A Simple Guide to Meditation
To meditate means to engage in contemplation or reflection. This guide focuses on mindfulness meditation. The purpose of mindfulness meditation is to achieve awareness of what one is reflecting on or contemplating, also known as your thoughts. The purpose of your meditation is not to cease your thinking altogether, but to become aware of what you are thinking of and not dwell on your thoughts to the point of worry, where you are consumed by your thoughts.
How to Meditate
Start with finding a comfortable seated position. You can either sit in a chair, preferably one that has a back and where your feet can be placed firmly on the ground, or seated on a cushion, pillow, or bed where you can sit up straight and either extend the legs straight or having your feet underneath the opposite knee with your knees close to the ground as possible. Remember to keep your spine straight and your shoulders relaxed and far from your ears.
Once you are seated, take a couple of deep breaths to start off. The focus or returning point is going to be the breath. Wherever is best for focusing on the breath is for you, stick with it. This could be the air that passes through the nostrils or the belly and chest as they rise and fall on account of your inhales and exhales.
Any thought that arises must be acknowledged, but it doesn’t mean you have to dwell and build upon it. Acknowledge the thought and return to the focus point of your breath. This is where the real work comes in. There will be some sessions where you give into your thoughts. That is perfectly okay! The more you come back to your practice and put in the effort to acknowledge your thoughts and not let them overrule you, the easier it becomes.
Good luck!
