Building a Meditation Practice

Meditation can help with many, many different challenges, but the most consistent benefit we have seen from the lens of psychology is our increased capacity to self-regulate.

As we develop our “witness consciousness”, we become less reactive, less impacted by other people’s drama, and much more present to the moment in front of us. While we meditate, we welcome a different brain-wave state that is more connected to the “rest and digest” state of mind and body, and much farther from “fight or flight”.

In addition to all the external measurable impacts, many people who meditate regularly report a sense of inner calm and groundedness.

As part of this package, you get the following guided meditations:

• Stillness in the Storm
• Roots and Vistas
• Cave of the Heart

To connect with me, visit DrSaira.ca

Stillness in the Storm Meditation

The Stillness in the Storm meditation has been developed to help you strengthen your witness consciousness and encourage you to purposefully cultivate deep inner stillness despite the chaos that may be all around you. This meditation is helpful for people who have busy lives or those who have to interact with other people regularly. It is especially useful during times of transition and change.

Roots and Vistas Meditation

The Roots and Vistas meditation is for those who are being called to live a larger life and who are natural leaders, ready to take the next step. This meditation teaches us how to deeply root ourselves to the Earth while seeing the larger context of our lives. It helps us us hold both the finer details and the big picture of our life stories. You can think of this meditation as your inner vision board.

Cave of the Heart Meditation

The Cave of the Heart meditation is a mystical journey inward. Using symbols and imagery of inner treasure, this meditation helps us to let go of the past and recognize the brilliant gifts inside of us. Practicing this meditation regularly will help you develop a dialogue with your deepest self.

How to use these meditations

To begin, re-start, or augment your meditation practice, or to simply begin cultivating inner stillness, awareness, and clarity, listen to one of these three meditations regularly. You may choose the one you like the best and stay with that, or you could choose 2 or 3: one for the first 10 days and then move to the next for another 10 days and so on.

Each of meditations incorporate 10 minutes of silence. In order to create new pathways in our brains and hearts, this time of silence is very critical. If thoughts come, let them come and let them go, and don’t worry if you feel like you are falling asleep. Each of us has to build our own relationship with the soft, still voice inside, the one that emerges from the silence. As you practice these meditations and become more and more comfortable with the silence, you may experiment with extending the silence by setting your own alarm for 12, 15, 20, or 30 minutes of silence. Start low and work your way up....meditation is not a race or a competition, of course!

Some people prefer meditating the morning and others prefer the evening, but whatever you choose, do your best to practice at the same time. Ideally, you will meditate each day and build this practice into your morning or evening routine.

Remember - you can’t do this wrong! Relax, let go, and enjoy the journey. Welcome back to your inner world.

Remember to visit me at DrSaira.ca for more great content and links to support groups.