Meditation : My simplified but effective method

how to meditateLast Saturday we initiated the pilot series visit this site for our wellness program at Tay Ho House. The idea was  that teacher assistants, single moms and volunteers associated to C4C Vietnam would join in together to learn a little about meditation and have lunch after, sort of like a team building event. Preparing for the meditation activity was not easy; a lot of miscommunication and ‘miss in translation’ moments when it came to the logistic at Tay Ho house. Thankfully my team was there 100% to support me 100% – Thanks Jojo & Gaelle you are stars!  Also designing a meditation activity for beginners who are learning English meant that I had to choose between sharing my simplified version of the philosophy behind the method of meditation or going directly to the experience of meditation.

As usual I opted for go for the practical and experimental part than the technical and philosophical part of meditation. Hence this post, it is a follow up to my simplified trainingmeditation workshop session 😉

On in all the event was nice, and participants seem happy with their first meditation experiment. Actually two of the participants asked for more details and I got the opportunity to show them a little more advance tips.  I also heard that they are interested in continuing learning about the method of meditation I introduced in our event.  Thus in this blogpost I’m sharing a little more about my meditation methods and a few tips for you to start meditating today.

adry ortega meditation coachI have been practicing meditation for the last 13 years and have been coaching in meditation for about 8 years. It is always joyful for me to share and exchange knowledge and tips on how to continue growing and improving in Meditation –yes, I’m yogini geek ;).

I practice Sahaja yoga meditation based on Hindu principles of yoga; focusing in rising our kundalini (primordial energy residing in our body), awaking our energy centres (Chakras), rising and balancing our energy to improve our health and relationship with nature and people around us. Thus in this blog post I share the Sahaja yoga method of meditation in a simplified way. Keep an open mind and allow yourself to experience the meditation. And if you want to learn more about Sahaja Yoga you can contact me directly, I’m happy to share more details.

A little theory on Meditation

Within us we have what is called the subtle body, it consists of three energy channels and seven main energy centres (chakras). Each of them has different qualitiesmeditation theory and they are a sort of a storehouse of energy supplying the physical, mental and emotional demands of the sympathetic nervous system. The left channel, or Ida Nadi in Sanskrit, is also called the Moon Channel. It corresponds to our past, emotions, desires, and affectivity. It is associated with the superego; the storehouse of all our memories, habits and traits. The right channel, or Pingala Nadi in Sanskrit, the Sun Channel.  It corresponds to our mental and physical activities, our actions, planning. It is associated with our ego; it, our self-concept and self-centred notions. The central channel, or Sushumna Nadi in Sanskrit, it is Middle Path and it sustains and guides us, consciously or unconsciously, towards higher awareness. At the root of this system lies dormant our energy (Kundalini). When we awaken this energy within us, it rises spontaneously through the spinal column, passes through each of the chakras and emanates from the top of our head.  And we begin to become aware of our subtle system and energy flow and connection with what is within and around us. The awakening of the Kundalini cleans and balances the entire system and enlightens the pure qualities of the chakras within us. This is what we yogis refer to as Enlightenment or Self-realization.

meditation benefits

When we meditate we become aware of our actual strength and weakness, and we become more accepting of our own-self; the good, the bad and the ugly within us. That is why as we progress in our meditation journey we find it easier to be detached from and forgiving of things we have no control over. Also with practice we master our understanding, respect and acceptance of others around us.

Meditation helps us to achieve mindfulness, mental silence, and peace of mind while remaining conscious and connected to whatever is happening around us. That is conscious mindfulness, or conscious mental silence. And as side effects of achieving conscious mindfulness and detachment  our health improve, we relieve the stress or tension and our anxiety is reduced, we get  better sleeping patterns, healthier relationships, increase productivity, better concentration, etc. There is more detail information about the benefits of meditation, you can read about them here:

Is it easy to meditate?

Yes, as those who participate in our beginner’s meditation event experience, meditating is easy. What is difficult is to make a habit of it 😉 First you need to do the preparation, it would make it easy to stick to your meditation trial if you prepare for it. Here I share with you how I started the steps o followed when I first started my meditation toolsmeditation journey

Setting the time & place

  • Make a cosy and inviting ‘meditation spot’ somewhere you won’t be easily interrupted – and absolutely no the bathroom or bathtub…
  • Chose the time for you to meditate. It can be in the morning before going to work, or in the afternoon before or after lunch break, or in the evening.
  • You can place a towel, yoga mat, cushion, whatever makes you feel comfortable, you can sit on a chair if you prefer.
  • Light a candle, place a potted plant or a flower bunch. Don’t use artificial plants or flowers.
  • Chose the music that is easy for you to listen to.

I use the music to keep the meditation time on check. That is, if I only have 5 minutes I chose a piece or score that last exactly 5 minutes. I also use the music to focus on a specific chakra if I need to work on that particular centre.  The most important thing here is that you choose that makes you feel comfortable. As you create the your  meditation habit, you will notice that sometimes you would prefer a calm music, sometimes you feel more at ease with drums bits, or nature sounds, and even sometimes you won’t want to use music. All is good, go with it J

meditation exercicesNow that the prep is ready, take your shoes off, sit with your palms place on your lap facing up, and close your eyes:

  • Start berthing normally, listen to your breathing. Take a few deeps breaths and with each exaltation feel your body and the blood flowing through the body.
  • Now put your attention on the sacrum bone area there is your kundalini energy ready to rise. Let it rise, pay attention to its journey up. Passing slowly but steady through your central energy channel; stopping and charging your energy centres (chakras).
  • Keep breathing and pay no attention to your thoughts, ignore them. Don’t fight the thoughts, just let them be. If you find it difficult to not engage with your thought you can firmly say ‘I forgive the thought’, ‘not now’, or ‘this is my time’
  • Observe your breathing, and keep your attention on your energy going up through your centres until it reached the 7th centre on top of your head. Keep your attention there and enjoy those few seconds, or minutes of ‘mental silence’
  • Fell how your energy actually reaches the top of your head and keep flowing up and outside you, connecting with the world outside you.

When you are ready, slowly open your eyes, smile because you have allow your kundalini energy to awaken your chakras, and now you are able to reach thoughtless awareness!

Namaste! Adry Ortega


Source photos 
Photo source:
Picture credit:  © 2013 Vishwa Nirmala Dharma
Photo source: Freemeditation
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Photo source: Tiny Buddha
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