If you don’t dig sports, try gardening

Although meditating has a lot in common with practicing and playing a sport, for some folks, meditating may be more akin to gardening. After you plant the seeds, you don’t try to force the seedlings out of the ground, do you? You just water and fertilize, thin and water some more, and eventually the little shoots appear on their own, coaxed into the light by some complex and mysterious mixture of chemistry, genetics, phototropism, and who knows what else.
The point is, you don’t have to know — you just have to do your part and get out of the way! If you get carried away and overwater or disturb the ground prematurely, you only interfere with the process.
In the same way, you need to exert just the right amount of consistent effort in your meditation —don’t overwater or keep scratching the ground searching for signs of progress, but don’t go away for a week and leave your plot unattended, either. Do what you need to do without fixating on the results, and your garden will blossom quite naturally, all by itself.

Being consistent, day after day

Take sports again. If you train for a day and then slack off for a week, you won’t make much progress. In fact, you may end up straining a muscle or hurting your back because you haven’t conditioned your body gradually, as most fitness gurus recommend.
When you practice meditation, you’re developing certain mental and emotional muscles like concentration, mindfulness (ongoing attention to whatever is arising, moment to moment), and receptive awareness. Here, too, consistency is the key — you need to keep it up and keep it regular, no matter how you’re feeling from day to day. In fact, your feelings provide the fodder for your meditation practice, as you expand your awareness from your breath to include the full range of your experience. There’s no special way you need to be —just show up and be yourself!
As one old Chinese Zen master used to say, “Sun-faced Buddha, moon-faced Buddha” — by which he meant, happy or sad, energetic or tired, just sit as the being you happen to be.
Be especially wary of two extremes: laziness or self-indulgence (“I’d rather be sleeping, resting, watching TV”) and perfectionism (“I’m not ready to meditate. I’m not smart or good or focused enough.”) Remember, I’m talking about meditation for beginners here — and besides, the best way to become “good enough” to meditate is to just do it!

Making a commitment to yourself — and keeping it

When you commit to marriage or some other monogamous relationship, you make an agreement with yourself and your partner to stay together through thick and thin, no matter what life brings. Without this commitment, you may be tempted to leave when your partner becomes angry or does something you can’t stand — or when you find yourself withdrawing or “falling out of love.” Of course, you can always decide to end the relationship, but as long as you’re committed, you’re going to do all you can to maintain it. The same holds true for meditation. Commitment is the foundation for your meditation practice. Without commitment, you won’t keep meditating when you’re tired, have a headache, don’t feel like it, would rather do something else, or run up against some of the roadblocks. And what prompts you to make the commitment to meditate in the first place? You have to be motivated, which means you have to know how you can benefit from what meditation has to offer, and you must have strong personal reasons for continuing. These reasons may include a desire to alleviate personal suffering or stress, an aspiration to achieve greater focus and clarity, and a concern for the welfare of others. The commitment process usually involves five distinct steps — though it doesn’t necessarily have to be so formal:

• Becoming motivated: Ouch, life hurts! I need to find out how to deal with my pain.
• Setting your intention: I know, I’ll meditate for 30 minutes every day!
• Making an agreement with yourself: From now until the end of the month, I agree to get up at 7 a.m. and count my breaths before I go to work.
• Following through: Whew! I didn’t realize how hard it would be to sit still for so long — but I refuse to break my agreement with myself!
• Gaining momentum: Wow! The more I meditate, the easier it gets. I’m really beginning to enjoy it.

The Meaning of Discipline

If you’re like most folks, the word discipline may be a bit of a turnoff. Perhaps it reminds you of some bossy teacher who made you stay after school or childhood punishments that were intended to “set you straight.” Or maybe you associate discipline with soldiers marching single-file or with prisoners forced to obey their keepers. But the discipline I’m talking about here is quite different. When I say discipline, I mean the kind of self-discipline that prompts top athletes like Tiger Woods or Venus Williams to get up every morning and run several miles and then practice their moves or their shots over and over, long after they’ve gotten them right. It’s the kind of self-discipline that motivates great writers to sit at their computers each day, no matter how they feel, and pound out their copy.
The truth is, you already have self-discipline, though you may not be aware of it. You need self-discipline to get to your job on time or to orchestrate a schedule filled with business commitments, personal interests, and family responsibilities. You need self-discipline to pay your bills or keep up a garden or take care of your kids. You merely need to apply the same self-discipline to the practice of meditation.
Again, self-discipline is nothing more than the capacity to do something again and again. But I find it helpful to break self-discipline down a little further into three parts: commitment, consistency, and self-restraint.

