Meditation is a powerful tool for calming the mind and body, and can be used to reduce stress, improve focus, and cultivate inner peace. But for many, the process of meditation can be confusing and intimidating. In this article, we'll break down the three steps of meditation so that you can begin your journey to a calmer, more mindful life. The first step in the process of meditation is to bring your awareness to your physical body and to all the sensations that arise within it. This means taking a few moments to become aware of your posture, your breathing, and any other physical sensations that you may be feeling.
This step is important because it helps to ground you in the present moment and to create a sense of stillness. The second step is to start bringing your attention to the natural rhythm of your breathing. This means focusing on each breath as it comes in and out, without trying to control or change it in any way. This step helps to bring your mind into a state of calmness and clarity. The third step is to sit down in a comfortable position. Find a place to sit that is calm and quiet for you.
This could be in a chair, on the floor, or even outside in nature. The important thing is that you are comfortable and able to remain still for a period of time. Once you have completed these three steps, you are ready to begin your meditation practice. Unfortunately, I didn't find this process designed like that anywhere; it took me some time to connect the dots (intentional pun). Here are four very technical articles, from different contemplative traditions, that complement this discussion of the meditation process.
Ultimately, however, all we need to do is simply do our best every step of the way. This process is valid for almost all types of meditation, including walking meditation, since they are all an exercise to regulate attention. When there is no understanding of the meditation process, or there is no emphasis on concentration or attention regulation, those who continue to practice for a long time fall more into “gray” states.
