Meditation made easy (1)

If you have been reading my posts about Buddhism you know I have a hard time bowing in front of statues just for ritual's sake. But everybody who knows me knows I've been meditating for years. Nothing compared to the years spent reading and/listening to idle talk, false mysticism and new age mumbo jumbo. So I thought I'd save everybody some time. And for all of you who've wondered and emailed and stuff: you'll finally know what it is that I do to keep so ehm...relaxed, centered, fresh and in the moment :)

Just to set the record straight: meditation is not Buddhist. Not only does it predate Buddhism, it is practiced in other religions (like Catholicism) and outside of the religious context all together. But only an idiot would ignore the strong ties between meditation and Buddha. The man studied hard with the most renowned (Bhramanistic) masters of his time. One of them (Alara Kalama) could be more mindful than anyone else. But the Buddha eventually managed to surpass his teacher and attained the highest level of mindfulness known to man. Not easy. It takes any master years to keep up these high levels of concentration 24/7.

Here's the good news and the kicker though: it is actually very easy to achieve a high level of mindfulness for a moment. And it's not that difficult to string those moments together. In fact: there is no need to try hard at all. It's not a race. But let's get started quickly!

Exercise 1: counting the breath

There are a million ways to do this. This is just a way that I have found to be easy and just long enough (about 20 minutes). The object here is to try and stop/clear the mind by focusing on your breath. No more. No less.

Be careful of these things:

-Breathe naturally, don't try to breathe deeper than normal or anything. Just be aware that you are breathing in (or out). If you force anything you are doing it wrong.

-Do NOT try to suppress thoughts or be fustrated when your mind strays. Give yourself a break.

-Don't rush. Your pace should be entirely directed by the natural pace of your breath. The breath comes first, then you count it.

Ready? Here we go. Read through these points slowly first and then try to do it. Once a week is good. Once a day is better.

1) Sit somewhere were you won't be disturbed. Sit straight. This can be done on chair on a cushion, whatever as long as you keep your back straight. You can close your eyes if you want to.

2) Survey the room for a bit. Feel where your body makes contact to the floor/the chair/the cushion/the air. Take in all the sights and sounds and smells and stuff. Become aware of your breathing. You are breathing aren't you?

3) Breathe in and then breathe out. Count '50' on the 'out' breath. Count '49' on the 'in' breath and keep counting down like that.

5) Double up. When you get to '20': breathe out as before but wait with counting '19' to the next 'out' breath. You'll be doing: OUT 20- IN- OUT 19- IN- OUT 18. All the way down to 'one'.

6) Don't jump up. When you reach 'one' keep breathing consciously for as long as you like. Survey the room again, then get up slowly. Feel your feet touch the floor. You'll feel refreshed, light and clear headed. Good as new!

Note: When you lose track of the number or 'in' or 'out', don't worry. Just smile and think 'oops', breathe out and go back to 50.