Wear comfortable, loose-fitting clothes that are suitable for your space’s temperature. You’ll want to avoid being distracted by stiff clothing or by being too hot or too cold. Don’t allow birds chirping, cars driving by, and other unavoidable external sounds to interrupt your meditation. Being aware of the world and its interconnections can actually be beneficial to meditation. However, if you live in a location, such as by a subway stop or train track, where noise is dominating your thoughts, you should consider putting on music or a mantra recording, both of which are available on Youtube and other services. [1] X Research source
While sitting, hold your legs out straight in front of you and reach for your toes to stretch your calves and hamstrings. Bend your knees while seated and bring the soles of your feet together to stretch your hips and quadriceps.
Remember it’s important to wear comfortable clothes that allow you to sit still for a while. You will want to avoid distractions from tension or stiffness in your body. Especially if you are just beginning to practice meditation, it is most important to find a distraction-free, comfortable body position. Sit on a yoga mat, a cushion, or on folded blankets or towels for more comfort.
As you inhale, consider light flowing through your essence, as life rises through your vertebrae and fills you. [2] X Research source Imagine the energy-filled center at the point where your in-breath fuses with your out-breath. [3] X Research source As you exhale and your breath is out completely, visualize a universal pause in which your particular self vanishes and focus on your interconnectedness with everything around you. [4] X Research source
A goal or intention could be to succeed at a particular task or difficulty, like finding the motivation to complete a project, or improving a relationship with a friend or family member. Your goal could be more general, like being more present at work or when interacting with others, or being more honest and direct with yourself.
Mount Meru is a mythical, five-peaked sacred mountain in Hinduism, Jainism, and Buddhism. It is also the name of a Himalayan mountain located in northern India.
The Kundalini is your primal energy or latent power, thought of as a coiled serpent to be awakened. It rises from the base of your spine as it is awakened through meditation, chanting, yoga, and other spiritual practices. [9] X Research source
”Om” or “Aum” is the sacred sound associated with the vibration of the cosmos. It is that which sustains everything that is. In order to enunciate the “Ah” sound, first open your mouth wide and imagine the universe’s creative moment coursing through your body from deep within you, as if the Om were speaking you, rather than you speaking the sound. [13] X Research source Then, begin to purse the lips and stretch the sound into its latter component, the “Mmm,” which also has a slight “ng” aspect to its pronunciation. Touch the roof of your mouth with your tongue as you speak the final syllables to symbolize the closing of the process of creation. [14] X Research source
Use a mantra recording to help guide your chanting, or play it prior to meditating to assist you with proper pronunciation. [16] X Research source Say and repeat “Shivo Ham,” or “I am Shiva,” and feel how the energy of Shiva flows with the mantra through you.
Keeping your spine is straight and your belly relaxed, just sit without thinking for some time. Breathe slowly, but without awareness of your breaths, and relax. As you allow thoughts to return, envision yourself as Shiva the Dancer. Think positively as you complete your meditation, envisioning light and blessings to continue with you. [18] X Research source
