I recently did a post on how to meditate in which I introduced a practice that most people can easily do because everyone alive wakes up in the morning. For the details on this, please see https://innersanctuaryonline.org/me-time-how-to-meditate/
Once you have acquainted yourself with this exquisite space of eternal equanimity, you may want to experiment with a more formal routine of meditation practice. Traditionally, meditation is practiced after awakening as part of one’s early morning routine.
Setting the Stage for Meditation
Many meditation teachers will advise that you take care of your bodily needs of elimination and for some even light warm beverage is in order. Generally, one would then find themselves sitting on a cushion or seated comfortably in an upright chair.
No matter where or how you choose to sit, the important thing is to ensure that your head, neck and spine are in a straight vertical line. By this, I do not mean stiff or uncomfortably erect. Rather, you want to feel aligned in an upright fashion such that your shoulders are directly in line with (over) your hips and your pelvis is tilted forward.
Sitting in this fashion allows for you to have a full breath. As you settle in this position wearing comfortable clothing, you will more easily remain comfortably still for an extended period of time.
It is also important that you craft the environment such that you are not likely to be disturbed. That could involve silencing your phone and minimizing external distractions or demands for your attention.
Settling into Meditation
For over 25 years I taught meditation to every single patient I worked with as it was the core offering of my biofeedback and stress reduction practice. So as I begin to share this with you, I’m utterly nostalgic.
Some of the core instruction is in the earlier post referenced above. For the sake of clarity and thoroughness, I will elaborate below.
Begin your meditation practice by simply being still within yourself. You may first be aware of the environment around you: the temperature of the room; the sounds in your environment; the feeling of you sitting as you are in the moment.
Then, as naturally inclined, let the attention fall inward toward your inner environment. Be aware of the sensations within, the mood of the moment and the thoughts you are having that come and go.
As you are comfortably ready to do so, allow the attention to find your breath. Without changing the way you’re breathing, just simply notice how the breath moves through you and escapes from you effortlessly—as though it breathes you.
You may even want to think the thought, “It breathes me.” This is a classic Autogenic Phrase that I shared with patients for decades.
Refinement of Your Attention
With the passage of time, the attention becomes more subtle and your awareness more pristine. In keeping with this, let the attention notice some predetermined object of focus. This might be the sound, sensation, frequency of a mantra, the breath itself or some sound within your environment.
Note the object of your attention is nothing more than a resting point for your awareness. It is the place you return to again and again as the attention wonders, which it will. Each time you find yourself actively engaged in directed intentional thought, let that be a signal to remind you to return to your predetermined point of focus…easily, effortlessly, casually and comfortably.
Some will want to maintain this practice for fifteen to twenty minutes. Those more advanced in their practice may choose to sit in meditation for forty minutes. When the time is up, let the focal point fade into the background. And then, notice what remains.
In the golden silence, allow yourself to rejoice in the well-being of the stillness within. Give yourself whatever time you desire to emerge slowly, as you bring your awareness back to activity.
Should you want personal guidance, always feel free to reach out to me for guided meditation instruction. It would be both my honor and pleasure to teach you this life enhancing practice. You can find a link for a consultation on this page: https://innersanctuaryonline.org/spousal-abuse-help/
Dr. Jeanne King, Ph.D. has taught meditation for over 25 years and has maintained a daily meditation practice since 1972.
© Jeanne King, Ph.D. — Domestic Violence Prevention and Intervention