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1. NO INTERRUPTIONS.
Take the phone off the hook; let your friends and 4. SAME PLACE.
family know that during this time you don't wish to If you have one room (or part of a room) that you
be interrupted. Close the door, close your eyes, and keep just for meditation - keeping it nice, clean, and
for the time being leave the ordinary world behind. quiet, maybe with plants, inspirational pictures, a
This has tremendous psychological impact. It is candle - you will find that place becoming very
very difficult to concentrate, if while you are meaningful for you, and as with point number 3 will
meditating one part of your mind is listening for the find that when you go there your mind "leans
doorbell, or is ready to jump up if the phone rings, toward" or "wants to" meditate. Even if you have
or to come out if someone wants to talk. Give very little space, try to arrange some corner for your
yourself completely to the task at hand - let the meditation place. Keep it very clean and fresh; try
people around you know that it is very important, to do your sadhana there all the time, and you will
and they will learn to respect it too. Establish right find that the very atmosphere ("vibrations") of your
away that during this time period you do not wish to spot inspires you to meditation.
be disturbed; make whatever arrangements are
necessary (trading child care duties, etc) and you 5. ERECT SPINE.
will feel much freer and happier in your meditation. When meditation proceeds properly there is a
powerful flow of energy upwards through the spinal
2. TWICE A DAY. column. Slumping or slouching impedes this energy
This is the key. If one sincerely desires to explore flow, impairs breathing, and diminishes mental
the heights and depths of meditation it is important alertness. So it is important to sit as straight as
to establish a habit of never missing. Meditation can possible. A firm surface (rug covered floor as
be likened to a beautiful chain - each day we add opposed to a bed) is very helpful. Gentle stretching
delicate links; the overall effect is a strong and exercises or warm-ups help prepare the body, and
useful instrument. But if we miss a meditation we some people find that putting a small pillow under
create a situation of a "missing link". In order to their seat alleviates pressure on the knees and
make the mind strong try to never miss. Be induces better posture by slightly elevating the
uncompromising. Even in an emergency situation spinal column. Others find it helpful to have a
(late for work, etc.) it is possible to do meditation "meditation blanket" or small rug which they use
(five or ten minutes with breakfast later) if one only for meditation or other spiritual practices such
resolves to always do it. Though difficult at first, in as yoga postures (asanas). A balance is called for -
the long run it is much easier, because meditation we should not fret about our posture while we
becomes like brushing one's teeth or eating - it is forget to meditate, but neither should we be lazy -
just something one does without thinking about it. patience and perseverance are essential. With twice
daily practice most people are amazed to discover
3. SAME TIME OF DAY. how relaxed and flexible their bodies can become in
This can be a tremendous aid in establishing point four to six weeks.
number 2 - though not always possible, it is
something to work towards. Experienced meditators 6. EMPTY STOMACH.
find that if they always meditate at, say, 6:00 AM. One of the quickest ways to establish regularity of
and 5:30 PM., when that time occurs their mind meditation is to observe the rule: "no meditation, no
naturally "leans towards" or "wants to" meditate. meal". In other words, take your breakfast and
Optimum times are usually considered to be around evening meal ONLY after your meditation. If you
sunrise and around twilight - before beginning the are really famished after work, take a glass of juice
day and after ending the day (before the evening "to hold you over", but do your meditation before
meal). Variations can be made according to time,
place, and condition, but it is most helpful to the evening meal. If you have children who expect
establish regularity in your schedule. you to eat with them at 5:30 PM, for example, this
may mean doing evening meditation substantially
sooner - perhaps at 4:00 PM. After eating, the
energies of the body are directed towards the
digestive processes at the expense of mental
processes - we have all noticed the sluggishness that
follows a heavy meal.