Here are some reinforcement ideas to help with daily meditation
Consistent practice is the most important
Same time, same place, and same posture are helpful
Ramakrishna Paramahamsa said: “If you want to get water in a riverbed, stay
at one place and dig deep; do not keep moving after a couple of digs”.
We should not get overly stuck with detailed techniques of
sitting and holding the breath etc. They are helpful but distracts you in the
beginning
The focus should be on calming the mind. Patanjali starts
his book on Yoga sastra with those exact words.
It is not controlling the mind
It is breathing normally and being aware of it
It is just bringing the mind back gently to your own breath
every time it wanders
If you find that the mind has wandered, it is not a failure;
it means you are mindful
Mindful means being in the present moment with your breath
as your anchor and bringing the body and mind in one place
Mindfulness means being in the present and not in the past
or in the future
The past is like a tape-recorder which keeps playing the
same tune
The future is not knowable anyway; it just causes anxiety.
So be preset here and now with your breath
If the mind runs away, acknowledge it, accept the fact it
has wandered and gently bring it back
Only thing is you do not judge yourself. Nor do you chase
that thought
You recognize it and get back to the breath
Be a witness to your thoughts. That is what the Upanishads
say
A witness is not judging; just recording what happened
The easiest way is to sit with intention to practice for a
few minutes (just 2 to 5 minutes) in the beginning but gradually prolonging so
you do meditation for at least 20 minutes
Intention and intensity of practice, and consistency are the
main requirements
You will be disappointed if you sit for meditation expecting
specific results, or expect results soon
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