When people hear about meditation, one of the most commonly asked questions is, “What do you do while you’re meditating? What do you think about?”
Why?
Surprise #1: not only Buddhists meditate. Surprise #2: there is not a list of things to think about while meditating, nor does it require a specific place for you to be. Many people actually like meditation best when they are alone, because unlike a classroom setting, you cannot look around and see how everyone else is doing with their meditation. Many people feel over-stressed and over worked by the demands of their life, and meditation can make you feel calmer and more focused. It can also help you to understand your own mind, by overcoming negative thoughts and learning what makes you stressed.
“How” to meditate
Breathing meditation is a preliminary stage of meditation, but you may find it helpful to do before sleeping, or to clear the mind if you cannot sleep. Sit with your eyes partially closed, back rigid so that you do not fall asleep, and breathe naturally until the mind just concentrates on breathing. Although Kadampa Buddhism states that humans need to meditate on life and death, on the suffering of humans and on love and compassion, you can meditate on whatever you wish, or on nothing at all.
Posture
The most important part of meditation is posture, keeping the back straight. Many firm believers in meditation prefer to meditate in the Buddha posture, with legs crossed and arms circled. After the posture has been settled, you turn your mind to the thoughts that have been occupying your mind throughout the day, and then becoming aware of your breathing. As you breathe out, imagine that all negative thoughts are leaving, and as you breathe in, imagine that only good things are entering.
Why meditation is good
Our world is fast, fun, and exciting, and presents new challenges almost every day. But our world is also stressful, dangerous, demanding and ruthless. These two sides of our lives produce stress, tension, anxiety and emotional reactions. Our bodies and minds can only take so much of this every day before becoming overloaded, and a weekly vacation (if that) once a year is not sufficient. Meditation can help by forcing bad thoughts out of the mind and also by helping you identify what factors in your life cause you to react negatively.
What to expect
Daily meditation is ideal. During your meditation time, you may leave the moment and a moment of separation may exist where you are aware of your surroundings but they do not bother you. There is no kind of right or wrong behavior during meditation. It is basically a way for you to sit back and relax from the cares of the day. Meditate before the next big presentation at your office, or after a stressful day with the in-laws. No matter what your reason, you can always find meditation to be relaxing and soothing, mentally, physically, or spiritually.
By Virginia Zignego