One reason people resist change is because they focus on what they have to give up, instead of what they have to gain. –Rick Godwin
This meditation is for the beginner or those who want to vary or strengthen their practice.
What to Do With Your Body
- Engage or lift the “Mula Bandha” — the anal/perineum muscles.
- Engage the “Uddiyana Bandha” — the abdomen muscles.
- Engage or the “Jalandhar Bandha” or tuck in the chin.
Note: Bandhas are etheric energies, and physical muscles or body parts correspond to the etheric bandhas.
Use a hand mudra.
Look forward and straight ahead until your eyes lock; watch the breath. Inhale for four counts and exhale for four counts.
Now, for the Apparent Difficult Part
When you start, mediation is so simple, it can be difficult as your mind is cluttered with thoughts. However, meditation should get easier as you practice meditation more and more. Regardless, do all of the above until you begin to “see your thoughts.”
Then wait for physical sensations (flatulence or beginnings of a bowel movement, energy moving up your spine, or warm energy between your eyes).
Then wait for a feeling of calmness, peace, and unity with everything. Although depending on your particular day, you may not get to this specific point, and that is perfectly fine. If you realize you can’t get to this point, the mere realization is a worthy goal to achieve, because you can see that perhaps you are so busy with things that you have to do during the day, that is hard to have inner “unity with everything.”
When to Practice and the Bare Minimum Time to Spend on Meditation
Start off meditating, preferably within one hour of waking up, for at least 10 minutes per day. Personally, this is my routine right after I wake up in the morning, and I will be very specific because it’s imperative to prepare correctly for morning meditation physically.
I wake up without the blare of an alarm clock; however, soft music or the sunlight or the sound of animals will wake me up. I feel I am awake because I start to have “to do” thoughts: I begin to think of what I need to do for the day.
Then, I gently wiggle my toes. I get out of bed. I brush my teeth, use the toilet, and comb my hair, etc. I also drink one glass of plain boiled water. Then, I sit near to where I slept, and I start to meditate.
Where to Practice
The most comfortable place to meditate is right at your bed or bedside. Find a relatively quiet place where you are alone and free of apparent distractions. If there are too many morning sounds, I put on earplugs. The point is to go within and observe your inner thoughts and not look for things outside of you.
During the day, meditate as often as you can. If you are busy, this could be in the restrooms and your automobile—anywhere where you can be alone.