Finding the beauty of meditation

Even in the most chaotic and unappealing situations, you can attune yourself to a quality or dimension of beauty, if you try. Imagine that your mind is like a CD player, and you’re trying to tune in to a particular track. Or take one of those figure-ground puzzles. At first, you can’t even perceive the shape in the background. But as soon as you’ve seen it, you merely need to shift your awareness to see it again.
So, the next time you find yourself in an unpleasant place or circumstance — preferably not one with a strong emotional charge, because that might make this exercise too difficult — do the following:

1. Take a moment to look for the beauty. You may notice a patch of green grass in the distance, or a bouquet of flowers on a table, or the laughter of a child, or an aesthetically pleasing piece of furniture. Or you may just notice a warm feeling in your belly or heart.
2. Take a deep breath, set aside your stress and discomfort, and enjoy the beauty. Allow yourself to resonate with it for a few moments as you would with a favorite piece of music or a walk in the woods.
3. Shift your focus back to the situation at hand and notice whether your attitude has changed in any way.

Know that you can shift your awareness in this way whenever you feel inclined.

How to set up an altar

For many people, the word altar is fraught with associations. Maybe you have memories of being an altar boy as a kid — or you recall altars you’ve seen on special occasions like weddings or funerals or memorial services. For the purposes of this book, I use altar to refer to a collection of objects with special meaning and resonance for you that you assemble in one place and use to inspire your meditations. If you’re a Christian, for example, your altar may include a crucifix or a picture of Jesus; if you’re a Jew, you may have a holy book or a Star of David; or, if you’re a Buddhist, you may choose to contemplate a statue of Buddha or a photo of your teacher. And if you have no particular religious inclinations, you may be quite content with a few stones, a candle, and a potted plant.
Although an altar is not essential to meditation, it can be a creative and constantly evolving expression of your inner life, a reflection of your deepest aspirations, values, and beliefs. Gazing at your altar before you sit can evoke your connection to a spiritual dimension of being — or it can merely remind you of why you’re here: to develop concentration, relax, open your heart, heal your body. Here are some of the main ingredients that appear on many altars; feel free to improvise and add or subtract as you see fit:

_ Bells
_ Candles
_ Flowers
_ Incense
_ Natural objects
_ Pictures (of nature or inspirational figures)
_ Sacred texts
_ Statues (of inspirational figures)

Some traditions recommend that altars appeal to all the senses — hence, the incense, bells, flowers, and candles, which are mainstays on many home altars. In particular, the fragrance of your favorite incense can quickly become hyperlinked in your brain with meditation, causing you to relax just a little whenever you smell it.
As with your meditation, it’s best to keep your altar simple at first. Use a small, low table or cabinet (if you meditate on the floor) covered with a special piece of cloth. If you want, you can enrich and expand it over time, or you may prefer to keep a stash of objects and rotate them as the spirit moves you. For example, you can adapt your altar to the seasons, with flowers in spring, seashells in summer, dried leaves in autumn, pine boughs in winter, and so on. One cautionary note about pictures: You may want to devote your altar to mentors, teachers, and other figures whose presence fills you with unadulterated inspiration — and consign to your desk or bureau those loved ones for whom your feelings may be more complex, like children, parents, spouses, and friends.

How to pick the right meditation spot?

If you share a small apartment with a partner or friend, or your family has usurped every square foot of usable space at your house, by all means choose the only vacant corner and make it your own. If you have more leeway, here are a few guidelines for picking your spot. And remember, even a modest patch of floor that meets these criteria is better than a sumptuous suite that doesn’t:

• Off the beaten track: You know the heavily trafficked highways in your house, so be sure to avoid them. And if you don’t want someone inadvertently barging in on you just when you’re starting to settle, tell your housemates you’re going off to meditate — they’ll understand. And if they don’t . . . well, that’s another issue you may eventually have to face. _ Away from work: If you work at home or have a desk devoted to personal business, keep it out of sight — and mind — when you’re meditating. And if possible, remember to shut off your phone; there’s nothing quite as distracting to your mind as wondering who’s trying to reach you now!
• Relatively quiet: Especially if you live in the city, you probably won’t be able to eliminate the usual background noises — the drone of traffic, the shouts and laughter of kids on the street, the hum of the refrigerator. But you should, if at all possible, avoid audible conversations, especially among people you know, and the sounds of TV, radio, popular music, and other familiar distractions. These are the kinds of recognizable noises that can pull your mind away from its appointed task, especially when you’re just starting out.
• Not too dark or too light: Sitting in a bright, sunny spot may be too energizing and distracting, just as sitting in the dark can put you to sleep. Be sure to modulate the lighting with your attention level in mind: If you’re sleepy, open the blinds or turn on an extra light; if you’re wired, tone down the illumination accordingly.
• Fresh air: Because we’re talking breath here, it’s great to have a supply of fresh air where you meditate. Avoid musty basements and windowless closets; besides being bad for your health, they tend to lower your energy (along with your O2 level) and lull you to sleep. Close to nature: If you don’t have a tree or a garden outside the window near where you meditate, you may want to have a plant or a vase full of flowers or a few stones nearby. Not that you’ll be gazing at them while you sit, but natural objects radiate a certain special energy of their own that lends support to your practice. Besides, you can pick up a few pointers by watching how rocks and trees meditate — they’ve been doing it a lot longer than we have.