Meditation Part 2

Part 2 of the Meditation Blog. Again, this an excerpt from Dr. Doug Rutkowski's Blog at www.tigerlilyacupuncture.com
Meditation (part 2) Practical Instructions

Here are some simple practical tips on how to meditate.

Step 1- Make a space:

In your home it is important to establish a good space to start your new meditation practice. A good space is one that is quiet and undisturbed. Ideally, this is a place without interruption(No phones, humming computers, pets, children, spouses etc.). I find it nice to have a small table to place a candle on. The general idea is to limit distractions. A candle is peaceful, even hypnotic, and you can even choose one with a relaxing scent like lavender. Next you want to have a large square cushion to be on. This can be a meditation mat(can be expensive), I use an old comforter folded up. Last is a pillow or meditation pillow. Place the pillow in the middle of the mat and sit.

Step 2- Sitting

Now that you have your space established it is time to sit. Posture is very important. If you can sit in half or full lotus, great, if not, no problem. I sit between my ankles on a pillow. Place the pillow in the middle of the mat, next straddle the pillow and sit down on it. I find this very comfortable. Next, be mindful of your posture. You should be sitting upright, not leaning forward or back. Your neck should be straight and your eyes gently gazing downward at a 45 degree angle. Your breath should be even; in and out through your nose. The breath is very important.

Step 3: Meditation

As we sit in our new peaceful environment without distraction, begin by centering yourself with being mindful of your posture then your breath, then begin. I usually gaze softly at the candle and begin to let go of thoughts. The best picture I can think of is sitting in a cave behind a waterfall. You can see the water falling in front of you and not get wet. Thoughts are the water and we are the observer of thought. Getting wet is participating in the thought. For example, grocery shopping might come into your mind. If we engage in that thought and start thinking about what’s missing on our list, we are getting wet. The goal is to have a quiet mind, a pure moment of silent, still existence. You will experience a moment of quiet now and again until it becomes more common and lasts longer. This moment becomes seconds, then minutes then ...well I haven’t gotten past minutes.

The best time to practice is in the morning. Allow this to be the first task of your day, everyday. In time you will begin to feel different, better , at peace deep in your self. Stress will no longer rule your mood or mind.