If there’s a baby who could dash to and fro across a room moments after it was born, then it would be one great miracle and mystery, don’t you think? Not to mention, freaky.
We all crawled first before we could walk, and we walked first before we could run. It took time. It took practice. We all went through a gradual process before we became experts in putting one foot before the other.
That’s how it is with meditation, too. It takes time and practice to learn, but it could easily become a normal part of your life once you do.
If you’re just starting out, you’ll definitely “stumble and fall”. But don’t give up! Here’s a simple meditation technique that will help you master the basics.
Find a place where you can be alone and undisturbed for 20-30 minutes. Eliminate all possible sources of distraction and wear comfortable clothing. Make sure the room is neither too warm nor too cold.
You can sit on a chair or cross-legged on the floor. Rest your hands on your knees and keep your back straight. Close your eyes and relax. Spend a few moments settling down.
Next, breathe in and out slowly and deeply. Inhale through your nose and exhale through your mouth. It’s time to awaken your awareness.
Pay attention to how the air passes through your nostrils, expands your chest, and distends your stomach. Focus on the sensations as you breathe in and out.
Once you’re attuned to your breathing, start measuring your breaths. Inhale for 8 counts, hold it for another 8, and exhale for 8 counts as well. Do this for several minutes. If 8 counts seem too long, feel free to reduce the number.
When you’re meditating, try to keep thoughts out of your mind as much as possible. Focus on the activity at hand. Stay with your breath and the sensations your body feels. If a thought distracts you, quickly snap your attention back to your breathing. It’s important to stay with the moment.
Bring your meditation to a close. Inhale and exhale normally several times and then slowly open your eyes. Spend a few seconds of just being there and stand up gently. Enjoy your new and heightened sense of awareness.
Understand that learning how to meditate doesn’t come overnight. It may take a few tries before you can perfect this technique. So, be patient with yourself and do your best to practise it daily.