Day 2 - User Guide

A mindfulness practice is exactly like working out at the gym except you don't need to leave your house, you don't need weights or rowing machines, you don't need a membership, and you probably won't sweat. If you have a mind, then you have all the equipment needed to begin a daily practice. Everything else is optional.

Meditation is learned not so much by reading about it but by experience. Here is a 10 minute meditation. Give it a try. Feel free to use it every day this month if you like.

Then read the pointers below for a bit of guidance.

Location

In bed, in a quiet corner, on the bus, and at the desk are all great places to meditate. I've found a sunny spot in the family room with a view of the backyard works well for me. I also have a favorite rock at the beach. When at home, I often light a candle. I prefer to sit in a chair rather than on a cushion thanks to my knees. I find a place with the least amount of distractions. Creating a routine can be a good thing. Just like your body knows is is time to go to sleep when you climb into bed, so your mind can settle into meditation by returning to a familiar setting. Even Rico, my dog, recognizes my meditation routine. Each morning when I light a candle and sit in my chair, he lays beside me. When the chime goes off at the end, he runs and gets his ball. So find a place and get started. Remember there is no perfect place and every place works perfectly well.

Time of Day

This is a matter of personal preference. I'm a morning person. I meditate after I walk Rico and before I take a shower right after I get out of bed. Others in my home are still sleeping or just getting up around then so I know it is a time when I won't be distracted as much. Every now and then I meditate after work but the later in the evening for me, the more likely I am to fall asleep when I finally quiet down. Experiment with different times of day to see what works best for you and then try to stick with it, knowing life always requires adjustments.

Posture

Sitting, lying down, walking all count. My favorite instruction is to sit upright without being uptight. The goal is to find a balance between attentiveness and ease - too relaxed and I'll dose off, too rigid and stuff starts to hurt. The purpose of mindfulness is not to be absolutely still. Move if something hurts or itches, just do it with awareness. Sit and know that you are sitting. Different schools of meditation offer a variety of instruction when it comes to eyes. I prefer to close my eyes to help minimize distractions. An alternate suggestion is to keep the eyes open with a soft gaze at a point on the ground just a few feet in front of you. In mindfulness, follow this guiding principle - try it out for a time, if it works for you, great; otherwise, try something else. Trust your instincts. You are your own best teacher.

Duration

Like a workout at the gym, best to start with manageable steps. Start out sitting for a few minutes each day. As you get the hang of it, go from 5 minutes to 10 minutes. I've been meditating daily for the past 5 years. I generally meditate once a day for 20 or 25 minutes. Many studies have shown that people experience the benefits of meditating 10 to 20 minutes a day within a few weeks. Like the gym, the more you workout, the more positive results. I recommend setting a timer so you don't need to look at your watch or phone. Some days meditation flies by. Other days, it feels unending. I use the app Insight Timer. It provides not just a timer but a whole library of meditations. I also have a 20 minute hourglass on mornings when I want a break from technology.

Anchor

The purpose of mindfulness is NOT to eliminate thoughts but to pay attention to them in a kind and non-judgmental way. I'm hijacked by my thoughts every time I sit down to meditate. An anchor gives me a place to rest my awareness as the stream of thoughts flow by. The breath is a common anchor used across many traditions. During a mindfulness practice, I intentionally pay attention to my breath, following each inhale and exhale. The moment I realize I'm caught up in my thoughts, I come back to my breath and begin again. Beginning again and again is the essence of meditation. Distractions arise, often repeatedly. None of that matters. Just as a 100 pushups make my body stronger, so returning to my breath a hundred times allows me to grow in awareness.

Types

Guided meditation, silent meditation, walking meditation, using a mantra, listening to music, spending time in nature, being alone or in a group are some of the many ways to meditate. I'll be exploring different aspects all month long.