Meditation – Prepare a space indoors or outdoors that creates safety and helps you to feel calm. Make sure that you are in a comfortable position and use pillows if necessary to support your body. Sit in stillness as best you can, but if you need to adjust to allow circulation to flow or to release a restriction in your body, do so mindfully and slowly to allow your nervous system to stay in a neutral tone.
Generally, you sit to stay attentive, but if you wake in the night and use meditation at that time, you may stay in a reclined position so that you are ready to drift off again when relaxed. Eyes can be closed or lowered to a 45 degree angle looking at the floor. If you leave your eyes open; look through them, not with them. Ground yourself and bring attention to your breath for a few minutes, just noticing it. Allow the awareness in your mind to be in the middle of your cranium, not the forehead. (This is where a little imagination helps.)
Practice from 20-30 minutes once or twice a day. If you find you only practice a few times a week, your nervous system will still thank you. Many people struggle with their thoughts in meditation and believe that they are unable to let their busy mind calm. Rollin Becker D.O. taught that the osteopathic treatment begins once the body has come to neutral, once the ego has surrendered. I would say the same is true of meditation; the first 10-15 minutes we are coming to neutral, so do not judge your ability on this settling time. With regular practice this time can shorten, but keep in mind that every day is different and we go through times in our lives when we are under a lot of stress. There may be times when our body does not come to neutral at any point in our meditation, so we just say to our psyche, ‘I hear you and I know the stillness is underneath, I will give it this time.’ Our body sits still though our mind cannot, we hear the chatter AND we allow the stillness.