Meditation: Where Do I Begin?
If you search for information on meditation, the whole topic can become overwhelming — rather the opposite of your intention! Studying with a teacher is the best place to begin, and I have made several meditations available on this blog that introduce you to a variety of techniques.
You find something similar in most spiritual traditions… even prayer is a form of meditation. Many of today’s popular styles share their roots with yoga (which is all about the mastery of the mind). These include the Zen and Buddhist traditions that trace back thousands of years on the Indian subcontinent.
For me, the beauty of the tantra yoga tradition (from where my meditations come) is the way that mediation is quite practical. Based on your predicament, you can choose a practice to transform it.
Proceed in Steps
Make the dhyāna mudrā (“dhyāna” is the Sanskrit word for “meditation”) by placing the right hand on top of the left. The thumbs touch lightly. Rest the hands in your lap.
The meditations in this blog are good anytime. But you might choose to practice something specific depending on how you show up on a given day — or how you want to end up. With experience, you may discover that one particular meditation is your “go to.”
You can approach your meditation practice as a progression. The yoga tradition emphasizes the importance of preparing the body for meditation. In this purification stage; you get your vehicle in shape. So you may practice some asana movements (poses) prior to sitting down… you need to be able to sit comfortably in meditation. (See “Preparing for Meditation.”)
Concentration is important too, so practice your ability to calm and stabilize the mind when the body is still. The most accessible way to do this is to use aspects of your physical body as an anchor. (See “Practicing Concentation,” “Becoming Centered.”)
When you can maintain a certain level of steadiness, you can try to work toward sustaining the state of stillness and moving deeper. (See “Quieting the Mind.”)
Or you might be ready to move into more intense practices to build your inner fire and break down unwanted habits. (See “The Karma of Negativity,” “Getting Unstuck”.)
Complementary Practices
Mantra is a common component of a meditation practice. The universal mantra is “AUM.” Learn more about Om / AUM / ॐ here.
We often use certain hand formations, called mudrās. Indu Arora wrote the book on mudrās, learn more from her on her website.
Looking for guidance?
This article is an overview of a rich and venerated topic. It is written to provide introductory support for the beginner’s practices, and with the wisdom passed down through living yoga traditions. I acknowledge and thank the teachings of Tanya Boigenzahn and Gary Kraftsow.
