How to Meditate Without a Master
Meditation has become one of those household words that means something different to everyone. Some people see it as therapeutic, some as the work of the devil, others as an eastern import of questionable value, and still others as religious yet irrelevant. In simple terms, meditation is an exercise to transcend the boundaries of the five senses to communicate with the person on earth who taught you to meditate in a specific way. If you have not found your master yet, you can still get a lot out of meditation by following some basic steps (that won't create a distraction when your master reveals himself to you).
1
Pick a time and place where quiet and solitude are assured where you won't be interrupted. This place should optimally be free of clutter where you can relax without distraction. Using the same room will usually help your concentration and discipline. This room should be free of electronic devices as much as possible. As a last resort, you can always use your bedroom. Some people even use a large closet. Also, pick a time that can be the same time each day. Pick a time when you are most likely to feel good, be alert and stay awake. Turn out all the lights. You don't need the room to be dark necessarily, but electric lights are not useful.
2
Decide what position you will use to meditate. The only really important postural factor is keeping your spine straight. Some people do this by lying on their bed, the floor or a couch. However, the chances of falling asleep increase significantly in this position. A full or half lotus position with the legs crossed akimbo flat on the floor is only for the very elite few, but you might be surprised that you can work up to this over time if you stretch and exercise outside of your regular meditation time. Sitting in a very comfortable chair creates the same kind of problem as a bed, so either sit in an upright chair or on a pillow on the floor that lifts you high enough that you can cross your legs comfortably. If you edge toward the front of the pillow or the chair, you can keep you spine straighter and support your upper body without leaning against anything. Leaning your back against a straight wall is better than a chair. Regardless of all the possible ways of sitting, you have to be comfortable, so be realistic and be willing to start somewhere and gradually find a better position that allows you to experience greater benefits from this effort.
3
Make sure you are calm and relaxed. But do not use drugs or alcohol to achieve this. If you are tense and anxious, you are not ready for meditation. Taking a walk or just sitting still is helpful. But watching television, reading a newspaper or surfing the internet are in the opposite direction from what you want to achieve.
4
Assume the position you have selected, easing into it slowly and deliberately. Close your eyes. Sit still. Relax. You can lay your hands in your lap or you can extend your arms over your knees. You can also hold your palms upward with arms extended over your knees with the thumb holding the forefinger to form a circle (as you may have noticed in pictures or statues in museums), but this is not necessary. This is the physical aspect of meditation.
5
Breathe deeply, steadily and slowly. Observe your breath flowing into your lungs and slowly flowing out. Breathing is perhaps the most important aspect of meditation. Sitting still and breathing steadily and deliberately while you pay attention to your breath is one of the most austere and divine practices known to mankind. This is the force of creation at its most rudimentary level. You never know what experience you may have doing this or what realization or revelation may become known to you while practicing this exercise.
6
Focus your eyes upward and to the center of your forehead. This location is the "third eye" or pineal gland, which is sensitive to light. You may notice brightness inside your head while doing this. Enjoy. Such an experience is rare and a gift. If you are really fortunate, you may feel intoxicated throughout your body and you may taste a sweetness coming from your soft palate. Sometimes people feel numbness at the top of their skulls, which is caused when the pituitary gland begins to expand. This gland is the size of a walnut, but when it is stimulated by spiritual phenomena, it will open in the shape of a lotus flower.
7
Notice your thoughts and how consuming they can be. Ultimately you would have no thoughts at all while practicing meditation, but our minds are far too strong to be ignored. However, you can control your thoughts by returning to your breath, observing it coming in and lifting your body, then flowing out as your body slightly drops. This is the life force over which you have no control.
8
Continue to follow your instincts and commitment. There is no point in forcing yourself to meditate if you are not enjoying it or feeling any benefit. What you may notice is that you have more inspiration and clarity in your life and that you are more relaxed and emotionally stable. If it works for you, go with it. But be aware that your mind may trick you into delaying or finding fault with the practice. You may even find yourself jumping to your feet and running to do some silly, insignificant task without even realizing you have interrupted yourself for no reason. This is one reason a regular schedule will benefit your practice and experience.
Tips & Warnings
One hour a day is an optimal amount of time to meditate, but most people won't be able to sit still that long or even find the time. Even 20 to 30 minutes can be very beneficial.
Meditating in one sitting is better than multiple sessions for less time.
