How often to meditate

For best results, we recommend that you meditate every day with the guided meditation audio in each week's lesson.

When to meditate

It's ideal to meditate during a time of day when you are fresh and rested. For most people, that would be the morning. If you can't meditate then, do the best you can.

We don't recommend meditating right before bed.

It's also best not to meditate on a full stomach. Meditate before meals or wait at least an hour after eating a full meal to meditate.

Where to meditate

These meditations can be done anywhere, but you do need to find a place where you can sit comfortably.  Try to arrange it so that you can be undisturbed for 1/2 hour. Turn off the ringer on your phone and find a time when you can be reasonably sure of not being interrupted.

It's easier at first and usually more enjoyable to be in a quiet place, but you can also meditate where there is noise. You can have very deep meditations even in a noisy place, and this is a skill you will learn.

It's not necessary to have candles, crystals, incense, an altar or any kind of special "props". On the other hand, these kinds of things can create a space that supports meditation. Having a special setting may make it more inviting for you to take the time to meditate. But again, it's not really necessary.

Posture

Different postures affect how the energy flows through the body and how alert the mind is in meditation. We suggest sitting upright with the spine erect while still being relaxed and comfortable. It is not necessary to get into a precise or difficult posture to meditate! If you are uncomfortable or straining to be in a certain position, you will not be able to relax completely.

Naturalness

Sometimes people feel they have to sit perfectly still while meditating. Our advice is to just be natural. If you have an itch, go ahead and scratch it. Feel free to shift your position if you are uncomfortable. Our meditation style is all about being natural.

Meditating with or without music

You can choose to listen to the guided meditations with music or without music. Some people prefer to meditate with music. It can help produce a meditative state and allow you to relax more easily into the meditation. For others, music is a distraction and they prefer to meditate without music. Listen to the version that appeals to you. If you're not sure which will work best, you can try them both.

Ending a Meditation Session

When it's time to finish the meditation, be sure to take time to come out of meditation slowly. You can stretch, move around a bit, and gradually come back to activity. Wait a minute or so before you open your eyes. You can open them downcast at first. Come out slowly!.

Now you can start the course with Week One.

Copyright 2008 Mary and Richard Maddux