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What’s Really Required For Meditation?
Written by Jerry on November 10, 2009 – 9:10 pm -What’s Required For Meditation To Happen?
So, you want to meditate. Now that you have a little background on meditation you think you can sit down and completely get into it, right? It’s not quite that easy. Nevertheless, the process can be broken down to allow anyone to learn.
To Meditate, there are several key elements that you need to think about prior to getting started. When you accomplish these tasks, you’ll be better prepared to actually meditate with great results.
There are four important things to consider. First, you need to have the right attitude – a passive attitude. This attitude allows for a good experience because it takes away some of the negative ideas that you may have about meditation.
Attitude isn’t everything, though. The next element that you need is the right location. The best location for meditation is one that is quiet and relaxing to YOU. Whatever it takes to get into the right setting, make it happen. It will be worth it.
Next, you need the right posture. Your body must be in a state so that you are both comfortable and relaxed. When you enter this state, meditation is much more effective.
Finally, you need something to meditate on. It should be something that is relaxing and something that allows you to remain still and quiet while meditating with that element.
Now, we’ll go into detail about each of these aspects.
Location
First, you need to find the right location to meditate. As you can probably guess, you need a location that is quiet and calm. If you want to experience the best meditation, being in the correct surroundings will make all of the difference in the world.
The best locations for you to select are those that will allow not only your mind to relax but also your body. This is generally done in a sitting or a lying position.
The location should be one that doesn’t have many distractions. This is crucial, especially when you are just starting out. Those that are just starting to learn meditation need the least amount of distractions as humanly possible.
Once you hone your skills, though, you’ll be able to meditate is more busy places including in public locations where you can’t control the distraction and noise levels. First, though, look for quiet. And don’t forget to turn off your cell phone!
The Right Position
Just like the right location, being in the right position for meditation is crucial. Actually, what we are looking for here is the right posture for YOUR body. No you don’t have sit in a full lotus, with legs crossed. I can’t even do that one!
The posture your body is in is a key player in the type of experience that you will have.
The most important element in maintaining your posture is to keep your spine straight. Although there is no proof medically speaking, when the spine is correctly aligned, in a straight line, it helps to benefit the state of mind that you are in. You will find this out for yourself.
If you have a problem with your spine and this position isn’t comfortable for you, don’t give up. Most people will have some discomfort during their first few meditations because of the straightening of the back. For most, this will go away after a few sessions.
You may be tempted to meditate in a lying down position. Although this position does work, it often causes new meditators to fall asleep. Therefore, unless you know, for sure, that you can keep from falling asleep; try to use a sitting up position.
Passive Attitude
The next key ingredient in meditation is your attitude. Your attitude is really the most important element in this entire process. Often, the attitude is called "poised awareness". You are relaxed but alert in a way so that there is a perfect balance between the two.
When you enter this type of awareness, you notice what is happening around you but you aren’t focusing on it. You are casually aware of these things and yet you are detached from them.
When new thoughts enter your mind, you just let them just pass through, knowing that they have come but not caring much about them. As you gaze at your meditation object or focus on your meditation sound, you’ll want to allow your mind to notice what is happening around you.
But, when your mind wanders away and you begin to add additional thoughts to that original one, it’s time to come back to your meditation object.
When you learn to keep your mind focused and relaxed, you can recognize that your mind has gone off on another tangent and gently bring it back to your meditation.
At first, you may struggle a bit to stay in poised awareness. Yet, over time, you’ll find yourself being able to stay in focus throughout your whole meditation session. You won’t have to struggle it as much.
When you have a passive attitude your mind can notice that there are other thoughts passing through, but stays relaxed and doesn’t focus on those thoughts. When you can do this, you’ll be able to notice but not react to those distractions that enter your consciousness. Now you are starting to get results!
Your Meditation Object
There is one more piece of the puzzle to your meditation practice. You need to have a meditation object to help direct and focus your attention.
One object that you might use is called a mantra, which is actually a specific word or even a syllable.
Sometimes, like in Buddhist Meditation, you’ll focus on your breathing movements as your object for meditation. If you do decide to use breathing as your method for entering into meditation, then do so correctly. Focus on the rise and fall of your abdomen rather than inhaling and exhaling air.
Also, make sure you are breathing by using your diaphragm rather than from your chest. Proper posture will help. Once you start entering into a meditative state, you’ll find the rhythm of your breathing in the movement of your body and this will also help to promote deep relaxation.
Either of these, mantra or breathing, can be used as your meditation object as long as they provide relaxation.
You can also use various sounds. Audios of Nature sounds are great. And there are thousands of meditation music CD’s both online and at local stores. Find one that relaxes you without inviting thoughts into your mind. You can find ones that have brainwaves beats built right or just the music. This is up to you and your own personal preferences. You can get free audios of both kinds in the "Free Downloads" page on this site and at CuttingEdgeWisdom.com.
Should you go with a mantra for your object of meditation, do so with careful thought. Some meditation therapists will tell you that a specific selection of sounds should be used for your mantra as determined by your nervous system. I’ve never really tried it but you may want to. You can use any word that is neutral and that allows you to stay focused. Also it should not be something that easily brings another thought to your mind. Words like Love, Peace or the traditional Om seem to work fine.
It doesn’t have to be a word either. It can even be a nonsensical sound or a grouping of sounds.
Remember that your mind needs to enter into a state where no thoughts or very few thoughts and certainly no thoughts of any real meaning are passing through it. When this happens, the deepest levels of meditation are unfolding for you.
Putting It Together
Once you have taken care of each of these four important elements in the meditation process, you will begin to develop a pattern for yourself.
Most of the time, it does take a little practice and experimenting with different methods to actually find the process that works the best for you. Beware of those who will tell you there is only one correct method of meditation. The important thing is to develop a state of mind that is clear from distractions and that will put both your mind and your body in a relaxed state.
For you, this may be a little different from what it is for others. I recommend starting with these basic methods described here and practicing with them for at least a couple of weeks. Also, I recommend that you go to MindLikeAMonk.com and get your free meditation special report.
Later, if you find a certain method that works better than other methods for you, you can always change to get the best results out of your meditation sessions.
Very often, meditation involves some trial and error. Don’t assume that just because a certain method didn’t produce great results the first time around that you should move on to another. Just the same as many other aspects of your life, you may have to spend a little time to learn to "work the system."
Never Stop Exploring Life!
Jerry L Saunders, RM
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Tags: Background, Distractions, Element, Elements, Good Experience, Important Things, Meditation, Nbs, Nbsp, Passive Attitude, Posture, Surroundings
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