Meditation Tips
1). Regularity – Set aside the same time or times each day for your meditation. Recommended times are dawn (just after awakening), twilight, high noon, and midnight. Another is in the evening, just before bedtime. Best always meditate on an empty stomach – 2-3 hours after meals.
2). Exercise – If you have some time, exercise a little before meditation. Yoga postures are excellent, and energization exercises covered in class are also highly recommended. Remember that the exercises one does before meditation should be calming, not excite the nervous system (i.e., nervous system activating – bungee jumping, hand gliding, or competitive sports).
3). Location – If available, set aside a room or small space just for meditation. Try to find as quiet a spot as possible – or if this is difficult, try using comfortable foam earplugs or headphones to block out the noise. Be sure the room is not stuffy and a bit on the cool side; a blanket or shawl to wrap up is an option. Have a place to sit and a small, simple focal point with something inspiring (i.e., pictures, flowers, candles, etc.). You will find that the space you provide builds specific energy, allowing the meditative state to come more quickly. East and north are also good directions to face while meditating.
4). Sitting – Protect yourself and make yourself comfortable by sitting on soft, natural fibers, like wool, cotton, or silk – or a blanket placed on a meditation chair, bench, or cushion. Sit erect and with good posture discussed in previous entries. Use a chair or sit in a comfortable cross-legged position on the floor on cushions. If you sit in a chair, try not to lean back too far. Meditation benches are helpful too. Whatever your position, keep your back straight, chest raised, head erect, eyes closed, and hands resting palms upturned, in your lap, preferably at the junction of the thighs and abdomen.
5). How long? – Set realistic goals for yourself. Better to meditate for 5-15 minutes and be very consistent about it, then increase your time as you can. One more extended meditation each week is helpful. Also, it helps to meditate with other people, especially those who have been meditating longer than you have.
6). Preparation – Upon beginning your meditation, you can prepare by saying something inspirational to yourself or aloud to help you begin (i.e., affirmation, saying, chant, etc.).
7). Check for tension – After this, you should feel relaxed. Hold the body still. Mentally check from time to time to see that no part becomes inadvertently tense. Physical tension is a great deterrent to calm meditations. Be very silent and relaxed, yet aware.
8). Meditate while being positive! Don’t wait for the things outside of you to make you feel good about your life – seek them out! And first, be positive within yourself. Meditation helps you remember, in more profound levels of awareness, who and what you are.