Sweep away negative and self-defeating thoughts with a conscious out-breath. Welcome happiness back into your heart and mind with a conscious in-breath. It only takes a moment. One transforming moment.
~Yogacharya Ellen Grace O'Brian
During our time of sitting meditation an easy technique that is used to quiet the mind is breath observation. Just observe the quality of the breath as you breathe in and as you breath out. Notice the change in quality of inhalation and exhalation. Notice the quiet pause between the in-breath and the out-breath. Use breath observation as your point of focus until your mind is calm and quiet and then let go of the technique. Take it up again when you notice you are distracted. Using this technique we become aware of how the breath is a powerful tool to help us in calming the thoughts and clarifying the mind. We always have this tool with us. When we are going about our daily life, when we notice moments when we become anxious or angry, before reacting, we can take just one conscious breath. We can touch that place of happiness within us. This is how we learn to control our thoughts, rather than have them control us. We can be transformed in just one moment.
Meditation is not difficult. Getting beyond the ego's resistance to meditation -- that can be difficult. For this, nothing but commitment realized through daily practice will suffice.
~Yogacharya Ellen Grace O'Brian
The joyous self-discipline of daily meditation over time enables us to enjoy the many benefits of meditation: enhanced health, an increased ability to focus, and improved relationships among many others. The initial difficulty of sticking to a daily practice has the added benefit of teaching us about the ego. We slowly learn to recognize when it is giving us bad advice and wait for the inspired guidance of our true self. Then the world responds in support of all our useful endeavors.
Let the attracting power of your thoughts and states of consciousness bring the experience, events, resources, people, and circumstances which are for your highest good.
~Roy Eugene Davis
Using affirmation is a tool to remind ourselves that we already are what we seek, that we already have all that we need. Affirmations are used to declare what is already true about us, even if in the moment we don't feel that it is true. Mr. Davis tells us to "speak them (affirmations) with decisive intention, then mentally to experience their transformative effects." We use the present tense for our affirmation using words such as "I am.." or "My mind is...". Using words such as "I will.." are not useful because they always keeps us looking toward the future rather than the present.
When we live our lives in harmony with what is true about us at our deepest level — our inner-most being, life is joyful, content and peaceful. There is freedom in not trying to fight with our natural tendencies. When we live in that freedom we are able to perceive life more clearly. When we live in that freedom we are able to cooperate with the universal flow of good that powers all life. Affirmation, our meditation practice and our practices of ethical living support us in removing the barriers to realizing the truth about ourselves.
It is better to meditate a little bit with depth than to meditate long with the mind running here and there. If you do not make an effort to control the mind it will go on doing as it pleases, no matter how long you sit to meditate.
~Paramahansa Yogananda
When we sit to meditate we must be watchful and ready to notice distractions caused by thoughts, sounds and sensations. When we notice a distraction, we can return to our point of focus on the breath, a mantra, or that energetic center between and slightly above the eyebrows. This concentration technique quiets the mind by giving it a single point of focus. We wait expectantly for the subtle shift from concentration into the deep peacefulness of meditation when we can drop the technique and just dwell in our own innate bliss. With practice we can turn the mind into a compliant tool, rather than an uncontrolled playground of the ego.
Meditation is a way of life. It is learning how to be present. Meditate because you love yourself. Meditate because you love life.
~Yogacharya Ellen Grace O'Brian
Meditation is not just sitting on our cushion or meditation chair each day, it is a way of life. It is being present to life and loving it. It is knowing what and who we are as spirit, expressing through these bodies. It is being happy and content.
This isn't a "Pollyanna" way of thinking, but a way of seeing the world for what it is. If we experience things or circumstances that are causing suffering, our daily meditation practice allow us to intuitively know what is ours to do.
Our practice of meditation each day supports us in opening up to the ocean of wisdom of which we are a part of. From that wisdom we can be a force for love and peace in the world.
To meditate, use the power of the mind itself to subdue restless thoughts. This is accomplished through intention, focus, and ultimately, surrender.
~Yogacharya Ellen Grace O'Brian
We begin our meditation practice with a conscious affirmation that we will meditate deeply. Next we employ a concentration technique like focusing on the breath or breathing through the spiritual eye to quiet our thoughts and purify the mental field. When distractions occur, we come back to the focus technique. We remain alert, waiting for the shift from concentration into the deep peacefulness of meditation itself. After we reach meditation if we fall back out, we can always
return to the technique. We are always surrendered to the ongoing reality of our meditation experience. Some days the process is relatively easy, some days it is not at all easy, but we know that our efforts are never wasted.
We live in a world of pure possibility. Open the windows of your mind.
