Basic Meditation Instructions

Anyone who has ever sat down and meditated, has also come to the conclusion that the mind can be very erratic. The ancient yogis use the phrase “monkey mind” to describe the mind and how it jumps from thought to thought, like a monkey swinging from branch to branch. One of the biggest mistakes one can make is to think that you are going to be in wrestling match with yourself until you tame your damn mind. This kind of attitude will leave you frustrated and tense. It is very important to understand that you are not going to shut your mind off or attain some supernatural state. You are just going to sit and be with whatever it is that arises. The instructions are very clear within the basic meditation process. The ego wants to make the meditation process more complicated then it is. Here are some basic instructions to get you started: 

• Take a comfortable seat. You can be in a chair or sit on the floor. If you are sitting on the floor, ensure that your knees are not higher than your hips. Your spine should be aligned, with your shoulders dropped and relaxed. Your ears should be centered overtop of the shoulder. 
  
• Find a point that you can rest your eyes on. 

1. If you are sitting on the floor, let that point be four feet in front of you. Make sure not to drop your chin when looking down at the floor. 
2. If you are sitting in a chair, focus your eyes straight ahead. Again, make sure your spine is properly aligned and you are maintaining an S-curve with your vertebrae. Poor posture will cause mental laziness and affect your alertness. 

• There are many meditations that have you close your eyes, but for this one keep your eyes open. It will help you stay alert and reduce sleepiness. 
  
• Now bring your attention to your breathing. Keep your mouth closed and breathe through your nostrils. 
  
• Focus on the way the air comes through your nostrils and down your throat, filling the lungs. Follow the breath as it leaves your body in the reverse order. 
  
• When your attention wanders from observing the breath—you have fallen into focusing on a thought – maybe even a stream of thoughts. 
  
• No big deal. Just recognize that you have left the present moment—label the thinking as thought and come back to an inhale. 
  
• Repeating this process of losing your focus on the breath and coming back is what creates a stronger and more stable mind. 
  
• Judging yourself or being hard on yourself when you are lost in thought will only cause more thought. Learning to touch thought with your awareness and return to your breathing will cultivate the ability to let go. 
  

The process of letting go of thought and coming back to the present moment can be viewed as a repetition. The more you catch yourself (repetitions) and come back to the present moment, the more your mind will become familiar with the present moment. This will create mental and emotional stability. 

Begin with 10 minutes a day—optimally in the morning upon awaking. This is when your mind is the most placid. You will also begin noticing that your mornings are less rushed and you feel more peaceful. Work towards 15 minutes or more and meditation will surely change your life!