Here are my 10 Commandments for Meditation Practice:
Research shows the long-term benefits of meditation to be significant, even life-changing and positively mood altering. People prone to anger and depression are less likely to have meltdowns if they practice meditation, and stress levels are reduced. Though meditation techniques can be learned quickly, it's no instant fix and requires discipline. But in a world of constant activity, even a little stillness goes a long way.
1. THOU SHALT MEDITATE SAME DAY, SAME TIME, SAME PLACE.
To be successful, find a comfortable environment and stick with a routine. My office is transformed into a meditation alter each evening. Meditation is a rejuvenating way to start your day, or a relaxing way to end your day, gearing you down for a peaceful night's slumber. Try different times and places, then decide what is most effective for you. The key is consistency.
2. THOU SHALT MAKE ADJUSTMENTS.
No matter how good your intentions, some days won't allow for commandment #1. A successful meditation practice includes the
flexibility to occasionally adjust your schedule. If you have to skip your regular time, try not to miss it altogether. Instead, find a niche earlier or later, even if you have to cut your time a little shorter. Skipping too many days is a slippery slope. Be flexible, because perfection isn't a prerequisite.
3. THOU SHALT USE THE BUDDY SYSTEM.
We all begin with the best intentions, but schedules can get in the way. Recruit a buddy, local or remote, who is interested in meditation and agree to "meditation check-ins." A once- a- week email, instant message or even a 5-minute call can spell the difference between success and defeat. Monks and nuns meditate in groups for a reason!
4. THOU SHALT CREATE YOUR OWN RITUALS.
Seasoned practitioners will tell you their practice evolved as they did, so understand that your methods will change over time. Don't let conventions dictate your practice, it should be as unique as you are. Your meditation style is completely YOUR CALL because you've got to use a format that's right for you. If you meditate best to music, chants, Guided Meditations or Hypnosis, give yourself permission to use those props. If you'd rather be outside than in, find your groove under a tree (Buddha did that). If meditating in the dark with candles is your Gothic twist, draw the curtains and enjoy the show. If you're an eye-open-type meditator, trust your eyes to find their meditative muse (maybe water, a tree, clouds, or a field inspires peace). Whatever rituals and location you prefer, if it feels right-go with it. No apologies necessary, meditation is a guilt-free pleasure.
5. THOU SHALT BE HAPPY WITH THE LITTLE THINGS.
There's a reason it's called "practice." Some days you'll be in the zone and exhilarated, while other days you'll be bored or distracted. Remember, you're practicing. Meditation is mind training and brains don't change overnight. As you're practicing, be excited for the big leaps forward but also acknowledge that tiny steps are forward movement, too. Rome wasn't built in a day.
6. THOU SHALT ALLOW YOUR MIND TO WANDER.
Contrary to popular belief, meditation isn't about clearing or stilling your mind. It's really about observing what your monkey mind is doing. The restless monkey is going to wander, get bored, complain that it's sleepy and jump around. It may pick on you and pick fights-all in your head! The goal of meditation is not to make the monkey sit and stay, but to watch the monkey with detached awareness. When you catch the monkey at play, remind it gently to simmer down, and observe as it begins to quiet.
Concentrate anew on your breath, or on whatever focal point you've chosen (like the music, the candle, or the cloud). The point is your mind will wander because that's what monkeys do. Don't be alarmed, but don't give up, either. It happens to every monkey, even experienced ones.
7. THOU SHALT RELAX THE BODY.
Begin your meditation with a "body scan." Your body will "talk to you" if you tune into it, and this practice also sets your body up in a relaxed yet aware posture. Ask:
1. Head-Is there any pain, tension or tightness?
2. Neck and shoulders-Sit erect with arms still and palms facing up. Notice any tension stored in the shoulders and neck. Roll
your head from side to side for maximum flexibility.
3. Torso-Is my stomach in a knot? Am I sitting upright using my best posture, and is my stomach pulled in?
4. Pelvis-Am I seated as comfortably as possible?
5. Legs-Are they intertwined or in alignment with my upright spine?
6. Arms and hands-Are my arms resting comfortably and are my fingers still?
7. Feet-Are my feet planted firmly on the floor, grounding me to the earth? If sitting in the lotus position, are my feet free from tension and strain?
8. THOU SHALT BE PATIENT.
It's easy to think you're doing it wrong, or think someone else is doing it wrong, or the opposite-that their practice is superior to yours. Instead of criticizing yourself or someone else, be reminded that there is no magic way to meditate. Whatever works for you is the right way. If what you're doing isn't working be willing to adjust your approach. This isn't a race-you're not competing with anybody. If you or a friend is making headway, have faith that in time you'll both become meditating superstars.
9. THOU SHALT LEARN TO BREATH.
Breath work is the core foundation of meditation. Begin each session focused on your breathing. Place your full attention and awareness on your breath This will shift your focus from the exterior world to your interior world where meditation really comes alive. Meditation is an exercise in re-focusing, and breath work is the fastest, most time-tested method of getting you to your goal of deep connectedness.
10. THOU SHALT HAVE A GOOD TIME.
I saved the best commandment for the last. If you're not having fun, then something is wrong because meditation should not be stress-inducing, nor anxiety provoking. The goal is to alleviate stress-not add to it! If you go easy on yourself, applying patience and allowing yourself to be happy with the small gains, meditation should be a treat you'll look forward to. Make your practice uniquely yours. Own it, and you're more likely to stick with it. If you're having a good time, odds are you are doing it right.
To see all of Nina's books: http://www.amazon.com/Nina-Bingham/e/B008XEX2Z0