The ABC's - Building A Meditation Practice

This is a practical and holistic approach to establishing a meditation practice. It's offered not as a rule book but as a companion — practical, grounded, and rooted in decades of personal experience as a monk teaching meditation.
Whether you are new to meditation or returning after some time away, the steps offered here are simple, accessible, and transformative. They are designed to help you create the outer environment of awareness and the heartfelt commitment that will see meditation gradually blossom in your daily life. Above all, this is not a practice of doing, but one of being consciously present in your life. It will require some changes in your life, but if change is what you are looking for, then you have come to the right place.

Transcript

Beginning Your Meditation Practice,

A guide for beginners.

Introduction There comes a moment in life,

Sometimes gently,

Sometimes through challenge,

When we feel a call to go within.

This guide is a response to that call.

It is offered not as a rulebook,

But as encouragement from a monk,

A guide,

Practical,

Grounded and insightful,

One born through decades of teaching meditation.

Whether you are new to meditation,

Or returning after some time away,

What is offered here is simple,

Achievable and transformative.

When one strips away the traditional practices to look from the inside out,

Meditation is a very simple practice,

Requiring nothing from you.

It is unique in its sincerity and silence away from the traffic of the mind,

In offering a pathway to self-awareness.

This guide is designed above all else to help one recognise an existing conscious presence,

One overshadowed for most part by a busy mind.

Yet with subtle shifts in one's awareness,

And with a heartfelt commitment,

One will witness meditation bud,

Blossom and flourish,

Bringing conscious shifts that foster balance,

Deeper understanding,

Wellbeing,

Contentment,

Clarity and peace of mind,

And with one lasting recognition of the inseparable nature of one's true self.

Above all,

This is not a practice of doing,

But one more of being consciously present,

A return to one's inherent stillness,

To simplicity,

To a quiet knowing that rests at the heart of us all.

Number one,

Creating the environment.

Choose a quiet space in your home,

One perhaps with a rug and a cushion,

Or on a chair to sit upon.

Keep it simple and peaceful,

Ideally this location will be well lit and free from clutter.

One could create a shrine,

Sacred space,

Perhaps on a low table,

With a cloth,

A candle,

Fresh flowers and incense.

Dedicated spaces like this become energetically powerful for meditation,

As they help the mind to focus and the body to relax,

So there are fewer distracting thoughts.

It will become the focal point of your practice.

Play gentle background music,

Whatever inspires you,

Especially in the beginning.

This will help to calm the mind and the restless body.

It also helps you to develop the disciplines and routines that will become the benchmark of your practice.

Have an inspiring meditative book handy when the mind begins to wander,

Which it will in the beginning.

Pick the book up and read for inspiration,

Then place it back down again and continue into your practice.

Number two,

Prepare the body and mind.

Sit comfortably with a straight back and neck,

Hands on your lap,

Relaxed.

Endeavour not to slouch the shoulders.

There is no need for a classic yoga pose if sitting on the floor.

And importantly,

Do not meditate lying down.

Although there are many sound healing or similar events advertised showing participants lying down,

This is not purely a meditation event.

Meditation requires an alert,

Disciplined mind.

Sitting is a traditional position,

And for a very good reason.

Lying down is very relaxing and soothing,

But lying down will bring deep relaxation,

Then a yogic semi-sleep state,

Then sleep,

Especially if attending such an event after a working day.

Wear loose,

Light-coloured clothing.

Keep these for your meditation practice.

Endeavour not to wear your work or gym clothes,

As these have a different function and a different energy.

Now all these small details actually are important.

Shower beforehand,

Or at least wash your face.

You do need to be awake and alert.

Meditate on an empty stomach before breakfast or dinner,

And if needed just have a glass of juice.

Avoid checking your mobile devices or social media before meditating.

This is a distraction.

Set an alarm,

Perhaps 30 or 40 minutes earlier for getting up in the mornings.

This will become a new routine for you.

Begin your meditations initially for 5 to 10 minutes maximum.

Now,

In those 5 minutes,

If you can have 1 or 2 seconds of clarity with no distractions,

You're doing very well.

Increase this time naturally as your practice deepens.

Meditation in the early stages is very much like developing a muscle.

It requires regularity,

Discipline and a little creativity.

Mind will create excuses as to why meditation is a waste of time.

It will want you to take shortcuts,

Which will conflict with what I am suggesting here.

Do not listen to the mind.

Mind is being challenged now.

