Meditation Instructions

If you wish to start meditation, follow these basic instructions :

For Regular Practice

It is good to have a regular space where you meditate at a regular time each day. I prefer first thing in the morning, but you can choose any time that works for you.

If you have sufficient space, it is nice to have a puja or altar or something similar on which you can put spiritual objects that are meaningful to you.

A good meditation cushion is also highly recommended. I particularly like mediation cushions made with a buckwheat filling.

Posture

Generally it is best to sit in a cross-legged position, one leg in front of the other, ie not crossed on top of one another, which can tend to stop circulation during long periods of meditation. Sit on a meditation cushion, so that your knees are below your hips. Use supports under your knees (like additional small blankets) if your knees require it and/or do not fully touch the floor yet. Back straight and head positioned squarely on your body. Hands positioned on your thighs in Chin Mudra (with the thumbs and forefingers touching) or placed one on top of the other in your lap. Eyes gently closed.

Timing

I would suggest starting with ten minutes and as you get comfortable continually increase by five minutes until you get up to an hour or longer.

I use a timer app on my phone and set it to the desired time and do not move until the meditation timer chimes.

I find the main benefits tend to come after you get to 20 mins or more of meditation. But I believe better to keep a regular practice even if for shorter periods rather than irregular longer sessions.

Sometimes when one sits for meditation, one slips directly into a meditative state. Other times you may find your mind is rather busy. At these times I find counting my out-breaths from one to ten and then restarting from one, once I get to ten or if my mind wanders, helps considerably.

Keep the body as still as possible. Focus on the breath coming in and going out of the nose. If thoughts arise just let them go. I usually start by also repeating a mantra. There are many you can chose from. Two are Om Namah Shivaya or Om Mani Padme Hum.

As you keep the body still, the breath becomes more refined. As the breath becomes more refined, then the mind naturally becomes quieter.

When you come out of meditation, come out of it gently. Try and hold the refined state you have entered as you start your day.

Enjoy……

 

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