I have passed through many different types of meditation styles over my 20+ years as a meditation practitioner. From simple breath meditation to mantra based lineages like Transcendental Meditation and a Vedic Lineage to Zen Buddhism and so many others. They all had one thing in common for me: not a single one stuck with me no matter how hard I tried.
Breath meditation was useful to help with my anxiety but I never kept up with it and it just seemed to put a lid on the simmering pot of my emotions. Transcendental Meditation made me feel like something was missing about me that I needed to reclaim in order to meditate well. My Zen Buddhist teacher used to prod us with a long wooden pole if we didn’t sit up board straight which always felt strange. Why couldn’t I be physically comfortable and meditating? There was something useful and interesting about each of these many methodologies I passed through – no doubt – but for some reason I just could not connect with them as a regular ongoing practice for very long.
Then in 2008-ish when I suffered a pretty massive blow to my head and ensuing brain injury, I was re-introduced to the practice of yoga nidra – a supine form of guided visualization and meditation. I had first learned yoga nidra from a couple of Rod Stryker courses I had taken over the years as a yoga teacher. I had enjoyed them, but like every other meditation style they somehow fell to the wayside as a second thought. I was having difficulty focusing with my head injury and difficulty sitting/standing/moving, so I decided to give the yoga nidra recordings another chance.
Something amazing happened: my symptoms from the head injury started getting better – rapidly and, as my neurologist said, “for no apparent reason.” After all, what I had added was simply a short 30 minute nap to my day where I fell asleep to some lovely words.
I was so curious that I began to research this methodology called broadly “yoga nidra.” I came across a wealth of studies, information and recordings from a man named Richard Miller – the founder of the Integrative Restoration Institute. As I began to use his recordings of iRest Yoga Nidra (as he calls it) my healing accelerated. Even more interesting to me was that I wanted to practice with his recordings every day. I felt a sense of wholeness in my own Self that not even a decades long yoga habit had brought forth.
I decided to go and take some classes at a Yoga Journal conference with Richard and to pick his brain about my experience. His sessions were nothing short of remarkable and I learned more in a couple days with him that I had in years of meditation. He spoke to my science side and my spirit side equally. He was able to describe to me quite clearly and scientifically what was happening at the level of my brain during iRest Yoga Nidra and how it helped people like me (and many others) to heal. Yet he could also talk to me about philosophical underpinnings and histories of yoga and meditation just as easily.
Flash forward to 2014 and I had become fully immersed in my daily iRest Yoga Nidra practice and further study. I pursued Level 1 and Level 2 trainings with Richard Miller, and intensive mentoring and study under the iRest Yoga Nidra Teacher Training Certification Program (which I hope to finish in March!). There are many things I will share with you about this transforming methodology over time, but just one today. That one thing: you don’t need to add or subtract anything from yourself to meditate. There is nothing to change. Rather there are 4 simple steps you already have that you can use anywhere, anytime to thread meditation into the fabric of your everyday life and Being.
What are these 4 steps? As I said, you already use them regularly with your attention in other situations – perhaps not all at once. They are simply to meet, greet, welcome and be aware of any and all messengers that arrive to you. A messenger can be a thought, a feeling, a sensation, a movement, a stillness, an action, a belief, a story, a memory…I could go on forever – messengers are the fabric of every fluctuating circumstance of Being alive.
For the sake of this blog, I’ll use one of my favorite examples to showcase these steps – coming across a dog – to help you learn how to use these tools yourself in your own life situations.
Imagine you are walking down a street. You see before you that a dog is coming. As you recognize and sense “that is a dog” you have met the dog. Meeting is a step all about noting the presence of something in your open senses – in this example your eyes are the senses that meet the dog. Meeting is a step of recognition that a messenger has arrived.
To greet the dog you must walk towards it. The step of greeting means moving in the direction of whatever messenger has arrived. If you were to cross the street after seeing the dog, or walk around the animal, or ignore it after seeing, you would be skipping the greet step. You would be avoiding, denying or changing what is. When you greet a messenger you give it a powerful signal – it’s ok to be here. This normalizes the presence – the existence – of a messenger and helps to desensitize you to it in a useful way – a way that promotes inquiry. I’m getting ahead of myself!
To welcome the dog you reach out towards it – maybe let it sniff your hand or allow you to scratch its ears. Perhaps you converse with the owner and inquire or learn more about the dog while still paying attention to the animal. Perhaps the dog starts to act up and jump around or play with your pant leg. When you use the step of welcoming you remain in a witnessing presence with the changing movements of your messenger rather than slamming the door of attention shut as soon as something unexpected happens. You might ask why the dog is so excited about your pant leg. Welcoming brings you resilient responsiveness to whatever is before you and stokes your curiosity and inquiry into why messengers are arriving. Why this dog, here, today?
4. Be Aware
Awareness is a vast, timeless, formless presence out of which everything changing is arriving, existing and moving back into. Being Aware is recognizing not only the subtler details of your messenger – what kind of dog did you meet/greet/welcome – but then also recognizing that this is one dog in an infinite number of possible dogs you could have met. Why did a Labrador arrive instead of a Greyhound? And as you meet, greet and welcome the dog you realize that all of your changing experience with this animal is unfolding against a backdrop of unchanging Awareness. In Being Awareness, there is nothing to do. There is simply the presence of experience unfolding before you related to this dog – this messenger – and perhaps a sense of timelessness while experiencing everything related to this creature.
I have found that nowadays my meditation practice is with me everywhere and all the time. I recognize myself meeting, greeting, welcoming and Being Aware of my daily thoughts, actions, emotions and body sensations. The result: I feel more connected with my own life and more peaceful. These 4 simple ways of directing my attention help me to respond differently to messengers that come my way. An emotion that I used to bottle up now becomes grounds for exploration. A sensation I used to dread now becomes fuel for understanding myself more clearly. Thoughts I believed I had to “quiet” in order to meditate successfully have become treasured friends who are essential to my wholeness and movements out of a great everything. Every messenger arrives for a reason and these 4 steps open you to the possibility of learning why a messenger is coming you way – what they have to reveal to you and how that threads into your life and into a vastness of everything.
I hope that these 4 steps can help you to also find new ways to feel everything that arrives in your attention as important and as a part of you – even (maybe especially) the challenging parts. Whenever we say internally or externally, “only this, not that,” we end up in a state of separation and suffering. Why not get curious instead about your whole Self? Meditation can be a part of your everyday life – nothing special needed. Happy meeting, greeting, welcoming and Being Aware!