Meditation Basics from Regina Rowley and I Am Priceless, Inc.
Meditation means “to become familiar with”. It is one way of inner self exploration; journey within for self discovery. Our daily lives tend to draw our senses outward.
Reasons: relax, destress, balance emotions, mental stillness, assist problem solving as we gain insights, take us to higher states of awareness, peace, clarity; experiencing visions or feelings of bliss, vitality and increased sensory awareness. Sense of connecting to higher self or divine.
To discover the meditation technique you are desiring, ask yourself what you want to achieve. Choose a type which matches your goal. Experiment with a variety of techniques until you find one which resonates with you. Release expectations and judgments.
If you are 'shopping around' for a teacher and/or class, be cautious of any which are dogmatic, restrictive or controlling. Meditation is a personal journey. Begin by practicing as you are taught, then venture out, experiment and adapt to meet your own needs and preferences. Test what you learn against your own experiences and intuition so you learn the truth of the matter for yourself.
A regular practice develops over time. Start with 1-5 minutes, allowing it to gradually increase. Establishing your new habit comes easier when you work with yourself instead of against yourself. Choose the time of day which supports your effort to be consistent.
Helpful considerations: soft and gentle music can be conducive for relaxing and visualization practices. Engaging your sense of smell by burning incense and aromatherapy oils might support your efforts. A quiet and peaceful environment is helpful as you are learning to focus. Having a designated area, inside or outside, allows a peaceful energy to build up in the area.
Using recorded, guided meditations can be helpful for beginners, as well as those addressing PTSD challenges. Consider developing your meditation practice under the guidance of a trained therapist if you are easily and/or unpredictably triggered.
Journaling my experiences and discoveries has enhanced my meditation practice. I would note observations of how I was feeling mentally, physically and emotionally, as well as any sensations and discoveries unfolding. Remember there is no “right' or 'wrong', no 'bad' or 'good' meditation. Your experience is just that,yours. Allow your heart and mind to remain open and curious to what you are uncovering, to the experiences.
The benefits and rewards come over the course of a consistent practice. Be patient. Prepare to persevere and know there will be rewards along the path, as well as in the distant future.
Positions: the most important aspects of positioning is to be comfortable, allow your spine to be long and strong without being rigid or tense. This will be more available when the knees are below the hips, so use props when seated on the floor. When sitting in a chair, bring the hips and knees to right angles and ensure your feet are easily resting on the floor. Use books, blocks, etc. under the feet if they do not rest firmly on the floor.