Meditation has never been easy for me. To find the time to sit still, to follow one’s breath and to not let your mind wander. That’s the hardest part for me…to not let my mind wander…and yes every book on meditation will tell you when your mind is distracted simply return to following your breath. Ok, easier said than done. I’ve read over and over that the more you practice the easier it gets. Hmmm…
Close your eyes. Then sleep prevails. (I’m one of those that can sleep anywhere. And I mean anywhere.) Open your eyes. Then my mind is all over the place. It wasn’t until I read about “gazing” meditation that it all seemed to click for me. You gaze at a focal point that captures your sight. Bingo!
Let me share a summarized version of the process written by Elizabeth Reninger, a freelance writer and Taoist practitioner. She suggests using a flower, a single blossom. Not a huge bouquet, just a flower with a single blossom that inspires you. Follow these easy steps:
1. Find a quiet place to sit comfortably and place the flower 12 – 16 inches in front of you at eye level. In other words, keep your spine and head in an upright and comfortable aligned position throughout the practice.
2. Begin with a couple of deep, slow breaths. Release the tension when exhaling, especially those muscles in your neck, jaw, face and shoulders.
3. Allow your gaze to rest gently on the flower and smile. Invite your eyes to receive the image and its energy, drinking in the color, shape, scent and healing energy of the flower. The key is to keep your gaze soft, receptive, playful and relaxed.
4. Be aware of the flower in the context of the entire room, while at the same time choosing to keep the flower in the foreground of your attention.
5. When you’re ready to end the practice, allow your eyes to gently close. See if you can still feel the presence of the flower in front of you. Then take a couple of deep, slow breaths — bringing your attention fully back into your own body. Rest quietly for a minute or two, noticing the effects of the practice, and then open your eyes.
This practice has been recent for me, in fact I just started this a couple of weeks ago in the forest on my parent’s farm shortly after reading Reninger’s article. This really seems to work for me! (Thank you Elizabeth!)
Do you have a favorite meditation routine? Would love to hear about it!
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Cross-posted over at Vision & Verb – where a collaborative group of like-minded women from all over the world share their passion for photography and the written word.
The flower and the colors are just beautiful.
I’ve practiced the gazing meditation for years, but I practice it in the Adoration Chapel at my church, and gaze upon the Eucharistic Host. This practice is part of my Catholic faith. It definitely calms and centers me for my day. The chapel I went to before we moved, even had a small sign that read “we become like that which we gaze upon”. XXOO MORE Gh
Wonderfuk picture, a perfect pentagon inside of the flower … thanks for your reminder. These days, I’m practising meditation while washing the dishes or biking. I’ll have to find a quiet place and time for myself …
Love all the various textures in the photo! I am not good at meditation either. I have tried yoga, meditation tapes, music…..you name it. However, I can find relaxation through nature (trees, ocean central park, first snow fall). Just don’t get the opportunity enough. I must try a flower. Xo
A beautiful image and a very helpful suggestion, I will try next time I sit.
Like you when I close my eyes I can fall asleep in moments.
Beautiful image—great meditation suggestions! Thanks for sharing!
Thanks everyone! Someone told me this is a passion flower. Cool!