10 Tips to Start a Meditation Practice

The mind is a busy hive of thoughts, conflicting ideas and voices. We jump from ideas to emotions and on to memories and round and round again. The description that we all possess a monkey mind, bitten by a scorpion, is very accurate. It would be nice to tame this rampant machine, and we can use meditation to further this aim.   

During meditation we witness how much movement happens in the mind and how little we live in the present moment. We learn to observe our thoughts, not stop them, but maybe change them. Taking a step back and witnessing your thoughts instead of identifying and emotionally attaching to them is the key to meditation.

The classic treatise on Yoga, Patanjali’s Yoga Sutras gives us a map to follow when we want to get to a stage where we can meditate properly and enjoy the benefits of the practice. He gives us eight limbs of Yoga, leading to the ultimate level of realisation in limb 8, Samadhi. The seventh limb is Meditation, so we need to do some work to get to that point. After living a correct life in limb one and two, practicing our poses and breathwork in limb three and four, Patanjali then guides us towards Meditation in three stages or limbs. This is where we start the inward journey.

First, in limb five, we withdraw our senses (Pratyahara). We gently close our eyes. We bring our focus inwards, slowly. We focus on the area between our eyebrows or our heart centre, whichever we are more comfortable with. Once chosen, we stick with this place for all future meditation practices. As we do this, the outside world becomes silent.

We then move to limb six, concentration (Dharana). We picture an object in our mind, maybe a lighted candle or a vista we remember. We make sure that this object or vista does not agitate us. The object or vista should engender a positive feeling throughout our body and mind. The Ocean, A Mountain, A River or even a simple image of a deity are all tools which we use to concentrate the mind.

We then gently move into Meditation (Dhyana). We, the mind becomes absorbed in the object we are concentrating on, and we begin to Meditate. I have often heard that meditation is like sleep, we can’t be taught to sleep and also, we can’t be taught to meditate. We can be brought to a place where meditation can occur, but that last leap, as in sleep, is a natural extension of being in the correct mental and physical place and space.

GOOD LUCK

1. Find Your Space

Set up a meditation space. Find somewhere calm, and not too cluttered. A comfortable atmosphere will help to create the right mood for meditation. Make sure that you can return to the same space to practice.

2. Find Time

Choose a time when your mind is calm. As soon as you wake up in the morning, before looking at your phone, computer, or talking to anyone is ideal. Of course, get out of bed and go to your meditation space.

3. Establish a Routine

Using the same time and place each day will create a routine. This is very important. By doing this you will be able to relax into your practice more easily.

4. Be Comfortable

Sit comfortably, with your spine tall and your chin tucked down slightly. Make sure you are warm and supported by cushions or blankets if needed. It is important not to be distracted by aches, itches or the cold.

5. Remember to Breathe

Breathe deep and long to begin with, exhaling completely, trying to extend the exhalation so it is longer that the inhalation. This will switch on your relax mode. Try this for a few minutes and then slow it down. Regulating your jumpwill help your mind and body to relax.

6. Don’t Be Attached

Your mind will wander; the Monkey Mind needs to be entertained. Thoughts will jump about. Allow them to pass by. Do not attach yourself to the thoughts. Do not be fooled into latching on to them. Acknowledge them and allow them to pass by. Maybe even try saying, “this is a thought about my work”, “this is a thought about my finances” etc. This will help move them along. If you get a little anxious, just come back to your breath, “I am breathing in, I am breathing out”..Repeat.

7. Focus

Set your attention on the area between your eyebrows or your heart centre as previously advised.

Now imagine an image or a pleasant vista and rest gently on this. Keep the eyes softly closed and focus on your intention, resting the mind here.

8. Observe

Slowly you will detach your-self from your-thoughts. Keep your concentration on one point and be aware of what comes up in your mind. Always come back to your object of meditation.

9. Meditate

Meditation comes when you reach a state of pure thought. At the beginning this may last a few seconds, a minute, or maybe a little more. Through practice, this time will extend and it will also become easier to attain this state. There is nothing but the object of meditation and You.

10. Build Your Practice

You can practice for ten minutes a day, building up your practice as you get used to it and find more stillness. Taking ten minutes to meditate in the morning will give you time, awareness, and concentration throughout the day.

With a little practice you can access the wisdom, peace, and happiness deep inside of you. It is then that and all the worry and anxiety that you have drifts away. You are getting to know your true self, The Observer.

Do you have any meditation tips? Share them with the community in the comments section…

HARI OM TAT SAT

OM NAMAH SHIVAYA

Dermot

Jnana Svarupa