How to meditate


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How to meditate

  1. 1. Charlie Forness OmFlux.comThe first thing I want to address in this article on How to Meditate is that thenumber one issue for most people who want to learn how to do this is that theybecome confused with the multitude of techniques.  In fact, the bulk of informationout there can sometimes prevent a person from even starting.  While this article isaimed at beginners, it serves as a good reminder to those of you who havepracticed meditation before. There are questions of meditating at night or meditating at home, and really,many of these questions just serve to convolute a simple process. Think of it this way, there are many ways to make a salad…if you spendcountless hours researching all the different ways to make a salad, you may juststarve. This doesn’t mean you have to stop your research in its tracks.  What I’madvocating is to do some research, then do some practices.  If you enjoy it, dosome more research, and some more practice. Pick one, pick something. This article, alone, will take you far enough where you can begin your practiceimmediately. We’ll look at some of the common options and considerations below. 1
  2. 2. Charlie Forness How to Meditate: Benefits Stress Reduction is the most common reason people approach meditation.  It isnever more apparent that now that we work ourselves into a frenzy and movefurther and further aware from our internal awareness.  Many of us sit behind acomputer for much of the day, being bombarded with information and seldomunplugging.  If we step away from the computer we are tethered by our phones, ourIPAD’s and any number of other electronic gadgets.  Being plugged in all the time isstressful.  Meditation is the antidote. Fully Engaged Breathing - This is another aspect of sitting at a desk all the time. We never take the time to concentrate on our breathing and as such we suffer fromfatigue because we’re only using a fraction of our lung capacity with each breath. Just taking a few minutes to take several deep breaths is very comforting.  This iswhy it’s common advice that, when angry or stressed, to take a few minutes out todo some deep breathing. Relief from Hypertension - there are numerous studies published that show adirect correlation to alleviating hypertension by engaging in a regular practice ofmeditation. How to Meditate: Sacred Space Many come to meditation during their spiritual journey, but even if you onlywish to ever approach your meditation practice from to address stress reduction,you should still give careful attention to the area where you meditate. Cushions such as a Zafu and/or Zabuton can help make your practice morecomfortable, particular if you are less flexible and have trouble sitting cross-leggedon the floor.   In a pinch, you can use a bedroom pillow, however, I will stress thatit is a good idea to have something that is dedicated to the practice of meditationand nothing else.  The Zafu is a round pillow, about six to eight inches thick.  TheZabuton is rectangular and goes underneath the Zafu. I suggest using both a Zabuton and Zafu. Have your meditation pillows in an area of your home that is dedicated to yourpractice.  Over time, this will become your sacred space as you sit there andpractice, the vibrations and good feelings will remain. It’s best to try to meditate at the same time, approximately, each day.  The moreexact the better, but again, taking the time regularly to meditate is more importantthat me regimented in the process. 2
  3. 3. Charlie Forness Try to meditate when you are fully awake.  While it is not unusual for beginningmeditators to fall asleep during their first few sessions, it is best to be conscious andengaged and you will get there over time. Also, don’t meditate immediately after a meal.  Most of your bodies energies aredevoted to digesting food during this time and it’s not the optimum way tomeditate.  In fact, no eating or caffeine for about ninety minutes prior to yourmeditation, but it’s also best not to be feeling too hungry, and thus being distractedby the hunger you’re feeling.  You may have a small piece of fruit and some waterabout a half hour before your practice so as to not be distracted. Y First Meditation Practice our learn how to meditate So now that we have some of the suggestions out of the way, here we have thesteps to do your first meditation. 1.  Sit on your meditation pillow, cross-legged.  If you are medically unable todo so, you may sit in a chair. 2.  You may want to take a few minutes to say a prayer, or if you do not havereligious inclinations, simply affirm that now is the time that you are going tomeditate and affirm that you are going to have a good session. 3.  Place your hands on your knees, palms facing upwards. 3
  4. 4. Charlie Forness 4.  Close your eyes and focus on the space between your eyebrows.  You maywish to tilt your chin slightly upwards which will help your gaze naturally rest onthe space between your eyebrows. 5.  For each inhalation, silently chant “So”. 6.  For each exhalation, silent chant “ham”. Repeat this process, concentrating on your breath for ten minutes, eventuallyworking your way up to twenty minutes.  If you’re ambitious, you may work up tothirty minutes or even an hour.  You may set a timer, if you wish, that will gentlyalert you at the end of your time, or you may wish to simply come out of yourmeditation naturally. This is truly up to you, but I do hope you will take these instructions on how tomeditate and begin your practice today. Thank you and I wish you well. For more information, please check out - Charlie 4