How To Meditate?

Posted on October 5th, 2007 by admin

If you have never meditated before, don’t worry. Here are the basic steps in the practice of meditation.

First, choose a time of day that is conducive to meditating such as morning, mid-day, evening or midnight. Once chosen, try to meditate the same time every day.

Second, find a quiet room. You have the option of sitting on the floor in the lotus position, that is, with legs crossed or you can sit in a straight-backed chair with your both feet planted squarely on the floor.

Third, ensure your back, shoulders, and head are balanced and aligned with the body. Imagine you are a marionette and someone has a string attached to the top of your head and pulling on it. This will guarantee correct posture.

Fourth, you have the option of either closing your eyes or keeping them open. Keep in mind if you close your eyes you may fall asleep, thus keeping them open and staring at a blank wall is recommended.

Fifth, close your mouth and breathe through your nose. Take notice of your breathing as your chest moves in and out.

Sixth, place your hands on your lap or knees with palms up. Also ensure that the tips of your thumb and forefinger, on each hand, touch each other as well. While the latter is not mandatory, try to find a position that is comfortable for you.

Finally, clear your mind of outside thoughts and images and try to focus on an object or an image in your mind’s eye, while breathing slowly through your nostrils. It may take some time to focus but practice makes perfect.

You can focus on anything, your favorite flower or a painting you found fascinating. Some people use a mantra (a sound) to clear their minds. The one most often used is OHM and SAH. Ohm can be uttered as you breathe in, and Sah when you breathe out. Do not open your mouth but purse your lips to allow the sounds to emerge.

Give this a try and don’t give up if nothing happens the first time. After awhile you will not only look forward to it, but also will master it and feel better than you’ve ever felt before.