Staying On Track

Staying on track with your meditation practice can sometimes be hard. It just takes a little patience and some planning to get yourself on a roll with your practice. I outline some ideas for helping to get your practice moving so you can reap all the benefits that meditation has to offer.
Music by Chris Collins. #26

Transcript

Welcome and I hope that each one of you will come to find peace within yourself.

Today I'd like to talk just a little bit about staying on track with your meditation practice.

I know it's a problem for many people and I think it all comes down to a matter of perspective.

I've said before that if you just look at meditation as something to do,

Like a task that you check off of your to-do list,

You'll never be able to realize all that meditation and mindfulness can bring to your life.

If it's only something you do once a day or three times a week,

The real benefits will elude you.

So what can you do to get on track and stay there?

What can you do to ensure that you get the most out of your meditation practice each and every time?

I've said it many times before and I can't emphasize it enough,

But you need to make your practice a part of your life and not just a task,

Not just a chore.

But to do that we need to start with a plan and then build on it.

One thing that you can do is you can try to pick the time.

Look at your life and your schedule and determine when in your day you're least likely to be interrupted.

Maybe when your kids have gone to school,

Your partner's gone to work.

Maybe for you it's first thing in the morning or maybe it's towards the end of your day.

Only you can determine when the best time is,

But try to make it when you have some time to yourself.

Try to arrange a time that you can do every day or if need be,

Arrange for different times,

Different days,

But do it every day.

Another thing you can do is pick a place.

That can be a room in your home,

A place where you can get comfortable and be alone for just 10 minutes.

If there's no room in your house where you think that fits the bill,

Perhaps try your car.

That's one place where many people can find a little bit of time for themselves.

Perhaps just a few minutes when you're leaving for work or a few minutes in the parking lot when you've arrived.

Weather permitting,

You can even grab some time for yourself outside.

I do this quite often.

And if your circumstances don't allow you to use the same place every day,

That's fine.

Then pick the places that you can use in a given week.

The main criteria is that you feel comfortable and can relax into the present moment.

Remember this is your time.

Set yourself up for success by picking a time and picking a place.

I know you can do this,

But often it just takes a little patience and a little planning to achieve your goals.

Close your eyes now and let's get in touch with our breath.

It doesn't matter if you're sitting,

Lying down,

Or standing.

Why do I always say that?

It's because I found that if you invest too much energy in the superficial aspects of meditation,

Like what position you're in,

Then you have less energy to invest in the important parts,

Like following your breath.

So just be in a position that works for you and that you can be comfortable in.

A position where you can relax and still be focused.

That's the best position for meditation,

One that suits you.

Now let's scan our bodies.

We begin to relax with our breath moving in and slowly moving out.

Relax your face.

Unfurrow your brow and unclench your jaw.

Try to relax your shoulders and your neck.

Maybe roll them around to help loosen them up.

These are common places of tension in today's world.

Relax your arms and your hands.

Let go of any tension in your chest and your belly.

Try to feel yourself getting a little heavier with each and every breath.

Relax your legs and your feet.

As you begin to relax and settle into this moment,

Let's focus even more on our breath.

Notice your breath as it flows in.

Notice where you feel it in your body.

Maybe a cool sensation as it comes in through your nose.

Or the movement of your chest and belly as the air flows in and as it flows out.

Let your breath flow like a river,

Sure and tranquil and calm.

Thoughts are a part of us.

They are a constant part of our world.

But you needn't concern yourself with them when you meditate.

Just focus on your breath and let thoughts pass across your mind and out again.

We're only concerned with our breath as it flows in and as it flows out.

If you hear sounds in the room,

Just let them go as well.

Barking dogs and meowing cats can't affect your river of calm.

Your breath moving slowly in and slowly out is powerful.

It's a river of peace and a stream of tranquility.

And it can have a powerful effect on your life.

Being able to get in touch with your breath with this current can transform your life.

It can help you to deal with tension and insecurities.

It can help you to deal better with the problems in your day and the problems in your life.

Just breathing in and breathing out,

One breath at a time.

Just listen to the sound of my voice and continue to follow your breath.

Like so many other things,

Establishing a solid meditation practice takes time.

It takes commitment.

The fact that you are spending this time with me here,

Now,

Tells me that you have the commitment.

But we each have to do things that can make us more successful.

By picking a place and a time for your practice,

You help set yourself up for success.

In 53 years of meditating,

If it's taught me anything,

It's that it helps to be flexible.

So if your schedule doesn't allow you to meditate every day at 8 a.

M.

,

No problem.

Pick a time and a place for each day that will work for you.

Just keep following your breath,

Breathing in and breathing out.

Another thing you can do to make your meditation practice a part of your life is to take advantage of all the little pauses in your day.

No matter how busy you are,

We all have countless times throughout the day where we can connect with our breath,

Even if just for a few minutes.

My first meditation of the day is right after I first wake up.

Once you're awake,

You can just adjust your position.

Lay on your back with your hands on your chest and your eyes closed.

And just focus on your breath.

Just for a few minutes,

It will help you to start your day with an air of tranquility and peace.

I've done this every day for at least the last 40 years,

And it's a great way of getting your day going.

Try it.

And then there are all the other pauses you have throughout your day.

You see,

I found that if you just think about meditation like you think about a class or a meeting,

It can be restrictive.

Instead of always trying to take,

Say,

20 minutes every day,

Why not try taking three minutes,

Five or six times a day?

Just think about all the pauses you have in a day.

While waiting for the elevator,

While waiting for your car to warm up,

While waiting for your partner to come out of the store,

While you're in the shower or in the bath,

While you're on a walk,

During a commercial break on the television,

Or while you're in the doctor's waiting room.

This last one has the benefit of being a good time to meditate and a way to calm yourself before an appointment.

If nothing else,

Just start noticing all the pauses in your day.

You'll quickly find that you have lots of opportunities to meditate throughout the day.

Two minutes here and three minutes there adds up really quickly.

Now as we come to a close,

Open your eyes and come back into the room.

Wiggle your fingers and toes and stretch.

And feel how good it is to be alive,

How good it is to be in this moment.

Take in a deep breath and let it out through your mouth,

Letting out a sigh.

You're ready to move back into your day,

A little calmer and a little more joyful than before.

Meditation is always a work in progress,

No matter how long you've been doing it.

But we can do little things to make us feel more secure in our practice.

Pick a time and a place and be open to having short sessions throughout the day.

You will be amazed at the difference it can make.

I hope that this has been a beneficial and calming session.

I've loved sharing this moment with each one of you.

Till next time.

Reviews

Great reminders and tips for making meditation a part of everyday. Namaste😀