How to Develop a Regular Daily Meditation Practice -

Grief and loss can feel overwhelming, pulling us away from our sense of balance and inner peace.

Meditation offers a sanctuary, and a way to navigate the emotional waves of grief, while staying connected to your true Self.

A safe, sacred place to calm restless thoughts of the mind, and begin to heal your broken heart, because as a natural consequence of meditation, a deeper understanding of life; and so of death happens.

Developing a regular daily meditation practice, or sadhana, will be transformative, providing solace, strength and resilience, and deep comfort and peace.

Drawing from the teachings of Patanjali’s eight-limbs of Yoga, and the wisdom of Paramahansa Yogananda, this article outlines practical steps to establish a meditation practice that fits into modern life, while supporting your journey through grief.

The Importance of Meditation in Times of Grief –

Grief often clouds the mind and weighs heavily on the heart, making it challenging to find clarity and hope. Meditation, particularly when practiced consistently provides:

v Emotional Regulation: A space to be with, and observe emotions without being overwhelmed by them.

v Connection to the Divine: A reminder that the soul is eternal and deeply connected to Universal love.

v Inner Strength and Resilience: The ability to find calm amidst the storm of loss.

Patanjali describes meditation, or dhyana, as the seventh limb of Yoga – a stage where the mind becomes still and transcends body consciousness, and the practitioner experiences profound unity with their inner Self. This state is vital for processing grief, offering a glimpse of peace beyond suffering – a refuge.

How Meditation Helped Me Through Grief –

My own journey with meditation began as a way to find peace and understanding during one of the most difficult periods of my life; the passing of my beloved father. In the aftermath of his death, the weight of loss felt unbearable. The emotions were raw and consuming, and I struggled to make sense of his suffering, and the void his absence left behind.

I had never known a world without him.

I turned to meditation and the wisdom of Yoga to find some sense of stability, and answers.

At first it was challenging – sitting still with my thoughts and feelings felt overwhelming. But, slowly this time became a lifeline.

Through daily practice, I discovered a profound stillness within myself, a place where the chaos of grief quieted, and a sense of peace emerged. I found comfort.

Time spent in meditation gave me the strength to feel what had happened – the wisdom of Yoga taught me to sit with my emotions without being overwhelmed, and helped me to understand that my father’s essence, all he had ever taught me; his love, wisdom and presence, was not bound by his physical form. Finding solace in the finality of it all. I do not make light of the daily work that is essential to this practice, and a deep faith, that however dark and uncomfortable we may feel, our emotions, like water, are ever-flowing, in a constant state of flux – and will change and pass.

After many years of spiritual study, and practice in meditation, I have learned and experienced many different teachings, until the practice I study and follow today illuminated the teachings of Paramahansa Yogananda, who I was guided to, reminding me that the soul is eternal and that the love we share transcends death. Meditation became a sacred space where I could connect with my Self deeply, find guidance in Spirit, and honour my grief without being consumed by it. And not feeling alone.

Steps to Create a Regular Daily Meditation Practice –

1.     Start With Intention:

A meditation practice begins with clarity of purpose. Reflect on what you hope to achieve; whether it is finding peace and understanding amidst grief, spiritual growth, or stress relief – Remember meditation is the heart of Yoga – and Yoga means union with God; meditation means communion with God. We need to understand why we are meditating – Affirmations help: Inspired by Paramahansa Yogananda, affirm:

Infinite peace surrounds my life and permeates all the moments of my existence.

Peace fills my body, peace fills my heart and dwells within my love.

Hushed are the sounds of the world and heavens, I am in the temple of quietness.

Repeating statements of all-powerful truth, will centre oneself in a positive mindset, establishing a healthy sense of well-being.

Affirmations remind the soul of what it already has; and of what it has temporarily lost because of forgetfulness.

2.     Choose a Dedicated Space:

Designate a quiet, sacred space for meditation. It can be a corner of a room, with a cushion, mat, or chair, adorned with items that inspire peace – create an altar; a photograph of a loved one, an image of your guru or deity, a candle, incense…whatever is right for you, and will be conducive to your practice.

