Why meditate and How to Start

Why is meditation beneficial in the process of finding purpose, happiness and expressing gratitude

Step 1: When we want things in our life to change, to be different, we must be different. Meditation, or some use prayer, provides a window into ourselves. We have a chance to pause.Gratitude is among the seven key elements to happiness and purpose. Meditation is a perfect time to focus on being grateful. Meditation also allows things from your subconscious to surface that may be otherwise suppressed. So it is important to start with intention but then allow what comes to come. And, don't expect it to be easy. The Monkey Mind will show itself. Just be the observer and let come what comes.

Tip 2: Identify a quiet time and place where you can meditate each day. Start with 15 or 20 minutes. I recommend setting a timer so you are not having to be distracted wondering how much time as passed. Sitting is better than lying down as when laying we have a tendency to relax and fall asleep. Sitting can be the oft-seen cross-legged posture. However, due to knee problems, I find that sitting upright in a chair is ideal. I have found that 30 minutes is adequate for me. With practice getting into form is easier.

Next think through your intention. Is it gratitude? Perhaps you want to focus on loved ones who have passed or a project or goal or connecting with the universe or something to do with your religion.

Next, inventory each body part. How does it feel and can you let it relax. Start with the feet and work your way up to calves, thighs, hips, buttocks, stomach, back, neck arms, hands, etc.

Next, I shift my focus to my breathing. I count three counts in, three counts out and three counts at bottom of exhale. Choose what count works best for you.

Step 3: Set the expectation that what will happen will happen. The monkey-mind is how the Buddhists characterize the experience of outer appearance of tranquility while the mind is jumping from branch to branch completely out of control. That has certainly been my experience as well. But that is OK. Remember, this is YOUR meditation. What comes, comes. Just try to not BE the monkey-mind. Try to BE THE ONE observing it. Continue with your breathing, chosen meditation, prayer, intention, etc. and over time it may quiet. For me, the important thing is get what I get from my meditation. And, I seldom know what that will be. But, I am always better for it.

Step 4: How to shift from the Monkey Mind. I watch the Monkey Mind awhile. Then I gradually refocus on my breathing. Some people use the OM chant, listen to sounds or visualizations. I tend to shift to focus on trying to see the insides of my eyelids. At the same time, I begin to recite a personal meditational prayer. At the bottom of my breath when I see inside of my eyelids is when I often find myself shifting into a place of mental solitude.

Step 5: I end my meditation with a statement of gratitude to the universe and ask for what I need for that day: wisdom, focus, strength, joy, love, etc.