Meditation-Meditate

Description:  Have you ever put on your favorite dancing music when no one was around and just cut loose? You can easily turn this into a meditation.

Stage One: Close your eyes and dance. At first it might seem strange but persevere. If you have some favorite dance music, put it on. If not, then dance anyway. By closing your eyes (wear a blindfold if you have one) the focus goes within and the dance is pure enjoyment,pure delight.  

Stage Two: Lie down in silence with eyes closed. You can do this for 4 minutes: 2 minutes of dancing, 2 minutes of silence, or as long as you wish.    

Benefits: Dancing meditation is one of the easiest ways of dropping into a calm, silent place within. It releases tensions from the body and mind and invites your inner joy, creativity and love of life to come forward.My favorite music for the dancing meditation is the
Osho Nataraj Meditation CD. 

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Description: 
Sit silently for 5 to 10 minutes, eyes closed, body relaxed and watch. Let thoughts settle themselves. Just like a stream which has become muddy, when you wait patiently on the bank and watch, the dead leaves float downstream and the mud settles on its own.The stream suddenly is crystal-clear again. Similarly your mind suddenly is crystal-clear again.   

Benefits:  By making a practice of this technique every day you easily drop down into a quiet,calm clarity of mind.

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Description:  The more slowly, deliberately and care-fully we do something, the better the outcome. It is this quality of PRESENCE that is at the very core of meditation.      

When and Where:  Experiment in every arena of your life. Start with simple activities like doing the dishes, taking out the trash, driving your car.  The activity doesn’t matter. What matters is the quality of your presence being mind-full, care-full and deliberate. Notice how it makes you feel. Pay attention to the quality of care you are giving the activity or the person to whom you are speaking.    

Benefits:  Over time, as you make this a habit, you find yourself more relaxed, more present, producing higher quality work. All your relationships are enhanced and you are more creative and receptive.

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Description:
Do this simple practice to bring awareness to the ordinary activity of drinking tea, or your beverage of choice (hot or cold).

Prepare the teacups and the teapot. Listen to the kettle and the sound it makes. Pour the tea, smelling the fragrance, savoring the aroma, then tasting the tea and feeling that deep sense of contentment that comes as the tea’s warmth enters your body. Feel thankful that you are alive and in this moment drinking tea. Don’t think about the past or the future. Surrender to the present moment, just you and the tea, as if nothing else exists.  

When and Where:
If you happen to be reading this on a sweltering hot day, or live in the desert or a very hot climate, you might like to try this with iced tea. Listen to the chink of the ice as it drops into the glass; enjoy the colors through the glass, the mint, slice of lemon, or cherry you might add for flavor. Enjoy the coolness, the refreshing taste, and feel of the ice cold tea as you sip it through a straw, relaxing into the moment.

If all you have time for is buying a coffee at your local coffee shop, then adapt this technique to your situation.

Benefits:
This practice gives you a taste of meditation, of silence, of the beauty and grace that can be brought to even the simplest acts.

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