Here is a beginner's guide to meditation. Meditation is very simple, although not always easy.
What is meditation?
The goal of meditation is to bring the mind to rest, i.e. make it free of thoughts, while maintaining complete awareness. We can call this advanced meditation.
But before reaching this goal, the mind has to be trained to focus on one thought for increasingly longer periods of time. The act of focusing the mind to maintain concentration on one object or concept for a sustained period of time is a stage of meditation that precedes advanced meditation. We may call this intermediate meditation.
Along the way to intermediate meditation, it is necessary to train the mind to deal with obstacles or diversions to the concentration needed for intermediate meditation and these techniques can be called beginning meditation.
When should one meditate?
Ideally 48-96 minutes before sunrise, or at sunrise, and the same at sunset. One can also meditate at midday during the noon hour.
Regularity is more important than length of one sitting. If one can only sit once a day, it is better to choose the morning time. Twice a day is better, and if benefits are gained from sitting once a day then the meditator will be impelled to add an evening session.
It is difficult to meditate when the body is very tired, and after a meal, or in the afternoon.
Where should one meditate?
Ideally in a quiet room that is set aside for that purpose, and which overlooks nature, or has a nice view of nature.
For how long should one meditate?
For as long as one likes, but in the beginning anywhere between 5 to 20 minutes is recommended.
How should one meditate?
Sit in a comfortable position with the back upright. You can sit in a chair if that is comfortable. Ideally cross-legged on the floor is best in the siddhAsana position. Arms and hands relaxed and resting on the kneecaps in that position is recommended with the thumb and forefinger touching, but any relaxed position will also work. The spinal column should be straight. Eyes closed.
Focusing on the breath and having the mind simply follow the breath as it is inhaled and drawn down the spine to the coccyx, and exhaled back out along the same path is a good beginning meditation.
Focusing on a symbol of one's choice, or a deity is also one way to meditate.
When disturbing thoughts arise, it is useful to cultivate the opposite attitude or emotion that leads to a peaceful feeling.
In the beginning it seems that there is a torrent of thoughts and it is impossible to maintain focus on the object of meditation. This is normal. Observing the train of thoughts is useful to thin the mind. Eventually the frequency of thoughts goes down and this is a sign of progress in meditation.
Sometimes, especially in the early stages, the mind can just fall asleep. The mind has to be trained to remain alert.
Why meditate?
When performed properly, meditation leaves one feeling peaceful, joyful and refreshed. So that is one good reason to meditate. It is also the means for spiritual growth.