The purpose of meditation is to concentrate, relax the mind, and finally achieve a clearer control of self-awareness and inner peace. You may not know that you can meditate anywhere and at any time, no matter how noisy the surroundings are, you can get peace and tranquillity of yourself. This article will introduce you to the basics of meditation and lead you on this path of self-enlightenment.
3 Steps to Take (How to Meditate)
- Ready To Meditate
- Daily Meditation
🧘Ready To Meditate🧘
Choose a quiet environment
Meditation should be done in a quiet and peaceful place, which allows you to concentrate on meditation without being disturbed by external stimuli. Whether you want to meditate for five minutes or half an hour, find a place where you will not be disturbed during meditation. This place does not need to be very large. A cloakroom or your office is a good choice, but make sure it is a completely private space during your meditation.
For beginners, avoiding external interference is particularly important. Turn off the TV, mobile phones and other devices that may make noise. If you want to listen to music, try to choose quiet, soft, and repetitive music to ensure concentration. Another way is to unscrew the tap a little bit-the constant sound of running water can calm you down.
One thing you need to understand is that meditation does not require a completely silent environment, so there is no need to wear earplugs. The roar of the lawnmower outside and the barking of the dog next door will not hinder the effective progress of meditation. In fact, being aware of these noises and learning to ignore them and concentrate on meditation is an important part of successful meditation.
For many people, meditating outdoors is a good choice. As long as you are not sitting on a busy road or in other noisy places. You can choose to sit under a tree or on your favorite lawn in the garden.
Wear comfortable clothing
One of the purposes of meditation is to reject foreign objects and calm the mind. Tight clothes will only make you feel uncomfortable. It is best to wear loose clothing for meditation and remember to take off your shoes.
- If this weather is cold, remember to wear a sweater or cardigan. If the clothes are not warm enough, the thought of “It’s so cold” can make you exhausted and have to interrupt your meditation.
- You are in an office or other inconvenient place to change clothes, at least make sure that you are as comfortable as possible. Take off your shoes and formal jacket, unbutton the shirt collar, and loosen the belt.
Think about how long you will meditate
Before starting to meditate, you should plan the time for meditation. Most senior meditators recommend meditating twice a day for 20 minutes each time; but for beginners, you can start with five minutes a day.
- Once you have decided to meditate on time, stick to it. Don’t give up because you feel ineffective. To meditate successfully requires a long period of continuous practice-and for you now, the most important thing is to persist.
- Although you really want to pinch the stopwatch to complete the meditation, it is best not to check the time repeatedly. You can set a soft alarm clock to remind you that the time is up, or end the meditation based on an event, such as your partner getting up, or the sun’s spot falling on a certain point on the wall.
Because meditation requires sitting in one place for a period of time, it is best to minimize the tension and fatigue in all parts of the body before sitting down. Taking a few minutes to do some stretching exercises will help you relax your body and mind and prepare for the next meditation. This can also help you relax your mind during meditation instead of focusing on one or two sore joints and muscles.
- For those who have been sitting in front of the computer for a long time, remember to stretch the neck, shoulders, and lower back. For those who meditate in the lotus position, pay attention to relaxing the legs, especially the inner thighs.
- If you do not know how to do stretching exercises, you can consider learning different stretching techniques before meditation. Many meditation experts recommend doing some relaxing yoga exercises before meditation.
Choose a comfortable sitting position
As mentioned earlier, it is important to relax your body during meditation, so you should find a posture that suits you best. Traditional meditation is to place a mat on the ground and then sit on it in a lotus or semi-lotus position. Unless your legs, hips, and lower back are very soft, you will need to work a little bit to straighten your waist and keep it straight when you maintain a lotus position. Choose a posture that allows you to move your weight up and keep your back straight.
- However, you can also choose to sit on a mat, chair, or meditation chair without crossing your legs.
- Your pelvis should be tilted forward slightly so that the spine is just above the center of the thigh bones at both ends, which is between the two points that support your weight. To maintain the correct pelvic position, you can sit on the front end of a thick cushion, or put a 7.6-10.2 cm thick padding under the two hind legs of the chair.
