Books about yoga, meditation, My yoga teacher said...

Not now

I learned something new today. A cue to get your mind off of something, whether you’re fixated on the seven minutes you will be late getting to a meeting, or you’re trying to meditate. Whenever you are wondering, worried, or find your mind wandering, say to yourself: “Not now.”

You are going to be late, whether you worry or not. Bring yourself back to calm. “Not now.

Often in yoga, we say to focus on your breath to clear the head. But sometimes this becomes an overthinking about the breath. Not now. Don’t think about that now.

The technique was written about in Meditations on Intention and Being, by Rolf Gates, and my mentor gets 100% of credit for introducing this to me by reading the passage at the end of class today.

Advertisements
meditation, Yoga to relieve stress

Loving Kindness Meditation

May you be safe and protected,
May you be healthy in body and mind,
May you be happy,
May you live in comfort, and in peace.

This is my simple Metta, or “Loving Kindness” meditation (LKM). I learned of LKM from a yoga teacher years ago, and it popped up in a mindfulness pregnancy app I used during one of my pregnancies throughout my infertility journey.* It is a highly effective meditation that has gotten me through some really tough times. In my experience, you can do this anywhere! While you’re in the shower, while the dental hygienist cleans your teeth, at the checkout line at the grocery store, as you fold the laundry, lying in bed and trying to sleep… no special prep or props required!

First, direct the phrases/thoughts/intentions at a pure loving person. Your child, the Dalai Lama, your best friend, your spouse… whoever warms you and fills your love cup.

Second, you direct the phrases/thoughts/intentions at a person you have difficulties with, or who needs these intentions. Or a people… this could be your partner, Syrian refugees, a friend with an illness, republicans… Someone that really needs love and kindness.

Third, direct the phrases/thoughts/intentions to yourself:

May I be safe and protected,
May I be healthy in body and mind,
May I be happy,
May I live in comfort and in peace.

Finally, direct them at all humankind:

May you be safe and protected,
May you be healthy in body and mind,
May you be happy,
May you live in comfort and in peace. 

Loving Kindness is one way I can get through the rough days. I hope it helps you, too.

  
* I will share details of my experience with secondary infertility… eventually.