3.     Establish a Schedule:

Consistency is key. Set aside the same time each day, ideally morning and evening, when your mind is quiet and less distracted. And practice any time throughout the day as you are able, or guided to.

 Paramahansa Yogananda said, ‘The only true freedom lies in God. So strive deeply to contact Him in meditation morning and night…Yoga teaches that where God is, there is no fear, no sorrow. The successful yogi can stand unshaken midst the crash of breaking worlds.’

4.     Start Small and Build Gradually:

In the beginning, you can start with 5-10 minutes twice daily, and gradually extend the time as your focus and concentration strengthens. The regularity of practice is more important than the duration, initially.

It is not always easy or comfortable to be still and not fidget. Hatha Yoga helps to prepare the body for meditation posture.

5.     Use a Simple Meditation Technique:

One simple technique you can begin with is breath awareness:

v Sit comfortably with your spine straight, either cross-legged on the floor, you may need a cushion under your seat, or on an armless chair – if on a chair, sit forward so that the spine is not against the back of the chair have your feet flat on the ground – rest the back of your hands at the juncture between the thighs and abdomen if comfortable, or slightly forward – shoulders back and relaxing down, chest slightly forward and abdomen comfortably in – and the chin parallel with the ground. This meditation posture should feel stable and relaxed.e mind

v Close your eyes and take a few deep breaths to help calm – dismiss all restless thoughts of the mind – gently lift the gaze to the point between the eyebrows; the seat of concentration and of the Spiritual Eye – without straining the eyes.

v Focus your attention on the natural rhythm of your breath – observe its flow as it moves in and out of the nostrils; feel the rise and fall of your chest – concentrate deeply.

v When your mind wanders into thoughts of the past, or the future, gently bring your focus back to your breath – allow the rhythm of your breath to relax and soothe your mind.

This practice calms the mind, anchors you in the present, and opens the door to deeper meditative states of consciousness over time.

Our thoughts so often go back in the past, or run into the future; concentration on these three realms of experience; the breath, the body and any sensations you are feeling, and the mind; the quality of  our thoughts and emotions, keeps us present and aware, and in the present moment, in a state of receptivity.

6.     Incorporate Daily Sadhana:

Meditation becomes more powerful when integrated into a broader daily spiritual routine, or sadhana – which means following a path of spiritual discipline, taking you ever deeper in your spiritual evolution. This may include:

v Pranayama (which means conscious control of prana; the creative vibration or energy that activates and sustains life in the body; can be through breath work): Breathing exercises to prepare the mind and body for stillness.

v Writing or journaling: Reflect on your experience; your emotions and spiritual insights in meditation.

v Svadhyaya (which means study of spiritual texts, and is one of the five niyama): Reading scripture like the Bhagavad Gita, and the spiritual classic, ‘Autobiography of a Yogi’ by Paramahansa Yogananda, can deepen your practice and bring a much greater understanding.

7.     Embrace Patience and Compassion:

Grief is a journey, and so is developing a meditation practice. Some days may feel easier than others, but know that every moment of practice counts. Treat yourself with kindness, and remember Paramahansa Yogananda’s words – ‘…you realise that all along there was something tremendous within you, and you did not know it.’

Persistence, discipline, and diligent practice, with a true open heart, guarantees victory.

Become a sincere seeker of Truth.

Overcoming Common Challenges –

v Distracted Mind: Understand that distractions are normal. Gently bring your focus back to your breath or mantra, over and over again, remember it is a practice and takes many, many years to develop. Mantra means; Divine communion attained through devotional, concentrated repetition of root-word sounds that have a spiritually beneficial vibratory potency.

v Lack of Time: Even five minutes of meditation can create a ripple effect of calm throughout your day. We all need to take respite from the constant stimulation of modern life on our senses. If you find yourself feeling that you do not have time to meditate; this is a clear indication that you need to meditate more.

v Emotional Waves: Allow grief and all its myriad of emotions to surface during meditation, without judgement. As you observe your feelings, they may gradually lose their intensity. Learning how to be with yourself, however powerful the discomfort, in a state of acceptance of what is, is part of the practice. Yoga teaches us how to lean in to the sharp edges. Yoga meets you where you are. Yoga teaches us; to know that we are completely supported, to know that we are completely loved.

