This is a meditation focusing on the mind. We show up for meditation and the mind is very chatty. What is the mind saying?
The purpose of this meditation is to identify the actors of the ego. It is a method called self-inquiry. We are inquiring into the nature of the ego. We must confess, we are all great actors and we play many parts. We know it conceptually, now we must go deeper and expose them. In identifying them, in seeing them, in bringing our awareness to them, we can see the thoughts, emotions and inner dramas that we are living out. Seeing the patterns and calling them out, they will eventually drop of their own accord.
Carolyn Myss, following Jung's footsteps, identified many archetypes, which are really different ways that the ego manifests itself. You can use archetypes to help identify the actors, or you can come up with your own names for them. For example, one of my actors I dubbed Ms. Pretty. It is a common conditioning of women that we should appear put-together, presentable and pretty, as in this way attention is given to us.
Do be aware that the ego is a shape-shifter; it is not merely an archetype. The ego can and does take on a myriad of roles. You will have this experience by doing this meditation.
When mind is chatty during a sitting meditation with closed eyes, where the "goal" is to watch, be silent or just be (such as with Vipassana), or perhaps a time when the mind won't let you sleep at night, use this opportunity to identify the different actors/archetypes that make up your personal energy matrix called Ego.
Allow the mind to continue to speak for 10 minutes, watching what it is saying. Then ask the question, who is in? Or, who is speaking? Or, who speaks? Say the words aloud in your mind. It is possible that the mind may say something, but more likely that it will not. Mind does not like being called out on its actions, does not like being seen for what it is doing.
Having watched the mind speaking, you should have noticed that there was a particular topic or theme going on (e.g. perhaps worrying about the events of tomorrow). Use this theme/topic to identify the actor e.g. Ms. Worry, Mr. Worry-wort, The Expert, The Victim, etc. Say the name you came up with aloud in your mind, such as, "It's the Martyr program."
See if that quells the mind into being silent, and resume your meditation of being silent/just watching. If mind continues to start prattling on again, again watch and pay attention to what it is saying. Let it speak for 5-10 minutes. Is it the same program? Probably not, as mind is like a jumping spider. It tries to pretend that this new topic is important, which is why it must be allowed to speak. Again, give this energy pattern a label and say it out loud in the mind, e.g. "It's the Wounded Child program."
See if the mind becomes silent again, and resume your silent meditation. Repeat this pattern for however long you want your meditation to last (30-60 minutes is a good length of time).
Over time, you can use this meditation technique to stop the mind "in the bud." That is, when the mind is speaking, you can recognize which one of the programs/actors is there, as the actor always says the same things. It's like watching a re-run of a show that you've seen so many times, and you know the lines by heart.
Since you know who's there, you don't need to ask who is in. Within just a few minutes of speaking, you will become aware of which actor it is. With that awareness, you can say who it is aloud in your mind, or simply be aware of the fact.
The mind should become silent, and when it picks up with another program, repeat the process and call the mind out on the voice that is speaking. By doing this meditation over time (every day over a period of a few weeks or months), you will acquire a list of programs/actors, and their "scripts," the topic or theme that is always talked about by the same actor.
You can re-name or re-label any program, as sometimes you may label a program but it might be better broken down into 2 or even more roles.
Note that the word actor can also be called a program. You choose the word that works best for you. My preference is to see the actor that is there with its theme, and this actor + script is a program acquired from social conditioning.
Over time, when you are trying to be silent, you now have a list of actors, and so when mind is chatty, you can easily identify who is speaking. Being aware of the fact, the mind will become silent, if not you can always say it aloud in your mind.
It's a meditation technique based in self-inquiry, which can be useful in seeing the different actors that make up your ego. Your list of actors, you may also notice, may dwindle over time, as you continue to grow in awareness and presence.
This is a meditation focused on listening to the om noise. The om noise is sometimes called the soundless sound, so-called as this noise is seen more as a vibration. This om noise is always there- you can listen to it at any time, although when loud noises are also present (washing machine, airplane flying overhead, blender whirling, etc.) their noise is the sound your ears detect. A quiet environment is best for this sound meditation.
This type of meditation is considered a focus meditation, where sound/vibration is the subject of meditation. It is also a meditation that can be used to work on the void/throat chakra or open the third eye.
Sit with your eyes closed in a quiet environment. Sit there silently for a few moments, then bring your attention to the om noise around you.
It is there, this sound of om.
Do you hear it?
