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Mini E-Course of seven DAILY lessons

Anchoring The Mind: The Practice of Mindfulness Meditation

Lesson One: The Four Basic Elements of Mindfulness Meditation

Welcome to your first lesson in this mini e-course, “Anchoring the Mind: The Practice of Mindfulness Meditation”. Some of this material will be included in a new book to be published later this year. Before proceeding, let me say that meditation is actually a very simple art of being in the present, in the “now moment”. Though the “instructions” range over the next seven days as a short e-course, all that is said day after day is by way of metaphor for meditation.

Most meditative techniques simply require four basic elements: a quiet place to meditate, a comfortable or poised posture, an object to focus on and a passive, receptive attitude.

Selecting A Quiet Place

It’s better for you to find a place that will let you be completely relaxed, with as few noises and distractions as possible. There are many different places where you can practice meditation: backyard, the beach and a meditation centre are just a few. However, a comfortable spot in your bedroom is just as good.

Adopting A Correct Posture

Maintaining a proper posture is a component of meditation. Without correct posture, your body might become tense and unable to relax, and you may also experience back pain.

While meditation is possible in any position, sitting is the most common and the easiest. The key is to keep your spine straight and feel steady and comfortable. Sitting straight is better than lying down because reclining can easily lead to sleep during meditation. However, if you suffer from back pain, lying on you back with your spine straight may be better for you.

There are several “classic seated poses,” including the lotus posture, the half lotus posture, Burmese posture and Egyptian posture, but simply sitting in a straight-backed chair works fine.

If you choose to meditate sitting with legs crossed in the “Indian-style” on the floor, a small pillow to sit on might make you more relaxed. Take your hands and place them in your lap, on your thighs or place them together. To do this, face your palms up, and place the middle joint of your right middle finger over the middle joint of your left middle finger. Then bring your thumbs together so they are almost touching, with barely the width of a piece of paper between them (this practice also helps you stay awake).

Choosing An Object of Focus