MEDITATION BASICS
FOUNDATIONS
Setting
The most important element of setting is to create and maintain a strong energetic space in which to practice meditation. Select one area that is free of foot traffic and other distractions. Create and maintain a alter that includes things sacred to you, such as statues, pictures, incense, candles, malas, crystals, books, and/or anything with which you feel a connection to.
Posture
The most important element of posture is to maintain a lengthened, aligned spine. All Energy circulates through the spine; holding a strong spine during mediation allows energy to flow smoothly without obstruction. You may choose any seated posture (Sukhasana, Sidhasna, Vajrasana, Padmasana, or seated in a chair with feet on the floor) that allows you to remain as comfortable and relaxed as possible. It is helpful to elevate your hips with a pillow for comfort and a more stable foundation. If seated on the floor, you may notice a difference energetically when you place your left heel inside and right heel outside. Savasana is a lovely option for evening mediation. It is important to find whatever posture makes you comfortable.
Timing and duration
There is no need to place restrictions and rules on mediation timing and duration. You may fall away from the practice if you establish too many restrictions and rules, but it can be helpful in developing a consistent practice if you aim for a regular time. Give yourself freedom to commit on your own in the way that resonates best for you. Ideal times to meditate are 5–6 am, 5–6 pm, and midnight, though these are suggestions, not requirements.
Preparation
It is preferable to meditate on an empty stomach or wait at least 30 minutes after eating. If you meditate upon waking, it is helpful to wash your face with cold water to stimulate energy. You may choose to also wash your hands and feet to maintain clean thoughts.
TYPES OF MEDITATION
Thought Awareness
Thought awareness is a practice of distinguishing the ME beyond the me (Self beyond the ego) and of developing the silent witness to observe thoughts, events, and reactions from a neutral, non-judgmental space. Thought awareness aids in diction between thoughts of the mind and experiences of Self. This is a meditation you can practice regardless of location, time, or space.To begin, close your eyes and watch thoughts as if they are on a scrolling marquee. Detach from thoughts and see they are of the ego, not of the self. Become relaxed as you release anxious, tense, and stressful thoughts. Practice for at least seven minutes.
Trataka
Trataka is a form of strong concentration and clear pointedness. Developing concentration and clear pointedness is beneficial in all areas of life. Trataka mediation allows the latent potential within the mind to spontaneously arise. When we are dealing with issues in our everyday lives, we are constantly faced with multiple issues at a time—each with their own facets and charges. It is easy for an untrained mind to become restless, overwhelmed, and confused. Trataka helps train the mind to clear out clutter and look straight into the eye of an issue so you can transcend through it, not away from it. Trataka recedes restlessness, anxiety, insomnia and nervous tension, and it improves memory, eyesight, clarity, peace, and relaxation.
Be mindful and do not force your concentration; allow it to occur naturally through a relaxed mind.To begin, select an object of concentration. This may be an external object such as a candle, yantra, deity, flower, rock in a flowing river, etc. You can also practice on an internal image you imagine in your mind. If practicing with eyes open, gaze at the object of concentration, thinking as little as possible. Practice for two to ten minutes if external, and practice as long as possible on holding an internal image in your mind.
Kriya
Kriya involves a continual movement, leading to an internal meditation. For those who find seated mediation difficult, Kriya is a helpful way to begin by bringing physical movement to a meditative state. Deepening on the Kriya, you may choose to also use a mantra. Using an appropriate mantra with the kriya further supports the meditative effect.
Chanting
Chanting (devotional singing) is very liberal in its application, as there are no prescribed techniques involved. In chanting, meditation occurs due to the full act of devotion to the music and to the songs of the divine. Instruments and clapping are often used with chanting. The quality of your voice is not important. Rather, it is how much devotion you put into your chant that will create the silence of the mind we seek.
Japa mala
A mala (garland) is a string of beads used to focus awareness and concentration during spiritual practices such as pranayama or mantra meditation. The word "Japa" means “to rotate”. Japa Mala mediation involves using your fingers to rotate a mala, bead by bead. Japa Mala counters the mind's tendency to become overwhelmed by the continuous stream of inner chatter and to wander. As one slowly moves along the mala, the mind becomes rooted in that same unhurried, calm movement. Japa mala mediation directs into a clear focus, both objectively and subjectively.
A full mala consists of 108 beads. A wrist mala consist of 27 beads. other small, decorative beads may be used as as spacers to give the mala a pattern. Though one long strand is also common, in most cases, each bead is separated.
GUIDANCE AND COMMUNITY
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Remember that guidance from an experienced teacher and mutual support from a community are essential foundations of a consistent and effective practice. To find out more about one-on-one consultations, weekly group meditation, and retreats, contact Wes using the methods below.
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Om Shanti, Shanti, Shanti, Hari Om, Tat Sat.
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