Among the benefits of meditation are feelings of calmness and inner quiet, stress release, more focused concentration, stimulated creativity, improved intellectual skills, slowing of the biologic aging process, and spiritual growth.

Meditation is simply the practice of removing your attention from the distractions of your body and daily life, and directing your attention inward to the quiet place where you and God become one. Practicing meditation on a daily basis allows us to connect with our inner selves and provides the opportunity for physiological and psychological rest. It allows us to contemplate our relationship with God or Spirit and to become more God-conscious and soul-centered.

The Process

The process should never be forced, and you should always feel relaxed in your body and mind as you meditate. There will be days when your practice feels effortless and days when you have trouble leaving your thoughts behind, but the consistency of a daily practice is most effective. Try not to set expectations or push too hard. Simply watching your thoughts is a good way to begin. Start with short periods of five to ten minutes and try to practice at the same time and in the same place each day. As you adapt and devote longer periods of time, you will find that your commitment grows. If you can’t fit a 45-minute session into your schedule, try two or more shorter sessions a day – maybe in the morning and evening. Or start with the 25 – minute level commitment. All sessions may be broken down to two or more meditations lasting at least 10 minutes to fulfill the One % goal.

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Your Goal

Your goal is to be in the present, watch your thoughts without effort, and eventually feel the place where “the watcher” sits. You know you’re there when you reach the place of complete unity with God or Spirit. The most important thing to remember is that this is your time to experience a period of inner peace and quiet contemplation that will leave you rejuvenated and ready to face the world.

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Preparing to Meditate

Regular practice of meditation can help us lead fulfilled, spiritually uplifting lives. It’s helpful if you can schedule your practice for the same time each day. The quiet of early morning, before becoming involved in the busy-ness of the day, is an ideal time. But whatever time you choose, you should be able to give your complete attention to the process. If you can’t devote the full 45 minutes or 25 minutes to one period, break your practice up into smaller increments of not less than 10 minutes.

Your practice should take place in a quiet spot without distractions. Some people dedicate a specific room as their meditation sanctuary, but any place where you can be comfortable and uninterrupted for the duration of your practice is fine.

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Positions

The best position for meditation is seated comfortably with the spine straight, the shoulders relaxed, the back of the neck long, the chin in and parallel to the floor.
You can sit cross-legged on the floor, kneel on the floor, or in a chair, but your position should be effortless yet alert. The floor positions can be made more comfortable for the beginner or for those with special needs by the use of a cushion or mat or a kneeling bench. If your feet don’t touch the floor when using a chair, place yoga blocks or books under them. Your hands should rest comfortably in your lap or on the tops of your legs.

It’s important to remember that the purpose of meditation is to transcend the flow of thoughts through your mind and bring yourself to inner stillness. You can’t do this if you’re physically uncomfortable. While you should try not to concentrate too much on your body, if you should become uncomfortable to the point of distraction then change your position, bring yourself back to the breath, and continue with your practice.

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Meditation Techniques

• • Sitting Meditation
• Counting the Breath
• Meditation on an Object
• Smile of the Buddha
• Peace Meditation
• Meditation with Beads
• Breathing “So-Ham”
• Chanting the Mantra “Om”
• Chanting “Om Mani Padme Hum”
• I Am Awareness
• Additional Resources

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