Have you signed up for your first meditation class? Here are a few tips that will help you to enjoy the session and enhance the experience

• Arrive a few minutes early so that you have time to settle down to enjoy your meditation class.
• Avoid caffeine, nicotine or a heavy meal/ alcohol at least two hours before the session.
• Caffeine and nicotine can make it hard for you to calm down and focus. A heavy meal or alcohol can make you drowsy and sleepy.
• If you are going to the session directly from work, bring a change of clothes. Yoga clothes or any comfortable clothing is recommended.
• Sitting on the floor versus straight back chairs: If you are comfortable sitting on the floor, it is better to do so. Many of the students seem to have a stronger experience sitting cross-legged.If you have your own exercise mat, bring it along. Of course, if you have issues with your knees or back, sit on a comfortable chair preferably straight backed.
• Do not socialize with your neighbors. It is good to center yourself by focusing on your breathing. Just being quiet and examining your thoughts will help you relax and prepare you more effectively for your meditation session.
• Bring a journal or note book/pen or pencil to track your insights. I also keep a little post-it pad to jot reminders (I often remember that I have to pay a bill or call a friend, just when I am getting ready to meditate. I scribble a reminder so that I don’t feel distracted by that).

Relax and Enjoy your class!

When I tell people that I teach meditation and mindfulness practices, very often I get these three reactions:

Isn’t meditation a religious activity?
Yes, most religions, including Hinduism and Christianity, advocate meditation practices as part of their spiritual tradition - some even believe that prayer is a form of meditation. I personally prefer to stay out of these. For me, meditation is to the mind; what weight/resistance training is to the body/muscle tone. Recent scientific research shows that regular meditation (whether it be religious or non-religious) based on visualization, deep-breathing and a relaxed focus help build mental resilience, reduce stress and anxiety.I prefer to focus on these benefits.

I don’t have days and months to spend mastering the technique of meditation
A good instructor can help you master the basics of meditation and mindfulness practice within a few hours. Most of my students spend 10-15 minutes 5 days a week to recharge and re-energize themselves.You don’t need hours of meditations to acquire these simple and powerful benefits of meditation.

I worry a lot and I doubt that I can focus
Surprisingly, my experience has been that people who worry constantly tend to be good meditators!I think it has to do with the fact that such people tend to have active imagination. These people can also visualize very well – an ability that can be very powerful to create vivid and positive images in the mind to relax and energize.Also, meditation is not about “stopping” your thoughts.It is about bringing back self-awareness and focus to your mind, when it is distracted.

Yes – there are several forms of meditation and mindfulness practices and I encourage you to explore many of them before selecting the one that suits you.If you feel restless sitting down for meditation, I recommend that you try Tai-Chi or Walking meditation. Also, did you know you can meditate with a tennis ball?

Meditate on meditation to find your answer to what is best for you!