Before you commence your meditation journey it is worthwhile taking a note of the basics. People often wonder what the best position is, how they should start off, how they should finish.

In this section an outline is provided about all of these things, as well as a brief overview of introductory breathing exercises and breathing meditations to start you off.

posture

The most important thing about the posture you have when you meditate is that you keep your back straight. If you hunch, or allow your shoulders to droop or head to roll forward, chances are you will experience an element of discomfort which will interrupt the meditation. Also keeping your back straight will have the added advantage of keeping your mind alert, dignified and awake. The following are examples of the ideal positions in which to meditate.

sitting cross legged

This is the ideal position, if you cannot manage the full lotus position (with both feet rested on your upper thighs) then try the half lotus position, with one foot under your thigh, and the other on top. This encourages a straight back, and keeps the mind alert. If you find the floor too hard, try using a cushion or pillow under the base of your back, like a wedge under your bottom, this will further straighten your back and be softer under the bottom! Rest your hands gently on your knees, ideally palms up to indicate openness, or folded into each other with elbows on knees.

sitting on a chair

If sitting crossed legged does not appeal, or is uncomfortable for any reason, use a high backed chair, again use a cushion pad to sit on, and ensure your feel can rest comfortably on the ground, if not make sure there is something they can rest on. Hands should fall gently into the lap, palms upwards.

lying down

Lying down ensures that our back is straight but has the danger of inducing sleep, so this position should not be used if you are very tired, just before bedtime, or when unwell, unless the object is to go to sleep of course. When lying down, allow the arms to fall naturally beside you, palms upwards and let the knees fall slightly outwards, naturally let the body find its most comfortable position. A cushion may help at the base of the spine if you have difficulties lying with your legs flat.

walking

A walking meditation is great to help you get started for the day, especially if you do not have time to meditate each morning, or help you unwind at the end of the day and is perfect for the walk to the train station or car park or on the way to the office. A walking meditation involves a waking mindfulness, and all you need to do is be aware of your walking, allow a natural rhythm to unfold and notice each step as you feet rise and fall. Allow all other distractions and thoughts to leave and just focus on your breath and your steps.

These are just a few examples of postures, as long as you keep in mind the need to keep your back straight and maintain a level of alertness, you can meditate anywhere, even the office toilet!

when to meditate

This depends on you. Many books and practices recommend meditating at least once a day, if not twice for 20 minutes each time and ideally at 7am in the morning.

Many of us cannot make that kind of commitment for one reason or another and when we see that, we get put off, “if it takes that much it won't work for me”. The truth is any kind of meditation is beneficial and you should try to fit it in whenever you can. If all you can do is a quick meditation on the train, well that's better than nothing and you will feel the benefit. Taking 5 minutes out of your day to sit quietly somewhere will also be beneficial. If you can devote 20 minutes, but only twice a week, then go for it! It really is worthwhile, however long you can dedicate.

opening and closing

How to begin a meditation again varies, and it should be whatever feels right to you. Before you engage in being aware of your breathing and the whole relaxation process, you may like to light a candle, or some incense or play some relaxing music. You may like to make an affirmation, call in your angels for protection and guidance, or say a prayer. Whatever ritual you decide on is right. There is no specific order, method or ritual, you can just sit down and close your eyes without doing anything.

Similarly closing a meditation is open to personal preference. Before you open your eyes you may want to say some thanks to your protectors, or acknowledgement to the lessons learnt, say something like “and so be it” or “so it shall come to pass” or nothing at all! Once you open your eyes, it is worthwhile having something to eat or drink to ground yourself, preferably if nothing else take a glass of water. And just stay still for a few moments before launching yourself back into the world.

breathing

In order to be able to concentrate, be aware and relax, we need to use out breath. Being aware of how we breathe is important breathing is the vital force behind meditation and its healing qualities, and one of the ways in which we can fail at meditating is if we do not understand how we breathe or how to control our breathing for maximum benefits.

The following exercise is designed to help you identify where you breathe from and to introduce how to breathe from different parts of the body. Ask a friend to read this out to you or record it onto a voice recorder for best results.

finding your breath

Sit somewhere still and quiet, in one of the meditation postures and slowly become aware of your breathing. Do not change it, just notice where you are breathing from, which part of your body rises and falls as you breathe.

Most people either breathe from their chest or slightly below that from their diaphragm. Ideally breathing should originate from the diaphragm as this gives us the most beneficial breathing allowing us to take deep breaths as and when we need to.

Firstly place your hands on the part of the body moving, and start to breathe more deeply noticing the exaggeration in the movement when you do.

If you are breathing from your chest, move your hands down to your diaphragm, if you already breathe from your diaphragm then move your hands down to your abdomen.

Now focus your breathing from that part of the body and feel that part rise and fall with your in and out breaths. You may have to make that part of the body move yourself to being with, to encourage the breath to come from that part. This takes practice so persevere.

You may want to end the exercise here, and come back to it again, it can take a few attempts to get this one.

Once you have mastered this though, try breathing from other parts of your body, for instance your back or sides or pelvis, eventually with practice you will be able to breathe from the floor.

Now that you are aware of where you breathe from, and on the way to being able to control your breathing, you will be able to take on the first step in meditation, relaxation.

relaxation meditation

This is the first type of meditation that most people try, and many stick with this one for a long time before trying out anything else. This meditation also forms an ideal start off for longer meditations or visualisations, and is also great for dropping off to sleep! Again record this onto a voice recorder or ask a friend (a very good one if you want to fall asleep) to read it out to you.

Lie down in a comfortable position. Close your eyes and become aware of your breathing. Take a deep breath, if you need to lower your breathing point to the diaphragm or abdomen, and breath in and out.

Now notice your body in its entirety, notice where there is pain or tension. Don't do anything right away just notice it.

Allow any thoughts to come and go as they please but don't focus on them, just acknowledge them with the words “there is a thought”.

Now starting with the toes, tense them and release them, move up the body tensing and releasing every part in turn, including the backs of the knees, bottom, small of the back etc etc until you reach your head.

Now place some special attention on those parts of the body that have still retained tension and are causing pain. Breathe into these parts of the body and repeat the words “soft back, soft back, soft back” replacing the work back with the part of the body that hurts.

Notice your breathing again. Breathe deeply into the heart area and feel warmth spreading across your body.

Watch your breathing again, and when you are ready wriggle your fingers and toes, roll onto your side and get up.

You can make this last as long as you want it to, and adjust it for your own use, if you need a quick tension release on one part of the body then simply start off with the breathing awareness and instead of tensing and relaxing the entire body just work on the part that causes you pain, using the mantra “soft…, soft…, soft…”.

There are many different types of meditation to choose from, hopefully these exercises should help you on your way, and you can explore the meditations suggested in meditation on the tarot and meditation on colour sections, as well as finding a suitable book to help you on your innermoo journey.