There are numerous meditation processes, and you need to find one that suits your aptitude and temperament. See how to start the meditation process.
We describe below some of the techniques we have found to be effective for most people. Try this process first, and if it does not work for you, let us know and we will give you additional choices.
How to Start the Meditation Process
To start the meditation process practiced by us in the evening meditation classes consists of three steps:
- Relaxing the body;
- Spreading loving-kindness and
- Awareness meditation.
We now describe these steps in greater detail, step by step:
1st. Relaxing the Body
We sit down comfortably on the floor or in a chair and close our eyes. We mentally visit different parts of the body from head to toe and right to left to relax them.
We bring our entire attention and focus to that part. Feel all the physical sensations coming from that part, and try to detect any tension, unease, or pain.
If we do find any tension or unease, we relax and let go of it. You will find that bringing awareness to any tension makes it go away.
Thus, we move from one part to another—head, face, neck, shoulders, hands, chest, abdomen, thighs, legs, feet, fingers, etc.
Gliding our attention smoothly and gently, we relax them one by one as we go through the whole body. It typically takes 3 to 4 minutes. Once the body is relaxed, we turn our attention to the mind.
2nd. Spreading Loving Kindness
In this step, we create a positive environment around us by spreading feelings of love, friendship, kindness, and compassion.
We imagine that our body is filled with feelings of love and friendship; every cell in our body is permeated with the glow of loving friendliness, and we are spreading these feelings around us.
We imagine that these feelings emanate from our bodies and enter everyone around us. We imagine that everyone in the room is filled with feelings of love, friendship, and compassion.
We may also transmit these feelings to our friends and family members who are not present in the room. After filling the space around us with positive vibrations, we imagine these vibrations leaving the room and filling the entire cosmos.
This practice, which lasts about five minutes, creates a positive attitude inside and outside of us and reduces our negativity.
3rd. Awareness Meditation
This is the main and most important session to start the meditation process. We describe the next four variations of this meditation:
- Breadth Awareness
- Heart Awareness
- Thought Awareness
- Present-moment Awareness
You can practice any one of these awareness meditation processes. For beginners, though, we recommend the first two types of meditation.
1. Breadth Meditation
In this meditation practice, the breath serves as our focal point, guiding us to cultivate mindfulness. The journey of breath begins at the nostrils, coursing down the lungs, causing the stomach to gently rise.
Our task is to select a focal point in this passage—commonly the nostrils or the stomach—and steadfastly fix our attention on it.
Without attempting to manipulate the breath, we keenly observe its natural rhythm. As we inhale, we witness the breath entering the body, and as we exhale, we observe its departure.
This process demands effortless observation, allowing the breath's automatic flow to guide our focus. Should thoughts intrude, we calmly acknowledge them and redirect our attention to the chosen point.
The essence lies in maintaining unwavering awareness of the breath, creating a serene space where distractions are fleeting, and fostering mindfulness.
2. Heart Awareness Meditation
This meditation is similar to the breadth awareness meditation but differs in that we focus on the region of the heart (left side of the chest) instead of the breadth.
We imagine that the heart region is the center of our consciousness, our source, the root of our existence, and the seat of our being.
With this feeling in mind, we keep our entire attention focused on the heart region and become one with the being.
If thoughts arise and take our attention away, we gently bring the attention back to the heart region as soon as we become aware of the distraction.
Again, we do not make any effort to stop thoughts; we simply disengage from attention from the thought process and let it rest in the heart region—the seat of our being.
3. Thought Awareness Meditation
This meditation illuminates the continuous stream of our thoughts, often overlooked in the hustle of daily life. The essence lies in conscious observation and acknowledgment of these thoughts.
As thoughts arise, our attention is directed, leading to a brief inner silence. A cascade of thoughts unfolds, forming an unbroken chain until refocusing on the thought process brings forth tranquility once more.
The goal is a repeated return to this thought awareness, understanding that a lengthy chain is natural before awareness surfaces, devoid of guilt or failure.
The technique promotes regular attention to thoughts and embracing silence when thoughts recede.
Discouraging thought Suppression underscores the importance of embracing awareness and bringing any attempts to stifle thoughts into the illuminating light of consciousness.
This meditation cultivates a mindful space where the ebb and flow of thoughts are observed with non-judgmental awareness, fostering a serene connection with the present moment.
4. Present-Moment Awareness Meditation
This meditation technique centers on anchoring attention in the present moment, fostering awareness of both physical sensations and mental phenomena.
By grounding ourselves in the "now," we become witnesses to the unfolding of consciousness. Whether it's the intrusion of sounds, bodily discomfort, or the chatter of the mind, our focus remains on observation.
Thoughts, inherently tethered to the past or future, disconnect us from the present. Yet the essence of this practice lies in acknowledging these thoughts without attachment.
In the absence of thoughts or when thoughts are observed consciously, one dwells in the present moment.
The practice extends to embracing all perceptions—sounds, images, and thoughts—while firmly residing in the present.
Through this meditation, every door of perception is opened, inviting the complete panorama of experience as we learn to anchor ourselves in the eternal flow of the present moment.
Conclusion
While you meditate, you should keep a few things in mind. To start the meditation process is not doing anything; it is the process of undoing.
Meditation does not accomplish something; it is to let go of our accomplishments. To start the meditation process, we do not become something; it is the letting go of becoming.
To start the meditation process does not require effort; it is letting go of all mental efforts. It requires a subtle effort—an action of alertness and awareness that transcends the mind.
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