- The so-called meditation chair is usually this kind of chair with a certain angle. If your chair is level, place something under the back leg of the chair and let it lean forward 1.3-2.5 cm.
TIP: If this is not the most comfortable position for you, don’t force yourself. You can also meditate while standing, lying down or even walking-the most important thing is to make yourself comfortable!
Straighten the spine after sitting
Maintaining a good posture during meditation will make you more comfortable. Once you are in a comfortable position, you can begin to concentrate on adjusting your back. Starting from the perineum, gradually straighten each section of your spine until each section is just above the other section, supporting the weight of your body, neck and head.
- You need to practice a few more times to find a posture that can relax your body’s muscles, and then you can easily keep your body straight. If you feel any muscle tension, relax. If you feel unable to relax when you straighten your back, you need to realign your spine and straighten your body to relax the area where you feel the tension.
- The most important thing is to make you feel comfortable and relaxed, with a straight torso, and allow your spine to support the weight above the waist.
- Traditional meditation gestures include placing your hands on your overlapping legs, palms facing up, and your right hand above your left hand. However, you can also let your hands rest on your knees or hang your side, as you like.
Close your eyes
You can meditate with your eyes open or closed, but as a beginner, it is best to try to close your eyes first. Closing your eyes can block external visual disturbances and help you focus on concentration.
- Once you get used to meditation, you can try to meditate with your eyes open. This is helpful for meditators who are prone to fall asleep with closed eyes or too deliberately focused to achieve the effect and some meditators who tend to see annoying images when closed eyes (only a few people do).
- When you open your eyes to meditate, learn to “empty”, that is, don’t focus on a particular thing.
- However, you don’t need to be empty to the point where the whole person is in a trance-the purpose of meditation is to feel relaxed and sober.
Follow your breath
This is the most basic and common content of all meditations, so breathing meditation is very suitable for beginners. Choose a point above your belly button, focus, and feel its movement with your breathing. Don’t deliberately change the rhythm of your breathing, just breathe as usual.
- Try to concentrate on the breath itself. You only need to know and “conscious” the breath, don’t make any “thinking” or judgment on it (for example this breath is shorter than the last time).
You can try to imagine some pictures to help meditation
For example: imagine that there is a coin above the belly button, which fluctuates with your breath; imagine a buoy in the sea, floating up and down with the waves of your breathing; imagine a lotus flower on your belly, every time it breathes Blooming petals.
- If you start wandering too imaginary, don’t be afraid-after all, you are just a beginner, and meditation requires practice, just like everything else. You just need to pull your thoughts back again, focus on your breathing, and stop thinking about other things. Put aside those piecemeal thoughts and converge.
Repeat a spell
Mandela meditation is also a common way of meditation, in which a mantra (a word, word, or phrase) is repeated over and over again during meditation until you converge your mind and enter a deep meditation state. You can choose anything as a spell as long as you remember it.
- Repeated chanting of mantras helps in meditation, allowing the words or phrases you chant to seep into your mind. If you lose your mind again, don’t worry, just turn your attention again and focus on chanting the mantra.
- After you enter deep consciousness, you don’t have to continue to recite mantras repeatedly.
Do you know? In Sanskrit, the original meaning of Mantra (ie “mantra”) is “the instrument of thinking”. Mantras create resonance in your thoughts, allowing you to escape from complex thoughts and enter deep consciousness.
Focus on something
Like reciting a mantra silently, you can choose to look at something, focus on it, and get you into a certain level of deep consciousness. This is one of the methods of open-eye meditation. Many people find that if they find a point for their eyes, they will more easily enter deep consciousness.
- You can choose to stare at anything, but many people think that staring at a candle is the most comfortable. You can also choose images or statues such as crystals, flowers, saints-such as Buddha statues and so on.
- Place that thing at the level of your site so that you can look at it with your head and neck completely relaxed. Stare at it, until the field of view out of focus gradually blurs, and only it is left in the field of view.
- If you are engrossed in something like that, without the interference of foreign objects, you will feel yourself in deep peace.
Learn to imagine
Imagination is also a common method of meditation. Use this method to simulate a peaceful scene in your mind and explore it gradually until you get complete peace. You can simulate this scene according to your own preferences, you don’t have to imagine how realistic it is, you should make adjustments according to your own situation.
