Welcome to an inspiring journey into meditation led by Beryl Bender, hosted by BetterListen & WisdomFeed. This article captures the essence of a powerful 10-week Mindful Morning Meditation series, designed to deepen your practice and transform your relationship with presence. Whether you’re a seasoned meditator or just beginning, this guide offers valuable insights, practical techniques, and a gentle, supportive approach to meditation that honors both tradition and modern life.
Why Meditate? Understanding the True Purpose
At the heart of meditation is a simple but profound question: Why do you want to meditate? Many start meditation to relax, manage stress, sleep better, or handle anxiety. These are important benefits, but they are often side effects rather than the core purpose.
Beryl reminds us that meditation’s deeper intention is self-realization — discovering who we truly are beyond the surface of thoughts and emotions. This practice invites us to explore the nature of reality and our place within it. As Beryl shares, meditation was originally invented as a way to directly experience a pure, non-dual wholeness — a unity consciousness free from suffering and fragmentation.
“Mindfulness was originally invented as a way to directly experience God… a nirvana of limitless unbrokenness and no suffering.”
This spiritual aim transcends everyday concerns and invites us into a journey of awakening to our true nature.
What Meditation Is — And What It Isn’t
Clearing up common misconceptions is essential. Meditation is not about:
- Stopping your thoughts or forcing your mind to be blank
- Contemplating or analyzing experiences
- Cultivating only “good” thoughts and pushing away “bad” ones
Instead, meditation is about observing whatever arises — thoughts, sounds, sensations — without judgment. It’s about being present with what is, balancing effort and ease, focus and surrender. As Beryl puts it, “Thoughts are not the enemy.”
The goal is to train the mind to focus on one thing without distraction, cultivating mindfulness — the ability to be in relationship with what is, moment by moment.
The Tradition Behind the Practice: Yoga and Anapanasati Sutra
Meditation is deeply rooted in ancient spiritual traditions. Classical yoga, as described in the Yoga Sutras, defines yoga as the quieting of the fluctuations of the mind. Traditionally, yoga and meditation were synonymous, with meditation being the seventh limb of the eight-limbed path.
Beryl’s teaching draws on the Anapanasati Sutra, a text capturing the Buddha’s original instructions on mindfulness of breathing. This method, also known as Vipassana meditation, rests on two pillars:
- Samata (Calming): Training the mind to concentrate by calming the “pond” of the mind, settling turbulent thoughts and emotions.
- Vipassana (Insight): Developing insight into the nature of reality and the self once the mind is calm enough to observe clearly.
The first four instructions Beryl introduces help you anchor your attention in the body and breath, preparing the ground for deeper insight. These include:
- Noticing the breath
- Observing the quality of the breath (long, short, deep, shallow)
- Becoming aware of the body while breathing
- Calming the body through breath awareness
Building a Sustainable Practice: Patience and Presence
One of the most important messages Beryl shares is to avoid being overly ambitious. Meditation is a skill that grows with gentle, consistent practice — starting with just five minutes a day and building gradually.
Distractions are inevitable. Sounds, sensations, or wandering thoughts will pull your attention away. The key is to notice when you’re distracted, celebrate that awareness, and gently bring your focus back to the breath. This process of “begin again” is the heart of meditation.
“When you notice yourself thinking, that’s a time for celebration. Yes, I noticed. And begin again.”
Setting realistic expectations and practicing non-judgment toward yourself are essential to sustaining your meditation habit.
Practical Guidance: The Four Foundational Instructions
Here are the four foundational mantras to guide your meditation sessions, taken from the Anapanasati Sutra practice shared by Beryl:
- Breathing in, I know I am breathing in. Breathing out, I know I am breathing out. This anchors your attention to the breath and brings you into the present moment.
- Breathing in, I notice the quality of my breath (long, short, soft, warm, etc.). Breathing out, I notice the quality of my breath. This develops subtle awareness without judgment.
- Breathing in, I am aware of my body. Breathing out, I am aware of my body. This connects breath awareness with bodily sensations.
- Breathing in, I calm my body. Breathing out, I calm my body. This promotes relaxation and helps regulate your nervous system.
Throughout the meditation, if physical discomfort arises, Beryl advises first to bring your attention to it with curiosity. If the sensation becomes too distracting, feel free to adjust your posture gently and return to the breath.
Embracing the Present Moment — Whatever It Brings
Meditation teaches us to be with whatever is present — whether peace or discomfort, joy or frustration. Beryl reminds us that presence is not always easy or pleasant, but it is the only place where life truly happens. The past is gone, the future is not yet here, and the present moment is where we find freedom.
Accepting reality as it is, without resistance or judgment, empowers us to respond wisely and compassionately to life’s challenges.
Community Support: The Power of Sangha
Practicing meditation within a supportive community — or Sangha — is a vital part of deepening your practice. Sharing the journey with others who understand and encourage you creates a powerful collective energy that uplifts everyone involved.
Beryl emphasizes how being part of this community at 7 a.m. on a Tuesday morning is a testament to the shared commitment and the power of presence together.
Final Thoughts and Encouragement
Starting a meditation practice can feel both exciting and challenging. Beryl encourages you to embrace the privilege of meditation as a gift you give yourself, rather than a chore you must complete.
With regular practice, you will notice growing clarity, calm, and insight that extend beyond your meditation cushion into daily life.
Remember these key principles for your journey:
- Begin with small, manageable sessions (start with five minutes)
- Expect distractions and gently return to your breath
- Practice without judgment or harsh self-criticism
- Be patient and compassionate with yourself
- Connect with a community for support and inspiration
As Beryl beautifully states, “Meditate now, lest you regret it later.” This simple but powerful practice holds the potential to transform your life from the inside out.
May your meditation journey bring you presence, peace, and profound insight.
