1. Charlie Forness OmFlux.com
The first thing I want to address in this article on How to Meditate is that the
number one issue for most people who want to learn how to do this is that they
become confused with the multitude of techniques. In fact, the bulk of information
out there can sometimes prevent a person from even starting. While this article is
aimed at beginners, it serves as a good reminder to those of you who have
practiced meditation before.
There are questions of meditating at night or meditating at home, and really,
many of these questions just serve to convolute a simple process.
Think of it this way, there are many ways to make a salad…if you spend
countless hours researching all the different ways to make a salad, you may just
starve.
This doesn’t mean you have to stop your research in its tracks. What I’m
advocating is to do some research, then do some practices. If you enjoy it, do
some more research, and some more practice.
Pick one, pick something.
This article, alone, will take you far enough where you can begin your practice
immediately.
We’ll look at some of the common options and considerations below.
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2. Charlie Forness OmFlux.com
How to Meditate: Benefits
Stress Reduction is the most common reason people approach meditation. It is
never more apparent that now that we work ourselves into a frenzy and move
further and further aware from our internal awareness. Many of us sit behind a
computer for much of the day, being bombarded with information and seldom
unplugging. If we step away from the computer we are tethered by our phones, our
IPAD’s and any number of other electronic gadgets. Being plugged in all the time is
stressful. Meditation is the antidote.
Fully Engaged Breathing - This is another aspect of sitting at a desk all the time.
We never take the time to concentrate on our breathing and as such we suffer from
fatigue because we’re only using a fraction of our lung capacity with each breath.
Just taking a few minutes to take several deep breaths is very comforting. This is
why it’s common advice that, when angry or stressed, to take a few minutes out to
do some deep breathing.
Relief from Hypertension - there are numerous studies published that show a
direct correlation to alleviating hypertension by engaging in a regular practice of
meditation.
How to Meditate: Sacred Space
Many come to meditation during their spiritual journey, but even if you only
wish to ever approach your meditation practice from to address stress reduction,
you should still give careful attention to the area where you meditate.
Cushions such as a Zafu and/or Zabuton can help make your practice more
comfortable, particular if you are less flexible and have trouble sitting cross-legged
on the floor. In a pinch, you can use a bedroom pillow, however, I will stress that
it is a good idea to have something that is dedicated to the practice of meditation
and nothing else. The Zafu is a round pillow, about six to eight inches thick. The
Zabuton is rectangular and goes underneath the Zafu.
I suggest using both a Zabuton and Zafu.
Have your meditation pillows in an area of your home that is dedicated to your
practice. Over time, this will become your sacred space as you sit there and
practice, the vibrations and good feelings will remain.
It’s best to try to meditate at the same time, approximately, each day. The more
exact the better, but again, taking the time regularly to meditate is more important
that me regimented in the process.
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3. Charlie Forness OmFlux.com
Try to meditate when you are fully awake. While it is not unusual for beginning
meditators to fall asleep during their first few sessions, it is best to be conscious and
engaged and you will get there over time.
Also, don’t meditate immediately after a meal. Most of your bodies energies are
devoted to digesting food during this time and it’s not the optimum way to
meditate. In fact, no eating or caffeine for about ninety minutes prior to your
meditation, but it’s also best not to be feeling too hungry, and thus being distracted
by the hunger you’re feeling. You may have a small piece of fruit and some water
about a half hour before your practice so as to not be distracted.
Y First Meditation Practice
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learn how to meditate
So now that we have some of the suggestions out of the way, here we have the
steps to do your first meditation.
1. Sit on your meditation pillow, cross-legged. If you are medically unable to
do so, you may sit in a chair.
2. You may want to take a few minutes to say a prayer, or if you do not have
religious inclinations, simply affirm that now is the time that you are going to
meditate and affirm that you are going to have a good session.
3. Place your hands on your knees, palms facing upwards.
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4. Charlie Forness OmFlux.com
4. Close your eyes and focus on the space between your eyebrows. You may
wish to tilt your chin slightly upwards which will help your gaze naturally rest on
the space between your eyebrows.
5. For each inhalation, silently chant “So”.
6. For each exhalation, silent chant “ham”.
Repeat this process, concentrating on your breath for ten minutes, eventually
working your way up to twenty minutes. If you’re ambitious, you may work up to
thirty minutes or even an hour. You may set a timer, if you wish, that will gently
alert you at the end of your time, or you may wish to simply come out of your
meditation naturally.
This is truly up to you, but I do hope you will take these instructions on how to
meditate and begin your practice today.
Thank you and I wish you well.
For more information, please check out http://www.omflux.com/how-to-
meditate.
- Charlie
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