When meditating stay alert and attentive. Don't strain or struggle to have results. Relax into the experience and let your innate qualities and knowledge of higher realities be revealed.
~Roy Eugene Davis
Often, when we begin a meditation practice we find it difficult to stay focused on directing our attention inward. We may find that we struggle with the practice and often that leads to abandoning our practice because of the struggle. The state of meditation is natural for us. All we need to do is arrange conditions to let it happen. Find a technique that works for you, practice that and allow yourself to just relax into meditative awareness. Remember that we are not meditating to meditate, but to improve the life that we are living, so look for the results of meditation in your daily life. Allow yourself to experience those qualities of calm, contentment and joy that are the truth of who you are.
Maintain an inner, meditative awareness, even in the midst of activities and you will discover a centralizing principle within you that will rightly guide all your activities.
~Yogacharya Ellen Grace O'Brian
Once we have a steady daily meditation practice we can begin to nurture mindfulness throughout the rest of the day. Walking meditation can help because it fosters meditative awareness with your eyes open. Begin with pleasant walks in nature, stepping slowly in a heel-toe manner, conscious of each foot-fall, while maintaining silence or reciting a mantra. What better way to begin the new year than with the continuous joyful awareness that prepares us to follow the intuitive flashes of wisdom that guide our decisions and allow us to serve life in the highest way.
We clap hands and welcome the Peace of Christmas.
We beckon this good season to wait awhile with us.
We, Baptist and Buddhist, Methodist and Muslim, say come.
Peace.
Come and fill us and our world with your majesty.
We, the Jew and the Jainist, the Catholic and the Confucian,
Implore you, to stay a while with us.
So we may learn by your shimmering light
How to look beyond complexion and see community.
It is Christmas time, a halting of hate time.
On this platform of peace, we can create a language
To translate ourselves to ourselves and to each other.
At this Holy Instant, we celebrate the Birth of of Jesus Christ
Into the great religions of the world.
We jubilate the precious advent of trust.
We shout with glorious tongues at the coming of hope.
All the earth's tribes loosen their voices
To celebrate the promise of Peace.
We, Angels and Mortals, Believers and Non-Believers,
Look heavenward and speak the word aloud.
Peace. We look at our world and speak the world aloud.
Peace. We look at each other, then into ourselves
And we say without shyness or apology or hesitation.
Peace, my Brother.
Peace, my Sister.
Peace, my Soul.
~ Maya Angelou
Before acting, to simply inquire “Am I sincere?” is powerful. We know the answer, if we only stop and ask. This makes conscious living, and the joy that it brings, possible.
~Yogacharya Ellen Grace O'Brian
Besides the physical and mental health benefits that we receive from meditation, one of the greatest benefits of meditation is how we begin to live our lives consciously. This means that we can act, think and speak from a higher awareness. We are more easily able to let go of negative thoughts, negative speech, worries and fears. We become aware of the good that is all around us. When we live consciously we are able to step back and self-inquire and act, think and speak from the peaceful place at the core of our being, rather than react from a restricted way of being. Living consciously is a more joyful way of living, a more peaceful way of living. Living consciously is freedom. Meditation is key.
When inhalation occurs naturally, mentally speak a chosen word, such as "God," "peace," "joy," or any pleasant word. When exhalation occurs, again mentally speak the word. Feel that the sound of the chosen word is blossoming in your mind or your field of awareness. Do this without effort and without anxiety about results. When a state of conscious, calm awareness is experienced, discontinue listening to the word. Be still, letting that meditative calm persist for several minutes until you feel inclined to conclude the practice.
~Roy Eugene Davis
Using a mantra is an excellent way to calm the busy thoughts in your mind. You can also try the Sanskrit words "so-hum". This phrase means "I am that which I seek", yourself at your highest human potential. Say "so" on the in breath, and "hum" on the out breath. As your meditation session unfolds, you will find that you no longer have to make a conscious effort to repeat the words and that they come naturally with each breath. They will repeat themselves. When the mantra takes you from concentration onto the deep peacefulness of meditation, you can let go of the mantra.
Learn how to cooperate with the power that runs the universe and surrender to its impulse to express through us.
~Yogacharya Ellen Grace O'Brian
There is a power that runs the universe and we are all a part of it. It is a power for good. We see that good all the time in people, in nature, and in circumstances in our lives. But the problem is that we can forget that we are a part of that flow. We can try to swim upstream with difficulty or we can "go with the flow". Our meditation practice calms our mind and body and opens us up to the awareness of good. When we take the time to sit in the silence, we become aware of the messages that the universe is offering to us. We are more observant of the good that is around us. When we do, we can live our lives in the highest way. Cooperate with that power and see how much easier your life can be. Allow that power of the universe to express through you.
