GUIDE TO PRACTICE
Learning how to be still is the method of meditation.
The process of cultivating stillness begins in the body. You may be guided to keep your head, neck and trunk relatively straight while sitting in a meditative posture. You may begin with the physical practice yoga (asana) to prepare your body to sit more comfortably.
Then it is time to show up on a regular basis. It is best to practice in the same comfortable posture (on a cushion or a firm chair) at the same time and the same place every day. The mind becomes conditioned to settle down more quickly when there is regularity of time, place and practice. Choose a segment of time that is best for you. Concentration may come easier in the early morning hours when the mind is unruffled by activities of the day. Start with 10 minutes and gradually increase the time you spend in sitting meditation. It is important to find a simple, uncluttered, quiet place where you will not be disturbed. Once seated, bring your awareness slowly down through your body allowing your muscles to relax. Unwrinkle your brow, soften and relax the muscles around your eyes and relax your face, neck and shoulders.
Enjoy the process of letting go of the tension in your body. Meditation involves this letting go, which begins with the body and progresses to your thoughts. When the body is relaxed bring your awareness to your breath as you lift and lengthen your spine again. You may begin by taking several purposeful deep breaths where your inhales are wide and your exhales are long. Then allow your breath to slow down so it becomes smooth and even. Now simply become aware of your breath without changing or controlling it. With much practice there will be no distinction between you and the breathing.
Of course, many thoughts will arise in your mind. You cannot force the mind to be still. You will just become more restless. Do not judge or attempt to get rid of your thoughts. Just notice them as a witness. Try not to identify with them. Attend to your thoughts when they arise, notice them, but do not react to them.
The breath is very important. You begin by attending to your breath (or other objects of attention such as a word or a mantra). One practice is to become aware of your breath (prana) at your energy center or core, which is in your lower abdomen. In my practice of Won Buddhism this is known as the “elixir field” or dantian. However, there are other focal points where you can notice your breath. You can simply become aware of your breath at your nostrils or at your heart center, especially when practicing metta or loving kindness meditation.
Now notice your thoughts. See if you can witness what arises in your mind without dwelling on one thought. Meditation will teach you to attend to what is taking place without reacting. Your mind becomes free. In this freedom you begin to experience who you are. This leads to an inner joy and contentment. Eventually this practice of attending will transfer from the cushion to your activities in the world where you can apply yourself more effectively. A meditation practice allows you to attend and not react to what comes up before you in your daily life.
Please note: there are other forms of meditation like chanting, walking, etc., but I am addressing a particular type of meditation in this article.
MEDITATION IS A JOURNEY
Meditation has many benefits. It is not only a spiritual path to self-awareness and bliss, but also a therapeutic process that leads to inner balance and stability. It promotes physical relaxation and emotional calmness. It reduces stress and anxiety. It promotes a healthier life style and a feeling of gratitude. There are numerous controlled scientific studies that document the many physical and emotional health benefits of a regular meditation practice and how it can actually change the brain for the better.
Have patience as you progress in your practice. It is not possible for you to meditate and not receive benefits. You may not notice those benefits immediately, but slowly you are storing the impressions (samskaras) in your unconscious mind. You are sowing the seeds that will help you later.
Be gentle with your expectations. Changes can be subtle, but please persist in your practice. Meditation allows you to live a more peaceful life. It allows you to find more ease on a daily basis. It allows you to be free to experience the joy of being fully present, here and now. It allows you to experience the peace derived from the “flowering of understanding.”
“If you are quiet enough you will hear the flow of the universe. You will feel its rhythm. Go with this flow. Happiness lies ahead. Meditation is the key.” ~Buddha
For my entire paper visit: https://peacemountainyoga.tumblr.com/post/170289807997/on-meditation-in-the-space-between-your-thoughts