Before writing about how to meditate I would like to provide some guidelines for meditation. This is necessary for successful medition-
1. Chose an area in your home or
workplace that will be used only for meditation and
no other purpose. If that is not
possible chose a room or place that is calm and peaceful, and will be free from
unwanted intrusion, such as people passing through, telephones ringing and
excessive noise.
2. Wear light loose fitting comfortable
clothes.
3. Set aside a specific time of day to
practice meditation. The most effective times are early morning and early
evening. Rise a little earlier in the morning to practice your meditation if
you have a busy household or are going out to work or try to set a time in the
early evening if that is more convenient. The early morning is usually the most
effective time to meditate as the mind is rested from the previous nights sleep
and has not become distracted by the activities of the day yet.
4. Allow enough time for the actual
process of meditation. 20 to 30 minutes should be sufficient for beginners.
5. Practice regularly. For meditation
to be most effective the time and place of practice
should be the same every day. This
conditions the mind for being prepared and receptive to your practice, and the
mind will be conditioned to focus more quickly once a regular pattern is
established.
6. Begin your meditation by withdrawing
your consciousness from the outer world. For the moment set your concerns and
worries aside. Forget about the past, present and future. Ask your mind to be quiet
but do not force the mind, as this would create unnecessary stress and tension.
Detach from your thoughts and outcomes. Allow the mind to be a silent witness,
watching the activity of your mind but not becoming involved.
7. Close our eyes and withdraw your
senses. Gently close out any distracting sounds and become absorbed in your practice.
8. Do not meditate on a full stomach.
9. Do not meditate when angry or
depressed, or disturbed by your emotions.
10.Do not force or rush your practice
of meditation.
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