Finding presence in every moment is a lifelong journey. It is one that we hope to foster and encourage in all of our actions but in that fostering, we must also be prepared to notice with compassion the the moments where we are distracted or the times when we struggle against obstacles or uncomfortable feelings and emotions.
When we step onto the path that only leads back to ourselves, we can often find ourselves wanting to arrive at our destination, when it is our journey that is full of the jewels that can enrich our lives. The path to enlightenment is truly a path back to our own hearts and sometimes that path can feel more like a slow dripping faucet (drip…. drip….. drip…..) rather than a continuous rushing waterfall of love and bliss all the time.
“It is true that we are called to create a better world. But we are first of all called to a more immediate and exalted task: that of creating our own lives.”
– Thomas Merton
There are so many paths, methods, teachings and teachers out there offering guidance and wisdom. After years of practicing living a mindful life, daily, one comes to understand that there are a few very simple truths that are told in hundreds if not thousands of different ways. And one of those truths is – If I have peace in myself then I will cultivate peace in my world. And by proxy, if you are creating a more peaceful world for yourself, you are contributing to a more peaceful world for everyone for your energy and intentions ripple outwards with far reaching effects beyond your control.
The beauty of committing to live a more mindful life is that there is no better time to begin then right now. We can begin right now with the breath and a short mantra.
Five Minute Mindfulness Meditation
(set a timer on your phone or clock)
– Find a comfortable seat on the floor or in a chair. Close your eyes or softly rest your gaze on an object such as a flower or candle. Be sure you are sitting with your spine long and tall. Feel settled into your sitting bones and an effortless life in the crown of your head towards the sky.
– Take 3-5 nice deep breaths in and out of the nose just allowing your body to relax. Notice how you are feeling. You might ask yourself – How am I feeling today? How does my body feel? How does my mind feel? Just notice the answers that come up, don’t judge them. Anything that you are feeling is ok.
– Begin noticing the breath even more deeply. Try to let your inhales and your exhales be the same length as one another. Perhaps a count of 4. Inhale for 4, exhale for 4, inhale for 4, exhale for 4.
– Once you have established your breath, bring a the words –
Breathing in I feel peace in myself,
Breathing out I share peace with the world.
Breathing in I feel peace in myself,
Breathing out I share peace with the world.
Breathing in I feel peace in myself,
Breathing out I share peace with the world.
– Repeat this mantra and allow yourself to feel the peace you are breathing in and allow yourself to feel you are sharing that peace with the whole world as you are breathing out. If thoughts arise in your mind such the list of things to do later today or what you have planned for this weekend – just allow them to rise and fall with the breath and gently bring your attention back to the mantra. It is completely normal and expected that thoughts will come up.
– When your timer goes off, try not to jump up immediately. Allow the mantra to fade into your mind and let it go. Take a few more deep breaths and again, just notice how you are feeling. You may want to ask yourself the same questions as you asked at the beginning of the meditation – How am I feeling today? How does my body feel? How does my mind feel? Just notice the answers that come up, don’t judge them. Anything that you are feeling is ok. Notice if you feel differently now than you did when you began.
– Slowly open your eyes and see a more peaceful world around you and give thanks for the peaceful space you are cultivating within you.
True Nature Education is a True Nature is an Educational Travel Company which provides full service in the planning, support, and guiding of a diverse catalog of trips to Costa Rica each year with a focus on offering unique and transformational experiences for both our teachers leading retreats and the students taking them. Check out our 2014 Calendar of retreats.
