Guidelines for Establishing a Meditation Practice
by Marilyn Buehler, M.Div.
1. Commit to your meditation practice. The benefits are felt when meditation is done every day.
2. Establish a regular time and sit comfortably to meditate. Sit upright, with the neck and spine aligned.
3. Use the same location for meditation every day.
4. Minimize disturbances. Remain still.
5. The stomach should be light.
6. Start with 5 minutes of meditation once a day. You can slowly increase to 10 minutes twice a day.
7. Choose your focus. When you observe your mind wandering, gently bring your awareness to the focus of your meditation.
8. When thoughts come to mind, let them come and go. Don’t be concerned with the content of the thoughts. Gently bring your awareness back to the focus of your meditation.
9. If you are too tired to meditate, give yourself the rest you need. When you feel rested, finish with a few minutes of meditation.
10. Come out of meditation slowly. Take time to slowly bring your awareness back from meditation. Stretch, take a few deep breaths, and open your eyes slowly.
11. After meditation enjoy the sense of inner peace and balance. The benefits of meditation are felt in daily life.
Suggested Focus for Meditation
i) The breath. Gently bring your attention to your breath. Observe the inward and outward movement of the breath. The inhale will be cool, and the exhale will be warm.
ii) A word, phrase, or name of God. Synchronize the word or phrase silently with the inhale and exhale. If you chose a name of God, think the first syllable with the inhale, and the second syllable with the exhale.
If you are interested in personal meditation instruction, consider Marilyn's course "Meditation: Turning Within". Also, attend one of our evening on-line guided meditations.
To explore various approaches to meditation, read this article on Meditation by Meher Baba.
Books that explore meditation:
1. Meditation for a New Humanity by Meher Baba.
2. Adventures in Meditation by Carol E. Parrish-Harrah, PhD, Three Volumes I, II, and III.
3. Science of Meditation by Torkum Saraydarian.