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Mindfulness Meditation

I have to admit that it took years for me to get around to the point where I could start practicing meditation. I wish that I had started practicing sooner. Now that I regularly practice meditation, I cannot get enough of it, and it has become an important part of my daily routine. For me, I see meditation as having a personal relationship with yourself. I also see it as a way to rid the mind of personal chatter. I do not want to say that I space out and let my mind go totally blank. Any time I practice meditation, thoughts constantly creep up on me. When this happens, I have, over time, learned how to focus my attention back to the present moment. Like exercise, meditation is a work in progress. Some days after a session, I feel like I am on top of the world, but there are also days when I am just happy to be done with the session. I would never give up on it altogether; I just come back the next day to start the session all over again. My philosophy is, “If you can breathe, you can meditate.”

Below are a few Questions & Answers that will provide a more basic overview of meditation.

What are the benefits of meditation?

Common benefits of meditation include:

• Increased clarity, alertness and focus

• Better memory

• Reduced anxiety and stress

• Deep inner discipline

• Slow down your thoughts

• Increased sense of self...ability to be you

• Decreased blood pressure

• More compassion for yourself and others

• More creativity (not just for artists)

• Increased workplace performance

• Emotional balance

Do I need to sit with my legs crossed and eyes closed? What is the correct posture for meditation?

There is no one correct way to sit while meditating. You can sit on the floor, or in a chair or anywhere you can stay comfortable. Focus on keeping your back and neck straight, with your chin slightly down, feet on the ground and arms comfortably positioned on your knees or thighs. This will allow you to breathe comfortably and inhale fully. I would not recommend meditating while lying down for beginners, because of the high likelihood of falling asleep.

Where should I meditate?

Pick a quiet, comfortable place where you will not be disturbed. It is helpful to designate a specific place, purely for the purpose of meditation.

What should I wear while meditating?

Comfortable, soft clothing is preferred. Depending on your posture and how you are sitting, loose-fitting or stretchy fabric may be more comfortable when sitting for an extended period of time.

How long should I meditate for?

For starters, begin meditating only for about five to 10 minutes. As you continue to practice, you will be able to meditate longer. Ideally, you should meditate at the same time each day. It is a good idea to experiment and find the most suitable and logical time for you.

 Are there religious implications to meditation? Is meditation a religion?

 Meditation is a tool, a science and an art. All religions encourage and promote meditative practice, but they do not refer to these practices as meditation. One does not have to worship or believe in any higher power in order to meditate, because the experience is highly personal and experiential. You do not have to believe that meditation can bring you love and compassion. You can experience this for yourself, firsthand.

Should I meditate with my eyes closed or open?

Here also, I suggest trying both and seeing which one is the most comfortable for you.

THE TECHNIQUE - SHAMATHA MEDITATION

Shamatha is also known as “calm abiding” meditation.  The goal of this meditation technique is to help you to calm down the mind from distractions to achieve clarity and stability of the mind. 

Shamatha focus on the following

• Mindfulness of Body - Mindfulness of body creates a framework for our body

• Mindfulness of Breath- Mindfulness of breath involves simply breathing in and out through the nose.

• Mindfulness of Mind -   Mindfulness of mind involves making the breath the “object” of meditation, that is, placing the mind’s awareness on the breath. 

The Benefits of Shamatha Meditation

• It calms the mind

• Increases concentration

• Stops monkey mind

• Promote joy

• Increases inner peace

• Helps to balance emotions

• Makes you more productive

• Helps you to see reality outside of mental delusions

• Reduces prejudices

• Reduces stress

• Boosts immune system

• Promotes positive feelings

OUTLINE

Session 1: What is Meditation

•  Mindfulness: what is it? 

• What is it not (religious) 

• Our technique: shamatha vipashyana meditation (mindfulness-awareness) meditation 

• Where does it come from? 

• Benefits of meditation (physical, psychological) 

• Benefits of meditation (spiritual: compassion, insight) 

• Overview of technique 

Session 2: The Foundations

• Posture (detailed overview, whether seated on chair or cushion) 

• How to protect the body from injury 

• How to set up a home practice (regular place, regular time, keep it simple) 

• When ​not​ to meditate (some discussion of meditation and trauma) 

Session 3: Deepening

• What are the primary obstacles to meditation? 

• Giving up too soon 

• Becoming disheartened 

• Being too busy (for self-care) 

• Discussion of how each student experiences these (or other) obstacles 

Session 4: Now What 

• How do you keep your practice sustainable? 

• Add a bit of reading to begin or end your practice (something meaningful, enjoyable) 

• Keep the schedule simple (don’t try to do too much) 

• Add a practice journal to reflect on your experience of meditation 

• Stay connected with the teacher and community