Meditation Guide
Many of us who are long-time meditators have gone through the process of getting “It” just right for ourselves. Initially, we just sat on the floor trying to get comfortable as we sat quietly trying to focus on emptying our minds. Yet, all too often we got distracted by a foot falling asleep, an ache in our back, or a stiff neck. Then there were also the intrusions...the cat jumping on our lap, the phone ringing, the child demanding our attention.
How in the world can a person meditate under these circumstances?
They cannot.
Whether you are just beginning or you have tried previously with disappointing results, you can create the conditions for yourself that will create the peaceful meditation experience you desire and that you need.
Step One
Chose a spot in your home where you are most likely to be uninterrupted and where there will be quiet. You may have a small room, a corner in your bedroom, a spot in your living room. Some people have just a table. Some people have an entire room in their basement.
Step Two
Consider the importance of creating a ritual around your meditation practice. It’s important to set a time of day you intend to meditate. Setting a specific time makes it much more likely you will actually sit. Many people like to meditate first thing in the morning to get their day started on the right foot. You may need to wake up before your family members to ensure you have no interruptions. Whatever time of day you choose, sticking to it by creating the conditions to support your decision will be pivotal in you establishing an actual practice.
Step Three
The third consideration is what items you need to physically and emotionally support your practice. How you physically sit is the first consideration. Some people like to sit on a cushion or a bench on the floor. Other people prefer sitting in a chair. Either way to sit is perfectly acceptable. One is not required to sit on the floor. Some people even lie down on the floor. However, mediation is meant to be a state of relaxed awareness. Often when we lie down to meditate, we fall asleep. Sleeping is not meditating. Therefore, I caution you and suggest that sitting ensures a more meditative experience.
If you sit on the floor, may I suggest:
A square mat called a Zabuton
A meditation cushion called a Zafu, a round cushion often filled with buckwheat to sit on.
Some people prefer a wooden meditation bench rather than a cushion. The bench automatically makes a person sit straight and tall.
Depending on your body’s need, some people actually sit on two stacked cushions to create the right posture and the right amount of comfort. I either sit on a bench or on two stacked cushions because my body is happiest this way. Your body may be happiest on just one cushion. We are all different and there is not just one right way
There are also very nice meditation chairs like the Dalai Lama uses for his practice. They can be pricey but if you are able, these are amazing
Now, let’s consider other items that will help you ritualize your practice. Remember, ritualizing will make the experience more meaningful.
Wherever you decide to practice, you will need a table. Here again, it can be very simple or very ornate such as a Tibetan prayer table.
On the table you may place:
A candle
A photo or a statue of a particular teacher you follow
A flower, a plant, or an item from nature
You may want to use a mediation bell to signal the beginning and the end of your practice time.
Some people use a small brass bell or even a small crystal bell. Some people use a large bell. You may want to experiment with the sound you find pleasant. Each of us has a sound that appeals to us and vibrates with just the perfect note for our taste.
You may want a timer you can set that will give you a gentle sound at the end of the time period you choose.
You will definitely want to wear comfortable clothing when you sit in meditation. Loose-fitting, non-restrictive pants and a loose-fitting shirt are best. Sometimes people wear a special meditation jacket that they slip on just when meditating.
I often wear a shawl around my shoulders because as we slow down, our body temperature may drop. Any shawl will do and are so many to choose from. I prefer one long enough and wide enough to wrap around my entire body.
Lastly, you may want to consider playing some soft music in the background. There are differing opinions regarding the music to meditate. Some people prefer silence. Others like the music to help set the mood. There are no right and wrong. Do and use whatever works for you.
However you set up your practice and whatever way you choose to ritualize it, there are just a few absolutes.
Establish a place to meditate.
Establish a time of day you will meditate.
Sit with your spine straight and relaxed.
Just follow your breathe and DO NOT expect to empty your mind. With each distracting thought, just come back to focusing on the in-breath and the our-breath.
And, as you meditate, I invite you to wear a small smile.
Enjoy your practice!