Fragrant Heart Blog

Elisabeth's reflections on the benefits of meditation

Two simple ways to centre yourself before meditating

Posted: 27 Feb 2008

Before beginning meditation I often find it helpful to centre myself. Centring grounds the body and begins quietening the mind. It also initiates relaxation.

How do you centre yourself?

Centring can be done very simply. Here are two methods that you might like to try.

Centring Seated

Whether sitting cross-legged on a cushion on the floor or seated on a chair begin by taking two or three clearing breaths. With each breath breathe in deeply through your nose and slowly breathe out through your mouth.

Then take your awareness to your pelvic area and very gently move your upper body forwards and backwards and then from side to side. Be slow and aware of each movement and how your body feels. At the same time keep your inhalation and exhalation in time with the movements.

You will naturally find where your centre of gravity is and that will help your posture during your meditation.

Centring Standing

The standing centring practice originates from Eastern traditions of meditation and is also known as Moon Centring. When you are doing this be mindful of your hands or your breath. Keep the inhalation and the exhalation in time with the movements of your arms. The slow, deep breaths help to relax the diaphragm, improve breathing and posture. Do two or three rounds before your meditation practice.

Stand with your feet shoulder width apart and have your knees slightly bent and your arms by your sides. Keep your gaze soft and look straight ahead.
On the inward breath raise your arms to shoulder height.
On the outward breath bring the palms of your hands together in the centre of your chest in the prayer position.
Inhale and stretch your arms out in front of you.
Exhale and stretch your arms above your head.
As you breathe in bring your arms to shoulder height again.
As you breathe out bring your arms to your sides.

Begin the centring again and continue for two or three more rounds or until you feel it is time to move into your meditation practice.

Meditation can enhance your happiness

Posted: 21 Feb 2008

When brain scans are done on practising Buddhists it has been found that there is heightened activity in a spot in the brain called the left pre-frontal lobe. This spot is associated with positive emotions and happy moods. When the same brain scans were done on depressed, stressed and angry people the results showed greater activity in the right frontal cortex.

Meditation is the basis of the Buddhist tradition. The Budda taught that through meditation a person could find happiness and peace. Because the practice of meditation calms the mind and the body the outcome is positive emotions and good moods.

Wondering if meditation is for you?

If you are still wondering if meditation is for you remember that:

It is simple and easy to learn.
You can’t make a mistake.
It requires minimal props.
You don’t have to be spiritual or religious.
You can take your meditation practice with you wherever you go.
You can find greater peace and happiness through meditation.
The benefits will last all your life.

What is Beauty?

Posted: 08 Feb 2008

“… this whole phenomenon of the universe is the phenomenon of beauty. Every soul has an inclination to admire beauty, to seek for beauty, to love beauty, and to develop beauty.”

Hazrat Inayat Khan

How does this relate to meditation?

Meditation helps us to observe things just as they are without condemnation or judgment, without craving or aversion. When thoughts arise, when emotions arise whatever they are we accept and allow all of them. Thoughts and feelings that we could condemn and berate ourselves for having we accept. They arise, they fall and they pass away. Is this not beautiful? We experience stillness and silence, inner peace and calm. Are these not beautiful? We may laugh and play and have more fun. We become more generous of spirit. We may feel a strong desire to be of service to others. We may feel more alive, energised and in flow with the rhythms of the universe. We may be happy just for no other reason than we feel good. Are not all these things beautiful? Through meditation limitations of living life fully and freely, just as we breathe fully and freely, fall away and each moment of being present here and now is beautiful. Now here is something that I have pondered. At times I may experience the opposite of all of the above. I may not always feel peaceful or calm or energized but if as this sage and teacher, Hazrat Inayat Khan says that this whole phenomenon of the universe is the phenomenon of beauty, then no matter what is happening it’s still beautiful. Only my judgment makes it something different.