The goal of meditation is to focus and understand your mind to gradually reach a higher level of awareness and inner calm. Meditation is an ancient practice, but scientists have not yet discovered all of its benefits. By meditating regularly, you can control your emotions, improve concentration, relieve stress, and even become more in tune with the people around you. With practice, you will be able to gain a sense of tranquility and peace of mind regardless of what is going on around you. There are several methods of meditating, so if one technique seems ineffective to you, try another one that suits your needs before giving up.
Psychologist Paul Chernyak writes:
"When meditating, frequency is more important than duration: meditating for 5-10 minutes a day is more beneficial than doing it for an hour once a week."
Steps
Part 1 of 3: Getting Comfortable Before Meditating
Step 1. Choose a quiet place
Meditation should be practiced in a calm and relaxed place. In this way, you will be able to concentrate exclusively on the exercise, away from any external stimuli and distractions. Find a place where you don't run the risk of being interrupted for the duration of the meditation, be it 5 minutes or half an hour. It doesn't have to be a large space: even a walk-in closet or a small office is useful for meditating, as long as you have the right privacy.
- For beginners it is essential to avoid any kind of distraction. Turn off your TV, phone, and any other devices that generate noise.
- If you want to play music in the background, choose something relaxing and repetitive so that you don't compromise your concentration. Alternatively, you can play a white noise or a sound of nature, such as the splash of water.
- The space dedicated to this practice doesn't have to be completely silent, so you won't need earplugs. The noise of a lawnmower or the barking of a dog should not affect the success of meditation. In fact, an important component of this practice is being aware of the surrounding noises without allowing them to take over the mind.
- Many find it very effective to meditate outdoors. Unless you sit near a busy street or a source of unbearable noise, you will be able to find peace under a tree or sitting on a corner of the lawn in your favorite park.
Step 2. Wear comfortable clothing
One of the main goals of meditation is to relax the mind by blocking the distractions that come from outside. It won't be easy to achieve it if you feel uncomfortable with clothes that are too tight or oppressive. During meditation practice, opt for soft clothing and take off your shoes.
- If you plan to meditate in a cool place, wear a sweater or cardigan. Alternatively, bring a blanket or shawl so you can cover yourself up when needed. Make sure the cold doesn't compromise your concentration.
- If you are in a place where you cannot change, try to make yourself comfortable. Try taking off your shoes.
Step 3. Decide how long you want to meditate
Before starting, decide how long the session should last. Although many experts recommend two 20-minute sessions a day, beginners can start with 5 minutes a day.
- Once you have decided on the duration, try to respect it. Don't be discouraged if you feel it's not effective. It will take time and a lot of practice to get the most out of your meditation practice. In the beginning, the most important thing is to keep trying.
- Find a way to keep track of time without getting distracted. Schedule an alarm by choosing a pleasant melody to let you know when your time is up. Alternatively, connect the end of the session to a certain circumstance, for example the moment when the sun hits a certain point on the wall.
Step 4. Do some stretching before starting to avoid tensing up
During meditation you will need to sit for a certain amount of time, so before starting it is important to relieve any kind of muscle tension. A couple of minutes of stretching will help prepare your body and mind. They will also keep you from focusing on any small aches by allowing you to relax.
- Remember to stretch your shoulder and neck muscles, especially if you've been sitting in front of the computer for a long time. Stretch the leg muscles, especially those of the inner thigh, to facilitate meditation in the lotus position.
- If you don't know how to stretch your body muscles, consider adopting some techniques before meditation. Many experts recommend doing some yoga exercises before starting to meditate.
Step 5. Sit down and take a comfortable position
It is important to feel comfortable during meditation. Therefore, you need to find the right position. Usually one sits on the floor on a cushion in the lotus or half lotus position. However, it can be uncomfortable if the muscles in the legs, pelvis, and lower back are not elastic enough. So, choose a posture that allows you to sit with your back straight.
- You can sit with your legs crossed or not, on a cushion, chair or small meditation bench.
