Meditation Quick Start Guide
Below you will find basic instructions. It is a no-frills way to give meditation a try without getting involved with too much theory. If you're in a hurry to catch a glimpse into what meditation is about, try this.
This sample session should take you about 20 minutes from start to finish. If you would like to learn more, there are many good books and CDs you can use, but the best way to make sure your meditation practice gets off to a good start and grows, is to find a good teacher.
Find a quiet spot where you won't be disturbed for the duration of the meditation session.
Light some incense and a candle if you like to help set the mood.
Sit comfortably, either cross-legged on the floor (have a supportive cushion or folded blanket to sit on to take pressure off your knees and hips), on your heels (the cushion or blanket can be between your buttocks and heels), on in a chair. Make a resolution that you will remain perfectly still for the duration of your session.
Take five deep, slow breaths through the nose. Begin with the exhalation. Follow the breath, with unbroken awareness, from moment-to-moment, from the beginning of the exhalation to the end of the inhalation. If you feel light-headed or dizzy, discontinue the practice until the feeling passes or skip it until next time, but be more gentle and perhaps do fewer breaths.
Make an affirmation that reflects the reason you are meditating. For example, "I'm taking this time to be quiet and to focus my mind. I affirm that Peace is my True Nature, and to experience this, I will be attentive to the object of meditation and enjoy this time to go within."
Bring your awareness to the object of meditation. If you have no idea what to use as an object of meditation, you can repeat the mantra "OM Shanti" (OM Peace), or just watch the flow of the breath. If you choose using the mantra, keep the pace easy and moderate, not too slow or too quick.
Keep a clear a focus on your object of meditation but don't strain or judge yourself. Continue for at least 15 minutes (it can help to use an egg timer to time the session).
End the session by taking three deep, slow breaths through the nose.
Say a prayer or affirmation for the peace and well being of all beings.
Get up and carry the peace of meditation through the day
Meditation as taught by Reverend Jaganath Carrera
There is a wise saying, well prepared is half done. The way we prepare for and end a meditation sitting is important. The beginning should include affirmations of our intentions and goals and the first steps in bringing the mind to a relaxed, focused attention. Yoga breathing practices are also very helpful - they awaken, calm, and help steady the mind.
One of the following chants is done to remember the Guru, your spiritual teacher. By doing this, you keep the mind receptive to the guidance you will receive. If you do not have a Guru, you can omit this chant, or just take the attitude that you are addressing the Guru as Cosmic Wisdom within you.
The closing peace chants integrate the meditation experience into your daily life and develop compassion for others. Repeat them with a deep wish that everyone experiences peace, joy, love, and light.
These chants can be done at every meditation sitting. You can add more, or your favorite prayers, or affirmations, but don’t change too many things at each sitting. Repetition helps the mind go deep.
Chanting for your Meditation
Take a deep inhalation for OM . . .
OM OM OM
OMkaaram Bindu Samyuktam
Nityam Dhyaayanti Yoginaha
Kaamadam Mokshadam Chaiva
OMkaaraaya Namo Namaha
OM Namah Sivaya Gurave
Satchidaananda Moorthaye
Nishprapanchaaya Shantaaya
Niraalambaaya Tejase
Twameva Maataa Cha Pitaa Twameva
Twameva Bandhus Cha Sakaa Twameva
Twameva Vidyaa Dravinam Twameva
Twameva Sarvam Mama Devadeva
OM united with the Source
On which the yogis ever dwell.
Grants desires and liberation,
Salutations to the OMkaaram.
The Guru is Auspiciousness,
Embodiment of Truth, Knowledge, Bliss
Salutations to the One who is beyond the worlds
Peaceful, Independent, and Radiant.
Thou art my mother, my father Thou art;
Thou art my family; my friend Thou art;
Thou art my knowledge, my wealth Thou art;
Thou art my all, O Light of all lights Thou art.
Period of Silent Meditation
OM Sarvesham Swastir Bhavantu
Sarvesham Shaantir Bhavantu
Sarvesham Poornam Bhavantu
Sarvesham Mangalam Bhavantu
Asato Maa Sad Gamaya
Tamaso Maa Jyotir Gamaya
Mrityor Maa Amritam Gamaya
OM Shaanti, Shaanti, Shaanti.
Lokaah Samastaah Sukhino Bhavantu
Jai Sri Satguru Mahaaraaj Ki!
Jai!
Auspiciousness be unto all,
Perfect Peace be unto all,
Fullness be unto all,
Prosperity be unto all.
Lead us from unreal to Real,
Lead us from darkness to Light
Lead us from the fear of death,
To knowledge of immortality.
OM Shaanti, Shaanti, Shanti.
May the entire universe be filled with Peace and Joy; Love and Light.
May the Light of Truth overcome all darkness.
Victory to that Light!
Leaving the Meditation Space
When you leave your meditation space, keep the peace and clarity of meditation with you throughout the day by recalling what you experienced as you sat, by practicing lovingkindness to all, and by repeatedly bringing the mind to the golden present.
OM Shanti Shanti Shanti OM Peace Peace Peace
Comments