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Ten tips for priming an effortless meditation

1. Decide what you are doing
 
Before you start meditating, be clear how long you will sit for and what kind of meditation practice you will do. Have a silent watch or clock within sight so you can open your eyes and peek at the time if you need to. You may notice that you soon don’t need a clock. Before long you will instinctively ‘feel’ that the time you’ve allocated is up and it’s time to come out of meditation.
 
2. Choose your time
 
It makes a big difference if you can stick to the same time to meditate every day (or every other day or every week – whatever routine you establish). If you pick your time and stick to it you don’t have to keep re-making the decision to meditate and figuring out when. It just becomes part of your day or week.
 
First thing in the morning is great. It’s well worth getting up half an hour earlier to give yourself this start to the day. Some people prefer last thing at night when everything is over. Or perhaps your best time is when you get home from taking the kids to school. Or maybe after getting home from work and just before dinner.
 
Whatever time you pick, have a satisfied tummy – neither hungry nor overfull. Choose your time and make it part of your daily or weekly routine.
 
3. Find your quiet spot
 
Find a place where you can be quiet and undisturbed. Be in a room on your own (unless others are meditating with you). Unplug your phone and switch off your mobile. Be out of earshot of TV or radio. Let others know to leave you in peace.
 
It’s nice to set the scene for your self. Perhaps face a garden window or a vase of flowers or an inspiring picture. Burn some incense or essential oils. Make this your special meditation spot. You will find that this place will start to have a peaceful atmosphere, a meditation ‘vibe’.
 
4. Be comfortable
 
Find a chair where you can sit comfortably in an alert, upright position. A dining room chair is good, or an easy chair. You can also prop yourself up at the head of a bed. Undo any tight clothing, buttons or zips.
 
Wherever you are sitting, support your back with cushions so that your spine is reasonably straight and your head and neck is free. If you are on a dining room chair you can put a cushion under your feet. If you are in an easy chair you can see if you prefer having your legs folded up cross-legged. If so, make sure your knees are supported with cushions if needed.
 
Some people like to sit on a pile of cushions on the floor, or a meditation stool. If so, put a blanket down first as a mat, then your cushions or stool on top. Two or three firm cushions are about right. At the right height your back is not bowing or arching but relatively straight.
 
You can straddle the cushions like a horse, or sit with your legs folded in front of you cross-legged. Support your knees by tucking extra cushions under them if they don’t reach the ground so you can relax at the hips.

However you sit, you should have a strong base – a tripod of your backside and your two knees. Have your hands resting in your lap. Tying a shawl or scarf at your tummy gives a little shelf to rest your hands on if you like.

There’s always the option to lie down on a bed or the floor if you think you’d be most comfortable like this. The only draw back is that you may find yourself feeling sleepier than if you were sitting upright. None the less, the number one priority is that you are comfortable. So if lying down is right for you, that’s fine.

If you get stiff or pins and needles while you are meditating, gently and slowly move and re-position yourself and carry on. However, the idea is to find out how to sit completely comfortably for an extended period of time without having to move, so keep playing with your posture until you get it just right.

When you are settled, close your eyes lightly, or have them slightly open if you are very sleepy or disoriented.

5. Let the weight drop down
 
Take several big, long, deep, deliberate, audible breaths. As you breathe out, let your weight drop down through the sitting bones – down, down, down through your seat and the floor into the ground.
 
Even as we let our weight drop down, we are also aware of an invisible force supporting us upright. It’s as though we have a taut string attached the crown of our head, reminding us of our natural poise and alertness. The more we relax and drop down, the more we feel effortlessly supple and upright.
 
6. Relax and soften
 
Relaxing further, roll your shoulders a few times each way. Then move your head gently from side to side. Make some wild faces to release your face muscles (nobody’s looking!). Let your jaw hang slightly slack and your tongue be free.
 
You can use your hands to gently massage your jaw, cheeks and forehead. Carry on over the scalp and down the back of your neck. Give your shoulders a bit of a squeeze then stroke down your arms to your fingers.
 
Continue down the body with your hands, squeezing or stroking all the way down to your toes. You can hang over your toes for a while. Keep breathing easily and slowly uncurl.  Finally, shake out your hands and finish with a nice stretch. Come back to a relaxed, upright sitting posture again.
 