It is becoming more and more required to step aside each day.

Instead of it always being in control,

It now faces its biggest challenge as you establish your practice.

And it's this practice that at some point,

Mind will do all that it can to convince you to stop.

Very importantly here is to remain determined and focused.

This will be your greatest challenge,

But by remaining steadfast and trusting the process,

You will succeed.

A breakthrough will come,

And you shall triumph over the mind as long as you maintain all of these disciplines.

In time,

Mind will leave you to be,

Or give you the space,

The stillness,

In your daily practice.

Thoughts will always be there.

You simply do not engage with them,

Again and again ignore them.

Then their potency shall become less and less,

Like clouds floating past in the sky.

After they pass,

There was always,

Is the vast presence and stillness of the infinite as the unmoving background of one's essential nature.

Number three,

The practice itself.

Let your breath be calm and natural.

Never be in a hurry when you sit to meditate.

Remain relaxed throughout.

Observe what arises in the beginning.

This observation will eventually become one of you ignoring thoughts as your practice matures.

Rest your attention lightly on the flow of the breath,

Or on the heart centre,

Or on one's sense of their spacious inner being.

Do not judge your meditations,

Or compare your experiences,

Or seek advice from other people,

Especially those who are not meditating.

Your experiences are always unique.

No two people have the same meditative experiences.

Each one is a rare insight into one's conscious presence.

Ultimately,

One's meditations will be that of spacious awareness.

No imagery,

Identifications.

They will be free,

Open,

Whole and spacious.

When thoughts arise,

Let them pass.

Do not follow or be distracted by them.

Gently return to the breath each time.

Be patient.

Distracting thoughts will lose their power in time.

Be prepared,

Though,

For the mind to resist,

Especially in the early months.

When resistance arises,

Meditate.

Above all,

Remain happy,

Committed and deeply grateful for the progress you are making,

Even though you may not notice anything initially.

Never judge your progress.

All needs to unfold patiently,

Steadily and unerringly.

Judging is the mind's role.

Mind is wanting you to question your practice.

This is the seed it is attempting to plant in its efforts to bring doubt or uncertainty.

Ignore it all.

Be aware of the silence between the thoughts.

This gap is often called the doorway to one's inner presence,

One's eternal being,

The ultimate focus of your practice.

This silence or gap will in time become greater and greater,

From an initial few seconds to minutes,

Then much,

Much more.

Let everything be as it is.

No pushing,

Trying,

Expecting or desiring a particular outcome.

Remain whole,

Present and as empty as possible.

Remain physically and mentally still.

Sit not to achieve,

But to recognise.

One's presence is already the unmoving background of one's essential nature.

It's this you will begin to recognise more and more as you progress,

Diving deeper and deeper.

When attention drifts,

Return gently to the breath.

This is one's true discipline and dedication.

And at the ends of your meditations,

Offer a silent gratitude or an inward bow or a simple thank you to one's inner presence.

Practice every morning before the day begins and in the evening before going to bed.

Twice a day if possible,

If not twice,

Then at least once.

After meditating,

You will start the day feeling inspired,

Alert and energised.

In the evenings,

You will fall asleep faster,

With a deeper sleep.

One's morning meditations can bring freshness,

Happiness and a new inspired awareness.

After each meditation,

Sit in stillness for a few minutes if possible.

This deepens one's assimilation through contemplation.

This beds the calming energies deeper into your being.

Avoid jumping into conversations of normal beta-level brainwave activity after your meditations.

You will become sensitive to this,

So do whatever needs to be done to maintain this stillness for as long as possible before engaging with the world.

During the day,

Enjoy some mini-meditations,

Perhaps at lunchtime,

In still moments,

Wherever you may be,

Even at your desk,

Before meetings,

Between phone calls.

All it takes is a few seconds and one breath to refocus,

Re-clarify,

Reconnect with your conscious self,

Even before a single word needs to be ushered.

Join a regular meditation group if possible for support,

Especially in the beginning.

Treat your meditations like growing a small seedling.

One has to protect it,

Nurture it,

Tend to its daily needs with love and care and affection,

To protect it.

Spend regular times in nature,

The oceans,

The rivers,

Streams,

Forests or mountains.

The very presence of the natural environment supports your practice.

There one can be immersed in stillness,

Deeply peaceful,

Calm and nourishing for the soul.

Choose wisely what you are attracted to on social media.

Favour the inspiring over the busy,

Objective or superficial.

