Getting Started With Mindfulness Practice
From "Getting Started" by Norman Fischer
When people ask me how to get a home meditation practice started, here is what I tell them: the practice begins the night before. Before you go to sleep, set the alarm for half an hour earlier than usual, and say to yourself: “Tomorrow morning I am going to get up to sit. I want to do this, and it is going to be pleasant and helpful.” Hold that thought in your mind. Then, as you are falling asleep, say this: “Am I actually going to wake up early and meditate?” And answer yourself: “Yes, I am.” And then question yourself again: “Really?” Take this seriously. Think a little more and answer yourself honestly. If the answer is, “Yes, really,” then you will get up. You are serious about it. But if the answer is, “No, I have to admit that I am probably going to reset the alarm and turn over to get that delicious extra half hour of sleep,” then save yourself the trouble. Reset the alarm now and don’t even try to get up.
Why It's So Hard To Get Started
This little exercise may sound silly but it is very important. It addresses the main difficulty we have with self discipline: we are ambivalent. We both do and don’t want to do what we think we want to do in our own best interests. We find it difficult to take our good intentions seriously, especially when it comes to our spiritual lives.
We have confusion at our core about whether we are capable of confronting ourselves at the deepest possible human level—maybe if we do we will find ourselves to be unworthy, trivial people. Since we imagine that meditation promises a self-confrontation at this level, we are deeply ambivalent.
Most of this convoluted thinking is not conscious. This is why the before-bed self-dialogue is important. It provides a simple way of confronting the issue. “Really?” It’s a way to surface what we really feel and, gently and honestly, deal with it. Otherwise our long habit of sneaky self-deception will likely prevail. We will not do what we’re not really clear we want to do, which will give us further evidence that we can’t do it.
Okay, What Should I Do?
Assuming you do get out of bed in the morning, splash cold water on your face, rinse out your mouth, put on some comfortable clothes (or stay in your sleeping clothes if you want), and immediately sit on your cushion. Do this before you have coffee, before you turn on the computer, before you activate your day and realize you don’t have time for this. Use a clock or one of the many excellent meditation timers now on the market (which will prevent clock-watching). Decide in advance how long you’ll sit for.
Try this for two weeks, taking a day or so off each week. If you miss a day, that’s OK. Don’t fall into the unconscious trap that “Since I missed a day I guess I can’t do this, so I might as well not even try, or try less hard tomorrow because this missed day has weakened me.” This is the way we think! So anticipate this and don’t fall for it. Be gentle with yourself, but firm. Imagine that you are training a child, or a puppy—a cute little creature who means well but definitely needs adult guidance.
Decide in advance that you will meditate for two weeks. It is much easier to commit to meditating almost every day for two weeks than committing yourself to meditate every day for the rest of your life. After two weeks, stop and ask yourself, “How was that? Was it pleasant or unpleasant? What impact did it have on my morning, on the rest of my day, on my week?” Usually positive results are apparent, and, seeing that the practice has been beneficial, you develop a stronger intention to return to it. So then, after a hiatus, commit again to practice, maybe now for a month, with the same break built in for evaluation. In this way, little by little. you can become a regular meditator. Taking breaks from time to time doesn’t change that.
Many people ask, “Is it necessary to do this in the morning? Is there some magic to the morning? I am not a morning person.” Yes, I think there is magic to the morning. Monastic schedules the world over include early morning practice. Practice seems most beneficial at that time of day, when your psyche is in a liminal state and the world around you has not quite awakened. Also, you are more likely to do it in the morning, before your day gets engaged and you remember all the things you need to do. In the middle of the day it is harder to rein yourself in, and at the end of the day you may be too tired or wound up. You may feel more like a glass of wine than meditation practice, which will likely feel pretty uncomfortable as your body notices all the aches and strains and kinks of the day. Actually, practice at the end of the day is very good for just this reason—while often uncomfortable, it does help you process all your stress and feel calmer afterward. But if you are trying to establish a fledgling practice, thinking you will sit restfully at the end of the day is probably not going to work as well as catching yourself at your weakest (which is to say your strongest): in the morning, when you are both more and less yourself, before you have fully assumed the armored, heroic personality with which you feel you must approach the world of work and family. (I must note here the obvious fact that all of this might not be true for you: we differ enormously as individuals, and in these intimate matters one size does not fit all. I am describing what I have found to be true for myself, and for many other meditators).
Avoid falling into the trap of defining meditation too narrowly, and then judging yourself based on that definition, and so sabotaging yourself. You evaluate your practice on a much wider and more generous calculus.
Not: Is my mind concentrated while I am sitting?
But: How is my attention during the day?
Not: Am I peaceful and still as I sit?
But: Is my habit of flying off the handle reducing somewhat?
In other words, the test of meditation isn’t meditation. It’s your life.
Dealing with the various practical obstacles to regular meditation is easy compared with the deeper self-deception issues I have been talking about. Once you get a handle on these, the practical problems are easy. Kids get up early? Then get up half an hour earlier than they do. But that’s not enough sleep? Well, that half hour of sitting will be much more important for your rest and well-being than the lost half hour of sleep. Or you can just go to bed half an hour earlier.
In short, if you want to meditate there is virtually no excuse not to. But human confusion is very clever, so it is still possible to talk yourself out of it. If so, be my guest. Sometimes that’s the way to finally begin serious meditation practice: by not doing it for ten or twenty years, until finally there is no choice.