Do Yoda Proud: Meditation 101

how to meditate better

 Now that you have read the article on what meditation is, it is probably time to start putting some of  these healing principles into practice. If you haven’t read the article ‘What is Meditation?’, then I strongly suggest you go back and read it, as the information contained within it should give you the motivation to try some of these techniques. But in a nutshell, ‘meditation’ refers to a state where your body and mind are consciously relaxed and focused. 

 Meditation is most commonly associated with monks, mystics and other spiritual disciplines.  However, you don’t have to be a monk or mystic to enjoy its benefits.  And you don’t even have to be in a special place to practice it.  You could even try it in your own living room!

 Although there are many different approaches to meditation, the fundamental principles remain the same.  The most important among these principles is that of removing obstructive, negative, and wandering thoughts and fantasies, and calming the mind with a deep sense of focus.  This clears the mind of debris which is usually the result of noisy neighbors, bossy officemates, that parking ticket you got, and unwanted spam and prepares it for a higher quality of activity.

 Some practitioners even shut out all sensory input – no sights, no sounds, and nothing to touch – and try to detach themselves from the commotion around them.  You may now focus on a deep, profound thought if this is your goal.  It may seem deafening at first, since we are all too accustomed to constantly hearing and seeing things, but as you continue this exercise you will find yourself becoming more aware of everything around you.

 If you find the meditating positions you see on television threatening – those with impossibly arched backs, and painful-looking contortions – you need not worry.  The principle here is to be in a comfortable position conducive to concentration.  This may be while sitting cross-legged, standing, lying down, and even walking. However, most meditations do require you to sit so if sitting cross-legged is too much for you (one of my legs tends to go to sleep when I do this),  you can sit on a high pile of cushions in a horse-riding position or even on an armchair, but if you sit on an armchair, make sure your back is straight and not slumped. Put some cushions behind your back to support it. You can also put something underneath your feet so that they are raised slightly and another cushion in your lap and place your hands in it. This will be more relaxing for your shoulders as the cushion will support the weight of your arms.  

 Loose, comfortable clothes help a lot in the process since tight fitting clothes have a tendency to choke you up and make you feel tense.

 The place you perform meditation should have a soothing atmosphere.  It may be in your living room, or bedroom, or any place that you feel comfortable in.  You might want an exercise mat if you plan to take on the more challenging positions (if you feel more focused doing so, and if the contortionist in you is screaming for release).  You may want to have the place arranged so that it is soothing to your senses.

 Silence helps most people relax and meditate, so you may want a quiet, isolated area far from the ringing of the phone or the humming of the washing machine.  Pleasing scents also help in that regard, so stocking up on aromatic candles isn’t such a bad idea either.

 The monks you see on television making those monotonous sounds are actually performing their mantra.  This, in simple terms, is a short creed, a simple sound which, for these practitioners, holds a mystic value.

 You do not need to perform such; however, it would pay to note that focusing on repeated actions such as breathing, and humming help the practitioner enter a higher state of consciousness.

 The principle here is focus.  You could also try focusing on a certain object or thought, or even, while keeping your eyes open, focus on a single sight.

 One sample routine would be to – while in a meditative state – silently name every part of you body and focusing your consciousness on that part. While doing this you should be aware of any tension on any part of your body.  Mentally visualize releasing this tension.  It works wonders.

 In all, meditation is a relatively risk-free practice and its benefits are well worth the effort.

 Studies have shown that meditation is definitely beneficial to both the body and the mind.  And there has been a growing consensus in the medical community to further study the effects of such.  So in the near future, who knows, that mystical, esoteric thing we call meditation might become a science itself!

 For more info on the benefits that meditation can bring you, check out my other article ‘The Benefits of Meditiation’. Another great resource is www.freebuddhistaudio.com. They have a great simple meditation called ‘the Mindfulness of Breathing’, (http://www.freebuddhistaudio.com/talks/details?num=M10A), which is a great start. Their downloads are free but they do ask for a donation, so if you can spare a tenner, it will go to a great cause.