 In
order to calm the mind you have first got to still the body. It is
possible to meditate sitting up, standing up, lying down or in any
other posture. During initial attempts at meditation, it is vital that
you develop the ability to sit still. The best way to achieve this
is to sit cross-legged, if you can, on a firm surface. The back, neck
and head should be in a straight line. You should look forward and
keep your shoulders relaxed.
Focus your eyes directly ahead of you, then, "try" to look
either side of your head and close your eyes. This posture has a low
centre of gravity and a triangular base, the torso forming an erect
pyramidal shape. It is difficult to move someone in this posture. If
you have difficulty in sitting cross-legged, sit on a firm seat but
ensure that your back, neck and head are in line and erect.
EXERCISE FOR POSTURE
Sit with dignity for a minute or so. Keep your back straight and
relax. Do you feel any different?
Try to stand with dignity. Are your shoulders tense? What do your
spine, neck and head feel like? What would it mean to walk with dignity?
BREATH AND SIMRAN MEDITATION TECHNIQUE
Set aside at least five to ten minutes a day just for being. Sit
down and watch the moments unfold, with no agenda other than being
fully present.
Use the breath or a mantra as an anchor to bind your attention to
the present moment. Your thinking mind will drift here and there, depending
on the currents and winds moving in the mind until, at some point,
the anchor line grows taut and brings you back. This may happen a lot.
Bring your attention back to the breath or the mantra every time
your attention wanders.
Simran is performed in the same way, the difference being the use
of Nam mantra which has religious significance and produces the feeling
of loving devotion in the meditator's heart.
In Simran meditation you must listen to what you are reciting.
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