On Your Own
Meditation Basics -- Where, When, How
Tips for Meditating on Your Own
How often to meditate
Regular meditation is extremely valuable. The shift to greater ease and peace that we feel during meditation starts to be felt more and more throughout the day with daily meditation. It helps to create new habits of thinking and ways of being. So we strongly recommend that you try to meditate every day.
Of course, every individual is unique and you need to find the right formula for you. You may want to meditate more often during stressful times, when you are ill or while your are travelling.
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. Some people enjoy meditation at the end of the work day before the evening's activity.
It's best not to meditate on a full stomach. Meditate before meals or wait at least an hour after eating a full meal to meditate.
If you want to use meditation to fall asleep, we recommend using a guided meditation. Many people have reported falling asleep during our guided meditations, and we have a guided meditation (available as a CD or mp3 download) designed specifically for falling asleep (Sleep Easy).
How long to meditate
Even a brief meditation can be relaxing and refreshing, but usually it takes time to settle down in meditation. For most people, 20 minutes is an ideal length of time. Try to meditate for at least 15 minutes.
Timing your meditation
There are various ways to time your meditation. We feel the best is simply to open your eyes briefly to check your watch or clock when you think the time might be up. If it's not yet time to finish, simply close your eyes and continue. We do not recommend that you use an alarm clock or anything with a loud noise. That would be too jarring when you are in a meditative state.
Some people use meditation timers with a gentle tone to indicate the end of meditation. For those who like to meditate with music, our Music to Meditate By is 20 minutes.
Where to meditate
It's best to meditate in a place where you can be comfortable and undisturbed. Turn off the ringer on your phone and find a time when you can be reasonably sure of not being interrupted. It's ideal and usually more enjoyable to be in a quiet place, but you can also meditate where there is noise.
Noise
It's enjoyable to meditate in a quiet place, but it is not always possible. All of the meditations on our website can be done in a noisy environment. The key is to not resist noise. Don't try to ignore the noise or to block it out. Simply let it be and continue with your meditation.
Everything is a part of meditation -- the noise, your thoughts about it, the way the mind may start to resist it, the emotions that arise about it. Treat everything that arises in meditation the same way -- let it be, let yourself be!
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.
Falling asleep in meditation
As the body relaxes, it will take the opportunity for sleep if it is needed. The goal of meditation to establish a state of ease. Trying to not fall asleep creates a strain. If sleep comes, let it come.
If you find that you fall asleep frequently in meditation, it may mean that you need more sleep at night and is a good reminder to make sure you are getting enough rest.
Meditating with 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 meditate without it.
Ending a Meditation Session
It's important to take time to come out of meditation slowly. When we are deeply rested in meditation, it can be jarring to suddenly get up and start our activity. Remain with your eyes closed for a minute or two. Stretch, move around a bit, and gradually become more active. When you are ready to open your eyes, you can open them downcast at first. Take your time to come out slowly!
Copyright 2008 Mary and Richard Maddux
