Suggestions on How to Meditate
When we first beginning to meditate, there are many habits that we fall into that
prevent us from achieving a peaceful, state to make any real progress. There are
habits of worry, restlessness, judging ourselves or our practice of meditation,
excessive movement which can become distracting, overeating, overindulging in smoking
or drinking, complaining, and finding fault. There also are certain habits that
we can do to assist our mind to get into a place of meditation, and to begin to
make some progress in your practice. Here are some hints:
Consistency of Time: It is better to meditate at the same time every day.
It is also usually easier to meditate early in the morning because the Earth is
more still, your mind is quieter and the day-to-day activities have not started
yet. But if you can’t do it early in the morning, be consistence with the time that
you meditate during your day, and do this every day if you are able.
Consistency of Place: It is also beneficial to have the same place, so that
your mind can make recognition of familiar things that are around and begin to feel
secure there. The mind is like a small child that needs routine. Chose a certain
corner of a room or room of your house that you will consider your meditation space.
If you cannot leave out your props each day, collect them and then with each time
you can display and use them in that space once again. Consistency of time and place
assists the mind with that feeling of safety and security.
Familiar Props: Having the same things that you use consistently helps greatly
in your meditation process. Again it is a sense of trust, safety and familiar that
aids the mind to become quiet. A suggestion of some props includes your choice of
prayer cloth, which can be draped over your person. Drape cloth for an alter that
you set up. An alter, or table that will have all of your meditation items on it,
a bell or chime, or Tibetan bowls to announce the beginning and end of your meditation,
prayer beads or mala beads, inspirational books, or prayer books, candle or small
light, incense, a mediation pillow, mat, or roll, special pictures of landscapes
or saints or spiritual leaders, or special items like a feather, or blessed materials,
shells, small stones etc, small tickless alarm clock.
Creating a Routine of Actions: In creating habits for meditation, a routine
says to your mind that it is time to meditate and get quiet. The routine might include,
first a preparation of purification. This could include a bath, or simply washing
your face and your hands with cool water, and then patting your face dry prior to
starting your meditation. Next an acknowledgement to your higher self, or god, is
appropriate. You could do this by putting your hands together in prayer position
over your heart, which indicates you are centering your heart, and opening your
heart, then lift your hands to your forehead, to acknowledge your third eye or center
of perception, and then bring your hands back down to touch your heart. It is an
indication that you are coming back to your center and that is where you will begin
your meditation. It is also an intention of purification of heart and mind. After
purifying yourself physically and mentally, you might chose to light an incense,
set out your props, and light a candle. You could ring a chime or a bell and let
the sound resonate in your ears and through your body. If you enjoy meditation with
music it is appropriate to turn on your music softly prior to your beginning. Next
you may begin your breathing to center your mind, and cover yourself with your prayer
shawl or blanket.
Meditation is the stillness of the mind and a reconnection with your inner
spirit. It could be a time of reflection, and a period of question and answers,
or simple a time of less thoughts to offer you peace. Here are some tools to help
you get to that quiet place.
First for the novice, an appropriate duration of time is 5-10 minutes. Do
not overtax yourself when you first begin. As you progress the duration of time
can increase to 10-30 or 40 minutes, or for an hour or more. When meditating, we
try to shut out the outside stimulus and force the mind inward. This is one reason
that you try to sit as still as possible in the session. You are discarding all
physical distraction and sensations. It is important to sit in the most comfortable
position that you are able so that you will be able to sit still for a period of
time. Prior to beginning your meditation, you could stretch your neck and move your
head up and down and to either side, stretch your back a little and your shoulders.
When you prepare in this way it is more likely that you will not be distracted by
As you begin to meditate watch and observe your thoughts without any judgments or
condemnation. When you have observed your thoughts for a while, begin to
call the mind back like a little child. “We are breathing, we are letting go of
these thoughts now.” Refocus on the breath coming in through your nose again, if
you become disturbed or distracted. If you are fearful be assured that nothing here
can hurt you, this is a discovery of your inner self and a return to your TRUE nature.
