5 Simple Steps to Begin Your Meditation Practice
Get a cushion for sitting on the floor (best) or a comfortable chair. A straight back is all that is required for this to work.
This is super easy to do, starting from the external, just mark off one part of your room as your personal space. Inform your family that this is a special area for your practice. This is a personal space outside the inner space, in a room, in a special corner of it; just takes a day or so to create a sanctuary with the intent to choose inner peace when you sit there. A person’s sanctuary is not an escape from the world, but rather a passage to the world, bringing a clear comprehension of a person’s place in their world, the world they have made.
- Then go shopping or on a scavenger hunt, get some things that bring you some inspiration or joy or both; a picture of something beautiful, or a plant, a flower, a fish tank with fish, a water fountain, or whatever draws you to be there and then spend time being there, especially right before sleep.
- Understanding comes one day at a time by dedicating some segment of every day to sit quietly and do nothing but breathe. If you feel bored then that is a sure sign that its working well. You will soon feel or experience, in real-time, the present moment itself and then as a result a hidden part of yourself will emerge out of the dark part of the mind and eventually, inevitably, a joy. Though tiny at first, it gathers energy of the same frequency, arising in one’s mind and body as this sitting becomes an effortless habit maybe even a ritual. Each sitting can be short at first, 5 minutes, 10 minutes, 20 minutes… Then just keep coming back to that place, sit right down there. Close the eyes, make sure no one will disturb you (very important, put the phone on silent mode); this is your outer space.
- Then begin to relax the body systematically, part by part from head to toe, say to yourself, “I am relaxing my head.” Feel the head. Then move on to other parts of the body. When the mind starts to wander as it will, bring back your gentle attention to the body right where you left off, patiently. Let thoughts go around without suppression with a gentle kind of attention, you may be surprised but allow total freedom for them to be as they are and most importantly — leave them alone, don’t do any analysis nor value one over the other nor follow any of them, just observe each one independently. The more thoughts the better. If one thought becomes too disturbing then start to focus on the breath, anyway, eventually you will focus on the breath completely, eventually. Breathe deeply and effortlessly through the nostrils into the abdomen, not the chest, and feel the breath coming in and going out of the abdomen.
- Congratulations, you have created your personal sanctuary; the outer and the inner, so instead of grabbing that glass of wine in the evening you can achieve an even better result without feeling groggy by entering your personal space, your personal sanctuary. Trying this, you may have a pleasant surprise. This can improve the quality of your whole life — it did mine. You will like it — Try it.