Learning to Meditate

Meditation is the foundation of training the mind. It comprises a rich collection of practices that cultivate focus, stability, insight, and awareness. We can think of meditation as exercise for the mind. Just as physical exercise strengthens the body, meditation strengthens the mind. Similarly, just as reading about the benefits of physical exercise will not make us physically fit, intellectual knowledge about meditation will not make us inwardly fit. Meditating, and putting what we gain in meditation to work, is the springboard for our inner journey.

Meditation is a space that we carve out each day to turn inward. It is important to follow meditation instructions that are clear and precise, but we do not have to be too rigid. We can develop a way of practicing that suits our own style and personality. The length, frequency, and objects of meditation, for example, might vary from one person to another and will evolve over time as we gain experience.

The object of meditation is what we focus our mind upon during the meditation. In meditation we do not "space out" or allow the mind to drift. Meditation always involves an object. We want to anchor the mind on an object and keep it there, so it is important to decide ahead of time what the object of our meditation will be.

There are many possible objects for concentration meditation, including physical objects such as the breath or mental objects such as a visualized image. We recommend beginning with the breath and adding additional objects later. To set the object, we have to decide exactly how and where we will focus on the breath. Our recommendation is to breathe in your normal pattern, very naturally. Then pick one spot where you feel the breath. One possibility is the abdomen, where the belly moves in and out. Another possibility is the tips of the nostrils, where you can feel the breath coming in and out. The important point is to make a clear commitment to that location.

At the beginning of your meditation, take a few breaths to relax, then focus the mind on your object of meditation. Bring your attention to it and try to keep it there.

Do not be in a hurry to make your meditation practice longer or more complicated. There are many types of meditation, some simple and some involving extensive visualizations. It is tempting to want to do them all, and tempting to think that the more complex your meditation, the more advanced your practice. However, this is a false assumption. Sometimes the simplest meditations can be the most potent, and one's capacity to do more complex meditations may not be a reflection of inner growth or development but simply a reflection of the desire to achieve. We recommend sticking with the simple for a while, even longer than you think necessary. Even when you do extend your practice, come back to the simple every now and again.