My favorite definition of meditation has to do with the precise technique for resting the mind and attaining a state of consciousness that is totally different from the normal waking state.
Note those words underlined, you get to know that once you can understand the techniques of meditation, it will be vet easy to put your mind at rest in the state of consciousness. No matter what situation you tend to find yourself, learning these techniques will do the magic required to relax the mind.
Meditation is the best way to start your day, because it will make you more productive. It might sound strange that sitting still and doing nothing for a period of time will make you more productive, but it’s true. Before diving into what to do, it’s worth going over why you should meditate in the first place.
What I tend to achieve is to give you everything you need to start a meditation practice to become more productive.
Here are various techniques On How To Meditate you may want to consider
The basic idea of meditation is very simple; you just need to concentrate on your breath. It is a great start to preparation for easy meditation. Deep breathing in and out is always a good idea. This helps to steady the rhythm of the breath and leads the mind in to a peaceful meditative state.
Also, Paying attention to the breath is a great way to anchor yourself in the present moment. Notice your breath streaming in and out. There’s no need to regulate the breath – just try and let it be natural.
First sit straight on plane surface and focus on breathing in and breathing out. Try counting “one” as you take in the first breath, then “two” as you breathe out. Repeat this to the count of 10, then start again at one.
If it’s your first time, and you are unable to focus on your breath, don’t worry. Just try it again and count your breath to help keep you focused. It’s not so easy that you just close your eyes and meditate right away. Regular practice is necessary.
Note: Our brains are thought factories, and we can’t just shut them down. Instead, just try to practice focusing on your attention. And practice some more when your mind wanders.
It doesn’t matter if you’re traveling or something comes up in the morning, you can do meditation in your office. In the park. During your commute. As you walk somewhere. Sitting meditation is the best place to start, but in truth, you’re practicing for this kind of mindfulness in your entire life.
Whether you sit on a chair or cross-legged on the floor, make sure that your spine is upright with head up. If you are slumped your mind will drift. Mind and body are intertwined. If your body is well-balanced, your mind will also be in balance. To straighten up, imagine that your head is touching the sky.
Closing your eyes narrows your focus. The idea here is that you no longer have the distraction of everything you can see. As you turn off your vision, it’s easier to focus on other senses or sensations.
When working with closed-eye meditation, we want the focus without the scattered or sleepy mind.
When you close your eyes, you can Follow your breath… in, out, in, out, in, out. Or feel the sensation of breathing under your nostrils, you can also try Feeling your feet
Most people prefer keeping their eyes open. Because it is believed that it allows them to be more present.
I you try this method you can pick a single point of focus and stay there. Choose something from nature or that is natural – like a tree, houseplant, or the flame of a candle. If none of these are available try gazing at the floor a few feet in front of you.
However, it’s important to do what is comfortable for you. Some people find closing their eyes much more effective. It’s good to experiment and see what feels best for you.
Many people find this type of meditation easier to practice. It helps to calm your mind and soothe your emotions. Focused meditation involves focusing on something intently as a way of staying in the present moment and turning off your internal dialogue.
- Choose a target for your focus.
- Get into a comfortable position.
- Turn your attention to your chosen target and take in the sensation it provides.
- Calm your inner voice.
- Don’t worry about failure.
- That’s it!
To get this technique perfectly, try it out during the best time you tend to focus more. Also give it time it will become easier as you try.
When you find yourself on an emotional roller-coaster, you may find that you don’t know which way is up and which way is down. It’s difficult to settle into meditation if you are struggling with strong emotions.
The reason is because most emotions tend to breed stories in the mind. Especially anger, shame and fear create stories that repeat over and over in the mind. Anger and shame make us keep looking at past events of the past. Fear looks at the future with stories that start with, “What if…”
Try this technique meditation to help you settle into your emotions and find a calm, centered place in your mind. You can use this technique whenever you feel emotionally overwhelmed or out-of-control.
- Reveal which emotions dominate your mind
- No try to extract yourself from negative emotions
- Promote the ability to focus and concentrate in moments of emotional stress — Doing this helps not to create unnecessary fear
- Promote physical and mental grounding
- Improve mindfulness
- Develop patience and tolerance
- Let go of the stories and refocus on your body. In this way you are honoring your emotions but not becoming entangled in stories.
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Stephen Udochi John (Yudee) is a lover of ICT and also loves to inspire and be inspired by the power of uplifting words. To know more about him you can read the about section of inspiredwordcast