In Part 1 of this series, I introduce meditation through definitions and by dispelling some common myths. In Part 2, I discuss the benefits of meditation and why I believe we should all be practicing some level of it every day. In Part 3, I explain simple techniques to help anyone get started.
In this final article, I dig a little deeper into more advanced meditation technique. After reading Part 3, you will have learned to use the breath to relax and simple counting to maintain focus. The mind wanders easily — use the breath or the count to gently draw yourself back into your meditation whenever it does.
Preparing for Meditation
There are many things you can do to prepare for meditation, and they all relate to calming the mind and settling down. Morning meditation is ideal because you wake up without a day’s worth of thoughts already in motion and without technology already turned on. If your meditation time is in the evening, turn off screens and devices at least an hour before you sit. Make sure anyone in your care has been attended to and knows you need your quiet space.
Kirtan and Chanting
One advanced technique involves what you do before you even sit down. This may include some yoga or a practice of chanting — yes, actually singing. Singing is a great way to focus the mind since it involves concentration on rhythm, melody, and words. In the Hindu tradition, this is known as Kirtan and generally involves the repetition of a simple phrase such as Om Namah Shivaya — a mantra meaning “I bow to Shiva,” offered not as idol worship but as reverence to God.
If you are of the Christian faith, a favorite hymn works beautifully. You don’t have to sing it perfectly — it is simply a practice to set the stage for meditation. I’ve found a version of the Our Father set to a simple melody that I like to sing a few times and then hum as I slowly settle into meditation.
Using a Mantra
Once you begin meditation, you can use a mantra or short phrase as a point of focus. In the Hindu tradition, Om Namah Shivaya is commonly used. In Centering Prayer, a Christian meditation practice, you might use a short phrase meaningful to you — such as God is Good or Amazing Grace. The phrase should be short enough to fit into a normal, relaxed breath.
This is a particularly powerful technique since our minds love words. To make it a meaningful meditation, however, you eventually stop speaking the words, then whispering them, and finally thinking them. The goal is to use the phrase to calm the mind — not to keep it busy.
Staying Alert
One common challenge during meditation is the tendency to get sleepy. Sitting in an upright, mostly unsupported posture helps — if you begin to tip over, you will naturally regain awareness. Don’t be disappointed if you fall asleep. It happens, and with practice you will discover what helps you stay alert enough to maintain your session.
After Meditation
After your session, allow your awareness to slowly return to the world around you. Some gentle stretching or yoga can help re-energize the body. Whatever you do, be gentle with yourself and always be positive about the experience — even if it wasn’t your best session.
Above all, be patient. I’ve been practicing meditation for over 30 years and there are still days of great meditation followed by several days of mediocre ones. Think of it like a long-term investment — some days show big gains, others show little, but the steady progress over time is what matters. Make it a lifetime practice.
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