Basic Meditation Practice

While the side-benefits can be welcomed and enjoyed, the primary purpose of meditation practice is to elicit clear states of consciousness and to facilitate progressive, authentic spiritual growth. The following basic procedure is easy to learn and practice:

Meditate once or twice every day.

Sit upright in a comfortable chair. It is all right to sit cross-legged if this is convenient.          Hold the head up and direct your attention to the front and higher regions of the brain.

Inhale and exhale once or twice to relax. Remain still for a few moments until you feel centered. Be aware of your natural breathing rhythm.

When inhalation occurs naturally, mentally speak a chosen word, such as "God," "peace," "joy," or any pleasant word. When exhalation occurs, again mentally speak the word. Feel  that the sound of the chosen word is blossoming in your mind or your field of awareness.     Do this without effort and without anxiety about results.

When a state of conscious, calm awareness is experienced, discontinue listening to the word. Be still, letting that meditative calm persist for several minutes until you feel inclined to conclude the practice session.

For best results, meditate daily for 20 minutes once or twice a day. Mornings and evenings are recommended. Do this for at least 30 days before evaluating the results. If meditation is included in your daily religious practice, when you first sit, pray in your customary way until you are peaceful and somewhat aware of being immersed in the presence of God. It may be that meditation will naturally occur. If not, use your chosen word to keep your attention flowing inward.

When you acquire proficiency in meditation practice, you may wish to extend the session by calmly contemplating your relationship with the Infinite, or just sit longer in the conscious, calm state until you feel peaceful and fulfilled.

http://csa-davis.org/sites/meditation

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