Take a few more strong breaths. Let your tummy be soft. Check your jaw is still slack and that the tongue is free.
 
7. Drop into the breath.
 
Notice how you are breathing now, however it wants to come and go. Feel how it is to be breathing, how you feel inside yourself, the rhythm of the breath as it comes and goes. Let yourself be filled with breath. It’s as though your whole body is breathing, expanding and contracting with every in and out breath. Feel your breath right down to your toes, to the tips of your fingers, to the roots of your hair.
 
8. Give your head a rest
 
As you’re breathing, you may be aware of questions and preoccupations rippling around in your mind. It probably feels like its going on in your head. However, invite your thinking mind to rest for a little while. It’s not needed for few minutes.
 
Soften your eyes, let your eyes go soft and dewy (even though your eyes are closed you can do that) and let the brain itself feel slack in your head. Just feel the breath going in and out the body. Breathe in and out and let all those thought particles fall through the breath like dust particles falling through the air in a sunny room. Let them all fall to the ground.
 
9. Feel into your heart
 
Breathing into the body, notice how you are physically feeling around your heart area in your chest. Can you feel if it is tight or relaxed? Can you feel if your heart feels nice, or if it feels pain, or somewhere in between? Can you feel if your heart feels far away or if it feels very vivid and acute and present?
 
And whatever it is or isn’t, just noticing it as you breathe. Feeling the texture and the tone of our heart. You might be aware that there is a kind of atmosphere – an emotional atmosphere around your heart. You might not have a name for it, but you can feel its ambience, its flavour. Perhaps you can even sense its colour – the colour of your emotional heart right now.
 
Breathe this emotional atmosphere, this ‘heartness’ into the whole of yourself.  Let it circulate with the breath.
 
10. Being with all that you are

Continue to breathe with all that you are – all that you think, all that you feel, all that you sense and all that you know.  Gather yourself into the breath and let yourself drop into the vastness of your total being.  Getting into this zone is a meditation in itself and you need do nothing more.  However you are now ready for a further focussed meditation if that is what you have chosen.  Enjoy.

Non-attachment and the freedom to choose

In this video clip I’m describing one of the benefits of meditation – how it creates the freedom to choose how we respond and react to things in our life.  You can tell I’m passionate about it!

You can ask for help to create your work

Srimati’s evolving meditation

This is a video clip of me talking about the kind of meditation I teach http://www.youtube.com/watch?v=XtoJX7FZ5NI

Talking to Nick Williams about Right Livelihood

Here’s a link the recent film Nick Williams and I made of ourselves in conversation about our mutual interests.  We were talking about right livelihood in this film and there are a few more topics coming soon.  You can find out more about Nick’s wonderful work at www.inspired-entrepreneur.com

http://club.inspired-entrepreneur.com/blogs/nick_williams/archive/2009/09/22/right-livelihood-nick-talks-to-ex-buddhist-nun-srimati-about-what-it-is.aspx

Find Your Answers

The Easy Way to Create Your Personal Help Hotline.

Wouldn’t it be amazing to feel that you could have help whenever you need it?  The astonishing fact is that superb help is right there inside you, waiting to be tapped, every single day. Whether you are in the supermarket wondering what to buy for dinner, or finalising a major life decision on a deadline, inner answers and deep personal guidance are only a few breaths away.

The wisdom of the universe is ever present – a great sky full of answers to your everyday questions and a vast ocean of understanding that makes sense of your deepest problems. In days gone by we knew how to commune with this cosmic guidance system, but our modern lifestyle is such that we’ve by and large forgotten all about it. We scurry about getting more and more confused, taking wrong turns and running in circles. No wonder we don’t feel so good these days, that something is missing in our lives.

Fortunately, not everyone has forgotten how to tune into the excellent natural sources of guidance at our disposal. Thousands of spiritual practices keep these arts alive, and countless sages, mystics and healers throughout time are adept at them. Nowadays, more and more of us are picking up the threads of these ancient ways and weaving them together with new spiritual intelligence to make a modern tapestry – a complete map – that works meaningfully and practically for us today….

…. And so my latest project has been to produce a book and guided meditation CD to pass on the knack of finding inner answers. I’m calling it ‘Find Your Answers’. The CD will be available very soon and the book will follow. I’m also running a new ‘Find Your Answers’ weekend course on October 24/25 and a weekly meditation class here in Devon.

