How to Start a Meditaion Practice

Starting a meditation practice

Here is all you need to begin your meditation practice:

• A quiet environment. Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions.

• A comfortable position. Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a cross-legged or lotus position.

• A point of focus. You can begin with focusing on your breath or a meaningful word or phrase and repeat it throughout your session. You may also choose to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes.

• As you breathe, let your abdomen expand and contract, rather than moving your shoulders up and down. This deeper breathing is more natural and similar to how babies breathe.

• Don't breathe too quickly or too slowly; just breathe at a natural rate.

• If you find your thoughts drifting a lot at first, don't worry that you're doing it 'wrong'. Noticing that you've drifted and refocusing to your breathing is part of the practice, and something you're doing 'right'!

• An observant, noncritical attitude. Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude during your relaxation session, don’t fight them. Instead, gently turn your attention back to your point of focus.

• The idea is to stay unattached to thoughts of any kind. That means that, if that inner narrative voice in your mind speaks up, gently come back to your point of focus, such as your breath and opt for internal silence. Keep letting go of any thoughts that may pop into your mind and the quiet spaces between thoughts will become longer and more frequent. You’re on the road of meditation

Tips:

• Give it time. Meditation often takes practice. If you’re expecting to do it ‘perfectly’, you may actually create more stress for yourself than you relieve, and you won’t want to stick with it.

• Start with shorter sessions—like five minutes—and work your way up to longer sessions—like 30. With practice, this type of meditation becomes easier and more effective.

• If the experience is frustrating for you and you don’t really want to continue, you may find more success with other types of meditation. Experiment!

Meditation basics-I

Posture

To begin with find a place which is quiet and where you will not be disturbed. Preferably it should not be too dark or brightly lit. Familiar and comfortable surroundings help. The basic idea being that you should have time to yourself without any distractions.

Sitting Position:

I am not going to use any unfamiliar words like padma asana, lotus or half lotus positions to keep it simple for you. But there are a few things I am going to stress upon and you should try to follow them to the best of your ability. Remember there are no hard or fast rules regarding place or posture.
Make it a habit to do the seven point check with your body when you begin your meditation.

1. Sitting position with legs crossed is preferable. It locks your body in a position and you don't have to bother to keep your balance while you are focusing on meditating. You can use a cushion if you find it difficult to sit on flat surface. If you can not sit in a cross legged position you can sit on a chair with both feet about one foot apart.

2. Put both your hands with palms facing up in your lap. Put the right hand over the left hand so that index finger of right hand touches the base of left thumb and the fingers of left hand touch the knuckles of right hand. Do not keep your arms pressed by your sides. Keep your elbows facing outward so that there is slight space for air to pass under your arm pits. This will help you to stay awake and avoid drowsiness during meditation.

3. Keep your back as straight as possible. This, I might add, is important to keep in mind while meditating. The energy points (chakras) are located along the spine and a straight back helps transmit energy up and down your spine. In the beginning you will have to pay attention to your back many times during a meditation session because we have a tendency to slacken our back or slouch. After doing it many times it will become second nature to you. If you find yourself slouching do not be disheartened just straighten up. Some times using a cushion/pillow to support your back is a good idea. But do not lean too heavily on the pillow as it might make you drowsy. Gradually you will learn to keep your back straight without any support. I still use a pillow to support my back many times if I am too tired to sit without a support. Whether you are meditating on a chair or sitting cross legged try and keep your spine straight like an arrow.

4. Pull your shoulders slightly back without straining. This will open and thrust your chest slightly forward as one seems ready to receive or face something.

5. For the neck I use two different positions and both are equally helpful. First keep your neck straight in line with your back as if it is an extension of your spine. Look at any object at eye level opposite you. Your gaze will be parallel to the ground. In the second neck positions tilt your head very slightly forward so that your eyes are looking at a point about 6-7 feet in front of you at the level of your thighs.

6. Your lips should be relaxed and touching slightly. The tip of the tongue touches the roof of your mouth (oral cavity) just behind your upper teeth. This helps to keep the saliva inside.

7. In the beginning I would suggest that you do not close your eyes completely. Meditation can be so relaxing that you might fall asleep. Keep your eye lids slightly open so as to let in the light. Your eyes should be looking at a spot about 7 feet away but without any specific focus. As you will progress in meditation technique your eyes will intuitively open and close according to need.

This is the basic sitting posture for meditation. There can be minor variations according individual's needs. Do not strain yourself. As your experience with meditating grows you can experiment with various meditation postures. The idea is to be relaxed but attentive.