How to Meditate

How to Meditate

The goal of meditation is to focus and quiet your mind, eventually reaching a higher level of awareness and inner calm. It may come as a surprise to learn that you can meditate anywhere and at any time, allowing yourself to access a sense of tranquility and peace no matter what’s going on around you. This article will introduce you to the basics of meditation, enabling you to begin your journey on the path of enlightenment and bliss.

Part 1

Preparing to Meditate

1. Choose a peaceful environment.. Try to find a place where you will not be interrupted for the duration of your meditation – whether it lasts five minutes or half an hour.

• If you play music, choose repetitive and gentle tunes, so as not to break your concentration. Another option is to listen to sounds in the nature like running water. They can be extremely calming.
• Being aware of noises but not letting them dominate your thoughts is part of successful meditation.

2. Wear comfortable clothes. Try to wear loose pieces of clothing and remove your shoes.
3. Decide how long you want to meditate beforehand. Beginners should start out doing as little as five minutes, every day. While for seasoned people it’d be recommend twenty-minute sessions twice a day

• Try to meditate at the same time each day
• Try to stick to it. It will take time and practice to achieve successful meditation. Keep trying.
• Think about setting a gentle alarm – for instance, in your cell phone- to alert you when start practicing and when your practice is over.

4. Stretch out.

• Remember to stretch your neck and shoulders, your lower back and legs.

5. Sit in a comfortable position..

• It is vital that you are relaxed while you meditate. Choose a posture that allows your torso to be balanced so that your spine supports all of your weight from the waist up.
• Tilt your pelvis forward. Whenever you feel tension, relax the area.
• Rest your hands on your lap: palms facing upward, with your right hand on top of your left. Or rest your hands on your knees or leave them hanging by your side. Whichever you prefer.

6. Close your eyes. As a beginner it may be best to try meditating with your eyes closed. This will prevent you from becoming distracted.

• Once you grown accustomed to meditation, try practicing with your eyes open. The aim is to feel relaxed but alert.

Part 2

Meditation Practices

1. Follow your breathing. Become aware of the rising and falling of your abdomen as you breathe in and out. Just breathe naturally, effortlessly.

• Imagine a lotus flower sitting in your belly, opening out its petals with every breath-in.
• Don’t worry if your mind starts to wander. Just make an effort to refocus your mind on your breathing and try to think of nothing else.

3. Repeat a mantra. Repeat a sound, word or phrase over and over, until you silence the mind and enter a deep meditative state. The mantra can be anything you choose, as long as it is easy to remember.

• Silently repeat the mantra over and over, allowing it to whisper through your mind. Don’t worry if your mind wanders. Refocus your attention and repeat the mantra
• As you enter a deeper level of awareness and consciousness, it may become unnecessary to continue repeating the mantra.

4. Concentrate on a simple visual object. This is a form of open-eye meditation.

• The visual object can be the flame of a lit, crystals, flowers, and pictures or statues of divine beings, such as the Buddha.
• Place the object at eye level, so you don’t need to strain your head and neck to view it. Gaze at it.
• Once you are focused entirely on the object, with no other stimuli reaching your brain, you should feel a sense of profound serenity.

5. Practice visualization. Visualization is another popular meditation technique,

• The place you visualize could be a sandy beach, a flowered meadow, a quiet forest or even a cozy room with a roaring fire. Whatever the place allow it to be your sanctuary.
• Once you have entered your sanctuary, allow yourself to explore.
• Let in the sights, sounds and scents of your surroundings: feel the breeze, or the heat of the flames. Enjoy the space for as long as you wish. When you are ready to leave, take a few deep breaths, then open your eyes.
• You can come back to this same place the next time you meditate, or you can create a new space.

6. Examine your body. Focus on each body part one at a time and relax it. You’ll relax the mind as you relax the body.

• Close your eyes and pick a starting point on your body, usually the toes. Concentrate on whatever sensations you feel in your toes, and make an effort to relax them. Once the toes are pleasantly relaxed, move on to your feet and repeat the process.
• Continue along your whole body. Take as long as you want.
• Once you have relaxed each body part, focus on your body as a whole. Enjoy the calm and laxity you have achieved.
• Focus on your breathing for several minutes before emerge of your meditation practice.

Part 3

Meditation in Daily Life

1. Practice mindfulness in your everyday life.

• In stressful moments, try to take a few seconds to focus on your breathing and empty your mind of any negative thoughts or emotions.
• Practice mindfulness while you eat, paying special attention of the sensations you experience as you eat.
• Grow aware of your body’s movements and how you feel in the present moment. This is living mindfully.^[

2. Follow a healthy lifestyle. Eat healthily, exercise and get enough sleep.
3. Take a guided meditation class. it may be a good idea to take a guided meditation class with an experienced teacher first.
4. Try to meditate at the same time every day.

A new perspective of life will open for you progressively when you know how to meditate.

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