Beyond Pain Guided Meditation

We've just published our latest podcast episode, Beyond Pain. It was hard to come up with the right title for this one. The experience of pain is so complex. If we are speaking of physical pain, the pain itself is just a sensation in the body. Unless you are someone who enjoys pain, and there are some people who do, pain is much more than "just a sensation in the body". It can create enormous suffering.

What makes the sensation of pain so difficult? Besides the fact that it can be so strong that it grabs our attention totally, making it difficult to focus on anything else, there are many ways that we suffer with pain. Much of the suffering comes from the thoughts and emotional reactions that we have along with the pain. It may trigger fear, sadness, anger, or frustration depending on our past experiences and beliefs. We may start to wonder how long it will go on, what it means, where it will go, and whether or not we'll be able to endure it.

There may be some underlying feelings about the pain that are very subtle and not so obvious, like the sense that it is a punishment or due to our failings. It can bring up a sense of abandonment or betrayal. Pain can bring up all sorts of feelings. Next time you are experiencing pain, you can investigate what comes along with it and also whether the suffering you are experiencing with the pain is from the pain itself or everything else that it brings up.

The purpose of the Beyond Pain meditation is to bring about a greater sense of ease with the presence of pain. We may tend to tighten up and resist pain which in fact makes it worse. The meditation encourages you to relax into the pain, and to let go of the involvement with all the mind's stories about the pain and the emotional reactions to it. It can help you come to a place of peace in spite of pain. Whether or not the feeling of pain becomes less, the suffering that comes with pain can be released.

We'd love to hear about your experiences with this meditation and invite you to comment!

Effortless Meditation

True meditation is by its nature effortless. A meditative state is a state without effort. The basic nature of life itself, actually, is effortless. So what is trying in meditation all about? That's something worth investigating! Of course, we can't become effortless by trying. Hopefully our latest Effortless Meditation podcast will support you in being effortless.

Much of what I wrote about the Letting Go meditation applies here. This is simply another angle on the same theme that runs through all of my meditations and blog posts, and yet I truly feel the less said on this the better!

Letting Go Meditation Podcast

Someone found this blog by searching on "letting go meditation". Letting go is an essential element of all of our meditations. While many of them have a focus, such as the breath or awareness of the body, the focus always occurs on a background of letting go, so it made sense to do a meditation with this theme. Even though it's a variation on other themes I've used, such as "simply being", each theme gives us a slightly different angle and allows us to refine our meditation experience.

Letting go has to do with allowing whatever happens to happen. It has to do with not resisting thoughts, noise, emotions, sensations -- not resisting anything. It gets tricky, though, when we try to allow things to happen. If we are in meditation with the intention to allow, chances are we will be manipulating our experience in some way. Everything will be buffered through the filter of the idea of allowing. It's more a matter of noticing when we are resisting what is happening or trying to manipulate our experience in some way. When resistance or manipulation is noticed, it can be let go of quite naturally.

The value of guided meditation is that it can allow us to let go more, because we don't so much have the sense that we are steering the process. It can allow us to relax more into the meditative state. Of course, guided meditations can have many different styles and approaches, so I am speaking about my own. Hopefully once you've used these meditations for awhile, you will be able to enter into a similar process on your own. If you are meditating on your own, you can always go back to the guided meditations anytime if meditation has become difficult and you need a refresher.

We'd love to hear about your experiences with meditation. Please feel free to comment on the blog!

Grounding Meditation

When I hear my husband saying "earth to Mary", it's a sure sign I'm not grounded. It's such a perfect phrase -- "earth to...". Being grounded has to do with our connection to the earth and to our own physical existence. When we are grounded our attention is focused on the here and now. Our minds are coordinated with our bodies. We are more balanced, less likely to make mistakes and have accidents.

There are lots of ways to get grounded. If you've become ungrounded because your are over-stimulated and your mind is scattered from multi-tasking and the general fast place of life, unplugging from your computer, TV, cell phone can help. Spending some time in silence helps the mind settle down and brings you back into your body. Time in nature paying attention to the sensations, sights and sounds also helps reconnect us to our bodies and the earth.

For those who are ungrounded because of too much meditation (which makes you feel "spacey"), focused activity can be a great antidote. Doing sudoku or crossword puzzles or something that requires that kind of mental concentration can quickly make the mind more focused. Doing some physical work or household tasks carefully and with full attention also helps.

There are many kinds of grounding meditations and visualizations. One very common one involves imagining your feet growing roots into the earth. Another involves visualizing a line dropping from your tailbone (or root chakra or tan tien in the lower abdomen) straight down into the earth and anchoring it.

We've just added a podcast episode which helps you ground by focusing your awareness on the lower body, feet and sensing your connection to the earth. Once you've done this process a number of times, you will be able to repeat the process automatically when needed.

What helps you to ground?

Breath in the Heart Guided Meditation

We've just added the Breath in the Heart meditation to our podcast. It's a variation on meditations in which you follow your breath. In this case, you maintain awareness of the breath and the heart area at the same time. This helps open and enliven the heart chakra. The heart is the seat of love and connection. Attention on the heart helps to awaken the energy of love. This meditation can be especially soothing as you connect into the energy of the heart. At the same time, it can bring our awareness to any emotional pain which is present in the heart chakra. The pain may be from past hurts or from our current situation. If we are grieving, bringing attention to the heart will help facilitate the feelings of grief. By allowing these feelings to be present, they can move through and resolve.