The benefits of meditation are generally highlighted by those who already practice it on a daily basis. People want to take up this practice for different reasons: to dispel their inner chatter, to get to know each other better, to find calm and the feeling of being rooted, to impose a restful contemplation or to associate it with their spiritual beliefs.. Whatever your reason for wanting to meditate, you need to find out how to get started and stay motivated.
Steps
Part 1 of 2: Prepare to meditate
Step 1. Think about what you want to achieve through meditation
People take to meditation for a variety of reasons: to increase their creativity, to visualize a goal better, to calm their inner chatter, or to make a spiritual connection. If your only goal is to spend a few minutes a day being present in your body without worrying about everything you have to do, this is reason enough to meditate. Try not to overcomplicate your reasons for meditating. Meditation is in essence a question of relaxation, in which one should not be caught up by one's daily anxieties.
Step 2. Find a place free of distractions
When you start, it is especially important that you clean your surroundings of all sources of distraction. Turn off the television and radio, close the windows facing the street and close the door so you no longer hear your roommates fidgeting. If you live with a roommate or with a family, you may have a hard time finding a quiet space where you can focus on meditation. Ask the people you live with if they are okay with staying calm for the duration of your meditation exercise. Promise them to let them know as soon as you are finished, so that they can resume their activities.
- A scented candle, a bouquet of flowers or incense can be small added values allowing you to improve your meditation experience.
- Dim the lights or turn them off for better focus.
Step 3. Use a meditation cushion
Meditation cushions are known as zafus. A zafu is a circular cushion that allows you to sit on the floor when you meditate. This cushion does not have a back like a chair, it does not allow you to slouch and lose your energy influx. If you don't have a zafu, any old pillow or sofa cushion will do to keep you from stiffening up during long stretches or during prolonged sitting.
If you find that you have back pain when you can't lean on a backrest, don't hesitate to use a chair. Try to be present in your body and keep your back straight for as long as you are comfortable in this position. Then lie back down until you feel like you are able to start over
Step 4. Wear comfortable clothes
Nothing should compress you during your meditative thoughts, so avoid restrictive clothing that might get in your way, such as jeans or tight pants. Think about what you could wear for movements or sleep in them: it is best to opt for clothes that are flexible and made with a breathable fabric.
Step 5. Pick a time when you are fine
When you are more familiar with meditation, you can use it to calm you down in times of anxiety. However, if you are a beginner, you may find it difficult to concentrate if you are not already in the right frame of mind. For starters, meditate when you are already in a relaxed state, perhaps in the morning after getting up or after your school or work day is over.
Remove any distractions before you sit down to meditate. Have a light snack if you are hungry, go to the bathroom if you need it, etc
Step 6. Have a timer on hand
You must practice your meditation for a sufficiently long time, but without disturbing your concentration by constantly checking the time. Set a timer to set how long you want to meditate, whether it's 10 minutes or 1 hour. Your phone might have a timer function, otherwise you should find plenty of websites or apps that will measure the length of your sessions for you.
Part 2 of 2: Meditate
Step 1. Sit on your cushion or chair with your back straight
An upright posture will help you focus on your breathing as you inhale and exhale deliberately. If you are sitting in a chair with a backrest, try not to lean on the backrest or slouch. Stay as straight as possible.
Position your legs comfortably. You could lay them out in front of you or cross them below you if you are using a cushion. The most important thing is that you keep an upright posture
Step 2. Don't bother with your hands
In the media, people are often seen holding their knees with their hands during their meditation. However, if this position is uncomfortable for you, don't worry. You could bend them over your knees or leave them dangling to the sides, the main thing being that you can clear your mind and focus on your breathing.
Step 3. Tilt your chin while looking down
It doesn't matter whether your eyes are open or closed during meditation, although many people prefer to block out possible visual distractions by closing their eyes. Either way, tilting your head while looking down opens the chest and makes breathing easier.
Step 4. Set your timer
When you are in a comfortable position and ready to start, set your timer for the length of time you wish to meditate. Don't put the pressure on yourself to reach an hour-long transcendent state in your first week. Start with small sessions of 3 to 5 minutes and work your way up to 1 hour or even longer if you feel like it.
Step 5. Keep your mouth closed as you breathe
You should breathe in and out through your nose as you meditate. However, your jaw muscles should remain relaxed, even if your mouth is closed. Don't clench your jaw, don't grind your teeth. Just relax.
Step 6. Concentrate on your breathing
Meditation relies a lot on the breath. Instead of trying not to think about the things that stress you every day, focus on something positive: your breathing. By mobilizing all of your concentration on your inhalations and exhalations, you will realize that all thoughts coming from the outside will go away on their own, without you having to worry about ignoring them.
- Concentrate on your breathing in the most comfortable way possible. Some people like to focus on how their lungs expand and contract, while others like to feel the air pass through their nose when they breathe.
- You might even focus on the sound of your breath. Get into a state of mind where you focus only on certain aspects of your breath.
Step 7. Observe your breath, but don't analyze it
The goal is to be present in each breath, not to be able to describe it. Don't worry about being able to remember how you felt or being able to explain that experience at a later time. Just live each breath, in the moment. When one breath has passed, experience the next completely. Try not to think of this breath with your mind. Just experience it through your senses.
Step 8. If your attention wanders, bring it back to your breath
Even as you become more experienced in your meditation practice, there may be times when your thoughts wander off course. You're going to think about your job, your bills, or what errands you need to do later. As soon as you notice this intrusion from the outside world, don't panic and try to ignore it. Slowly bring your attention back to the feeling of your breathing in your body and let all other thoughts fly away again.
- You may find it easier to focus on the inhales rather than the exhales. If this is true for you, remember it. Try to focus particularly on the feeling of your breath leaving your body.
- If you're having trouble getting your attention back, try counting your breaths.
Step 9. Don't be too hard on yourself
Accept that it is difficult for you to concentrate when you are starting out. Don't berate yourself, because all newbies know this inner chatter. In fact, some would say that the practice of meditation is in fact about continually returning to the present moment. Also, don't expect your meditation practice to change your life overnight. Mindfulness takes time to be able to exert its influence. Continue to practice meditation every day for a few minutes, lengthening your sessions when possible.
Advice
- Consider setting your phone to silent mode.
- Meditating before going to bed will help your brain calm down and you will feel more relaxed.
- Meditation is not a one-time magic solution, but an ongoing process. Keep practicing every day and you will gradually realize that a state of calm and peace is developing within you.
- Listening to relaxing music might help you unwind.
- It is common to focus on your breathing or chanting a mantra, like OM, but if you prefer to listen to music during your meditation, choose only calm music. Music might be calm at first, then switch to rock tones after a while: this kind of music is not appropriate because it interrupts the meditation process.
- If you experience frustration, go with it. You will learn as much about yourself as you do with the more peaceful aspect of meditation. Let it go and become one with the universe.
Warnings
- Watch out for any organizations asking you for large sums of money in exchange for teaching you meditation. Many people who already benefit from the virtues of this practice will be more than happy to help you for free.
- You might have visions, some of which could be terrible. When this happens, stop.