Learn to Meditate Part 3: Establishing a Daily Meditation


| 6/2/2014 8:33:00 AM


Tags: Daily Meditation, Meditation Practice, Spiritual Training, Renee DeTar,

First select a suitable space for your daily meditation. It can be wherever you can sit easily with minimal disturbance: a corner of your bedroom or any other quiet spot in your home. Place a meditation cushion or chair there for your use. The priority here is to sit comfortably. Arrange what is around so that you are reminded of your meditative purpose, so that it feels like a sacred and peaceful space. You may wish to make a simple altar with a flower or sacred image, or place your favorite spiritual books there for a few moments of inspiring reading. Allow yourself to enjoy creating this space.

Then select a regular time for practice that suits your schedule and temperament. If you are a morning person, experiment with sitting before breakfast. If evening fits your temperament or schedule better, try that first. Begin with sitting 10 or 20 minutes at a time. Later you can sit longer or more frequently. Daily meditation can become like bathing or brushing your teeth. It can bring a regular cleansing and calming to your heart and mind.

As you sit, bring your attention to feel the sensations of your breathing. Take a few deep breaths to sense where you can feel the breath most easily, as coolness or tingling in the nostrils or throat, as movement of the chest, or rise and fall of the belly. Then let your breath be soft. Feel the sensations of your natural breathing very carefully, relaxing into each breath as you feel it, noticing how the soft sensations of breathing come and go with the changing breath.

Daily Meditation
Photo by Fotolia/lzf

After a few breaths your mind will probably wander or you may even get sleepy. When you notice this, no matter how long or short a time you have been away, simply come back to the next breath. Before you return, you can mindfully acknowledge where you have gone with a soft word in back of your mind, such as “thinking,” “wandering,” “hearing.” After softly and silently naming to yourself where your mind has been, gently and directly return to feel the next breath. Later on in your meditation you will be able to work with the places your mind wanders to, but for initial training, one word of acknowledgment and a simple return to the breath is best.

As you sit, let the breath change rhythms naturally, allowing it to be short, long, fast, slow, rough, or easy. Calm yourself by relaxing into the breath. When your breath becomes soft, let your attention become gentle and careful, as soft as the breath itself.




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