Meditation is perhaps one of the greatest healing tools, and when you learn how to meditate, you can transform every area of your life. Meditation keeps you alert, focused, calm, rests your nerves, and keeps you cool in any circumstance.
It takes away the stress caused by a hectic schedule and a difficult job. There is no better way known to relax than learning meditation. In this article we explain how to meditate. Please read on.
How to Meditate: Preparing yourself for meditation
There is nothing you need to start meditation, just a commitment that you will sit for meditation every day, at a fixed time and spot, for certain duration.
Choosing a time for Meditation:
Morning is ideal for meditation as your mind is at its calmest. But whatever time you pick to do your meditation, make sure that you can stick to it regularly, for a long time.
Choosing a space for Meditation:
You don’t need to be too particular about the place you choose for meditation. Just choose a quiet spot where you are unlikely to be disturbed. Ask other’s in your home not to disturb you while you meditate. You may fill your meditation room with inspiring painting, photos or sculptures. Your cushion or chair should be sturdy and comfortable.
Choosing a duration for Meditation
How long should you meditate? As long as possible, and add five minutes to that. Keep this simple rule in mind. As you begin to meditate, even 15 minutes would seem to be an eternity, but with practice, you will get used to it and find yourself meditating with great concentration for an hour.
How to Meditate: Sitting for Meditation
Set a goal: Why do you want to meditate in the first place? What are your goals with meditation? Keep these goals in mind. Tell yourself what you intend to achieve with meditation. This helps you concentrate better.
Have a perfect posture:
Your posture should be perfect. You should be alert, sit on a chair or cushion, as straight and tall as possible. Your back should be straight, without it being painful. Be comfortable in your posture, at all times, while being straight at the same time.
You should always be relaxed, and never be in a hurry or anxious about anything as you meditate. Your spine should be erect, but the rest of your body, your muscles, should be relaxed. Breathing softly, relax your face, neck shoulders, chest, stomach, hands, legs and feet.
Relax every part of the body from the head to the feet. But remain alert at all times, feel your body relaxing as you meditate. Be conscious about how you’re releasing the tension. Remember, meditation is all about letting go. So, let go!
Focus on an object during your meditation
Focus on a particular object as you meditate. This could be your breath, as it enters and leaves the nostrils, the rise and fall of your chest as you breathe; any sensation or any particular constant sound. Focus on it as you meditate.
This is only for beginners, because as you learn how to meditate and become an expert at it, you don’t need an object to focus on, you get to learn to concentrate automatically, as soon as you sit for meditation.
When you focus on the object, stay with it for ten breaths, this way you keep yourself alert and don’t let your mind wander. You must persist and not get lost in your thoughts about mundane things in your life. It’s hard to concentrate, and hard when you first start, but with time, it is something you’ll find easier and easier.
What the Buddha said about Meditation:
Gautam Buddha spoke of the four objects or the four frameworks of meditation in the Satipatthana Sutta.
– Mindfulness of the body
– Mindfulness of feeling
– Mindfulness of mental objects
– Mindfulness of all dharmas (or duties)
To learn more about meditation, and how it can help you, sign up and download our free meditation course, and learn meditation step by step, with a guided audio.