How Simple is Meditation? | Steven W. Graham, C.Ht

How Simple is Meditation?

by Steven W. Graham, C.Ht

I just finished a one-year “home-study course” in Raja Yoga and Meditation by the Self-Realization Fellowship, followed by a 10-week, online course in Meditation by the folks at Ananda Village. I’m no guru, but I’ve learned a lot and I feel much more positive and alive, so I’d like to share some of what I’ve learned with you.

I used to think Meditation was just closing the eyes and letting the mind go blank for an hour or two. WRONG!

Meditation has a purpose that is much more than just being quiet inside.

It would be very beneficial to do a pre-meditation routine of “breathwork” to oxygenate the blood, along with tense & release “energization exercises” of various body parts to fascilitate relaxation, as well as “affirmations and decrees” for specific purposes, but it is not my goal to complicate this simple discourse on meditation basics, so I’ll leave further research up to you if interested.

SIMPLE: Meditation is all about “relaxation” and “concentration” or focus. It’s quite simple really.The relaxation part is obvious, but focus on what? Focus on the inbreath and the outbreath through the nose to the exclusion of all else. That’s it. If the mind wanders (and it will) gently bring it back to your one simple task: focus. Don’t beat yourself up if this is difficult at first. There is no counting or cadence to breathing during meditation like there is in breathwork. Just let it come in and go out naturally.

POSTURE: How you sit is up to you: Full Lotus? Half Lotus? Cross-legged? Sitting on the floor on a meditation cushion (Zafu)? Sitting in a chair without arms? Your choice, but no comfy office chair please or your spine will be curved. I prefer sitting in a chair with legs uncrossed, feet flat on the floor. Whichever position you choose, keep your back straight and your jawline parallel to the floor. It is best if your closed eyes are looking up slightly without strain.

MANTRAS/MUDRAS: A mantra is a simple word or two that helps to keep your mind stilled with less tendency to wander. Mantras are not sentence-long affirmations. “OM” the king of mantras is good, or “Om namah shivaya” or “Ananda” which means bliss in Sanskrit or simply, “Peace.” You can always ask Google!

A mudra is a simple, thumb-touching-the-finger or fingers hand position for energy flow. Different finger positions produce different results. There is a lot to this, so you can research it and either do it or not as you choose. A mantra is optional; so is a mudra.

HANDS POSITION: Sit with your hands folded in your lap, or each hand on a knee or whatever is comfortable.

VISUALIZATION: Yes, and no. Your choice. Can you visualize or imagine yourself sitting within a column or pillar of white healing light? How about a violet flame pillar of light for transmuting negative karma into Light? Either of those may help to keep the mind free from wandering thoughts, while healing and energizing you. Try it. See if this works for you. If not, no worries. Remember… focused and calm, enjoyable and relaxing. Keep it simple.

DURATION: Meditation should be enjoyable and pain-free. If you’re not enjoying it, you probably won’t continue. So, why not start with 5 or 10 minutes? When you’re ready, 15 or 20 minutes. More time as you feel led. No pressure. Meditating once a day is great. Twice a day is even better… if you can. But please try at least once every day. Be consistent. This is a worthy investment in your well-being for inner calm and spiritual growth.

ROUTINE: Pick the same time for meditation each day and choose a place that will be special to you if you can. Outside, weather permitting is ideal. A special room for meditating is wonderful, or simply a corner of a room will do. Meditation, yoga or new age instrumental music is optional.

RESULTS: An inner calm hinting at bliss! You’ll get there. The reason I didn’t mention a prone position while meditating is because of the risk you run of falling asleep, but if back problems prevent you from sitting comfortably, go ahead and lie down. Meditation should be fun and enjoyable not uncomfortable or frustrating. If you persist, you WILL get good at this and really enjoy and look forward to your Quiet Time while growing spiritually.

BENEFITS: Inner peace and calm in a world of turmoil. We all need more of that along with more joy. A sense of accomplishment will be earned. Spiritual evolution, higher consciousness, a higher vibratory frequency, transmuting negative karma, a stronger immune system… all of this begins with your journey on day one! Remember, consistency is the key.

Meditation is not about religion. It is simply aligning your inner being and attention to the calm and peace of “all that is” which is a vast, inner ocean of Love and Light. Tapping into that is always a blissful experience. Where focus goes, energy flows. The more you do it, the better and more intense it becomes.

Make your world a better place for yourself and those around you: Meditate!

I now leave you with, “Om shanti, shanti, shanti” which is an invocation of peace in body, speech and mind.

Highly-Recommended: If interested in finding out more about an excellent, go-at-your-own-pace, home-study, “Yoga and Meditation” course that I enjoyed by the non-sectarian “Self-Realization Fellowship”, you can get all the details here:

https://yogananda.org/lessons-programs