“Meditation is a way for nourishing and blossoming the divinity within you.”
— Amit Ray
What comes to mind when you read the word meditation? Some people think of relaxation and connection, but a whole lot of other people actually think of something else: Struggle. Impatience. Failure. We think we cannot develop a meditation practice because we do not have enough time, or a compliant mind, or because we don’t have what it takes.
And I totally understand this. After many years on this planet I’ve moved in and out of various seasons within my personal meditation practice. Some seasons were great, some seasons not so much. Sometimes I enjoyed a blissed-out kind of ease and flow, while at other times it seemed I got nothing from the endeavor but frustration and struggle.
This all changed when I finally realized something: There is nothing wrong with easy meditation.
I really want you to hear that. Some of us have tried all of our lives to emulate what they see “enlightened people” doing, for example sitting cross-legged for hours on the top of a mountain chanting a mantra. They think that this must be meditation, and while it most certainly is, it doesn’t have to be our meditation. In fact, most meditation is never going to look like that, so let yourself off the hook already. I am so glad that I did.
For those of you out there who are looking for easy meditation, and even if you are just starting out on your meditation journey, consider the following three techniques. All of these are simple (which I love!) and all of them are legitimate, meaning they work. I encourage you to try one, two, or all three.
1. BREATHING MEDITATION
This is one of the easiest techniques to do. It involves following and controlling the breath. You can do this anywhere and within any time frame — even if just for a minute or two. Simply focus on the rhythm of your breathing: the inhalation, the exhalation, the rise and fall of your chest and your belly.
To go deeper sooner, place one hand over your heart as you breathe. Send your breath to the area of your heart where you feel your hand; observe your breath from within and around your heart. Do this for a few minutes and your mind will quiet and you will begin to feel deeply relaxed.
Congratulations, you have just meditated!
2. LISTEN TO MUSIC
Sound is energy. Not just energy, but a carrier of energy. This means we can receive and send energy and vibration through sound, and this has the opportunity to change us, and for our purposes, lead us into meditative consciousness.
Many great artists composed their music from a spiritual place. For example, I think Beethoven was a powerful spiritual channel who brought forth Divine sound that had the power to deeply impact and affect people. This music came directly from Spirit and was in fact a form of Automatic Art.
You can feel the divinity in some music, can’t you? And it doesn’t have to be classical only, it can be any music that is beautiful, resonant, and that hits a place deep inside you. I love Kirtan music, for example; I also especially love Samuel Barber’s Agnus Dei. When I only have a few minutes to meditate, I will go outside, put on my headphones and play Agnus Dei. I follow the movement of the music with my awareness and my breath. I leave my eyes open or shut — it doesn’t matter. By focusing on the beauty and movement of the music, all thoughts fall away. By the time the music ends, I have spent almost ten minutes in deep contemplation and meditation.
This should probably go without saying, but do not meditate to heavy metal, to violent rap or rock, or to any kind of music that has a lower signature. Meditative music must be edifying, uplifting, and meaningful. I highly recommend you also try meditating to Agnus Dei. If you do, let me know how you like it.
3. THE PRACTICE OF PRESENCE
Being present means to be fully aware within a moment. Aware of everything. The sounds of the birds. The people talking at the table next to you. The smell of the flowers. Everything. To be present means to literally meld your energy with the energy of your surroundings so as to flow with it — as if flowing gently down a babbling brook — and to actually become it.
Presence means being in the moment, completely aware of your connected-ness to all things. Breathe in and out with the moment. Walk around your house, sit in your cubicle, it doesn’t matter where or when — just stop a minute, put your hand on your heart, follow your breathing, and meld with it all.
Think about doing this a few times a day for about a minute each time. All of us can spare a minute here and there. You’ll find that it really does calm and connect you, and best of all, you will show yourself that you can indeed meditate.
If I can meditate then I know that anyone can. To learn more about why meditation is SO important to personal and spiritual development — and also how you can meditate easily — check out my online class Everything Psychic.