How to Meditate
Meditation is a mental discipline by which one attempts to get beyond the conditioned, "thinking" mind into a deeper state of relaxation or awareness. There are many different meditation methods.
At the core of meditation is the goal to focus and eventually quiet your mind. As you progress, you will find that you can meditate anywhere and at any time, accessing an inner calm no matter what's going on around you. You will also find that you can better control your reactions to things as you become increasingly aware of your thoughts (letting go of anger, for example). But first, you have to learn to tame your mind.
Tips
- For some people, focusing attention on a point or object does exactly the opposite of what meditation is all about. It takes you back to the life of focus, concentration, strain. In this case, as an alternative to the above techniques, some meditators recommend un-focusing your attention. Instead of focusing attention on a point or an object, this type of meditation is achieved by attaining a state of zero. Take your attention above all thoughts to a point where you lose all attention and all thoughts.
- What you do with a silent mind is up to you. Some people find that it is a good time to introduce an intention or a desired outcome to the subconscious mind. Others prefer to "rest" in the rare silence that meditation affords.
- You should be comfortable enough to concentrate, but not so comfortable that you feel the urge to fall asleep.
- Make some effort to be mindful of your mood and thoughts when not meditating. You may notice that you feel calmer, happier, and sharper on days when you have meditated, and notice a decrease in these qualities when you have not.
- It may be beneficial to mentally review or replay the previous day at the start of your sessions, if you can do so in a relaxed, passive way. This often happens naturally, and sometimes it's best to allow this to happen, as long as you don't get emotionally wrapped up or let it go on too long before beginning meditation. This procedure is known as "processing" of recent events, and becoming skilled at performing a non-judgmental review of events does much to increase awareness and emotional well-being.
- The benefits of meditation can be experienced long before the practitioner has been successful in maintaining focus or clearing the mind, simply as a result of the practice.
- Set aside a specific time each day for meditation, but don't overdo it. If 20-30 minutes in the morning isn't enough, add another session later in the day instead of trying for a single, longer session.
- It is easy to lose track of time while meditating. Being concerned about time can be distracting to meditation. Some people find it liberating to set a timer and let it be concerned about how long you have to meditate. Choose a gentle timer. If it is too jarring, the anticipation of the alarm can be distracting also.
- With good posture, it will be easier to breathe as your lungs will have more space. In fact, you may notice how most of the muscles in your torso work to help you breathe, from the muscles in the base of your pelvis to the ones in your neck, centered on the main breathing muscle, the diaphragm. They work just a little, assisting the diaphragm. If you notice this, it's a good sign you have established a good posture. The right posture is easy and comfortable. You almost feel like you are floating.
Warnings
- Don't expect immediate results. The purpose of meditation is not to turn you into a Zen master overnight. Meditation works best when it is done for its own sake, without becoming attached to results.
- If you find your mind is wandering, try not to scold or beat up on yourself about it. Wandering restlessly is the normal state of the conditioned mind. This is the first lesson many people learn in meditation and it is a valuable one. Simply, gently, invite your attention back to your breath, remembering that you've just had a small but precious "awakening." Becoming aware of your wandering mind is a success, not a failure.
- Some people find it's difficult to meditate immediately before bedtime. If you're very sleepy, you may find yourself nodding off. Conversely, meditating may energize your mind, making it more difficult to fall asleep.
- As you meet other people who meditate, you may encounter a few who will boast about their endurance for long meditation sessions, even hours and hours at a sitting. Don't be tempted to change your practice to "keep up." Meditation is not competitive. It's a way of life.
- If your posture is good, you will almost certainly feel a stretch on the back of your neck, and possibly in your shoulders. Just relax. If the stretch is so pronounced that it is painful, work on stretching and relaxing that area when you aren't meditating.
MAX HIGHSTEIN , he is a meditation expert that already help a lot of people in their meditation. now,he want to expand his technique and expertise with people all around the world with this guide.