“How do I meditate?”

How to meditate

It is my sincere wish that these suggestions help you learn how to meditate. These are general guidelines. I am not advocating any one approach, philosophy, or school of thought. The important thing is to do it with an clear and honest intent. (For the record, "Tibetan Buddhism" myself.)

The best suggestion I can give you is to make meditation a daily habit. Schedule it, put it in your calendar, set an alarm, be regular about 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.

The more you do it, the more you'll do it. I've found that once I began, I couldn't not do it.

Find a quiet place without noise or distractions. Turn off your cell phone. Lock the cat outside. Put roommates, partners, kids on notice. Make a space for yourself. Defend it if need be.

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. This position is called Dhyani Mudra.

Close your eyes. Or keep them open slightly, gazing downward. Relax.

Focus on your breath. Allow your breath to come and go at its own rhythm, never hurried nor forced. Use your diaphram and stomach to fill and empty your lungs completely. Relaxed, deep, full breaths.

When thoughts enter your mind, let them go. Just breathe. Focus on nothing. Let whatever stray thoughts enter your mind float away without attachment.     Relax.

10 minutes is a minimum. As you meditate more, you may discover a natural interval, that period of time when you feel like you've sat enough. 15 or 20 minutes perhaps. Use this free online meditation timer as a tool.

When you're done, take your time. There's no need to jump up and rush back out into the real world. Open your eyes. Gaze without focusing. Collect yourself. Take your meditation out into the world with you. Reap the residuals.

Repeat once or twice daily. Make it a habit. There's a strong ROI for the time invested.

When you're ready, there are plenty of meditation books to guide you. (This is a great excuse to use your library card.)

No, I'm not going into mantras, visualizations, chants, or any other techniques here. I'm not here to advocate anything other than 10 minutes sitting meditation every day. Pure and simple.

Meditation is relaxing. It combats stress and tension. You may find that you sleep better. Dream differently. You may perceive things in a new way. It's good for you.

A big shoutout and much love to my dear Mother for nudging me into Tibetan meditation, Christian woman that she is. Thanks Mom! And my deepest prayers for a long life for His Holiness the Dalai Lama.