Hi lovelies,
Happy almost weekend!
This autumn has been filled with questioning and overthinking for me, and though part of that is just the process of being human, I know, firsthand, it can be quieter. I’ve been at it long enough to have many tools at my disposal, one of my goals with this newsletter is to start sharing them.
I wanted to tell you about how I clear my head, as I know it’s not an issue that I’m alone in struggling with. And I now see it as a necessary part of my mental "hygiene”. Today I wanted to talk about my meditation practice, what works for me now after many years of trying, and failing(!) to stick with it. Meditation and spiritual practices can sometimes feel like a private members club, which I think is ridiculous and sad, as it keeps what are often simple and sustainable practices a mystery when they could benefit so many more people.
The video is of me talking through what works for me and what my (near) daily practice looks like, and here’s my cheat sheet in writing if it helps, this is how I meditate, but your practice should look like your own! That’s the part I didn’t understand for many years and that I believe whole heartedly.
Make it yours. Remove the rules and do what works AND FEELS GOOD to you. Use this post as a starting place if you feel called to, and adjust as you begin to figure out how to make it yours.
Set an intention for your meditation “practice”, mine is simply to show up. Yours could be the same, or something else. Get clear on why you’re meditating and how you want it to look and hold those reigns lightly.
I sit in a COMFORTABLE POSITION, in a cosy spot that I love. No sitting rigidly upright for me!
Instead of returning to my breath when my mind wanders, I return to a sound in my head, I don’t make this sound out loud but you could if you feel inspired to do so. Here is a list of sounds to choose from. This is inspired by Transcendental Meditation. Eng, em, enga, ema, ieng, iem, ienga, iema, shirim, shiring, kirim, kiring, hirim, hiring, sham, shama, om, ram, or pick your own that isn’t on this list. Choose a mantra or sound that resonates with you, there’s no right way to pronounce, hear, or say it. I repeat. There is no right way.
Sit in your comfortable position, I set a timer for 15 minutes (or so), but do what feels manageable. Smaller steps over time are better if it means you’ll show up, even just 5 minutes is a great start. Sitting for 60 minutes once a year will get you nowhere.
Close your eyes. Every time your mind wanders bring it back to your sound. Do this again and again and again.
Choose a time of day that works for you and repeat. I like 15 minutes in the morning before I open my computer. I find it helpful to have the same-ish time daily.
Meditation has helped me settle my mind so much especially over the past year as I have put myself out there (on the internet and elsewhere) more and more. I do find that when I commit to it, for small time frames, but consistently, I am granted at times mental bliss, and others at least my mental volume levels get turned down. Both are AMAZING.
My imperfect practices anchor me. As a mother, they have to be flexible. As a human, if I want to continue them longterm, I need them to feel good and nourishing, not punitive.
I would LOVE to know what your practices are. The ones that hold you, that you truly enjoy, share them with me!
Much love for a beautiful weekend, more soon.
xWhit
Thanks for reading Madrona Journals! This post is public so feel free to share it.
And for another one of my absolutely favorite practices, join me for Breath Club sometime!
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