..::getting.started::..

Create an environment:
As a beginner, it is very easy to get distracted during meditation, so you will want to choose a quiet place to avoid any extra distraction. This means you may have to meditate early in the morning or late at night if you live in a noisy place! Many people like to bring symbols of their faith or other powerful images (like a cross or a Buddha figurine) into their meditation place in order to give them focus during meditation, but this is certainly not necessary. It may be helpful to burn incense (my suggestion: nag champa) or a candle to set the mood and help you clear your mind.

Lotus pose

What to do:
There are more ways to meditate than there are waves in the ocean, but we'll get to more of those later. Right now we'll start with an easy meditation--the count-every-breath meditation.

Sit cross-legged on the floor (you can sit on a pillow), your feet between your calf and thigh and your knees touching the ground *or as close as they can get without being uncomfortable*. This forms your connection to the earth. Keep your back straight, as if a string were running up your spine, out of the top of your head, and into the sky. Visualize this, and you will automatically hold your back straighter. A straight back aligns your chakras for meditation, but don't strain or force your back to straighten. You want to be comfortable and not thinking about if your back is straight enough. There are many mudras (how the hands are positioned during meditation), but let's try having your wrists resting on your knees, your hands resting palm-down. This creates a complete curcuit for your body's energy to flow through. If you want, you can try my favorite mudra--rest your hands palm-up on your knees, the tips of your thumb and forefinger lightly touching and your other three fingers out straight.

Now, close your eyes and lightly touch your tongue to the roof of your mouth. Breathe naturally but deeply through your nose, feeling your lower abdomen expand and contract with each breath. Your body should be completely relaxed, and your mind should be clear. Experience every sensation your body feels. Now focus on your breath, watching it flow in and out of your body. Count the first inhale as 1, then exhale as 2, the next inhale as 3, and so on. If you're counting breaths, and thoughts arise (other than the counting), re-focus on your breath and start your counting over at 1...and, yes, thinking, "Am I thinking?" counts as a thought! Simply be.

At first try, you may be lucky to get past 1, but, with practice, you will be able to count higher and higher. My tai chi teacher has been practicing since the '70s, and he can keep his mind quiet for only about 5 minutes, so believe me when I say that it takes practice! Try to practice for at least 10 minutes at a time, at least once a day. Meditating right before bed is a great idea--your mind and body will already be relaxed, so it will be easier to fall asleep, and you will sleep more deeply! Regular practice will help you learn more about your mind and body and how to better control them...talk about stress relief!

Turn off your inner dialogue for 4 hours and 45 minutes, and you will become a Buddha (enlightened one).

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