– Preparation for the Steps of Meditation.
– Prepare the body physically. Bathe or wash your face, hands, and feet.
– Before doing the actual meditation sequence of stretches, survey, breathing, and meditation, it is most useful to spend some amount of time practicing contemplation, prayer, and/or mantra. This pre-meditation time is also an excellent time to reflect on your day, relationships, priorities in life, and reinforcing your commitment to your spiritual practices. This is a process of internal dialogue, a positive way of self-discussion; it is a two-sided communication with yourself, a dialogue, not just a one-sided monologue, or chattering of the mind.
1.Stretches or Hatha Yoga postures
First, do a few simple stretches, or do hatha yoga postures, or do some other form of exercise to loosen the body. Be sure to stay well within your own comfortable capacity. (Within the Yoga system of meditation, the hatha postures are very useful as preparation for meditation, though not absolutely necessary when one wants only to sit for meditation.)
2.Survey of body or Relaxation
Next, do some form or relaxation exercise, such as Tension/Release. Become an explorer, an interior researcher, doing these practices as if you are really curious about knowing yourself at all levels. In a sense, this stage is actually the beginning of meditation (#4), in that you are meditating on the various aspects of the body. One very simple, straightforward way to do this is to simply sit still, without moving, being aware of your ability to move, but that you are not using that ability. Many sensations and thought patterns will naturally arise and pass as you do this.
3.Breathing or Pranayama
Next, after the Stretches and Surveying, then regulate your breathing, starting with breath awareness, diaphragmatic breathing, spinal breathing, and alternate nostril breathing. Learn to practice breath awareness in both seated and in corpse postures. Eliminate jerks and pauses, and allow the breath to be quiet and not shallow. Later, you may add energizing practices such as bhastrika and kapalabhati. After working with the body and breath in these ways, the mind wants only to go inside for meditation.
After the Stretches, Survey, and Breathing comes Meditation itself. For meditation, first learn to meditate on feeling the touch of breath as it flows in and out of the nostrils, learning to let thoughts come and go. Gradually, allow the conscious mind to still itself. You may wish to use a mantra or sacred word, or some other object of focus (The Soham mantra naturally flows with the breath). Later, learn to examine the unconscious while remaining undisturbed, unaffected, and uninvolved.
After learning to meditate on breath, then add meditation in the space between the breasts or eyebrows, depending on your predisposition either for emotions and feelings, or for thoughts and thinking. Follow your predisposition for either listening into the silence for the source of all sound, or watching into the darkness for the source of all light, that which is the source of the part of yourself that declares, “I am”.
The are a variety of other categories, objects, or methods of meditation to explore as well within the Yoga system of meditation. Each of them brings progress on the path.