There is no “right” way to meditate. The essence of meditation is free-form; it’s letting go of conventions and experiencing life in the flow.
As you begin to sit it might be beneficial to adhere to certain guidelines. Meditating at a set place and time helps to establish a pattern which makes it easier to practice daily. Never feel that you have to meditate a certain way; this itself is an attachment which must be released. Meditation can happen anywhere at anytime.
I sit twice a day for 20 minutes per session. I wake at 5:00 AM for my early meditation. I strongly suggest setting the alarm for your morning meditation. It’s easy to put off this session for things like breakfast or an extra 20 minutes of sleep. Set the alarm and stick with it!
“Do not do things on and off. Practice your sadhana every day with greater and great intensity.” ~ Swami Ramdas
I designate a quiet spot in my home as a meditation zone. This practice invests the area with a spiritual energy which can improve your meditations. Immediately after waking I sit in my spot with back straight and legs crossed. A straight back keeps you alert.
Once I’ve found a stable position I glance at the clock. From that point I have 20 minutes to observe. I simply begin to watch every thought and feeling which travels through my mind.
Some mornings I have a strong urge to be controlled by a thought but I’ve reached the point where I can let go of this desire quickly. You are in control of the thought. Never think that it’s the other way around. You allow the thought to arrive and leave. It has no power over you. The same concept applies to your feelings.
If you are letting thoughts and feelings go, you’re meditating. If you grab a thought and begin to plan, remember, or dwell on the future, you’re not meditating. Like me, you probably think 95% – 99% of the time.
Meditating is letting go into the flow. It’s not being this or that. It’s just being. Whatever happens you allow to happen and move on to the next moment.
Sometimes I observe my breath when meditating. This helps to develop concentration. I feel the sensation of my breath traveling in and out through my nose. I don’t visualize the breath. I feel the sensation which it creates in my nostrils. Sometimes I feel the breath in my upper nostrils. At other times it creates a sensation on the rim of my nose. It can feel like a heavy hammer or a light feather. I just watch it.
The idea is not to control your breathing. Just observe your breath as it occurs to the exclusion of all other distractions.
When following my breath I might an itch. I attempt to note the sensation and let it go. On some mornings when my concentration is intense I can do this. On others I give in and scratch. Either way, no big deal. After the moment I try not to get annoyed with myself for giving into the urge because that itself is a feeling which is to be embraced and released.
After meditating for a period I know when the 20 minutes has expired. This is why I no longer set an alarm. I’ll glance at the clock and it’ll either be the 19th or 20th minute. If you tend to clock watch it’s better to set the alarm. Don’t fight your nature. Just go with the flow.
I repeat the same meditation at night.
My Meditation Routine:
- I meditate twice a day for 20 minutes per session
- I use an alarm so that I wake at a set time
- I sit with back straight and legs crossed in a spot designated for meditation
- On some morning I proceed to observe my thoughts, on other mornings I follow my breath
I don’t become attached to any method because I know that meditation can be performed at any place and time
I’ve shared my meditation experience. What is your meditation ritual?
Photo Credit: Ray by tanvach, on Flickr
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