Meditation
You learn to meditate by meditating. The silence and stillness you experience in meditation and the increased happiness and diminished stress you experience outside meditation are so attractive and welcomed that you naturally teach yourself how to go deeper into that silence and stillness each time you meditate.
Your First MeditationWhen you meditate you silently repeat a sound, which is called your mantra. You say your mantra silently inside yourself without moving your tongue or lips. You do not say your mantra out loud, and you do not chant your mantra.
Your mantra is on the audio below. Your mantra is not a word that has meaning. Your mantra is a sound that has no meaning. It is okay if you do not say your mantra exactly as it sounds on the audio – close enough is okay.
To begin meditating, find a place where you can sit comfortably and quietly. Then close your eyes and do nothing for a minute or so. Thoughts may come during that time, and that is okay. Then start the audio below and play your mantra** at a whisper. Each time you hear your mantra, say it quietly inside without moving your tongue or lips. After one minute the audio will fade to silence. Then, at roughly the same pace as you had been saying it, continue saying your mantra quietly inside for four more minutes. If thoughts come during that time, gently return to saying your mantra quietly inside. The audio will tell you when four minutes is over. Follow these instructions for your first meditation only. After your first meditation, follow the instructions in the Daily Practice of Meditation section below.
Meditate 20 minutes every morning and every evening. Use your mantra in Your First Meditation above. It is best to meditate before you eat. Try to meditate in a quiet place but if you do not have a quiet place to meditate that is okay. Noise is not a barrier to meditating.
Sit quietly, close your eyes, and do nothing for a minute or so. Thoughts will come and that is okay. It is natural to have thoughts during meditation. After a minute or so, in the same natural way that thoughts come, and without moving your tongue or lips, quietly inside start saying your mantra. Slowly repeat your mantra until you are done meditating. When thoughts come, gently return to saying your mantra. When you finish meditating, lay down and rest for 4-5 minutes.
At times you may be saying your mantra unclearly, and that is okay. At times you may not be saying your mantra at all, and instead your mantra may be a sense or a feeling of your mantra, and that is okay. At times all thoughts and your mantra may disappear and you may simply be aware, and that is okay.
You may go to sleep during meditation, and that is okay. When you wake up after being asleep, meditate for a few more minutes and then lay down and rest for 4-5 minutes.
Common MistakesDo not TRY to meditate. Trying to meditate is the biggest mistake people make. During meditation, just do nothing. It is very important to do absolutely nothing during meditation.
The benefits of meditation come from meditating regularly. The benefits come naturally over time, and there is nothing you can do to MAKE those benefits come. So avoid looking for particular experiences or signs of progress or failure with your meditation because that will block you from getting the benefits of meditation.
Meditation can make you happier, it can make you feel more at ease and calmer, and it can help you get along better with others. You may notice those changes soon, or you may meditate for six months before you notice any changes. So just get in the habit of meditating regularly twice every day, and then be patient. Getting in the habit of meditating regularly is very important. And if you stop meditating, just start back meditating again.