Getting Started – You may use my instructions for a quick start; however, I have included links to pdf files that will allow you to understand more deeply the processes. When you have time please read them.
Get in touch with the good feelings of relaxation and rest in your body. Do a short – or not so short – sit in the morning and perhaps in the evening too. Ten minutes is minimum. One half hour is better.
Do not move around and wiggle during your sit. A little is okay, especially as you are starting out. You are learning to be in a state of relaxed stillness. Shinzen’s discussion of the significance of restful states.
To keep your focus use a trigger word while you are meditating. It could be “relax” or “rest”. Say it about every second or third breath, in a relaxed way. Soon just say it in your mind. You can stop using this word when you find you can hold your focus. Read this pdf file for deeper understanding on the process of noting and labeling.
For now, focus on the feelings of relaxation and comfort. Let your mind move through your body, feeling and creating areas of relaxation and comfort, leaving all other feelings in the background, not focusing on them. Feel you face muscles let go and relax for a few moments, then move down to feeling your shoulders and arms relax. Then you can feel how your torso relaxes as you exhale; and so on. Leave other thoughts and feelings in the background as you relax your body. Follow the guided meditation on body relaxation from Shinzen’s site, A 25 min body relaxation guided meditation. It contains many important points that I have not cover here. It is a wonderful way to get you focused and start to establish your practice. You may also try any of the other guided meditations on the resource page.
Later any physical body feeling can be used for focus, even pain and discomfort; as well as, any of the component parts of all of your sensory input. On Meditation 2, you will be exploring your inner subjective reality in detail.
If at this point you wish to understand using all of your sensory input you may download this file that describes this in good detail. 5 Ways to Know Yourself as a Spiritual Being. Shinzen says;
“Basic Mindfulness Training is built around five core practices. You don’t necessarily have to learn all five, although most people like to at least sample them all. Because these practices are strongly contrasting, the chances are very good that even if you don’t take to all of them, at least one or two will really work for you. Furthermore, if a particular practice doesn’t work at a given time, then it’s very likely that one of the other four will.”
Whenever you remember, during the day, take a few moments to think your trigger word and feel your body relaxing. It sometimes helps wearing something around your wrist or neck to remind you of your practice. This will begin the integration of meditation into your life.
MEDITATION is really important but do not make it serious or stressful in anyway. That will defeat the purpose. If you find you have difficulty with this practice or questions, you may contact me. Email: firstname.lastname@example.org. If you wish to have a phone interview send me your phone number and times when you can be reached. I will set a time and send you my phone number for you to call. Do include the details of what you wish help with so I can be prepared to give you maximum assistance during the call. To prepare for the telephone conference, perhaps read the pdf files indicated, as they may answer some of your questions.
The resource page has a rich assortment of meditations and teaching from some of the most respected and enlightened teachers of today. We are gifted beyond belief with an abundance of wisdom teachers, easily and freely accessible through the web. Never before has there been such a time on earth. We are blessed.