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Practical
Hints for Meditation
1. Regularity:
Set aside the same time or times each day for your meditation. Recommended
are dawn (just after awakening), twilight, high noon, and midnight.
Another time is in the evening, just before bedtime. It's also easier
to meditate on an empty stomach (2-3 hours after meals).
2. Exercise:
If you have time, exercise a little before you meditate. Yoga postures
are an excellent way to relax the body and mind before meditation.
Paramhansa Yogananda's Energization Exercises are also highly recommended.
3. Location:
Set aside a room, or small part of a room, just for meditation.
Try to find as quiet a spot as possible; if this is difficult, try
using foam earplugs or headphones to block out the noise. Be sure
the room is not stuffy and a little on the cool side; a blanket
or shawl to wrap up in is nice.
4. Sitting:
Protect yourself from the downward pull of earth currents by sitting
on some natural fiber, like a wool or silk blanket or piece of cloth
placed on your meditation chair, bench, or cushion. Sit Erect! Whether
you sit on a meditation bench, pillow or on a chair, keep your back
straight, chest raised, head erect, eyes closed, and hands resting
palms upturned in your lap, preferably at the juncture of the thighs
and abdomen. Click here to find out more information on how to sit
comfortably for meditation.
5. How long?:
Do not set unrealistic goals for yourself. It is better to meditate
5-15 minutes and be very consistent with your practice, and then
increase your time as you can. One longer meditation each week can
be very helpful. It also helps to meditate with other people, especially
with those who have been meditating longer than you. You'll find
that group meditations will often help you to meditate longer than
you normally would on your own.
6. Begin
your meditation by saying a prayer either out loud or inwardly
to God and the Masters, asking them to guide and help you. Do some
chanting if you can, using a cassette tape of chants can be helpful.
Then practice the breathing exercises to relax: Inhale, tense the
whole body, then throw the breath out and relax (do this 2 or 3
times). Then do some measured breathing: inhale, hold, and exhale,
then begin again. Do this 6-12 times. Choose a count that is comfortable
for you; anywhere from 6-6-6-6 to 12-12-12, or higher. Afterwards,
relax and breathe normally, and become aware of your breath.
7. You should
feel more relaxed now. Remember to hold the body still. You
can mentally check it from time to time to see that no part becomes
tense again. Physical tension is a great deterrent to calm and deep
meditations. Be very silent and relaxed, yet aware.
8. Meditate
with joy, with devotion. Don't wait for God's joy to make you
joyful, be joyful first yourself! Meditation will help you to remember,
on ever deepening levels, of who and what you truly are. You are
a child of God, and one with the Infinite Light.
More on the
Art and Practice of Meditation:
• Be
Still and Know: The Importance of Meditation
• Practical
Hints for Meditation
• How to Sit Comfortably
• Creating a Routine: Steps
to Deep Meditation
• Meditation Keys
for Beginners
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