Greeting My Experience

Why do people give up on meditation? "I can't make my thoughts go away." "It's boring." "Nothing happens." "I get fidgety." These are all variations on the same theme: "When I meditate, I don't have the kind of experience I think I should have." All these reasons not to meditate miss the point of meditation. I don't meditate to have a certain kind of experience; I meditate to be more fully present with whatever experience happens while I meditate.

When I meditate, I try to have an open curiosity about whatever comes up. I don't foster an analytical curiosity, a type of curiosity that tries to identify and understand. Instead, I try to develop more of an artistic appreciation of whatever is happening, a curiosity about what this experience actually is. I don't try to resist or push away anything that arises. Instead, I try to greet everything, to welcome anything that comes up. This doesn't mean I try to like everything I experience while I sit. It's a little like wandering through a museum, or listening to a concert, or watching a movie. I may not like everything I'm seeing or hearing or feeling, but I try to appreciate everything as it is.

So, for example, if I'm having thoughts, I just recognize that I'm thinking, and I let it go. I may have the thought, "I'm thinking--I shouldn't be thinking!" Okay, I realize I had that thought, and I let it go. If I feel I've failed because I'm having thoughts, I say to myself, fine, I'm feeling failure--and then I let it go. The same applies to boredom--okay, I'm bored. No big deal, let it go, on to the next moment. If my entire meditation consists of me releasing thoughts or recognizing I'm bored, then that's what that meditation experience was. The point is to accept the truth of each moment, as it is, without resistance.

Over time, this ability to appreciate each moment begins to affect daily life. As I become less likely to react dramatically, I become better able to pause and consider what has happened, and then, I hope, to act more wisely. I become less caught up in regrets about the past and worries about the future; I become more involved with what is happening here and now.

This is the essence of meditative practice. It's not another means of controlling what is happening, it's not one more expectation to meet, it's not one more challenge that leads to either success or failure. It is simply allowing yourself to greet the present moment, whatever it is. Everything else that you might want to get from a meditation practice flows from this.

Whole Lotta Nothing

What do you need to meditate? Not much! All you really need is a little time. You can meditate almost anywhere, anytime your attention isn't being demanded. As long as you are conscious, you can meditate.

While you can meditate anywhere, it's best to have a dedicated quiet spot where you aren't going to be disturbed, especially if you're new to meditation. You should have a comfortable place to sit in a position that doesn't foster drowsiness. You can use a cushion, or a chair--you don't have to contort yourself into a pretzel. (If you want to practice walking meditation, you don't even need a place to sit!) Reclining or lying down can invite sleepiness, but if you have some kind of bodily limitation that makes it difficult to sit for long periods, then lying down is a good option.

You probably will want a timer. During meditation, your sense of time can be tricky, so especially when you're beginning a practice, it's good to time your meditation. But you can meditate without a timer--just meditate for as long as feels right. While you can spend a goodly amount on a dedicated meditation timer, it's certainly not necessary. A timer doesn't need to be anything fancy--free timer apps are available on smart phones, or you could use a kitchen timer. You can also use a clock or watch, and peek at the time when you think your meditation period is over.

Some people like to have a meditation altar. If you meditate within a religious or spiritual tradition, an altar might be a nice idea. An altar can reinforce the sense that the place you meditate is dedicated to your practice. But you don't have to have an altar to meditate. Likewise, objects like crystals, statues, pictures, incense, flags and banners might help make your meditation space feel like a special place devoted to practice. But you don't have to have any of those things to meditate, either.

You can pay an instructor and take meditation lessons. Investing a little of your money in your practice might be a good thing--it tells your subconscious that you're serious. It might make it more likely you'll maintain a practice over a long period of time. But it's not necessary. A teacher might grant you some kind of mantra (a phrase to repeat) or some kind of spiritual empowerment. Regardless of whether such things actually have any power, the sense of specialness might energize you. And being part of a student community, a community of practitioners, can only help your practice. But you can meditate without a teacher, without a special mantra, and even without a supportive community.

So if you're curious about meditation, if you have any interest at all, there is nothing stopping you from giving it a try. The only obstacles to meditation lie inside.