Your First Time
Find a place in your home or even outside in nature where there will be no distractions. Obviously, you’ll want to turn off the television, radio and the phone and make sure you go to the bathroom before getting settled. Get comfortable sitting somewhere that feels natural to you—you can sit on the floor or in a chair or anywhere where you feel at ease. You don’t need to sit in any special position or do anything with your hands—just rest your arms by your sides.
Begin by closing your eyes and becoming aware of your own breathing. As you focus on your own breath, notice how your belly rises and falls. Begin to shift your attention to your body and notice if you feel any discomfort or tension anywhere. Working from your feet up to the top of your head, letting your body guide you, let go of any stress you may be holding.
Now turn your attention to the environment around you and let your senses become more fully awakened. Notice the sounds around you. Do you hear the furnace kicking on or off? Can you hear a voice somewhere in the distance? Can you discern the sound of your own heartbeat? What sensations are you noticing? Is the air still or is there a breeze? Are you comfortable or feeling stiff or antsy? Are you feeling bored or anxious? If you find yourself feeling anxious or wishing this experience could just end, focus on your breathing again and let any stressful sensations and feelings leave your body and mind with your exhalations.
Continue to breathe for another few minutes, just experiencing your breath and your sensations. When you are ready, open your eyes and stretch a bit before standing up and returning to everyday awareness.
As you get more comfortable in silence, add a couple of minutes every day to your silent meditation. Eventually, you’ll grow your practice to twenty or thirty minutes and, by then, you’ll find yourself looking forward to this silent retreat and time with your spirit.
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