Mind Your Monkey

3.) How long should one sit in meditation?

Most meditation teachers recommend an hour in the morning and an hour at night (excluding retreats.) But, don’t panic! I started with fifteen minutes in the morning and fifteen at night, and gradually worked up to longer sessions. At first, you will probably find even fifteen minutes difficult. I have those days too, but most of the time now the longer I sit, the more centered I feel.

4.) Should I meditate alone or in a group?

In the beginning, I felt I might never be able to sit meditation in a group, but after a few years, I found it not only possible but quite joyful. There is simply an entirely different feel about sitting in a circle with my sangha, knowing that nearby are others wrestling with difficult emotions, just as I am.

5.) Should I listen to music while meditating?

I rarely do (and some Buddhist sects believe music is only a distraction to enlightenment). My monkey mind does tend to chatter about the music, and I find my mental discipline falters. However, I do sometimes use a CD of Zen meditation music, which was written to have a gentle, but uneven tempo—so my mind doesn’t get caught in the rhythmic flow quite so easily…

Normally, distracting sounds (a door slamming, a bird call) are to be mentally noted. For instance, you would say to yourself, “Noting, noting, sound, sound.” But you are careful not to respond to the sound or give it any special meaning above other sounds. This allows you to stay focused on experiencing the disciplining of your mind, instead of allowing what you think to direct you into harmful thoughts or actions.

All of this is considered right and proper discipline in meditation. So, for those just getting started, there’s only one thing you need to remember…mind your monkey!

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