Category: Meditation

An Easy & Powerful Meditation to Start With (My Personal Fave)

I am certain there are as many effective meditiaons as there are meditators – and I see value in all of them. This post is meant to give specific and detailed instructions about the meditation that I personally began with as I understand/experience it. This is not to say this is the “only”, “right”, or even  “best” place to start, but this is my personal recommendation based on the powerful and positive effects that I experienced firsthand. After trying several apps and techniques, I found that this was the best entry-point for me to start a consistent practice. Maybe this will be an effective entry-point for you too! It can’t hurt to try! If this isn’t your jam – don’t give up on creating your practice! Keep trying different methods until you find the right fit for you!

Oh! And if you haven’t yet done so I recommend reading my post: “Why I Sucked at Meditating (and why you probably do too)” before you get started. Hopefully it will help to dispel some common misconceptions and help you to understand that one of the critical keys to success is simply the commitment to show up.

 

Gan Puttee Kriya: The Kriya to Make the Impossible Possible

3ho.org has a comprehensive explanation on how to perform the meditation. They’re the experts so I recommend referencing this page for official ‘instructions’: 3HO: Making the Impossible Possible

Here is my less-than-expert, unofficial explanation on what it is and why it worked for me…

First and foremost I sincerely believe that the reason I had such a positive experience with this is that I committed to it for 40 days. As you will discover, this meditation involves “chanting” so keeping my 40 day commitment meant that I sometimes had to tell my friends/family/houseguests that I would need 11 minutes of time during our morning or evening to meditate and chant (= weird conversation). In some instances (when I wanted to avoid said weird conversation) it meant sneaking out of bed at obscure times to whisper the chant and complete the practice on a dark kitchen floor (for example). It meant building 11 more minutes into my morning routine and/or redistributing 11 minutes of my already “busy” day. (See my post “The Lie We’re (almost) All Telling” for my thoughts on this). https://deemullin.wordpress.com/2016/08/23/the-lie-were-almost-all-telling/?iframe=true&theme_preview=true

Suffice it to say, sticking to the 40 days wasn’t ‘easy’ for me either, but I remained committed. I mean, c’mon, 40 days it not that long.

Once I committed and set my intention to do this I created a “meditation space”. If you’re picturing a guest room filled with Buddha statues and silk pillows a la “Arabian Nights” you could not be more off base (although that sounds lovely.) My “meditation space” is a little corner of my living room to the left of my entertainment center where I sat each morning and lit incense in front of my vision board.

For the “Making the Impossible Possible” meditation I sat in “easy pose” – which is a very close cousin to what children call ‘Indian-style’. The meditation is supposed to be practiced with your eyes “9/10ths closed” staring down at the tip of your nose but most of the time (especially in the beginning) I’d notice that my eyes would naturally close. (9/10ths may be ‘ideal’ but I say whatever happens happens – if you’re showing up to meditate I wouldn’t beat yourself up too badly on what’s happening with your eyes.)

Then you begin chanting as you move your thumb to make contact with each of your fingers (pictured on the 3ho.org page). You repeat: SA, TA, NA, MA, RA, MA, DA, SA, SA, SAY, SO, HUNG.

In my past attempts to explain this process I have gotten to this point and have been hit with some silly objections. I have often heard that this string of sounds is “too hard to memorize”.

Let’s be real: If you’re weirded out by the chanting too much to try it, I get that – but don’t kid yourself about the difficulty of memorizing some sounds in order. It’s not hard. Even if you had to spend your entire first session reading (vs keeping the eyes partially or fully closed) you’d certainly have a firm grasp on it by day two.

Most commonly I think people are afraid that this will look and feel funny. It does! But it’s probably not as bad as you think and (for me) the rewards significantly outweigh the “risk” of looking and sounding strange.

The chanting really helped keep my hyperactive mind busy. When I would sit in silence (which I am able to do now that I have a practice, but was unable to ‘start’ with) the mental to-do list was never ending, incessant, and very distracting. I found it impossible to even dip a toe into the pool of “zen” while listening to my limiting self-talk reciting all the things I needed to accomplish in the day and not-so-subtlety pointing out that right now, at this very moment (the moment of meditation-attempt), I was doing precisely zero of the things on the list. Ugh. No Bueno.

The ‘silly’ chanting was a game changer. At first I was preoccupied with keeping the ‘sound-words’ in order. (It wasn’t hard to memorize but I found it required a beneficial amount of mental effort to keep it flowing). Once I had it down, the chant had a kind of calming effect. The sounds, the vibration, the meridians… I won’t attempt a scientific argument but I bought into the idea that the magic was happening.

Here is my video to show how ‘accessible’ this can be: Making the Impossible Possible (like a Type-A New Yorker)

 

Finding a meditation practice that worked for me was life changing. I invite and encourage you to try this for yourself! I promise – without a doubt – that if you commit to 40 days of this and honor your commitment, you’ll have life changing results as well!

Best of luck getting your practice started and if you try this method, let me know how it goes! I would love to hear about and celebrate all of the “impossibilities” that you’re able to make possible!

