If you are hearing a lot more conversation and posts about meditation in the last few years than you ever have, it’s because there are three times more adults in North America who have made it a practice, and according to thegoodbody.com, as much as 500 million people globally (about 6%) who are meditating on a regular basis.
Given that women are twice as likely to meditate and adults in the 45-64 age group meditate the most, then you probably have at least ONE person in your circle of friends who meditates regularly, and one person who has recently tried meditation or is considering it.
Meditation is hanging out with your soul.”
Anonymous
When we embark on intentional change, meditation gives insight that helps set direction. It is said that the soul speaks when we quiet the mind. Meditation beginners may question their progress and feel confused as they come face to face with a restless mind and question whether they’re doing it properly.
I have been intentionally training to meditate over the last few years, and I am happy that I have evolved from sporadic meditation to a regular practice 4 out of 7 days a week and I’m still working at it. I started out having 5 minutes of a quiet brain and gradually my ability has increased to approximately 25 minutes of stillness. My goal is to meditate everyday, because on the days that I do, my day goes a lot better.
Nowhere can man find a quieter or more untroubled retreat than in his own soul.”
– Marcus Aurelius
If you’ve been exposed at all to meditation, than you are probably aware of the practice of setting intentions, before starting a meditation session. Intentions are about choosing what you want to focus on, usually on a given day, or in a set period of time, as a means of self improvement. « As they say, where focus goes, energy flows. »
Setting an intention at the start of your day whether you meditate or not, sets the stage for living an intentional life. It is one more tool that you can use, to affirm the person who you are, and what you desire from your life. Here are some examples:
- I won’t be afraid to try difficult things.
- I intend to do my best today and achieve my goals.
- I intend to do something fun today
- I will look to the positive side in any negative situation.
- I will face all my challenges today with a calm mind and conviction.
There are many guides available online to setting up your intention, and this is how it was explained to me, and I still refer to it. By the way, I firmly believe the power of the intention is rooted in number 4.
1. Write down your intentions and, if possible, write them down with a pen and paper, such as in a journal. There is power in the physical act of writing it down.
2. Word the intention positively. For example, instead of saying, “I don’t want any more parking tickets.” State, “I will always find ample, free parking every time I need it.”
3. You may have set more than one, so read over your intentions before you go into a meditation. If you have a lot of intentions, you can skim them. You know what they are and you’re just sending yourself and the universe a gentle reminder.
4. Surrender your intentions to the universe. The concept of letting go is not an easy thing to do. However, it’s necessary when setting intentions. Guess what? You’re not in control. Embrace it and feel the freedom of not having to try to control everything in your life.
5. Be open to infinite possibilities. We don’t know enough to see the grander picture. Staying open to possibilities keeps life exciting, fun, and yes, worth laughing about.
The mind is definitely something that can be transformed, and meditation is a means to transform it”
– Dalai Lama
Today’s journal prompt: What do I know to be true that I didn’t know a year ago?
Intention for today’s meditation: Today, I will control what I can control.
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