Introduction to Meditation — let’s go and let it go

Foundational elements of meditative practice

“Meditation is not evasion; it is a serene encounter with reality.” Thich Nhat Hanh

We read much about mindful meditation, concentrative meditation, contemplative meditation, observant meditation, spirited meditation, Nidra meditation, and so on. We will go through all these types and learn them but first, let’s talk about how to start and what we require to start the meditation. I am not talking about fancy pillow support, yoga outfits, or shiny crystals.

Always remember that meditation is for everyone. Regardless of age, body type, gender, ethnic or financial background. Meditation will guide you on the right path if you are a human, breathing, and curious to know your truth. Meditation is a principle of your lifestyle.

Let’s explore the External and Internal foundational elements of any meditative practice.

External elements:

Body posture

Quite surroundings

Internal elements:

Quite mind

Thoughts — Single or thoughtless

Breath — in control

External elements:

The body

A healthy body: Having a healthy body not only helps achieve good meditation results but, overall, this is always a plus in your daily life. It is not an essential factor. I recommend eating healthy and keeping your body in motion throughout the day. If you can’t work out due to a medical condition or physical limitation, maybe take a short walk. Be mindful of what, when, and how you eat your meals. Always eat for your body’s requirements rather than the mind. Be grateful as you chew every bite. Having less or no distraction from phone/tv/chatting is always helpful to ease your mindful process and brings your attention to the meal.

Meditative Postures (Asana Siddhi):

Sitting on a comfortable chair is an alternative solution if you can’t sit cross-legged. Also, there are many other options we can explore further. If there is a will, there is a way. The straight back helps the center of gravity flows to the base.

You can quickly adapt to the art of Meditation posture if your body is healthy.

Maintain your higher frequency. If you are Vibrating high, you are in alignment. Then you make proper choices further to maintain alignment with the regular practice of Meditation.

Master the Meditative Posture

Sit cross-legged — this helps your descending energy or Apana vayu flow seamlessly. Straight back - If leaned forward, depressing thoughts will occur. If tilted back, you may experience restless thoughts. If you are leaning on the right-side idle thoughts will rise. If you are tilting on the left side, sexual thoughts will arise. Shoulders even : The body should look like a shape of a triangle. Hands resting on your lap L shape, which is nature posture for our hands. Hands need to be together to keep the body’s energy circulating. Neck with a gentle hook, chin slightly tucked in. Eyes closed (The stillness of the eyeballs comes with great concentration) or still gaze. Lip slightly parted with a soft smile but gently touching. — This is important; it helps to calm your mind. Teeth gently joined, and the tongue should be touching the tip of the pallet

The strength of the practice of meditation will guide you to profound results.

Quite Surrounding

Finding quiet surroundings to gather and meditate in most of the time is difficult. Here are a few options when your mind and, hopefully, surroundings are calm.

1 — Try to meditate as soon as you get up in the morning. You can sit in the bed for 5–10 mins and meditate (if time is of the essence, get up 15 minutes early to allocate time for meditation). This will give you an excellent start to the day. If you can allocate more than 10 minutes, that would be great, but don’t try to push yourself if you are new to this practice.

2 — Before going to bed. After you are done with your day and ready to go to bed, allow 5–10 min to meditate. After this meditation, don’t check your phone, email, or watch TV. This should be your last action before sleep.

Also, decent noise reduction headphones are a great help.

Internal elements:

Quite Mind : The key is to remain alert and focused while meditating. We have an extraordinary love/hate relationship with your mind. Without our minds, one can’t process and experience life, but because of our constant chattering minds, life becomes challenging to live in peace.

You are integrating awareness in practice and absorbing the process from a distance of your mind affixing more power to meditation.

Thoughts — Single or thoughtless The best thing is to train and tame the mind to be quiet when required. We get more than 6000 thoughts a day; the mind is hectic sorting, deleting, rejecting, and accepting all these thoughts all the time. Our super busy but very agitated mind requires rest. This is where meditation comes to help. The art of meditation helps allow the mind to settle in inner calmness. It is the result of attention and concentration during meditation.

Breath : Breath is the vital limb on the path of proficient meditation. When our emotions are at their peak (positive or negative), our breathing pattern changes. Sometimes it is deep, shallow, slow, or fast. We lose calmness and control over our breathing. Of course, mindfulness is no longer in the vicinity. This is where consciously and mindfully breathing comes into the picture. Make sure your mind is calm and your breathing is relaxed when you sit for meditation. If not, observe your mind and breath for a minute. Bring awareness as you breathe by alerting your inhalation and exhalation.

Meditation helps you develop mindfulness, compassion, and awareness.

Mindful meditation is the first, small, and most profound step towards reintroducing your truth. Now we have learned the requirements to start meditation. Let’s explore more from here…