Meditation begins with intention. You must make a conscious effort to practice. In your practice, you must make a conscious effort in believing in change. Frustration will come and always come. But, that is life. Detach your ego and you will come out on top.
Meditation is not associated with any one religion. The purpose of meditation is only what you want it to be. Meditating around a single idea known as a mantra is common. Meditating with mindfulness in gratitude also creates a great meditation session. However, meditation simply for a clear mind should be a goal.
Below you will find tips to help you through the beginning process of a (hopefully) lifelong practice in meditation.
1. Make a Place & Time
Create a calm space to meditate. By designating a space in your home as well as meditating at a specific time, you are more likely to meditate daily. Your space can incorporate meditation pillows and blankets, an altar of healing crystals, your yoga mat, or an aromatherapy candle to maintain your focus. Meditating right when you wake up is recommended. The longer in the day you wait, the more thoughts will sabotage your session.
2. Meditate in a Relaxing Position
Lean upright against a wall to maintain spinal dignity with a little support. A cross-legged position is found to be most comfortable.
3. Your BREATH is the MOST Important
Your breath conducts your meditation practice. Focus on your inhales and exhales. Breathe steady and uniform. Focus on the breath; always focus on your breath.
4. Start with 3 Minutes
You have three minutes, right? Starting with a short time such as three minutes seems less intimidating than trying to meditate for thirty minutes. Work your way up to more time gradually and remember to set a timer.
5. Just DO IT!
There aren’t strict rules for meditation but here are some suggestions.
- Sitting in your cross legged seated position (against a wall or not), rest your hands on your knees either palms up or down.
- You can either leave your eyes open or closed. For a beginner, leaving your eyes open might be beneficial. Light a candle and focus on the flame. Targeting your focus on the flame will help you focus your mind.
- Quiet your mind & relax your body. Try to think about absolutely nothing. If thoughts cross your mind, just let them pass and return to your breath. Focus on your breath. Relax your body. Relax your shoulders, your jaw, your toes, your forehead… you get it.
- Focus on the Present. Be mindful of the present instead of thinking and feeling instances from the past or future. To help you live more in the present, mentally ‘check’ your body. After you quiet your mind, start a mental checklist of your own body from your toes to your head. Conducting your body check will also reveal parts of your body which aren’t completely relaxed. Relax alright!
- Focus on an Intention (Mantra). Repeating a mantra focuses your meditation session. You can repeat in meditation with a single word or phrase of a characteristic you might want to strengthen within yourself such as “patience” or “gratitude” or even a phrase such as, “I change my thoughts, I change my world” by Norman Vincent Peale.
6. Accept the Stillness & the Silence
The modern world demands our attention every waking second. We never simply experience stillness or the act of doing nothing. This is the hardest part about meditation for everyone. Once you accept the stillness, you have officially improved your patience. You’re welcome.
7. Incorporate Your Sessions into Everyday Life
Instead of blowing up if your latte was made wrong or allowing the green monster of envy consume your mood when you see your ex with a new mate, return to your meditative breath and your meditative state. Allow your calmness to flood your negative feelings.