I want to start meditating, does anyone have any suggestions?

Question

I have decided that I want to start meditating. I hope to become more present and more aware through doing this. I am very new to this so any advice on ways to do this, or just general suggestions and feedback is welcomed

Answer 1

I work in a high stress job and use secular forms of meditation practice to help me to alleviate stress and anxiety.

Meditation is simply learning to live in the moment, when nothing distracts you and when you are not tied to the past or anxious about the future. In meditation you become peacefully aware of your real self. The more you use it, the more aware you become. When you learn to live life for each moment, to enjoy and appreciate life to the fullest at that moment, you suddenly become impervious to the myraid of doubts and fears that you've lived with all your life.

While there are many folks that seem to believe their particular mantra has "magical power", it really is the mindfulness that matters. The mantra is just one of the vehicles you can use to get there.

I developed a simple nonsectarian practice, but my background is in Buddhism - specifically Jodo Shinshu (aka Shin) Buddhism, Nichiren Buddhism, and the nonsectarian teachings of the Bright Dawn Institute (aka Kubose Dharma Legacy).

Here is the simple, yet potent, meditation technique that I use with some recommended resources as well. Specific posture does not matter. If you are uncomfortable sitting on the floor, you can sit on a chair with feet flat on the floor.

Since I have medical issues, I do a simple form of secular mindfulness meditation to relieve stress and anxiety. This helps to reduce high blood pressure and the frequency of headaches. It is a practice recommended by my primary licensed physician and is not encumbered by any superstitious nonsense.

I have actually studied a wide variety of religions and paths. Being more musically inclined, I was initially attracted to the practices of Jodo Shinshu (aka Shin Buddhism) and Nichiren Buddhism - with the combination of chanting a rhythmic phrase (Nembutsu or Odaimoku) and/or sutra recitation to a visual object (a scroll of Amida or a Gohonzon). This is a more active form of meditation as compared to the silent form (see below for that). So I decided to create a nonsectarian alternative in that vein. One practice that I find helpful in the vein of the Way of Oneness (the realization of interdependence) is to chant “Be One, Be Peace” in a position of gassho (palms together in front of chest with fingers pointing upward - a traditional gesture of respect) to an object such as a Dharma Wheel or a drawing of enso (a circle - you can paint one on a while sheet of paper with a Chinese style brush - traditionally the circle is not fully enclosed - just do a Google search on enso to see examples) as used in Zen. Five minutes of this every morning before work does wonders for my blood pressure and stress level.

You are more than welcome to use the chant if you think you may find it possibly useful.

I use two forms: “Be One. Be Peace.” for those who prefer a four syllable “mantra” like “Namandabu.” Or “Be One. Be Love. Be Peace.” for those who prefer the pace of a six syllable “mantra” like “Nam(u) Myo-ho Ren-Ge Kyo” or “Na-Mu A-Mi-da Butsu.” People who like (or are drawn) to chant are attracted to the rhythm.

For me, the purpose of any practice is to encourage self-reflection, internalizing this awareness , and wonder/gratitude/awareness of the interdependent forces of the Universe (Dharmakaya - in Shin this is symbolized as Amida Buddha which allows practitioners to perceive these forces as “compassionate” and “caring” thus allowing us to relate to them easier, or as the Gohonzon in Nichiren Buddhism which is a calligraphic representation of the “Ceremony in the Air” from the Lotus Sutra which is also a representation of the interdependent forces of the Universe).

There are a couple of simple techniques for silent meditation as well. You do not have to sit on the floor. You can sit with erect back on a chair. Many people say try for 15 minutes twice a day. I say start with a simpler goal - 5 minutes twice per day. The benefits include stress management and relaxation benefits which help the body, increased mindfulness and focus, and increased energy. The mindfulness can be a benefit to your spiritual life, but meditation also has "non-spiritual" benefits. Here are two easy techniques:

Breathing meditation - 1) Check posture. 2) Close your eyes and relax. 3) Focus on your breath entering and leaving your body. 4) Count breaths mentally one to four. Repeat. 5) Don't fight a wandering mind, but calmly direct it back to task. 6) Sit for a minute afterwards.

"Mantra" technique (choose a personal "calm" word or phrase that you will repeat in your meditation - it can be from your religion or something as simple as "one" or "calm" – I use the nonsectarian “Be One. Be Peace” or “Be One. Be Love. Be Peace.”) - 1) and 2) as above in the Breathing meditation. 3) Listen to your breathing and let it relax you with each breath. 4) Once you are relaxed, mentally "hear" your "calm" word or phrase in your mind. Let it repeat in your mind. 5) Don't fight a wandering mind, but calmly direct it back to task. 6) Sit for a minute afterwards.

