Assume a comfortable position with your body. The most recommended posture for meditation is seated cross-legged. This is because it balances support for the body and wakefulness for the mind. However, you can lie down, be seated in a chair, or adopt another similar posture. The main emphasis for meditation posture is that it allows you to focus your attention on the meditation without getting distracted by the body.
Close your eyes and breathe naturally.
Focus your attention on the space directly ahead of you as the spot between your eyebrows. In sanskrit, the word for meditation is ‘dhyana’ and it essentially means ‘to pay attention to.’ There are many meditation techniques around but what they all depend on is the application of attention. Here, you want to be gentle with your attention. Do not strain your eyes but be relaxed and attentive. If looking between your eyebrows is a strain, try aiming toward the tip of your nose instead.
Do not deliberately imagine or think about anything. Remain composed, relaxed, and attentive to the space between your eyebrows. The purpose of meditation is silence and stillness. However, there is a difference between actively thinking and “having” thoughts. Here the instruction is to refrain from actively thinking. This does not mean thoughts should be suppressed from arising. In meditation, your attention might be focused and relaxed and without thought. Then a thought might arise out of nowhere. This doesn’t mean something bad or wrong happened. You do not need to push the thought away in order to “preserve” or “get to” inner silence. If you do not follow the thought by thinking about it, then it will leave the way it came. If you do follow the thought and find yourself engaged in a train of thoughts, gently bring your attention back to the spot between your eyes and refocus with a calm breath. In this way, you free your mind from the compulsion to chew needlessly on phenomena appearing in your consciousness.
Set a timer. Do not get up until the timer sounds. Along with thoughts, many feelings may get churned up during meditation. Some of those feelings may be angry, anxious, energetic, or restless. Do not allow them to control you. If you simply remain seated and attentive with eyes closed, you will be victorious over any thought or feeling that arises. It takes more doing to quit a meditation than to see it through to its end.
My thoughts just don’t stop. They can even get more out of control. What am I doing wrong? For your whole life, perhaps also others before it, your mind has acquired many habits and imprints. When you sit for meditation, those mental phenomena begin to enter your conscious awareness. That is how they “leave” or are “dissolved.” This doesn’t mean you forget important things or knowledge but rather the limits you have unknowingly placed on your perceptions are being released. At first, this can be overwhelming. It is not a sign of something wrong, it just requires you to apply sustained effort in the meditation practice.
How can I stop my thoughts? All you can do is rest your attention and refrain from deliberate thinking. Be patient with your mind and reign in your attention as often as necessary when you find yourself lost in thought. Once rested and focused, your attention simply witnesses whatever thoughts appear. They will settle into silence in their own time. Moments of silence and contentment will occur and deepen.
When meditating, I keep having an emotional experience of pain, sadness, obsession, anger, jealousy, etc. How can I make it go away? Like thoughts, these emotions are also imprints in consciousness that you have been carrying with you unknowingly. Your body is physically activating pathways associated with experiences that are not actually happening. In meditation, those pathways are allowed to burn themselves out. You cannot push them away or escape from them. All you can do is give them the space to be there. Like watching a thief, you bear witness to them so as to no longer lose perspective to them. They too will dissipate in time.
My body parts go numb when I sit for so long. What can I do? It’s fine to stretch out and massage your limbs if necessary during meditation. Try to keep your eyes closed and attention focused when you do.
I feel sleepy when I try to meditate. Why does this happen? When the mind is not being actively engaged, it can be in the habit of going to sleep. Whenever you feel sleepy during meditation, get up and splash some water on your face and go back to the meditation. If you haven’t been getting enough sleep then forget the meditation and take a nap.
Can I focus on my breath or something else instead of the space between my eyebrows? Meditation’s key is application of attention. Attention can be applied to the flow of breath, an image, or a mantra. However, as you practice, your awareness will settle down into increasing silence and stillness. Using the space between your eyes is a silent and still point of focus. Whereas using the breath is a moving point of focus. This has its own benefits and use too. Having practiced several forms of meditation, I like to recommend this way since it worked for me best. That said, feel free to explore in order to find what works for you. Whatever you decide, I would suggest practicing that technique for six weeks before assessing its value to you.
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