How to meditate- Part One – setting yourself up for success


For the next few days we will be considering how to meditate – a valuable thing to learn in Lent when we are seeking to notice who we are.  This first session is about how to set your body up for a successful meditation sit.  Anyone can do it! Give it a try!

The setting:

Find a place to sit with outside influences quiet – early mooring darkness
light a candle – wide cotton wick, no more than 1.5-2 inches distance from the wick and the endue of the candle, do not let the side crater – guide them in when the candle is soft so that there is a flat candle surface.

have a hot shower and make some tea if you want those physical comforts
Your body

notice your body – accept its limitations and pains – accept dissatisfaction

notice your thoughts, acknowledge them without attaching to them or petting or punching them

take a few deep breaths and notice the inhale and the exhale – just normal breaths

Your thoughts
Some thoughts will begin to invade your thoughts as you try to quiet (not silence) them.

Thoughts will be like small bits of wood flowing down the river next to you, its ok to notice them without leaving the moss cushion you are ion to go fetch that bark and fondle it  just let it go on down the river with a gentle nod “I see you but I will let you flow by.”

Your body

place your body well

keep your torso aligned without curving your back or slouching

legs are crossed if sitting on a pillow or floor or feet are flat on the floor if you are in a chair

your body leans slightly forward so that your chin hovers over your legs at the midpoint between your knees and pelvis

keep your chin up, and set your eyes half closed or full closed while looking about 4 feet ahead of you on the floor if you choose to keep your eyes half open

as thoughts knock at the door of your psyche asking for attention, let thoughts flow down the river, gently acknowledged for their existence but entirely not engaged; there will be time for them outside of meditation

place your hands up or down on your lap or place one hand on your belly to feel your breathing

Breathing – Over-oxygenate your blood:  

take a deep breath which pulls all the air possible into your lungs and then, holding that breath, inhale with two additional inhale-puffs to push open the lungs and force extra air into them.

Hold the that big huge breath to the count of three and then slowly exhale through your nose and as you exhale, remain mindful of letting thoughts float on by and not pick them up.

then, again….

take a deep breath which pulls all the air possible into your lungs and then, holding that breath, inhale with two additional inhale-puffs to push open the lungs and force extra air into them.

Hold the that big huge breath to the count of three and then slowly exhale through your nose and as you exhale, remain mindful of letting thoughts float on by and not pick them up.

then again….

take a deep breath which pulls all the air possible into your lungs and then, holding that breath, inhale with two additional inhale-puffs to push open the lungs and force extra air into them.

Hold the that big huge breath to the count of three and then slowly exhale through your nose and as you exhale, remain mindful of letting thoughts float on by and not pick them up.

Repeating this big huge breath three times over-oxygenates your blood so that your heart is tricked into feeling very happy about how much oxygen is in your blood and so it begins to slow down its pumping which, in turn, begins to let other bodily functions and regulatory events slow down to into a resting pose.

A tool to help you….
Now you are ready for silent sitting:  get the “Insight timer” app for your phone and use that bell (opening and closing) to set you into a time of meditation.  Perhaps a beginner might choose 5 minutes and then, over time, increase the time.

It’s that simple.  Next we will discuss the actual meditation time…

Leave a Reply

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