GUIDELINES FOR PRACTICING MEDITATION

1. Find a quiet environment. Do what you can to reduce external noise. If this is not completely possible, play a record or tape of soft, instrumental sounds, or sounds from nature. The sound of ocean waves makes a good background.

2. Reduce muscle tension. Spend some time, no more than 10-15 minutes, relaxing your muscles. Progressive muscle relaxation of the upper portion of the body your head, neck shoulders is often helpful. The following sequence of head and neck exercises may also be helpful (some progressive muscle relaxation in addition to this sequence is probably optimal).

• Slowly touch your chin to your chest three times
• Bend your head back to gently stretch the back of your neck three times
• Bend your head over to your right shoulder three times
• Bend your head over to your left shoulder three Times
• Slowly rotate your head clockwise for three complete rotations
• Slowly rotate your head counterclockwise for three complete rotations.

3. Sit properly.

Eastern Style: Sit cross legged on the floor with a cushion or pillow supporting your buttock. Rest your hands on your thighs with palms turned upward and fingers slightly open. Lean slightly forward so that some of your weight is supported by your thighs as well as your buttocks.

Western Style: Sit in a comfortable, straight-backed chair, with your feet on the floor and legs uncrossed, hands resting palms upward on your thighs, fingers slightly open.

In either position keep your back and neck as straight as possible without straining to do so. Do not assume a tight inflexible posture. If your need to scratch or move, do so in general, do not lie down or support your head, as this will tend to promote sleep.

4. Set aside 20-30 minutes for mediation (beginners might wish to start out with 5-10 minutes). You may wish to set a timer (within reach) or run a background tape that is 20-30 minutes long so that you'll know when you're done. If having a clock or watch available to look at makes you more comfortable, it's O.K. after you have practiced 20-30 minutes per day for several weeks, you may wish to try a one-hour meditation for more profound results. If you feel uncomfortable sensations or strong feelings coming up during a longer mediation period, simply stop mediating and relax. Refrain from pushing yourself to mediate for long time-periods unless it feels goods.

5. Avoid mediating on a full stomach or when you are tired.

6. Select a focus for your attention. The most common devices are your own breathing cycle or a mantra . Alternatives include a physical object such as a picture or candle flame-or else quiet contemplative music.

7. Assume a nonjudgmental, passive attitude.

• Concentrate on whatever you've chosen as an object of mediation but don't force or strain yourself to do so. If it is an internal image, object or word, close your eyes. When thoughts or daydreams come to your mind, attempt neither to hold on to them or to reject them too vigorously. Just allow them to come and go. This process might be compared to watching leaves float by on the surface of a stream.

• Every time your attention wanders from your object of focus, gently bring it back again. Distractions are normal don't judge yourself when they come up.

• Don't dwell on the outcome of your meditation. Don't trouble yourself with such doubts are whether you will be able to go deep enough in the remaining time. Refrain from judging your experience. There's no need to wonder how well you're doing during the meditation. Some mediations will be great, some mediocre, and sometimes it may be difficult to mediate at all.

• The more you let go and refrain from trying to do anything (other than gently guiding your attention back to your object of focus), the deeper your experience of the mediation will be.

• If after several practice sessions your mind is still racing and you can't meditate, try twenty minutes of progressive muscle relaxation prior to meditating.


TWO COMMON FORMS OF MEDITATION

Using a Mantra
1. Select a word to focus on.

• A Neutral word such as "one"
• Names of Allah.
• A word or phrase that has some special significance within your personal belief system. In his recent book, beyond the Relaxation Response, Benson describes how a word or phrase of special personal significance (such as, "I am at peace," "Let go", "Let God" deepens the effects of meditation.

2. Repeat this word or phrase, ideally on each exhalation.
3. As any thoughts come to mind, just let them pass over and through you and gently bring your attention back to the repetitive word or phrase.

Counting Breaths

1. As you sit quietly, focus on the inflow and outflow of your breath. Each time you breathe out, count the breath. You can count up to 10 and start over again, or keep counting as high as you like, or you can use to repeat "one" on each exhalation.

2. Each time your focus wanders, bring it back to your breathing and counting. If you get caught in an internal monologue or fantasy, don't worry about it or judge yourself. Just relax and return to the count again.

3. If your lose track of the count, start over at 1 or at a round number like 50 or 100

4. If you get bored with counting, just focus on the inflow and outflow of your breathing.

Whichever form of meditation you try, you might want to start out with short periods of 5-10 minutes and gradually lengthen them to 20-30 minutes over a period of two to three weeks. Most people find that it takes persistent and disciplined effort over a period of several months to become proficient at meditating. Even though meditation is the most demanding of relaxation techniques to learn, it is for many people the most rewarding. Research has found that among all relaxation techniques, meditation is the one people are most likely to persist in dong regularly. Once mastered, it will be a tool that you can use throughout your life.