Meditation Benefits: Meditate in a Minute

Meditation Benefits: Meditate in a Minute

Meditation Benefits: Meditate in a Minute

Because the only real moment is ‘Now’ and the only time we can truly be meditating is ‘Now’ then it makes sense that either we are meditating in this moment or we aren’t. Even if it took us nineteen minutes to arrive at the moment when we slipped into meditation, the transition was instant; we crossed the event horizon into the silence.

If then we can eliminate the first nineteen minutes and slip immediately into meditation, string a number of the silent minutes together (even if they are at different times during the day), then we can receive the same benefit that we gained in the longer session, at least that‘s the theory behind the idea of being able to meditate in a minute.

So, is there any real benefit to meditating for a minute? In his book, “One-Moment Meditation,” Martin Boroson makes a very compelling case for this very concept.

According to Boroson, all too often “we think that peacefulness takes a lot of time, or that it will come only in the future, we are focusing on becoming peaceful rather than being peaceful.” This goes to the heart of meditation, which is to get out of our heads where we are either focusing on the past or thinking about the future, instead of being in the ‘Now.’

The Spiritual teacher J. Krishnamurti said, “It’s now or never,” and what he met was, beingonly happens in the present moment and not that this is your only chance. In fact that’s what meditating in a minute is all about, that you have a chance in every moment to “be here now” and become fully present.

J. Krishnamurti

J. Krishnamurti

In her article, Elena Brower faced explaining this concept to her mother and that resulted in her sharing her thoughts on this process with us. Here’s Elena to share her thoughts and her “lightning-fast meditation” to help balance our heads…

“Lightning-fast meditation to balance your head and your heart — an actual, factual balance. Right now, as you read, feel how much energy it’s taking to read and process these words in your brain.

Now bring an equal amount of attention down into your heart. Even though we read and compute first with our minds, play with this for a few seconds. Close your eyes and feel the resonance in your heart as equal to the resonance in your mind.

Why is this so difficult to do?

We all have a much easier time living in our minds than in our hearts. I watched a super smart woman today literally fight herself to stay present to her heart’s voice instead of her mind, and she couldn’t hold that space for more than one moment at a time. Our tendency as humans, simply, is to live in our minds..”.

“…Whenever the heart closes because of doubt, judgement, fear, dread or shame, the mind steps in to make sense of it, to deftly shift the conversation to something else. All of our energy ends up there in the brain, draining the rest of our body of energy needed for listening, praying, helping, giving or sharing — all absolute requirements for healing.

So it’s about the mind and heart together, on the same page. Let’s get down to the meditation.

One practice, one minute to even out the resonance [the velocity, the intensity] of both the heart and the mind.

Sense the moment when you’ve arrived at an even energy in the two spaces. That “balanced” feeling lasts only briefly, but with practice, that sensation can be prolonged, and will be healing for your whole being. And everyone close to you.

One minute now. Take a few healing breaths and smile, be still here for just one minute. As you finish reading this sentence, soften your eyes, and make your heart as big, as active, as alive, as open and as receptive as your brain.

Feel how much softer it is in your heart now?

Your mission, should you choose to accept it: Bring this evenly open, softer state to both mind and heart, no matter what the context, no matter how vexing or crazy it seems in front of you, and watch as the confusion abates, everything gets quieter, because you’re in your heart. Watch how you begin to feel more abundant. I dare you.” Read more…

That we can only find balance now, in the present moment, it also means that it doesn’t take time at all, that balance doesn’t happen over time; it happens in this moment. Meditation is always available to you and possible at any time.

As Martin Boroson point out, this approach can be thought of as going straight to the point and that if you are going to meditate and you can only do it now, you might as well get right to it. He also makes clear, and this is important, that this practice is not met to replace other forms of meditation. When you learn to meditate in a minute, mastering the moment, then you will have developed a skill that will greatly enhance all your meditative practices.

Meditation benefits: Four Types of Meditation used by Deepak Chopra

All meditation is a search for the unconditioned level of awareness. In his search for this level of awareness, Deepak Chopra says he uses four types of meditation in his everyday practice. Each style of meditation, when practiced on its own or in conjunction with one of the others is capable of taking the mind out of its restless, agitated state while leading it towards a higher state of awareness.

In the video below Deepak discusses the four different meditation practices he uses and what their benefits are.

