How to Meditate
Meditation is simple. If you can breathe, you can meditate. For the sake of simplicity we will assume that you, the student, are capable of sitting, cross legged, on the floor. To practice meditation you must prepare your body, breathe mindfully, chant a single Om, and reflect on your experience. By practicing these straightforward steps you will become familiar with the intricate ways in which your individual mind works. The goal of any meditation is self awareness.
Begin by arranging your body for meditation. Come to a seated cross legged position; give yourself permission to make any minor shifts or adjustments so that you feel completely comfortable. Close your eyes and focus on the space between your eyebrows. Lengthen your spine by lifting the crown of your head up towards the ceiling and simultaneously tucking your chin slightly in towards your chest so that the back of your neck is also long. Relax your face, neck and shoulders. Rest the back of each hand on your corresponding knee, and bring your fingers into Jnana mudra by placing the tips of your fore finger and thumb together. Mudras are yoga postures for the fingers and
hands. When you practice a mudra your fingers should be light and hands relaxed. In Jnana mudra the closed circle of your finger and thumb is a symbol of unity, the unity of the Atman and the Brahmin, the individual soul and the world soul. Now relax entirely. Relax and breathe. When your body is settled, your spine is long, and your fingers are in mudra, then you are ready to move on to the next stage of meditation.
Now, bring your attention to your breath. Notice how your body expands as you inhale and relaxes as you exhale. Feel the sensation of your breath as it moves across the patch of skin just below your nostrils and above your upper lip. Release any conscious control of your breath: observe it as it is, without the need to change anything. Breathe and do nothing else. Return your awareness back to...