Tips for Beginners: Meditation Basics
Tips for Beginners: Meditation Basics
Many people equate yoga with asana, or the physical postures that are part of a yoga practice. But meditation is also part of the Ashtanga path - the Eight Limbed Path outlined by Patanjali in the Yoga Sutras. Indeed, meditation likely has a longer and deeper vein in the yoga tradition than does the posture work for which yoga is now mostly known. This post outlines basic steps for meditation, and offers tips for practicing inward investigation, which is how Diana Winston describes the act of meditating in her book, The Little Book of Being:
“I consider meditation to be any practice that cultivates inward investigation. It is as simple as that. The word meditation is a giant umbrella term for these practices, and there are many types of practices that fall under it.”
Starting a Meditation Practice
Know that the first few weeks or months may feel awkward. There may be a lot of doubting that arises. Allow that to be part of the experience. And know that you may need to change or modify elements of your meditation practice in the first few weeks. Over time, you should find a routine that works for you. Here are tips to consider as you get started:
The importance of intention: The more clarity you can have around why you are undergoing this practice, the more successful you will be. A clear intention (or goal) will encourage you to continue doing your daily practice even when doubts arise or obstacles present themselves. You might take a moment each day before you sit to remind yourself of your intention or goal.
Schedule Time for Meditation: Identify the time of day that you will do your practice. For many, this time is first thing in the morning, as it helps to set the tone for the remainder of the day. Some prefer to sit in the evening. Choose a time that supports consistency in your practice.
Choose a Location: For a formal sitting practice, you will need to find a place in your home where you can set up a seated practice. Ideally, it is a place where you can sit consistently and is relatively free from disturbance and distraction. When first starting a meditation practice, keep it simple with a seated (or standing) practice indoors. Once you have more experience, you can explore meditating while walking, lying down or out in nature.
Support Your Body: Most people need physical support while meditating. Some will need a chair to sit on, while others will require just a small blanket. Some need to sit with their back against a wall or the back of a chair. You may stand if being seated is too painful, or if you are sleepy. Know that any position you choose, even with added support, is likely to become uncomfortable over time, especially when you are first starting your practice, or as you sit for longer periods of time.
Set a Timer: To start, try a minimum of 10 minutes. You may sit longer if you wish.
Aim for Stillness: Allow the first 60 seconds to be a time of settling in. Make final adjustments, set an intention, and then commit yourself to being fairly still for the remainder of your time. If you become extremely uncomfortable or something is painful, mindfully make an adjustment without stopping your meditation. Observe but do not push away minor discomforts or irritations that arise.
Observe Your Experience: As much as possible, stay in a state of observation: noticing the breath, sensations, thoughts and emotions. You may observe sounds, smells, taste, or sight (with eyes closed but still observing the changing colors and patterns behind your eyelids). Your mind will wander. When you notice it has wandered off, patiently bring yourself back to observing, without judgment or self-admonishment.. Notice what is arising. Through this practice, you can begin to recognize the habitual and recurring thought patterns of your mind.
Honor Your Practice: When your timer indicates the end of your meditation (don’t look at it while you’re sitting, by the way!), turn it off and sit for another moment to appreciate the gift you have given yourself, your loved ones and your community by cultivating inner awareness and presence.
Keep a Journal: Consider keeping a daily meditation journal to track your experience. Take a few brief notes about how your practice went on a given day, contemplating the experience without judgment. What did you observe? What were your main thought patterns?
Ideally, you will have a consistent daily routine so that you can enjoy the immediate benefits of meditating as well as the cumulative effects of having a daily practice. If something interrupts your usual schedule, see if you can make time for a two-minute meditation sometime during the day. If you usually sit in the morning, try to sit for two minutes before you go to bed. You can even sit on the edge of the bed with your feet grounded just before you lie down.
Let me know how your practice is going! What is working for you? What are you struggling with? I’d love to hear from you!