Chapter 4

Getting Started with Meditation

Meditation is the true wake-up call, providing direct experience in matters of awareness, understanding and well-being. Reading about meditation can guide you through the labyrinth of self-knowledge, but experience is the only way you can achieve it. Just keep in mind that the meditation experience is meant to be beneficial, but it can become derailed by unrealistic expectations and goals.

Setting the Stage

You can avoid the disappointment that follows the failure to reach unrealistic goals by setting the stage for a meditation practice that you will look forward to. When you’re just starting, think of meditation as the creation of your own oasis, a place where you will refresh yourself. When you first think of an oasis, imagine the dry, lifeless terrain surrounding it. That could be the landscape of your work and lack of leisure. You have journeyed for a long time through this region to reach your destination, and now you are approaching it. You may be excited to enter this zone, or perhaps you’re relieved. In either case, you’ve arrived.

Your Meditation Oasis

In the beginning, you will want to select a place where you can begin your meditation practice and continue at your pace, in your own style, without distraction. Ideally this would be a dedicated room or garden for meditation. If you can’t dedicate an entire room, try to avoid placing a shrine in a closet or bathroom, because this subconsciously marginalizes your practice. It would be better to partition part of a main room with a screen or furniture. If your meditation space will be located outside, make sure you have a comfortable chair, bench or cushion, and avoid extremes of heat and cold.

Obviously, a place where interference is at a minimum is ideal. You should find a space where the telephone can be turned off and sounds from other rooms can be shut out. Electronic and electrical equipment can also be a nuisance. The continual hum of a computer fan or the low buzz of a fluorescent light will be distracting when you are starting to focus your attention inwards. Make sure you can easily shut down these machines without jeopardizing your safety or comfort.

Removing Distractions

A cluttered space is a distraction. We are often warned against scattering homework or bills on the dining room table or the bed. This is to avoid contaminating the places where we eat and sleep with reminders of stressful or unpleasant tasks. The same goes for your meditation space. Piles of unopened letters and shop receipts have their own hypnotic power that you may need to escape. An orderly, clean environment encourages the feeling of readiness and ease.

Most of all, your meditation space should not be a place where foot traffic will disrupt your focus. An area where others will be eating, ironing or watching television isn’t a good choice. Members of your household should not be passing through your space. This will be your sanctuary, so it should offer peace and privacy from the outside world.

Of course, you have to work with the space that you have, and most of us are not lucky enough to have an ideal space to meditate. Complete elimination of distraction is neither possible nor desirable, because the annoying elements in our spaces become grist for the mill of meditation. Behind every distraction is some attachment waiting to be uncovered and diffused, some adjustment in attitude that needs to be made. So strive to have a clean, orderly, inspiring, out-of-the-way place to meditate, but realise that this will never be entirely the case. Even monks and nuns living the cloistered life have physical and mental distractions, which says that these facets of existence can sometimes only be endured or transcended – not eliminated.

If your space has a window, a natural vista would be helpful for beginning a meditation practice. Trees, bodies of water and patches of earth are visual aids for ‘detaching’ from thoughts and emotions. Of course, not everyone has the advantage of living near natural sites. You could create one of your own.

Perhaps you are fortunate enough to have an exclusive, quiet space that is not frequented by the busy members of your life. Allow as much of the natural environment to prevail. Natural light from one or more windows is valuable. With so many workers performing their tasks indoors in modern times, the sense of nature’s rhythms in both the course of the day and the seasons is seriously diminished. This cuts us off from positive influences and the connection with natural life.

Finding the Right Accessories

The meditation environment can reflect your personal tastes and your goals. You can experiment with this, choosing those elements that suit your personality and home décor. No matter what type of meditation you work with – traditional, secular or your own eclectic version – you’ll need some accessories in the beginning and throughout your meditation practice.

Comfort is an important concern. You may be spending some time in this space, and you don’t want to be discouraged if it feels uncomfortable. You should be able to maintain a comfortable temperature, and keep a warm blanket or throw nearby in case it gets drafty.