- You can imagine a warm beach, a flowery meadow, a quiet forest or a cozy living room with a fire. No matter what scene you imagine, turn it into a temple of your soul.
- Once you enter the “temple”, you can start exploring. You don’t have to “create” the surrounding environment, because they already “exist”. Let your thoughts go ahead.
- Pay attention to the sights, sounds, and smells in the “temple”-feel the light breeze passing by, and the heat of the flame warming your body. As long as you want, you can stay in the “temple” for as long as you want, and let it expand and improve naturally and become more real. If you want to leave the “temple”, take a few deep breaths before opening your eyes.
- Remember, the next time you engage in imaginative meditation, you can come back to the same place or imagine a new scene. Any scene you imagine should fit your own situation, and they are also a reflection of your individual personality.
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Body scanning refers to consciously focusing on a certain body part, scanning the whole body up and down one by one, and consciously relaxing them. This simple method of meditation will relax your brain while relaxing your body.
- Close your eyes and choose to start with a certain body part, usually, you can choose to start with your toes. Concentrate on receiving the sensations from your toes and consciously relax any tight muscles. After completely relaxing the toes, turn your attention to the entire foot and repeat the relaxation steps.
- Follow this method to relax each part one by one from bottom to top, feet, calves, knees, thighs, thighs, buttocks, abdomen, chest, back, shoulders, arms, palms, fingers, neck, face, ears, and top of the head, time The length depends on your preference.
- After you relax each part, focus your attention on your entire body, and enjoy the joy of complete peace and relaxation. Finally, follow the breathing to rest for a few minutes before ending the meditation.
- As long as you practice regularly, this method can give you a better understanding of the various sensations in your body and help you cope appropriately.
Try heart chakra meditation
The heart chakra is one of the seven chakras of the human body, the seven energy centers. The heart chakra is located in the center of the chest, corresponding to love, compassion, peace and tolerance. Heart chakra meditation can help you feel these emotions and convey them to the outside world. First, keep your body in a comfortable posture and concentrate on feeling your breath.
- When you feel more relaxed, imagine glistening green energy pouring out of your chest and into the palm of your hand. This green energy is love, life, and other positive emotions you feel at this moment.
- Imagine love and light flowing through the body. When you are ready, remove your hands from your chest, release the energy in your palms, and convey it to your cherished people and the world.
- Take a moment to sit down and feel the positive energy within and around you. After finishing, gradually make yourself aware of the body and breathing again. Gently move your fingers, toes, and limbs, then open your eyes.
Try walking meditation
Walking meditation is also a meditation method. The meditator can feel the close connection between his body and the earth by experiencing the walking gait. If you plan to meditate for long periods of time, alternate walking meditations may be a good idea.
- Choose a suitable place for walking meditation, with as little interference as possible. This place does not have to be so wide, but you can at least go straight for seventy steps without turning. If possible, it is best to take off your shoes.
- Raise your head and chest, look straight ahead, clasp your hands in front of you. Take a step slowly and calmly with your right foot. Don’t pay attention to any sensations from your feet, and focus as much as possible on the action itself of “walking”. After taking the first step, take a slow time, and then take the second step. Under no circumstances should both feet act together.
- When you reach the end, stop steadily and resume your standing position. Then, take the right foot first and turn around. Go back on the same route, and again, when walking, be as slow and calm as before.
- In the process of walking meditation, try to focus on the movement of your feet instead of other things, just as you focus on one breath and one breath when you breathe meditation. Sweep away the distracting thoughts in your mind and feel the relationship between your feet and the ground under your feet.
🧘♀️Daily Meditation 🧘♀️
Practice meditation in daily life
Meditation is not restricted to a certain fixed form, you can practice meditation at any time in your daily life. As long as you persist, you will benefit a lot.
- Every morning is a good time to meditate because at that time your brain is not occupied by the stress and anxiety of the day.
- But it is best not to start meditating immediately after eating, because you may feel some physical discomfort, which will distract you.
Take a meditation course with a tutor to hone your skills
If you need additional guidance, consider taking a meditation course guided by a senior teacher. You can search for various meditation classes online.
