How to Practice Vedantic Meditation

Meditation is a spiritual practice that allows one to still the mind and experience inner peace. Meditation cannot be taught, but there are certain steps that one can take to establish a successful practice.

Difficulty: Easy

Instructions

Things You'll Need:

• Meditation cushion
• Loose, comfortable clothing
• Meditation shawl
• Altar
• Quiet room

1. Sit in a cross-legged seated position. Pull your back up straight with the spine and neck held erect but not tense. Take a few deep breaths. Command the mind to be quiet for a specific length of time.

2. Breathe rhythmically. Inhale for three seconds and exhale for three seconds. Allow the mind to wander, observe your thoughts and bring your attention back to your breathing.

3. Select a focal point. If you are more intellectual in nature, focus at the point between the eyebrows. If your are more emotional or devotional, focus at the heart center. Hold an image of a spiritually uplifting symbol or a white light in the place of concentration.

4. Begin the mental repetition of a mantra, either a personal mantra or the universal mantra "om". Coordinate the repetition with the breathing. If your mind wanders, bring your attention back to the focal point.

5. Begin with 20 minute meditation sessions and gradually increase to one hour.

Tips & Warnings

• Practice at the same time and place daily.
• The most effective times for meditation are dawn and dusk.
• Try to face north or east during the practice.
• If you have a bad back or knee problems, sit it a chair with your back straight.