What Is The "Best" Way To Meditate?

I am constantly asked by people if I can teach them to meditate. So I generally say "yes," but then I wonder where to begin, as the process of becoming a meditator is often one that requires a full-on commitment to not only learning techniques, but also to repeating them until the sometimes subtle (and sometimes not so subtle) benefits occur to the practitioner.

What happens more often than not, at least at the beginning of a meditator's journey is that meditation is tried, perhaps tried a few times, and then left for another day, week or year. They key, as with all "spiritual" practices is consistency and patience. We may have heard this message before, but another element may be finding the right meditation that works for you.

There is no "best" meditation technique. There are ancient techniques, techniques for the modern man, and people's own version (or justification many times) as to what they consider to be meditative to them. Here are three different meditation techniques you can try, especially if you are new to meditation:

Anapada: Simply sit still, eyes closed, legs crossed (to hold in the energy), cover yourself if you get cold (which also holds the energy in) and follow the breath just under your nose. Simple, maybe not so simple if you try it for half an hour, three times a day.

Vipasssana: Do Anapada meditation for at least a month before skipping into trying the Vipassana technique. The technique, led by S. N. Goenka in the tradition of Sayagyi U Ba Khin is India's oldest technique of meditation, first taught 2,500 years ago and is now taught in silent retreat format in various centres worldwide. It is suggested to visit a Vipassana centre to truly learn and immerse yourself in the course, techniques and teachings so that you are able to truly retreat from life's distractions and be supported by the silence held in the center by the staff and other participants in the retreat.

To do the technique, start at the top of your head and work down your body, observing bodily sensations as you continue to scan the body. Stay observational an observe more subtle sensations as priority over more gross "itching, heat or cool" sensations. Scan the front and then back, work down the legs and then back up to the top of the head and continue for an hour. Set a timer if you like, turn off distractions, ensure silence, eyes closed for the entire sit.

Kundalini: There are a lot of types of kundalini meditation but this one has been developed by Osho, so you will need a copy of the music for this hour long, four-stage meditation.

1st stage: shake. Allow the bodily shaking to happen while you are standing, with your eyes closed.

2nd stage: the music will change, then dance, any way you please.

3rd stage: seated silent meditation. Continue to observe with no intentional technique.

4th stage: lie down, on your back, stay awake and aware.

Bring meditation into every action you do throughout the day. Be total and intentional (i.e.: not distracted) in everything you do. See if this works for you without a formal meditation technique. If it doesn't, return to a technique, and return again, for with each occurrence in a day, you will find that you may need mediation to re-set your centered, focused awareness and calm state of mind. It becomes a daily practice, and days get better when meditation is there. For this, you may need to experience this phenomenon over time, practice, and experimentation in your own life.

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