PEACE, LOVE & MINDFULNESS.

Why I Sucked at Meditating (and Why You Probably Do Too)

If you already have a solid meditation practice – Rock on!  If you want to create a practice but haven’t been able to get started – READ on!

Here are the three things that tripped me up most when trying to create this valuable habit & how I overcame them:

  1. I was under the misconception that in order to “meditate” I needed to “clear my mind”

I am Type-A, self-diagnosed with more-than-a-touch of OCD, and I am most comfortable in fast paced environments – which makes me impatient.For me, I am fairly certain that “clearing my mind” is not something that is going to happen. Ever.

Setting a goal to ‘clear my mind’ was setting me up for failure.

But I thought that was how the whole meditating thing worked…?

So I failed at it, avoided it, and ultimately chalked it up as something better suited for a different kind of person – probably someone who surfs more and showers less than I do.

What I have now learned is that ‘clearing my mind’ is not the aim of mediation (not for me anyway).

At first I would sit in meditation and it wasn’t much different than sitting, well, not-in-meditation. My thoughts would come rapidly, my mind would wander, and nothing special seemed to be happening. (More on this ‘nothing special’-ness in point #2) As I have become more consistent in my practice I find that meditating doesn’t stop me from having thoughts but instead allows me to notice them.

I visualize this as if my thoughts were attached to clouds by a clothes pin. Each cloud passing through with its own individual clothes-pinned thought in tow. Once the thought comes into focus I have the choice to keep it hovering and explore it in more detail or to give it a gentle push and send it floating on its way. I mentally thank the non-productive thought-cloud for stopping by and ask it to please continue on its journey. No room for you here right now, negative thought. Peace out.

I have learned how to better distinguish my thoughts – both during meditation and in the ‘real world’. Once you can distinguish what something is you dramatically increase the control you have over it.

I am a firm believer that there are only two things that impact the way we experience life: our thoughts and our habits. This habit (meditating) offers me more control over my thoughts and, therefore, my LIFE.

I had to take the important step of changing my expectation to gain that control. Expecting to clear my thoughts would never have gotten me here. Expecting instead to notice my thoughts = game changer.

  1. I thought something was supposed to “happen”

The first time you exercise you do not instantly transform into perfect health.

The first time you make a positive change in a financial habit you are not instantly wealthy.

Why do we expect that the first time we meditate we’ll feel instantly zen? Or expect something to “happen”?
Sure it’s possible to feel more relaxed right away just like it’s possible to feel stronger after your first session back to the gym, but neither scenarios guarantee the corresponding sensation, and if you do feel something immediately that feeling is just the tip of the iceberg.

The game changing key for me here was to just stick with it. The commitment was critical.

I started with a 40 day commitment and all I required of myself was to just ‘show up’. Just show up and try every day for 40 days. Do not judge. Do not try to be perfect. Do not look for the “something” to “happen”.

My favorite quote on commitment and consistency is from Darren Hardy’s book “The Compound Effect”.  In this particular paragraph Darren is expanding on a quote by Jim Rohn. I love this and I repeat it to myself often:

“What’s simple to do is also simple not to do. The magic is not in the complexity of the task; the magic is in the doing of simple things repeatedly and long enough to ignite the miracle of the Compound Effect. So, beware of neglecting the simple things that make the big things in your life possible. The biggest difference between successful people and unsuccessful people is that successful people are willing to do what unsuccessful people are not. Remember that; it will come in handy many times throughout life when faced with a difficult, tedious, or tough choice.”

This framework can (and should) be applied to basically everything in life and it was important for me to take this to my meditation pillow. I had to learn that the magic will “happen” if you keep showing up.

 

  1. I was pretty sure I didn’t have “time” to meditate

I have a standard-to-extensive morning ‘getting ready’ routine for a 30 something girl who likes hair and makeup. I have never once in my adult life had an experience of getting ready ‘too quickly’. I’ve never looked at my watch and thought – I’ll just sit on the couch for a few minutes and watch ___ (whatever adults watch – news? Not my cup of tea anyway but, you know.)

My point is it’s not like premeditation me was strategizing how to fill all of her extra time in the morning! I had a window of time in the morning and my morning routine filled that window exactly. Believe it or not there’s actually a term for this: Parkinson’s Law.

Parkinson’s Law states that a task will expand so as to fill the time available for its completion.

Parkinson’s Law is part of the reason that nobody feels like they “have time” for anything, but it’s simply not true.

We have time for what we prioritize. We have time for what’s important to us.

This one is tricky with meditation because for us to bother to ‘make time’ (as if it’s something we manufacture) for it we have to believe it’s important.

Marianne Williamson frequently relates meditation to bathing. We bathe every morning because we find it unacceptable/inappropriate to go into a new day with yesterdays ‘dirt’ on our bodies. Once we realize the power and benefit or meditation we realize it’s equally unacceptable/inappropriate to go into a new day with yesterdays ‘dirt’ on our minds.

