Meditation is the practice of turning the senses inward to focus the mind on a single point. The rules outlined below have been distilled over thousands of years, from the time when humans began their journey to explore the profound world within themselves through meditation.
Principle 1: Choose a Dedicated Space for Meditation
Having a space solely dedicated to meditation makes it special and sacred. Our senses will develop a reflex, associating this space with tranquility. Instead of turning outward, they will naturally direct inward.
Principle 2: Choose a Time Free of Distractions (Early Morning Is Best)
Principle 3: Practice Daily at the Same Time and Place
Our bodies and minds operate on familiar rhythms and routines. To achieve results in meditation, it’s essential to create a habit. Much like how we sleep better in familiar surroundings, meditating in a familiar space helps calm the senses and supports inward focus.
Principle 4: Align Spine, Neck, and Head in a Straight Line, Facing North or East
Keeping the spine, neck, and head aligned minimizes muscle strain during meditation. To maintain the natural S-curve of the spine, sit with your back straight, engage your lower abdomen (about 5 cm below the navel), feel the sit bones pressing into the mat, relax your shoulders, and keep your chin in a neutral position. Face either north or east.
Principle 5: Send Gentle Signals to Quiet the Mind During Meditation
It’s normal for the mind to wander during the first few minutes of meditation. Accept this, and gently guide it back to the present using your breath and awareness.
Principle 6: Balance the Breath by Starting with 5 Minutes of Deep Breathing
Deep breathing for the first 5 minutes helps regulate blood flow, balance the senses, and encourage inward focus.
Principle 7: Breathe Rhythmically—Inhale for 3 Seconds, Exhale for 3 Seconds
A balanced breath helps harmonize the sympathetic and parasympathetic nervous systems, leading to a state of equilibrium and relaxation.
Principle 8: Accept the Initial Restlessness of the Mind
Instead of forcing the mind to stop wandering, focus on observing your breath and its interaction with your body. Over time, the mind will naturally settle.
Principle 9: Focus on Either the Ajna (Third Eye) or Anahata (Heart) Chakra
To focus the mind, direct your awareness to one of these chakras. For example, inhale and feel the breath move through the nostrils to your chosen chakra, then exhale, sensing energy traveling along your spine and exiting through the soles of your feet. Repeat this cycle.
Principle 10: Use Focus Aids Like a Candle or Music
For beginners, concentration can be challenging. Using visual aids like a candle or calming music can enhance focus by engaging the senses of sight and hearing.
Principle 11: Maintain Simple Thoughts to Invite a Meditative State
Keep your thoughts simple, such as being aware of your breath or the sound of air entering your nostrils. A meditative state may gradually emerge, though it will initially feel subtle.
Principle 12: Consistent Practice Leads to Deep Meditation
With continued practice, the initial subtle state will give way to a profound meditative experience.
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