A guide to setting up your own meditation practice.

To have an effective practice your first requirement is for a suitable space where you can easily go for a regular daily period of practice. The following points should help you create a suitable space for this :

1) Chose a place where you live that is reasonably quiet and preferably will not be used for other things ? this could be just the corner of a room.

2) Put some effort into making it a pleasant place to sit, consider using incense (or an oil burner), flowers and maybe adding a Buddha Rupa or some other inspiring object or picture.

3) Set aside a regular time during the day to meditate, make sure you have a clock or watch within easy view if time is a limiting factor. It is best to meditate at least two hours after a meal.

4) Take time before each session to set up your space ? lighting candles and incense etc.

5) Start your practice with sessions of about 15 to 20 minutes a day, including a 5 minute body scan.Spend some time at the end of each session to review how your practice went, you could consider keeping a meditation diary.

6) Try not to rush onto your next task.

Please refer to the menu on the right for instruction regarding specific meditation practices and further advice on the practicalities of meditation

John Bradford 2013

Click on window below for recorded session of the Elisa Stupa Scan meditation -