The fruit of a meditation practice, undertaken with sincere intention and steady discipline, is a sense of newness and vitality, of wholeness and serenity. The work of a meditation practice is to let go of the conditioned behaviors and limited thinking that eclipse the authentic self. As identification with recurring thoughts and emotions is recognized and interrupted, a new sense of self replaces the former self-image. The world looks different, experiences feel different, and we respond to situations intentionally instead of reacting to them emotionally or automatically.

The more meaningful and appropriate outcome that is reached when our response is intentional, rather than automatic can be illustrated by the following story. Once, a teacher decided to see if her third grade math class could handle the change from numerically written to verbally presented problems. She posed this scenario to them. “A boy walked down the driveway of his family’s farm and saw five sparrows perched on the fence. He took the slingshot out of his pocket and shot the sparrow on the end. How many sparrows were left?” Almost every child’s hand shot up, eagerly wanting to give the right answer. The teacher instructed the children to write their answer down on paper and hold it up for her to see. Soon there was a rustle of flashing pages inscribed with the number “4”. Only Jessica held a page marked with a big “0.” “Don’t you know,” the teacher asked her, “That 5 minus 1 equals 4?” “Yes,” Jessica replied, “but you asked how many sparrows were left on the fence after one had been shot and I wrote “0” because the others would have flown away.”

The children who wrote the number “4” didn’t give full and equal attention to their teacher’s words. They responded automatically. Something in the children’s mind-set filtered out the unique details of the scenario making the problem feel more like the familiar equation, “What’s the remainder of 5 minus 1? They apparently identified their roles as “good students” as needing to have the right answer quickest, rather hearing the problem objectively and answering it meaningfully after having considered it. Their reaction appears to have been driven by the need of satisfying another’s expectation (the teacher’s their parents’, their peers’) at the expense of their own awareness and comprehension. In the language of meditation it would be said that their attention was “outer directed.”

Jessica’s reflection of the math problem involved a different self-perception and therefore, a different dynamic. We could say she perceived her role as student as needing to embrace what the teacher presented and respond to it in a way that had meaning for her. Instead of needing to prove herself she needed to comprehend, digest and work with the information. Her behavior appears to have been motivated by self-satisfaction, not the gratification of someone else’s expectation. It was “inner directed.”

So many influences in our society have conditioned us our to direct our focus outside ourselves. In meditation, we practice redirecting our focusing inside, using our attention to embrace and understand ourselves. The initial goal of this practice is to learn to be with ourselves, fully aware of what the experience of the present moment holds for us. This allows us to comprehend the unique problems life brings our way and to deal with them in a way that is meaningful and effective. Ultimately, the goal of meditation is self-mastery and the full realization of our creative potential.

We begin by sitting on our cushion and aligning and relaxing the body until “body consciousness” starts to drop away. Then we direct our focus to our breath. During the course of watching the breath many things happen. We switch from the “doing” mode to a state of “being.” We open ourselves up to the present moment and sense the autonomy that this brings. And we inevitably come face-to-face with our thought process. This can be an uncomfortable encounter if we identify with the movements our mind and judge or fight with the thoughts and feelings parading before us.

The technique of noting each thought that arises without judgment and learning to let it be while consciously returning the attention back to the breath is a tool that provides both relief and progress. It affords us the opportunity to see how our thoughts are related to self image (or ego), plastering it with a lot of “I” centered conclusions. “I am like that; I am not this (usually something positive).” “I was not loved; I didn’t deserve that” “I wonder if I’m going to be able to sit still for 20 minutes?” “Maybe I should be breathing differently.”

As we return again and again from the pull of these thoughts to observing the breath we discover that in addition to the self-preoccupied “I” there is a new “I’ presence, the observing, witnessing “I.” As the “witnessing I” becomes stronger, and less likely to collapse back into the preoccupied mind-set, more of our attention and personal power is available to observe more consistently, and the witness continues to gather strength. At this point we begin to experience the effects of meditation. The thoughts that once had the ability to make us run for cover (or twist ourselves out of shape) lose their control and start to dissolve in the light of our discerning, dispassionate, witnessing gaze. Our sense of self begins to shift from the seen, or “typical me,” to the witness, or seer. As this happens, emotional scars that had been repressed rise to the surface to be healed and expelled. Being vigilant in non-judgment maintains a degree of distance from the surfacing impressions. As long as we can say, “Wow, look at what was down there all this time,” when a particularly nasty or painful impression arises, instead of, “How awful,” then our progress can continue.

When you reach this point you will have covered significant ground in your journey toward self-discovery and acquired enough experience to feel confident about taking the next step. To help you understand the terrain of a deepening commitment to meditation practice, read some of the many journals and books available in bookstores and over the Internet. May your journey be successful and filled with light.

Meditation is a timeless technique practiced in order to access untapped and powerful inner resources. It has a place in almost every religion and philosophy, worldwide. Common to all meditation methods is a daily period of sitting silent and still for a specified amount of time. The focus of this introduction is to present the practice in its essential form, stripped of any distinguishing cultural or sectarian underpinnings and emphasis that would tie it to a particular path. It is hoped that the beginner will feel comfortable and safe while developing his practice and exploring the subtle effects it imparts.

Meditation Instructions:

1. Place your meditation cushion on the floor or on a folded blanket and smooth the top surface to distribute the buckwheat hull filling evenly toward the back.
2. Sit down gently with your sit bones 3”-4” inside the back edge. Place your legs in your normal crossed-leg position or choose one of the meditation postures illustrated. The point is to be comfortable and able to hold your pose for 20 minutes, although it is fine to shift if your position becomes uncomfortable.
3. Adjust yourself so the weight on your sitting bones evenly balanced. Breathe in deep and exhale long for 3 rounds, stretching upward to elongate and center your spine. Then let your breaths return to normal.
4. Relax your shoulders away from your ears; check that your ribcage is centered over your pelvis and that your head is not tipping either forward or back.
5. Bring your attention to your breath, observing your inhalations and exhalations without trying to shape them in any way. Notice how the air feels as it goes in and out your nostrils, and how your abdomen expands and contracts with each breath. There is no need to rate your performance because breathing is a naturally occurring process. Just let your breath be whatever it is and observe it with caring, focused attention.
6. When you notice that thoughts have engaged you and pulled your attention away, allow yourself to be aware of them without judging them or trying to change them. Just let them be as they are and return to observing your breath. In the beginning thes edistractionsarecommon.Stay observant and neutral and keep watching the breath.
7. At the end your session, give yourself a few moments to reflect on your experiences and note any special insights you may wish to record.

You can support your practice of meditation by following these guidelines:

· Meditate at the same time each day. Early in the morning before breakfast is traditional, although before going to bed works if you are not too tired. If neither of those fits your schedule and another time works better for you that’s fine. Irregular meditation will not yield the same results as a regular practice.
· Do not eat for one and a half to two hours before meditating. Drinking clear liquids is okay.
· Select a clean, quiet place; make sure you will not be disturbed. If possible, reserve your space for meditation only. It is nice to offer a votive candle or a stick of incense to the higher self you seek to experience.

Savitri Ermini is the CEO of Serenity Systems, Inc., which does business as Serenity Seats and Boxi Pillows.