The Dummies Guide To Simple Meditation
With the use of meditation, many people have unlocked the ability to raise their consciousness and other mental/physical health benefits. Like all aspects of life, you need to unlock the right form of meditation best suits your personality.
Different Methods of Meditation
- Concentration Meditation—close to what is known as Mindfulness Meditation” it is a bit different. This form of meditation focuses more around religion and a specific prayer. Cutting off all focus and awareness from anything other than your prayer is required.
- Still Meditation or Mindfulness Meditation—This is the more common method of meditation. It is performed focusing your attention on an object or process like controlled breathing or repeating a mantra. Open awareness is acceptable and an open focus must be maintained when performing this form of meditation.
- Moving Meditation—A perfect example of this form is Yoga, Tai Chi and even just walking. The main concept is performing repetitive steps to gain awareness.
How To Meditate Effectively in 5 Simple Steps
The meditation we will be going over is mindfulness meditation. This form of meditation is my personal favorite because of how simple it is and effective it has proven itself to be. No need to overthink these steps. They should be effortless and easy.
1. Find Your Favorite Spot, But Make Sure It’s Comfortable!
After you have maybe experimented with a few of the methods or have done some research. Find a comfortable spot that is quiet and free from distractions. You want to make sure you are comfortable and can remain still sitting in one spot for an extended period of time. You should also feel safe and remove any clutter that is surrounding the area. For many, it could be their bedrooms or a quiet place outdoors like your backyard.
For me, I enjoy meditating on the floor of my bedroom on top of my carpet right after I get out of bed or if it isn’t too cold outside, I’ll step out into my backyard which has flowers and some wildlife.
2. Choose A Position
Feel free to pick any position you like. Honestly, it really does not matter. However, I do suggest that you do not pick a lying down meditating position. The reason for this is it will make you sleepy…and for newbies this can pose a threat to impactful meditation.
Do use the cross-legged position (this is my favorite), the lotus position or even just sitting comfortably in a chair. At the end of the day all that really matters is your legs do not fall asleep and you are comfortable. This is a part of what it takes to maintain a constant state of awareness.
3. Begin To Close Your Eyes & Focus On Your Breathing
Now that you are seated and ready to begin your meditation the next step is to begin controlled deep breathing. Slowly begin to close your eyes and start to breathe in through the nose and back out through the mouth. After a couple minutes of controlled breathing you will begin to notice your self drift into a deeper meditation. You will know this is happening because you will begin to breathe automatically and at the same pace.
4. Clear Your Mind, Sit & Observe
All we have to do at this step is to sit back, relax and enjoy listening to our inner selves. We have achieved a state of focused awareness and our only job now is to maintain it. The key takeaway is to sit back and listen. It’s normal to have many thoughts flowing in and out of your attention. Our minds are always analyzing our external and internal environments telling us what to think. Let these ideas and thoughts float around in your mind, do not give any power or engagement to your thoughts.
A common misconception with meditation is that people believe they have to block out all thoughts, emotions, and energies. In reality and from personal experience, it actually not that at all. Actually, it’s very opposite from the truth. We all have thoughts, our brains are constantly working for us. Since we can’t stop this we practice focusing on the attention during meditation.
Don’t worry too much about how long you are meditating for. It isn’t about time. Everything we do gets better with practice. A focused 10 mins versus a very spotty 45 mins is far more beneficial. Over time you will get better, and the longer you are able to do it effectively, the deeper your state of meditation will be.
5. Ending The Trance
After your time meditating, take your time getting out of the trance. Slowly, being to focus on each individual movement of each body part. Move your way gently back into the physical realm. This step could take anywhere between 15 – 60 seconds. If you need more time, take more time. Instead of jumping out and resuming your regular day, take some time to think about your meditation and practice gratuity towards yourself and your life.
Don’t Wait, Meditate!
Performing these simple steps daily is a great step towards improved cognitive functions and better mental health. It only takes 10-30 mins out of your day and can help stimulate focus, higher energy, and mental clarity. Practice on making it a habit. Pick out your time of day that you can segment off for meditation. After awhile, you will begin to notice the benefits of meditation.
About the Author
Lucas Todesco is a writer from San Diego, CA that helps various personal injury attorneys across the country with their public relations. You can connect with him on LinkedIn @lucastodesco.
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