That is all there is to these very simple but beneficial meditation techniques. Many people think that something "mystical" should happen during meditation. Most often "nothing" happens and "nothing" should be expected.

Oh yes, and it didn't cost me anything to learn nor were there any "initiations" involved.

Some good resources on "secular" meditation are "The Calm Technique" by Paul Wilson as well as "The Relaxation Response" by Herbert Benson. If you need more formal "assistance" or "training" then I would look into Natural Stress Relief which was founded by former Transcendental Meditation instructors upset at the rising cost and ongoing superstition associated with TM. They charge $47 for their training compared with the $2,500 that TM would charge you.

http://www.naturalstressreliefusa.org/

Also look at these websites on Buddhism on the nonsectarian Bright Dawn teachings which have a heritage of Shin and Zen Buddhism:

http://www.brightdawn.org/

http://www.heartlandsangha.org

I hope these are helpful!

Answer 2

Some people have a hard time meditating, others it is easier for. Here are some general guidelines:
1. Make sure you are in a dark or dim place, very comfortable, all alone, and very quiet. Anywhere you find particularly peaceful or relaxing is fine. Being out in nature is always nice.

2. You can be in any position as long as you feel relaxed and comfy. Your eyes should be closed.

3. Start by just focusing on your breathing and nothing else. Just in and out of your nose, and completely focus your attention on the breath and how it feels coming in and going out.

4. Try to feel peaceful, maybe repeating a peaceful mantra to yourself in your head will help. Try to "empty" your mind of all thoughts and leave the world behind.

5. The mantra could be a goal, something you want to be, somethig that inspires you, something that simply reassures you, etc. Or, you don't have to do one at all!

Good Luck!! =]

Answer 3

Changing your culture and meditating will do little or no to support if you do not move approximately them the correct method. What has a tendency to occur is; you suppose discontent, after which search a way out of it (more cash, special task, get inebriated, keep sober, some thing...) - regularly relocating to a couple perfect of "happiness". This is how the brain works, it defines "issues" after which produces "solutions". This works pleasant for issues that HAVE solutions a brain can provide, however with the "biggies" - love, loss of life, intercourse, god, cosmetic, reality, existence - "WHY AM I STILL DISCONTENT!" - the solutions that the brain offers ARE the obstacle! So if the meditation or culture you pick comes from brain (or its intricate accomplice, emotion), then they don't seem to be more likely to support. They will provide you a exceptional feeling of novelty, however this will likely quickly put on off. True meditation, and actual difference, come from a location that precedes brain. To enjoy this, or obtain a few awareness of it, you have got to move to anybody who's aware of this location. Any idiot can educate you guided meditation, mantras, yoga or some thing, however there are only a few individuals that may get to the foundation of the obstacle. Where to move? Who? I propose those individuals, a few alive, a few lifeless - Mooji, Krisnamurti, Barry Long, Eckhart Tolle (Barry Long's scholar), and Gurdjieff. There are others - however all will first of all strike your brain as bizarre, dull, boastful or unusual (as all are talking to a side of you that's no longer-brain - brain thinks no longer-brain is insanity, undoubtedly). The extra you gain knowledge of to enjoy and comprehend non-brain - which correctly is an highly candy and functional factor (as very younger senseless youngsters exhibit), the extra your existence will difference on its own, with out your complicated and careworn brain suffering to do it. : )

Answer 4

start with a "mantra" -- you can look it up.. but it's basically a short phrase or even a single word that is connected to the way you want to feel or what you want to achieve. i.e. "i am calm" "i am peaceful & open." or even just "oohhhmmm." play some soothing music in the background without words, like Enya or some other "new age" music as you repeat this phrase or word over & over to help "center" yourself & induce concentration.

if you need something more involved, try guided imagery tapes or books , there are some really good ones. or even yoga.

Answer 5

Meditation is GREAT! I find that the only real prerequisites to a good meditation is quiet and comfort. I have had many a good session on my living room couch. Go online and find a good mantra that you can repeat to yourself, close your eyes, clear your mind and see where it takes you. I'm excited for you, good luck, and enjoy the journey!

Answer 6

Try getting some meditation cd's. They even sell them at the dollar store now! You can also check them out for free from your local public library.

Answer 7

Meditating is good...
start with reading magna carta or similar books...
candle, open windows, silence no tv,etc...
you can even do it in the tub...but be careful not to fall asleep///

I stopped doing it though because it really got me of this earth...it got scary...
It works for some people though.
just don't over do it.