Social media can become the biggest distraction,

So is constantly looking at your mobile phone.

Put it down,

Rest your eyes,

Meditate for a few minutes instead.

There are always opportunities,

No matter how brief they may be.

Be mindful of the energy around certain friends,

Conversations or environments.

Some may no longer serve your path.

Keep away from that which is not inspiring.

There's no need to judge,

Just remain aware.

You are becoming more consciously aware in all areas of your life.

Choose wisely where and how you direct your thoughts,

Activities and feelings.

Areas of your life will change for the better.

Don't forget,

You are raising your vibration,

Your awareness,

Recognising new levels of consciousness for the first time in many cases,

So change is inevitable.

Embrace these.

They are real milestones and will become important benchmarks on your journey.

6.

Refine Lifestyle and Sensitivity Where possible,

Eat more fresh,

Light foods.

Reduce slowly where possible also alcohol and red meats to raise your energy.

Alcohol and red meats energetically dampen freshly awakened levels of meditative consciousness.

Bring more quality into your life.

Prioritise quality over habitual,

Quantitative,

Objective.

Move your body each day.

Regular exercise supports strong energetic flow,

Which supports your meditation.

There is yoga,

Running,

Swimming,

Walking,

Cycling,

Many many choices.

Nourish creativity.

Explore classes in art or music or dance or writing to open new channels of personal expression to meet also inspiring people.

Listen regularly to uplifting music.

Kirtans,

For example,

Are singing meditations,

Singing mantras.

These are increasingly popular but should not replace your mornings or evenings practice.

Often people who attend these events have their own meditation practice,

So this could be a good place to meet new friends who are also meditators.

One will naturally begin to feel life open and align more through the heart of oneness,

Joy,

Discernment and compassion.

Many shifts will flow effortlessly.

Kindness,

Patience,

Awareness,

Sincerity and compassion to name just a few.

7.

Living Meditation Do volunteer work where possible.

Selfless service softens the ego and deepens compassion.

Stay open to the shifts in awareness.

You will become more sensitive,

Patient,

Kind,

Understanding and willing to help.

Be grateful for the softening in your awareness.

It's a very natural blossoming of the heart.

It is not to be underestimated.

Spend more time being aware and present rather than doing or planning or thinking.

Let go of control and allow life to unfold with trust.

Become more the witness,

Discerning from a distance rather than reacting.

Take the foot off the accelerator.

Give mind and body some rest,

Some downtime.

Both will benefit.

Mind is not the issue.

Habitual,

Compulsive thinking is.

Give yourself time each day to read,

Contemplate,

Meditate,

Pray,

To be still,

Open and present in stillness.

Life will effortlessly unfold with grace and ease when this becomes one's practice.

Slowly drop your fixed beliefs and concepts.

The strong belief in one's identity as a separate individual will begin to fall away.

Along with its attachments and its stories,

All will naturally dissolve as you inwardly blossom and flourish.

You are far more than the conditioned belief you have grown up as.

Meditation will become a lifestyle,

Not just a practice.

Let it colour every part of your day in every way.

Go about your meditations humbly and quietly.

No need to tell others about your practice or the benefits you are experiencing.

They will notice something different about you.

8.

Walking Meditation Walk slowly,

Step by step.

Focus on the gentleness of each foot as it touches the ground.

Walk slowly,

With great intention,

Maintaining focus on the heart through each breath.

Conclusion Meditation is not a technique to master.

It is a way of living,

Of letting go,

Remaining open and mentally clear,

A daily remembrance of what we truly are beneath the surface noise.

As your practice deepens,

So too will one's connection to peace,

Clarity,

Wisdom,

Kindness,

Contentment and so much more.

Some days will feel light and peaceful.

Others may be distracted or difficult.

There are shifts occurring in all aspects of one's life.

This is all part of the unfolding of self-discovering.

Remain patient and understanding.

Knowing that consciousness works on many levels,

We have all come to the path with a busy mind.

Meditation is the means to recognize that beyond the surface mind of identity,

To the core presence of one's abiding truth,

One's untouched,

Pure nature.

Remain sincere,

Dedicated,

Joyful and patient.

The seed you are planting today,

With care and attention,

Will blossom into a life of becoming,

Of unimagined beauty and opportunity.

Meditation will become not something you do,

But something you essentially are.

It will walk with you in every moment,

In every experience,

Quietly,

Patiently,

Wisely,

Self-giving and joyfully.