Meditation proficiency can be acquired by practice. Curiosity about possible outcomes of meditation practice, aspiration to experience clear states of consciousness, devotion to practice, and the application of time-tested procedures such as regulation of breathing rhythms, prayer, and directing the body's vital forces upward to the higher brain centers, can be helpful.
~Roy Eugene Davis
Sometimes, even after years of meditation practice, it is helpful to go back to the basics. Approach each session with delight and curiosity because you really never know what to expect and aspire to go deeper each time. Begin with focus on the breath or a mantra, waiting for that switch from concentration into the peacefulness of meditation itself. Imagine your breath moving through the spiritual eye, that point between and above the eyebrows so as to move energy to the higher brain centers. Then return to the point of focus each time you notice a distraction. Gently end your time of meditation with gratitude, knowing that your practice is the highest form of self care and that no such effort is every wasted.
We live in a radiant, illuminated sea of spirit.
~Yogacharya Ellen Grace O'Brian
Our regular practice of meditation opens up our eyes and our heart. Whether we believe in God, or Spirit, or Higher Power or not, as we feel more peaceful and less stressed the beauty of life is more and more apparent. As we walk down the street we are more aware of the simple things that make this life beautiful — the flowers, the birds, the kindness of the person in line at the grocery store who has a basketfull and you have only two items and lets you go ahead of them. Neuroscientists tell us that our brains are hardwired to focus on the negative. Isn't so much nicer to focus on the positive? As we do, we can change that hard-wiring. Notice that we live in that radiant, illuminated sea of spirit. There is so much to be thankful for.
By the practice of meditation, you will find that you are carrying within your heart a portable paradise.
~Paramahansa Yogananda
When we first begin a meditation practice, it requires some discipline to calm the mind using a technique like focus on the breath. After we have continued to meditate every day for several weeks, peaceful moments of quiet open up and then begin to occur more and more often. Then when we are not trying too hard and least expect it, we sink into a deep peacefulness that is transformative. Here we meet our true nature, which is a deep, unchanging contentment. These occurrences then draw us to our daily practice and change our experience of life. Intuition is sharpened and we find the universe responds positively to all our truly useful endeavors.
We open ourselves to serve, and we are served. We open ourselves to give, and we receive. We open ourselves to lift another up, and we are lifted. We open ourselves to give love, and we become love.
~Yogacharya Ellen Grace O'Brian
In this time of uncertainty and recovery for so many of us, we are reminded of how the strength of love for each other and the community lifts us up. We are reminded how we are all in this together. We are each other's strength and hope. As this tree in the photo has grown strong on the rocky cliff, we support each other in growing strong in our time of adversity. Love is our strength. Take some time each day to sit in the silence to "re-fuel" in this stressful time and remembering that love is who you are.
A most useful approach to meditation practice is to consider it the most important activity of each day. Schedule it as you would an extremely important appointment, and unfailingly keep your appointment.
~Roy Eugene Davis
When circumstances change abruptly or life becomes unusually stressful, our meditation practice can become intermittent or fall away. This is when we need a steady practice most. Recall the many benefits of meditation: decrease in stress because of a lower level stress hormones, an enhanced ability to concentrate, and increased happiness despite outer circumstances as we come back in touch with the sweet peacefulness that is our own nature. Then recommit to meditating first every day, aiming for at least twenty minutes each time. This reopens the path to our natural joy and freedom.
To experience the real solution to a problem, enter the temple of spiritual truth beyond words and thoughts. Sit in the silence, receptive to your soul’s inspiration. It will come.
~Yogacharya Ellen Grace O'Brian
There is so much upheaval for those of us who have been experiencing the fires in northern California. We are still recovering from the fear of immediate danger. We are experiencing the grief of our own losses and the losses of others. Then we ask questions such as what to do now? For many there are going to be lot of decisions to make. For many of us there may be questions of how can I support my friends and neighbor's. Or why was my home saved and not my neighbors? For some questions there are no answers. Some questions will require discernment and the drawing upon the strength of our inner wisdom. We all have the inner knowing of what is the next right thing to do. The right answer is there. Once we discern it, we will experience a peaceful feeling. Sit in the silence, hear the guidance.
A harmonized mind produces harmony in this world of seeming discord.
~Paramahansa Yogananda
Many of us today are facing incredible challenges, some very great, this week and into the future. The fires in northern California have taken a toll on all of us, even for those whose homes are still safe. Meditation can lead us back to the inner peace at the core of who we are. If you are having trouble meditating, just sitting in the silence to start each day can change the way we react to events. If you can meditate, do so as deeply as possible. If you feel you can't meditate, begin each day in a time of silence. Just sit. If even if this seems difficult, just take some time each day to offer gratitude for the gifts you have. These meditation moments will give you some peace of mind and you will be able to offer that quiet peacefulness to those around you. We all need this now.
