Meditation is a practice where an individual trains the mind or induces a mode of consciousness, either to realize some benefit or for the mind to simply acknowledge its content, without becoming identified with that content, or as an end in itself.
The term meditation refers to a broad variety of practices that includes techniques designed to promote relaxation, build internal energy or life force (qi, ki, prana, etc.) and develop compassion,love, patience, generosity, and forgiveness.
A particularly ambitious form of meditation aims at effortlessly sustained single-pointed concentration meant to enable its practitioner to enjoy an indestructible sense of well-being while engaging in any life activity.
The word meditation carries different meanings in different contexts.
Meditation has been practiced since antiquity as a component of numerous religious traditions and beliefs and it often involves an internal effort to self-regulate the mind in some way.
Prayer beads or other ritual objects are commonly used during meditation in order to keep track of or remind the practitioner about some aspect of that training.
Meditation may involve generating an emotional state for the purpose of analyzing that state—such as anger, hatred, etc, or cultivating a particular mental response to various phenomena, such as compassion.
The term “meditation” can refer to the state itself, as well as to practices or techniques employed to cultivate the state. Meditation may also involve repeating a mantra and closing the eyes.The mantra is chosen based on its suitability to the individual meditator.
Meditation has a calming effect and directs awareness inward until pure awareness is achieved, described as “being awake inside without being aware of anything except awareness itself.”
In brief, there are dozens of specific styles of meditation practice, and many different types of activity commonly referred to as meditative practices.
How To Meditate
1.Sit for just two minutes
This will seem ridiculously easy, to just meditate for two minutes. That’s perfect. Start with just two minutes a day for a week.
If that goes well, increase by another two minutes and do that for a week. If all goes even better, by increasing just a little at a time, you’ll be meditating for 10 minutes a day in the 2nd month, which is amazing!
But start small first. Baby steps.
2.Do it first thing in the morning
It’s easy to say that you’ll do it every day, but then you forget to do it. Instead, you can set a reminder for every morning when you get up, and put a note that says “meditate” somewhere where you’ll see it.
3.Don’t get caught up in the how — just do
Most people worry about where to sit, how to sit, what cushion to use … this is all nice, but it’s not that important to get started.
Start just by sitting on a chair, or on your couch. Even on your bed. If you’re comfortable on the ground, sit cross-legged.
It’s just for two minutes at first anyway, so just sit.
Later you can worry about optimizing it so you’ll be comfortable for longer, but in the beginning it doesn’t matter much, just sit somewhere quiet and comfortable.
4.Observe how you’re feeling
As you first settle into your meditation session, simply check to see how you’re feeling.
How does your body feel?
What is the quality of your mind?
See whatever you’re bringing to this meditation session as completely OK.
5.Count your breaths
Now that you’re settled in, turn your attention to your breath. Just place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs.
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.
6.Come back when you wander
Your mind will wander. This is an almost absolute certainty it will. There’s no problem with that. When you notice your mind wandering, smile and simply gently return to your yoga breathing.
Count “one” again, and start over. You might feel a little frustration, but it’s perfectly OK to not stay focused, we all do it.
This is the practice, and you won’t be good at it for a little while.
7.Develop a loving attitude
When you notice thoughts and feelings arising during meditation, as they will, look at them with a friendly attitude. See them as friends, not intruders or enemies.
They are a part of you, though not all of you. Be friendly and not harsh.
8.Don’t worry too much that you’re doing it wrong
You will worry you’re doing it wrong. That’s OK, we all do. You’re not doing it wrong. There’s no perfect way to do it, just be happy you’re doing it.
9.Don’t worry about clearing the mind
Lots of people think meditation is about clearing your mind, or stopping all thoughts. It’s not. This can sometimes happen, but it’s not the “goal” of meditation.
If you have thoughts, that’s normal. We all do.
Our brains are thought factories, and we can’t just shut them down. Instead, just try to practice focusing your attention, and practice some more when your mind wanders.
10.Stay with whatever arises
When thoughts or feelings arise, and they will, you might try staying with them awhile. Yes, I know I said to return to the breath, but after you practice that for a week, you might also try staying with a thought or feeling that arises.
We tend to want to avoid feelings like frustration, anger, anxiety … but an amazingly useful meditation practice is to stay with the feeling for awhile.
Just stay and be curious.
11.Get to know yourself
This practice isn’t just about focusing your attention, it’s about learning how your mind works. What’s going on inside there?
You will better understand yourself.
12.Become best buddy with yourself
As you get to know yourself, do it with a friendly attitude instead of one of criticism. You’re getting to know a friend.
Smile and give yourself love.
13.Do some body scan
Another thing you can do, once you become a little better at following your breath, is focus your attention on one body part at a time.
Start at the soles of your feet — how do those feel?
Slowly move to your toes, the tops of your feet, your ankles, all the way to the top of your head.
14.Notice the light, sounds and surrounding and inner energy
Another place to put your attention, again, after you’ve practice with your breath for at least a week, is the light all around you.
Just keep your eyes on one spot, and notice the light in the room you’re in. Another day, just focus on noticing sounds.
At another day, try to notice the energy in the room all around you (including light and sounds).
What do you see?
What do you feel?
15.Commit to yourself
Don’t just say, “Sure, I’ll try this for a couple days.” Really commit yourself to this. In your mind, be locked in, for at least a month.
And see what happens.
You may be pleasantly surprised.
16.You can do it anywhere
If you’re traveling or something comes up in the morning, you can do meditation at work 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.
17.Follow guided meditation
If it helps, you can try following guided meditations to start with.
18.Check in with friends
While I like meditating alone, you can do it with your spouse or child or a friend. Or just make a commitment with a friend to check in every morning after meditation.
It might help you stick with it for longer.
19.Find a community
Even better, find a community of people who are meditating and join them. This might be a Zen or Tibetan community near you (for example), where you go and meditate with them.
Or, find an online group and check in with them and ask questions, get support, encourage others.
20.Smile when you’re done
When you’re finished with your two minutes, smile. Be grateful that you had this time to yourself, that you stuck with your commitment, that you showed yourself that you’re trustworthy, where you took the time to get to know yourself and make friends with yourself. That’s an amazing two minutes of your life.
Meditation isn’t always easy or even peaceful. But it has truly amazing benefits, and you can start today, and continue for the rest of your life.
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