MOOD | REFUGE
SACRED MEDITATION RITUAL
Bringing the mind home is a meditation included in the ritual booklet for our Sacred Space Ritual Box. By taking time and making space for relaxing the mind, it becomes more clear what it is we need to do to make our house a home. May you enjoy an ease of heart within your own sacred home.
Choose a place which soothes. Arrange a comfortable chair or cushions on the floor. Be sure the space is a good temperature for sitting for a time. The body cools as it rests. Keep this in mind. You may wish to gather a stone or crystal to hold in your hands to keep them weighted and relaxed.
The position of the body is important. The body has a way of communicating outwardly to the world and inwardly to oneself. The most effective placement of the body is a stable, symmetrical position.
If seated in a chair, place your feet flat on the floor, your hands resting in your lap, a pillow supporting your lower back. If seated on the floor, you can use a small pillow to elevate your seat so that you may cross your legs and allow your knees to relax towards the ground. It is best if they fall lower than the hips as this releases tension in the lower back, allowing the spine to soar.
Meditation is practiced best when you know your body is willing to be still for a time. For some it is upon first waking in the morning. For others it is after a walk or other body movement, when the muscles have begun to still. Choose what works best for your body and take your seat.
Be kind. Approach the mind without judgement or expectation. Close the eyes.
FOLLOW THE BREATH
Begin simply by following the breath. Identify a place in the body where you notice the breath. Either at the nose, the back of the throat, the chest, the belly, the back. Wherever you notice the breath, focus there, not changing the breath in any way. Naturally allow the air to flow in and out however deep or shallow, however short or long.
BRING THE MIND HOME
There is no where to go. There is nothing to achieve. You are sitting simply to notice the mind. Thoughts and emotions will come and go. Let them. You are spectator to your own mind. Notice thoughts without grasping. Stay with the breath and mind equally.
If the mind begins to wander—
Begin again by coming back to noticing the breath.
Begin again by allowing the body to relax and feel solid in its seat.
Begin again by letting judgement and expectation fall away.
Begin again with each new breath.
If the shoulders, back, or legs begin to ache, simply move the body to relieve the ache and then resume your seat. You may decide to sit with legs both outstretched, or alternating one at a time. It may take time to sit with crossed legs, so approach the body in this manner without criticism.
BOW TO YOUR OWN HEART
After your ten minutes of sitting is complete, bring the palms of the hands together. Touch them lightly to the center of the forehead, then to the heart. Bow the head gently in gratitude.
Remember, meditation is not used for escape or elimination of problems or desires. It is a tool for moving through what we are experiencing, for deeper awareness, for learning to allow all thoughts and sensations to arise and fall away.
Allow yourself these ten minutes of meditation at a time. Slowly add to this time period as you gradually become more steady and still in your practice.