The four types of meditation that Deepak is referring to are Transcendence, Divine Attitudes, Self-reflection and Self-regulation.

The first of the four types of meditation is Transcendence which is reached, in this particular method, by means of a mantra or the repletion of a Divine word or phrase.

 In mantra meditation the mind is kept occupied with a sound that competes with your thoughts; this allows the mind to settle down which, eventually, will take you to a place where there is no mantra or thoughts.

In the wisdom traditions, from which meditation originated, reality was understood to flow from the source, moving from the subtler levels of creativity to the grosser level of physicality. This route of creation, which moves from stillness and silence into the subtle levels of the mind, through thoughts, emotions and sensations, finally arriving at, and creating through perception, the solid object of the material world.

Meditation is the practice of retracing this path, leaving the world of the material first and then slipping beyond thoughts, emotions and sensations, arriving back at the ground state of creation, stillness and silence.     

Meditation is a process that develops and grows over time, with repetition being considered to be the quickest way to calm the mind. And mantra can be repeated, silently or out loud, in a formal meditation or at any time during the day. By repeating the mantra the mind is released from its habitual and negative thought patterns, as Deepak says, “it’s going beyond the body and the mind.”

The second meditation practice that Deepak talks about is, “remembering the experience of love,” or “Divine attitudes.” In the remembering the experiences of love will awaken the limbic system and ‘evoke specific neurotransmitters and self-regulation mechanisms.’

The practice is to stay with the feelings of love, empathy, gratitude, joy, forgiveness, compassion and equanimity; these are the ‘Divine attitudes,’ that take us out of our ‘separate selves.’

In remembering joy we are remembering the peak experiences in life; experiences that take us beyond our individuated selves. When we feel Empathy, we are feeling someone else’s pain and in feeling compassion we feel their pain and have the desire to help alleviate it.

Equanimity, which from a spiritual perspective encompasses the Divine attitudes, is described as a state of mental or emotional stability or composure arising from a deep awareness and acceptance of the present moment. The Bhagavad Gita teaches that equanimity is a balance and centeredness that endures through all change, and is achieved through meditation.

In Buddhism equanimity is the conscious realization of the transience of material reality and is the ground for wisdom and freedom and the protector of compassion and love.

Creating the feelings of equanimity or compassion can be accomplished by evoking thoughts or images of Buddha, Jesus or any other figure that embodies the feelings of those qualities that you are seeking to recreate in your own heart. 

The third process or meditation is Self-reflection. Self-reflection, as a meditation, is a process of contemplation, which is practiced by asking and reflecting on questions that are fundamental. Questions I think of as ‘soul questions,’ such as, ‘who am I,’  ‘what do I want,’ ‘what is my purpose,’ ‘how can I serve,’ or what are my relationships like and how can I contribute to them?’

This Self-reflection meditation is the meditation of archetypes; it’s the practice of embodying the qualities of the mythic logical archetypes in consciousness. The emphasis in Self-reflection meditation, being on the qualities of the archetypes, while the emphasis in the “Divine attitudes” meditation, is on the feelings of archetypes.

 Archetypes help us understand and define who we are and they allow us to get in touch the god or goddess inside of ourselves.    

The archetypes can be from mythology or they can be from real life, for example Martin Luther King Jr., (who himself evoked the archetype of Mahatma Gandhi), Jesus, Mohammad, Buddha or anyone who reaches greatness, beyond daily life, by tapping into the collective consciousness.     

The process is to ask the ‘soul questions’ and evoke the answers by embodying your archetype while connecting with the collective consciousness in the field of stillness and silence.

The fourth type of meditation is Self-regulation. A Practice known to the ancient yogis is body regulation, which is accomplished through the use of intention when in the field of silence.

This practice of Self-regulation through body awareness, known in science as, the psychosomatic process and mechanism of visceral sensory psychobiology, defined as interoception, and is understood to be how consciousness influences bodily functions, including the effects of the input on cognitive functions, behavior and emotion.

From the yogis’ point of view, body regulation is how they see their interior world. In the beginning the practitioner simply becomes aware of their interior, perceiving their heart, lungs, all their internal organs and then after a time can, through intention, begins to control them.   

Deepak believes, by practicing Self-regulation a person can restore wholeness and homeostasis or balance to the body-mind, and by practicing these four types of meditation, that not only would we be healthier but we would gain a deeper sense of spirituality.