Meditation is a personal experience. It should be relaxing, stress-reducing, and above all, enjoyable. In Part 1 of this series, I discuss what meditation is and what it is not. In Part 2, I discuss the benefits of meditation and why we should all be practicing it.
In this third part, I want to give you some basic techniques — generic and not specific to any particular meditation practice or tradition.
Eliminate Distractions
Meditation is a quiet practice. You must practice in a quiet place without distractions — not traffic noise or an occasional siren, but the stereo, TV, phone calls, roommates, and family. Remove yourself as much as possible from anything that will call to you during your session. A white noise generator, a room fan, or a recording of gentle rain can help block out unavoidable background noise. Otherwise, turn it all off.
Get Comfortable
Meditation posture is important. You may be sitting for only a few minutes at first, but over time you will want to extend sessions to 20 minutes, a half hour, or longer. You need to be comfortable, but also in a posture that keeps you alert — you are not taking a nap.
Meditation cushions can help, but you can also start with a chair or some blankets and pillows. A cross-legged posture works well for most people — simply ensure that the knees are level with or somewhat lower than the hips, which puts the spine into an alignment that supports the upper body.
You may also want a timer so you can commit to a specific length of time. Don’t use your cell phone — you will almost certainly get a notification during your session. We offer an affordable timer with a vibration mode, which is much gentler than a kitchen timer alarm.
Relax and Breathe
Once you are in a comfortable posture, begin with some deep breaths. Breathe in deeply and release normally. Relax your belly and let the breath go into the abdomen. Do this at least 3 or 4 times, or until you feel more relaxed. If any part of your body feels tense, imagine breathing deeply into that spot — stretching and releasing. If your shoulders feel tight, raise them to your ears on the in-breath and let them drop gently on the out-breath.
Close Your Eyes and Count
Once relaxed, gently close your eyes. Then begin to count the breath — not forcefully, but as though observing from the outside. Count to five and start over, or count the in and out breath separately. The counting is simply to maintain focus and keep you from drifting into complex thoughts about the day.
Ending the Session
At the end of your session, be gentle with yourself. If a timer signals the end, slowly silence it without opening your eyes if you can. Take several deep breaths and gently open your eyes. When you are ready to get up, lean forward to stretch, carefully extend your legs, and support yourself as you rise.
Your first session may not go smoothly — your mind will wander, your legs may go numb, your back may ache. This is perfectly normal. But continue. The benefits of meditation are not quickly seen, yet you may be surprised at how different you feel after just one week of daily practice — even if sessions are only 5 minutes long. Work toward making them a little longer each day. Most people meditate for 20 minutes, once or twice a day.
In Part 4, I go deeper into meditation technique and discuss focus methods that can help you go further in your sessions.
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