Be careful how much you talk about this and with whom. Few people will share your perspective or provide meaningful feedback.
http://www.ehow.com/how_2364974_meditate-master.html
Meditation has become one of those household words that means something different to everyone. Some people see it as therapeutic, some as the work of the devil, others as an eastern import of questionable value, and still others as religious yet irrelevant. In simple terms, meditation is an exercise to transcend the boundaries of the five senses to communicate with the person on earth who taught you to meditate in a specific way. If you have not found your master yet, you can still get a lot out of meditation by following some basic steps (that won't create a distraction when your master reveals himself to you).
1
Pick a time and place where quiet and solitude are assured where you won't be interrupted. This place should optimally be free of clutter where you can relax without distraction. Using the same room will usually help your concentration and discipline. This room should be free of electronic devices as much as possible. As a last resort, you can always use your bedroom. Some people even use a large closet. Also, pick a time that can be the same time each day. Pick a time when you are most likely to feel good, be alert and stay awake. Turn out all the lights. You don't need the room to be dark necessarily, but electric lights are not useful.
2
Decide what position you will use to meditate. The only really important postural factor is keeping your spine straight. Some people do this by lying on their bed, the floor or a couch. However, the chances of falling asleep increase significantly in this position. A full or half lotus position with the legs crossed akimbo flat on the floor is only for the very elite few, but you might be surprised that you can work up to this over time if you stretch and exercise outside of your regular meditation time. Sitting in a very comfortable chair creates the same kind of problem as a bed, so either sit in an upright chair or on a pillow on the floor that lifts you high enough that you can cross your legs comfortably. If you edge toward the front of the pillow or the chair, you can keep you spine straighter and support your upper body without leaning against anything. Leaning your back against a straight wall is better than a chair. Regardless of all the possible ways of sitting, you have to be comfortable, so be realistic and be willing to start somewhere and gradually find a better position that allows you to experience greater benefits from this effort.
3
Make sure you are calm and relaxed. But do not use drugs or alcohol to achieve this. If you are tense and anxious, you are not ready for meditation. Taking a walk or just sitting still is helpful. But watching television, reading a newspaper or surfing the internet are in the opposite direction from what you want to achieve.
4
Assume the position you have selected, easing into it slowly and deliberately. Close your eyes. Sit still. Relax. You can lay your hands in your lap or you can extend your arms over your knees. You can also hold your palms upward with arms extended over your knees with the thumb holding the forefinger to form a circle (as you may have noticed in pictures or statues in museums), but this is not necessary. This is the physical aspect of meditation.
5
Breathe deeply, steadily and slowly. Observe your breath flowing into your lungs and slowly flowing out. Breathing is perhaps the most important aspect of meditation. Sitting still and breathing steadily and deliberately while you pay attention to your breath is one of the most austere and divine practices known to mankind. This is the force of creation at its most rudimentary level. You never know what experience you may have doing this or what realization or revelation may become known to you while practicing this exercise.
6
Focus your eyes upward and to the center of your forehead. This location is the "third eye" or pineal gland, which is sensitive to light. You may notice brightness inside your head while doing this. Enjoy. Such an experience is rare and a gift. If you are really fortunate, you may feel intoxicated throughout your body and you may taste a sweetness coming from your soft palate. Sometimes people feel numbness at the top of their skulls, which is caused when the pituitary gland begins to expand. This gland is the size of a walnut, but when it is stimulated by spiritual phenomena, it will open in the shape of a lotus flower.
7
Notice your thoughts and how consuming they can be. Ultimately you would have no thoughts at all while practicing meditation, but our minds are far too strong to be ignored. However, you can control your thoughts by returning to your breath, observing it coming in and lifting your body, then flowing out as your body slightly drops. This is the life force over which you have no control.
8
Continue to follow your instincts and commitment. There is no point in forcing yourself to meditate if you are not enjoying it or feeling any benefit. What you may notice is that you have more inspiration and clarity in your life and that you are more relaxed and emotionally stable. If it works for you, go with it. But be aware that your mind may trick you into delaying or finding fault with the practice. You may even find yourself jumping to your feet and running to do some silly, insignificant task without even realizing you have interrupted yourself for no reason. This is one reason a regular schedule will benefit your practice and experience.
Tips & Warnings
One hour a day is an optimal amount of time to meditate, but most people won't be able to sit still that long or even find the time. Even 20 to 30 minutes can be very beneficial.
Meditating in one sitting is better than multiple sessions for less time.
Be careful how much you talk about this and with whom. Few people will share your perspective or provide meaningful feedback.
http://www.ehow.com/how_2364974_meditate-master.html
