People have used meditation as a means to deepen self-knowledge and to reduce stress for more than 2,000 years. Although the principles for many types of meditation remain unchanged, there are several aids available today to make your practice comfortable and successful. Taking the time to find instruction and create a peaceful sitting spot will help you stay committed to meditation.
Cushions
A meditation cushion, or zafu, can help you sit for longer periods of time. Zafus come in varying heights, densities and shapes. Your choice of shape will depend on whether you choose to sit cross-legged on top of the zafu or kneeling with the zafu between your legs and supporting your bottom. Also consider whether you will need to travel with your cushion. A buckwheat zafu may last longer but will be heavier than a cotton zafu.
Kneeling on a bench can be easier on your joints but requires a soft surface on which to kneel, such as a zabuton. Most zabutons resemble small futons. They also can protect your body from the cold of the floor. If possible, try several types of cushions or benches in actual meditation. What feels comfortable at first may not be as accommodating after a half hour. Many meditation centers have cushions and benches for newcomers to borrow, providing you a chance to try different postures.
Audio Guides
An audio recording of meditation instructions can help you keep your focus. Many self-help meditations are available on CD and address specific outcomes, such as stress reduction or weight loss. Buddhist lectures and meditation instructions, by tradition, are verbal rather than written, providing information in the speaker's tone of voice and choice of words. Recordings by prominent Eastern and Western teachers are often in the "spoken word" or "audio book" categories online and in stores. Listening to sounds from the natural world, such as recordings of rain or the ocean waves, also can help you relax.
Clothing
As you sit still, your body temperature will drop. Consider using a shawl or blanket to drape over your shoulders and around your legs. Shawls made specifically for meditation can be intricately woven or made from fabric that is both warm and light.
Timers
If you are not listening to a recorded meditation guide, you will want to set a timer. A timer that uses chimes can make the transition from quiet to normal life less jarring. You also can find meditation timer apps for cell phones online.
Meditation Objects
Some traditions suggest focusing on a physical object, such as a candle, a figurine or an image. Selecting and arranging meaningful objects can be a meditation in itself. Many meditation supply stores sell altar tables that are low enough for the practitioner to see objects on them. A Japanese tansu, or chest, can serve as a table and storage.
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