Meditation IIII : Summary

Please read the previous posts if you have not already done so.

There follow the steps for a simple "formal" meditation :

(1) Make preparations as described in the previous post.  NOT all preparations are necessary.  Choose.  You can add more every time you meditate until you develop a pattern for yourself.

(2) Sit on your prepared asana and start with any pranayam that you have been taught.

(3) Decide exactly what you will do, whether you wish to use a mala or other aid to meditation.  ( see Meditation V )

(4) Decide how long the meditation will last and use some method to know when the time has been reached.  ( alarm clock in another room as close to you may shock)

(5) Re-seat yourself so that you are completely comfortable and warm ( bearing in mind that body temperature will drop as you remain motionless ).

(6) Do not sit in any posture that you cannot comfortably hold.  This will interfere very badly with meditation.

(7) Sit with spine upright, shoulders back, sternum lifted and hands falling naturally onto the thighs. Then relax.

(8) Put the hands into gyan mudra or another mudra you have been recommended.  Make finger contact firm but then soften and relax hands and arms.

(9) Have eyes open or closed as you wish.  If the eyes are open, keep them focused on an image or just on the floor a few feet away from you.  Keep the focus soft.

(10) Allow the mind to enter quietude, maintain an attitude of sincerity, humility and gratitude and simply remain in this pose.

(11) Try to remain still. Small adjustments are OK. If the legs feel numb, don't worry, everyone's legs feel numb.