Ten Ways to Support Your Meditation Practice


1. Lighten Up. Meditation is making roomlighten-up to be kind to yourself (and by extension to others).  Sure, in this economy it’s good to have extra work, but being hard on yourself is a job you can afford to quit.  Just “let it be” a little.  It’s simple: breathe, look, listen.  It’s a long story.  Let it go.

2. Tell the Truth.  In sitting meditation you face facts (other things too).  Scheming doesn’t help; you’re only fooling yourself.  Choose your words, but say how you feel.  Don’t defend your point of view, just express it.

3. Sweat the Details.  Meditation is paying attention.  Life is only moment by moment.  Breath by breath. If you are sensitive to the details of life, they become sensitive to you.  Tidy up.  Dress nicely.  Speak well.  Keep your dignity. When you are here, you find what you need.

4. Give (Intelligently). If there’s a knock at the door, open it. Given enough? More could be needed.  Offer what you have, not what you don’t.  When you give, life gets easier.  Life is giving. Meditation moves with the flow of life.  Sooner or later, this body of yours will be somebody’s breakfast.  Don’t expect anything.

5. Prioritize.  You do already, just do it consciously.  Look back.  Look ahead.  How have you spent the last five years, the last five minutes?  How do you want to spend the next five (if you have them)? Time is ticking, acknowledge it.  Understand time.  Hint: meditation happens now.

6. Simplify.  Say “no” to the next bright idea, the next invitation.  In sitting meditation, we let thoughts come, then we let them go.  If you’re not the President, why do you need his schedule?  Make time for rest, for work and relationships, but learn to say “no thank you.”  An open morning or weekend isn’t a failure, it’s an accomplishment.

7. Find Company.  Meditation is making friends with yourself.  It matters who you hang with.  A date with Tony Soprano could be interesting, but it might not end well.  Choose the examples in your life.  Emulate who you admire.  Study the words of wise people.  We all have grudges, but they make poor friends.  Don’t let them drive the bus.

8. Suffer (a bit). Life hurts and is a mess.  You can change it, but you can’t fix it.  Don’t be afraid to feel your own heart.  Don’t be afraid to lose.  Recognize pride.  Don’t be a stranger to yourself.  You will be hurt; it’s not a punishment.  It means you’re human.  Meditation doesn’t fix suffering, it explores it.

9. Get Physical.  You need a body to practice meditation.  Have a physical discipline that gets you outdoors.  Breathe, see, hear, touch, taste, and smell.  Garden, run, do Tai Chi.  Sweat.  Relax and enjoy your world.  Don’t push your body like a mule.  Eat well, enjoy your bath and your bed.

10. Make Room.  Create a time and a place for meditation.  Leave your meditation cushion (or bench or chair) where you can see them.  Let them talk to you.  Your home is your castle: arrange your kingdom.  Be your own monarch.

Editor’s Note: And then do it. As Michael’s list suggests, meditation isn’t the “icing on the cake”.  Meditation is the cake. It’s at the center of a culture that supports a meaningful life.  Since we all have a mind, meditation is also what we do anyway. (If you wonder where your mind is, it’s where you last left it.)

If you need meditation instruction, get it. If you need a meditation cushion, find it.  Don’t wait for everything to be “right” before you sit down to practice, it never will be.

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