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Tips to Starting a Home Meditation Practice
12/12/07 Filed in: Mini
Meditations
Tips to starting a home meditation practice.
Learn how to:
- Create a space,
- Prepare your body and system for sitting,
- Stay seated comfortably during your meditation, and
- some ways to complete Your Meditation practice.
- Create a space,
- Prepare your body and system for sitting,
- Stay seated comfortably during your meditation, and
- some ways to complete Your Meditation practice.
Create a Space
To practice meditation, designate an area of your home for your practice. All it needs to be is a clear space for you to sit in silence. If you need to drown out some external noise, listen to music that you find calming. Pick a time of day that you can routinely use for your practice, i.e. before breakfast, before bed, after work, etc.
To start, make your meditation time short and achievable. Start with 5 minutes and add on 5 minutes, as you feel ready, working up to 20 minutes or longer.
Remember to:
- Shut the door.
- Turn off your phone (including your cell phone).
- Let your family or roommates know that you are not to be disturbed.
- Have a timer, if you want to sit for a specific period of time.
Settle In
If you will be sitting for longer than 10 minutes or are feeling stiff from your day, practice some warm-up yoga postures and breathing techniques to prepare your body for meditation.
Suggested stretches:
Cat stretch (http://www.yogajournal.com/poses/2468)
Cow stretch (http://www.yogajournal.com/poses/2467)
Child’s pose (http://www.yogajournal.com/poses/475)
Suggested breathing techniques:
Take a couple of minutes to close your eyes and do one of the breathing techniques listed in the Pranayama section. If you have a cold or your nasal passages are blocked do not practice nostril breathing. Breathe through your mouth and practice Equal Breath.
* Remember to set your timer after you have done any of your preparation stretches and/or breathing techniques. Allow an extra minute to settle in to your seated position.
Take your Seat
Sitting
You can sit cross-legged or over your heels using cushions and blankets to elevate your hips. If you have any discomfort sitting on the floor, even with cushions and blankets, sit in a chair with your feet planted on the floor (or a stool, book, etc, if feet do not reach the ground).
Posture
Sit with your back tall, sitting firmly in to your seat. Feel your lower abdomen draw in as if it your flesh is gently hugging itself to your pelvis. Extend up through your spine and the crown of your head skyward. As you lengthen your neck, gently draw your chin in and slightly down as if holding something fragile between your chin and neck.
Take the time to create a seated meditation posture that works for you. If you become stiff or sore while seated, continue meditating and stretch or lie down. Your body will be able to sit still for longer with time.
Meditate
The key to any meditation practice is to observe your thoughts without participating in them. Whenever your thoughts begin to wander, bring your attention back to observing what you have chosen to focus on for your meditation: your breath, stillness, visualizing a peaceful place, a feeling and/or word, etc. It is the nature of the mind to think and as thoughts pop up in to your mind, acknowledge them and let them go without labeling them or evaluating them. With practice you will be able to keep your focus longer and less and less thoughts will distract you.
Follow one of the sample mini-meditations or one that you already know and like. Close your eyes and rest your tongue towards the roof of your mouth allowing it to soften and expand in all directions. Soften your jaw and the flesh of your face. Close your eyes and direct your gaze to the centre of your brow or down to your heart (the centre of your chest) or another gaze point that you find works for you.
End Meditation
Once you hear the beep of your timer, deepen your breath and sit quietly for a moment with your eyes closed. Notice any sounds in the room, any sensations in your body, and how you are feeling. Gently take some stretches while seated or while lying on your back if you are feeling stiff.
Optional Intention
Take a moment for a positive intention for yourself, someone you know and/or the world.
To practice meditation, designate an area of your home for your practice. All it needs to be is a clear space for you to sit in silence. If you need to drown out some external noise, listen to music that you find calming. Pick a time of day that you can routinely use for your practice, i.e. before breakfast, before bed, after work, etc.
To start, make your meditation time short and achievable. Start with 5 minutes and add on 5 minutes, as you feel ready, working up to 20 minutes or longer.
Remember to:
- Shut the door.
- Turn off your phone (including your cell phone).
- Let your family or roommates know that you are not to be disturbed.
- Have a timer, if you want to sit for a specific period of time.
Settle In
If you will be sitting for longer than 10 minutes or are feeling stiff from your day, practice some warm-up yoga postures and breathing techniques to prepare your body for meditation.
Suggested stretches:
Cat stretch (http://www.yogajournal.com/poses/2468)
Cow stretch (http://www.yogajournal.com/poses/2467)
Child’s pose (http://www.yogajournal.com/poses/475)
Suggested breathing techniques:
Take a couple of minutes to close your eyes and do one of the breathing techniques listed in the Pranayama section. If you have a cold or your nasal passages are blocked do not practice nostril breathing. Breathe through your mouth and practice Equal Breath.
* Remember to set your timer after you have done any of your preparation stretches and/or breathing techniques. Allow an extra minute to settle in to your seated position.
Take your Seat
Sitting
You can sit cross-legged or over your heels using cushions and blankets to elevate your hips. If you have any discomfort sitting on the floor, even with cushions and blankets, sit in a chair with your feet planted on the floor (or a stool, book, etc, if feet do not reach the ground).
Posture
Sit with your back tall, sitting firmly in to your seat. Feel your lower abdomen draw in as if it your flesh is gently hugging itself to your pelvis. Extend up through your spine and the crown of your head skyward. As you lengthen your neck, gently draw your chin in and slightly down as if holding something fragile between your chin and neck.
Take the time to create a seated meditation posture that works for you. If you become stiff or sore while seated, continue meditating and stretch or lie down. Your body will be able to sit still for longer with time.
Meditate
The key to any meditation practice is to observe your thoughts without participating in them. Whenever your thoughts begin to wander, bring your attention back to observing what you have chosen to focus on for your meditation: your breath, stillness, visualizing a peaceful place, a feeling and/or word, etc. It is the nature of the mind to think and as thoughts pop up in to your mind, acknowledge them and let them go without labeling them or evaluating them. With practice you will be able to keep your focus longer and less and less thoughts will distract you.
Follow one of the sample mini-meditations or one that you already know and like. Close your eyes and rest your tongue towards the roof of your mouth allowing it to soften and expand in all directions. Soften your jaw and the flesh of your face. Close your eyes and direct your gaze to the centre of your brow or down to your heart (the centre of your chest) or another gaze point that you find works for you.
End Meditation
Once you hear the beep of your timer, deepen your breath and sit quietly for a moment with your eyes closed. Notice any sounds in the room, any sensations in your body, and how you are feeling. Gently take some stretches while seated or while lying on your back if you are feeling stiff.
Optional Intention
Take a moment for a positive intention for yourself, someone you know and/or the world.
References:
A Woman’s Book of Meditation by Hari Khar
Khalsa
Meditation Week by Week: 52 Meditations to Help
You Grow in Peace and Awareness by David Fontana
The Heart of Yoga: Developing a Personal
Practice by T.K.V. Desikachar