The Enlightened Beings Guide to Meditation
The Essential Steps to a Profound Meditation Experience
#1 Relax your entire Body. If you can relax every little muscle and tension in your body, you will find peace within your mind. Relaxed body, relaxed mind. Practice sitting for 5 minutes comfortably in a chair (or on the floor) and release any tension in your body from head to toe. Imagine your body is filled with the most relaxing healing energy that instantly pushes out ANY tension that is held inside. If you’re sitting upright, keep your spine vertical yet relaxed, as if your spine were a gently balanced stack of golden coins, and let you hands rest comfortably wherever they are. The secret to a relaxed body is enjoying how GOOD it feels to let go, trust the Universe and let the body breathe for you.
#2 Be very still and find what is already quiet inside. When you are practicing meditation, do not move. The body will breathe for you, yet do not allow yourself to move at all. Be like a statue. Completely still and unmoving. This statue is relaxed however, not rigid and full of tension for your ultimate goal is to relax. When your entire body is totally still, notice what is already quiet inside you. There is a silence already there. It may help to pretend you are a statue that just happens to breathe on its own. Don’t do anything.
#3 Let go of the mind. The greatest guidance I’ve found in learning how to meditate happened when I discovered how to allow all my mind’s attention to rest, be unfocused, and relax inside. There is no efforting to relax, that would be redundant. The goal is effortlessness on all levels of the mind.
#4 Find your vertical center. As you are sitting, being still and resting inside, relax into the “vertical center” within you. Your body has a center to it, that runs from the top of your head, down the spinal cord and into the base of your spine. This is your vertical center. Don’t force the mind to stay here, just allow your mind to relax into this space within. Eventually everything will come into it, and all mental efforting will cease.
#5 Be the Watcher. When thoughts arise, just watch them. They come and they go. Notice how you release them as quickly as they come. Watch and notice your thoughts without getting caught in them. Whatever distractions that arise, just give them space. Practice being unfocused pure presence. You are simply being completely empty, quiet and free. The state of pure unbounded consciousness is your natural state.
#6 Experience your Divine Presence. Just resting into you, the center of your being, you are experiencing your own sacred God Source presence. This is a sure way to transcend the mind. If your mind needs to focus on something, focus it on the breath, or on being unfocused while experiencing your own presence. This can be a very complicated practice, yet the mind loves a good challenge! Be extra patient with taming your mind. Any results from meditation practice may take from 3 days to 3 months to notice any shifts at all.
#7 Be Gentle with Your Progress. Even if you have been “meditating” for years and you feel you’re not getting any benefit from it, be gentle. This is a major achievement to train the mind. It’s a massive divine process of letting go of ALL egoic efforting to get somewhere, and just to relax into being present to the stillness that resides at our core. The mind is used to always focusing on something. The only way to stop it from constantly wandering here and there is by allowing it to be deeply unfocused. “Unfocusedness” is the secret to quieting the mind and dropping into the sacred quality of being present to the GROUND OF YOUR BEING.
Learning how to meditate and master your mind could take you years without the proper guide. If you have the right guidance you can make rapid growth and experience results instantly!