Our busy, hectic, lifestyles may seem to prohibit this peaceful practice, or provide a convenient “excuse” not to begin, or continue, to meditate…but, the happy news is, you CAN successfully benefit even if you practice for short periods. With the simple technique described below, you will begin and incredible journey. There are 100’s of styles, traditions and forms of meditation, but this simple practice has always been highly recommended. It is said, “Here is where the beginner begins and the Master ends”.
Sit comfortably, preferably upright and alert. If unable to sit upright, lie down. When sitting, allow your spine and back muscles to support you, if you’re able, otherwise use the back of the chair. Especially for beginners, if you’re uncomfortable, your mind will be distracted and you will not benefit fully — it will distract you from your process. You may alter things for your needs. If sitting in a chair, feet flat to the floor, thighs parallel to floor, feet aligned with knees, knees aligned with hips and shoulders, back straight (but not rigid), hands resting in lap, palms down. Do not slump or slouch — imagine your head suspended by a golden thread from above. The suspension point is the crown of your head, so your chin is slightly tucked inward. If you slump or tire, just pull your sting upward! You’ll feel weightless and relaxed. Remember, alter your position somewhat if needed. You will slowly become very comfortable with this position.
To sit on a mat, cushion or pillow, sit cross-legged, half or full lotus, depending on your ability. Do not force this, or any other posture; move gradually into it. Whether practicing indoors or outdoors, the air should be fresh and well-ventilated, without draft or high wind and clothes should be loose and comfortable.
You may close your eyes (unless this causes you to fall asleep) or gaze with almost-closed eyes as if looking downward and inward. If you wish, rest the tip of your tongue on your upper hard palate behind your teeth. Unless there is a physical restriction, breathe through your nose.
Traditionally, the best times to practice are upon arising and in the evening or before bedtime. With hectic modern schedules, any time is fine. Don’t allow a “lack of time” to stop you. You can still benefit even if you practice for “odd moments” throughout your day — you will be surprised how a few minutes here-and-there add up for your peace of mind. Recommended practice time is 20 minutes, twice per day — IF YOU CAN … some people practice more often and for more than 20 minutes. Remember, this is personal; just do your best and enjoy. Do not practice when exhausted; avoid eating 30 minutes before or after practice. Practice for a few minutes at first in a quiet environment. The time will lengthen as you become more comfortable…you’ll probably surprise yourself! You may use soothing music as a pleasant background.
When you feel that you have practiced for just the right amount of time, slowly return to awareness of your body…awareness of being in your environment…turn your attention outward and slowly, gradually open your eyes. You may stretch and/or rub your palms together, place them over your eyes, then rub gently down your face and back of head and neck several times. Then simply proceed with your normal activities.
Meditation is a cultivation process — be patient and natural, enjoy each moment, do not “try hard”…just allow and everything will naturally fall-into-place. The biggest blocks to meditation are impatience and expectations. Just continue to repeat the simple process and you Will benefit. Don’t wait for or desire “spectacular” results; that is a distracting disturbance…in fact, if you can keep from doing that, THAT is spectacular! Don’t be impatient with yourself or disappointed if today’s practice wasn’t as good as yesterday’s practice…that happens! Just rest for a moment…ssshhhh…rest in the stillness and silence, and enjoy!
- Allowing your mind to be alert and attentive
- Allowing your mind to be calm, concentrated without strain and focused
- Increased awareness of the world around you
- Being in the moment – not worrying about the past or future
- A process more than a goal…a beautiful, inspiring journey rather than just a destination
- Decreased stress, tension, depression, anxiety – more balanced emotions
- Strengthened immune system, improved health
- Sense of identity and connection, Improved confidence and concentration
- Peace of mind, optimism and self-worth
- A sense of greater spiritual connection
- Falling asleep
- Going into a trance
- Shutting yourself off from reality
- Becoming lost in thought and/or forgetting who and where you are