Preliminary steps play an important role in an effective and successful meditation. They prepare the body-mind with a comfortable position and readiness to explore within one's self, like the "warming up" and "taking the position" by the athletes before the start of the race.
They are :
1. Time 2. Place 3. Posture 4. Breathing 5. Relaxation
1.Time
Select a time when you are totally free from relative activities and obligatory duties. It is especially advisable to choose a time when you have done all the day's work well and feel that a joy of fulfillment reigns in your heart.
An early serene morning, or, a silent evening after sunset, with plenty of free time is very conducive, especially for beginners.
2.Place
Find a secluded place that is quiet and still, free from the hustle and bustle of a city life. The atmosphere must not be either cold or hot or windy. A temperature that is suitable for one's body is best. If one meditates in a room it is good to have enough arrangements for the free flow of fresh air and a very mild soothing light.
3.Posture
Prepare a seat that is neither very soft and puffy nor very hard and rough. Your body should not have any direct contact with any cold and hard flooring. A wooden floor is apt. You can cover the floor with a thick cotton blanket or a thick carpet. Avoid wearing any metal ornaments while doing the practice.
Settle yourself in the prepared seat in any comfortable posture, like crossed legs (Sukhasana), or, resting the buttocks nestled between the heels (Vajrasana). This will help you to sit for a long time without any pain, numbness or other physical discomforts. You should not lean on anything like the wall or pillar, but always, keep the neck, back and buttocks straight but not rigid.
In the beginning, if you feel pain, or other discomforts in any part or joints of the body you are free to change the posture any number of times, but very slowly, smoothly and gently.
Day by day, as you continue the practice regularly all the physical pain will vanish and you will be able to sit comfortably in the same posture for long hours at a stretch without any movement. Control over the posture is very essential for intense and deep meditation. Do not sit for meditation with hunger, thirst or sexual desires. Moderation is the yogic principle behind all material enjoyments and not abstinence.
4.Breathing
Breathing rejuvenates the energy system and avoids drowsiness, laziness, tiredness and sleep during meditation.
Take five deep breaths slowly, comfortably and smoothly, stretching each of the following processes as long as possible: the exhalation, outer retention, inhalation and the inner retention.
5.Relaxation
Mentally concentrate on your head and mentally tell the head to relax by repeating the word " relax" three times and then feel as though the head is relaxed. Repeat the same process of relaxation with the face, shoulders, arms, chest, abdomen, hip and legs.
Finally feel that the whole body from the top of the head to the tip of the toe is relaxed. Remain in the joy of that relaxation for three minutes.