1. Make It a Daily Practice

If meditation isn’t yet a daily practice, make it one. I can’t emphasise the importance of consistency enough. Making it a daily habit is the best thing you can do for your practice over the long term. Make a 100% commitment to it and don’t leave it as a choice, make it an obligation. If you struggle to find time, then you should actively schedule time for it.

If a day comes thats just full of obstacles, then shorten the meditation, just don’t skip it. If it’s that desperate just sit for 2 minutes (but really, you can’t spare 10-20 minutes?). This way you will still retain the habit of sitting down and taking the time for yourself. It will become a habit rather than a chore and will become a regular part of your day. When you have to brush your teeth, do you ever think ‘but I don’t have time today’ or ‘I’m too tired’ – no, you just do it because you always do it. Make it so with meditation. The best way to form the habit is commit to a month without skipping a day.

• When you do miss a day… don’t miss the next!
  If you do miss a day – because hey, you’re human – make absolutely sure that you don’t miss the next day. The next day is crucial to make sure you get straight back to it and don’t allow a run of missed days to form. Accept the missed day and just like you’d bring yourself back to your point of focus during a meditation, bring yourself back to your practice: calmly and smilingly.

2. Have a Meditation Buddy

Having a friend that you meditate with is a tremendous way to support your practice. When I first started meditating in China I was lucky enough to have a close friend who was also just starting to learn at that time. We went to classes together, exchanged tips and shared our experiences on the learning curve. We lent each other books on the topic and meditated together after work before going out for noodles. At the time we were both working as teachers at the same school and when we both had a long enough break between classes we’d take an empty classroom and sit for 20 minutes. We turned out to be a great support to each other and both of our practices were strengthened because of our influence on each other.

• Alternatively, your meditation buddy doesn’t have to be someone you physically meditate with, it could be an accountability buddy. You can check in with each other regularly to make sure you are both keeping it up.

3. Create a Dedicated Spot For Meditation

Set up a ‘meditation space’ in your home. It could be anything from a small spot with cushions on the floor to a particular room with an altar. Ideally this space will be used exclusively for meditation and you will not do any other activity there. The physical segregation will create a ‘safe haven’ and this will help your mind to settle down more quickly and allow you to go deeper with each meditation.

4. Read a Book About Meditation Or Mindfulness

Each time I read a book about meditation or a related topic my awareness gets a little boost because I’m getting reminders and calls to awareness whilst reading – and I could be doing this anywhere (commuting, in the park, before bed). I’m generally more aware of the mind and its wanderings and I ‘catch’ and therefore place my mind, far more often. When reading you also learn new techniques and get new insights into the practice of meditation, deepending your understanding and expanding your practice. Thich Nhat Hanh’s books have been hugely influential in extending my mindfulness from my formal meditation to daily life and everyday tasks.

Photo by Amber Metcalfe

Two Books I’d Recommend

• Thich Nhat Hanh – Peace Is Every Step: The Path of Mindfulness in Everyday Life
• Eckhart Tolle – The Power of Now: A Guide to Spiritual Enlightenment

5. Do a Course Or Silent Retreat

Doing a course is a surefire way to boost your practice. You will get the time and mental space you need to do serious meditation. Escaping the distractions and frenzy of the modern world will enable you to develop your level your focus and you will almost certainly learn something new about the technique of meditation as well. Moreover, after an intensive period of meditation it seems much easier to extend the duration of your daily meditations and integrate it further into your life. I have done temple stays and meditation courses and if you are serious about meditation then one course I’d happily recommend is the 10 day vipassana meditation course – I even convinced my Dad to do one. They’re available all over the world and there’s lots of info online. You can read my advice about how to make the most of a 10 day course here.

6. Join a Weekly Group

Like meditating with a friend, meditating with a group can be a superb boost to your practice. It’s a great way to meet other meditators and a place where you can share your experiences and receive support. Having a weekly appointment in a set time and place is a great way to make meditation into a fun and sociable event on your calendar and mixes up your practice helping to keep it fresh.

Meditation groups can be found almost anywhere- I’ve attended meditation groups while I’ve been based in China, Spain and Korea and they’ve helped me in many ways. I’ve often found the quality of my meditation was improved when sitting with a group and others said the same. Groups are great for learning different techniques of meditation and meeting new people in the process. Search online for a group and if you can’t find one, try starting one yourself, all it takes is setting up a facebook group.