- Once seated, the pelvis must be tilted forward so that the spine weighs evenly on the bones of the pelvis, which is the structure that supports the weight of the body in a sitting position. To tilt your pelvis into the correct position, sit on the edge of a high cushion or place a shim (7-10cm) under the back legs of a chair.
- Also try a meditation bench. Usually it has the seat ergonomically folded, but if not, put a shim under it so as to tilt it forward by about 1-2 cm.
Advise:
don't feel obligated to sit down if a position is uncomfortable. You can also meditate while standing, lying down or walking. The most important thing is that you feel comfortable!
Step 6. Straighten your spine once you sit down
Good posture will allow you to meditate comfortably. Once you have found the right position, focus on the rest of your back. Start at the bottom and imagine each vertebra of the spine balancing on the upper one in order to support all the weight of the torso, neck and head.
- Finding the correct position takes practice. Only in this way will you be able to relax your torso, applying only a very light effort to maintain balance. Whenever you feel slight tension, relax the affected area. If you bend your back in the meantime, check your posture and try to rebalance your torso to stretch the area.
- The important thing is that you feel comfortable, relaxed and with the torso in balance so that the spine can support the weight from the waist up.
- Generally the hands are placed on the lap, with the palms facing up and the right over the left. However, you can also simply rest them on your knees or keep them relaxed at your hips.
Step 7. Close your eyes if it helps you focus and relax
Meditation can be done with your eyes open or closed. If you are a beginner, you may want to keep them closed to avoid visual distractions.
- Once you get used to it, try keeping them open. You should do this if you tend to fall asleep meditating with your eyes closed or if your mind produces disturbing images (it happens to some people).
- If you keep your eyes open, try to stare into space. You don't have to look at any particular point.
- At the same time, however, you don't have to go into a trance state. You need to relax by staying alert.
Part 2 of 3: Trying Basic Meditation Techniques
Step 1. Follow your breath
The simplest and most widespread meditation technique is based on breathing and is a great starting point. Pick a spot above the navel and focus on that area. Become aware of the way in which the air, entering and exiting the body, raises and lowers the abdomen. Do not change this movement and breathe as usual.
Try to focus solely and exclusively on your breathing. Follow it without expressing any judgment (saying for example: "This breath was shorter than the previous one"). Just try to familiarize yourself with this physiological process and be aware of it
Step 2. Focus on mental images to manage your breathing
Imagine a coin placed on the navel rising and falling with each breath; think of a buoy floating in the sea as it swings in the water moved by your breath; or imagine having a lotus flower resting on your abdomen, ready to unfold its petals every time you inhale.
Don't worry if your mind starts to fantasize. You are a beginner and meditation takes practice. Just bring your concentration back to your breath and avoid thinking about anything else
Step 3. Repeat a mantra to help your concentration
The practice that uses mantras as a meditative form involves the continuous repetition of a sound, a word or a phrase, until you reach mental silence and enter a deep meditative state. Choose the mantra you prefer, the important thing is that it is easy to remember.
- Some great examples of single word mantras are: "one", "peace", "calm", "quiet" and "silence".
- If you want to use something more traditional, you can say "om", which symbolizes omnipresent awareness. You can also use the words "sat, chit, ananda", which mean "existence, awareness, bliss".
- Silently, repeat the mantra several times during the meditation, whispering it into your mind. Don't worry if you get distracted. Just regain concentration and start repeating it again.
- As you enter a deeper state of consciousness and awareness, it may no longer be necessary to repeat the mantra.
Did you know that?
In Sanskrit the word mantra means "instrument of the mind". It is a medium that creates mental vibrations, allowing you to disconnect from your thoughts and enter a deeper state of consciousness.
Step 4. Try looking at a simple object to relieve stress
Like the mantra, even a simple object allows you to stay focused and introduce yourself to a deeper state of consciousness. It is a form of open-eyed meditation that is enjoyed by many meditation lovers.
- You can choose any object. The flame of a candle can be particularly pleasant. Alternatively, consider crystals, flowers, or images of deities, such as that of the Buddha.
