When we first beginning to meditate, there are many
habits that we fall into that prevent us from achieving
a peaceful, state to make any real progress. There
are habits of worry, restlessness, judging
ourselves or our practice of meditation, excessive
movement which can become distracting,
overeating, overindulging in smoking or drinking,
complaining, and finding fault. There also are
certain habits that we can do to assist our mind to
get into a place of meditation, and to begin to
make some progress in your practice. Here are
some hints:
Consistency of Time: It is better to meditate at the
same time every day. It is also usually easier to
meditate early in the morning because the Earth is
more still, your mind is quieter and the day-to-day
activities have not started yet. But if you can’t do it
early in the morning, be consistence with the time that
you meditate during your day, and do this every day
if you are able.
Consistency of Place: It is also beneficial to have the
same place, so that your mind can make recognition
of familiar things that are around and begin to feel
secure there. The mind is like a small child that needs
routine. Chose a certain corner of a room or room of
your house that you will consider your meditation
space. If you cannot leave out your props each day,
collect them and then with each time you can display
and use them in that space once again. Consistency
of time and place assists the mind with that feeling of
safety and security.
Familiar Props: Having the same things that you
use consistently helps greatly in your meditation
process. Again it is a sense of trust, safety and
familiar that aids the mind to become quiet. A
suggestion of some props includes your choice
of prayer cloth, which can be draped over your person.
Drape cloth for an alter that you set up. An alter,
or table that will have all of your meditation items on it,
a bell or chime, or Tibetan bowls to announce the
beginning and end of your meditation, prayer beads
or mala beads, inspirational books, or prayer books,
candle or small light, incense, a mediation pillow,
mat, or roll, special pictures of landscapes or saints or
spiritual leaders, or special items like a feather, or
blessed materials, shells, small stones etc, small
tickless alarm clock.
Creating a Routine of Actions: In creating habits for
meditation, a routine says to your mind that it is time
to meditate and get quiet. The routine might include,
first a preparation of purification. This could include a
bath, or simply washing your face and your hands with
cool water, and then patting your face dry prior to
starting your meditation. Next an acknowledgement
to your higher self, or god, is appropriate. You could
do this by putting your hands together in prayer
position over your heart, which indicates you are
centering your heart, and opening your heart, then lift
your hands to your forehead, to acknowledge your
third eye or center of perception, and then bring your
hands back down to touch your heart. It is an indication
that you are coming back to your center and that is
where you will begin your meditation. It is also an
intention of purification of heart and mind. After
purifying yourself physically and mentally, you might
chose to light an incense, set out your props, and light
a candle. You could ring a chime or a bell and let the
sound resonate in your ears and through your body.
If you enjoy meditation with music it is appropriate to
turn on your music softly prior to your beginning. Next
you may begin your breathing to center your mind, and
cover yourself with your prayer shawl or blanket.
Meditation is the stillness of the mind and a
reconnection with your inner spirit. It could be a
time of reflection, and a period of question and
answers, or simple a time of less thoughts to offer
you peace. Here are some tools to help you get to
that quiet place.
First for the novice, an appropriate duration of time
is 5-10 minutes. Do not overtax yourself when you
first begin. As you progress the duration of time can
increase to 10-30 or 40 minutes, or for an hour or
more. When meditating, we try to shut out the
outside stimulus and force the mind inward.
This is one reason that you try to sit as still
as possible in the session. You are discarding all
physical distraction and sensations. It is important to
sit in the most comfortable position that you are able
so that you will be able to sit still for a period of time.
Prior to beginning your meditation, you could stretch
your neck and move your head up and down and to
either side, stretch your back a little and your shoulders.
When you prepare in this way it is more likely that you
will not be distracted by physical tension.
As you begin to meditate watch and observe your
thoughts without any judgments or condemnation.
When you have observed your thoughts for a while,
begin to call the mind back like a little child. “We are
breathing, we are letting go of these thoughts now.”
Refocus on the breath coming in through your nose again,
if you become disturbed or distracted. If you are fearful be
assured that nothing here can hurt you, this is a discovery
of your inner self and a return to your TRUE nature.
Once you have become accustomed to meditating you
will be more comfortable with your true nature and
realize that you are created to be naturally peaceful, and
joyful, and that is the natural state of your being.
