(This is a guest column by Ramji.)
Interested in meditation, but don’t know how to start? Here is a simple approach to help you begin your practice.
It is best to meditate when you can give the practice your full attention. This is also the reason for practicing seated, rather than lying down. Most likely you would fall asleep if you practiced lying down. Meditation can be practiced anytime, but morning is ideal because the mind is fresh, having just returned from the deep sleep state. Also, it is important to meditate before eating. Having a full stomach will distract you from the practice and you may become sleepy.
In the beginning you will find it difficult to sit for very long. I suggest using a timer and starting with five minutes and gradually increase to twenty or thirty minutes. More is not necessarily better. Five or ten minutes of stillness is better than an hour wrestling with your mind. As Arjuna said, Trying to control the mind is like trying to control the wind. It is better to take a relaxed approach, as we do with yoga asana giving it our full attention, but without straining.
To begin, assume comfortable seated position, with your spine straight. You can sit in a chair or with your legs crossed on the floor. Close your eyes and begin to feel your breath as it flows in and out. With each exhalation, begin to let go of any tension in your body. Devote several minutes to this as preparation.
Sitting quietly, turn your awareness to your thoughts. Watch your thoughts as they rise on the screen of consciousness, just as you would watch clouds passing in the sky, without attachment, without judgment. You can acknowledge each thought in the beginning, just as you would notice an interesting shape in the clouds, but then let it pass. One may get your attention and carry you away, just gently bring yourself back to watching. This can be the most difficult part of the practice, because the thoughts will distract you. The image of an airplane rises on the screen of consciousness and suddenly you’re on a fantasy vacation. Be patient with yourself. Let your session be what it is. Do not struggle. Just come back to being the witness. You will do this over and over and each time it will improve.
After witnessing your thoughts for a while, turn your attention to the space between and behind the thoughts. It is like looking at the deep blue sky between the clouds. In this space, there is peace and stillness. The Stillness that underlies all activity. This stillness, this peace is here all the time. Taking the time to rest in an awareness of this, your true nature, will help you to become more grounded in daily activities. If the mind is still tempted to run off, simply direct your thoughts to contemplating yourself as the Witness. Know this Self, the Witness, is eternal. The Witness is that stillness. The Witness is beyond your accumulated knowledge and experience. It is you at the deepest level.
After sitting for the time allowed for your practice, slowly return your awareness to your surroundings. You can close with a prayer, some chanting or simply take a few breaths and rise to begin your daily routine. See if you can maintain this sense of connectedness with the Eternal Self as you move through your day. Know this Self to be the same self in all beings.
Wishing you the Peace and Bliss that is your True Self,
Ramji
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Hi Ramji – thanks so much for this simple yet wonderful lesson. I haven’t tried watching the thoughts, as you say. I always drive them away, but must try this. But what do you mean when you say, bring the mind back gently? I mean, as soon as I discover that it has wandered away, I’m suddenly back in concentration, how do I do this gently?
Hi Sooraj- By gentle I mean without judging yourself for letting it wander. So when we wander off with a thought and catch ourselves doing it, the reaction (for some) tends to be, “oh no, I did it again!” Perhaps patiently would be a better word! I prefer watching, making an effort to be detached, rather than forcing the thoughts away. They tend to come back stronger when too much effort is applied. You might say it is like “ignoring” the thoughts to get past them.
Namaste Ramji,
I enjoyed your post very much. Although I do meditate every day, your guidelines are an excellent reminder of how to bring your mind back when it wanders.
I particularly like your image of the blue sky (peace) between the clouds (thoughts).
I would love to read more of your writings!
Thank you, Deviji. More to come.
Blessings,
Ramji
So when we wander off with a thought and catch ourselves doing it, the reaction (for some) tends to be, ?¢‚Ǩ?ìoh no, I did it again!?¢‚Ǩ¬ù
I tend to do this when I meditate. Can you clairify how I should react (or rather not react?) when this happens? Thanks!
Hi Ethan,
Try to witness without attachment …. somewhat like watching a movie that doesn’t really hold your interest … whe the mind carries you away, just come back to witnessing. Beating yourself up over will only increase the thoughts. Be compasionate and patient with yourself. Give it time … all will come eith practice. A few minutes in stillness is better than a half ahour of struggling with your mind.
thanks for it.
Great Instructions Ramji.
I enjoy the writings of Paramahansa Yogananda and Ramakrishna Paramahansa. Self Realization Fellowship, the organization founded by Yogananda has this set of printed Lessons where you can find all kinds of meditation techniques taught by the great yogis of India as well as spiritual advice for daily living and the higher science of Yoga. The have the website http://www.yogananda-srf.org .
Thanks
Jorge