To answer your burning questions, here are my top tips for getting started . . .
1. Start NOW! Even if you are at work you can do this! Right now, take a couple of slow deep breaths to relax. Now place your attention into your abdomen as you breathe in and out naturally, just being aware of the flow of your breath as it travels inward and out again. You have just begun your meditation practice! I bet you feel much better already.
2. Understand that meditation is not about achieving a totally blank mind (though this is the intention of some people), everyday useful meditation is about having a single point of focus that you place your attention on. This focus might be your breath, a candle flame, a word or mantra, an image, an object that represents peacefulness or sacredness to you (e.g. a Buddha statue or image), a crystal, a tree, and so on.
3. You don’t even have to close your eyes! In fact, it may be more helpful to keep your eyes open as it reduces the likelihood of your mind wandering. The key is that when your mind wanders don’t become frustrated, simply bring your attention back to your breath and/or the object (or sound) of your focus and continue.
4. Meditating for 15 minutes a day is all that you need to develop an inner connection which allows you to bring more harmony and insight into your life. I often find that I receive exciting creative ideas once I still my mind and I will stop my meditation in order to follow that creative inspiration in the moment. If I persisted to complete my “meditation time” then I’d likely lose that feeling of inspiration and after all, isn’t the purpose of meditation to tap into those sorts of inspirations? What I just referred to is called taking “inspired action” and I’ll be writing more about that in other books or guides.
5. Suggestions are just that – suggestions! The Dalai Lama has often been asked “What is the best time of day to meditate?”, “What is the best way to meditate?”, “What is the best position to meditate in?” and so on. The truth is that there is no right, wrong or particular way to do any of this. It’s up to you and it’s best to go with what feels right to you. Of course the Dalai Lama agrees that you can follow suggestions but always modify to what suits you. If you cannot hold the awkward lotus position then don’t worry. Sit in a chair if you like!
6. Remember that it’s the outcome that matters. If you feel relaxed, inspired and rejuvenated then it makes no difference if you meditated for five minutes or an hour to achieve that, or if you meditated standing at the bus stop!
7. For everyday meditation you are better off to sit in an upright position rather than lying down because we are used to lying down to go to sleep and, at least initially, you’ll find yourself less likely to drift into sleep if you are upright. You could sit on a cushion on the floor with legs crossed, back straight and shoulders relaxed. You could sit against a wall if you find it too uncomfortable to sit unsupported. You can sit in a chair, preferably a dining chair with straight back and at a height so your feet are flat on the floor. But remember that these are simply suggestions.
8. As for the best time of day to meditate, the ideal time is just after waking because your mind hasn’t yet become active with all the things it usually busies itself with. If you are a night owl and aren’t likely to fall asleep then evening meditation can be good and is often most practical because kids are in bed and it’s the time when you want to wind down and release the day’s stresses. Meditation in the morning and evening is also beneficial if you can manage it because the different times tend to focus on different purposes, e.g. morning meditation can be more inspiring and tap you into the feeling of connection and harmony that carries you through your day, helping you stay calmer and make better decisions. While evening meditation, as I mentioned, can help you de-stress and reflect on your day.
9. Of course you can meditate anywhere you like but I really recommend connecting with nature if you can manage it, whether it’s a grassy patch on your front lawn, at a local park under your favourite tree, or even just near your window in chilly weather where you can hear the bird calls and the wind rustling through the trees. Nature has an immense ability to connect us with our divine or true selves. It’s also very wise and healing. Meditating in nature is rewarding and you can either use it as the focus of your meditation or simply allow it to be your backdrop. Nature also reinforces our sense of being at one with everyone and everything else so if you’re seeking that feeling of oneness and universal connection, meditating in nature is ideal and much better than being surrounded by four walls (though of course at times we have to make do with what we’ve got and what is most practical).
10. It helps to create an ambience, for example by lighting one or more candles, burning some incense or diffusing essential oils, playing soft background music or nature sounds, and placing extra pot plants in your home or workplace if you can’t get outdoors. You could set up an area inside or outside of your home as a kind of sanctuary for meditation or you might already have a nice garden you can sit in. Add a few things that are significant or special to you and create a sense of harmony.
11. Doing at least one thing each time you meditate will signal to your brain that your intention is to meditate and you’ll achieve the state more quickly. For instance, light a candle or favourite incense each time, or play similar music. Don’t forget to turn phones off (and the Twitter notifications on your computer!). Put a sign on your home or office door if need be, though you’ll be surprised at how much sound can go on around you and NOT affect you when you are deep in meditation.
12. The final tip and perhaps the hardest to consistently implement is to make meditation a high priority in your life. We tend to place meditation and any self-focused activities as last on our list of priorities and wonder why we have trouble coping with all the things we have to do (or think we have to do). If you have issues with stress, feeling there’s not enough hours in your day, juggling responsibilities, making good decisions etc, having a meditation practice is your key . . . the only real key I know of that assists with many of life’s problems in one go. Of course there are always going to be challenges but if you have developed the ability to still your mind you can move through those challenges with more grace and less stress. It’s tapping into your own lifeline.
It’s inevitable that you’ll fall away from your meditation practice at times but I trust that when you feel you are bubbling along the surface in your life and having trouble gaining focus or insight, you now know the key to bringing everything back into alignment. Grab those 15 minutes of stillness – eyes open or shut – sitting, standing or lying down – even if you set your alarm for 15 minutes earlier in the morning . . .
You have to make YOU your priority!
This is what it’s all about.
Introduction | 12 Beginner’s Tips | Basic Meditation Exercises | Final Words
