Meditation • Yoga • Ayurveda
Intro to Meditation – The Basics
By: Martin McKend
What is Meditation?
Meditation is a technique that is used to slowly quiet the mind so that the peace of the silence can be realized. There are
many different meditation techniques like mindfulness practices, walking meditations, chants, and mantra based meditations. In this introduction to meditation a mantra meditation technique that has been around for thousands of years will
be discussed.
How does it work?
This type of meditation is a mantra meditation. The word mantra means mind tool or vehicle. The mantra is a word that
has no particular meaning, just a subtle vibration. There are many different mantras but for our purposes we will use the
mantra “So Hum”, “Ahum Brahmasmi”, or “Om Bija Namaha” depending on your preference. By repeating the mantra in a
gentle and effortless manner the mind is easily focused on a single point of attention. Since this point of attention has no
meaning, it is not attached to any thoughts which allows for the space between thoughts to grow. In the space between
the thoughts is the silence, the space of pure potentiality. This space provides a glimpse into the soul and provides the
mind and body with a deep rest which is extremely rejuvenating and allows for the release of accumulated stress, whether
it be physical, psychological, or emotional.
Why Meditate?
People meditate for a number of different reasons; spiritual exploration, increased happiness, improved mental clarity,
better health, increased energy, reduced stress, etc. Meditation, when practiced regularly has been shown to be effective
for promoting all of these goals and many more. Whatever reason you may have for meditating, with regular practice you
will notice many positive changes in your daily life; more clarity, more creativity, more compassion.
Specific studies on the benefits of meditation can be found on Pub Med, the TM website, the Chopra website, and many
other sites. You can also email me at [email protected] and I can send you studies regarding meditation and the
benefits that are of particular interest to you.
When, Where, and How to Meditate
Meditation is a very simple and effortless process that only requires a little bit of your time each day. Meditation can be
done anywhere and anytime with just yourself and your mantra. You can meditate in an airport, on a plane, in the car (as
long as you aren’t driving), at home, or in a park in the shade. You can meditate when you first get up, before lunch, or
after work. The point is to make it easy so that you meditate regularly. Like everything in life, a regular practice produces
the most optimal results. With that being said, here are some ideal recommendations for your meditation practice.
1. Find a comfortable, and quiet place with minimal distractions.
2. Sit in an upright position that will be comfortable to maintain for 30 minutes. This may be on the floor, a stool, a chair,
whatever is most comfortable for you.
3. Once you are in your comfortable seated position, gently close your eyes and take some slow deep breaths to relax
and calm your body and mind.
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4. Once settled, direct your attention inward towards your heart and silently ask yourself these 4 questions: Who am I? What do I really want? What is my purpose? What am I grateful for? Repeat each question a couple of times, leaving
about 15 seconds between each to allow yourself to listen for the answers. These answers may change from day to
day, some days they may be material, other days spiritual, other days you may have none at all. The answers are not
important, by simply asking the questions you are beginning the dialogue with your true Self.
5. After you have gone through the 4 questions, let go of all the answers that may have arose and begin repeating the
mantra silently to yourself, without moving your tongue or lips. The repetition should be easy and effortless with no
particular speed, rhythm, or pitch. It may be easiest to think of this repetition as listening to it, instead of thinking it.
Just let the mantra flow in whichever way feels most comfortable. Other thoughts may come to your attention, simply
let them go and gently return your attention back to the mantra. You are now meditating.
6. Continue meditating for half an hour, or as long as you have.
7. Repeat this twice a day, once early in the morning before beginning your day and again early in the evening, for
maximum benefit. Remember the idea is to practice regularly so although 30 minutes twice a day is best, getting some
meditation in is better than no meditation. Find what works best for your schedule and make the meditations part of
your daily routine.
8. Remember to enjoy the process and do not judge each meditation, just be aware of the changes in your daily life.
Commentaries
The main point to take away from this introduction is to meditate. Although there are ideals, meditation practiced in any
capacity is better than no meditation. Just continuing your practice and being aware of the subtle changes in your daily
life will show you the benefits and encourage you to continue evolving your practice. Do not judge the meditation itself.
There are 4 different experiences that you may have during your meditation: Repeating your mantra, falling asleep, having thoughts (may be expressed as images, colours, words, feelings, emotions, regular thoughts, etc.), and slipping into
the space of silence (You won’t know you are in this place until you have come out of it). Having any of these experiences
means that you are meditating correctly. Falling asleep may be common when you first begin meditation as your body is
experiencing deep relaxation. Overtime this will subside as long as you are getting enough restorative sleep each night.
Do not get frustrated if you fall asleep, just be aware that you may require more sleep each night because your mind/body
is tired. In this aspect the meditation is supplying you with the type of rest your body requires. The second experience
we may have are thoughts. We all have thoughts, during meditation it is normal to have thoughts but when we become
aware of the thoughts we should gently direct our attention away from the thoughts and back towards the mantra. Repeating the mantra is the third possible experience. It is the tool used during the meditation which allows us to have the onepointed focussed attention and quieting of the mind that brings us to the stillness and silence. This stillness and silence
is the fourth possible experience and is referred to as the Gap. The Gap is the space between our thoughts where there
is nothing but the potential for another thought. We experience this space every day but we are unaware of it because of
how quickly we are jumping from thought to thought. Meditation allows us to widen this Gap so that we can bring more
silence and awareness into our daily life. No matter what experience you have during meditation, do not judge it or set
expectations, just meditate regularly and allow the benefits to be revealed in your life.
Conclusion
I hope this is a helpful introduction to meditation. Please try to incorporate this practice into your daily routine for 6 weeks
and just observe the changes over that time. If you have any questions, comments, or concerns with this introduction
or your practice please do not hesitate to contact me. I also offer personal instruction, group meditations, and individual
and group seminars in Primordial Sound Meditation. You can contact me at [email protected]. Enjoy your practice,
Namaste.
wellbeing.biolynx.ca • (888) 593-5969
P.O. Bag 1150, 300 Laurier Blvd., Brockville, Ontario K6V 5W1
Phone: (613) 498-2126 • Fax: (613) 342-1341 • email: [email protected]