All the Basic Meditation Steps You Need to Learn How to Meditate! (3of3)

Step 11.

The eleventh of the basic meditation steps is to begin counting incoming and outgoing breaths. Do not try to control the breath, but rather allow yourself to establish a natural rhythm without too much mental commentary. Just focus on the breath and the count. Breath from the lower stomach, rather than your chest. As you breath in, allow the muscles of the abdomen to tighten slightly. Relax your muscles as your breath out.

You should notice some roundness in your belly as you breath in, and a flattening as you breath out. Count to ten and then start again, over and over again. If you loose count, begin again at one for the entire meditation period.

After some experience counting both the inhalations and exhalations to the point where you feel comfortable with the practice, you may wish to count only the exhalations. Likewise, when you feel that there is stability in your counting of exhalations, you may just wish to follow the breath and drop the counting.

It is usually advisable that when you make this transition that you be able to maintain you’re count from most of the meditation period. However, some people feel that the counting is a distraction, in which case you may wish to just follow the breath in and out of the body.

Step 12.

As thoughts arise during your meditation period, try to watch them without treating them as something you need to do anything about. Just recognize them as they come and go. There is no need to make a problem out of them.

Sometimes it will seem like there is a non-stop barrage of thoughts tirelessly working away at you. At other times, you may feel that your mind is very clear. Regardless of what you notice, try to drop all thoughts and labeling of your experiences and bring your mind back to the counting over and over as needed. Even if it is a thousand times in one sitting, just bring your mind back to the breath.

If you are working on a koan, meditating on an object, or ‘just sitting,’ you will likewise bring yourself back to the practice whenever you follow a thought away from your practice. There is no point in judging yourself when you notice your mind had been led astray by a thought, because that judgment itself will be a thought.

This point is important. We are trying to break the line of thought when we practice meditation, to rest in that moment between thoughts. To do this we must allow all thoughts, judgments and mental commentary to come and go, and to remain with your counting or koan.

Step 13.

Finally, the last of the meditation steps is to arise from the sitting or kneeling position carefully while maintaining your concentration. Try not to rush off to whatever you need to do following your sitting. Try to take your concentration and awareness into the activities of your daily life. You can do this by applying the same principles that you take into your mediation practice - no judgment, just awareness and concentration.

THE END

Your ego is truly a worthy opponent that will wrestle our mind down to the ground the moment we loose faith in the method. We must always remember the teachings and words of the great teachers and masters. Stay true to the way and nothing will remain outside or your power and ability!

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