Meditation and Journaling:Some Basics

Building a regular meditation practice can be challenging. I’ll be the first to admit that I experience an ebb and flow with my own. There are times that I am so caught up in work, daily stress, home life, my meditation practice doesn’t get prioritized, the very practice that helps me remain centered in stressful situations.

When I find my way back to my practice, it’s like a sweet reunion with an old and reliable friend. It’s the feeling that I have been traveling forever, living out of a suitcase, wandering from place to place and then finally making my way home. Unpacking and settling back into my cozy internal space, including my physical body, heart, and mind.

Over the years, I have learned that if you ease into meditation and find time to scribble a few observations before and afterwards, you will build a more solid practice. It allows for some real personal discovery and inquiry into your deepest Self. You can set an intention for each sitting before you begin, take note of how you are feeling emotionally, and then revisit that when you have finished meditating to see if your perspective has shifted or expanded.

How to set up your meditation 

You don’t need to sit very long to benefit from meditation. Build your endurance by starting at 5 minutes a day, for a week, and work your way up to a solid 20 minutes, by adding 5 minutes to your sitting time each week. First week, 5 minutes, week two, 10 minutes, and so on. If you choose to spend more time you may, but it is not completely necessary especially when you are a beginner.

A meditation App such as Insight Timer is helpful in logging your meditation time. The App includes a journal as well as a timer you can set to your desired length of sitting time. You can also use a timer on your phone or purchase a little oven timer if your phone is too much of a distraction.

You can sit in a chair, on your sofa, on a mat, on a cushion. It really doesn’t matter as long as you feel comfortable. If you need back support either a wall or a chair can be useful for sitting tall yet remaining comfortable. Hands can rest, palms down on your thighs. You may cross your legs in Sukhasana (Sanskrit word for Easy Pose). If your knees are injured, you have tight hips, or low back problems you may want to skip crossing your legs. You can have your legs stretched out in front of you instead or as mentioned, sit in a chair with back support. Some folks might prefer to lie down, however you risk falling asleep. I don’t suggest meditating in bed as a rule for that same reason. The idea is to remain active in your awareness and make space for whatever arises. 

Beginning Your Meditation: 

You do not have to close your eyes if that makes you feel vulnerable. You can keep eyes open but focused on a spot, on the floor, a few inches in front of you. Remember to keep your eyes soft and to not become distracted looking around the room or by whatever is in your field of vision. When your awareness shifts to the book or chair you see across the room, simply come back to your breath.

The breath is a useful tool for slowing down the body and mind. It also helps as a focal point which keeps you from getting swept away in thoughts.

Release all judgement of how you are doing and just observe when negative thoughts arise.

Don’t get frustrated when your brain continues to produce thoughts and your mind seems to wander. The brain is simply doing its job, and it is not practical to try and “empty” your mind. Focus on your breath, practice awareness and witness the thoughts as if they appear on a movie screen without getting caught up in the stories behind them.

Some Sweet Meditation Reminders: 

Be kind to yourself before, during, and after meditation. This is not a goal-oriented practice, there is nothing to strive for or “get right”.

I have often regretted skipping meditation, but I have never regretted practicing meditation. I ALWAYS feel so much better afterwards, like I have gifted myself time well spent in stillness.

Remember, it is about coming back to sit over and over and over, that’s why it is called a practice. Every time is different, some sittings are less profound than others. Do not let this discourage you from coming back for more.

Be sure to log a few brief observations afterwards in your journal or free-write for as many pages as you wish. You will be surprised out how meditation affects your clarity and perspective. I find it really frees up my mind and allows my brain to operate clearly and efficiently. It also helps me to feel grounded and centered and allows me to show up in the world from that centered place.

 A Brief Meditation:

Begin by noticing sounds around you, starting with the furthest away, and slowly working your way to the sounds in your immediate surroundings. Perhaps the sounds of cars driving by, birds chirping, or lawn mower hover in the background. As you bring your awareness even closer into your immediate surroundings, you hear a TV blaring from another room in your home, or your kid playing video games, maybe someone talking on the phone. And then finally, you notice the sounds closest to you, your heart beating, the sound of your breathing.

With your mouth closed begin to focus on the breath flowing in and out through your nostrils. Follow the two streams of air as you inhale and exhale. They can be sensed or imagined as two streams of light flowing in through the nose, into the chest, and then out again. Notice how your chest contracts and expands as your lungs fill and expel air.

Keep your attention on the breath. Whenever your mind wanders, gently place your awareness on the breath again.

When you are done, slowly open your eyes, stay soft and receptive to whatever comes, reach for your journal or meditation log, take a few moments to capture any observations or impressions that arise. I’ve been using my own weekly meditation log which allows for brief daily observations and weekly insights. Take as much time as you need or make the most of limited time to settle back into your surroundings before grabbing for your mobile device or running off to do other tasks. Most things can wait a beat!