If you have tried meditation in the past, or if tried the Walking Meditation,
you probably have learned quite a bit about yourself.
Meditation, although it seems like you are “doing nothing”, is in fact a concentrated effort,
especially at the beginning of your practice.
Stay with it! As time progresses, if you stick to your practice, you’ll find that the effort diminishes,
and you will be able meditate with very little effort.
How To Get Started
This is a sitting meditation.
You want to find a comfortable seated position. The floor is preferable but not essential.
Find a spot where your spine is resting against something.
If you are using a chair, your back should be all the way against the back of the chair.
If you are sitting on the floor, your spine should rest on a wall.
As soon as you sit, you’ll see that your back will either arch backward or round forward.
How do you sit properly? Read Sitting Healthy and come back.
You don’t want to count the number of breaths that you take. This will distract from the actual meditation.
So, set a timer for 15 minutes. That’s all.
The Practice
Be sure to read Sitting Healthy and
Basics of Breathing.
We’ll incorporate these into our meditation practice now.
- Allow your eyelids to relax slightly so that your eyes are still open but you are not looking at anything.
- Begin with simply focusing on your breath. Easy and relaxed inhalations and exhalations.
- Thoughts will enter your mind; that’s fine, let them pass.
- Notice your emotional state. Don’t judge it or try to change it.
You may become anxious, bored, tense, even annoyed. Notice and let it pass.
Remember - we are holding on to nothing.
We are simply breathing and become aware of the sensations in our bodies, of our emotions,
and of the thoughts passing through our minds.
- Take 10 breaths this way, noticing, relaxing your muscles, noticing your thoughts and letting them pass.
- On the 10th exhalation, let your eyelids open a bit and bring your attention to the candle.
Inhale, looking into the center of the light.
Exhale and relax your gaze. That’s all.
Keep inhaling and exhaling. Look into the center of the light and then relax your gaze.
- Be sure that your breath guides what you are doing. Let the breath lead the practice.
Focusing on an object will go much more smoothly if you breathe first, then focus.
- As you sit, you’ll be distracted.
This is, in fact, the practice.
To notice what is an obstacle and breathe right through it. Not to hold on to the obstacle.
- Keep bringing your attention back to the candle.
Keep bringing your spine back as you tire and begin to hunch or arch.
Back to the candle again.
Keep breathing.
Let the muscles of your face stay relaxed.
Special note for the forehead – smooth and un-lined.
- When you hear the timer, stop.
Even if you are really “into” this meditation, you are better off doing it less the first few times.
After, you can increase the time depending on your own needs.
- Allow your eyelids to come down and close your eyes without squinting. Take 10 more breaths.
Slowly open your eyes. That’s it.
Things That You’ll Notice
- You may hyperventilate.
Practicing proper breathing and sitting is the first step toward improved health.
Your body is getting more oxygen than it’s used to.
If you find that you’re getting dizzy, don’t stop. Just make your inhalations and exhalations a bit shorter.
- You feel very tired.
If you do, lie down for about 15 minutes.
The first few times you meditate, the practice itself may tire you out.
If you’ve been practicing for a while and you still feel tired, your body, which is becoming more aware,
is telling you to rest.
Listen to it. Take about 15 minutes. Then see how you feel.
- You are “wired”.
Now that you’ve sat, breathed, and concentrated, you’re ready for anything!
The renewed oxygenation has not made you dizzy; it’s energized you!
Do something. But don’t do it fast. Take your time and notice the details of what you’re doing.
Note: - “Wired” is what happens to me when I meditate.
Whatever I do next, it seems like I’m doing it with new glasses on!
I’ve learned to go more slowly so that I can enjoy whatever it is,
and I’ve found a way to find something delightful in something that was once ordinary.
Schedule this every day for two weeks, about the same time each day.
Write about your experiences each day and don’t read anything that you’ve already written.
After 7 days, read your week’s writing.
|
