Let's begin

Okay, Let's Get Started

It really doesn't take anything to begin your practice.  I'm not a "stuff" person (although I do sometimes get giddy when perusing a HuggerMugger catalog) but spending a lot of time searching for the perfect zafu is just procrastination which is a sign of a lazy mind.  Ouch.

I'm going to give a super-striped down set of instructions, not because I don't think you can handle all the detail I find so intriguing (like in ancient Indian texts 4-6 am is considered the Brahamamuhurta, or "God's Time") but because I think we all have SO MUCH information thrown at us every minute of every day that it can be overwhelming.  I will expand on many of these concepts, but feel free to let me know if there's a particular area you want to read about sooner rather than later.

7 Best Ways to Nurture Your Practice

1. Consistency -  While it's true you can practice anywhere, when you're building a habit, it's best to have as much consistency as possible.  Factors you'll want to keep constant include time of day, length of practice, posture, and place.
2. Time - Early morning, before you've checked your email or had time to be distracted by details of the day is often best.  Just before bed is also lovely.  Like any form of exercise (we are exercising the mind here!) practicing for 10 every day is more effective than cramming in an hour once a week.  It is important that you practice with integrity, so if you set your intention to practice for 10 minutes, stopping at 8 minutes one day and 3 the next is slacking.  It gives you leniency that will undermine your practice.   I use this meditation app as my timer, but an egg timer works, too!
3. Space - I love this part.  Choose a little corner that's comfortable and quiet.  It can be in a chair or on the floor.  You will want to clear away any piles of clutter so this is a peaceful spot.  Some people like to keep spiritual texts or symbols close by and it's sometimes helpful to light a candle to denote the beginning of your practice.  A flame is also a compelling spot to fix your gaze.
4. Preparation - Really, this is just whatever you need to do to make yourself comfortable and reduce distractions.  Some people like to wash their face as a form of symbolic cleansing.  I'm a practical girl. If you think icky breath or a stuffy nose that is going to make it tough to focus, then take care of that.  I do some gentle yoga to loosen up so that I'm less distracted by creaky spots once I sit on my cushion.
5. Posture - You may sit on a firm chair with your spine erect, body balanced and feet on the floor.  If you choose to sit in half-lotus (criss-cross applesauce) you'll want to sit on the edge of a folded quilt or firm pillow so that your hips are above your knees.  Your spine should be straight, shoulders down and chin slightly forward.  Hands folded in your lap or palms down on your knees (indicating that you need nothing--we'll talk about not grasping later.)
6. Practice - After a few cleansing breaths, just allow your breath to flow naturally.  You may want to focus on the sound of your breath by mentally saying "so" on the inhale and "hum" on the exhale.  Be gentle with yourself.  When your mind starts to wander, you might imagine the thought as a leaf floating away in a stream or simply say to yourself "thinking" and return your focus to your breath.
7. Be Kind - It takes great courage to begin a meditation practice.  We have been so distracted for so long that it isn't always pleasant to spend time in silence.  If uncomfortable emotions come up, don't judge them or yourself, don't close yourself off from them and try to push them away. Have compassion.  Likewise, when you get that amazing feeling that you have come home to your body and you are completely connected, don't grasp:)  Life is a series of peaks and valleys and, by learning to be at peace in each moment without hanging on or pushing away, we will recognize that neither a peak nor a valley lasts forever and at any given moment we can reduce our suffering and choose peace.

If you haven't already done so you can print out a daily practice tracker here.

I'm here for you.  If anything is unclear, if you have any questions or concerns you may post in the comment section or email me at leaningintopeace@gmail.com.