Crafting Formal Meditations

Formal meditation is a unique opportunity to notice your heart and your mind and how they move together very intimately. It is a way to calm the nervous system and quiet the mind in a specific way that informal practice does not. Formal meditation practices include sitting meditation, walking meditation, eating meditation, sensory-guided meditations, body scans, and yoga.

To write an introduction about how to write a formal meditation, you could start by explaining what formal meditation is and why it is beneficial. You could then provide an overview of the different types of formal meditation practices and explain what each one entails. Finally, you could give a step-by-step guide on how to create a guided meditation, including choosing a desired outcome, structuring the meditation, and writing and delivering the meditation script.

Sitting meditation: Sit upright and experience stillness, noticing thoughts, emotions and sensations

Sitting Meditation: A Guide to Formal Practice

The following is a guide to sitting meditation, a formal practice of mindfulness. This practice will help you to cultivate a sense of stillness and presence by paying attention to your thoughts, emotions, and bodily sensations. Through this practice, you can develop a deeper understanding of yourself and your habitual patterns, leading to reduced stress and improved overall well-being.

Posture

To begin, find a quiet and calm space where you can be comfortable and free from distractions. You may choose to sit on a chair with your feet flat on the floor, hands resting in your lap or on your knees, and your spine erect but comfortable. Alternatively, you can sit on a cushion with your legs crossed and your hands resting on your lap, knees, or thighs. Ensure your head is level and your chin is slightly tucked in.

Breath Awareness

Once you are settled in your posture, bring your attention to your breath. Observe the movement of your breath as it enters and leaves your body. You may choose to focus on the air moving through your nostrils or the rising and falling of your abdomen with each inhalation and exhalation. Stay with this practice for as long as you need to feel grounded and centred.

Body Scan

After establishing a connection with your breath, begin to expand your awareness to the different parts of your body. Start by noticing your feet making contact with the floor and then move your attention upwards to your bottom, hands, lips, and closed eyes. Observe any sensations such as temperature, tension, relaxation, or any physical discomfort.

Observing Thoughts and Emotions

As you continue to maintain your focused posture, gently shift your attention to the thoughts and emotions that arise. Observe them with curiosity and openness, without judgement or attachment. Allow yourself to recognize and accept any thoughts or emotions that may arise, whether pleasant or unpleasant. Simply acknowledge their presence and then let them go, returning your focus to your breath.

Senses and Surroundings

In the final stage of this meditation, expand your awareness beyond your body and observe your surroundings. If your eyes are closed, you will primarily rely on your sense of hearing. Notice the sounds around you, whether steady or transient, loud or soft. You may also notice sensations such as smells, tastes, or other physical sensations. Stay with this expanded awareness for as long as it feels comfortable.

When you are ready, gently bring your attention back to your breath. Stay with your breath for as long as you wish, and then slowly open your eyes (if they were closed) and adjust your vision to your surroundings. Take a moment to notice how your body and mind feel before ending your meditation practice and continuing with your day.

Walking meditation: Notice your feet making contact with the earth with each step

A formal meditation is a regular, intentional commitment of time. It is a practice that helps you notice your heart and mind and how they work together. Formal meditation also calms the nervous system and quiets the mind in a way that informal practices do not.

A walking meditation is a great alternative to a sitting meditation, and it can be done anywhere and at any pace that suits you. It is a way to bring your mind and body in sync and to connect with nature and your surroundings.

Find a Quiet Space

Before you begin your walking meditation, find a quiet and peaceful place without distractions. This could be a garden, a park, or even a quiet room indoors. It is important to wear comfortable clothing and shoes that allow for easy movement.

Center Yourself

Take a few moments to center your thoughts and set an intention for the practice. Stand still and bring your attention to the sensation of your feet touching the ground. Feel the connection between your feet and the earth beneath them, and take a few deep breaths to help you center yourself and alleviate stress.

Start Walking Slowly

Begin your walking meditation by moving slowly and paying close attention to each step. Be mindful of the shifting of weight from one foot to the other. Practice awareness of the sensations in your feet as they make contact with the ground.

Focus on Your Breath

Synchronize your breath with each step. For example, inhale for three steps and exhale for three steps. Alternatively, you can simply focus on the natural rhythm of your breath as you walk.

Stay Present

Keep your attention anchored in the present moment. Notice any thoughts, emotions, or sensations that arise during your walk without getting caught up in them. Maintain a gentle and steady pace, and allow yourself to move naturally and fluidly.

Notice Your Feet Making Contact with the Earth

As you walk, focus your attention on the soles of your feet touching the ground. Use this as your base of awareness—a place to which you can mentally return when your mind wanders. Repeat this throughout your walk, coming back to the sensation of your feet touching the earth.

Adapt to Your Environment

The way you walk and the things you notice will depend on your location. For example, a stroll in a park will be different from a quick-paced walk through the city. Adapt the guidelines to fit your walk and your surroundings.

Notice the Details

Pay attention to the small details of your walk. Notice the lifting and falling of your feet, the movement in your legs, and any shifting of your body from side to side.

Maintain a Larger Sense of Your Environment

Especially when walking outdoors, maintain an awareness of the environment around you while staying safe and present.

Be Kind to Your Wandering Mind

Your mind will wander, and that's okay. Each time you notice your attention has drifted, gently bring it back to the sensation of your feet touching the earth.

