Meditation is a very simple process, but it can take some practice to get
the hang of it.
All you need for your
first meditation session is a place where you will be undisturbed for
ten to twenty minutes. If possible, unplug the phone, lock the door, and
let anyone you live with know what you are doing. If the lights can be
dimmed, so much the better. It is important that you minimize distractions
when you are first learning to meditate. As you progress, it will become
possible to meditate in more chaotic environments.
Begin by sitting normally
in a comfortable, straight-backed chair. Recliners are not
recommended, because they increase the risk that you will fall asleep;
however, something like a wicker chair that puts strain on your back
should not be considered an improvement.
Straighten your posture so
that your back is straight and your head is erect, as though you are
looking directly ahead of you. Place your hands on your knees. Your
shoulders should be straight, but not so straight that your hands cannot
rest normally.
Close your eyes. As
you meditate for longer and longer periods, you will find that your head
lolls forward naturally as your neck relaxes. This should be allowed, but
always remember to raise your head if you begin to feel groggy. The
ideal meditative state is a pleasant sense of relaxation in which your
alertness is not compromised. You may feel lethargic, as though moving
would be too much trouble, but you should not feel as though you might
fall asleep.
With your eyes closed,
begin to breathe in and out slowly. Inhale through the nose, allowing
your chest to rise as your lungs fill to their maximum extent. Hold
your full breath for two to three seconds and then release it slowly
through your mouth.
Repeat this several times,
counting down from ten toward zero with each exhalation. Concentrate on
the feeling of your nose as air enters your nostrils, and on your slightly
opened lips as air leaves your mouth. Once you have done this ten times,
you should become aware that your muscles are beginning to relax
naturally. If you have chronic trouble with neck, back or shoulder aches,
it may take these muscles longer to respond. You will also notice that
your mind flits in many directions, trying to fill you with thoughts about
your day, other things you hear or feel and whatever tasks you plan to do
later. This is normal. On the first attempt, most students cannot hold a
state of meditation for more than two to five minutes.