1.
Take a seat – while you can certainly meditate while standing, most teachers
recommend being seated on the floor, legs crossed – you can also use a cushion
for support!
2.
Close your eyes – the purpose is to eliminate or distance ourselves from
distraction as much as possible,
so that we can
focus on what is happening within the mind.
3.
Breathe – every practice starts with a renewal of concentration on the breath –
try not to think, and
simply let air flow in and flow out naturally.
4.
Observe – as your breath deepens, pay attention to the body’s signals. Relax
your back, neck, and
shoulders as needed. Give yourself time to “settle in.”
5.
Let the mind wander – lots of beginners report “racing thoughts” syndrome.
That’s fine and normal.
Relax. With time, the mind will find its balance.
6.
Start within – once you’re feeling calm, begin to focus on the whole self:
mind, body, and spirit together.
Expand this space with
thoughts of compassion and love.
7.
Move away from “I” – focus thoughts and intentions on loved ones, friends,
family, and teachers to
cultivate what is known as Loving-Kindness Meditation.
8.
Get a rhythm – for many, this can mean using aides like malas (meditation
beads) to count repetitions of
certain mantras. But you can always start out by saying
“peace,” “courage,” or any other intention you
wish to nurture.
9.
Be patient – if any of these steps feels rushed or unnatural, that’s all right.
You’re allowed to practice
more than once, and you don’t have to get the right
“feeling” every time.
10.
End when you’re ready – meditation doesn’t have to close on a specific word or
phrase; simply opening
your eyes will signal your completion.
