Meditation

How to meditate

Meditation is both simple and difficult, easy and hard. It is my sincere wish that these suggestions help you learn how to meditate. The important thing is to do it with an honest intent. These are just general guidelines. I am not advocating any approach, philosophy, or school of thought.

The best suggestion I can give you is to make meditation a daily habit. Schedule it, set an alarm, be regular about it. The more you do it, the more you'll do it. I've found that once I began, I couldn't not do it. As my wise friend Michael Shapiro told me, "Do it first thing in the morning." If I read the newspaper, check my email, or listen to NPR first, my head is too full to empty it.

Find a quiet place without distractions. Turn off your cell phone. Lock the cat outside. Put roommates, partners, kids on notice. Make a space for yourself.

Assume a comfortable position. You can sit in a chair or on the floor, whichever is most comfortable for you. Feet flat on the floor if sitting. Back straight but not rigid with your neck bent down slightly.

The tip of your tongue should rest lightly on the roof your mouth just behind your top teeth. Relax your tongue.

Place your hands in your lap with you palms facing up, with your right hand on top of your left with the tips of your thumbs touching (Dhyani Mudra).

Close your eyes and relax. Or keep them open slightly, gazing downward. Focus on your breath. Allow your breath to come and go at its own rhythm, never hurried or forced. Use your diaphram to fill and empty your lungs completely.

When thoughts enter your mind, let them go. Just breathe. Focus on nothing. Relax.

When you're done, take your time. There's no need to jump up and rush back to the real world.

Repeat once or twice daily. Make it a habit. Allow your life to grow and bloom.

A big shoutout and much love to my beloved Mother for getting me hooked into Tibetan meditation, Christian woman that she is. Thanks Mom!