- Local gyms, spas, schools, and specialized meditation centers have courses in many locations.
- You can also find various instructional videos about meditation on YouTube.
- For a more immersive experience, you can participate in a spiritual retreat, during which you will spend days or even weeks in concentrated meditation. Vipassana Meditation provides free parking for 10 days in meditation centers around the world.
Tip: You can also try different meditation apps to help you get started. The Insight Timer app provides free meditation guidance, allowing you to choose the required time and level of guidance.
Read spiritual books
Although not everyone is like this, some people think that reading spiritual books and religious scriptures can help them better understand meditation and help them gain inner peace and spiritual awareness.
- Some good books that can be used as an introduction include Jane Roberts’s “The Essence of Personal Reality”, Eckhart Toller’s “New Earth” and Donald Altman’s “One Minute of Mindfulness”.
- If you want, you can also extract some wisdom proverbs or classic texts that resonate with you and review them the next time you meditate.
Practice mindfulness in daily life
Meditation is not necessarily limited to your practice sessions. You can also practice mindfulness in your daily life. Just paying attention to what’s happening in the inner and outer world at any particular moment of the day will work.
- For example, at the moment of feeling stressed, try to focus on your breathing for a few seconds and clear any negative thoughts or emotions from your thoughts.
- When eating, you can also practice mindfulness by paying attention to food and all your feelings.
- When doing anything in your daily life whether you are sitting in front of the computer or sweeping the floor, try to pay attention to your body movements and how you feel at the time. This kind of attention and awareness is a manifestation of the intention of life. [/su_expand]
Try meditation exercises to help you improve your subconsciousness
Meditation is a technique that helps you practise mindfulness in your daily life. All you have to do is to focus directly on certain things in your surroundings, or specific feelings in your body.
- For example, you may focus on the blue pen or file on the table in front of you, or more attentively experience the feeling of your feet on the floor or your hands on the armrests of the chair. If you feel distracted or distracted, or feel stressed, try this technique.
- You can also try to focus on multiple feelings at once. For example, when picking up a keychain, pay attention to the sound of the key, the feel in your hand, or even the smell of metal.
Choose a healthy lifestyle
Although meditation can improve your overall health, it is better when combined with other healthy lifestyles. Try to eat as healthy as possible, exercise more and get enough sleep.
- Before meditating, try to watch TV as little as possible, do not smoke, and do not drink, because these behaviours will paralyze the brain and cannot guarantee the sobriety necessary for successful meditation.
You have to understand that meditation is a journey
Meditation is not a specific achievable goal like promotion. It should be regarded as a tool to achieve your goals (even if your goal is “enlightenment”), like “going out” to realize “the world is big”. You should focus on the process and experience of meditation itself, instead of bringing the distracting desires and attachments in your daily life to the practice of meditation.
- In the beginning, you should not pay too much attention to the quality of the meditation itself. As long as you feel calmer, happier, and quieter after practice, it is considered a success.
- It is easy to forget the time during meditation, but focusing too much on time will only distract you. Some people think that setting an alarm can help solve this problem but remember to choose an alarm with a softer ringtone. If the alarm sound is too abrupt, the idea of always thinking about when the alarm clock sounds can also interfere with you.
- When you are not meditating, you should consciously pay attention to your emotions and thoughts. You will find that on the days when you meditate, you will be calmer, happier, and more awake than on the days without meditation.
- Don’t let the inner voice sneak into your thoughts. You can pay attention to these thoughts, but don’t let them lead your nose.
- If you want to meditate, but you feel exhausted, sore, unwell, or simply unable to achieve a certain level of relaxation, do some relaxing activities first. You can take a walk, run, shower, or bath first, these activities can effectively relieve stress. After that, try to meditate again.
- The correct posture can make more space for your lungs and make your breathing smoother. In fact, you will feel that most of the muscles from the buttocks to the neck are working with the respiratory muscles of the diaphragm as the center. Although only a little bit, you can feel that they are all assisting the breathing of the diaphragm. If you notice this, then your posture is correct. The correct posture is not difficult to maintain and very comfortable, you will have a feeling of floating on the water.