College Tao

The plain and emotive effusions of an honest soul

A College Tao Guide To Meditation

Meditation - a practice allowing one to look toward the inner light of one’s self. 

Practicing meditation, to me, is another form of art. It is a practice you create for yourself that comes from within you, but rather than producing a form of expression you listen to the inner expression already present.

This summer I have been taking the time to expand my meditation practices, before now I never knew what it was I was supposed to achieve, what I was supposed to think about. After my explorations into Taoism, those answers came to me in one word: nothing. In meditation you do not purposely DO anything, or you will inadvertently sabotage your own practice. Don’t think, don’t seek, don’t plan it out. Just listen.

Recently I have been looking for new methods of meditation practices, and after a lot of research and soul searching, I discovered that it all comes down to YOU. What works for you, what feels right? I think I have finally found a combination that fits me, a combination of yoga and taoist meditation practices. My steps are listed below - as a disclaimer, I have to say that ultimately it is important to follow your own path of what feels right for you, but it is my sincere hope that this may provide some insight for anyone looking to expand their own practice like me.

Step One: Cycle through a few vinyasas

I like to begin my practice with some movement to get my energy flowing. I’ve found that opening up channels for energy to flow allows your mind to go further in-depth later, and allows you to practice longer. I regularly practice vinyasa flow yoga, starting with a seated cross-legged position, then moving to plank, low push up position, upward dog, and then downward dog. From downward dog, move to plank, hover to low push up, upward dog, and back to the beginning. Repeat as many times as needed to connect to your breath.

Step Two: Savasana, or yoga’s “corpse pose”

Savasana is the position I have adopted for my meditation practice, because I believe it is the natural rest position for the body, where the body goes to heal itself. So where better to start? Take 10 breaths here to center yourself. Focus on the breath moving in and out, pushing away your day with each exhale. DO NOT try to ignore thoughts that will naturally arise. Instead, see what they are. Open the flood gates. Take notes of what your mind is bringing forward to you, is there a common thread? After you have taken some time to listen to yourself, take a few breaths to bring yourself back to center. 

Step Three: Mandala visualization

This is where Taoism comes in. I typically metally picture a Mandala, or geometric figure, to focus on to promote balance and concentration (example pictured below). Choose something that works for you. It can be a flame, a shape that has personal significance, a symbol, a god, or a person, but try to pick something neutral with symmetry.

Picture all of the lines and little details of the center of the Mandala, letting the outsides rest infinitely in your peripheral. Can you trace it in your mind? Or, when you get deeper into the concentration, can you spin the Mandala? Can you then change its direction? The idea behind this process is that any distractions in your mind will naturally clear themselves out.

Step Four: Tune into your internal energy

This is where it all happens. Remaining connected with your breath, use the mind of intent, or your “inner mind” to guide your energy. This is not where idle thoughts, fantasies, or conflicted emotions come in, you have already sorted those out in step 2 and then freed yourself of them for the time being in step 3 (if not, spend more time there). Mentally, and with your breath, exchange your energy for fresh energy.

Let your awareness expand with your breath. See what insights arise spontaneously. Visions and images will come and go. Do some repeat? Try not to be analytical during this process, just LISTEN (or watch, in this case). This is where your intuition takes the wheel. It has a lot to show you, through memories, the past, pictures, voices, symbols, maybe even the future. The goal is to be receptive here.  

With practice, when this step can happen with ease, you may find yourself exploring the natural state of your mind, stripped of emotion and trivialities, a state which is open, clear, and infinite. 

Step five: Bringing it all back

When you feel a natural release of your practice, listen to it. Do not force yourself to stay in it or regress. Slowly bring movement into your limbs, stretch your arms out above your head, finally rock yourself into a seated cross-legged position you started in. Take your hands to heart center, reflect on what you have gained, and always thank yourself for your practice. 

So there you have it, my general steps for meaningful meditation.

These steps have led me to unrivaled growth and self-realization, and I’ve noticed a genuine improvement in the quality of my day to day life. I’m happy, I’m aware, I’m balanced. I always look forward to this time I can spend with myself. This is just a general outline and simple description, so I always welcome further questions and comments via twitter (@annapatrickbc). 

Namaste! Or, the light within me respects the light within you. (नमस्ते) 

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