meditate

By Monica Groover

Meditation is a practice that can help you cultivate mindfulness and inner peace. There is a common misconception that meditation means emptying our minds. Ah huh? No. That's not the aim and object of meditation. The word meditation stems from meditatum, a Latin term that means 'to ponder.

To think very deeply, to focus very deeply on anything--focusing on a person, a thing, a word, a phrase, or anything really is meditation. When a person is in love and they are suffering from separation from this loved one, because you are unable to meet, all your attention is only on that person that you are in love with--we can say you are meditating on that person.

When we are thinking deeply about a book, a topic, or a place that we loved when we were kids--and we are totally engrossed in this place--this is a meditation. However, cultivated meditation can be used to help balance our doshas, mind, and spirit. Let's talk about meditation for peace, and, wellness. Let's talk about the three stages of meditation that I follow.

I do a meditation called mind traveling-I taking my mind to the same place every day--that I am actually there. That is a story for another time. Another meditation I follow is a body scan meditation to help with mind-body balance. I also use this to teach nadi pariksha (pulse) to my Ayurveda students.

1. Warm-up

Find a quiet and comfortable place to sit or lie down without being disturbed. If you can light a lovely fragrant candle, or use a rose or lavender essential oil that's a plus. I use sandalwood incense or masala agarbatti before I meditate. I also make sure I am not in a well-lit room. It should be slightly dark.

Set a timer for the desired length of your meditation session (start with 5-10 minutes and increase as you get comfortable).

Here we breathe and ground ourselves and get ready to go deeper if we want to. We can also do some yoga asanas or some cardio--then sit down and breathe not deeply, but consistently.

2. Second stage is the actual meditation

Before we move forward--let's talk about different meditation techniques. I do not do Shavasana (corpse pose) and close my eyes while lying down--chances are my mind will wander or I will fall asleep. I want my meditation to heal my mind and spirit. Allow me to witness myself, divine and so I do a body scan and do some loving and kind invocations.

I start by focusing my breath for 5 to 10 seconds. Bring the focus to the center of the forehead to the third eye. Now move to the heart area and then back to the forehead. Staying in this area, we start our word or phrase. I like to say HARI OM or RAM. You don't have to, but if you want to practice with me, you can repeat it now.

Let us start our body scan.

Let us bring our attention to the area around above our heads. As you breathe in --and say OM--visualize healing light entering the top of the head or hovering there.

On our second OM, gently guide this healing light from the top of our head to our third eye.

Now breathe in this light, rub your hands, and visualize the light entering your palms. Breathe out and put your warm palms to your eyes. Stay there. OM. OM. OM.

Put your hands on your throat and say OM again. Visualize the energy from your hands and the healing light vibrating the throat. OM. OM. OM.

Put your hands on the heart and say OM three times. Just let the vibration OM reverberate through your heart. OM. OM. OM.

Put your hand on your navel area. Again, we say OM three times. Visualize a fire or a light that represents your vitality and digestive fire in the navel area. OM. OM. OM.

Now bring your hands back to a prayer position or namaste. Imagine a healing hoola hoop vibrating with the sound of OM moving from our head to toe. This time we will do a quick body scan from the head, to the forehead to the eyes to the heart and stomach--then down to thighs, knees, legs, and feet three times. OM. OM. OM.

Conclusion

Take a few breaths and slowly open your eyes.

Remember, When your mind wanders (which it will), gently bring your attention back to your breath or your chosen point of focus.

Be patient and persistent with your practice. The benefits of meditation come with regular exercise over time.

Remember that there is no "right" way to meditate, and it's okay if your mind wanders during practice.

The key is to be gentle with yourself and bring your attention back to your chosen point of focus whenever you notice your mind wandering.

Monica Groover is the director of Narayana Ayurveda and the author of ESSENTIAL GUIDE TO AYURVEDA; A Textbook for Students & Counselors and AYURVEDA AND THE FEMININE.

https://www.amazon.com/Ayurveda-Feminine-Goddess-%C4%80yurveda-meditatio...
https://www.amazon.com/Essential-Guide-Ayurveda-Part-Counselors/dp/17350...

Meditation for your Mind
Dr. Nandini Daljit

Vata Meditation Recommendations:

The Vata mind would benefit from Transcendental meditation with 20 minute sessions that concentrate on the mindful/silent repetition of a mantra - allowing thoughts to be acknowledged and the mind to release thoughts freeing up space by focusing on the mantra thus enhancing relaxation and increased silencing. TM would be particularly beneficial for a vata mind in Sattva and Rajas.

A spiritual meditation would also be beneficial for the vata mind as it is a quiet and communicative type of meditation with God or the universe (or the higher being of choice) which is aligned with the vata strengths of reflection and communication.

As well, this time of meditation also allows the vata mind to dialogue about a personal issues or concern as a silent witness. A spiritual meditation would offer much peace and enlightenment to a vata mind in Sattva

Yoga as meditation is also a very positivie for the vata mind as it combines physical movement with mental focus allowing prana to move to flow and move througout the body and nourish the mind. In this regard, tai chi and dance could also serve as a meditative vata practice as well as the playing of music.

For visualization, Vata people would benefit from warm images and colors. Mantras such as RAM and HRIM AND SHRIM are warm and calming for vata. Yoga would benefit a vata mind in Tamas by increasing prana to combat dullness.

Pitta Meditation Recommendations:

For visualization, the pitta mind would benefit from cool images and colors. Transcendental meditation would be very beneficial for a pitta mind in order to keep the fire in pitta in check. TM would be very beneficial for a pitta mind that is Sattvic.

Movement meditation would be very appropriate for the pitta dosha type who may find sitting still more agitating than relaxing. In movement meditation the individual can focus on the movement of their breath or engage in a gentle swaying or circular movement.

This gentle movement would be very beneficial for a pitta mind in Tamas by disrupting inertia.

Pitta pacifying mantras are SHAM, SHRIM and OM. These mantras should be repeated silently. If highly agitated - pittas may even find the repetition of their mantra relaxing when they are engaged in more active physical activity. Ensuring their safety, a mindful repetition of the mantra during stationary cycling, rowing, and stairclimbing. This may be very helpful if a pitta mind is highly Rajasic.

Kapha Meditation Recommendations:

The kapha mind would benefit from meditation that includes loud chanting where the vibration of the mantra can flow through the body and mind. Beyond vocal mantra repitition Kaphas would also benefit from Kirtan meditation.

Kirtan is the chanting of mantras and hymns and in that way not only has a vocal connection to the meditation
but a spiritual connection when hymns are chosen. This vocalization is highly recommended for a kapha mind in Tamas.

Transcendental meditation, with its mantra focused meditation would serve the kapha mind in sattva very well by providing kapha with a focused time for re-energizing of the mind which would also be appropriate for a kapha mind in Rajas or Sattva.

Kapha pacifying mantras are OM, HUM and AIM. Visualization of nature based colors and images of earth, sky and sun would benefit the Kapha mind that flourishes in warmth.