In this time as the light is coming back into the world, the time surrounding Imbolc, I find myself often going deeply inward for healing and strength and turning towards meditation as a guide for spiritual balance. This deep winter period is, of course, coming on the heels of the frenzied holiday season where many of us get burned out by the amount of hustle and bustle. Further, many of the demands of modern living, particularly for those working wage-earning jobs, require us to move faster, be always “connected” and present with new technology, and have an increasingly fast stream of information pouring in and out of our heads. This can lead to long-term drain on the spirit. In this quiet time of the year, amidst the snows and frozen earth, various meditation techniques allow for rest, centering, and rejuvenation.
Meditation offers us a quiet moment away from the hustle and bustle of normal life—a sacred moment, a moment that gives us peace and allows us to be only within our own minds. And yet, I think that “meditation” for a lot of people raises up images of sitting cross legged ohm-ing or doing deep breathwork (the kind of meditation you might see on TV or find in a Yoga class). These forms of meditation are certainly effective, but represent only a small number of possibilities, and may not be as useful or practical to those who are on a druid path and seeking to connect deeply with nature. Particularly for those walking a nature-based spiritual path, other meditative forms might be more effective and connecting. I would like to explore some of those today.
Three Outcomes of Meditation
Its always interesting to talk with a spiritual practitioner of another path. I have several good friends who have deep Yoga, Zen, and mindfulness practices, and when we talk about daily spiritual life, we find a lot of similarity–but also a lot of difference. In conversations with these friends, I have realized how important it is not to assume the word “meditation’ carries the same meaning, and to talk instead about the specific practices that we do. I have come to understand that meditation is not a single technique but a wide range of techniques that work on the relationship between mind, body, and spirit and that offer spiritual benefit. These goals of meditation can manifest in at least three ways:
Clearing Meditation: Some forms of meditation encourage us to disconnect from the troubles and everyday grit of living–to facilitate peace, calm, tranquility. In eastern meditation, we might have “empty mind” kinds of meditation, where the goal is simply to clear one’s mind for a period of time or practice 30 or 45 minutes of quietude a few times a day. In druid and western meditation techniques, this might be when we practice a “fourfold breath” technique at the beginning of a meditation session to simply clear out what was there. Other forms may connect us to universal energies or our higher self. These goals are very “up and out” kinds of goals, and can certainly be useful and spiritually enriching. I also think these kinds of goals are really useful for distressing and finding ourselves again after busy life circumstances–the kinds of meditation that offer us real health benefits and stability.
Connection Meditation. Other kinds of meditation practices ask us to work to be fully present with the moment. I see mindfulness practices from Eastern tradition as a great example of this as well as the practices of nature observation, walking meditation, and other goals that connect us deeply with nature. In this broader goal then, the point of the meditation seems opposite of the first–it isn’t to help us clear and get us out of a present reality, but rather, put is in touch with one.
Focus Meditation. A final goal for some types of meditation is the goal of focus. I see this goal really clearly in the use of discursive meditation, where the goal of discursive meditation is to help direct thoughts and lead to deep insight. A second meditation where this happens is shamanic trance and journey work, where inner journeys are facilitated by a particular receptive–and yet focused–state of mind.
Breaking meditation into these three categories has helped me with my own meditation practice, and it has certainly also helped me teach these techniques to others and explain the benefits. If you simply want to “meditate every day” as many druid and esoteric traditions suggest, you have to figure out what you’d like to get out of the meditation so that you can use appropriate techniques. If you use only one form of meditation always, you are getting a particular benefit but may not be getting the full range of benefits that different styles of meditation provides. You can also combine meditation styles (starting with a clearing meditation and moving into a focus meditation, for example) for maximum benefit. So now that we have some sense of the goals of meditation, I’m going to share some meditative techniques that can be helpful for us to achieve them, specifically from a druid-based framework.
Preliminaries: Posture and Breathwork
Before you begin any kind of meditation, priming the body and mind for the meditation is necessary. This priming includes posture and breathwork.
Posture: Many meditation techniques suggest a particular posture (sitting in a straight-backed chair with the spine upright, sitting cross legged on the ground on a small pillow to elevate the spine, standing comfortably, laying flat on a hardwood floor with a yoga mat underneath, and so on). I have two thoughts on this subject. First, because different meditation techniques have different outcomes, the position of the body may need to be different for these. For deep journey work, for example, my preferred posture is laying on the ground on a yoga mat. For a simple 10 minute clearing meditation, I’d prefer to sit cross legged outside on a stump or on the ground in front of a candle. So as you think about the roles and goals of your meditation, different postures may be helpful.
Another consideration is that some bodies do not do well with certain postures. For example, some people are very comfortable sitting in straight-backed chairs or standing for long periods of time, while other bodies may hurt after only a few minutes of this practice. While there is a body element to meditation, in that you can train your body, just as you train your mind, you can also be aware of what your body’s limits are. Early on, for me, trying to maintain a rigid pose when my body doesn’t want to do that led me to frustration and shorter meditations. When is tarted laying down and using a yoga mat, I was able to gain tremendous benefits without body sensitivity.
Breathwork is used in nearly all meditation styles, and styles of meditation connected with druidry is no exception.