The wall space that surrounds you is another consideration. You may want a blank canvas for your initial meditation practice, or you may feel more at ease with the usual décor. Then again, you may want to choose special wall hangings, a set of favourite prints or a painting. Many meditators pay great attention to such details in their meditation room, but keep in mind that your approach may change. Because you may be experimenting with different meditation styles in the beginning, an elaborate space may change into a simple one in time.

Lighting is another point that you need to resolve. Whether you have access to a lot of natural light or depend on artificial sources, make sure it can be adjusted to minimum and maximum levels. Candles are often used for focus in meditation, but they pose safety problems if not supported securely. Likewise, incense should be burned in suitable containers that will catch the hot ashes.

Plants and flowers are other additions to the meditation space that can lend a connection to nature and create a fresh atmosphere. You can even use plants as visual reminders of your meditation practice. Each time you water the plants, you will be reminded that you will also need the refreshment of a meditation session. And as the plant grows, so will your proficiency in personal growth and self-awareness.

Music is a big consideration for the beginner. You may want to incorporate background music to get in the mood for meditation, or it may be necessary to balance outside, distracting noises in the dwelling or the street. You can also find useful training CDs and inspirational recordings that are preliminary tools for meditation.

Be careful when you choose music. Some sounds can stimulate thinking and memories; others can induce lethargy. You will also need a sound system that allows for continuous play or programmed selections, so that you don’t have to adjust it continually.

Understanding Body Basics

Successful meditation does not depend on your ability to conform your body to the traditional ‘lotus’ position of the yogi, sitting cross-legged on the floor. But a few guidelines are necessary for productive and comfortable meditation.

Your Spine

First and most importantly, allow your spine to be upright and immobile. This position allows for optimum breathing and less strain on the body overall for maintaining one position over an extended period. Nothing should interfere with circulation. Besides a practice of proper breathing to aid circulation, the right posture ensures that the entire body can oxygenate without hindrance.

For the spine to be upright, you will be either sitting or standing for meditation practice. For now, we will focus on traditional sitting meditation. Which is best: a comfortable chair or the solid surface of the floor?

Sitting postures require a firm foundation, but at the same time, enough padding should be under you to promote circulation and comfort. Few chairs can accommodate the spread of a seated person with folded knees at the sides, so the floor is a good place to begin. However, you may not be able to sit cross-legged for any number of reasons and so a good chair will be necessary.

The second consideration is what to do with your limbs. If you are sitting on the floor, should your legs be crossed or folded? Should your feet be tucked under you or at the side? You’ll need to do some experimentation here. And just because someone you know meditates in a perfect, folded-leg position doesn’t mean you’ll be able to do so straight away. Keep in mind that circulation is more important than how your position looks.

If you plan to sit in a chair, the same guidelines apply. However, your feet must be supported – either by the floor, a footrest or a cushion.

Wear comfortable, loose-fitting clothing for meditation, appropriate to the location and occasion. Athletic clothing may be OK in a yoga class, but it may not be in a temple. When you have found a style or tradition that is likely to ‘stick’, consider investing in garments and tools appropriate to the particular tradition and level of initiation. While clothes and accessories will not buy spiritual insight, they do help to set the tone for the meditation session and should not be disregarded.

Try sitting in several different positions. If, within five minutes, you start to feel numbness in your feet, legs, knees or bottom, get up and move about for another five minutes. Then try another sitting position. Do this until you find a position that doesn’t impose any restrictions or discomfort for at least 15 minutes at a time.

Your Hands

When you’ve found your optimum sitting position, what should you do with your hands? You may have seen illustrations of meditating persons with their hands positioned in strange poses; these are called mudras (Sanskrit for ‘signs’). They assist meditation by focusing the body as well as the mind. But that is a science for later discovery; for now, you want to decide the most comfortable way to start. If your hands sweat easily, you may want to keep them open, palms up. If they get cold easily, you may want to place them downwards, on your lap or knees. Another comfortable position is to place them on your tummy, either folded or interlaced.