It is similar to the sound of a lamp post or an electrical box on a hot summer's day.
You can focus your attention on your ears, the physical apparatus which hears the sound, or on your throat or third eye chakra. Noise is attributed to the throat chakra, which represents the void, while om done as a mantra has been used to open the third eye. See which one seems to work better right now. It may be different or change if you do this meditation on another day.
Focus on the om sound- is it close to you? Is it close to your ears or close to your head? Does the sound seem right next to your body or farther away? Is the sound closer to one ear yet farther away from the other ear? Does the distance between you and the sound change as you focus on it (it gets closer or farther away)?
Do you feel the sound as a vibration? Is there a soothingness or lulling feeling that comes when you really let go and merge with the sound, like being rocked in the cradle of the universe? Does the sound seem to disappear and be like a vibration felt in everything? Can you hear the vibration in other sentient beings (like your pet, friend, family member), in nature, and in inanimate objects? Is the vibration found inside of your body?
You can listen to the sound for as long as you like i.e., make this your meditation for the day and go for a set amount of time such as 30 or 60 minutes. Do this meditation for a few days or weeks in a row and notice any changes that come.
Do note that if you have thoughts, simply return your focus back to the om noise. If your mind is particularly chatty, use another meditation to evacuate the excess energy, as you will need to have some degree of silence/stillness to do this meditation.
I have done this meditation many times and find it best to do at bedtime, when it is quiet. If my mind is very chatty, I assess the strength by its noise and try another meditation that will help to rid the excess energy first. There are many meditations that can help you to do this, such as some of Osho's meditations like gibberish, doing a mantra (it could be any word, even just repeating a nonsense word like mi mi, la la, na na, etc.), doing deep breathing, focusing your attention on the tongue, and many others. Do some exploring (trial-and-error) and see what works best for your particular mind :)
After 10-15 minutes, if the mind is still noisy, then try this om meditation on another day, as you will not be able to hear the om noise when mind is in the way! If the mind has gotten "bored" and is now quieter, give the om meditation a try and see how it goes. You can always go back to the first meditation of evacuating energy and leave the om meditation for another day.
Indeed, one of the things that comes with meditation is to customize your practice according to your unique mind, and that incudes taking into account what is happening in the present moment. One meditation may work on one day, but not so much on another.
You will see that in some of the Osho meditations, a one hour time period is broken down into different types of meditations. Using this principle, you can therefore tailor your meditation to what works for you--- and avoid the "trap" of the mind feeling "guilty" because you "failed" at your meditation! This comes with time, but this openness also allows you to use any meditation technique (or a number of them) according to what is needed in that moment. From experience, any time I tell myself that I cannot quiet my mind, and frustration is now there, what is really happening is that my mind is fighting with itself, and has a desire to "be quiet." I let go of the desire and accept what is--- chatty or not, "i" am not mind.
Speaking of which, while this is a focus meditation (object: om sound and subject: you), the om is a vibration that permeates all things. Indeed, you may find this "you" dissolving with this meditation, which is really the point of all meditations; that you are the witnessing self.
This is a meditation technique to deal with the emotions of anger, frustration, irritation, resentment and jealousy.
Get a pillow that you will only use for this purpose. You can also use a punching bag or kickboxing bag, so long as it is only used for absorbing negative emotions. Go into a quiet room and close the door so that you will not disturb others.
Now turn your attention to your anger, your frustration, your irritation, your resentment and your jealousy. Using your fists (or an object such as 2 drum sticks), beat your negative emotion into the pillow.
Focus on getting OUT the emotion, replaying the events, words, actions, and thoughts that made you feel that way.
You can verbally voice how you feel (e.g. "No," "I hate...", "I'm so angry about...", "I can't stand...") or just hear your thoughts echo in your mind. Scream, shout and focus on the negative emotions that are there. Let the emotions come out onto the pillow/bag. Do this for as long as it takes, or time it for 15-30 minutes.
Make sure you don't offer this pillow to a guest! Remember that this is your pillow that is more than happy to help you with your negative emotions, so once you're done with it, give it a rest by itself 'til next time around :)
If you chose to do this meditation technique with a pillow, after you let out the emotion and feel spent, you can then take the time to sit quietly. As an example, perhaps you start to meditate but anger is there. Or maybe you've been having a tough week, or had a tough day.
Get the pillow out and allot a certain time to get out the emotion (e.g. 30 minutes). Now that the energy has moved out, you are in a more balanced place and can let the energy move in. Sit quietly and just be, or focus on the breath.