- Place the object at eye level so you don't have to strain your head or neck to look at it. Observe him until his peripheral vision, starting to fade, gives him the opportunity to occupy all of his vision.
- When you are completely absorbed by the object you are observing, you will feel a sense of deep serenity.
Step 5. Practice visualization if you prefer to focus within
Visualization is another popular meditation practice, which involves imagining and exploring a quiet place in order to achieve a state of complete calm. Choose the place you prefer, but remember that it shouldn't be totally real, so personalize it and make it unique.
- It should be cozy, like a long sunny beach, a flowery meadow, a peaceful wood, or a comfortable armchair next to a burning fireplace. Whichever place you choose, it should become your sanctuary.
- Once inside your sanctuary, try to explore it. It doesn't have to be "built". Every detail will be there waiting for you. Relax and discover the details that your mind offers you.
- Include the visual, auditory and olfactory perception of the elements that make up the scenario. Feel the cool breeze caressing your face or the heat of the flames warming your body. Enjoy your sanctuary as long as you want and allow it to enrich itself and become more concrete. When you are ready to leave, take a few deep breaths and open your eyes.
- Next time you can go back to the same place or decide to create and explore a new space.
Step 6. Run a body scan
You have to progressively focus on every single part of it in order to relax consciously. To begin with, sit or lie down comfortably. Close your eyes and start focusing on your breathing and then gradually shift your attention from one region of your body to another. Notice the sensations you feel as you go along.
- It may be helpful to start from the bottom up. For example, focus on all the sensations you might have in your toes and try to relax any contracted muscles. Release all kinds of tension. When they are completely stretched out, repeat the exercise by moving your attention upwards.
- Work your way up the body, going up to the top of the head. Take the time you need to relax each part.
- Once finished, focus on your whole body and enjoy the feeling of physical and mental calm. Focus on your breathing for a few minutes before gradually stopping the meditation.
- With practice, this technique will make you more aware of the various bodily perceptions and help you manage them appropriately.
Step 7. Try heart chakra meditation to stimulate love and compassion
The heart is one of the seven chakras, or energy centers of the body. It is located in the center of the chest and is associated with the following feelings: love, compassion and acceptance. Heart chakra meditation involves contacting these feelings and then transmitting them externally. To start, find a comfortable position and focus on the sensations related to breathing.
- As you relax, imagine a green light radiating from your heart. Imagine her showering you with a feeling of pure, shining love.
- See the love and light radiating through the body. At that point, let the body emanate them outside, illuminating the surrounding world.
- Take a few moments to sit down and feel the positive energy outside and inside of you. Then gradually regain awareness of your body and your breath. Move your fingers and toes slightly, limbs and, finally, open your eyes again.
Step 8. Try walking meditation so you can relax and train at the same time
It is an alternative form of meditation that involves observing the movement of the feet and being aware of the body's contact with the earth below. If you plan to do long meditation sessions in a sitting position, intersperse with some walking meditations.
- Choose a quiet place to practice this form of meditation so that you are not continually distracted. If you can, take off your shoes.
- Keep your head up, gaze forward, and hands clasped. Take a slow, measured step with your right foot. Then stop for a moment before doing the second. Try to move only one foot at a time.
- When you reach the end of the path, stop with your feet together. Then, turn onto your right foot and turn back. Resume walking in the opposite direction, using the same type of movement, slow and measured.
- During walking meditation, try to focus on moving your feet as you would your abdomen when focusing on your breath. Try to clear your mind and become aware of the contact between your feet and the ground below.
Part 3 of 3: Integrating Meditation into Daily Life
Step 1. Try to meditate at the same time every day
By scheduling the sessions at the same time, you will be able to integrate meditation into your daily routine. You will get better results if you are on time.
- Early in the morning is a great time to meditate as the mind is not yet in the grip of daily stress and worries.
- It is not a good idea to meditate immediately after meals. While digesting, you may feel uncomfortable and unable to concentrate.
Step 2. Sign up for a meditation class to hone your techniques
If you want a guide, you may want to take a course run by an experienced instructor. You can find various types of meditation by searching the Internet.
