QUESTION & ANSWERS

What should I feel like after I've meditated?

Answer:

Probably you want to know if you're "doing it right". Most beginners feel the same way. It is common to wonder if you are sitting correctly, or breathing correctly, or focusing on the right thing. In the end, none of that matters. If you feel better after meditating, you're probably doing it right.

Is it hard?

Answer:

It really isn't, as long as you don't have any expectations going in. Don't expect to sit in perfect serenity your first time through. It's perfectly fine if you don't. Meditation is for you, and for you alone. It is unique to you. Let it be whatever it is, just for you.

When you first start meditating, you may struggle to silence all the inner chatter you have going on in your mind from one moment to the next. We all experience this struggle. You are not alone. The trick is not to fight against it, but just to accept it as part of who you are now, and that you are simply going through a personal transformation. With time, you will learn to calm your mind. There is nothing you need to do to meditate better. There is no need to try to speed things up. If you meditate every day, that is enough (even if it's only for 10 minutes).

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What position should my body be in for meditation?

Answer:

You can meditate in many ways. You can sit on the floor, on a cushion, or in a chair. You can lie down, or stand up, or even walk around! Some monks actually meditate while walking. Place yourself in absolutely any position you want that is most comfortable for you.

How should I breathe during meditation?

Answer:

Breathe normally. If you can, breathe using your diaphragm, which means the air will reach the very bottom of your lungs. This is known as diaphragmatic breathing. It is a great tool for singers. To know if you're breathing like this, your stomach should push out and then sink back in. You are free to breathe however you like, though diaphragmatic breathing in and of itself is very relaxing and healing. It may seem uncomfortable at first, but as your diaphragm increases in strength (it's a muscle), it will become easier. Those who practice yoga will be very familiar with this form of breathing. Also, if you want to see it in practice, children breathe this way naturally, especially babies.

You can practice breathing using your diaphragm by laying on the ground, placing your hand(s) over your stomach, and trying to push your hand up by breathing deep into your belly. That will give you a sense of what it feels like, and you can then shift your position as you see fit and try to mimic it. Either way, don't fret if you can't sustain it while meditating. Everything will happen in its own time.

If you yawn during meditation, don't worry. It's perfectly natural. When we do a lot of deep breathing and enter a relaxed state, the body yawns naturally. Don't fight it or think poorly of your ability to focus.

Should I close my eyes, or keep them open?

Whichever you choose. Keep in mind that the practice does not involve actually falling asleep. You are trying to remain alert and keep your focus and attention. If you are sleeping, you are doing neither (and you might fall over, unless you're lying down). You can't keep your eyes completely open, usually, because of dust and whatnot, and our eyes naturally get dry. You will need to blink, at the very least. You may wish to keep your eyes closed because it helps to focus on what's happening inside your body.

What do I do with my hands?

Answer:

There are different beliefs here, and it is unclear whether any technique is better than another. If you hold to certain beliefs, then holding specific shapes with your hands, or placing them in different positions, will have different effects. You are free to search around at the various possibilities if you're interested.

The basic approach is to place your forearms or the backs of your hands over your knees (if you're sitting on the floor), palms up, thumb, and wring-finger touching. Another popular position is to sit with your hands in your lap, making an oval shape. The back of your right hand sits in the palm of your left, fingers over fingers, and the two thumbs gently touch each other, forming the oval.

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Truthfully, any position will do. Place your hands on your knees if you like. Most prefer to have the hands facing up.

Where should I meditate?

Answers:

Pick somewhere quiet where you won't be disturbed. Meditation requires prolonged focus, and if your attention is constantly being dragged elsewhere, it will be difficult to carry out until you have more experience. With time, your focus will reach a point where you can meditate anywhere.

When should I practice?

Answer:

Most books and experts suggest meditating in the morning when our mind is fully alert. It will help you to focus, and you'll be less likely to become sleepy. If it doesn't fit your schedule to practice in the morning, then do it in the evening. Meditating has too many benefits to avoiding just because you can't do it at the "ideal" time.

Now that you've figured out how your body wants you to sit, and what feels natural to you for your meditation, we outline the basic steps to get you going. It is assumed that you already have a time and a place you're going to meditate that's quiet, where you won't be disturbed.

Set a timer for 10-15 minutes, depending on how long you want to meditate for. You should not meditate for longer than 15 minutes for your first few times. The timer will keep you from being distracted and worrying about the passage of time. Try and have a timer that beeps gently, as you may become more sensitive to noise.

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Start your timer, and then get comfortable.

Begin by focusing on your breath. Become aware of how it moves smoothly in and out of your body. Focus on it, and the points where it switches from inhale to exhale. Imagine that your breath is moving in and out of a building, its door opening in both directions and never really closing.

You will notice thoughts pop into your head now and again, perhaps quite often at first. Your mind has a certain ebb and flows to it. Accept it, and accept yourself. Your mind and body both know what they're doing. Acknowledge the thought(s), and then bring your focus back to your breath.

If you like, you may count your breath. Start by counting every inhales and exhale as one count, separately. Try and get to ten. If your mind wanders off, start counting back at one after you've focused back on your breath. When you get to ten, start again at one.

The hardest part of meditation is sticking with it. Many people get discouraged because they feel they "can't do it." To those feeling discouraged, let go of your expectations. Without those expectations, no one is judging your meditation. It is only for yourself and your own benefit. If you stick to it for few months, you will get there, guaranteed.

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