My practice consists of attending a weekly meditation practice where we do sitting and walking meditation for about an hour. On my own, I do sitting meditation for about 10 minutes a day right after I get home from work. Many individuals prefer to meditate when they first wake up, but my mind is typically clear first thing in the morning. After work, I find it is beneficial to bring my energy up and clear my mind from the day's stresses or problems. I sometimes meditate right before I go to sleep to dissipate any random thought processes. This helps me fall asleep faster.
Focusing on the mind is very important for meditation but a proper posture enforces the mind's goals and purpose. I like this website's view on posture which I have copied and pasted here:
The Body:
- keeping the back straight, in whichever posture you meditate is most essential.
- try to be comfortable and physically relaxed, and avoid moving too much.
- keep the head straight, slightly bent forward, keep the teeth slightly apart, the tip of the tongue against the upper pallet.
- the eyes are best kept half-open (without really looking), but many beginners find that too distracting and close them.
- the shoulders should be relaxed and the hands can be put in one's lap.
- the legs can be in the full lotus (which not many Westerners manage), but also simply crossed. In fact, other positions like sitting on one's knees or on a bench are good as well. If all of these are too difficult, you can also use a chair, but remember to sit only on the front half of the seat, not leaning against the back rest to avoid a bent back, and keep the feet flat on the floor. Keeping the knees warm may help to avoid numbness of the legs.
- try belly-breathing; not breathing with the chest, but from the navel.
- always remember that the posture should enhance meditation, not be an obstacle! The Buddha even taught one of his disciples who had many problems with his posture to lie down with his back on a bed, and then he quickly made progress; however, most people tend to fall asleep - so it will not be suitable for everyone...
I would strongly urge to not close your eyes. At a weekend Buddhist retreat at Karma Triyana Dharmachakra in Woodstock New York, my teacher, Llama Yeshe, taught me that we are trying to wake up using meditation and one cannot wake up if his or her eyes are closed. Most of my meditation practices involve deep insight into myself, understanding the mind, and clearing the mind which cannot be done while asleep.
If my day was stressful or I am dealing with an emotional issue, I will increase my meditation to 20 minutes and split up what my mind is focusing on. For the first 10 minutes I will focus on my breathing and try to clear my mind. I acknowledge thoughts and allow them to dissipate, but do not focus on my thoughts. For the last 10 minutes, I will let my mind roam free but I will guide it to discover what is at the core of my stress, depression, or anxiety. Through this type of meditation, I have greater insight into myself and I can choose the right action to relieve the problem.
My biggest difficulty with meditation is that it takes time. 10 minutes a day is nothing, but it takes effort to take the time out of my busy day to sit and meditate rather than to rush to hang out with friends. My other difficulty includes keeping my mind focused, which takes a lot of practice. Clearing one's mind and focusing on one's breathing for a few minutes can feel like an hour. The other problem I encounter is forgetting the purpose of my meditation. Sometimes meditation becomes part of my routine and I just do it for the sake of doing it rather than actively think about why I am meditating. Without the purpose, meditation is worthless.
I have found many benefits to meditating. Meditating with a sangha (or Buddhist community) provides the benefit of being part of a community. Communities have the benefits of social interaction, exchanging ideas, and providing help and strength to one another. Meditation provides energy which is vital for me to be happier, more motivated, and a better person. Meditation also provides a deeper insight into myself. When I focus on a problem, I can come up with a logical solution to overcome the problem rather than do something destructive, such as over imbibing with alcohol.
A few months ago, I was using running as a way to relieve stress and punish my mind for thinking negative thoughts. I soon started to feel a pain in my abdomen while running but it did not seem to be a serious physical issue (if it was I would have gone to see a doctor). I decided to meditate before running to clear out the stress and negative thoughts and redirected the purpose of running to be healthier. The pain started to diminish and I no longer feel a pain in my abdomen while running! My purpose of reducing stress and negativity by running was causing me pain and through meditation (and discussing with friends) I was able to come up with an effective solution.
Meditation allows me to be a better person, be a stronger person, have a greater insight into myself, and to be happier.
If my day was stressful or I am dealing with an emotional issue, I will increase my meditation to 20 minutes and split up what my mind is focusing on. For the first 10 minutes I will focus on my breathing and try to clear my mind. I acknowledge thoughts and allow them to dissipate, but do not focus on my thoughts. For the last 10 minutes, I will let my mind roam free but I will guide it to discover what is at the core of my stress, depression, or anxiety. Through this type of meditation, I have greater insight into myself and I can choose the right action to relieve the problem.
My biggest difficulty with meditation is that it takes time. 10 minutes a day is nothing, but it takes effort to take the time out of my busy day to sit and meditate rather than to rush to hang out with friends. My other difficulty includes keeping my mind focused, which takes a lot of practice. Clearing one's mind and focusing on one's breathing for a few minutes can feel like an hour. The other problem I encounter is forgetting the purpose of my meditation. Sometimes meditation becomes part of my routine and I just do it for the sake of doing it rather than actively think about why I am meditating. Without the purpose, meditation is worthless.
I have found many benefits to meditating. Meditating with a sangha (or Buddhist community) provides the benefit of being part of a community. Communities have the benefits of social interaction, exchanging ideas, and providing help and strength to one another. Meditation provides energy which is vital for me to be happier, more motivated, and a better person. Meditation also provides a deeper insight into myself. When I focus on a problem, I can come up with a logical solution to overcome the problem rather than do something destructive, such as over imbibing with alcohol.
A few months ago, I was using running as a way to relieve stress and punish my mind for thinking negative thoughts. I soon started to feel a pain in my abdomen while running but it did not seem to be a serious physical issue (if it was I would have gone to see a doctor). I decided to meditate before running to clear out the stress and negative thoughts and redirected the purpose of running to be healthier. The pain started to diminish and I no longer feel a pain in my abdomen while running! My purpose of reducing stress and negativity by running was causing me pain and through meditation (and discussing with friends) I was able to come up with an effective solution.
Meditation allows me to be a better person, be a stronger person, have a greater insight into myself, and to be happier.
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