- Gyms, spas, schools and associations dedicated to meditation organize courses in any city.
- You can also find a large selection of guided meditations and tutorials on YouTube.
- If you want to have a more immersive experience, consider a spiritual retreat where you can spend several days or weeks in intensive meditation. They are organized all over the world.
Advise:
For starters, you can also try various guided meditation applications. They are generally free and allow you to choose the duration and level of difficulty.
Step 3. Read books that nurture spirituality
While not effective for everyone, some people find that reading holy scriptures and books focused on spiritual growth fosters further openness to meditation, stimulates the search for inner peace, and awakens spiritual intelligence.
- Among the most suitable books to start a meditative journey, La mente Aperto is recommended. The Dalai Lama's Way to Happiness in Everyday Life, Jane Roberts' Your Daily Reality, Khart Tolle's A New World and Donald Altman's One-Minute Mindfulness.
- If you wish, you can extract a stimulating passage from one of these texts and reflect on it during a meditation session.
Step 4. Practice mindful meditation in daily life
You are not forced to meditate within certain time limits. You can also practice mindful meditation in your daily life. You just need to become fully aware of what is happening both inside and around you throughout the day.
- For example, in times of stress try to focus on your breathing for a few seconds and clear your mind of any negative thoughts or emotions.
- You can also practice it when you eat: become aware of the food and the sensations it offers you.
- Regardless of your daily habits - whether you're sitting in front of the computer or sweeping the floor - try to become more aware of your body's movements and perceptions. This means living consciously.
Step 5. Try the "grounding" exercises to be more aware of the present
Grounding is a technique that helps you practice mindfulness in daily life. All you need to do is focus directly on something around you or on a particular body sensation.
- For example, you might focus on the blue color of a pen or a folder placed on a nearby table, or take a closer look at the sensation of feet on the floor or hands resting on the armrests of the chair. Try this method if you tend to get distracted, if your mind is starting to wander, or if you feel stressed.
- You can also focus on several sensations at the same time. For example, take a key ring in your hand and pay attention to the noises produced by the keys, the sensation caused by holding them in your hand and maybe even the smell of the metal they are made of.
Step 6. Maintain a healthy lifestyle in addition to meditating
While meditation can improve overall health and well-being, it is most effective when paired with a healthy lifestyle. Try to eat right, exercise and get enough sleep.
Also avoid watching too much television, drinking alcohol and smoking before meditating because each of these activities can numb the mind by inhibiting the concentration necessary to achieve the benefits guaranteed by this practice
Step 7. Consider meditation as a journey rather than a goal to be achieved
Meditation does not set a goal to be achieved, it is not comparable to a promotion at work. Seeing it as a means to reach a certain purpose (even if it serves to receive the right lighting) is equivalent to saying that the purpose of a walk on a beautiful day is to walk a couple of kilometers. Rather, focus on the experience you are about to go through, relieved of all the desires and worries that interfere with your daily life.
Don't ask yourself at first if you are meditating correctly. If at the end of each session you feel calmer, happier and at peace, it means that you are on the right path
Advice
- Don't expect immediate results. You don't have to turn into a Zen master overnight. Meditation is most effective if it is not related to any result.
- If you are having a hard time meditating for the time you set, try reducing it. It is easier to meditate for a couple of minutes without being bothered by any thoughts. After that, when the mind learns to calm down, you can gradually extend the sessions until you reach the desired time.
- It is difficult to concentrate at first. You will get used to it when you start meditating regularly. Take your time and be patient.
- Don't complicate your sessions. Inhale and exhale. Make your worries vanish. Just try to relax.
- Decide what to do when your mind is completely clear of thoughts. Some people feel that it is the right time to introduce a new intention or goal on a subconscious level. Others prefer to "rest" in the precious moment of silence offered by meditation. For those who are believers, meditation is often a means of connecting with God and receiving visions.
- Find the best method based on your needs. Not every meditation technique is suitable for everyone. Try different ones so you know which ones you prefer.
