We love to meditate; it's really our favorite activity, like hanging out with a very near and dear friend. We've both been meditating since our early 20s and together for the last 26 years. We have no idea who we would be nor how we could live in this mad and crazy world without it. But one thing's for sure: Whenever we run into a difference of opinion (Ed thinks the ceiling is flat while Deb thinks it's white) it is only when we sit to meditate that such differences dissolve (the ceiling is both flat and white).
Ed trained in India in the yoga tradition, Deb in Buddhism, but we've dropped the "isms" and go by what our hearts tell us. Often we just sit in quiet emptiness (which is so rich and full); other times we focus on loving kindness for ourselves and others; and sometimes we do walking meditation or recite mantras. Meditation is about being totally present, so whatever we do brings us back to center, back to awareness, freedom, and radiant emptiness.
We are passionate about teaching meditation -- although strictly speaking no one can teach it but merely point the way, like a finger pointing to the moon is not the moon. We love seeing the "aha" moment when someone lets go of thinking they can't do it and "gets" what meditation is really about -- just being present with what is, as it is.
Sitting quietly enables us to go beyond our limited self and enter into a great spaciousness. We assure you, it's the greatest gift you can give yourself!
Loving Kindness Meditation
This meditation opens your heart by developing loving kindness.
Start by breathing into the area of your heart, softening and relaxing with the in-breath, and letting go of tension on the out-breath. Hold your name or an image of yourself in your heart and silently repeat: May I be well, may I be happy, may I be filled with loving kindness. Do this for five minutes or more.
Then, silently wish all beings be well, all beings be happy. If you are at work you can spend a few minutes repeating the names of the people you work with and wishing them happiness and joy. On your way home from work reflect on your day and generate loving thoughts to all those you met. At night, think of each member of your family and wish them wellness and happiness: May they be well, may they be happy, may they be filled with loving kindness. Do this for five or more minutes.
What does meditation mean to you? Do you enjoy meditating? Do comment below. You can receive notice of our blogs every Tuesday by checking Become a Fan at the top.
Join Ed and Deb for a four-week online course on discovering the greatest gift you can give yourself: meditation! Clear your mind, open your heart, and dive into the wonder of your own true self. Starts July 9!
See our award-winning book: BE THE CHANGE, How Meditation Can Transform You and the World, forewords by the Dalai Lama and Robert Thurman, with contributors Jack Kornfield, Jon Kabat-Zinn, Byron Katie and many others.
Deb is the author of the award-winning YOUR BODY SPEAKS YOUR MIND, Decoding the Emotional, Psychological, and Spiritual Messages That Underlie Illness.
Our three meditation CDs: Metta -- Loving kindness and Forgiveness; Samadhi -- Breath Awareness and Insight; and Yoga Nidra -- Inner Conscious Relaxation, are available at: www.EdandDebShapiro.com
For more by Ed and Deb Shapiro, click here.
For more on meditation, click here.
Follow Ed and Deb Shapiro on Twitter: www.twitter.com/edanddebshapiro
Sister Jenna: Meditation Tips for the Day: Day 3
Alice Grist: How to Meditate and Find Inner Peace - An Easy Beginner's Guide
Ed and Deb Shapiro: 6 Reasons Why Meditation Appears So Difficult
Sharon Salzberg: Meditation Practice: A Paradigm Shift
Also … there have been some adjustments or enhancements or rearranging within my Trinity neurosis. The whole heart mind duality duel has festered a while. I often hear my old teacher, “What is NOT God?” My question – why does mind get such a bad rap? Maybe it is just a comfort zone issue. The heart is apparently less threatening. A mind can be a pretty scary place to venture around in unassisted.
Anyway … I have tasked my soul with sorting all that out. There are early reports that any metaphysical trinity is not a three dimensional triangle; equilateral or not; congruent or not. I think a nice trinity is a balanced blending of dualistic polarity merged mirthfully or wrapped nurturingly within Oneness, somewhat in the way a flat white ceiling just becomes what it is.
Namaste – Have a nice Day
So the wisdom mind is our true friend!
enjoy the journey!
Ed
When I first 'discovered' meditation about 25 yrs ago, I used to sit and meditate 4-5 hours per day. It was the only thing I wanted to do. Went on some weekend retreats and meditated almost the entire weekend.
I still meditate but am not such a fanatic in that I came to realize that I am meditating automatically most of the day.
I like the part where you say, " we go by what our heart tells us." I like to just sit in the silence and listen; other times if the nudge comes, I sit and dwell on love and meditate on loving anyone or anything that comes up. I also like to pause for a few minutes throughout the day and just breathe in and out..
Meditation is a lifesaver and as necessary as food for the body :)
Meditation to relief stress
It is important to breathe naturally. You can also feel (sensation) whether the incoming and outgoing breathe is warm or cold. Now that you have focus, try it for 20minutes.
If your mind wanders away bring it back to focus.
