By
Paul B. Schlosberg
Attempting to learn just about any new skill can be a daunting, challenging endeavor; however, starting a meditation practice is unlike other new activities in that it is a relearning process. It is revisiting a part of oneself that has perhaps been forgotten, but when reawakened becomes quite familiar - meditation is a journey back to one's innermost sanctum! Meditation is a simple but not easy act of shifting from "doing" to "being," a transition away from externalized awareness, back to what is described in the field of counseling psychology (e.g., technical terms), as an "internal locus of control." The beautiful thing is one only needs to learn to be receptive and accept this wonderful gift - to just be!
We have all done it many times before, naturally, without even being aware of it. For example any time you have found yourself deeply immersed in an activity such as Journaling, reading a good book or driving, and have lost track of time, space, and surroundings, you were experiencing a glimpse of meditation. You have shifted your awareness toward the inner world and center, away from the outer distractions.
There are definite steps to learn to meditate effectively; some ways better than others, yet, there is no wrong way to meditate (except being distracted!). The key, no matter the style or approach is establishing and maintaining a regular daily practice. Perhaps a good analogy is breathing: most would agree they never needed to learn any special technique to breathe; still, ironically, through practice it is possible to become more adept at both breathing and meditating. The most important thing is to learn to enjoy it, to simply delight in the journey!
Certainly, many varied philosophies and nuanced techniques exist, which may become important especially as one advances in practice; yet from my practice and study of meditation I would like to offer the following basic technique that can form the foundation of a positive practice.
Basic Technique - Seated Meditation
1. Create a comfortable environment free from noise and distractions.
2. Find a comfortable chair that is sturdy, with good back support. Keep the body aligned. It is beneficial to sit straight as many believe it helps align the body's energy centers (chakras). Slouching can be very distracting; however, this is your personal time, so sit how you feel comfortable.
3. Begin to tune inward and let go, move your awareness away from all the external distractions of your day and from your immediate surroundings. Feel your breath as it moves in and out of your nose, listen to it; become one with it.
4. It is useful to find a focal point for your attention as it tends to center the mind. You can repeat a meaningful phrase or prayer, one word e.g. God, Jesus, Buddha, Om, peace, wellness. It can be beneficial to focus on the point between the eyes (the sixth chakra), which is one of the seven energy centers in the body; or loving kindness on the heart chakra (the fourth). Perhaps focus on a candle flame, or point on the wall. Or, if you like you can continue to come back to the breath as an anchoring point when the mind wanders.
Whatever you decide to focus on is OK; just make it meaningful and enjoyable! Experiment with the process, as you progress you will become more accepting of your experiences in meditation, and it may not be necessary to use a focal point; the pure experience of being receptive may be enough. Or continue to use a focal point if you like. You may decide you want to shift back and forth intermittently.
5. What is most important is trust the process and don't strive; when you meditate you are letting go of inner struggle, and letting go of your stress, and distractions.
6. Continue sitting for a time that feels right to you. In the beginning, five to ten minutes may be enough. Two times a day - once in the morning and once in the evening - is optimal. However, even once per day for a short time may be beneficial as long as you practice regularly in a spirited way. As you advance you will find it is easier to sit longer. Your meditations will naturally increase, and sitting for longer periods becomes much easier. Through practice, your mind will naturally come to one pointedness.
References
About Paul
Paul B. Schlosberg is a coach and teacher of mindfulness practices. He has been practicing meditation for over twenty-five years. As mental health counselor and coach, Paul works integratively and holistically with various mental and physical conditions.
His website is www.mindbodysoulnow.com