“You need not leave your room. Remain sitting at your table and listen. You need not even listen, simply wait. You need not even wait, just learn to become quiet, still and solitary. The world will freely offer itself to you to be unmasked. It has no other choice. It will roll in ecstasy at your feet.” – Franz Kafka
Meditation is an effortless awake stillness of the mind. It is a continuous awareness of now, which has the aroma of total bliss. It is this aliveness that is behind your striving struggling thinking machine that never stops. It is the most playful witness of your being. It is your essence, your inner most core of consciousness, located at the very center of every experience you have.
Learning how to meditate is the essential foundation to peace of mind, happiness and a fulfilled outer life. When we become the master of our mind, we also master our life. By quieting the mind we can control it, and eventually tame it completely. Meditation enables us to hold our focus on what we want and attract that experience into our lives.
The greatest secrets in learning how to meditate are very simple and easy. In fact, there’s nothing you do to actually “meditate” you simply sit being unfocused and experience your own presence. However the mind tends to wander and may need more of a structure if it cannot stay in being unfocused. Here is the basic guidelines to learn how to meditate.
Relax your entire body. Sit comfortably in a chair (or on the floor) and release any tension in your body from head to toe. Imagine your body is filled with relaxing healing energy that releases ANY tension being held inside. Keep your spine vertical yet relaxed, as if your spine were a gently balanced stack of golden coins. Let you hands rest comfortably wherever they are.
Sit still and be very quiet inside. Do not move, yet do not try not to move. Simply be quiet, solitary and still. It may help to pretend you are a statue that just happens to breathe on its own. Don’t do anything. If you have to do something, focus on being unfocused and experience your own presence. Learning how to meditate happens when all your attention is resting inside. Pull yourself within this “vertical center” of your body (that runs from the top of your head to the base of your spine) and allow your mind to relax in here. Eventually it will slow down and stop the mental chatter. When thoughts arises, just watch and release them as they come. Notice thoughts without getting caught in them. Whatever distractions that arise, just let them, and return to being unfocused pure presence. Simply practice being completely empty, quiet and free. The state of pure unbounded consciousness is your natural state.
Experience your own Presence. Just experiencing your own presence is a way to transcend the mind. Be patient with taming your mind. Any results from meditation practice may take from 3 days to 3 months to notice any shifts at all. If you have been “meditating” for years and feel you’re not getting any benefit from it, your mind is still focusing and wandering. Try just being present to stillness. Down the road, your meditation practice will have great rewards. You’ll be more centered in times of chaos, more able to manifest what you want physically, and more healthy emotionally, mentally and physically. The devotion to yourself and constant self-love will be well worth it for years to come.