You wouldn’t forego showering or brushing your teeth in the morning and justify it by telling yourself you don’t have time. You’d take the task into consideration when planning your morning. You’d wake up at a time that would to allow you to get it all done.

Same thing.

I had (have) time. So do you. 

 

If you’re looking to start a meditation practice (and I wholeheartedly recommend that you do!) try keeping these three points in mind:

  • You do not have to ‘clear your mind’
  • It’s working even if you don’t “feel” anything the first (or second, or third) time
  • Commit to a time frame and stick to it
  • Be easy with yourself – just commit to ‘showing up’ and let the rest flow naturally
  • You have the time (as long as it’s important to you)

 

I have had many girlfriends tell me “Oh yeah, meditation, I’ve tried it a few times and it’s never worked.” My answer? “I could say the same thing about dating but it’s not going to stop me from trying again” 😉

 

PEACE, LOVE & MEDITATIVE MORNINGS

4o Day Challenge: Why & What

40 Day Challenge: Why and What?

WHY:

I did my first 40 day challenge in December of 2015 because I wanted to start a meditation practice.

The stories I told myself prior to beginning this (and throughout the first days) were:

  1. I don’t ‘get’ meditation (how does it even work!?)
  2. I am too ‘type-A’ to ‘quiet my thoughts’ or ‘clear my mind’
  3. I will just fall asleep if I try to meditate first thing in the morning
  4. I won’t be able to sit still in the morning because I’ll be running mental checklists of all the things I need to do (shower, blow dry my hair, straighten my hair, put on makeup, pick out an outfit <–I mean all really important stuff!) 
  5. I just don’t have time to meditate

But somewhere inside of me a little voice kept telling me I had to do it. Had to figure it out.

I had tried meditation during some isolated incidents (yoga classes and whatnot) and I liked how it felt.

I am also a big Tim Ferriss podcast listener (if you’re unfamiliar with Tim he ‘deconstructs’ habits of the most successful people on the planet) and he found something like 85%+ of these major successes had regular meditation practices. So I thought: Fine. 40 days. I can do anything for 40 days. (You know, because I am ‘type-A’ and am great at mental checklists… see points 2 & 4 above. Wink.) 

 

I started with a Kundalini Meditation called “Making the Impossible Possible” and in 40 days I felt like my life had literally transformed. (I have specifics on this particular meditation b/c while I think any meditation is better than none, this one really rocked my world so I highly recommend it.) 

 

After completing the first 40 days I thought I had cracked the code and would be a daily meditator (word?) for life.

Perhaps this happens to some people — not me. 

The open-ended nature of “daily practice” was too flexible for me (go figure). I didn’t feel like it was a ‘mission’ or ‘challenge’ anymore so I let myself off the hook… sometimes for days at a time.

 

I have since decided that two effective methods for me are:

  1. Having a finite timeline. If I commit to something for 40 days I know that each individual day is critical and I can see the light at the end of the tunnel (even from the starting line.) In other words I can wrap my head around 40 days – I, personally, cannot yet wrap my head around ‘everyday’ and/or ‘forever’.

 

  1. Having an accountability group. I started a simple Facebook page called “Tribe 40” where anyone who wants to take on a 40 day challenge can join and share their experience. At this point it usually ends up being a lot of posts by me and one or two other tribe members – but we’ll continue to build. My hope is that people get what they need from it. I (personally) use the public forum as a way to stay accountable. Maybe some people can use it to see others attempting their own challenges before they’re ready to dive into a challenge themselves. I think every step towards self-development ROCKS so the Tribe 40 page is there to encourage those steps.

 

I am not going to attempt to explain WHY 40 days — throughout history and religion this 40 day time frame shows up a lot. But I am NOT an expert in either of those fields.

Yogi’s prescribe practices for 40/90/120 or 1000 days. This link will explain a little: https://www.3ho.org/kundalini-yoga/sadhana/40901201000-day-sadhanas

Bottom line? For me, it works. And that’s good enough. 

 

WHAT:

When choosing my OWN 40 day challenges, I try to look at areas I am avoiding in my life or things I am making excuses about. (My list of excuses above about why I ‘could never’ be someone who meditates is a perfect example.)

If there’s something I want to try, a habit I want to develop, a little nagging voice telling me I should really do “X” or “Y”, I try to put it into a 40 day challenge for myself. So far the experience has been incredible and life changing. 

 

I am ALWAYS happy to share exactly what my personal ‘challenge’ consists of (I am super into this so I’ll go so far as to make videos, send links, recommended books, resources, whatever I can!) but more often than not I find that the “right” challenge for you (for example) will be different from the “right” challenge for me.

My purpose in inviting people to join me is not to say “do the exact thing I am doing for 40 days” but more “grow with me by doing what YOU know YOU need to do for 40 days – and we can encourage each other along the way”. We are all in this together!

 

I believe that there are only two things that impact the way we experience life: OUR HABITS and OUR THOUGHTS. And the coolest part is that we control both!!!

A 40 day practice is an amazing way to exert some power over both your HABITS and THOUGHTS and I highly recommend trying it out!

PEACE & LOVE.