I would love to think that lots of people will come to soak in the tips and stories and meditations from the course, class, book and CD and feel able to take on life with renewed confidence. Wouldn’t it be amazing if we could all re-capture our natural entitlement to be totally guided and supported in all that we do? I also hope my new ‘Find Your Answers’ offerings serve to encourage and inspire us to reclaim the most precious resource of all – our own deep lasting connection with the source of all knowledge. In doing this, we remake the greatest of discoveries – the revelation of our true self and our purpose on this earth.

 Srimati

Give a Little, Gain a Lot: The ethical road to economic recovery

An anxious village shop and post office owner, losing heart and money, gives six more months of trade whilst villagers try to find a way to keep their only shop open.

 

A busy life and business coach, juggling work and family responsibilities, shares a vision of how to save the shop and inspires the community into action.

 

A dynamic Vicar, already supporting three churches, three school boards, and two charities, trawls the internet for grants and leads the fundraising campaign.

  

A mother of three small children overcomes her sleep deprivation to communicate her passion for community resourcefulness and joins the management committee.

 

 A successful businessman, on the eve of going into hospital, pulls out his chequebook without hesitation and gives the project its start up funds.

 

 This might read like a cast for The Archers, but these are real people in a real village saving a real shop and post office.  These are a few of the founding members of the proposed new community run shop in Broadhempston, near Totnes in South Devon.

 

In addition, six trades-people are offering discounted services; 10 professionals are giving free expert advice; 36 volunteers have put themselves forward to serve in the shop; and 90 villagers have dug into their pockets and raised the £20,000 needed to take over the business.  The community shop is on schedule to take over on the 6th April.

 

Each of these people has a full life, complete with personal challenges of all descriptions, yet each has something that they can happily give – time, money, expertise, enthusiasm.  It’s a pleasure to be doing what they can.  They each feel uplifted and enriched by the experience, and bonded to their community in a way they didn’t before.

 

And the collective reward is huge – the only village shop and post office at the heart of a rural community stays open.  The whole community is brought together to create something even better than it had before – a spruced up shop, better goods and supplies to choose from, better prices, a new café, and a strengthened local network of mutual help and friendship – a quality of life factor that is hard to quantify.

 

The community shop in Broadhempston is a tiny microcosm, yet it is a working example of a principle that has a lot to offer on a grand scale.  In fact nearly 200 rural shops in the UK are saving their village shops by following this community enterprise model – that’s perhaps 200,000 people directly benefiting from this kind of grass roots co-operation, with knock on effects far beyond.

 

Imagine what it would be like if every single person in the UK could act on the question ‘what can I give?’  With us all giving some time, money or expertise to someone or something that is little worse off than us, we would create a revolution of positive change.

 

This is the principle of Kaizen – a Japanese business concept that has been embraced in the West since the 80s.  The idea is to encourage a culture of continuous, small positive change that adds up to a giant tidal wave of improvement.  For example, if every person in an office of 200 makes one small improvement every day – a faster line of communication, organising a filing cabinet more efficiently – the collective positive change over days and weeks is incalculable.

 

It is a natural and understandable survival instinct to withdraw and protect oneself when one feels under threat.  However, if we get stuck looking at what we fear and what we lack, we stay frozen and paralysed and the suffering is contagious.  This is what is happening in the world economy right now.  The fear and lack of confidence infecting our collective economic behaviour is creating more lack – a collective poverty mentality that creates more of itself.

 

However, if instead we can place our attention on what we have and what we still have available to give (a kind of ‘count our blessing’s’ and ‘bottle half full’ mentality), we relax.  Things open up, opportunities arise, and energy, ideas and therefore money, start to flow.  We feel empowered.  We build confidence.  We create new enterprises, exchanges and trades.  Everyone starts to breathe again.  We create wealth and prosperity.  This is a collective abundance mentality, which again, creates more of itself.

 

This is the timeless metaphysical law of attraction at work – whatever you pay attention to, you get more of.

 

This is the timeless metaphysical law of attraction at work – whatever you pay attention to, you get more of.  If your attention is on fear and lack you attract more fear and lack.  If your attention is on plenty and generosity you attract more plenty and generosity.  Our responsibility is therefore to take our attention off of what we don’t want (lack) and place it on what we do want (plenty).  One of the most effective ways of doing this is to recognise what we have to give – even in tiny ways – and to give it.