Once you have become accustomed to meditating you will be more comfortable with
your true nature and realize that you are created to be naturally peaceful, and
joyful, and that is the natural state of your being.
There are different techniques to get you to that silent and still place.
Breathing is very important for trans- porting you to that place, a sound mantra
like OM i s helpful, a guided meditation, an open eye meditation that lets you have
a focus on one particular object, point, or picture or candle can immediately take
you to the still place, focusing on music, or particular elements of the music can
accomplish that stillness. You can chose one or more of these techniques to get
You could also have a meditation of questions and answers. It is important
to write down the questions that you wish to ask before you begin, so that there
is a flow and a direction of the meditation process. Have a note pad so that you
can write down the answers that come to you. Usually it is the first answer that
comes to you. Write that down, even it you do not understand the reference. Write
down everything until it feels complete and then move on to the next question. The
question and answer period may go on for a few meditation sessions so do not become
discouraged if you don’t get all of the answers immediately. Also do not judge yourself
or call yourself inadequate if you are not getting the responses that you want.
Mediation takes practice and intention to do it well. Also one needs to become accustomed
to how s/he receives that information personally.
Ring the bell, to signal the conclusion of your meditation session, or turn
off your alarm when it rings. After the time is up and your meditation has ended,
begin to stretch and loosen your neck and shoulders, and your back and perhaps your
arms and legs. Breathe big breaths in to bring you from that deep place. Do not
force yourself beyond your time that you told yourself would be the amount of time
for that day. There are other days to extend the time.
Meditation takes a lot of practice and time. There are many mental and physical
obstacles to over- come. The mind is always active and always condemning. It judges
you harshly without cause, it holds you guilty, it keeps you in a fearful place,
it believes that it is under attack, it says empathically that you can never change,
it is full of resistance and self loathing. The mind never speaks of your true nature,
which is joy, love, compassion for all creatures, kindness, deep wisdom, abundance,
and the unlimited free flowing capacity.
It is also helpful to keep a journal of your spiritual progress and your
meditations. Which techniques work best for you, how often do you get to a still
place, is there anything that came up that you did not expect, are you causing yourself
stress in a process that is designed to bring more peace and stillness for you,
are you judging yourself? Can you make a change to comfort yourself, are you receiving
your answers during a Q ... A period.
A Note On Meditation And Breathing.
Breathing can start out big and full and then gradually become diminished and more
silent. It is part of your focus that leads you to that still place. When you are
meditating you are letting the mind rest on a new focal point other than a million
thoughts of worry, anxiety, fear and what you will do in the next moment or the
evening. Remember a funnel, it has a great capacity coming into the top but it is
coming down through a progressively narrower opening, until it passes through only
a tiny opening. The same actions are occurring when you are limiting your thoughts
to one or more focal points. Letting go of distracting thoughts, worry, and fear,
and focusing on less and less until you are at a still place.
Focus: Earlier I told you that there are steps to get you to that still place,
the focal points that draw your mind into a still and quiet place. One focus is
the present moment, only this moment is what you are focusing on at this time. Another
focus is the steady breathing coming into your physical form, or the OM sounds resonating
through your mind and body, still other focuses include the elements of the music
like running water that you are training your ears to pick out, or the music itself,
in a guided meditation you are letting images form in your mind and that becomes
a focal point, and in an open eye meditation you are letting your eyes become trained
on a physical point that you can see, and gradually you let your mind come to an
internal focal point. All of the focal points are designed to assist you to get
into the resting place of the mind where the mind becomes secondary. When the mind
is resting and not complaining, condemning or judging then you become aware of your
unlimited nature, of your gentleness, and divine essence. It is a place of realization
of your TRUE SELF and in knowing and remember that you become so comfortable with
your expanding and unlimited nature that you only wish to rest in that place.
My suggestions to you are practice, get relaxed, get settled, don’t judge, do not
compare yourself to others, allow yourself to learn and progress at your own pace,
encourage yourself, and reassure yourself when you need to, and keep on practicing
and challenging yourself out of your comfort zone. Do not listen to the mind’s condemnation
of you. It is only false ramblings. Reward yourself for your effort. Be good to
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