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How to Meditate

How to Meditate?


What is Meditation? 

Please read my article “What is Meditation”.


How to Meditate? 

Now it is time to start practicing Meditation. Just the basics are provided here. 

Meditation is basically just expulsion of thoughts. It is a process of concentrating on one good thought thereby eliminating or rather keeping away from the plethora of disturbing and distracting thoughts. By this method, the mind regains focus, clarity, happiness and peace.

The method of Self-Enquiry is also suggested to those who are naturally inclined to do so. This is a process of inward research or quest in the form of thoughtless, wordless questioning within, in the form of “Who Am I?”

Meditate

  1. Start practicing preferable early morning or first thing in the morning. But any time is okay. It is your convenience.  But make it the same time every day. Be regular. It may seem difficult in the beginning. But do not give up trying. Everything will be fine later.
  2. Wear comfortable clothing.
  3. Be in a clean, quiet room.  Close the doors, if necessary, to block noises or interruptions.
  4. Sit on a blanket or sheet on the floor, or a comfortable, spacious chair. Sit as straight as possible.  Let your hands rest comfortably on your lap or on your thighs.
  5. Hang a picture of your favorite Master or Guru or God on the wall and sit where you can clearly see it. If you are outdoors, sit in a quiet spot overlooking calm, peaceful scenery.
  6. If your mind resists the idea of meditation, or suggests that you take up some activity, tell yourself that it is very important that you get peace of mind to combat illnesses and turmoils in life. Coax your mind. Tell yourself, “it is only for a few minutes. After that the whole day is there for me. I can do anything I want. Isn’t it great that I can become mentally strong and fearless for the day?”
  7. Open the Book or Scripture of your choice, and read a passage that encourages you to meditate. Use your IPad or Notebook or Computer and bring up a website that can inspire you.  Read inspirational quotes or helpful conversations. For example, on this very site on the Home Page some of the quotes of Sages are shown as a slide show. You can read them and think about what they mean. This is itself Meditation.
  8. Close your eyes. Relax. Consciously try to relax your arms, legs, shoulders, neck.
  9. Take slow easy breaths, inward and outward. Don’t labor. Just easy breathing. Watch the easy breathing. Forget everything else but the breathing. Slow, easy breathing means easy living, calmness, control. Fast breathing means tension, excitement and restlessness. So watch the easy breathing. Feel the cool breath on the nostrils, breathing in. Feel the warm breath on your nostrils, breathing out. Do this kind of breathing as long as you wish.
    Swami Vivekananda says:
    “In training the mind the first step is to begin with the breathing. Regular breathing puts the body in a harmonious condition; and it is then easier to reach the mind. In practicing breathing, the first thing to consider is Âsana or posture. Any posture in which a person can sit easily is his proper position. The spine should be kept free, and the weight of the body should be supported by the ribs. Do not try by contrivances to control the mind; simple breathing is all that is necessary.”
  10. There may be other thoughts coming up as you try to watch your breathing. They may make you wander about thinking this and that. Don’t worry. As soon as you recognize that you wandered, resume your breathing exercises. If you find it difficult, just stop. Take it up again the next day.

Wonderful! You have succeeded in Meditation!  Now, you can get into other methods of Meditation. 

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