- Three Deep Breaths: Three deep breaths is a technique taught by OBOD and used at the start of many OBOD ceremonies. It is a very simple clearing meditation technique where you take three deep breaths, typically tied to the elements of earth, sea, and sky. So you can simply stand and take a deep breath with the sky above you, with the sea around you, and with the earth beneath you. And those three deep breaths can be a very simple meditation technique in their own right or as a gateway to deeper work.
- Four-fold breath. The four-fold breath is a breathing technique that helps you settle into a meditation and is used in many esoteric practices and traditions. I see it as being used for both focus and clearing purposes. I was taught it through the work of John Michael Greer (Druidry Handbook and other works). In this technique, you focus on counting to regulate your breath in four equal ways. The way I do it is this: breathing in for the count of three, hold your breath (lightly) for a count of three, breath out for a count of three, and pause (again lightly) for a count of three. JMG warns that if you close off your throat at either the inbreath or outbreath to severely, it can lead to long term health complications. I like to see the fourfold breath almost like a pendulum or swing (breathing in to the moment of apex, where there is that pause and then outbreath, with another pause on the other end, except the time intervals are all equal).
- Quiet Breath. JMG also describes “quiet breath” as another meditation technique–after doing a four-fold breath, for example, you might transition into quiet breath for the remainder of the meditation (this is the technique with discursive meditation, taught in the AODA’s tradition). Quiet breath is a normal breathing pattern, where you are lightly breathing in and out in your normal rhythm. The idea is transitioning away from breath being a central focus of your meditation and into other work.
Three Nature Meditations for Druids
Now that we have some of the preliminaries covered, I thought I’d share three meditation techniques that can work well for those practicing a druid path, framed within the three paths or perspectives of druidry: druid arts, ovate arts, and bardic arts. I also want to indicate that I’m sharing new forms of meditation here–ones that are very connected to druid-based and nature spiritual purposes.
A Druid-Focused Meditation: The druid path asks us to connect deeply with spirit, thus, a simple “clearing” meditation is helpful for the druid path. To do this meditation, you should find a source of running water or falling water (so a rainstorm, stream, flowing spring, or seashore would be highly appropriate). Find a comfortable position near the body of water. Begin with three deep breaths followed by the fourfold breath where you work to simply be present and let go of anything you might be mentally carrying with you. You can switch at this point to quiet breath for the remainder of the meditation. As you enter quiet breath, close your eyes and allow the sound of the water to flow through you, within you, and over you. Simply be with the water, taking the sound into you, feeling the flow of it through you. Do this for a time until you find peace, tranquility, and presence.
Water is a very good element to start with for this meditation, but you can actually do it with any of the four elements for different effects. A windy day makes a nice air meditation, as does sitting by the fire, or digging one’s feet in sand or earth. This is a very sense-oriented meditation, but the overall goal is to work with that element to help clear and ground you.
I will also note that while I developed this meditation for the purposes of clearing, it also offers benefits for connecting and focus–in other words, it helps us meet all three goals of meditation.
An Ovate Mediation: The ovate path asks us to connect deeply with nature, so a walking meditation with a primary goal of “connecting” is a useful for this regard. For this meditation, go to any natural area and be ready to walk. Ideally, this should be a place where you are not going to run into a lot of other people, certainly, a place where you don’t have to interact or converse if possible. For this, I like to find a quiet and out of the way path at a state park (but you could go into any natural area that fits your . I begin by standing on the path and doing a simple earth-sea-sky breath and a quiet prayer to ask the spirits of nature to inspire me on this journey.
The idea of this meditation is a walking-based meditation, where you get into a state of focus on the world around you, and allow the spirits of nature to simply flow through you and be with you. For this, the goal is to be in the present moment, experiencing whatever there is to experience, on whatever level there is to experience it. Observing, interacting, and simply taking it all in and being part of the journey. This practice leads to deep spiritual awakenings and insights–and each walk, even in the same natural area, can be completely different.
A Bardic Meditation: A bardic meditation is often a focus meditation, with the goal of the meditation to bring forth something into the world as part of a nature-enriched creative practice. For this, it is best to find a place that you find inspiring–a place that sings to your soul.
For this meditation, you will want to go to that inspiring place and bring with you the tools of a bardic art you’d like to practice or already do practice. So you might bring an instrument, pen and paper, paints, and so on (I think it is ALWAYS a good idea to bring some kind of recording device as well).
Begin by opening up a sacred grove and using the fourfold breath and quiet breath to bring you to a receptive state. Transition into a series of Awen chants, and then simply take the place within you. Be like a sponge, pulling in the energy of that place, hearing that sacred place’s song, story, poem, painting–connecting deeply with spirit. The goal here is to be in a meditative and receptive state so if this place has something it would like you to bring forth, you are able to be ready to have a quiet and receptive mind to do so (the meditation part). The first few times you do this, you might not end up creating anything at all. But with enough visits and practice, these techniques will put you into a receptive state where awen will flow when it is ready to do so.
This technique, for me, has produced amazing paintings, songs, and words…many of which have ended up here on the Druid’s Garden blog!
There are so many other kinds of meditations that you can do that connect you with nature, your own spirit, and the bardic arts. I think the important thing, with any of these, is making enough time for these connections to take place. Not all spiritual work has to be planned–sometimes, the best experiences come from the unplanned things, the things that simply happen, or things for which we make space.