Preparation

Preparing for the journey

When you intend to sit in meditation, choose a time and place where you won't be disturbed or interrupted. In the office between phone calls or in the kitchen when the family is waiting for dinner is not recommended. Allow yourself plenty of time to fully relax before, during and after the meditation. Give yourself half an hour or more in total, to begin with. Switch off your mobile phone and disconnect the land line or turn off the ringer. Sit in a room where nobody is likely to walk in. A "Please do not Disturb" sign might be useful if there are other people in the house but please respect their needs as well, so don't choose the bathroom as your meditation retreat. Make sure that you are warm and comfortable. It is a good idea to drape a shawl or something similar over your shoulders as the body temperature drops when you are sitting still for any length of time. If/when following a guided meditation, 10 minutes in the silence after the guided part is probably most suitable for a beginner. The time can be increased if you wish when you become used to sitting in that quiet space. You may enjoy your meditative experience so much that you don't want to come back but it's good to discipline yourself by setting your time limit in advance and sticking to it.

In eastern religious cultures, people remove their shoes before entering a temple or mosque and leave them outside. This is a symbolic act whereby the worshipper leaves the everyday world and all it's baggage outside while they go in to commune with their god. People from different cultures have very different ideas about god. Some don't believe in god at all but practically everyone has something they believe in, whether that is some sort of higher power or perhaps just the lifeforce within themselves. Personally, I believe in a universal energy which unites all living things. I don't think it matters what anybody calls it. It is therefore I am. Or as that revered philosopher John Lennon put it "I am he as you are he as you are me and we are all together". Meditation is unlikely to take you closer to the actual spirit of John Lennon but it might provide you with a clearer understanding of the spirit which populates his ideals of togetherness and peace. You do NOT need to believe in any form of god to enjoy meditation. Just believe in your self and your right to be the person you truly want to be and experience life to the full.

In any case, I invite you to take off your worldly shoes and leave your baggage outside when you prepare to enter the sacred space within yourself. You can sit cross legged on the floor in a full or half lotus position if you really want to but it's not necessary. It's better to sit upright on a chair which provides good support for your back. The aim is to take our thoughts beyond the physical and material, so the last thing we want is to be grounded by back pain or aching knees. When you sit for meditation, please don't cross your legs or fold your arms because it impedes the natural flow of energy within you. During the meditation, you may find that your mind begins to drift off or perhaps everyday thoughts might intrude. In the middle of a gorgeous golden sunset, an item for tomorrow's shopping list may make an unwanted appearance. If this happens, try to resist the temptation to push the thought away - just let it float on by without giving it any more attention than you would to a cloud that you've noticed drifting past your window.

Deep Breathing Exercise
It is advisable to practise some deep breathing before beginning your meditation because slowing respiration slows down your thoughts.

Start by breathing normally but bring your awareness to your breathing. Be aware of the air as it enters and leaves your body. Be aware of the slight rise and fall of your chest as you breathe in and out. Focus your mind on the instant when the in breath ends and the out breath begins.

Now, breathe more slowly and more deeply, drawing the air deep into the area of the solar plexus or lower abdomen.

As you draw the breath deeper inside yourself, also draw your thoughts deeper within.

When you let go of the outgoing breath, let go of any anxieties or tensions which may be disturbing you. Expel them from your mind, as you expel the out breath.

Breathe in through your nose and out through your mouth.

Let your shoulders droop and feel your whole body relaxing.

To slow your breathing even further, breathe in through your nose to a silent count of four and out through your mouth to a silent count of four. Continue at this pace for a few minutes. Whatever else you do, please, don't stop breathing.