Meditation 101


Download the audio on Bandcamp.

Here is a quick guide if you are new to meditation or looking for ways to practice.

First sit down. A chair, the floor, it doesn't matter. It's nice if it's quiet but it doesn't have to be. You can play the Universal Breathing Room to guide your breath. Or nature sounds are nice.

It helps to have a single point to stare at to help you focus your attention. Pick a spot on the wall, or light a candle. Set a timer for 5, 10, or 15 minutes. Work up to 15 minutes a day, twice a day if you fancy. Then, just relax.

You don't have to do anything specific. There is no goal. The point is to meditate because it feels good. One way to look at it, is that it is a time to be still, to not do a thing. To rest, recharge, and be free from the demands of the world.

From another perspective, you are becoming one with god, with life itself. When you quiet your mind and focus your attention within, you can feel the source from which you came. You can feel the flow of life, you can see the synchronicity of all things. You may be reminded of how connected we all are, of how deep life really is. You are accessing infinite intelligence.

Sometimes it's hard to take our focus from the external world of the mind to the internal self. There are many techniques you can experiment with to train your attention.

  • You can count silently in your head, giving your mind something to do but still providing a break from mental chatter.
  • You can focus your attention on your breath, thinking "IN" and "OUT", or practice feeling the point on your nose where breath enter and leaves your body.
  • You can repeat a mantra over and over, such as "I am at peace with what is" or "I love myself" or "Breathe in and raise your vibration, breathe out and release your resistance."
  • You can do visualization exercises, lighting up your chakras with each breath, or imagining how it would feel to have what you want.
  • You can practice "being the watcher", and just observe your thoughts as they come.
  • You can practice "feeling your body from within," to feel the life inside you.

Or you can forget everything I've said and just sit. Your own practice will come to you if you give yourself the opportunity. You're already awake :-)

Guided breathing tools:
Do As One Universal Breathing Room
Universal Breathing - Pranayama Free - Saagara
Meditation timer app:
Equanimity - Meditation Timer & Tracker - Robin Barooah