This is the first in a four-part series about what I call the pillars of meditation.
Whenever I think of pillar, I envision Grecian columns holding up important touchstones of civilization.
Pillars provide a foundation on which other things rest.
In this case, it’s the foundation of what will hopefully become a successful meditation practice, i.e. one that provides all the goodies of meditation such as a greater sense of peace, better being in the present moment, increased creativity, and more.
These pillars can serve you whether you are just starting your practice and can help to refresh your practice if it has gotten stale.
The first of these Pillars may surprise you. It’s preparation. Like most things of value, meditation benefits from some preparation.
Preparation begins with just a series of questions to contemplate before you start your practice. Before the questions, though, you will want to prepare to prepare.
Huh?
It’s really simple: consider keeping a journal.
No matter where you are with your practice, you may want to keep a meditation journal to track your journey. Areas to include are:
- Quality of your mind (frequency of thoughts) at the beginning and end of practice
- Sensations, patterns of thoughts, and emotions
- Insights and/or a-has
- Anything else you think worth noting
You can also journal when considering the following questions.
What’s my motivation? Not just a question for the Method actors in your life. With this question, you take an honest look at what’s compelling you to practice.
Maybe is greater peace of mind and less stress or improved cognition and creativity. Most of my students begin meditating to reduce stress and have a greater sense of ease in their day.
Another reason is to experience an awakening. Awakening to a part of yourself that takes a backseat in our harried, action-forward world. Awakening to your eternal self.
Be it stress-relief or awakening, by being aware of what your individual reason is for your practice, you direct energy towards that motivation, which can help you whenever resistance comes up.
What are my goals/expectations? If you are new to meditation or have a hard time sitting still, then beginning with a thirty-minute, cross-legged, no back-support practice is not a reasonable goal.
A good starting point is five to ten minutes, increasing to 20 and then 30 minutes. Then you can do 30 minutes twice per day. Increments are best. Remember that it needs to be sustainable.
Also know that you don’t have sit cross-legged to get benefits from meditation. A myriad reasons exist that can make it harder for many Westerners to be able to sit cross-legged for long stretches of time. Our diet and lifestyle chief among them. So grab a chair and elevate your feet. Get as comfortable as you can.
Regardless of where you are in your practice, take a few minutes to consider what your goals and expectations are and ask yourself if you need to adjust these so you don’t get discouraged.
How much mental effort do I need to exert? Here’s where you invoke your inner diligence monster. This means you go beyond the old college try when it comes to meditating. You engage with your whole heart to put your attention on the meditation object (more on that in a later blog). It also means you don’t spend your time planning, daydreaming, brainstorming, or to-do listing.
But you are also soft with your effort. You don’t work so hard that you lose the joy of your practice. You still relish the time you get to spend with yourself and with the sensations of breathing. Being with your breath, even momentarily, can yield powerful results.
What are my known distractions? Before you sit, make a list of items in your journal that you know are distractions for you during your practice. Big ones include planning or to-do lists.
If you don’t already know your distractions, you may need to meditate a few times and just notice what kinds of thoughts arise for you.
Knowing your distractions in advance allows you to redirect your mind when the distractions occur.
By preparing thoroughly, you are setting the stage for a successful, sustainable practice that will endure and reveal the many boons of meditation.
Stay tuned for the next installment in The Pillars of Meditation—Presentation.
