Guidelines for Meditation

The quality of our meditation is dependent on many things, specifically posture, concentration, knowing what elements to focus on, skillful redirection of one’s focus, being accepting and allowing of “what is” without “running away or running towards”, being able to locate our awareness fully in a specific part of the body, and the length of time of our practice. The following tips may help you to improve the quality of your meditation while affirming that every moment of practice is a victory.

  1. Carefully understand the specific areas of focus for the meditation before you begin i.e. tip of nose, third eye point, mantra or breath, place in body, chakra, bandhas, visualization etc.
  2. Set a timer for the length of time you will meditate.
  3. Sit with a straight spine, chin pulled in slightly. If needed, use a sitting cushion, bench or chair to sit comfortably straight.
  4. Keep as physically still as possible during your meditation. Make a commitment to yourself to stay still.
  5. Repeat the mantra, or begin the breathing technique or meditation process.
  6. Link the observing mind (witness, inner knower) to what you are doing i.e. say it, hear it and feel it, become absorbed in it.
  7. Observe yourself hearing it and feeling it.
  8. With mantra, add a devotional flavour from the heart as you repeat it.
  9. Experience the meaning of the mantra. Link with the universality of it. Link with Infinity.
  10. Stay in observer mode and open up to everything. Increase presence by maintaining a relaxed openness without losing alertness.
  11. Maintain concentration on the areas of focus within the meditation technique.
  12. As your attention drifts, bring it back to the objects of concentration as quickly as you can, without judgment. Stay present.
  13. Watch internal talk, images, feelings, sensations as they arise without clinging to them nor trying to push them away. Allow all sensations without locking on to any one. Maintain a non-judgemental, compassionately curious non-attachment.
  14. Maintain a peaceful equanimity with whatever happens – whether it is outside noise, inner imagery, strong memories, physical discomfort; without attaching or reacting to whatever happens.
  15. When you focus on the tip of the nose or between the eyebrows you create stillness and decrease the tendency for your mind to react to thoughts. When the mind is completely still, this is called “shunia”.
  16. Synchronize with infinity as you breathe or repeat mantra, so your thoughts are released from personal identification.



Leave a Reply

Your email address will not be published. Required fields are marked *