7. Meditate For Longer When You Can

Yes, I’ve banged on about the importance of consistency and cementing the habit. Shorter and daily is better than longer and less frequently. But it doesn’t always have to be shorter, meditate for a little longer when you can. If you normally meditate for 5 minutes a day but on Sundays have more time and an easier schedule, then meditate for 20 minutes. You’ll likely notice a difference in the meditation.

8. Integrate Mindfulness In To Your Life

The aim of meditation isn’t to become skilled at watching the breath for 20 minutes a day, it’s to become more aware of our minds and lives. Mindfulness is basically meditation in a non-formal setting and is the practice being aware of where your mind is when you aren’t sat down in a quiet spot with your eyes closed. While mindfulness can be practiced anywhere and anytime, it will be much easier in the beginning to practice during activities that are done alone and that can be done slowly: taking a shower, brushing your teeth, taking a walk, eating. Choose one or two of these, and everytime you do that particular activity, make it an exercise in mindfulness, a mini-meditation if you will.

• Read more: Transforming Everyday Habits Into Mindfulness Practices (+ 5 Habits To Transform)

Mindfulness really can be extended to anything. Just like meditation, it is the practice of choosing one thing, your anchor in the present moment, and being totally conscious of it. Simply do as you would do with a sitting meditation, but rather than using your breath or mantra as an anchor you will use the activity you are doing. Focus on the thing that you are doing, taking care to do it calmly and with all your attention. This will keep your attention in the present moment and not swept up in unrelated thoughts. Every time you notice your mind has wandered off, calmly bring it back.

9. Don’t Beat Yourself Up If You Do Miss it

When you’re meditating and realise you’ve drifted off in to ‘thought-land’, it’s important to retain your equanimity and calmy, smilingly bring yourself back to your point of focus. The same is true when you miss a day or fall out of rhythm with your meditation practice; it’s the same teaching on the macro level. When you realise you’ve let your regularity of practice slip or skipped a few days, don’t be annoyed at yourself or feel guilty. Calmly accept the reality and return to your practice, just as you would return to your point of focus.

10. Don’t Keep It a Secret: Come Out As a Meditator

When I first started I was a bit timid about sharing the fact that I was a meditator; I was worried about being judged and seen as a weird hippy. Despite its growth meditation still isn’t the most commonplace practice and for many people conjures images of ascetic monks and brings to mind religious practices of exotic Eastern religions. Whilst there’s no real easy way around this until perceptions change, it’s better just to be honest and open that you’re a meditator (isn’t that the case with most things?). You may be surprised to find that someone you know is interested and may even want to learn – you could even find yourself a meditation buddy.

Housemates, friends and those close to you will understand that you need that quiet time alone and it will be easier to make time to sit without worries of distraction. If your boss knows you could even ask if there’s somewhere at your place of work where you can meditate. By ‘coming out’ you’ll identify yourself as a meditator and this shift in mentality will help you to maintain your continuity of practice.

In this way you can also break the stereotype that meditation is only for buddhists and hippies. A former work colleague of mine was surprised when it came up that I meditated regularly and went to a local meditation group. It turned out that he’d already read a few articles about meditation online and was curious to try it. Upon finding out about my practice he seemed relieved and said ‘well… if normal people do it too’. (!)

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

These methods have all helped me along the way and I’m sure will help you too. Do you have any tips for how to improve a meditation practice? Or maybe you can recommend a course? Post a comment below.

The post 10 Ways To Develop Your Meditation Practice appeared first on Maps of the Mind.

What To Expect

You Will Seriously Learn to Meditate

Perhaps you’re aware of all the purported benefits of meditation and are eager to learn but would like some guidance. Maybe you’ve started but aren’t sure you’re doing it right or that you can sense any tangible change in yourself… that’s normal; meditation is a slow burner… the practice is a subtle one and the effects are gradual. Whatever the case, completing one of these 10 days courses will clear up any doubts you may have about meditation. Over the duration of the course you will systematically learn how to meditate, and gain a lot of practice too. There are teachers on hand to give you guidance should you want it: they will answer any questions and respond to any doubts you may have. Everything is arranged and set up for you to be able to focus solely on learning and practising meditation. It really is the ideal environment to learn because as well as the support on hand there are….

