Oakville Zen Meditation
MEDITATION: Part II How to create a daily routine
Up to 80-90% % of people who start meditation will quit within a year. Why is that?
It is multifactorial but can be summarized in 1 word: they quit because being not a priority, a daily routine is impossible. Read previous Dharma talk about meditation hindrances.
Here are some key pieces of advice to make the practice of meditation a daily routine.
They are not in specific order.
1 Understanding what meditation does, and does not:
The main purpose of your mindfulness meditation is the following:
Not to stop the mind or to empty it or to be happy 24/7. It is impossible. Its main purpose is to control the flow and the quality of our thoughts/feelings, that is to reduce our emotional output & intensity and to enhance our rational ones. It is done by focusing mindfully on something belonging to the current concrete genuine reality such as breathing. This dual process (rational vs emotional activities) is possible from the meditation-based re-wiring of the brain called neuroplasticity.
2 Secondary purposes of meditation can be considered such as:
> Experiencing the present moment which is the only time during which you are alive.
> Experiencing the surrounding realities in a mindful way
Reaching a routine daily practice is understanding, and accepting that mindfulness meditation:
3 Will never eliminate your issues either physical, mental, emotional or existential. It will help in dealing emotionally with them, but not delete them.
4 That the beneficial emotional effects such as equanimity and serenity are slow to appear. Be patient. Remember this: because of the slow process of meditation-induced neuroplasticity, the beneficial effects of meditation will appear only over time, never rapidly despite what your readings are telling you. Meditation is not a quick fix.
5 That meditation can be frustrating, even boring, challenging, sometimes good, sometimes bad:
Do not doubt; trust your meditation & practice rather than judging yourself or your practice.:“ My mind is non-stop all the time. I am not good enough at this stuff. It is not for me, cannot focus more than a few seconds, etc..”.Meditation is frustrating. Never judge yourself and your meditation. Accept bad times, be compassionate with yourself. If you cannot meditate one day, skip it. You will not die.
6 That Physical discomfort & emotional eruptions during meditation are very frequent :
They are normal. Don't judge nor reject them.
7 Finally, keep in mind that the practice is cumulative.
This is why adding a few min. of “meditation-on-the go “several times during the day on the top of your formal sitting is very beneficial. Examples: bringing your mind where your body is and what it is doing such as during your breakfast, under the shower, etc…
Beside meditation itself, please consider the following:
Set-up a steady location, time and duration for your daily solo practice. It will help greatly
Join a group practice with a qualify teacher if possible.
Weekly group practice will greatly enhance the quality and long term practice.
Consider your daily solo practice as “My daily refuge/island ”
