Beginning Meditation

The key is to not make it complicated. I have studied from many teachers, from many traditions, and I have found it is just best to keep it simple. As you progress with your practice, you may find yourself drawn to more elaborate teachings. Better to keep it simple and do it daily than to make it elaborate and do it infrequently.

Counting meditation:

1. Sit upright, either on a chair or bench, or if you prefer a seated position on the floor, either on your knees, legs crossed in half-lot,us or full-lotus if you prefer. I was a long-distance runner, so my legs prefer a seated position on a chair or bench.

2. Sit forward a bit on the chair, relax your stomach and shoulders, rest your hands or arms on your lap. Now is not the time to worry about your stomach poking out a bit, just relax and breath!

3. With your eyes closed, partially-closed, or gently open, start taking deep full breaths. Visualize and feel your lower part of your lungs fill, expanding your rib cage. Feel your rib cage expand on the sides. Now feel your breath expand behind your pectoral muscles / upper ribs / chest. Then, as you exhale, relax your upper chest and bring in your stomach as you exhale. Repeat!

4. Now, with each breath, begin counting, so with the first breath, think “one”, nice slow exhale. Now on next breath, count “two”, and with each inhalation, add one, so on the 4th breath, you will count “four”.

5. Now, on the next breath, return to “one”.

6. Continue breathing slowly and deeply, and counting 1-4, over and over. Now, when you become aware again, you may catch yourself at 23, or 106. When you catch yourself having counted past 4, just gently let it go and on the next breath count “one”, and begin the count too 4 again. Count from 1 to 4 over and over. When you catch yourself again up at 34, or 15, or 120, simply smile inside and start back at 1…2…3…4…

I find the magic happens when I get lost and become aware again and bring myself back to 1… 2… 3… 4…

When beginning, just set a low-volume timer for 5 minutes, 10 minutes each day would be a great start. Pick a time and place that works for you. That may mean your back yard on a bench outside, listening to the wind. It may mean, your in the car, having just parked for work. The key is to allow yourself the flexibility to practice everyday. Outside is better than inside. But Inside is great, too.

Don’t let the drive for perfection kill your practice. Better to do 3 minutes on a bench at lunch then to only allow yourself to do it after you have gone through some elaborate ritual or setup.

Now, deep breath! Count “one”…