Meditation Basics

Meditative practices are the root of many of the world’s ancient spiritual traditions and are recognized by western science and modern traditions as being beneficial to health and longevity. Hinduism, Buddhism, Taoism each have huge stores of physical and mental exercises that have been developed all with one purpose: to make it easier to meditate and achieve deep internal stillness. Taiji, Yoga, Qigong, chanting mantras, cultivation of concentration, vegetarian and sattvic diets all have a core purpose beyond improved health and longevity: to allow us to sit in meditation without distraction.

If you’ve ever tried to meditate you know that sitting without distraction can be hugely challenging. The good news is that it does become easier and that there are many, many techniques and tools for making it easier. The other good news is that benefits of meditation show up immediately, making it easier to choose to meditate.

Starting a Meditation Practice

· Make the time to meditate: Set a consistent time every day to meditate. First thing in the morning and last thing in the evening tend to be good times.

· Choose a clear, clean, uncluttered place to meditate where you can be undisturbed for ½ hour at a time. Close the door to keep pets out during your meditation.

· If your family members are awake at the time you choose to meditate, ask them to not disturb you.

· Make an agreement with yourself that anything the mind brings up during your meditation can be held until after you done.

· Get comfortable. You can sit on the floor or in a chair, but, if at all possible, not leaning back. Be sure you will be warm enough. If you tend to get cold, cover yourself with a throw blanket or put on extra socks. You will be still for 15-30 minutes, so make sure you are adequately covered.

· Meditate.

There are many, many techniques for meditation. The simplest is to turn the internal gaze to the lower belly, the Dan Tian, gently contracting the belly on the inhalation and relaxing on the exhalation while counting breaths. Let the breath be slow, gentle, even and deep. If you are distracted, just keep coming back to the belly and the breath, if thoughts and emotions arise, just observe them and let them go rather than getting involved in the mental drama.