Meditation

Developing a meditation practice can be overwhelming at first, however it does not have to be. Meditation is as basic as breathing, and since breathing is one of the main components of meditation practice, you are half way there already. Being mindful of posture and breath allows the mind to become calm. Just as we find our center of gravity in our meditation posture when we sit for meditation, we find our personal center as well.

There are many traditions that have a long history of meditation as a main component of the spiritual practice. Some traditions sit or stand in silence. Other traditions recite prayers/mantras for a certain number of times, and still other practices dance, play music and sing spiritual songs. The reader can see there is no wrong way to meditate. What is important is that it becomes a part of one's daily life.

Wandering Thoughts

During meditation at times the mind can wander…grocery list…events of the day…work that has to be done… When this happens, return to the breath and you will find very quickly that the extraneous thoughts slip right past with no more attention being given to them.

How to Get Started

  • Find a comfortable sitting position either on the floor or in a chair with feet on the floor. If sitting on the floor, it is helpful to sit on a cushion that raises your hips higher than your knees. The hands should be open on the knees with thumb and index finders touching, or hands can be intertwined with thumbs touching forming a circle shape, or if siting in a chair arms can rest by your side.

  • Have eyes shut, or focused on a single object that has significance to you.

  • Begin placing attention on the breath. As you inhale slowly, the entire lower abdomen fills with air like a balloon; as you exhale, the abdomen deflates, at the same time, air is leaving through the nose. Repeat this practice. In the beginning, sometimes it is helpful to count while breathing. For example, inhaling (count mentally 1). Breathing out (count 2). Breathing in (count 1) Exhaling (count 2) and continue. This is a simple way to know where you are in the cycles of breathing and it also focuses your attention on the breath. After five or six times of using the counting system let it fade so that you are only focused on the breath it self.

Posture

Posture is a very important aspect of meditation, just as using the breath focuses the mind, proper posture allows the body to relax and be centered allowing the mind to be aware of only the breath and your personal center. When siting on the floor or in a chair, have the back straight, but not rigid. A way to know if the back is in a good position is to tuck in slightly the chin and slightly tilt the pelvis forward. These are two simple ways to self check good posture.

Tips for the Journey

Remember that meditation is a personal journey; no two paths are alike. There is no right or wrong, only traveling tips along the way. The most important thing is to take that first step.

Sending Joy, abundance, and good health to you,
Juliana