How to Meditate :
1. Make time to meditate. Set aside enough time in your daily routine
for meditating; early morning and in the evening are often most
preferable.
2. Find or create a quiet, relaxing environment.
For the beginner, it's especially important to avoid any obstacles to
attention. Turn off TV sets, the phone or other noisy appliances. If you
play music, choose calm, repetitive and gentle tunes, so as not to
break your concentration.
3.
Sit on level ground. Sit on a cushion if the ground is uncomfortable.
You don't have to twist your limbs into the half lotus or full lotus
position or adopt any unusual postures. The important thing is to keep
your back straight, as this will help with breathing later on.
4. Relax everything. Keep searching for parts of your body that aren't
relaxed. When you find them, (and you will), consciously relax them.
5. Let your attention rest on the flow of your breath. Listen to it,
follow it, but make no judgments on it (such as "It sounds a little
raspy... maybe I'm getting a cold?"). The goal is to allow the
"chattering" in your mind to gradually fade away. Find an "anchor" to
settle your mind.
6. Silence your mind. Once you've trained
your mind to focus on just one thing at a time, the next step is focus
on nothing at all, essentially "clearing" your mind. This requires
tremendous discipline but it is the pinnacle of meditation.
How to Meditate :
1. Make time to meditate. Set aside enough time in your daily routine for meditating; early morning and in the evening are often most preferable.
2. Find or create a quiet, relaxing environment. For the beginner, it's especially important to avoid any obstacles to attention. Turn off TV sets, the phone or other noisy appliances. If you play music, choose calm, repetitive and gentle tunes, so as not to break your concentration.
3. Sit on level ground. Sit on a cushion if the ground is uncomfortable. You don't have to twist your limbs into the half lotus or full lotus position or adopt any unusual postures. The important thing is to keep your back straight, as this will help with breathing later on.
4. Relax everything. Keep searching for parts of your body that aren't relaxed. When you find them, (and you will), consciously relax them.
5. Let your attention rest on the flow of your breath. Listen to it, follow it, but make no judgments on it (such as "It sounds a little raspy... maybe I'm getting a cold?"). The goal is to allow the "chattering" in your mind to gradually fade away. Find an "anchor" to settle your mind.
6. Silence your mind. Once you've trained your mind to focus on just one thing at a time, the next step is focus on nothing at all, essentially "clearing" your mind. This requires tremendous discipline but it is the pinnacle of meditation.
1. Make time to meditate. Set aside enough time in your daily routine for meditating; early morning and in the evening are often most preferable.
2. Find or create a quiet, relaxing environment. For the beginner, it's especially important to avoid any obstacles to attention. Turn off TV sets, the phone or other noisy appliances. If you play music, choose calm, repetitive and gentle tunes, so as not to break your concentration.
3. Sit on level ground. Sit on a cushion if the ground is uncomfortable. You don't have to twist your limbs into the half lotus or full lotus position or adopt any unusual postures. The important thing is to keep your back straight, as this will help with breathing later on.
4. Relax everything. Keep searching for parts of your body that aren't relaxed. When you find them, (and you will), consciously relax them.
5. Let your attention rest on the flow of your breath. Listen to it, follow it, but make no judgments on it (such as "It sounds a little raspy... maybe I'm getting a cold?"). The goal is to allow the "chattering" in your mind to gradually fade away. Find an "anchor" to settle your mind.
6. Silence your mind. Once you've trained your mind to focus on just one thing at a time, the next step is focus on nothing at all, essentially "clearing" your mind. This requires tremendous discipline but it is the pinnacle of meditation.
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