Meditation Basics–a few ideas to help you get started

Be patient as you look for a form of meditation you like

Meditation has so many benefits. To see some of them, read my post: Welcome to the Meditation Room. But there are countless forms of meditation and it can be daunting to try to figure out which is the right one for you. In the Welcome post I just mentioned, I shared a few simple ideas for how to start-including using an app, finding a class/teacher or using a book or video. I also shared a few basic ideas you can easily try on your own.

I think, for better or worse, finding which form of meditation you will like the best right now is a matter of trial and error. Find a way of meditating that sounds appealing and give it a try. If you like it, stick with it. If not, move on to something else. Of course, it can take a while to get comfortable with anything new, so allow yourself some time to really give your new form of meditation a good try–whatever that means for you.

Finding the time, creating the space

It will likely take at least a few weeks before you start feeling the benefits. You might feel changes right away, but you might not. It’s not really a quick fix, but more of a lifetime practice–like exercise and healthy eating. Like those, you may experience ups and downs in your practice and commitment. I certainly have!

For many people, it’s helpful to meditate at the same time each day.  It helps to build a habit. I’ve done this sometimes and other times I just meditate when I have the time/energy.

If you are meditating at home, here are a few suggestions for creating a satisfying experience. Again, try the ones that appeal to you and ignore the rest (or save them for later).

 

Creating Sacred Space

You may find that creating a special place or a special ritual around your meditation practice can really help you. These things aren’t necessary. You can meditate anywhere. But if you have a special spot or something that you repeat each time you meditate, it might help you prepare to meditate—and just make the time more special.

Right now, I usually meditate in my bed first thing in the morning. But I have some special things on my bedside table that help me get focused. Some crystals, a few beads that belonged to my Grandma, a tarot card and a candle. Plus I have some other special things around the room like paintings, plants and big river rocks that help the space feel special and sacred to me. I also keep an inspirational book or two handy in case I need a little help getting in the mood–and my journal so I can jot down any insights or inspirations.

Physical Space

 Use any or all of the ideas below– or let them spark your own ideas. Just think about what would make your meditation time pleasant:

1. have an altar with objects, images, or quotes that inspire you. It can be a special box or table or just use part of a table or a windowsill or something like that
2. listen to music
3. light a candle

   

4. ring a bell or chime
5. burn incense or sage
6. use essential oils
7. Have a comfortable place to sit (or lay down or kneel)
8. Make sure you have a sweater, shawl, or blanket handy–I often get cold when I meditate, although sometimes I get warm.  You can also use something special that is just for meditating.

Inner space

Once you have your physical space ready, it’s time to create the inner space.  Again, there are many ways to do this, so choose something that appeals to you. Use your own intuition as a guide. Or just begin. But here are some things you can try:

1. Setting up the physical space may be enough
2. Just breathe for a minute or two.  Notice how you feel in your body, in your mind.  Neither resist nor embrace these feelings, just notice.
3. I like to consciously create a sacred space.  There are many ways to do this.

Here are a few ideas:

• Call on the guardians of the four directions, plus above and below (if you wish). Each direction has certain associations as well, which you can research or I can give you more info in a later post. Check out Wiccan spirituality or spiritual teachers from the First Nations.
• Call on the archangels.  This is what I usually do–Uriel, Raphael, Michael, and Gabriel.  They can be associated with certain directions, as well, and bring certain gifts or “areas of interest”.  I orient them to my own body. Uriel front left, Raphael back left, Michael back right and Gabriel front right.
• Ask the angels, archangels, ascended masters to create a safe and sacred space–you don’t have to name names
• You can imagine a light-filled shape around you–a circle, a sphere, a column, a pyramid. You can choose the color of light you like–I use golden or golden-white, pink or purple. But any color that feels safe and comforting to you is good.

  

• After that, I call on the totality of myself and whatever higher beings I’m working with to be with me in my safe and sacred space.  This can be general–your higher self (or I prefer totality of yourself–less hierarchical), your guardian angel, “angels, archangels, ascended masters” any gods or goddesses who call to you. 
• Skip this part altogether if it feels weird.

Finally–the actual meditation

I know the above list is long, but it really only takes a short time.  After you do whatever of the above you choose, you are ready to meditate. There are lots of ways to do that.  And there is not one right way. You probably need to try out a few different ways to see what you like.

Your practice may change over time. You can spend as little as a couple minutes or as long as feels comfortable. Making the effort is what’s important.  It doesn’t matter if your mind wanders or you don’t accomplish what you wanted to.

Two Hints

1. You might want to set a timer for however long you’ve decided to meditate for–time passes differently in meditation. When you’re first starting out, 5 minutes may seem to go one forever. If you use a timer, you don’t have to keep checking the time. You may have to resist checking the time, though. I do! Or just take a peek if you need to–at least you don’t have to remember what time you started.

   

2. Also, you might find yourself annoyed by outside sounds, like traffic or voices or even nature sounds. Try to just breathe through them. Don’t resist. Try not to get annoyed or distracted. Remember to breathe. If you live in a city, like me, you will eventually get used to these sounds–although especially loud ones still startle me sometimes.

Here are just a few ideas to try in your meditation–

1. Breathe–

Focus on your breath going in and out. When your mind wanders, bring your focus back to your breath.

2. Ask a question–

You can ask yourself or the universe or God or any spiritual being you like.  The answer may come in the form of images or bits of a song or some words that stick out in your mind. It may even pop into your mind later in the day, in the middle of the night, or the next morning.  In my experience, the answer rarely comes directly (eg this is what you should do). It’s a good idea to have a journal and pen handy to write down what you experience.  Like dreams, meditation can be ephemeral. You can write during your meditation if it feels right or immediately after.

3. Focus on your physical body.  

Are there places where you feel pain or that feel strange or uncomfortable?  If there’s more than one, see what place draws your attention the most.  Breathe into that place. Breathe into the pain. See what lies beneath, listen to the story it has to tell, what it has to teach you. Ask questions. Listen to your body or ask the spiritual world for help. You can also ask for help to transform your pain into wisdom and compassion. Once you have fully experienced it, you can release it into the light. Rather than focusing on your discomfort, you can also focus on any part of your body that you are just wondering about and ask what it has to teach you.

4. You can do the same thing with emotions.

 Notice how you are feeling. Notice where in your body you feel it and how it feels.  Ask for guidance, bring in light, maybe gold or white or violet or pink, whatever feels right.  Ask what it has to teach you. If it feels right, you can ask for help releasing it or transforming it into wisdom and compassion.

Completing your meditation–releasing your sacred space

When you are finished meditating, thank your higher self/totality of yourself and any other beings who you asked for help.

Release whatever sacred space you have created.

For example, say (inwardly or out loud) “I now release this pyramid of golden-white light” or “guardians of the four directions, I thank you and release you.”

I also always thank whoever helped me and ask that my work be done in accordance with the highest good (or better) for myself, my family and all the sentient beings who are involved.

Put out any candles or incense. Put things away, as needed.

Wow! That’s a lot of info–hope it helps. Let me know if you have questions or more ideas. I’ll share more meditation ideas, too.

Thanks for stopping by.

xoxo