How to Meditate

how to meditate

How to Meditate?

Meditation is usually defined as a kind of training of mental attention that awakens a person beyond the conditioned, hypnotized mind and the habitual thinking of the daily grind to uncover the nature of true reality. In this post, the process and the rewards of meditation practice is understood as mindfulness.

Mindfulness is clear awareness of what is happening in the present.  To meditate fully, is to meditate with curiosity, kindness and a gentle approach. The wisdom of the meditate is remember that mindfulness is always and already here. It is the awareness that is our essence.

 

Those who sit perfectly physically usually take more time to obtain the true way of Zen. – Shunryu Suzuki, Zen Mind, Beginner’s Mind

 

 How to Meditate

how to meditate 

1.)  Establish a Mindset for Meditation

It has been said that attitude is everything.  There is no shortage of meditative strategies out there, what makes the difference in terms of spiritual awakening is the quality of commitment and sincerity.

Instead of just adding another thing on your to-do list, make a conscious effort to meditate because you care about connecting and finding inner lovingness, clarity and peace.

Allow sincerity to govern the process of meditation.

 

Meditation is the dissolution of thoughts in Eternal awareness or Pure consciousness without objectification, knowing without thinking, merging finitude in infinity.

Swami Sivananda

 

 

2.)  Establish a Time and Place

It is important to have a regular time and space to meditate.

Setting a time.

It has been said that morning is preferable, because the mind will usually be calmer than it is later in the day. However, the best time is the time that you can regularly commit to on a regular basis. Some people choose to meditate two or more times daily, usually one at the beginning and one at the end of the day.

Make a decision on the amount of time you will meditate.  This will help support the practice.  A lot of people choose a time between 15 and 45 minutes. If you mediate daily, you will experience noticeable benefits like less reactivity, and more calmness and be able to increase your meditation time as needed.

how to meditate

Find a place.

If you can, dedicate a special area exclusively where you will meditate.  Select a space that is protected and quiet and where you can have a meditation cushion, pad, or chair. that it is always there for you. You can also make an altar that has a candle, special photos, statues, flowers, stones, shells and whatever fosters a sense of beauty, wonder and sacredness. Though setting up an alter is not necessary to meditate, it can help create an atmosphere of sacredness and allow you to meditate more deeply and easily.

3.) Have an intention

It is beneficial to have an intention at the start of each meditation with what matters to you, what draws you to meditate in the first place. Take a few minutes to connect in a way with your heart and soul’s inner wishes.

4.)  Set your posture

how to meditate

Being alert is one of the two critical elements for the meditation. Sit on a chair, cushion, or kneeling bench as upright, tall and balanced as much as possible.

Being open and receptive is the second critical element for the meditation.  It is obtained by intentionally relaxing and releasing areas of tension in the body.  Around an erect posture, let the rest of your bones and muscles relax freely. Let your hands rest comfortably on your knees or lap. Let the eyes close, or if you want, leave the eyes open, the gaze soft and receptive. Take several full deep breaths, and with each exhale, consciously let go, relaxing the face, shoulders, hands, and stomach area. Also try body scan.  Began at the scalp and move your attention slowly downward, slowly, relaxing and softening each part of the body. Consciously letting go of body tension and stress, will allow you open to whatever comes us a meditate.

Peace comes from within. Do not seek it without.

Buddha

 

5.)  Begin and end the practice of meditation with presence

Presence has two interrelated aspects:  recognizing and noticing what is happening, and allowing whatever is experienced just to be without any judgment or resistance. Presence is the truest nature, and at the center of meditation.

how to meditate

As you meditate you will receive all the aspects of the experience if you are mindful, open and have attention. These aspects include the breath and body sensations, feelings whether pleasant, unpleasant or neutral, a sense of perception, and thoughts and emotions.

There is no attempt to control the experience as you meditate. Presence will simply understand what is occurring with your thoughts, feelings, sounds, emotions.

6.) Be mindful that getting distracted is totally natural and part of the process

It will be beneficial to remember that getting and being distracted is totally natural.  Just as your body secretes enzymes, the mind generates thoughts.  There is no need to make your thoughts the enemy. Just be aware that you have a power to awaken from the trance of thinking these habitual thoughts. When you become aware that you have been lost in thought, take your time as you open out of the thought and relax back into the actual experience of being present again.  It helps greatly to focus either on your breathing or your body sensations.  Notice the difference between any thought and wakefulness of being present in the here and now.

 

Meditation for Beginners: 5 TIPS

We’ve all read and heard that meditation is good for our health and wellness.  It can help you relieve stress and has a host of other benefits. But that said, for lots people instructions of meditation aren’t palpable, and it seems like just another thing we have to add to the to-do list, especially difficult for beginners new to meditation.

