MEDITATION — The Real Basics
Serenity, Balance & Clarity — Meditation plain and simple
“Meditation” as a word is much bandied about in modern times. Depending on who you speak to, meditation could seem to be difficult or easy; simple or complicated; structured or unstructured. That can be confusing, so in this post, I want to return to the simple basics. This should make it easy for you to understand what meditation is and how to start doing it.
What is meditation?
There are many specific meditation techniques, created by different people, cultures and religions to achieve specific things. These different forms of meditation can be highly structured and specific. The practice is often rooted within thousands of years of tradition, history and legend. It is no wonder that for the newcomer to meditation, it can be hard to understand exactly what is going on.
Regardless of what is said about meditation and whether it should be practised a certain way or for a certain purpose. The truth is that fundamentally, meditation is a simple practical activity that focuses attention and calms the mind. That is meditation at its core. All other kinds of meditation with different aims and methods to achieve them are merely additions to and elaborations on this simple core fact.
So, for our purposes, “Meditation” is a simple activity. To do it, all we have to do is set aside 5–15 minutes of our time. Find a calm, peaceful spot. Sit down on the floor and focus on our breathing. That is all that is needed when you start to meditate. That is all that is necessary to benefit from meditation.
The Benefits of Meditating
When meditating our state of mind takes on a calm, stable and clear quality. Discursive thoughts (thoughts in words) decrease in number and intensity. If practised regularly enough, one’s meditation can be completely free of distraction, images and word-thoughts.
This is the main aim of meditating — to allow a clear, stable, focused and attentive awareness to arise. These clear and peaceful states of mind are the cause of many beneficial effects.
- Clear, sharp thinking on a subject.
- Stabilises mood and decreases emotional reactivity
- Promotes awareness of one’s own body, speech and mind
- Greater control of thoughts and thinking
- Deepens the satisfaction we are able to feel during our life experiences.
With all the above benefits it should be no surprise that people all around the world meditate regularly.
How to meditate
Step by Step | Clarity of mind is built on solid foundations
Step 1: Motivation
First, decide why you want to meditate. Knowing why you are meditating keeps you motivated to do meditation daily and diligently. Knowing why you want to meditate also allows you to measure your progress.
Step 2: When?
Decide when you will meditate each day. Take a look at your schedule and find a regular daily space in your day where you can fit a 5–15min meditation session. Many people find it easiest to meditate twice a day for 15min — First thing in the morning after getting out of bed and one hour before going to sleep.
It is helpful to avoid eating a large meal just before meditation otherwise you may feel too sleepy.
Step 3: Where?
Pick your place. Where you meditate should be comfortable, safe and free of distracting noises and activity. Although some people can meditate in a busy crowded public space, for beginners I do not recommend this. Try to find a quiet secluded and private spot where you can easily sit undisturbed for 15 minutes.
Step 4: Posture & Comfort
Use whatever you need to use to ensure comfort and good posture. Sitting on a cushion on the floor is great because the floor is extremely stable. You could use a chair or lie down if you prefer — just remember that one shouldn’t fall asleep during the process. We need to create an awake, clear and radiant mind, free of distractions. We do not want to fall asleep and dream away our meditation time.
Sitting on the floor is great! Very stable, very natural.
Make sure your back is straight, eyes half open and focused on the floor at a point roughly 1 metre distant from you. This ensures that your back will be straight, your head tilted forward and your gaze directed downward and in front of you. Eyes not wide open and not closed shut.
This will create a relaxed body posture that is well aligned. If you sit hunched over, askew, then your muscles will begin to ache because they have to make an effort to hold you upright. Having a straight back helps to have clear full lungs which will help keep your breathing full and regular — this helps to stay focused and not fall asleep.
Step 5: Entering the Mind — Observe & Breathe
Once you are seated and comfortable, bring to mind your reason for meditating. Remembering this clearly, begin to feel motivated and grateful that you have now, once again managed to sit in meditation to develop your potential. Be pleased that you have come this far.
When you feel clear about your motivation and you feel happy about sitting and meditating. Start to become aware of your breathing. How it goes in and out. Do not try to change it or control it. Just simply watch your breathing. Count your breaths, slowly, from one to ten — counting the in-breath as one and the out-breath as two; the next in-breath as three, out-breath as four and so on till you breathe out at ten. When you reach ten on the out-breath, the next in-breath goes back to one. Repeat this process as many times as happens naturally for your whole meditation session.
Step 6: Coming Out — Abide in calm, receptive observation.
At the end of your allotted time for meditating, stop counting and remain seated and still. Open your eyes; observe the environment around you. Just observe, without mental comment or thought.
This precious state of mind which is awake, aware, alert and receptive is the whole point of meditation.
Step 7: Gratitude!
When you finally want to get up, make a mental note of the next time you will be meditating — don’t forget it. Also feel good about yourself for having taken the time to do something beneficial for yourself.
Step 8: Integrating Mindfulness
Going about your day, wherever you can, try to remember that clear radiant state of mind that you experienced during and just after meditation. Try to ‘bring it into’ busy everyday situations. This is what is often called “mindfulness”.
Mindfulness is the part of meditation that represents the integration of your meditation practice into your daily life activities. The degree to which you integrate your meditation practice is the degree to which you will see the results and benefits — it is mindfulness in action.
Things to remember
When it comes to meditation, whatever feels right, comfortable and natural to you is probably the best indication that you should be doing it. If you don’t like something or it feels completely unnatural change it. You are your own best guide.
Try to remember that meditating takes daily practice. The quality and texture of your mental states will not change overnight. Only repeated habitual practice will lead to a fundamental shift in the quality of your mental and emotional states.
Further Reading
For those who would like to take their meditation practice further, you may really enjoy the “Building your Empire Pt1.” article on the blog. I can also highly recommend “The Power of Now” by Eckhart Tolle, and “Still the Mind” by Alan Watts — both of which are available for FREE from our online store.
I wish all of you the best of luck in meditating on a daily basis and that you may benefit the many countless people you meet by being present, clear and radiant.
Originally published at buddhaempire.com.