Your Eyes

Your eyes are the third consideration: will they be open or closed? This is another personal preference, and it depends on the environment you’ve selected as your meditation space. Whether the available light helps you become still and relaxed will determine your choice. However, the eyes-open position is the ideal way to begin meditation, so you don’t confuse the practice initially with rest or slumber. Since one of the goals is to raise awareness and harness the mind, using your eyes to notice detail, focus attention and connect with nature is essential. When groups of people meditate, though, closing your eyes can help avoid the distraction of others around you.

Sitting Postures

The lotus is regarded as the standard sitting posture of meditation. You’ll see it depicted in diagrams for the yoga student, and frequently in Buddhist images from China, Tibet and Japan. Although it is an accepted way of sitting in the Far East and Middle East, it’s not as easily achieved in the West, and that can be a big deterrent when starting a meditation practice. There are variations on this posture though, and everyone can find one that is suitable. Variations on the lotus posture are covered in the following sections, but keep in mind the following caveats before you begin:

For sitting meditation, the lotus posture is viewed as the ideal way to connect the body with the vital energy of earth. Like a lotus, your trunk is akin to the flower’s root, grounding itself to the stabilizing force of the land. At the same time, the watery regions of thought and emotion surround you, yet the meditation process enables you to float through them unaffected.

Burmese Lotus

The Burmese lotus is so named because it is the sitting tradition of Southeast Asia. The legs are folded, one in front of the other, so that the calves and feet of both legs are resting on the floor. This is a good beginning posture.

Half and Quarter Lotus

For the half lotus, while seated, just one leg (whichever is more comfortable) is folded upwards to rest on the opposite inner thigh. The other leg is tucked under the first. This position takes some practice. The quarter lotus is similar to the half lotus, except that instead of resting on the thigh, one leg is resting on the calf of the opposite leg. This posture is easy to negotiate.

When sharing space with a housemate or family members, you may want to arrange your meditation time when you will not likely be interrupted. When one individual in a group starts a meditation practice, it often influences others to follow suit, at least in spirit. Quiet time is valuable to all, and it is beneficial to share in the flow of reflection and peace that meditation brings.

Full Lotus

While seated, the legs are folded upwards, with the right foot placed on the left hip and the left foot placed on the right hip. The hands rest on the knees. An advanced version of this posture is the Baddha Padmasana, where the hands are crossed behind the back and the big toes on either side are grasped. Your chin is then pressed down and your eyes are focused on the tip of the nose. This posture is not recommended for beginners.

Standing Meditation

You may find yourself at a time or place where traditional sitting meditation is not possible. If that should be the case, standing meditation is quite effective, although it may not be comfortable position for extended periods of time. Any meditation lasting less than 15 minutes is adaptable to standing meditation.

The keys to comfortable standing meditation are standing upright and maintaining balance. If you become tired, lean your back fully against a wall. Then you can conclude the meditation session.

Stand with your spine upright and your shoulders straight. This isn’t a military stance, because that would be tiring. Instead, your shoulders should be evenly balanced on both sides. Your chin is tilted slightly upwards but not stretched. Stand with your feet about 30cm (12in) apart, far enough to balance your weight evenly. Your hands may be placed with palms against your thighs. Or you may find it more comfortable to hold both hands close to the centre of your body, palms inwards. Do not cross or fold your arms.

Prone Meditation

Prone meditation is also called lying meditation and in yoga, shavasana, or the Corpse. Despite the eerie name, this posture makes it possible to maintain mental and physical stillness while lying down.

Start by choosing a firm surface. If you’re on the floor, make sure it is padded enough not to press against portions of the body and cause numbness. If the surface is too comfortable, such as a mattress, it may encourage lethargy and sleep. Try to find a happy medium.

Lie flat on your back, with your spine touching as much of the floor surface as possible. Relax your neck and shoulders, and allow your arms to relax with open palms about 15cm (6in) away from your body. Look directly up without stretching your neck in any way. If the light from the ceiling is too strong, use a floor lamp instead.

Make arrangements to deal with unexpected interruptions. Turn your phone to silent or switch it off. Make sure the cat is out, the dog is in – or the birdcage is covered.

