Things You'll Need:
- A soft surface; a way to keep your back straight; loose-fitting clothing
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Step 1
For beginners, it is helpful to find a quiet and comfortable spot in the house where you know you can remain undisturbed for 5 to 10 minutes. If you think there’s a chance that someone might call, turn off your phone (or disconnect it); let your roommate or significant other know that you need time alone. It may help to remember that you need this time not only for YOU, but also because it will help your interactions with others. Also for beginners, it may help to find a guru, or someone who leads meditation groups, to “train you”. Many of these groups can be found on craigslist and most often don’t ask outright for money but instead allow “donations” (if you can). Also you might try looking for a book—authors like Pema Chodron are revered in the meditation world.
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Step 2
Close your eyes and find your posture. It’s important to sit with your back straight, jaw and face leveled and straight ahead. If you’re in pain, you can lay down; just make a concerted effort not to fall asleep (unless it’s your intention to). Some find it helpful to chant long, drawn-out mantras—they may include “om”, “shanti” (“shawwwwwwwn-teeeeee”), “peace” (“peeaaaace”), 3 or 4 times at the beginning of every meditation. By concentrating of the syllables or simple drawn-out “sound” of the word, this generally helps focus the mind. It’s not absolutely essential.
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Step 3
Focus on your breath. The stomach should expand on the intake and collapse on the breaths out. You are merely focusing on the inward and outward motion of air to and from your lungs. It will probably help you to focus on an image that is positive energy. For instance, it may help to focus on a “vine”-like growth of this air; picture the fast-motion spread of vines up the side of a house— maybe in a color you like, watching as they spread through your mouth and into your lungs. Others visualize an ocean of air spreading in, or, again, a simple image in nature. The point is to literally SEE what works for you.
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Step 4
Perhaps the most important step: while breathing, focus on the positive. If you get distracted, don’t chide or mentally beat yourself up for it. It helps to envision yourself healing from whatever you may be suffering—yes, no matter how painful, embarrassing or unforgivable you may think it— as well as focus on others suffering from similar circumstances healing as well. Practicing meditation and envisioning the healing of others unites you with the universe and encourages the (inevitably) positive flow of everything in it.
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Step 5
After 3-5 minutes of this, focus the eyes on a fixed point—a spot on the wall may work. The flame of a candle can be soothing. Again, concentrate on/visualize the breath. This can be done for 3-5 minutes.
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Step 6
Close your eyes again and focus on your heart. Here you can again focus on the positive things in life and the healing of your physical/metaphysical wounds. This step is not as entirely optional as the others but can’t hurt. Try it for 3 minutes.
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Step 7
You’re pretty much done. As hard as it may be to focus, it’s important not to come out of your meditative state too quickly concentrate on the movement of each limb, on where you put each step. Do it intentionally and consciously. If you can read for a little bit-- preferably something relaxing or beneficial-- this can again relax and help focus the mind.
Comments
chetan11 said
on 8/3/2009 Thanx, this will help me for sure
boatst said
on 4/20/2009 Good article on meditation. It generates warmth.
bmi57 said
on 11/26/2007 I have never done this, but these sound like great steps. Thank you.