There are different techniques to get you to that silent
and still place. Breathing is very important for trans-
porting you to that place, a sound mantra like OM i
s helpful, a guided meditation, an open eye meditation
that lets you have a focus on one particular object,
point, or picture or candle can immediately take you to the
still place, focusing on music, or particular elements of
the music can accomplish that stillness. You can chose
one or more of these techniques to get you there.
You could also have a meditation of questions and
answers. It is important to write down the questions that
you wish to ask before you begin, so that there is a flow and a
direction of the meditation process. Have a note pad so that
you can write down the answers that come to you.
Usually it is the first answer that comes to you. Write that
down, even it you do not understand the reference. Write
down everything until it feels complete and then move
on to the next question. The question and answer period
may go on for a few meditation sessions so do not become
discouraged if you don’t get all of the answers immediately.
Also do not judge yourself or call yourself inadequate
if you are not getting the responses that you want.
Mediation takes practice and intention to do it well.
Also one needs to become accustomed to how s/he
receives that information personally.
Ring the bell, to signal the conclusion of your meditation
session, or turn off your alarm when it rings. After the time
is up and your meditation has ended, begin to stretch
and loosen your neck and shoulders, and your back and
perhaps your arms and legs. Breathe big breaths in to
bring you from that deep place. Do not force yourself
beyond your time that you told yourself would be the
amount of time for that day. There are other days to
extend the time.
Meditation takes a lot of practice and time.
There are many mental and physical obstacles to over-
come. The mind is always active and always
condemning. It judges you harshly without cause,
it holds you guilty, it keeps you in a fearful place,
it believes that it is under attack, it says empathically
that you can never change, it is full of resistance
and self loathing. The mind never speaks of
your true nature, which is joy, love, compassion
for all creatures, kindness, deep wisdom,
abundance, and the unlimited free flowing capacity.
It is also helpful to keep a journal of your
spiritual progress and your meditations.
Which techniques work best for you, how often
do you get to a still place, is there anything that
came up that you did not expect, are you
causing yourself stress in a process that is
designed to bring more peace and stillness for
you, are you judging yourself? Can you make
a change to comfort yourself, are you receiving
your answers during a Q & A period.
A Note On Meditation And Breathing.
Breathing can start out big and full and then
gradually become diminished and more silent.
It is part of your focus that leads you to that still
place. When you are meditating you are letting
the mind rest on a new focal point other than a
million thoughts of worry, anxiety, fear and what
you will do in the next moment or the evening.
Remember a funnel, it has a great capacity
coming into the top but it is coming down through
a progressively narrower opening, until it passes
through only a tiny opening. The same actions
are occurring when you are limiting your thoughts
to one or more focal points. Letting go of
distracting thoughts, worry, and fear, and focusing
on less and less until you are at a still place.
Focus: Earlier I told you that there are steps
to get you to that still place, the focal points that
draw your mind into a still and quiet place. One
focus is the present moment, only this moment is
what you are focusing on at this time. Another
focus is the steady breathing coming into your
physical form, or the OM sounds resonating
through your mind and body, still other focuses
include the elements of the music like running
water that you are training your ears to pick out,
or the music itself, in a guided meditation you are
letting images form in your mind and that
becomes a focal point, and in an open eye
meditation you are letting your eyes become trained
on a physical point that you can see, and gradually
you let your mind come to an internal focal point.
All of the focal points are designed to assist you to
get into the resting place of the mind where the
mind becomes secondary. When the mind is
resting and not complaining, condemning or
judging then you become aware of your unlimited
nature, of your gentleness, and divine essence.
It is a place of realization of your TRUE SELF and
in knowing and remember that you become
so comfortable with your expanding and unlimited
nature that you only wish to rest in that place.
My suggestions to you are practice, get relaxed,
get settled, don’t judge, do not compare yourself
to others, allow yourself to learn and progress at
your own pace, encourage yourself, and reassure
yourself when you need to, and keep on
practicing and challenging yourself out of your
comfort zone. Do not listen to the mind’s
condemnation of you. It is only false ramblings.
Reward yourself for your effort. Be good to yourself.
katscoolcorner@yahoo.com 201 970-9340
Yoga Kat-aka Katheryn Hoban is a yoga instructor with twelve years of experience. She teaches children’s yoga ages 3-6,7-12 and adults privately in NJ. She is the Author of the Book DAUGHTER BELOVED which is coming out next year. She has created a children’s affirmation CD (ages 3-6) and an adult affirmation CD. She is available for speaking or writing engagements. Yoga Kat can be reached at katscoolcorner@yahoo.com or 201 970-9340
