Motivation Behind the 30 Day Meditation Challenge

My personal catalyst for this 30 Day Mediation Challenge was a desire to get to the heart of my own limiting and long-heald beliefs. To cultivate the deep well of me-ness below the negative ideas I have believed about myself. In addition to a daily meditation practice to really cultivate the connection to the deep well, I have been taking a good look as what I am ashamed of. Around what I feel the emotional pain of shame and how it manifests in my behavior. (Resource: Daring Greatly, Brene Brown). So, one night I just began naming/identifying my shame - this exercise continued over the course of the next 36 hours or so … I discovered (pretty personal stuff here, some very surprising, some not so surprising):

• Shame is needing others.
• Shame is desperate fear of needing others and being alone.
• Shame is desperation.
• Shame is working too hard. Not "working smarter not harder".
• Shame is not doing something that I would get upset at another for not doing.
• Shame is thinking my ex thinks I'm crazy.
• Shame is talking about my ex.
• Shame is not being about to do what I want due to a limitation.
• Shame is an unkept house.
• Shame is insecurity.
• Shame is not exercising.
• Shame is not following thru
• Shame is admitting that I'm afraid.
• Shame is 'my company' is not good enough and that reflects on me.
• Shame is admitting I am in pain and can't handle it.
• Shame (this one is heavy) is being addicted to the negative patterns I've experienced since childhood.
• and oh, there is more …

I know that I am in a "shame storm" when:

• I get really angry
• I start to cry and become inconsolable
• I feel desperate.

The point is not that the shame is reasonable or rational but that it is named, that I able to bring it to light and build my own resilience to it.

This is what catalyzed my personal commitment to this 30 day challenge. What about you?

Day 2: 30 Day Meditation Challenge

Technique to Try: Mindfulness of Breathing

• Sit with you back straight and eyes closed.
• Begin with a gentle inhale. Hold your breath for a moment and then release the breath in a slow exhale. Do this 3 times then focus your awareness so that you feel yourself breathing, being as attentive as you can.
• What does it feel life to inhale? What does it feel like to exhale? Try not to control your breathing, instead practice letting go of control.
• The quality we want to cultivate is that of undivided attention to conscious experience you happen to be in.
• Experience the feeling of the energy in your body, the overall sensation of you.
• Give yourself your own undivided attention.

These technique options are to give you different things to try so that you can find something that words well. Consistency is excellent but meditation is a practice and trying out different techniques on different days can give you a different perspective and create space for an ah-ha!

Day 1: 30 Day Meditation Challenge

Our 30 Day Meditation Challenge is underway (There is still time to sign up). We have a lovely and large group of meditators so there is lots of support on this journey. Here are some considerations as we get started:

Mediation is a way of developing stillness and peace of mind. You can start by sitting absolutely still - "practicing conscious physical immobility can teach you how to be in the conflict-free, higher-energy, "stillness" state for more of your daily life. You can learn what it feels like to have all your energy perfectly aligned and in harmony." Sounds good, right?

A Technique to Try: Counting Backward*

• Begin by counting backward from fifty to zero, synchronizing the counting with your breathing.
• Count the odd numbers as you inhale and the even numbers as you exhale.
• Sit with your back straight and eyes closed.
• When you reach 0, stop counting, but stay aware of the natural flow of breath.
• Sit absolutely still, but don't hold yourself still. Simply be so relaxed that no movement occurs.
• Be very aware of how you feel: how peaceful, energized, calm, alert, serene, fearless, at ease. Familiarize yourself with this feeling, the feeling-tone of being centered and at peace, and rest here for another few minutes.
• You are learning not to be in control. You are learning how to get out of the way.

The more familiar you are with the feeling-tone of your own centered being when you are "home" and alone, the more obvious it will be when you move away from it, and the easier it will be to find your way back to center in the midst of your (busy) life." -Erich Schiffman

After today's session, write for a few minutes with no agenda other that to see what is revealed. If you want, share what you discovered with the group.

*from Yoga: The Spirit and Practice of Moving into Stillness, by Erich Schiffman (YSPMIS ES)

The practice of Mediation involves

Erich Schiffman writes,

The practice of meditation involves spending quality time alone every day with the discipline of centered sitting and then to the very best of your ability carrying that meditative and centered listening mind with you all day long. And then doing it again the next day ... and the next - so that momentum is established.

It's about:

1. Experiencing the truth of who you are.

2. Mentally listening inwardly for the wisdom and guidance of Infinite Mind, God - both in special times alone as well as all day long in the midst of daily life for as many moments as you can.

30 Day Mediation Challenge starts Nov 1!