No Distractions

All external distractions are removed; you aren’t permitted to talk, touch or even make eye contact with other students. You aren’t allowed to read, write, listen to music, use a phone or use any electronics or other means of communication or entertainment. You are cut off from the outside world and there is complete gender segregation. You are basically living like a monk for 10 days. All meals are taken care of and a bell is rung every morning to wake you up. You have nothing to worry about and can dedicate your time and energies to meditation. And it’s a lot of time too, here’s how the daily schedule shapes up:

4:00 a.m.                           Morning wake-up bell
4:30 – 6:30 a.m.               Meditate in the hall or in your room
6:30 – 8:00 a.m.               Breakfast break
8:00 – 9:00 a.m.              Group meditation in the hall
9:00 – 11:00 a.m.             Meditate in the hall or in your room
11:00 – 12 noon                 Lunch break
12:00 – 1:00 p.m.              Rest, and interviews with the teacher
1:00 – 2:30 p.m.                Meditate in the hall or in your room
2:30 – 3:30 p.m.                Group meditation in the hall
3:30 – 5:00 p.m.                Meditate in the hall or in your room
5:00 – 6:00 p.m.               Tea break
6:00 – 7:00 p.m.               Group meditation in the hall
7:00 – 8:15 p.m.                Teacher’s discourse in the hall
8:15 – 9:00 p.m.                Group meditation in the hall
9:00 – 9:30 p.m.                Question time in the hall
9:30 p.m.                             Retire to your room; lights out

If You Already Meditate: The Course Will Enable You To Go Much Further

If you are already meditating and want to take your practice and focus to the next level, I seriously recommend you find the time to do a course. For the reasons given above, it is an environment most conducive to meditation. When I went into my first course I’d been meditating 20-30 minutes everyday for the 4 months leading up to the course. Subtle though they were, I’d started feeling the benefits of meditation after the first month. Meditation by meditation, I slowly improved my focus and gradually felt change in my day to day life. More often I would find myself aware of where my mind was, able to place it to more beneficial areas of focus and to view things from a more positive perspective. The progress was tangible but if I’m honest; it was slow.

However, on this ten day course the depth of my focus and the ability to retain my attention skyrocketed. I remember at the end of a one hour meditation on day 3, I couldn’t believe that I had maintained my focus on my breath for the entire hour. Yes, the entire hour. There was no moment when I realised I wasn’t meditating and had to bring my attention back to my breath: my attention never left my breath. Prior to that I’d never managed a full 20 minute meditation without losing my attention and having to bring it back a few times. Rather than ‘coming round’- realising I was thinking of something and then bringing my attention back, I was able to sense when my attention was about to drift off before it had actually left, and was able to pull it back to centre before it had gone anywhere. This may sound strange but this is heightened awareness: the meditation was working.

This course is full on. That is the reason why you can make so much progress in such a short amount of time. All you do is meditate all day, everyday. You pack in almost 100 hours of practice into 10 days. By comparison, if you meditated 20 minutes every single day, it would take you 300 days to reach 100 hours of practice, almost 10 months! By this measure you pack in a month’s practice into each day on the course… not bad. Not only that but beause of the environment the quality of meditation is superior and the continuity of practice has a snowball effect on your concentration.

Advice

Keep Plugging – One Meditation at a Time

Don’t expect to feel enlightened or have all the answers to your life after a few hours. Stick at it, maintain your patience and keep going. It will be testing and there will be times you won’t want to do the meditation properly. You´ll be tempted to go out for a walk, take a toilet break, or just ease up on your meditation and let yourself drift into thoughts and daydreams. This urge will be reinforced if you feel like you’re not making much progress. On top of that the 10 days can feel like a lifetime and slacking off for a bit might not seem such a big deal. If the amount of time seems overwhelming or you’re struggling for motivation try to focus on the current meditation and do that one as best you can. You’ll make it to the end, can take a break, and go again for the next meditation. Remember the aphorism: ‘you get out what you put in’. Meditation is a skill and like any other skill, the more you practice the better you become, and the more you stand to gain. Of course at times it may be beneficial to take a break but don’t kid yourself. You are there to meditate so make the most of your time there, at the end of it all you will be glad you did.

