How to Meditate

#1 09-10-2011, 01:25 PM

For those of you looking for some basic tips when it comes to meditation, here are 5 steps which will help you in emptying your mind.

Set the mind: Decide how long you will sit for. Choose a quiet place and turn off the phone. Cover yourself with a blanket or shawl if necessary. Assume your meditative position. Make sure the back, neck and head are in line. Some people like to offer a personal prayer or chant as a little ritual to carry them into the session. In any case, clarify your intention, reminding yourself of your higher goal and your reason for meditating.

Relax the body: While seated, mentally check in with each part of the body. Start from your toes and relax everything bit by bit up to the crown of your head. Once relaxed, commit to not moving your body anymore. Any physical movement only serves to distract.

Focus the mind: The breath is a wonderful tool to deepen concentration. Begin by observing the flow of the air through the nostrils. Observe the minute sensations at the nostrils: the cool air as it flows in through the nostrils, and the warmed air that flows out. There is no need to judge your breath or change the way you are breathing. Patiently be aware simply of what is. You are the detached observer. Practising detachment is useful for the times in life that you are challenged by pain or difficulty. If you like, count your breaths in rounds of ten.

Expansion of consciousness: Steer your thoughts to an attitudinal theme or virtue; a hyper-goal such as freedom from attachments, inner peace or spiritual self-realisation.

Finally: To close, repeat a prayer or use a chant if you find it helpful. When your time for sitting has ended, don’t jump up and start racing through your day in an automated way. You have just connected with your inner self with a greater force. Stay mindful and carry this sensation through into your daily life and personal relationships.

(Source: The Book of Yoga)