Meditation should be something that is naturally appealing to us because it fills us with joy and inspiration. Meditation shouldn’t be something that we have to force ourselves to do with gritted teeth and clenched fists.
If this describes you, then you still holding on to your ego and not willing to relax and let go. If you have to force yourself to meditate, then you are not ready to begin meditation. Put another way, meditation is like love – it isn’t something that can be forced.
Are you mentally healthy enough to mediate?
As we mentioned in Step 8: Meditation, if you suffer from a problem like depression, irrational fears or schizophrenia, then you should seek professional help before you take up meditation. However, if you are able and willing to start meditating, Buddhist experts recommend that you develop a profound sense of urgency in your meditation practice. Developing such an attitude is necessary to increase your chances of forming a successful meditation habit.
What is the best medication method?
There are many different methods and forms of meditation but they all will have a positive impact on your physical and mental health. In truth, it doesn’t matter when or where you practice. Whether it’s while sitting, lying down or walking, just do it. However for the beginner, it’s recommend to start out with the focused breathing method discussed further below.
Where should I mediate?
For beginners, it is suggested that you find a quiet, relatively secluded place to mediate. A quiet place can help us to become calm and give us the opportunity to train and thus harmonize with its calm. We should keep in that that no matter how beautiful or peaceful a physical setting is, it is meaningless if our minds are not calm. In reality, all places are peaceful – if some places seem distracting, then it is because our minds are not at peace.
How long should I mediate for?
When you are first starting out, you’ll want to establish a reasonable time goal at the beginning. In fact, you don’t want to over-reach yourself. You’ll want to build up gradually, step by step, instead of meditating with too much energy or for long periods of time that cause exhaustion.
You’ll want to begin meditating for a maximum of 15 minutes every day (a minute or two is perfectly fine place to begin too) for a week. Then you’ll want to build up to longer durations by extending the time by 5 minutes each week until you are meditating for 30 minutes. After a few weeks of regular daily meditation, you should start to notice that your concentration gets better.
What is kangaroo meditation?
You’ll also want to ensure you make the beginner mistake of engaging in ‘kangaroo meditation.’ This means that you should pick a simple meditation technique and stick with it. Some people fall into the bad habit of going to one teacher and doing that meditation technique for a while. Next they’ll read something in a magazine or book and decide to try that technique.
Then a week later, a famous meditation teacher will visit their town and so they to incorporate some of those ideas into their practice. If we jump around like a kangaroo from one teacher to another or from one meditation technique to another, then we will become hopelessly confused.
What are the step by step instructions to mediate?
To begin the simple breathing meditation technique (“mindfulness of breathing”), take the following steps:
- Sit or lie down. You’ll want to be comfortable but not too comfortable
- Close your eyes
- Breathe naturally
- Focus on how your body (nose/mouth, chest and abdomen) moves with each breath you take in and out. Try not to let your mind wander away this focus. Say to yourself, “Now I will let go of all my burdens and concerns.” Be at ease and don’t think about anything. If your mind wanders, return its focus to your breathing.
If we force our breath to be too long or too short, we’re not balanced, and the mind won’t become peaceful. When we breathe in, simply take note that the beginning of the breath is at the nose tip, the middle of the breath at the chest and the end of the breath at the abdomen. This is the path of the breath. We take note of these three points to make the mind firm, to limit mental activity so that mindfulness and self-awareness can easily arise.
When our attention settles on these three points (nose/mouth, chest and abdomen), we can let them go and note the in and out breathing, concentrating solely at the nose tip or the upper lip, where the air passes on its in and out passage.
We don’t have to follow the breath, we just establish mindfulness at the nose tip or upper lip, and note the breath at this one point – entering, leaving, entering, leaving. There’s no need to think of anything special, just concentrate on this simple task while having continuous presence of mind. There’s nothing more to do, just breath in and out. Soon the mind becomes peaceful, the breath refined.