How Meditation Supports the Eight Limbs of Yoga –

(Going a little deeper in the philosophy of Yoga…)

Meditation or dhyana in Sanskrit, is not just an isolated practice; it aligns with Patajali’s (ancient exponent of Yoga) holistic path of Yoga. The eight limbs are:

1.     Yama (ethical, moral disciplines): Meditation helps you cultivate qualities like; compassion and non-attachment.

2.     Niyama (personal disciplines): It reinforces self-discipline and surrender to the Divine (Ishvara-pranidhana).

3.     Asana: Right posture to still bodily restlessness.

4.     Pranayama: Control of prana; subtle life currents, practicing breath control to prepare the mind for meditation.

5.     Pratyahara (interiorisation and withdrawal of the senses): Scientific meditation techniques naturally withdraws your senses inward, helping you focus beyond external distractions, elevating your consciousness to transcend the world of matter upward to Spirit.

6.     Dharana means concentration: Preparing the mind for meditation; the next stage.

7.     Dhyana means meditation: By now you have achieved the meditative state.

8.     Samadhi means Superconscious experience: And is the final limb of Patanjali’s eight-limbed path of Yoga.

A Daily Meditation Routine to Try –

1.     Morning Practice (15-30 minutes): Upon waking – after a visit to the bathroom, refrain from any technology. Make your meditation how you begin each day:

·       Light a candle or incense.

·       Find your comfortable seat.

·       Practice deep breathing or pranayama.

·       Silent prayer.

·       Meditate using breath awareness or a mantra.

2.     Evening Practice (15-30 minutes):

·       Light a candle or incense.

·       An evening Yoga asana practice to release bodily tension and stiffness.

·       Find your comfortable seat.

·       Reflect on your day – then release whatever has happened in your day.

·       Practice gratitude for moments of beauty, even amidst grief.

·       Silent prayer.

·       Meditate, focusing on surrender to Divine peace.

‘Everything you do should be done with peace. That is the best medicine for your body, mind and soul.’ Paramahansa Yogananda.

An Affirmation to Practice:

Today I will open the door of my calmness and let the footsteps of silence enter the temple of all my activities. I will perform all dutiful actions serenely, saturated with peace.

Take comfort from knowing that however tumultuous the storms of life become; this peace is always there, waiting for you. But to feel it, we must get quiet, and in the silence our soul is found. Our soul, that is always; whole, perfect and complete.

Make Meditation a Priority –

Modern life is filled with distractions, and finding time for meditation may feel difficult at first. But just as we prioritise meals, work, rest, and take care of our physical body; showering or having a bath, brushing our teeth and so on, making meditation a non-negotiable part of your day is essential.

Meditation is not merely a luxury that you might try on a retreat, or an extra activity – it is the foundation for undoing the stresses of life and learning how to cope with grief, enabling you to function well in the world. Without this time for self-repair and healing, and connection to your inner Self, the pressures of daily life can become overwhelming.

A life lived with a constant focus on materiality, will ultimately lead to feelings of emptiness, dissatiafication, and disconnection.

Even 10-15 minutes of consistent practice can create profound changes, and you will experience deep transformation in your life.

Commit to your practice with the understanding that it is not only an investment in,but crucial to, your mental, emotional, physical and spiritual well-being.

Closing Thoughts –

Grief can be a doorway to profound spiritual growth, and meditation; the heart of Yoga, is the key to unlocking this transformation. With daily practice, you can cultivate inner peace, reconnect with your true Self, and embrace life with renewed strength and purpose.

Paramahansa Yogananda said, ‘Peace is the altar of God, the condition in which happiness exists.’

By developing a regular meditation practice, you are building your own altar of peace – one that will sustain you through all of life’s challenges and joys.