Meditation How-To

Even though learning how to meditate is a very simple practice in theory, in practice it can be very difficult
to master. In a world of constant entertainment and instant results,
engaging in an activity that doesn't immediately "prove" itself to be working well can be frustrating.

One of the most common downfalls of meditating is that it can seem "boring." Sometimes
you're going to feel frustrated, antsy and distracted as you sit down to meditate. I've
spent entire meditation sessions focusing on problems at work, fighting off sleep, or
incessantly thinking about getting up to go do something else.

The key is to realize that this is part of the process. These experiences are very
common and you may be surprised - especially if you have a busy schedule - how long
15 or 20 minutes can seem when you sit down to meditate. I often struggle with feelings
of guilt such as "I don't have the time to be doing this... I should be accomplishing
something: doing the chores, cooking dinner; plus it's almost time for my favorite show
to come on television.

The key to success is not to judge yourself or criticize yourself. These thoughts
and emotions are symptoms of our busy, cluttered lifestyles! Meditation encourages
the practice of taking an "observer" view. To the extent that you can sit back and
watch your thoughts and feelings from a position of 'detachment' you will avoid
getting caught up in them and you will be able to release them more easily as you
return to your thoughts of centered-ness, one-ness, or focus that you are trying to
create through your meditation practice. It will become easier with time.

In my own experience, I find meditating in the morning is a little more peaceful. My
brain is still sleepy and I'm not yet caught up in the concerns of the day. However,
I've also meditated in the evenings after work or before bed time and found that
meditating then can be a good way to calm my mind and turn off the worries of the day.

The bottom line I can recommend to anyone learning meditation is to not worry objectively
about "how you are doing." Just focus on whether or not you are going through the
motions of the practice. Build the habit of practice first til it is solid, and then
worry more about refining your meditation techniques.

It's not a miracle, it's a discipline. It does have short-term benefits such
as relaxation and stress-reduction. However, the long term benefits are probably
not something you'll see instantly. That's OK!

Be patient and remember that you deserve to have time for yourself in each day. You've probably heard that before but if you're not committing the time to your meditation, yoga, exercise, reading
or whatever it is that you like to do, you're sending yourself a powerful message that it's NOT okay for you to take that time. This reinforces the limiting belief that so many of us suffer from. Inside we fear that we're not good enough and we don't deserve money, love, a healthy body or many of the other things we desire.

Prove to yourself each day that you are a worthy person. Take time for you and
don't feel guilty about it!

If you think you'll have trouble with sitting in silence as you begin your meditation practice
consider starting with guided meditation. Sometimes this is easier and more entertaining so therefore
it can be a great way to get started.