Emotion experienced without wisdom and detachment swells like an overflowing stream in a rain storm. Accept that emotion brings wisdom. With discernment, its wisdom can be accessed like drawing water from a well. Just don’t fall in.
~Yogacharya Ellen Grace O'Brian
Often when we begin a meditation practice, thoughts and emotions that we have been suppressing begin to reveal themselves to us. We have been able to suppress because we have been allowing our mind to run rampant with myriad thoughts avoiding the ones that we don't want todeal with. Yogacharya also teaches us to respect our emotions. Let them rise in their own time and gather the wisdom that they bring. She says when we look at them with detachment and respect the wisdom that they bring, we can then let them gracefully move back into their seat, comfortable and quiet. Emotions come and go. Observe them, learn from them but don't fall into their abyss.
Change your focus of attention, change your thinking, change your mind and change your life. It only takes a moment. This moment is a good one.
~Yogacharya Ellen Grace O'Brian
When we start to meditate, we become aware of the many useless thoughts that pass through the mind. As we continue our practice, we learn to let them fall away and encourage those that are supportive. As our meditation deepens, we take the innate inner peacefulness from our time of meditation and watch it permeate our day. Whatever attitude we bring to life, we will experience in the world. As we come to quickly recognize the arising of fear, anger, grasping or aversion, we can let it fall away before it dominates our thinking. This leads to real freedom. It only takes a moment.
Every thought is a prayer. Every word is a blessing. Every action is a meditation. When daily meditation and conscious activity work together in our lives, the line that separates them disappears. Our life becomes our meditation
~Yogacharya Ellen Grace O'Brian
(from Living for the Sake of the Soul ~ Ellen Grace O'Brian)
Our daily practice extends out from our meditation chair to everything that we do, say and think. This is the goal of meditation. Meditation and conscious living are key components to our well-being. Our interactions with others—our way of being then comes from that place of peace and love at the core of our being. Our life is our meditation. It is all One.
Pay attention to the quality of mind you are nurturing in this moment. That quality is the messenger of your life. Now is the time to nurture happiness and well-being.
~Yogacharya Ellen Grace O'Brian
The thoughts that we cultivate are the seeds we plant in our consciousness. When we have thoughts that are negative or angry, we are nurturing that for our future. When we are able to pause and notice what is happening in our mind and then turn those thoughts around to something positive, that is what we are nurturing for our future. Turning our thoughts around can be as simple as when we notice negativity coming up, consciously offer gratitude for something simple in our life. For example, if we are late for an appointment and are stuck in the grocery line we can get anxious and maybe irritated with the person in front of us who is holding up the line or we can notice the negativity and cultivate the opposite by looking forward to enjoying the food in our basket or chuckle at the funny article on the magazine in the checkout line. Pay attention—nurture happiness.
Non-attachment to results brings freedom from worry. This non-attachment is the opposite of not caring. It is based on caring deeply for what truly matters — the peace of mind that accompanies divine remembrance.
~Yogacharya Ellen Grace O'Brian
A steady practice of meditation and attention to the results of actions in our own life can lead us to mastery of non-attachment. Not to be confused with lack of concern, this practice helps us separate our intentions from the outcome of our actions. If we carry out a task to the best of our ability and highest intention and the results are as expected we easily see the benefit. However, if the results are not as we wished, life has presented us with an opportunity to learn. Over time we come to realize that we are not in control of outcomes but that our pure intentions are often rewarded. This path leads to freedom.
Attend to the inspirations that arise within you. Pay attention to your intuition. Notice.
~Yogacharya Ellen Grace O'Brian
We all experience intuition, but often we don't pay attention or think "Oh, that can't be." Often we think that we want something different than what our intuition is telling us so we ignore it.
Intuition is our inner guidance system speaking to us. We can tell that it is right, because we can take our time with it. It doesn't change or go away. When we follow it we feel a peace within. Pay attention to that inner voice. Question it and see what answers you get. Give yourself time.
Awareness of our inner knowing is one of the great gifts of our meditation practice. It is a quiet voice. The bible calls it the "..still small voice." Your life will be so much more fulfilling when you pay attention to it.
Paramahansa Yogananda emphasized one’s daily spiritual practice of meditation. He always said that surely if people will ground themselves in daily meditation they will experience inner unfoldment that will keep them stable, then they are not likely to get off the track. If they attend to that first, that’s the important thing.
~Roy Eugene Davis
We can all experience the many benefits of meditation, but first we have to meditate for at least twenty minutes every day. The benefits can start appearing after as little as eight to ten weeks of daily meditation. So what can we do to ensure we meditate each day? Planning begins the night before. If we go to bed at least twenty minutes earlier than before meditation practice, we can be fully rested the next morning and be ready to begin the day with our practice. For most of us, it is easier to meditate soon after waking because we are not yet fully occupied with the competing pulls of daily life. And yes, if we find ourselves dozing off during meditation, this merely means that we need to sleep more.
