I am not an expert in meditation.  I only started meditating 4 months ago. What I outline below is the meditation program that I am currently testing out borrowed from the first stage of  Tibetan Buddhist Lamrim (“stages of the path to enlightenment”) teachings. I picked this program because it moves beyond the traditional mindfulness meditation that’s popular in the media today (see Mindfulness Meditation is Not the Answer).

Introduction 

You are a combination of both body and mind. While we’d like to think that our mind is in ultimate control, our body has an impact on it too. If we’re sleepy, tired, sore, or uncomfortable, our body will signal that to our minds, and it becomes really difficult to focus. At the same time, you can be completely comfortable and relaxed, getting a massage even, but if you’re stressed about work, commitments, love, or life, it doesn’t matter how comfortable you are, you will be anxious and distracted. The point? Your body impacts your mind and your mind impacts your body, so it’s important to pay attention to both. That’s why this (and most) meditative practice recommends preparation of both your body and your mind before you begin to meditate.

Step 1: Prepare the body

The Lamrim teachings recommend a 7 point posture for meditation:

1. sit on the floor with your legs crossed in lotus position
2. place your hands in your lap, right palm on top of left palm facing up, thumbs touching in an arc, elbows slightly jutting out, not too far or too close to your body (yes, the lemur is doing it wrong)
3. keep your back straight, as if there’s a string attached to the top of your head pulling your head and spine up
4. your eyes can be open or closed, open is preferred (as it helps with stimulating visualizations and combatting distractions and sleepiness), and gazing about a foot in front of you (if open)
5. your chin should be tucked in slightly, your head slightly curved down
6. your tongue should be placed behind your top row of teeth (this prevents build up of saliva and the need to constantly swallow)
7. your mouth should be closed (so yes, breathe through your nose).

I had a debate with G about the 7 point posture.  He’s determined that this is an archaic method that was conducive to yogis in ancient India and not relevant to our modern day lifestyles and considerably less flexible modern day bodies.  So this prompted some research on why the 7 point posture is recommended.  To summarize, the lotus position allows for the best blood circulation for long meditation periods and the ability to keep a straighter spine (which is the most important part).  Since we’re beginning, variations on the 7 point posture, such as sitting cross legged, can work if it’s more comfortable.  The idea is to be as comfortable as possible with a straight spine, but not so comfortable that we fall asleep.  Sitting on a chair is fine, but it’s advised to keep both feet planted on the floor.  This helps to maintain a straight spine.

What I learned not to do so far:

• Don’t sit on the floor without a cushion – this really hurts if your hips aren’t that flexible and without support, you tend to curve your spine. Use the cushion to get your pelvis angled forward, which automatically straightens your spine.
• Don’t get too warm – seriously, you will fall asleep.  Slightly cooler temperatures will help you stay alert.
• Don’t try the lotus posture if you’re not that flexible yet – this will cause pain in the long run.  I’ve been told that sitting in a cross legged position more frequently will eventually help loosen your hips.

So now that your body is prepared, it’s important to pay attention to your mind.  If you’re like me, you will be thinking about a million different things, probably multi-tasking, and occasionally day dreaming about food.  So before we begin our meditation practice, it’s important to prepare the mind.

Step 2:  Prepare the mind

1. Identify and remember your motivation. The Lamrim teachings recommend preparing the mind by choosing a specific motivation, and this motivation is usually centered on benefiting others.  I am testing out that hypothesis.  From a eudaemonist perspective, orienting motivation around others will probably benefit more people.  You don’t have to use this motivation.  Just pick one that will help you to gain a sense of will and determination (see my earlier post on why meditate).
2. Relax your body through your mind. Once you have chosen your position, it’s recommended that you go through a relaxation exercise to calm your mind. Start at the top of your head and relax your face, work your way down your neck, shoulders, arms, chest, stomach, legs, and then feet.  Relax each in turn, taking time to focus on each part.  I spend a breath on each so that I make sure I’m not rushing the process. And sometimes I just rush the process. Fail.

Step 3:  Meditate!

1. Pick a visualization. In this mind training practice, it’s recommended that you pick an object to visualize that is slightly complex.  I picked the Buddha, but you can pick any object really.  Once you pick the object and assign colors to it, don’t change it again. You will be tempted to change it (ooo! Rainbow colors!) because your naturally active mind will want more stimulation.  Envision the object as if it’s in front of you, about a foot away.  This is tough. If your eyes are open, you will naturally try to envision the object on the floor and you’ll fight with what you’re really seeing and what you’re envisioning.
2. Breathe.  This practice is not focused on your breath, but it helps if you’re breathing deeply and not holding your breath.
3. First step: Become aware.  The first step is becoming aware of when you are distracted.  A thought will come up, and the idea is not to fight the thought, but to let it pass.  Become aware that you are thinking about something else and gently let go of the thought and replace your mind on the object. Do it again and again. If you can continuously hold the image in your mind for 30 seconds straight, you are waaaay ahead of the game. Woohoo!

Step 4: Dedication

When you’re ready to end your meditation practice, take a moment to dedicate the practice to someone, everyone, or yourself.  Dedication is a reminder of your motivation.  Whether you’re doing this for yourself or others, you are still calming your mind and bringing more happiness to the world, even if it’s just a change in your own happiness. I often forget to dedicate my practice, but when I do, there’s definitely a change in how I re-enter regular life. Try it out.

In the next post, I’ll talk about some of the current challenges I have with meditation.  I don’t know if these challenges are unique or universal, so I would love your feedback and insights.   For more history and context into Tibetan Buddhism, I recommend Path to Bliss.  Just a warning that this book is only recommended  if you’re looking to get into Buddhism.  For a more secular approach, I’d stick with this practice and just test it out.

Photo Credit: Neil Crump