The next step is to feel which part of your mind is feeling stressful. Do it by shifting your focus to the place where you feel it is most stressful. Is it a throbbing sensation? Or feeling of very quick uneasy pulse? Perhaps migraine? Stiffness?
Be aware of the discomfort area do not try to control nor calm it. Just be aware of the discomfort. Stay with the discomfort you will find that it can be isolated in one particular area. Stay close to it but if it gets too stressful or painful just move back a little to the perihelia of the pain. When it gets more bearable then move closer. Be patience the stress will eventually fade and dissolve away. You may have to repeat this a number of time.
Always, I repeat, always end your meditation session with lovingkindness meditation as what Ed & Deb had described.
Beautiful comment!
Your HuffPost blogs are brilliant!
I do sit with a group which is another experience which, to me, is indescribable really. I once sat with a group of about 100 people in a room on Geary Street in SF and the energy in that room was incredible and an experience I shall never ever forget
Have you two been to Green Gulch? It's one of my favorite places to go for a personal retreat as I do follow that their Zen tradition. The food is great and I love strolling through the gardens and going beyond to the the beach and leave my footprints in the sand and sitting in their wonderful "old barn" and listening to the owls hoot early in the mornings and in the evenings.
we teach internationally & one of the places we have taught at is:
Gaia House in the English countryside - where many of Jack Kornfield & friends teach!
Jack & friends are in our book:
BE THE CHANGE
have you seen it?
Ed
Always feel good when you comment!
Meditation to relief stress
The next step is to sit down and develop focus. Now you need not sit in a full lotus position like some pictures you see. It take years of practice and if you are in the 40s or 50s with inflexible joints just sitting cross legged will do. You can progress to half lotus later. But keep your back naturally straight it helps to slightly raise the back of your buttocks by using a small cushion. Having adjusted yourself to sit comfortably then just relax and let your shoulder drop and unfurrow on your forehead . Suspend your thoughts and put them on a time capsule. Next just follow the simple task of observing your natural breathe. Focus on a point in your nostril where you can feel the incoming and outgoing air as you breathe. It is important to observe both the incoming and outgoing breathe because the outgoing breathe is calm and you may forget to breathe in again! Some begitnners count their breathe not more than ten while others just recite a quiet mantra like bud (in) dho(out). Ed & Deb are expert on this subject I am just outlining the preliminaries perhaps you can read one of the books on meditation by Ed & Deb.
The preliminary problems faced by beginning meditators are the same. Leg cramp and pain; easily distracted; itch here and there; drifting from focus; nodding off in dreamland; restlessness and like ‘ugh… when will this session end’.
:-))
Meditation to relief stress
There are many ways people deal with stress after work like taking up yoga. Some youngsters play video game. Having pets and a relaxing hobby helps. I have a nephew who relaxes by tending to his small aquarium of sea creatures and anemones although he gets worked up if one dies. Ed & Deb have been compassion and patience all these years in HuffPo spreading the messge of the wonders of mediation to us.
The preliminary requirements for meditation are the same, that is, you need to find space and time to practice. You need to open up an umbrella to see a moment of stillness on the surface of water which ripples with falling rain. In the beginning you need time and space to. For those who are dead serious about taking up meditation you can attend a 10day retreat or perhaps somewhere near where you can join in a group sitting. For those who cannot afford such luxury you can instead set a place in your home for this purpose or even on your bed in your room. Once you get into the gist of it you can practice it during lunch break at your office or even on your way home while riding on a bus or train. Cont’-
Your comments are always inspirinvg to all that read them
In a mad world!
A breath of fresh air!
Edeb
edebed into finding the unity in difference.
I adore you!
Eli
The world is a better place with you in it!
Joyfully,
Edeb
appreciate your input!
Meditation to relief stress.
Meditation used this way is most helpful for those of us who are often stressed out in our daily working life especially for those whose work have to deal with complains and time factor. Very often the work related problems are brought back to home making it difficult to relax sometime it affect our quality time with our family. This can be practiced during lunch time or during tea break. Some people deal with this by going to the pub to talk and drink or even sing like what the Japanese do. In fact the Japanese are among the most stressed out society and have a high suicide rate. They really enjoy drinking sake and the sing along Karaoke(this is their invention to stress reduction). I was in Japan for training and joined them for dinner. There was a karaoke session and oh boy! the songs they sing can bring a tear to your eyes (we call siniging the blues away). cond.
You bring clarity -
Always happy when you are here!
"Ah", said the pandit," the sky is the roof!"
"You mean to say," queried the chela, "the sky is the limit?"
"What sky?" asked the Zen master.
"How did you come into this picture?" an astonished guru responded.
"Come have a cup of tea with me." Replied the Zen master. "The teapot is brewing the tea."
"What wonderful nonsense!" exclaimed the Sheikh "Come, let us all have some tea."
The One who knows 'Emptiness'!