This is a continuation on a series on Eastern Medicine inspired by a learnings by one of my favorite girlfriend getaways (click here for a favorite girlfriend getaway site): Green Valley Spa in St. George Utah. Today we have a guest author, Mike Rice, who is the spa’s general manager and teaches the meditation class out there. I will say, it is the only success I’ve ever had with meditation. Here is how Mike says SIMPLIFY and do it:
Three steps to meditation and freedom from thought.
1. Anchor to your breath.
Keep all your attention and focus on your breath process. The air expanding your lungs as it moves in and every sensation. As you release the air notice how the lungs contract. It keeps your focus on the present moment. Feel a sense of gratitude as the universe is providing you with the oxygen to enable you to use your senses and experience life. Quietly say in your mind, “Thank you for this breath that allows me to experience my life.”
2. Watch and acknowledge your thoughts.
Observe each thought that comes into your mind and let it go. Like a car going by on the highway, look at it and let it go. If you have a thought about a thought let that go too. Do not push them away! “What you resist persists. What you look at, it disappears.” Your focus remains on your breath. As you release each thought, return your awareness to your breath. Remember, you cannot do this wrong!
3. Question your mind to create “no thought”
As your mind will give you thought after thought, keep watching them and letting them go. You can always use this question to quiet your mind and it also works great if you wake up and can’t go back to sleep. Once you have released a thought and returned your awareness to your breath ask this quietly of your mind: “I wonder what my next thought is going to be?” When the space of no thought appears, just ride it like a wave until another thought appears. You will find that the space will expand as you use this process over time.
This process is meant to be simple so you will continue to use it creating more freedom through less thought about future, past and criticism. I use it everyday 1-4 times from 3 to 20 mins. You will feel what is right for you.
Namaste’
Mike Rice