Getting the excess energy out is a good tool for understanding. As it is the same energy (one energy), one must also respect what is happening in the present moment. By allowing what is to be, one can throw out the energy instead of fighting with it, because one is supposed to be in quiet meditation.
There are many other techniques that can be used to get out excess energy so that you can be in a more peaceful place and allow the energy to move beyond the mind.
With time, you will come to see that doing such "throwing out" techniques will occur less, or, less time will be needed to throw out the energy.
This has been my experience for this chatty mind :)
This is a meditation focusing on the 4 elements and is in line with inner alchemy and the dao/tao. If you're into zen, yoga or martial arts, this might be a meditation that calls to you.
You will need to have a certain amount of silence to do this meditation. It is NOT a beginner meditation. You must be able to "silence" your mind, "turn it off," or focus/be in the empty space.
Choose 1 element and focus on it during a set amount of time (e.g. 20-40 minutes). It can be any element, your weakest, your strongest, the one that calls to you most, etc.
Make sure you are in the Wuji space (or Void) before you begin.
Once you are settled in that empty space, put in the intention (in other words, a thought form) of that element (e.g. Water). It could be words or just a picture in your mind.
Wait and see what comes. You might have to repeat the intention but the focus -like in all martial arts or even yoga- is that paradox of being relaxed under tension ;)
See what comes. Use your body as a template to feel the element: cold, hot, heavy, light, or the forms that the element takes (e.g. Water as liquid, solid as Ice, gas as Mist).
Explore the element in all its beauty, splendor and wonder. Merge with the element and let it teach you and guide you in its ways.
Return to the Wuji/Void and be sure to acknowledge the wisdom that has been shared with you.
End the meditation in the empty space of the Void, or continue on to the next element, as described in the Variations section.
VARIATION 1: 4 ELEMENTS CONTRAST MEDITATION
Focus on 1 element for a set amount of time (e.g. Air 5-10 minutes), then switch to another element for the same amount of time (e.g. Fire 5-10 minutes) and then repeat this sequence for the last 2 elements (e.g. Water 5-10 minutes and then Earth 5-10 minutes). Which element you choose 1st, 2nd, 3rd, 4th (i.e., the sequence) is up to you, as they all have something to teach :)
VARIATION 2: 1 ELEMENT DAILY MEDITATION FOR 1 WEEK
You can focus on 1 element (e.g. Water) for a daily meditation for 1 week to familiarise yourself with that element. The next week, Week 2, switch to a different element (e.g. Fire), and meditate every day on that same element. Repeat this meditation sequence for the last 2 elements (e.g. daily meditation on Earth Week 3 and daily meditation on Air week 4). Total time is 1 month. How long the daily meditation lasts is up to you (recommended 20 minutes or longer). You can of course meditate longer than 1 week on 1 element if you feel you need to spend more time understanding the element. 2-4 weeks is a good time frame for getting acquainted with an element.
Let your intuition be your guide. Keep your heart open and your mind free :)
This is a simple meditation to get you in the present moment.
All you need is a clock or device that tells time.
You can do this meditation anywhere: on a train, at the airport, in a bus, in a hotel room, at your home, etc.
Sit in front of a clock or device a few feet away. At eye level is a comfortable position for most, but a clock hung up high on the wall will do just fine. A phone held in your hand is fine too.
If you have a device like a phone, you may have to adjust it so that it stays on all the time and you could use a timer so that you can stare as the seconds go by. You can set the timer to a block of time, e.g. 10 minutes, 20 minutes, as you like.
On a computer or tablet, they do have alarms that count down the time, and you could use that.
All you do is watch the time go by. That's it.
If you're looking at a digital clock/timer, you watch the seconds go to 60, the minute changes, and you go on watching the seconds. If you're looking at a clock, you might want to focus on the hand moving around the clock.
The clock is ticking...No, this clock is silent you say, but still, it's counting the seconds of your life away, as time goes by.
Time is precious...or is that your Life is precious?
Why is that you are here again? What to say about time; is it real? What is real? What really matters?
If thoughts come in, remember to do nothing about them. You tell your mind the goal is to focus on the time, on watching the seconds go by. So simple, can the mind do it?
Ah, so boring says mind, but then what to say of focus? Attention? Who is in control of whom? The mind...or the one directing the mind? And who is this "me" directing mind? Or watching it?
Questions come, questions go...
Focus on the one within :)