~Yogacharya Ellen Grace O'Brian
Often it is thought that we may not have a choice of what is happening in our lives because of the circumstances we find ourselves in or events in our life. We may think that what is happening is out of our control. It is very exciting to think that we can live in a world where anything that is for the greater good is possible. We are not limited by what we think, what others think or by our perceptions. We can open the windows of our mind, by clearing the cobwebs of doubt, fear, or feelings of not being worthy. We open the windows of our mind by letting our thoughts settle, by focusing on the sky, not the clouds going by. Through the silence of meditation we can see the endless possibilities and then discern what is ours to do.
One of the reasons why spiritual retreats can be supportive of
physical, mental and spiritual renewal is that, besides more frequent
meditation sessions, we have time to simply be. ... Once we integrate
meditation into our schedule, we can discover how valuable it is on all
levels of our being.
~Roy Eugene Davis
Retreats offer us the spaciousness to both meditate more deeply and to
spend more time being, rather than doing. Our regular daily meditation
practice offers the experience of just being at a deeply nurturing
level. When we cross the boundary from concentration into meditation, we
are replenished on a cellular level and we accumulate many benefits. We
enhance our ability to focus, our false sense of isolation falls away,
we become more compassionate and our intuition is enhanced. We begin to
smile, imagining a world where everyone enjoys the full benefits of meditation.
Inaugurate Peace
I inaugurate peace
I call upon peace—
rise from my soul
gather it up
store it up
stand upon it
send it forth
generations before
called upon peace
gathered it up
stored it up
stood for it
sent it forth
let the winds of ignorance,
greed, and hatred howl
we call upon peace to rise
generations before
brought forth light
from their bones
radiance of marrow
what is most alive
will always rise
we inaugurate peace
~Ellen Grace O'Brian~
Begin [your meditation] with keen interest and sustain your interest. Notice the changes in awareness that occur when your mind is calm. Use breath awareness, affirmation, or listening to subtle sound to focus your attention until meditation flows naturally. Let your enhanced clarity of awareness and improved ability to live effectively motivate you to continue to skillfully meditate.
~Roy Eugene Davis
When we first begin a daily practice of meditation, it can be surprising to notice how busy the mind tends to be. But as we continue regularly for at least twenty minutes a day, we learn to let transitory thoughts, sounds and sensations fall away into the background as we enter into the flow of meditation. As we continue to meditate regularly, the benefits are apparent not just during meditation but also in life. We learn to keep our mental state calm and on track even when events are challenging. Intuition guides us and we learn to trust in the flow of events as we make useful choices more and more easily in an increasingly supportive universe.
Peace comes in a moment but takes a lifetime to realize. It is not something we attain; it is a way of life. Fill your day with peaceful moments that become a peaceful life.
~Yogacharya Ellen Grace O'Brian
It is common at this time of year, the beginning of the new year, to make a new year's resolution. Then we find that we have broken that resolution and give up.
What if we just set an intention to live a peaceful life? What if we decide that we will be a center of peace in our families, in our work place and in our world? Imagine what a difference that will make. The energy of peace ripples out and affects those around us. They can catch that energy and become centers of peace as well. And on it goes.
Just set an intention to be that peace. An intention guides our steps. Yogacharya O'Brian has said "Intention is an aim that guides action. It can be understood as a significant, immediate embarking on a chosen path, a purposeful trajectory that has its starting point where we are."
Through our regular meditation practice, we can change the world! Our practice supports us in slowing down, being less reactive, being happier and more content. Our relationships improve. Peace is who we are at the core of our being. Every moment becomes a peaceful moment. Discover that!
Be kind, truthful, and honest. Discipline your thoughts and actions. Concentrate on essentials and disregard non-essentials. Think about what is most important to you and focus your attention on those matters.
~Roy Eugene Davis
A steady daily medication practice offers many benefits. We build the habit of joyful discipline that enables us to meditate every day at the same time. We become observant witnesses of the thoughts that pass through our mental field and become adept at letting those that are not useful fall away. We gain control over our speech which empowers our words when it is right to speak. And finally we learn to act wisely in accordance with kindness, truth and honesty because we are guided by the inspiration that steady meditation unleashes from within us.
We live in a world of pure possibility. Open the windows of your mind.
~Yogacharya Ellen Grace O'Brian
As we are moving to the end of this year and into the new year, we have choices. If we have had or seen difficulties in this past year, we can dwell in what should have been or painful worry about what might be in the future, or we can look forward to envision the possibilities of good and healing that can come. It is the nature of the material world to heal. We see that in our own bodies when we have a cut or scratch on our skin. Let us envision that healing for our selves, for our families, our friends and our world. Let us envision the good that is inherent in all that is and know it to be true. Let us open the window of our mind that possibility.
This is our wish for you as we let go of the past and move into the new year.
Mental impressions or conditionings are like the possessions we pack up and move from house to house. Superconscious meditation clears the mind of old baggage and frees us from the burden of the past.
