Get Started with this Simple Silent Meditation Practice

Although you may want to experiment with meditation CD’s all you really need to meditate is to be able to sit down and close your eyes. The following procedure is one of the most effective techniques for taking us beyond the level of our thinking mind.

During this silent meditation practice we can either innocently observe our breath or introduce a mantra. If we are using a mantra we internally hear the sound of the mantra (such as so hum) and when we observe that we have become distracted by other thoughts, sounds or a sensation in our body, we easily bring our awareness back to the mantra. If instead of using a mantra we are observing our breath the same procedure applies. When we become distracted we bring ourselves back to watching our breath. With regular practice this simple procedure can have a dramatic impact upon the quality of our lives.


To Begin a Daily Practice

*Pick a time of day and schedule an appointment with yourself.

*If possible, create a special meditation space.

*Let others know you would appreciate privacy, shut off phone, etc.

*Sit comfortably with a straight spine. Use a chair or something to support your lower back if needed. It’s important to remain fairly comfortable during the entire meditation.

*Use a clock, watch or alarm (with a gentle chime) to help you keep the time.

*Decide the length of time for your meditation and resolve to keep this commitment to yourself.

*Close your eyes and begin by gently observing your breath as you inhale and exhale.

*Begin silently repeating a mantra (or continue to simply observe your breath). When your mind becomes distracted or wanders easily bring it back to the sound of the mantra (or if you are not using a mantra, keep coming back to the awareness of your breath.)  Continue to easily drift back and forth between the mantra (or your breath) and any other distractions.

*Be gentle with yourself and try to let go of any expectations during the meditation, knowing that whatever experience you have is exactly the experience you need today and that it is not necessary to judge your meditation by the experiences you have during meditation.

*During the meditation if you notice sensations in the body simply return to the mantra. However, the meditation shouldn't be too uncomfortable and if the sensations are strong, stop meditating and rest your awareness in the part of your body with the discomfort until the sensations have dissipated and you feel comfortable enough to finish your meditation.

*After your time is up, be still and rest for a few minutes. Take some deep breaths and gently stretch, taking your time before moving back into activity.


Try to Commit to Practicing for at least 30 days

Anything we do regularly for an extended period of time becomes a habit. Try and make meditation one of your healthiest habits by practicing daily for at least 30 days. During this time, remain aware of what impact your meditation practice may be having on your daily life, health or sense of well being. If you notice an improvement - Yea! You're hooked.