Between our thoughts there is a gap. Meditation allows the mind to settle into that gap, content to rest outside the framework of time, to reside in Being, if just for a while. I would like to give two examples of the mantra meditation mentioned before. One example is a very generic method and the second (next post) is a type of Christian meditation. For each, step by step instructions will help one to understand both the similarities and differences of these two methods.

For the first example, one first uses his free will to decide and intend to adopt a relaxed, passive attitude toward the process. The meditator should have no agenda or expectations except to sit quietly, let any extra thoughts go until later, use the somewhat mechanical technique and become a silent observer. Please note that early morning, before breakfast and engaging the activity of the day, is the best time for a single meditation while afternoon before the evening meal is good for a second meditation. There is a positive synergy from two meditations and regularity is important. A good meditation period is 20 – 30 minutes but don’t watch a clock, just a close idea is fine. The steps are:

1. Become awake- go to the bathroom, wash face if desired to awaken
2. Find a quiet place with little distractions, noise, etc
3. Sit with back supported but upright, be comfortable ( a blanket if cold, a tissue in case you need to blow your nose- all so you don’t need to get back up – during the process, if your nose itches-scratch it, etc, – the idea is to be comfortable and still but not a statue)
4. Take two normal but relaxing (naturally) slow breaths as you sink into your seat
5. Tell yourself that there is nothing to attend to for 20 – 30 minutes, all can wait
6. Begin mentally repeating the mantra “so – hum” as you breathe naturally (don’t try to control your breathing, just observe it), repeat “so” (inhale) – “hum” (exhale), continue with a gentle focus on the mantra (no forcing)
7. “so hum” is a very calming mantra so if your breath wants to slow down, let it but don’t try to slow your breathing, just watch
8. Continue mentally repeating the mantra with a gentle focus on it for as long as you want to – the full meditation period if necessary. If you feel like letting the mantra fade away from time to time, let it
9. If other thoughts float into your mind, that’s ok, just watch them as they pass through, but if you notice that they have captured your attention, gently return to the mantra as you breathe naturally – “so” (inhale) – “hum” (exhale)
10. As thoughts come and go or bubble up into your consciousness, do not judge these thoughts – they can be totally nonsensical or relevant to your life – the point to understand is that any thoughts arising during this process are likely to be little bits of stress releasing – that is one of the great benefits of meditation. If you experience an emotion along with the thoughts (laughing, crying, etc) that’s ok – that’s just stress release. Let go of them and gently return to the mantra.
11. If outside stimuli get your attention, simply realize that the furnace kicking on, dogs barking or the wind blowing are natural occurrences, ones that you normally ignore anyway – so unless the house is falling down, these stimuli don’t really mean anything – observe them, ignore them and gently return to your mantra
12. Also, you may experience brief or long periods of pinpoint focus on the silence of your own consciousness (the gap) – when that happens enjoy it as long as it remains and if it gets interrupted by other thoughts – again, just return to the gentle focus on the mantra
13. You may find that meditation periods sometimes fly by while some seem more gradual – don’t judge one against another; they all have merit in themselves, just BE
14. Remember that the greatest benefit comes with regularity. If at any time you have difficulty or are agitated from too much outside stimuli, stop and return to the process at another time. The key here is never to force it.

A final note – for some beginners, the initial calm of one’s consciousness becomes interrupted by thoughts like “I should be doing something” (usually about 10 minutes into the meditation). That’s because we’ve been conditioned to be active. That particular thought means no more than the thought, “Hey, I’m meditating”. It’s just another thought, a thought to be observed and released as one returns to the gentle focus on the mantra. With regular practice, some people fall into silence quite easily, with just the gentle intention. Remember, don’t force, don’t try, just BE. After 20 – 30 minutes, sit quietly for a moment before engaging in activity. Some people use this time to stretch, think about the day’s activity or take some time for daily prayer.