Laughing Yogini’s Meditation Practices:

• MINDFULNESS
• LOVINGKINDNESS

Introduction to Meditation

Zoar Valley Waterfall (Mike Grady photo)

In the beginning, and the beginning may last for several years, practitioners often think there is some sort of magical “right” way to meditate. They think that if they just knew and practiced the correct technique, their stampeding thoughts would disappear and they’d sit forever is a state of heavenly bliss. They think that their lives will spontaneously grow devoid of conflict and that they will be filled with boundless love for everyone (and this love will be returned because they are wonderful and righteous and well, who could not love them?).

Underlying these ruminations, is the feeling that somehow, their meditations are wrong. After all, they still have thoughts! And if anyone heard what was spinning out in their mind while they were supposedly quietly meditating, they’d be locked up for certain.

Most meditators go through this. It is shocking when we begin to look at the contents of our mind. If we desire transformation though, we need to begin to understand what it is that we are changing.

Guidelines

• Your first step should be to honor yourself for the intention to meditate and for making the effort to sit. Some people like to mentally honor their teachers and their teacher’s lineage at this point as well.

• Decide where you are going to begin your practice. It should be as quiet and free from distractions as possible. See the page Tips for Home Practice for more guidelines.

• Observe and establish your posture. Traditions differ on the way they “sit.” Remember the reasons for establishing posture: to remain alert and awake, to be as free from distraction as possible, and to be present in a state of dignity. Eventually you will learn to meditate anywhere and everywhere. You can meditate while walking, standing in line at the airport, or weeding the garden. Eventually meditation becomes your life.

• Gently bring your awareness to your breath as a means of focusing your mind. Traditions vary here as well. All use some sort of focus for the mind. Most at least begin with the breath. It’s always available and is a powerful tool for tying the subconscious and conscious minds together.

• Begin your practice, whatever it is: insight, mindfulness, zen, mantra, lovingkindness, tonglen, or any of the other practices you may have been taught. If you don’t know one,you can always practice the “Smiling Meditation” that the Balinese meditation master taught Elizabeth Gilbert in Eat, Pray, Love (see my media recommendations, Inspiring Journeys page). He told her to sit and smile and feel that smile inside of her, until even her liver was smiling!

• Sit regularly for ten minutes per day, longer if you feel up to it. I began first thing in the morning because I already had a quiet time established then. Since I wake early, I was alone and relatively undisturbed. Eventually, it is beneficial to practice twice per day.

• Remain quiet for a few minutes after your session. This will help to integrate the meditation into your life.

• Honor yourself for practicing, whether you felt it was a “successful” meditation or not. Recognize that whatever happened in your session, it was a part of you. The point is to learn to sit with all of the parts of you. You are not one-dimensional; you are a multi-faceted human being, just as I am. The good, the bad, the ugly or the saint, the sinner, the sicko–that’s the human race as well as every single individual in it.

Rochester zen center buddha (ckg photo)

Learn more about MEDITATION:

Meditation & Relaxation in Plain English.
By Bob Sharples.

This is my favorite introduction to meditation text. Though a practicing Buddhist, Sharples takes the mumbo-jumbo out of the practice releasing the ancient teachings from their religious trappings, so they can be used by anyone, regardless of spiritual bent or religious affiliation. He offers clear explanations and practices that any level of practitioner will benefit from. This is the text I use in my Meditation Seminars at SUNY Fredonia.