let's meditate
you have seen how effective
meditation can be, here we are presenting a simple way
of achieving meditation. this is not replacing professional
teaching and guidance. we always recommend professional
teaching and guidance.
If you already have been
taught a certain type of Meditation, please follow your
system, these set of instructions are for beginners
and people have never been guided before. Again, we
recommend the guidance of a professional, rather that
dealing with a machine.
The first things to remember
are:
- Expect nothing to
happen. The more you expect, the least you will achieve.
- No effort whatsoever
is needed during your meditation. You are not trying
to achieve any state, you are not trying to get anywhere,
you are not trying to relax, you are not trying to
meditate. You are just existing at that moment.
- Do not judge the experience.
Let the experience be what it is.
Start with finding a comfortable,
quite spot, you need to be sure you won't be disturbed
for at least 20 minutes. (i.e. the car in the middle
of a parking lot, the library, a church, a park bench,
the laundromat at midnight,...).
Find a comfortable chair
where you can sit with your back straight, take off
your shoes and place your feet flat on the floor. Put
you hands on your lap or where you find them the most
comfortable possible. You need to be very comfortable,
so you don't get distracted by outside noises, pains,
itches, etc, but if they happen acknolewdege them and
welcome them.
This experience is time
for you, only for you and for your well-being, you are
going to enjoy this moment with yourself and be the
most comfortable you can be. You will probably have
many thoughts coming and going, don't even try to fight
them, meditation is not about controling your thoughts,
it is about teaching your mind how to get itself to
where it wants to go. The mind is always searching for
the most happiness possible and that is why it is jumping
from thought to thought, if you let your mind be, it
will take you to the happiest place it can find, which
is the Self.
After being in that beautiful
place you designated for your meditation, comfortable,
quiet for 1 minute, start noticing how your inhalations
happen, start following your air coming in and going
out. Thoughts will come and go, acknowledge them and
let them be, once you are aware of them, come back to
your breathing, easy, effortlessly. Remember, very,
but very important NO EFFORT whatsoever. You will become
a witness of your breath.
Continue exploring your
breathing, with every inhalation and exhalation enjoy
your existence, enjoy your presence, enjoy being there,
notice that nothing is more pleasurable than being there
with you.
Meditate like this for
20 minutes twice a day for at least a week before moving
onto the next type of meditation. We highly recommend
not to read the advanced method unless you have practiced
this breathing meditation first for that suggested time.
Please do it so for your own fast progress.
Next
Topic: Benefits of
Meditation
Next Topic: Advanced
Meditation Technique
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