Finish The Course

If you sign up to the course, complete it. Every course has people drop out and this doesn’t surprise me. On my first course I wanted to up and leave almost every other day! I questioned what the hell I was doing and wanted to get out of there back to where I was comfortable and life was familiar. But in the end I didn’t and I’m so glad I stuck it out; I even went back for another the following year, and intend to go once every year. The point is it’s not easy (seriously). If you’re imagining a relaxing spa-like retreat, think again. You will be working with your mind everyday, and the days are long. Your body will ache at times (trust me) and there will likely be times when you question what you’re doing, are convinced (or have convinced yourself) ‘it’s not working’ or ‘it’s not worth it’ and want to leave. The mind will play all sorts of games to try and regain familiarity.

Be clear of your intention and why you are there and make a strong commitment to see it out. Remember that you have taken a spot on the course and if you drop out you’ve used a space that someone else could have taken- you will have spurned an opportunity for someone else (as well as yourself) to learn this technique of meditation.

For myself, and from speaking with others, the general feeling on the last day (when the rigorous schedule is eased up and meditators are again allowed to speak to each other) is one of accomplishment, jubilation and joy. If you don’t see it out you’ll also miss out on this, and I have to say the final day is a really wonderful occasion that’s hard to explain to someone who hasn’t been through the process and come out the other end.

Don’t Mind the Philosophy; Do the Meditation

Every evening there is a one hour discourse (like a lecture) from the founder of the course. It is a welcome break from the meditation and often very amusing. He talks about what you may be going through, the technique, tells tales and philosophies. Despite the claim that the course has no religious affiliation, the tales and messages presented are essentially Buddhist. Seemingly ironic, this does actually make sense as the original teachings of the Buddha were essentially non-religious and anti-dogma. Buddhism is, as Alan Watts aptly put it, ‘the religion of no-religion’.

However strong your aversion to religion may be (and in many respects I don’t blame you) I urge you not to be put off. Personally I enjoyed the discourses and most people do but I know of some people that had a problem with them and it disrupted their meditation and hampered what they could’ve potentially got from the course. My advice would be if you don’t agree with what is being said, then don’t worry about it. Just continue the practice and come to your own conclusions. You needn’t agree with everything that is being said to remain on the course or to gain benefit from meditation.

Likewise, there are some hymnlike mantras/chants played during some meditations. To some people it feels cultish or weird. If it bothers you, I would say don’t worry about it. It needn’t affect your meditation or experience negatively, in fact, it’s actually there to help!

Abolish Your Expectations (or at least don’t expect too much)

The course is a very personal experience and what people take from it both during and after can vary greatly. I first heard about vipassana from a Chinese girl who told me that the course had changed her life in a profoundly positive way (this was a major catalyst in my decision to go – I’d signed up for one within a few weeks of her telling me this). Likewise, on my first course I met a younger guy who went in a miserable rut and then left elated with apparently all the answers he wanted (!).

However, the perceived sense of change isn’t as dramatic for everyone. For most, many of the effects are less discernible and more subtle. I spoke to a guy on his second time round who said he didn’t really realise how much his first course had affected him until months later. Indeed, while I felt rejuvenated and generally more level headed immediately after, I too was unaware of a few things that had changed in myself until a long time after. If you are expecting to feel great and have figured out all your life’s problems, you may well be disappointed. Try to abandon your expectations and to treat the course as an experiment. Be like a scientist, follow the procedures and observe the results. Go with an open mind, work at the meditation and take what comes as it is without pre-conceived notions. This way, and with some time and perspective, you will really find out for yourself how this type of meditation affects you.

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

That’s it! There are many personal accounts online if you are curious to find out more but I would recommend that if you decide to go, try to avoid reading them so as not to shape your expectations too much. In summary, if you are serious about meditation, I’d absolutely recommend the course. Beginners learn the ropes and experienced meditators go deeper.

If you decide to go, best of luck!

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Have you been on a vipassana meditation course? What advice would you give to a first-timer? Leave your comments below.

The post How To Make The Most Of Your 10-Day Vipassana Meditation Course appeared first on Maps of the Mind.

• Many people find it easier to start by using guided meditations. Guided meditations are useful in that you will have someone telling you what you should be doing as you go along, almost like a class. Check out – The Best Free Guided Meditation Resources Online

Make Time To Meditate

Firstly, you need to have time to meditate. As obvious as this sounds it’s easy to get caught up in the momentum of your day and never manage to find time. So pick a time in your schedule that suits you… first thing in the morning, before dinner, before bed, 8pm… whenever… but choose a time and stick to it.

