We end our meditation feeling calm and joyful. How do we carry the peace of meditation into our day, infuse our activities with the joy born in meditation, and create more harmony between our inner and outer worlds?
This is something that we, at Ananda, endeavor to do each day. Here are five tips gleaned from the many creative ways people use to bring the “after-poise” of meditation into daily activity:
1) Transition consciously: Rather than jumping up from meditation in haste to begin the next activity, use the first 5 or 10 minutes to make a conscious transition and bring the “after-poise” of meditation into action. Do some spiritual reading or listen to an inspiring recording if time permits. As you move, try to feel that every action is coming from the stillness of your own center as you have experienced it in meditation. Resolve to keep that poise as you navigate through the day. There is a phrase from Yogananda that I find very helpful in this: “I am the Prince of Peace, sitting on the throne of poise, directing the kingdom of activity.”
2) Mentally repeat a chant or affirmation: A statement that reflects our highest consciousness and aspirations can help us to stay in the flow of calm inspiration. At Ananda, we have many chants that help us transition into meditation- and can help us stay uplifted as we go about our day as well. Here are 2 that I have used with great success:
“From joy I came, for joy, I live!”
“I am joyful, I am free!”
Ananda Yoga incorporates affirmations as part of asana practice. They are very helpful in daily life as well, to help give the mind positive nourishment. I find these phrases coming into my mind when I am confronted with challenges, and they give me the boost I need to come back to my center. Here are a few of my favorites. Many more can be found in the excellent book Spiritual Yoga:
“I am calm, I am poised”
“I radiate love and goodwill to soul friends everywhere”
“I rise joyfully to meet each new opportunity”
“I am a fountain of boundless energy and power”
3) Engage the power of the breath: You have likely noticed the connection between the calmness you feel in meditation and how calm your breathing is at that time. Our breath offers a powerful link between the mind, body, and emotions. By consciously using the breath throughout the day, we can help to maintain our inner and outer calm, and bring ourselves more quickly back there also. Next time you feel your inner peace slipping away, check out your breathing- and take the opportunity to do some diaphragmatic “belly” breathing, making sure that the abdomen below your navel and stomach above both expand gently with inhalation, and recede with exhalation. One of the beauties of this technique is that it can be done anywhere- at your desk, in your car, even in a business meeting (I know this from experience!) Ananda’s free meditation app includes a number of other breathing exercises as well- to help overcome nervousness, bring greater energy and more.
4) Be a channel of blessings: This can take many forms. One way is to try to consciously feel energy flowing through you – from its source in infinity – outward into whatever activity you are engaged in. I have used this countless times while hiking. Another way might be to channel blessings into your activity. We pay particular attention to this at Ananda Meditation Retreat when cooking for others, which we do daily. And guests consistently comment on how much they enjoy the food. They are receiving much more than physical nourishment! In washing dishes, I try to feel those blessings flowing out my hands into each dish- and I feel a sense of upliftment and connection from this practice. Here at Ananda, we end our meditation by sending energy out to others- and to the world. And we can each do that throughout the day as well. Send loving thoughts and energy to those around you in your day-to-day life. It is amazing what a difference this can make in our relations with family, friends, and co-workers. This practice helps us to expand our heart’s sympathies, bringing us into greater unity with all life-an important aspect of deeper meditation. In times of conflict with others, Yogananda recommended a “Peace and Harmony Prayer” we have found to be very effective- especially in today’s contentious environment. It helps to bring peace to situations- and as we act as a channel for that peace, it fills us with peace as well.
5) Stop, Look and Listen: Take time throughout the day for what I call the “one-minute retreat.” Find a quiet spot to sit with eyes closed, do some diaphragmatic breathing, and look upward and focus your gaze at the point between the eyebrows. Offer yourself and your challenges into the calm stillness there, and as you return to activity, listen inwardly to feel the calmness guide you as you respond to the challenges of the day. In fact, Yogananda encouraged his students to try to keep their awareness at that point – the center of concentration and spiritual awakening – as much as possible during the day. Try it! You’ll improve your mood, increase your ability to concentrate and be more able to draw solutions.
There are many creative ways to bring the dynamic peace and joy of meditation into our lives- and once you start looking for them, I am sure you will find more! Blessings to you as you harmonize your inner and outer worlds.
Nayaswami Susan
