| Meditation has been known to reduce stress and | | | | the flame of a candle.f. Once you have established |
| promote relaxation. One of the goals of | | | | your steady posture, just relax into the pose, |
| meditation is to calm the mind through steady | | | | which you can do through the assistance of the |
| breathing, which then relaxes the body. A direct | | | | breath, which is pillar number two. |
| link exists between our breathing and the quality | | | | 2) Breath: In meditation, you want to cultivate a |
| of our mind; if the breath is smooth and stable, | | | | steady easy breathing pattern. You can begin by |
| then the mind becomes serene, and vice versa. | | | | taking some full deep inhalations and long |
| Meditation is one of the contemplative practices | | | | exhalations to open up your heart and chest. But |
| that can quiet the mind cultivating a deeper | | | | after some time, let go of the deep breathing and |
| capacity for concentration and personal insight. | | | | allow your breath to return to its normal breathing |
| Contemplation, yoga, tai chi, mindful walking, time | | | | pattern, yet it is now also expanded. |
| in nature, contemplative prayer, sitting in silence, | | | | 3) Anchor for the mind: Now, what to do with the |
| and artistic pursuits are some examples of other | | | | mind? The mind's job is to think and it is quite |
| contemplative practices. | | | | proficient at that. However, during meditation, we |
| Many people do not engage in meditation because | | | | want to calm the mind and give our psyche a little |
| they think they do not know how. Below I outline | | | | break from the incessant torrent of thoughts and |
| three pillars of meditation, which if practiced over | | | | fantasies. One of the best ways that I know of |
| time, can make your meditation easier, so you | | | | to quiet the mind is to give it something else to |
| can reap the rewards. | | | | do besides think. Therefore, you may want to |
| 1) Posture. Posture is important because if the | | | | use an anchor for the mind during meditation. An |
| body is uncomfortable the mind will not quiet | | | | anchor is something you will return the mind to |
| down.a. Let yourself sit in an easy upright posture. | | | | again and again when it begins to wander, which |
| The main thing is to keep the back elongated, | | | | inevitably it will do. Thinking is its duty, after all! |
| allowing space to exist in the spine between each | | | | The anchor helps to fasten your mind to a secure |
| vertebra. If it is not possible for you to sit, that is | | | | place, so your body can rest and relax, and your |
| fine. Simply lie down on your back to keep your | | | | consciousness can delve more deeply into a place |
| spine in an elongated line.b. You can sit | | | | of pure joy which rests inside. |
| cross-legged on the ground, or in a chair with both | | | | Some examples of anchors are the following:a. |
| flat on the floor. If your feet do not reach the | | | | Allow the mind to simply follow the in-breath and |
| floor, fold some blankets under your feet until | | | | the out-breath and whenever it starts to pursue |
| they are resting on the blankets and your knees | | | | a train of thought, you simply restore its focus on |
| are at a ninety degree angle.c. One key to a | | | | the breath.b. Using a mantra: A mantra is generally |
| steady posture that is easier to hold is to have | | | | short and consists of sacred syllables used to |
| your knees lower than your hip creases while | | | | purify the mind and allow it to return to its natural |
| seated, whether cross-legged or in a chair. You | | | | state of grace. You may already have a mantra |
| may want to put a pillow or folded towel under | | | | that you like, or you may have a prayer or part |
| your sit bones to make your hip creases higher | | | | of a prayer that you can repeat over and over |
| than your knees, which allows the knees and hips | | | | again during meditation.c. Body sensations: you can |
| to open gently. If you are sitting in a chair, you | | | | become more aware of your body's sensations |
| still want your knees below your hip creases, so | | | | and if the mind begins to journey, you can pull |
| put a rolled up towel under your sit bones to | | | | yourself back to the present by noticing how |
| enable your hip creases to rise.d. Allow your arms | | | | your body feels in that moment. |
| to rest along your sides and then hinge at the | | | | By putting these three pillars to use, you can try |
| elbow and rest your hands on your knees or | | | | to incorporate meditation into your daily planning. |
| thighs. Alternatively, you can position them one | | | | Over the years, I have taught my students to |
| upon the other face up on your lap, as if creating | | | | start small, like 5 minutes a day and then increase |
| a cup to receive the blessings of meditation.e. Let | | | | slowly over time. The benefit comes from the |
| your eyes close gently and turn your gaze within. | | | | repetition of the practice over time, even if it is a |
| If closing your eyes makes you feel | | | | very short time, rather than trying marathon |
| uncomfortable at first, simply choose a spot a | | | | sessions of meditation for one week and never |
| short distance in front of you on the floor and | | | | doing it again. So, get started today and nurture a |
| hold your gaze steadily on that spot with | | | | peaceful mind. |
| one-pointed focus. You can also concentrate on | | | | |