  

Each and every one of us can create our own personal economic stimulus package within our own local, personal sphere.

 

  

Governments are launching economic stimulus packages using billions of pounds and dollars of public money.  We can do the same thing – albeit with a few less zeros at the end of our sums.  Each and every one of us can create our own personal economic stimulus package within our own local, personal sphere. This adds up to creating a lot of well being and a lot of prosperity.

 

  

And what about extending this principle to the sphere of business?  What if every business in the country could ask itself: ‘what can we give?’  Perhaps there’s an allied local enterprise in need of a start up fund or a business mentor or a marketing partner. Perhaps giving a little will gain the local community a lot, which in turn rewards the ‘big brother’ sponsor with more customers and the country with a re-vivified economy.

 

  

Because of family connections in the village, the Broadhempston community shop is approaching a long standing company to become the lead corporate sponsor for rural community shops in the UK.  The Plunkett Foundation (www.plunkett.co.uk) is a charity that supports rural community shops with grants and free advisers, and it’s just run out of grant because the demand is so great.

 

  

The proposal is that the company gives an annual donation to the Plunkett Foundation to distribute to rural community shops in the UK.  Even though the company is itself feeling the pinch, its donor status now earns instant favourable exposure to hundreds of thousands of new customers in their prime market.

 

 At the same time the company can demonstrate to its existing customer base that it’s doing its bit to stimulate the economy and protect the environment (by supporting local food trade and reduced car miles).  The result for the company is that their profit increases well in excess of their donation every year.

 

 The old paradigm of greed and exploitation has had its day and we are now experiencing the inevitable collapse of such a harsh principle.  It doesn’t make sense to expect to gain at another’s or the planet’s expense indefinitely.  Sooner or later the factory worker is exhausted or the field stops being fertile.  Take, take, take – it doesn’t work long term.

 

  

Sustainable growth can only come from a different source – one of natural, intelligent, enjoyable, tending and giving.  The economy can only thrive if based on mutually beneficial relationships of giving and receiving – a synergy that creates more than the sum of its parts.  Just like the earth itself, we are all growing, living things and we need care and love and respect to yield our best, and continue yielding our best throughout our lives.  Health, happiness and fulfillment are profoundly productive.

 

  

The new, sustainable economic paradigm is based on the ethical principle of philanthropy.  The word ‘philanthropy’ means ‘love of humanity’ and, at best, is not just about giving unreservedly in order to ease suffering.  Good philanthropy is considered – choosing where to invest resources so that a person or a business or an enterprise becomes independent and self-sustaining after initial assistance.

 

  

Of course we have the existing channels of investors or banks and lenders to assist in the growth of enterprise.  This works to an extent (give or take the odd global distortion every few decades) but what about also looking to more real and intimate relationships?  Who is right in front of our nose?  Who do we really care about or feel an affinity with?  Whose project or plight resonates with us?  It’s easy to check if we are giving to the right cause or not.  If it feels good, we are.

 

 

Ethical bank, Triodos, uses this principle.  Only backing ethical and sustainable charities and businesses, Triodos encourages real connection and involvement between savers and borrowers.  Savers know that their money is being invested in something worthwhile, something they believe in.  And it seems that ethical investment pays.  Triodos is bucking the banking trend this year by reporting a healthy growth in trade.

 

It could be time to re-stimulate the practice of tithing.  Maybe we won’t give as much as a tenth of our income (and maybe not to a church) but there’s a simple elegance to the idea.  Perhaps we feel happiest giving time or expertise or encouragement instead of money, but let’s choose our personal local cause and start giving.  Let’s cause a tidal wave of kaizen to sweep across from our local communities and businesses and across the country to raise everyone’s level of well being in one fell swoop.  A new age of philanthropy is comin

 

Srimati

 

The Inner Wisdom Coach

Life, Business and Metaphysics

Founder of Thrivecraft Coaching

 

Former Buddhist Priest (Western Buddhist Order)

Socio-economic Psychologist (BA Hons. Social Science);

Certified Life Coach (Newcastle College)

 

Ethical and community entrepreneur

Led campaign to save Broadhempston village shop