The Six Keys to Successful Meditation
The Six Keys to Successful Meditation
There are several key things you can do that will significantly enhance your abil-ity to meditate. They may seem subtle at first, but remember, meditation itself is all about cultivating the higher, more subtle parts of your being. Take it from experi-ence—together these six keys will make a big difference. So please give them a try!
Key #1: Find a Special Place
It’s critical to set aside a special place that is used only for meditation. If you have a spare room, great, but it’s fine to set aside a corner of your bedroom. This will be your sacred space for self-discovery, so you’ll want to make it as inspiring as possible.
• Cover a low table with a clean, white cloth (or any other light color you find inspiring).
• Place a candle on the table, and a vase with fresh flowers if possible.
• You may also want to buy some incense and an incense holder.
Together, all of these items will help to create a meditative atmosphere.
Key #2: Prepare Physically
Your spiritual journey takes place in and through your physical body. Here’s how you can help to prepare it for meditation:
• Take a shower before meditating. If it isn’t possible to take a shower, wash your face and hands.
• Wear clean, light, loose-fitting clothes.
• Take your shoes off before meditating. Your feet deserve a break too!
Key #3: Sit Relaxed, Sit Straight
There’s no need to sit in a special yogic posture to meditate. If you can sit com-fort-ably on a cushion on the floor, this is best. Otherwise a meditation stool or chair is fine. The important thing is to be still and relaxed, to have your back straight, and to have the flower and candle close to eye level.
People often ask if it’s okay to meditate lying down. We don’t recommend it unless you’re more interested in sleeping than meditating!
Key #4: Slow and Steady Wins the Race
In the beginning, five or ten minutes of meditation a day is enough. You might be tempted to do more, but it’s best to go slowly and steadily. Meditation is like an inner muscle that you are slowly but surely making stronger. If you overwork a muscle, it becomes sore; if you meditate for more than ten minutes and feel tension in your head or get a headache, you know you’ve gone beyond your capacity.
As your meditation practice matures, the time you will be able to spend in meditation will lengthen and the quality of your meditation will deepen.
Key #5: Choose the Right Time
Make an appointment with yourself and practice at the same time each day. Just as you nourish your physical body several times each day at certain times, see meditation as nourishing your inner life and have a special time each day for your meditation exercises.
The best time to meditate is early in the morning, before you enter into your daily activities. This way, the peace you get from your meditation will permeate the rest of your day. If you feel you can’t spare ten minutes first thing in the morning, get up ten minutes earlier and meditate then. The increased energy and well-being that you derive from your meditation will more than compensate for the ten minutes of lost sleep.
If by giving up small pleasures, great happiness is to be found, the wise should give up small pleasures, seeing the prospect of great happiness.
- The Buddha
Many people also like to meditate for a few minutes when they get home from work, to help wash away the stress of the day. You might also want to meditate just before going to bed. This will help you to sleep more soundly.
We suggest not scheduling your meditation time right after a big meal. Like a bird, your inner being will be trying to fly higher, but your body will be weighing it down. So wait an hour or two after a meal before meditating.
On the other hand, your meditation won’t be very effective if you are being pinched by hunger. If your meditation hour is approaching and you’re hungry, the best thing is to drink some juice or eat some fruit; the idea is to eat just enough to take away the hunger pangs.
Whether you choose to adapt these recommendations to your lifestyle, or adapt your lifestyle to these recommendations, the most important thing is regular daily practice at a regular time. If you can establish a regular routine with your meditation, as the appointed time approaches your own inner being will nudge you and say “Don’t forget to feed me today!”
Key #6: The Power of Music
A recommended aid to the HomeStudy programme are the many available recordings of Sri Chinmoy playing music for meditation. This peaceful music of the heart will create a meditative atmosphere and tremendously enhance the quality of your meditation. Play it softly during your exercises; merely listening to and absorbing the peace-filled consciousness of the music will help you to feel the deep inner stillness of meditation. Recordings of Sri Chinmoy's music can be obtained from Heart-Light Distributors.
Meditate daily, soulfully
And self-givingly.
No dream of yours
Will ever remain unfulfilled.
- Sri Chinmoy