How to Do Mindfulness Meditation
Meditation has become as acceptable in the west as in the east, but not everyone knows how to do it. Meditation has been shown to lower blood pressure and pulse, improve cardiovascular health, improve sleep patterns, enhance the immune system, decrease stress, and reduce pain. There are studies underway that show a possible positive effect on ADD and ADHD. In short, there probably isn't anyone who can't be helped in some way by regular meditation.
The simplest way to start is with Mindfulness Meditation, or Emptiness Meditation. You have no focus in this form of meditation, the sensations of the world around you become your vehicle. There is no concentration--only quiet mindfulness. The aim is to develop a full consciousness of everything around you and within you, with no intellectual or emotional attachment to any of it. Read on to learn more.
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Instructions
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How to Meditate
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Sit in your comfortable place, and be still. You should have no pets or children around you. You've taken care of any distractions, and there is nothing to pay attention to. You are going to gently teach your body to rest without sleeping.
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Make no effort. Gradually quiet your mind by letting your thoughts drift by without giving them any attention. Your mind may register a sound, but gently deflect yourself away from identifying it. Let go of thought. No resistance, just gently push yourself away from the thought process. Hold your mind as if you were ready for things to happen, but don't allow your mind to become attached to anything.
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Breathe evenly and easily. If you have an itch, scratch it and let it go. All sounds and smells are now passing events with no identity. Allow everything to drift in and out, with no clinging. You may feel restlessness or worry arise. Gently ignore them.
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You are breathing more deeply and slowly, and your mind drifts away from thoughts and images. You can barely distinguish the place where you end and your surroundings begin. It is all part of you and you of it. A thought comes, you gently ignore it. An emotion crosses your mind, you gently push it aside.
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Sounds and thoughts are now indistinguishable from your self. You are one with the world around you. There is no line where you divide yourself from anything around you. Thoughts barely surface now, they are just nameless ripples in the pond of your consciousness.
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Continue in this fashion for as long as you like. When you are ready to return, do so gradually. Pick out a sound and allow your mind to identify it. Feel the sensation of your feet and legs and shoulders and whatever they are in contact with. After a minute, do some gentle stretching and shrugging of your shoulders. Move your hands and toes. Don't open your eyes until you are ready and they open themselves. Your body knows how to wake up.
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Tips & Warnings
Be gentle with yourself. Your body and mind know how to wake up, but you are teaching them how to relax in a new way. It may take some repetition and practice.
Make sure you won't be interrupted. Turn off the phone, put the dog in the yard, close the door and ask people to leave you alone until you return.
It can be helpful to meditate with another person. If you want to, ask someone to join you.
Don't worry about sitting cross-legged or on your knees. You have a western body, used to western furniture and physical postures. Many meditative traditions do not require sitting cross legged.