Finding the Right Time to Meditate

When is a good time for meditation? The diurnal (daily) clock is the one that we set our conscious life to, but few people are aware of the subtle forces at work each day. At sunrise, the environment is illuminated and natural life awakens. Depending on the time of year and geographic location, the sun may begin to warm the earth, and the temperature arouses certain animal species to either come out into the light or retreat. At noon, the sun is directly overhead and light and heat are at their most intense. Midday is a vital time, and the life force is at its peak. At sunset, the light diminishes as it sinks below the horizon, and most active life begins to withdraw. The midnight hour is also a pivotal time of the day, although few are awake to appreciate it.

These four periods are regarded as the ‘peak points’ of the day, the diurnal rhythm. The sun is either on one of the horizons (east or west), the midheaven (at noon), or the nadir (at midnight). This is how it is viewed both astronomically and in astrology. Although each has a different perspective on the meaning, both agree that these peak points are the vital times of the day and influence human behaviour in profound ways.

So when should you meditate? Actually, the peak points of the day are when you are most ambitious and may want to practice, but these times often conflict with other duties. Many people find it most useful to start the day with a morning meditation. By clearing the mind and consciously experiencing stillness, the day does not seem as daunting or ordinary – whichever the case may be. An early evening meditation similarly stills and clears the mind of the day’s events.

Whatever time best fits your schedule, try to keep it away from mealtimes. If you have not eaten for several hours, a growling stomach may interrupt your meditation session. And if you’re meditating straight after a meal, the digestive process could similarly be disruptive. Besides, sitting for an extended period just after eating tends to compress the esophagus, bringing on acid reflux or heartburn.

Some yoga texts say that the two hours before sunrise are optimum for deep meditation. Not everyone is able or willing to make the switch to early morning hours, but try it at least once. A holiday, pilgrimage or retreat may make it possible. It also helps to form the intention to arise at a specific time just before falling asleep the night before.

Knowing How Long to Meditate

There are conflicting guidelines on the length of a session depending on the meditation system in question, so in the beginning it’s up to you to decide. Some recommend 45 minutes; others say that 20 minutes is enough of a meditation break to make a difference.

Setting a timer or placing a clock in your meditation space may be useful in the beginning, but you don’t want the clock to rule your session. In fact, the passage of time is always monitored by the subconscious mind. In meditation, this awareness often comes forward. So, set yourself up mentally for a 15-minute meditation session, and stop when you think you’ve achieved it. If not, try it again the next time you have a session. As meditation is a process of becoming aware, the passage of time will make itself known soon enough. Remember, you are leaving the world of schedules and moving into the timeless.

Once you have decided on meditation timing, you must commit to following it consistently. There may be times when this is not possible, though after a while you will find yourself able to meditate at any time and, eventually, any place. Remember that this is only a commitment to yourself, and not to any one person or long-term goal. It’s a gift of time that you are investing in your well-being.

Practising One-Breath Meditation

Everyday life continually poses challenges to our inner peace. In the midst of a stressful episode, whether at home or at work, we often long for the peaceful moments that a secluded, quiet meditation offers. But the real world doesn’t offer such moments when they’re most needed. We have to create them. At these times, a conscious pause can refresh the body and mind just as well as an extended meditation session. All that’s needed is the desire to stop and take action – or no action as the case may be.

If you’re squeezing meditation in between daily responsibilities, you aren’t allowing enough time for a good practice. Waking up an extra 15 minutes early could remedy that, or moving errands to just one part of the day instead of scattering them throughout the day could ease up on the time crunch.

If you find yourself at a standstill at work, feeling that you’ve come to the end of the rope you’re climbing, stop. Remind yourself that this is an opportune time for momentary meditation, to refresh and relax your mind from the climb. Pause all thoughts and remind yourself that your inner peace prevails at this moment. Think of that peace as a place within you. Straighten your spine as you do this, and lift your chin upwards. Focus your eyes above your head, at the ceiling or wall. Take a conscious breath, slowly and deliberately. Think of your place of peace opening its door as the air fills your lungs. On exhaling, appreciate the moment for allowing you to pause, and return to the work at hand.