How & What Do I Need To Begin Meditating?
A strong commitment to stand on one foot for three hours a day! Nah… just kidding. There isn't much you need to begin, however, the following will be helpful:
Place: A noise-free atmosphere, indoors or outdoors depending on the meditation technique.
Time: You may start by simply sitting silently with eyes closed for 15 minutes a day. Remember the Zen haiku - "Sitting silently, doing nothing, the spring comes and the grass grows by itself"? However, most of the meditation techniques provided here will need about 21 - 60 minutes.
Clothing: Wear loose and preferably fresh clothes. Remove your shoes, watch, jewellery etc.
Posture: As comfortable as possible with the back straight. You may use a cushion, a chair or a sofa, and feel free to take the back support if necessary. Some of the techniques may involve lying down in 'Shava Asana', the corpse posture, so prepare your meditation space accordingly.
Accessories:
 a) You may use soft ear-plugs to cut down on the external noises. There are various kinds available, choose the most comfortable fit for you.
b) Blind-folds are helpful as they don't allow you to open the eyes involuntarily. And they also prepare you for the advanced meditation techniques involving the art of looking into the inner sky.
c) For the physically fit a firm cushion is very helpful in sitting. The best we have experienced so far are the ones made of camel wool, generally sold at the Tibetan shops.
d) You may also use soft sheets to cover yourself while sitting or lying down in 'Shava Asana'.
e) Soft instrumental music may be played to support, depending on the meditation technique.
How To Deal With Distractions?
Well, as Saint Kabir puts it, "Na Kahu Se Dosti, Na Kahu Se Bair"; Acceptance without judgment is the key! You may use what we call, 'AAA', a simple three-step formula, that is, Acknowledgement, Acceptance and Awareness to deal with distractions.
Let us take an example of the distraction as in a particular sound, say traffic or the renovation work happening next-door. It does not matter where your attention is being drawn, follow these simple three steps:
- Acknowledge the sound(s), and the 'irritation' it may be causing.
- Accept the sound(s) and the irritation both as if they are not happening to you but they are just a part of the movie that you are watching. It is almost like watching the waves in the ocean while you relax at the shore, untouched by them. Now, this is a knack and it may take some time before you get it, and when you do, you will feel that the distraction(s) don't matter and the irritation that you were feeling has started to subside.
- Allow your Awareness to be in the moment, feel your breath, feel your presence, and then feel the peacefulness that is within and around, engulfing you.
You can apply this simple formula to anything that distracts you, including your thoughts and emotions.
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