~Yogacharya Ellen Grace O'Brian
Meditation first makes us aware of the contents of the mind, and then a daily meditation practice allows us to choose what stays in the mental field. Deep mental impressions that enable us to respond to external triggers and lead to ineffective choices can be weakened and finally eliminated by meditation. Exercise the joyful discipline of daily meditation and reach freedom over past tendencies or undesirable habits.
Actions are expressions of the forces of nature. Learn to observe these forces without identifying with them. Otherwise we are like the bicyclist who continues to pedal on a downhill slope.
~Yogacharya Ellen Grace O'Brian
Our meditation practice teaches us to be observant, aware of ourselves and to the world around us. As we are more aware, our actions are more useful and less re-active. The inner knowing that shines through during our time of quiet meditation, continues to reveal itself throughout our day. This inner knowing, this force of nature, guides our actions, guiding us to do the right thing, to say the right thing. The flow of life is much easier. This force of nature is our best self. This is who we are. Go with the flow of your best self.
Persistent and intense concentration captivates the mind and over time will make it our willing helper, rather than the inner critic it can become without mindful control. The goal of effortless freedom is gradually earned by consistent, joyful discipline.
~Yogacharya Ellen Grace O'Brian
We all want freedom from thoughts of worry fear, or anxiety. We want freedom from uncontrolled anger or that self-critic that may rear its ugly head, telling us that we are not good enough. Our thoughts can get out of control, taking us to places that we don't want to go. We can control of our thoughts, not let our thoughts control us. Our joyful discipline is doing what we know we should do, following that inner voice that guides us to our good. We know what is the right thing to do because it benefits us and all of life. We can hear that still small voice when our thoughts are controlled by having a time of silence each day. That time of silence allows the our inner wisdom, our inner knowing to permeate our mind and our consciousness. Our mind becomes our friend. We see and experience the benefits of this joyful discipline throughout our day. This is real freedom.
Meditation begins when the effort required to concentrate gives way to a steady flow of attention. The approach to meditation requires some initial expenditure of energy like an airplane on the runway that builds speed and energy to the point of lift off. Meditation is above the clouds of thought.
~Yogacharya Ellen Grace O'Brian
As we sit in the silence or practice a concentration technique, we maintain watchful alertness for the transition from concentration to the state of meditation. The switch is marked when effort drops away and is naturally replaced by a peaceful flow of inner awareness many describe as bliss. Fullness pervades the mental field and there is no feeling of lack or need. In this state we are refreshed and recharged on all levels. When we drop back out of meditation and notice the interruption of thought, sound or sensations, we can pick up our concentration technique again. Even on days when we do not achieve anything near meditation, no effort is ever wasted and there are always the benefits of an improved ability to focus and ignore thoughts in the mental field that are not useful.
Meditation practice establishes inner balance, restores harmony to the nervous system, clarifies the mind, increases will power, and inspires constructive emotions.
~Lahiri Mahasaya
Lahiri Mahasaya (1828-1895) was a very esteemed meditation and spiritual practice teacher from India, who taught many hundreds of students, male and female, young and old and from all socioeconomic levels. His influence is still felt today all over the world.
Many millions of people have experienced these benefits of meditation. When we have a regular meditation practice we begin to see these benefits for ourselves. This is why this system is called "scientific". We are taking these practices into the laboratory of our lives and observing how they work. As we refine our practice we become more conscious of our thoughts, words and actions and we can choose what supports our life. We can live a life that is fulfilled, healthy and productive, no matter what outer circumstances may be. Be observant.
The seeds planted in this moment are the flowers of our future. Be
mindful of your thoughts and emotions. They are the seeds that blossom
an bear fruit according to their nature. If we yearn for peace, we must
cultivate it first in our own consciousness.
~Yogacharya Ellen Grace O'Brian
A steady meditation practice makes us aware of the stream of thoughts within our minds. We can choose to energize those that are useful and let those that accentuate disappointment and anger fall away. We cannot control external events but our meditation practice gives us the tools to control how we react to them. Choose peacefulness and harmony today and we will encounter them as we move forward.
Live well. Live fully. Never compromise your Self.
~Yogacharya Ellen Grace O'Brian
We have an inner voice, what some call our conscience or in spiritual teachings, it is called the Self. This is the innermost part of ourselves that knows what the right thing to do is. Often, we think that we know what is right, and we really don't want to listen to that Self. Often we ignore or don't even hear what it is trying to tell us. When we do listen to that Self, even if it seems that it might be difficult to follow, in the long run it is always the best way and the easiest way. We are flowing with the stream, rather than against it. When our mind is calm and quiet we can hear the Self. We will know the right thing to do — the right thing to say. We live our best life, we live our life fully when we listen to that still, small voice. We benefit and all of life benefits when we listen and don't compromise.
