How to Cultivate a Daily Meditation Practice
"It is possible to feel fulfilled and happy, irrespective of changing conditions. This is the essence of meditation." Sharon Salzberg
The emphasis in meditation practice is on the word "practice." It is a lifelong journey. We learn to come back to the beginning – our clear, unobstructed experience – and start again. Touching in daily with this profound practice yields the greatest impact throughout our life.
- Just as painful habits take time to unravel; helpful habits take time to instill. Here are some suggestions to help you establish a daily meditation habit. None of these ideas is a hard and fast rule. Instead, try using them as tools to support your intention.
- Plan to meditate at about the same time every day. Some people find it best to sit right after they get up, while others find it easier to practice in the afternoon or at bedtime. Experiment to find which time works best for you.
- Establish a meditation corner you can use every day. It could be in your bedroom or living room; in a basement or attic; or on a porch. Wherever you sit, pick a place where you can be relatively undisturbed during your meditation sessions. If you can't dedicate this space exclusively to meditation, make sure you can easily carry your chair, cushion, or bench to and from it each day
- Sit as long as you can every day. An ideal session will last 45 minutes to an hour. But even five minutes of sitting or walking will help you cultivate and maintain your awareness as you continue through your day.
- Determine before you take your seat how long you’ll meditate; likewise, decide beforehand how long you’ll walk. This tactic eliminates the potential for discursive decision making during your session.
- Some meditators like to bring inspiring objects to their meditation space: an image, some incense, or possibly a book from which you can read a short passage before meditating.
- Keep it simple. The purpose of your practice is not to induce any particular state of mind, but to bring added clarity to whatever experience you’re having in the moment. An attitude of openness and curiosity will help you to let go of judgments, expectations, and other obstacles that keep you from being present.
* Source: Insight Meditation Correspondence Course Workbook
