I wrote about ten versions of the first sentence of this post. I can take many different directions on this subject, but I decided on one: here and now is a safe place to be. I’m not talking about therapy, time for reflection, dreaming of the future, or hoping for a better outcome. What I mean is the moment-to-moment living we all do. I often find myself lost in thought; sometimes, I think the thoughts aren’t mine. Maybe I’m picking up on other people’s emotions or residual energy that lingers. We’ll talk about energy in another post. I heard a podcast several years ago, and the expert said that living in the past is depression and living in the future is anxiety. I thought about it and kind of agreed.
Ancient Yogis spent hours in the wilderness, forests, caves, or anywhere else they could be alone. They knew the healing power of living in the moment and that it was hard to do around other people. I remember returning home from teaching and trying to stay in the present moment instead of dwelling on the day’s events. Stopping those never-ending thoughts can feel impossible. I would do a walking meditation, where each step I would say, “Here, now.” Sometimes, it worked, but other times, I couldn’t break free from the emotions. I found an ice bath helped with very stressful times. Nothing brings you to the present moment better than a tub of 32-degree water! PS, I took a few Wim Hof workshops before the full-body submersion. I don’t suggest just jumping in without some preparation. My point is that while we think living in the present moment is a given, we’re often far from it. This is where practice is helpful. Tibetan and modern-day Yoga start each session with breath, connecting the yogi with the here and now. We practiced breath meditation in the last two posts. If you missed those posts, scroll down to check them out. Sometimes, doing Yoga means just staying with the breath; depending on your day, you may need more time. Sometimes, just one breath can snap us out of a downward spiral, like in my rollerblading story. Existing here and now connects us to the world. Have you ever had a dog that knows it’s dinner time? It’s amazing how in tune animals are with the present moment. The dog won’t let you think of anything except the food bowl! Observing animals and nature can teach us how to bring our awareness to the current time. Have you ever been chased down by a mama turkey when you accidentally got too close to her baby chick? Probably not unless you have a farm, but you’ll be here now and wish you had paid attention. The Ancient Yoga text, the Sutras, gives specific instructions for stopping the distractions that cause us suffering. Sutra Chapter 1, verses 32 to 34, tells us to lengthen the exhale and hold out the breath. That’s the first option suggested for relieving suffering caused by the human condition. A technique I learned in Yoga teacher training included noticing the space between the inhale and exhale and slowly lengthening that space. This mindful way of breathing brings us equanimity. Mindfulness and equanimity describe the practice and development of inner peace. With awareness of the moment, we can make better decisions, see the situation for what it is, and connect with our spiritual nature. Practicing being present in the moment is more manageable during a calm, quiet part of your day. That’s where you can start. As you get used to using your breath to help you focus, try doing that in a more stressful time. Below is the walking meditation I mentioned. Here’s a link to the recording. After trying the meditation, go to our Facebook page and let us know how it went! This meditation can be used during a walk or by envisioning. If you cannot walk for safety, physical, or emotional reasons, you can receive the benefits of this meditation through envisioning. Consider what your body would feel if you were moving. Think about the opening and closing of the joints, the contraction and extension of the muscles, and the breath flowing and oxygenating the cells. Instead of seeing yourself walking, feel yourself walking to get the full effects of the vision. As you begin your walk, notice the tempo or timing of your steps. The rhythm of your steps may change, and the pace of your inhale and exhale may shift. All is accepted in self-love and care. As you step on one foot, think about the word HERE. In the next step, think of the word NOW. Now and then repeat HERE, NOW. Choose a pace and pattern that soothes your mind, body, and soul. Your foot approaching the ground is the future, moving toward your goals Your foot on the ground, the present, HERE, NOW Your foot leaves the ground, the past, leaving the past behind on each step of the walk. On the inhale, think, HERE On the exhale, think, NOW HERE NOW HERE NOW Continue with your walk until you are ready to end this meditation Knowing that you have received the full benefits of spending time here and now Namaste
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AuthorDr. Lisa Clow Archives
January 2025
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