate your awareness of the present moment. One simple approach is to establish a visual focal point where you can rest your eyes and focus your mind. In this meditation, you’ll practice the technique by watching the flame of a candle. Any type of candle will work, but one with a bigger flame and little or no scent (which can become distracting) is preferable.
1.Light your candle. Lower the lights so the candle becomes the only light in the room.
2.Find a comfortable seated position in which the candle flame is at or slightly below eye level. Sit up straight, but don’t force perfect posture.
3.Close your eyes. Without trying to change or control your inhales and exhales, follow their natural rhythm for the next several breaths. Connect to the feeling of being alive, comfortable, and relaxed.
4.Gently open your eyes, soften your gaze, and look at the flame. Don’t strain your eyes to stare intensely, and don’t focus on any specific part of the flame. Just find a soft visual connection with it.
5.As you settle in, begin to notice the striations of color, where they’re distinct and where they blend. You may see whites and blues, oranges, and reds. You may even see greens and violets. Try not to label the colors as you see them. Simply observe.
6.Notice how the light around the flame dances and evolves, how the shape of the flame is always moving and changing, yet never goes out.
7.Keep your gaze on the flame, maintaining connection with your breath for the next several minutes.
8.As thoughts arise, observe them, let them go, and return your focus to the candle and your breath.
TIP: Blinking will happen naturally. You aren’t trying to force your eyes to stay open or maintain intense focus. Simply relax and observe.
6
SMOOTH TUNES 10 TO 25 MINUTES
Music is powerful. It can entertain, inspire, change your mood, trigger strong memories, spark you to dance or move your body, and even modulate the behavior of entire crowds. In this meditation, you will use music as a focal point. Because you’ll be listening in a different way than you typically do, it’s best to choose music you’re not already familiar with. That way, you can’t anticipate what you’ll hear next. You can find lots of free and accessible meditation music tracks online. Listen to a few options to find one you like.
1.You can do this meditation while seated on a cushion or in a chair, lying down, or walking.
2.Play your selected meditation music track on headphones or speakers.
3.Bring awareness to your breath, exhaling completely. Follow the natural sensation of your breath, coming in and going out.
4.Maintaining a steady natural breath, without trying to change or control it, turn your attention to the music.
5.Notice the notes, tones, rhythms, melodies, and harmonies in the music. Become aware of the music without trying to anticipate or analyze it. Don’t judge or describe it. Simply receive it as it comes. Observe the sensations in your ears and in your body.
6.As thoughts attempt to interrupt your focus, acknowledge them, let them pass, and return your attention to the music.
7.You are not attempting to think about the music or even to “enjoy” it per se. You’re simply accepting it, hearing it as it comes, and being present with the experience of the sounds.
8.If you find yourself getting distracted, return to your breath for a few cycles before focusing on the music again.
9.When you are ready to transition out of this meditation, slowly move your fingers and toes. Take a couple of deep breaths. Bring your attention back to where you are, any other sounds that surround you, and the sensations in your body. When you are ready, turn off the music.
TIP: When searching for the right track or album, be sure to specify “meditation” music in your search. You’ll want something that is atmospheric, instrumental, and relaxing. Lyrics tend to be too distracting, as do songs with a high tempo or strong beat.
7
THE SOUND OF OM 5 MINUTES
Om or aum is an ancient, sacred sound found in Hinduism and Buddhism. It is believed to be the sound of all creation, the sound of the universe. It is often used in preparation for prayer as well as at the beginning and end of yoga practices. If you are concerned about religious conflict, check with your spiritual leader. But for many, the sound om has a secular value, like meditation itself. The vibration of your voice repeating om offers a soothing focal point for meditation. Here, you will meditate with the sound of om for 5 minutes. Keep in mind, listening to the sound of om can be relaxing, but the real benefit comes from creating the sound yourself.
1.Before beginning, experiment with making the sound. Slowly take in a full inhale. Open your mouth fully and as you exhale, make a sound that starts with “OOOHHHH” and then, slowly closing your mouth, changes to “MMmmmm.” Try this for a few breaths. Go slowly. Don’t extend the “Ohm” for so long that you’re gasping for breath at the end. Practice even inhales and exhales as you continue making the sound.
2.Don’t try to find any particular pitch or change the frequency of your voice. Whatever naturally comes out when you make the sound is perfect.
3.Find a comfortable seated position. You can sit cross-legged on a cushion on the floor or in a chair. Sit up straight, but don’t force perfect posture.
4.Become aware of your breath, following each inhale and exhale for several cycles.
5.When you are ready, begin making the sound of om on each exhale. It may take a little while to find a comfortable rhythm, and you may begin to lengthen your inhales and exhales.
6.Maintain the quality of your breath, keeping your inhales slow and complete and your exhales even across the entire sound of om.
7.As you make the sound, maintain awareness. Notice the sensation in your head, throat, chest, lungs, and belly. Sense the vibration of the sound inside and outside of yourself.
8.Try to hear the sound as though you aren’t making it. Try to “be” the sound and become totally immersed in it.
9.Notice the tiny variations in sound quality and consistency as you keep chanting.
10.Notice any thoughts or distractions that arise, then let them go and return your attention to the sound.
11.After about 5 minutes, or whenever you are ready, conclude this meditation after a long om by returning to your normal breathing. Take a moment to scan your body and your mind. Take a deep breath and exhale completely. Move your fingers and toes, perhaps stretch your whole body, and notice how you feel.
TIP: If om is entirely new to you, search for an audio track online to get used to what it sounds like.
WALLFLOWER 5 MINUTES
In this meditation, we’re going to use a visual focal point on a wall as an anchor for cultivating awareness—a practice that can be challenging for many, myself included, in part because it seems so strange at first. But if you can suspend your skepticism and approach this meditation with intention, you’ll find it worthwhile. What you’re looking at is not as important as the act of setting your gaze.
1.Find a spot in your home, office, or outside where you can comfortably sit a few feet away from a wall. The wall can be plain, textured, or colored. It doesn’t matter. You may prefer a plain, smooth wall or one with some visual interest.
2.Find a comfortable seated position across from your chosen wall. You can sit cross-legged on a cushion on the floor or in a chair. Sit up straight, but don’t force perfect posture.
3.Set your gaze on the wall at a comfortable height in your line of sight. Don’t look too far up or too far down the wall.
4.Softly focus on the surface of the wall. Don’t try to stare “through” it. Don’t strain your eyes.
5.Bring your awareness to your breath, following each inhale and exhale for 5 or 6 cycles.
6.With your focus set on the wall, continue to breathe in a relaxed, natural pattern.
7.You may find that your eyes want to dart around or focus intently on one thing. Our eyes always want to interpret the world and pay attention to what our minds think is important. The purpose here is to maintain a consistent, soft focus, remaining completely aware of the present moment. If your eyes move, bring them back. If your mind begins to wander or asks What am I doing? or says This is boring, simply come back to your focal point. It may help to say I am looking over and over in your mind. If distractions pull you away from your focus, come back to your breath.