Building a home meditation practice

Many people feel they "fail" at meditation because they are not able to quiet their mind on the first try. This is similar to expecting an untrained puppy to sit the first time it is asked. Most people have never asked their mind to be quiet, so the normal state of the mind is a constant chatter. Meditation initially brings your awareness to how much your mind chatters, which is a good reminder of why it’s important to meditate. Over time, your meditation practice will grow to bring the inner peace that can help you cope with the pace of the world around you.

How to begin a meditation practice

Meditation is a practice, not a performance. There is no destination, so laugh at yourself if you’ve made it something you need to conquer. The benefits and blessings will come over time. The Yoga Sutras remind us that the results come when you practice meditation with determination over a long period of time.

Learning to sit still for a period of time can be very challenging, especially when the external world places such value on constant movement. To begin, simply designate a specific time and place to practice on a regular basis. This can be as basic as a quiet corner of a room where you place a special chair or pillow. Be sure that it is relatively quiet and out of the flow of traffic in your home. Eventually you may want to create a simple altar in this space. You can place on it objects that are meaningful to you, along with candles, incense and any other tools that help you connect to the God of your heart.  

If meditation is new, begin with five minutes and set a timer so looking at a clock won’t distract you. Sit comfortably in your designated spot with your spine erect. Close your eyes and see yourself safe and at peace with a protective bubble around your body. 

Next, place your attention on your breath, bringing your inhale and exhale to the same steady length. Just focusing on your breath might be the space you meditate in for some time as you get used to sitting still. This is a very effective technique that even “experienced” meditators use daily.

The next step is training your mind to come to a focused point. There are many techniques that work very well, such as focusing on your breath, thoughts, chakras, a mantra, prayer or verse. 

At the end of your practice, acknowledge the God of your heart with a gesture or statement of gratitude.

If you still feel like you are “failing” at meditation

Each day is a new adventure; some will be better than others. If you miss a day or don’t feel connected, just start again. Eventually, your mind will settle down and begin to feel at ease with regular practice and longer periods of sitting. Be as gentle with yourself as you would a puppy you love and allow your mind to learn to release in the same way it has learned to hold on.

Everything within us is connected – body, mind and spirit. So keep in mind that what you eat and drink has a significant effect on your mind. For example, if you eat large amounts of dry, light and airy food, such as crackers and raw foods, you will increase vata dosha in your system, leading to a scattered mind. Drinking coffee and caffeinated tea stimulates your nervous system and contributes to restlessness and an overactive mind. Be a student of your own body and pay attention to what you eat and how it makes you feel so that you can make choices to become the true you. 

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A mantra to focus your mind
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Mantras help us focus our intention for our meditation. The Gayatri mantra is said to be one of the oldest and most powerful mantras. Repeating this mantra will set an intention to live a life of happiness through greater connection to the source of the universe.

Gayatri mantra
Om bhur bhuvah swah

Om tat savitur varenyam

Bhargo devasya dhimahi

Dhiyo yo nah prachodayat om   

Translation:
We contemplate the glory of light illuminating the three worlds: gross, subtle and causal.

I am the refreshing power, love, radiant illumination and divine grace of universal intelligence.

We pray for the divine light to illumine our minds.

Here’s a video of the Gayatri mantra: