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Preparation for Meditation
By Tony Murdock, M.A.
If
you are seeing a therapist, or are taking any form of medication,
check with your therapist or doctor first before beginning
any meditation practice.
There are some important
points to keep in mind as you begin your meditation practice:
- Discipline:
We need to make the effort. A burning enthusiasm and
a sincere yearning will bring results.
- The
Proper Time and Place: Choose a time and a place for meditation
where you
will not be distracted or interrupted. Mornings
are best, or after work before supper. Unplug the phone. Give yourself
permission to take this time for yourself.
- Be
Regular with your Practice: To begin, try to meditate 15-20
minutes
daily. In time, you may want to extent this period.
- Make
sure that your stomach is relatively empty: Do not meditate
on a full stomach. When we meditate we can interfere
with the process of digestion. Besides, meditating on a full stomach
can make one sleepy. It is recommended that you wait
3 hours after a heavy meal before beginning your meditation practice.
- Proper
Posture: Meditations can be done sitting in a straight-backed
chair, or on a cushion on the floor. Your back
should be erect, but not strained. Your back should be
away from the back of
the chair or the wall. Your chest, neck and head
need to be in a straight line. Your hands can be resting on your thighs,
either palms downward for grounding, or palms upward
in a gesture of receptivity.
- Don’t
strain: Don’t strain in your
practice. Your body is upright, but relaxed. Like a properly tuned violin
string, your mind is not too loose, not too tight.
Be focussed and alert. Be relaxed.
- Keep
your eyes closed: However, if you feel that your posture
has shifted, open your eyes slightly,
adjust
your posture, re-orient yourself, then close your eyes again and return your
attention to your meditation.
- Introspection:
Meditation helps us to get to know ourselves. This is
not as simple as it seems. We need
to make an honest inquiry into our own inner nature. Self-study gives us the
perception and wisdom we need to make adjustments
to our character, our actions and our attitudes, where necessary.
- The
right attitude: Have the right attitude towards your meditations.
Feel good will towards yourself and for
your
practice.
- Mindfulness:
Remain alert, attentive and aware in your practice.
- Concentration:
Maintain a steady mind. Keep focused. When the mind wanders,
gently bring it back to
your practice. STEADY CONCENTRATION LEADS TO TRUE MEDITATION
- Witness:
Be a witness to your practice. Observe your thoughts and
emotions
as if they are not your
own; observe them as if you are watching a parade, without attachment.
- Surrender:
With surrender, we can let go of our ego’s
involvement in the process.
- Be
Receptive: When we are receptive to the possibilities,
we are open to grace.
- Be
Patient: Don’t rush the practice.
With regular practice, positive results are sure to come.
- Be
Present: Don’t let past memories or concerns for
the future monopolize your awareness.
- Smile:
As you begin your meditations, smile. Smiling can dissolve
our inner
shadows, and allow the light of Spirit to shine.
- Have
Faith: Have Faith that the practice of meditation will
be beneficial, and it will happen.
- Devotion:
Open your heart with devotion and feel a compassionate
interconnection
with all beings.
- Re-integration:
At the end of each meditation, always re-integrate your
meditative awareness, your awareness
of spirit,
with your mind, your emotions, and your body. Feel your connection with
the ground beneath you. And sit quietly for several
minutes before getting up to end your meditation session.
Taken
from the article
'Getting
Started'
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