The following are 5 meditation tips for beginners that will be beneficial in overcoming the challenges of lack of appeal, and it seeming to be overwhelming.

 

1.)  Start out small with 3 to 5 minutes

Meditation for Beginners

Some great new data collected from a new health app reveals that most beginner meditators started with 3 to 5 minutes.  Just three minutes can seem like a long time when you first start out meditating, so you could even start smaller if this applies to you.

 

2.)  Inform yourself what meditation can do for you if you have problems with stress, anxiety, irritability, or thinking too much

 

The first recipe for happiness is: avoid too lengthy meditation on the past

 

Meditation is a good tool to boost your resilience to stress. If you have anxiety, it will help lower your habitual tendency of physiological arousal and help soothe the nervous system.

Meditation can aide with irritability because it helps you understand how to recognize you are experiencing irritable thoughts before you’ve reacted to them in ways that end creating a more a problem.

Adventure is not outside man; it is within

George Eliot

 

3.)  Being aware of the principles of meditation

Meditation for Beginners

Beginning meditators will sometimes think that the purpose of meditation is to get to the point that they can focus without becoming distracted.

A more helpful ideal is becoming aware of when your mind has become unfocused sooner.

Becoming aware of what you’re thinking is the foundation of a lot of the new cognitive therapies out there. It is impossible to change your thoughts if you haven’t first developed the ability to identify your thoughts in the first place.

Another helpful goal for meditation beginners is being able to bring back your attention to the your point of focus without criticizing.

 

4.)  Customize your practice

Meditation for Beginners

Some people don’t like meditation mp3s. They say they are too “new age” for them.

Because walking aides in reducing stress, a meditation that includes walking can be a good place to begin.

Many experienced meditators say a good idea is to begin with a ten minute walking meditation with one minute of paying attention to each of following: the feeling of your body walking, the feeling of your breath, the sensations of air or wind on your skin, what you can hear, and what you can see.

Follow this with 5 minutes of total awareness where you allow anything you can observe to come into your awareness. Do not look for things to hear, see, feel.  But rather just let whatever rises up into your awareness to do that and be then be replaced by something else whenever that happens.

During this awareness process, if your attention goes to the past, future or become critical thoughts, just go back to one of the points of focus to anchor your attention.

You can mold these instructions anyway you want. Just make sure the meditation is your own.

No man is free who is not master of himself

Epictetus

5.)  Minimize All-or-Nothing Thinking

On average, there are only a small amount of beginners who are willing to meditate on a regular basis.

Most lead busy lives.  Just start the process of meditation and realize as a beginner meditator it will take time to make improvements and establish a solid meditation routine.

Learn to Meditate in 6 Simple Steps

learn to meditate

You’ve read or heard that meditation can be greatly beneficial to your health and wellbeing and now you’ve decided to give it a go.  But you have no idea how, and where to begin, so you need to learn some things.

The critical thing to learn to creating a successful meditation practice is finding the right fit for you. In order to figure out what kind of meditation is best for you, you will need to give a few different types of meditations a try and test several meditative tools so you can pick the practice that is most comfortable.  Try these 6 easy steps.

 

Learn to Meditate STEP 1:  Pick a Mantra

Learn to meditate

A mantra is a word or phrase that is silently repeated to yourself during a meditation. The point of the mantra is to give you something to focus on other than your than just your thoughts. You can use any phrase that you like. Some individuals like to use words like “Peace” or “Love”. You may choose to use the So Hum mantra. This is a widely used Sanskrit mantra, which literally translates to “I am.” It is often known as the mantra of manifestation.  Many people enjoy using the So Hum mantra because it is not in a native English language and does not bring up any additional distracting thoughts.

 

Learn to Meditate STEP 2:  Pick a Location

It is best to locate a quiet place where you will not be disturbed.  You do not have to sit cross-legged on the floor unless that is comfortable and good for you. You can sit on a chair or sofa or on the floor with your back against a wall if you choose. You can support yourself with cushions, pillows, or blankets. The idea is to sit as upright as you can while still keeping comfortable. Each of us has different body types and you want your meditation practice to be relaxing, so make being comfortable a priority. Lying on your back is usually not recommended because most people fall asleep in this position, but you can give it a go if sitting is uncomfortable for you. The most important thing to know is that meditation can be practiced anywhere, as long as you are comfortable.

 

 

Meditation is not a means to an end. It is both the means and the end

Jiddu Krishnamurti

 

 Learn to Meditate STEP 3:   Close your eyes gently and start by taking several deep breaths

 Begin taking a few cleansing breaths by inhaling slowly through the nose and then exhaling out the mouth. After several cleansing breaths, continue to breathe at a regular relaxed pace through the nose with the lips gently closed.

