A Simple Tip to Help Your Meditation
It's only October, but I already find myself craving a quiet space away from the “new normal” which has taken over my household now that school has started.
One of the most powerful things we can do for ourselves at this time of the year is to simply be. The changes of the seasons create change within us, both physically and emotionally. In Ayurveda, we hear “like increases like.” The idea is that, the more you feed something, the greater it will grow. So as the outer world begins to move like the wind, we must settle the inner world.
If you've fallen away from your meditation practice, now is the time to recommit.
Find a quiet, sacred space and just be.
Twenty minutes a day. Twice a day. Just be.
One powerful tool in your practice is the idea of recapitulation, which is a way to replay the day out in your mind's eye.
You become witness to the events of your day without attachment to the outcomes.
It may go something like this:
I woke up, meditated, had a fruit smoothie, went to pilates class, stopped at the market, had lunch with Susan, taught yoga, had dinner, helped Anna with her homework, read, meditated.
This allows you to observe your actions rather than being a part of them.
Notice I did not acknowledge that Anna began to cry when she could not figure out her Algebra. I simply stated that I helped her with homework. I witnessed.
This allows me to observe my day and make any shifts to tomorrow.
Here are simple guidelines for practicing recapitulation from the Chopra Center University:
1. Sit upright in your bed with your eyes closed.
2. Take a few deep breaths and settle comfortably into your space.
3. Begin to play back your day on the screen of your awareness.
4. Start from when you woke up and move through each of your experiences, conversations up to this moment.
5. Play back your day relatively quickly as though you are watching a movie, not spending too much time on the details.
6. Just observe.
7. The whole process should only take a minute or two.
8. When you have finished, settle into your bed for the night and sleep well.
Carve out time each day to listen to the quiet within. Be the witness