Article Highlights:

  • Difficulty meditating
  • Sound and word
  • Three ways to meditate effortlessly

meditationDear Meditator,

Do you meditate? I do. Are you having more trouble meditating than you used to? Me too. There are several reasons for this, first, when life grows chaotic or worrisome mental focus becomes more challenging. There are energetic or esoteric reasons for this as well but I won’t go into them right now, perhaps in a later blog.

I’ll just briefly say that energetically things are very challenging right now. Between the world’s turmoil and the powerful and wonderful frequency changes that are occurring, you might have more trouble meditating. For now let’s concern ourselves less with why and more with what to do about it.

The times when it’s harder for you to meditate are generally the times when meditation is very much needed. When things are challenging for you, you’ll have more stress, brain fog, physical symptoms, anxiety, etc. Sound familiar?

Mediation can help with these, but it’s good to keep it simple for best results. Here are 4 simple ways to achieve the benefits of meditation most easily.

1) Sound and/or Mantras – Last week I explained the esoteric potential of sounding AUM (OM.) You can find that blog here on my website. Using an evocative sound, such as AUM, takes most of the challenge of mental focus out of meditation. When you are “sounding,” it is very hard for the mind to interfere with unfocused thoughts.

Sound, such as chant or mantra, is one of the easiest ways to bring the body as well as mind and emotions into coherence. Certain songs can work as well. My DayBreak Song (also here on my website) is a simple chant-style song using sacred words. Using it increases coherence for a 24-hour period. Or, as mentioned above, just chanting AUM can be very effective. I’m sure you know other chants that work well for you too.

2) Group meditations – Have you noticed that meditation with a group is sometimes much easier than solo meditation? Coherence can be more easily achieved when more than one person meditates intentionally. For greatest success it’s best if group meditations have either a leader guiding, or a shared intention or method. Many people find guided meditations very helpful for reaching meditative states.

3) Create a phrase – This one is a favorite method of mine. It’s well established that our attention tends to jump about every 8 seconds. That’s part of what makes focus challenging. For meditating I find it very effective to work with the jumping mind, rather than try to force it. The mind is an air energetic. It is flowing, in movement. That’s not a bad thing necessarily.

To take advantage of this in a positive way, create a phrase for yourself that’s meaningful for you. For example, let’s use the phrase, “There is a Divine Light within me.” Select the main words: divine, light, within, me. Focus first on the word “divine,” for 8 seconds. During that time ponder the meaning of the word divine, sense how it feels relative to you, observe any images it might trigger, etc.

The first few times you can look at the second hand on a clock or watch if you like, to get a sense of 8 seconds. But don’t get hung up on the timing, there’s no need to try be exact. The purpose is to hold each word for the short time the mind tends to focus and then move to the next word as focus begins to erode.

In our phrase, move next to the word “Light.” See or feel or experience light for about 8 seconds then shift to the word “within.” Bring your awareness to associate with this word’s sensations or images, or contemplate what it means to you. Finally you come to “me,” feeling your own presence, thinking about you, feeling your body or whatever comes up.

Then begin the phrase again, allowing images or thoughts for each word. Repeat this for 5-20 minutes. Doing this, the phrase begins to integrate deeper and deeper and the light within you is being activated. Isn’t that VCool?! I especially love this way of meditating and use it often. It works with the natural tendencies of the mind and this is very calming to the mind. And the phrase, if well chosen, is a powerful way to integrate or magnify a spiritual quality or principle.

4) Drawing a card or working with items – another favorite of mine, this method is designed to deepen, steady, focus and balance using sight, touch and association. You might draw a card from a favorite deck and then meditate on it or write a short paragraph of associations about how it applies to you right now.

Shaman often set up mesas, or altars, guided by spirit in the choice of things they place before them. They work in prayer, chant or with images and associations as they build the mesa. You can do this with crystals, rocks, pictures and other talismans you’ve collected. Make a pattern with your items, placing them in a spiral for instance, or any other grouping you wish.

Focusing one’s eyes, hands and thoughts on creating a meaningful pattern has a unique effect on the brain, enhancing supportive endorphins and chemistry that balance and soothe. It also opens channels of wisdom and inspiration, making it a good time to reflect on an issue or question you have, or ask for loving support and so forth. It is a wonderful way to meditate.

Of course there’s many things I’ve learned in my years of meditating that could be shared. But keeping things simple is a gift to yourself. So these four tips break it down for easy application and good result.

You might choose one suggestion and do it for just a few minutes right now. You’ll find me there, in peaceful coherence with you.

Lovingly,
~XOMa HuLiLi

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