How to Meditate
Decide how long you are going to meditate. If you are a complete beginner, you might like to start with 10 minutes. It is helpful if you can set an alarm to time yourself. Choose a quiet place where you are not going to be disturbed. You can sit cross legged on the floor or choose an upright chair.
Sit still, with your back straight, and your feet firmly on the ground. Close your eyes lightly. Place your hands on your knees or on your lap. Let go of any tension and movement in your body so that you feel relaxed but alert. Breathe normally.
Silently and interiorly begin to say your prayer word or mantra. Say the word clearly in your mind and heart and listen to the word as you say it. We recommend the word Ma – ra – na – tha. Say it in four equal syllables, gently and continuously; silently repeating it from the beginning to the end of the meditation.
As you start to say the word you may become distracted with other thoughts or images. Let these go and gently bring your attention back to the word. You might find that you have stopped saying the word or that you are following a thought or daydreaming; the minute you become aware of that simply return to saying the word. Don’t judge or evaluate yourself but simply keep returning to the word and saying it faithfully, with attention in total simplicity.
At the end of your meditation sit quietly and become aware of yourself and your surroundings.
We recommend that you try and meditate every day, for 20 – 30 minutes, morning and evening. But do not let the scale of the task deter you. Begin where you can, be kind to yourself.
Our online courses and resources can support you on your journey.