If you did not read Part One on Elizabeth Lesser, you can find it here: Mediation Thoughts from Elizabeth Lesser
In this article, we will explore further into Elizabeth Lesser’s techniques as outlined in her book: Broken Open: How Difficult Times Can Help Us Grow
Elizabeth’s Ten-Step Mediation Techniques and Practices
- Place and Time: Find a quiet private place where you will not be disturbed. set a timer or clock for a 10-minute meditation if
you are just beginning a meditation practice. - Seat and Posture: Sit comfortably, keeping your spine straight and your shoulders relaxed. If you are sitting on a pillow, cross your legs comfortably in front of you. On a chair, keep your feet flat on the floor with a hips-width apart. Relax your jaw by letting it drop. Position your hands in a way that is grounding and meaningful.
- Beginning: Close your eyes or keep a soft, unfocused gaze on a point on the floor. Take three deep breaths in and let them out with a sigh. When you sigh, release anything you are holding on to and remind yourself you are meditating.
- Breath: Bring your attention to your breathing. Notice your in-breath as it fills your body with energy. Likewise, notice your out-breath as it dissipates into space. “Let your breath be like a soft broom, gently sweeping its way through your body and mind.”
- Thoughts: Take note of any thoughts crossing through your mind without judgment while gently bringing your attention back to your breath. “Remember that meditation is the practice of unconditional friendliness. Observe your thoughts with friendliness and then let the breath sweep them gently away.”
- Feelings: When feeling come up, allow them to be without resistance. Observe them but do not identify with them. “If you find yourself stuck in a feeling state, shift a little on your seat, and straighten your posture. Get back in the saddle and gently pick up the reins of the breath.”
- Pain: If you feel any pain in your body, surround the area in pain with the breath. Witness the pain rather than responding to it. “If the pain is persistent, move gently to release tension, and return to your posture and breath.”
- Restlessness and Sleepiness: If you experience restlessness, boredom, or sleepiness come back to your breath. Breath more deeply, keep your eyes open and sit up tall. “Treat yourself gently, as if you were training a puppy.”
- Counting Breaths: If you struggle with focus, try counting your breaths. Count one on the in-breath, count two on the out-breath. “As thoughts and feelings, pain and discomfort, restless and sleepiness arise, allow your counting to gently override their distracting chatter.”
- Discipline: Practice meditation each day for the first week. Commit to a regular practice of five minutes or more, even if you are not in the mood. Then commit to another week. You might also consider joining a meditation group to help support your practice.