A while ago a friend introduced me to the concept of Zen philosophy.
It was mentioned in passing, and I was left to explore the subject on my own.
At first the teachings of Zen appeared to be an unsolvable riddle; however, there was something about the paradoxical concepts of Zen that seemed to hold an inherent truth, though I had no idea why.
What I did know was that Zen meditation held the key to the riddle.
But what was the key to Zen meditation? The instructions for meditating were deceptively simple, just focus on your breathing while seated in a comfortable posture.
Is that it? If there was more to it, I certainly wasn't getting anything else out of those enigmatic Zen teachers.
The truth is - much like any other skill worth mastering, meditation requires time and commitment.
Deeper understanding is achieved through progress.
Getting started with meditation practice Here are the essential instructions for beginning meditation practice.
There are other concerns you may have, which I'll try to address further on in the article.
1 - Set aside time in your schedule.
It will be impossible to sit still, and focus on the present if you have other things that you need to do.
Set aside 10-20 minutes where you know you won't be interrupted.
2 - Grab a pillow You don't need any special equipment for meditation practice.
If you can sit somewhere comfortably, then you have everything you need.
Some people prefer to sit in a chair, while others might want to invest in a zafu and zabuton.
It's up to you.
As long as you can sit for a little while without your limbs falling asleep, then you've chosen a good spot.
Make it a habit to meditate in the same spot daily.
This is your happy place.
3 - Before sitting do a light stretch This helps to relax any tension in the body, and clears the mind; it also helps you remain comfortable for extended periods of sitting.
4 - Get into a comfortable seated position As I said before, this one depends on you.
If you are flexible then you may want to try the traditional lotus position.
If you have back problems, or your legs fall asleep when you cross them, then you can sit on a couch or even lay down.
I don't recommend laying down, unless it's absolutely necessary.
The point of meditation is not to fall asleep.
Meditation is about attaining a relaxed yet alert state of mind, make sure your posture helps you reach this state.
5 - Now, clear your mind and focus on your breath This part is easier said than done.
Something that I find beneficial is to begin with a few deep belly breathes.
If you aren't familiar with belly breathing, then I recommend doing a bit of research.
It's also called diaphragmatic breathing, and it's very beneficial for you.
It can help reduce stress throughout the body and is a more efficient, natural way to breath.
Focus on the sensations of your breath as it enters the body.
Feel how the air cools the nasal cavity as it rushes into the lungs.
Listen to how deep the breath sounds when you really pay attention to it.
I know, it can be boring, but that's kind of the point.
You'll begin to notice the richness of the moment as your meditation progresses.
For now, just remind yourself how beneficial the practice is and why you're doing it, then gently return your awareness back to the breath.
Dealing with expectations It's not reasonable to expect to sit down with a perfectly serene mind and have the secrets of the universe unravel before you.
However, It's up to you if you want to hold such high expectations.
Best of luck with that.
Do your best to cultivate a playful attitude; it will help you avoid disappointment if you don't attain instant clarity.
I've found that it's much more rewarding to challenge the extent of my own patience.
Will I allow myself the time to sit and relax without worrying about the day-to-day drama? Can I afford to spend this time for reflection? I hope so.
Otherwise my meditation practice would be short lived.
While short periods of meditation practice do have long term benefits, please don't expect everything to come all at once.
With patience, the rewards of meditation will gradually bring about larger changes in your life.
The only thing you should strive to anticipate is the wonderful feeling of your next breath.
Bring all of your attention to the next breath that will bring life into your body; the next breath that will allow you to have the thoughts that run through your mind; the next breath that will allow you to enjoy time spent with loved ones; the next breath that brings a pleasant sensation of joy and energy and aliveness.
Other than that don't anticipate anything! Controlling the mind - is it possible? Fighting against a tide of thoughts flooding the mind can stir up feelings of frustration.
That's completely to be expected! Your mind doesn't like the feeling of being out of control.
It may often try to reassert itself as the guiding force, bringing your attention back to its comfortable sense of self.
So acknowledge it, then go back to your breathing.
Notice that the thoughts are simply passing by, impermanent as a cloud.
They have the power to stir you, to incite emotions and make you want to act; however, you can choose not to react to any of these things.
How else do you expect to free yourself from the endless cycle of thinking? If you are taking up meditation, then you must realize how it can help you deal with distracting or otherwise unproductive thoughts.
There are other ways to deal with the problem, but I find that meditation is the most direct.
Well I suppose there is always death.
No feelings, no perception, no problem.
There will always be problems to resolve in life.
Thoughts about what your plans are for this weekend, or something that upset you a few days ago, have no relevance to this present moment.
These thoughts are simply distractions that serve no productive purpose.
As such, it's best to make the effort to let them go.
If a string of thoughts begin to form around a subject, make yourself aware of what's happening and promptly return to meditation.
One of the benefits of practicing meditation is that you will soon recognize your mental habits.
In this way meditation will help you realize the attention that you are giving to your thoughts.
It's only attention that brings these thoughts into creation.
Once you learn how to focus your attention away from a wandering mind, you will begin to notice the simple pleasure of being in the present.
Being in the present The phrases "be here now and live in the moment" may be cliched, but there is a reason they are used so often.
They aptly describe the state of mind you are aiming for with meditation.
A relaxed yet alert state is a good balance to strive for; it will help you experience present awareness to its fullest extent.
Commit to the practice and try a variety of methods There are countless meditation techniques.
Some will work better for you than others.
Don't be afraid to try different things.
Once you find something that works stick with it.
Some people will find that it's quite easy to pay attention to the breath.
Others may feel fidgety, as if their body is coursing with energy and they are unable to sit still.
The variety of meditation techniques exist because we are all unique.
Find the technique that fits your particular style, then master it with every ounce of concentration at your disposal.
Here are few key points to remember: - The breath and the mind are interconnected, paying attention to the breath is a powerful way to focus the mind.
- It's important to have an objective attitude towards thoughts and feelings that arise during meditation.
Observe them, and let them go.
- Do a body scan every so often.
If you feel tension, do your best to relax that part of the body.
Please take all of this advice lightly.
If something works for you, then use it; otherwise feel free to disregard it.
If you ever forget whats important for meditation, let these words be your guide: "Smile, breathe and go slowly" - Thich Nhat Hanh