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Doing it right
January 16, 2008
Which meditation should I practice? How often? At what time? For how long? Which posture is best? What if I am interrupted?
Joanne Franchina
Many people find it challenging to learn meditation on their own. “This feels a little strange,” and “Am I doing it right?” are common thoughts when starting a new practice.
I remember my early meditation days when it was difficult to find a truly helpful book about beginning a meditation practice, and finding a suitable meditation CD was even harder. Locating a meditation group that fit my schedule, pocketbook, and preferences took some time, too. But with perseverance I found all three.
What I liked best about my meditation group was sharing our experiences. Hearing others comment, “I had trouble concentrating,” or “I heard the words ‘go up the stairs’ and then I don’t remember anything else,” helped me feel, well, normal, because I had those experiences sometimes too. Today, excellent books on meditation are readily available, and one can listen to samples from meditation CDs before making a purchase. A wide variety of meditation groups and classes are offered locally in almost any community.
Yet, with all of these resources, the experience of beginning a meditation practice repeatedly brings up these questions with my meditation students.
I remember my early meditation days when it was difficult to find a truly helpful book about beginning a meditation practice, and finding a suitable meditation CD was even harder. Locating a meditation group that fit my schedule, pocketbook, and preferences took some time, too. But with perseverance I found all three.
What I liked best about my meditation group was sharing our experiences. Hearing others comment, “I had trouble concentrating,” or “I heard the words ‘go up the stairs’ and then I don’t remember anything else,” helped me feel, well, normal, because I had those experiences sometimes too. Today, excellent books on meditation are readily available, and one can listen to samples from meditation CDs before making a purchase. A wide variety of meditation groups and classes are offered locally in almost any community.
Yet, with all of these resources, the experience of beginning a meditation practice repeatedly brings up these questions with my meditation students.
Which meditation should I practice?
Start with something simple. Just select one that appeals to you, and try it for several weeks.
How often should I meditate?
Daily is optimal. If this proves difficult, set a comfortable personal goal and adjust it as needed. Don’t let your meditation practice become a chore.
When is the best time to meditate?
Meditation is helpful before periods of activity, so morning is often recommended. Many people also find it relaxing after a busy day. And quick meditations throughout the day, especially during stressful situations, can be beneficial. Try various times of day to see which works best for you.
How long should my meditations be?
For beginners, I recommend brief sessions, perhaps five minutes (five minutes every day is better than an hour once a week). Twenty-minute sessions work well with the body’s natural rhythms, yet many people are content with a total meditation time of 10 to 15 minutes. As you become more comfortable with your meditation practice, you will likely want to create more time for it.
Should I meditate at the same time of day each time?
This is not necessary, although many people like to choose a time of day and stick with it.
Which posture is best?
Specific postures may be recommended for certain meditations, but generally, sitting in whatever position you find comfortable is best.
What if I am interrupted?
If possible, wait a few seconds before responding. You may want to minimize interruptions by turning off the phone and placing a “do not disturb” sign on the door.
Am I doing it right?
Yes. A common mistake is to overanalyze meditation. There is no single correct way to meditate, and there is no such thing as failure. Just enjoy and accept. And remember, a meditation practice is like a physical fitness program: the benefits increase over time.
First published in Whole Living Journal, May-June 2008 issue