The benefits of meditation are widely promoted by those who already practice it every day or regularly. There can be several reasons why people want to meditate: to calm the inner "shouting", to know themselves better, to find calm and to put "their feet back on the ground", to strengthen the relaxing contemplation or simply because it is part of their faith. Regardless of what motivates you to meditate, learning to meditate and staying motivated can be daunting.
Steps
Part 1 of 2: Preparing for Meditation
Step 1. Think about what you want to achieve
People start meditating for a variety of reasons. Some want to improve creativity, visualize goals better, calm the inner buzz, and create a spiritual connection. If your purpose is just to spend a few minutes each day alone with yourself without worrying about what to do, that may be reason enough to meditate. It is not necessary to find reasons that are too complex. After all, meditation is just a way to relax, removing everyday worries and anxieties.
Step 2. Find a distraction-free area
Especially if you are just starting to meditate, it is important that the surrounding environment is free from stimuli and distractions. Turn off the television or radio, close the windows to avoid street noise and the door to block out the noises caused by other roommates. If you share your home with other people or family members, it may be difficult to find a quiet space in which to concentrate. Ask the people who live with you to remain silent during the practice, but promise to let them know as soon as you are done so that they can resume their normal activities.
- You can light a scented candle, incense or arrange a bouquet of flowers to add a little extra touch and enhance your meditative experience.
- Dim or turn off the lights to help you focus better.
Step 3. Use a meditation cushion
This, also known as "zafu", is a round cushion that allows you to sit on the floor while practicing. Since it doesn't have a backrest, like chairs, it doesn't allow you to lean back and lose focus on your energy. If you don't have a zafu, an old pillow or sofa cushion is also fine, which prevents you from feeling pain during long cross-legged sessions.
If you find that sitting on this backless cushion is causing your back pain, feel free to use a regular chair. Try to maintain awareness of your body and keep your back straight for as long as you can resist, then lean back and rest until you feel that you are unable to return to the previous position
Step 4. Wear comfortable clothes
You need to avoid anything that can distract you from meditative thinking, so don't wear tight clothing that creates tension on the body, such as jeans or tight pants. Consider wearing clothing you wear when exercising or sleeping; this type of loose and breathable clothing is the best choice.
Step 5. Choose a time of day that is comfortable for you
As you begin to become more comfortable with meditation, you can use it to calm down when you feel anxious or overwhelmed by circumstances. But if you are still a beginner, you may have a hard time concentrating at first if you don't have the right mental attitude. When you are starting out, you need to meditate in the moments when you are already feeling relaxed, perhaps first thing in the morning or after having done your school or work homework.
Eliminate any distractions you can satisfy before sitting down to meditate. Have a light snack if you are hungry, go to the bathroom if you feel the need, and so on
Step 6. Have a stopwatch or alarm on hand
You have to make sure you are practicing meditation for a long enough time, but you don't have to interrupt your concentration to check the time. Set the alarm for the time you want to meditate, it can be for 10 minutes or an hour. Most likely, your mobile phone has an "alarm clock" function or you can find many online sites and applications that allow you to time the time of your meditation session.
Part 2 of 2: Meditate
Step 1. Sit on the cushion or chair with your back straight
This posture allows you to focus on your breath as you consciously inhale and exhale. If you find yourself sitting in a chair with a back, try not to lean on and avoid assuming a sagging posture. Stay with your back straight as much as possible.
Put your legs in the position that you find most comfortable for you. You can extend them forward or cross them as in the lotus position, if you are using a pillow placed on the ground. The key thing is to keep a straight posture
Step 2. Don't worry about what you do with your hands
The media often shows people meditating with their hands on their knees, but if you feel uncomfortable in this position, you can happily avoid it. You can keep them folded in your lap, let them fall to the sides of your body, any position that helps you clear your mind and focus on your breath is fine.
Step 3. Tuck your chin as if you were looking down
During practice it doesn't matter if the eyes are open or closed, although some people find it easier to block visual distractions with lowered eyelids. Either way, tilting your head down makes it easier to open your chest and improve breathing.
Step 4. Set a timer
Once you have found the comfortable position and are ready to begin the session, set the alarm for the time you wish to meditate. Don't feel compelled to reach a transcendental state for a full hour during the first week of practice. Start slowly, with 3-5 minute sessions, and work your way up to meditating for half an hour, an hour or more if you wish.
Step 5. Keep your mouth closed while breathing
You need to inhale and exhale through your nose when you meditate. However, make sure the jaw muscles are relaxed, even if the mouth is closed. Don't twitch your jaw and don't grind your teeth; you just have to relax.
Step 6. Focus on the breath
This is all that meditation entails. Instead of trying not to think about the issues that can stress you on a daily basis, direct your energies to find a positive element to focus on: your breathing. By putting all your attention on the inhalation and exhalation, you will find that the other thoughts of the external world will spontaneously recede, without having to worry about having to ignore them.
- Focus on the breath in the way that is most comfortable for you. Some prefer to focus on the expanding and contracting lungs, while others focus on the air passing through the nose.
- You can also pay attention to the noise produced by the breath. The important thing is to create a state of mind that allows you to focus on any aspect of breathing.
Step 7. Observe the breath, but do not analyze it
The purpose of the practice is to be aware of each breath, not to be able to describe it. You don't have to worry about remembering how you feel or being able to describe the experience you are having later. Just live in the present moment of every single breath. When one breath ends, focus on the next one. You don't have to think about the action with your mind, you just have to experience it through the senses.
Step 8. Return your attention to your breath if you find yourself distracted
Even when you have a broad experience of meditation, you will find that thoughts tend to wander. You may start thinking about work, bills, or errands you will need to do later. Whenever thoughts from the outside world arise, don't panic and just ignore them. Instead, try to gently bring your focus back to the sensation of the breath on your body and let other thoughts fade away on their own once again.
- You may notice that it is easier to keep the focus on the inhale rather than the exhale. Try to remember this if you realize that it happens to you too. Try to focus in particular on the sensation that the air leaves you when it leaves the body.
- If you are having trouble bringing your attention back to your breathing, start counting each act.
Step 9. Don't be too demanding of yourself
Accept that it's hard to stay focused when you're just starting out. Don't scold yourself, remember that all beginners feel the internal buzz. In fact, some people would say that this constant drawing attention to the present moment is the very heart of the "practice" of meditation. Also, don't expect meditation to change your life overnight either. It takes time for awareness to exert its influence. Try to respect the practice every day for at least a few minutes, gradually lengthening the sessions, when possible.
Advice
- Make sure your mobile is set to "silent".
- Meditating before bed helps "slow down" the rhythm of the brain and make you feel more relaxed.
- Remember that meditation is not some sort of immediate magical solution, but an ongoing process. Keep practicing every day and over time you will be able to reach a state of inner calm and serenity.
- Listen to some quiet music to try and relax better.
- It is quite common to focus on the breath or recite mantras such as Om, but if you prefer to listen to music while practicing, choose relaxing songs. If a song is quiet at first but takes on a rock rhythm in the middle of the song, it is not suitable and could interrupt the meditation process.
- You have to expect some frustration. Try to live with it, after all it is teaching you as much about yourself as the moments of peaceful and quiet meditation. Let yourself go and become one with the universe.
Warnings
- Be wary of any organization that asks you for a large amount of money upfront to learn how to meditate. There are people who benefit from meditation who will be happy to help you for free.
- During meditation you may have visions, even terrible ones. In this case, stop practicing right away.
