There are many forms of meditation. This is a basic beginners version taught by Paramahansa Yogananda and the Self-Realization Fellowship. Find a quiet, peaceful place where you can frequent and be undisturbed during meditation. Create your own sanctuary exclusively for your meditation practice. It’s important to wear comfortable clothes. I like to use the same space because it feels full of my spirit. I meditate in the morning facing east, tapping into the energy of the rising sun. This is also when the mind is in the alpha state. The evening meditation is right before bed as I enter the alpha state again. A good technique in the beginning is to focus on your breath. Thoughts may rush through my mind but I let them go by like leaves in the wind. It’s hard for most to clear the mind in the beginning so you may want to take a tip from Joel Gold Smith and do a few minutes here and there throughout the day instead of trying to do one long session. Eckhart Tolle says the small empty moments of time eventually band together and become longer the more you practice. You can expand you meditation time as you wish. It’s also important to meditate before you eat. Your body uses energy to digest food and you want it needs to be in a relaxed state. Sometimes I recite a mantra or listen to music to help me get in the right mood. Candles and incense can also be used to help set the mood. At night I like to sit in the dark or candle light. When you have enough experience, it doesn’t matter where you are because you have the ability to turn off all of the senses. Focusing on the point between the eyes at a twenty degree angle helps to achieve the alpha state. You can have your eye lids completely closed or slightly open.Each option should have the gaze set between the brows of the eyes at twenty degrees. You can see this gaze in some of the old photographs of Paramahansa Yogananda. He looks like he’s in a self induced trance. To get started, sit on a straight chair or cross legged on a firm surface cover that with a woolen blanket and/or a silk cloth. This insulates your seat from the downward pull of subtle earth currents. Follow the example below to get started.
One of the first requisites for meditation is correct posture. The spine should be erect. When the devotee is seeking to direct his mind and life force upward through the cerebrospinal axis to the centers of higher consciousness in the brain, he should avoid stricture or pinching of the spinal nerves caused by improper posture. Sit on a Straight Armless Chair Simple cross-legged meditation posture Meditating with Straight Armless ChairThose persons whose legs are supple may prefer to meditate sitting cross-legged on a cushion on the floor, or on a firm bed.
However, Paramahansa Yogananda recommended the following meditation pose: Sit on a straight armless chair with the feet resting flat on the floor. Hold spine erect, abdomen in, chest out, shoulders back, chin parallel to the ground. The hands, with palms upturned, should rest on the legs at the juncture of the thighs and the abdominal region to prevent the body from bending forward. If the correct posture has been assumed, the body will be stable yet relaxed, so that it is easily possible to remain completely still, without moving a muscle. Now, close your eyes and gently lift your gaze upward, without straining, to the point between the eyebrows — the seat of concentration, and of the spiritual eye of divine perception. Source: Self Realization Fellowship To learn more about meditation, Paramahansa Yogananda and the Self-Realization Fellowship visit www.yogananda-srf.org