practices for now // steadiness
“There is a place in you where you have never been wounded, where there's still a sureness in you, where there's a seamlessness in you, and where there is a confidence and tranquility in you. And I think the intention of prayer and spirituality and love is now and again to visit that inner kind of sanctuary.” - John O’Donahue
Yogic philosophy calls this place of steadiness hridaya, the heart of hearts. It’s the deep truth of your existence, beneath all the labels and stories and “stuff” we pile onto our understanding of self. You might experience it more simply as “center” or “root”.
It’s reasonable to think first of stillness as a path to steadiness. But of course we can also access that sense of center or root within steady movement. And there are times, especially when we are feeling agitated or on-edge, when movement is a more easeful path to steadiness. Think of it like floating along a river rather than standing firm against its gentle pull.
steadiness in movement
it might feel good to shake, jump, or run to clear out some physical energy. then turn toward a slower, smoother form of movement. it could be yoga asana, walking, riding a bike, whatever feels most easeful to you.
as you start to move, bring your attention to your center as a place of strength and support. (if you can’t pinpoint a place that feels like center, let it be more like a sphere or an orb emanating from the area around your belly button). hold “center” gently in your awareness.
imagine a subtle magnetism between you and the earth, so that your movement feels grounded and connective.
allow your breath to expand and lengthen as much as is comfortable.
feel your breath, the length of your spine, and the movement of your limbs coming steadily and evenly from center. keep your movement and your breath as slow and fluid as you can.
holding that place of center in your awareness, bring to mind the word or an image representing “steadiness” and move as if bringing that feeling to life.
keep the word or image in your mind as you quiet your movement and come to stand or sit for a few moments, feeling the reverberations of your movement, and setting an intention to carry the sense of steadiness into the way you move through the rest of your day, the way you move through the world.
steadiness in stillness
try meditating with steadiness as your drishtī (point of focus). if you can easily locate a steady center in your body, focus your attention there. if not, let it be a question and a foregone conclusion — that is, be assured that steadiness is accessible within you, and be curious about where you might feel it in your body.
your drishtī could be an affirmation like there is steadiness here or simply a word like steady or rooted.
as in asana practice, the more force and control you apply in meditation, the harder it becomes. when you notice your attention wandering, celebrate the moment of noticing/awareness, then soften toward your focus again. take a deep, easeful breath, then bring your drishtī to the front of your mind as you exhale, drawing that sense of ‘steadiness’ through your body and into your seat.
start with 2-3 minutes of focused meditation (perhaps practicing some movement, resonance, or breath before and after). as you get more comfortable with the practice, you can extend the amount of time. if holding internal focus is overwhelming or triggering, continue to practice for short periods of time, and perhaps practice with your eyes open.
use a kitchen timer or a timer app, so that you don’t worry about how much time has passed. I like the InsightTimer app, because of the resonant gong and bowl sounds available :)