A Meditation to Support Change

By: Premadasa Gangadeen

When the inevitable time for change comes, we are presented with a great opportunity for the expansion of ourselves on many levels as we travel from one life experience to another. Granted there may be many things that we have grown accustomed to and the

physical, emotional, intellectual and spiritual being, creating great discord and disease. On the other hand, change may ignite the exhilaration and excitement which comes from mystery and adventure and it has the ability to stimulate other areas of creativity, possibility, growth and ultimately greater inner stability.

Being present affords us the gift of gratitude of bearing witness to infinite possibilities within each passing moment. By choosing to practice being present, we train ourselves to be stable within the change of moment to moment existence as though we were watching the scenes of a film being played out, only that the film is our reality. Consider all of the different genres available in film, whether it is documentary, drama, comedy, fantasy, horror, etc. and then compare to the many different acts or roles that we have found ourselves in. Have you ever been so lost in a role before that all awareness of any other possibilities was no longer visible? If so, then perhaps it’ s time to learn how to direct your own film or life story and the best part is that you get to tailor it to your aspirations.

The ultimate technique required to become the best director for yourself is meditation. Within the framework of any meditation practice, stability is at the

thought or feeling of no longer having access to them stirs up behavioural responses of attachment and/or aversions to life without them. This seeming mental turbulence resulting from forced change may provoke further disturbance into our

foundation and that foundation is the breath. With deep, long and relaxed breaths, we create the ideal conditions for the betterment of our physiology, emotionality, mentality and spirituality.

The following simple practice can be performed at any time with eyes open or closed. Keep the body supported and within ease for optimal results. Standing, sitting, or lying down for the duration of the practice will afford different perspectives on how to meet change as it happens. First start off by choosing a duration, location and specific time of day to establish a practice and to become familiar with its by-products. After about a week, expand your practice to anytime of day, anywhere you'd like and as often as needed to strengthen your practice in much the same way an athlete strengthens their body when in training in differing conditions.

1. Breathe through the nose and pay attention to the temperature of the air flowing in and out as well as the rate of air flow - is it slow and deep or quick and shallow?

2. Mentally count up from zero on the inhalation and down to zero on the exhalation. Breathe in to maximum capacity without force and exhale to maximum emptiness without force. Notice how the breath affects the body.

3. Gradually increase the equal timings of the inhalation and exhalation without strain. Notice if a natural pause between the breaths starts to appear.

4. On the inhalation visualise drawing all the sensations of your surrounding space in via your senses to fill yourself up and then release everything back to where it was on the exhalation. Repeat.

5. Either dial in to the sound of the breath flowing in and out of your body or mentally recite a positive word, phrase, or mantra to accompany the full length of each inhalation or exhalation.

Use a meditation timer and journal at first to establish the discipline of a meditation practice. Maintain a formal practice daily in the same space, time and duration at least for a week. Once established, you can also add more informal meditations throughout your day in different settings, scenarios and social situations to develop strength and flexibility toward mindfulness in every moment to meet change as it comes with poise, grace and humility. As our practice strengthens, the possibility of each moment becomes an ever-increasing fount of awareness, ease and joy. When this realization occurs, the inspiration will also be there for you to share what you have experienced with others, which in essence is the gift of gratitude. May the technique presented above bring you great Peace, Love and Joy.

Aum Shri Gurubhyo Namaha Salutations to all the Gurus