Starting a Meditation Practice

There are numerous studies on the benefits of meditation. It has been shown to help people with anxiety, depression, high blood pressure, nervousness, lack of focus etc. I did a quick google search on "medical benefits of meditation" and got 661,000 results. I know from my own experience that a regular practice makes a tremendous difference in quality of life.

I've come up with a few easy pointers to get you started on a regular meditation practice.

1. Make it easy
I'm going to make this very simple. This will also make it more enjoyable. Stick with the method I give you for at least one month. Then if you feel you would like to learn more ways to practice check out any number of books, websites, etc. Or check back here as I'll post various methods I've found enjoyable. Also, don't worry about where you are going to practice. You don't need a special room, special robe, special spot, or any extra trappings. All you need is the desire to start. The easier it is in the beginning the more likely you will be to stick with it and reap the greatest benefits.

2. Dedicate time daily
You should make time to sit twice daily. However, you must sit at least once a day. Meditation is like any skill, it gets better with regular practice. Try to stick to the twice daily schedule but don't beat yourself up if you can only sit once. The first week limit your time to 10 minutes. Week two fifteen minutes. Week three 20 minutes. Week four 30 minutes. After week four, add ten minutes weekly until you can sit for 1 hr. 40 minutes to 1 hour is perfect but I still sometimes only get 10 minutes if it's a hectic day. Just go with the flow and remember that a few minutes is better than none.

3. Choose a sitting postures
Choose a sitting posture. I don't reccomend lying down as it facilitates sleepiness. Here are some sitting postures to choose from: http://www.mkzc.org/beginzen.html

4. Do the count
At first start with counting the breath. Count 1 on the in breath and 2 on the out breath up to 10. Then start back at one. If your mind wanders just start back at 1. After one week of this abandon the counting and soley focus on following the breath in and out. For the eyes, look down at the floor in front of you with an unfocused gaze.

5. Don't try to turn off your thoughts
Thoughts will come and go. Don't try to repress thinking but don't engage it either. If you find your mind projecting to the future or past simply let the thought pass without hanging on. Imagine your thoughts are clouds passing in the sky, none more or less important than any other.

These steps should help you with starting a regular practice. If there are anyquestions feel free to post a comment or email me.