Today, I re-engaged with my meditation practice. As a practitioner of yoga for many years, I used to be pretty consistent with a meditation practice. Or at least able to be in a meditative state pretty easily. But, over the past few years, I have gotten a bit lazy with my practices of yoga and meditation. But serious times require serious work, right? Not that this is a “serious” time for me, but it is a time of significant transition. Some reasons which I can identify. Some I can’t. But I do know I am going somewhere. It’s a transition.
So I set up a little meditation area for myself and created a Transition Meditation that I want to share so that if you find yourself, now and in the future, in a place of transition, that perhaps you can consider this practice as a tool. As is typical of my style, my approach is both practical and spiritual. On the practical side, I made a chart. Because, you know, that’s what you do when you’re a business coach. The chart is in the photo above although I’ve blurred out most of the details. What is written isn’t what’s important because it will be personal to you.
On the left, I wrote down all the things I’ve let go of or intend to let go of. What I’m leaving behind. On the right, all the things I want. Where I’m going. In the middle, a bullseye. This is the transitional spot. That’s where I’m at now. I wrote down the words “It’s no wonder” as a compassionate statement to appreciate my current state. It’s no wonder there are challenges, emotions, and yes, pain. When I see what I’ve let go of, good or bad, it’s no wonder. It’s a lot of change. I also acknowledge that it is a time to restore.
Also in the photo, on the left, is my What’s Going Right journal. After I meditate, I journal about what’s going right in my life. This practice of a What’s Going Right journal has been the single most effective life tool I have ever used. It’s different than a gratitude journal. I’ve always struggled with gratitude journals because honestly, there are too many things I am grateful for. Breath, the sun, my family, health, etc. It’s all so broad and I’m not sure it “does” anything. I’m a doer. My goal is to have more of whatever it is I want. Abundance, flow, etc. The What’s Going Right journal creates an energetic flow. As they say, you get more of what you focus on. Focusing on what’s going right has brought more things going right. It simply creates a natural positive flow that I can feel and I feel like I’m doing something. Flow is in my favor I like to say. It’s more action oriented to me than a gratitude journal. Give it a try and see if it works for you as well.
So the steps of the Transition Meditation are as follows and here’s an important note about this practice. This is about transition and receiving. You want to RECEIVE what it is that you’ve listed on the right side. So it’s very important that there are subtle symbols of receiving throughout the practice. You’ll see this as you read the steps.
- Sit up straight and comfortably. Your hips should be higher than your knees. Build up a sitting situation where your hips are higher than your knees. It’s important that your chest, groin, and entire front body be open and able to receive.
- Hands on your knees with palm up and open. Again, to receive.
- Begin by looking at your chart. Look at where you’ve been on the left side. Read over each item gently with a soft stare. Reading, but not reading. Now, look at the right side–what you want and where you want to go. A gentle stare. Take it all in. Now look in the middle. With compassion. This is the transition point. Where you are now. Have compassion and understanding. It’s no wonder you feel as you do. Be gentle with yourself. You are restoring and letting go to open up space for what you want. Expansion can be difficult.
- Stare gently into the bullseye in the center and allow your eyes to gently close.
- Release your tongue from the roof of your mouth. Everything must remain open.
- Breathe in and out through your nose, taking in a little more breath than you let out. Make your inhalations a bit longer and deeper than the exhalations. Because you’ve given so much. It’s time for you to receive a bit more than you give. Have you ever noticed that a sigh of relief is preceded by a longer than usual inhalation?
- Gently talk to yourself. Congratulate yourself for all you’ve let go of. Acknowledge every item if you want. But keep your eyes closed. It’s ok. Be proud. It is done. Let it go.
- When you’re ready, now consider all the things on the right that you want. Gently open your eyes if you need to remind yourself of these items. It’s ok to open your eyes here because you will get more of what you focus on. Receive. Take it all in. Then gently close your eyes again.
- Now just sit, breath normally, and be for as long as you’d like. Feel the energy coming into your open palms like rays of light. And your chest. Your heart. Your entire front body. You can actually feel it if you allow yourself to. Feel “weight” in your palms. Receive. Stay here for as long as you’d like.
- When you are ready, come back to a fully conscious state and gently open your eyes. Take a few moments to journal your awarenesses.
The importance of a daily practice like this cannot be stressed enough. It’s foundational and you must keep it up. Even when you start to get everything you want. So often, people stop doing practices when they start working because they don’t feel the same level of need and desperation. The way to get it to keep on working is to stick with the practice. This is the type of practice that really works for me and hopefully, it will for you as well. It’s introspective and soulful while at the same time, intentional and action oriented.
Let me know how this practice works for you. The best way to stay in touch is to join my Creative Warriors Unite Facebook group. Go to http://joinwarriors.com. I interact with our members there all the time. Also, if you are seeking coaching for your business, check out my coaching services at https://www.jeffreyshaw.com.