 

The more man meditates upon good thoughts, the better will be his world and the world at large

Confucius

 

Learn to Meditate STEP 4:  Start repeating the mantra silently to yourself without moving the tongue or lips

Learn to meditate

The repeating of the mantra is soft, gentle, and relaxed. You should not force it. The mantra does not need to correlate with the breath, though some like to do so.  If you want to correlate the mantra with your breath, do not become too focused on it. As your meditation continues, just allow the breath to fall away into its own rhythm and pace. The repeating of the mantra should be almost effortless. Sometimes it is beneficial to imagine that rather than repeating the mantra.

Learn to Meditate STEP 5:  Do not try and stop your thoughts or empty your mind

As you continue with the meditation, you will find that you often drift away from the mantra. It is coded in our biology for the mind to drift. Do not try and stop the thoughts. Whenever you become aware that your focus has wondered away from the mantra to thoughts or any other distractions, just return to silently and simply repeating the mantra.

 

Meditation is the dissolution of thoughts in eternal awareness or pure consciousness without objectification, knowing without thinking, merging finitude in infinity

Swami Sivananda

 

Learn to Meditate STEP 6:  Stop repeating the mantra

After about 20 to 30 minutes, you can stop repeating the mantra and continue sitting with your eyes closed. Make sure spend a couple minutes relaxing with your eyes closed before resuming activity. You may use a timer with a gentle, low volume sound. Some people use cell phones as meditation timers. You can also download a meditation timer app on a smart phone or choose a soothing sound on your phone’s built-in timer. Make sure to turn the volume down very low as you don’t want to be startled out of your meditation.

 

 

10 Meditation Tips

The following meditation tips are not aimed at helping you to become an expert in meditation rather these tips should aide you to get started and keep going. You do not have to put them in action all at once but try a couple, come back to this post, and try one or two more.

Meditation TIPS #1:  Meditate for just a couple of minutes

This will seem really simple, to just meditate for a couple of minutes. That’s good.  Start with just two minutes, or so, a day for a week. If that goes good, increase by another couple minutes and do that for a week. If all goes good, again increase just a little at a time, and soon you will be meditating for 10 minutes a day in the 2nd month, which is great! But start small at first is the key.

 

Meditation TIPS #2:  Meditate first thing each morning

Set a reminder for each morning when you get up.  Put up a note that say “meditate” somewhere where you see it when you get up for the day.

Meditation TIPS #3:  Let good of the “how” and just do it

Many individuals stress about where to sit, how to sit, what cushion or pads to use.  This stuff all matters, but it is not that essential to get started. Start just by sitting on a chair, or on your couch or anywhere in the beginning.  If you’re comfortable on the ground, sit cross-legged. There.  It is only for two minutes at first anyway. Later you can think more about being comfortable for longer periods of time, but in the beginning all this doesn’t matter that much.

 

Meditation TIPS #4:  Be aware and present with what’s going on

As you first get into your meditation practice, just check to see how you are feeling. How does your body feel and sense? What is your mindset? Stressed? Exhausted? Worried? Be aware of whatever you’re bringing to this meditation as completely fine with it.

 

Meditation TIPS #5:  Count the breaths

After you have settled in, focus your attention to the breath. Just focus on your breath as it comes in, and follow it through the nose all the way down to the lungs. Count one, as you take in the first breath, then two as you breathe out. Repeat this to the count of 10, then start again at one.

 

Meditation TIPS #6:  Start again the minds drifts

Your mind will drift. This is almost guaranteed. This is normal-no worries. When you become aware that your mind wandering, simply and gently come back to your breath. Count one again, and begin again. You might get a little irritated, but it is normal to not stay focused. This is a process and practice, and it will take time to get good at it like anything else worth doing.

Meditation TIPS #7:  Have a kind and loving attitude

When you become aware thoughts and feelings coming up during meditation, look at them with a kind attitude. See them as helpers, not a bother or interrupter. They are a natural part of you, though not all of you. Be kind and gentle.

Meditation TIPS #8:  Don’t stress if you’re doing right or not

You will think you’re doing it wrong way. That is perfectly normal. You’re not doing it wrong. There is no correct one way to do it, just be satisfied you’re doing it.

 

Meditation TIPS #9:  Forget about clearing the mind

Many people assume that meditation is mostly about clearing your mind, or having no thoughts at all. Although this can sometimes occur, it is not the end game of meditating. Having thoughts is normal. We all do.  The brain is hard wired to produce thoughts, and it is almost impossible to shut them completely off.  Instead, focus on your attention, and practice some more when your mind starts to drift off.  View it as a process.

 

 

Meditation TIPS #10:  Stick with whatever pops into your awareness

As the thoughts or feelings come up, just stay with them a bit. You may tend to want to avoid feelings like frustration, anger, anxiety, but a useful meditation practice is to stay with the feeling for a while and let them be. Just stay, and be curious.  They will fade.

 

 

 

 

 

 

 

 

 

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