Starting a Meditation Practice

by Timothy

Berries by Melina Meza

In my last blog post (Is Meditation an Essential Part of Practicing Yoga?), I wrote about why meditation may be the most powerful tool in the yoga toolbox for improving health and well-being. Yet meditation is not part of most yoga classes, which tend to focus almost exclusively on asana. Indeed, many yoga practitioners who have become interested in meditation have looked to Buddhism or elsewhere to learn how to meditate because they weren’t finding it in the yoga world.

But, as I mentioned previously, meditation was traditionally an integral part of yoga practice, and within the yoga tradition there are dozens of different techniques. Contrary to popular belief, in yogic meditation you are usually not trying to make your mind empty, but instead the process begins by learning how to concentrate your focus. To facilitate this, it helps to focus your attention on one thing, perhaps a word or phrase (a mantra), an object like a candle or a picture of a teacher or deity, or simply on your breath itself. With sustained attention, you may slip into a meditative state.

So, strictly speaking, we do not sit down to meditate, but rather we sit to foster the state that may lead to meditation. Since the mind tends to wander—even among experienced meditators—there may not be much (or even any) actual meditation in any particular session of sitting. Still, this movement towards meditation all by itself brings physiological and health benefits. And, of course, with sustained practice, more and more actual meditation can happen. At first, it may just be for a moment now and again, and that’s just fine.

The first question then is how do you sit? Despite the pictures you’re likely to see of people meditating, you do not need to sit cross-legged on the floor, though if you can that may be one of the best ways. Kneeling in Virasana (Hero pose), perhaps with a block under your sitting bones, is an excellent alternative. What’s important is that you maintain your normal spinal curves, particularly the inward curve of your lower back (the lumbar curve). This is difficult for most people to do if they try to sit cross-legged on the floor, which is why one or more cushions should be placed under the sitting bones, allowing the healthy forward tipping of the pelvis that facilitates maintaining an easy lumbar curve. When you’ve got the height right, your thighs will angle down slightly toward the floor. If you've propped yourself up high to do this, you may need to put additional support underneath your thighs to remain comfortable. Getting all of this right is an art, and if you’re not sure how to proceed I suggest you seek the help of an experienced yoga teacher.

For many people, it will be much easier and much more effective to sit in a chair for meditation. You’re only going to be able to concentrate and/or meditate if you can remain in a comfortable upright position, and if you’re not comfortable sitting on the floor, it’s best to try a chair. For those sitting in a chair, I recommend scooting to the front of the seat, because if you sit back, most chairs encourage a flattening or rounding of the lumbar spine. If your feet don’t reach the ground comfortably, place blocks, thick books, or folded blankets under them. If your legs, like mine, are long, you may need to place a folded blanket on the chair to raise the seat. But no matter the position you choose, if possible, your head should be directly over your shoulders and pelvis. If you get it right, there should be very little work required to stay upright.

Although it may not be ideal, for those who can't sit comfortably, it is possible to meditate lying down. Some people in the yoga world would take exception to this, but I have found it to be useful in the yoga therapy work I do. One of the principles of teaching yoga is that we try to meet students where there are, and this is where some people are: they cannot sit comfortably. Yes, there is a greater tendency to get sleepy or zone out while supine, but we should not let the perfect be the enemy of the good.

The simple yet powerful practice I often suggest for beginners (and experienced students as well) is a meditation technique known as So Ham (sometimes written So Hum because that’s how it's pronounced). Settle into a seated position that balances ease and an upright spine, and notice the flow of air in your nostrils. Begin to focus on the sound of your breath. The ancient yogis felt they could hear in the inhalation the sound “Soooooooooh” and in the exhalation “hummmmmmmmm.” They didn't make the sound so much as they tuned into the sound that the breath naturally makes, believing it to be a mantra that’s built in. In Sanskrit so ham means “I am that,” which to the yogis signaled their connection to the greater whole. Try to stay focused on that sound, noticing your breath but not trying to control it. If you discover your attention has wavered, simply observe that without judgment, and gently bring your focus back to So Ham.

I'd recommend trying to stay for 3-5 minutes initially, working up gradually to 20 minutes or longer daily. As with all yoga practices, a little bit every day will bring greater benefits than longer sessions done intermittently.