If you have been blaming time for your lapses in the meditative department, the following quote from Ajahn Amaro (Buddhist monk and teacher) should shake that inertia away and make you reflect.
‘If you have time to breathe you have time to meditate. You breathe when you walk. You breathe when you stand. You breathe when you lie down.’
Yes, it is as simple as breathing; may not be as easy though, with trains of thoughts crisscrossing at high speeds – at all times. But there is nothing that cannot be learned, more so with online guided meditation courses. There are, of course, simple-to-follow steps that could help you get there as easily.
Here are a few, culled from various online sources, to seek intervention, rather relaxation of the meditation kind.
To begin, remember, the trick lies in practice. Do not give up if random thoughts make it difficult to tune your mind. Practice, practice and more practice. That is what will help lead you through the tunnel of thoughts towards enlightenment, or at least to oneness with yourself.
Morning time
Morning is the best time to meditate and reflect for a variety of reasons. You are fresh, your mind is not overworked with office stress and you have a designated time. It is important to have a specific time frame so as to follow through on a daily basis.
Two-minute break
Two minutes is all you need to get into the sublime act of meditation. Increase the time gradually, as you move along. Do it in little installments, so that the time spent is about 10 minutes by 6 to 8 weeks of meditation.
Place for meditation
While meditation as an act could be done anywhere, anytime, finding the right spot to practice and reflect would help you reach your destination easily. It could be a corner in your bedroom or a quiet place in your garden, but the idea should be to ensure it is comfortable for the designated time. Although the traditional position for meditation is with crossed legs and hands on the laps, you could adapt to the style that is comfortable for you. But, having said that, meditation is an art that could be followed even when you are walking in the park or commuting to work or home.
Get started
Meditation is, basically, about focusing on your breath. Pay attention to your breath – as you inhale, and follow it through as it fills your lungs before exhaling. Counting the inhales and exhales as one and two, respectively, would sharpen the focus.
Don’t give up
You will, undoubtedly, find your mind wandering all the time. The early days of meditation are fraught with interruptions. But don’t give up. Simply bring your focus back again to the breathing exercise with counts of one and two. And reflect, do not give in to doubts about the rights and wrongs of meditation. You will find your happy place soon.
Worry not
It is common to believe that meditation is all about clearing the mind of all thoughts, as if you are wiping a black board clean. Your thoughts will not stop in a press button mode. Persistently trying to stop thoughts will only lead you to more thoughts. The best way to plug it into a right mode is to keep your attention focused on breathing. Instead of abruptly cutting the thoughts and trying to get it back on the task at hand, give the thought that is occupying your mind some time and slowly shift it to your breath.
Know yourself
Meditation is definitely about getting to know oneself, and that calls for structured practice of focusing your attention so that it leads you to it. As thoughts creep in and anxieties work alongside, use your little breathing exercise to get an understanding of your complex mind. What is important to remember here is to cultivate a loving attitude towards yourself. Make friends with self to find all the goodness you hold. Sharpen your senses to see, smell, feel and touch the world around you with your eyes closed.
Happy meditation!
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