When to meditate
There are two times a day that are the most conducive to meditation: right before you go to bed at night and right after you get up in the morning.
That’s because when you fall asleep, you naturally shift though the entire spectrum of brain-wave states, going from your waking, beta state to the slower alpha state, when you close your eyes, to the slower-still theta state, when you’re half-asleep and half-awake, all the way down to the deep-sleep delta brain-wave state. And when you wake up in the morning, you do the same thing in reverse: rising from delta to theta to alpha to beta, where you’re fully awake and conscious.
Where to meditate
Choose a place where you won’t be distracted. Pick a quiet place where you can be alone and uninterrupted – a place that you can return to every day and use as your regular, sacred meditation spot.
How to meditate
Sit up straight and keep your spine erect. Your body should be relaxed, but your mind needs to stay focused, so don’t be so relaxed that you fall asleep. As you begin the meditation, close your eyes and take a few slow, deep breaths. Soon you should drop from a beta brain-wave state into an alpha state. This more restful, but still focused, state activates your frontal lobe. With practice you’ll be able to slow your brain waves down even further. Theta is the brain-wave state where the body is asleep but the mind is awake, and it’s where you can more readily change your body’s automatic programs.
How long to meditate
While your meditation will generally last between 45 minutes and an hour, allow yourself plenty of time, if possible, to settle your mind before you begin. If you need to finish by a certain time, set an alarm to go off ten minutes before you have to end the meditation, to give you an opportunity to finish the session without having to come to an abrupt stop.
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