What are the steps in meditation?

Answer 1

You can begin by sitting in a chair. Plant your bottom into the chair. "Stack" your vertebrae starting from the bottom, one on top of the other. Work your way up until you want to tuck in your chin a little bit.

Close your eyes or open them slightly.

Choose an object of focus. This can be the cool sensation in the nostrils as you inhale and the warm sensation when you exhale. It can be a line of your favorite prayer or song. It can be a concept such as "love" or nonsense word such as Bumblefishbiscuit.

Meditation is the art of falling in love. You become increasingly absorbed in the object of focus. Relax into it as you repeat Bumblefishbiscuit or watch your breath. If your object of focus is the breath, don't bother controlling it. Just watch the breath. It will deepen.

When thoughts or emotions come up, take note of it with the word "thinking" or "angry" without judgment. Allow these thoughts. They are the clouds. You are the sky.

Then, without judgment, bring your attention back to the object of focus.

I also recommend physical warm ups and breathing exercises before meditation. Loving and kind thoughts toward your neighbors can help you meditate. So can stretching, self massage and deep breathing. You can also visualize something peaceful.

You spend a lot of time at traffic lights, grocery lines, etc. Use these as opportunities for breathing exercises, loving visualizations and paying attention to your body and breath. It will create a momentum that will greatly accelerate your meditation practice.