Make It Easy To Begin With

Decide in advance how long you will meditate for and stick to it. Don’t be a hero in the beginning! As much as you might like the idea of sitting down to meditate for an hour everyday, are you realistically going to be able to keep it up? Any long term meditator knows that the more consistent your practice, the greater the benefits. Choose a length of time that you can definitely fit in. It’s better to meditate for 10 minutes a day than an hour once a week. If you’ve never meditated before I’d recommend starting with 5 minutes. If that’s still too much, just do 2! But get your habit going. Once you’ve cemented the habit, you can always increase your time bit by bit.

Free Yourself Of All Distractions

A big part of meditation is the practice of focus and concentration. Needless to say if your phone is ringing or the TV is on in the background it’s not going to help. Switch your phone off, switch your computer off, switch anything off. Don’t worry, the world won’t stop turning without you being distracted for a few minutes. Tell anyone you are living with that you would appreciate being left alone without distractions for the duration of your meditation. A sign on your door, whether that be a ‘do not disturb’ or even something as simple as a sock on the door handle will do the job so long as it’s understood that you want to be left alone.

Make Yourself Comfortable

Put a couple of cushions or pillows on the ground and sit cross legged. Your bottom should be raised slightly off the ground and higher than your feet. You shouldn’t feel uncomfortable, meditation isn’t about withstanding torture or being able to do the full lotus. You should be able to sit up straight comfortably, with your vertebrae stacked. If you have knees that are prone to getting sore easily then you can sit on a stool or chair, but your upper body should be freestanding without your back resting against the back of the chair.

Perfect posture, as you’d expect from the Buddha. Don’t worry about sitting on a lotus flower, some cushions will do.

Settle Yourself

Sitting quietly by yourself with no form of external stimulation may feel uneasy at first. Most of us are so used to some form of sensory stimulation in one form or another that once we are alone without distraction our mind will start to run and look for something to amuse it. Just be clear on why you have set aside time for this and have a timer set and ready for your designated window.

Sit up straight, float the crown of your head up high and relax your shoulders. Release any tension in your face and tuck your chin in just slightly so that your gaze isn’t floating upwards. Rest your hands somewhere comfortable. Close your mouth, breathe through your nose.

Take a few slow, deeps breaths and settle yourself. Relax every muscle in your body and let go of any tension you are carrying. Listen to the sound of the present moment and allow yourself to be there. Start your timer and gently close your eyes.

Meditate

Allow your breath to flow naturally. Don’t try to control it, just let it flow how it wants to flow. If your breath is shallow and short, let it be shallow and short, if it is deep and long, allow it to be so. Just observe without any effort or control.

Focus on your breath going in and out. Focus on the sensation of the air coming in and going out where you can feel it most clearly. It might be the touch of the air coming in and out on the tips your nostrils, or your diaphragm rising and falling. Wherever is easiest for you to fix your attention on the cycle of your breath, anchor your attention there and just observe.

Inevitably, thoughts will arise, and your mind will wander. When you notice this has happened, just take note of it and return your attention to your breath. Don’t feel disheartened or disappointed that your mind has wandered, this is what all minds do. When you realise that your mind has wandered or thoughts have arisen, just gently, smilingly, bring your attention back to your breath. This is the mental action you want to practice: becoming aware of where your mind is and bringing your attention back to where you want it to be. This is a skill that will help you in innumerable situations in your day to day life. With practice and improved concentration you will be able keep your attention where you want it for longer and longer periods of time and will be quicker to notice when your mind goes walkies.

Remember not to feel anything negative when you realise your mind has wandered, just observe… this is the practice. Smile at your wandering mind and bring it back. As many times as your mind wanders, patiently, persistently and diligently bring your mind back to your point of focus: the breath.

If you realise your posture has gone awry; your shoulders tightened, your back slouched, or your face tightened, just gently reset yourself.

Take Your Awareness With You Outside of Your Formal Practice

When your timer signifies the end of your practice, slowly open your eyes, stretch, and continue your day bringing the awareness from your meditation with you. The aim of meditation isn’t to become skilled at watching the breath for 20 minutes a day, it’s to become more relaxed and aware and to have more ownership of our minds and lives. So take the awareness with you and whenever you see your mind somewhere it doesn’t need to be or your body tightening up… breathe.

The post How To Meditate: A Beginner’s Guide appeared first on Maps of the Mind.