I was recently talking with a group of people who had some experience with meditation, but for some reason weren’t dedicated to a daily practice. Their top three reasons for not being dedicated were:
- Not enough time.
- Not sure if they were doing it right
- Didn’t feel that they were getting anything out of it or having any experiences.
However, even though things got in the way, this group did have a thirst to experience the benefits that meditation brings; and so they asked if I had any advice about creating a stronger practice. So, I thought I’d write a little bit about what I told them because I’m sure there are many other people who can relate to this group. And I hope you can benefit from what I told them.
1. ASK YOURSELF WHY YOU WANT TO MEDITATE
Or better yet write down in words, becuase then the intention becomes manifest. Are you looking for just physical benefits? Such as, lowering blood pressure or less stress. Are you looking the mental benefits? Such as less anger or more peace of mInd. Or are you getting into the practice for spiritual benefits? Seeking to awaken to your true self and become more connected to God.
In truth, meditation will affect all three parts of your life, but if you go into the practice with a specific intention then it will be easier to keep the practice going because you know what you are using the method for. Sometimes we tend to resist or be wishy-washy in something we are trying to do because we don’t see the big picture of why we are doing it.
2. DO NOT GO INTO THE PRACTICE WITH ANY PRECONCEIVED IDEAS OR EXPECTATIONS – JUST BE!
Just be present to what happens. It’s a very bad idea to go into a meditative practice and think that you are supposed to be experiencing something. The effects are different for everyone. Some people experience nothing for a while. Some experience a vibratory sensation as the energy moves within them; which may be felt as a rocking of the body, or circular movement. Others may see colors as their eys are closed, some feel a tingling in their body; especially up the spine or in the head. Some feel a passing into another state or connecting with a presence that brings them a feeling of peace, love, oneness, etc… Again, the best way is to not go into the practice expecting anything at all & see what happens. Many times it may be nothing at all…. But, that doesn’t mean that things aren’t happening to you. Perhaps, you might not see it or feel it, but chances are the people around you will notice.
3. LOOK INTO DIFFERENT MEDITATION TECHNIQUES
There are so many types of meditation. For example, there is Transcendental Meditation; Zen Techniques such as Mindfulness, where one may focus on the breathe, etc..; Meditations in which one may concentrate on Love, Peace, or Compassion; Guided Meditations in which you are led by a recording or individual; Focused Meditation, where one concentrates one’s awareness upon a picture or a candle flame; etc… So, I always tell people to look into the different types, experiment with a few, and see what feels best.
4. HAVE A SCHEDULED TIME SET ASIDE
Once you find one which feels right for you, set a specific time for working with the technique. Think of this time as a business meeting with God that can’t be rescehduled or an appointment with the Dr. which you don’t want to miss. For, to truly progress it’s very important to be dedicated and continue on a daily basis. Think of it like this, pretend that you had come down with an infection and you were taking antibiotics. If you wanted a full recovery would you take 1 or 2 of the pills then stop? You might get better, but chances are the infection will return. Would you take all the pills at once? That would probably cause adverse side effects. Would you take them all, but not in sequence? Meaning would you take 1 today, the next 2 days later, then the next at the end of the week, until they were done? NO! Because you wouldn’t get the most benefit or the results you wanted. What you would do is take the medication every day! Well, that’s how we need to look meditation – it’s our physical/mental/spiritual medicine that we want to take a little at a time on a daily basis.
5. START SLOW
I instruct beginners to always start slow. It’s no secret that sitting still and trying to calm the mind is the most difficult part. And when you begin you will see just how crazy the mind is. It is constantly jumping from 1 thought to another. It is so often either dwelling on the past or jumping to the future that it is never in the present moment. And the present moment is where we want to be.
Therefore, to start 10-15 minutes is great! As you become more proficient you will not only find that you are sitting longer on your own, but you will want to lengthen your time because of how the practice has begun to make you feel.
So, I always encourage everyone to get into a daily meditation practice. It is going to pay great dividends to every aspect of who you are – BODY, MIND & SOUL! So, find a technique that you feel good about & persevere! It may be hard in the beginning, but so is learning to play the piano, learning a new language, or anything else you want to be good at. And as for not having time, we can all find 10-15 minutes in our day. Whether we go to sleep 10 minutes later, or wake up 15 minutes earlier in the morning. Lack of time is just a poor or lazy excuse.
God bless you & remember to always – Heed the Spirit,
Anthony