A guest article by Michaela Ottmann
This article is for you if you think "Meditation? I can't do it!" I'll give you a few suggestions to encourage you to try again. Because actually, anyone can meditate! I'll also explain how to integrate essential oils into your meditation.
It’s about YOUR form of meditation!
I can't give a general answer to what meditation is. There are just so many forms of meditation! The most important question is, what is YOUR form? You don't have to commit to it forever. Your form can adapt over time, but it can also change completely.
The So Ham Meditation
I started with the “So Ham” meditation and it is still my anchor when I need grounding and security.
If you want to try this form of meditation, mentally recite the mantra "So Ham," which means "I am." Say "So" to yourself as you breathe in, "Ham" as you breathe out, and let your breath come and go as it pleases.
Through the mantra, you train your meta-attention and notice when your thoughts start to wander, you think about what you still have to get or do today... and suddenly you notice that you have lost the mantra. This is exactly how you find your way back and just carry on.
It's completely normal for you to lose the mantra and for thoughts to creep into your meditation. That's what your mind is there for - it thinks! So don't get upset if your thoughts wander during meditation and just come back.
Essential oils for mood-setting and more focus
Essential oils can help you to get in the mood and focus. Scents reach our brains unconsciously. If you create a ritual for yourself with them, for example with incense, you set a certain mood that makes it easier for you to delve deeper into meditation. You can rub a drop in your palms and inhale the scent, or use a diffuser. Oils such as cedarwood or sandalwood are also great for meditation.
The So Ham Meditation and Incense
A beautiful scent for So Ham meditation is incense. I choose this meditation when I notice that my thoughts are not calming down and I need grounding.
To get in the mood and to settle in, I often burn sage. Then I inhale the balsamic incense scent. I take a few deep, long breaths - either directly from the bottle or from my palms. Whenever I notice that my thoughts are distracting me, I smell the oil again.
Why does the scent of incense have such a grounding effect?
Breathing in and out slowly signals to your autonomic nervous system that everything is fine and relaxed. Frankincense is also one of the few oils that crosses the blood-brain barrier, affecting and calming your central nervous system. Frankincense has a calming effect and helps you to connect spiritually.
Dynamic meditation with bergamot
But meditation doesn't have to take place in silence. If you feel overwhelmed and have the feeling that you can't be still, dynamic meditation might be good for you. There are instructions for walking meditations or moving meditations in various yoga styles, such as EmbodiedFlow(TM) or Kundalini Yoga. Sometimes it's just difficult to go from 100 to 0 into a quiet meditation position. In that case, these kinds of meditations are definitely a good idea. Or you can move consciously and intensively beforehand, shake yourself out or dance to your favorite music. This way you can reduce the urge to move and pent-up energy and your mind can calm down better afterwards when your body no longer feels so fidgety.
I like to use bergamot for dynamic meditation. As a citrus oil, it has a mood-lifting effect and therefore quickly puts you in a good mood. It makes it easier for you to get more involved in movement (especially if you're actually feeling too sluggish that day, but you know that movement is good for you now ;-)). Rub a drop between your palms, stretch your arms up to the sides, then bring your hands together above your head and slowly lower them past your face to your chest. This gets you moving and connects breathing, movement and the scent.
Other forms of meditation (not exhaustive):
• Silent meditation, e.g. focusing on the breath or an object such as a candle
• Meditation with a specific mantra
• “Energetic” meditation, in which you are guided on how to transform certain issues
• Inner world journeys that take you to other places for relaxation and visualize topics through images
• Movement meditations from Kundalini or according to OSHO, walking meditation
An oil for every mood
Citrus oils have an uplifting and invigorating effect. Mix frankincense and wild orange, breathe in this grounding and sunny blend deeply for a few breaths and begin the meditation of your choice.
A relaxing and uplifting combination is wild orange and lavender. Lavender oil is also known as the Swiss Army knife among oils. As a scent, it has a relaxing and anxiety-relieving effect. That is why it makes it easier to fall asleep. The same applies to clary sage or vetiver oil.
Don't give up - about challenges in meditation and how to find the right oil
The important thing is that you remain patient. You will find the right oil for you. Everyone reacts differently to an essential oil. And everyone has different issues that lead to nervousness or insomnia. That's why it can take a while until you find the right oil. Always trust your nose and test the oils consistently for a few days.
One of the challenges during meditation is certainly to meditate without expectations. Try to just be - without judging what is happening. Justin Michael Williams says it so beautifully: "Meditation encourages us to let go of all external stimuli and turn our attention inward. It is less about doing and more about being."
So when you start meditating, try to let go of the idea that you want to improve something. This usually happens on its own. The trick is not to force anything, but to simply stick with it, try things out and keep going. This way you will also learn to react more calmly to the challenges of everyday life.
Your meditation corner: the place to find silence
It helps a lot if you make your meditation corner a nice place for yourself. With a comfortable meditation cushion, a candle, your favorite oils and a beautiful plant, you can create a place where you like to spend time.
Make sure that you are always undisturbed when meditating and that you allow yourself to have all your thoughts and feelings. It's not about forbidding yourself to have thoughts and feelings, but rather about observing everything. Then you will look forward to this time with yourself.
Tip: Get yourself a nice notebook and write down your thoughts after meditation.
Conclusion: In meditation you can meet yourself
Meditation is a fantastic tool, not a cure-all. It shows you the way through the peace of mind, you find answers or suddenly ask yourself questions that you would never have asked yourself otherwise. Over time, you will find your own form of meditation, feel which oils are right for you and trust your inner voice, your intuition, which tells you what you need.
Michaela Ottmann
Michaela is your contact if you are interested in the combination of yoga, meditation, coaching and essential oils. You can find more information about her services and her work with essential oils on her website. Michaela shares her passion in her podcast "Selfcare Sessions - with Body, Mind & Oils".
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