Close with Kindness

When you're ready to end your walking meditation, gently lift your gaze (if your eyes are closed, open them). Take a moment to notice the sounds in your environment, how your body feels, and any thoughts or emotions that arise.

Eating meditation: Focus on the smell, texture, taste and sensations of food as you eat slowly

The following is a guide on how to perform a formal eating meditation, with a focus on the smell, texture, taste, and sensations of food. This practice can help you develop a greater appreciation for the nourishment and pleasure that food brings to your life.

Step 1: Create Silence

Find a quiet space where you can be alone with your food. Turn off any distractions such as your phone, TV, or laptop. Creating silence will help you concentrate on the food in front of you and enhance your overall dining experience.

Step 2: Observe with All Your Senses

Before you take your first bite, spend some time observing the food with all your senses. Look at the colours, shapes, and textures of the dish. Listen for any sounds it makes, such as sizzling or crackling. If appropriate, pick up a small piece of food and feel it with your fingers. Take a moment to inhale the aroma of the dish, noticing the different fragrances that waft through the air.

Step 3: Taste and Savour

Now, take a small bite of the food and savour it. Chew slowly and pay attention to the textures, flavours, and sensations that arise as you eat. Notice how the food breaks down in your mouth and the different aromas and flavours that are released. Try to eat slowly and mindfully, savouring each bite before moving on to the next one.

Step 4: Be Mindful of Your Body

As you eat, bring your attention to the sensations in your body. Notice the feeling of the food as it nourishes and satisfies your hunger. Observe any physical reactions or emotions that arise without judgement. This can help you develop a deeper connection with your food and a sense of gratitude for its nourishment.

Step 5: Finish with Kindness

When you have finished eating, take a moment to reflect on the experience. Notice how your body feels and any thoughts or emotions that arise. Close your eyes and take a few deep breaths, bringing your attention back to the present moment. Treat yourself and your body with kindness and compassion.

By following these steps, you can transform a mundane task like eating into a formal meditation practice. Eating meditation can help you slow down, appreciate your food, and cultivate a sense of presence and mindfulness in your daily life. Remember to be patient and compassionate with yourself as you learn and develop your meditation practice.

Sensory-guided meditations: Pay attention to what you're hearing, touching, smelling, tasting and seeing

Sensory-guided meditations are an integral part of mindfulness practices. They help us draw our attention to the present moment and enhance our awareness of the world around us. Here are some tips to guide you through sensory-guided meditations:

Hearing

Start by finding a comfortable and quiet place to sit. You can close your eyes or lower your gaze. Pay attention to the sounds around you, both near and far. Notice the different sounds, their rhythm, pitch, and timbre. You can also try to identify sounds that are outside your immediate surroundings, such as distant highways, planes, or birds. Fine-tuning your auditory sense in this way can help you develop deep listening skills and a greater appreciation for the sounds in your environment.

Touch

Begin by focusing on the sensations in your feet and the contact they make with the floor or the ground. If you're wearing footwear, notice the touch of your shoes or socks. If you're barefoot, feel the touch of air on your skin. Expand your awareness to other parts of your body and notice where else you can feel the air or your clothes touching your skin. Notice the pressure, temperature, and texture of the surface beneath you.

Smell

Pay attention to the scents around you. If you're outdoors, you may perceive different smells compared to being inside a room. As you inhale, observe any thoughts or sensations that arise. Smell-based meditation can evoke a sense of calm and relaxation, as well as trigger memories or associations. You can also try using scented candles, essential oils, or incense to enhance your olfactory experience during meditation.

Taste

Choose a small piece of food, such as a raisin or a piece of chocolate. Before you eat it, examine its texture and appearance. Then, take a small bite and savour the flavours and sensations as you chew and swallow. This practice of mindful eating helps develop a deeper connection with food and a sense of gratitude for the nourishment it provides.

Sight

Find a quiet space and gently gaze at an object or a point in the distance. Notice the colours, shapes, textures, and patterns before you. Alternatively, you can close your eyes and visualise a peaceful scene, such as a serene beach or a lush forest. By immersing yourself in visual imagery, you create a calming environment for your mind to rest and recharge.

Body scans: Scan your body slowly and intentionally, focusing on being relaxed and aware

To begin a body scan meditation, find a comfortable position, either sitting or lying down. If you're lying down, you may want to put a pillow under your knees and cover yourself with a blanket. Close your eyes or maintain a soft gaze, without focusing on anything in particular. Take a few deep breaths, noticing the air as it moves in and out of your body.

Now, bring your attention to your feet. Notice the sensations in your feet, such as the weight and pressure of them touching the floor. Then, move your attention up your legs, noticing the sensations in your legs and the position of your legs against the chair.

Next, bring your attention to your back. Notice the support of the chair against your back. If you can't notice sensations in all areas of your body, that's okay. We are more connected to certain areas of the body than others, and this can change throughout the day.

Continue to scan your body slowly and intentionally, focusing on being relaxed and aware. Notice your stomach, your hands, your arms, your neck and throat, and your jaw. Try to soften any areas of tension. Then, notice your whole body as a whole, taking a moment to breathe and expand your attention to your entire body.

At the end of the body scan, spend a few moments to expand your attention to your entire body breathing freely. Open your eyes if they were closed and move mindfully into the present moment.

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