How to Meditate?
There are numerous ways you can meditate. But here I am giving below just twelve simple steps for deep meditation. As you practice meditation, you will move into deeper realities of tranquility and calmness of life.
1.Time for Meditation
Ideally speaking, early morning around 4:00 to 6:30 AM is the best time for meditation. However, the time you select should be comfortable with your lifestyle and daily schedule. Moreover, select the time that works for you.
2.Duration of Meditation
If you can sit 45 minutes comfortably in a very happy and relax posture without any strain, then you have mastered the art of posture for meditation. In the beginning you should try to do meditation for ten to fifteen minutes and then increase the time gradually. Daily 45 minutes meditation without attachment to any mental imaginative object or person is good starting point for meditation. In Eastern religion, a stick of incense is used. When the incense is burned up you know it’s time to stop meditating.
3.Place for Meditation
Select the place, where you will not be disturbed. Select a calm and quiet place in your home or locality that you do not otherwise visit so often.
4.Posture for Meditation
Sitting and walking positions are the best posture for meditation. Keep your head, neck and chest straight and the body erect. Mentally, withdraw the sense organss into the heart. The sit should not be too soft or hard. It should be comfortable. Shiddhaasana, Sukhaasana, Padmaasana are the best postures for meditation.
5.Eye position for Meditation
There are two types of meditation. Open eye meditation and closed eye meditation. Closed eye meditation is very common type of meditation. However, open eye and half closed meditation is also very common practice. In meditation the activities of eyes, ears and tongue should be stopped.
6.Focus During Meditation
To focus the mind during meditation you can chant “Om” or “AMEN” repeatedly paying full attention to its sound. In the book “OM Chanting and Meditation” Dr. Amit Ray nicely explained the techniques of Om chanting. The long and repeated chanting of Om removes fluctuations of the mind. Om chanting helps to steady the senses and quiten the mind.
You can focus your mind on your breath. In Vipassana meditation or mindfulness meditation breath is primary object of meditation.
Breath counting is a great way to center yourself and return to a state of mindfulness. Bring your attention to your in and out breath. Count up to five, count each exhalation. After the fifth breath start your out breath again at one. In-Out “1”, in-out “2”, in-out “3,” in-out “4,” ,” in-out “5,” in-out “1”…
During counting you may observe that have forgotten about counting and allowed your mind to wander. This is completely normal and just shows us how active our minds are. Just return your awareness to your breath and begin counting again.
8.Noticing the Wandering thoughts
There are constantly multiple thoughts in our mind. Noticing the wandering thoughts is the way to bring the harmony in mind. Repeated practice of noticing the thoughts without attachment will give you the power to inhibit the wandering thoughts. Keep a strong intention of not thinking anything.
9.Handling Strong Emotions
Breathing has an extremely important role in controlling strong emotions. During emotion, inhale by inflating the lower abdomen and exhale by contracting the abdominal muscles. Just hold the breath for few seconds. Then exhale slowly, little by little, it is necessarily done by holding the diaphragm down and steadily checking the upward pushing movement of the abdominal muscles. This is a state of very quiet respiration.
10.Meditation and Silence
Silence is the best of all meditation practices. It is the most basic of technique. In the beginning of silence meditation visualize that the air you breathe traveling in through your nose, down your throat, filling your lungs, leaving your lungs passing back through your throat, and back out your nose. Feel feel the sensation of the air.
11.Meditation for Healing
Meditation is a self healing process, any form of stress is a sign of our negative thinking and Dis ease within our mind. Repeat each of the following phrases three(3) times.
I am calm.
I am at peace with myself.
My right arm is warm.
My left arm is warm.
Both of my arms are warm.
My right leg is warm
My left leg is warm.
Both of my legs are warm.
My arms and legs are warm.
Take a few minutes for enjoyment.
12.Awareness in Meditation
Present moment awareness meditation is in the top of all meditation techniques. It has solid reasons for that. In an awareness meditation, you don’t need any object or image for focusing. Whatever is happening in the present moment is the object of awareness. You are just a spectator, looking the things from a distance.
Closing of the Meditation Session
During the closing you must wish for the good of all.
- Wish for the well being of others;
- Wish for the well being of yourself;
There are various types of meditation like mantra meditation, mindfulness meditation, Mudra meditation and others. Here I discussed the 12 basic steps for all meditations.