In Introducing Meditation, we described the basic form of meditation as focusing the mind on a chosen object and bringing it back to that object when it wanders. We can, of course, do this anywhere. Here we outline how we might create a more formal meditation practice.
We can think of this effort as part of the meditation itself. It will help us calm our minds and leave the day’s activities behind so we can enjoy our meditation.
To create a meditation session, it helps to focus on three simple decisions: finding a time and place to meditate, and figuring out the best posture for it.
Time
We don’t have to be rigid about this. Shorter, more frequent meditations tend to be better than longer meditations less often. A daily practice at a regular time is a good habit. We can change the time as needed and miss a day here and there.
A timer can also be helpful. Set it for the length of the intended session. We can always go longer, or stop sooner.
Place
If possible, it helps to meditate in the same place. A corner of a bedroom, a chair by a window, or a seat anywhere pleasant is enough. Wherever we sit, we want to make sure it is clean and well-kept. Perhaps put out a flower, light a candle, or place a Buddha or other inspiring image there. A Buddha image represents our potential, and these gestures will help us connect with that.
If we’re traveling, it can be fun to improvise. Beaches, mountains, and expansive vistas make wonderful meditation spots.
Posture
We tend to associate meditation with sitting cross-legged on the floor. This is difficult for many of us, especially for sustained periods. There is certainly no requirement to sit like this. It is perfectly fine to meditate in a chair.
It usually takes some experimentation to find a good meditation posture. The goal is to find a position in which we can be both comfortable and alert. Here are a few ideas:
- Let the spine be reasonably erect, not too relaxed, not too rigid.
- Relax the shoulders.
- Rest the hands comfortably in the lap. Traditionally, the palms face upward, with the right fingers resting on top of the left and the thumbs touching.
- Lightly close the eyes, or leave them slightly open.
Our guided meditations will remind you of these ideas.
Feel free to experiment. As we become more familiar with meditation, we may discover small things that make sitting easier and more comfortable.
Time. Place. Posture. If we put a little effort into those, we will have a great foundation to develop our meditation practice.